Adzuki Bean and Barley Salad
Serves 4

2 cups cooked adzuki beans, drained
1 cup cooked pearl barley, drained
1 clove garlic finely crushed
2 tablespoons freshly squeezed lime juice
1 tablespoon fresh cilantro, finely chopped
1 tablespoon fresh parsley, finely chopped
5 ounces Manchego cheese, grated (optional)
1 tablespoon extra virgin olive oil
1 teaspoon unrefined sea salt
1 teaspoon coarsely ground black pepper

Dressing:
Using a food processor or a whisk, combine garlic, lime juice, cilantro, parsley, olive oil, salt and
black pepper.

In a large bowl, combine adzuki beans, pearl barley and cheese. Add dressing and mix well.
Spoon onto lettuce leaves and chill for ½ hour. Serve cold with tortilla chips, as a side, or alone
with lettuce leaves.

Asparagus and Almond Soup
Serves 6

1 pound asparagus spears
2 shallots
1 small onion
2 cloves garlic
1 quart organic vegetable stock
1/2 tablespoon white wine vinegar (optional)
1/2 cup ground almonds
1 teaspoon dried dill
Unrefined sea salt, to taste
Fresh ground black pepper, to taste
Lemon (optional)

Coarsely chop asparagus spears. Reserve some of the tips for garnish.
Chop almonds into a fine meal in a food processor.

Sautee onion and shallot with a touch of extra virgin olive oil in dutch oven or stock pot until soft (about 5 minutes). Add garlic and almonds and cook for 2-3 more minutes. Add the asparagus and sautee for 2-3 minutes, then pour in enough vegetable stock to just barely cover the ingredients. Simmer for 20 minutes. Remove from heat.

When soup is cool enough to handle (10 minutes or so), use a slotted spoon to transfer soup solids to your food processor and puree until smooth. Transfer back to the pot. You can also use a stick blender for this and keep the ingredients in the stock pot. Return pureed soup to the stove and add fresh dill if (if using dried dill, add this in the beginning with onions). Add salt and pepper to taste and vinegar if using. Bring the soup to a boil, then lower the heat and simmer for 1 minute.

Garnish with asparagus tips, lemon wheel, and dill.

Serve either warm or chilled.
This soup freezes well.

Chia Seed Pudding
Great for breakfast or a protein rich snack to satisfy a sweet tooth!
Serves 1

4 tablespoons chia seed
1 cup unsweetened coconut or almond milk
1 pinch unrefined sea salt
1 tablespoon real maple syrup or raw honey
1 small handful of goji berries (optional)

Combine all ingredients in a bowl and let sit for 15-20 minutes before eating. Can be made the
day before and travels well.


Chicken Stock

1 whole organic, free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
4 quarts cold filtered water
2 tablespoons apple cider vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
2 cloves of garlic (smashed)
1 strip kombu or 2 tablespoons any variation of sea veggies (seaweed)
Sea salt and Black Pepper

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels. Remove the organs from inside the bird. Remove as much skin as possible, not worrying about the wings (this is the hardest skin to remove). Cut chicken parts into several pieces. Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

Chocolate Almond Buzz
Super foods Maca and Raw Cacao come together to make a stimulating mood enhancer so out of this world delicious, coffee and chocolate milk become a bitter, distant memory.
Serves 1

1 cup unsweetened almond milk
2 tablespoons powdered maca
1-2 tablespoons powdered raw cacao
1-2 teaspoons of raw local honey or raw agave nectar
ice (optional)

Combine all ingredients in a blender or to enjoy on the rocks, shaken with ice in a cocktail
shaker.

Chocolate Covered Cashew Drops
Can make anywhere from 2 to 3 dozen depending on the size

8-10 ounces raw, unsalted cashews
2 tablespoons local, raw honey
1/2 teaspoon course grained unrefined sea salt or kosher salt
1 tablespoon almond or walnut oil
1 cup good quality chocolate chips or baking chocolate (70% cacao or higher)
1/2 teaspoon of vanilla extract

Salt should be omitted if using salted cashews.

