Chickpea Sunflower Sandwich

Prep Time: 30 minutes

Serves: 3

Ingredients

1 15-ounce can chickpeas, rinsed and drained

1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)

3 Tbsp vegan mayo (sub tahini for a more earthy, nutty flavor)

1/2 tsp dijon or spicy mustard (if using tahini instead of mayo, use 1/4 tsp)

1 Tbsp maple syrup (or sub agave or honey if not vegan)

1/4 cup chopped red onion

2 Tbsp fresh (or 1 Tbsp dried) dill, finely chopped

healthy pinch each salt and pepper (to taste)

4 pieces rustic bread, lightly toasted (gluten-free for GF eaters)

optional: Sliced avocado, onion, tomato, and or lettuce for serving

 

Garlic Herb Sauce (optional)

1/4 cup hummus

juice of 1/2 lemon (~1 Tbsp)

3/4 – 1 tsp dried dill (or sub 2-3 tsp fresh)

2 cloves garlic, minced

Water or unsweetened almond milk to thin

 

Instructions

  1. Prepare garlic herb sauce and set aside.
  2. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed.
  3. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
  4. Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
  5. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick weekday lunches!

Nutrition Information (without sauce, bread or toppings)

Serving size: 1/3 of recipe Calories: 311 Fat: 16g Saturated fat: 1.7g Carbohydrates: 26g Sugar: 7.3g Sodium: 107mg Fiber: 9g Protein: 11.5g

Cucumber, Watermelon and Arugula Salad

Number of Servings: 8

Serving Size: 1 1/4 cups

Yield: 11 cups

Start to Finish: 25 min

 

Ingredients

4 cups chilled seedless watermelon cut into small chunks

4 cups baby arugula

1 medium seedless cucumber, halved lengthwise and thinly sliced

1 cup thinly sliced red onion (1 large)

1/2 cup snipped fresh mint

3 tablespoons white wine vinegar

3 tablespoons olive oil

1/2 teaspoon kosher salt

1/2 teaspoon ground black pepper

1/2 cup crumbled feta cheese (2 ounces)

1/2 cup chopped walnuts, toasted (optional)

Directions

  1. In a large bowl combine watermelon, arugula, cucumber, red onion, and mint. If desired, cover and chill for up to 1 hour.
  2. For vinaigrette, in a screw-top jar combine vinegar, oil, salt, and pepper. Cover and shake well. Pour vinaigrette over watermelon mixture; toss gently to coat. Sprinkle with cheese and walnuts.

Nutrition Facts (per serving): 159 cal., 12 g fat (2 g sat. fat), 6 mg chol., 10 g carb., 209 mg sodium, 2 g fiber, 6 g sugar, 3 g pro.

Easy Quinoa Salad

yield: serves 4

prep time: 10 minutes

total time: 10 minutes

 

Ingredients

FOR THE DRESSING:

1/4 cup olive oil

1 clove minced garlic

2 tablespoons lemon juice (1 large lemon)

1 tablespoon golden balsamic vinegar or champagne vinegar

1 teaspoon pure maple syrup or honey

Kosher salt and black pepper, to taste

 

FOR THE SALAD:

2 cups cold cooked quinoa

2 cups fresh spinach leaves, chopped

1 cup chopped cucumber

1 cup halved grape or cherry tomatoes

1 large avocado, pitted, peeled, and chopped

2 green onions, sliced

Kosher salt and black pepper, to taste

 

Directions

First, make the dressing. In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside.

In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions.

Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.

Avocado Tacos

Ingredients

  • 3 medium ripe avocados
  • Juice of 2 fresh limes
  • 1 lb. ground protein of choice (chicken, turkey, veggie crumbles, lean beef)
  • 1/2 of a yellow onion, diced
  • Homemade taco seasoning (or use store bought packet):
    • 1/2 Tbsp chili powder
    • 1/8 tsp garlic powder
    • 1/8 tsp onion powder
    • 1/8 tsp crushed red pepper flakes
    • 1/8 tsp dried oregano
    • 1/4 tsp paprika
    • 1 tsp cumin powder
    • 1/2 tsp sea salt
    • 1/2 tsp black pepper
  • diced tomatoes
  • pico de gallo
  • cilantro
  • olives
  • shredded cheese
  • avocado
  • Combine spices well, you will only use about half of this mix per pound of meat, or to taste

Instructions

  1. Cut avocados in half, brush with fresh lime juice, sprinkle with sea salt if desired.
  2. Brown meat with the onion in a skillet over medium heat.
  3. Once cooked through, drain well.
  4. Add homemade taco seasoning (I add a sprinkle at a time, and taste test until it’s right) and 1 Tbsp hot water.
  5. Simmer for 1-2 minutes until flavors combine.
  6. Scoop hot meat into avocados.
  7. Top with pico de gallo, cilantro, green onions and any other toppings you desire!

