Kale Berry Power Smoothie

This power smoothie is packed with nutrients! Kale is high in vitamins A, C, and K as well as manganese, the berries are a wonderful source of antioxidants, and the banana is a good source of fiber, vitamins B6 and C, and manganese. Aloe juice provides anti-inflammatory properties along with the flax oil’s essential fatty acids. I like the Raw Fiber brand because it includes a good dose of good bacteria so it does double duty for digestive health!

Handful of baby kale or Lacinato kale
5 oz frozen mixed berries
1 banana
4 oz aloe juice
4 oz water
2 tbsp flax oil
1 scoop Raw Fiber (or your favorite brand of fiber powder)

Blend until smooth and enjoy!!



Death By Fudgy Date Balls

This is a delicious no-guilt treat you can indulge in when sugar cravings strike.  There is no added sugar or other sweeteners – just nutritious real food!  I love, Love, LOVE these!  They do take a little bit of time to make, but trust me – it is SO worth it.  My husband thinks they look festive, so I decided I will be making these to share at Christmas time!  🙂  Multiply the recipe to make more for parties or just to store some extra in the freezer!

3/4 cup raw pitted Medjool dates
1/3 cup coconut oil
1/4 cup raw sunflower seeds
1/4 cup hemp hearts
1/4 cup cacao powder
1/4 cup gojiberries
1/4 cup unsweetened shredded coconut
1 tbsp chia seeds
1 tsp cinnamon
approx 1/2 cup additional unsweetened shredded coconut for coating

Soak dates and goji berries in warm water for 10-15 minutes to soften. Add all ingredients into food processor and process until dates are all chopped and mixture is even.

Transfer mixture to bowl, then pour the additional 1/2 cup of coconut onto a plate. Scoop out spoonfuls of the mixture and roll into about 1″ diameter ball and roll in coconut to coat. Add more coconut to plate for rolling as needed.  Chill in the refrigerator for a few hours before serving.

Makes about 16 date balls.


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Autumn Veggies with Butternut Squash

This is a wonderful veggie dish for a cool fall night. The colors of the veggies remind me of fall, and the squash gives the dish a bit more substance. Makes great leftovers too!

1 med butternut squash
1 tbsp olive oil

1 tbsp coconut oil
2 garlic cloves, minced
1/2 white onion, diced
1 cup broccoli florets
1 orange bell pepper, diced
1 green bell pepper, diced
1/4 red cabbage, sliced
1 asian eggplant, cut in half and sliced
8 oz white mushrooms, quartered
2 tbsp coconut aminos
1/2 tsp coriander
fresh ground pepper
pinch of sea salt

Pre-heat oven to 375. Cut butternut squash in half and scoop out seeds. Place face up in pan and coat flesh with olive oil. Bake for 50-60 minutes, until flesh is tender and easily pierced by a fork. Let squash cool as you prepare remaining veggies.

In a large skillet heat coconut oil on medium. Add minced garlic and onions and cook for a few minutes while you are dicing the peppers. Add broccoli florets and bell peppers and stir. Slice up cabbage and add to pan and stir. Cut up asian eggplant and add to pan and stir, then dice mushrooms and add to pan, stir again. Next add coconut animos, coriander, salt and pepper and stir well to distribute seasoning.

The butternut squash should now be cool enough to handle. Make cuts into the flesh lengthwise about 1/2″ apart, but do not cut all the way through. Use a spoon to scoop out the flesh and add it to the skillet with the other veggies. Once you have scooped out all of the flesh stir the veggies and the cook for a few more minutes.

Makes 2-3 servings.



Tangy Home Pickles

This is a great way to use up those extra cucumbers from the garden! These pickle slices are tangy and crisp – a terrific summer treat!

In a small saucepan add the following ingredients, stir and heat on high to bring to a boil:
3 cups water
2 cups white vinegar
1/2 cup raw honey
1/2 tsp sea salt
1/2 tsp turmeric

While brine is heating, prepare and add the following ingredients into 2 – 20 oz. jars (layer onion and cucumber slices to mix it up):
4 tbsp fresh dill, chopped (2 tbsp per jar)
4-6 garlic cloves, sliced (2-3 cloves per jar)
2 large cucumbers, sliced thin (divided between 2 jars)
1/2 red onion, sliced (divided between 2 jars)

Once brine starts to boil turn off the heat and let it cool a bit while you finish preparing the jars. Pour brine over contents in jars – fill to 1/2″ – 1″ below the top, or at least enough to cover the veggies. Let cool before covering, then store in the refrigerator. Allow pickles to sit a few days before enjoying.

