Eat, love and be happy. r e c i p e
b o o k
Content b r e a k fa st Delicious Zuccini Pancakes ................................... 6 Baked Oatmeal ..................................................... 7 Superfood Egg & Kale Quesadilla ........................... 8 Sweet Potato Thyme Waffles .................................. 9 Gluten-free, Egg free, Dairy-free Pancake ............... 10
f r e sh
d r i n k s
Fizzy Watermelon Drink ....................................... Golden Milk Turmeric Drink ................................. Watermelon, Lemon Ginger Drink ........................ Wild Blueberry Lemonade ...................................
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lu n c h Chicken Hand Pie ................................................ Creamy Coconut Lentil Pasta ................................ Everything at home Salad .................................... Herb Skillet Chicken ............................................ Mango Avocado Shrimp Salad .............................. Tofu Patties .........................................................
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t r e at s
Chia Superfood Pudding ..................................... Green Delight Smoothie ...................................... Raw Fruit Salad ................................................... Sweet Potato Doughnut ........................................ Turkey Puffs ........................................................
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d i n n e r Chicken and Veggies Skillet .................................. Creamy Coconut Chickpeas .................................. Creamy Garlicky Salmon ..................................... Potato & Beef Hot Pot ........................................... Veggie Shrimp Chinese Fried Rice .........................
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A g a t h a Agatha Achindu is a wellness entrepreneur, speaker, and educator who specializes in helping American families thrive, by transforming the way they live and feed their children. As the founder of Life Unprocessed™ and Yummy Spoonfuls®, she is on a relentless mission to make healthy living attainable to all. A Certified Integrative Nutrition Coach and yoga instructor, she extends her mission further by offering a brand perspective that amplifies her message of whole living for modern times. For Agatha, eating healthy and nutritious food has never been a trend, but instead, a way of life. Growing up on her parents’ organic farm in Cameroon, West Africa, the kitchen was the hub of activity for their family. Meals were made from scratch with freshly-harvested ingredients and this approach would become the foundation of her life’s work as a wife, mom, food activist, and businesswoman.
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b r e a k f a s t
We hear breakfast is the most important meal of the day, yet so many unconsciously eat and feed their family dessert for breakfast, you might not even know it, but a bowl of frosted flakes has about 15 grams of sugar (4 teaspoons). I know that with our hectic lifestyle nothing trumps the convenience of pouring milk over a bowl of cereal for an easy breakfast. There is a danger to this way of eating, the impacts that overly processed foods have on our health especially the children are well-documented. Processed sugar is inherently pro-inflammatory and excessive inflammation is at the core of all pathophysiology. Sugar places a huge burden on the liver, which can lead to chronic illnesses down the road. We have been a cereal-free home for over 11 years (it was not easy with the kiddos, but it was so worth the effort). The problem with cereal is not only the sugar content; the synthetic ingredients used to fortify cereals are also a concern. Some studies show it creates inflammation in the body that greatly impacts the immune system. Another concern, the extreme high heat used in production to turn grains into little O’s, flakes or shreds (extrusion process) denatures the fatty acids and render so many nutrients toxic. The only way to bring change is to stop buying these products. I have put together 5 delicious, wholesome breakfast recipes that everyone in your family will enjoy. The good news is, the recipes are easy to make, double the batch and eat multiple times.
B r e a kf a s t
Delicious Zuccini Pancakes Hands-on time:
15 min
Total time:
30 min
Makes:
4 servings
Ingredients: 2 medium size zucchini, grated + ½ teaspoon salt (about 1 lb 4 oz) ⅔ cup flour (all-purpose or spelt or oat flour) 2 pasture raised eggs 4 scallions (about ⅓ cup) – thinly sliced 2 tablespoons olive oil Salt and fresh ground black pepper to taste
Steps 1 2
Grater zucchini and sprinkle with salt. Mix and allow to rest for about 10 minutes.
3 4 5 6 7 8
In a large bowl, whisk eggs (let the kiddos help in the kitchen with the eggs).
Place grated zucchini in a cheese cloth or clean kitchen cloth and squeeze. Take out as much liquid as possible.