Fill a small sauce pan with 2 inches of water. Place the chocolate in a metal bowl slightly wider
than the diameter of the sauce pan. Place the bowl of chocolate on top of the sauce pan, and melt chocolate over medium heat.

In a food processor, combine cashews and pulse until consistency begins to crumble like pie
crust. Combine honey, salt (if using) and stream in enough oil for mixture to take on the
consistency of cookie dough.

Roll nut mixture into small quarter sized balls and place on wax paper. Once chocolate is
completely melted, remove from heat and whisk in ½ teaspoon of vanilla. Dip cashew balls into
melted chocolate using a toothpick or spoon and move to wax paper. Chill overnight.

(Optional) Top nut balls with chocolate drizzles, slivered almonds, or nut crumbs.


Chopped Chicken Salad with Anchovy Vinaigrette
Serves 2-4

1lb of organic ground chicken, cooked
2 tablespoons of extra virgin olive oil
1 shallot, chopped
2 cloves of garlic, chopped
1 tablespoon of Dijon mustard
1 teaspoon of pink salt
1/2 a head of fresh romaine shredded and chopped
2 tablespoons of red onion, chopped
2-3 tablespoons of capers (optional)

For the vinaigrette:

5 flat anchovy fillets, finely chopped or 1 tablespoon anchovy paste
2 small garlic cloves, minced
2 tablespoons fresh lemon juice
1 teaspoon white-wine vinegar
1/4 cup extra-virgin olive oil

Whisk together anchovies, garlic, lemon juice, vinegar, and 1/8 teaspoon pepper. Whisk in oil.
Set aside. Heat oil over medium heat and cook shallot until soft. Add garlic and Dijon and cook for about 1 more minute. Add ground chicken and add salt and pepper to taste. Cook chicken until all the moisture absorbs. Turn heat off and transfer to a separate dish to cool. Chop romaine, onion, and loosely chop capers. Toss with vinaigrette and then combine with ground chicken.

Note: This could be tossed with any vinaigrette.


Creamy Cashew Smoothie
Just the right blend of protein, fiber, and nutrients to feed your muscles and keep you strong all day long.
Serves 2

1 banana
1 cup unsweetened coconut milk
1/3 cup cashews
1/3 cup oatmeal
1 tablespoon maca (optional)
1 tablespoon real maple syrup (optional)
1/2 cup crushed ice

Blend a ingredients together in a blender until smooth. Great for breakfast or recovery fuel after a workout.


Energy Truffles
These are full of energy but a lot of sugar as well. Be mindful of portions and try to limit yourself to 1 or 2 at a time.
Makes 12-16 truffles

2 cups rolled oats
1/2 cup raisins
1/4 cup raw pumpkin seeds (pepitas)
1/4 cup raw sunflower seeds
1/4 cup cacao nibs
1 teaspoon cinnamon
1/2 cup almond butter or peanut butter
1/3 cup raw agave nectar, maple syrup, or honey
1/4 cup brown rice syrup or honey
1 teaspoon vanilla extract
Cocoa powder/ Raw Cacao powder or shredded coconut to coat truffles (optional)

Combine oats, pumpkin and sunflower seeds, cacao nibs and cinnamon in a large bowl and set aside. In a separate bowl combine almond butter, agave nectar, brown rice syrup, and vanilla extract until well mixed. Pour wet mixture into dry ingredients and stir well. Moisten hands, and roll dough into 1 inch balls. Make sure to keep your hands wet as you work. Mixture will be very crumbly. Coat balls in shredded coconut or cocoa powder.

Store in the fridge. If you can wait, they taste better the next day! You can also freeze them. Defrost at room temperature for 15 minutes.

Flourless Pumpkin Pecan Cookies
These cookies are very low in sugar and gluten free
Makes 15-18 cookies

2 medium ripe bananas
1 cup canned pumpkin (not pumpkin pie filling)
2 tablespoons organic extra virgin coconut oil
1 teaspoon vanilla extract
1 tablespoon blackstrap molasses, agave nectar, sorghum, or honey
1 cup oats, milled into a course flour in a food processor
1/2 cup almond meal/flour
1/2 teaspoon unrefined sea salt
1/2 teaspoon baking powder
1/2 teaspoon ground ginger
1 1/2 teaspoons ground cinnamon
1/2 cup pecans, chopped
1/3 cup cranberries

Preheat oven to 350°F. Line two baking sheets with parchment paper and set aside.