Mmmmmm… Delicious!


Walleye with Yams, Salad and Tomatoes

This is a wonderful way to serve fish with a variety of delicious veggies. The yams are a great side dish for just about any other meal and the salad with dill dressing is a fun change from my typical basil based dressings. And the heirloom tomatoes – what can I say but YUM!

2-3 yams, cut in 1/2″ thick round and then in half
4 tbsp olive oil
2 tsp minced garlic
1 tsp dried thyme
1/2 tsp crushed red pepper flakes
1/2 tsp sea salt

4 walleye fillets
1 tbsp olive oil
1 lemon
fresh ground pepper
pinch of sea salt

1 head romaine lettuce, torn into small pieces
1/2 cucumber, sliced and quartered

1/4 cup olive oil
3 tbsp red wine vinegar
1 tbsp raw honey
1 tbsp fresh dill, roughly chopped

2 large heirloom tomatoes

Preheat oven to 375. Add the yams, oil, and all seasonings into a large bowl and stir with you hands to coat all yam pieces. Spread yams out on a large jellyroll pan so they are not overlapping. Bake for 40 minutes turning over halfway.

While yams are baking prepare salad and tomatoes: Add romaine and cucumber into a large bowl. Add dressing ingredients into a small bowl and whisk together until honey is dissolved and oil is emulsified. Drizzle dressing over lettuce and cucumbers and then toss to distribute dressing. Cut tomatoes in half and then slice.

After yams have been turned over start preparing the fish: Turn stove on medium-low and add olive oil into 12″ skillet. Lay fish fillets flat in the skillet trying not to overlap. (You may need a larger skillet if you have larger fillets.) Squeeze lemon over the fish and then add fresh ground pepper and sea salt. After about 5 minutes turn fish over and season with more fresh ground pepper and sea salt. Cook until fish flakes apart easily with a fork. If yams are not yet done, take off the burner and cover to keep warm.

Add fish, yams, salad, and tomatoes onto large plates and enjoy!

Serves 4


Sunday Breakfast Scramble

I love a big breakfast on Sunday morning! Sometimes it will be eggs, bacon (nitrite free of course) and fruit, sometimes whole wheat or buckwheat pancakes, but this scramble is one of my favorites!

1 pound baby red potatoes
2 tbsp olive oil
1/2 tsp dried thyme

6 chicken sausage links (antibiotic, hormone free)
2 tbsp olive oil
1 tsp minced garlic
1 cup broccoli florets, roughly chopped
1 small summer squash, halved lengthwise and sliced
2 green onions, cut in 1/4″ slices
1/2 cup grape tomatoes, cut in half
5 large eggs
fresh ground pepper, to taste
pinch of sea salt

Add potatoes in small saucepan and cover with water, cover and heat on high until water starts to boil. Adjust heat to medium, vent cover, and boil for 10 minutes.

In large skillet heat sausage links on med until browned. Adjust heat to med-low and chop suasage links into 1/2″ chunks. Push sausage to the side and add olive oil and minced garlic. Chop broccoli and add to large skillet, then cut up summer squash and add to large skillet and stir to distribute oil and garlic. Cut up green onions and tomatoes and add to large skillet and stir veggies together.

Once potatoes finish boiling drain water off and carefully remove potatoes and cut in quarters. In large skillet push the veggies to the side with the sausage and add olive oil potatoes and thyme and stir to distribute oil and thyme. Let potatoes brown a bit then stir together with veggies and sausage.

Break eggs into a bowl and beat with a fork or wisk. Push all veggies and sausage to one half of the pan and pour eggs into the other half. Season eggs with fresh ground pepper and a pinch of sea salt. Stir eggs as they cook and break up any large pieces. Once eggs are full cooked stir everything together and serve!

Makes about 3-4 servings.



Orange Chicken and Veggie Stir-Fry

This is a delicious dish with lots of wonderful veggies! The chicken has a light orange flavor, but you can amp it up by pouring some of the orange juice into the veggies along with the chicken and simmering it a bit.

