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Berry REAL Pops
Photo credits: @svj.photos A cooling, gluten, dairy, nut, grain & dye-free, naturally sweetened summer treat for any body! Made with only real stuff and nada junk. They are easy for everyone to make and enjoy. Adding antioxidant rich fruits, healthy fats and additional plant-based protein, it is also a balanced snack. Feel free to sub fruits for ones your family will be more likely to eat. Prep Time: 15 minutes No Bake, Set overnight Servings: 6 (depending on molds you use) In the mix: 1 cup of freshly chopped strawberries and raspberries (omit raspberries if the kiddos are not keen on the gritty texture that comes with blended raspberries). Add bananas instead. Feel free to add a little of all three to make up the one cup. ¼ cup fresh blueberries 1 cup culinary full fat coconut milk. (Organic Native Forest or Trader Joes coconut milk) 1-2 tablespoons of freshly squeezed Lemon or lime (adjust based on desired tartness) 3 tablespoons hemp seeds (optional) 4 tablespoons of maple syrup or raw honey ¼ cup water How to: Whiz up in a high powered blender until well blended. My personal fav is Vitamix . Once blended pour into molds. If using the triple quick Zoku pop maker it will be ready in 7-10 minutes. Release and add the remaining in the mold to freeze up for another 7-10 minutes. If using a mold for overnight prep then simply fill your preferred mold of choice and pop in freezer.
My Big Fat Chicken Coconut Curry
Serves 6-8, Serving Size: 1 cup Adapted from: My Spice Box In the Mix: 2 chicken boneless chicken breasts cut in to ½” pieces 1 tablespoon coconut oil 1 red onion, diced 2 red chillies, finely chopped 4 cloves garlic, minced 1 thumb of fresh ginger, grated 1 teaspoon each of ground coriander, cumin, turmeric, garam masala ¼ teaspoon of ground cayenne pepper 2 tomatoes, diced 1 can of coconut milk (full fat) 1 cup of water 1 small cauliflower, broken into florets 1 sweet potato, peeled; cut into cubes 2 large carrots, peeled; cut into rounds 2 cups of cooked chickpeas 5 cups of fresh spinach Garnish: 1 lime; 2 tbs fresh cilantro Serve on: brown basmati, quinoa (cook according to package) OR on its own if you are avoiding grains How to: ▪ In a separate pan, sauté diced chicken breast just until cooked through, set aside ▪ Heat coconut oil in a saute pan on medium heat and add the onion and chillies, cooking until onions have browned ▪ Add the ginger and garlic and saute for a few minutes, then add all the ground spices and cook for a few more minutes to release flavors; finally add the tomato and cook for 10 minutes to reduce down ▪ Stir in the coconut milk and water, then add cauliflower, sweet potato, and carrots, until vegetables are tender, add sautéed chicken, reduce heat to low and simmer about 20 minutes ▪ Stir in the chickpeas and spinach, take off the heat and let stand for 5 minutes allowing spinach to wilt ▪ Season with salt and pepper to taste, serve with brown rice, quinoa, basmati rice or in its own if you are avoiding carbs
InstaSoul Satisfying Lentil Soup
This is a huge bang for your buck meal that is nourishing, budget-friendly and easy peasy to prep in the Instant Pot and stove top too! My spin...I repurpose Bolognese homemade sauce when I have it on hand. I love using a lentil medley (black, red, brown & golden) but you can use any color lentil. Lentils are high in iron, folate & fiber (both soluble & insoluble) which means happy gut and happy moving waste through. Soaking them overnight supports digestive health by removing the digestive enzymes and phytic acid that prevents absorption of minerals. They are loaded with phenols a compound which makes them antioxidant-rich, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective. Not to mention that you get a good dose of plant-based protein. This soup also boasts additional veggies so the meal can accommodate a variety of vegetables if you are trying to clean up the fridge. Be Creative! Prep, set and forget with the magic pot. Serves 4-6 Prep time: 15 minutes Cook time: 20 minutes in the Instant Pot, 40-45 minutes on Stove top In the Mix: Prep Italian Soffritto: 3 garlic cloves, pressed and minced 3 carrots, diced 3 celery stalks, diced 1 large shallot or 1 small red or yellow onion, diced Add: Small zucchini (or 1/2 large