Recipes

Black Bean and Artichoke Hummus

Black Bean and Artichoke Hummus

I have to credit my sister for being the one whointroduced me to the idea of adding artichoke hearts to a more traditionalblack bean dip, and it sure makes things more interesting! Use artichoke heartsmarinated in olive oil to give this hummus a smoother finish and a richerflavor. I’ve also been known to stir in some fire-roasted peppers or sun-driedtomatoes for a slightly different twist on this dip.
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Ingredients

  • 1 15-ounce can black beans, rinsed and drained
  • 1 6-ounce jar artichoke hearts marinated in olive oil
  • 2 cloves garlic minced
  • 1 tablespoon tahini
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon sea salt

Instructions

  • Place the beans, artichokes with oil, garlic, and tahini in a food processor.
  • With the machine running, slowly drizzle in the oil and blend to the desired consistency.
  • Season with the salt.
  • Serve with assorted vegetables, such as carrots, snap peas, cucumbers, zucchini, jicama, or daikon radishes.
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Course; Snack

Berry Green Power Smoothie

Berry Green Power Smoothie

Smoothies can be a great way to get several servings of fruits and vegetables without lifting a fork. There’s no shortage of smoothie recipes, and it can be fun to experiment with different combinations. Just be sure that you’re including a variety of colorful foods, some form of protein, and a little healthy fat to keep you satiated. This smoothie has some anti-inflammatory fresh herbs that help tone down the greens and brighten up the rest of the ingredients. I think it’s pure bliss in a glass!
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Ingredients

Instructions

  • Toss all the ingredients in a blender, blend thoroughly, and enjoy!
  • Ginger contains anti-inflammatory compounds called gingerols and also has immune-boosting properties, so it’s a great safeguard during cold and flu season.
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Course; Smoothies

Fresh Berry Parfait with Coconut Cashew Cream

Fresh Berry Parfait with Coconut Cashew Cream

I make coconut cashew cream as a fruit dipwhenever I host brunch at my house, and people go crazy over it. They’re alwaysastonished when I tell them it’s made from just cashews and coconut milk. Rawcashews have a wonderfully subtle sweetness and just the right amount of fat.They can easily be transformed into a perfect stand-in for whippedcream—particularly when you add coconut milk! Layering this creamy cashewgoodness with fresh berries or mangoes creates a beautiful, satisfyingbreakfast that is loaded with antioxidants.
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Ingredients

  • 1 cup raw cashews
  • ½ cup unsweetened coconut milk
  • 2 teaspoons honey
  • 1 teaspoon ground cinnamon
  • 2 cups berries blackberries, blueberries, raspberries, strawberries—any combination works!

Instructions

  • Place the cashews, coconut milk, honey, and cinnamon in a food processor.
  • Blend until smooth—the mixture should resemble creamy peanut butter.
  • If it’s too thick, slowly drizzle in some water and blend until it reaches the desired consistency.
  • Scoop two large spoonfuls of the cashew cream into the bottom of a small parfait glass.
  • Add ½ cup of the berries and top with another layer of cashew cream.
  • Finish with another ½ cup berries.
  • Repeat in a second parfait glass.

Notes & Wine Advice

The parfaits can be made ahead of time and stored in the refrigerator for 3 or 4 days for a ready-to-grab breakfast or a healthy-yet-decadent dessert.
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Course; Breakfast / Nuts

Power-Packed Granola with Currants and Chia Seeds

Power-Packed Granola with Currants and Chia Seeds

Part of my regular Sunday ritual is to make this granola and pop it into the oven first thing in the morning. I sit down with a cup of tea, watch the news, and take in the mouthwatering aroma that’s reminiscent of oatmeal cookies. The timer dings, I salivate like I’m in a Pavlovian experiment, and then I enjoy a nice, warm bowl of granola. Store-bought granola is often loaded with sugar, but this recipe uses low-glycemic sweeteners and is high in protein. If you’re a cereal lover, you can feel good about starting your day with this power-packed granola.
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Ingredients

OPTIONAL ADDITIONS

Instructions

  • Preheat the oven to 300 degrees F and line a baking pan with parchment paper.
  • In a large bowl, combine the oats, chia seeds, sugar, agave, oil, and almond butter and mix thoroughly.
  • Spread the mixture evenly on the pan.
  • Bake for 40 minutes, stirring after 20 minutes.
  • Allow the granola to cool completely before stirring in the currants and transferring to an airtight container.
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Course; Breakfast

