Baked Apples and Pears

Ingredients:

6 cups Granny Smith apples (about 6 large), peeled, cored and thinly sliced

4 cups pears (about 5 large), peeled, cored and thinly sliced

2 tablespoons freshly squeezed lemon juice 1/2 cup stevia (may substitute with maple or barley syrup)

1 teaspoon ground cinnamon

1/8 teaspoon nutmeg

1 teaspoon vanilla flavoring

For the topping 1 ¼ cup oats 1/2 cups walnuts (optional)

Directions:

1. Preheat oven to 350 degrees F. lightly oil a 9x13 inch baking dish.

2. Prepare the fruit base: In a large mixing bowl, combine apple, pears and lemon juice; toss to coat.

3. In a medium bowl mix, maple syrup, vanilla flavoring, cinnamon and nutmeg.

4. Sprinkle maple syrup mixture over apples and pears tossing to coat. Pour apple pear mixture into prepared pan, spread into an even layer.

5. Prepare the topping: In a large bowl, combine the oats, and walnuts. Crumble mixture evenly over the apples and pears.

6. Bake in preheated oven for 40-45 minutes or until the crumble topping it golden brown.

Serve warm. 

Tomato and Fennel Salad

Ingredients:

1 1/2 pounds heirloom tomatoes

1 small fennel bulb

2 tablespoons good olive oil

2 tablespoons fresh lemon juice

1 tablespoon cider vinegar

1 teaspoon Himalayan or celtic salt

1/2 teaspoon freshly ground black pepper

Directions:

Core the tomatoes and cut into wedges. Remove the top of the fennel (save some fronds for garnish) and slice the bulb very thinly crosswise with a knife or on a mandoline.

Toss the tomatoes and fennel in a bowl with the olive oil, lemon juice, vinegar, salt, and pepper.

Garnish with 2 tablespoons chopped fennel fronds, season to taste, and serve.

Stir Fried Bok Choy with Bean Sprouts

Ingredients:

1 medium to large bok choy - sliced or chopped (preference)

1 cup chopped bean sprouts

2 pressed garlic cloves

1 tablespoon low sodium tamari sauce

1 tablespoon olive oil 

Directions:

1. Heat the oil in a large skillet or wok over medium heat, and cook the garlic in the hot oil until fragrant, 1 to 2 minutes.

2. Mix in the bok choy, and cook and stir until the green parts of the leaves turn bright green and the stalks become slightly translucent, 5 to 7 minutes.

3. Fold in bean sprouts, cook for few seconds minute (should be crispy)

4. Add tamari sauce, serve 

Arugula and Avocado Salad

Ingredients:

6 arugula leaves chopped

1 chopped tomato

2 hearts of palm chopped

1/3 cup toasted pine nuts

2 tablespoons grated vegan parmesan cheese

Directions:

In a small bowl whisk olive oil & fresh lemon juice set aside

Combine remaining ingredients in a large bowl

Add olive oil mixture and toss

Serves 2

Cauliflower Rice

Ingredients:

5 cups cauliflower florets*

2 tablespoons reduced sodium soy sauce

1 tablespoon sesame oil

1 tablespoon freshly grated ginger

1/4 teaspoon white pepper

2 tablespoons olive oil

2 cloves garlic, minced

1 onion, diced

2 cups broccoli florets chopped

2 carrots chopped

1/2 cup frozen corn

1/2 cup frozen peas

2 green onions, thinly sliced

1/2 teaspoon sesame seeds 

Directions:

To make the cauliflower rice, pulse cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes; set aside.

In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper; set aside.

Heat 1 tablespoon olive oil in a medium skillet over low heat.

Add garlic and onion to the skillet, and cook, stirring often, until onions have become translucent, about 3-4 minutes.

Stir in broccoli, carrots, corn and peas, and cook, stirring constantly, until vegetables are tender, about 3-4 minutes.

Stir in cauliflower, green onions and soy sauce mixture.

Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes.

Serve immediately, garnished with sesame seeds, and 2 teaspoons of finely chopped fresh watercress if desired. 

