Lemon Roasted Asparagus & Peppers

I'm Back!  Thanks to pregnancy & being a new mom this blog has been on the back burner for over a year. Since my last post, I have had a beautiful baby girl Penelope, have been so sleep deprived I thought I might be going crazy, found a passion for natural remedies & aromatherapy (check out my other blog Aroma Nurse ) & have discovered Costco.  Yup, that about sums it up. But seriously, Costco is  amazing!  A big thanks to everyone who uses & enjoys my many recipes. I have been contacted by wonderful people all over the WORLD telling me how much they enjoy my food & how Paleo has changed their lives.  It is so rewarding & inspiring to speak with each & every one of you!  Well I have great news:,I am ready to pick back up where I left off starting with this simple spring side dish.  It is officially the first day of spring after all!  Enjoy!

Perfect to accompany any meal this spring!!!

Ingredients:
1 bunch asparagus, washed, trimmed and cut into 2 inch pieces
2 large red bell peppers, washed, cored, and cut into thin strips
1-2tbs organic extra virgin olive oil
3-4 drops DoTerra lemon essential oil (To read about the benefits of lemon oil see my blog post here.  To purchase go to My DoTerra Wellness Store)
1/4c parmesan cheese (optional)
Sea salt & fresh cracked black pepper to taste

Directions:
1. Preheat oven to 450 degrees.  Line a baking sheet with nonstick foil.  Spread veggies evenly over the baking sheet.
2. In a small bowl mix lemon essential oil and olive oil.  Pour over veggies and toss.  Sprinkle salt and pepper over the top.
3. Throw them in the oven, check in 10 minutes and stir. Mine took 15-20.  You want them to begin to brown on the bottoms and be fully cooked.  If using parmesan, sprinkle over the top, turn the oven to broil and broil a few minutes longer until cheese melts.  Enjoy!  Enjoy!  Enjoy!  I've made these 3 times already.

Summer Squash Soup w Fresh Garden Herbs

Many of you know how I love my pureed vegetable soups.  This one is simple and uses all fresh summer ingredients straight from your garden (or farmer's market for you brown thumbs out there).  I served this as a starter course to a delicious summer meal but would also be delicious by itself.  Using water instead of chicken stock, this recipe really highlights the fresh vegetables and herbs of summer.  I know what you are thinking:  Soup in the summer?  Yes!  It's delicious and, according to traditional Chinese medicine, this is a cooling soup which will help balance the heat in your body.  Go ahead; give it a try!

Another delicious healing soup to add to your collection!

Ingredients (Serves 2):
1 small yellow onion, chopped
1tbs extra virgin olive oil
2tsp minced garlic
4 yellow squash, cut into 1/2" rounds
1 handful cilantro, leaves and stems, chopped
1/4c fresh basil, chopped
1tsp corriander
1/2tsp red pepper flakes (optional)
1/2tsp salt plus more to taste
2c filtered water plus more if needed to blend
1/2 lime

Directions:
1. In a large soup pot, heat oil over medium high heat.  Saute onion for about 5 minutes, add garlic and continue to cook stirring occasionally until onion begins to brown.
2. Add in corriander and stir until fragrant, about 1 minute.  Add yellow squash, cilantro, basil, red pepper flakes, and salt.  Pour in 2c water.  Bring to a boil, stir well, and cover.  Bring soup to a simmer and cook 15-20 minutes or until squash is very tender.  Squeeze in some fresh lime juice and turn off eat.
3. Using an immersion blender, blend the soup until smooth.  Add water if it is too thick.  Taste and adjust seasonings as needed.
4. Serve warm and garnish with fresh cilantro, basil, or lime wedges.  Enjoy!

Homemade All Natural Fruit Leathers

There's a few things I was dying to make when I got my Excalibur dehydrator in the mail last week.  One of them was homemade preservative free and all natural fruit leathers.  You can make them out of any combination of fruit you like, but I was always told they turn out best when you add banana.  I made three kinds:  mixed berry and banana, strawberry banana, and peach banana.  The perfect snack on the go!