1 tbsp toasted sesame oil
14 oz pkg. chicken tenders, cut in strips
1 orange

2 tbsp peanut oil
1 tsp minced garlic
1 1/2 cup broccoli florets, roughly chopped
1 1/2 cup cauliflower florets, roughly chopped
2 cups snow peas, cut in short strips
2 tbsp shoyu
2 tbsp mirin
2 green onions, chopped in 1/4″ pieces
8 oz white mushrooms, sliced
1 bunch chard, stems removed, cut in strips
1 tbsp toasted sesame oil

Add sesame oil in 12″ skillet and turn heat on med-low. Add chicken strips, then cut orange in half and squeeze juice from entire orange over the chicken. Grate a bit of the peel over the chicken (about 1 tsp) and cover.

Add peanut oil in 16″ skillet and turn heat on med-low. Add minced garlic, then chop up broccoli and cauliflower florets and add to large skillet. Cut up snow peas discarding stem ends and add to large skillet. Add shoyu and mirin in large skillet and stir to distribute. Turn over chicken strips, turn on low to simmer and cover. Cut up green onions and add to large skillet, then slice up mushrooms and add to large skillet, stirring each into veggies to distribute flavors. Remove all stems from chard and cut leaves into strips, add into large skillet, stir, and cover. Cook until leaves start to wilt, then add chicken strips (and a bit of the orange juice if desired), stir, turn heat to low and cover. Cook chicken and veggies together for a couple minutes, then serve!

Makes about 3-4 servings.



The Everything Juicing Book

A great book for all juicing enthusiasts, beginners and veterans! Informational topics covered include Nutrients, Benefits of Juicing, Choosing a Juicer, and Ingredients. Next the recipes are grouped into chapters such as Juicing for Detoxing and Cleansing, Juicing for Energy and Stamina, Fighting Infections, and Helping Your Digestive Disorders. Well organized content makes this book fun to read! Pick it up and browse through it a bit and you will soon find yourself in front of the juicer trying a delicious new concoction!


Raspberry Chocolate Chip Zucchini Muffins

These muffins are gluten free, dairy free, and full of flavor! I can’t even tell you how delicious these muffins are! I am in love… 🙂

2 1/2 cups zucchini, grated (about 2-3 zucchini)
1 cup apple, grated (about 1 lg apple)
1/2 cup raw honey
1/4 cup sunflower oil
2 eggs
2 tsp pure vanilla extract
2 cups buckwheat flour
2 tsp baking soda
2 1/2 tsp cinnamon
1/2 tsp salt
1 cup frozen raspberries
1 cup dark chocolate chips

Preheat oven to 350 degrees.

Grate zucchini and apple and set aside. In large mixing bowl, combine honey, oil, eggs, and vanilla, mixing well. Add flour, baking soda, cinnamon, and salt and mix well. Next add grated zucchini and apple and mix gently, then add raspberries and chocolate chips and mix gently until evenly distributed.

Grease muffin pan with sunflower oil, or line with muffin cups. Fill each about 3/4 full and bake for 20 minutes, or until knife come out clean. Let cool for a few minutes. To remove muffins from pan, slide a knife around each muffin and then gently pry each away from the sides. Place plate or rack over pan and flip over, gently shaking pan if needed. Allow to cool before storing.

Makes about 22-24 muffins.



Raw Zucchini “Pasta” Salad

Part of our learning at IIN is to try out the different dietary theories we are learning about. As we were learning about Eating Raw I joined a group of students who decided to declare Wednesday as Raw Day, so every Wednesday we commit to eating only raw foods. After tiring of a day of salads the first week I decided to try to make the veggie pasta that others were talking about. I made this the night before and brought it to work for lunch the next day. It has a very light flavor and is good alone as a light meal or snack, or makes a great side dish for a picnic! This recipe is for a single serving, or would serve 2-3 as a side dish. If you would like to share this with a larger group just multiply the amounts to get the desired servings.

1 med zucchini
1 radish, cut in half and sliced thin
1 green onion, cut in 1/4″ slices
1/2 cup grape tomatoes, cut in half
2-3 basil leaves, cut in thin strips
1 tbsp olive oil
Pinch of sea salt

Using a julienne peeler shred the zucchini into strips. (I have been told a spiralizer works well for this too.) Drizzle olive oil over noodles and work oil in with your fingers to help soften the noodles a bit. Toss noodles with veggies and basil. This can be served immediately or stored overnight.

**Tip: Experiment with sprinkling in different herbs and spices for different flavors!