• 4 very ripe avocados

• 1/3 c. Milk (any type)

• 1/2 c semi sweet choc chips, melted

• 1/2 c. Unsweetened cocoa powder

• 1 tbsp vanilla

• 1/2 c agave or maple syrup

• Pinch of kosher salt

Blend it all in a vita mix and let it go until smooth (you'll have to scrape it down a few times). If you don't have a Vitamix, a food processor would probably work fine.  Also, make this the day before you plan to eat it; it needs at least 24 hrs in the fridge.

• Extra virgin olive oil

• 1 tbsp ground ginger

• 1 med vidalia onion - small dice

• 3-4 stalks celery - small dice

• 1-2 lbs carrots - peeled& med dice

• White wine

• Pinch of sugar

• 3-4 cups vegetable stock (I like pacific organic)

Heat a large soup pot, and pour enough EVOO to coat the bottom.  Add ginger and cook for one minute.  Add onion & pinch of kosher salt, and cook until translucent.  Add celery & carrots, sweat.  Add a big splash of white wine, and cook until it’s almost gone.  Add sugar, more salt, stock, and simmer uncovered for about 30 min, veggies should be super soft.  I purée it in the vita mix, then adjust the taste for more salt.  Serve with a little drizzle of good evoo and pea tendrils.

• 3/4 c spelt flour 

• 3/4 c ap flour

• 1 tsp baking powder

• Pinch salt

• 3 ripe bananas - mashed 

• 1/2 c sugar

• 1/3 c olive oil

• 1 egg

Mix it all up and bake at 35 For 20 min.

Makes about 12 muffins

By, Helen Pufahl

8 servings

• 2 small or 1 large head of cauliflower cut into florets

• 3 whole pealed cloves of garlic

• One small onion cut in chunks

• ¼ cup of chicken broth (or enough to cover the bottom a pot)

• Salt and pepper to taste

• Chopped dill or chives….your choice

• 1 Tablespoon of butter

• 2 tablespoons of cream 

Put all the ingredients except the last 3 in a pot. Cover and cook on med. Heat until the cauliflower becomes soft. 

Use an emulsion blender to cream.

Add the remaining ingredients and enjoy!

Keeps in the refrigerator for up to 5 days

Estimate of nutritional information for 1 serving

Calories     Fat      Carb.      Fiber      Protein

32        1        3             1              1

By, Helen Pufahl

4 Servings - Serving size 4 ounces

Meat Filling

• 2 tablespoons olive oil

• 1 cup chopped yellow onion

• 2 teaspoons dried parsley leaves

• 1 teaspoon dried rosemary leaves

• 1 teaspoon dried thyme leaves

• ½ teaspoon salt

• ½ teaspoon ground black pepper

• 1 tablespoon Worcestershire sauce

• 2 garlic cloves -minced

• 2 tablespoons tomato paste

• ½  cup beef broth

• 1 cup of each carrots and peas

Add the oil, onions, and garlic to a skillet and place over medium-high heat, and cook until onions are translucent.

Add the ground beef (or ground chicken) to the skillet and break it apart with a wooden spoon. Add the parsley, rosemary, thyme, salt, and pepper. Stir well. Cook for 6-8 minutes, until the meat is browned, stirring occasionally.

Add the Worcestershire sauce. Stir to combine. Cook for 1 minute.

Add tomato paste. Stir until well incorporated and no clumps of tomato paste remain.

Add the broth, peas and carrots.. Bring the liquid to a boil, then reduce it to simmer. Simmer for 5 minutes, stirring occasionally.

Set the meat mixture aside. Preheat oven to 400 degrees Fahrenheit.

Pour meat mixture Into a casserole dish. Top with Mashed cauliflower.

(see cauliflower mashed recipe…..use ½ the amount)

Bake uncovered for 25 to 30 minutes or until top gets golden brown.

Calories    Fat    Carb.     Fiber  Protein

273      10     11       4           32

By, Helen Pufahl

Approximately 5 Servings- Serving Size 3 tablespoons

Ingredients

• 1 clove garlic chopped

  2 tbsp freshly squeezed lemon juice (about 1/2 of a lemon)

• Carrot tops from 1 large or 2 smaller bunches of carrots 

• 1 small onion chopped

• ½ cup walnuts or pine nuts

• 3 tbsp olive oil

• salt and pepper to taste  

• ¼ cup grated Parmesan cheese

• ¼ cup vegetable or chicken broth

Instructions

To blanch the carrot tops: remove thick stem pieces. Bring a pot of water to a boil.  Once boiling, add the carrot tops to the pot. Stir occasionally, cooking for about 3 minutes or until bright green and tender. Immediately remove from the pot and strain liquid and allow to dry.

