THE 30 DAY

STRICT VEGAN

WHOLE-FOODS

Cookbook

By

Alixandra King

INTRODUCTION

About 30 Days Vegan Whole Food Diet

Vegan Diet vs the full 30 days Whole Food Challenge

The Whole Food Vegan Reset Pantry

My Experience and Results

BREAKFAST

Vegan MY GO-TO SMOOTHIE BOWL

Skillet Creamy Lemon Garlic Brussels Sprouts

Cauliflower Cranberry Sage Stuffing

21 Day Fix Kung Pao Cauliflower

Garlic Chilli Mushrooms

Pesto Portobello Pizza

Spicy Kale Potato Breakfast Hash

Breakfast Stuffed Sweet Potatoes

Sweet Potato Breakfast Boats

Thai Sweet Potato Carrot Soup

Quick Grain-Free Hot Cereal

Sweet Potato Breakfast Bowl

Spaghetti Squash with Vegan Fire Roasted Tomato Cream Sauce

Easy Vegan Butter

Healthy 3 Ingredient Baked Sweet Potato Zucchini Tots

Sweet Potato Unstuffing

Caramelized Sweet Potato Apple Hash Browns

Vegan Chilli Con Carne

Kale and Pomegranate Salad

The Ultimate Vegan Veggie Bowl

Super Healthy Veggie Burgers

Nut Free Snickers Pie

Raspberry Crumb Bars

2 Ingredient Fruit Popsicles

Tomato Cucumber Salad

Paleo Whole food “Hummus”

3 Ingredient Vegan Chocolate Turtles

Sweet Potato Breakfast Boats

MAIN DISH

Best Easy Paleo Cauliflower Chili

Spicy Cauliflower Rice Plantain Slaw Bowls

Roasted Winter Veggie Power Bowl

Vegan Cauliflower Potato Soup Recipe

The Crazy Potato

Roasted vegetable bowls with green tahini

Spicy Potato Kale Bowls with Mustard Tahini Dressing

Colorful vegetable curry

Keto Low-Carb Cauliflower Potato Salad

Basil Lemon Vinaigrette Dressing Recipe

Whole food Vegan Pesto ‘Spaghetti’ Bowl

Sautéed Rainbow Chard with Lemon Tahini

Vegan mushroom tetrazzini

Spinach Artichoke Twice Baked Potatoes

Sweet Potato Falafel Bowl

Paleo spinach & artichoke dip

Vegan Cauliflower Potato Soup Recipe

Almond Butter Sesame Zucchini Noodles

Vegan Pesto & Zucchini Noodles

Cashew Pesto

Easy 5-Ingredient Basil Alfredo Sauce

SIDE DISH

Roasted Broccoli & Cauliflower with Lemon & Garlic

Everything Roasted Potatoes

Watermelon Cucumber Salad

Sweet & Spicy Delicata Squash with Apples & Onions

Tomato Mushroom Spaghetti Squash

Cilantro Chimichurri Sauce

Tomato Balsamic Mint Salad

Spicy Green Beans

Air Fryer Asparagus

Crispy Barbecue Spiced Brussels Sprouts

Kale and Cauliflower Soup Gluten-Free

Spinach Artichoke Twice Baked Potatoes (Paleo)

Mediterranean Jackfruit Salad

Easy Red Cabbage Salad

Italian Dressing Recipe

Italian Dressing Recipe

Air Fryer Asparagus

Gut-Healing Vegetable Broth

1-Pot Cauliflower Rice Kitchari

Spaghetti Squash Pizza Nests

Avocado Cauliflower Rice

Date Paste

Vegetable “Bone” Broth

Vegetarian Curry

Fall Harvest Salad with Maple Tahini Dressing

Texas de Brazil Chimichurri Recipe

Avocado Cauliflower Rice

Roasted Salsa Verde with Tomatillos and Chiles

leek and potato pan roast

DESSERT AND SNACKS

Cashew Pesto

Sautéed Apples & Pears with Coconut Butter

Perfect Whole Foods Instant Pot Tomato Soup (Vegan, Paleo)

Watermelon Pizza

Pumpkin Pie Bliss Balls

Vegan Cheese Sauce

APPETIZER

Mango Avocado Salsa

Easy Marinated Goral Olives

Everything Bagel Vegan Cheese Ball

Cheesy Vegan Cauliflower Potato Soup

INTRODUCTION

It can be tough to put dinner on the table without falling back on packaged, processed foods and even as a Vegan it is harder to feed without an addition of a processed food e.g.: sweeteners, Vegan mayo and so on

The difference between 30 day Whole foods Diet and 30 days Strick Vegan diet is that while Whole Foods Diet gets their Protein from Animals, the later gets theirs from legumes

This 30 Day Vegan cookbook offers a standalone plan to break unhealthy habits, reduce cravings, improve digestion and strengthen your immune system. This book is an easy-to-use guide designed to get Primal or Paleo goals with ease, convenience and the greatest possible enjoyment of food and life

The Cookbook contains

·         Over 125 delicious and Scrumptious Vegan Whole Foods recipes that are easy to make

·         The Recipes Are Gluten free, sugar free, Paleo and Grain Free. Organized into Breakfast, Main Dish, Side Dish Dessert and Appetizers.

·         The book comes with a Grocery list and Guidance for Beginners

Take the 30-Day Vegan Challenge and see the difference a plant-based diet makes in your life! Whether you want to improve your overall health, shed a few pounds, demonstrate your compassion for animals, or help the environment, this book is the perfect guide.

About 30 Days Vegan Whole Food Diet

Vegan Diet vs the full 30 days Whole Food Challenge

The vegan whole foods diet is designed to help reduce systemic inflammation and cravings, improve hormone balance and digestion, and ultimately teach you how the foods you eat affect your daily life.

The vegan reset makes an exception to the rules — which is why it can’t be considered a true Whole 30 — and allows for select plant-based proteins.

These are the rules for the 30-day whole food Vegan Reset

·         You CAN have grains and legumes, but no grains with gluten and no peanuts.

·         Gluten free grains include amaranth, buckwheat, quinoa, rice (brown, white, wild), millet, sorghum, teff.

·         However, although these foods are processed for human consumption, their structure changes which may cause inflammation in the body. So limit these foods.

·         Soy is one of the most commonly allergenic foods, but it would be very hard to do the vegan version without soy or legumes.

·         So keep your soy consumption as healthy as possible and choose organic/fermented forms (like organic tofu, tempeh, natto) and unprocessed forms like edamame over processed products like vegetarian burgers.

·         Beans are allowed on the vegan reset, but since they are one of the foods that may produce a lot of digestive distress, you need to be careful with these.

·         If you are going to include beans, consider prolonged soaking, extended cooking, rinsing, sprouting, and or fermenting your beans and your gluten-free grains.

·         By taking extra care in preparing the beans, you are reducing the anti-nutrient compounds and release the beneficial vitamins and mineral

The Whole Food Vegan Reset Pantry

The following plant-based proteins are allowed because they’re least likely to cause inflammation or disrupt any digestive reset:

PROTEIN:

·         Best -, pastured + organic, full fat, organic tempeh, natto, edamame {all of your plants have protein in them}.

·         Favorite plant sources are cauliflower, avocado, artichokes, leafy greens, potatoes, broccoli, mushrooms, sprouted watermelon seeds... (listen to your body and you’ll do just fine)

·         Okay - grass-fed whey protein, vegan protein mixes, organic tofu (extra-firm), lentils, various soaked and rinsed beans, hemp or pea protein powder

VEGETABLES:

·         Best: Acorn, Arugula, Asparagus, Beets, Bell Peppers, Bok Choy, Broccoli/Broccolini, Brussel Sprouts, Buttercup Squash, Butternut Squash, Cabbage, Carrots, Cauliflower, Collard Greens, Delicata Squash, Garlic, Kale, Leeks, Lettuce, Onions, Shallots, Rutabaga, Spinach, Summer Squash, Sweet Potato, Swiss Chard, Tomato, Turnip, Watercress, Yams, Zucchini

·         Averagely Okay- Artichoke, Broccoli Rabe, Celery, Cucumber, Eggplant, Fennel Root, Green Beans, Jicama, Kohlrabi, Mushrooms, Okra, Parsnips, Pumpkin, Radish, Rhubarb, Snow Peas, Spaghetti Squash. Sprouts, Sugar Snap Peas

FRUIT:

·         Best - Apricots, Bananas*, Blackberries, Blueberries, Cherries, Grapefruit, Kiwi, Melon, Plum, Raspberries, Strawberries

·         Averagely Okay - Apples, Dates, Figs, Grapes, Lemon, Lime, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple, Pomegranate, Tangerines, Watermelon

Limit: Dried Fruit

FATS:

·         Best - Algae Oil (cooking, salads, and more... Cooking Fats (Coconut Butter, Coconut Oil, EVOO, Clarified Butter), Eating Fats (Avocado, Cashews, Coconut Butter, Coconut Flakes, Coconut Milk, Macadamia Nuts, Macadamia Butter, Hazelnuts, Olives)

·         Averagely Okay - Almonds, Almond Butter, Brazil Nuts, Pecans, Pistachio, Flax Seeds, Hemp Seeds, Pine nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Sunbutter, Hemp Seed Butter, Walnuts

How to Soak Beans Properly

Kidney shaped beans

1         For kidney shaped beans and dried/split peas, put a pinch of baking soda and enough water to cover in a large pot and soak uncovered for 12-24 hours.

2         Drain, rinse and cook as usual.

Examples of kidney shaped beans include:

·         Red kidney beans

·         White kidney beans (cannellini beans)

·         Pinto beans

·         Anasazi beans

·         Black eyed beans (black eyed peas)

·         Great Northern beans

·         Lima beans

Non-kidney shaped beans (and other legumes)

1         For more oval shaped beans and other legumes, soak for 12-24 hours in filtered water to cover plus 1 tablespoon of cider vinegar or lemon juice for every cup of dried beans/legumes used.

2         A homemade apple cider vinegar recipe or store bought are both fine (make sure the ACV is packed in glass). Liquid whey from yogurt, kefir or clabbered milk may also be used.

3         Drain, rinse, and cook as usual.

Examples of non-kidney shaped beans include:

·         Black beans (turtle beans)

·         Navy beans

·         Fava beans

·         Adzuki beans

·         Chickpeas

·         Lentils

For maximum digestibility, it is best to rinse and refresh the filtered water and baking soda or the acidic medium once or twice during the soaking period. If you forget, no worries.

My Experience and Results

My experience was basically this:

First week: Massive “sugar hangover,” tired, sluggish, cravings, weird dreams about bread

Second week: Feeling REALLY GREAT about all food options available to me, creative meal planning and recipes

Third week: Coasting. Same old-same old on foods I knew I liked and could cook easily.

Fourth week: Boredom. Ready for this to be over. Not because I can’t wait to have a bean-rice-pizza binge but because this is expensive and I want to be able to eat other things

Bonus: I don’t crave sugar anymore. I get plenty of natural sweetness from fruit and have no desire to run back into the sugar bowl for solace.

BREAKFAST

Vegan MY GO-TO SMOOTHIE BOWL

Prep Time: 5 Minutes

Servings: 1 (smoothie bowl)

Cooking Type: Blend and Refrigerate

Category: Breakfast, Snack

My go-to 5-minute smoothie bowl with just 3 ingredients! Satisfying, nutrient-rich, and naturally sweet! A healthy, plant-based breakfast or snack.

Ingredients

SMOOTHIE BOWL

·         1 heaping cup organic frozen mixed berries

·         1 small ripe banana (sliced and frozen)

·         2-3 Tbsp light coconut or almond milk (plus more as needed)

TOPPINGS

·         1 Tbsp shredded unsweetened coconut (desiccated)

·         1 Tbsp chia seeds

·         1 Tbsp hemp seeds

Instructions

1.        Add frozen berries and banana to a blender and blend on low until small bits remain -

2.       Add a bit of coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency

3.       Scoop into 1-2 serving bowls (amount as original recipe is written // adjust if altering batch size) and top with desired toppings (optional). I prefer chia seeds, hemp seeds, and coconut, but strawberries, granola, and a nut or seed butter would be great here, too!

4.       Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying.

Notes

*I don't love most vegan protein powders but have tried most of these and would recommend them! Aloha Vanilla, Naturade Vegan Vanilla Protein Powder, Sun Warrior Vanilla, Vega Vanilla.

Nutrition Per Serving (1 of 1 smoothie bowl)

Calories: 214 Fat: 2.5g Saturated fat: 1.6g Sodium: 9mg Carbohydrates: 47.5g Fiber: 8.8g Sugar: 25.9g Protein: 2.8g

Skillet Creamy Lemon Garlic Brussels Sprouts

Serves: 5

Prep Time: 10 mins || Cook Time: 15 mins

Cooking Type: Roasting

Course: Breakfast

Ingredients

·         2 tbsp avocado oil or olive oil

·         3/4 lb Brussels sprouts trimmed and halved

·         4 cloves garlic minced

·         1 zest of lemon

·         1/2 cup full fat coconut milk canned

·         1 tsp dijon mustard

·         1 tbsp fresh lemon juice

·         1/4 cup fresh basil chopped

·         1/3 cup raw almonds coarsely chopped

·         salt and pepper

·         crushed red pepper optional

Instructions

1         Preheat the oven to 400 degrees F.

2         In a 12 inch oven safe skillet, heat oil over medium heat.

3         Add the Brussels sprouts and cook, stirring occasionally, until crisp and lightly caramelized, about 3-4 minutes. Now add the garlic and lemon zest and cook until fragrant, about another 30 seconds to 1 minute.

4        Transfer the skillet to the oven, and roast for 10 minutes, or until tender.

5         Meanwhile, make your creamy sauce. In a blender or food processor, combine coconut milk, lemon juice, and mustard and blend until smooth.

6        Remove the Brussels sprouts, and stir in the lemon creamy sauce. Stir in the basil, sprinkle with salt and pepper to taste, and crushed red pepper if using. Top with almonds and serve warm.

Calories 183kcal, Fat 15g, Saturated Fat 5g, Sodium 31mg, Potassium 391mg, Carbohydrates 10g, Fiber 3g, Sugar 2g, Protein 5g, Vitamin A 575%, Vitamin C 61.7%, Calcium 64%, Iron 2.1%

Cauliflower Cranberry Sage Stuffing

Serves: 6-8

Prep Time: 5 mins || Cook Time: 30 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients:

·         4 cups frozen cauliflower rice or 1 head cauliflower (Find the recipe for caulirice here)

·         3 large carrots cut into small pieces

·         1 medium onion diced

·         2 stalks celery diced

·         1/2 pint mushrooms diced

·         1 tsp sage, finely chopped

·         1 tsp fresh thyme, finely chopped

·         1/4 tsp rosemary, finely chopped

·         3 tbsp dried cranberries

·         1/4 cup bone broth or regular broth

·         1/2 tsp salt divided

·         1/4 tsp pepper

Instructions

1         Heat pan on medium. Add olive oil, carrots, celery, onion, 1/4 tsp salt and cook until veggies are soft - about 6-8 minutes.

2         Next add mushrooms, caulirice, herbs and cranberries. Cook for 2 minutes until incorporated. Add broth and simmer for 15 minutes until all vegetables have softened.

3         Add cranberries and serve right away.

21 Day Fix Kung Pao Cauliflower

Serves: 4

Prep Time: 10 mins || Cook Time: 30 mins

Cooking Type: Baking

Course: Breakfast

This 21 Day Fix Kung Pao Cauliflower is one of my favorite new recipes!  It works as an appetizer, side dish, or mixed with your favorite protein for lunch or dinner.

Ingredients

·         1 large head of cauliflower (it should yield 4 cups of florets)

·         4 tsp olive oil

·         3 tablespoons coconut aminos

·         1.5 tablespoon rice vinegar

·         2.5 teaspoons toasted sesame oil

·         ½ to 2 teaspoons chili garlic paste or sub sriracha, to taste (I used 1/2 tsp and then added more at the end)

·         2 cloves garlic, pressed or minced

·         2 tsp of grated or minced ginger

·         scallions (optional garnish)

Instructions

1         Preheat oven to 425.

2         To prepare the cauliflower, use a sharp knife to slice off the base, then quarter it into four even wedges. Slice off the inner core areas, leaving the rest intact. Then slice into florets. Place pieces on a baking sheet lined with parchment paper and drizzle with olive oil.

3         Place cauliflower in the oven for about 25-30 minutes or until it’s tender and golden on the edges, stirring at the halfway mark.

4        While the cauliflower is cooking, prepare your sauce by mixing the coconut aminos, rice vinegar, sesame oil, chili garlic sauce, garlic, and ginger together in a small saucepan.

5         Bring the mixture to a boil over medium-high heat, stirring occasionally. Reduce heat to medium and cook, stirring often, until the sauce has thickened, about 5 minutes or until desired thickness.

6        After the cauliflower is finished roasting, drizzle Kung Pau sauce over and mix well.

7         Serve as an appetizer, side dish, or over your favorite protein for lunch or dinner.

Garlic Chilli Mushrooms

Serves: 3-4

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients

·         2 tablespoons olive oil

·         2 shallots (or 1/2 white onion) sliced thinly

·         1/2 long red chilli (banana chilli), sliced or 1/2 teaspoon chilli flakes

·         150 g / 5 oz cremini/Swiss brown mushrooms, sliced

·         200 g / 6-7 oz oyster mushrooms, halved or cut into 3 pieces depending on size

·         1 teaspoon of lemon zest or finely chopped lemon rind

·         20 g / 1 heaped tablespoon of butter

·         100 g / 3 oz enoki mushrooms (one cluster)

·         3 cloves of garlic, sliced

·         1 teaspoon sea salt

·         2 tablespoons lemon juice (about 1/3 of a lemon)

Instructions

1         Preheat a large frying pan over high heat first. It’s important that the pan is hot before you add the mushrooms so that they start grilling rather than stewing!

2         Add the olive oil together with shallots, chilli, Swiss brown and oyster mushrooms. Leave the enoki mushrooms till later as they don’t need much cooking.

3         Cook the mushrooms over medium-high heat for 10 minutes, stirring a few times along the way. Add half of the butter half way through.

4        After 10 minutes, add the lemon zest, the rest of the butter, enoki mushrooms and garlic. I recommend to move the mushrooms already in the pan to the sides and free up the middle for the enoki mushrooms so they can brown slightly.

5         Season with salt and lemon juice and cook everything for a further 3-4 minutes, stirring a couple of times. Keep the heat medium-high and if it looks like the mushrooms haven’t browned well, then increase the heat to high for a minute or two at the end.