In a food processor (fitted with the S-blade), puree bananas, pumpkin, molasses, vanilla, and
coconut oil until smooth. Transfer to large mixing bowl. Stir in almond meal, salt,
baking powder, cinnamon, and ginger. Fold in the pecans and raisins.

Drop heaping spoonfuls of the dough onto the parchment-lined baking sheets. Bake cookies for
20-25 minutes or until lightly browned.

Cool completely before serving or storing. Cookies can be kept at room temperature for up to 3
days. Freeze for up to 1 month.

Glow Gazpacho
Serves 1-2

2-3 medium sized tomatoes, peeled and seeded
1/2 of one medium sized cucumber
1/4 cup red onion or 3 green onions or 1 peeled shallot (or substitute ¼ cup any variety onion of your choosing)
1 clove garlic, crushed
1 mild to medium hot pepper such as a jalapeno, seeds removed (optional)
Handful basil or mint (optional)
Handful parsley (optional)
1/4 cup extra virgin olive oil
1 tablespoon sherry, basalmic, umi, or apple cider vinegar.
1 teaspoon raw agave nectar, honey, maple syrup, or white wine
Lemon or lime to taste
Unrefined sea salt and pepper to taste

Fill a medium sized sauce pan 2/3 full with water and bring to a boil. Drop whole tomatoes in water for 30 seconds and remove with a pair of tongs. Plunge into ice bath. Skins should slip right off. Cut into quarters and remove seeds by simply pushing them out with your fingers.

Move quartered tomatoes into a food processor or blender with remaining ingredients except the oil. Do not peel cucumber unless it is waxed. While machine is running, stream the oil in. Add more vinegar, agave, lemon, and salt and pepper to taste. Rest at room temperature for 20 minutes and move to the fridge to chill (slightly) for 15-20 minutes before serving. Do not over chill. Garnish with infused olive oil, feta, avocado, or basil.

Glow Mix

1/2 cup unsweetened shredded coconut (optional)
1 cup cacao nibs
1 cup goji berries or dried cranberries
1 cup walnuts, soaked and dried
1 cup pumpkin seeds, roasted and salted
1 cup organic raisins
1 cup organic dried cherries
1 cup organic peanuts, roasted and salted

Combine any 3 or more ingredients in a bowl. Mix well, measure one cup and put in baggies.

Good as Gold Mashed Potatoes
Serves 6

3 pounds organic Yukon Gold potatoes, rinsed well and quartered
Approximately 4 cups organic chicken stock (homemade is best)
1-2 tablespoons of cultured organic butter (unsalted)
1/2 cup of organic whole milk
1/4 cup tablespoons organic buttermilk, plain kefir, or sour cream (optional)
Unrefined sea salt and pepper to taste

Place potatoes (peel on) in a large stock pot and add milk. Pour just enough stock over the potatoes to barely cover. This should not be all of the stock, but if it is, have more on hand for later. Set over high heat and cover. Once the liquid comes to a boil, turn the heat down to medium and cook partially covered for 10 minutes.

Potatoes should be half submerged with liquid throughout the cooking process. Remove lid completely and continue cooking, turning potatoes over occasionally for 10-20 minutes or until fork tender. Most of the liquid should be absorbed within 30 minutes. Do not drain. Using a masher, smash the potatoes, add in butter if desired. Salt and pepper to taste. Drizzle in a few tablespoons of buttermilk, kefir, or sour cream if desired. Enjoy!

Note: if there is too much liquid continue cooking over low heat with the lid removed until most
of the liquid is absorbed and evaporated.


