Recipes

Recipes

Nutrient Dense Recipes to Nourish Your Belly & Fuel Your Life

Carrot & Fennel Soup

Give your body free-radical fighting power with this recipe for Carrot & Fennel Soup w/ coconut milk & ginger. 

 

Fennel is high in Vitamin C to help fend off free-radical damage to cells & also potassium which is vital to heart and bone health.

Ingredients:


• 2 tbsp coconut oil
• 1 yellow onion chopped
• 1 lb carrots chopped (about 5)
• Fennel bulb chopped
•1apple peeled and chopped 
•2 garlic cloves, chopped
• 1 tbsp fresh grated ginger
• 1 can coconut milk
• 2 cups pasture raised broth
• Salt and pepper

 

Instructions: 


Melt coconut oil in large pot over medium-high heat.

 

Toss in onion, carrots, fennel, apple, garlic and ginger. Cook until veggies begin to soften, about 7 min.

 

Add in coconut milk and chicken broth. Bring to a boil.

 

Once boiling reduce heat, simmer for 20-25 minutes.

 

Blend into a creamy soup.

 

Garnish with raw pumpkin seeds. Enjoy and let those whole food nutrients go to work!

Brownie Bites

Craving brownies without the refined sugar & gluten? Make these little balls of chocolatey deliciousness to pop into your mouth instead!

Ingredients: 

• 1 cup medjool dates

• 1 cup raw almonds or nut of choice
• 1 cup almond meal
• 3 tbsp good quality cocoa powder
• 1 tsp cinnamon
• 1 1/2 tsp vanilla extract
• 1/4 tsp Himalayan salt

 

Instructions:

Place seeded dates and almonds into high powered blender.

 

Blend until crumbly, about 1 min.

 

Place the rest of the ingredients in blender and continue to blend until a dough forms that you can press and roll into balls.

 

Add a little filtered water if needed.

 

Once consistency is right scoop out with spoon and form into balls.

Voilá, brownie craving solved!

Almond Meal Waffles (gluten free)

These savory gluten free waffles work equally well for breakfast, brunch or dinner. Top with avocado, fried or scrambled eggs + bacon for a truly excellent meal.

Ingredients:

• 1/2 cup almond meal
• 1/2 teaspoon baking soda
• 1/4 teaspoon cinnamon
• Pinch of salt
• 2 eggs
• 1/8 cup honey
• 1/2 teaspoon vanilla extract
• Avocado Oil Spray

Instructions:


Mix all dry ingredients together in medium bowl.

 

Whisk together the eggs, honey and vanilla extract and add to the dry mixture, stirring well.
 

Heat waffle maker and spray with non-stick spray.

 

Drop about 1/4 cup of batter onto the hot iron.

 

Cook until browned, about 4 minutes, then top with smushed avocado and lightly scrambled eggs or even berries and real maple syrup if you’re feelin’ sweet.

Dig in!

Pumpkin Taco Bowls

Pumpkins aren’t just for carving! Chock full of beta-carotene that your body converts into Vitamin A (think smooth skin, sharp eyes & boosted immunity) pumpkin is a delicious addition to fall dishes.
 

Instructions: 


Preheat oven to 400°.


Cut sugar pumpkin in half & scoop out seeds.🔪


Slice into wedges.


Spread wedges on baking sheet, drizzle with avocado oil & sprinkle with cumin, smoked paprika & cayenne pepper spices.


Roast in oven for 18-20 min.


Add roasted wedges to your favorite taco salad additions: cauliflower rice, mixed greens, bell pepper, tomato, radish, green/red onion, salsa, avocado, guacamole, cilantro, etc...


*You can go ahead and eat the pumpkin skins.

Banana Coconut Smoothie

Take on the day with this energy sustaining smoothie.
 

Ingredients:


• 1 frozen banana
• 1 can unsweetened coconut milk
• 1/2 cup raw almond butter
• 2 tsp maca powder
• 1 tsp cinnamon
• 1 tbsp chia seeds

Instructions:


Toss ingredients in a blender and blend until smooth.


Add almond milk, coconut water or filtered water to thin out consistency if needed.

*I recommend only adding up to 1 cup of fruit & using nut milk or coconut water instead of juice in your smoothies to help keep your blood sugar stabilized. Stable blood sugar is key to helping your body burn excess weight & to reducing inflammation.

Winter Harvest Endive Spears

A quick & scrumptious appetizer to share at your next holiday party.🎄
 

Ingredients:

  • 2 endives, separated

  • 1 celery stalk, thinly sliced

  • 1 pear, diced 

  • 3 tbsp pomegranate seeds

  • 2 tbsp pecans, chopped 

  • 2 tbsp fresh parsley, chopped

  • 2 tbsp goat or blue cheese, crumbled (optional)

Instructions:

Mix ingredients together in a bowl.

 

Toss with champagne vinaigrette.
 

Spoon onto endive spears.
 

Arrange on platter and share with friends!

Easy Roasted Cauliflower

Throw together this super simple Roasted Romanesco Cauliflower dish in only a few minutes & reap the benefits of one of my favorite cruciferous veggies. Loaded with vitamins, minerals & fiber to help boost your immune system, fight inflammation & keep your detoxification pathways flowing.
 

