Easy Oven Baked Cod with Mexican Flavors +
• 4 cod filets (patted dry)
• 1 bell pepper - sliced in strips
• 1 jalapeño - seeded and chopped
• 2 garlic cloves - minced
• 1 lime - sliced into thin rounds or half moons
• ¼ cup cilantro - freshly chopped
• 1 tbsp. coconut oil or olive oil
Combine following ingredients in small bowl:
• 1 tbsp. ground cumin
• 1 tbsp. Paprika
• 1 tsp. kosher salt
• 1 tsp. fresh ground pepper
• Preheat Oven to 400 Degrees.
• Lightly coat a baking dish with non-stick spray.
• Place filets in pan and drizzle with olive oil.
• Rub spices onto fish filets and top with lime slices.
• Place pepper strips around the fish filets.
• Bake in oven for approximately 12-15 minutes or until fish can be flaked with a fork.
• Top with fresh cilantro and enjoy!
Blueberry Orange Chia Seek Jam +
This simple recipe can be altered to incorporate your favorite fruits. We chose blueberries for their antioxidant properties as well as their level of Vitamin C which is shown to help combat stress, lower blood pressure and reduce levels of cortisol) a stress-producing hormone). The tablespoon of fresh, squeezed o.j. adds brightness as well as stress-busting Vitamin C.
• 1 cup of blueberries
• 1 tbsp. of fresh orange rind
• 1 tbsp. of fresh squeezed o.j.
• 3 tbsp. of maple syrup
• 3 tbsp. of chia seeds
• Place blueberries, rind, o.j. and maple syrup and puree in blender or food processor.
• Place pureed mixture in small bowl and add chia seeds.
• Mix together with a spoon.
• Place mixture in an airtight container like an 8 oz. mason jar.
• Refrigerate jam for at least 2-3 hours before serving.
• This allows for the chia seeds to thicken the mixture.
• Serve on toast, wraps, yogurt, pancakes/waffles and even grilled meats and seafoods..
Green Smoothie Muffins +
Yes! A Smoothie in a muffin. Loaded with nutritious fruits and veggies, this muffin is a cinch to prepare, freezes beautifully and is a hit with the kids. Think school/camp lunch boxes, post gym workout snack or a solid treat for that afternoon pick-me-up at work. These muffins aren’t just for breakfast!
• 3 ripe bananas
• 8 fresh strawberries
• 2 cups of raw baby spinach (really pack down the spinach into the cup)
• 1/1/2 cups whole wheat flour (you can substitute with almond flour)
• ¾ cup of sugar
• 1 egg
• ¼ cup of coconut oil
• 1 tbsp. of flax seeds or flax meal
• 1 tsp. of baking soda
• 1 tsp. of cinnamon
• ¼ tsp. of salt
• Preheat oven to 350 degrees. Spray or line muffin tins with baking cups.
• Using a food processor or blender, combine strawberries (stems removed), bananas and spinach and puree. In a medium-sized bowl, combine remaining ingredient and mix until crumbly looking.
• Add the puree mixture and mix together well.
• Fill muffin tins ⅔ full with the muffin batter. Bake for 20-25 minutes or until a toothpick comes out clean.
• Cool muffins and enjoy! Makes 15-20 muffins.
Springtime Strawberry Salsa +
• 1 lb. strawberries (diced - approx. 2 cups)
• 2 tb. fresh lime juice and zest of lime (approx. 1 tsp.)
• 1 tb. honey
• ¼ tsp. sea salt
• ⅛ teaspoon ground black pepper
• 1 tb. of chopped cilantro
• Whisk lime juice, honey, salt and pepper until combined. Place remaining ingredients in a bowl and gently toss with lime juice/honey/s&p mixture. Refrigerate until ready to serve.
• *Terrific with healthy pita or tortilla chips and also delicious served over grilled meats and fish.
Fresh Argula and Mint Pesto +
• 5 cups packed arugula or “rocket”
• ¾ cup packed mint
• ½ cup extra virgin olive oil
• ½ cup grated parmesan, romano or reggiano cheese
• 2 cloves of garlic, peeled • zest of 1 lemon and 2 Tbsp. of lemon juice
• ¼ tsp. of crushed red pepper
• salt and freshly ground pepper to taste
• Place arugula, mint, cheese, garlic , olive oil, and red pepper into a food processor and mix into smooth.
