Thai-Inspired Tomato Soup

By Ani Phyo

Serves: 4
Hands-on time: 10 minutes
Total time: 10 minutes

INGREDIENTS:

• 2 cups grape or cherry tomatoes
• 2 tbsp extra-virgin coconut oil
• 2 tbsp trimmed and finely chopped fresh lemongrass or 2 tsp fresh lemon juice (TIP: When working with lemongrass, trim ends then remove fibrous outer layers prior to chopping.)
• 1 tbsp fresh lime juice
• 2 tsp minced fresh ginger
• 1 clove garlic, minced
• 1 tsp sea salt
• 1 tsp thinly sliced fresh basil leaves, optional

INSTRUCTIONS:

In a  blender, combine tomatoes, 1 cup water, oil, lemongrass, lime juice, ginger, garlic and salt. Blend until smooth. Add an additional 1 cup water and blend to combine. Divide soup among serving bowls. Top with basil, if desired.

Nutrients per serving (1 cup tomato soup): Calories: 105, Total Fat: 10 g, Sat. Fat: 8 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 4 g, Fiber: 1 g, Sugars: 2 g, Protein: 1 g, Sodium: 484 mg, Cholesterol: 0 mg

Sesame-Seared Tuna

 

 

 

By Jessica Pollack

Serves: 6

INGREDIENTS

• 3 large carrots, peeled and shredded
• 10 leaves fresh mint, finely chopped
• Juice of 1/2 orange
• Sea salt, to taste
• 1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTE: CE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)
• 1/8 tsp red pepper flakes, optional
• 6 tbsp sesame seeds
• 24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)
• Fresh ground black pepper, to taste

INSTRUCTIONS:

1. In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.
2. On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.
3. In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.
4. To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.

Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

Garlic Parmesan Roasted Chickpeas

By Brenda Bennett

Makes: 2 1/2 cups
Hands-on time: 10 minutes
Total time: 55 minutes (plus drying time)

INGREDIENTS:

• 2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed
• 1 tbsp olive oil
• 1 tsp minced garlic
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

Grilled Calamari Salad with Red Chile Vinaigrette

 

Serves: 6
Hands-on time: 20 minutes
Total time: 50 minutes (includes 30 minutes for marinating)

INGREDIENTS, ORGANIC IS BEST:

• 1 to 2 fresh red finger chile peppers (or your favorite hot chile pepper), stemmed and seeded, finely diced
• 1/2 red bell pepper, finely diced
• 2 medium shallots, diced
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil, divided
• 2 tbsp chopped fresh oregano
• 2 tbsp Dijon mustard
• 1/4 tsp sea salt
• 1/2 tsp fresh ground black pepper, divided
• 1 1/2 lb whole squid tubes (6 pieces), cleaned
• 4 cups chopped radicchio, soaked in cold water for 1 hour
• 6 cups chopped fresh spinach
• 6 cups chopped frisée
• 18 asparagus spears, trimmed
• 1/3 cup white wine vinegar

INSTRUCTIONS:

1. In a medium bowl, combine finger peppers, bell pepper, shallots, lemon juice, all but 2 tsp oil, oregano, Dijon, salt and 1/4 tsp black pepper.
2. Ensure that hard plastic-like piece is removed from center of each squid tube. Place squid on a cutting board and create slits three-quarters of the way through each tube, every 1/2 inch (leaving 1 side of tube intact; do not cut into separate rings). This will keep squid from curling when grilling.
3. Place squid in a large sealable plastic bag and pour in pepper-shallot marinade. Seal bag, removing all air, and refrigerate for 30 minutes.
4. Using a salad spinner, drain and dry radicchio well. In a large bowl, mix radicchio, spinach and frisée. Set aside.
5. Preheat grill to medium-high.
6. In a large bowl, toss asparagus with remaining 2 tsp oil and 1/4 tsp black pepper. Grill asparagus for 2 to 3 minutes, turning once, until lightly charred and tender. Transfer back to large bowl.
7. Remove squid from marinade, reserving marinade, and grill for 1 to 2 minutes, turning once, until lightly charred. (NOTE: Do not overcook or squid will become rubbery and tough.) Remove from grill and place into bowl with asparagus. Heat a sauté pan on medium-high (you may also place it on the grill or on side-burner of grill, if you have one). Carefully pour reserved marinade into pan and bring to a boil. Add vinegar, remove from heat and pour over calamari-asparagus mixture.
8. Divide radicchio mixture among 4 serving bowls. Top each with 1 tube calamari and 3 spears asparagus. Drizzle 2 tbsp remaining vinaigrette over top of each and serve immediately.

