Recipes

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Delicious, nutritious, and one of our faves!

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Vegetable Barley Soup

Delicious, nutritious, and one of our faves!
Course – Main Course

Ingredients

  • 1 large Green Bell Pepper, chopped in ½ inch chunks
  • 1 large Yellow Onion, chopped
  • 4 stalks Celery, sliced
  • 1 can Stewed Tomatoes (organic)
  • ¾ cup Carrots, sliced or chopped smaller if desired
  • 8 cups Vegetable Broth (organic, beef broth optional)
  • 1 cup Cabbage, shredded
  • 1 cup Whole-Grain Barley
  • Unrefined Salt to taste

Instructions

  • Prep Veggies.
  • Add all ingredients into Instant Pot (Crock-Pot optional).
  • Cook on Soup setting until done.
  • Serve and Enjoy!

Notes

We prefer organic ingredients when available to avoid toxins and gain additional nutrients.

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Balsamic Dressing with a Hint of Sweetness

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Balsamic Vinaigrette Dressing

Balsamic Dressing with a Hint of Sweetness
Course – Salad

Ingredients

  • 1/2 cup Olive Oil, cold/expeller pressed
  • 1/3 cup Balsamic Vinegar
  • 1 Tbsp Maple Syrup
  • Unrefined Salt to taste

Instructions

  • Place all ingredients in blender.
  • Blend on high briefly (until combined).
  • Serve on your favorite salad.
  • Enjoy!

Notes

This pairs well with salads that include nuts or seeds and/or fruit.

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Serve Up a Satisfying Bowl of Health Today!

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Red Beans and Rice

Serve Up a Satisfying Bowl of Health Today!
Course – Main Course

Ingredients

  • 1 lb Red Beans, soaked overnight
  • 2 cups Brown Rice, uncooked
  • 1 Tbsp Cooking Oil, unrefined (we use Avocado Oil)
  • 1 Yellow Onion
  • 1 Bell Pepper
  • 4 stalks Celery
  • 4-5 cloves Garlic
  • 6 cups Vegetable Broth, organic, low sodium preferred
  • 1 tsp Thyme
  • 1 tsp Oregano
  • 1 Bay Leaf whole
  • 1 bunch Green Onions
  • Black Pepper to taste
  • Unrefined Salt to taste
  • Cayenne Pepper to taste

Instructions

  • Soak Beans Overnight, rinse and set aside.
  • Cook Rice according to package directions and set aside.
  • Add Oil to Instant Pot and choose “sauté” setting (shortly before adding vegetables – next step).
  • Dice Vegetables and mince Garlic and cook in Instant Pot on “sauté” setting for about 5 minutes.
  • Add Beans, Broth and Seasonings.
  • Place lid on Instant Pot and choose “beans” setting.
  • Chop Green Onions and set aside.
  • When Beans are done, mash briefly with potato masher for a thicker consistency.
  • Ladle Beans over Brown Rice in bowls and top with Green Onions.

Notes

This can be made on stovetop or in Crock-Pot too.

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Add guacamole and veggies to a tortilla and lunch is a wrap!

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It’s A Wrap

Add some guacamole and veggies to this sprouted-grain tortilla and lunch is a wrap!
Course – Main Course

Ingredients

  • Whole Grain Flour Tortillas We use Ezekiel brand sprouted grain tortillas

Choose a Spread:

  • Avocado, mashed
  • Hummus (see recipe at HelloHealthyHabits.com)

Choose Toppings:

  • Fresh Sprouts
  • Cucumbers, sliced
  • Tomatoes, sliced
  • Celery, sliced
  • Carrots, julienned
  • Cilantro, chopped
  • Beets, grated
  • Any Fresh Veggie You Choose

Choose Dressing (optional)

  • Healthy Ranch
  • Homemade Lemon, Olive Oil, Garlic
  • Greek (John the Greek brand)

Instructions

  • Spread Avocado or Hummus evenly on tortilla.
  • Top with Veggies of choice.
  • Add healthy Dressing as desired.
  • Roll and cut in half.
  • Enjoy!

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“Take a little lettuce, add some veggies too. 
Put on sauce, and you know what to do!”