• Stir in lemon juice. Taste and add salt and pepper if you wish. Refrigerate until ready to serve.
Immune Boost Black Rice Salad with Cilantro-Lime Vinaigrette +
• 2 cups of purified water
• 1 cup of black rice
• ½ tsp. of salt
• 1 large ripe mango, diced
• 1 avocado, diced
• ½ cup of pomegranate seeds
• 2 tbsp. of sunflower seeds
• ¼ cup of freshly squeezed lime juice
• 2 tbsp. of extra virgin olive oil
• 1 tsp. of honey
• ¼ tsp. of salt
• 1 clove of garlic, minced
• 2 tbsp. of coarsely chopped fresh cilantro
• Place all ingredients into food processor and process until well combined.
• Bring water and ½ tsp. of salt to boil in medium saucepan.
• Add black rice, reduce heat, cover and simmer for 30 minutes or until liquid is absorbed and texture of rice has met your preference.
• Transfer black rice to large serving bowl to cool.
• Once cool, toss rice with dressing.
• Add diced avocado, mango, and both pomegranate and sunflower seeds
• Gently toss mixture again, garnish with cilantro leaves and Enjoy!
Edamame & Ginger Dip +
• 1 lb. of shelled edamame (thawed, if frozen)
• 2 scallions, chopped
• 1 garlic clove, peeled
• 2 tb. grated fresh ginger
• 1 Tbsp. low-sodium soy sauce or tamari
• ½ tsp. sriracha sauce (hot sauce)
• ¼ cup of sesame oil
• 1 Tbsp. rice vinegar
• ½ cup of cold water
• Place all ingredients into a food processor and blend until smooth.
• Refrigerate until ready to serve. Spread on veggies, crackers or use as a sandwich spread.
Roasted Cauliflower with Chick Peas +
• 1 head of cauliflower (about 2 lbs.), cut into bite-sized florets
• 115 oz. can of chick peas, drained
• ¼ cup of extra virgin olive oil
• 5 garlic cloves, chopped
• 1 tsp. of kosher or sea salt
• 1 tsp. of freshly grated ginger
• ¼ tsp. crushed red pepper
• 1 tsp. ground cumin
• 1 tsp. turmeric
• ¼ tsp. of ground coriander
• ¼ tsp. of crushed red pepper
• Sprinkle of cinnamon
• Preheat oven to 450 degrees. In a large bowl, gently toss cauliflower and chick peas with remaining ingredients.
• Take the ingredients from the bowl and place on a baking sheet lined with parchment paper.
• Roast for 20 minutes, until cauliflower is tender.
• Transfer to a serving dish and enjoy!
Kale and Shitake Mushroom Frittata +
Serves 4-6 people
• 4-6 large leaves of kale, washed and chopped (I used • Lacinato or “Dinosaur” Kale)
• 3.5 oz. carton of shitake mushrooms
• 6 eggs, beaten
• 1/3 cup of shredded parmesan cheese
• 1 tb. extra virgin olive oil
• Sprinkle of salt and freshly ground pepper
• Heat olive oil on medium heat in a large frying pan. (Pan should be able to take the heat of your oven broiler. You can place foil around your frying pan handle if it’s made of silicone or other material that isn’t tolerable to high temps.)
• Slice shitake mushrooms and add to pan. Cook for 5-6 minutes
• Add kale, salt and pepper to the pan and cook for another 5 minutes.
• Turn on your oven broiler.
• Pour beaten eggs evenly over the pan ingredients and let it simply cook for 5 minutes.*(Don’t stir – wait for the bottom of the egg mixture to be cooked and slightly golden underneath. The top will still be wet and uncooked).
• Distribute parmesan cheese around the top of your egg mixture.
• Place pan under broiler heat and broil for approximately 2 minutes. Watch for a golden color and make sure the eggs look cooked.
• Take the pan out of the oven. Let cool for about a minute – slide frittata out of pan and serve. You can also carefully slice frittata right in the pan and bring the pan to the table.
• Enjoy! Frittata’s are so versatile; choose different veggies and cheeses. Consider making this with egg whites, too!