Mango Muesli with Brazil Nut Topping

Mango Muesli with Brazil Nut Topping

There’s nothing better than waking up to findbreakfast waiting for you in the fridge (except for maybe breakfast being servedto you in bed!). I much prefer the texture of soaked oats to that of cookedporridge. The combination of mangoes with coconut milk gives this hearty cerealan exotic, tropical flair. And although Brazil nuts are commonly the ones thatget left behind in the mixed nut dish, they’re loaded with nutrients and good,healthy fats, making them a great topping for your muesli! Traditional muesliis served with yogurt; if you’re avoiding dairy, you could try coconut, almond,or soy yogurt. It’s also delicious with just the coconut milk.
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Ingredients

Instructions

  • In a large bowl with a lid, combine the oats, water, coconut milk, mango, cinnamon, nutmeg, and cardamom and stir well.
  • Cover and place in the refrigerator for at least 4 hours or overnight.
  • Serve with additional coconut milk or yogurt and sprinkle with Brazil nuts.
  • Brazil nuts are a rich source of anti-inflammatory unsaturated fats.
  • They’re also an excellent source of selenium, a powerful antioxidant that helps optimize thyroid function.
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Course; Breakfast / Nuts

Sweet or Savory Quinoa Crepes

Sweet or Savory Quinoa Crepes

One of my preferred pastimes is to chef it upwith my good friend and mentor Barb Schiltz. Barb happens to be a masterfulnutritionist and a longtime crepe lover, so we worked on this creation togetherand came up with a delicate but hearty crepe recipe. I prefer savory crepes andBarb prefers sweet, so I offer variations for both. Unless you have a specialcrepe pan, I find it easier to make smaller crepes (about three inches indiameter) and then stack the crepes with layers of filling in between.
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Ingredients

SWEET FILLING OPTIONS

  • 2½ cups fresh or frozen berries thawed if frozen
  • 2½ cups stewed apples or pears with cinnamon
  • 2 cups cashew cream 1½ cups raw cashews blended with ½ cup water
  • 2½ cups mangoes blended with coconut milk

SAVORY FILLING OPTIONS

  • 2½ cups sautéed onions mushrooms, and spinach
  • 2 cups hummus and 1 sliced avocado
  • 2 ounces lox and 1 tablespoon capers

Instructions

  • Whisk the flour, baking powder, baking soda, and salt in a medium mixing bowl and set aside.
  • In a food processor or blender, grind the cashews and chia seeds until finely ground.
  • Add the water, almond milk, oil, lemon juice, and maple syrup and blend for 2 to 3 minutes.
  • Add the mixture to the dry ingredients, stirring until well blended.
  • The batter should be the consistency of olive oil.
  • Add more water to thin if necessary.
  • Spray a medium nonstick pan, cast-iron skillet, or crepe pan with oil.
  • Put 2 to 3 tablespoons of the crepe batter in the pan and swirl around until there is a thin layer across the bottom.
  • Cook each crepe for 1 minute per side.
  • Fill with the desired filling.
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Course; Pancake’s / Crepes

Sweet Potato Hash with Lamb Sausage

Sweet Potato Hash with Lamb Sausage

Brunch is one of my absolute favorite meals tohost, and this dish is a hit every time I serve it. The key is thinly slicingthe onions and leaving them in half rings so that they caramelize perfectly andcreate an amazing texture. You can use any type of sausage, but I much preferusing lamb. Not only does it have an impressive nutritional profile, but italso lends rich, complex flavors and blends perfectly with the sweetness of thegarnet yams.
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Ingredients

Instructions

  • Preheat the oven to 375 degrees F.
  • Squeeze the lamb out of its casing into a large cast-iron skillet over medium heat.
  • As it cooks, break the lamb into small pieces with a spatula and sauté until it begins to brown, about 4 minutes.
  • If using a leaner sausage, such as chicken, you may need to add some grapeseed or sunflower oil to the pan.
  • With a slotted spoon, transfer the sausage to a bowl.
  • Add the onion to the skillet and sauté until it begins to caramelize, 4 to 5 minutes.
  • Drizzle in sunflower oil as needed.
  • Add the mushrooms and garlic and cook until softened, about three minutes.
  • Stir in the yams, kale, thyme, oregano, sage, salt, and pepper and return the sausage to the skillet.
  • Transfer the skillet to the oven and roast for 20 to 25 minutes, or until the yams can be easily pierced with a fork.
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Course; Breakfast / Lamb

