Sweet Pea Millet Burgers

When I first served this burger to my family, my boys both said it definitely bumped something off their “Top 5 Favorite Recipes” list, and this moved into the top 5 in its place. It is that good! The bonus is that is is quick to make.

Millet is actually a seed, gluten-free, and easily digestible. Why is millet so great?

** It does not feed yeast in the gut (Candida)

** It is a prebiotic, feeding the good bacteria in your gut

** It is alkaline

** It contains many nutrients such as: magnesium, calcium, manganese, tryptophan, phosphorus, fiber, and B vitamins.

It always excited me when I get to EAT to achieve optimal health. Make a burger and do your body some serious disease fighting, immune boosting good?? Yes please!

1 cup uncooked millet + 2 cups vegetable broth

1/2 cup sweet peas, shelled (you can use thawed frozen peas)

1/4 cup raw sunflower seeds

3 cloves garlic, minced

juice from 1/2 an orange

Himalayan Sea Salt, to taste

  1. To cook the millet: add the rinsed millet and the 2 cups of broth to a sauce pan and simmer covered,  on low heat until water is absorbed. About 30 minutes.
  2. In a food processor, add the sunflower seeds and garlic and pulse a few times. Add in the cooked millet and peas and run until it begins to form, then drizzle in the orange juice while the food processor is still running. Add sea salt to taste.
  3. Form patties with about 1/2 cup worth of the mixture and cook on a griddle or on a large skillet. Cook on medium high heat for about 4-5 minutes each side.
  4. Serve on homemade hamburger buns and top with sliced tomatoes, lettuce and caramelized onions!

Quinoa Taco Bowl

It’s always Taco Tuesday as far as I am concerned! I love tacos! I usually make my own tortillas and have tacos at least once a week. This time, I decided to skip the tacos and make it a taco bowl/taco salad instead.

My kids ate this warm, without the lettuce. I waited for it to cool to room temperature and ate it on a bed of lettuce. You could eat it warm over lettuce, but I personally prefer not to have hot foods with my cold lettuce.

This is a perfect meal for those nights when you need to get something together really quick. It is filling and full of whole food nutrition.

4 cloves garlic, minced

2 roma tomatoes, diced

1-2 cans no-salt added pinto beans

1 cup frozen corn

1 cup dry quinoa

2 cups vegetable broth

taco seasoning ** (see below)

2 avocado, mashed

2 tbsp cilantro, chopped

romaine lettuce

  1. Mince the garlic, chop the tomatoes and rinse the beans.
  2. Heat 2 tbsp of vegetable broth in a large skillet over medium high heat and cook the garlic for 2 minutes.
  3. Add to the skillet the tomatoes, beans, corn, vegetable broth, taco seasoning, and quinoa.
  4. Simmer until quinoa is cooked through, about 15-20 minutes.
  5. While the quinoa and veggies are cooking, in a bowl mash the avocado and stir in the chopped cilantro.
  6. When the quinoa and veggie mixture is done cooking, remove from heat and stir in the mashed avocado/cilantro. (instead of mashing the avocado to mix in, you could slice it and serve on top)
  7. Serve on top of a bowl full of romaine (or any salad green you like, really).

**

Taco Seasoning

1 tbsp chili powder

2 tsp onion powder

1 tsp cumin

1 tsp garlic powder

1 tsp paprika

1 tsp Himalayan Sea Salt

Creamy Pumpkin Soup

While participating in a 7 day cleanse designed by Food Matters, this blended soup was one of the dinners on the menu. This particular cleanse was all juices, smoothies, and blended soups (so essentially a hot smoothie). In all honesty, when reading the recipe, I was not very optimistic that I was going to like it. I thought the lemon and ginger would be too spicy in combination with the creaminess of the pumpkin and coconut milk. Thank goodness I was more than pleasantly surprised! It is absolutely divine. Savory, warm, creamy, and delicious.

It takes mere minutes to prepare and I found it to be soothing both physically and mentally.