Add squeezed zucchini, scallions and flour into the bowl. Mix well. Season with salt and fresh ground pepper to taste. Heat oil in a large skillet over medium/high heat. Scoop ⅓ measuring cup of pancake batter and gently place into the skillet. Press down with your spatula, cook until nicely brown (about 2 minutes). Flip and cook the other side (about a minute). 6
B r e a kf a s t
Baked Oatmeal Hands-on time:
10 min
Total time:
55 min
Makes:
4-6 servings
Ingredients: 3 cups sprouted gluten-free oats (any rolled oats will do) 1 cup raw pecans 2 tablespoons hemp seeds 1 teaspoon cinnamon 1 teaspoon nutmeg 2 teaspoons baking powder ½ cup dried cranberries ½ cup dried wild blueberries 6 pasture raised eggs 2 cups milk (we use almond milk, organic whole milk is also fine) ¼ cup melted coconut oil 1 teaspoon vanilla
Steps 1 2 3 4 5 6 7 8
Preheat the oven to 375 degrees Grease a 13 x 9-inch rectangular baking pan or cast-iron skillet with oil. In a large bowl mix all dry ingredients (first 8 ingredients) In another bowl, beat together eggs, milk, vanilla until it is nice and frothy, add coconut oil. Pour the wet mixture over the dry mixture stirring well to combine into a porridge-like mixture. Pour the mixture into your greased baking pan and flatten it out with a rubber spatula to ensure even baking and a good appearance. Bake in the preheated oven for 40-45 minutes or until the oatmeal achieves a pleasing golden-brown color on top. A knife inserted into its center comes out clean and free from liquid, and the fragrance of baked oats, dried fruit, nutmeg and cinnamon perfumes your kitchen. Allow to cool down before cutting. You can serve with any of your favorite toppings including warm milk. 7
B r e a kf a s t
Superfood Egg & Kale Quesadilla Hands-on time:
10 min
Total time:
25 min
Makes:
3 servings
Ingredients: 4 large pasture raised eggs 2 cups chopped kale (baby kale) ½ medium onion – chopped 2 scallions – chopped 1 fresh tomato – deseeded and diced 1 cup good quality cheese 2 teaspoons extra virgin olive oil 1 teaspoon onion powder 1 clove garlic – minced ½ teaspoon salt 3 tortillas Oil to cook the quesadillas (I use ghee). Skillet required.
Steps 1 2 3 4 5 6 7
Scramble the eggs. Season with onion powder and salt. Set aside. Heat olive oil in a medium-size sauté pan on medium heat. Add the chopped onion. Cook until softened (about 3 minutes). Do not rush this step, it brings out the sweetness in onions. Add tomatoes and garlic and continue cooking for about 2 minutes. Add the thinly sliced kale and scallions. Reduce heat, sauté for about 2 minutes or until kale is softened. Remove from heat. Melt a little ghee (or oil) in your skillet. Place the tortilla in skillet and add scrambled eggs, cheese and two scoops of the kale mixture on one side of the tortilla. Fold the other side of the tortilla over the side with the filling. Press down with your spatula. Cook for a minute or two. Flip and cook the other side for a crispy golden color. Remove to a cutting board and repeat the process with the other tortillas and the remaining filling. 8
B r e a kf a s t
Sweet Potato Thyme Waffles Hands-on time:
10 min
Total time:
25 min
Makes:
4-5 servings
Ingredients: 2 cups spelt flour 4 teaspoons aluminum -free baking powder ½ teaspoon baking soda 1 teaspoon nutmeg 1 tablespoon sugar 1 teaspoon fresh thyme 2 pasture raised eggs (separate yolks from whites) 1½ cup milk 1 cup cooked pureed sweet potato (Roast sweet potato at 400 degrees until tender. Allow to cool. Peel and blend until creamy. Add a little water if it is too thick) 3 tablespoons melted coconut oil
Steps 1 2 3 4 5 6 7 8 9
Pre-heat your waffle iron. Depending on the type of iron you have, you may need to lightly oil it. Use your experience with your own equipment in deciding. Combine all of the dry ingredients in a large bowl and whisk them until well combined. Separate the egg yolk from the egg white. In a medium bowl, whisk together milk, thyme, sweet potato, oil, and egg yolk until well combined. In a small bowl, beat the egg white at a high speed for about two minutes using a hand mixer. Stiff peaks should form when you lift the blades. Set aside. Pour the wet ingredients over the dry ingredients. Whisk until well combined, but do not over mix. The batter should be nearly smooth. Fold in the egg white (stiff) into the batter. You are now ready to cook your sweet potato waffles. The amount of batter you use and cooking time will depend on the size and temperature setting of your waffle iron. 9
B r e a kf a s t
Gluten-free, Egg free, Dairy-free Pancake Hands-on time:
10 min
Total time:
25 min
Makes:
3 servings
Ingredients for egg replacement: 1 tablespoon ground chia seeds ⅓ cup water Soak in water for 15 minutes. This equals 1 egg.
Ingredients: 1 cup coconut milk 1 egg replacement 1 cup gluten free oat flour 1 teaspoon baking soda 1 tablespoon sugar ½ teaspoon vanilla Pinch of salt Oil for the griddle
Steps 1 2 3 4 5 6
Mix milk, vanilla and chia ‘egg’ in a large mixing bowl until well combined. Mix all the dry ingredients in another bowl. Pour dry ingredients into the wet ingredients’ bowl and mix until well combined. You are ready to cook your pancakes. Lightly oil your griddle or skillet and heat on medium-low heat. Use a tablespoon to drop the batter onto the griddle. Let the pancake bubble before flipping with your spatula, cook the other side until golden. Repeat until all batter are cooked. Serve with your favorite toppings. 10
f r e s h
d r i n k s
Our home is a soda/sugary drink free home, it is something that I feel so strongly about as a mother, I categorically believe children should not be exposed to the danger that comes with soda addiction - (yes it is highly addictive). I work with way too many adults trying to ditch this habit with very little success even when their health depends on it. It has taken some serious effort and commitment on my part, along with tantrums when the kiddos were younger to make this work. It wasn’t the easiest thing to do given the fact that these types of drinks are everywhere, consumed by almost everyone you know, oh the peer pressure. I am so happy I didn’t give up because today, there is not enough money on planet Earth that will make our youngest (15 years old ) son to drink soda. It was important to me to make sure my children don’t feel deprived growing up, so I always created nifty healthy drinks that they could enjoy while their friends enjoyed their own drinks. Parenting is such an individualist journey; we all ‘journey’ the best we can with what works for each and every one of us. This is the path that works for me and my family. I hope you find my delicious drinks that are brimming with healthy nutrients enjoyable.