Pesto Portobello Pizza

Serves: 4

Prep Time: 10 mins || Cook Time: 20 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients

Pesto

·         ¼ cup chopped raw walnuts

·         1 cup packed basil leaves

·         ¼ cup extra virgin olive oil

·         2 tbsp nutritional yeast

·         2 cloves garlic

·         Juice of ½ lemon

·         ¼ tsp sea salt

·         4 Pesto Portbello Pizza

·         portobello mushroom caps, stems removed

·         3 oz grape tomatoes (about 1/2 cup), halved

·         Pepperoni slices

·         Crushed red pepper flakes (optional)

Instructions

1         Preheat oven to 400 degrees F.

2         Grease a baking tray with avocado oil, and place the mushroom caps on the tray with the stem side up.

3         Heat a dry pan on the stove top over medium high heat.

4        Add chopped walnuts to the pan and toss for 5 minutes until they are browned and toasted.

5         Place toasted walnuts and the rest of the pesto ingredients in a food processor and blend until the pesto is completely combined and creamy.

6        Divide up the pesto among the 4 portobello mushroom caps and pour into each of the caps.

7         Layer with grape tomatoes, pepperoni slices, and crushed red pepper flakes, if using.

8        Bake in the preheated oven for 15-20 minutes.

9        Garnish with extra basil leaves before serving

Spicy Kale Potato Breakfast Hash

Serves: 4

Prep Time: 5 mins || Cook Time: 25 mins

Cooking Type: Stove Top

Course: Breakfast

Spicy Kale Potato Breakfast Hash - a bright, medley of veggies and spices making for a delicious breakfast skillet

Ingredients

·         3 tablespoons olive oil, divided

·         1 large sweet potato, peeled & cut into 1/4 inch cubes

·         1 large russet potato, cut into 1/4 inch cubes

·         1 medium |about 1 cup onion, diced

·         1/2 teaspoon sea salt plus more to taste

·         2 cups | about half a bunch kale, chopped into bite sized pieces

·         1/2 teaspoon cumin

·         1 jalapeño, sliced (red will be spicier than green jalapeños so choose based on your preference)

·         3 stalks spring onions, sliced + more for garnishing

·         1/4 cup | about a small, loose handful, chopped fresh cilantro leaves

·         optional Serve with salsa verde and/or top with eggs

Instructions

1         Heat 2 tablespoons olive oil in a large skillet over a medium low heat.

2         Spread out the potatoes over the bottom of the pan as evenly as possible, cover and let cook about 10 minutes. Make sure to come back and the potatoes ever 3-4 minutes.

3         Add the remaining oil diced onions to the potatoes and sprinkle with about 1/2 teaspoon salt. Sauté about 4-5 minutes until the onions are soft and starting to golden. Add the kale and cumin and stir until the kale starts to wilt.

4        Add the kale, cumin, jalapeño and spring onions and stir. Cook until the added veggies begin to soften and the kale begins to slightly crisp on the edges.

5         Taste and season with more salt as needed. Sprinkle the chopped cilantro over the top along with extra spring onions if you like.

6        Serve along with a salsa verde, hot sauce or enjoy as is!

Calories: 226 Saturated Fat: 1g Sodium: 21mg Carbohydrates: 29g Fiber: 2g Sugar: 3g Protein: 4g

Breakfast Stuffed Sweet Potatoes

Serves: 4

Prep Time: 5 mins ||

Cooking Type: Baking

Baked sweet potatoes stuffed with blueberries, bananas, and cashew butter. This easy paleo 30 Days Whole Food Diet breakfast is perfect for meal prep; make ahead and eat throughout the week!

How to make baked sweet potatoes: poke sweet potatoes with knife in various spots, then place on oven racks. Bake on 400F until soft (about 50 minutes).

Ingredients

·         4 medium baked sweet potatoes

·         4 Tablespoons cashew butter or other nut butter

·         2 cups blueberries

·         1-2 bananas sliced

·         4 tablespoons hemp hearts

·         sea salt flakes to taste

Instructions

1         Slice sweet potatoes in half, drizzle with cashew butter, top with blueberries and sliced bananas.

2         Then sprinkle with hemp hearts (or chia seeds or chopped pecans) and sea salt flakes, then serve.

3         You can bake sweet potatoes ahead of time for meal prep (store in fridge) and serve throughout the week.

Calories 349 Calories from Fat 117, Total Fat 13g 20%, Saturated Fat 2g 10%, Polyunsaturated Fat 5g, Monounsaturated Fat 1g, Sodium 73mg 3%, Potassium 544mg 16%, Total Carbohydrates 49g 16%, Dietary Fiber 9g 36%, Sugars 18g, Protein 11g 22%, Vitamin A 370%, Vitamin C 9%

Sweet Potato Breakfast Boats

Serves: 1

Prep Time: 2 mins || Cook Time: 20 mins

Cooking Type: Stove Top

Course: Breakfast

Switch up your breakfast routine with these sweet, soft, comforting, nutritious sweet potato breakfast boats. So delicious and so easy and quick to prepare!

Ingredients

·         1 medium sweet potato

Toppings:

·         1 teaspoon almond butter)

·         1 banana, sliced

·         3 crunched walnuts

·         1 tsp slivered almonds

·         1 tsp vanilla bean powder

·         1 teaspoon cacao nibs

optional: cinnamon

Instructions

1         Cut the sweet potato lengthwise in half and place (inside down) in a preheated oven on 220 °C / 430 °F for about 20-25 minutes.

2         Place the two halves in a bowl or on a plate.

3         With a fork or spoon make a bit of space in the sweet potato for the banana. Add the banana slices in the middle. Add the toppings as well. I added walnut chunks, peanut butter, vanilla, slivered almonds and cacao nibs.

4        Serve warm.

Thai Sweet Potato Carrot Soup

Serves: 5

Prep Time: 20 mins || Cook Time: 25 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients

THAI SWEET POTATO CARROT SOUP

·         1 tablespoon oil

·         1 cup diced onion

·         1 teaspoon grated garlic

·         2 teaspoons grated fresh ginger

·         2 tablespoons red curry paste

·         2 teaspoons Sambal Oelek.

·         4 cups peeled and diced sweet potatoes

·         2 cups peeled and diced carrots

·         Kosher salt and fresh ground black pepper to taste

·         3 cups low sodium vegetable broth

·         1 cup light coconut milk

·         Lime wedges, chopped cilantro and unsweetened shredded coconut for toppings

CURRY ROASTED CASHEWS

·         1/3 cup raw cashews

·         1/2 teaspoon coconut oil

·         1/4 teaspoon curry powder

·         1/4 teaspoon red curry paste

·         Kosher salt and fresh ground black pepper to taste

Instructions

Curry Roasted Cashews:

1         Preheat oven to 325 degrees F. and line a sheet pan with parchment paper.

2         In a small bowl stir together the coconut oil, curry powder and red curry paste until combined.

3         Add in the cashew and toss until coated. Season with salt and pepper.

4        Dump them onto the prepared sheet pan and roast for 8-12 minutes or until they are golden brown. Keep an eye on them as nuts tend to burn quickly.

Thai Sweet Potato Carrot Soup:

1         Heat the oil in a large pot over medium-high heat. Add in the onion and sauté 3-4 minutes. Add in the garlic, ginger, red curry paste and sriracha (or chile paste) and sauté another 1-2 minutes.

2         Add in the sweet potatoes and carrots and season with salt and pepper. Stir everything together then pour in the vegetable broth.

3         Bring the mixture to a boil then reduce the heat to low and let it simmer for 20-25 minutes or until the vegetables are fork-tender.

4        Turn off the heat and use an immersion stick blender* to purée the soup. Stir in the coconut milk and taste for seasoning.

5         Serve the soup topped with the chopped curry roasted cashews, cilantro, shredded coconut and lime wedges.

NOTES

If you don't have an immersion stick blender, Ladle the soup into a blender. It will probably be a couple of batches, depending on the size of your blender, don't fill the blender more than half way. Leave the lid slightly ajar to allow steam to escape, blend on low and slowly increase the speed until the soup is completely smooth.

Amount Per Serving: Calories: 404 Total Fat: 14g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 0mg Sodium: 639mg Carbohydrates: 67g Fiber: 11g Sugar: 22g Protein: 8g

Quick Grain-Free Hot Cereal

Serves: 2

Prep Time: 3 mins ||

Cooking Type: Baking

Course: Breakfast

Not eating grains but missing your morning oatmeal? Look no further than this Quick Grain-Free Hot Cereal! This super easy porridge is made in just 3 minutes and it's gluten-free, paleo, vegan, and Whole food-friendly. This is a staple Whole food breakfast!

Ingredients

·         ¼ cup finely chopped nuts I used walnuts + pecans

·         ¼ cup flaked unsweetened coconut roughly chopped

·         2 tablespoons flax seed meal

·         2 tablespoons coconut flour

·         1 tablespoon chia seeds

·         ½ teaspoon cinnamon

·         ½ teaspoon vanilla bean powder

·         ⅛ teaspoon kosher salt

·         1 cup non-dairy milk of choice

·         1-2 tablespoons date paste to taste

Instructions

1.        In a small bowl, mix together the chopped nuts, flaked unsweetened coconut, flax seed meal, coconut flour, chia seeds, cinnamon, vanilla bean powder, and salt.

2.       Heat the non-dairy milk until steaming, and then pour over the dry ingredients and stir until completely combined - it will thicken as your stir.

3.       Add toppings as desired, and enjoy!

Recipe Notes

To prep ahead of time, you can stir together all of the dry ingredients and store in a small jar or container. Just add hot non-dairy milk when you're ready to eat.

Calories 294 Calories from Fat 189, Fat 21g32%, Saturated Fat 8g50% Sodium 331mg14%, Potassium 294mg8%, Carbohydrates 22g7%, Fiber 9g38%, Sugar 7g8%, Protein 7g14%, Calcium 212mg21%, Iron 2.5mg14%

Sweet Potato Breakfast Bowl

Serves: 1

Prep Time: 5 mins ||

Course: Breakfast

Ingredients

·         1 baked and mashed sweet potato (no skin)

·         1 tbs refined coconut oil

·         1 tbs canned coconut milk

Instructions

Combine the first 3 ingredients in a bowl. Top the sweet potato bowl with the following ingredients or any compliant ingredients of your choice:

·         1/4 cup blueberries

·         1 tbs chia seeds

·         1 small open palm full of pistachios

Spaghetti Squash with Vegan Fire Roasted Tomato Cream Sauce

Serves: 2-3

Prep Time: 15 mins || Cook Time: 35 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients

For the spaghetti squash:

·         1 medium spaghetti squash

·         2 tsp extra virgin olive oil

·         2 tsp minced garlic

·         salt

·         freshly ground pepper

For the tomato sauce:

·         1/2 cup raw cashews, soaked

·         1–15 oz can diced fire roasted tomatoes

·         1/4 cup basil leaves, chopped

·         2 tbsp water

·         1/2 tsp salt

·         red pepper flakes, optional

Instructions

1         Place cashews in a bowl and cover with water. Allow them to soak for at least 2 hours or overnight. (I bring water to a boil in a tea kettle, cover the cashews with the hot water, and let them soak for 30 minutes when I’m in a hurry.)

2         Preheat oven to 375F. Slice spaghetti squash in half. Scoop out seeds and stringy flesh with a spoon. Rub a teaspoon of olive oil over each half (inside, not outside). Rub with garlic and sprinkle with salt and pepper.

3         Place face down on a baking sheet and bake for 35 minutes.

4        Meanwhile, place the sauce ingredients in a blender and blend until completely smooth and creamy. Set aside.

5         Use a fork to shred the spaghetti squash into strands. Heat a pan over medium heat. Place squash in a pan and cover with sauce (I used about 2/3 of the sauce and saved the rest). Toss to combine until warmed through.

6        Top with fresh basil and red pepper flakes prior to serving.

Easy Vegan Butter

Serves: 1

Prep Time: 5 mins || Cook Time: 5 mins

Cooking Type: Stove Top

Course: Breakfast

If you love butter but hate the ingredients in store bought dairy free versions, then this recipe is the answer to your prayers. It's dreamily smooth, rich & creamy & can be whipped up in minutes. It is also palm oil & emulsifier free & can be used in any way you would use real butter!

Ingredients

·         ½ cup / 8 tablespoons almond flour/meal if you make your own in a food processor make sure there is no skin on the almonds as otherwise you'll end up with little brown bits through your butter

·         ½ cup + 2 tablespoons / 150 mls any mildly flavoured unsweetened non-dairy milk but NOT soy, and not canned coconut milk, see recipe notes for suggestions

·         2 teaspoons nutritional yeast

·         1 teaspoon salt

·         1 teaspoon apple cider vinegar

·         ¼ cup/ 60 ml / 4 tablespoons olive oil standard or extra virgin. Only use extra virgin if you don't mind a slight taste of olive oil in the finished butter

·         1 cup / 240 mls melted & room temperature refined coconut oil it must be refined NOT unrefined

·         1 pinch ground turmeric optional but helps make color a little more yellow

Instructions

1         Place ground almonds, milk, salt, nutritional yeast & vinegar into a blender and blend until smooth.

2         Don't let the blender get too warm while it's blending or the butter can split a bit. If your blender does run a little warm, then blend in short bursts and give it a break for a minute or two in between. I used the smoothie setting on mine. It needs to be completely smooth with no grainy bits.

3         Pour in the refined coconut oil and olive oil then blend on full speed until velvety smooth and light and airy. It took about 1 minute in my Blendtec . If you have a less powerful blender just keep going for longer.

4        Pour into a container, cover and refrigerate. A glass jar with a lid is perfect. The time it takes to set will depend on how deep your container is. You are looking at least a couple of hours although you can hurry it up by placing it in the freezer for a little while.

Notes

I like to use cashew milk for making this butter. It is creamy and rich without having an overpowering flavor so works really well for optimum buttery flavor. Although I love soy milk, there is a chance it will curdle in this recipe which is why I recommend not using it.

Serving: 5g / 1 teaspoon | Calories: 30kcal | Carbohydrates: 0.2g | Protein: 0.2g | Fat: 3.2g | Sodium: 26.3mg | Fiber: 0.1g

Healthy 3 Ingredient Baked Sweet Potato Zucchini Tots

Healthy 3 Ingredient Baked Sweet Potato Zucchini Tots (Paleo, Vegan, Gluten Free) which are crispy and made completely oil-free! The perfect snack or veggie-packed side dish which is also grain free, low carb, kid friendly and dairy free!

Serves: 3

Prep Time: 5 mins || Cook Time: 25 mins

Cooking Type: Stove Top

Course: Breakfast

Ingredients

·         2 medium sweet potatoes

·         1 1/2 cups shredded zucchini approximately 2 large zucchini

·         1/2 tsp sea salt

·         1/2 tsp pepper

·         1/2 cup almond flour

Instructions

1         Preheat the oven to 400 Fahrenheit and line a large baking tray with parchment paper.

2         Bake the sweet potatoes either in the microwave or oven. Once they are cool enough to handle, peel them. In a mixing bowl, mash the sweet potatoes with a fork.

3         Shred the zucchini. Use a dishtowel or nut milk bag to squeeze out any extra liquid. Add the zucchini to the sweet potato along with the salt and pepper. Mix until well combined.

4        Break off small pieces of this mixture and roll/shape them into tater tots. One by one, toss the tater tots in the almond flour to lightly coat them on all sides. Arrange on a baking tray lined with parchment paper.

5         Bake for 20 minutes at 400F. Flip. Bake for an additional 15-20 minutes or until golden brown.

Optionally: turn the oven up to broil for 2-3 minutes for additional browning and crispy outside texture. Watch them VERY carefully to avoid burning.

Cool briefly, then enjoy with your favorite dipping sauce!

Calories: 75kcal

Sweet Potato Unstuffing

Serves: 8

Prep Time: 20 mins || Cook Time: 60 mins

Cooking Type: Stove Top

Course: Breakfast

Sweet Potato Unstuffing makes for a crowd-pleasing Thanksgiving side-dish or a tasty addition to your weeknight menu.

It has the flavors of stuffing but without the bread. It’s loaded with a variety of veggies with the addition of dried cherries, apples, pecans, and fresh herbs. The ingredients come together to create quite a delicious and healthy stuffing side-dish.

Ingredients

·         1 sweet potato, peeled and cubed (1 ½–2 cups, ¼–½ inch cubes)

·         1 1/2 cups halved or quartered Brussels sprouts

·         2 medium carrots, chopped (3/4–1 cup)

·         2 celery ribs, chopped (3/4–1 cup)

·         8 oz. mushrooms, sliced

·         ½ medium yellow onion, chopped

·         2 cloves garlic, minced

·         1 medium apple, cored and diced

·         1 tsp. fresh thyme (½ tsp. dried)

·         1 tsp. fresh rosemary or sage (½ tsp. dried)

·         ½ tsp. chili powder

·         ¾ tsp. sea salt

·         3 Tbsp. avocado oil or oil of choice

·         ½ cup dried cherries or cranberries, unsweetened if possible

·         ⅓ cup pecans, chopped

Instructions

1         Preheat oven to 375 degrees.

2         Combine all of the ingredients (except for dried cherries and pecans) in a large bowl. Toss with oil

3         Transfer to a baking dish and cover with foil.

4        Bake for 30 minutes. Remove foil, add the dried cherries and pecans, toss and then bake for an additional 10-20 minutes longer or until sweet potatoes are cooked through.

5         Remove from oven and serve.

NOTES

Prep Ahead Tip: Chop all of the ingredients the day before serving. You may also bake this dish ahead of time (before it’s ready to be served) and keep warm in a slow cooker set on low.

Serving Size: 1/8th Of Recipe, Calories: 144, Sugar: 9 g, Sodium: 260mg, Fat: 7g, Carbohydrates: 21g, Fiber: 4g, Protein: 3g

Caramelized Sweet Potato Apple Hash Browns

Serves: 2-4

Prep Time: 10 mins || Cook Time: 15 mins

Cooking Type: Stove Top

Course: Breakfast

Caramelized Sweet Potato Hash Browns using Japanese sweet potatoes, pink lady apples,for a delicious and healthy sweet/savory combo for breakfast or anytime! Gluten free, grain free, dairy free, soy free, refined sugar free.

Ingredients

·         1 very large sweet potato* or 2 medium ones, peeled and diced - about 2 cups diced

·         1 large pink lady or granny smith apple diced (peeling optional)

·         2 tbsp + 2 tsp coconut oil - separated

·         1/2 tsp fine grain sea salt

·         1/4-1/2 tsp ground cinnamon

Instructions

1         Heat a large, seasoned cast iron pan (or any heavy skillet that won't stick) over medium heat

2         Once the pan is heated, add the diced sweet potatoes and sprinkle evenly with the sea salt and stir/toss to coat the potatoes cooking fat and salt.