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Let-Us Wrap

Ingredients

  • Boston, Romaine (or lettuce of your choice)

Filling Ideas:

  • Black Beans, organic preferred
  • Garbanzo Beans, organic preferred
  • Cubed Avocado or Guacamole
  • Cheese, grated (raw preferred)
  • Corn, fresh or canned (preferably fresh off the cob)
  • Green Onion, chopped
  • Black Olives, sliced (or olives of your choice)
  • Carrots, shredded
  • Cabbage, shredded
  • Beets, shredded
  • Tomatoes, chopped
  • Cucumber, sliced
  • Organic Chicken, grilled, cut into small pieces

Topping Ideas:

  • Salsa, fresh or purchased
  • Ranch Dressing, organic ( or other healthy dressing of choice)
  • Thai Peanut Sauce (check ingredients for health or make at home)

International Theme Ideas:

  • Greek (use Feta and Kalamata Olives)
  • Mexican (with Salsa and Guacamole)
  • Asian (use Soy Sauce and Brown Rice or leftover Healthy Stir-Fried Rice (recipe on HelloHealthyHabits.com)

Instructions

  • Fill with any combination of ingredients as desired.

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Day or night, this treat is good for you and tasty too

 

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Nutty Date Night

Day or night, this treat is good for you and tasty too!
Course – Dessert
Servings – 6

Ingredients

  • 6 Medjool Dates
  • 12 whole raw Pecans (Almonds or Walnuts optional)

Instructions

  • Cut Dates in half and remove seeds.
  • Place one whole raw Nut in each half (or more if you like).
  • Enjoy and Share…Yum!

Notes

Replace Pecans with whole raw Almonds or Walnuts or mix it up.

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This is how we roll… Banana Nut Rolls!

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Banana Nut Rolls

This is how we roll… Banana Nut Rolls

Ingredients

  • 1 Banana
  • 2 Tbsp pure Maple Syrup
  • 2 Tbsp raw Pecans chopped
  • Toothpicks

Instructions

  • Slice Banana in 1-inch chunks.
  • Stick one toothpick in the center of each Banana chunk.
  • Use toothpick to roll Banana in Maple Syrup.
  • Holding toothpick, roll Banana in chopped Pecans.
  • Place on serving place (or just pop in your mouth one at a time).

Notes

This is a great treat for kids to make themselves. Have fun!

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Can You Guess the 2 Ingredients in This Simple Snack?

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Peanut Butter Apple Snacks

Can You Guess the 2 Ingredients in This Simple Snack?
Course – Snack

Ingredients

  • 1 Apple
  • ¼ cup Peanut Butter check ingredients for peanuts and salt only

Instructions

  • Core and slice Apple.
  • Spoon Peanut Butter into small container (with lid if using for lunch box).
  • When ready to munch, dip Apple wedges into Peanut Butter.

Notes

This may seem too simple for a “recipe,” but when it’s typed and in front of us, it’s easier to remember to make these simple snacks.

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Chocolate, Nutty, Coconut Deliciousness … AKA Cacao-Conut Treats!

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Cacao-Conut Treats

Chocolate, Nutty, Coconut Deliciousness … AKA Cacao-Conut Treats!
Course – Dessert
Servings – 6

Ingredients

  • 1 cup unsweetened Coconut Flakes
  • ½ cup raw Cacao Powder
  • ½ tsp. Vanilla
  • ½ cup Maple Syrup
  • ½ cup Pecans, chopped
  • 1 dash unrefined Salt (optional)

Instructions

  • Mix all ingredients except Maple Syrup and stir well.
  • Add Maple Syrup and stir until combined.
  • Spoon about 1 heaping Tablespoon onto a cookie sheet (or plate).
  • Freeze for several hours before serving.
  • Store in refrigerator or freezer.
  • Enjoy!

Notes

These are great for dark chocolate lovers. We enjoy them much more with pecans than without.

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Great Once-In-A-While Sweet Splurge: Peanut Butter Cups Gone Healthy!

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Peanut Butter Treats

Great Once-In-A-While Sweet Splurge: Peanut Butter Cups Gone Healthy!
Servings – 12

Ingredients

  • 2 Tbsp dark chocolate chips (or any chunked dark chocolate)
  • 2 Tbsp cacao powder
  • 4 Tbsp coconut oil
  • 1 cup peanut butter (organic unsweetened preferred)
  • 2 Tbsp butter (organic grass-fed preferred)
  • 2 Tbsp raw honey
  • 2 Tbsp pecans, chopped

Instructions

  • Prepare 12 muffin cups with muffin liners.
  • Mix peanut butter, coconut oil, and honey together in bowl.
  • Divide evenly into each of 12 muffin cups.
  • Melt butter in saucepan on medium-low heat.
  • Add chocolate and cacao to saucepan.
  • Stir well as they melt together.
  • Dollop chocolate mixture onto each of the muffin cups.
  • Top each cup with chopped pecans.
  • Freeze for 2 or more hours.
  • Serve (best kept frozen or refrigerated).