Dr i n ks
Fizzy Watermelon Drink Hands-on time:
10 min
Total time:
15 min
Makes:
4 servings
Ingredients: 4 cups watermelon (cubed and seeds removed) 1 bottle of sparkling water (litter bottle)
Steps 1 2
Blend the watermelon until it is totally ground. This should not take more than a minute.
3
Pour watermelon juice halfway in a glass, and top with sparkling water. Equal amount of watermelon and sparkling water.
4
Enjoy the drink.
If your watermelon is notably pulpy or seeded, pour the mixture through a fine mesh strainer into a pitcher.
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Dr i n ks
Golden Milk Turmeric Drink Hands-on time:
10 min
Total time:
15 min
Makes:
2-3 servings
Ingredients: 2 cups almond milk (or whole milk) 1 teaspoon fresh grated turmeric 1 cinnamon stick 1 tablespoon raw honey* (or to taste)
Steps 1 2 3 4
Add milk to a small pot with cinnamon stick and heat on medium heat for about 2-3 minutes whisking constantly until milk is hot but not boiling. Turn off heat, add fresh grated turmeric, cover and allow to brew for 5 minutes. Strain out cinnamon and turmeric Add raw honey* to taste and serve warm. *Remember: Do not serve honey to babies 12 months or younger, as it may lead to infant botulism, since wild honey can contain Clostridium botulinum spores. 13
Dr i n ks
Watermelon, Lemon Ginger Drink Hands-on time:
20 min
Total time:
45 min
Makes:
Many cups
Do serve 1 glass at a time
Ingredients: 1½ lb fresh ginger root peeled 12 fresh lemons – juiced 5 cups fresh watermelon juice 10 cups water Raw honey* to taste
Steps 1 2 3
Place the peeled ginger in a food processor or blender, if you do not have a blender, you can use a hand grater. After blending or grating the ginger, use a cheese cloth to strain out the juice in a large mixing container. Add fresh squeezed lemon juice, watermelon juice, water, raw honey* to taste, mix well. Pour in storage glass bottles. The drink will keep in the refrigerator for up to four days. *Remember: Do not serve honey to babies 12 months or younger, as it may lead to infant botulism, since wild honey can contain Clostridium botulinum spores.
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Dr i n ks
Wild Blueberry Lemonade Hands-on time:
20 min
Total time:
25 min
Makes:
6 servings
Ingredients: 1½ cups wild frozen blueberries ½ cup raw honey* 8 cups water ¼ cup fresh squeezed lemon juice
Steps 1 2 3 4 5 6
In a small pot add the blueberries, raw honey* and 1 cup water. Bring to a boil, then lower heat and allow to gently simmer for about 5 minutes. Turn off heat, allow to cool down. Strain through a strainer (save blueberries for smoothies or pancakes, do not throw them away) In your pitcher, add 7 cups water, stir in lemon juice and blueberry mixture, and cool in refrigerator for about 2 hours. Serve and watch their happy faces. *Remember: Do not serve honey to babies 12 months or younger, as it may lead to infant botulism, since wild honey can contain Clostridium botulinum spores. 15
healthy
l u n c h
I am a firm believer there is always a way to get your family to eat healthily. All we need to do is make healthy foods to taste absolutely delicious with a few adjustments. Swapping refined flour with white whole wheat; adding superfoods like garlic and thyme; using olive oil instead of vegetable oils are all delicious healthy twists. We eat salads every day and that is not an exaggeration, we love salads. If someone tells you healthy food does not taste good, that healthy food is boring or that healthy food is bland, let them know they have not experienced good quality tasting healthy food, period. According to the American Heart Association over 60 million Americans currently suffer from some form of cardiovascular disease; including heart disease, high blood pressure and stroke. Heart disease will kill 1 out of every 3 Americans. Studies have shown that almost 100% of heart disease can be prevented or reversed by a change of diet. Let’s change this statistic one healthy delicious cooked homemade meal at a time. These easy lunch recipes are all bursting with nutrients and scrumptious to get your pickiest eater enjoy lunch.
