apple nachos

2 apples - cut into thin wedges

2 tbsp almond butter

1 tbsp coconut oil

1 tbsp maple syrup

craisins or raisins

sunflower seeds or pepitas

cinnamon

 

 

arrange apples on plate. 

 

melt almond butter, coconut oil and maple syrup and whisk until smooth.  drizzle over apples.  sprinkle with craisins, seeds, and cinnamon.

3 ingredient chicken thighs

vinegar
salt
chicken thighs

preheat oven to 325 degrees.  pour vinegar into bowl.  add as much salt as the vinegar will dissolve.  set timer for 7 minutes and 30 seconds.  add chicken to the salt and vinegar brine.  start taking chicken out of brine when the timer goes off.  let brine drip off chicken.  cook chicken for 60 minutes at 325.  broil for a couple minutes at the end to crisp up the skin. 

hamhocks and beans

ingredients:
2 cups dried pinto beans
(soaked for at least 12 hours in lots of cool water and a couple of tbsp raw apple cider vinegar.  while soaking is optional, this helps break down some of the phytates that five lots of people gas.  be sure to rinse them well after soaking to get rid of all of it.  better digestion = better nutrition too.)
1 ham hock (optional, but so worth it!!!)
4-6 ounces smoked deli ham or cubed ham roast finely diced
2-4 tbsp tomato paste, or one 8 ounce can tomato sauce
1-3 tsp sea salt to taste (at the the very end) 

instructions:
1.  place your beans in a large bowl, cover with at least 2" of water, 2 tbsp raw apple cider vinegar, lemon juice, or kefir.
2.  soak beans overnight or about 12 hours.
3.  drain and thoroughly rinse the beans.
4.  place in an instant pot or other pressure cooker along with the ham hock.  cover with at least 2" of water (more is okay).
5.  in an instant pot, use the Manual button and select 20 minutes.  remove from heat and wait for the pressure to come down naturally , or do a quick release as preferred.  the beans continue to cook in the next step.
6.  without draining the water (or adding more if you need to), mix in the pepper, onion, and ham and simmer, uncovered for 1-3 (or more) hours, or until most of the water is evaporated and the beans are melt-in-your-mouth tender.  in the instant pot, hit the adjust button and use the low saute feature.  keep careful watch on your water level, and add more if you need to.
7.  stir in the tomato paste or sauce.
8.  add sea salt to taste.

baked tender chicken thighs

ingredients:
3 pounds chicken thighs, skinless and boneless
3 tbsp olive oil
3 cloves garlic, minced
2 tsp table salt
1/4 tsp ground pepper
1 1/2 tsp italian seasoning
3/4 tsp ground paprika

instructions:
1.  in a bowl, combine olive oil and minced garlic.  lay out chicken thighs and coat with oil mixture (on both sides).

2.  prepare the seasoning:  in a bowl, combine the salt, pepper, italian seasoning, and paprika.

3.  season both sides of chicken with the seasoning.  transfer chicken thights to a baking dish.  cover with foil.  set aside to marinate at least 2 hours (if you don't have two hours, that is okay.  the chicken just won't be as flavorful.)

4.  bake 45 minutes at 375 degrees F.  remove foil and broil for 8-10 minutes (at same temp), until tops of thighs are crispy.

sheet pan fajitas

ingredients:
1.5-2 lbs. boneless, skinless chicken thighs, trimmed and sliced (see note)
1 large onion, sliced
2 large bell peppers (or 3 small/med ones), sliced
3-4 tbsp olive oil (or other oil of your choice) - suggestion is lime olive oil
2 tsp kosher salt or sea salt
1/2 tsp black pepper
1 tsp smoked paprika
1 1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp dried oregano
1 tsp garlic powder
2-3 tsp true lime, optional
handful of cilantro

1 lime optional for serving:  sour cream, guacamole/avocado, tortillas, rice and beans, etc.

instructions:
preheat oven to 425 degrees.  have a large sheet pan ready (cover with foil or parchment for easy clean up)

place sliced chicken, onions, and peppers in an extra large mixing bowl.  drizzle on oil and all seasonings.  toss to coat.  (tip: keep nitrile gloves in kitchen and use them for things like this - tossing with your hands is much easier.)

spread chicken and pepper mixture out evenly on baking sheet and place in oven.  bake for 20-30 minutes (closer to 20 with convection) until chicken is cooked through and vegetables are tender.  if desired, place under broiler for a quick minute to brown.