Notes

SMILE, you just made a healthier peanut butter treat!

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Turn a Handful of Seeds into a Bowl of Veggies Brimming with Life!

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Super Sprouts

Turn a Handful of Seeds into a Bowl of Veggies Brimming with Life!

Ingredients

  • 1½ Tbsp sprouting seeds, alfalfa or seed of choice (See note below)
  • 1 cup water
  • 1 large-mouth quart jar
  • 1 sprouting lid
  • Patience (This will take a few days)

Instructions

  • Place 1½ Tablespoons alfalfa seeds in large-mouth mason jar and cover with approximately 1 cup water (preferably filtered water).
  • Place sprouting lid on jar and leave to soak on counter for 6-8 hours.
  • After soaking, drain water and rinse with fresh water.
  • Drain and rest the jar upside down at an angle on a kitchen towel. (Shake jar to disperse seeds evenly, giving them room to sprout.)
  • Rinse sprouts 2-3 times daily, returning to counter upside down to drain.
  • Continue the rinsing process daily until sprouts are mature and ready to eat (about 4 days).
  • When ready to eat, rinse, drain and place in refrigerator with air-tight lid.
  • Enjoy on salads, in smoothies, on sandwiches, or a sprout salad all by themselves.

Notes

Note: These instructions are for Alfalfa Sprouts.  Broccoli sprouts are some of the healthiest and should be a very similar process.  Check and follow directions accompanying sprouting seeds.  (I ordered online.)  There are many varieties of sprouting seeds, so feel free to experiment with this healthy habit.

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Combine Just 3 Veggies for this Cool, Refreshing Salad!

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Avocado Corn Salad

Combine Just 3 Veggies for this Cool, Refreshing Salad!
Course – Salad

Ingredients

  • 1 avocado, cut in chunks
  • 2 ears fresh corn, cut from cob
  • 1 tomato, large chopped
  • ½ lemon, juiced
  • 1½ Tbsp olive oil
  • Spike Seasoning (or unrefined salt) to taste

Instructions

  • Cut avocado in half and then cut each half in squares into serving bowl.
  • Cut corn from cob into bowl.
  • Chop tomato and add to serving bowl.
  • Add remaining ingredients and stir.
  • Serve and ENJOY!

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Enjoy your daily cruciferous serving with this cool and crunchy salad with a sweet-zesty twist.

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Cool Cabbage Salad

Course – Salad

Ingredients

  • 2 cups cabbage, shredded
  • ¼ cup cilantro, chopped coarsely
  • 1 red bell pepper, chopped coarsely
  • ½ lemon, juiced (more if desired)
  • 1 ½ Tbsp olive oil
  • ½ Tbsp maple syrup
  • Unrefined salt to taste

Instructions

  • Shred cabbage and add to serving bowl.
  • Chop cilantro and add to cabbage.
  • Chop bell pepper and add to bowl.
  • Add remaining ingredients and stir.
  • Serve and ENJOY!

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Get your daily serving of Greens with this super easy and yummy recipe!

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Greens for Any Meal

Get your daily serving of Greens with this super easy and yummy recipe!
Course – Side Dish

Ingredients

  • 1 bunch greens (collard, kale, mustard, beet, etc.)
  • 1-2 Tbsp Unrefined oil (avocado or coconut oil best for cooking)
  • 1 onion, chopped (red onion preferred)
  • 2 large garlic cloves
  • Unrefined salt to taste

Instructions

  • Wash greens and destem if desired.
  • Roll and cut in strips and chop coarsely.
  • Chop stems if using.
  • Heat oil on medium low and add stems. Cook 2-3 minutes.
  • Add onions, garlic and greens.
  • Cook 8-10 minutes or until done.

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Whole grains, legumes, vegetables and spices combine in this healthy dish that has become a family favorite!