Nutrients per serving (4 oz calamari, 2 1/2 cups salad, 2 tbsp vinaigrette): Calories: 246, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Omega-3s: 710 mg, Omega-6s: 940 mg, Carbs: 16 g, Fiber: 4 g, Sugars: 4 g, Protein: 21 g, Sodium: 250 mg, Cholesterol: 264 mg

TIP:
Purchase good-quality squid from your fishmonger to ensure that squid is tender and fresh.

 

By Joanne Lusted

Shrimp Cakes with Pomegranate Salsa

Serves: 4
Hands-on time: 35 minutes
Total time: 35 minutes

INGREDIENTS:

• 4 organic green onions, green parts only, minced
• 1 cup fresh organic  pomegranate seeds
• Juice of 1/2 lemon
• 3/4 lb shrimp, peeled, deveined and tails removed
• 1 lb organic  red leaf lettuce, chopped
• 3 slices whole-grain bread
• 1 organic, free-range egg white
• 1 tsp mustard powder
• 1/2 tsp ground black pepper
• 1/4 tsp sea salt
• 2 tsp virgin  olive oil, divided

INSTRUCTIONS:

1. Prepare salsa: In a medium bowl, combine green onions, pomegranate seeds and lemon juice.
2. In a food processor, process bread into fine crumbs. Transfer to a large bowl.
3. In food processor, process shrimp into a paste, about 1 minute. Add to bread crumbs. Stir in egg white, mustard, pepper and salt. Gently shape into eight 3-inch patties.
4. In a large nonstick skillet, heat 1 tsp oil on medium. Add four patties and cook until bottoms are golden brown, about 3 minutes. Flip and cook until golden brown, about 2 minutes. Transfer to a plate. Add remaining oil to skillet and repeat with remaining patties.
5. Divide lettuce among serving plates. Top with patties and salsa, dividing evenly.

Nutrients per serving (2 shrimp cakes, 1/4 cup salsa, 1/4 lb lettuce): Calories: 248, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 27 g, Fiber: 4 g, Sugars: 8 g, Protein: 24 g, Sodium: 377 mg, Cholesterol: 129 mg

By Lisa Howard

Vegan Potato Leek Soup

Makes: 8 8-oz servings

INGREDIENTS:

• 2- to 4-qt  organic vegetable stock or broth, divided
• 1 tbsp virgin olive oil
• 2 large organic leeks, trimmed and chopped
• 2 oz dry white wine
• 8 large organic  yukon gold potatoes, peeled and quartered
• 1 tsp sea salt, plus additional to taste
• Fresh parsley or dill, optional

INSTRUCTIONS:

1. In a large pot, bring 2 qt stock to a simmer.
2. In a large saucepan, heat oil on low. Add leeks and sauté, stirring occasionally, until soft but not colored, about 7 minutes. Stir in wine and cook until liquid evaporates.
3. Add hot stock and potatoes to leeks. Simmer until potatoes are softened, about 15 minutes. Remove from heat.
4. With an immersion blender, purée soup until smooth. (Alternatively, purée soup in batches in a blender.) If necessary, bring remaining stock to a simmer and add to soup, as needed, to reach desired consistency. Season with salt and cayenne, to taste. If using, garnish with parsley or dill.

