Green Goddess Bowls with Creamy Garlic Sauce

Green Goddess Bowls with Creamy Garlic Sauce

This bowl is power-packed with detox boosting veggies (broccoli, kale), plenty of fiber (beans, quinoa) and liver nurturing phytochemicals (garlic, lemon).  The high content of healthy fat sources provide a satiating benefit that helps squash sugar cravings!  This is thanks to rich sources of monounsaturated fat coming from the from the sesame seeds in the tahini sauce and the avocado.  I love this bowl both hot and cold-great for lunch meal prepping!

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What you need:

  • 1 head of organic broccoli
  • 1 organic zucchini
  • 1 head of organic lacinato kale
  • 1/2 cup organic quinoa (makes 1.5 cups)
  • 2 cloves garlic-minced
  • 3 T braggs liquid aminos (or tamari works fine!)
  • 1 can organic chickpeas
  • 2 T sesame seeds or Eden Foods Gomasio seasoning
  • 1 avocado
  • avocado oil

Tahini Garlic Sauce:

  • 1/4 cup tahini
  • Juice of 1 small lemon
  • 1 clove of garlic
  • 2-3 T olive oil
  • 1 T miso (optional-I add for the fermented food (gut boosting) component but you can also omit!)
  • pinch of sea salt
  • warm water

How you do it:

  1. Wash and chop broccoli into florets, wash and chop zucchini into bite sized pieces
  2. Wash and dry kale, give it a rough chop
  3. Rinse quinoa and add to a small saucepan with water; cook according to box/bag instructions
  4. Drizzle about a tablespoon of avocado oil into a large saucepan, add minced garlic and saute 2-3 min on low/medium heat
  5. Add chopped broccoli to the pan with a few tablespoons of water and cover
  6. After ~5 minutes add chopped kale and zucchini to broccoli, add 3 T liquid aminos
  7. Stir and cook until kale is wilted and zucchini is cooked through (roughly another 5-7 minutes)
  8. Remove veggies from pan and use the same pan for cooking the chickpeas (you can also roast these in the oven if preferred)
  9. Add another drizzle of avocado oil to the pan on medium heat and add drained chickpeas
  10. Cook chickpeas until sizzling and season with Gomasio seasoning or add sesame seeds, salt and pepper; cook for ~7-8 minutes total or until golden brown
  11. Add all tahini sauce ingredients to a bullet blender with 2 T warm water and blend until smooth; add more water until desired consistency ( I usually add anywhere from 3 T to 1/4 cup water) depending if I want the sauce thinner for “drizzability” 🙂
  12. Add large spoonfuls of cooked green veggies to a bowl, top with cooked quinoa and  chickpeas, a good drizzle of garlic sauce and a few thick slices of avocado.

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Makes roughly 3-4 servings

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Crockpot Miso Ginger Chicken & Coconut Cauliflower Rice

Crockpot Miso Ginger Chicken & Coconut Cauliflower Rice

This easy, time savvy meal was thrown together with some Butcher Box chicken thighs I had in the freezer and worked perfectly for meal prep!  Butcher box is one of many companies providing sustainably sourced, organic animal proteins.  We know that this is important but do we truly understand WHY? 

Chickens that are free range are raised in a stress free environment and allowed to roam freely; this is important because just as stress affects our physical health in a negative way it also affects animals!  When we eat an animal that is farm raised in a stressful, caged and crowded environment their meat has more inflammatory cytokines and antibiotics that we end up ingesting.  Organic practices guarantee that the animal has not been fed any synthetic fertilizers, chemicals and GMOs and must be fed organic feed. Organic chicken typically has a higher content of omega 3 fatty acids vs. the more inflammatory omega 6 fats.  Whenever you can, supporting companies or farms that provide locally sourced and sustainable meat is best for both the environment and your own health!

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What you need:

  • 4-6 boneless organic chicken thighs
  • 1 T miso (make sure gluten free if necessary) + 1/3 cup hot water
  • 1/2 cup coconut aminos (tamari will also work)
  • 1-2 T chopped fresh ginger root
  • 1 large clove minced garlic
  • 3-4 chopped green onions (save ~ 1 T for garnishing)
  • 1 T toasted sesame oil
  • 1 bag of frozen organic cauliflower rice or roughly 4 cups cauliflower rice
  • organic full fat coconut milk (canned)
  • 1 head of organic broccoli-chopped
  • coconut oil
  • sea salt

How you do it:

For the Chicken

  1. Whisk miso paste in 1/3 cup hot water and set aside
  2. Mix together aminos, ginger, garlic, onions, sesame oil; add to miso liquid and whisk all together
  3. Dump (thawed or frozen) raw chicken thighs into the bottom of your crockpot
  4. Pour sauce over top
  5. Cook on high for 3-4 hours or on low for 6-7 hours or until cooked through

