Strawberry Spinach Salad

SERVES 2

Ingredients

• 6 cups baby spinach

• 2 tablespoons finely chopped red onion

• 1 cup sliced strawberries

• 3 tablespoons light raspberry vinaigrette

• 1/2 medium avocado, diced

• 4 tablespoons toasted walnut pieces

Preparation

• Combine spinach, onion, and strawberries in a medium bowl.

• Drizzle with vinaigrette; toss to coat.

• Top with avocado and walnuts.

I was talking to a health client of mine the other day about the long journey that I’ve taken to being a healthy eater and having a balanced weight. For me it was a slow, gradual process. I started out setting really small goals for myself. For example, one of the first decisions I made early on was to quit eating fast food. That was a big step for me because I used to LOVE going to Wendy’s and it took awhile to make the adjustment. After I felt like I’d conquered my fast-food addiction, I set another small goal for myself: quit drinking coke! Little by little I transformed my way of eating over the years. My current diet which is primarily plant based, is a total 180 from what it was 20 years ago. What I always recommend to clients starting out is to be gentle with themselves and to set realistic goals along the way.

One of the things that has really helped inform my food choices over the years is an awareness around THE ENERGY OF FOOD. Before I got into nutrition I never, EVER thought about foods containing their own unique energy. I would eat a hot dog and not make a connection between the hot dog I just ate and the quality of my energy afterwards!

(I really have to stretch myself to remember back to this time because it’s SO different from how I think about food today!)

Nowadays it’s second nature to consider how a certain food is going to affect my mood, my mental clarity, and my energy levels.

This approach is largely based on the yogic concept of Prana, which is a Sanskrit word translated as energy. There is a vital life-force energy that exists around us and inside us. Energy comes from the universe: from the air we breathe and from our food. When we eat, we assimilate not only the nutrients, but also the energy of the food.

Certain foods, such as fresh produce, have a greater amount of energy than foods that are heavily processed. If you think about it, this intuitively makes sense.

Plant foods which grow into the ground and absorb the nutrients from the soil and then grow up toward the sun and soak up chlorophyll, provide our blood with oxygen. For this reason, greens are powerful mood enhancers. They actually lift the spirit!

In contrast to these vegetables, reflect for a moment on the character of a donut. It starts with dough, made of wheat and sugar; then it’s deep-fried in oil and topped with sugary icing. What kind of energy do you imagine you get from this donut?

Experiment with how different foods and their unique energetic properties affect you!

By understanding the energy of food, you can choose meals that will create the energy you are seeking in your life!

Chocolate Avocado Pudding

MAKES 2-3 SERVINGS

• 2 large ripe avocados, pitted and peeled

• 3 tablespoons cacao powder or cocoa powder

• 1/4 teaspoon pure vanilla extract

• 1 tablespoon almond butter

• Pinch of sea salt

• 2 tablespoons coconut or almond milk

• Raspberries

• Shredded coconut

1. Combine the avocados, cacao powder, maple syrup, vanilla, almond butter, salt, and coconut milk in a blender and blend until smooth, scraping down the sides as necessary.

2. Divide the pudding between two or three bowls and top it with raspberries and shredded coconut. Avocado pudding is best when eaten immediately.

Creamy Curried Lentils

MAKES 4 SERVINGS

Ingredients

• 1 tablespoon coconut oil

• 1 small white or yellow onion, chopped

• 4 cloves garlic, minced

• 1 teaspoon salt

• 1 tablespoon curry powder

• 2 teaspoons ground turmeric

• 1 teaspoon ground cumin

• 1/2 teaspoon red pepper flakes

• 1 cup dried green or brown lentils

• 3/4 cup quinoa, rinsed

• 4 cups low-sodium vegetable broth

• 4-5 cups firmly packed, chopped spinach, chard, collard greens, or kale

• 1 cup full-fat coconut milk

• 2 tablespoons freshly squeezed lime juice

• Fresh ground black pepper

• Optional toppings: toasted cashews, chopped fresh cilantro, lime wedges

Cooking Instructions

Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for about 5 minutes, until tender and translucent. Add the garlic and cook, stirring constantly, for 2 minutes.

Stir in the salt, curry powder, turmeric, cumin, red pepper flakes, lentils, and quinoa, then stir in the broth. Bring to a boil over high heat, then lower the heat, cover, and simmer for 25 minutes. If the curry is very thick, you can add 1/2 cup water to thin it slightly. Add the greens, cover, and cook for 5 minutes, letting the greens steam on top of the curry.

Stir in the greens, then stir in the coconut milk and lime juice. Season with black pepper, then taste and adjust the seasonings if desired. Serve right away, with any additional toppings you like.

