Healthy Recipes

Beet Salad

4-6 beets
beet greens
Feta cheese (optional)
Pumpkin seeds

Dressing

3 Tablespoons Olive oil
3 Tablespoons balsamic vinegar
1 teaspoon mustard
1 Tablespoon basil

Boil beets, add beet greens in last 30 seconds of cooking and rinse in cool water. Cut beets and greens into bite size. Add feta and dressing and top with pumpkin seeds.
1 cup is approximately 4 grams of fiber. Beets are great liver-supporting food.

3 Bean Salad

1 cup garbanzo beans
1 cup black beans
1 cup raw green beans
Feta Cheese (optional)
¼ cup raw almonds

Dressing

¼ cup Olive oil
2 Tablespoons soy sauce
1 Tablespoon Maple syrup
2 teaspoons grated ginger

See bean cooking chart for dry beans (healthiest) or use canned beans, mix together.
1 cup is approximately 6.5 grams of fiber.

Greens

Purple Onion
Greens (mustard, kale, chard, collards)
Raw pecans
½ cup Chicken or Vegetable Broth
1 Tablespoon Balsamic or apple cider vinegar

Sauté onions in a little oil until soft, add greens and broth stir until greens are wilted. Add pecans and vinegar.
1 cup is approximately 4 grams of fiber. Greens, like all bitter foods, are great to stimulate the digestive tract.

Hot Spinach Salad

2 bunches of spinach
½ yellow onion

Dressing

1 Tablespoon Dijon mustard
2 Tablespoons dry white wine
¼ cup balsamic vinegar
Few drops of Tabasco
Cracked pepper to taste
Pinch of salt

Sauté onion until soft, add wine and boil until almost evaporated, add mustard, vinegar, Tabasco, salt and pepper. Pour over raw spinach.
1 cup is approximately 3 grams of fiber. Greens, like all bitter foods, are great to stimulate the digestive tract.

Breakfast Smoothie

1 cup fruit
1 scoop protein powder
1 Tablespoon freshly ground flax seed (coffee grinder is great for this, refrigerate up to 7 days)
1 teaspoon ground milk thistle seed
1 cup water, rice or almond milk

Blend ingredients together.
Serving is approximately 10 grams of fiber based on raspberry/strawberry mix. See Fiber chart if using other fruit. Protein in the morning helps decrease fatigue. Milk thistle is supportive of the liver. Flax seed has fiber, essential fatty acids (anti-inflammatory) and lignans (phytoestrogens).

Chocolate Cherry Quinoa

Looking for a yummy, healthy treat while avoiding allergenic foods? This is one of my favorite inventions...when chilled, it reminds me of chocolate pudding.
I haven't measured the ingredients, so adjust everything to taste.

About 1 cup quinoa
About 2 cups water
About 1/2 cup cherries
About 1/2 cup cherry juice
About 1-2 Tbsp unsweetened cocoa powder

Boil Quinoa in water for 15 minutes. (Before cooking quinoa, always rinse the grains by running water through the grains in a strainer).
Add cherries and cherry juice. (Use organic. Non-organic cherries have one of the most toxic levels of pesticides in produce).
Add unsweetened cocoa powder (the fruit naturally sweetens it)
Chill & Enjoy!