Recipes

roasted-sweet-potato

ROASTED SWEET POTATOES

INGREDIENTS

1 large sweet potato (ANY variety), washed well (skin on), cut into 1/2-3/4 cm slices
5 TBSP high heat cooking oil (avocado oil, coconut oil, ghee, grapeseed oil, or rice bran oil)
1/4 TSP paprika
Salt and pepper – sparingly to taste

OPTIONAL INGREDIENTS

1 dense handful of your favorite herbs (fresh or dried), chopped: choose 1 or 2 of basil, chive, green onion, oregano, parsley, rosemary, sage, thyme, tarragon

1 TSP of your favorite spices: choose 1 or 2 of cayenne pepper, chili powder, cumin, garlic powder, onion powder, turmeric

DIRECTIONS

  1. Preheat oven (or toaster oven) to 360 degrees.
  2. In a mixing bowl, mix together sweet potato slices, oil, paprika, salt and pepper, and optional herbs/spices so that each potato slice is evenly coated in oil and dry ingredients.
  3. Place sweet potato slices on a baking sheet atop parchment paper (optional, put aluminum foil under neat the parchment too).
  4. Place in oven and bake for 20 minutes. Remove and flip over each slice, then bake another 20 minutes. Sweet potato should be slightly browned, but NOT blackened – remove slices that are blackening earlier than planned.
  5. Serve warm.

OPTIONAL GARNISH

  • Garlic aioli (1 clove of garlic blended with 1/4 cup: avocado mayonnaise, veganaise, or light mayonnaise)
  • 1-2 TBSP extra virgin olive oil

**ALTERNATIVE PREPARATION

Sweet potato may also be boiled or steamed on medium-high heat until softt, or baked whole and plain at 360 degrees for 40 minutes. Let cool slightly, then cut into 1/2-3/4 cm slices and serve.

Hands-On Prep Time: 12 minutes
Cook Time: 40 minutes
Makes 3-4 servings

FRESH STEAMED VEGETABLES

FRESH STEAMED VEGETABLES

SPECIAL COOKING TOOL

Steamer basket (I like the Utopia Kitchen stainless steel vegetable steamer basket; a bamboo dim sum basket is OK too)

INGREDIENTS

Asparagus, cut in halves or thirds
Baby carrots
Beets, sliced
Bok choy
Broccoli, florets only
Broccoliini
Brussel sprouts, halved
Cabbage, individual leaves
Collard greens, halved, (optional, ribbed)
Cauliflower, florets only
Garlic cloves, peeled
Green beans, whole or halved
Fingerling potatoes, halved
Kabocha squash, sliced thin
Kale, halved (optional, ribbed)
Mushrooms (bunapi, maitake, shimeji), based removed
Snap peas
Snow peas
Spinach
Sweet potatoes and yams, sliced thin
Swiss chard
Turnip, sliced thin
*You can use practically any other vegetables too
Water

DIRECTIONS

  1. Pour 1″ of water into a cooking pan or pot and bring to a boil.
  2. Wash veggies, cut into uniform sizes, and place in steamer basket. (Place longer-cooking veggies on the bottom of the steamer basket, relative to faster-cooking veggies which can be removed from steaming sooner.)
  3. Put steamer basket in pot, then cover and reduce heat to medium.
  4. Steam according to guidelines here (time will also depend on stovetop):

Softer leafy greens (bok choy, spinach, swiss chard), asparagus, florets (broccoli, cauliflower), peas: 7 -10 minutes

Hardy leafy greens (cabbage, collards, kale), broccolini, green beans, mushrooms: 10 minutes

Root Vegetables (beets, carrots, potatoes, squash, turnips), brussel sprouts, garlic: 15-20 minutes

VEGGIES ARE DONE WHEN TENDER BUT STILL BRIGHT AND VIBRANT. DO NOT OVERCOOK them to the point they are pale and mushy. Caution: cover/lid will likely be very hot, wear oven mitts when handling.