These have the texture of fruit roll ups!

Mixed Berry & Banana Fruit Leather Ingredients:
1c frozen mixed berries, thawed (in season use fresh)
1 banana

Strawberry Banana Fruit Leather Ingredients:
1c frozen strawberries,  thawed (in season use fresh)
1 banana

Peach Banana Fruit Leather Ingredients:
1c frozen peaches, thawed (in season use fresh)
1 banana

Directions:
1. Place your desired combination of fruit in a blender until smooth.
2. Place plastic wrap or parchment paper over your dehydrator tray.
3. Pour fruit mixture on top of the wrap and spread evenly with a spatula (try to make the edges a bit thicker because they dry first).  Overall, it should be about 1/4" thick.
4. Turn your dehydrator on 135F.  Let cook 6-8 hours or until they are leathery.  Let cool, cut and enjoy!  Store leftovers in an airtight container.

Cranberry Almond Salad with Champagne Vinaigrette

I decided to mix it up a little with this simple salad.  Typically, I make my Simple Cranberry Walnut Salad for Thanksgiving, but this year I wanted to change it up a bit.  I kept the dried cranberries, but added toasted almonds over a bed of mixed greens with a light Champagne Vinaigrette to finish.  I made the vinaigrette the day before because it tastes even better the second day when the flavors have time to blend.  It was a sweet, light, perfect salad to compliment any meal.

Serve the dressing on the side to keep the salad from going limp

Salad Ingredients:
1 package mixed baby greens or romaine baby blend
1/2c slivered almonds
1/2c dried cranberries

Champagne Vinaigrette Ingredients:
1/2c champagne vinegar (substitute white wine vinegar)
1/2c first cold pressed olive oil
1tbs dijonaisse (substitute your favorite dijon mustard)
1tsp minced fresh garlic
2tbs honey
1/2tsp sea salt
dash white pepper

Directions:
1. Place salad greens in a large salad bowl.  Sprinkle with cranberries and nuts.  (Note:  To toast raw sliced almonds, bake at 350F for 5 minutes, or until lightly browned and fragrant).
2. In a salad jar or large bowl, mix vinegar, dijon, garlic, honey, salt and pepper.  Slowly pour or whisk in oil.  Refrigerate if you are making in advance and bring to room temp before serving.  Lightly toss salad if desired.

Paleo Breakfast Smoothie

This is a delicious all natural smoothie recipe without any grains, added sugars, or preservatives.  I added almond milk for creaminess and almond butter for richness and protein.  This is a go-to breakfast in our house since it only takes about 5 minutes to make and you can drink it on your way to work.  You might think it's a little late in the year and a little cold to enjoy a smoothie but I say nonsense! It's never too cold for a smoothie!

Note:  To see my favorite weight loss edition of this smoothie, see my new recipe here

A great way to start your day!

Ingredients (serves 2):
1c frozen mixed berries
1 frozen banana, sliced
2tbs creamy almond butter
1c almond milk (alternatively  try 1/2c coconut milk)
1c purified water

Directions:
1. Place fruit and almond butter in a blender.  Add enough almond milk to almost cover the fruit and blend, adding more liquid if needed.  Drink up!

Cheesecake Chatter, Part 1: Raw Icebox Cheesecake

I have always had trouble making cheesecake.  They never turn out quite right so I knew I had my hands full when I decided to experiment with a primal cheesecakes (ie grain and refined sugar free).  This is my first attempt at a cheesecake and it is truly paleo because there isn't any dairy in it at all.  Anthony wasn't fond of this cheesecake because he was expecting something like a traditional cake and he says he doesn't like dates or raspberries (who knew!).  I happened to enjoy it and it felt like eating raspberry sorbet over a hearty granola.  In any case, I thought I would share.

Simply nuts and fruit!