3         Cover the pan, using any cover that is large enough, for about 2 minutes. Uncover and stir, lower the heat a bit if the potatoes are starting to brown too much. Recover and cook for another 2-4 minutes until the potatoes are soft.

4        Uncover the pan and continue to cook, stirring, until the potatoes are light brown all over.

5         Add the diced apples and stir to combine. If adding the coconut sugar*, do this now.

6        Cook over medium heat, stirring occasionally, for another 5 minutes or until the apples and potatoes are brown. Adjust the heat of your stovetop as necessary to avoid burning.

7         Once apples and potatoes are toasty, remove from heat and stir in the cinnamon. Let cool a bit and then serve warm. Enjoy!

Vegan Chilli Con Carne

Serves: 1

Prep Time: 2 mins || Cook Time: 20 mins

Cooking Type: Stove Top

Course: Breakfast

I absolutely adore Chili Con Carne, this version ticks all the boxes – it’s Gluten Free, Dairy Free, Vegan, Paleo & Whole food Approved! And above all unbelievably scrumptious!

Ingredients

·         1 cup walnuts

·         1 tsp ground cumin

·         1 tsp chili flakes

·         1 tsp hot chili powder

·         Large red onion, finely chopped

·         1/2 aubergine, cut into chunks

·         2 cloves of garlic, minced

·         1 can of tinned tomatoes

·         1 can tomato puree

·         1/2 cup of vegetable stock

·         Coconut oil

·         1/2 head of cauliflower

Instructions

1         Add the walnuts and herbs to a food processor. Blend for approximately 30 seconds until the nuts are well chopped.

2         Add the spices and blend again until combined.

3         Heat a large pan with some coconut oil and sauté the onion until it starts to become translucent.

4        Add the aubergine and continue to sauté until softened.

5         Add the tomatoes, puree, stock and garlic to the pan and heat for 2-3 minutes until it comes to a gentle boil.

6        Transfer all of the ingredients to a large pot, stir in the nut mixture, bring the mixture to the boil, reduce the heat and simmer for 5-10 minutes, until the aubergine is nicely softened.

7         In the meantime, prepare the cauliflower by boiling for 5-6 minutes until tender, strain off the water and add to a food processor and blend until “riced”.

8        Serve with a basil garnish and enjoy!

Kale and Pomegranate Salad

Serves: 3

Prep Time: 10 mins

Cooking Type: Blending

Course: Breakfast

I am in love with this kale and pomegranate salad is so deliciously sweet and tangy you would never guess that you are chewing on a big mouthful of kale.

It’s bursting with antioxidants – exactly what your body needs at this time of the year. This recipe is Gluten Free, Paleo & Whole food Approved.

Ingredients

·         250g Kale

·         1 pomegranate

·         3 tbsp balsamic vinegar

·         3 tbsp olive oil

·         Large handful of flaked almonds

Instructions

1         Start off by de-seeding your pomegranate.

2         Place 1/2 a cup of the seeds in a jar with the balsamic and olive oil.

3         Blend with a handheld blender until smooth.

4        Wash the kale and remove any of the large stalks from the leaves before giving it a rough chop.

5         Toss the kale in the dressing.

6        Toast the almonds until golden in a dry pan.

7         Sprinkle the almonds and the remaining pomegranate seeds over the kale, serve and enjoy!

The Ultimate Vegan Veggie Bowl

Serves: 1

Prep Time: 2 mins || Cook Time: 20 mins

Cooking Type: Stove Top

Course: Breakfast

The Ultimate Vegan Veggie Bowl. This dish is stunning! The perfect Meat free Monday Meal! Don’t be put off by the long list of ingredients it’s super simple to put together and totally delicious!

I absolutely love cauliflower, but you may be shocked to find out that I actually never liked cauliflower rice – until I tried it baked like this!! Needless to say I am now obsessed with it and had to share the recipe with you!! It’s too good!!

This recipe is Gluten Free, Dairy Free, Vegan, Paleo & Whole 30 Approved.

Instructions

·         1 head of cauliflower

·         1 tsp ground cumin

·         1/2 tsp chili powder

·         1/2 tsp cayenne pepper

·         Sprinkle of coarse salt

·         tbsp olive oil

·         1/2 red onion, finely chopped

·         1/2 beef tomato, finely chopped

·         1/2 jalapeño, finely chopped

·         Cracked black pepper

Guac ingredients:

·         2 avocados

·         1/2 red onion, finely chopped

·         1/2 jalapeño, finely chopped

·         1/2 beef tomato, finely chopped

·         2 cloves of garlic, minced

·         Handful of fresh coriander, finely chopped plus extra to serve

·         Juice of 1/2 lime

·         1 large white onion, cut into strips

·         2 peppers, cut into strips

·         1 tbsp of your chosen oil

·         1 Lime wedges to serve

Instructions

1         Preheat your oven to 220°c/428°F.

2         Taking the whole cauliflower, chop it into small rice like pieces.

3         In a large bowl combine the olive oil, cayenne pepper, cumin, salt and chili powder.

4        Add in the cauliflower and mix until nicely coated.

5         Lay the cauliflower out on a baking tray and place in the oven for 25-30 minutes until golden, cooked through and slightly crispy.

6        While the cauliflower is in the oven heat a large pan with some olive oil and add the white onion, cook for 3-4 minutes before adding in the peppers. Reduce the heat and allow to cook away slowly until you are ready to serve.

7         In a small bowl mash the avocados and mix in the rest of the guac ingredients, set aside until you are ready to serve.

8        Once the cauliflower is cooked to your liking remove from the oven and place in a large bowl.

9        Mix together the remaining red onion, jalapeño and tomato with a sprinkle of black pepper.

10     Toss the red onion and tomato through the cauliflower and you are ready to serve!

11       Plate up your rice with a big dollop of guac, the sautéed peppers and onions, some lime wedges and enjoy!

Super Healthy Veggie Burgers

Serves: 6

Prep Time: 2 mins || Cook Time: 20 mins

Cooking Type: Stove Top

Course: Breakfast

Unlike most store-bought "veggie burgers," these super healthy homemade patties are, believe it or not, made with vegetables! They are also free of grains, beans, and soy.

Ingredients

·         teaspoons extra-virgin olive oil

·         ½ medium head cauliflower, cored and chopped small (about 3 cups chopped)

·         ½ medium yellow onion, chopped small (about ¾ cup chopped)

·         1 medium celery stalk, peeled and chopped

·         1 medium carrot, peeled and chopped

·         1 medium sweet potato, peeled and shredded (about 1-1/2 cups shredded)

·         2 garlic cloves, peeled and chopped

·         ½ cup (packed) blanched almond flour, or any ½ cup (packed) any ground nut/seed

·         2 tablespoons ground flaxseed

·         1 teaspoon ground cumin

·         ½ teaspoon poultry seasoning

·         ½ teaspoon sea salt

·         ¼ teaspoon black pepper

·         Whisk together 1 tablespoon ground flaxseed or ground chia seeds with 3 tablespoons HOT water. Set aside for 10 minutes to form a gel.

Instructions

1         Heat the olive oil in a skillet over medium heat. Add the cauliflower, onion, celery, and carrot. Cook, stirring occasionally, for about 5 minutes.

2         Add the grated sweet potato and garlic. Cook, stirring occasionally, for 4-5 minutes. Remove from heat.

3         Transfer the vegetables to a food processor fitted with the steel blade and allow to cool for 10-15 minutes.

4        Add the almond flour, flaxseed, cumin, poultry seasoning, salt, and pepper to the vegetables. Pulse just to combine. (You still want the vegetables to have some texture, so don't completely turn them into paste.) Add the Flaxseedand pulse just to combine.

5         Use your hands to form the mixture into 6 "burger" patties. The mixture will be somewhat wet, so don't be alarmed if it seems really moist. Place the patties on a parchment-lined baking sheet. Refrigerate or freeze while you preheat the oven to 400ºF.

6        When the oven is preheated, place the pan in the oven and bake the burgers for 10 minutes. Carefully flip them over and continue baking for another 15 minutes. Let the burgers rest for at least 5 minutes before serving.

7         Serve with your desired toppings.

Nut Free Snickers Pie

Serves: 3

Prep Time: 30 mins ||

Cooking Type: Blending and Freezing

Course: Breakfast

Ingredients

CHOCOLATE CRUST

·         1 1/2 cups dates 30 deglet noor

·         1 1/2 cup raw sunflower seeds

·         5 tablespoons cacao powder

·         1/2 teaspoon salt

·         2-4 tablespoons water as needed

CARAMEL

·         1 1/4 cup dates about 25 deglect noor

·         1/4 cup No Sugar Added SunButter

·         2 teaspoons vanilla bean powder

·         1 tablespoon coconut oil

·         1 tablespoon water if needed

SUNBUTTER MOUSSE

·         1 13.5 oz can coconut cream

·         3/4 cup No Sugar Added SunButter

CHOCOLATE DRIZZLE

·         1/4 cup dairy free chocolate chips

·         2 tablespoons No Sugar Added SunButter

Instructions

1.        Line a deep dish pie plate with parchment paper. This is necessary as the crust can be sticky. Set aside.

2.       In a food processor or high powdered blender, combine the dates, sunflower seeds, cacao powder and salt. Blend until combined. Mixture will be powdery. Add 2 tablespoons of water and blend again.

3.       Add 1-2 more tablespoons of water if needed. You want the mixture to be blended together, but also hold together and not be too sticky. Press this mixture evenly into the pie plate going up the edges as well. Place in the freezer. (I washed the food processor after this step, but it's up to you if you want to.)

4.       (If needed, you can soak the dates in hot water for 5 minutes before making this layer. Use filtered water heated up and then drain it when finished) Add the dates, SunButter, vanilla to the food processor. Blend until smooth, scrapping down the edges as needed. Add a tablespoon of water if needed. Remove the pie crust from the freezer and spread the caramel over the crust, covering the bottom evenly.

5.       Place back in the freezer. (Again, I washed the food processor here, but you don't have to)

6.       Combine the coconut cream, SunButter and in the food processor and blend until smooth. Scrape down edges as needed. Remove the pie from the freezer and pour this mixture on top, spreading evenly. Place back in the freezer to set.

7.       For the drizzle- combine the chocolate chips and SunButter together in a microwave safe bowl. Melt until smooth- 30 to 60 seconds. Drizzle over top and place back in the freezer.

8.      Store in the freezer for a firmer pie or fridge for a softer pie. If frozen, let thaw 10-15 minutes before serving.

Raspberry Crumb Bars

Serves: 3

Prep Time: 30 mins || Cooking Time: 15

Cooking Type: Baking

Course: Breakfast

Ingredients

SHORTBREAD

·         3/4 cup coconut flour

·         1/2 cup No Sugar Added SunButter

·         1 teaspoon vanilla bean powder

RASPBERRY FILLING

·         2 cups raspberries, fresh or frozen

·         1 tablespoon arrowroot powder

·         1/8 teaspoon salt

CRUMB TOPPING

·         The remaining 1/4 of the shortbread dough

·         3 tablespoons chopped sunflower seeds

Instructions

1.        Preheat oven to 350° and line an 8x8 (or 9x9) pan with parchment paper. Set aside.

2.       Make the shortbread. In a large bowl, combine the coconut flour, SunButter, and vanilla. Mix well until everything is combined and no dry spots remain. Press 3/4 of the mixture into the bottom and bake for 10-12 minutes, until the edges are lightly brown.

3.       While the crust is baking, make the raspberry filling. Add raspberries, arrowroot and salt to a small saucepan and cook over medium heat until thick- about 7 minutes. Stir regularly and help break up the chunks. Pour into a bowl and place in the fridge until needed.

4.       Make the crumb topping: combine the remaining shortbread mixture with the chopped sunflower seeds and mix well, until crumbly.

5.       Once the crust is done baking, remove from the oven and let cool 5 minutes. Spread raspberry mixture evenly over the crust. Sprinkle the crumb topping on top of the raspberry layer and press in lightly. Bake 20 minutes.

6.       These are best stored in the fridge.

2 Ingredient Fruit Popsicles

Serves: 3

Prep Time: 10 mins ||

Cooking Type: Blending and Freezing

Course: Dessert

Ingredients

·         4 1/2 cups fruit of choice, berries or canteloupe

·         1 13.5oz can full fat coconut milk

Instructions

1.        Combine the berries and coconut milk together and blend until smooth. You can blend it and leave some fruit chunks if that's what you like.

2.       Scoop into popsicle molds, place sticks in and place in the freezer overnight, until frozen. Run under warm water if needed to remove the popsicle.

3.       Makes about 10 popsicles, depending on the size of your popsicle mold.

Tomato Cucumber Salad

Serves: 5

Prep Time: 30 mins ||

Cooking Type: Blending and Freezing

Course: Breakfast

Ingredients

·         3 cups diced cucumbers (6 small)

·         3 cups halved cherry tomatoes (1.5 pints)

·         1/4 cup chopped green onion

·         2 tablespoons garlic oil

·         2 tablespoons olive oil

·         1 tablespoon coconut vinegar (or apple cider vinegar)

·         1/2 teaspoon salt

·         2 teaspoons Italian seasoning*

Instructions

1.        Place the cucumbers and tomatoes in a large bowl. Add in the green onion, oils, vinegar, salt, and Italian seasoning. Mix well.

2.       Refrigerate for at least an hour before serving.

Paleo Whole food “Hummus”

Serves: 3

Prep Time: 30 mins ||

Cooking Type: Blending and Freezing

Course: Breakfast

Ingredients

·         2 large zucchini or 3 medium or 5 small

·         1 tablespoon coconut oil, melted

·         1 teaspoon salt

·         1/2 teaspoon pepper

·         1/2 cup tahini

·         3-4 cloves of garlic

·         2 tablespoons lemon juice

Instructions

1.        Preheat oven to 400° and line a sheet tray with parchment paper. Cut zucchini into small pieces and place on tray.

2.       Drizzle with coconut oil and sprinkle with salt and pepper. Bake for 20 min and let cool for 10 min.

3.       Place zucchini in a food processor or blender and add in the tahini, garlic, and lemon juice and process until completely smooth. Add in the roasted red pepper and blend again.

4.       Chill for a couple hours for best flavor. Serve with veggies. Store in fridge for up to a week

3 Ingredient Vegan Chocolate Turtles

Serves: 12

Prep Time: 10 min || Cook Time: 4 hrs.

Cooking Type: Slow Cooker

This no bake recipe is super simple, has 3 ingredients, and is made with limited refined sugars making it a much healthier way to enjoy our ultimate Christmas favorite, Nestlé Turtles.

Ingredients

·         6 medjool dates, cut in half lengthwise with pit removed

·         ¾ cup dairy-free chocolate chips, melted (check for whole 30 Complaint)

·         48 raw pecan halves

Instructions

1.        Cut medjool dates in half lengthwise and remove pits.

2.       Shape each piece into a circle with your fingers. The dates should be squishy enough that this will be really, really easy to do.

3.       Lay the date circles on a parchment paper lined baking sheet, sticky side up.

4.       Press 4 pecan halves into the center of the date circles, fanning them out to look like a flower.

5.       Melt chocolate chips in a double boiler or saucepan with a bowl over top.

6.       Spoon ½ teaspoon of melted chocolate into the middle of the fan of pecans. Flip the turtle over and press down gently so that the chocolate touches the parchment paper.

7.       Repeat with remaining date circles and place in the freezer for 5 minutes to harden. You can keep the chocolate warm my placing back in the hot water bath.

8.      Drop each turtle into the melted chocolate and move around until it's back is covered. Remove from the bowl and place back on baking sheet. Repeat with remaining and let cool in the freezer for 10 minutes for the chocolate to harden.

Nutrition Information Per Serving

Calories:169, Calories from Fat: 81.9, Total Fat: 9.1 g, Saturated Fat: 2.7 g, Cholesterol: 2 mg, Sodium: 8 mg, Carbs: 21.9 g, Dietary Fiber: 2.2 g Net Carbs: 19.7 g Sugars: 19.2 g Protein: 2.1 g

Sweet Potato Breakfast Boats

Serves: 1

Prep Time: 2 mins || Cook Time: 20 mins

Cooking Type: Baking

Course: Breakfast

Switch up your breakfast routine with these sweet, soft, comforting, nutritious sweet potato breakfast boats. So delicious and so easy and quick to prepare!

Ingredients

·         1 medium sweet potato

Toppings:

·         1 teaspoon almond butter

·         1 banana, sliced

·         3 crunched walnuts

·         1 tsp slivered almonds

·         1 tsp vanilla bean powder

·         1 teaspoon cacao nibs

optional: cinnamon

Instructions

1.        Cut the sweet potato lengthwise in half and place (inside down) in a preheated oven on 220 °C / 430 °F for about 20-25 minutes.

2.       Place the two halves in a bowl or on a plate.

3.       With a fork or spoon make a bit of space in the sweet potato for the banana. Add the banana slices in the middle. Add the toppings as well. I added walnut chunks, almond butter, vanilla, slivered almonds and cacao nibs.

4.       Serve warm.

MAIN DISH

Best Easy Paleo Cauliflower Chili

Serves: 4

Prep Time: 5 mins || Cook Time: 10 mins

Cooking Type: Stove Top

Course: Main dish

Paleo and Whole food chili made with cauliflower. Full of flavor, healthy, and satisfying. The kind of home-cooked meal that makes you all comfy inside. Recipe can be made ahead and frozen.

Ingredients

·         1 cauliflower head minced

·         2 tablespoons olive oil

·         3 tablespoons ground cumin

·         3 tablespoons dried oregano or Italian herbs

·         2-3 tablespoons chili powder more or less for spicy

·         1 small red bell pepper diced

·         1 small yellow bell pepper diced

·         4 medium garlic cloves minced

·         28 oz diced tomatos

·         6 oz tomato paste

·         2 tablespoons coconut aminos

·         1/2 cup chopped cilantro for topping

·         1 teaspoon sea salt

Instructions

1         In a large soup pot sauté, the minced cauliflower with seasonings until slightly softened, but not mushy.

2         You can buy pre minced cauliflower or make it by pulsing chunks of cauliflower in a food processor.

3         Add rest of ingredients (except cilantro) and cook until soup reaches desired consistency (about 8-10 minutes). Serve with fresh chopped cilantro.

Calories 220 Calories from Fat 90, Total Fat 10g 15%, Saturated Fat 2g 10%, Polyunsaturated Fat 2g, Monounsaturated Fat 5g, Sodium 924mg 39%, Potassium 1114mg 32%, Total, Carbohydrates 33g 11%, Dietary Fiber 16g 64%, Sugars 12g, Protein 7g 14%, Vitamin A 135%, Vitamin C 340%, Calcium 28%, Iron 73%

Spicy Cauliflower Rice Plantain Slaw Bowls

Serves: 4

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Stove Top

Course: Main Dish

Spicy cauliflower rice plantain slaw bowls made with crispy French fry-like fried plantains, spicy buffalo cauliflower rice, and cilantro lime slaw. A fresh, zesty meal that's Whole food and paleo friendly.

