1 green pepper, diced
1 sweet onion, diced
5-7 cloves of garlic, minced
28oz can petite diced tomatoes
15oz can petite diced tomatoes
28oz can crushed tomatoes
2t dried basil
1/2t dried oregano
salt to taste
ground black pepper to taste
In a large skillet over medium heat add EVOO, green pepper, onion, and garlic. Sauté till the onion is translucent. Add basil and oregano, stir and let simmer for a couple minutes.
– If you are adding ground turkey, sausage, or very lean beef….this would be the time to do it.
Add diced tomatoes (do not drain), sugar, salt, and pepper, and cook till they start to soften and fall apart. About 8-10 minutes. Add crushed tomatoes. Simmer on very low heat for minimum of 15 minutes. This can simmer, covered, much longer if needed. Serve over your favorite pasta or veggie.
Tip: If your people don’t like green pepper and onion, toss it in the food processor. The tomatoes will hide the chunks. You can also use all crushed tomatoes if you need to be completely chunk-free.
1 1/2c raw cashews, soaked 3/4c water 2T fresh lemon juice 2t apple cider vinegar 1/2t fine sea salt
1/4c coconut or rice milk (optional)
1t chives (optional)
1/2t garlic powder (optional)
Place cashews in a bowl and cover with water. Soak overnight or for 8 hours if you have the time. For a quick-soak method, pour boiling water over the cashews and soak for 1 hour. Rinse and drain.
Place the drained cashews in a high-speed blender or food processor.
Add the water, lemon, vinegar, and salt. Blend on high until super smooth. Add optional spices. You might have to stop to scrape down the blender now and then or add a touch more water to get it going. To make a bit creamier and not quite as thick, add coconut or rice milk.
Transfer into a small, air-tight container and chill in the fridge. It makes 2+ cups. The cream will thicken up as it chills. The cream will keep in the fridge for about 1 week.
3c cooked quinoa (1c dry quinoa to 2c water, broth or stock)
2-3T olive or avocado oil
1 large red bell pepper, de-seeded & sliced thin
1/2-1 large green bell pepper, de-seeded & sliced thin (optional)
1 large onion (any), halved & sliced thin
3 large cloves of garlic, minced
1t chili powder
1/2t sweet paprika
1/4-1/2t cayenne pepper (to taste)
– MIX OF ANY BELOW –
1-1.5lbs raw chicken breasts (thinly sliced), steak (thinly sliced), shrimp, or veggies/beans
– veggies could be broccoli, cauliflower, carrots, zucchini, black or pinto beans (drain & rinse beans)
1/2-3/4c tomato salsa (pick your favorite!)
4oz cheese, shredded (pepper jack, cheddar, colby jack)…I now use vegan/dairy-free cheeses
2 scallions, green & white parts, sliced thin
1. In a medium sauce pan start your quinoa. Follow directions on package. I will also add garlic & onion powder (1/2t ea) an a little salt. Completely optional.
2. Heat your oil in a large skillet over medium to medium-high heat. Add the bell pepper and onion. Cook till softened and starting to brown. About 10 minutes.
3. Add fresh garlic, chili powder, paprika, cumin, and cayenne, and cook for about 1 minute. Stir constantly.
4. Add your protein and/or veggies. Stirring till fully cooked…veggies need to be slightly softened. You may need to add a little more oil for this step.
If using beans, wait till step 5.
5. Turn the heat down to medium-low and add your cooked quinoa, salsa, and beans. Stir till well mixed and warm throughout.
6. Turn the heat down to low, sprinkle cheese on top. Cover the skillet and leave until the cheese is melted.
7. Sprinkle the scallions on top and serve!
1c creamy peanut butter
2/3c brown sugar, packed
1 teaspoon vanilla extract
2 large eggs*
3/4c GF rolled oats
1/2t baking soda
1/2c chocolate chips, dairy-free if needed
1/2c unsweetened coconut flakes
1/2c dried cranberries
1/2c slivered or chopped almond
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. I have also used glass casserole dishes in a pinch and they worked great.
2. In small bowl mix together the oats and baking soda; set aside.
3. In a large bowl mix together peanut butter, brown sugar, eggs and vanilla until smooth. Mix in dry ingredients with a wooden spoon, then gently fold in chocolate chips, coconut, cranberries, and almonds.
4. Roll cookies into 2-inch dough balls and place 2 inches apart on the prepared baking sheet. BARELY flatten the top of the cookie with your hand.
5. Bake cookies for 9-12 minutes and remove when edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven. Cool for 5 minutes on the cookie sheet then transfer to a wire rack to cool completely.
6. Sprinkle each cookie with flakey sea salt (optional). Makes 16-20 cookies.
* This can be made without eggs. If making vegan do not use an egg alternative.
3 sweet potatoes
1/4 chopped red onion
1/2 chopped red bell pepper
1/2c mayonnaise (use vegan mayo if needed)
1T lemon juice
2t curry powder (or more less to taste)
3T chopped parsley
Peel sweet potatoes and cut into 1-inch cubes. Boil until soft, drain and chill. Mix remaining ingredients together and toss with sweet potatoes. Chill for 1 hour.
This kitchari recipe is tridoshic, but is particularly good for Pitta types. The cilantro and coconut add to the cooling qualities that Pitta needs. Do you know your dosha?
Serves 2 people for a day.
1c split yellow mung dal
1c white basmati rice
3T ghee or coconut oil*
1/2t turmeric powder
1-1/2″ piece of fresh ginger, peeled and chopped
2T unsweetened shredded coconut
1 handful of chopped fresh silantro
1/2c water (for blender
1. Pick over rice and mung dal. Rinse well. Soak dal for a few hours, if you have the time.
2. Prepare veggies. Cut into smallish pieces and steam.
3. Place ginger, coconut, cilantro, and the 1/2c water into a food processor or blender. Blend till liquefied.
4. Heat ghee or oil on medium in a large saucepan and added blended items, turmeric and salt. Stir well.
5. Mix in rice, dal, and 4c of water. Bring to a boil. Boil uncovered for 5 min. Lightly cover and simmer for 25-30 min adding more water if needed until the dal and rice are tender.
6. Add prepared veggies during the last 10-15 min of covered cooking or steam and serve on the side.
2T extra virgin olive oil
1 medium sweet onion, chopped & sauteed
4c vegetable stock
2-3T minced garlic
2 15oz cans of tomatoes, drained
– I use 1 can of petite diced and 1 can of fire roasted. Then puree the fire roasted.
2 15oz cans of mixed veggies
– low sodium. I prefer carrots, celery, potatoes, green beans, corn, lima beans…you pick.
1 15oz can great northern beans, drained
1 15oz can garbonzo beans, drained
2 15oz cans of kidney beans, drained
– I prefer one each of light and dark red.
1T dried parsley
1-1/2t dried oregano
1t sea salt (or to taste)
1/2t ground black pepper
1/2t dried basil
1/4t dried thyme
8oz chopped frozen spinach
1. Add EVOO to medium pan. Sautee onion till it’s translucent.
2. Add everything to your crockpot.
3. Cook on high for 3-4hrs or on low for 6-8hrs.
– If cooking on your stovetop, bring to a boil and then drop the temp to simmer for 40 minutes.
– DO NOT SUBSTITUTE CHICKEN BROTH….it’s not the same.