Add all ingredients except the salt and pepper to the food processor. Blend until a chunky paste forms with small bits of carrot tops. Depending on the size of your food processor, you may need to stop frequently to scrape down the sides.  Season to taste with salt, pepper, and more lemon juice if desired.

Once cooled to room temperature, store the pesto in the fridge in an airtight container for several days. The bright green color may fade to a slightly darker green, and this is totally normal.

Calories     Fat      Carb.      Fiber      Protein

107      10        2             1             1

By, Helen Pufahl

6-8 Servings - Serving Size 1 chicken thigh

Ingredients

• 1 tablespoons coconut oil

• 6-8 chicken thighs skin-on, bone-in

• 2 cups broccoli florets

• 1 onion finely chopped

• 3 garlic cloves crushed

• 1 teaspoon crushed ginger

• 2 teaspoons curry powder

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin

• 1 teaspoon ground turmeric

• ½ teaspoon smoked paprika

• ½ teaspoon chilli powder

• ¼ teaspoon cayenne pepper optional

• 400 g (14oz) coconut milk

• 2 tablespoons cream optional

• salt and pepper to taste

Instructions

1. Melt the coconut oil in a large frying pan, then fry the chicken until golden and crisp, remove and set aside.

2. Fry the onion in the same pan (add a little more coconut oil if needed) until soft and translucent then add the ginger, garlic and spices and fry for another 30 seconds until fragrant.

3. Pour in the coconut milk, and cream and allow to come to a simmer. Add the chicken thighs to the sauce then turn down the heat and allow to cook for 15-20 minutes until the chicken is cooked.

4. In the meantime, steam the broccoli until almost cooked through and transfer to the chicken and coconut curry sauce to finish cooking.

Calories     Fat      Carb.      Fiber      Protein

254   9       8         1        23

By, Jacqui Scover

8 Servings

Ingredients

• Cooking spray

• ½ cup flour

• ¼  tsp salt

• ¾ tsp dried oregano

• ½ tsp baking powder

• 3 large eggs

• ½ cup fat-free milk

• ¾ cup crumbled feta cheese

• ¼ cup pre-shredded part-skim mozzarella cheese

• ¼ cup onion, minced

• 2 garlic cloves, minced

• 2 (10 oz) pkg frozen chopped spinach, thawed

Instructions

1. Coat a 9-inch pie plate with cooking spray, set aside.

2. Combine flour, salt, oregano & baking powder in a small bowl, set aside.

3. In large bowl beat eggs with a whisk about 1 minute.

4. Add milk, cheeses, onion & garlic, mix well

5. Add spinach, stirring mixture well.

6. Using a spatula fold the dry ingredients into the spinach mixture.

7. Transfer to prepared pie plate & smooth top.

8. Bake for 45 minutes or until the pie is slightly puffed & lightly browned around edges.

9. Remove from oven & let cool for 5 minutes before serving.

Calories     Fat      Carb.      Fiber      Protein

119 5.7 10 1.75 7.2

By, Jacqui Scover

4 Servings - Serving Size 1 chicken breast

Ingredients

• 1 TBS red wine vinegar

• 3 TBS & 2 tsp olive oil

• Salt & pepper

  ½ small onion, finely chopped

• 1 cup corn kernels

• 1 pint grape tomatoes, halved

• 4 (6 oz) boneless, skinless chicken breasts

• 2 lbs tomatoes, sliced

• 6 oz fresh mozzarella, sliced

• ¼ cup basil leaves

Instructions

Whisk together vinegar, 3 TBS oil, ½ tsp salt & ½ tsp pepper in a medium bowl.

Stir in onion.

Add corn & grape tomatoes, toss to combine, and set aside.

Rub the chicken with the remaining 2tsp of oil, season with salt & pepper.

Grill chicken until cooked through.

Arrange sliced tomatoes, chicken & mozzarella on a platter.

Spoon corn mixture over the top, then sprinkle with basil.

