Some like to celebrate St. Patrick's Day by eating a green bagel or drinking a green beer. Do yourself a favor and stick to the real green stuff - hangover, guilt, and food coloring free.
Top of the morning to you
green machine smoothie
2 cups kale leaves
1 cup almond milk
1 tbsp chia seeds
1 tbsp ginger, sliced
1 tsp ground cinnamon
Juice of 1 lime
1/2 small cucumber, peeled and chopped
1/4 cup cilantro
1 tsp maple syrup
1/4 cup ice
Blend all the ingredients in a high speed blender until smooth. Top with bee pollen or additional chia seeds, if you wish.
Ginger and lime add a nice zing and boost the immune system, chia seeds add protein, fiber, and omega 3s, and dark leafy greens give this smoothie plant-based calcium as well as Vitamin A.
broccoli and kale frittata
8 pasture-raised organic eggs
1 bunch of kale, stems and leaves chopped and separated
1 cup broccoli florets and peeled stem, cut into bite-sized pieces
2 scallions, thinly sliced
salt + freshly ground pepper
2 tbsps olive oil
Fresh herbs for garnish
Preheat oven to 350°. Heat 1 tbsp oil in an 8-inch ovenproof skillet or cast iron pan over medium heat. Add broccoli florets and stems and sauté until softened. Remove and set aside. Add a touch more olive oil to the pan and toss in the kale stems. Sauté until softened. Add the kale leaves and cook until barely wilted. While the greens cook, whisk the eggs, scallions, salt, and pepper in a large bowl. Increase the heat to medium-high and add the broccoli back to the pan with the kale. Add a tsp more oil to the skillet and pour the eggs over the vegetables, shaking the pan to evenly distribute the mixture. Cook the frittata, without stirring, until its edges begin to set, about 3-5 minutes. Transfer skillet to oven. Bake frittata until golden brown and center is set, 20-25 minutes. Check the frittata five minutes before it is ideally supposed to be done to avoid overcooking. Top with fresh herbs and serve with a lightly dressed salad of mixed greens or cut up and refrigerate for a quick breakfast, lunch, or dinner.
spaghetti squash + vegan kale pesto
2 servings + additional pesto for snacks
1 medium size spaghetti squash
1 tbsp coconut oil
1/2 tsp paprika
freshly ground black pepper
1 bunch kale, stems removed
1 cup cilantro or parsley or a blend of both
1 tsp chili flakes
1 clove garlic, minced
1/2 cup olive oil
1/4 cup raw or toasted walnuts
2 tbsps fresh lemon juice
salt and pepper to taste
Garnish: hemp seeds and microgreens
Pre-heat oven to 375 degrees. Line a sheet tray with parchment paper. Split squash in half length-wise and scrape out seeds. Rub coconut oil, paprika, and black pepper on both inner halves of the squash. Place squash flesh side down on the sheet tray and roast for 30-40 minutes until the prongs of a fork easily pierce the flesh. Remove from oven, cool slightly. Using a fork, scrape the flesh of the squash away from the skin.
As the squash roasts, boil a pot of lightly salted water. Have an ice bath on hand. Toss in kale for 30 seconds and immediately transfer to an ice bath. Using a dish towel or your hands, squeeze out as much water as you can from the kale. Place kale, herbs, chili flakes, garlic, walnuts, and lemon juice into a food processor. With the motor running, drizzle in olive oil until all ingredients are well blended and a pesto is formed. Finish with a pinch of salt and pepper, taste, adjust seasoning if needed. Spoon pesto over spaghetti squash, and garnish with hemp seeds and microgreens.
1 1/2 cups dried navy beans, great northern bean, or other white beans, soaked for at least 6 hours
2 white onions, one quartered, one diced
2 tbsps refined organic canola oil or coconut oil *
3 cloves garlic, minced
1 large carrot, peeled and diced
1/2 tsp ground cumin
1/2 tsp ground coriander
1 lb tomatillos, husks removed, washed and quartered
3 jalapeños, stems removed, sliced in half. Remove some, none, or all of the seeds, depending on your heat tolerance.
5 cups filtered water
Sea salt + white pepper
2 limes, halved
Optional garnishes: toasted corn tortilla strips, I like this brand, chopped avocado, microgreens, sliced radish, cilantro leaves, toasted pumpkin seeds, plain yogurt, and/or sliced scallions.
