New Seasons Coastal Kale Salad

New Seasons Market in Portland has this amazing, simple kale salad in their prepared foods section that is a flavor explosion in every bite. Since I am not a huge fan of canola oil and try not to consume it often, I figured that I should recreate this salad at home. I enjoy it all throughout the year but it is especially nice in the summer months. It tastes amazing right away, but can also spend a day or two in the refrigerator if you want to prep it ahead of time. I love it as a side or a main with a protein added.

Serves 2-4

Ingredients:

• 1 bunch of curly kale, washed and chopped finely

• 1/2 large red or sweet yellow onion, sliced thinly

• Juice of 1 lemon

• 3 tablespoons of Coconut Aminos or Bragg’s Liquid Aminos (if soy is tolerated or preferred)

• 1/3 cup extra virgin olive oil

• 1 teaspoon garlic powder

• 3 tablespoons sesame seeds

• 3 tablespoons sunflower seeds

• 3 tablespoons pumpkin seeds

• Freshly grated parmesan to taste

• Salt and pepper to taste

Directions:

1. Whisk the garlic powder, lemon juice, coconut aminos, or Bragg’s aminos + extra virgin olive oil together

2. Place the kale, onion, and seeds into a large salad bowl. Add the whisked dressing to the salad and gently mix. You will want the kale to be pretty coated so the seeds will stay dispersed throughout the greens

3. Grate the fresh parmesan, salt, and pepper to taste and gently mix again.

4. Enjoy!

Fruity Gelatin Gummies

These are a family favorite and a kid-approved healthy snack in my house. When I am not making Elderberry Gummies, this recipe is my go-to for a gut-supportive, nutrient-dense snack. I also love that it takes maybe 5-10 minutes to prep. I love incorporating gelatin into my family’s diet this way. Gelatin is a protein product derived from collagen and besides being super nourishing for the digestive tract, there is evidence that it plays role in joint health and brain function, and may improve the appearance of skin and hair. It is flavorless and colorless and when it dissolves in warm water and takes on a jelly-like texture as it cools.

Makes about 18 gummies

Ingredients:

• 8 Ounces organic unsweetened 100% fruit juice (I like the Santa Cruz, Lakewood, and RW Knudson brands)*

• Options: I like to mix it up and even mix juices within the gummy, 4 ounces each, my favorites include pineapple, pomegranate, tart cherry, blueberry, and orange

• 1/4 cup grass-fed gelatin (I like Great Lakes, Further Foods, and Perfect Supplements)

• 1 tbsp raw honey (optional)

Directions:

1. Combine syrup, juice, and gelatin in a medium saucepan.

2. Heat to medium and stir well until gelatin is completely combined.

3. Add echinacea drops and honey if included and stir again.

4. Remove from heat and pour the mixture into silicone molds or a square baking dish.

5. Refrigerate for 30 minutes or until set.

6. Pop them out of the molds or cut them into square inch pieces.

7. Store in refrigerator for up to 10 days.

Enjoy!!!!

*Juices to try for different flavors and their benefits:

• Orange juice - high in vitamin c, supportive of adrenals (stress) and immunity

• Pineapple or papaya - contains enzymes that are digestion and inflammation supportive

• Tart cherry - supportive of melatonin production/sleep and inflammation

• Pomegranate - high antioxidant content support brain health, inflammation, and sleep
  
  
  

Versatile Cabbage Slaw

I LOVE making a cabbage-based slaw as a side all year round because you can always find in-season ingredients and it can basically go along with any recipe. Cabbage is loaded with nutrients including vitamin C and folate, fiber and is supportive of liver and gut health. I make a big batch of this at least once a week to eat as a side or garnish. Here is my go-to recipe. I swap out ingredients depending on what I have on hand. ⁠

Prep time: 20ish minutes

Yield: 8-10 servings

Ingredients:

• Red, green, napa or savoy cabbage, chopped - 6-8 cups⁠

• Bunch of cilantro, chopped fine - more if you like cilantro⁠!

• 1/2 - 1 red onion, sliced thinly (depends on how much onion you like!)

