Ingredients :
- Grated zest and juice of 1 lemon
- Extra-virgin olive oil
- Two 4- to 6-ounce skinless halibut fillets
- 1 bunch kale, leaves only
- Sea salt
Directions :
Preheat the oven to 375°F. Combine the lemon zest and juice with 1 tablespoon of olive oil and drizzle over the fish in a shallow pan. Tear the kale leaves into chip-sized pieces, put in a big bowl, and drizzle with enough olive oil to coat the leaves. Sprinkle with a pinch of salt and toss the leaves with your hands. Spread the kale on a large rimmed baking sheet. Roast the fish for 10 minutes, then add the kale to the oven. Roast the kale along with the fish for 5 minutes, then take the kale out of the oven and toss to cook the other side.
Return the pan to the oven for about 5 minutes and remove. Check the fish to make sure it is cooked through; if not, roast for up to another 5 minutes. Serve the fish on top of the kale.
Ingredients :
- ½ cup sliced leek, white and light green parts only
- 3 cups vegetable stock or water
- 2 cups frozen organic corn
- 1 small yellow onion, diced
- 2 tablespoons extra-virgin olive oil
- Sea salt and freshly ground black pepper
- Chopped chives, parsley, or scallions for garnish (optional)
Directions :
Heat the olive oil in a medium saucepan over medium heat. Add the corn, onion, and leeks and cook until softened. Season with sea salt and pepper to taste and stir. Add the stock and simmer for 30 minutes. Blend in batches in a blender or use an immersion blender to puree until smooth. Garnish with chives, parsley, or scallions.
Ingredients :
- 1 cup chopped steamed and cooled asparagus or broccoli
- 2 cups chopped roasted boneless, skinless chicken breast
- ⅓ cup extra-virgin olive oil
- ½ cup diced red bell pepper
- 1 teaspoon white sesame seeds
- ¼ cup raw apple cider vinegar
- ½ cup chopped scallion
- 2 tablespoons honey
- 2 teaspoons tamari
- 2 teaspoons chia seeds
- 2 teaspoons black sesame seeds
Directions :
Combine the chicken and vegetables in a large bowl. Put olive oil, vinegar, white sesame seeds, honey, and tamari in a jar and shake to emulsify. Drizzle the dressing over the chopped chicken mixture and sprinkle with the scallions, chia seeds, and black sesame seeds. Serve over mixed greens.
Ingredients :
- ½ cup chopped scallion
- 1 teaspoon extra-virgin olive oil, plus oil for the pan
- ½ cup cherry tomatoes, halved or quartered
- 2 shallots, chopped
- 1 cup egg whites, whisked
- 2 cups chopped stemmed kale
- Sea salt and freshly ground black pepper
- 2 tablespoons skim milk
- 3 tablespoons crumbled feta cheese
- ¼ cup chopped fresh parsley
Directions :
Preheat the oven to 375°F. Lightly coat a 9-inch pie pan with olive oil. Heat the 1 teaspoon olive oil in a sauté pan or skillet over low heat, add the scallions and shallots, and cook until soft. Add the tomatoes and kale and cook until the kale is almost wilted. Turn off the heat and whisk together the egg whites, milk, and some salt and pepper. Add the kale mixture and stir. Add half of the parsley. Add the feta and pour the mixture into the prepared pie pan. Bake for 20 minutes or until golden brown. Cool and cut into wedges. Sprinkle with the remaining parsley and serve.
Ingredients :
- 2 tablespoons fresh lemon juice
- 1 bunch fresh asparagus, tough ends snapped off
- 1 clove garlic, minced
- ¼ cup extra-virgin olive oil
- Sea salt and freshly ground black pepper
Directions :
With a vegetable peeler, start from the top of the asparagus spear and gently peel downward. Soon you’ll have a pile of thin asparagus ribbons. When you get to the point where you have only a small bit of the asparagus, chop it into matchstick pieces. There is no wrong way to do this; you just want the asparagus to be thin because it’s to be eaten raw. Make a vinaigrette by whisking together the lemon juice, olive oil, and garlic. Drizzle over the asparagus and season with salt and pepper to taste. Let this sit for 30 minutes if you can.
Variations :
To make this more of a meal than a side, place a mound of marinated asparagus on top of greens and sprinkle with walnuts, almonds, or sunflower seeds for crunch and protein.
Ingredients :
- 2 tablespoons extra-virgin olive oil
- 4 boneless, skinless chicken breasts
- Sea salt
- 2 teaspoons curry powder
- 3 tablespoons snipped chives
- 1 tablespoon fresh lemon juice
- 7 tablespoons plain nonfat Greek yogurt
- Freshly ground black pepper
- ¼ cup chopped fresh cilantro
- 2 tablespoons sliced almonds
- Sliced scallions and chopped parsley for garnish (optional)
- 1 small Granny Smith apple, cored and cubed
Directions :
Preheat the oven to 375°F. Drizzle the chicken breasts with olive oil and sprinkle with sea salt. Roast in a shallow pan for 35 minutes. Whisk the yogurt, lemon juice, curry powder, chives, cilantro, 1 teaspoon salt, and pepper to taste to make a dressing. After the chicken is cooked and has cooled, shred or chop it and combine with the dressing. Fold in the apple and almonds. Serve over mixed greens and sprinkle with sliced scallions and fresh parsley if desired. This is also a good filling for a wrap when you need a portable lunch.