Warm 1 tbsp oil in a dutch oven or medium sized pot over medium high heat. Stir in diced onion, garlic, and carrot, and sauté for five minutes or until onion is soft. Add cumin and coriander and toast for one minute, coating the vegetables. Drain and rinse the beans and add them to the pot. Sauté for 30 seconds, coating the beans with the spice and onion mixture. Add in water and a pinch of salt and bring to a boil. Reduce to a simmer and partly cover for an hour or until beans are tender.
While the beans cook, heat oven to 375 degrees. Toss tomatillos, jalapeños, and the quartered onion with 1 tbsp oil and a pinch of sea salt on a parchment paper-liner sheet tray. Roast for 20-25 minutes until vegetables are soft. Let cool slightly, then puree tomatillo mixture in a high speed blender.
Once the beans are cooked, add the tomatillo puree to the pot. Mix well to combine and cook on low heat for 5 to 10 minutes. Season with white pepper, taste, and add additional salt, if needed.
To make tortilla strips, cut tortilla lengthwise into strips, place on a sheet tray, and bake at 375 degrees for 5 minutes.
To serve, ladle chili into bowls, top with fresh lime juice, and selected garnishes.
(This chili is even better the next day!)
millet + butternut squash and kale breakfast tacos
Recipe barely adapted from Amie Valpone's cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body
1½ cups millet, cooked
¼ cup cilantro, finely chopped
1 tbsp freshly squeezed lime juice
¼ tsp sea salt
2 tbsps coconut oil
4 cups peeled, seeded, and diced butternut squash (1⁄4-inch cubes)
½ tsp chili powder
¼ tsp sea salt
¼ tsp freshly ground black pepper
1 bunch kale, finely chopped
8 whole-grain or corn tortillas
1 cup shredded red cabbage
1 large ripe avocado, pitted, peeled, and thinly sliced
4 scallions, thinly sliced
Recipe by the Natural Gourmet Institute
makes 1 cup
1 cup cashews, soaked 4 hours to overnight and drained
1⁄4 cup lime juice, from about 4 limes
1⁄4 cup organic non-gmo canola oil
1⁄2 tsp sea salt
2 scallions (white part only), chopped
1 tsp brown rice vinegar
1⁄4 cup filtered water
To make the cashew cream, combine all the ingredients into a food processor or high speed blender until smooth and creamy.
For the taco filling, combine millet, cilantro, lime juice, and salt in a bowl. Stir to combine and set aside.
In a large skillet, heat the oil over medium-high heat. Add the squash, chili powder, salt and pepper, and sauté for 7 to 8 minutes or until fork tender. Add the kale and cook until wilted, about one minute. Keep warm.
To assemble, warm the tortillas on a baking sheet in a 350°F oven or toast in a dry skillet on the stovetop over medium heat. Place the warm tortillas on a platter or onto individual plates. Divide the millet among the tortillas. Top with squash and kale mixture, cabbage, avocado slices, scallions, and cashew cream.
turmeric poached egg, shiitake bacon, and kale bowl
1 pound shiitake mushroms, stemmed, cleaned, and thinly sliced
2 tablespoons olive oil
1 tablespoon tamari
1 teaspoon sesame oil
Freshly ground black pepper
1 bunch kale, stems and leaves separated, stems trimmed and chopped, leaves thinly sliced
1 tablespoon olive oil
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1 teaspoon apple cider vinegar (optional)
Salt and pepper
Turmeric poached egg
2 pasture-raised eggs
2 teaspoons ground turmeric
A splash of apple cider vinegar
Paprika or Aleppo pepper
Additional bowl add ons:
Thinly sliced avocado
1/2 cup farro, wheat berries, or quinoa
Fresh herbs, such as dill, cilantro, or parsley
Crumbled sheep milk cheese
To make the shiitake bacon, preheat oven to 375 degrees F (Use the convection setting, if you have one). Line a sheet tray with parchment paper. In a bowl, toss the sliced mushrooms with olive oil, tamari, sesame oil, and black pepper. Spread the mushrooms out on the prepared sheet tray and cook for 20 to 30 minutes. Rotate sheet tray every 10 minutes. As the mushrooms near crispness, check them every 2 minutes since they can go from perfect to burnt very quickly. Remove from oven and set aside.
For the kale, warm 1 tablespoon of olive oil in a sauté pan over medium heat. Add the garlic powder and cayenne and toast spices for 30 seconds. Add the kale stems, and a pinch of salt and pepper, and sauté for 4 minutes. Add the leaves and continue to cook until leaves are just wilted, about 2 minutes more. Finish with a teaspoon of apple cider vinegar and transfer kale to two bowls.