Ingredients

Plantains

·         2 ripe plantains

·         2 tablespoons coconut oil

·         sea salt flakes to taste

Cauliflower

·         4 cups cauliflower rice

·         2 tablespoons Frank's Hot sauce

·         2 tablespoons lemon juice

·         2 tablespoons full fat canned coconut milk

·         2 tablespoons olive oil

Sauce

·         1/4 cup full fat canned coconut milk

·         1/4 cup olive oil

·         1/2 cup fresh cilantro leaves

·         1/4 cup lime juice about 2 limes

·         1/2 teaspoon sea salt

·         2-3 medium cloves garlic

Slaw

·         4 cups cabbage slaw mix

·         1 large avocado sliced

·         fresh cilantro leaves to taste

Instructions

1         Heat a cast iron skillet over medium heat on the stove and melt coconut oil in it to fry the plantains. Slice plantains into 1" rounds and place in the skillet. Fry plantains on each side until golden, then transfer to a plate lined with a paper napkin and sprinkle with salt flakes to taste.

2         In the same skillet add ingredients for the cauliflower, cover skillet with a lid, and cook until cauliflower is soft (or to taste- about 5 minutes).

3         In a blender or food processor blend all ingredients for the sauce until smooth.

4        Assemble bowls by adding cauliflower rice, slaw, plantains, and top with avocado slices, cilantro leaves, and sauce.

Calories 567 Calories from Fat 360, Total Fat 40g 62%, Saturated Fat 14g 70%, Polyunsaturated Fat 3g, Monounsaturated Fat 20g, Sodium 645mg 27%, Potassium 1421mg 41%, Total Carbohydrates 53g 18%, Dietary Fiber 13g 52%, Sugars 24g, Protein 7g 14%, Vitamin A 34%, Vitamin C 225%, Calcium 13%, Iron 14%

Roasted Winter Veggie Power Bowl

Serves: 3-4

Prep Time: 10 mins || Cook Time: 40 mins

Cooking Type: Stove Top

Course: Main Dish

An easy Roasted Winter Veggie Power Bowl loaded with seasonal produce, healthy fats, carbs, and fiber & topped with a simple tahini dressing. This bowl is gluten free, vegan, paleo, and also customizable to your liking!

Ingredients

·         Power Bowl

·         2 large parsnips, peeled and cubed (1 1/4 cups)

·         2 1/2 cups cubed butternut squash

·         1 tablespoon avocado oil or coconut oil

·         1 teaspoon garlic powder

·         1 large beet, peeled and cubed (2 cups)

·         1 teaspoon avocado oil or coconut oil

·         1/2 teaspoon cumin

·         salt and pepper, to taste

·         4 cups packed kale, roughly chopped

·         1 teaspoon avocado oil or olive oil

·         pinch of salt

·         1/3 cup walnuts

·         1/3 cup dried cranberries

·         1 small avocado, sliced

Dressing

·         1 tablespoon tahini

·         1 tablespoon coconut aminos

·         1 tablespoon lemon juice

·         1 teaspoon apple cider vinegar

·         1/4 teaspoon ground ginger

·         1/4 teaspoon garlic powder

·         1/2 teaspoon red pepper flakes

·         salt and pepper, to taste

·         water, for thinning optional

Instructions

1         Preheat oven to 375 degrees Fahrenheit. Line 1-2 large baking sheets with parchment paper.

2         Roast the veggies. In a medium bowl mix together parsnips, butternut squash, 1 tablespoon avocado oil, garlic powder, and salt and pepper. Place on baking sheet making sure veggies are spread out evenly.

3         In the same bowl add beets, 1 teaspoon avocado oil, cumin, and salt and pepper and mix to combine. Place on same baking sheet or another one if more room is needed. Roast for 35-40 minutes until soft.

4        While the vegetables roast, place kale in a bowl and massage with 1 teaspoon avocado oil and a pinch of salt until leaves become tender and soft.

5         Make the dressing. Mix all ingredients into a bowl and whisk to combine. Add a little water if you want a thinner consistency.

6        When veggies are done assemble the bowls. Divide kale, veggies, walnuts, cranberries, and avocado between 3-4 bowls. Top with dressing and enjoy!

Vegan Cauliflower Potato Soup Recipe

Serves: 2

Prep Time: 15 mins || Cook Time: 45 mins

Cooking Type: Instant Pot

Course: Main dish

Yummy vegan soup made in the Instant Pot Pressure Cooker - you'll fall in love with this Cauliflower

Ingredients

·         3 Potatoes peeled

·         2 Cauliflower

·         13.5 oz Coconut Milk

·         32 oz Vegetable Broth

·         1 Tablespoon Salt

Instructions

1.        Start by slicing up 2 head of cauliflower. Remove the green leaves and keep the white stems.

2.       Separate the two heads of cauliflower so that one will go into the instant pot and the other will roast in the oven. All the stems can go into the instant pot with the vegetable broth.

3.       Next, peel the three potatoes and slice them into 1-inch pieces. This helps them cook quicker.

4.       Add one chopped up head of cauliflower with the stems (no leaves) into the Instant Pot along with the peeled potatoes.

5.       Add a full container of the vegetable broth - 32 ounces into the Instant Pot.

6.       Sprinkle about one tablespoon of sea salt on top.

7.       Put the lid on the instant pot and press the soup button and time for 35 minutes at high pressure.

8.      Set the pressure valve so that it’s close and the veggies will be pressure cooked.

9.       Roast the remainder of the cauliflower in the broiler at 500 degrees F for 20 minutes. It is ready when the cauliflower to be a little burnt on top. Feel free to spray a little olive oil over the cauliflower before roasting. Move the oven shelf to the middle so that the cauliflower would roast slowly while the instant pot cauliflower potato soup cooks.

10.   Remove the cauliflower from the oven and cover with foil to keep it hot.

11.     When the instant pot beeps showing that the pressure cooking is complete, you can quick release the steam. Make sure to be safe and keep kids and hands away from the vent.

12.    Once the instant pot is done venting, shut it off and let cool for a couple of minutes so that it’s not scorching hot.

13.    Using an immersion blender, blend everything in the instant pot so that it’s smooth.

14.    Then, add the can of full-fat coconut milk and blend until fully mixed.

15.    Serve the cauliflower soup hot and add in the roasted cauliflower.

Calories: 364kcal | Carbohydrates: 39g | Protein: 11g | Fat: 21g | Saturated Fat: 18g | Cholesterol: 0mg | Sodium: 2765mg | Potassium: 1729mg | Fiber: 9g | Sugar: 7g | Vitamin A: 9.7% | Vitamin C: 191.2% | Calcium: 12.8% | Iron: 53%

The Crazy Potato

Serves: 6

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Instant Pot

Course: Main dish

Ingredients

·         3 pounds organic yukon gold potatoes

·         1 3/4 cup unsweetened almond milk, room temperature (I use Malk)

·         1/2 cup Coconut oil

·         1 1/2 teaspoons salt divided

·         1/4 cup chopped chives

·         1 tablespoon garlic oil or powder if not low FODMAP

Instructions

1.        Wash and cut potatoes into fourths. Place in a large pot and cover with cold water and 1/2 teaspoon salt. Turn the heat to medium high and stir occasionally until the water boils. This should take 8-10 minutes.

2.       Cover, turn heat to low and cook 10-15 minutes, until a fork can easily go through a potato.

3.       Turn off heat, drain potatoes and add them back to the hot pot. Add in almond milk and remaining salt. Mash with a potato masher until smooth.

4.       Add in chives and garlic oil, stir and serve.

NOTES:

To make in the Instant Pot. Place potatoes in the bottom, cover with 1 cup water, cook on high for 14 minutes. Hit the "cancel" button, release the pressure and drain. Add back to the pot, add almond milk, and salt and mash. Stir in chives and garlic oil.

Roasted vegetable bowls with green tahini

Serves: 6

Prep Time: 15 mins || Cook Time: 30 mins

Cooking Type: Roasting

Course: Main Dish

Roasted Vegetable Bowls! Crispy tender roasted veggies, buttery avocado, all together in a bowl with a drizzle of green tahini sauce.

Ingredients

Roasted Vegetables

·         8 large carrots, peeled and chopped

·         3 golden potatoes, chopped

·         1 head of broccoli, cut into florets

·         1 head of cauliflower, cut into florets

·         olive oil and salt

Green Tahini

·         1/2 cup olive oil (mild tasting)

·         1/2 cup water

·         1/4 cup tahini

·         a big bunch of cilantro and/or parsley

·         1 clove garlic

·         squeeze of half a lemon (about 2 tablespoons)

·         1/2 teaspoon salt (more to taste – I like 3/4 teaspoon)

Instructions

Roasted Vegetables:

1.        Preheat the oven to 425 degrees.

2.       Arrange your vegetables onto a few baking sheets lined with parchment (I keep each vegetable in its own little section).

3.       Toss with olive oil and salt. Roast for 25-30 minutes.

Sauce:

1.        While the veggies are roasting, blitz up your sauce in the food processor or blender.

Finish:

2.       Voila! Portion and save for the week! Serve with avocado or anything else that would make your lunch life amazing.

NOTES

Roasting Time:

1         For similar timing and doneness, I recommend putting broccoli and cauliflower together on one baking sheet, and carrots and potatoes together on another.

2         I like to roast the vegetables for a little longer (more like 30-40 minutes total) to really get them browned. Not necessary, just my preference.

3         The benefit of putting the broccoli and cauliflower together, and potatoes and carrots together, is that you can pull out the broccoli and cauliflower a few minutes early if you feel like it’s getting too browned, and give the carrots and potatoes a bit more time.

Spicy Potato Kale Bowls with Mustard Tahini Dressing

Serves: 4

Prep Time: 10 mins || Cook Time: 40 mins

Cooking Type: Baking

Course: Main dish

These Spicy Potato Kale Bowls with Mustard Tahini Dressing are the perfect Fall meal. Crispy potatoes, red onion, marinated kale and a delicious creamy dressing. Simple and healthy.

Ingredients

FOR THE POTATOES

·         1 lb yellow potatoes cut in bite-sized pieces

·         1 red onion diced and separated

·         1 jalapeño diced

·         1 green bell pepper diced

·         1 tbsp olive oil

·         1/2 tsp paprika

·         1/2 tsp chili powder

·         salt & pepper to taste

FOR THE DRESSING

·         1/2 cup tahini

·         2 tbsp red wine vinegar

·         2 tbsp yellow mustard

·         lemon juice to taste

·         1 tsp oregano

·         1/2 tsp garlic salt

·         pepper to taste

·         water as needed

FOR THE SALAD

·         cups kale chopped and stems removed

·         1 lemon juiced

Instructions

1         Preheat the oven to 425 degrees and line a baking sheet with parchment paper.

2         Combine the potatoes, 1/2 of the red onion, jalapeño, bell pepper, olive oil, paprika and chili powder in a bowl. Stir to coat evenly.

3         Spread mixture out on the baking sheet and sprinkle with salt and pepper. Place in the oven and bake for 20 minutes. Remove from the oven and flip.

4        Cook for an additional 10-20 minutes*, or until potatoes are crispy and veggies are soft.

5         While the potatoes are cooking, combine all of the dressing ingredients in a bowl and stir to combine. Taste and adjust seasonings as needed. Add water until desired consistency is reached. Place in the fridge until ready to use.

6        After you make the dressing, place the kale in a large bowl and sprinkle with lemon juice. Massage for 30-60 seconds, or until the lemon juice is incorporated and the kale is soft. Place in the fridge until ready to use.

7         Remove the potatoes from the oven and sprinkle with additional salt, if needed.

8        Assemble bowls by layering kale, the remaining raw red onion and potatoes. Drizzle with dressing and serve.

Colorful vegetable curry

Serves: 2

Prep Time: 10 mins || Cook Time: 20 mins

Cooking Type: simmering

Course: Main dish

Ingredients

·         2 cups (500 ml) broth (or water for vegan option)

·         2 small sweet potatoes, peeled and diced (approx. 8 oz)

·         ½ small cauliflower, broken into very small florets (approx. 8 oz)

·         1 zucchini, diced

·         2 Tablespoons curry powder (or use turmeric powder for AIP)

·         ¼ cup cilantro, finely diced (optional)

·         1 Tablespoon arrowroot powder (optional)

·         Salt to taste

Instructions

1         Place the broth in a saucepan and start boiling with the lid on.

2         Meanwhile, first peel and then dice the sweet potatoes into very small chunks (1/5-inch cubes). Place sweet potato cubes into saucepan and replace the lid.

3         Break the cauliflower into small florets and place into saucepan and replace the lid.

4        Dice the zucchini and place into sauce pan. Add the curry powder and salt to taste and replace the lid. Boil for 10 more minutes.

5         Add in the cilantro, mix well, and serve.

[OPTIONAL – to thicken the soup, remove the vegetables and keep the soup simmering on the stove. In a small bowl, mix 1 Tablespoon of arrowroot powder with 2 Tablespoons cold water. Pour the mixture into the soup and stir for 1 minute until it thickens. Pour the thick soup over the vegetables.]

Keto Low-Carb Cauliflower Potato Salad

Serves: 4

Prep Time: 10 mins || Cook Time: 5 mins

Cooking Type: Baking

Course: Main dish

Love Potato Salad but you've gone keto? Ingredients

·         1 large head of cauliflower (cut into bite-sized florets)

·         1 small red onion (diced)

·         2 stalks celery (chopped)

·         2 green onions (chopped)

·         1 tsp dried dill

·         1 tsp garlic powder

·         1/4 tsp salt

·         1/4 tsp ground black pepper

·         paprika (for garnish)

·         Cashew Cream Sauce

·         1 cup raw cashews (soaked for at least 2 hours and drained)

·         tbsp apple cider vinegar

·         3 tbsp fresh lemon juice

·         2 tbsp water (or more, if needed)

·         1 tbsp dijon mustard

·         1 tsp salt

·         2 garlic cloves (peeled)

Instructions

1         Place a steamer insert into a large saucepan and pour in water to just below the bottom of the steamer

2         Turn the heat to medium high and bring the water to a boil.

3         Bring down the heat to medium low to simmer, then add cauliflower florets, cover, and steam until tender, about 5 minutes.

4        While the cauliflower is steaming, place all ingredients for the cashew cream sauce in a blender, and blend until smooth and creamy.

5         If the mixture is too thick, add a bit more water and blend again until it reaches the right consistency. Set aside.

6        Place the steamed cauliflower in a large mixing bowl.

7         Add red onion, celery, green onions, dill, garlic powder, sea salt, and ground black pepper.

8        Pour in the cashew cream sauce over the vegetables and toss together to coat.

9        Place in refrigerator for 1 hour before serving, so the flavors can meld together.

10     Sprinkle with paprika before serving.

Basil Lemon Vinaigrette Dressing Recipe

Serves: 6

Prep Time: 5 mins || Cook Time: 5 mins

Cooking Type: Blending

Course: Main dish

Nothing beats this warmer weather more than a simple and easy basil and lemon vinaigrette dressing recipe!  Pour this gluten-free, dairy-free, vegan and healthy vinaigrette dressing over your favorite salad, quinoa veggie bowl, or on a sandwich.

Ingredients

·         1 cup basil fresh

·         ¼ tsp. Salt

·         ¼ tsp. garlic powder

·         2 Tbsp. lemon juice

·         ½ tsp. lemon zest

·         ½ cup olive oil

Instructions

1         In a food processor or high speed blender, combine basil, salt, garlic powder, lemon juice and zest. Pulse 5 times.

2         Slowly add olive oil while processing. Process for 1-2 minutes or until vinaigrette is completely smooth.

3         Store in the refrigerator between uses. Serve with a Kale Chopped Cobb Salad and enjoy!

Whole food Vegan Pesto ‘Spaghetti’ Bowl

Serves: 4 people

Prep Time: 10 min || Cook Time: 50 mins

Cooking Type: Baking

Course: Main Dish

Ingredients:

·         1 spaghetti squash

·         1 eggplant

·         1 pint grape tomatoes

·         3 TBS EVOO

·         S&P

Ingredients for Pesto:

·         1 cup raw cashews

·         1/2 cup EVOO

·         3 cloves garlic, minced

·         1 cup or 1.5 oz fresh basil, taken off stems

·         1 cup flat leaf parsley, taken off stems

·         1/2 cup dino kale, taken off stems

·         juice of 1 lemon

·         S&P

Instructions:

1.        Preheat oven to 400 and line two baking sheets.

2.       Cut spaghetti squash in half crosswise (so the strands are longer, like spaghetti) and coat with EVOO and sprinkle with S&P.  Place on the first half of a baking sheet.

3.       Trim ends off eggplant.  Cut crosswise into 1/2″ discs.  Place on second baking sheet and brush both sides with EVOO and S&P.

4.       Toss grape tomatoes in EVOO and S&P and add to the second half of baking sheet.

5.       Put both baking sheets in oven.  Cook tomatoes and eggplant for 25-30 minutes (flip eggplants and toss tomatoes after 15 minutes), and spaghetti squash for 45-50 minutes or until it can be easily pierced with a fork.

6.       While the vegetables roast, add cashews to food processor and pulse until coarsely chopped.

7.       Then, add garlic, basil, parsley, and kale and pulse to combine.

8.      Once that is combined, slowly add 1/2 cup EVOO pulsing until combined.

9.       Add lemon juice and S&P.  Continue adding more EVOO to reach your desired consistency.

10.   To serve, add spaghetti squash to a bowl along with tomatoes, the cut up roasted eggplant, and top with pesto and garnish with basil. Enjoy!

Sautéed Rainbow Chard with Lemon Tahini

Serves: 4-6people

Prep Time: 10 min || Cook Time: 15 mins

Cooking Type: Medium Heat

Course: Main Dish

{Paleo, Gluten Free, Whole food)

Ingredients

·         2 large rainbow or Swiss chard bunches, washed

·         1 tablespoon Avocado oil

·         1/2 teaspoon ground cumin

·         1/3 cup broth

·         Salt to taste

LEMON TAHINI SAUCE

·         2 garlic cloves

·         1/4 cup tahini

·         2 tablespoons lemon juice

·         1 teaspoon lemon zest, use organic lemon

·         1/4 - 1/2 cup water

Instructions

1.        Remove the stems from the chard and chop into small pieces. Coarsely chop the leaves.

2.       Heat the oil in a large pan over medium heat. Add the stems, cumin, and salt and sauté until the stems begin to soften - about 5 minutes.

