Thursday, November 5, 2015

Thai Carrot Soup


  • 2 Tbsp olive oil, coconut oil, or ghee
  • 1 large onion, diced
  • about 1 inch slice of fresh ginger, peeled and grated (about 1 tsp)
  • 1 1/2 tsp curry
  • 1/2 tsp salt
  • 3 to 4 cups broth or water
  • 2 pounds carrots, peeled and chopped into coins
  • 1/4 cup coconut oil (or other milk)
  • 1 to 2  tbsp of fresh lemon juice (optional)
1. place a stock pot on medium heat.
2. Once the pot is warm, add the oil. 
3. Add the onions and cook for 5 to 10 minutes, or until they are becoming translucent. 
4. Add the spices and salt to the onions, stir to coat them evenly.
5. Add the stock or water, and the carrots.
6. Bring the soup to a boil and then simmer for 15 minutes or until carrots are tender throughout. 
7. Add the coconut milk and stir to blend well. 
8. Optionally, add the lemon juice and stir to blend well. 
9. Blend the soup with a blender stick, or do it in batches using a blender. 
10. Serve with goat cheese, lemon yogurt, pesto, roasted cauliflower, rice, or just have it plain. 

Makes about 4 servings
Nutrients per serving:
Calories: 201
Fat: 11g
Fat: 27g
Fiber: 7g
Protein: 3g
Sodium: 483 mg

recipe source: www.comfybelly.com


Thursday, September 24, 2015

Dr. Oz's No Bake Energy Bars


  • 1 cup quick-cook oats, uncooked
  • 1/3 cup dried tart cherries (or other dried fruit)
  • 1/2 cup all natural nut butter (peanut, almond, sunflower, cashew)
  • 3 Tbsp honey
  • 1 tsp vanilla
1. Mix all ingredients together in a bowl.
2. Spread the mixture in a pan and refrigerate for 2 hours.
3. Slice and enjoy! Return uneaten bars to fridge for storage.

Makes about 6-8 servings

Nutrients Per Serving (based on 8 servings)
Calories:  177
Protein: 6 g
Fat: 9 g
Carbohydrate: 22 g
Fiber: 2 g
Sodium: 76 mg
Potassium: 192 mg

Thursday, August 20, 2015

Vegan Butter Chicken (with tofu)


  • 1/2 cup raw cashews + 1/2 cup unsweetened almond milk
  • 2 Tbsp coconut oil
  • 1 Tbsp fresh ginger, minced
  • 3 cloves garlic, minced
  • 1 white onion, finely diced
  • 2 tsp chili powder
  • 1 tsp turmeric
  • 1 tsp ground coriander 
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1 Tbsp pure maple syrup
  • 1- 28 oz can no salt added diced tomatoes with juice
  • 1 package organic extra firm tofu, pressed and cubed
  • 1/2 tsp salt
  • 1/2 tsp pepper

1. Press tofu for at least 20 min (fold a dish cloth around the block of tofu and set a few heavy books or plates on top of it to press out all the water)
2. Place the cashews and almond milk in a high speed blender and mix until completely smooth, set aside. 
3. In a large pan, heat coconut oil over medium heat.
4. Add the ginger, garlic, and onion and cook for 5 min while stirring. 
5. Add all the spices and cook for a few more minutes. 
6. Add the diced tomatoes, maple syrup, cubed tofu, and cashew mixture. Mix well and simmer for 10 minutes.
7. Serve with rice and fresh cilantro

Makes about 4 servings

Nutrients Per Serving:
Calories: 264
Protein: 6.8 g
Fat: 16.5 g
Carbohydrate: 25 g
Fiber: 4  g
Sodium: 358 mg
Potassium: 686 mg

recipe source: www.runningonrealfood.com

Ideas for Spicing Up Your Food

Mint Sauce

Mix 4 Tbsp of fresh mint with 1 Tbsp super fine sugar, 1 Tbsp boiling water and 2 tsp wine vinegar. Drizzle over vegetables or rice.

Easy Curry Sauce

1 Tbsp curry powder
1 Tbsp flour
1 Tbsp butter
1/4 tsp salt
1 Cup soy or rice milk

Mix together butter and flour until mixed. Stir in curry powder. Melt this slowly in milk, stirring until dissolved to avoid lumps (if lumps happen, process in a blender until smooth). Use this very basic and easy sauce on cooked poultry, shrimp, tofu, cooked veggies, pasta, rice, or leftovers.

Basic Salad Dressing

Blend together in blender: 1 cup chopped basil, 1/3 cup olive oil, juice of 1 lemon, 1 garlic clove grated, 2 Tbsp apple cider vinegar, 2-3 Tbsp of honey or agave nectar and 1 1/2 tsp salt.

Paleo Bread


  • 2 large plantains, peeled and broken into chunks
  • 2 eggs
  • 1 Tbsp olive oil, or more to taste
  • sea salt to taste

1. Preheat oven to 350 degrees F. Line a baking sheet with a silicone baking mat or parchment paper. 

2. Blend plantain, eggs, olive oil, and salt in a food processor until smooth, scraping down sides occasionally. Spread plantain mixture into a rectangle about 1/2 inch thick onto the prepared baking sheet; sprinkle salt over the top. 

3. Bake in the preheated oven until bread is lightly browned and holds together, about 15 minutes. Cool on pan for about 5 minutes before slicing with a pizza cutter. 

Makes about 6 servings

Nutrients Per Serving:
Calories: 114
Protein: 2.6 g
Fat: 4 g
Carbohydrate: 19.1 g
Fiber: 1.4 g
Sodium: 62 mg
Potassium: 317 mg

Thursday, May 7, 2015

Bell Pepper and Chickpea Salad

  • 1 tbsp lemon
  • 3 tbsp extra-virgin olive oil
  • 3 tbsp tahini
  • 2 tbsp white wine vinegar
  • 3 cloves garlic, minced
  • 1 tsp smoked paprika
  • ½ tsp salt
  • ½ tsp pepper
  • 1 yellow pepper, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 2 can chickpeas, drained and well-rinsed
  • 1 cucumber, peeled and diced
  • 2 cups lightly packed parsley, finely chopped
  • ½ cup raisins

1. Place all ingredients in a large bowl and mix well.
2. Store leftovers in fridge for up to 3 days

makes about 4 servings

Nutrients per serving (approx.):
Calories: 379
Protein: 12 g
Fat: 20 g
Carbohydrate: 44 g
Fiber: 8 g
Sodium: 584 mg
Potassium: 707 mg

Thursday, April 23, 2015

Cranberry Pecan Energy Balls


  • 2 cups pecans
  • 1 cup dried dates, pitted, roughly chopped
  • 3/4 up dried cranberries
  • 1/4 tsp each cinnamon, nutmeg, and ginger
  • 3/4 cup shredded coconut, unsweetened
1. Place pecans, dates, cranberries, and spices in a food processor bowl fitted with an "s" blade.
2. Process for at least 1 minute, pausing and pulsing as needed to break down mixture.
3. Once mixture has become thick and sticky, begin rolling into small, 1- inch balls
4. Roll balls in shredded coconut and store at room temperature for 3 days or in the refrigerator for up to a week. 

Makes about 18 balls

Nutrients per ball:
Calories: 161
Protein: 2 g
Fat: 9 g
Carbohydrate: 13 g
fiber: 3 g
sodium: 1 mg