To make the eggs, full a pot of with 2 inches of filtered water. Bring to a very gentle simmer and add the turermic and apple cider vinegar. Whisk to dissolve. To prep the eggs, crack each one into a small ramekin. Slide one egg into the water, wait until the white is opaque before adding the second egg, about 30 seconds. Poach the eggs for 3 minutes. Using a slotted spoon, transfer the eggs to a paper towel-lined plate to drain.
Top each bowl with one egg, shiitake bacon, paprika, and additional garnishes.
Vegan Caesar Salad
4 entrée sized salads
1/2 cup raw cashews, soaked at least two hours and drained
1/2 cup lemon juice
2 cloves of garlic
1/4 cup filtered water
1 tbsp Dijon mustard
1 tsp umeboshi paste
1 tbsp white miso or chickpea miso
2 tsps capers
1 cup cooked chickpeas
1/4 tsp paprika or cayenne pepper
1 tsp garlic powder
1/2 tbsp olive oil
a pinch of sea salt
1 bunch of lacinato kale, thinly sliced, bottom stems discarded
1/2 lb brussels sprouts
2 hearts of romaine, chopped
Juice of 1 lemon
Pinch of sea salt
Preheat oven to 400 degrees. Line a sheet pan with parchment paper. In a bowl, whisk together olive oil, paprika, or cayenne pepper, garlic powder, and sea salt. Add chickpeas and coat well with the spice mixture. Spread chickpeas out evenly on sheet pan and roast 15-20 minutes or until chickpeas are crispy. Toss halfway through cooking.
While the chickpeas cook, combine all the ingredients for the salad dressing in a high speed blender until smooth and creamy. Taste and make adjustments if needed. Set aside.
To shred the brussels sprouts - slice off the ends and remove any tough, brown colored, or dried out outer leaves. Slice each brussels sprout in half from top to bottom. Turn each brussels sprout cut side down and shred by slicing cross wise from root to top. Tease apart layers and place in a big salad bowl.
(optional step) Add the sliced kale to the brussels sprouts. Pour in 1 tbsp of lemon juice and a pinch of sea salt. Using your hands, massage the greens for 2 minutes in order to soften the leaves.
Add romaine to the kale and brussels sprouts and pour in the salad dressing. Toss well to fully coat all the greens.
Top with chickpeas and a sprinkling of hemp seeds, if you wish.
brussels sprouts + shiitake bacon
Bacon recipe inspired by the Natural Gourmet Institute
2 tbsps olive oil
12-15 large shiitake mushrooms, stems removed, caps thinly sliced
4 cups brussels sprouts, approximately 1 pound, trimmed and sliced in half
Kosher salt and freshly ground black pepper
1 medium shallot, finely chopped
1/2 cup low-salt vegetable broth
2 tbsps white balsamic vinegar
For the bacon, preheat oven to 375. Line a sheet tray with parchment paper and toss sliced mushrooms with 1 tbsp olive oil and a pinch of salt. Bake for 15-25 minutes until mushrooms are very crispy. Check frequently to avoid burning. Set aside.
Heat 1 tbsp olive oil in a large skillet over medium heat. Add brussels sprouts and season with salt and pepper. Cook, stirring often, allowing sprouts to brown in spots and to soften, 5–7 minutes. Reduce heat to low, add shallots, and a tad more oil, if needed.
Continue to cook, stirring often, until shallots are soft, about 3 minutes. Add the broth to the skillet and increase the heat to bring to a boil. Scrape up any browned bits from the bottom of pan. Reduce heat to medium-low and simmer until all the broth has evaporated, 1–2 minutes. Stir in the vinegar. To serve, transfer to a bowl, top with bacon, and season to taste with salt and pepper.
beet fusilli with caramelized onion and swiss chard
recipe barely adapted from the New York Times
Serves 2 to 3
4 tablespoons olive oil, divided
5 anchovy fillets
3 garlic cloves, finely chopped
1/4 teaspoon red pepper flakes
⅔ cup whole grain bread crumbs (To make your own - toast 2 pieces of bread, I use She Wolf Bakery Sprouted Rye, and pulse in a food processor.)