Lu n c h
Chicken Hand Pie Ingredients:
3½ cups white whole wheat flour plus a little extra for dusting 3 teaspoons sea salt, divided 1 teaspoon baking soda 10 tablespoons ice-cold water ⅔ cup plus 2 teaspoons olive oil, divided 1½ lb. leftover rotisserie chicken breast (shredded) ½ cup green beans (cut into ¼ inch pieces) ½ cup finely diced carrots 1 tablespoon fresh thyme (chopped) 2 garlic cloves (minced) ½ red onions (diced) ½ cup fresh or frozen green peas 1½ cups unsalted chicken stock 1 tablespoon chopped, fresh flat-leaf parsley ¼ teaspoon freshly ground black pepper 1 egg beaten with 1 tablespoon water (egg wash) Oil for the baking sheet
Hands-on time:
30 min
Total time:
90 min
Makes:
12 servings
Steps 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19
Add 3½ cups flour, 1½ teaspoons salt, and baking powder in a food processor; pulse until combined. In a small bowl, mix together water and ⅔ cup oil, with the food processor running, pour water and oil mixture down the food chute, processing until dough is crumbling. Turn dough out onto a lightly floured surface. Knead for about a minute. Press into a five-inch disc; wrap in plastic wrap, and place in the refrigerator for 30 minutes. Preheat oven to 400F. Heat 2 tablespoons oil in a large skillet over medium-high. Add onions. Cook for 2-3 minutes or until tender. Add green beans, carrot, thyme, and garlic, and cook, stirring occasionally, for 5 minutes or until tender. Add shredded chicken, stir in peas. Sprinkle with remaining 2 tablespoons flour; stir to coat. Add chicken broth and bring to a boil; cook for 3-4 minutes or until thickened. Fold in parsley, pepper, and remaining 1½ teaspoons of salt (use less if chicken was well seasoned). Whisk together egg and 1 teaspoon water in a small bowl. Remove dough from refrigerator and allow to rest for 5 minutes. Divide dough into 12 balls. Flatten each ball into a 6-inch diameter circle on a lightly floured surface. Spoon ⅓ cup filling mixture into the center of each circle. Brush edges of dough circles with egg wash; Fold dough over filling to form a half-moon, crimp edges with fingers to seal, then use edges of fork to finish, cut slits into the pies with a sharp knife to vent. Line a baking sheet with parchment paper; lightly coat paper with oil. Place pies on prepared pan. Brush pies with remaining egg wash before placing in the oven. Bake at 400F for 22 to 25 minutes or until crust is lightly browned. Note: Freezes well for up to 5 months.
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Lu n c h
Creamy Coconut Lentil Pasta Hands-on time:
10 min
Total time:
45 min
Makes:
6-8 servings
Ingredients: 3 tablespoons coconut oil 2 onions – chopped 2 cloves of garlic – minced 3 small carrots – peeled and diced 8 oz of mushrooms – sliced 2 yellow bell peppers – diced 2 scallions – thinly sliced 1 tablespoon capers – chopped 2 tablespoons fresh basil – chopped 1 teaspoon turmeric 1 teaspoon salt 2 cups red lentils 1 28 oz can of chopped tomatoes 1 16 oz box/bag whole wheat pasta (penne) 1 13.5 fl oz can coconut milk 3 cups water 4 cups spinach
Steps 1 2 3 4 5 6 7 8 9 18
Heat coconut oil in a medium Dutch oven. Add onion and sauté for about 5 minutes (do not rush this process) until fragrant. Add garlic, sauté for 1 minute. Add the carrot, mushrooms and bell peppers, continue sautéing for 3-4 more minutes. Add basil, scallion, turmeric, capers, and salt and continue cooking for a few more minutes. Add chopped tomatoes, red lentils, coconut milk, and water, stir. Bring to a boil, reduce heat to medium, and allow to simmer for 10 minutes. Add pasta, stir, continue cooking for another 10 minutes (I use 100% whole wheat pasta). Add spinach, stir, and continue cooking for another 5 minutes or until pasta and lentils are just tender.
Lu n c h
Everything at Home Salad Hands-on time:
10 min
Total time:
25 min
Makes:
2 servings
Ingredients:
Ingredients for the dressing:
1 medium carrot – peeled and julienned 1 cup organic baby spinach – wash and spin through spinner 1 head romaine lettuce heart – wash, spin, and chopped 1 small cucumber – sliced 1 cup red cabbage – thinly sliced ½ cup fresh basil – loosely packed 1 ripe avocado – peeled, deseeded and cut into cubes 10 cherry tomatoes – halved 1 orange – peeled, seeds removed and cut into small wedges ⅓ cup pecans and ⅛ teaspoon of sea salt A handful of microgreens (optional)
½ cup good quality extra virgin olive oil ¼ cup fresh orange juice 2 teaspoons honey 1 small lemon – zest and all juice 1 small clove garlic – peeled and finely minced ¼ teaspoon sea salt or to taste ¼ teaspoon freshly ground black pepper or to taste
Steps 1 2 19
Place all ingredients in glass jar with a lid. Mix until it is nice and creamy. Enjoy!
