slow-cooker caribbean fall beef stew

This exotic stew is full of the taste and color of fall. Adapted from the Food Network magazine

makes 4-6 servings

Ingredients:

1 ½-2 lb cubed beef
2 tsp. curry powder
½ tsp. allspice
salt and pepper to taste
2 large yams, peeled and cut into 2-inch pieces
1 large red bell pepper, cut into bite-size pieces
1 can coconut milk
2 Tbsp. grated fresh ginger
1 lime juiced, plus wedges for serving if desired
for serving:
scallions or cilantro, chopped
cooked quinoa

directions:

1. Season beef with mix of curry, allspice, salt and pepper. I like to brown my meat on all sides in a pan of hot oil. I think this locks in the juiciness of the meat but it isn't totally necessary. Place in slow cooker.
2. Add pepper and yam on top.
3. Whisk coconut milk and ginger. I added a some more curry, allspice, salt and pepper as well. Pour on top of meat.
4. Cook on low for 4-7 hours. Yes, I know that is a huge range of time but you know your own slow cooker better than me. Mine is a semi-slow cooker and I know anything I put in there will be cooked to a dry unpleasantness if I follow the time for most slow cooker recipes. 4 hours was perfect for mine :)
5. Stir in lime juice and top with scallions or cilantro. Serve over quinoa for a satisfying meal.

mexican quinoa

This dish has become a favorite with our whole family (the kids asked for seconds which is pretty rare). The flavor combination is so so good. Easy to make and super nutritious, what's not to love? adapted from annies-eats.com 

Ingredients:

2 tsp. olive oil
2 cloves garlic, minced
3-4 jalapeños, seeded and finely chopped
1 cup uncooked quinoa, rinsed well
1 ¼ cups vegetable or chicken broth
1 can black beans (or equivalent soaked and cooked black beans), drained and rinsed
1 cup fresh corn kernels (or frozen or canned)
½ tsp. salt
⅓ cup chopped fresh cilantro
½ lime juiced
1 tomato, diced (or can diced tomatoes)

to finish:
shredded cheese
sour cream or plain greek yogurt
salsa
avocado
cooked shredded chicken (optional)
spinach (optional)

Directions:
1. Heat olive oil in a medium saucepan over medium-high heat. Add garlic and jalapeño and sauté until fragrant, about 1 minute.
2. Stir in quinoa and broth and bring to boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes.
3. Then add beans, corn, tomato, and salt. Cook for an additional 10-15 minutes, or until liquid is fully absorbed.
3. Remove from heat and stir in cilantro and lime juice.
4. Serve over a bed of spinach if desired and top with shredded chicken, cheese, sour cream, salsa, and avocado

nectarine and fig summer salad

A last hurrah for summer! I can't tell you how delicious this salad is. You will have to try it for yourself. Adapted from howsweeteats.com

serves 4-6

Ingredients:

4-6 cups spring greens
2 cups baby arugula
8 slices of pancetta (bacon or prosciutto are a fine substitute), fried until crisp and broken into large pieces
2 nectarines, sliced
1-1½ cups fresh figs, quartered
1 large avocado, sliced
4 ounces goat cheese (this is a super yummy addition but you can substitute another cheese if preferred)
3 Tbsp. pistachios, chopped
salt and pepper

nectarine vinaigrette:

1 large nectarine, peeled and cubed

¼ cup vinegar (I used apple cider vinegar because I didn't have golden balsamic as the original recipe called for)

2 tsp. honey

1 garlic clove, minced

¼ tsp. salt

¼ tsp. pepper

⅓ cup olive oil

directions:

Add all the greens to a large bowl and season with a bit of salt and pepper. Add the pancetta, sliced nectarines, figs, avocado, dollops of goat cheese, and pistachio. Dress with the nectarine vinaigrette.

for the vinaigrette, add the nectarine to a blender and blend until pureed. Add a little water if needed. add vinegar, honey, garlic, salt and pepper and mix until combined. Stream in the olive oil while whisking or blending on low until the dressing comes together.

brown rice crispy treats

These treats are so tasty and are great for lunches or an after-school snack. Brown crispy rice cereal can be found at health food stores or online. Adapted from The Whole Life Nutrition Cookbook.

Ingredients:

2-3 Tbsp. coconut oil, plus more for greasing pan
1 cup brown rice syrup
3/4 cup almond butter or unsalted natural peanut butter
1 tsp. vanilla extract
6 cups brown rice crispy cereal

seeds or chopped nuts or chopped dried fruit are some fun additions
you can also make a chocolate topping with dark chocolate chips and coconut oil

Directions:

1. Grease a 9 x 13 inch baking pan with coconut oil.
2. Heat the coconut oil in a medium saucepan over medium heat. Add the brown rice syrup and nut butter and heat until bubbles form, stirring constantly with a whisk. Take pan off the heat and stir in the vanilla.
3. Place the cereal in a bowl with any optional additions. Pour hot syrup mixture over it and mix together.
4. Pour the mixture into pan and press the mixture flat.
5. If you would like to add the chocolate topping, melt 3/4 cup dark chocolate and 3 Tbsp. coconut oil together and pour over top. Cool and slice into squares.

cinnamon spiced granola with goji berries

This granola is delicious with yogurt or kefir or mik. Adapted from The Whole Life Nutrition Cookbook.

Ingredients:

3 cups old fashioned rolled oats
1 cup chopped raw pecans or walnuts
1 cup chopped raw almonds
1/4-1/2 cup sunflower seeds (optional)
1/4-1/2 cup pumpkin seeds (optional)
1 Tbsp. cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. cloves
1/4 tsp. ground ginger
1/4 tsp. sea salt
1/4-1/2 cup honey or maple syrup
1/2 cup melted coconut oil
2 tsp. vanilla extract
dried goji berries (optional)

other additional options:
chopped dried apples
raisins
dried cranberries
dried cherries
shredded coconut

Directions:

1. Preheat oven to 300º. Place the oats, nuts, optional seeds and coconut, spices and salt into medium bowl and mix well.