3.       Then add the rainbow chard leaves, along with the broth. Stir and cover. Cook about 10 minutes. Check halfway through to see if it still has a little bite. You don't want mushy stems.

4.       While the chard cooks, make the lemon tahini sauce. Place the garlic, tahini, lemon, and 1/4 cup of water to a food processor and blend until combined.

5.       Add more water if you want a thinner consistency. You should be able to pour it, but you don't want it runny.

6.       When the chard is done cooking, plate it with the tahini on top. Season if necessary.

Vegan mushroom tetrazzini

Serves: 4

Prep Time: 15 min || Cook Time: 45 mins

Cooking Type: Instant Pot

Course: Main

This vegan mushroom tetrazzini is a yummy addition to your meatless Monday rotation. It’s also Whole food friendly so it’s as healthy as it is tasty.

Tetrazinni is most often made with cream of mushroom soup. I used this yummy recipe as the base with a couple of modifications and then freewheeled the rest:) The spaghetti squash and mushrooms make it hearty and the fresh thyme and parsley add to the depth of flavor.

It’s topped with almond flour & nutritional yeast to make a delicate ‘crust’, adding a nice texture and a little bit of that cheesy taste. I would recommend buying mushrooms sliced to cut down on prep time. And the Instant Pot is clutch to cook the spaghetti squash in record time.

Ingredients:

·         6 TBS vegan butter (check for compliance or clarified butter)

·         1 spaghetti squash, cooked

·         1 lb mushrooms, sliced

·         1/2 yellow onion, minced

·         2.5 cups veggie broth

·         2 TBS fresh thyme

·         1/4 cup almond milk

·         1/2 cup full fat coconut milk

·         2 TBS arrowroot flour

·         1/4 cup parsley, roughly chopped

·         1/4 cup almond flour

·         1/4 cup nutritional yeast

·         S&P to taste

Instructions:

1.        Preheat oven to 350.

2.       Cut spaghetti squash in half height-wise (this way the strands are longer and more spaghetti like once cooked).

3.       Place trivet into bottom of Instant Pot and pour 1 cup of water in the bottom of the pot.

4.       Arrange spaghetti squash on top of trivet, cut side down.

5.       Set Instant Pot to 7 minutes on high pressure, making sure steam valve is closed.

6.       Once 7 minutes is up, manual release pressure and let cool. Once cool, press as much water as possible out of cooked squash.

7.       Set in large mixing bowl and set aside.

8.      While squash cooks, in a large pot, heat 2 TBS vegan butter over medium heat.

9.       Stir in onions and cook until soft and translucent, about 3-4 minutes.

10.   Add mushrooms and 2 more TBS vegan butter and turn heat up to medium-high. Stir and cook for about 5-7 minutes until mushrooms start to brown.

11.     Add thyme, a pinch of salt, and remaining 2 TBS of vegan butter.

12.    Add the arrowroot flour and stir to combine (this will act as a thickener).

13.    Add broth slowly, stirring to full incorporate.

14.    Bring to a boil and then reduce and let simmer for about ten minutes, until you see the soup start to thicken.

15.    While this cooks, in a small bowl, combine almond flour & nutritional yeast and stir to combine. Set aside.

16.    Once thickened, add coconut and almond milk and let incorporate an additional 2-3 minutes.

17.    To mixing bowl of spaghetti squash add parsley and mushroom soup. Stir until evenly coated. *Note: depending on how big your spaghetti squash is; you may have to use only some of the mushroom soup you made or all. Add enough so that it’s nicely coated but not necessarily soupy

18.    Transfer mixture to an oven safe baking dish and top with flour & nutritional yeast mix.

19.    Cook 25-30 minutes until liquid is bubbling. To brown top, turn on broiler for last minute or two watching to make sure it doesn’t burn.

Spinach Artichoke Twice Baked Potatoes

Serves: 4-8

Prep Time: 10 min || Cook Time: 1 hr 30 mins

Cooking Type: Baking

Course: Main Dish

Spinach Artichoke Twice Baked Potatoes that are so creamy and packed with "cheesy" flavor that you'll never believe they're dairy free, paleo, Whole food compliant and vegan! Great side dish or meal paired with a salad.

Ingredients

·         4 small/medium russet potatoes

·         5 oz container fresh baby spinach

·         1/2 of a 14 oz can artichoke hearts check ingredients

·         1/2 medium onion diced

·         2 cloves garlic minced

·         1 small can 5.3 oz coconut milk

·         1.5 Tbsp fresh lemon juice

·         3/4 tsp fine grain sea salt

·         2 Tbsp nutritional yeast

·         2 Tbsp coconut oil***

Instructions

1.        Rub the potatoes with coconut oil and sprinkle with salt if desired, Bake the potatoes at 400 for 1 hour or until soft inside****

2.       Once cooled, cut each potato open lengthwise and scoop out the inside, leaving a thin layer.

3.       You will use the inside of 3 of the potatoes, discard the inside only of the 4th, or save for another use**

4.       Heat a medium skillet over medium heat and add coconut oil. Add the onions and cook until soft, then the garlic and cook until just softened.

5.       Add the chopped spinach and sauté, stirring until wilted, then add the chopped artichoke hearts and a sprinkle of salt and cook one more minute. Remove from heat and set aside.

6.       Mash or blend together the insides from 3 potatoes with the coconut cream, lemon juice, nutritional yeast, coconut oil, plus 3/4 tsp of salt

7.       Combine the potato mixture with the spinach artichoke mixture, then scoop into the hollowed potatoes

8.      Bake at 400 for about 15-20 minutes or until beginning to lightly brown. Remove from oven and serve hot. You can store leftovers in the refrigerator for up to 4 days - they reheat in the oven or toaster oven really well!

Sweet Potato Falafel Bowl

Serves: 4

Prep Time: 15 mins || Cook Time: 30 mins

Cooking Type: Baking

Course: Main dish

Baked falafel made with sweet potato and cauliflower in a food processor! Healthy Whole food vegan falafel recipe with minty herb sauce and a summer salad! This easy paleo falafel can be made ahead and frozen.

Flax egg instructions: Mix 2 tablespoons golden milled flax meal with 1/4 cup water and let it set for 5 minutes, then use.

Ingredients

·         Falafel

·         1 cup sweet potato minced

·         1 cup cauliflower rice

·         1/4 white onion

·         1/4 head fresh cilantro

·         1/4 head fresh parsley

·         1/4 cup almond flour

·         3-4 medium garlic cloves

·         1 tablespoon ground cumin

·         flax egg for vegan-

·         1 tablespoon coconut flour

·         1/2 teaspoon sea salt

·         1/2 teaspoon turmeric

·         olive oil for drizzling/cooking

Sauce

·         1/4 cup full fat canned coconut milk

·         1/4 green bell pepper

·         2 tablespoons fresh mint

·         2 tablespoons chives

·         2 tablespoons fresh oregano

·         1 large garlic clove

·         lemon juice from 1/2 lemon

·         salt and pepper to taste

Other Ingredients

·         2 cups rainbow chard chopped

·         2 cups arugula

·         1/2 cup clover sprouts

·         1 small orange bell pepper julienned

·         1 small red bell pepper julienned

·         1-2 portobello mushrooms grilled

·         2 rounds pineapple grilled

·         1 small apple shredded

·         1 cup strawberries

·         1/2 cup raspberries

·         1/2 cup blueberries

·         1/4 cup almonds crushed

·         1/4 cup pumpkin seeds

Instructions

1.        Preheat oven to 400F. Line a baking tray with parchment paper.

2.       In a food processor combine ingredients for falafel.

3.       Scoop one heaping tablespoon at a time onto a baking tray lined with parchment paper. Drizzle falafel balls with olive oil and bake on 400F for 20 minutes on one side then turn and cook for another 10 on the other side.

4.       Blend ingredients for sauce in a blender or food processor.

5.       Assemble salad bowl with any of the following ingredients: chopped rainbow chard, arugula, clover sprouts, red bell pepper, orange bell pepper, grilled portobello mushrooms, grilled pineapple, grated apple, fresh berries, crushed almonds, pumpkin seeds, falafel balls, and sauce.

Calories 509 Calories from Fat 270

Total Fat 30g 46%, Saturated Fat 6g 30%, Polyunsaturated Fat 8g, Monounsaturated Fat 4g, Cholesterol 51mg 17%, Sodium 477mg 20%, Potassium 644mg 18%, Total Carbohydrates 50g 17%, Dietary Fiber 16g 64%, Sugars 15g, Protein 16g 32%, Vitamin A 255%, Vitamin C 275%, Calcium 34%, Iron 50%

Paleo spinach & artichoke dip

Serves: 4

Prep Time: 5 mins || Cook Time: 10 mins

Cooking Type: Stove Top

Course: Main dish

Ingredients

·         1/2 cup cauliflower florets

·         2 tbsp avocado oil

·         1 onion, diced

·         2 cloves garlic, minced

·         2 cups artichoke hearts

·         1/2 cup coconut cream, softened (use this, or place a can of coconut milk in the fridge overnight and use the cream on top)

·         2 tsp nutritional yeast

·         1 tsp sea salt

·         1 tsp parsley, chopped

·         cups spinach, finely chopped

Instructions

1         First, steam the cauliflower by adding about 1/2 an inch of water to a pan and bring to a simmer. Add the cauliflower and cover the pan for 5-8 minutes or until the cauliflower is soft.

2         Drain the excess water, and set the cauliflower aside.

3         Add the avocado oil to a frying pan and bring to medium heat. Sauté the onion and garlic until fragrant and translucent.

4        Remove from the pan add to a blender and reserve about 1 tbsp of oil in the pan. Set aside.

5         Using a high-speed blender, combine all of the ingredients (reserving the spinach) and blend until smooth. Spoon into a bowl or serving dish and set aside.

6        Using the same frying pan, wilt the spinach on medium heat for 1-2 minutes. Stir into the dip and mix well.

7         Serve the dip warm with simple mills crackers, or vegetables like celery and carrots for AIP & Whole food.

NOTES

If you make this ahead of time and serve it at a party, feel free to heat it in the oven for 5-10 minutes at 350F.

Vegan Cauliflower Potato Soup Recipe

Serves: 4

Prep Time: 10 mins || Cook Time: 35 mins

Cooking Type: Instant Pot

Course: Main Dish

Yummy vegan soup made in the Instant Pot Pressure Cooker - you'll fall in love with this Cauliflower Potato Soup Recipe made with canned Coconut milk

Ingredients

·         3 Potatoes peeled

·         2 Cauliflower

·         13.5 oz Coconut Milk

·         32 oz Vegetable Broth

·         1 Tablespoon Salt

Instructions

1         Start by slicing up 2 head of cauliflower. Remove the green leaves and keep the white stems.

2         Separate the two heads of cauliflower so that one will go into the instant pot and the other will roast in the oven. All the stems can go into the instant pot with the vegetable broth.

3         Next, peel the three potatoes and slice them into 1-inch pieces. This helps them cook quicker.

4        Add one chopped up head of cauliflower with the stems (no leaves) into the Instant Pot along with the peeled potatoes.

5         Add a full container of the vegetable broth - 32 ounces into the Instant Pot.

6        Sprinkle about one tablespoon of sea salt on top.

7         Put the lid on the instant pot and press the soup button and time for 35 minutes at high pressure.

8        Set the pressure valve so that it’s close and the veggies will be pressure cooked.

9        Roast the remainder of the cauliflower in the broiler at 500 degrees F for 20 minutes. It is ready when the cauliflower to be a little burnt on top. Feel free to spray a little olive oil over the cauliflower before roasting. Move the oven shelf to the middle so that the cauliflower would roast slowly while the instant pot cauliflower potato soup cooks.

10     Remove the cauliflower from the oven and cover with foil to keep it hot.

11       When the instant pot beeps showing that the pressure cooking is complete, you can quick release the steam. Make sure to be safe and keep kids and hands away from the vent.

12      Once the instant pot is done venting, shut it off and let cool for a couple of minutes so that it’s not scorching hot.

13      Using an immersion blender, blend everything in the instant pot so that it’s smooth.

14      Then, add the can of full-fat coconut milk and blend until fully mixed.

15      Serve the cauliflower soup hot and add in the roasted cauliflower.

Calories: 364kcal | Carbohydrates: 39g | Protein: 11g | Fat: 21g | Saturated Fat: 18g | Cholesterol: 0mg | Sodium: 2765mg | Potassium: 1729mg | Fiber: 9g | Sugar: 7g | Vitamin A: 9.7% | Vitamin C: 191.2% | Calcium: 12.8% | Iron: 53%

Almond Butter Sesame Zucchini Noodles

Serves: 4

Prep Time: 1 hr|| Cook Time: 2 mins

Cooking Type: Baking

Course: Main dish

These almond butter sesame zucchini noodles are a delicious healthy makeover of classic sesame peanut noodles! The creamy almond butter sauce is sweetened just the right amount with dates and loaded with chopped almonds and scallions.

Ingredients

·         4 med zucchini spiralized, salted and allowed to "sweat" for an hour*, then squeezed with paper towel PLUS 1/2 tsp cooking fat to sauté

·         3 medjool dates pitted and softened if necessary by soaking in very hot water for 5 minutes

·         3 1/2 Tbsp unsweetened almond butter creamy

·         3 Tbsp coconut aminos

·         3 Tbsp pure sesame oil

·         3/4 tsp fresh grated ginger

·         1-2 cloves garlic chopped

·         2 Tbsp raw apple cider vinegar

·         to top the zucchini noodles:

·         3 scallions light green and white parts, thinly sliced

·         1/4 cup chopped raw almonds toasted in a skillet with 1/2 tsp sesame oil and sea salt to taste

Instructions

1.        Prepare your zucchini noodles and allow them to "sweat"* while you make the sauce.

2.       To make the sauce, add the softened dates to a food processor or high speed blender along with the almond butter and coconut aminos and puree until smooth. Once mostly smooth (you'll see date pieces still) add the ginger, garlic, vinegar, sesame oil and garlic and pulse until smooth.

3.       To cook the zucchini noodles, make sure they're thoroughly drained of excess water, then lightly sauté for just a minute or two in 1/2 tsp cooking fat until heated and slightly softened. Avoid overcooking or you'll have mushy noodles. For a cold dish, you don't have to cook the zucchini noodles at all**

4.       Toss the zucchini noodles with the prepared sauce plus the scallions and toasted almonds (see ingredients for toasting instructions) Serve warm, room temperature or even cold.

Recipe Notes

*To "sweat" the zucchini noodles, place them in a colander over a large bowl and sprinkle with about 1/2 tsp salt.

Allow them to sit this way for at least 40 minutes or up to an hour, then squeeze all the excess water out using paper towels. I typically eliminate about 1/2 cup of water using this method! This greatly helps the "watery zoodle" problem.

**It's fine to simply sweat the noodles and avoid cooking them if you prefer

Calories: 330kcalFat: 23gSaturated fat: 2gSodium: 273mgPotassium: 829mgCarbohydrates: 27gFiber: 5gSugar: 18gProtein: 7gVitamin A: 510%Vitamin C: 37%Calcium: 122%Iron: 1.8%

Vegan Pesto & Zucchini Noodles

Serves: 4

Prep Time: 10 min

Course: Main Dish

Ingredients

·         3 medium zucchini

·         2 cups of spinach

·         4 to 5 cloves of roasted garlic

·         1 cup of raw unsalted almonds

·         1/2 fresh lemon

·         2 to 3 tablespoons of organic virgin olive oil (more for a creamier consistency)

·         Pinch of sea salt

Instructions

·         Wash and then slice the ends off of each zucchini

·         Slice zucchini in half and then place on spiralizer to make "noodles"

·         To make pesto add spinach, olive oil, almonds, garlic, lemon juice and sea salt into a food processor and pulse together until evenly combined

·         Dollop pesto on zucchini noodles and enjoy!

Cashew Pesto

Prep Time: 5 mins || Cook Time: 5 mins

Yield: 1 cup

Recipe Type: Main

A Whole food, paleo pesto recipe that goes well with pretty much anything!

Ingredients

·         1 cup packed fresh basil leaves

·         1/4 cup raw unsalted cashews

·         1-2 garlic cloves

·         1 tbsp nutritional yeast

·         1/2 tsp sea salt

·         1/3 cup olive oil extra virgin

Instructions

1.        Combine all ingredients and blend for 10-15 seconds until combined but still slightly lumpy (unless you want it to be more of a pureed sauce, then go to town!)

Easy 5-Ingredient Basil Alfredo Sauce

Prep Time: 20 minutes

Serve: 2

Cooking Type: Blending

Ingredients

·         1 and 1/2 cups raw cashews (soaked in hot water for 20 minutes)

·         1 package of Bowery Basil (about 3/4 cup)

·         1 and 1/4 cup filtered water

·         1-2 tablespoons nutritional yeast

·         1 garlic clove

Instructions

1.        In a food processor, add the raw cashews (drain the excess water out), basil, filtered water, nutritional yeast and garlic clove

2.       Blend until well combined (around 2-3 minutes)

3.       Remove from blender and enjoy with your pasta or noodles of choice! It is also a dreamy spread on toast.

*Will stay good in fridge for 5-7 days

SIDE DISH

Roasted Broccoli & Cauliflower with Lemon & Garlic

Prep Time: 5 Mins || Cook Time: 35 Mins

Yield: 4-6

Recipe Type: side, Salad

Roasted vegetables are a healthy, easy side dish that can be added to any meal. This vegan-friendly broccoli and cauliflower dish uses just a few simple ingredients but is jam-packed with flavor.

Ingredients

·         1 head of broccoli

·         1/2 head of cauliflower

·         4 garlic cloves

·         1 lemon

·         2 tablespoons olive oil extra virgin

·         salt and pepper to taste

Instructions

1.        Preheat oven to 425 degrees.

2.       Cut broccoli and cauliflower into large florets. Peel and thinly slice garlic cloves. Cut lemon in half and then into thin slices.

3.       On a parchment paper-lined baking sheet toss broccoli, cauliflower, garlic cloves and lemon together with extra virgin olive oil. Coat evenly. Season generously with salt and pepper.

4.       Roast in preheated oven for 35 minutes or until the floret edges begin to brown and curl.

Remove from the oven and give everything another good toss before serving. Enjoy!

Everything Roasted Potatoes

Serves: 2

Prep Time: 5 min

Course: Side Dish

A simple and quick side dish recipe - roasted red potatoes with a coating of the ever-popular Everything but the Bagel seasoning!

Ingredients

·         1 lb baby red potatoes cut in 1/4's

·         2 tbsp avocado oil or olive oil

·         1 tbsp Everything but the Bagel seasoning found at Trader Joe's or on Amazon

Instructions

1.        Preheat oven to 425.

2.       Line a large baking sheet with parchment paper. Place diced potatoes into a large bowl along with oil and seasoning.