Lu n c h
Herb Skillet Chicken Hands-on time:
10 min
Total time:
35 min
Makes:
4 servings
Ingredients: 2 large garlic cloves – minced 1 tablespoon fresh rosemary – finely chopped 1 tablespoon fresh thyme – finely chopped 2 tablespoons olive oil + 2 tablespoons for the skillet ½ teaspoon sea salt or to taste ½ teaspoon fresh ground pepper or to taste 4 skinless chicken breasts
Steps 1 2 3 4 5 6 7 8 9
Rinse, pat dry, and pound thicker parts of chicken breasts with a meat mallet to even out the thickness for even cooking. Mix garlic, rosemary, thyme and 2 tablespoons oil in small bowl. Add salt and pepper to taste. Rub chicken with the garlicky herb mixture. Cover and marinade for a couple hours (or overnight in the refrigerator; take out of the refrigerator 30 minutes before cooking). Heat 2 tablespoons oil in a large 12-inch cast iron skillet over medium-high heat. Place chicken (do not crowd the pan). Cook chicken for about 5-6 minutes on each side or until the center registers 165 degrees on an instant read thermometer. Cooking time will vary depending on the thickness of your chicken breast and the pan you are using. Move the cooked chicken to plate or chopping board and allow to rest. 20
Lu n c h
Mango Avocado Shrimp Salad Hands-on time:
20 min
Total time:
30 min
Makes:
4-5 servings
Ingredients:
½ cup fresh cilantro – chopped 3 tablespoons fresh lemon or lime juice 3 tablespoons olive oil 2 tablespoons fish sauce 1 lb precooked large wild shrimp 1 large daikon – sliced extremely thin, about three cups 1 medium firm ripe mango – peeled, pitted, and diced ½ red onion – very thinly sliced 1 large avocado – diced 1 small red bell pepper – sliced thinly
Steps 1 2 3 4 5
In a small bowl, whisk together the cilantro, lemon/lime juice, olive oil, and fish sauce. Cut the wild shrimp into three parts. In a large bowl, combine the shrimp, daikon, bell pepper, mango, and onions. Drizzle the dressing over the mixture and toss completely to coat. Add the diced avocado and gently toss to incorporate. If you are making this salad ahead of time, keep the avocado separate and toss in just before serving.
You can enjoy this on a bed of leafy greens, add to your poke bowl, eat with a good piece of toasted bread, roasted plantains, make a delightful lettuce wrap or taco shell. You just cannot go wrong with this. 21
Lu n c h
Tofu Patties Hands-on time:
15 min
(tofu draining not included)
Total time:
45 min
Makes:
4-6 servings
Ingredients: 1 pack sprouted organic firm tofu – drain well (I use a tofu press) ¼ cup scallion (diced) ¼ cup yellow bell peppers - diced 1 small carrot – diced 2½ tablespoons flour (arrowroot powder for gluten free) 1 teaspoon salt or to taste 1 clove garlic – minced 1 teaspoon fresh thyme – chopped 1 tablespoon fresh parsley – chopped Oil for skillet
Steps 1 2 3 4 5 6 7
Drain the tofu: Here is a simple method if you do not have a tofu press. Wrap your block of firm tofu in a clean dish or cheese cloth. Place on a plate and put a wooden chopping board on top, and weigh it down with something heavy, like a pan of water. Let the tofu drain until you think it is firm enough, pour drained water out every 40 minutes. Mash the tofu in a bowl, please make sure that the tofu is well drained. Add the scallion (green onions), bell peppers, carrot, thyme, parsley, flour and salt to the mashed tofu and mix until well combined. Take about ⅓ cup of the mixture and shape it into a patty by gently pressing it between your palms. Place skillet on stove over low-medium heat, drizzle a thin layer of oil over the skillet. Place the patties in slowly, one at a time (I cook 3 at a time; it is important to not crowd the skillet, as such cooking and flipping over is easier). Using low-medium heat, fry the patties until golden brown on both sides. Continue cooking until all patties are cooked. 22
snacks/ treats
I know the power of nutrition as medicine is massive and far-reaching. Also know that a lot of families are not getting enough of the nutrients they need to be healthy. A report from the CDC estimated that more than 90% of Americans do not eat adequate amounts of antioxidants while only 9% consume 2-3 cups of fruits and veggies every day. Snack time is another opportunity to squeeze in more of the nutrients you need, especially the children.. From the time the children wake up to the time they go to sleep, their bodies are constantly humming. Every move they make, every thought, every breath requires energy. We need to feed them throughout the day with nutrient dense meals and snack time is another opportunity to nourish their fast-developing bodies. Don’t miss an opportunity to nourish them. Save sugary snacks for those special once in a while treats. The empty calories in sugar contributes directly to overweight, tooth decay, diabetes and overall poor health. The snacks and treat are bursting with nutrients and yes super delicious.
S n a c k
Flavorful Chia Superfood Pudding Hands-on time:
5 min
Total time:
5 min
Makes:
4 servings
Ingredients: 2 cups milk (we use almond milk) ½ cup chia seeds 2 tablespoons manuka honey* 2 teaspoons blue spirulina Toppings (fruits, nuts, seeds, granola or other items of your choice)
Steps 1 2 3 4
In a jar, whisk raw honey*, spirulina and milk until well combined. Add chia seeds and mix until lump free, wait 2 minutes and mix again Cover and place in the refrigerator overnight. In the morning mix well to fluff, divide into smaller bowls and top with your favorite toppings.