Ingredients: 


• Romanesco Cauliflower

(or regular cauliflower)
• Avocado Oil
• Minced Garlic
• Grated Ginger
• Lemon Zest
• Salt & Pepper

 

Instructions: 


Preheat oven to 425 °F.

 

Lay cauliflower pieces on a baking dish with parchment paper.

 

Drizzle with oil, toss in some freshly minced garlic & grated ginger, sprinkle with lemon zest plus salt and pepper to taste.

 

Mix with spatula to get cauliflower covered in all that good stuff.

 

Bake at for 20-25 min until cauliflower edges are slightly golden brown. 

Nuts about Tacos 

These raw walnut “meat” tacos are a flavorful way to add essential fatty acids, minerals, antioxidants & fiber to your diet. We especially love the satisfying crunch in each bite.

 

Ingredients:

  • 2 cups raw walnuts, soaked in cool water 20 minutes

  • 2 cloves garlic, minced

  • 1/4 cup yellow onion, minced

  • 1/4 cup liquid aminos

  •  2 Tbsp olive oil

  • 2 Tbsp nutritional yeast

  • 1 Tbsp dried oregano

  • 2 tsp ground cumin

  • 1 tsp cayenne pepper

Instructions:

Once your walnuts are soaked, drain the water and add them to your food processor.

 

Add the rest of the ingredients and pulse until the mixture achieves a ground meat texture, stopping to scrape the sides as needed.


You can use this walnut meat on everything from tacos and salads to pastas and casseroles. Have fun with it!

 

Leftovers can be stored in an air-tight container in your fridge for up to a week.

Ahi Tuna Poke Bowl

This Blue Fin Tuna Bowl was inspired by my weekly Get Hooked Seafood delivery. Perfect for a light, summer meal and oh so delicious!
 

Ingredients:

  • Fresh Ahi, cubed

  • Mixed greens

  • Cauliflower rice

  • Cherry tomatoes, halved

  • Cucumber, sliced

  • Avocado

  • Sesame seeds

  • Sriracha mayo

  • Fresh cilantro

  • Lemon or lime juice

Instructions:

Combine ingredients in a bowl, drizzle with Sriracha mayo, lemon or lime juice + sprinkle with fresh cilantro.

 

Take a deep breath and enjoy!

Sweet Potato Breakfast Stacks

Sliced & roasted sweet potatoes make a delicious + nutrient dense alternative to bread.

 

Top with smoked salmon, poached egg, avocado, sautéed spinach, sliced tomato... whatever you want. Get creative! 

Instructions:


Preheat oven to 375°


Cut sweet potatoes into 1/2 inch thick slices.


Drizzle with avocado oil + seasonings: garlic salt, pepper, cumin, paprika, etc...
 

Roast for 15 min.
 

Flip and roast an additional 15 min, until soft.


Top with favorite additions.

Eggplant Pizzas

These little beauties were so incredibly easy to make & tasted like mini pizza!
 

Ingredients: 


• Eggplant
• Tomato
• Dried oregano
• Olive Oil
• Crumbled feta
• Fresh herbs

 

Instructions:


Preheat oven to 400°


Cut eggplant into 1/2 inch thick slices and lay out on baking sheet.


Score eggplant with cross cross pattern.


Drizzle with olive oil, salt + pepper & dried oregano.


Roast in oven for 25 min.


Slice tomato into 1/2 inch slices.


Pull eggplant out of oven at 25 min and top each piece with tomato, drizzle of olive oil + sprinkle of feta.

 

Return pan to oven & roast for 15 min.


Top with salt, fresh herbs 🌿 & red chili flakes. 


Serve with a big green salad.

Curry Lentil Soup

Loaded with farmers market veggies, soaked green lentils + anti-inflammatory spices. A perfect meal for a chilly fall evening.
 

Ingredients:


2 tbsp coconut oil
1 cup soaked lentils
1 yellow onion
3 celery stalks
3 large carrots
2 medium sweet potatoes 
1 zucchini
1 tbsp curry powder 
1 can coconut milk
2 cups veggie broth 
Salt to taste


Optional: diced tomatoes, sliced mushrooms, bell pepper, Greek yogurt, avocado, & shredded or ground meat/poultry
 

Instructions: 


In large pot or Dutch oven preheat 2 tbsp coconut oil.

 

Add in chopped onion and sauté until aromatic and starting to turn translucent.

 

Add in garlic and continue cooking for 1 min.
 

Toss in remaining veggies (except zucchini & mushrooms) and cook for 5 min.

 

Mix in 1 tbsp yellow curry powder

 

Add coconut milk & stock. Bring to a boil.
 

Simmer on low for 20-30 min.
 

Add mushrooms and zucchini and continue simmering until all veggies are soft and heated through.

 

Scoop into bowls and serve with favorite toppings.

The content expressed on this website is the opinion of Jaime Heer, FNTP, RWP.

It is not to be considered medical advice. 

858-204-3006

Santa Barbara, CA

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