5. Remove veggies, run briefly under cold/lukewarm water and serve.

OPTIONAL GARNISH

3-4 TBSP extra virgin olive oil
1 TBSP organic butter
1 TBSP raw or toasted sesame seeds
1 dense HANDFUL of your favorite herbs (fresh or dried), chopped. Choose 1 of: basil, green onion, oregano, parsley, rosemary, sage, thyme, tarragon
1 lemon wedge, squeezed
Chili flakes – sparingly to taste
Bagna cauda sauce (recipe TBD)
Soy-vinegar-sesame sauce (recipe TBD)

**ALTERNATIVE PREPARATION

Most of these vegetables may also be roasted in the oven. Choose “Bake” setting and preheat oven to 350 degrees. Place vegetables on parchment paper on a baking sheet/pan. Bake for 10 minutes (root vegetables will require longer cooking time, ~20-30 minutes).

Hands-On Prep Time: 5-7 minutes

Cooking Time: ~20 minutes (variable by vegetable)

brown-rice

BROWN RICE WITH BLACK BEANS

SPECIAL COOKING TOOL

Instant Pot (digital slow/pressure cooker) or traditional rice cooker

INGREDIENTS

2 cups brown rice
2.5 cups water (if using Instant Pot) vs 3 cups water (if using traditional rice cooker)
1/2 cup black beans, sprouted overnight, then rinsed (canned is OK too, or this ingredient may be omitted)

DIRECTIONS

  1. Pour black beans into a bowl and rinse 3 times. Then add enough water to cover beans and let sit overnight to hopefully sprout. The next morning, remove water (now bubbly) and rinse beans once more.
  2. Pour rice in a separate bowl and rinse the rice 3 times.
  3. Add rice and beans into Instant Pot or rice cooker.
  4. a. If using Instant Pot (faster): close and lock lid (machine will make a cute happy chime if you do this properly). Set valve knob to the “seal” (not “vent”) position. Press “Manual” button for high-pressure cooking and use “+” button to set 20 minutes. You will hear a hissing sound as the appliance builds up heat/pressure inside for about 15 minutes, then a countdown timer will appear. After timer reaches zero, leave Instant Pot alone to allow natural pressure release for an additional 10 minutes. Then, using oven mitts turn the valve knob to “vent” then unlock and remove lid.
    b. If using traditional rice cooker: place cover and press “on” switch. Cooking time is appx 60 minutes.
  5. Fluff rice with a fork and serve warm.

OPTIONAL GARNISH

  • 2-3 sprigs chopped parsley

Hands-On Prep Time: 5 minutes
Cooking Time: variable depending on appliance, up to 60 minutes
Makes 4-6 servings

Mean-Green

GREAT GREEN JUICE

Tip: Use all organic ingredients when making green juice because while you are concentrating nutrients you could also be concentrating toxins found in non-organic produce.

Tip: Aim for a 50:50 ratio of vegetables : fruits – the higher the better in favor of vegetables in order to minimize the negative impact of excess fruit sugar (fructose).

Tip: In general, using enough vegetables and fruits to fill exactly 1 large colander/strainer is usually just the right amount to make neither too much or too little juice.

SPECIAL COOKING TOOL

High quality cold press juicer (I like the Super Angel juicer)

INGREDIENTS

2 ribs celery
1 cucumber, ends removed, halved then each half cut into 4ths
1 carrot, ends removed
1″ ginger
5 sprigs parlsey
4 dandelion leaves
2 heaping handfuls of organic leafy greens including: beet greens, bok choy, cabbage, collards, kale, romaine lettuce, spinach, swiss chard, tatsoi (these greens are sold individually or packaged together as Power Greens in rectangular containers at Safeway and Costco)
1 granny smith apple, seeds and stem removed, cut into 8ths
1 red apple, seeds and stem removed, cut into 8ths
1 pear, seeds and stem removed, cut into 6-8ths
1/2 lemon, peeled and seeds removed
1/2 lime, peeled and seeds removed
Pure water, enough to keep juicer flowing smoothly

OPTIONAL ADDITIONAL INGREDIENTS

5 grapes
5 cubes pineapple
1-2 oranges (to be used instead of apples above)
1/2″ turmeric root
2-3 sprigs mint
1 ruby red grapefruit

DIRECTIONS

  1. Wash all produce thoroughly before prepping and juicing.
  2. Assemble juicer (including container to collect juice) and turn on. Carefully and gently feed fruits and vegetables little by little into juicer. If juicer backs up or starts to get stuck, pour a little water inside.
  3. Gently stir juice with a spoon in collection container to mix well.
  4. Drink immediately, preferably. Fresh homemade green juice may be stored in refrigerator for ~1 day but is most nutritious (with vitamins, live enzymes, etc.) if consumed right away.