Note: if too thick reduce chia by a tablespoon the next time you make it, if too watery add a tablespoon more of chia next time you make it until you find a ratio that works best for you. *Remember: Do not serve honey to babies 12 months or younger, as it may lead to infant botulism, since wild honey can contain Clostridium botulinum spores.
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S n a c k
Green Delight Smoothie Hands-on time:
5 min
Total time:
5 min
Makes:
2 servings
Ingredients: 2 cups organic baby spinach 1 cup pineapple chuck – frozen/fresh ½ cup ripe mango chucks 1 cup coconut water Slice of lemon (about ⅛ of a small lemon) ½ frozen banana (this is an option if you want it to be extra sweet) 1 tablespoon of hemp seeds
Steps 1 2 3 25
Place all ingredients in the container of your blender. Blend until smooth and creamy. Serve immediately and enjoy.
S n a c k
Fruit Salad Ingredients (organic):
Hands-on time:
30 min
1 cantaloupe 1 honeydew ½ watermelon 1 mango ¼ pineapple 2 oranges ( juice it and set aside) 1 lemon ( juice it and set aside) ⅓ cup raw honey* ½ teaspoon vanilla
Total time:
30 min
Makes:
10 servings
Steps 1
You can totally cube all fruits if that is easiest for you or have the kiddos (appropriate age) help in the kitchen making melon balls. They may not be perfect balls, but the kiddos will have so much fun practicing and improving their motor skills. You, on the other hand, will have help without worrying about the knife. 2 Cut the cantaloupe and honeydew in half and remove the seeds. Use the melon baller to make balls. If you are cutting into cubes, peel and remove the rind and cut the flesh into nice even cubes. 3 Ball or cube the watermelon. 4 Peel mango and ball or cube the flesh. 5 Peel the pineapple and cut the flesh into even cubes. 6 Gently combine all fruits in a large bowl and place in the refrigerator while you make the sauce. 7 In a saucepan, pour the orange juice, lemon juice, raw honey and vanilla. Bring to a boil on high heat. 8 Whisk in the honey*, reduce heat to low and let it simmer for about 6 minutes while stirring occasionally. 9 Remove from heat when liquid is slightly reduced and thickened. This should take about 8 minutes total depending on the size of your sauce pan. Let it cool. 10 Take the fruit bowl out of the refrigerator, pour fruit sauce over and gently toss to coat. Refrigerate for at least 4 hours. *Remember: Do not serve honey to babies 12 months or younger, as it may lead to infant botulism, since wild honey can contain Clostridium botulinum spores. 26
Tr e a t
Sweet Potato Doughnut Hands-on time:
15 min
Total time:
35 min
Makes:
10 doughnuts
Ingredients: ¼ cup coconut oil + a little extra to grease the doughnut pan 2 pasture raised eggs ⅓ cup sugar ¾ cup sweet potato puree (1 medium size sweet potato steamed with 1 cup water, puree and allow to cool) 1 teaspoon cinnamon 1 teaspoon fresh ground nutmeg ½ teaspoon salt 1 teaspoon baking powder 1 cup whole wheat flour
Ingredients for the sugar coating: 3 tablespoons sugar 2 teaspoons cinnamon
Steps 1 2 3 4 5 6 7 8 9
Preheat oven to 350 degrees. Oil doughnut pans lightly with coconut oil and set aside. Mix together coconut oil, eggs, sugar, sweet potato puree, nutmeg, cinnamon, salt, baking powder until combined. Stir in flour and continue to mix until smooth. Fill the doughnut pans up about ¾ of the way. Bake doughnuts for 15-17 minutes. Remove from oven, let cool for 5 minutes, and then remove doughnuts from pans. Combine sugar and cinnamon in large plastic bag. One at a time, put your doughnuts in bag and shake lightly to cover.
10
Remove from bag and allow to cool. 27
S n a c k
Turkey Puffs Ingredients: 1 pack puff pastry (2 sheets in a pack; do not forget to thaw according to package instructions). 1 lb ground turkey 1 teaspoon Italian seasoning 1 medium sweet onion – diced ½ cup frozen peas 2 green onions – diced 2 cloves of garlic – minced 2 tablespoons olive oil Salt and fresh ground black pepper to taste 2 tablespoons arrowroot powder + ⅓ cup water (mix and set aside) 1 tablespoon water + 1 tablespoon maple syrup mixed together 1 tablespoon sesame seeds
Hands-on time:
30 min
Total time:
60 min
Makes:
12 servings
Steps 1
Thaw puff pastry based on package instructions.
2
Add oil in medium size skillet on medium-high heat, add onions and sauté until tender (about 5 minutes), add garlic and continue cooking for 1 minute, transfer to plate and set aside.
To make the filling:
3
Using the same skillet add ground turkey and continue cooking, breaking up any lumps, add Italian seasoning and ½ teaspoon salt and continue cooking and stirring for about 7 minutes or until turkey is completely cooked.
4 5
Stir in diced green onions, sautéed onion mixture, and peas; and mix well. Reduce heat to medium-low and quickly stir in arrowroot mixture to bind everything together (it will be sticky).