Easy Pico De Gallo

Easy Pico de Gallo Recipe

2 servings

Ingredients

5 roma tomatoes diced

1/4 yellow onion diced

1/4 cup Cilantro minced

1/2 jalapeno pepper minced, seeded if you want a more mild taste

2 tablespoons freshly squeezed lime juice

2 cloves garlic minced or pressed

salt to taste

Instructions

  1. Place all ingredients into a large bowl.
  2. Mix and season with salt, to taste.
  3. Cover and place in fridge until ready to serve!

 

Mango, Avocado and Black Bean Salad

Mango, Avocado and Black Bean Salad

6 Servings

Ingredients

15 oz. canned, no-salt-added black beans (1 can), drained, rinsed

2 avocados halved, cut into 1/2 inch cubes

2 mangos cut into 1/2 inch cubes

1/2 small red or white onion (about 1/4 cup), cut into 1/2-inch pieces

1 red bell pepper, seeded, cut into 1/2-inch pieces

1 or 1/2 jalapeño pepper, stems discarded, seeded, finely chopped

3 Tbsp. fresh lime juice

1 Tbsp. olive oil

2 Tbsp. fresh cilantro (chopped)

1/2 tsp. chili powder

1/4 tsp. ground black pepper

1/4 tsp. salt

Directions

Combine the black beans, mango, avocado, onions and jalapeño pepper. Do not mix until you add the dressing.

Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado mixture.

Toss gently to coat and serve.

Cooking Tip: You can serve this with crunchy vegetables like cucumbers and/or jicama, cut into ¼ inch slices and used like chips.

Keep it Healthy: When using canned beans, drain and rinse under cold water for a minute to remove some of the sodium.

Tip: You can also enjoy this in a sandwich or wrap. It is a great dish to bring to potlucks or picnics.

Tip: This salad will keep in the refrigerator for a few days and the flavors keep improving.

 

Pork Carnitas

Pork Carnitas

Servings: 10 – 12

Ingredients

5 lb / 2.5 kg pork shoulder (pork butt), skinless, bone-in (4lb/2kg without bone) (Note 3)

1 onion, chopped

1 jalapeno, deseeded, chopped

1 1/2 tsp salt

1 tsp black pepper

4 cloves garlic, minced

2 oranges, juice only (or sub with 3/4 cup fresh orange juice)

Rub

1 tbsp dried oregano

2 tsp ground cumin

1 tbsp olive oil

Instructions

  1. Rinse and dry the pork shoulder, rub in salt and pepper.
  2. Combine the rub ingredients then rub all over the pork.
  3. Place the pork in a slow cooker (fat cap up), top with the onion, jalapeño, minced garlic (don’t worry about spreading it) and squeeze over the juice of the orange.
  4. Slow Cook on low for 8 to 10 hours or on high for 6 hours (or 1h 30 m in an electric pressure cooker on high. If using stovetop pressure cooker, please see notes).
  5. The meat should be tender and falling off the bone. Remove from the slow cooker and let cool slightly. Then shred the pork using two forks.
  6. Skim off the fat from the juices remaining in the slow cooker and discard the fat. Then if you are left with a lot more than 1 1/2 to 2 cups of juice, then reduce it (either in the slow cooker on the sauté setting with the lid off, or in a saucepan). The liquid will be SALTY, it is the seasoning for the pork. Set aside.

To Serve

  1. Heat 1 tbsp of oil in a large non stick pan over high heat. Place shredded pork into the pan, drizzle over some juices. Wait until the juices evaporate and the bottom side is golden brown and crusty. Turn and just briefly sear the other side – you don’t want to make it brown all over because then it’s too crispy, need tender juicy bits.
  2. Repeat in batches (takes me 4 batches) – don’t crowd the pan.
  3. Remove pork from skillet. Drizzle over more juices and serve immediately (if you are using defrosted carnitas, this is not applicable as the juices are already on the meat – see Note 4c).
  4. If you are reheating the carnitas (Note 4), then flip and cook the other side briefly just to warm through. I really recommend only making one side crusty and leaving the other side juicy and moist.

Recipe Notes

  1. If you are using a piece of pork that is not the size I use, you MUST reduce the salt accordingly. If your pork is more than 1 lb / 0.5 kg larger or smaller than the prescribed size, ensure you adjust the other ingredients accordingly as well, not just the salt.
  2. To make this in the oven, add 1 cup of water to the braising liquid. Place in 325F/160C oven for 2 hours, covered, then roast for a further 1 to 1.5 hours uncovered. Add more water if the liquid dries out too much. You should end up with 1 1/2 to 2 cups of liquid when it finishes cooking.

If you make this recipe in the oven, you could skip the pan frying step because you will get a nice brown crust on your pork.