Greeny Godess Smoothie
Your daily value of fruits and green vegetables spiked with superfoods. You'll feel great all day long!
Serves 2

1 organic apple, cored, cut into large chunks
2 cups torn fresh kale or organic spinach
1 cup organic green grapes
juice of one large lemon
1 inch of fresh ginger (optional)
1 teaspoon of spirulina (optional)
1/2 cup green tea or water
1/2 cup crushed ice

Blend all ingredients together in a blender until smooth. Drink immediately.

Green Tomatoes in Feta Fondue
Serves 6

3 green tomatoes split in half lengthwise
1 cup dry white wine
1/2 cup of extra virgin olive oil
1/2 cup raw milk parmesan cheese (or freshly grated)
2 1/2 cups goats milk feta
1/2 cup vegetable broth or organic chicken stock
1/2 cup fresh tarragon

Pre-heat oven to 350°F. Place the green tomatoes in a casserole dish and season all sides with salt and pepper. Add white wine and olive oil. Turn tomatoes onto the cut side and roast in the oven for about 20-25 minutes until tender when pierced with a fork. Allow the tomatoes to cool for 10 minutes to give up more juices. Reserve these juices for the feta mixture. Crumble the cheeses into the work bowl of a food processor fitted with a metal blade. Add the juices from the roasted tomatoes and 1/2 cup vegetable broth or chicken stock. Blend until smooth and creamy, approximately 2 minutes. Place tomato halves in casserole dish and pour feta mixture over tomatoes. Bake the tomatoes in the feta mixture for about 10 minutes until fork tender. Sprinkle with tarragon, serve.

Note: Reserve leftover feta mixture to toss with pasta, for a pizza sauce, a dip or sauce for
chicken or fish.

Hempseed Pesto
I like to make pesto with hempseed! It’s a superfood, loaded with protein and omega 3, amongst many other super things. Also, it’s half the price of pine nuts. Sold!

One large bunch of fresh basil (about 3 cups stemmed and chopped)
1/4 cup-1/2 cup hempseed
1/4 cup extra virgin olive oil (or more depending on your consistency preference)
2 cloves fresh garlic
2 tablespoons hard Italian cheese such as parmesan or pecorino, freshly grated
Dash of freshly squeezed lemon juice
Heavy pinch of unrefined pink Himalayan sea salt and fresh cracked pepper to taste.

Stem your basil, and pulse in a food processor or blender until finely chopped. Add hempseed,
garlic, and lemon and mix in the food processor until it reaches a paste. Stream in olive oil, add cheese and salt and pepper to taste. Store in a glass jar, if possible, for up to 3 months in the refridgerator, and up to 9 months in the freezer.

Note: Not a fan of basil? Substitute fresh mint or arugula instead.

Homemade Power Bars
A great alternative to store bought granola bars because you get to decide what goes in them. Substitute any of these ingredients with your favorite things to customize the perfect protein, fiber packed, travel worthy, snack or breakfast on the go.

Makes 12-16 bars depending on how large they are cut

8 ounces old-fashioned organic rolled oats (approximately 2 cups)
1 1/2 ounces raw sunflower seeds (approximately 1/2 cup)
3 ounces sliced almonds or walnuts (approximately 1 cup)
1 1/2 ounces wheat germ (approximately 1/2 cup) or 1/2 cup of some other nut or seed like pumpkin seeds, amaranth, quinoa, whatever you have, whatever you fancy.
6 ounces raw honey (approximately 1/2 cup)
1 ounce unsalted organic butter, plus extra for the pan
1 tablespoon maple syrup, or any other concentrated, all natural syrup such as barley malt
syrup, raw agave nectar, etc.
2 teaspoons vanilla extract
1/2 teaspoon unrefined sea salt of choice
6 1/2 ounces chopped, dried fruit—any combination of apricots, cherries or blueberries, raisins,
dates, figs, cranberries, etc.
Kelp granules (optional)

Butter a 9x9 inch glass baking dish or line it with parchment paper and set aside. Preheat the
oven to 350°F.

Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the
oven and toast for 15 minutes, stirring occasionally.

In the meantime, combine the honey, syrup, butter, vanillaextract and salt in a medium saucepan and place over medium heat. Cook until everything has completely dissolved. Do not boil.