For the Cauliflower Rice:

  1. Add 1 T coconut oil to a pan on low/medium and add cauliflower rice
  2. Saute for 3-4 minutes on medium heat and add 1/4-1/2 cup coconut milk (depending on how creamy you want it!); turn heat on low and cover, cook for an additional 1-2 minutes or until cooked through
  3. Empty into a bowl and top with 1 T chopped green onions

For the Broccoli:

  1. Wipe out cauliflower rice pan and add chopped broccoli
  2. Add a few tablespoons of water (about 1/2 inch thick) and cover pan; cook on low heat to steam broccoli
  3. After ~5-7 minutes or once broccoli is bright green remove from heat and strain off water
  4. Drizzle with additional melted coconut oil and sea salt to taste

Add chicken, cauliflower rice and broccoli to a bowl, drizzle some additional chicken sauce juices over to pan and devour!

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Paleo Summer Veggie Lasagna

Paleo Summer Veggie Lasagna

Looking for a dairy free, gluten free alternative to a fav italian comfort food?  Your wish has been granted!  I promise you won’t miss the gluten or cheese because this dish is surprisingly satisfying and ultra tasty; the vegan ricotta is out of this world! You can add gluten free lasagna noodles if you prefer but I found it super delish even without the noods in there!  As a plus, the eggplant, zucchini, summer squash and basil are all seasonal veggies to the Boston area right now.  Always eat locally grown before organic guys!  Most of the veg in this dish were used from my CSA allotment with Stillman’s farm :). 

PS: this dish uses grassfed ground beef; one of the best sources in the diet of an immune system boosting fat called conjugated linoleic acid (CLA)-this is now being linked with fighting inflammation and cancer!

GLUTEN FREEDAIRY FREESUGAR FREE GrainFreeKetoPALEOEGG FREE

What you need:

Lasagna

  • ½ pound grass fed ground beef
  • 1 small eggplant
  • 1 zucchini
  • 1 yellow summer squash
  • 1 large (32 oz) can organic tomato puree
  • ¼ cup chopped fresh basil + more for garnishing
  • 2-3 cloves of garlic-minced
  • Dash of oregano
  • 1 tsp salt + more to taste
  • olive oil to taste
  • avocado oil

Vegan Spinach Ricotta:

  • 1 cup raw cashews
  • 10-12 ounce firm or extra-firm tofu pressed/drained
  • 1 cup spinach
  • handful fresh basil leaves
  • 1 large clove of garlic
  • 1 teaspoon salt
  • 2 teaspoons miso (make sure gluten free; I used Miso Master)
  • 2 Tablespoons nutritional yeast flakes

How you do it:

Prep the veggies:

  1. Preheat oven to 350
  2. Slice eggplant, zucchini and squash into long thin slices (~¼ inch thick if possible)
  3. Lay out slices and sprinkle with salt; let sit for 10-15 minutes
  4. Generously pour avocado oil in a pan and heat on medium
  5. Lightly cook the eggplant slices ~3-4 minutes on each side until just browned (zucchini/squash don’t need to be pre-cooked)

Make the sauce:

  1. Add a drizzle of olive oil or avocado oil to a pot on low; saute minced garlic, salt until lightly sizzling
  2. Add tomato puree and bring to a boil; reduce to a simmer
  3. Add chopped fresh basil and oregano; let simmer for 10 minutes
  4. In the same pan you cooked the eggplant add the ground beef and cook on low
  5. Cover and cook for ~10-15 minutes until meat is no longer pink
  6. Spoon ½ the sauce over the meat and set aside

Make the vegan ricotta:

  1. In a food processor: blend cashews, garlic, miso, salt and nutritional yeast until the mixture resembles a grated cheese
  2. Add the drained tofu, spinach, basil and pulse until thick (should resemble a pale green ricotta)

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Assemble the lasagna:

  1. Spread one cup of the sauce in the bottom of a large dish (I used a rounded 9×13 pan)
  2. Layer 1 layer each of cooked eggplant, zucchini and summer squash
  3. Spread ½ of the vegan ricotta over the veggies
  4. Layer all of the meat sauce over the ricotta layer
  5. Repeat steps 2 and 3 above
  6. Layer remaining plain tomato sauce over the top and place in the oven
  7. Bake uncovered for 40-45 minutes or until bubbling
  8. Let lasagna stand for 15 minutes before eating; top with more fresh chopped basil & serve!

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Garlic Scape Pesto

Garlic Scape Pesto

What the heck is a garlic scape, you ask?  It’s a funky little vegetable that is commonly found at farmers markets this time of the year! (early summer)  I received this in my CSA from Stillman’s farm last week.  It has a delicious garlicky flavor and is actually tolerated much better than regular garlic for people with IBS (irritable bowel syndrome) being that it is supposedly lower in FODMAPs than the latter (discard the bulb and just use the green part for IBS-ers).  The picture above shows the scapes (looks similar to a curly green onion) and you can use the majority of the scapes (I just discard a little of the thick end and the skinny part after the bulb-use the rest!)  The curlier the scape the better the flava!