Crust Ingredients:
1/2c raw almonds
1/2c whole pitted dates
pinch sea salt
1tbs date soaking water (if you have any, otherwise use honey)

Filling:
1c raw almonds, soaked in water overnight
1tsp alcohol free vanilla extract
1/3c coconut oil
1/3c honey
3/4c frozen mixed berries, thawed or warmed in the microwave

Directions:
1. Place crust ingredients into a food processor and pulse until finely chopped and stick together in a ball.  Press into a 6 or 7" springform pan or individual ramekins lined with saran wrap.  This is your crust.
2. Warm coconut oil and honey in a microwavable bowl.  In a very powerful food processor or blender, blend soaked almonds, vanilla, and the melted oil/honey mixture until smooth.  Add berries and continue to blend until completely smooth.  Pour over your crust and place in the freezer until solid (takes a few hours).  Remove from the freezer prior to eating (maybe 30 minutes for the whole cake or 10 minutes for individual cakes).  Enjoy!

Natural Fruit Dip

This is a delicious fruit dip but would also be lovely spread over toasted gluten-free bread or crackers.  It is natural, healthy, and free of grains, refined sugars and dairy.  I hope you enjoy this healthy snack as much as I do!

Delicious on a honey crisp apple!

Ingredients:
2c pitted whole dates, covered in water and soaked overnight (reserve water)
1/4c raw unsalted almond butter
1/2tsp sea salt
1tsp balsamic vinegar
1tsp alcohol free vanilla (otherwise the alcohol doesn't burn off because it's not cooked)
Sliced fruit such as apples, peaches, strawberries, ect.

Directions:
1. Combine dates, almond butter, salt, vinegar and vanilla in a food processor.  Blend until smooth.  If needed add a tablespoon or two of the soaking water until it is as thick or thin as you like. 
2. Serve with sliced fruit.  Store in the fridge. 

Green Goddess Detox Soup

I know what you are thinking:  Another detox soup recipe?  Yes, I love them.  Especially when the weather starts getting cooler in the fall and I want a warm satisfying soup that is good for my body and soul.  Detox soups are a delicious way to beef up your vegetable intake and there are so many different ways to make them!  I personally love them pureed.  They are easy to eat, easy to digest, and are warm and comforting.  This detox soup recipe is full of dark green vegetables:  broccoli, celery, zucchini, leeks, arugula, and spinach.  Too add creaminess without compromising the health benefits of the soup, I used a little coconut milk.  Serve this plain or with a big scoop of rice in the middle.  A delicious meal.

Warm, comforting, satisfying

Ingredients:
2 heads broccoli, washed and cut into pieces
3 celery stalks, washed, trimmed and cut into pieces (use the leaves too!)
2 zucchini, washed and cut into piecees
1c chopped leeks (half white parts half green parts)
5oz arugula/spinach salad mix
1tbs minced ginger
1 + 1/2 quarts vegetable stock (use all natural and no salt added)
juice of 1 lemon
1/2c coconut milk (more to taste)

Directions:
1. Place all veggies in a large stock pot.  Add ginger and vegetable stock.  Heat on high until boiling, then turn down the heat, cover, and cook until all veggies are very tender (about 20 minutes). 
2. Using an immersion blender, blend all the veggies into a pureed soup, adding more liquid if needed to get the thickness to your liking.  Add in the lemon juice and coconut milk.  Serve hot.

Garlic Roasted Kale Chips

I have been wanting to roast kale for months now but I finally got the courage to try it (with some encouragement from my mother).  It was simple, delicious and reminded me of roasted brussel sprouts which is one of my favorite things.  But I must head a word of warning:  If you overcook your kale it will be very dry and will almost melt in your mouth with a burnt vegetable taste so take the little leaves out early and watch your oven.  My mom topped these "chips" with a spoonful of hummus as a snack, but I like them plain or with a squeeze of lemon.  Go ahead, give them a try!

The perfect healthy snack!