Hands-On Prep Time: 20-25 minutes
Makes 4-5 servings

Note: Leftover fibrous pulp from the juicer can be discarded but it may also be used in a variety of ways including: compost, meatball filling, etc.

HEARTY OATMEAL

HEARTY OATMEAL

Tip: Use organic as much as possible/affordable.

Tip: Wash fruits well before use.

INGREDIENTS

1 CUP gluten-free or steel-cut oats
1 CUP water
3/4 CUP or more whole organic milk (or unsweetened almond milk, coconut milk, rice milk, or organic soy milk)
1/8 TSP himalayan, sea, or kosher salt (this may be omitted)
1/2 TSP cinnamon (preferably Ceylon cinnamon)
1 TSP vanilla
1 TSP raw honey or maple syrup

Choose one or more of the following: 1-3 sliced large bananas, 10-15 fresh berries (straw, blue, rasp, black), 10 nuts (almond, macadamia, walnut, pecan, pistachio), 1 diced apple, 1 sliced peach, 1 sliced fig, 1-2 TBSP seeds (chia, flax seeds, pumpkin seeds), 1 TBSP dried shredded coconut, and 2-4 TBSP dried fruit (apples, apricots, cherries, dates, peaches, pears, prunes, cranberries, strawberries, mulberries, goji berries)

OPTIONAL INGREDIENTS

  • 1/2 TSP cardamom

DIRECTIONS

  1. Combine oats, water, milk, salt, vanilla, cinnamon, and optional cardamom in a medium cooking pan or pot. Bring to a boil then reduce to medium heat. Stir occasionally.
  2. Simmer uncovered for 10 minutes until thickened, stirring occasionally. Add more or less water to reach desired consistency.
  3. Turn off heat and add all other ingredients, stirring gently to mix all together, then serve.

OPTIONAL GARNISH

  • 2 TBSP extra virgin olive oil
  • Additional milk may be added on top
  • Additional raw honey or maple syrup (mixed in) – sparingly to taste

Hands-On Prep Time: 25 minutes
Makes 4 servings

ZUCCHINI PASTA W: MARINARA

ZUCCHINI PASTA W/ MARINARA

SPECIAL COOKING TOOL

Spiralizer (I like Mueller’s spiral-ultra multi-blade spiralizer, available on Amazon)

INGREDIENTS

1-2 large zucchini (italian squash), spiralized*
1 large onion, chopped
5-7 cloves garlic, minced
1 glass jar/bottle organic tomato sauce or marinara
1 large tomato or 3 small tomatoes, diced
1 TBSP basil, chopped
1 TBSP oregano, chopped
1/2-3/4 CUP mushrooms (portobello, button, bunapi, maitake, shimeji), chopped
1 healthy handful organic greens (spinach, kale, swiss chard, or collard greens), chopped
4-5 TBSP high heat cooking oil (avocado oil, coconut oil, ghee, grapeseed oil, or rice bran oil)
Salt (himalayan or celtic sea) and pepper – sparingly to taste

OPTIONAL INGREDIENTS

  • 1 block tempeh, cut into 1″ cubes
  • 1/3 CUP cashews

DIRECTIONS

  1. In cooking pan, add cooking oil and heat to medium-high. If using optional tempeh, place cubes in pan and brown on all sides, then remove them and set aside for later. Add onions and spiralized zucchini and cook until onions translucent.
  2. Add garlic, mushrooms, tomatoes, greens, and optional cashews to the pan and sautee until greens start to wilt, stirring occasionally to mix all ingredients.
  3. Add tomato sauce, basil and oregano, and cook for 2 more minutes or until tomato sauce starts to bubble then turn off heat, stirring
SUPERFOOD-SALAD

SUPERFOOD SALAD WITH BALSAMIC VINAIGRETTE

  Tip: always carry positive, loving thoughts and intentions when cooking and preparing food it makes a big difference!

