Category: Recipes

  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
    Print Recipe Pin Recipe
    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Spanish Style Fish Stew

    Spanish Style Fish Stew

    Spanish Style Fish Stew

    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 plant-based chorizo sausages sliced
    • 3 tablespoons olive oil
    • 1 small onion minced
    • 2 garlic cloves minced
    • 3 cups vegetable broth or water
    • 1 14-ounce can crushed tomatoes
    • 2 large yellow potatoes peeled and chopped
    • 1 ½ teaspoon sea salt
    • 1 teaspoon smoked paprika
    • ½ teaspoon whole cumin seeds
    • 1 large red bell pepper chopped
    • 1 pound cod cut into 2" pieces
    • 1 small lemon
    • 2 tablespoons fresh minced dill
    • Crusty bread optional

    Method
     

    1. In a Dutch oven, add oil and heat over medium flame. Add chorizo sausage and cook until browned, about 3 minutes. Remove and set aside.
    2. Add onion to pot and sauté until translucent. Stir in garlic and cook for a few seconds then add broth, tomatoes, potatoes, salt, smoked paprika, and cumin seeds. Bring to a gentle simmer and cook for 10 minutes then add in peppers. Cook until potatoes are barely tender.
    3. Add in chorizo and cod. Simmer on low until cod flakes easily with a fork, approximately 3-5 minutes.
    4. Stir in lemon juice and dill. Serve with crusty bread. Enjoy!
  • Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

    Print Recipe Pin Recipe
    Total Time 1 hour
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 14 ounces silken tofu
    • 2 ¾ cup all-purpose flour
    • 1 ½ teaspoon sea salt
    • ⅓-½ cup olive oil
    • 2 cups wild assorted mushrooms trimmed
    • 1 teaspoon crushed red chilis
    • 4 large garlic cloves thinly sliced
    • 1 bunch asparagus trimmed and cut into 1" pieces
    • ½ cup frozen or fresh sweet peas
    • ½ cup shaved aged sheep's cheese optional

    Method
     

    1. Drain liquid from the tofu. In a food processor or blender, process the silken tofu until smooth.
    2. Make the pasta dough: Combine flour, blended tofu, and salt in a medium size bowl. Stir until the mixture forms a dough. Transfer dough to a lightly floured surface and knead for 8-10 minutes, using small amounts of flour to prevent sticking. Cover with a damp towel and rest for 15-20 minutes.
    3. Fill a large pot of water with salt and set over medium-high heat to bring to a boil. 
    4. Meanwhile, heat olive oil over medium-high heat in a large skillet. Add mushrooms and crushed red chiles. Sauté for 3 minutes or until starting to brown. Add garlic and cook until lightly browned. Turn turn off heat. 
    5. Using scissors, cut small pieces of dough, approximately 1-inch by ¼” in size and drop into boiling water. Cook for 3 minutes or until pasta floats then add in peas and asparagus. Cook for an additional minute.
    6. Immediately strain and add pasta to the skillet. Toss pasta to coat and season with salt and pepper to taste. Serve with an aged sheep cheese grated on top. Enjoy!
  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
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    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Cabbage and Apple Sauté

    Cabbage and Apple Sauté

    Cabbage and Apple Sauté

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    Total Time 15 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 ½ pounds green cabbage 1" chop
    • 2 teaspoons curry powder
    • 1 teaspoon sea salt
    • 1 large Gala apple sliced
    • 3 tablespoons apple cider vinegar
    • 2 tablespoon agave

    Method
     

    1. Heat oil in a large skillet over medium heat. Add cabbage and sauté for 5-8 minutes.
    2. Add curry powder and salt and continue to cook for another minute.
    3. Add sliced apple, vinegar, and agave and cook to desired tenderness.
  • Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons tamari
    • 1 tablespoon sugar
    • 1 tablespoon sesame oil
    • ½ teaspoon ground black or white pepper
    • ⅓ cup avocado oil divided
    • 1 pound shrimp peeled and deveined
    • 4 ounces white mushrooms sliced
    • 1 cup drained kimchi (reserve liquid)
    • 4 cups cooked basmati rice cold
    • 3 large eggs beaten
    • ¾ cup frozen peas thawed
    • Cilantro or green onion for garnish

    Method
     

    1. In a small bowl, whisk tamari, sugar, sesame oil, and pepper to combine.
    2. Heat a wok or large skillet over high heat with a little oil.
    3. Separately sauté the shrimp until opaque and pink, the mushrooms until browned, and the kimchi until dry. Add oil as needed between batches.
    4. Coat rice with 2 tablespoons of oil then add to the wok. Cook until the rice starts to crackle and brown, about 3-5 minutes.
    5. Make a well in the rice and add the beaten egg and cook through. Stir in tamari, sugar, sesame oil, and black pepper.
    6. Fold in cooked ingredients with peas and heat through. Season to taste with reserved kimchi liquid, and additional tamari. Garnish with chopped cilantro or sliced green onion and serve promptly.
  • Spring Dumpling Soup

    Spring Dumpling Soup

    Spring Dumpling Soup

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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 quarts vegetable or chicken broth
    • 1 small onion quartered
    • 2 inch piece of ginger sliced
    • 2 garlic cloves halved
    • 1 small cinnamon stick
    • ½ tablespoon coriander seeds
    • 2 whole star anise
    • 1 cardamom pod
    • 3 whole cloves
    • 2 tablespoons fish sauce
    • 16-20 dumplings
    • 1 pound zucchini spirals (aka zoodles) about 4 cups
    • Cilantro leaves for garnish

    Method
     

    1. In a large pot, combine broth, aromatics, and spices (all recipe ingredients up to and including fish sauce). Bring to a gentle simmer for 25 minutes to infuse. Strain broth and return to the pot.
    2. Add dumplings to the pot and cook based on the package instructions.
    3. To serve, place zucchini spirals into serving bowls and ladle hot broth over. Place dumplings on top of broth and garnish with cilantro.