  1. Use pork with the skin removed but leaving some of the fat cap on. The fat adds juiciness to the carnitas!
  2. Taco Fixing suggestions: Diced avocado or make a real proper Guacamole, Pico de Gallo or salsa. Also try pickled red onion, cabbage, lettuce, tomato,
  3. MAKE AHEAD:
    1.  For overnight or up to 3 days, the best option is to shred the meat without pan frying, keep the juices separate, refrigerate, then pan fry to make it golden and reheat the meat, pouring juices over while it is browning per recipe.
    2.  To brown the meat ahead, the meat actually holds up pretty well in terms of staying crispy. It’s even pretty good refrigerated overnight – but a) is definitely better. Keep the juices separate and pour it over just before reheating the pork. You can reheat in the microwave, quickly reheat in the pan or if you have loads, in a foil covered roasting pan in the oven at 180C/350F for around 8 – 10 minutes.
    3.  To FREEZE: This holds up great in the freezer. Pour the juices over the pulled pork (pre browning) and store in ziplock bags or airtight containers. Freeze in small batches for convenience. To use, defrost completely before following the recipe to brown the pork.
    4. STOVETOP PRESSURE COOKER – use a rack to elevate it from the base OR add 3/4 cup of water. Then once the pork is cooked, remove it then simmer to reduce to around 2 cups of liquid.

Broccoli Pesto Pasta

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Ingredients

1 lb spaghetti, vermicelli, capellini, or angel hair pasta (whole wheat or gluten free pasta works great)

1 1/2 lbs broccoli heads, cut from stalks into small florets (about 1 lb florets)

3/4 cup pesto (with cheese or dairy-free)

3 tbsp extra virgin olive oil

Grated parmesan, pecorino, or vegan parmesan cheese

Salt to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add pasta to the boiling water and cook to desired tenderness, stirring frequently. See pasta package for instructions – cooking time will depend on the type of pasta you choose.
  2. While pasta is cooking, bring 3/4 cup water to a boil in a medium saucepan. Add broccoli florets to the pan and cover tightly with a lid.
  3. Let the broccoli steam for 2-5 minutes, or until tender and bright green.
  4. Remove from heat and drain in a colander.
  5. When the pasta is cooked, reserve about 1 cup of the cooking water in a separate bowl, then drain the pasta in a colander.
  6. In a medium mixing bowl, combine pesto, olive oil, and 1/2 cup of the reserved pasta water. Add additional pasta water to make the sauce more liquid, if desired. Season with salt to taste (if using dairy-free pesto, you may need more salt for flavor).
  7. Add the steamed broccoli to the pasta along with the pesto sauce. Toss the pasta and vegetables gently with the sauce to coat. Salt again to taste, if desired.
  8. Serve pasta topped with grated parmesan, pecorino, or vegan parmesan cheese. If you’re vegetarian, be sure to choose parmesan with a vegetarian rennet. You can also sprinkle on a few red pepper flakes for a touch of spice, if desired.

Cheater’s Power Salad

prep time: 5 mins

cook time: 15 mins

total time: 20 minutes

yield: 2-4

Ingredients

1 bag southwestern salad mix

1 can black beans, drained and rinsed

1 avocado, cubed

¼ cup nuts or seeds (if not included in the salad mix)

shredded chicken, quinoa, or other protein of choice

Instructions

Cook the chicken (or other protein). For shredded chicken cook one pound of chicken breasts in the Instant Pot (15 minutes) or slow cooker (3-4 hours) with a jar of salsa or some taco seasoning.

Toss your salad ingredients together. Drizzle on the dressing and enjoy!

NOTES

The salad mix I use has lots of cabbage, carrots, kale, cilantro, green onions, as well as some toppings. A good salad mix (like this one) is very important for making this cheater’s salad worth your while. This is not an iceberg lettuce situation. It is fresh, nutritious veggies pre-chopped with some yummy extras to boot.

I don’t recommend making this all at once for one person – I just cook all of the chicken, keep it in the fridge, and then assemble salads throughout the week as I’m ready to eat them.

Peanut Dipping Sauce

Prep Time: 5 mins

Total Time: 5 mins

Yield: 1 ⅔ cup

You can serve this healthy peanut sauce recipe as a dip or drizzle over Asian dishes! You can toss this savory peanut sauce with noodles, too. It’s good every which way! Recipe yields about 1 ⅔ cup sauce.

Ingredients

¾ cup creamy peanut butter

¼ cup rice vinegar

¼ cup water

⅓ cup reduced sodium tamari or reduced-sodium soy sauce

3 tablespoons honey or agave nectar

1 ½ teaspoons grated fresh ginger or ½ teaspoon ground ginger

1 to 2 medium cloves garlic, pressed or minced, to taste

¼ teaspoon red pepper flakes, plus more for sprinkling

Optional garnishes: sprinkling of chopped roasted peanuts and additional red pepper flakes

Instructions

In a 2-cup liquid measuring cup or medium-sized mixing bowl, whisk together the ingredients until well blended. If your peanut butter is particularly thick, you may need to add a bit more water to thin out the mixture (adding water will mellow out the flavor as well).

Feel free to adjust to taste here—for example, sometimes I want my sauce more savory and add another clove of garlic, or a little sweeter, so I add extra honey.

If you’re serving the sauce as a party dip, transfer it to a serving bowl and sprinkle with chopped peanuts and red pepper flakes for some visual interest!

Watch how to make this sauce on our Facebook Page!