one), diced 2-3 heaping cups spinach, kale (if you don’t have no worries, you already have a fair amount of phytonutrients), collard greens, swiss chard or garnish with microgreens or pea shoots 1/2 cup, chopped & loosely packed parsley or 3 tsp of Italian Seasoning (dry) 3 tsp of fresh thyme 1/2 tsp salt fresh black pepper ( to finish) Red pepper flakes (optional to finish) 1 cup lentils, soaked overnight & rinsed 4 tbsp olive oil 1 1/2 tbsp balsamic vinegar 4 cups low-sodium chicken or veggie broth. Homemade if you can. 1 1/2 cups homemade sauce if you have on hand (I usually batch Bolognese sauce the week), can also be marinara or use one 15 ounce can diced or crushed tomatoes (I use fire roasted). If you are NOT using homemade sauce, use a 28 ounce can of diced or crushed tomatoes. How to: • Press sauté setting on your Instant Pot & heat oil, then shallots (or onions), cook for 2 -4 minutes or until translucent, add garlic, cook until fragrant. •Add carrots, celery, zucchini and sauté until tender (about 3 mins) •Add Italian seasoning blend, sauté another minute or so. •Add lentils, broth, diced tomatoes or sauce, and balsamic vinegar. Stir to combine. •Cancel sauté setting. •Secure lid, seal pressure valve. Select manual pressure cook function & set time for 5 minutes at high pressure. This doesn’t include the time it takes to build pressure which is about 15 minutes. Then the cook time begins. • When cooking time ends, let pressure release naturally for 15 minutes. Then vent, release any pressure left In the pot. Don't let sit beyond that otherwise it will turn to Dahl. • Open pot, stir in spinach if you are using. Let sit for a few minutes to wilt or garnish bowls with microgreens, pea shoots or parsley. •Add some grated parmigiano or nutritional yeast (optional). Bonus Optional Tip: Add diced chicken sausage or any nitrate-free sustainably sourced sausage for added protein if you are not using Bolognese sauce. Stove Top Version: Use a Dutch oven or pot of choice. Add oil, then follow cooking steps above, once you add lentils to liquid, bring to a boil, cover and let simmer for 25-30 minutes or until lentils are tender. Stir in greens at the end.
Cannellini Bean Dip
Dip-a-licious! Protein-plus Cannellini Bean Dip Use this plant-based, nourishing dip as the intro to any meal, happy hour nibble with your favorite crackers as well as veggies or spread on to any of your sandwiches. It will be a sure crowd and belly pleaser! Prep Time: 12 minutes Cook Time: None - Easy Peasy! Number of Servings: 6-8 servings In the mix: 1 ½ cups soaked, cooked and well rinsed cannellini beans, organic if possible (to avoid post- consumption gaseous side effects (ha! ha!) & pat dry (See bonus tip below). OR 15 oz can of cannellini beans (well-rinsed & pat dry, organic if possible) 1-2 garlic cloves minced 1/2 lemon or lime juice plus zest (adjust to taste) ¼ cup fresh chopped basil, chives, parsley, or cilantro. (reserve a pinch for garnish, optional) 1/2 tsp salt (adjust to taste) 2 tbsp good quality olive oil or avocado oil plus a bit more to drizzle on top Red pepper flakes or paprika to garnish (optional)
(Optional add ins: 1/2 avocado, 1/2 cup artichokes drained or 1/2 cup hearts of palm drained or Collagen powder for added protein and health benefits). How to: • Add everything to a food processor but the oil. Pulse for chunkier dip or run until desired smooth consistency is reached. Once reached add the ¼ cup olive oil in slowly. • Place in a pretty bowl or serving plate, garnish with parsley leaves or a pinch of chives and a drizzle of oil. Add desired red pepper flakes or powder if you want the added kick and benefits (optional). • Gobble up with your fav bread, crackers and veggies or add as a layer to your favorite sandwich. I love it with sliced cucumber, sliced avocado and a pinch of red pepper flakes. Bonus Tip : Using dry beans that are soaked overnight (12 hrs) then cooked are better for your digestive system. If you are lucky to own the magical Instant Pot, this can be done in 1 hour and no soaking required! See the how to here. Key is to always rinse them well. That water harbors not so friendly starches and phytates that cause, you know, farting. Soaking also decreases the phytic acid content that binds to vitamins and minerals, making them less available for us to use.