6 7
Transfer to a bowl and allow to cool.
8 9 10 11
Pre-heat the oven to 400F; line a baking sheet with parchment paper.
To fill the pastry:
Cut one sheet dough into 6 rectangles. No need to roll. Take one rectangle, add 1 heaping tablespoon of turkey mixture to the top of the dough. Bring the top of the dough to meet the bottom ¾ and seal. Then roll so the opening is at the bottom, slightly pinch to seal. Place the sealed bottom facing downward and with your forefingers, press the side and complete the seal with a fork.
12
Place the puffs on a parchment paper-lined baking sheet.
13 14 15
When all the puffs are filled, bake at 400F for 10-12 minutes,
To bake:
Remove the baking sheet and brush the top of the puffs with maple syrup/water wash. Sprinkle sesame seeds and place the baking sheet back into the oven for another 10-12 minutes until the puffs are golden brown.
28
dinner
I fundamentally believe that the way healthy food is approached in America is one of the main reasons so many, especially children, are having a hard time eating healthily. Healthy food is treated as if it is something different from real food – like it is medicine. We all have either said it or heard someone say with a smirk, “It’s healthy. Not sure I will be able to eat it. You know how that goes, no taste”. Every time I hear that, I cringe. I have been working for over 25 years to help dispel this myth. Dinner to me is not only about the physical nourishment of the food we eat, it is also about the emotional nourishment we get that is also very vital to our overall health. For most families, dinner is the only time of the day that they have the opportunity to sit together as a family unit and break bread. Don’t minimize this time, we can eat all the broccoli we want and drink kale juices all day but if we don’t have love we will still struggle with health. These recipes here are super easy to make and delicious for an enjoyable love-filledfamily dinner.
Di n n e r
Chicken and Veggies Skillet Hands-on time:
10 min
Total time:
40 min
Makes:
3-6 servings
Ingredients: 6 pieces pastured chicken – thighs and legs 4 tablespoons oil ½ teaspoon salt – or to taste ½ teaspoon fresh ground black pepper ½ onion – diced 2 cloves garlic – minced 1 tablespoon capers – drained 3 cups mixed stir fry frozen veggies (Costco stir fry blend) blend 1 cup chicken broth
Steps 1 Season chicken with salt and black pepper, rub in with fingers. 2 In a large skillet heat 2 tablespoons oil over medium-high heat making sure bottom of skil3 4 5 6 7 8
let is covered with oil. Add chicken and sear for about 7-10 minutes or until golden brown, turn once. Remove from skillet and set aside. In the same skillet, add remaining oil, add onions and sauté for about 2 minutes or until it is fragrant and translucent, stir occasionally. Keep an eye, you don’t want to burn it. Reduce heat if necessary. Properly caramelized onions lend so much flavor. Add veggies and continue cooking and stirring for 2 minutes. Add garlic and continue cooking for 1 minute. Add capers, remember to stir. Return chicken and any juice that settled in the plate to skillet. Add 1 cup broth. Bring to a gentle boil, reduce heat and allow to simmer, uncovered, for about 6 minutes or until the chicken is done.
*You can eat this with rice, cauliflower rice, couscous, steamed potato, plantains. 30
Di n n e r
Creamy Coconut Chickpeas Hands-on time:
10 min
Total time:
55 min
Makes:
6-8 servings
Ingredients:
Steps 1 Add oil to a large pan and when hot, add in the 2 3 4 5 6 7 8
chopped onion. Sautee onion gently for 3-4 minutes until it starts to caramelize. Add in all the spices, scallion and garlic. Cook for another minute and continue stirring to avoid burning. Add a splash of water to prevent it from sticking (from your 2 cups of hot water). Add in the drained chickpeas, coconut milk and tomatoes. Mix everything together. Add water ( just enough to cover the chickpeas). Put the lid on and cook on a low heat for about 30 minutes.
2 cups dry chickpeas (cook according to package instructions until tender, and drain) 1 13.5 fl oz can coconut milk (please check label to make sure that it is real coconut milk) 1 28oz can chopped tomatoes 1 large onion – finely chopped ⅓ cup oil 2 scallions – thinly sliced 3 garlic cloves – minced 1 teaspoon of turmeric powder 1 teaspoon of curry powder Salt to taste 3 cups baby spinach 2 cups water hot water (add water gradually as needed, not all at once)
*This can be eaten with rice, roti, cauliflower rice, couscous, bread, on a salad or as it is. 31
Di n n e r
Creamy Garlicky Salmon Ingredients: 4 salmon steaks Salt and pepper, to taste 3 tablespoons olive oil 4 cloves garlic – minced (I use a garlic press) 1 small yellow onion – diced ⅓ cup broth (homemade or store bought) ½ cup diced tomato 1¾ cup heavy cream Salt and pepper, to taste 3 cups kale leaves (stems removed) ½ cup fresh grated Parmesan cheese, 1 tablespoon fresh parsley chopped
Hands-on time:
10 min
Total time:
35 min
Makes:
4-5 servings
Steps 1 Rinse salmon if needed and pat dry, season on both sides with salt and pepper. 2 Heat 2 tablespoons oil in a large skillet over medium-high heat. 3 Sear salmon in the hot skillet, for about 5 minutes on each side or until cooked to your pre4 5 6 7 8 9 10 11 12 13 14
ferred taste, remove from the skillet and set aside. Add remaining oil to the drippings left in the skillet. Add onion and sauté for about 2 minutes. Add garlic and continue cooking for about a minute. Pour in the broth to deglaze the skillet and allow to reduce down slightly. Add tomato and continue cooking for a few more minutes until it breaks and releases its juices (about 3 minutes). Reduce heat to low heat. Add heavy cream and bring to a gentle simmer. Season to taste with salt and pepper, continue stirring. Add the kale, stir and cook for 1 minute or just until wilted. Add the parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. Add the salmon back into the skillet; sprinkle with the parsley, and BOOM!