Beans and Greens Quesadillas

MAKES 4 SERVINGS

Ingredients

SEASONED COLLARD GREENS

• 1 bunch collard greens (8-12 ounces)

• 1 tablespoon extra-virgin olive oil

• Fine sea salt

• 2 cloves garlic, pressed or minced

• Pinch of red pepper flakes

• Freshly ground black pepper

• 1/2 teaspoon apple cider vinegar or lemon juice

QUESADILLAS

• 4 whole-grain tortillas (8 inch)

• 2 cups grated mild cheddar or Monterey Jack cheese

• 1 cup cooked pinto beans (from one 15 ounce can), rinsed and drained

• Refined avocado oil or other quality high-heat vegetable oil, for brushing

OPTIONAL GARNISHES

• Salsa, guacamole, sour cream, or cashew sour cream

Cooking Instructions

1. To prepare the collard greens: Use a sharp chef’s knife to cut out the center rib of each collard leaf. Stack a few leaves at a time and roll them into a cigar-like shape. Slice across the roll as thinly as possible to yield collard ribbons about 1/4 inch wide. Shake up the greens and give them a few chops so the strands aren’t too long.

2. In a large skillet, warm the olive oil over medium heat until shimmering. Add the collard greens and a pinch of salt. Cook, stirring often, until they are wilting, dark green, and some are starting to lightly char on the edges, 4-6 minutes. Add the garlic, pepper flakes, and a few twists of black pepper. Cook, stirring constantly, until fragrant, about 1 minute. Stir the vinegar into the greens and remove the pan from the heat. Scoop the contents of the pan into a bowl to cool.

3. To make the quesadillas, one at a time: Heat a medium skillet over medium heat. Warm 1 tortilla for about 30 seconds, flipping halfway. Flip once more and sprinkle one-half of the tortilla with about 1/4 cup shredded cheese. Cover the cheese with one-fourth of the cooked collard greens and 1/4 cup pinto beans. Sprinkle about 1/4 cup cheese over the fillings and fold over the empty side o the tortilla to enclose the fillings.

4. Quickly brush the top of the quesadilla with a light coating of oil, then flip it with a spatula. Let the quesadilla cook until golden and crispy on the bottom, 1-2 minutes. Brush the top with a light coating of oil, then carefully flip it and cook until the second side is golden and crispy. Transfer it to a cutting board. Repeat to make 3 more quesadillas.

5. Slice each quesadilla into 3 pieces with a chef’s knife. Serve immediately with salsa, guacamole, and/or sour cream on the side, if you’d like. Leftovers store well, chilled, for up to 4 days. Gently reheat in the oven before serving.

Zucchini Pesto Pasta Salad

MAKES 4 SERVINGS OF SALAD, AND ABOUT 1 CUP OF PESTO

Ingredients

SALAD

• 3 medium zucchini or summer squashes, halved lengthwise and then cut crosswise into 1/2 inch half-moons

• 1 tablespoon olive oil

• Coarse salt and freshly ground black pepper

• 8 ounces penne or rotini pasta

• 1 1/2 cups cooked navy or Great Northern beans, or 1 can, drained and rinsed

PESTO

• 2 1/2 cups loosely packed fresh basil leaves

• 1 clove garlic, chopped

• 1/4 cup walnuts

• 3 tablespoons nutritional yeast

• 1/4 cup olive oil

• 1 tablespoon freshly squeezed lemon juice

• 1/2 teaspoon salt

• Freshly ground black pepper

OPTIONAL ACCOMPANIMENTS

• Arugula, baby spinach, or other tender leafy green; lemon wedges; Cheesy Hemp Seed Topping or vegan parmesan

Cooking Instructions

To make the salad, preheat the oven to 400 degrees and line a rimmed baking sheet with parchment paper. In a large bowl, toss the zucchini with the oil until evenly coated. Season with salt and pepper and toss again. Spread evenly on the lined baking sheet and bake for 25-30 minutes, until tender and lightly browned.

Meanwhile, bring a large pot of salted water to a boil. Stir in the pasta, then adjust the heat to maintain a low boil. Cook, stirring occasionally, until the pasta is tender but still firm. Drain well.

Put the pasta, zucchini, and beans in a large bowl and stir gently to combine.

To make the pesto, combine the basil, garlic, walnuts, nutritional yeast, oil, lemon juice, and salt in a food processor and process for 1 minute. Scrape down the sides of the work bowl, season with pepper to taste, then process for 30 seconds, until the pesto has a mostly smooth, even consistency.

Add the pesto to the pasta mixture and stir gently to combine. Serve warm, cool, or at room temperature, scooped over fresh greens, and with your favorite toppings.