Nutrients per serving (1 cup potato leek soup): Calories: 243, Total Fat: 2 g, Sat. Fat: 0.5 g, Carbs: 48 g, Fiber: 4 g, Sugars: 4 g, Protein: 5 g, Sodium: 535 mg, Cholesterol: 0 mg

Clean Eating Magazine

Coconut Lemon Breakfast Bars

 

Aicacia Young RD, LD

Makes 16 bars

Ingredients:

• 1 Tbsp ground flax seed
• 3 Tbsp water
• 2 cups coconut flour
• 1 1/2 tsp baking soda
• 2 tsp baking powder
• 1/4 tsp sea salt
• 2 lemons (for zest and juice)
• 1/2 cup unsweetened, dried coconut flakes
• 1 cup organic, unsweetened applesauce
• 1 tsp vanilla extract
• 1/4 cup olive oil
• 1/2 cup unsweetened almond milk*
• 1/2 cup coconut milk (in a carton or can)
• 1 tsp apple cider vinegar

Method:

Preheat oven to 350 F. Combine the flax seed and water in a small bowl, whisk together, and set aside. It should absorb the water and form a gel. In a large mixing bowl, combine the coconut flour, baking soda, baking powder, and sea salt. Add the zest of two lemons and the dried coconut flakes; gently mix with a spatula. In a separate mixing bowl, combine the applesauce, lemon juice, vanilla extract, and olive oil. Whisk together until ingredients are thoroughly combined. In another small bowl, combine the almond milk, coconut milk, and apple cider vinegar. It may curdle a little, but that’s fine. Add all the liquid ingredients, including the flax seed, to the dry ingredients. Gently fold the dry ingredients into the wet ingredients with a spatula. Be sure not to overwork the mixture. When a loose batter has formed, spoon the mixture on to a prepared baking sheet. If your mixture is too dry, add more coconut or almond milk to moisten. Form mixture into small 2×3″ rectangular bars, and bake in oven for 30-40 minutes. Remove bars from oven, let cool, and serve.

Notes:

*If you are following the autoimmune protocol or have tree nut allergies, you can replace the almond milk with coconut milk or hemp milk.

Cookie Dough Bites

Pumpkin Cookie Dough Bites

Aicacia Young, RD, LD

Serves 18

Ingredients:

Home-made Pumpkin Pie Spice:

• 3 Tbsp ground cinnamon
• 2 tsp ground ginger
• 2 tsp nutmeg
• 1 1/2 tsp ground allspice
• 1 1/2 tsp ground cloves

Pumpkin Cookie Dough Bites:

• 1/2 cup almond butter
• 1/4 cup honey
• 1/2 tsp vanilla extract
• 2 Tbsp pureed pumpkin
• 3/4 cup almond flour
• 1 Tbsp ground flaxseed
• 1/4 tsp sea salt
• 1/2 Tbsp home-made pumpkin pie spice

Method:

Prepare the Home-made Pumpkin Pie Spice by combining spices in a small bowl. Mix well and store in a small jar or spice container. Combine almond butter, honey, pureed pumpkin, and vanilla in a large bowl and mix until creamy. In a separate bowl, combine dry ingredients – almond flour, flaxseed, sea salt, and pumpkin pie spice. Add dry ingredients to wet ingredients and mix well. Using your hands, thoroughly knead the dough. If your dough is too dry, add a teaspoon of water and continue kneading. If your dough is too wet, add a little bit more almond flour. Use a tablespoon to scoop out the dough and roll into small one-inch balls. Refrigerate bites for 30 minutes before serving.

Variation: You can dust your cookie dough bites in extra cinnamon and shredded coconut for decoration, or you can fold in crushed pecans, dark chocolate chips or cacao nibs for a slightly different flavor and crunch.

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Vegan Pumpkin Ice Cream

Vegan Pumpkin Ice Cream

Aicacia Young, RD, LD

Serves 8

Ingredients:

• 2 cups pitted Medjool dates
• 1 quart water
• 2 cans unsweetened organic full-fat coconut milk
• 1 1/2 cup almond milk
• 1 can organic pumpkin
• 1 tsp organic vanilla extract
• 2 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tsp ground ginger
• 1 tsp ground cloves
• 1/2 tsp sea salt

Method:

Store canned coconut milk in the refrigerator overnight to allow it to thicken. Bring 1 quart of water to a boil in a small pot. Once water reaches a rolling boil, remove it from heat. Let dates soak in boiling water for 10 minutes. Drain dates and place them in a blender with all the other ingredients. Process mixture in ice cream maker and store in freezer. If you do not have an ice cream maker, you can freeze mixture immediately, removing it from the freezer and quickly whisking it every 20 minutes until frozen.

Note: This ice cream hardens very quickly in the freezer. When you’re ready to enjoy it, just remove it from the freezer and let it thaw out for about 20 minutes before serving.