2. Add honey or maple syrup, coconut oil, and vanilla to the mixture and toss together.

3. Spread out mixture on a large baking sheet (or two) lined with parchment if desired. Bake for 34-40 minutes, turning occasionally with a spatula.

4. Remove from oven and add dried fruit if desired. Let cool then transfer to glass jar or ziplock bag.

vanilla chia pudding

This raw pudding is similar to tapioca pudding. Chia seeds contain powerful nutrition. They are an excellent supply of calcium and have the ability to increase brain power and body strength. Since the seeds absorb so much liquid they help your body remain hydrated for longer. They also regenerate healthy body tissue and have cleansing fiber action. Quite the refreshing dessert or morning breakfast.

makes 4-6 servings

Ingredients:

1/2 cup raw cashews (soaked for 3 hours unless you have a high-power blender)
1 1/2 cups water
1/4 cup honey or maple syrup
1 whole vanilla bean or 1 Tbsp. vanilla extract
pinch sea salt
5 Tbsp. whole chia seeds

Directions:

1. Place the cashews, water, sweetener, vanilla and salt into a blender and blend until smooth and creamy. Pour into bowl.

2. Add the chia seeds and whisk. Let soak at room temperature for about 1 hour, then cover and transfer to refrigerator to soak and thicken for at least 2 hours.

3. Scoop into bowls and top with fresh fruit, nuts, cinnamon or whatever you like.

graham crackers

I love making healthy snacks. These graham crackers are quite healthy (for a sweet treat) with whole grain flower, flax, and coconut sugar. I got the idea from Lovetobeinthekitchen.com. (sadly I can't take credit for the photo since I forgot to take pictures of the finished product)

Ingredients:

2 1/2 cup whole grain flour (I used kamut)

2 Tbsp. ground flax

1/2 cup coconut sugar

1/2 tsp salt

1 tsp. cinnamon

1 tsp. baking soda

1/2 cup chilled butter, cubed

1/4 cup honey

1/4 cup water

1 tsp. vanilla

Directions:

1. Whisk together flour, flax, sugar, salt, cinnamon, baking soda. 

2. Add cubed butter and cut in by hand or in mixer or food processor.

3. Add honey, water, and vanilla and mix until combined. Add a bit more water if dough is too dry.

4. Shape dough into a flat disk and place between 2 sheets of wax or parchment paper

5. Roll dough out until about 1/8 inch thick. Cut into squares or use a cookie cutter to make shapes. Combine scraps and repeat.6. Place on parchment lined baking sheet. Prick in several places with a toothpick. Sprinkle lightly with cinnamon-sugar if desired and bake for about 15 minutes.

no bake raspberry cheesecake

This decadent treat only takes minutes to prepare and satisfies sweet cravings in a healthy way.

cream cheese (you can use low fat but is it really worth it :)
mascarpone cheese
fresh or frozen (thawed) raspberries
stevia or raw honey to taste
dash of vanilla extract

crumbled graham cracker (optional). I used this homemade version

1. Blend together equal parts cream cheese and mascarpone with desired sweetener and vanilla. Add a generous amount of raspberries and blend until creamy. That's it! Serve right away or chill.

kale chips

Salty and crunchy and so nutritious. This super yummy superfood snack makes eating your greens so easy.

Ingredients:

2 large bunches kale (I used some local no sprays purple kale)

Sauce:

1 cup raw cashews (soaked for a couple hours if you don't have a high power blender)
1 cup water
2 Tbsp. freshly squeezed lemon juice
1/4 cup nutritional yeast (besides adding amino acids and protein, minerals, and B vitamins, it adds a cheesy flavor)
1 tsp garlic powder (or 2 garlic cloves)
1 tsp. sea salt

1. Rise the kale and remove tough center rib. Tear leaves into large pieces and place in large bowl
2. Place all sauce ingredients in a blender and blend until smooth and creamy. Pour sauce over kale and massage it in.
3. Place kale in single layer onto large baking sheets lined with parchment paper (you may have to do a couple batches) and bake for about 2 hours at 200ºF, or until crispy. Flip kale chips part way through baking. As soon as they have crisped up remove from oven and let cool before storing in containers or bags at room temperature. These should stay fresh for at least a week (if they can last that long without being eaten)

chickpea salad with honey garlic lime dressing

This is a perfect summer salad. The dressing is SO GOOD and brings all the flavors together wonderfully. Adapted/modified from howsweeteats.

makes about 6 servings

ingredients:

3 cups chickpeas (prepared from dried or 2 -15 oz. cans, drained and rinsed)

4 green onions

2 ears corn, grilled or cooked in boiling water for about 3 minutes, cut from the cob (yeah, the corn missed out on the photo session)

1 pint cherry tomatoes, quartered

1 avocado, sliced or chopped

3 Tbsp. chopped fresh basil

1/4 tsp. salt

1/4 tsp. pepper

3 Tbsp. olive oil

2 Tbsp. red wine vinegar

1 1/2 Tbsp. honey

3 garlic gloves, minced

1 lime, zested and juiced

directions:

1. In a large bowl, combine the chickpeas, green onion, corn, tomatoes, avocado, and basil. Toss well with salt and pepper.

2. In a small saucepan add the oil, vinegar, honey, garlic, lime juice and zest. Heat over low heat and whisk until the mixture is warm and the garlic begins to sizzle.

3. Pour the liquid over the salad and toss well to coat. Cover and refrigerate for at least 30 minutes before serving.