The ingredients are all specifically included in order to give the body the nutrients it needs to facilitate ridding itself of toxins. If you get to consume such amazing food all the while promoting serious health benefits, how can you say no?

Like I said, this was a recipe from Food Matters, and I didn’t make any changes to it. All the credit for this delicious recipe goes the amazing people and recipe developers at Food Matters.

After you are done making this soup, head over to FMTV.com and sign up for a subscription. FMTV.com is like the Netflix for health and wellness documentaries. I have been with them since the beginning and have seen every documentary. Worth every penny. And in addition to getting access to the documentaries, they have these guided programs that are FREE, which is where I got the 7 Day Cleanse from. They provide you with motivation, recipes, and an outline. I can’t praise the folks from Food Matters enough!

12 oz broth (I used vegetable broth to keep this vegan, they allow for chicken broth as well)

4 oz coconut milk

1 cup pumpkin, chopped

1 inch knob ginger, thinly sliced

1 pinch cayenne pepper

1 lemongrass stalk, roughly chopped (you’ll pick this OUT once the soup is done, not eat it)

1 tsp coriander seed powder

1 tsp cumin powder

1 pinch sea salt

  1. Add everything to a pot and simmer for 7-10 minutes.
  2. Remove the lemongrass. Add the remaining soup to a high speed blender and blend until smooth.

Veggie Pot Pie

Instead of enclosed in a flaky crust, this pot pie is topped with mashed potatoes.

Plant-based, hearty, and delicious!

8 large potatoes, diced

2 large yellow onions, diced

3 large carrots, peeled and diced

3 cups frozen peas

3 cups frozen corn

3 cups frozen broccoli

6 tbsp tapioca starch

3 cups vegetable broth

1/4 cup nutritional yeast

salt/pepper to taste

  1. Dice and boil potatoes until fork tender. Drain, return to pot, and mash with a masher.
  2. In a large skillet, saute the onions and carrots for 7 minutes, until soft. You can add splashes of water or broth to keep from sticking if necessary.
  3. Add in the peas, corn, and broccoli and cook until heated through, another 5-7 minutes.
  4. Meanwhile, combine the tapioca starch and vegetable broth in a bowl. Whisk until combined. Add to veggies along with the nutritional yeast, and stir well.
  5. Transfer the veggie mixture to a 9×13 pan. Spoon the mashed potatoes on top. Bake for 10-15 minutes at 400.

Roasted Veggie Pasta

If you haven’t watched the documentary Forks Over Knives yet, you should. It is an extremely informative documentary explaining in easy to understand (and scientifically backed) terms why plant-based eating is the way to optimal health and wellness. Whatever nutrients you are looking for from animals, you get them from plants. And they are actually more bio-available, meaning easy for humans to absorb and digest, coming from plants than they are from animal foods.

This recipe is inspired by one of their recipes. I made some minor changes to make this gluten free as well as plant based.

1 pound gluten free pasta

1/2 large red onion, diced

2 medium carrots, cut into matchsticks

1 pint grape tomatoes, halved

1 medium zucchini, spirialized

1 pound eggplant, skin on, cut into cubes

1/4 tsp Himalayan seat salt

2 1/2 tbsp dried thyme (or chopped fresh thyme leaves)

3 cloves garlic, minced

2 tbsp lemon juice

3 tbsp balsamic vinegar

  1. Cook pasta according to package directions. Drain and pour back into the pot.
  2. Preheat oven to 425.
  3. In a large bowl add all the veggies and salt and mix everything together. Place mixture on a large baking sheet.
  4. Roast for 20 minutes.
  5. While veggies are roasting, in a small bowl mix the thyme, garlic, lemon juice, and vinegar.
  6. After 20 minutes, pour the seasoning mixture on the veggies, stir around, and roast for another 10 minutes.
  7. Add the roasted veggies to the cooked pasta. Stir well to combine. Adjust seasoning to taste, if you wish (more garlic or thyme, maybe a pinch of salt and pepper).