Stir Fried Brown Rice and Veggies

Chop the following ingredients:

2 fresh garlic cloves

1 small - medium onion

1 scallion stalk

Slice the following ingredients (thin-medium length)

1 red pepper

1 green pepper

1 yellow or orange pepper 

2 small zucchini (pick dark green)

2 yellow squash

herbamare or spike seasoning (buy low sodium) - can be purchased at health store

Tamari sauce or Braggs Amino Acid (buy low sodium)

½ teaspoon of fresh or dried basil

½ teaspoon of fresh or dried parsley

4-5 tablespoons of olive oil

Heat olive under low flame (never use aluminum pans -use stainless steel or cast iron) does not over heat

Sauté onions, garlic and scallions

Add veggies; stir fry the veggies (do not over cook)

Add seasonings, herbs, Tamari or Braggs Amino Acid sauce

*Can also add chopped broccoli and or cauliflower to veggies

Serves 3 - 4

Serve over brown rice, or add brown rice to veggies & stir fry. Enjoy!!

Lentil Bean Soup

Ingredients:

2 cups of lentil beans

3 tablespoons of olive or grape seed oil

1/2 medium red pepper chopped

2 medium size carrots (diced)

1 medium size celery stalk (diced)

1 small to medium size yellow onion (diced)

3 large garlic cloves (diced)

1 tbsp Spike or Herbamare seasoning (suite to taste)

1 tbsp Turmeric (suit to taste)

1/2 tsp cayenne pepper

4 cups of water

Preparation:

Sort through the lentils. Pour 1 cup dried lentils out on a kitchen towel, plate, cutting board, or other clean surface. Pick through the lentils, sorting out any rocks, bits of soil, or other debris as you run across them. Also discard any lentils that appear to be damaged.

Place oil in pot 

Begin with a low heat

Stir in vegetables one by one (slowly stirring as you add each ingredient)

Add seasonings 

Slowly stir in the beans

Continue to stir for approximately 3 minutes (this method enhances the flavor)

Add water to pot and heat on medium-low simmer

• During a gentle simmer, you should only be able to see minor bubble formation. You may even see a small amount of movement in the lentils, but the movement should not be violent.

• Keep an eye on the lentils as they cook. If necessary, you may add more water during the cooking time, but only add enough to make sure that the lentils are just barely covered.

• Leave the saucepan uncovered. Covering the saucepan traps more heat inside and makes it nearly impossible to drop the water movement down to that of a slow simmer. The end result of a covered pot is mushy lentils.

• Note that older lentils may take longer to cook. These lentils are also more likely to shed their skins while they simmer.

• Note that green, brown, and French lentils work best if you plan to prepare and serve them on their own. Red, orange, and yellow lentils tend to get mushy when cooked, and are better when prepared for sauces, stews, and soups.

• You can cook as few or as many lentils as you would like using this method. No matter how many lentils you plan on cooking, though, make sure that the ratio of lentils to water is 1 portion of lentils per 2 portions of water.

Banana Ice Cream

2 Frozen Bananas

1 cup vanilla soy or almond milk 

1-2 tablespoons maple or rice bran syrup (sweeten to taste add little at a time)

1 teaspoon vanilla flavoring

Wrap bananas in plastic wrap prior to freezing

Break frozen bananas into pieces and put them into your food processor

Begin processing, and slowly drizzle in milk until it is the consistency of ice cream

Add vanilla flavoring

Add sweetener, if desired and blend and serve 

Try adding favorite frozen fruits or cocoa powder while processing to create chocolate-banana ice cream

Top with almonds, pecans, or walnuts (optional)

Serves 2-3

Green Tropical Smoothie 2

2 handfuls of spinach

1 cup of frozen papaya chunks

1 cup of pineapple chunks

1 cup of cold coconut water

1 frozen banana sliced

1 tsp vanilla flavoring

Maple syrup or honey (optional)

Green Tropical Smoothie

2 handfuls of spinach

1 cup of frozen papaya chunks

1 cup of pineapple chunks

1 small sweet peeled orange 🍊

1 cup of cold coconut water

1 frozen banana sliced

1 tsp vanilla flavoring