Integrative Nutritional Counseling

Nourishment is one of the greatest parts of a culture

Recipes

Coconut Almond Gluten-Free Steel-Cut Oats

1 cup steel-cut oats
3½ cups water
¼ cup whole coconut milk
¼ cup almond butter
¼ tsp sea salt
1 tsp ground cinnamon
2 tbsp honey
unsweetened coconut flakes
toasted sliced almonds

Place oats in pot with water and soak overnight. In the morning, turn heat to high and bring to boil. Reduce heat and simmer until creamy (20–25 minutes). Remove from heat and stir in almond butter, coconut milk, salt, cinnamon and honey. Top each serving with coconut and sliced almonds as desired.

(Adapted from Eat Clean Live Well, Terry Walters 2014)

Teriyaki Salmon and Roasted Vegetables

Teriyaki Salmon

1 lb salmon filet
3 tbsp tamari
1 tbsp white wine
1 clove garlic, crushed
1 tbsp fresh ground ginger
1 tbsp rice wine vinegar
1 tsp sesame oil

Marinate salmon for minimum of 30 minutes. Bake at 425°F for 13–15 minutes until cooked to your satisfaction. Alternatively, the salmon can be cooked on a medium hot grill using a grill rack.

Roasted Vegetables

Chop vegetables such as broccoli, Brussels sprouts, onions, asparagus, mushrooms and carrots. Drizzle with extra virgin olive oil and sprinkle with salt. Can also add thyme if desired. Cook in the same oven for 10–12 minutes until soft.

Quinoa Kale and Bean Salad

1½ cups dry quinoa, rinsed
1 bunch of kale, shredded in food processor
3 tsp organic vegetable bullion
3 cups water
1 15 oz can black beans drained and rinsed, or dry beans soaked overnight, drained and cooked with Kombu
1 cup organic corn kernels
1 red pepper, chopped
1 red onion or sweet onion, chopped
½ - ¾ cup sun-dried tomatoes, rinsed and chopped
6 tbsp extra virgin olive oil
6 tbsp red wine vinegar
½ cup fresh flat parsley, chopped
1 clove garlic, minced
1 tbsp dried basil
salt and pepper to taste

Bring 3 cups of water with 3 tsp of organic vegetable bullion to a boil and add rinsed quinoa. Cover and lower to a simmer. Cook for 15 minutes or until all the water is absorbed. Let cool. In the meantime, shred kale in a food processor. Put quinoa in a large bowl and combine with the rest of ingredients including kale. Mix so all the ingredients are evenly coated and dispersed throughout.

Fruited Breakfast Quinoa

½ cup dry quinoa, rinsed
1½ cups vanilla rice milk or almond milk or coconut milk
2 tbsp raisins
½ cup chopped dried apricots
½ tsp vanilla
pinch salt

Combine quinoa and milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until water is absorbed. Stir in raisins, apricots and vanilla. Either use hand blender to blend, or transfer about 1½ cups to a blender and purée. Return puréed mixture to the pan and stir to mix. Serve warm or chilled. Can also add berries if desired, or stir in flax seed.

(Adapted from Eat Clean Live Well, Terry Walters 2014)

Chicken Breast Stuffed with Sun-dried Tomato Pesto and Sautéed Spinach

Chicken Breast Stuffed with Sun-dried Tomato Pesto

4 boneless, skinless chicken breasts
1 tbsp extra virgin olive oil
1 cup sun-dried tomatoes, rinsed
2 cloves garlic
½ cup walnuts
¼ tsp salt
¼ tsp pepper

Preheat oven to 425°F. Cut each chicken breast lengthwise to make them thinner. Pound each piece, again to make them thinner. In a small electric mixer or food processor, combine the sun-dried tomatoes, garlic, nuts and olive oil and pulse together to get a well combined chunky mixture. Sprinkle each chicken breast with salt and pepper. Put approximately 1 tbsp of the sun-dried tomato pesto on the center of each chicken cutlet and then roll and tuck in the sides. Lay each piece of chicken with the seam side down in a casserole dish. Cook in the preheated oven for 15 minutes or until cooked to your satisfaction.