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What you need:

  • small bunch of garlic scapes (~7-8 scapes)
  • 1 bunch of fresh basil
  • 1/4 cup chopped walnuts or pine nuts
  • Juice of ½ lemon
  • 1/2 cup olive oil
  • sea salt to taste

How you do it:

  1. Chop ends off of garlic scapes and roughly chop into ~2 inch pieces
  2. Throw all ingredients into a food processor or bullet blender and blend on high
  3. You may add more olive oil as needed to thin out if preferred
  4. Serve or store in a glass container in the fridge for a week (freezes well too!)

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^Garlic scape pesto tossed in spinach/white bean gluten free noodles (I found these noodles when I was visiting Michigan as they are made locally but also found that they are sold on amazon!); also tossed in local tomatoes, pattypan squashes, zucchini and some jumbo shrimps!

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Paleo Pesto Spaghetti Squash Bake

Paleo Pesto Spaghetti Squash Bake

This recipe is a great potluck dish that fits most people’s allergy/food restriction requirements without sacrificing on taste!  I like to whip up a quick vegan pesto to have on hand for most weeks however you can easily sub a store-bought vegan pesto (see my recs below) or a dairy pesto if you can tolerate some cheese. 

I usually recommend going for pecorino cheese or other sheep’s milk-based cheeses since they contain a less inflammatory type of casein called A2 beta casein (goat and water buffalo dairy also fit into this category.  The majority of the cow’s milk in the U.S. contains A1 beta casein which tends to cause more digestive woes for most of the population.  Check out this article for more info on this topic 🙂

Anywho…(enough of my geeking out tangents), this recipe is also fabulous for weekly meal prepping!  Simply scoop out, top with some nutritional yeast or cheese, some fresh herbs and serve (hot or cold)!

GLUTEN FREEDAIRY FREESUGAR FREE WHOLE 30PALEOVEGAN

What you need:

Pesto Casserole:

  • 1 medium spaghetti squash
  • 1/2-3/4 cup vegan cashew pesto or dairy free pesto (I like Seggiano’s found at whole foods)
  • 1 organic zucchini
  • 1 can artichoke hearts (look for those in just salt/water vs. vinegar)
  • 1 3 oz container of organic shitake or baby bella mushrooms
  • 2 handfuls organic raw spinach
  • 1/2 cup organic halved cherry tomatoes
  • 2 tsp garlic powder
  • avocado oil

Vegan Cashew Pesto:

  • 1 good handful of fresh organic basil (~1.5 cups)
  • 1/4 c raw organic cashews (or walnuts/macadamia/pine nuts)
  • 1-2 cloves garlic
  • Squeeze of lemon
  • 1/3-1/2 c olive oil (may need more or less depending on texture preference)
  • Salt and pepper
  • optional: 2 T nutritional yeast or cheese, 2-3 T chopped walnuts

How you do it:

  1. Preheat oven to 400
  2. Slice spaghetti squash in half (hardest part of the whole recipe!) and scrape out the seeds
  3. Drizzle with a little avocado oil and then place (cut side down) onto a baking sheet
  4. Bake at 400 for 30-35 minutes or until you can easily pierce the yellow outer skin with a fork (skip to step 6/7 while squash is baking)
  5. Remove from the oven and let cool; reduce oven to 350
  6. If making vegan pesto: add all ingredients to a bullet blender/food processor and blend until combined (add salt and pepper to taste and more olive oil as needed depending on whether you like a more chunky or creamy pesto), set aside
  7. Wash, dry and dice mushrooms; heat a skillet on low heat with a few T avocado oil
  8. Add chopped mushrooms and saute for 6-7 minutes (until fragrant and browning)
  9. Dice zucchini (same size roughly as mushrooms) and roughly chop artichokes and spinach leaves
  10. Keeping heat on low/medium add all veggies to the mushrooms and add garlic powder (above is a rough measurement-I usually give a few healthy shakes)
  11. Saute for only about 2 minutes until spinach is just starting to wilt (veggies will continue to cook in the oven so we don’t want to overcook)
  12. Remove pan from heat, scrape out the “spaghetti” from the squash and add to the pan
  13. Pour in pesto and fold to combine all ingredients; scoop into an 8×8 baking dish
  14. Top with chopped cherry tomatoes, nutritional yeast/cheese and chopped walnuts
  15. You can store in the fridge for later baking if meal prepping or you can bake now at 350 for 20-25 minutes (should be slightly bubbling when done); serve!

Tip: I love to top over some arugula and sprinkle with fresh parsley for extra detox support 🙂

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