Once the oat mixture is toasted, remove it from the oven and reduce the heat to 300°F.
Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine.
Turn mixture out into the prepared baking dish. Sprinkle the top with kelp granules for and extra nutritional punch.

Butter the bottom underside of another 9x9 baking dish and use it to press down the mixture,
evenly distributing and compacting it in the dish so it doesn’t crumble when cut into squares.
Place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely.
Cut into squares and store in an airtight container for up to a week or more.

Lentil Dip

1 cup red lentils
2 cups organic broth of choice
1/4 cup extra virgin olive oil (or more, if prefered)
1 inch kombu, or teaspoon of sea veggie on hand (optional)
2 green onions, or 1/8 cup onion variety such as leeks, red, white, shallot, etc.
1 teaspoon turmeric, cumin, or any other fragrant spice of choice
1/4 teaspoon cayenne pepper
Lemon juice to taste
Unrefined sea salt and pepper to taste

In a medium saucepan, bring rinsed lentils, broth and kombu or sea veggies to a boil. Reduce
heat to medium-low, cover lentils and cook for 20 minutes. Strain lentils in a colander or mesh
sieve and allow to cool for a few moments in the sink. In the meantime, process onions in food
processor until fine. Add lentils, even if they look a little runny. Reattach lid to food processor
and continue processing while streaming in the oil and spices. Add lemon, salt and pepper to
taste.

Note: If using mashed lentils or beans as a side dish, add only one tablespoon of oil.


Meat Free Taco Salad
Serves 2

Two 10” sprouted grain tortillas
Two oven safe bowls

1 can of prepared pinto beans
1/2 avocado
1/2 head of romaine, shredded and chopped
1 cup of shredded organic chedder cheese
1 tomato, chopped
1/4 cup red onion, chopped
1/4 cup green onion, chopped

Dressing:
1/2 avocado
1 glove of garlic
2 tablespoons of plain yogurt
Juice of half a lime
Water

Preheat oven to 350⁰

Combine all the ingredients for the dressing in a food processor or blender and blend until smooth. Thin with water until you reach the desired consistency. Set aside at room temperature while you prepare the salad.

Line the oven safe bowls with the tortillas and set inside the oven for about 20 minutes or until crisp. Heat beans over medium heat in a small sauce pan until hot. When shells are crisp remove carefully from oven and lift out of bowls. Transfer to a plate and fill half the bean mixture into the bottom of the tortilla bowls. Layer with cheese, romaine, red onions, tomato
avocado; top with more cheese and green onion. Serve with avocado dressing, tortilla chips, salsa, and or sour cream.

Note: You can use crushed tortilla chips instead of 10” tortillas.


Miso Vinaigrette
Pour over your favorite greens, or use it as a marinade before grilling, roasting or baking proteins or vegetables.
Makes about 1/3 cup

3 tablespoons rice wine vinegar
1 green onion, thinly sliced
2 teaspoons miso paste
3 tablespoons unrefined sesame oil
Fresh ground black pepper to taste

Whisk together the rice wine vinegar and green onion in a medium bowl and let the mixture sit
10 minutes. Whisk in the miso, then drizzle in the oil, constantly whisking until the vinaigrette
emulsifies. Add black pepper to taste.

Oatmeal Pancakes

3/4 cup milled oatmeal (mill in a food processor until it looks like course flour)
1 cup organic whole milk ricotta
3 organic eggs
1 teaspoon vanilla extract
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice or cardamom
1/2 tablespoon maple syrup, or honey
Buttermilk or almond milk
Coconut oil or butter for griddle

Combine first 8 ingredients until consistent with that of a regular pancake batter. Add nut milk
to desired consistency and as needed when batter starts to thicken. Heat griddle to medium and oil griddle lightly with coconut oil.

Pour 1/4 cup of batter onto griddle and cook for approximately 2 minutes on each side, or until golden brown.