 

Lentil Soup

In parts of the world where peoples diets are high in curcumin, there is a significant  lower incidence of cancer rates.

I have been making recipes lately that are higher in curry, cumin, and turmeric because the research is just astounding at how beneficial these spices are for targeting disease. Just read this short article by Dr. Michael Greger.

If all I have to do to reduce my risk of disease is eat insanely delicious food and stay away from disease promoting food then I will do it!

This soup will not disappoint. It is absolutely heavenly.

6 cups vegetable broth

2 cups onions, diced

2 large carrots, diced

2 large cloves of garlic, minced

1 tsp coriander

1 1/2 tsp ground cumin

3/4 tsp turmeric

3/4 tsp paprika

3/4 tsp cinnamon

1 28 oz can crushed tomatoes

1 1/2 cups dry red lentils

1/3 cup fresh chopped parsley

1/3 cup fresh chopped cilantro

  1. Heat 1/4 cup vegetable broth in a large soup pot and saute the onion, carrot and garlic. Add additional splashes of broth only as needed to prevent vegetables from burning. Once vegetables are translucent, add the spices and allow to bloom for 1-2 minutes.
  2. Add in the remaining vegetable broth, tomatoes and lentils and let simmer covered on medium heat for 20-30 minutes, until the lentils are fully cooked.
  3. Add the parsley and cilantro, stir to combine and serve hot.

 

Pepperoni-less Pizza

We love pizza in my house. But when we changed our diet to a plant-based diet, that meant no more getting pepperoni as a topping. Now, I never liked pepperoni so that wasn’t a problem for me. But for others in my household, it took some getting used to.

But it is very important to keep that pepperoni OFF your pizza. No matter how “good” you think it tastes. Why is pepperoni so bad? Pepperoni, and all processed meats, are manufactured with a carcinogenic ingredient called sodium nitrite. It’s used as a color fixer to give it that pink-red hue. Unfortunately, that ingredient is not benign. It results in the formation of cancer-causing nitrosamines in the human body. This leads to a sharp increase in cancer for those who eat them.

What else is sodium nitrite in?

** Beef jerky

** Bacon

** Sausage

** Hot Dogs

** Sandwich meat

** Frozen Pizza with meat

** Canned soups with meat

** Sandwich meat used at restaurants

** Nearly all red meats sold at public schools, restaurants, hospitals and theme parks

Keep the processed meat off your pizza and try new ways to enjoy your favorite foods with a healthy twist. Clean eating isn’t deprivation. It’s eating in ways you’ve maybe never tried before. All the while doing your body good!

 

Pizza Dough

1 large potato

paprika

garlic powder

onion powder

turmeric powder

Himalayan sea salt

pepper

basil, chopped

sauce (you can use this or the marinara sauce in this post)

  1. Using a mandolin slicer (or a steady hand and a sharp knife), slice the potato about 1/4 inch thick. Season the potatoes with paprika, garlic powder, onion powder, turmeric powder, sea salt, and pepper.
  2. Bake the slices in the oven at 450 for about 15-20 minutes, until fork tender.
  3. While the potatoes are baking, prep the pizza. Roll out the dough and top the dough with garlic powder and onion powder. Spread sauce over the dough.
  4. Once the potatoes are done, spread them around the pizza evenly then top with chopped basil.
  5. Bake pizza in oven at 400 for 20 minutes, until the crust is golden brown.

Butternut Squash Macaroni

In my recipe post for butternut squash apple burgers, I went into more detail about the health benefits of squash, and there are a lot! Technically squash is a fruit, but it is used as a vegetable as it can be roasted, toasted, pureed or mashed. In this dish I used it to make a creamy sauce for a plant-based macaroni and “cheese” dish.

I always had a hard time wrapping my head around the idea of powdered “cheese” you get from boxed macaroni. So if your first thought is, “But squash isn’t cheese, I could never make that substitution, I’d miss the cheese!” Then I implore you to think about that “cheese” powder you may be using instead. Is that really cheese??