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Mediterranean Couscous

Whole grains, legumes, vegetables and spices combine in this healthy dish that has become a family favorite!
Course – Main Course
Cuisine – Mediterranean

Ingredients

  • 1 cup whole grain couscous
  • 1 can garbanzo beans (low-sodium, organic)
  • 1 large sweet potato (or 2 small)
  • 6 radishes, halved and sliced
  • 1 lemon, zested and squeezed into dressing bowl
  • 1 shallot, chopped
  • 3 Tbsp olive oil
  • 2 green onions, sliced
  • 1 tsp mint, dried (optional)
  • 1 Tbsp cilantro, chopped
  • 10 Kalamata olives, pitted
  • 3 Tbsp pine nuts, lightly toasted
  • 6 dates, pitted and chopped
  • 1 ½ tsp berbere spice blend
  • 1 ½ Tbsp za'atar spice blend
  • Unrefined salt to taste

Instructions

  • Heat oven to 425°.
  • Place pine nuts on baking sheet and toast until lightly brown (about 5 minutes or longer if needed). Set aside.
  • Cut sweet potatoes into ½ inch cubes.
  • Open can and rinse garbanzo beans.
  • Place sweet potato cubes and garbanzo beans on baking sheet used for pine nuts (drizzle with avocado oil if desired), sprinkle with berbere spice blend. Bake 20-25 minutes.
  • Prepare couscous according to package directions. Turn off and set aside when done.
  • Halve and slice radishes and set aside.
  • Zest whole lemon into small bowl for dressing. Squeeze juice from lemon into bowl with zest.
  • Finely chop shallot and add to dressing bowl.
  • Add olive oil and za'atar spice to dressing and stir.
  • Slice green onion and chop cilantro and set aside.
  • Chop dates and olives and place in large bowl.
  • Add couscous and garbanzo/sweet potato mix to large bowl with dates and olives and stir.
  • Add radishes and dressing mix to large bowl with couscous and stir.
  • Divide into bowls and garnish each with mint, cilantro, and green onions.
  • Now for the best part…ENJOY!

Notes

This recipe is adapted from one I tried in a Green Chef home recipe delivery subscription.  I want to give them credit and thanks for the great idea.

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Fruit as fun to make as it is to eat!
Fruit Kabobs!

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Fruit Kabobs

Fruit as fun to make as it is to eat!

Ingredients

  • 1 apple
  • 1 banana
  • 1 pkg organic strawberries and/or other berries (when in season)
  • 1 pineapple
  • 1 fruit in season of choice
  • 6 skewers (more or less according to fruit quantity)
  • Raw honey (optional)

Instructions

  • Wash fruit well.
  • Cut in large chunks (except berries).
  • Remove green stems from strawberries.
  • Skewer by rotating each fruit, leaving several inches to hold skewer.
  • Drizzle lightly with raw honey (optional).
  • SMILE, you just created a super healthy breakfast or snack!

Notes

There are no set rules for which fruits to use. Experiment with your favorites and enjoy the fun.

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Start your day with a healthy dose of fruit and greens with this Berry Good Smoothie!

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Berry Good Smoothie

Start your day with a healthy dose of fruit and greens with this Berry Good Smoothie!

Ingredients

  • 2 cups filtered water
  • 1 cup mixed berries (we use frozen, organic preferred)
  • 2 cups greens (we use fresh: spinach, kale, power greens mix, etc.)
  • 1 banana
  • 2 Tbsp flax seed (or chia seed)

Instructions

  • Place all ingredients in blender (high-powered works best).
  • Blend until smooth.
  • ENJOY the Health!

Add-on Ideas

  • Cold-processed, plant-based protein powder (organic to avoid GMO and pesticides).
  • Juice of ½ – 1 lemon .
  • ½ cup celery cut in chunks (blends with little taste – great for health) .
  • Cold-processed superfood powders like moringa, spirulina, maca, matcha, chlorella, etc.

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This refreshing treat will have your kids begging for “More, please!”
Enjoy!

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Strawberry Sherbet

When your kiddos ask for Popsicles or ice-cream, here’s a healthy alternative they’ll love. (And I think you’ll love it too.)
Course – Dessert
Prep Time – 5 minutes
Servings – 4

Ingredients

  • 3 cups frozen *organic strawberries
  • 1 Tbsp raw honey (to taste, but use sparingly)

Instructions

  • Place frozen strawberries in food processor and process 1 cup at a time until all blended.
  • Add honey and blend again.
  • Divide into 4 small bowls and ENJOY!