Peanut Butter Balls

3/4 cup organic oats
1 cup 70% dark chocolate chunks, divided
2 tablespoons chia seed or freshly ground flax seeds
2 tablespoons unsweetened shredded coconut
1/4 teaspoon salt
1tablespoon raw honey
3/4 cup natural style, organic crunchy peanut butter
Mill the oats
Add 1/2 tbsp coconut oil
1/2 tsp vanilla extract

Pulse oats in a food processor 3 times to coarsely chop. Combine and mix with the remaining ingredients in a large bowl. Fold in 1/3 chocolate chunks in last. Take some of the dough and press it together between your hands - if it sticks together well, it is ready to go, if it feels too dry then add a bit more peanut butter or honey. If it is too 'wet,' add some extra oats or chia seed. Use a teaspoon measure to scoop out dough and roll into balls. Let balls set up for about 30 minutes before eating. Chill for about 30 minutes first before dipping in chocolate.

Melt remaining 2/3 a cup of chocolate over a double boiler until smooth. Dip and roll balls in chocolate until well coated and place on parchment until cool and chocolate has hardened.

Tip: Press this dough into small molds and chill overnight before removing from molds and dipping in chocolate.


Seaweed Mineral Bath

2-3 ounces of dried Kelp or Kombu (sea kelp) crushed or chopped
2-3 ounces of dried Dulse (It comes in flake form)
1/4 cup of sea salt such and Pink Himalayan (optional)
1/2 cup Epsom salt

Kelp is very abundant in calcium, potassium, iodine, iron, and magnesium. Dulse has a similar nutrient profile but is also rich in vitamin A. Combine first 2 ingredients in a muslin pouch. A stocking will work for this too. Tie up the top so the flakes do not get out. This is important in order to prevent seaweed from clogging the drain. Bring 4-6 cups of water in a kettle or covered pot to a boil. Remove from heat and steep pouch in hot water kettle or covered pot for 30 minutes. After pouch has steeped for 30 minutes or so, start running the bath water and add salt to bath. Add hot water and pouch to bath. Soak in bath for at least 30 minutes but 45 minutes is best.

Tip: After the bath, take a capsule of cayenne and ginger to put these minerals quickly
through the system.


Shaved Brussel Sprout Slaw
Serves 6-10

2 oranges
1 lemon
1 large shallot, chopped
1 1/2 cups extra virgin olive oil
1 teaspoon fresh ground pepper
6 organic large eggs, hard boiled and diced
4 dozen (3-4 cups) Brussels sprouts
3/4 cup almonds, chopped
4 slices of nitrate free, organic bacon, cooked and chopped
1/2 cup freshly grated Pecorino-Romano cheese

Juice the citrus and add the citrus juice to the food processor (fitted with the S blade). With the food processor running, stream in olive oil. Add chopped shallot and salt and pepper to taste. Pulse a few more times in one second intervals (count 1,2,3) to incorporate the shallot into the vinaigrette. Set aside (at room temp) and let rest for at least 30 minutes. Can be made ahead and kept for up to 3 days in the fridge. Switch out the S blade for the shredder/grater attachment on the food processor, and shred fresh Brussels sprouts. Turn out into a large bowl and add bacon, diced eggs, cheese, and almonds. Pour ¾ cup of the vinaigrette to the salad and toss to coat. Add remaining vinaigrette to taste or as a garnish.

Spring Green Quinoa Salad
Serves 6

2 cups cooked quinoa (try equal parts black and white or red and white quinoa)
1 cup fresh strawberries, diced (optional)
1 cup asparagus—steamed, roasted or raw
1 cup arugula or fresh spinach, coarsely chopped
1/2 cup packed fresh mint (optional)
1/2 cup slivered almonds, toasted
3 green onions or fresh chives, thinly sliced
1 teaspoon honey
1 teaspoon whole grain or dijon mustard
2 tablespoons champagne vinegar or balsamic vinegar
1/3 cup extra virgin olive oil
2/3 cup fresh goat cheese, or feta cheese
Lemon

Toast rinsed quinoa in dry iron skillet over medium low heat for 5-10 minutes, stirring constantly
with a whisk. Add 2 cups vegetable or chicken broth and cook for 15-20 minutes. Set aside to cool, or turn off the heat, throw in chopped asparagus and cover to allow heat from quinoa to lightly steam (but not cook) asparagus while you prepare everything else.