  Tip:  Please rinse all ingredients thoroughly

  Tip:  Use organic as much as possible/affordable

INGREDIENTS

Greens:
2 healthy handfuls of mixed leafy greens (prepackaged container or a combination of 1 or more of:  arugula, spinach, kale, tatsoi, romaine lettuce, red leaf lettuce, cabbage, swiss chard, collard greens, endive, mustard greens, frisee, radicchio)

Dressing:
4 TBSP balsamic vinegar or apple cider vinegar
1 TSP dijon mustard
4 TBSP extra virgin olive oil
Volcanic/sea salt and pepper – sparingly to taste
Raw honey – sparingly to taste

DIRECTIONS

1. Rinse all greens thoroughly in colander and allow to dry.
2. In a mixing bowl, combine dressing ingredients and whisk together.
3. Add mixed greens to bowl plus optional add-ins as desired (see below), toss together,and serve immediately.

OPTIONAL ADD-INS

  Tip:  Have fun and try mixing and matching just a few of these.  Start with adding 1 or 2, then go from there – it’s hard to make a mistake!

  • 2 TBSP seeds (sunflower, pumpkin, flax, sesame, chia)
  • 1/2 CUP fresh or dried fruit (raspberries, blueberries, strawberries, sliced orange, cranberries, mulberries, goji berries, grapes, sliced organic apple, pomegranate)
  • 1/2 CUP nuts (almonds, pecans, cashews, walnuts, pine nuts, macadamia)
  • 1-2 TBSP grated or crumbled cheese (parmesan, goat cheese, feta cheese)
  • 1/2 CUP of other vegetables (sliced radish, julienne or shaved carrot, diced cucumber, small tomatoes)
  • 2 TBSP cooked beans (garbanzo, edamame, black beans, white beans); canned is OK too as long as can is BPA-free
  • 1/2-1 TSP dried or fresh herbs (basil, parsley, oregano, oregano, cilantro, tarragon, green onions)
  • 1/2-1 sliced avocado
  • 1 sliced hard boiled egg
  • 1/3 CUP sliced/diced cooked meat (chicken, steak)

 

Prep Time: 10 minutes
Makes 4 servings

Superfood-Green-Smoothie

SUPER EASY & HEALTHY GREEN SMOOTHIE

INGREDIENTS:

  Tip: try to make sure all ingredients start off cold or frozen

 Tip:  Use organic as much as possible/affordable

2 frozen bananas

1-2 healthy handfuls of greens (combination of 1 or more of: spinach, kale, tatsoi, swiss chard, collard greens)  organic as much as possible

1-2 CUPS of fresh or frozen fruit (Be creative! Possible combinations include: strawberries/raspberries/blackberries/blueberries, apple/pear/peach/kiwi, pineapple/grape, mango/papaya organic as much as possible)

2-3 CUPS cold water and/or milk (rice milk, almond milk, hemp milk, oat milk, soy milk)

1 TBSP extra virgin olive oil

DIRECTIONS

Place all ingredients in a good blender (including optional ingredients below) and blend on high for about 20-40 seconds to the desired consistency. If too thick, add more cold water or milk.

OPTIONAL INGREDIENTS

 Tip:Have fun and try mixing and matching just few of these.  Start with adding 1 or 2, then go from there – it’s hard to make a mistake!

  • 1 TBSP seeds (sunflower, pumpkin, flax, sesame, chia)
  • 1/4 CUP nuts (almonds, pecans, cashews, walnuts, pine nuts)
  • 1/4 CUP coconut chips (rehydrated in cold water if dried)
  • Natural sweetener (1-2 pitted dates, raw honey, maple syrup) – sparingly to taste Juice of 1/2 lemon or lime
  • 1/2 CUP plain yogurt or kefir
  • 1/3-1/2 of an avocado

Prep Time: 10 minutes
Makes 6 cups

Chia-Pudding_RB_2

CHIA PUDDING

  Tip:  Use organic as much as possible/affordable.

INGREDIENTS

4-6 TBSP dry chia seeds
1/2-3/4 cup or more unsweetened almond milk, coconut milk, rice milk, or organic soy milk
1/2 TSP vanilla 
Choose one or more of the following:  1 sliced large banana, 10-15 fresh berries (straw, blue, rasp, black), 10 nuts (almond, walnut, pecan, pistachio), 1 diced apple, 1 sliced peach, 1 chopped kiwi, 1/2 chopped pear,  chopped mango, 1 cup diced pineapple, 1 sliced fig, 1-2 TBSP seeds (flax seeds, pumpkin seeds), 1 TBSP dried shredded coconut, 1 TBSP cacao nibs, and 2 TBSP dried fruit
Raw honey or maple syrup – sparingly to taste

OPTIONAL FLAVOR MIX-INS

  • 1-2 TBSP matcha powder, or
  • 1-2 TBSP raw cacao powder

DIRECTIONS

1.  Combine chia seeds, milk, vanilla, and honey or maple syrup, plus optional flavor mix-ins and stir well.
2.  Add add-ins to mixture and/or simply place them on top neatly.
3.  Refrigerate overnight and enjoy!
 