Slightly crunchy with a roasted vegetable and garlic flavor

Ingredients:
1 bunch kale
2 cloves garlic, minced
2tbs olive oil, plus more if needed
Sea salt

Directions:
1. Preheat your oven to 425F.  Wash your kale thoroughly and dry it with paper towels.  Mince your garlic and place it in 2tbs olive oil to help flavor your oil.  Let set 15 minutes or so while your oven preheats.
2. Rub both sides of the kale with the garlic and oil.  Use additional oil if needed (I used an oil sprayer to finely mist the leaves at the end).
3. Place on a baking sheet (covered in nonstick foil of course) and roast in the oven until crispy, about 15 minutes (take out the little leaves at 10 minutes or they will burn!).  Enjoy with hummus, lemon, or plain!

Balsamic Roasted Fall Vegetables

There is nothing I love more than roasted vegetables.  I made 2 baking sheets full of them because I love them so much.  In this recipe, I used a variety of fall veggies:  parsnips, sweet potatoes, acorn squash, butternut squash, and red onions.  The flavors blend well together and bring out a sweetness in the dish that no other cooking method can do.  I hope you celebrate fall with me by cooking healthy seasonal veggies like this!

Rich, sweet vegetables are the star in this dish

Ingredients:
3 parsnips, peeled and cut into 1" pieces
1 acorn squash, peeled, seeds scooped out and flesh cut into 1" pieces
1/2 butternut squash, peeled, seeds scooped out and flesh cut into 1" pieces
1 sweet potato, peeled and cut into 1" pieces
1 large red onion, peeled and cut into 1" chunks
1-2tbs olive oil
3-4tbs balsamic vinegar
1tsp dried thyme
1-2tsp sea salt
1tbs minced garlic
1tbs honey

Directions:
1. Line 2 baking sheets with nonstick foil.  Preheat oven to 425F.
2. In a small bowl, whisk together oil, vinegar, thyme, salt, garlic and honey.
3. Place cut up veggies in a very large bowl.  Pour the balsamic mix over the veggies and toss evenly.  Spread on the baking sheets so the veggies are in a single layer.
4. Bake in the oven 20 minutes, then stir the veggies and rotate the pans.  Cook another 20 minutes or until veggies are soft and browned.  Serve hot.

In Celebration of Fall: Pear Corn Muffins

I can't decide whether I want it to be fall or summer so I keep flip flopping and making both summer and fall seasonal recipes.  Pear is a wonderful fall fruit that takes center stage in this moist muffin.  It's a tender moist bite with a rich candy-like-pear flavor.  What a perfect way to celebrate the end of summer.

Celebrate the fruits of fall with a pear muffin!

Ingredients:
2c peeled, cored and diced rip pears (I used 4 small pears)
3/4c corn flour (substitute cornmeal if desired)
3/4c sorghum flour
1/4c tapioca starch
1tsp sea salt
1tbs baking powder
1tsp ground cinnamon
1/4c canola oil
1 ripe banana, peeled and mashed
1/3c buttermilk (use hemp, rice or soy if vegan)
2/3c brown sugar
1tbs vanilla extract
raw sugar, to sprinkle on top

Directions:
1. Preheat oven to 350F.  Line muffin tin with muffin cups (12).
2. In a bowl, whisk together dry ingredients (except sugar).  In another bowl, beat together wet ingredients and brown sugar.  Add the wet mixture into the dry and beat until well blended (batter will be thick).  Stir in the pears evenly.
3. I use an ice cream scooper to drop in batter into the prepared cups (they will be pretty full).  Sprinkle with raw sugar and bake for about 20 minutes, or until a toothpick inserted into the center comes out clean.
4. Remove muffins from pan as soon as possible to keep from getting soggy at the bottom.  Continue to cool.  Wrap and freeze to store.

Raw Sugar makes a wonderful crunchy crust on top

No Bake Fruit & Nut Bars

I love LARABAR's.  Love them.  Best of all, they are so simple:  their only ingredients are fruit and nuts.  This was my inspiration to make my own fruit and nut bar.  The result was a moist chewy bar that was slightly sweet but also a little salty too.  They are the perfect snack at home or away.  In fact, I am snacking on one right now as I type.