Ingredients :
- 1½ cups water
- 1 cup quinoa, rinsed
- 2 tablespoons chia seeds
- 1 cup almond milk, or more to taste
- Handful blueberries (optional)
- Ground cinnamon
Directions :
In a large saucepan, bring the quinoa, water, and almond milk (homemade or store-bought) to a low boil; reduce to a simmer and cook until the water is absorbed, about 20 minutes. Stir in the chia. Put the cooked quinoa into a bowl and sprinkle with cinnamon to taste. Top with blueberries if desired and a little more almond milk if you want it a tad sweeter.
Ingredients :
- 1 medium onion
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons ground cumin
- 2 cups cubed, peeled sweet potato
- 2 teaspoons ground cinnamon
- 2 teaspoons ground coriander
- 2 cups dried lentils
- 6 cups vegetable broth
- Sea salt and freshly ground black pepper
- One 14-ounce can fire-roasted tomatoes
- 1 cup collard ribbons (see Note)
- 1 cup kale ribbons (see Note)
Directions :
Heat the olive oil in a soup pot over medium heat, and add the onion and spices. Cook for 5 minutes, until softened. Stir in the broth, lentils, and tomatoes and season with salt and pepper to taste. Add kale, collards, and sweet potato, and cook for 5 more minutes or until the greens are wilted but still bright green. Reduce the heat to low and simmer until lentils and sweet potato are tender. Serve by itself as a soup or over red quinoa. It is delicious garnished with yogurt and slivered almonds.
Note: To make kale and collard ribbons, cut off the stems, stack the leaves, and roll the leaves up. Slice the rolls into thin ribbons.
Ingredients :
- 1 cup quinoa
- 2 cups water
- Sea salt
- 1 tomato
- 1 cucumber
- 1 bunch fresh mint
- ½ bunch fresh parsley
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons snipped fresh chives
- 2 tablespoons fresh lemon juice
- 2 tablespoons crumbled feta cheese
- 1 tablespoon chia seeds
- 1 tablespoon pine nuts
Directions :
Bring the water to a boil in a small saucepan. Rinse the quinoa and add to the boiling water with a pinch of sea salt. Reduce the heat and simmer, covered, for 20 minutes or until all the water is absorbed. Let the quinoa cool while you dice the cucumber and tomato. Chop the mint and parsley. Combine the quinoa with the vegetables and herbs. Mix gently and season with lemon juice, olive oil, and sea salt to taste. Sprinkle with the chives, pine nuts, chia seeds, and feta before serving. This is delicious as a side salad, over mixed greens with a piece of fish, or in a wrap with lettuce for a portable lunch. Leftovers will keep in refrigerator for 2 to 3 days.
Ingredients :
- ½ small red onion, diced
- ½ cup diced celery
- 2 tablespoons chopped fresh dill
- One 7-ounce can wild salmon
- 3 tablespoons drained capers
- 1 tablespoon snipped fresh chives
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil or plain nonfat Greek yogurt
- Pinch of sea salt
- Pinch of freshly ground black pepper
Directions :
In a small bowl, combine the salmon, celery, onion, dill, chives, and capers. Whisk together the lemon juice, oil, salt, and pepper in another small bowl. Drizzle the vinaigrette over the salmon and toss gently to combine. Serve on sprouted wheat bread, over greens, or in a wrap.
Ingredients :
- 1 teaspoon extra-virgin olive oil
- 1 teaspoon chopped scallion
- 1 teaspoon chopped fresh basil
- 4 egg whites
- 2 tablespoons nonfat milk
- ¾ cup chopped fresh baby spinach
- 1 tablespoon grated Parmesan or crumbled goat cheese
- 1 teaspoon chopped fresh parsley
- Pinch of sea salt
- Pinch of freshly ground black pepper
Directions
Combine the basil, egg whites, salt, pepper and milk in a small bowl. Heat the olive oil in a skillet over medium heat, add the scallions, and cook, stirring, until softened. Add the spinach and stir to combine. When the spinach has wilted, pour the egg white mixture over the spinach. Lower the heat a little and watch as the edges begin to brown. When the edges are completely set, lift them gently with a spatula and tilt the skillet to allow the remaining egg mixture to run underneath and cook. Sprinkle the cheese on top and use the spatula to fold the omelet in half. Gently glide out of the pan and sprinkle with fresh parsley for garnish. Serve immediately.