Chop onions, slice strawberries, arugula, and mint. Combine to cooled quinoa and asparagus, add almonds.

In a small bowl, combine the honey, mustard, vinegar, salt and pepper to taste. Slowly whisk in the oil. Add the dressing to the salad and douse with the juice of half a lemon. Toss with a little salt and pepper to taste. Garnish with cheese.

Serve immediately or chill, covered tightly, for several hours or overnight. Top with the cheese
right before serving.

Super Green Avocado Sauce
This very versatile dip is great on everything with the added bonus of green nutrients. Great
condiment for fish tacos. Will keep for about a week in the fridge.
Makes about 1 ½ cups

1 avocado
3 cups spinach
1/2 cup cilantro or parsley or mix of both
1-2 tablespoons organic sour cream
1/2 cup vegetable broth
1 clove of garlic
Juice of 1 lime
Unrefined sea salt and pepper to taste

Puree spinach and cilantro/parsley and garlic in a food processor for about 1 minute or until
greens are stuck to the sides of the bowl. Scrape down sides and add avocado and the rest of the ingredients and blend until smooth. Stream in only as much broth as needed to reach a desired consistency. Add salt and pepper to taste.

Note: Reserve 1/2 cup of finished sauce and add 1/4 cup extra virgin olive oil and a dash of white wine vinager for a creamy and delicious salad dressing. You can also omit broth entirely for a tasty spread on sandwiches or dip.

Super Immunity Soup
Heal a cold in no time with this chicken soup amped up with antioxidants.
Serves 2

2 cups kale
1 cup organic chicken, turkey, or duck stock or vegetable broth (homemade is best)
1/8 of a cup of any variety of onion or one whole shallot
1 clove of garlic
2-3 tablespoons of organic, full fat, plain yogurt
1 tablespoon of white miso paste
1 tablespoon of extra virgin olive oil (optional)
Juice of 1 lemon

Blend all ingredients except the yogurt and miso together in a vitamix, food processor, or blender for about five minutes until smooth and bright green. Add miso and yogurt and just heat through on the stove top. Or you can allow your vitamix to heat the soup as it blends to retain live cultures in miso and yogurt. Serve immediately.

Note: Substitute a whole avocado instead of the yogurt for a creamier consistency.

Watch Me Make It!


Tomato Salad Smoothie
Great Bloody Mary stand in and way better for you than V8.
Serves 2-3

3 medium tomatoes or 2 large tomatoes, quartered and seeded
1 large organic carrot broken into pieces
I small stalk orcanic celery, broken into pieces
1/2 of a medium sized organic cucumber cut into large chunks
1-2 green onions (optional)
1 large handful fresh parsley (optional)
1/2-1 small, mild to medium hot pepper or 1/4 teaspoon powdered cayenne (optional)
Pinch of pink Himalayan sea salt or other unrefined mineral
1/2 cup ice (optional)

Blend together all ingredients in a blender until smooth. Drink immediately.

Vegetarian Spaghetti Sauce
Serves 6-8

2 large onions, finely chopped
1 1/2 teaspoons unrefined sea salt
1/2 teaspoon freshly ground black pepper
5 cloves garlic, 3 minced and 2 sliced
3 tablespoons extra virgin olive oil, divided
1 cup white wine, divided
1/2 cup canned goat milk (optional)
1 cup mushroom broth
1 ounce mushrooms, finely chopped
2 (28-ounce) cans diced tomatoes or 3 ½ cups fresh tomato puree
1 tablespoon dried oregano
2 teaspoons dried basil
2 teaspoons dried marjoram
2 tablespoons or as much as one 4 ounce can of tomato paste (depending on how thick you like it)
1 tablespoon sherry vinegar
1 teaspoon worcestershire sauce
1/3 cup finely grated parmesan

Add 1 tablespoon of the olive oil to your pan. Once it shimmers add chopped onion and cook for 20 minutes on medium low heat. To make a Spanish version of this sauce you may add red and/ or yellow peppers with the onions at 1:2 ratio peppers to onions. Add 3 cloves of garlic and
continue to cook for 3 minutes. Add 1/2 cup of the white wine and reduce in the pan over
medium heat. Add another 1/2 cup of the wine, milk, broth, and mushrooms to the Dutch oven
and stir to combine. Cover and cook over low heat, stirring occasionally, for 1-3 hours.