Breakfast Rice with Crumbled Nori

Breakfast Rice with Crumbled Nori

A recipe that naturopath Dr. Katherine Oldfieldgives her patients inspired this quick and easy breakfast. It also happens tobe a great way to clean out the refrigerator when you have leftover rice andsoon-to-expire veggies in the produce bin. Anything goes in this breakfastsauté, so don’t be afraid to add more vegetables and a different combination ofnuts and seeds. It’s also delightful when topped with a poached egg or someleftover salmon.
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Ingredients

  • 1 tablespoon raw sesame seeds
  • 2 teaspoons coconut oil
  • 2 cloves garlic crushed
  • 1 shallot chopped
  • 6 cremini or button mushrooms chopped
  • 1 teaspoon sea salt
  • 1 cup roughly chopped kale
  • 1½ cups cooked brown rice leftover rice works great!
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons mirin
  • ¼ cup chopped raw cashews
  • 2 tablespoons crumbled nori

Instructions

  • Place a large sauté pan over medium heat.
  • Add the sesame seeds to quickly toast until lightly browned, about 1 minute.
  • Add the oil, garlic, and shallot and cook, stirring occasionally, until soft and fragrant, 3 to 4 minutes.
  • Add the mushrooms and salt and sauté until tender, about 3 minutes.
  • Fold in the kale and continue stirring until it starts to wilt, 3 to 4 minutes.
  • Stir in the rice, sesame oil, and mirin and cook until the rice is heated through, about 2 minutes.
  • Top with the cashews and nori.
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Course; Breakfast / Rice

Smoked Salmon and Avocado Tartine

Smoked Salmon and Avocado Tartine

There’s nothing like a savory open-faced sandwichafter a long red-eye flight from coast to coast. I was nearly falling asleep inmy latte at a French café in New York City, when I spotted a breakfast tartineamidst all the crepes and croissants on the menu. I felt myself come back tolife as I polished off the tartine, and it inspired me to think up an endlesscombination of sandwich ingredients that would be suitable for breakfast.
If this breakfast canresurrect a person with severe jet lag, imagine what it will do for the averageearly riser. I refer to this tartine as the breakfast of champions because it’sthe perfect combination of carbohydrate, protein, and healthy fat.
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Ingredients

Instructions

  • Scoop the avocado into a medium bowl.
  • Add the lime juice, cumin, and salt and mash with a fork until the ingredients are well combined but the mixture is still chunky.
  • Arrange 4 bread pieces on each serving plate.
  • Spread a layer of avocado mixture on each piece.
  • Top with ½ ounce salmon.
  • Stack some sprouts on the salmon and garnish with radish slices.

Notes & Wine Advice

Salmon is an excellent source of anti-inflammatory omega-3s. Avocados are loaded with specific phytonutrients that block the inflammatory response and can decrease arthritic symptoms
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Course; Breakfast / Fish / Quiche

Breakfast Burrito with Chickpeas and Avocado

Breakfast Burrito with Chickpeas and Avocado

If you find yourself in a time crunch, andcooking in the morning is out of the question, this is the ideal savorybreakfast. The chickpea-avocado combo makes a delicious burrito filling, andyou can amp up the nutritional profile by adding your favorite greens. The sunflowerseeds provide some crunch and a little extra protein. If you have leftoverfilling, you can have it for breakfast the next morning or use it as a dip. Theavocado will discolor, but the taste will be just fine.
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Ingredients

Instructions

  • Put the chickpeas in a medium mixing bowl.
  • Scoop the avocado into the bowl.
  • Add the lemon juice, salt, cumin, and turmeric.
  • Mash the mixture with a fork until the avocado is well incorporated.
  • Allow some of the chickpeas to remain whole.
  • Stir in the sunflower seeds.
  • Just before serving, sprinkle the tortillas with water and heat in the microwave for 20 seconds.
  • Scoop half of the chickpea mixture into the center of each tortilla.
  • Top with the arugula and roll up the tortillas like burritos.

Notes & Wine Advice

The unique combination of healthy fats and phytosterols in avocados are what make them one of the top anti-inflammatory fruits. They are particularly useful in cooling down inflammation related to arthritis.
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Course; Breakfast