• Bunch of red radishes or large daikon, thinly sliced into half-moons⁠

• Sesame seeds or pumpkin seeds- as many as you'd like for color, interest, and flavor⁠

• Apple cider vinegar, a splash

• Juice of 2 limes or lemons⁠

• Extra-virgin olive oil or Avocado oil, a few glugs, or about 1/4 cup⁠

• Sea salt and pepper to taste⁠

Directions:

Combine all veggies in a large bowl, add spices and liquids, combine, taste, and refine as needed.⁠⁠

Other potential additions or swaps:

• Sliced or shredded carrots

• Chopped celery

• Thinly sliced cucumbers

• Chopped nuts

• Seeds⁠

• Chopped dried fruits⁠

• Chopped apple

• Chopped pear

• Chopped or grated garlic⁠

• Thinly sliced green onion⁠

• Different spices⁠

• Different kinds of vinegar

Any other ideas? Let me know!

Chocolate Truffles

These are SO easy to make and very rich and yummy. They are refined sugar free, only sweetened with dates.

Makes 12-16
Ingredients:

• 1/2 Cup organic cacao

• 3 Tablespoons coconut oil

• 2 Tablespoons nut butter of choice (no sugar added)

• 1 Teaspoon vanilla extract

• 2-3 Medjool dates (2 large or 3 small-medium), roughly chopped

• 2 Pinches of Maldon or pink/sea salt

• 6 Tablespoons chia seeds (optional)

Directions:

1. Place cacao, coconut oil, nut butter, vanilla extract, dates, and salt into base of a food processor.

2. Process until smooth

3. Pour chia seeds onto a plate or a shallow dish if using

4. With hands form mixture into 12-16 balls (1/2-3/4 inches in diameter) and roll some or all into the chia seeds until covered (this part is optional). I use a teaspoon to scoop out a portion of the mixture to form into the ball.

5. Chill in the refrigerator until ready to eat/serve

Fudgy Gluten-Free Brownies

Makes 9 squares

Ingredients:

• 3/4 Cup chickpea flour (Bob’s Redmill is great)

• 4 Tablespoons organic cacao powder

• 2/3 Cup salted butter

• 1/2 Cup semi-sweet or dark chocolate chips

• 3 Large eggs

• 1/2 Teaspoon salt (I love Redmond Real Salt!)

• 2/3 Cup coconut sugar

• 1 Teaspoon vanilla extract

Directions:

1. Pre-heat oven to 350 degrees.

2. Grease an 8x8 square dish.

3. In a small saucepan add chocolate chips and butter and heat on low until butter and chocolate starts to melt. Stir to incorporate and set aside.

4. In a large bowl, beat eggs and coconut sugar well for about 2 minutes

5. Add the chocolate/butter mixture and vanilla and mix to incorporate

6. Add salt, cacao powder, and chickpea flour and incorporate gently into wet mixture until just mixed

7. Pour batter into baking dish and bake for 30-33 minutes. Let cool before slicing and eating!

Simple Homemade Tomato Soup

Serves 10-12 people

Prep/cook time: 10 minutes / 30 minutes

Ingredients:

• 3 Tbsp extra-virgin olive oil

• 2 Tbsp grass-fed butter

• 2 Cups organic yellow onion, diced

• 5 Organic garlic cloves, minced

• 3 Tbsp organic tomato paste

• 3 Cans organic whole tomatoes with juice (I like San Mariano)

• 1 Tbsp dried organic oregano

• Fresh basil leaves, chopped

• Salt and pepper to taste

Directions:

Heat olive oil and butter in a large saucepan or Dutch oven over medium heat. Add onions, salt onions, cover and cook for 10 minutes. Add garlic, oregano, and tomato paste, saute for 2 additional minutes. Add canned tomatoes and the juice, breaking up the tomatoes with a wooden spoon. Bring to a low boil then reduce to a simmer for 20 minutes. Using an immersion blender, blend the soup soup directly in the pot (or blend in batches using a standard blender). Season with salt and pepper and serve with a garnish of chopped basil. It goes wonderfully with some crusty bread, croutons or grilled cheese sandwiches. It also freezes very nicely.