 

Register for the Gluten Sumit

THE WORLD’S FIRST GLUTEN SUMMIT
COULD CHANGE YOUR LIFE!

Dr. Tom O’Bryan of theDr.com has gathered 29 of the world’s experts and opinion leaders on the topics of gluten-related disorders, nutrition and healthy living for a series of online interviews taking place for FREE from November 11-17, 2013.

---

During the summit, you will:

• Learn about the latest research on gluten-related disorders;
• Understand why we MUST call more attention to them;
• Gain improved knowledge of proper diagnosis/treatment methods;
• More frequently ask, “Could this health issue be due to gluten?”

The goal of The Gluten Summit is to shift the scientific discussion and clinical recognition of gluten-related disorders forward by five years. Meaning, we want the conversation between patients and doctors that will be happening five years from now to happen now.

http://theglutensummit.com/

Benefits of Apple Cider Vinegar

Lentil Veggie Soup

Ingredients

• 28 oz. diced organic tomatoes with their juices
• 6 oz. organic tomato paste
• 2 cups organic vegetable broth (you can add more if you like it soupier)
• 3 teaspoons organic coconut sugar
• 1 tablespoon organic Worcestershire sauce (find it here) Make sure it's organic...if it's not, it contains yucky chemical stuff!
• 1 teaspoon organic dried parsley
• 1 teaspoon organic dried basil
• 1/4 teaspoon sea salt
• 2 cloves of organic garlic, minced
• 1/2 cup organic dried lentils, rinsed
• 6 organic red skin potatoes, cut into bite-sized pieces (quartered)
• 2 organic carrots, sliced
• 3 organic celery ribs, chopped
• 1 cup organic corn

Instructions

1. Combine all ingredients in a 3-qt. slow cooker
2. Cover and cook on low for 8 hours or until all veggies are tender.

Notes

One of our favorite ways to enjoy this soup is by dunking a piece of organic whole grain sourdough bread into it.

http://www.dailypea.com/lentil-veggie-soup-in-the-crock-pot

Copyright 2013 Daily Pea

7 Nutrient Dense Snacks To Make in Under Ten Minutes

No-Bake Organic Coconut Balls

These dainty snack balls are simply divine, the kind of treat that is almost too good to be true. Perfectly sweet with a balanced all-natural flavor, they are buttery and melt-in-your-mouth delicious while bolstering all the health benefits of coconut.

Goji Berries

 

These charming, bright red-orange berries, native to the dynamic, high altitude climate of the Himalayas are phenomenally nutrient rich. Try a handful, blend them into your favorite trail mix or mash them into a mango guacamole that is so good it can be enjoyed by the spoonful.

Spiced Organic Coconut Chips  

 

As perhaps one of the tastiest and easiest-to-prepare snack foods I've ever had the joy of savoring, these charming bite-sized treats include just 3 ingredients and take less than 3 minutes to make. 

Nut Butters and Celery or Fruit

There is just something about smooth tasty nut butters slathered on a fresh apple that is unbeatable. Whether you decide to make your own from soaked and dried nuts, organic sprouted nuts or buy sprouted nut butters from Better Than Roasted Nuts, mix and match nuts and seeds to get a variety of nutrients in your diet. Organic Coconut Spread with fresh strawberries (as pictured above) is also a unique and sweet combination to try!

Pastured Eggs

Who said eggs were just for breakfast? Full of amino acids, fat soluble vitamins, healthy fats and minerals, fried up in a jiffy or hard boiled for on the go- eggs are the perfect snack food. Pastured eggs have a superior nutrition profile and are from chickens that are generally raised in a more sustainable and humane manner.

Nora's Nut Ball Snackers

This easy to make snack is brilliantly simple, beautifully nutritious and delicious and kid-approved.

Radiant Life Superfood Smoothie

This is our time-tested original recipe and a delicious way to get your superfoods down in one delicious slurp! It can also be personalized depending on your constitution and nutritional needs, but maintains a pleasant berry flavor and rich texture.

Coconut Almond Delights

Looking for something decadent? Indulge in this melt-in-your-mouth recipe for homemade coconut almond delights with dark chocolate or carob chips covered in a smooth organic coconut spread.