Ratatouille

Yield: 4 servings

1 tbsp olive oil

1 red onion, chopped

4 cloves of garlic, finely minced

1 Japanese eggplant, chopped

1 large zucchini, chopped

2 bell peppers, red and yellow or green, chopped

2 large ripe tomatoes, diced
1 small can plum tomatoes
4 sprigs of fresh thyme

1 tbsp balsamic vinegar
juice of 1/2 lemon
salt and pepper
1/2 bunch of fresh basil, finely chopped

1. In a large saucepan, over medium heat, heat the oil. Add onion and cook for 3 minutes.
2. Add garlic, eggplant, zucchini, peppers, tomatoes, and canned tomatoes. Cover and cook for 10-15 minutes, stirring occasionally, until vegetables are just tender.
3. Add the thyme, vinegar, and lemon juice. Season with salt and pepper. Stir to combine.
4. Add basil just before serving.

Stuffed Peppers

Yield: 4 servings

4 bell peppers, different colours, halved lengthwise and seeded 

2-3 tbsp olive oil

salt and pepper
1 cup quinoa

1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced
1/2 zucchini, finely diced

1/2 tsp ground cinnamon

1/4 tsp cayenne pepper

2 roma tomatoes, seeded and diced

1 cup loosely packed fresh parsley leaves, chopped

1. Preheat the oven to 375F.

2. Arrange bell pepper halves on a baking sheet. Drizzle with 1 tablespoon of oil and some salt and pepper. Bake for 15-20 minutes or until just fork tender.

3. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
4. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
5. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes.
6. Add the garlic and zucchini and cook until zucchini is tender, about 4 minutes. Remove from heat.
7. Add spices, tomato, parsley, and cooked meat if using. Stir to combine.

8. Stuff the pepper halves with the quinoa mixture. Serve warm or at room temperature.

Stuffed Acorn Squash

Yield: 4 servings

2 medium acorn squash 

3 tbsp apple cider vinegar

3-4 tbsp olive oil

2 tbsp maple syrup

salt and pepper
1 cup red quinoa

1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced

1 tsp curry powder

1/2 tsp ground cinnamon

1/4 tsp cayenne pepper

1/4 cup dried cranberries

1 cup loosely packed fresh parsley leaves, chopped

1/4 cup pistachios, coarsely chopped

1. Preheat the oven to 400F.

2. Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves on a baking tray, flesh-side up.

3. In a small bowl, whisk together the vinegar, 2 tablespoons of the oil, and the maple syrup. Leaving 1-2 tablespoons for later, divide the remaining mixture between the four squash halves and sprinkle with some salt and pepper.
4. Put the squash flesh-side down in the baking dish. Roast until the squash is fork-tender, 40 to 50 minutes. 

5. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
6. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
7. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes. Add the garlic, curry powder, cinnamon, salt, and pepper, and stir until the spices are toasted, about 1 minute. Remove from heat.
8. Stir in the cranberries, parsley, pistachios, remaining maple mixture, and cooked meat if using.

9. Stuff the squash halves with the quinoa mixture. Serve warm or at room temperature.

Smoothies (ideas)

• blueberries, spinach, ginger, mint, banana
• blueberries, mango, kale, hemp hearts, banana
• spinach, cucumber, mango, banana, lime, coconut milk
• cleanser - 3 stalks parsley, 3 stalks cilantro, 1 stalk celery, 1/4 cucumber, 1/4 lemon, 1/2 apple, 1/2 banana, thumbnail piece of ginger, 1 cup water or coconut water
• ritual (eat with a spoon) - banana, berries, 1 scoop protein powder, 1 tbsp chia seeds, 1 tsp macca, 1 tbsp cocoa powder or nibs, 1 cup water or nut milk
• blueberry cream - blueberries, banana, ginger, 1/4 tsp vanilla powder or extract, 1 cup water or coconut milk
• enzyme time - pineapple, papaya, kale, 2 tbsp chia, flax, or hemp seeds, 1 cup water or nut milk
• hemp - 2 bananas, 3 tbsp hemp seeds, 1 tbsp spirullina, 1/4 tsp vanilla powder, 1 cup water or almond milk
• blueberry basil - 1 cup blueberries, 1 banana, 5-7 basil leaves, 1 tbsp tahini/almond butter, 1 tbsp maple syrup, 2 tbsp hemp seeds, 1 cup spinach, 1 cup water or nut milk
• coconut cucumber spinach - 1 large english cucumber, 1 ripe green pear, 2 ripe bananas, 3 cups spinach, 2 tbsp lemon juice, 1 tsp spirulina, juice of one young coconut (or ¾ cup cold water or ½ cup water and ½ cup ice), 8-10 big mint leaves 
• blueberry almond butter - 2 ripe bananas, 1/2 cup blueberries, 1 tbsp almond butter, 3/4 cup almond milk, 1 tbsp flax seeds, 1 tbsp chia seeds
• strawberry lime - 1 cup strawberries, 1 cup spinach, juice of 2 limes, 1 tbsp chia seeds, 3/4 cup almond milk, 1/2 cup ice
• chocolate fruit shake - 2 bananas, 1/3 cup strawberries or blueberries, 2 tbsp cocoa powder, 2 tbsp almond butter, 1 tbsp ground flax, 2 cups almond milk, 1 tbsp maple syrup, 1 cup spinach, 1/3 cup ice
• raspberry orange - 1 1/4 cup raspberries, 1 banana, 3/4 cup orange juice, 1/2 cup pomegranate juice, 3/4 cup almond milk
• kale berry - 1 banana, 1/2 cup frozen mixed berries, 1 tbsp hemp seeds, 2 cups kale, 2/3 cup pomegranate juice, 3/4 cup water
• green ginger - 1 tbsp ginger, 1/2 lemon or lime, 1 cup pineapple, 1 banana, 1 cup spinach, 1/2 cup kale, 1 tbsp flax or hemp seeds, 1/3 cup coconut milk, 2/3 cup almond milk, 3/4 cup water
• pineapple cucumber - 1/2 cup cucumber, 1 cup pineapple, 1 banana, 1 lime, 1 cup spinach/kale, 1/2 cup water, 1/2 cup coconut milk
  