Go-To Granola

Ingredients:

• 2 cups raw, organic old fashioned rolled oats
• 1 cup raw nuts, whole or chopped based on preference
• 1/2 cup raw pumpkin seeds
• ¾ cup shredded coconut
• ½ cup unsweetened dried fruit, chopped (optional)
• 2-3 tablespoons maple syrup 2 tablespoons virgin coconut oil or ghee (or a combo of both)
• 1 teaspoon vanilla extract or almond extract
• 1 large pinch coarse sea salt

Directions:

1. Preheat oven to 325 degrees
2. Combine all ingredients in a mixing bowl. Use your clean hands to mix well and toss to coat; don’t be afraid to get your hands dirty
3. Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake for 20-30 minutes, stirring every 10 until toasted. Watch the granola carefully towards the end as it can burn quite easily.
4. Cool before serving or storing.
5. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.

Enjoy!

Extra Mile Smoothie

This smoothie is inspired by the Extra Mile Smoothie at Kure in Portland, OR.  It is my favorite in town and I had to learn to make it myself, adapting it for the Healthy Balance smoothie formula. It's loaded with healthy fats, fiber and creamy goodness.  If you like coconut, you will be a fan of this one....

Ingredients:

• 8 ounces coconut water 

• 1 tbsp coconut manna (coconut butter) or coconut meat

• 1 tbsp plain coconut yogurt (I love the Coyo brand)

• 1 serving protein powder (I prefer collagen peptides)

• 1 tbsp almond butter

• 1 tbsp hemp seeds

• 1 cup of kale, baby kale or baby spinach

Directions:

Blend all ingredients with one cup of ice. Garnish with coconut flakes, cinnamon or cacao nibs if you are feeling fancy!

Round up: EASY Fermented Foods

Humans have prepared fermented foods and vegetables for many years, long before modern preservation methods like refrigeration came about. We know that fermented foods were a part of most, if not all native diets. While many cultures today still incorporate these foods into their diets regularly, in some parts of the world preparing ferments has become a lost practice.

Fermenting may seem daunting but it is actually really easy. If you are buying fermented foods regularly, you can save quite a bit of money by making them yourself. If you have yet to introduce fermented foods into your diet, what are you waiting for? Most of them taste really great (albeit a bit tangy!). There are some amazing health benefits to eating a diet rich in fermented foods:

• Aids in digestion

• Are loaded with beneficial enzymes, B-vitamins, omega-3 fatty acids, and probiotics

• Supports your immune system

• May help to curb sugar cravings

• Promotes growth of healthy bacteria in the gut

• Increases flavor of foods

Here are my best tips for success. Most of the recipes below go into some good detail to set you up properly as well:

Materials: glass and ceramic jars work the best. I like the classic glass Ball jars and use them for most everything I ferment. I have different sizes glasses depending on what I am fermenting. You may also want to invest in some supplies, Here are my favorite lids and weights.

Preparation: for vegetable ferments, clean your produce well of dirt and grime to ensure a successful fermentation process. Also, buy organic when possible to ensure that the produce has not come into contact with pesticides.  

When to stop: leave your ferment alone for the time suggested. Trust the process and only check on the ferment if absolutely necessary – like if you see mold. This is a risk for ferments, but it is easy to spot and deal with, usually. Black and bright pink are typically mold, while white is generally ok except when it is “fuzzy”.  Often times you can scrape off the mold and move on. If the mold is throughout the ferment its best to throw out and start over.

Here are my go-to, easy recipes:

Coconut Yogurt

https://minimalistbaker.com/easy-2-ingredient-coconut-yogurt/

Kimchi

https://www.thekitchn.com/how-to-make-easy-kimchi-at-home-189390

Saurkraut

https://www.ahealthybalance.net/recipes/2017/8/9/easy-saurkraut

Fermented Whole Radishes

https://www.mountainfeed.com/blogs/learn/fermented-whole-radishes

Quick Pickled Red Onion (not truly a ferment, but I love this recipe)

http://www.rickbayless.com/recipe/pickled-red-onions/

Fermented Salsa

https://wellnessmama.com/2643/fermented-salsa/

Fermented Beets with Cumin and Basil

https://thestingyvegan.com/spiralized-fermented-beets/

Fermented Pickles

https://www.farmhouseonboone.com/farmhouse-on-boone/the-easiest-way-to-make-homemade-pickles-from-all-those-extra-garden-cucumbers/

Salted Tahini Freezer Fudge

• Ingredients

• 1 Cup tahini

• 4 Tablespoons cacao powder

• 2 Scoops collagen peptides (optional)

• 4 Tablespoons coconut oil, melted

• 2-3 Tablespoons pure maple syrup

• 1 Teaspoon vanilla extract

• Coarse sea salt (or Redmond Real Salt) to taste

Directions

1. Add all of the ingredients, except for the salt, into a bowl and mix well. I like to use a bowl with a spout or a large measuring cup so I can easily pour it into the molds.

