Try Some of
my Favorite Recipes:
Also: Healthy
Recipes from Integrative Nutrition
Quinoa Veggie Soup
Ingredients:
- 1 tablespoon
vegetable oil
- 2/3 cup quinoa
- 1 cup carrot,
diced
- 1 stalk celery,
diced
- 1/2 onion,
finely chopped
- 1/2 green bell
pepper, seeded and chopped
- 2 cloves garlic,
crushed
- 2 (15 ounce)
cans organic vegetable broth
- 3 1/2 cups water
- 2 large
tomatoes, finely chopped
- 1/4 cup spinach
leaves, chopped
- salt and pepper
to taste
- 1/4 cup chopped
fresh parsley, for garnish
Directions:
Heat the vegetable oil in a large pot on
medium-high heat. Stir in the quinoa, carrot, celery, onion, bell
pepper, and garlic. Cook for a few minutes, until lightly browned,
stirring frequently.
Pour in the chicken broth, water, tomatoes, and spinach. Increase heat
to high and bring to a boil. Reduce heat to medium and simmer until the
quinoa and vegetables are tender, about 10 minutes. Season to taste
with salt and pepper. Garnish with parsley before servings.
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Wholesome Butternut Chowder
Ingredients:
- 1 pkg of fresh
cut butternut squash
- 1/4 cup onion,
diced
- 16oz. vegetable
broth
- 16oz can of
organic corn
- 1/2 tsp cinnamon
- 2 tsp of raw
sugar
- 1.5 cups & 2
tsp of skim milk
- 2 tbs pumpkin
butter or applesauce
- salt &
pepper to taste
Directions:
Heat the vegetable oil in a large pot on
medium-high heat. Stir in the quinoa, carrot, celery, onion, bell
pepper, and garlic. Cook for a few minutes, until lightly browned,
stirring frequently.
Pour in the chicken broth, water, tomatoes, and spinach. Increase heat
to high and bring to a boil. Reduce heat to medium and simmer until the
quinoa and vegetables are tender, about 10 minutes. Season to taste
with salt and pepper. Garnish with parsley before servings.
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Wholesome Lentil Soup
Ingredients:
- 1 cup of
lentils, picked over and rinsed
- 1 tbsp of
extra-virgin olive oil
- 1 small onion,
chopped
- 2 tsp of chopped
garlic
- 1 cup of
carrots, chopped
- 1 cup of sweet
potato, chopped
- 1 (28-ounce) can
crushed-tomatoes
- 1 cup of water
- 3 cups of
vegetable broth
- 1 tsp of sea salt
- Salt, pepper,
and crushed red pepper to
Directions:
Heat oil in soup pot over medium heat, and
then add onion and sauté until tender, about 3 minutes. Stir in
sweet potatoes, carrots, and tomatoes and cook for another 10 minutes.
Add water, broth, lentils and spices and bring to boil. Once water is
boiling, lower heat and simmer until lentils are tender and soup
thickens.
Serve with brown rice pasta or alone.
Enjoy!
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Wholesome Whole Wheat Applesauce/Banana Muffins
Ingredients:
- 1 pkg of Hodgson
Mill Whole Wheat Muffin Mix
- 1 tbsp of
vanilla yogurt
- 1 egg
- 3/4 cup apple
sauce
- 1 banana mashed
- 1/2 tsp cinnamon
- 1/2 tsp vanilla
Directions:
Preheat oven to 400 degrees. Grease one
muffin cup pan or two mini muffin pans
Place contents of package in mixing bowl, add all ingredients, and mix
just until blended.
Spoon batter into greased muffin cups (batter will be thick). Bake 15
minutes. (12 minutes for mini muffins.
Enjoy!
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Vegetable Paella with Tofu
Ingredients:
- 2 tbs olive oil
- 2 - 7 oz pkgs of
firm tofu, diced
- 8 oz. cremini
mushrooms, sliced
- 2 large carrots,
diced (1 cup)
- 1 cup of fresh
corn kernels
- 1 14-oz can
chopped tomatoes, drained
- 4 cloves garlic,
minced (4 tsp.)
- 1 cup
short-grain brown rice
- 1/8 tsp.
saffron, crumbled
- 1 cup fresh peas
- 1/4 cup lemon
juice
- 3 green onions,
sliced thin, for garnish
Directions:
Heat olive oil over medium-high heat in wok
or deep pan. Add tofu and season with sea salt and crushed
red pepper. Saute 10 minutes, or until tofu is browned, stir
occasionally.
Add mushrooms,
saute 4-5 minutes, or until mushrooms release water and begin to brown.
Stir in carrots, corn, tomatoes, and garlic, and saute 2 minutes. Stir
in rice, 2 1/4 cups of water, and saffron. Bring paella to a boil.
Reduce heat to medium-low, cover with lid, and simmer for 40 minutes,
or until liquid is absorbed. Add peas on surface (do not stir in),
cover, and allow peas to steam 1 to 2 minutes.
Remove pan from heat, stir in lemon juice and green onions. Season
with salt and pepper.
Enjoy!
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Wholesome Arugula Walnut Salad
Ingredients:
- 2 tbs toasted
walnuts
- 2 bunches
arugula leaves
- 2 cups shredded
radicchio
- 1 yellow pepper
sliced into thin strips
- 3 tbs extra
virgin olive oil
- 2 tbs minced red
onion
- 1/2 tsp sea salt
- 1 tbs minced
fresh parsley
- 2 tbs balsamic
vinegar
- 1/4 cup fresh
squeezed OJ
Directions:
Clean arugula and tear into bite size
pieces. Place in medium-size bowl.
Add raddichio, pepper, and walnuts to arugula and toss. Set aside
while preparing dressing.
In skillet, heat 1 tsp olive oil, add red onion, and saute 5
minutes or until soft. Sprinkle salt over red onion and add
parsley. Stir.
Just before serving, add remaining olive oil and balsamic vinegar and
heat. Remove from heat and add OJ. Pour over salad, toss gently,
and serve immediately.
Enjoy!
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