3.       Mix well. Spread evenly onto the pan, ensuring at least one cut side of the potatoes is face down.

4.       Roast for 25-30 minutes (without stirring). Serve with ketchup or ranch for dipping! Enjoy

Watermelon Cucumber Salad

Serves: 8

Prep Time: 10 min

Course: Side Dish

A cool and refreshing, sweet and spicy salad made from watermelon, cucumber, lime juice, jalapeno, and mint! The perfect Whole food BBQ side dish.

Ingredients

·         8 cups cubed seedless watermelon

·         3 cups cubed peeled cucumber

·         2 tbsp chopped fresh mint leaves plus more for garnish

·         2 limes juiced

·         1 jalapeno seeds removed, finely diced

Instructions

9.       Combine all ingredients in a large bowl and mix well. Refrigeration prior to serving is ideal, but not required. Enjoy!

Sweet & Spicy Delicata Squash with Apples & Onions

Serves: 4 people

Prep Time: 10 min || Cook Time: 35 mins

Cooking Type: Baking

Course: Side Dish

A hearty fall side dish that is sure to be a crowd pleaser at your next holiday gathering! Whole food, paleo, and gluten free.

Ingredients

·         2 delicata squash

·         1/2 onion

·         1 apple I prefer Honeycrisp!

·         2 tbsp olive oil

·         1 tbsp pumpkin pie spice

·         1 tsp chili powder

·         1/4 tsp cayenne more or less to taste

·         1/2 tsp sea salt

Instructions

1.        Preheat oven to 425. Line a large baking sheet with parchment paper.

2.       Wash your squash well (since you are going to be eating the skin this is an important step!), then cut in half.

3.       Scoop out the seeds, then cut into 1/2-inch-thick rings. Slice the onion into 1/2-inch-thick slices, and cut the apple into 1-2 inch pieces (I kept the skin on).

4.       Add the squash, apple, and onion pieces into a large bowl. Add remaining ingredients and toss well.

5.       Spread out evenly on the baking pan and roast for 20 minutes. Remove from the oven, flip/toss everything around, and bake for an additional 15 minutes. Serve and enjoy!

Tomato Mushroom Spaghetti Squash

Serves: 4 people

Prep Time: 30 min || Cook Time: 10 mins

Cooking Type: Baking

Course: Side Dish

Whole food recipe for Spaghetti Squash with Tomatoes and Mushrooms.

Ingredients

·         2 spaghetti squash cooked "al dente", about 6 cups.

·         2 cups diced tomatoes

·         4 cloves garlic minced

·         8 ounces’ mushrooms sliced

·         1/3 cup chopped onions or shallots

·         1/4 cup toasted pine nuts

·         small handful of fresh basil cut chiffonade

·         3 Tablespoons olive oil

·         Kosher salt and black pepper to taste

·         Pinch of red pepper flakes if desired

Instructions

1.        Cook spaghetti squash. When cool enough to handle, slice in half, remove seeds and stringy bits and shred with 2 forks. Set aside squash.

2.       In a large sauté pan, heat oil over medium heat. Add onions and mushrooms, stirring constantly, about 3-4 minutes. Add garlic and stir another minute or 2, just until fragrant. Don't let garlic brown.

3.       Add tomatoes and continue stirring.

4.       Add cooked spaghetti squash and toss until squash is hot and vegetables are evenly distributed.

5.       Toss with fresh basil and toasted pine nuts. Season to taste with kosher salt, pepper and a pinch of red pepper flakes if desired.

Cilantro Chimichurri Sauce

Serves: 10

Prep Time: 10 min || Cooking Type: Baking

Course: Side Dish/Sauce

This amazing back pocket Cilantro Chimichurri Sauce will transform anything you drizzle it over. Steak, veggies, and eggs love cilantro chimichurri!

Ingredients

·         4 cloves garlic

·         1 cup parsley

·         3/4 cup cilantro

·         1 tsp kosher salt

·         1 tbsp red pepper flakes

·         1 lime, juiced

·         1 green onion

·         1 tbsp dried oregano

·         1/2 cup olive oil

Instructions

1.        Pulse the garlic in the food processor a few times until the pieces are small.

2.       Add the rest of the ingredients through the olive oil and pulse.

3.       Continue to pulse while adding the olive oil. Give it a taste test. Does it need more of anything? Another splash of lime juice? Go for it! Make this yours.

4.       Store in a glass container with a lid. I used a 16 oz mason jar, but any old (clean) container you have handy would work great!

RECIPE NOTES

Personalize the recipe to your taste. If you know you don't love things super garlicky, then reduce the garlic in the first part of the recipe.

Not a fan of spicy? Leave out the red pepper flakes or considerably reduce what is called for.

If you don't love the strong taste of raw garlic, try using roasted garlic instead.

If you do choose to use a food processor, make sure you use the "pulse" function instead of the puree/blend options. You do want to see some texture and chunks in there. A savory parsley smoothie is not the end goal here.

Will keep for about two weeks in the fridge.

Tomato Balsamic Mint Salad

Serves: 4-6people

Prep Time: 30 min || Cook Time: 30 mins

Course: Side Dish/Salad

This simple tomato salad is a great way to use heirloom tomatoes. The tomatoes are lightly dressed with a balsamic mint dressing that brings out the sweetness of the tomatoes. Whole food compliant, Paleo and Gluten free.

Ingredients

·         2 dry pints’ heirloom cherry tomatoes about 1 1/2 pounds, halved

·         1-2 shallots thinly sliced, (or red onion)

·         2 Tablespoon finely chopped mint

·         2 Tablespoons balsamic vinegar

·         2 Tablespoons olive oil

·         Kosher salt and cracked pepper

Instructions

1.        Slice tomatoes in half, if using larger tomatoes, cut into medium sized pieces. Add thinly sliced shallots or onions.

2.       Toss with finely chopped mint.

3.       Drizzle with balsamic vinegar and olive oil.

4.       Season to taste with kosher salt and pepper

5.       Allow flavors to meld on top of the counter, about 20 minutes before serving.

Spicy Green Beans

Serves: 4 people

Prep Time: 10 min || Cook Time: 18 mins

Cooking Type: Baking

Course: Side Dish/Salad

Loaded with flavor, these Spicy Green Beans are a veggie-lover's dream. These addicting spicy garlic green beans are vegan, vegetarian, paleo, Whole food compliant, and gluten-free.

Ingredients

·         1 pound green beans end trimmed and patted dry

·         1 tbsp avocado oil divided

·         2 cloves garlic minced

·         2 green onions thinly sliced

·         1 tsp ginger minced

SAUCE

·         1/2 tsp sesame oil

·         2 tsp coconut aminos

·         2 tsp rice vinegar

Instructions

1.        Heat a wok on medium-high.

2.       While the wok is heating, mix up the sauce, and set aside. Place a paper towel or newspaper on a plate, set aside.

3.       Add 2 tsp of oil to the wok, and swirl around to coat the surface. Once the oil is smoking, add the green beans, and stir them constantly to keep them from burning. Cook for five minutes until they're blistered and bright green.

4.       Remove them from the wok and place them on the paper towel lined plate.

5.       Add the other tsp of oil to the now-empty wok, and swirl to coat. Add the garlic and ginger, and stir constantly for about 30 seconds.

6.       Add the liquids, and add the beans back to the sauce/ginger/garlic mixture, and stir for another minute. Throw the green onions on top and serve!

Nutrition Facts

Amount Per Serving        (0.5 cup)

Calories 78 Calories from Fat 36

% Daily Value*

Fat 4g6%, Saturated Fat 0g0%, Cholesterol 0mg0%, Sodium 64mg3%, Potassium 255mg7%, Carbohydrates 9g3%, Fiber 3g13%, Sugar 3g3%, Protein 2g4%, Vitamin A 840IU17%, Vitamin C 15.4mg19%, Calcium 49mg5%, Iron 1.3mg7%

Air Fryer Asparagus

Serves: 4-6people

Prep Time: 5 min || Cook Time: 7 mins

Cooking Type: Baking

Course: Side Dish/Salad

Once you taste Air Fryer Asparagus, you'll never make it any other way! Tender and crisp, air fried asparagus is a simple vegan Whole food side dish.

Ingredients

·         1-pound asparagus wooden ends trimmed

·         1 tsp olive oil

·         pinch kosher salt optional

Instructions

1.        Preheat air fryer to 400 degrees F.

2.       Remove the woody ends from the stalks.

3.       Add asparagus to the basket of your air fryer. Lightly spritz/spray with olive oil.

4.       Cook for 7 minutes, or until they have reached your desired level of crispy.

5.       Sprinkle finished asparagus with a pinch of sea salt. Serve immediately.

RECIPE NOTES

·         If you're cooking a large batch, shake the basket halfway through to distribute the stalks around for even cooking.

·         Don't be aggressive with spritzing the olive oil on the stalks. Too much olive oil = mushy asparagus.

Amount Per Serving (4 oz)

Calories 32 Calories from Fat 9

Fat 1g2%, Saturated Fat 0g0%, Cholesterol 0mg0%, Sodium 2mg0%, Potassium 229mg7%, Carbohydrates 4g1%, Fiber 2g8%, Sugar 2g2%, Protein 2g4%, Vitamin A 855IU17%, Vitamin C 6.4mg8%, Calcium 27mg3%, Iron 2.4mg13%

Crispy Barbecue Spiced Brussels Sprouts

Serves: 4-6people

Prep Time: 30 min || Cook Time: 30 mins

Cooking Type: Baking

Course: Side Dish/Salad

Ingredients

·         1 lb of Brussels sprouts, halved

·         2 Tbsp. olive oil

·         BBQ Spice Rub:

·         1 tsp. cumin

·         1 tsp. dried thyme

·         3/4 tsp. ground pepper

·         3/4 tsp. paprika

·         3/4 tsp. chili powder

·         1/4 tsp. cinnamon

·         salt to taste

·         liquid smoke, optional

Instructions

1.        Preheat oven to 400 degrees.

2.       Place Brussels sprouts in a large bowl. Drizzle with olive oil.

3.       Combine all ingredients for spice mix in a large bowl. Mix in into Brussels sprouts and use a large spoon to toss spice mix evenly among sprouts. Mix in liquid smoke if using.

4.       Spread Brussels sprouts in one layer on a greased baking sheet.

5.       Bake for 25 minutes. Increase oven to 450 degrees and bake for another 5 minutes, or until crispy.

6.       Enjoy!

Kale and Cauliflower Soup Gluten-Free

Serves: 4-6people

Prep Time: 10 min || Cook Time: 20 mins

Cooking Type: Baking

Course: Side Dish/Salad

This hearty but creamy kale and cauliflower soup is a great recipe for a chilly, winters day. Ready in about 20 minutes, it’s quick and easy to make, vegan, delicious and nutritious!

Ingredients

·         1 large white or yellow onion, diced (390 g)

·         4 cloves garlic, minced

·         3 medium carrots (175 g, approx. 1.5 cups chopped)

·         1 tsp each dried parsley and ground thyme

·         1/2 tsp sea salt

·         6 cups vegetable stock

·         1 head of cauliflower (775 g, approx. 7 cups chopped)

·         4 cups lightly packed, chopped, de-stemmed kale (120 g)

·         salt and pepper, to taste

Instructions

1.        Sauté the onions and garlic in a few splashes of vegetable stock until they start to soften, about 5 minutes.

2.       Add in the chopped carrots, parsley and thyme. Cook a few more minutes, adding a bit more stock if needed so it doesn’t stick.

3.       Add in the vegetable stock and chopped cauliflower.

4.       Simmer until the cauliflower is tender.

5.       Place about 3/4 of the soup into a blender, leaving some pieces of carrot and cauliflower behind so it will be somewhat chunky.

6.       Process until smooth and then pour the blended soup back into the pot.

7.       Turn off the heat and stir in the chopped kale. Let sit for 5-10 minutes before serving to allow kale to soften.

NOTES

Nutrition information is for if you make 4 large servings of approximately 450 grams each. Feel free to make 5-6 smaller servings. If you make 6 servings out of this recipe, it will be 70 calories per serving with 14 g carbohydrates, 0 grams of fat and 4 grams of protein.

Serving Size: 1 Calories: 102 Fat: 0 g Carbohydrates: 21 g Fiber: 7 g Protein: 5 g

Spinach Artichoke Twice Baked Potatoes (Paleo)

Serves: 4-8

Prep Time: 10 min || Cook Time: 1hr 30 mins

Cooking Type: Baking

Course: Side Dish/Salad

Spinach Artichoke Twice Baked Potatoes that are so creamy and packed with "cheesy" flavor that you'll never believe they're dairy free, paleo, Whole food compliant and vegan! Great side dish or meal paired with a salad.

Ingredients

·         4 small/medium russet potatoes

·         5 oz container fresh baby spinach

·         1/2 of a 14 oz can artichoke hearts check ingredients

·         1/2 medium onion diced

·         2 cloves garlic minced

·         1 small can 5.3 oz coconut cream*

·         1.5 Tbsp fresh lemon juice

·         3/4 tsp fine grain sea salt

·         2 Tbsp nutritional yeast

·         2 Tbsp  butter-flavored coconut oil

Instructions

2.       Rub the potatoes with coconut oil and sprinkle with salt if desired, Bake the potatoes at 400 for 1 hour or until soft inside****

3.       Once cooled, cut each potato open lengthwise and scoop out the inside, leaving a thin layer.

4.       You will use the inside of 3 of the potatoes, discard the inside only of the 4th, or save for another use**

5.       Heat a medium skillet over medium heat and add 1 tbsp coconut oil. Add the onions and cook until soft, then the garlic and cook until just softened.

6.       Add the chopped spinach and sauté, stirring until wilted, then add the chopped artichoke hearts and a sprinkle of salt and cook one more minute. Remove from heat and set aside.

7.       Mash or blend together the insides from 3 potatoes with the coconut cream, lemon juice, nutritional yeast, coconut oil, plus 3/4 tsp of salt

8.      Combine the potato mixture with the spinach artichoke mixture, then scoop into the hollowed potatoes

9.       Bake at 400 for about 15-20 minutes or until beginning to lightly brown. Remove from oven and serve hot. You can store leftovers in the refrigerator for up to 4 days - they reheat in the oven or toaster oven really well!

Recipe Notes

Mediterranean Jackfruit Salad

Serves: 4

Prep Time: 30 min || Cook Time: 30 mins

Cooking Type: Baking

Course: Side Dish/Salad

Dressing Ingredients

·         1 tablespoon Dijon mustard

·         2 tablespoons fresh mint, minced

·         1 tablespoons shallots, dived

·         Zest of 1 lemon

·         Juice of 1 lemon

·         1 tablespoon apple cider vinegar

·         3 tablespoons olive oil or avocado oil

·         Salt and pepper to taste

Salad Ingredients

·         1 - 14 ounce can of organic young jackfruit (I like Native Forest)

·         1/4 cup sweet peppers (optional)

·         1/2 cup cucumbers, diced

·         1/2 cup kalamata olives, pitted and roughly chopped

·         2 avocados, pitted and diced

Instructions

1.        Place the dijon, mint, shallots, lemon, and apple cider vinegar in a bowl. Whisk in the oil and season with salt and pepper.

2.       Drain and rinse the jackfruit and then shred, removing the hard core.

3.       Place the shredded jackfruit into the dressing bowl, along with the rest of the ingredients, and gently toss. Season as needed and serve.

Easy Red Cabbage Salad

Serves: 4-6people

Prep Time: 30 min || Cook Time: 30 mins

Course: Side Dish/Salad

Ingredients

·         1 small red cabbage

·         4 anchovies (omit if vegan)

·         2 garlic cloves, minced

·         1/2 cup parsley

·         2 teaspoons Dijon mustard

·         2 tablespoons apple cider vinegar

·         1/4 cup extra virgin olive oil

Instructions

1.        Cut the red cabbage in half, lengthwise. Cut out the small core at the end. Use a food processor or sharp knife to cut the cabbage into thin strands.

2.       Add to a large glass bowl, along with the garlic, parsley, Dijon and vinegar. Use a whisk and slowly drizzle in the olive oil until combined.

3.       Place the cabbage in the bowl and toss with the dressing. The salad will get better with time so allow it to sit before serving. Salt if necessary.

Italian Dressing Recipe

An easy zesty Italian vinaigrette—just throw a few ingredients in a jar and shake.

Serves: 16 tablespoons

Prep Time: 5 min

Cooking Type: Baking

Course: Side Dish/Salad

Ingredients

·         1 tablespoon chopped fresh herbs - I used Italian flat leaf parsley

·         1 teaspoon dried oregano

·         1 clove garlic minced with a garlic press

·         1/2 teaspoon sea salt or more to taste

·         1/4 teaspoon fresh cracked black pepper

·         1/4 cup red wine vinegar

·         3/4 cup organic extra virgin olive oil

Instructions

1.        Shaking Method: Add all ingredients to a jar or bottle with a tight-fitting lid and shake vigorously until well combined.

2.       Whisking Method: Add all ingredients to a mixing bowl and whisk until the ingredients come together.

3.       Taste and adjust seasonings if needed.

Calories: 91kcal | Fat: 10g | Saturated Fat: 1g | Sodium: 73mg | Potassium: 2mg | Vitamin A: 50IU | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 0.1mg

Italian Dressing Recipe

Prep Time: 4 Mins || Cook Time: 5 Mins

Yield: 16 spoons

Recipe Type: side

An easy zesty Italian vinaigrette—just throw a few ingredients in a jar and shake.

Ingredients

·         1 tablespoon chopped fresh herbs - I used Italian flat leaf parsley

·         1 teaspoon dried oregano

·         1 clove garlic minced with a garlic press

·         1/2 teaspoon sea salt or more to taste

·         1/4 teaspoon fresh cracked black pepper

·         1/4 cup red wine vinegar

·         3/4 cup organic extra virgin olive oil

Instructions

1.        Shaking Method: Add all ingredients to a jar or bottle with a tight-fitting lid and shake vigorously until well combined.

2.       Whisking Method: Add all ingredients to a mixing bowl and whisk until the ingredients come together.

3.       Taste and adjust seasonings if needed.

Calories: 91kcal | Fat: 10g | Saturated Fat: 1g | Sodium: 73mg | Potassium: 2mg | Vitamin A: 50IU | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 0.1mg

Air Fryer Asparagus

Prep Time: 5 Mins || Cook Time: 7 Mins

Yield: 4

Recipe Type: side

Once you taste Air Fryer Asparagus, you'll never make it any other way! Tender and crisp, air fried asparagus is a simple vegan Whole food side dish.