Notes

*Non-organic strawberries are one of the most highly pesticide-sprayed fruits.

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Sweet and Crunchy Apple Walnut Salad Perfect for a Hot Summer Day!

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Apple Walnut Salad

Servings – 1

Ingredients

  • 1 handful greens (spring mix, power greens, spinach, etc.)
  • ¼ cup walnuts, raw
  • 1 whole apple (pear may be substituted)
  • 1 Tbsp olive oil (more or less to taste)
  • 1 Tbsp balsamic vinegar (more or less to taste)
  • Unrefined salt to taste (optional)

Instructions

  • Place greens in salad bowl.
  • Slice apple thinly and add to bowl.
  • Top with oil, vinegar and salt as desired.
  • Mix gently and enjoy!

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Your Family Won’t Miss the Meat But Will Enjoy the Health Benefits of These Tasty Veggie Tacos!

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Tasty Veggie Tacos

Your Family Won't Miss the Meat But Will Enjoy the Health Benefits!
Course – Main Course
Cuisine – Mexican

Ingredients

  • 1 16-oz pkg mushrooms, chopped (baby bella or mushrooms of choice)
  • 1 large onion, chopped
  • 1 bell pepper, chopped
  • 1 tbls chili powder
  • 1 tsp cumin
  • 2 tbls unrefined oil (coconut or olive oil)
  • 1 pkg corn tortillas (organic or non-GMO, Ezekiel brand sprouted tortillas preferred)

Optional Toppings

  • Avocado
  • Salsa
  • Lettuce
  • Tomatoes, chopped
  • Yogurt (organic White Mountain Bulgarian Yogurt, Whole Milk variety preferred) [Great substitute for sour cream!]
  • Cilantro

Instructions

  • Heat oil in skillet to medium and add chopped mushrooms and veggies. Add seasoning.
  • Reduce heat and cook until tender, stirring occasionally (about 15-20 minutes).
  • Warm tortillas individually with small amount of oil (just until warm).
  • To serve, fill each tortilla with a spoonful of veggie mixture and top as desired.

Topping Ideas

  • Avocado, salsa, lettuce, chopped tomatoes, organic Bulgarian yogurt, cilantro.

Enjoy!

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    Hearty Lentils and Rice — Tasty and Satisfying!

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    Lentils à la Melissa

    Hearty Lentils and Rice — Tasty and Satisfying!
    Course – Main Course

    Ingredients

    • 1 cup lentils (prepared by package directions)
    • 1 cup brown rice (prepare by package directions)
    • 1-2 onions, chopped (we love onions and use 2)
    • 1 tsp unrefined salt to taste
    • Plain organic yogurt for topping (While Mountain Bulgarian Yogurt, Whole Milk version)

    Instructions

    • While cooking lentils and brown rice, brown onion in small amount of unrefined oil at medium to low heat.
    • Ladle lentils over rice in individual serving bowls.
    • Top with a few tablespoons of pain yogurt and browned onions.
    • Serve with Cold Slaw, Tabouli, Side Salad or Vegetables of choice on the side.
    • Enjoy!

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    Granola Yogurt Delight: Cool, Creamy, and Crunchy Breakfast Bowl

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    Granola Yogurt Delight

    Enjoy this cool, creamy, and crunchy Granola Yogurt Delight.
    Servings – 1

    Ingredients

    • 1 cup plain yogurt ("White Mountain" Bulgarian Yogurt, Whole Milk version recommended)
    • ½ cup berries of choice (fresh in season when available)
    • ½ cup healthy granola (“Wildway” Brand Coconut Cashew)
    • Honey optional

    Instructions

    • Place yogurt in bowl.
    • Top with berries and granola.
    • Drizzle honey if desired.
    • Enjoy!

    Notes

    Serves one in our hungry bunch.

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    Quick Healthier Alternative to Fast Food: Veggie Burgers

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    Veggie Burgers

    In a hurry? These burger patties are “processed” but are far healthier than most of the fast food choices available. And we think they’re pretty delicious too!
    Course – Main Course
    Cuisine – American

    Ingredients

    • Bean or Kale Burger patties (purchased frozen)
    • Whole grain bread (like Ezekiel or Dave's Killer brands)

    Optional Toppings

    • Tomatoes, sliced
    • Red onion, sliced
    • Lettuce
    • Avocado, sliced
    • Pickles (we use Bubbies fermented dills)
    • Mustard, organic
    • Mayonnaise (expeller-pressed preferred) or Vegenaise

    Instructions

    • Cook veggie burger patty according to package directions.
    • Place between bread with whichever toppings you prefer.
    • Enjoy!