Once the sauce has been cooking for 1 hour, add the 2 cloves of sliced garlic and cook for 30 to 45 seconds or until fragrant. Add the tomatoes, oregano, basil, and marjoram and cook until most of the liquid has evaporated, approximately 30 minutes. Add splash of red wine if you have some on hand, and the tomato paste, vinegar, and worcestershire sauce and stir to combine. Turn the heat to low and simmer for 30 minutes.

For the pasta:
Fill a large pot with water and 2 tablespoons unrefined sea salt to a boil over high heat. Carefully add the pasta, stirring immediately to separate. Cover and return to a boil, being careful that the water does not boil over. Once boiling again, uncover and continue to cook until slightly less than al dente, 5 to 6 minutes. Drain in a colander.

Add the pasta to the sauce and cook, over low heat, for another 2 to 3 minutes or until the pasta is al dente. Add the Parmesan cheese and toss to combine. Transfer pasta and sauce to a serving bowl or individual bowls and serve.

Walnut Arugula Pesto
Makes 1 cup

1 cup prepared walnuts
3 cups fresh arugula
2 cloves garlic
1/4 cup extra virgin olive oil
1/4 cup freshly grated hard cheese (Manchego, Parmesan, Grana Padano)
Dash fresh lemon juice to taste
Unrefined sea salt and pepper to taste

Prepare walnuts by soaking them overnight with a pinch of sea salt in luke warm water. Drain
walnuts and dry on a tea towel before using. Walnuts can also be dehydrated to return them to a crunchy state. They can also be toasted to bring out more of a nutty flavor. Dehydrate them in a 200⁰F oven for 2-6 hours on a cookie sheet in a single layer. They can then be toasted in a 350⁰F degree oven for 8-10 minutes or until just fragrant. Check them often to prevent burning.

Combine all ingredients in a food processor and blend until smooth. Finish with lemon juice and salt and pepper to taste.

Yellow Split Pea Soup with Broccoli
Serves 6

2 tablespoons olive oil
2 cups yellow split peas
2 quarts broth (organic chicken or vegetable—homemade is the best)
1/2 onion, chopped
1 stalk celery, chopped
1 carrot, chopped
3 cloves of garlic
1 teaspoon of white wine vinegar
1 teaspoon of turmeric or your favorite spice or a blend of two (cayenne, allspice, turmeric,
oregano, rosemary, thyme, dill, basil, paprika, curry, etc)
1 bay leaf
1 teaspoon of lemon pepper
Unrefined sea salt and pepper to taste
1/2 teaspoon granulated sea veggies such as kelp and/or dulse flakes or 1 inch piece of kombu
(optional)
3-4 cups steamed broccoli (optional)

Prepare broccoli by chopping florets into small pieces and steam for 5 minutes or until tender. Set aside.

In a medium sauce pan, heat your oil over medium heat. Add onion, carrot, and celery and cook until soft, about 5 minutes. Add minced garlic, and chosen spices and continue cooking for 2 more minutes. Add split peas and 2 cups of broth and bring to a boil. When you have reached
a boil, turn heat down to medium and continue cooking for 40-50 minutes. Add bay leaf and
vinegar. Add broth as needed to keep peas covered.

Once peas are tender, remove the bay leaf and use a potato masher or an electronic stick blender, and puree the peas to desired consistency. You can also strain peas through a slotted spoon and transfer to a food processor and puree in batches. If the soup is too thick, add more broth at this time to thin it down. If it is not thick enough, turn the heat back up to a boil, uncovered and allow the water to evaporate.Add cooked broccoli to pureed soup and let simmer for 5 more minutes or until ready to serve.

Garnish with chives, green onion, sour cream, or any hard cheese.