Sautéed Spinach

8 cups spinach
2 cloves garlic, crushed
1 tbsp extra virgin olive oil
salt and pepper to taste

Heat the olive oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 1 minute. Add spinach and cook until spinach begins to wilt. Sprinkle with salt and pepper to taste, and serve.

Cauliflower Rice

1 onion, chopped
1 head of cauliflower
2 tbsp extra virgin olive oil
salt and pepper to taste

Remove flowerets from stem of cauliflower and pulse them in food processor until finely chopped (to a consistency similar to rice). Heat oil in skillet on medium heat. Sauté onions until slightly translucent. Add cauliflower, salt and pepper and sauté until cauliflower is softened, stirring occasionally, about 10-15 minutes.

Pasta Fagioli Soup

1¼ cups dried great northern beans or cannellini beans, soaked overnight, drained and rinsed
½ cup Banza chickpea pasta, dry
1 tbsp extra virgin olive oil
2 ribs celery, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp rosemary, finely chopped
1 28 oz can of whole tomatoes, seeded and chopped
⅛ tsp black pepper
1 tsp salt
3½ cups bone broth
¼ cup fresh basil leaves, chopped
¼ cup fresh parsley leaves, chopped
5 large fresh sage leaves, chopped
4 tbsp freshly grated parmesan cheese (optional - only if not avoiding dairy)

Heat oil in large stock pot over medium heat. Add celery, onion and garlic. Cook until onions are translucent. Add beans, 1 tbsp rosemary, broth, tomatoes, salt and pepper. Bring to a boil then reduce heat to medium-low and simmer until beans are soft, about 1¼ hours. In a separate pot, fill pot halfway with water and bring to a boil. Add pasta and cook until slightly underdone, approximately 5-6 minutes, and set aside. When beans are soft, blend with hand blender leaving soup chunky. Add pasta to soup and remaining rosemary along with basil, parsley and sage. Sprinkle each bowl with 1 tbsp of the optional parmesan cheese if desired.

French Lentil Soup

3 tbsp extra virgin olive oil
2 cups onions, chopped
1 cup celery stalks, chopped
1 cup carrots, chopped
2 garlic cloves, minced
4 cups bone broth or vegetable broth
1¼ cups lentils, rinsed
1 14½ oz can diced tomatoes, in juice
salt and pepper to taste

Heat oil in large stock pot over medium heat. Add celery, onions, carrots and garlic. Cook until vegetables soften, about 10 minutes. Add 4 cups broth, lentils and tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer until lentils are tender, about 35 minutes. Use a hand blender to blend soup, or transfer 2-3 cups of soup to blender, purée until smooth, then pour back into pot. Season with salt and pepper to taste.

Chopped Kale Salad with Almond Slivers and Berries

1 bunch of kale, finely chopped
¼ cup blanched, slivered almonds
½ cup blueberries or strawberries
½ cup avocado, cut into chunks
3 tbsp extra virgin olive oil
3 tbsp cranberry or pomegranate vinegar

Put kale in a large bowl. In a small bowl, combine olive oil and vinegar and whisk together. Pour oil and vinegar dressing on kale and toss to evenly coat the kale with dressing. Add the rest of the ingredients and toss together.

Banana Bread

3 bananas, overripe and mashed
3 large eggs
1 tbsp vanilla extract
1 tbsp honey
¼ cup organic butter or ghee or vegan shortening, softened
2 cups blanched almond flour
½ tsp salt
1 tsp baking soda
¼ cup chocolate chips and/or walnuts (optional)

Preheat oven to 350°F. Combine bananas, eggs, vanilla, honey and butter (or ghee or shortening). Beat together so no clumps of butter. Gradually add in and gently beat almond flour, salt and baking soda (can use a food processor or cake mixer for this). Stir in chocolate chips/nuts if using. Put batter into a greased 7.5" x 3.5" loaf pan and bake for 55-65 minutes.

(Adapted from Elana's Pantry)

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