Hands-On Prep Time:  15 minutes
Makes 3-4 servings

Veg-Omelette

VEGETABLE OMELETTE

Tip:  Use pasture raised organic eggs when possible.

Tip:  Please rinse all ingredients thoroughly.

Tip:  Use stainless steel or cast iron cookware, and glass when baking/storing.

INGREDIENTS

2-4 eggs, beaten (optional:  add 1/2 cup organic milk)

Choose 3 or more of the following:  1/2 chopped large onions (any variety), 1 large tomato or 3-4 small tomatoes, 1/2-1 CUP spinach or kale, 1/2 CUP mushrooms (any variety), 1/2 chopped large bell pepper, 1 TBSP chopped green onion, 1 TBSP chopped basil, 1 TBSP chopped parsley, 1/2 cup bean sprouts, 1 sliced zucchini, 1 chopped long eggplant, 2-3 chopped asparagus

4-5 TBSP high heat cooking oil (avocado oil, coconut oil, ghee, grapeseed oil, or rice bran oil)

Salt (or patis/fish sauce) and pepper – sparingly to taste

OPTIONAL GARNISH

  • 1-2 TBSP extra virgin olive oil
  • 1/2 sliced avocado
  • 1 TBSP shredded cheese
  • 1 1/2 TSP chopped parsley
  • 1/2 sliced avocado

DIRECTIONS

  1. In cooking pan, add cooking oil and sautee vegetables on medium-high heat until onions translucent and veggies just starting to wilt.  Don’t burn please!
  2. Add beaten eggs, turn down heat to low, and use spatula to gently “push” egg/vegetable mixture several times in different directions until eggs are cooked through.
  3. Remove omelette from pan and onto serving plate.
  4. Add optional garnish.

Hands-On Prep Time:  25 minutes
Makes 3-4 servings

monggo

BALATONG (CLASSIC PHILIPPINE MUNG BEANS)

Tip:  Use organic as much as possible/affordable.

Tip:  Sprout the mung beans at least 4 hours or preferably overnight by placing in a bowl, rinsing 3x, then covering completely in water.  Leave them soaking uncovered on countertop until ready to cook.  At that point, discard now-foamy water and rinse beans again –> they are now ready to use!  This process aids digestion and reduces cooking time.

Tip:  After chopping/mincing garlic, let it sit for at least 10 minutes before cooking in order to boost its health benefit (production of the healthy compound allicin).

Tip:  Use stainless steel or cast iron cookware, and glass when baking/storing.

INGREDIENTS

1 whole head of garlic, all cloves peeled and minced
1/2 package (~7 oz) dried whole green mung beans
2 healthy handfuls of mixed greens (in particular spinach, kale, tatsoi, swiss chard, or collard greens, or the traditional moringa leaves (a.k.a. marunggay) or bittermelon leaves (a.k.a. paria)
6 CUPS water
3-4 TBSP high heat cooking oil (avocado oil, coconut oil, ghee, grapeseed oil, or rice bran oil)
Patis (fish sauce) – sparingly to taste

DIRECTIONS

  1. In cooking pot, add cooking oil and sautee garlic on medium-high heat until it just starts to brown slightly.  Don’t burn the garlic please!
  2. Immediately add mung beans and water, then boil uncovered for 20-30 minutes until beans are soft, stirring occasionally.  Watch closely as this mixture may boil over if heat is left too high for too long – in that case, remove pot from heat temporarily, turn down heat, and/or add additional water.  You may also add more water if balatong is becoming too thick or dry.
  3. Once beans have softened, add mixed greens and cook until starting to wilt, stirring occasionally.  Turn off heat.
  4. Add patis to taste (not too much, it’s salty!), and stir.
  5. Add 1-2 TBSP extra virgin olive oil to garnish (optional).

Hands-On Prep Time:  45 minutes
Makes 4 servings