Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!
Enjoy cooking up some of the suggested recipes below.
All recipes are easy to prepare, and fill up your appetite very nicely.
Cilantro Lime Cauliflower Rice
1 large head of raw cauliflower
2 cup chopped sweet onion (or yellow onion)1/
5 cloves of garlic minced
2 tsp extra virgin olive oil (EVOO)
2 large limes juiced
4 cup chopped fresh cilantro1/
sea salt and cracked pepper for taste
Rinse your cauliflower and set aside.
In a medium sized pan over medium heat, start browning your onions in the EVOO.
Chop the cauliflower (disregarding the larger portion of the stalk) into about 1” cubes.
Put about 1Ž4 of the chopped cauliflower in the food processor (or blender) and blend until it has
a small – grainy texture. Repeat for the rest of the cauliflower.
Once the onions are slightly browned, add the minced garlic.
Stir then add the cauliflower.
Sauté for about 10 minutes over medium/high heat, stirring constantly.
The moisture from the cauliflower will deglaze the caramelized onions from the pan,
allowing the cauliflower to take on the delicious char flavor.
Once it is to your preferred consistency, stir in the lime juice, salt, and pepper.
Sauté for an additional 3-5 minutes.
Take off heat, stir in cilantro.
Grilled Sweet Potato Kebabs
3 pounds sweet potatoes, washed & scrubbed (peel if not organic)
2 tablespoons olive oil
pepper, freshly ground
additional spices (optional); choose from cumin, cinnamon,
cayenne, chili powder, garlic powder, or other preferred spice
chopped fresh herbs for garnish (optional); choose from parsley,
mint, thyme, dill, sage, basil, or other preferred herb
You will need eight 15" metal skewers (or equivalent). Bamboo skewers are not recommended because they are difficult to pierce through the hard potato slices.
Slice potatoes into 1/2" thick rounds, discarding ends. With potato slices laying flat, thread each one all the way through the diameter onto metal skewers. Use a twisting motion as you insert the skewer to help it cut through the potato. Brush each skewer of potatoes lightly with olive oil and season with salt and pepper (plus additional seasonings, if desired). Turn over each skewer and repeat oiling and seasoning on other side.
Over medium heat, grill potato skewers for approx. 7 minutes; there should be a few visible grill marks. Flip skewers over and grill approx. 7 minutes more until soft all the way through when pricked with a fork.
Cooked sweet potato kebabs may have a dried out appearance, however they are moist inside and taste good. You can brush them again lightly with olive oil just before removing them from the grill to eliminate their dry appearance. This makes for a prettier presentation, if desired.
Garnish with chopped fresh herbs, if desired. Serve warm or room temperature.
2 large eggplant, sliced 1 inch thick
24 oz jar tomato sauce
Fresh mozzarella cheese
3-4 oz fresh cherry tomatoes, sliced
1 cup fresh spinach
1/2 tsp himalayan
Pepper flakes, optional
Preheat oven to 425 F. On two baking trays arrange the sliced eggplants. Sprinkle the salt and bake for 15-20 minutes. Remove the bake eggplant from the oven and turn broiler on. Spread 1 tablespoon of tomato sauce over each eggplant round followed by the cheese. Arrange some fresh spinach and cherry tomatoes over the cheese and broil for 3-5 minutes. Make sure you keep a close look while the eggplant is under the broiler because they can burn quickly.
Mushroom, Lemon and Lentil Salad
1/2 cup French Lentils
2 cups water
1 tbs olive oil
2 cups Button/Portobello mushrooms, sliced
2 cloves of garlic, finely chopped
1/4 tsp chili flakes, or more to taste
1 tbs lemon juice
1 tbs good quality extra virgin olive oil
sea salt and pepper, to taste
2 tbsp flat leaf parsley, roughly chopped
1/2 cup arugula
Begin by cooking the lentils. Place the lentils and water in a saucepan and bring to a boil before reducing to a simmer. Simmer for 25 minutes or until the lentils are tender. Drain and set aside to cool.
Place a large frying pan over a high heat and add 2 tsp of olive oil. When the pan has come to heat add half the mushrooms. Leave for 1 to 2 minutes before stirring. The mushrooms should be lightly golden. Cook for a further minute before removing from the pan and repeating with the second batch. Reduce the heat to medium low and return the mushrooms to the pan and add the garlic and chili flakes and cook for 2 minutes, or until the garlic is fragrant, but not browned as it will taste bitter. Set aside to cool.
Toss the lentils, mushroom and garlic together along with the lemon juice and the extra virgin olive oil. Season to taste and then add the parsley and arugula.
Kale & Cannellini Bean Soup
2 tbsp extra virgin olive oil
1 garlic clove, minced
1- 10oz bag of chopped kale
1- 32oz container of organic vegetable broth
3 cups water
1- 15oz can organic cannellini beans
1 tsp salt ( to taste)
1 tsp chili powder
1/4 tsp black pepper
1/4 tsp allspice
Pinch of cayenne (optional)
1/2 cup raw quinoa
In a large soup pot, sauté garlic and kale at medium heat for about 5 minutes. Add vegetable broth,
water, beans, salt and spices. Bring to a boil, add quinoa and simmer for simmer 20 minutes.
Protein Peanut Butter/Almond Butter Energy Bites
1/2 cup natural peanut butter or almond butter
1/4 cup raw honey
1 teaspoon vanilla extract
1/3 cup undenatured whey protein
1/3 cup flaxseed meal
1/3 cup unsweetened shredded coconut
1/2 cup rolled oats (gluten free, if desired)
1 tablespoon chia seeds
2 tablespoons mini chocolate chips—optional (vegan, if desired)
In a large bowl, mix together the nut butter, honey and vanilla extract until well combined. Add in protein powder, coconut, flaxseed meal, oats, chocolate chips (if using) and chia seeds. Mix until well combined. Since all nut butter consistencies are different, you may need to add in more nut butter or sweetener to help the balls stick together.
Form into 14 balls and place in an airtight container. Store in the fridge for up to 1 week, or the freezer for a month.
**Note - This recipe can be made nut free by using sunflower seed butter and nut free chocolate chips
Greek Salad with Zoodles
1/4 English cucumber, chopped
10 cherry tomatoes, halved, or more to taste
10 pitted kalamata olives, halved or more to taste
1/4 cup thinly sliced red onion
2 ounces crumbled reduced fat feta cheese
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
Salt and ground black pepper to taste
Cut zucchini into noodle-shaped strands using a spiralizing tool. Place "zoodles" in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.
Whisk olive oil, lemon juice, oregano, salt, and pepper together in a bowl until dressing is smooth; pour over "zoodle" mixture and toss to coat. Marinate salad in refrigerator for 10 to 15 minutes.
Avocado Chicken Salad
2 cups shredded chicken (you can use rotisserie chicken)
1 large avocado, cored & chopped
1/4 cup cilantro, chopped
*salt & pepper to taste
Add ingredients in a bowl and mash with a fork until well combined.
1 cup cooked quinoa
1/3 cup canned low-sodium black beans, drained and rinsed
1 small tomato, chopped
1 scallion, sliced
1 teaspoon olive oil
1 teaspoon fresh lemon juice
Pinch of salt
Pinch of freshly ground black pepper
In a medium bowl, gently toss all ingredients to combine.