We love this over steamed cauliflower, basmati brown or white rice, veggie medley and whole grain pasta. It also will be perfect with toasted bread. This is such a kid-friendly dish (make sure bones are picked if serving kiddos).
32
Di n n e r
Potato & Beef Hot Pot Hands-on time:
20 min
Total time:
4 hours
Makes:
6-8 servings
Ingredients: 2 lbs red potato – cut into 4 halves or more if large 1 lb carrot – peeled and cut into chucks (try keeping the sizes close to the potato) 1 lb plum tomatoes – chopped 2 large onions – thickly sliced 2 cloves garlic – minced 1 teaspoon grated ginger 1 tablespoon fresh thyme – finely chopped 1 tablespoon fresh rosemary – finely chopped) 8 cups homemade broth (low sodium store-bought broth is also okay) ⅓ cup olive oil 2 lbs good quality stew-cut grass-fed beef 2 tablespoons gluten-free all-purpose flour ½ teaspoon seat salt (or to taste) ⅓ cup tomato paste ½ teaspoon black pepper (or to taste)
Steps 1 2 3 4 5
Pre-heat oven to 325F. Season the beef chunks on all sides with salt and pepper. Sprinkle flour over and toss the seasoned beef to coat it on all sides. Place oil in a Dutch oven (or any oven-safe pot) on medium heat. Add beef chunks into pot (careful not to overcrowd the pot, putting too much beef will create moisture and beef will not brown perfectly), cook until all sides are nicely brown (about 3 minutes), transfer to plate and continue until all the beef are browned. 6 Add onions and sauté until translucent and tender (about 4 minutes). 7 Add garlic and continue cooking for about 1 minute. 8 Add chopped tomatoes and continue cooking for about 15 minutes or just until tomato liquid is reduced, stirring often to avoid burning. 9 Add, potato, carrot, broth, thyme, rosemary, tomato paste and ginger into the pot, use a spatula to scrape all the browned bits at the bottom of the pot. Bring to a gentle simmer. 1 0 Add your browned beef, use spatula to push the beef into the broth so that they are completely submerged. 1 1 You are now ready to move pot into your pre-heated oven; make sure the oven-safe pot is covered before placing it in the oven. 1 2 Cook for 2½-3 hours or until the beef is falling apart. 1 3 Remove, taste, and add more salt or black pepper to your liking. 33
Di n n e r
Veggie Shrimp Chinese Fried Rice Hands-on time:
15 min
Total time:
45 min
Makes:
4-6 servings
Ingredients: 4 tablespoon olive oil 3 eggs – whisked with a pinch of salt to taste 2 medium carrots – peeled and diced 1 large onion – diced 1 cup frozen peas – thawed 3 cloves garlic – minced 1 teaspoon fresh grated ginger 1 cup sliced shiitake mushrooms 1 yellow bell pepper, diced 6 asparagus – about a cup when cut Salt and black pepper to taste 4 cups cooked and chilled rice (I used short-grain brown rice) 3 green onions – thinly sliced 1 lb wild-caught shrimp – shelled and devein 3-4 tablespoon soy sauce or more to taste (I used tamari) 2 teaspoon oyster sauce 1 teaspoon of toasted sesame oil
Steps 1 Heat 1 tablespoon of oil in a sauté pan over medium-high heat. Add egg, and cook until 2 3 4 5 6 7 8 9
ready, stirring gently with spatula, you want your egg to cook in lumps that you will break in your fried rice. Add remaining olive oil (3 tablespoons) to a medium size pot and heat. Add onions and sauté until fragrant, about 3 minutes. Add bell peppers and continue cooking for about 2 minutes. Add carrots, thyme, sliced mushroom and garlic and continue cooking while stirring until the carrots are tender or to your taste. Add in peas, shrimps and asparagus, season with pinch of salt and pepper. Sauté for about 5 minutes or until your veggies are soft. Increase heat to high, add the rice, scallions, soy sauce and oyster sauce and stir until combined. Continue stirring for an additional 3-5 minutes to fry the rice. Then add in the eggs and stir to combine. Remove from heat, and stir in the sesame oil until combined. Taste and season with extra soy sauce, if needed. 34
A g a t h a A c h i n d u Founder / Spe aker Washington Post Contributor
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