Butternut Squash Macaroni passes the kid test, too! My kids asked for seconds, so that’s always a good sign!

1 butternut squash

2 cups dry brown rice pasta

4 garlic cloves, minced

1/4 cup vegetable broth

3 tbsp nutritional yeast

Pinch Himalayan sea salt

1 tsp garlic powder

pepper

  1. Preheat the oven to 350. Slice the squash in half, scoop out the seeds, layer minced garlic on baking sheet then lay the squash face down on the garlic and bake for 30-40 minutes. Until fork soft.
  2. Boil pasta according to package directions. Drain water when done.
  3. Once squash is done roasting, let cool until it is easy to handle. Scoop out the flesh and place in food processor with nutritional yeast, salt, pepper, garlic powder, and vegetable broth. Pulse until creamy. (Option to warm the creamy sauce up in a sauce pan or to serve over macaroni as is)
  4. Pour sauce over macaroni and mix well.

Super Salad

You can have a delicious meal while doing tremendous good for your body. Good for you food does not come from a package or manufacturing plant. They come from a plant, you know, like, from the earth.

I would recommend you choose organic foods because you’ll reduce your load of toxic chemicals. When you eat this salad, you are supporting your body’s ability to detoxify itself (which is a normal function of the body), but if you keep putting more toxins in you’re going to have a hard time reducing your burden. Organic greens are pretty inexpensive.

I start with romaine to give my salad bulk. Romaine is a great source of many vitamins and minerals. The A and C can help with reducing inflammation and stopping free-radical damage. Vitamin K can help with bone health and blood health. Also because of A and C, it is great for improving eye health and skin health. The A and C together have even been shown to work to stop cell damage that can lead to cancer. Of course, I don’t have to tell you that the vitamin C is a boost to the immune system. Romaine is also good for digestive and intestine health.

Did you know kale has omega 3 and 6 fats?  Now, omega 6 fats are pro-inflammatory when not the the right ratio to omega-3 fats.  Kale has the right ratio, so it reduces inflammation! Internal and chronic inflammation is what leads to disease. There is a component in kale called isothiocyanates which have been reported to help detoxify the body at the cellular level. Kale stands out in it’s ability to protect against heart disease as well. Kale is a valuable source of folate which helps a healthy pregnancy and also the development of infants.

Not only do I start with romaine and kale, but I also put a generous amount of spinach in my salad. The benefits of spinach are just as profound. It is protective against cancer, heart disease, and diabetes. It boosts your immune system, promotes eye health, maintains bone health, improves skin health and helps the body with detoxification.

Romaine, kale, and spinach are the leafy greens. But I never forget to add broccoli sprouts! Broccoli sprouts are even more healthy than the mature broccoli. Broccoli sprouts have a very high level of enzymes and nutrients which provide the body valuable energy to detox and strengthen the immune system. They have also been called one of the most anti-cancer foods!

Carrots get thrown in there, too. Carrots have been shown to promote healthy skin, slow aging, prevent infection, cleanse the body, protect teeth & gums, and even prevent stroke!

Eating healthy is not boring and gross. It’s delicious and beneficial.

This is just what I add to my salad. It’s anti-cancer, immune boosting, and detoxifying. You could always throw on any other veggies you love. I generally top my salad with one of my homemade salad dressings (which you can find on this blog as well. And I will be adding more soon. Here is my favorite one.). Occasionally I will add my homemade croutons as well.

It is also a good idea to boost the power of this salad by sprinkling on some flax seed and/or any other nuts and seeds you like. Pumpkin seeds are a great option. So are sunflower seeds If you like more crunch in your salad, cashews or almonds would be delicious, too.

1-2 heads of romaine

2 handfuls of kale

2 handfuls of spinach

2 handfuls each of green leaf and red leaf lettuce

1 handful of broccoli spouts

1 handful of carrots