2. Pour the batter into small silicon molds or a parchment-lined 8x5 bread loaf pan, sprinkle with salt.

3. Place pan or mold in the freezer for an hour or until solid.

4. Remove the fudge and break fudge out of molds or cut into squares if needed.

5. Store in freezer until ready to serve. Enjoy!

Round up: BEST Healthy Instant Pot Recipes

When I first heard about the Instant Pot, I wondered if I really needed yet another kitchen gadget that I would have to find some room for in my cupboard to store and would be forgotten after using it just a couple of times.  When Amazon had a crazy sale for Black Friday a few years back, I decided to go for it. What I didn’t realize is how much it would change the way that I prepare many of my staples, and how much easier and more efficient it would be for me to get healthy food prepped and on the table for my family to enjoy.

Now, it isn’t the perfect product.  It is big and clunky and you do need some space to store it.  It can be dangerous if you don’t follow the directions properly and if you are the kind of person that likes to constantly “check” on what you are making, it may not be the gadget for you.  That being said, it can save you a lot of time and energy in the kitchen.

Below I have curated some of my favorite recipes and some of the favorites of members of my online community. I’ll continue to add to this list so check back often!

Staples

Hard boiled eggs

Bone broth

Spaghetti squash I like to cook mine for 10 minutes instead of 7

Beets

Beans You can sub black beans for the pinto and change up the fresh spices.  I like to add bay leaves to mine. I also will often replace the water with broth if I have that on hand

Hummus

Yogurt

Coconut Yogurt

Whole chicken

Mains

Barbacoa

Beef Bourguignon

Butter Chicken

Carnitas

Kalua Pork

Korean Short Ribs

Lemon Garlic Chicken

Orange-Sesame Chicken

Quinoa Burrito Bowls

Salsa Chicken

Soups + Stews

Beef Pho

Chicken Pho

Vegetarian Pho

Beef Stew I never liked beef stew until I made this recipe!

Chicken Enchilada

Chicken Noodle

Spinach + Lentil

Tomato 

Tom Kha Gai

Turkey Chili

Loaded Mexican Chicken

Sides

Crispy Potatoes

Apple Pie Apple Sauce

Superfood Trail Mix

Serves 4-8

Prep time: 5 minutes

Ingredients:

• 1/2 cup raw pecans, pistachios, walnuts, almonds, hazelnuts or a blend
• 1/2 cup raw pumpkin seeds/pepitas
• 1/2 cup dried coconut, large flakes
• 1/2 cup dried mulberries (I use Nativa Organics brand), goji berries or cherries work too
• 1/3 cup dark chocolate chips, more if you like chocolate!

Directions:

1. Mix together and store in a cool dark place.  Enjoy by the handful, or two or three!

Peppermint Chocolate Chip Cookies

Makes 12 cookies

Prep time: 15 minutes

Ingredients:

• ¼ cup grass-fed butter

• ¼ cup coconut sugar

• 2 tablespoons maple syrup

• 1 large egg

• 2 teaspoons vanilla

• 1½ cups blanched almond flour

• 2 tablespoons coconut flour

• 1 teaspoon baking soda

• ½ teaspoon sea salt

• ¼ cup cacao nibs

• ¼ cup chocolate chips + 1 heaping tablespoon

• 5 – 6 drops food grade peppermint essential oil

Directions:

1. Preheat oven to 350 degrees F.

2. In a food processor, mix the butter, coconut sugar, maple syrup, egg, and vanilla until smooth (30 seconds or so)

3. Add the almond flour, coconut flour, baking soda, peppermint essential oil and sea salt and mix again until combined. Feel free to scrape down the sides of the bowl if needed to mix everything together.

4. Move batter to a medium sized bowl and add the chocolate chips and cacao nibs, stirring until combined

5. Using a tablespoon, scoop out dough and form 1 ½ inch (approximately) diameter balls on a cookie sheet lined with parchment paper. Flatten them slightly with your fingertips or the back of a spoon.

6. Bake for 10-12 minutes, until slightly golden around the edges.