Mix and match the nuts and fruits to suit your tastes

Sweet chewy bar with all natural ingredients:  the perfect snack on the go

Ingredients:
1c roasted and shelled pistachios
2c raw almonds
1c macadamia nuts
1c dried apricots
1c dried cherries
1c dried mango
1/2c dried mixed berries
1/3c grapeseed oil (mine came out a little too oily... I would maybe try 3-4tbs and then add more as needed)
1/3c organic agave nectar

Press firmly into a pan prior to chilling

Directions:
1. Place pistachios in a food processor and grind until coarsely chopped.  Repeat with almonds and macadamia nuts.
2. In a food processor (if you have a small one, do this in batches), combine nuts and fruit and pulse until it starts to come together into a sticky ball.  Add oil and nectar and continue to pulse until combined.
3. Press into a 9x13" cake pan lined with parchment paper or nonstick foil.  Press mixture firmly and evenly into the pan.  Refrigerate 1 hour before cutting into bars.  Then refrigerate overnight to set.

Coconut Cream of Broccoli Detox Soup

This delicious detoxifying soup is vegan, low fat, low sodium and high in nutrients.  It is full of broccoli, spinach, onion, ginger, celery and parsley.  I used a little coconut milk to round out the soup and add some richness and creaminess without compromising the detoxifying qualities of the dish.  If you like your soup thicker, add less liquid when cooking.  However, do not pour out any of the broth after you cook your vegetables;  much of the nutrients end up there!  Serve this plain for with a big scoop of rice in the middle.  And remember, healthy detoxifying foods don't have to be flavorless!

Health in a bowl: yum!

Ingredients:
2 large cloves garlic, minced
1 yellow onion, diced
1 red onion, diced
1 inch fresh ginger, peeled and minced
2 broccoli florets, washed and cut into pieces
8oz fresh spinach leaves
4 ribs of celery, trimmed and chopped
a large handful fresh parsley, chopped
1qt unsalted gluten free vegetable broth
1c fresh water, if needed
juice of 1 lime
1/3c coconut milk
sprinkle of sea salt, if needed

Directions:
1. Place vegetables, garlic and ginger in a large soup pot over high heat.  Add the vegetable broth and water if needed.  (You want just enough liquid to barely cover the vegetables and remember, the spinach will cook down quite a bit so don't add too much liquid).
2. Bring to a boil.  Reduce heat, cover and simmer 20 minutes or until vegetables are tender.  Use an immersion blender to puree the soup.  Add lime and coconut milk.  Taste and add salt if desired.  Serve hot with rice.

Vegetarian Mulligatawny Soup

Mulligatawny Soup is an Indian curry soup usually made with chunks of chicken, beef or lamb.  I love the taste of curry, but was looking to make a healthier Indian inspired dish.  The result was a creamy, pureed vegetable soup with a rich curry flavor and a kick of spice at the end.  This dish is vegetarian, vegan, and will detoxify your system.  I am very fond of detox soups, after I discovered them a few years ago.  When I eat a bowl of detox soup, I feel as if I am doing something truly good for my body.  With all of the desserts and sugar I have been eating recently, my body could use a break.  Below, I have listed not only my recipe, but the health benefits of each ingredient in the soup:  enjoy!

Rich and comforting:  perfect to eat as the weather cools down

Ingredients:
1tbs avocado oil    [Rich in omega-3's, omega-6's, and vitamins A, D, E]
4 cloves garlic, minced    [antibiotic, cleanses blood, lowers LDL, antioxidant, lowers blood pressure]