remove from oven and if desired, sprinkle cilantro over everything and give it a big squeeze for fresh lime juice. 

serve with tortillas and traditional fixings, or over a bed of salad or veggies, or rice and beans, etc. 

warm orzo salad with chicken

dressing:
3 tbsp olive oil
3 tbsp fresh lemon juice
3/4 tsp salt
fresh ground black pepper

pasta:
3/4 cup orzo pasta, cooked

sauteed chicken:
1 boneless/skinless chicken breast, chopped
2 tsp olive oil
2 tsp unsalted butter

other ingredients:
3 tbsp shallot or red onion, chopped
3 tbsp fresh dill, chopped
3 tbsp fresh parsley, chopped
6 grape tomatoes cut in half lengthwise
1/4 cup feta cheese, crumbled
1/2 c pine nuts or toasted almonds, optional
1 1/2 cups baby arugula


instructions:
1.  in a small bowl wisk together the olive oil, fresh lemon juice, salt and fresh ground black pepper.  set aside.
2.  cook the orzo according to the package directions.  drain.  keep warm.  set aside.
3.  wipe off the chicken with a wet paper towel.  chop.  saute the chopped chicken in the olive oil and butter until cooked through about 4 min.  keep warm.  set aside.
4.  in a medium size bowl add:  coooked orzo, onion, dill, parsley, tomatoes, cheese, and nuts if using.  mix in the warm chicken and arugula. toss with the dressing and serve immediately.

blueberry cream pie

ingredients:
3 cups fresh or frozen blueberries
1 unbaked pie shell1 cup sugar
1/3 cup all-purpose flour
1/8 tsp salt
2 eggs, beaten
1/2 cup sour cream

crumb topping:
1/2 cup sugar
1/2 cup all-purpose flour
1/4 cup better

instructions
1. place fresh blueberries in pastry shell.  if using frozen blueberries, set out on paper towels until partially thawed.  then add to pie shell; set aside.
2.  combine 1 cup sugar, 1/3 cup flour, and salt.  add eggs and sour cream, stirring until well blended.
3.  spoon over berries.
4.  combine remaining sugar and flour.  cut in butter with a pastry blender until mixture resembles coarse meal.  to do this easier, combine all the ingredients in a tupperware bowl with a tight fitting lid.  shake like crazy until the mixture is the required consistency.
5.  sprinkle the crumble evenly over the sour cream mixture.
6.  bake at 350 degrees F for 55-65 minutes or until lightly browned.  

panera copy black bean soup

ingredients:
1 onion, chopped
2-3 garlic cloves, minced
2 stalks celery, chopped small
1/2 bell pepper, chopped small
1 small carrot, diced small
1.5 tsp cumin
1 cup dry black beans, rinsed
3 cups vegetable broth
1 tsp salt (+ more to taste)
1/2 lemon juiced (2 tbsp)

instructions:
1. set instant pot to sautee on high.  fry the onions and garlic with a tbsp of olive oil or water (2-3 minutes).  add in the celery, red bell pepper, carrots, and cumin and cook for another 3 minutes.

2.  add in the dry black beans, vegetable broth, and salt.  give it one good mix.

3.  press cancel.  then set to manual on high for 30 minutes.  once the time is up, release the pressure manually.

4.  using a ladle with open holes, scoop out 1-1.5 cups of black beans.  add in the lemon juice and bland the rest of the soup using an immersion blender or in a blender. 

5.  pour the blended soup back into the instant pot and add in the reserved black beans  mix together, taste and add more salt or cumin to taste.  serve immediately.  garnish with cilantro, avocado, salsa and serve on its own or with some bread or rice.  

blueberry oatmeal breakfast bars

base layer:
1 ripe banana, mashed
1/4 cup brown rice syrup maple syrup
1 tbsp unsweetened applesauce
1 tbsp unsweetened applesauce
1 tbsp unrefined coconut oil (not melted)
1 1/2 tsp vanilla extract
2 cups rolled oats
1 tsp ground cinnamon
1/2 tsp sea salt

topping:
1/2 cup rolled oats
2 tbsp chia seeds
2 tbsp flax seeds
1/4 tsp ground cinnamon
2 tbsp maple syrup
2 tbsp fresh lemon juice
1 cup fresh blueberries
1/4 cup crushed almonds (or any kind nut)


1. preheat oven to 320 degrees F.  line a 9x9 in square pan with parchment paper and lightly grease with nonstick spray or coconut oil.

