Kale and Basil Pesto

Serves: Makes 16 servings

Ingredients:

1/2 cup (100 g) grated Parmesan cheese

3 garlic cloves, peeled

2 cups (25 g) basil leaves

2 cups (35 g) kale leaves

3 Tablespoons pine nuts

1/2 cup olive oil

¼ teaspoon salt

Pinch of ground black pepper

To serve:

1lb whole wheat spaghetti

1-2 cups grape tomatoes

1 can white beans, drained and rinsed

Extra basil

Instructions:

  1. Add the cheese, garlic, basil, kale and pine nuts to a food processor and pulse to combine.
  2. With the processor running, stream in the olive oil. Blend until fully incorporated.
  3. Season with salt and pepper.
  4. Toss with cooked whole wheat spaghetti, fresh grape tomatoes and white beans. Garnish with extra basil.

Notes:

If you don’t have a food processor you can finely mince the basil, kale and garlic and whisk it with olive oil, Parmesan and salt and pepper for a more chunky version of pesto.

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

15 minute Cauliflower Fried Rice

prep time: 10 mins

cook time: 5 mins

total time: 15 minutes

yield: 4 servings

Ingredients

 

1 medium-sized head of cauliflower OR 1 10oz bag of pre-riced cauliflower

2 tablespoons sesame oil

1 bag frozen peas and carrots

2 garlic cloves, minced

1 cup frozen edamame

2 beaten eggs (use scrambled tofu for vegan)

3 tablespoons low sodium soy sauce (use tamari for GF)

6 green onions, minced

Instructions

PREP CAULIFLOWER: Shred cauliflower using the largest side of a grater OR by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice OR steam the pre-riced cauliflower according to package instructions.

STIR FRY: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.

FINISHING TOUCHES: Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.

NOTES

For the sauce on top, whisk equal parts soy sauce, honey, sesame oil, and oyster sauce together and drizzle it over top with sesame seeds.

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!

Creamy Cauliflower Sauce

prep time: 15 mins

cook time: 15 mins

total time: 30 minutes

yield: makes about 5 cups

 

Ingredients

8 large cloves garlic, minced

2 tablespoons butter

5-6 cups cauliflower florets

6-7 cups vegetable broth or water

1 teaspoon salt (more to taste)

1/2 teaspoon pepper (more to taste)

1/2 cup milk (more to taste)

Instructions

Garlic: Sauté the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.

Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.

Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Watch how to make this sauce on our Facebook Page!

Creamy Avocado Sauce

Creamy Avocado Sauce

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: ~2 ½ cups of avocado sauce

 

Ingredients

2 ripe avocados

The juice of 2-4 small limes, adjust to taste

1 medium sized bunch of cilantro, chopped

2-3 jalapeños or Serrano peppers, seeded and deveined (use green bell pepper for a non-spicy version)

3-4 garlic cloves, crushed – adjust to taste

1/4 cup olive oil – or avocado oil for a neutral flavor

1 teaspoon ground cumin – optional, adjust to taste

Salt to taste

 

Instructions

Combine all the ingredients in a blender; it helps the blending process if the avocados are in small chunks and the cilantro is lightly chopped. I also recommend crushing the garlic before putting it in the blender to ensure no one gets a surprise large piece of garlic.

Blend until you have a smooth sauce. Use immediately or refrigerate until ready to use.

Watch how to make this sauce on our Facebook Page!

Classic Marinara Sauce

Classic Marinara Sauce

Yield: 3 ½ cups

Time: 25 minutes

Ingredients

1 28-ounce can whole San Marzano tomatoes, certified D.O.P. if possible

¼ cup extra-virgin olive oil

7 garlic cloves, peeled and slivered

Small dried whole chile, or pinch crushed red pepper flakes

1 teaspoon kosher salt

1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste

Directions

Pour tomatoes into a large bowl and crush with your hands. Pour 1 cup water into can and slosh it around to get tomato juices. Reserve.

In a large skillet (do not use a deep pot) over medium heat, heat the oil. When it is hot, add garlic.

As soon as garlic is sizzling (do not let it brown), add the tomatoes, then the reserved tomato water. Add whole chile or red pepper flakes, oregano (if using) and salt. Stir.

Place basil sprig, including stem, on the surface (like a flower). Let it wilt, then submerge in sauce. Simmer sauce until thickened and oil on surface is a deep orange, about 15 minutes. (If using oregano, taste sauce after 10 minutes of simmering, adding more salt and oregano as needed.) Discard basil and chile (if using).

Watch how to make this sauce on our Facebook Page!

Healthy Pesto

Yield: 2 cups

Time: 15 minutes

 

Ingredients

2 cups fresh basil leaves (no stems)

2 tablespoons pine nuts or walnuts

2 large cloves garlic

½ cup extra-virgin olive oil

½ cup freshly grated parmesan cheese

 

Directions

Combine basil leaves, pine nuts or walnuts and garlic in a food processor and process until very finely minced.

With the machine running slowly dribble in the oil and process until the mixture is smooth.

Add the cheese and process very briefly, just long enough to combine. Store in refrigerator or freezer.

Watch how to make this sauce on our Facebook Page!

Healthy Recipes: Antipasto Skewers

Antipasto Skewers

Prep: 20 min

Yield: 24 skewers

Ingredients

  • Cooking spray
  • 8oz marinated mozzarella balls
  • 1/2 cup lightly packed fresh basil
  • 1 12 -ounce jar roasted red peppers, drained, rinsed and cut into 1-inch pieces
  • 2/3 cup sun-dried tomatoes, cut into 1-inch pieces if large
  • 1 14 -ounce can artichoke hearts, drained and quartered

Directions

Thread 1 small or 1/2 large basil leaf onto a small wooden skewer. Add a piece of roasted red pepper, sun-dried tomato, artichoke and a mozzarella ball. Repeat with the remaining ingredients to make about two-dozen skewers.

Healthy Recipes: Chipotle Smashed Sweet Potatoes

Chipotle Smashed Sweet Potatoes

Total: 30 min

Prep: 10 min

Cook: 20 min

Yield: 4 servings

Ingredients

  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon kosher salt
  • 1 chipotle chile pepper in adobo sauce, chopped
  • 1 teaspoon adobo sauce, from the pepper can

Directions

Put the sweet potatoes in a steamer basket and put the steamer in a large pot of simmering water that is 1 inch from the bottom of the basket. Cover and steam over medium-high heat for 20 minutes, or until the sweet potatoes are fork-tender.

Remove the steamer basket, pour the water out of the pot and dump the sweet potatoes into the pot. Add the butter and salt and mash with a potato masher. Add the chile and sauce and continue mashing to combine. Serve immediately.