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    Sweet-Potato Fries – A Healthy New Twist on an Old Favorite!

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    Smokey Sweet Potato Fries

    A healthy new twist on an old favorite!

    Course – Side Dish
    Cuisine – American

    Ingredients

    • 2 medium sweet potatoes
    • 1 tsp smokey paprika (optional)
    • 2 Tbsp olive or coconut oil (unrefined)
    • ¼ tsp salt
    • ¼ tsp pepper

    Instructions

    • Heat oven to 425 degrees.
    • Slice sweet potatoes into ½ inch rounds.
    • Slice each round into 3-5 small slices (like mini-fries).
    • Place in bowl and add remaining ingredients.
    • Stir well and place on baking sheet.
    • Bake 25-30 minutes or until tender and slightly browned.

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    Black Bean Chili so good you’ll forget it’s healthy!

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    Black Bean Chili

    So good you'll forget it's healthy!

    Course – Main Course
    Cuisine – Mexican
    Servings – 4

    Ingredients

    • 1 can black beans (no salt or reduced salt if prefered), rinsed
    • 1 can seasoned ground tomatoes (like Rotel brand)
    • 2 medium sweet potatoes, cut in 1/2 inch chunks
    • 1 green bell pepper, cut in 1/2 inch chunks
    • 1 yellow onion, chopped
    • 2 -3 fresh garlic cloves, minced
    • 1 Tbsp Ancho Adobo Spice Blend
    • 1 Tbsp Seasoned Vegetable Base (Better Than Bouillon Brand)

    Optional Toppings

    • Homemade "sprouted corn chips"
    • Fresh avocado chunks

    Instructions

    • Place all ingredients in Instant Pot.
    • Cook on “Chili” setting (30 minutes).
    • Let steam off and mash ingredients gently with potato masher.
    • Serve in bowls and top as desired.
    • Enjoy!

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    Corn Chips – Back on the Healthy List!

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    Sprouted Corn Tortilla Chips

    Corn Chips – Back on the healthy list!

    Course – Snack
    Cuisine – Mexican
    Servings – 2

    Ingredients

    • 4 Ezekiel sprouted tortillas (or other organic non-GMO tortillas)
    • 1 Tbsp expeller pressed oil (olive or coconut oil)
    • 2 Tbs nutritional yeast (we use Bragg brand)
    • Unrefined salt to taste (optional)

    Instructions

    • Instructions:
    • Preheat oven to 425°.
    • Quarter each tortilla (making 4 chips each – total 16).
    • Drizzle oil and stir.
    • Sprinkle with nutritional yeast.
    • Stir to coat.
    • Spread evenly on baking sheet.
    • Bake 12 – 15 minutes (stir after 7 minutes for crispier chips).

    Serving Ideas

    • On the side with black bean chili.
    • With guacamole or salsa.
    • By themselves as a snack.
    • Serves 2, or sometimes just 1!
    • Enjoy!

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    Quickly Throw this Yummy Avocado Kale Salad Together with Just 3 Healthy Ingredients!

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    Avocado Kale Salad

    Quickly throw this yummy salad together with just 3 healthy ingredients.
    Course – Salad
    Cuisine – American
    Servings – 4 people

    Ingredients

    • 1 bunch kale
    • 1 avocado
    • 1/2 lemon, squeezed (more or less to personal taste)
    • 1 dash unrefined salt (optional)
    • Sprinkle nutritional yeast (optional)

    Instructions

    • Wash kale and destem.
    • Cut kale into bite-sized pieces and place in medium bowl.
    • Cut avocado in half and scoop into the bowl.
    • “Massage” avocado into kale until well coated.
    • Squeeze lemon onto salad (more or less to taste).
    • Add unrefined salt to taste (optional).
    • Add nutritional yeast to taste (optional).
    • Enjoy!

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    This Healthy 7-Ingredient Quinoa Tabouli Salad is Both Delicious and Simple!