Ingredients

·         1-pound asparagus wooden ends trimmed

·         1 tsp olive oil

·         pinch kosher salt optional

Instructions

1.        Preheat air fryer to 400 degrees F.

2.       Remove the woody ends from the stalks.

3.       Add asparagus to the basket of your air fryer. Lightly spritz/spray with olive oil.

4.       Cook for 7 minutes, or until they have reached your desired level of crispy.

5.       Sprinkle finished asparagus with a pinch of sea salt. Serve immediately.

RECIPE NOTES

·         If you're cooking a large batch, shake the basket halfway through to distribute the stalks around for even cooking.

·         Don't be aggressive with spritzing the olive oil on the stalks. Too much olive oil = mushy asparagus.

Amount Per Serving (4 oz)

Calories 32 Calories from Fat 9

Fat 1g2%, Saturated Fat 0g0%, Cholesterol 0mg0%, Sodium 2mg0%, Potassium 229mg7%, Carbohydrates 4g1%, Fiber 2g8%, Sugar 2g2%, Protein 2g4%, Vitamin A 855IU17%, Vitamin C 6.4mg8%, Calcium 27mg3%, Iron 2.4mg13%

Gut-Healing Vegetable Broth

Serves: 8

Prep Time: 5 mins || Cook Time: 1 hr

Cooking Type: Simmering

Course: Side dish

A nutritious, gut-healing broth as a vegan alternative to bone broth. If you don't like or can't find any ingredients, don't worry. Add what flavors you like and try to get as much variety and nutritional goodness as you can!

Ingredients

·         12 cups / 2 3/4 litres filtered water

·         1 tbsp coconut oil, or extra-virgin olive oil

·         1 red onion, quartered (with skins)

·         1 garlic bulb, smashed

·         1 chilli pepper, roughly chopped (with seeds)

·         1 thumb-sized piece of ginger, roughly chopped (with skin)

·         1 cup greens, such as kale or spinach

·         3-4 cup mixed chopped vegetables and peelings, I used carrot peelings, red cabbage, fresh mushrooms, leeks and celery

·         1/2 cup dried shiitake mushrooms

·         30 g dried wakame seaweed

·         1 tbsp peppercorns

·         2 tbsp ground turmeric

·         1 tbsp coconut aminos

·         A bunch of fresh corriander, or other herb of your choice

·         (optional) 1/4 cup nutritional yeast flakes, for extra flavor and vitamins

Instructions

1.        Simply add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.

2.       Once everything has been cooked down, strain the liquid into a large bowl.

3.       Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.

Notes

*Coconut aminos can be very salty, depending on what brand you use so taste before adding any additional salt.

1-Pot Cauliflower Rice Kitchari

Serves: 5

Prep Time: 6 hrs. 10 mins || Cook Time: 45 mins

A hearty 1-pot meal of kitchari - a traditional Ayurvedic dish for when comfort food is on the brain. Easy to digest and incredibly soothing, our inspired take on this flavorful dish can be served atop greens, grains, or roasted vegetables.

Ingredients

MOONG DAL

·         3/4 cup moong dal or chana dal

KITCHARI

·         1 1/2 Tbsp coconut or avocado oil (or sub water, but the turmeric will be more bioavailable with a little fat)

·         1 1/2 tsp cumin seed

·         1 tsp mustard seed

·         2 Tbsp grated (or finely chopped) ginger

·         1-2 small serrano peppers (seeds removed + diced // reduce or omit for less heat)

·         2 cloves minced garlic

·         1 minced shallot

·         1 cup diced tomatoes

·         2 cups water

·         2 whole cloves (optional)

·         2 whole cardamom pods (optional)

·         2 cups cauliflower rice*

·         1/2 tsp garam masala

·         1 tsp ground cumin

·         1 tsp ground turmeric

·         2-3 Tbsp coconut aminos

·         1/4 tsp sea salt

·         1/3 cup light coconut milk

FOR SERVING optional

·         Cilantro

·         Lime or lemon

·         Roasted Vegetables

Instructions

1.        Add moong dal (or chana dal) to a large pot or skillet and cover with cool water. Soak overnight (or for 6 hours). Once soaked, rinse and drain. Set aside in strainer.

2.       Heat the same large pot or rimmed skillet over medium heat. Once hot, add oil (or water), cumin seed, mustard seed, ginger, serrano peppers, and tomatoes. Sauté for a few minutes, stirring occasionally (see photo).

3.       Next, add moong dal and sauté for a few minutes, stirring occasionally. Then add water, clove (optional), and cardamom (optional). Increase heat and bring to a low boil. Then reduce heat to a simmer, cover, and cook until moong dal is tender - about 15-20 minutes.

4.       Add cauliflower rice, garam masala, cumin, turmeric, coconut aminos, and sea salt and stir to combine (see photo). Cover and cook until cauliflower rice is tender, about 10-15 minutes, stirring occasionally. If the mixture becomes too dry, add more water (you’re going for the texture in the photo).

5.       Add coconut milk at this time for creamier texture (optional). Taste and adjust flavor as needed, adding more salt for saltiness, coconut aminos for depth of flavor, cumin for smokiness, or garam masala for curry flavor.

6.       Serve as is or over rice, greens, or roasted vegetables. We love this kitchari with roasted beets, sweet potatoes, cilantro, and this Tahini-Curry Paste Dressing.

7.       Store leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop. Add more water or coconut milk if dry.

Calories: 270 Fat: 5.7g Saturated fat: 0.7g Sodium: 149mg Carbohydrates: 40g Fiber: 7.3g Sugar: 3.5g Protein: 15.7g

Spaghetti Squash Pizza Nests

Serves:12

Prep Time: 10 mins || Cook Time: 1 hr 20 min

Cooking Type: Baking

Course: Side dish

Spaghetti Squash Pizza Nests are tasty, low carb, gluten free, noodle nests with pizza inside.

Ingredients

·         1 medium size spaghetti squash (about 2 1/2 cups squash noodles

·         2/3 cup tomato sauce * try to get one without added sugars

·         ½ tsp garlic powder

·         1 ½ tsp Italian seasonings

·         ¼ tsp oregano

·         Pinch sea salt

·         24 slices pepperoni * I like uncured nitrate free brands

·         ½ tbsp chopped basil fresh or lightly dried

Instructions

1.        Preheat oven to 400 F (204 C), and line or oil a baking sheet.

2.       Using a skewer or knife, poke holes all over the spaghetti squash. Place on baking sheet and bake for an hour, turning over halfway through.

3.       Remove squash from oven and cool until cool to touch. Leave oven on 400F (204 C).

4.       Grease or oil 2 muffin pans.

5.       While squash is cooling, Combine in a medium size mixing bowl: tomato sauce, garlic powder, Italian seasonings, and oregano. Mix together.

6.       Once squash is cool, slice in half and using a fork scrape noodles into a large bowl.

7.       Place squash noodle mixture into muffin cups and make a well in the center of each with a spoon.

8.      Add tomato sauce mixture to each well.

9.       Add a pepperoni slice to each well

10.   Sprinkle with chopped basil, and bake at 400 F (204 C) for 25 minutes or until set.

11.     Serve.

Avocado Cauliflower Rice

Serves: 6 cups

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Baking

Course: Side dish

An easy side dish, this Avocado Cauliflower Rice takes riced cauliflower and adds smashed avocado, jalapeño, lime juice, and cilantro for a delicious paleo, Whole food, and low carb dish perfect to pair with just about anything!

Ingredients

·         6 cups cauliflower rice

·         1 tablespoon cooking fat (avocado oil, coconut oil)

·         1 cup diced yellow onion (120 grams)

·         3 cloves garlic, minced

·         2 large avocados, diced (300 grams)

·         1 jalapeño, diced

·         2 1/2 tablespoons lime juice

·         1/2 cup packed cilantro, roughly chopped

·         salt and pepper, to taste

Instructions

1.        Heat a large sauté pan over medium heat. Add oil and let it get hot. Once hot, add diced onions and sauté for 5 minutes until translucent, stirring occasionally. Add garlic and cook for another minute. Add the cauliflower rice and let cook for 6-7 minutes, stirring occasionally, until softened.

2.       While the rice cooks, make the avocado mash. Add avocados, diced jalapeno, lime juice, and salt and pepper to a large bowl and mash with a fork until combined, but a little texture remains.

3.       Once cauliflower rice is cooked to your preference, remove from heat. Add avocado mixture to cauliflower rice and mix well to combine. Stir in cilantro. Top more cilantro and jalapeño if desired. Enjoy!

Calories 151 Calories from Fat 90

Total Fat 10g 15%, Saturated Fat 2.6g 13%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 5g, Potassium 715.9mg 20%, Carbohydrates 14g 5%, Dietary Fiber 7.4g 30%, Sugars 5.4g, Protein 4g 8%, Vitamin A 4.6%, Vitamin C 121.9%, Calcium 4.9%, Iron 5.7%

Date Paste

Serves: 1 cup

Prep Time: 4 mins ||

Cooking Type: Baking

Course: Side dish

This Date Paste is so simple to make and is so smooth and sweet. This all natural sweetener is so delicious and can be used in place of sugar in any recipe.

Date paste is good to use if you have a recipe where you need a touch of sweetness or where honey or agave is called for. Just a small amount though as it is extremely sweet.

Ingredients

·         1 cup pitted dates packed

·         1/2 cup very hot water

Instructions

1.        Combine dates and hot water in a bowl and let sit for 1 minute. Massage with fingers to help soften.

2.       Place dates and all the liquid in a blender and process for 30 seconds or until completely smooth.

3.       Store in a closed container in the fridge. Makes 1 cup

Vegetable “Bone” Broth

Serves: 8

Prep Time: 5 mins || Cook Time: 1 hr

Cooking Type: Simmering

Course: Side dish

I am under the weather so I thought I would try out some veggie "bone" broth. Here is the recipe I used based on what I had on hand and the original recipe is linked at the bottom. It's got another half hour left to simmer, but what I tasted so far is delicious!

Ingredients

·         12 cups water

·         1 tbsp coconut oil or extra-virgin olive oil

·         1 small white onion (cut in half)

·         2 shallots (cut in half)

·         1 garlic head (top cut off)

·         1/2 tsp cayenne pepper

·         1 thumb-sized piece of ginger roughly chopped (with skin)

·         1 handful spinach

·         3-4 cup mixed chopped vegetables and peelings

·         (I used about 2 cups of celery, 3 carrots, and half a container of button mushrooms quartered)

·         1 tbsp peppercorns

·         2 tbsp ground turmeric

·         1 tbsp coconut aminos

·         1 bunch of fresh parsley

·         1 bunch of fresh cilantro

·         1/4 cup nutritional yeast flakes

·         Salt to taste

Instructions

1.        Add everything to a large stock pot. Bring to a boil then simmer, with the lid on, for about an hour.

2.       Once everything has been cooked down, strain the liquid into a large bowl.

3.       Serve immediately or allow to cool and freeze for later.

Vegetarian Curry

Serves: 1

Prep Time: 15 mins || Cook Time: 35

Cooking Type: Roasting

Course: Side dish

Curry with roasted vegetables in dairy-free milk cream. This vegan vegetarian Whole food recipe can be served as a main or side dish even if you aren’t following a vegan or vegetarian lifestyle.

Ingredients

Vegetables:

·         1 bell pepper, diced

·         12 oz. cauliflower florets

·         10 oz. broccoli florets

·         10 oz. eggplants, diced to cubes

·         6 tbsp olive oil

·         1 tsp coarse salt

·         ¼ tsp ground black pepper

Aromatics:

·         2 tbsp chopped garlic

·         1 tbsp chopped ginger

·         2 large shallots, finely chopped

Other:

·         1 tsp each turmeric, coriander, and cumin powder

·         14 oz. full fat coconut milk

·         1.5 tbsp almond butter or sunbutter

·         1 to 1.5 tbsp tamarind concentrate, (alt. lime juice to taste)

INSTRUCTIONS

Roast:

1.        Preheat oven to 420F.

2.       Place vegetables in one layer over a large sheet pan lined with parchment. Season with olive oil, salt, and pepper.

3.       Toss to combine well.

4.       Bake for 25-30 minutes, middle rack.

Vegan Curry Sauce:

1.        In the last 10 minutes while the vegetables are roasting in the oven, add 3 tbsp olive oil to a well-heated large skillet or dutch oven.

2.       Sauté aromatics over medium heat with a pinch of salt until fragrant, about 2 minutes.

3.       Turn the heat down to low. Stir-in turmeric, coriander, and cumin powder, sauté for 30 seconds.

4.       Add coconut milk, almond butter, and tamarind concentrate. Stir often until the almond butter is completely dissolved, about 2-3 minutes.

5.       Combine: Add roasted vegetables to the curry sauce. Gently toss to coat the sauce over. Serve hot or warm.

serving: 1serving | calories: 329kcal | carbohydrates: 15g | protein: 5g | fat: 29g | saturated fat: 14g | sodium: 432mg | potassium: 668mg | fiber: 4g | sugar: 6g | vitamin a: 18.5% | vitamin c: 118% | calcium: 6.4% | iron: 18.9%

Fall Harvest Salad with Maple Tahini Dressing

Serves: 4

Prep Time: 20 mins || Cook Time: 30 mins

Cooking Type: Baking

Course: Side dish

This Fall harvest salad features the best Fall flavors: squash, apple, kale, brussel sprouts, beets, pomegranate and cranberries. All that topped off with a sweet and tangy tahini maple dressing? Perfection.

Ingredients

For the Salad

·         4 cups halved brussel sprouts, roasted

·         4 cups diced, squash of choice such as acorn, butternut or kabocha, roasted

·         4 small beets, diced and roasted, steamed or boiled

·         2 cups tightly packed, finely chopped kale

·         1 apple, diced

·         1/2 cup chopped walnuts

·         1/2 cup dried cranberries

·         1/2 cup pomegranate arils

For the Tahini Maple Dressing

·         5 tbsp (75 g) tahini

·         2 tbsp apple cider vinegar

·         1 tbsp fresh lemon juice

·         3 cloves garlic

·         4–6 tbsp water, to reach desired consistency

·         pinch of salt, to taste

Instructions

To Roast the Brussel Sprouts.

1.        Place the halved brussel sprouts on a pan, drizzle with a bit of olive oil, salt and pepper and roast at 425 degrees until tender, about 30 minutes.

To Roast the Squash.

2.       There are a few different ways you can cook squash but for this recipe I de-seeded it and roasted it in large chunks on a pan until tender.

3.       Once it was cooked, I peeled off the skin and diced it for the salad.

4.       I used 2 cups of kabocha squash and 2 cups of acorn squash, cooked at the same time as the brussel sprouts.

To Cook the Beets.

1.        I peeled and chopped the beets and steamed them until tender.

2.       You can also boil them or roast them in the oven at the same time as the Brussels and squash.

To Make the Dressing.

1.        Add all the dressing ingredients to a blender and mix until smooth and creamy.

To Assemble the Salad.

2.       Place everything in a large bowl, top with the dressing and mix well. Serve immediately or store in the fridge for up to 4 days.

Texas de Brazil Chimichurri Recipe

Serves: 16

Makes: 2 Cups

Prep Time: 5 mins || Cook Time: 5 mins

Cooking Type: Baking

Course: Side, Sauce

The absolute best chimichurri recipe. Garlicky and a bit spicy with lovely fresh herbs, it's super easy to make and the perfect sauce or condiment for any vegan, paleo, or Whole food fridge. The Texas de Brazil chimichurri recipe, it's by far my favorite chimichurri recipe of all time!

Ingredients

·         2 tablespoons fresh garlic roughly chopped

·         1/2 cup fresh parsley

·         1/4 cup fresh cilantro

·         1 cup olive oil or avocado oil

·         1/4 cup fresh lemon juice

·         1 tablespoon dried oregano

·         1 tablespoon crushed red pepper

·         1/2 tablespoon salt plus more to taste

Instructions

In a food processor, process fresh garlic until minced. Add fresh parsley and fresh cilantro and pulse until uniformly chopped.

Add in remaining ingredients and pulse until well combined. Transfer to an airtight container and keep in the fridge.

Calories 17 Calories from Fat 9Total Fat 1g 2%, Sodium 227mg 9%, Potassium 32mg 1%, Total Carbohydrates 1g 0%, Vitamin A 6.6%, Vitamin C 5.3%, Calcium 1.1%, Iron 1.9%

Avocado Cauliflower Rice

Serves: 6

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Baking

Course: Side dish

An easy side dish, this Avocado Cauliflower Rice takes riced cauliflower and adds smashed avocado, jalapeño, lime juice, and cilantro for a delicious paleo, Whole food, and low carb dish perfect to pair with just about anything!

Ingredients

·         6 cups cauliflower rice

·         1 tablespoon cooking fat (avocado oil, coconut oil)

·         1 cup diced yellow onion (120 grams)

·         3 cloves garlic, minced

·         2 large avocados, diced (300 grams)

·         1 jalapeño, diced

·         2 1/2 tablespoons lime juice

·         1/2 cup packed cilantro, roughly chopped

·         salt and pepper, to taste

Instructions

1         Heat a large sauté pan over medium heat. Add oil and let it get hot.

2         Once hot, add diced onions and sauté for 5 minutes until translucent, stirring occasionally. Add garlic and cook for another minute.

3         Add the cauliflower rice and let cook for 6-7 minutes, stirring occasionally, until softened.

4        While the rice cooks, make the avocado mash. Add avocados, diced jalapeno, lime juice, and salt and pepper to a large bowl and mash with a fork until combined, but a little texture remains.

5         Once cauliflower rice is cooked to your preference, remove from heat. Add avocado mixture to cauliflower rice and mix well to combine. Stir in cilantro.

6        Top more cilantro and jalapeño if desired. Enjoy!

Calories 151 Calories from Fat 90, Total Fat 10g 15%, Saturated Fat 2.6g 13%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 5g, Potassium 715.9mg 20%, Total Carbohydrates 14g 5%, Dietary Fiber 7.4g 30%, Sugars 5.4g, Protein 4g 8%, Vitamin A 4.6%, Vitamin C 121.9%, Calcium 4.9%, Iron 5.7%

Roasted Salsa Verde with Tomatillos and Chiles

Serves: 1

Prep Time: 5 mins || Cook Time: 15 mins

Cooking Type: Stove Top

Course: Side

This roasted salsa verde is full of flavor and is a fantastic Whole food salsa for your warm weather Whole food. Packed with roasted tomatillos, jalapeño, poblano pepper, and tomato, this garlicky Whole food salsa will become your new favorite salsa verde, I pinky promise.