1 yellow onion, halved from stem to root and thinly sliced
Sea salt and black pepper
1 pound Swiss chard, ribs separated, leaves and stems chopped
½ pound beet fusilli, whole grain, or gluten-free fusilli
In a dutch oven or large skillet over medium heat, warm 2 tablespoons of olive oil. Add 3 anchovies to the pan and cook until melted, about 2 minutes. Add the garlic and 1/8 teaspoon of red pepper flakes and cook 1 minute. Add the bread crumbs and toast until golden, 3 to 4 minutes. Transfer bread crumbs to a bowl.
Wipe the pan clean and return to a medium-high heat. Warm two tablespoons olive oil, add the onion and a pinch of salt. Cook, stirring occasionally, until very soft and caramelized, about 15 to 20 minutes. Chop the remaining 2 anchovies and add them to the pan with 1/4 teaspoon red pepper flakes. Cook until anchovies are melted. Add the Swiss chard, a handful at a time, and cook until wilted, about 4 minutes. Cover and keep warm.
While the onions are caramelizing, bring a pot of salted water to a boil. Add the pasta and cook according to package directions. Drain. Toss pasta with the chard and onion mixture, top with bread crumbs, season with salt and pepper and an additional drizzle of olive oil.
serves 2 to 3
1 cup chickpeas, cooked
1 tablespoon avocado or coconut oil
1 1/2 tablespoons za'atar
2 cups hearts of romaine, chopped
1 small head of radicchio, leaves separated and chopped
1/4 cup pepperoncini, peppadews, or roasted red bell peppers, chopped
1/4 of a small red onion, chopped or thinly sliced
1/4 cup pitted castelvetrano olives, sliced
1 clove of garlic, minced
2 teaspoons dried oregano
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil
Sea salt and black pepper
1/4 cup honey roasted peanuts, optional
2 tablespoons grated Parmesan
To make the crispy chickpeas, preheat oven to 450 degrees F. Line a sheet tray with parchment paper. Place cooked chickpeas on sheet try and toss with 1 tablespoon avocado or coconut oil and za'atar. Coat chickpeas with spice and oil and roast until crispy, about 25 to 30 minutes. Check and toss every 10 minutes.
While the chickpeas cook, make the salad dressing. In a large bowl whisk together the garlic, oregano, red wine vinegar, olive oil, and a pinch of salt and pepper. Dip a lettuce leaf in the dressing to taste. Adjust, if needed.
Add the romaine, radicchio, peppers, red onion, and olives to the dressing. Toss to combine. Finish with crispy chickpeas, peanuts, and grated parm.
spicy sesame cucumbers
2 tablespoons brown rice vinegar
1 teaspoon minced red chili pepper or dried red pepper flakes
1 tablespoon toasted sesame oil
2 medium-sized English cucumbers cut into 2-inch sticks.
1/4 cup black or white sesame seeds
1/4 cup cilantro, chopped
In a bowl, whisk together brown rice vinegar, minced red chili pepper or dried red pepper flakes, and toasted sesame oil. Place cucumber into a bowl, cover with dressing, sprinkle with black or white sesame seeds, chopped cilantro, and toss to coat. Refrigerate for at least an hour before enjoying.
sweet potato noodles with kale pesto
1 medium sized sweet potato, spiralized or peeled, using a julienne peeler,
1 small bunch lacinato kale, center ribs removed
⅓ cup sunflower seeds, toasted
2 cloves garlic
1/2 teaspoon chili flakes, more if you prefer it spicier
1 teaspoon cumin powder
1/2 teaspoon sea salt
The zest of 1 lemon
2 tablespoons freshly squeezed lemon juice
1/4 - 1/2 cup olive oil + 2 teaspoons
2 tablespoons parsley leaves, chopped
1 tablespoon hemp seeds
Bring a large pot of salted water to a boil. Have an ice bath nearby for blanching. Add the kale to the boiling water and cook for 45 seconds. Using tongs, transfer the kale from the boiling water into the ice bath. Remove the kale, wrap tightly in a dry kitchen towel, and squeeze well, removing any excess water. Repeat the blanching with the sweet potato noodles. Drain noodles and pat dry.
Roughly chop the kale leaves and place into a food processor. Add the toasted sunflower seeds, garlic, chili flakes, cumin, salt, lemon juice, and lemon zest and pulse until the ingredients are well combined. With the motor running, slowly drizzle in 1/4 cup olive oil until the pesto is smooth and the desired viscosity is achieved. Taste and adjust the lemon or chili flake content, if needed.