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    Quinoa Tabouli Salad

    This healthy 7-ingredient salad is both delicious and simple!
    Course – Salad
    Cuisine – Mediterranean
    Servings – 4

    Ingredients

    • 4 cups quinoa, cooked (1 cup grain, prepare to package directions)
    • 1/4 cup lemon juice (more or less to taste)
    • 3 Tbsp olive oil
    • 1 cup cucumber, coarsely chopped
    • 1 cup tomato, coarsely chopped
    • 1/2 tsp unrefined salt (or to personal taste)
    • 1/4 tsp cayenne pepper (optional)

    Instructions

    • Prepare quinoa and cool.
    • Add remaining ingredients and stir.
    • Enjoy!

    Serving Ideas

    • Enjoy as a side with any meal.
    • Enjoy alone or as the main part of lunch.

    Notes

    Serves 4 large portions (refrigerates well a day or two).

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    Whether side dish, snack, appetizer or dip, this Hello Healthy Hummus is versatile and crowd-pleasing!

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    Hello Healthy Hummus

    Whether side dish, snack, appetizer or dip, this hummus is versatile, healthy and crowd-pleasing.


    Course – Appetizer
    Cuisine – Mediterranean
    Servings – 4

    Ingredients

    • 2 cloves garlic
    • 1/4 cup lemon juice
    • 1/4 cup water
    • 14-oz can cannellini beans (or garbanzo beans), drained and rinsed
    • 1/2 cup tahini (sesame seed butter)
    • 1/2 tsp salt, unrefined
    • 1/4 tsp cayenne pepper (optional)

    Instructions

    • Place all ingredients in food processor or blender and process until smooth.
    • Enjoy!

    Serving Ideas

    • With Mary's Gone Crackers (flax/brown-rice crackers).
    • As fresh vegetable dip.
    • Spread on Ezekiel Bread. Top with goat cheese, raw cheese, or hormone-free cheese (like Tillamook brand) and warm in oven. Delish!
    • As healthy sandwich spread.

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    Start your day right with this heart-healthy Oatmeal Buffet!

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    Oatmeal Buffet

    Course – Breakfast
    Cuisine – American
    Servings – 4

    Ingredients

    • Old fashioned oatmeal
    • Raisins
    • Cinnamon
    • Almonds, sliced
    • Bananas, sliced
    • Flax Seed, ground
    • Pecans or walnuts, chopped
    • Apples or other fruit, chopped
    • Blueberries, blackberries, strawberries

    Instructions

    • Prepare old fashioned oatmeal according to package directions.
    • Place each topping in a small dish or jar.
    • Serve “topping bar” (containers with toppings) next to oatmeal.
    • Top your oatmeal to taste.

    Notes

    • Enjoy this “do-it-yourself” healthy, fun Oatmeal Bar. YUM!

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    Kick off your morning with this delicious grain-free cereal filled with fruit, nuts and seeds. It’s Callie’s favorite!

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    Callie’s Hot Breakfast Cereal

    Kick off your morning with this delicious grain-free cereal filled with fruit, nuts and seeds. It's Callie's favorite!
    Course – Breakfast
    Cuisine – American
    Servings – 2

    Ingredients

    • 2 Bananas
    • 2 cups unsweetened Almond or Coconut Milk
    • ¾ cup Almonds, ground in food processor or blender
    • ¼ cup Flax Seed, ground
    • 1 tsp Cinnamon
    • ½ tsp Ginger
    • 1/8 tsp Cloves
    • 1/8 tsp Nutmeg
    • 1/8 tsp unrefined Salt

    Optional topping ideas

    • Fresh Blueberries, Blackberries, Strawberries, raspberries
    • Assorted Nuts and Seeds

    Instructions

    • Mash Bananas in Sauce Pan.
    • Pour in Milk and stir.
    • Add Other Ingredients and stir well.
    • Cook on medium low heat, stirring often until warmed thoroughly and slightly thickened (about 5 minutes).
    • Add toppings as desired.