Ingredients

·         1 1/2 pounds tomatillos husks removed and washed

·         1/2 - 1 jalapeño see notes

·         1 poblano pepper

·         1/2 white onion cut into 1/4s

·         1 Roma tomato halved

·         2 cloves garlic peeled

·         1/4 - 1/2 cup cilantro

·         1 1/2 teaspoon white vinegar

·         1/2 teaspoon salt

Instructions

1         Preheat broiler. Place tomatillos, jalapeño, poblano pepper, and onion on baking sheet.

2         Broil until blackened and charred, turning with tongs to ensure all of skin is blackened. Remove from broiler and let cool slightly.

3         Pull stem of poblano out and remove seeds as well. Discard. Transfer tomatillos, poblano, jalapeno, as well as Roma tomato, garlic, 1/4 cup cilantro, white vinegar, and salt to food processor. Process until pretty uniform.

4        Taste and add more cilantro or salt, if desired. Process until desired texture.

Recipe Notes

Use the jalapeño to customize the spiciness. Remove seeds and use only half a jalapeño if you want a mild salsa. Keep seeds in pepper and use entire jalapeño if you want it a bit spicier!

leek and potato pan roast

Serves: 4

Prep Time: 10 mins || Cook Time: 35 mins

Cooking Type: Roasting

Course: Side dish

Seasonal Leek and Potato Pan Roast! Super flavor, healthy, and easy to make all in one pan! A paleo and vegan spring side dish perfect for any gathering. Whole 30 friendly!

Ingredients

·         1 lb red potatoes or gold potatoes (around 6 small)

·         2 leeks (stem only), sliced

·         1/3 to 1/2 cup sliced red onion

·         1/3 cup to 1/2 cup olive oil or avocado oil

·         1 tbsp balsamic vinegar

·         1 garlic clove (minced)

·         1/2 tsp salt and pepper each (divided)

·         2 cups or more Leafy greens (spinach, kale, etc).

·         lemon

·         parsley

Instructions

1         Preheat oven to 425F.

2         Wash your vegetables.

3         Cut off green tops of leeks. Next trim the root off the leeks, slice stalks in half and rinse well under running water. Cut leeks into 1-inch lengths (or less). I made them into small rings but you can also cut lengthwise and fan them out. Place into bowl of water to help remove sediment.

4        While the leeks are sitting, slice your potatoes into quarters, then peel and slice your red onion into thin strips.

5         Remove leeks from water and place all vegetables into a clean mixing bowl.

6        Add 1 minced garlic clove, 1/3 to 1/2 cup olive oil, 1 tbsp balsamic vinegar, 1/4 tsp sea salt, 1/4 tsp or more black pepper, and a squeeze of lemon.

7         Toss all together until all the vegetables are evenly coated.

8        Lay out all the vegetables on a sheet pan. Spread them out evenly.

9        Roast at 425F in the oven for 30- 35 minutes. Turn/flip potatoes half way through roasting.

10     Remove from oven, set aside.

11       Place your greens (spinach, etc) In a small microwave bowl with a tsp broth or water. Microwave for 30 seconds until greens are softened/steamed.

12      Place your leek, potatoes, and onion in a large bowl with the remaining oil/seasoning from the pan.

13      Add your steamed greens and toss all together.

14      Add another 1/4 tsp salt/pepper on top to season. Fresh lemon juice and parsley to garnish.

15      Serve immediately or store in air tight container and place in fridge if not serving right away.

16      Reheat for 5 minutes in oven when ready to serve.

Serving Size: 1 Calories: 233 Sugar: 2.9g Sodium: 25.7mg Fat: 13.8g Saturated Fat: 1.9g Carbohydrates: 25.7g Fiber: 3.5g Protein: 3.3g Cholesterol: 0mg

DESSERT AND SNACKS

Cashew Pesto

Serves: 1 cup

Prep Time: 5 min || Cook Time: 5 mins

Cooking Type: Baking

Course: Source

A Whole food, paleo & vegan pesto recipe that goes well with pretty much anything!

The cashews give it a bit of a sweetness as opposed to traditional pine nuts, and the nutritional yeast gives it a “cheesy” flavor…without the dairy!

Ingredients

·         1 cup packed fresh basil leaves

·         1/4 cup raw unsalted cashews

·         1-2 garlic cloves

·         1 tbsp nutritional yeast

·         1/2 tsp sea salt

·         1/3 cup olive oil extra virgin

Instructions

6.       Combine all ingredients and blend for 10-15 seconds until combined but still slightly lumpy (unless you want it to be more of a pureed sauce, then go to town!)

Sautéed Apples & Pears with Coconut Butter

Serves: 3

Prep Time: 2 min || Cook Time: 7 mins

Cooking Type: Baking

Course: Dessert

Incredibly easy and delicious Sautéed Apples & Pears with Cinnamon and Coconut Butter that's Paleo, Vegan, and Whole food compliant. No added sugar or sweeteners, dairy free, gluten free.

Ingredients

·         1 large apple I used Pink Lady or 2 small*, peeled and sliced into 1/4-1/2 inch segments

·         1 large pear or 2 small (not too ripe), peeled and sliced as above

·         2 tbsp coconut oil or possibly more if you need extra towards the end

·         2 tsp ground cinnamon a full 2 if you love cinnamon!

·         1/4 tsp fine grain sea salt

·         3 tbsp coconut butter melted**

Instructions

1.        Heat a medium, well-seasoned cast iron or nonstick skillet over med heat and add 1 Tbsp of the coconut oil***

2.       Once heated, add the apples and cook/stir one minute, then add the pears and combine

3.       Sprinkle the salt evenly over the top and stir, continue to cook until softened, about 3 minutes, adding any extra coconut oil and adjusting heat to lower if you need to.

4.       Lower the heat to low and sprinkle the cinnamon over apples and pears, stir. If mixture is very sticky you can add a drop of water to thin it out. Once fruit is coated with cinnamon, soft and lightly browned, remove from heat.

5.       Microwave coconut butter in a glass dish in increments of 5 secs until drippy but not too hot** Drizzle over apples and pears to serve. Enjoy!

Recipe Notes

·         These are my favorite for sautéing - you can use any that you would typically use for a pie (firm, crisp, sweet/tart) with such as granny smith, jonagold, honeycrisp, etc.)

·         To melt coconut butter (you'll need to if it's below 70-75 degrees F), place it in a glass container and microwave in 5 second increments, stir to combine. You can also run the jar under very hot water until melted if preferred.

·         If using cast iron, it should be able to function essentially as a non-stick skillet would. If in doubt, go with a nonstick skillet.

Nutrition

Calories: 240kcalFat: 17gSaturated fat: 10gSodium: 200mgPotassium: 133mgCarbohydrates: 22gFiber: 6gSugar: 13gProtein: 1gVitamin A: 35%Vitamin C: 5.6%Calcium: 31%Iron: 0.8%

Perfect Whole Foods Instant Pot Tomato Soup (Vegan, Paleo)

Serves: 8

Prep Time: 10 min || Cook Time: 10 mins

Cooking Type: Baking

Course: Soup

This right here is the perfect Whole Food Instant Pot tomato soup (vegan) recipe. Creamy and rich but dairy-free and refined-sugar-free, this Whole Food Instant Pot tomato soup comes together easily and is the perfect nourishing and comforting soup for any Whole food, paleo, or vegan diet. No one would ever guess it's Whole food or vegan, either!

Ingredients

·         1 Tbsp. avocado or olive oil

·         1/2 cup yellow onion chopped

·         2 carrots chopped

·         4 cloves garlic minced

·         1 Tbsp. tomato paste

·         1 28- ounce can whole San Marzano tomatoes crushed with your hands or in the can with kitchen shears

·         2 cups vegetable broth for vegan

·         1/2 tsp. dried thyme

·         1 bay leaf

·         2 Tbsp. coconut aminos

·         1 14- ounce can unsweetened full-fat coconut cream or coconut milk

·         lots of sea salt

·         1/4 cup fresh basil chopped

·         fresh cracked black pepper

Instructions

1.        Turn the Instant Pot to sauté mode. Heat avocado or olive oil in pot. Add the onion, carrots,

2.       and garlic and sauté for 5-10 minutes or until onions and carrots are very soft.

3.       Add tomato paste and stir for a few minutes; tomato paste will begin to caramelize and brown a bit. Pour in the tomatoes with the juice, along with broth, thyme, bay leaf, and coconut aminos. Cook on Manual High Pressure for 15 minutes. Carefully Quick Release and remove lid.

4.       Add coconut milk or coconut cream to pot and lots of sea salt. Stir until totally combined. Working in batches, carefully purée soup in blender and return to pot. Serve with plenty of fresh basil leaves and fresh cracked black pepper.

Recipe Notes

If you don't have an Instant Pot, you can make this soup on the stovetop.

Follow the directions up until sealing the Instant Pot using a large pot on the stove. Add tomatoes, spices, and broth to the pot then bring to a simmer over medium-high heat. Reduce heat to low and cover. Simmer for 30 minutes. Uncover and proceed with recipe: stir in coconut milk, purée, and serve.

Calories 175 Calories from Fat 117 Total Fat 13g 20% Saturated Fat 10g 50% Sodium 467mg 19% Potassium 553mg 16% Total Carbohydrates 13g 4% Dietary Fiber 2g 8% Sugars 5g Protein 3g 6% Vitamin A 57% Vitamin C 20.5% Calcium 6.5% Iron 20.8%

Watermelon Pizza

Serves: 8 slices

Prep Time: 10 mins

Cooking Type: Slow Cooker

Course: Dessert

A fun twists on classic fruit salad! Watermelon slices topped with homemade coconut cream, fresh berries, and mint. Perfect for summer!

Ingredients

·         1 large watermelon

·         1 can full fat coconut milk I like Native Forest brand

·         2 cups fresh fruit I used sliced strawberries, blueberries, and blackberries

·         8-10 fresh mint leaves

Instructions

1.        Chill can of coconut milk overnight. (preferred for best result)

2.       Place a metal bowl and beaters into the freezer to chill for 5-10 minutes while you cut the watermelon.

3.       Slice a large watermelon down the middle and cut a large round piece about 1-1.5 inches thick. This will be your "pizza". Cut it into 8 triangle slices.

4.       Make the coconut whipped cream. Remove the bowl from the freezer and add in just the hardened white coconut cream from the can.

5.       Discard the watery part or save for future use in other recipes (it's great in smoothies!). Use a hand mixer to whip the coconut milk for a few minutes until it starts to resemble whipped cream and soft peaks form.

6.       Place some of the coconut cream on each of the "pizza" slices. Top with fruit and fresh mint leaves. Serve and enjoy!

Pumpkin Pie Bliss Balls

The perfect pumpkin & protein-packed snack - Whole foods, paleo, gluten free & vegan!

Serves: 12

Prep Time: 5 min

Course: Snack

Ingredients

·         1 cup raw unsalted pecans

·         1 cup pitted dates

·         2 tsp pumpkin pie spice

·         2 tbsp pumpkin puree check your labels for additives/sugar! Make sure it's 100% pumpkin.

Instructions

1.        Combine all ingredients in a food processor and pulse for 30 seconds - 1 minute until it forms into a thick paste (but you still see small chunks of nuts).

2.       Form the dough into 1-inch-thick balls (should yield about 12) and store in the fridge until ready to use. Can be stored in the fridge for up to 4 days. Enjoy!

Vegan Cheese Sauce

Serves: 8

Prep Time: 15 mins || Cook Time: 2 mins

Cooking Type: Blending

Course: Dessert

I came up with this new Vegan Cheese Sauce recipe when I simply needed something to dip in. This easy recipe contains only 3 ingredients and it is an incredibly delicious: cheesy, creamy, rich, delicious, mouthwatering, satisfying – I never expected this Vegan Cheese Sauce to come out like this.

Ingredients

·         1 cup cashews (soaked in hot water for 15 minutes)

·         1 1/4 (300 ml) cups organic vegetable broth

·         1 Tbs tahini sesame paste

Instructions

1         After soaking the cashews in hot water for 15 minutes, drain them and transfer to a blender.

2         Add vegetable broth and tahini. Process until smooth.

APPETIZER

Mango Avocado Salsa

Serves: 8

Prep Time: 10 min ||

Cooking Type: Baking

Course: Appetizer

A sweet & spicy, light & refreshing app or topping for your favorite protein!

Ingredients

·         1 cup mango diced

·         1/2 red onion diced

·         1 avocado diced

·         1/4 cup fresh cilantro coarsely chopped

·         1 jalapeno seeds/stem removed and chopped

·         1/4 tsp sea salt

·         1 lime juiced

Instructions

1.        Combine all ingredients in a bowl 1-2 hours before you plan to eat (to let the flavors come together a bit!)

2.       Serve with your favorite chips

3.       Store in the fridge for up to 4 days.

4.

Easy Marinated Goral Olives

Serves: 8-10 people

Prep Time: 5 min || 10 mins

Course: Appetizer

Easy Marinated Olives from Spain is a delicious, healthy, and super simple to make tapas recipe. Gently flavored with garlic and lemon, this appetizer will be a hit!

Ingredients

·         2 cups Goral Olives from Spain

·         1 cup Marcona almonds

·         3/4 cup olive oil

·         zest from 1 lemon

·         1 head of garlic

·         1 pinch of red pepper flakes

·         a pinch of sea salt

Instructions

1.        Add all the ingredients to a small pot over medium heat. When the oil starts to bubble, reduce the heat to low. Continue to simmer the olives for 10 minutes, stirring the pot occasionally.

2.       Strain the olives and almonds through a fine mesh sieve. Reserve the oil to cook with or to serve as a dipping oil for some bread.

NOTES

1.        Marcona almonds are not widely available and can be pricey. Blanched almonds make a good substitute in this recipe.

2.       Olives from Spain are available in pots, under vacuum or in bulk in grocery stores, as well as in most independent grocery stores.

3.       Check the provenance to make sure of the origin of the product!

Everything Bagel Vegan Cheese Ball

Serves: 4

Prep Time: 5 mins || Cook Time: 35 mins

Cooking Type: Baking

Course: Appetizer

Everything bagel Seasoning Vegan Cheese Ball. No soaking, blending, straining needed! 10-minute vegan cheese ball. Gluten-free. Can be soy-free

Calories: 185kcal

Ingredients

·         1 cup (112 g) almond flour, super fine if possible

·         1/2 tsp (0.5 tsp) salt

·         2 tsp nutritional yeast

·         1/8 tsp (0.13 tsp) dried sage

·         1/4 tsp (0.25 tsp) dried thyme

·         1/4 tsp (0.25 tsp) garlic powder

·         1/4 tsp (0.25 tsp) onion powder

·         generous dash of black pepper

·         1 clove of garlic minced or crushed

·         2 to 3 tsp lime juice

·         use water starting with 2 tsp

·         2 tsp extra virgin olive oil

·         1/2 tsp (0.5 tsp) miso, white mellow miso

·         1 tbsp or more everything bagel seasoning, (see note to make your own)

Instructions

1.        Add all the dry ingredient to a bowl (almond flour to black pepper) and mix well.

2.       Add the rest of the ingredients except bagel seasoning and mix well. Get your hands in there to press and knead into a dough.

3.       Taste and add more lime juice if needed. If the mixture is too crumbly, add a few drops of water at a time and press and knead to make a ball. (add more moisture for creamier cheeseball)

4.       Brush oil or aquafaba. Roll into everything bagel seasoning or sprinkle some on the ball and pat. Or use a different coating of choice or no coating.

5.       Bake at 200 degrees F for 35 to 40 mins. Cool for 10 minutes before serving. Or refrigerate for a few hours for flavor to develop more and serve when needed at room temp. The ball can be stored refrigerated in a closed container for up to 4 days.

Notes

·         Quick Everything Bagel Seasoning: Mix 1 tbsp sesame seeds (white or a mix of white and black), 1 tbsp poppy seeds, 2 tsp onion flakes and a pinch of salt

·         Variation: Add some fresh dill, or smoked paprika and chopped jalapeno to the cheese for flavor variations.

·         To make into a dip: Add 1 tbsp more water until it is a creamy consistency. Then bake for 25 to 30 minutes and serve.

Amount Per Serving

Calories 185 Calories from Fat 144, Total Fat 16g 25%, Saturated Fat 1g 5%, Sodium 319mg 13%, Potassium 20mg 1%, Total Carbohydrates 7g 2%, Dietary Fiber 3g 12%, Sugars 1g, Protein 6g 12%, Vitamin C 0.9%, Calcium 5.9%, Iron 6.6%

Cheesy Vegan Cauliflower Potato Soup

Serves: 2

Prep Time: 10 mins || Cook Time: 50 mins

Cooking Type: Baking

Course: Appetizer

This cheesy vegan cauliflower potato soup is creamy, filling and deliciously satisfying. It's also gluten-free, Whole foods compliant and requires just 10 ingredients and 1 hour.

Ingredients

·         1 bulb of garlic

·         ½ a head of cauliflower, broken up into smaller florets

·         2 potatoes, peeled and chopped

·         2 - 3 sprigs of rosemary

·         ⅓ cup chopped red onion

·         2 - 3 tbsp olive oil

·         2 cups veggie stock

·         3 tbsp nutritional yeast

·         ½ tsp prepared mustard

·         salt and pepper to taste

Optional:

·         almond milk to thin the soup if necessary

·         chives for garnish

Instructions

1         Preheat oven to 425F, grease a roasting pan or line a baking sheet with parchment paper and set aside

2         Peel and discard the outer leaves from the garlic, leaving the skin intact. Cut about ¼ - ½ inch from the top of the head of garlic, exposing the individual cloves

3         Add the garlic, cauliflower florets, potatoes, rosemary and ½ the chopped onion to the roasting pan or baking sheet, season with salt and pepper and drizzle with 1 - 2 tbsp olive oil. Be sure to rub the oil into the garlic so the top is completely coated then cover the garlic with foil

4        Bake for about 30 minutes until the veggies are tender and starting to brown and the garlic is soft

5         Allow the garlic to cool for a few minutes, then use a fork or your fingertips to squeeze the softened garlic from the skin

Optional: reserve ½ cup of roasted veggies for topping the soup

1         Add remaining olive oil to a large saucepan and sauté remaining onion until tender, about 3 minutes

2         Add roasted cauliflower, potatoes, onions, rosemary leaves and garlic to the pot, along with veggie stock, stir and bring to a boil

3         Reduce the heat, cover and allow to simmer for 10 - 15 minutes until veggies are tender

4        Allow the soup to cool slightly before blending in batches. Be sure not to fill your blender all the way to avoid accidents when processing the hot soup

5         Return the pureed soup to the pot then whisk in the nutritional yeast and mustard

Optional: At this point you can also thin the soup out using almond milk or water, if desired. I prefer my soup on the thick side so I left it as is

1         Taste and adjust seasonings and continue to stir until heated through

2         Serve with chives and reserved roasted veggies

CONCLUSION

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