Calories     Fat      Carb.      Fiber      Protein

466 14.1 54 7.4 32.5

By, Helen Pufahl

Ingredients

• 2 tablespoons unsalted butter, sliced into several pieces

• ½ cup sliced almonds

• ¼ cup thinly sliced shallot (about 1 small) 

• 1 pound haricots verts or slender green beans, trimmed

• 2 teaspoons lemon juice, to taste

• 1 tablespoon + ½ cup water, divided 

• ½ teaspoon fine salt, to taste

• Freshly ground black pepper, to taste

Instructions

In a large skillet over medium-low heat, melt the butter. Once it’s completely melted, add the almonds. Cook, stirring constantly, until the butter has browned, and the almonds begin to brown, about 7 to 8 minutes.

Add the shallot and cook, while stirring constantly, for 1 minute. Stir in the lemon juice and 1 tablespoon water. While stirring, cook until the liquid thickens enough that your spatula leaves an open trail on the pan behind it, about 1 more minute. 

Use your spatula to scoop all the mixture into a bowl and set it aside for now. Return the empty skillet to the stovetop, and add the green beans, ½ cup water, and ½ teaspoon salt. Cover and cook over medium heat, stirring occasionally, until the beans are nearly tender, about 9 to 10 minutes. 

Remove the lid and cook over medium-high heat until the liquid evaporates, about 2 to 4 minutes. 

Add the reserved almond mixture to the skillet and toss to combine. Season with salt and pepper to taste, and serve. Leftover green beans will keep in the fridge, covered for about 4 days. 

By, Helen Pufahl

6 Servings

Ingredients

• 6 medium-large apples*

• ½ cup old-fashioned rolled oats

• ⅓ cup walnuts

• 2 Tablespoon flax seeds

• 1 teaspoon cinnamon

• pinch fine-grain sea salt

• 2 Tablespoons pure maple syrup

Instructions

Preheat oven to 350. 

Wash and core apples. Place in a glass or ceramic baking dish

Place oats, nuts, flax, cinnamon, and salt in a food processor and pulse until well mixed and crumbly. It's OK if some of the oats are still whole.

Transfer the mixture to a small bowl. Pour in the maple syrup and stir until well combined.

Evenly distribute the oat mixture into apple cavities and then pour in water up to ¼" up the side of the baking dish.

Bake for 45 minutes to 1 hour or until apples are soft. Baked apples are finished when you can easily stick a fork into them.

Serve warm or at room temperature.

Notes

Apples that work well in this recipe include fuji, Honeycrisp, pink lady, braeburn, granny smith, or gala. 

Nutrition

Serving: 1 apple | Calories: 167kcal | Carbohydrates: 34g | Protein: 2g | Fat: 4g | Polyunsaturated Fat: 3g | Sodium: 26mg | Fiber: 6g | Sugar: 23g

Escarole and Orzo Soup with Turkey Parmesan Meatballs

4 Servings (as a main course)

Ingredients

• 1 large egg

• 2 tablespoons water

• 1/4 cup plain dried breadcrumbs

• 12ounces lean ground turkey

• 1/4 cup freshly grated Parmesan cheese

• 2 tablespoons chopped fresh Italian parsley

• 2 garlic cloves, minced

• 3/4 teaspoon salt

• 1/4 teaspoon ground black pepper

• 8 cups (or more) low-salt chicken broth

• 1 cup chopped peeled carrots

• 3/4 cup orzo (rice-shaped pasta)

• 4 cups coarsely chopped escarole (about 1/2 medium head)

Preparation

1. Step 1: Whisk egg and 2 tablespoons water in a medium bowl to blend. Mix in breadcrumbs; let stand 5 minutes. Add turkey, Parmesan cheese, parsley, garlic, salt, and pepper; gently stir to blend. Using wet hands, shape turkey mixture into 1 1/4-inch-diameter meatballs. Place on baking sheet; cover and chill 30 minutes.


Step 2: Bring 8 cups of chicken broth to boil in a large pot. Add carrots and orzo; reduce heat to medium and simmer uncovered for 8 minutes. Add turkey meatballs and simmer for 10 minutes. Stir in chopped escarole and simmer until turkey meatballs, orzo, and escarole are tender, about 5 minutes longer. Season soup to taste with salt and pepper. DO AHEAD Can be made 2 hours ahead. Rewarm over medium heat, thinning with more broth if desired.


Step 3
: Ladle soup into bowls and serve.