    Notes

    3 hours (if making broth from scratch) OR 40 minutes (if using store bought)
  • Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

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    Total Time 1 hour 30 minutes
    Ingredients Method Notes

    Ingredients
      

    • 3 cups all-purpose flour or cake flour
    • 4 teaspoons baking powder
    • ½ teaspoon sea salt
    • 12 tablespoons (1 ½ sticks) unsalted butter softened
    • 1 ½ cups cane sugar
    • 3 egg whites
    • 1 cup buttermilk
    • Zest and juice of 2 medium lemons
    • 1 pound unsalted butter softened
    • 2 cups confectioner's sugar sifted
    • ¾ cup strawberry jam divided
    • 10 ripe strawberries halved

    Method
     

    1. Preheat oven to 350°F. In a medium bowl, whisk together flour, baking powder, and salt.
    2. In a large mixing bowl or the bowl of a stand mixer, cream butter and cane sugar together until pale in color. Whisk in egg whites until batter is smooth.
    3. Fold in half the dry ingredients, then half the buttermilk and repeat. Fold in lemon zest and juice.
    4. Line two cupcake pans with cupcake liners and fill ⅔ full of batter. Bake for 20 minutes (rotating pans halfway through baking) or until a toothpick inserted in the centers come out clean. Set aside to cool completely.
    5. Cream butter and add sifted confectioner's sugar. Beat frosting until smooth then mix in ½ cup of strawberry jam. Place in a piping bag fitted with a star piping tip.
    6. To decorate cupcakes, pipe frosting in a circular pattern over the top of the cupcake leaving a well in the center. Place a teaspoon of strawberry jam in the center of the frosting. Top cupcakes with a strawberry half.

    Notes

    Makes 18-20 cupcakes
     
    Cupcakes can be stored in an airtight container in the refrigerator. Before serving, allow cupcakes to sit at room temperature for 15 minutes.
  • A day of nourishment

    A day of nourishment

    A day of nourishment

    Your breakfast, lunch, and dinner, solved

    Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.

    These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon hot smoked paprika
    • Scant olive oil for greasing muffin tin
    • 4 eggs
    • ¼ cup Greek yogurt
    • ¼ cup grated sweet potato
    • ¼ cup baby spinach finely chopped
    • 1 spring onion sliced

    Method
     

    1. Preheat oven to 350°F.
    2. In small bowl, combine salt, pepper, and paprika and set aside.
    3. Grease 6 cups of muffin tin.
    4. In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
    5. Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
    6. Bake for 18 to 20 minutes.

    Notes

    Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium

    Lunch: Kale, Spelt, Apple, and Beet Salad

    Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 3 cups washed and finely sliced kale
    • Pinch of salt
    • 1 tablespoon olive oil
    • 1 cup cooked spelt
    • 1 teaspoon lemon zest
    • ¼ teaspoon dry mustard powder
    • ½ teaspoon honey
    • 1 tablespoon lemon juice
    • 1 Pink Lady apple
    • 3 medium-sized beets trimmed, roasted, and cooled
    • ¼ cup sliced almonds

    Method
     

    1. In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
    2. In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
    3. Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
    4. Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

    Notes

    Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium

    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 1 tablespoon olive oil
    • 2 chicken breasts skinless, boneless, about 13 oz in total
    • Pinch of salt
    • ¼ teaspoon pepper
    • 3 fresh thyme sprigs
    • ½ cup finely diced onion
    • 2 tablespoons lemon juice
    • ½ cup low-sodium chicken broth
    • 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
    • 4 cups fresh baby spinach
    • 1 tablespoon plain Greek yogurt
    • 2 teaspoons lemon zest
    • 2 tablespoons fresh thyme leaves removed from stem

    Method
     

    1. In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
    2. Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
    3. To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

    Notes

    Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Chicken Wing Sauces

    Chicken Wing Sauces

    Gochujang Chicken Wing Dipping Sauce

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    Total Time 10 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup ketchup
    • ¼ cup gochujang paste
    • 1 tablespoon rice vinegar
    • 1 tablespoon Dijon mustard
    • ⅓ cup light brown sugar
    • 1 teaspoon toasted sesame oil
    • 2 teaspoons mild chili powder
    • 1 teaspoon garlic powder
    • ¼ teaspoon sea salt
    • ¼ teaspoon ground black pepper

    Method
     

    1. Combine all ingredients in a small saucepan and bring to a gentle simmer over low heat.
    2. Cook for 5 minutes, stirring frequently. Remove from heat and allow to cool.

    Notes

    Makes 1 1/2 cups

    Red Curry Chicken Wing Dipping Sauce

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    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup plain yogurt or mayonnaise
    • 1 tablespoon red curry paste
    • 1 tablespoon toasted sesame oil
    • 1 tablespoon rice vinegar
    • 1 tablespoon cane sugar

    Method
     

    1. Whisk together all ingredients in a small bowl. Season with salt to taste.

    Notes

    Makes 1 1/4 cups

    Truffle Buffalo Chicken Wing Dipping Sauce

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    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • ½ cup mayonnaise
    • ½ cup sour cream
    • ⅓ cup TRUFF Signature Black Truffle Hot Sauce
    • ¼ cup buttermilk
    • ⅓ cup blue cheese crumbles
    • 1/2 teaspoon garlic powder

    Method
     

    1. Whisk all ingredients together and adjust seasoning to taste.

    Notes

    Makes 1 1/2 cups