1 inch fresh ginger, grated    [high in potassium, magnesium, copper, manganese, vitB6, GI relief, anti-inflammatory, inhibits cancer cells, boosts immune system]
2tsp curry powder     [anti-inflammatory, prevents cancer, prevents Alzheimer's, improves memory]
1tsp turmeric     [prevents cancer, natural detoxifier, prevents Alzheimer's, anti-inflammatory, slows progression of MS, increases metabolism, antiseptic properties]
1/2tsp cayenne pepper     [lowers blood pressure, promotes digestion, anti-inflammatory]
2tsp gluten free red curry paste
1 red onion, diced     [high in polyphenols, flavinoids, chromium, vitamin C, fiber and maganese; antioxidant, lowers the risk of cancer]
6 carrots, peeled and sliced     [protects against cardiovascular disease, prevents oxidative damage, eye health, anti-cancer, high in beta-carotene, vitamins A, C, C, fiber, potassium]
1/2 head cauliflower, chopped     [high in vitamin C, K, folate, B6, natural detoxifier, antioxidant, anti-inflammatory, digestive support]
2 large Granny Smith apples, peeled, cored and diced     [high in flavinoids, fiber, vitamin C, polyphenols, antioxidant, helps control blood sugar, anti-cancer, anti-asthma]
1 medium sweet potato, peeled and diced     [high in vitamins A, C, copper, manganese, antioxidant, anti-inflammatory]
1/2 head cabbage, shredded     [lowers cholesterol, high in vitamin K, C, fiber, maganese, prevents cancer due to its high antioxidant properties, anti-inflammatory properties and levels of glucosinolates, offers digestive and cardiovascular support]
1 quart gluten free vegetable broth/stock
2c tomato juice     [high in vitamins C, A, and all the B vitamins; helps prevent cancer and cardiovascular disease]
1 14oz can coconut milk     [high in vitamins A, E, iron, fiber and electrolytes, boosts immune system, anti-inflammatory, lowers blood pressure]
Juice from 1 lime     [high in vitamin C, flavinoids, natural detoxifiers, and helps with urinary and digestive disorders]
Cilantro, for garnish

Directions:
1. Combine all of the ingredients in a slow cooker except the coconut milk and lime.  Cover and cook on high until vegetables are very tender, about 5 hours.
2. Using an immersion blender, blend the soup until pureed and smooth (this is easier on your digestive system than leaving the vegetables whole).  Alternatively, you can use a blender, but be careful:  blending hot liquids can build up steam and blow the top of the blender off so do it slowly and give it plenty of time to vent.
3.  Add the coconut milk and lime and blend again if needed.  Heat until hot (don't boil).  Serve with cilantro, if using.

Spicy Basil Chicken with Tomato Walnut Zucchini Pasta

The simple fresh herbs and vegetables of summer inspired me to create this dish.  It is simple and light, yet full of flavors and textures.  Thin strips of zucchini are used in place of pasta for a fresh no-cook side dish.  I added baked chicken for substance, walnuts for crunch, and lots of fresh basil for flavor.  Together this dish is the perfect summer meal, although the vegetable dish is so hearty it could easily stand on it's own.  For my vegetarian and vegan readers, obviously omit the chicken when you make this dish and enjoy the rich flavors of this raw vegetable meal.

Juicy chicken and garlic basil vegetables are the perfect dinner combo

Marinated raw vegetables are packed with flavor and perfect in the summer heat

 Ingredients for Chicken:
2 skinless boneless chicken breasts
Fresh basil, garlic and red pepper flakes

For Zucchini "Pasta":
1 large zucchini, sliced thinly lengthwise and then again in 1/4" strips
1 cup cherry tomatoes, halved or cocktail tomatoes, quartered
4 tsp olive oil
2 tbs fresh chopped basil
1 clove garlic, minced
1/4c chopped raw walnuts
Fresh ground sea salt

Directions:
1. Rub basil, garlic and red pepper flakes on chicken breasts.  No need to measure, just add spices to your liking.  Bake at 400F for 15 minutes or until done.
2. Meanwhile, stir together olive oil, basil, garlic, walnuts and sea salt.  Let marinate 20 minutes.
3. Stir in zucchini strips and let set a few minutes more.  Top with more walnuts and basil as garnish (optional).
4. Serve vegetable dish with sliced chicken.