  
  

optional add-ins:

• spinach or kale - greens always a good idea
• protein powder - whey concentrate, VEGA sport performance
• spirullina - blue-green algae, full of vitamins, minerals, nutrients
• bee pollen - high in antioxidants and B-vitamins, increases strength, endurance, energy
• cocoa powder or nibs - high in antioxidants, magnesium, iron, PLA - chemicals we produce when we fall in love and give us focus and alertness
• MCT oil - 1 tbsp, source of energy
• maca root powder - 1 tsp, hormone regulator, endurance, strength
• cinnamon - 1/2 tsp, regulates blood sugar, warming effect
• hemp seeds/hemp protein powder - 1 tbsp, source of EFAs, protein, sulfur-bearing amino acids, reduce inflammation, source of GLA, high in minerals, helps balance hormones

Chili

Yield: 6 servings

2 tbsp olive oil

1 lb ground meat (beef, pork, turkey) (optional)

1 medium red onion, diced

4 cloves garlic, finely minced

2 medium carrots, chopped

2 stalks celery, chopped

1 red bell pepper, chopped

1/2 zucchini, chopped

1/2 tsp salt

1/2 tsp ground pepper

2 tbsp chili powder

2 tsp ground cumin

2 tsp smoked paprika

1 tsp dried oregano

1 bay leaf

1 can diced tomatoes

1 can red kidney beans

2 cups vegetable broth (or water)

2 tsp sherry vinegar or red wine vinegar or lime juice

garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream, grated cheddar cheese, etc.

1. In a large pot, over medium heat, warm the olive oil. If using meat, add meat and cook through. Remove from pot and set aside.
2. Add another splash of olive oil to the pot. Add the onion and garlic and saute for 3 minutes, or until onions start to soften.
3. Add carrot and celery. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
4. Add bell pepper and zucchini, and then add all the spices. Cook until fragrant while stirring constantly, about 1 minute.
5. Add the diced tomatoes, the beans, and vegetable broth. If using, return cooked beef to pot. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for about 30 minutes.
6. Optional: For the best texture, transfer 1 cup of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot.
7. Add the vinegar and mix, to taste. Serve with garnishes of your choice.
8. Chili will keep well in the refrigerator for about 4 days.


From cookieandkate.com

Seedy Coleslaw

Yield: 4-6 servings

2 cups purple cabbage, finely sliced 

2 cups green cabbage, finely sliced

2 cups shredded carrots 

1/4 cup chopped fresh parsley

3/4 cup mixed seeds (pumpkin, sunflower, sesame, poppy)

Dressing:

1/4 cup olive oil

2-3 tbsp lemon juice

1 clove garlic, finely minced

1/2 tsp ground cumin

1/2 tsp salt
1/2 tsp ground pepper

1. In a medium serving bowl, combine the prepared purple and green cabbage, carrots and parsley. Set aside.

2. Measure out your seeds into a small skillet. Toast over medium heat, stirring frequently, until the seeds are fragrant. Pour the toasted seeds into the mixing bowl and toss to combine.

3. To make the dressing, in a small bowl, combine the olive oil with 2 tablespoons lemon juice. Add the garlic, cumin, salt and pepper, and whisk until thoroughly blended.
4. Drizzle the dressing over the slaw and toss until all of the ingredients are lightly coated in dressing. Taste and add an additional tablespoon of lemon juice if the slaw needs a little more zip.
5. Serve immediately or cover and refrigerate to marinate for up to several hours.

Kale Salad (ideas)

- orange and fennel
- apple, almond, pecorino
- summer berry: blueberry, strawberry, sliced almonds, dried cranberry, sunflower seeds