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    Stir-Fry Rice & Veggies

    Course – Main Course
    Cuisine – Chinese
    Prep Time – 30 minutes
    Cook Time – 30 minutes
    Total Time – 1 hour
    Servings – 4

    Ingredients

    • 3 cups Brown Rice
    • 1 cup Mushrooms
    • 1 cup Broccoli Florets
    • 1 medium Onion, chopped
    • 2 cloves Garlic
    • ½ cup Snow Peas (optional)
    • ½ cup Carrots, slivered
    • 1 Bell Pepper, cut in ½ inch squares
    • 2 tbsp Coconut Oil or Olive Oil
    • ¼ cup Bragg Liquid Aminos or organic Soy Sauce
    • 1 tbsp Sesame Seeds (optional)
    • ¼ cup Cashews, toasted (optional)
    • 2 tbsp Green Onion, sliced

    Instructions

    • Cook Rice according to package directions.
    • Stir-fry Vegetables in Coconut Oil or Olive Oil until slightly tender. (Vegetables may be steamed if preferred.)
    • Toast Cashews.
    • Add Rice to cooked Vegetables and stir together.
    • Add Bragg Liquid Aminos or organic Soy Sauce and stir.
    • Top with Sesame Seeds, toasted Cashews and Green Onions.

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    Melissa’s Meatless Spaghetti

    Course – Main Course
    Cuisine – Italian
    Prep Time – 30 minutes
    Cook Time – 30 minutes
    Total Time – 1 hour
    Servings – 4

    Ingredients

    Sauce

    • 1 small Onion, chopped
    • 2 large Garlic cloves, minced
    • 1 tbsp Coconut Oil or Olive Oil
    • 1 28-oz can Tomatoes, crushed or cut in small pieces
    • 2 6-oz cans Tomato Paste
    • 1 tsp Dried Oregano
    • 1 tsp Dried Basil
    • 1 can Black Beans, drained

    Pasta ideas

    • Whole-grain Spaghetti
    • 2 or 3 Zucchini, spiraled or grated
    • Spaghetti Squash, baked (use “meat” of the squash scraped out instead of noodles)

    Instructions

    • Sauté Onion and Garlic in oil.
    • Add remaining ingredients except beans.
    • Cook on medium heat about 5 minutes stirring occasionally.
    • Add Beans.
    • Heat about 15-20 more minutes (or in crock pot on low several hours).
    • Enjoy with Pasta or Pasta Substitute.

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    Healthy Fresh Guacamole

    Course – Side Dish
    Cuisine – Mexican
    Servings – 4

    Ingredients

    • 2 ripe Avocados, organic if available
    • 1 tbsp Lemon Juice or ½ Lemon freshly squeezed
    • Unrefined Salt to taste

    Add optional items to taste (chopped)

    • Jalapeno, chopped
    • Tomato, chopped
    • Fresh Cilantro, chopped
    • Red Onion, chopped
    • Garlic cloves, minced

    Instructions

    • Mash Avocados and add Lemon and Salt. (Many members of our extended family love this simple guacamole with nothing else added.)
    • Add additional ingredients as desired.

    Serving Ideas

    • Dip Chips (try toasting Ezekiel brand sprouted tortillas)
    • Dip Vegetables
    • Sandwich (use as spread on bread and add sliced veggies and greens)
    • With Meals (tacos, tostados, tortilla soup, etc.)

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    Basic Brown Rice

    Ingredients

    • 1 cup brown rice
    • 2 cups filtered water
    • Unrefined salt to taste (or add after cooking)

    For Overnight Soak Method

    • 1-2 tsp apple cider vinegar

    Instructions

    Traditional Method

    • Add all ingredients to medium saucepan.
    • Bring to a boil.
    • Reduce heat, cover and simmer for 30-40 minutes until tender.

    Overnight Soak Method

    • Place 1 cup brown rice in glass bowl.
    • Cover with approximately 2 cups filtered water.
    • Add 1-2 tsp raw apple cider vinegar and stir.
    • Cover and soak overnight (8-12 hours).
    • When ready to cook, strain soaked rice and place in medium saucepan.
    • Add 1-3/4 cups water.
    • Bring to a boil, reduce heat to low, cover and simmer 25-40 minutes.

    Enjoy!

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      Basic Brown Lentils

      Ingredients

      • 1 cup lentils
      • 3 cups filtered water
      • Unrefined salt to taste

      Instructions

      • Rinse lentils and place in saucepan with 3 cups of filtered water.
      • Bring to a boil, cover tightly, and reduce heat.
      • Simmer until tender (approximately 20 minutes).
      • Add unrefined salt to taste after cooking.

      Serving Suggestions

      • Enjoy alone or in numerous recipes like “Lentils a la Melissa.”

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