2.  in a mixing bowl, using a hand mixer, mix the banana, maple syrup, applesauce, coconut oil and vanilla extract until smooth. mix in the oats, cinnamon and salt until well combined.  mixture will be wet.  transfer the base layer into the square pan.  smooth it out with a spatula and press down evenly.  bake for 9-11 minutes. 

3.  in the same mixing bowl, combine all the ingredients for the topping layer until well combined.  remove the pan from oven.

4.  pour topping layer over and spread it out evenly,  pressing it down into the base layer with a spatula.  bake for an additional 15 minutes.  allow the bars to cool and set for 15-20 minutes before slicing the squares.  store in refrigerator. 

10 minute white bean parmesan spinach soup

1 tbsp olive oil
1 yellow onion diced
6-8 cloves garlic minced
6 cups vegetable broth (stock)
15 oz can diced tomatoes, drained
1 tsp sugar
1 tbsp italian dried herbs
1 tsp kosher salt
1/2 tsp black pepper
4  15 oz cans white beans (cannellini beans), drained and rinsed
4 cups baby spinach
3/4 cup fresh grated parmesan cheese (for serving)
3 tbsp chopped fresh flat-leaf parsley

instructions:
1.  in a large pot or saucepan, heat olive oil over medium high heat.  add onion and garlic; cook until onions are translucent and garlic is fragrant (about 2-3 minutes), while stirring occasionally.  add in the broth, tomatoes, sugar, italian herbs, salt and pepper.
2.  bring to a boil, reduce heat and simmer for 5 minutes to combine all of the flavours together.
3.  stir in the beans and spinach.  continue to simmer gently until the spinach has wilted, (about 2 minutes).
4.  take off heat.  stir through the parmesan cheese.  taste test, adjust salt and pepper if needed.

serve immediately.

ham salad filling

1 cup ground cooked ham
1/3 cup finely chopped celery
2 tbsp drained pickle relish
1/4 cup mayonniase
1/2 tsp prepared horseradish 

hawaiian haystack cream sauce - potato sauce

ingredients:
1 large onion - chopped
1 large garlic clove - diced
4 smaller/medium sized potatoes - peeled and chopped
2 cups vegetable (or chicken) broth - divided
1/2 cup water
1/3 c raw cashews (or almonds)
1 tsp himalayan salt
1/4 tsp coriander
1/4 tsp garlic powder
1/4 tsp onion powder

directions:
add onion, garlic, and 1/2 cup water to saute pan.  saute over medium-high heat until fragrant and starting to soften.  add potatoes and 1 cup veggie broth.  bring to a light boil, then reduce heat to medium-low, cover with tight fitting lid, and cook until potatoes are soft (about 15 minutes).  stir occasionally.  when potatoes are soft, transfer all contents to blender.  add the remaining cup of veggie broth.  add cashews, salt, coriander/garlic powder/onion powder to the blender.  blend on high until smooth and creamy.  pour sauce on top of brown rice and add desired toppings to make your haystack.

*if the liquid on your potatoes happens to dry up, just add a little extra vegetable broth.  

lentils and quinoa

ingredients:
2 tbsp olive oil
1 large shallot, chopped
1 cup carrots, chopped
2 cups mushrooms
2-3 garlic cloves, minced
1/2 tsp red pepper flakes
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp dried rosemary
2 bay leaves
1 cup lentils
2 cups vegetable broth
2 1/2 cups water divided
1 tsp miso paste optional*
1/2 cup red quinoa or variety of choice, uncooked
4-5 cups fresh spinach
salt + pepper to taste
olive oil fresh herbs and grated cashews* to garnish

instructions:
heat the oil over medium heat in a large dutch oven or cast iron pot. 
add shallots and carrots and cook until the carrots have started to soften, about 3-4 minutes. 
add mushrooms and continue to cook until mushrooms are juicy and tender, another 5 minutes. 
add garlic, red pepper flakes and herbs.
stir around until the whole mixture becomes fragrant, about 1 minute.
pour in lentils, broth, 2 cups of water and miso (if using).
bring the mixture to a boil, recover and reduce to simmer for another 15 minutes. 
remove pot from heat, uncover and add spinach, gently stirring to combine.
taste and season with salt and pepper.

note:
the miso adds a great umami flavor, but you can just use sea salt if you don't have miso.  you can also totally use parmesan if you want.