Toss noodles with desired amount of pesto, and finish with 1 tablespoon of hemp seeds and parsley.
ginger quinoa stir-fry
makes 2 servings
2 tablespoons olive oil
2 tablespoons ginger, minced
2 cloves garlic, minced
2 teaspoons ground turmeric
2 teaspoons red pepper flakes
pinch black pepper
1 small head of broccoli, florets cut into bite-size pieces, stalk peeled and chopped
1/4 head purple cabbage, core removed, leaves shredded
1 cup red bell pepper, chopped
1 cup cooked black beans, if using canned, drained and rinsed
1 cup quinoa, rinsed
2 tablespoons hemp seeds
1/4 cup cilantro, chopped
Lime wedges, for serving
Bring 2 cups of water and quinoa to a boil, reduce to a simmer, cover, and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff, cover and let stand for 10 minutes.
In a wok or dutch oven ( I use this pan), warm olive oil over medium heat and add the ginger, garlic, turmeric, black pepper, and chili flakes and cook for 1 minute. Add in broccoli, stir to combine, and cover pot for 2 to 4 minutes or until broccoli is just starting to turn bright green . Toss in cabbage and bell peppers and sauté until soft. Add black beans and quinoa and cook for a minute to combine and heat through.
To serve, transfer to bowls, top with hemp seeds, cilantro, and a squirt of lime.
Too bland for you? Add drizzle a mustard vinaigrette (dijon mustard, apple cider vinegar, and olive oil) or tamari and sesame oil.
brussels sprout + shiitake bacon salad with smoked paprika almonds
serves 4 to 6
2 pounds brussels sprouts, trimmed, halved, and thinly sliced into shreds
3/4 cup extra virgin olive oil
1 pound shiitake mushrooms, cleaned, trimmed, and thinly sliced, about 1/4-inch thick
2 teaspoons coconut aminos or tamari
1 cup blanched almonds
1 teaspoon smoked paprika
1 small shallot, minced
1/4 cup lemon juice
2 tablespoons Dijon mustard
1/4 cup apple cider vinegar
Salt + freshly ground black pepper
1/2 cup grated Pecorino or Parmesan (optional)
Preheat oven to 375. On a parchment paper-lined sheet tray, toss mushrooms with coconut aminos or tamari, 1/4 cup olive oil, and a pinch of black pepper. Spread mushrooms out evenly, and bake for 30 minutes, turning frequently until crispy. Pay close attention to the oven as mushrooms burn quickly.
On another parchment paper-lined sheet tray, toss the almonds with smoked paprika and 2 teaspoons olive oil. Spread out in a single layer and toast for 10 minutes, tossing frequently until golden brown. Once cooled, roughly chop.
To make the dressing, whisk together the shallot, lemon juice, Dijon mustard, apple cider vinegar, 1/2 cup olive oil, pinch of salt, and pepper. Taste and adjust acid or oil, if needed - you want it to be on the acidic side.
Place the brussels sprouts into a large bowl, pour in the dressing, and toss well. Finish with grated cheese, "bacon", and chopped almonds.
greek grain salad
serves 4- 6
1 cup farro
1 cup cooked chickpeas
1 head romaine, washed and chopped into bite-sized pieces
1 lb Persian cucumbers, coarsely chopped
2 roasted red bell peppers, seeded and coarsely chopped
1/2 cup pitted kalamata olives, chopped
1 pt cherry tomatoes, quartered
1/2 cup dill, coarsely chopped
1 bunch of radishes, thinly sliced. I used the mandolin, but it can be done by hand
1 avocado, cubed
4 scallions, chopped
4 ounces of feta, crumbled
1/2 cup red onion, thinly sliced
1 tbsp za'atar
3 tbsps olive oil
1/4 cup red wine vinegar
Rinse and drain farro. Place in a pot and add enough water to cover. Bring to a boil, reduce heat to medium-low, and simmer for 30 minutes. Taste farro for doneness. Farro should be slightly chewy, similar to al dente pasta. Drain off any excess water and set aside.
Whisk oil, za'atar, and red wine vinegar in a bowl or place into a mason jar and shake.
In a large bowl, combine the romaine, chickpeas, farro, cucumbers, red bell peppers, olives, tomatoes, red onion, radish, scallions, and half of the feta, avocado, and dill. Pour dressing over salad, toss to coat. Scatter the remaining feta, dill, and avocado over the top and serve.