Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!

Basic Sauteed Greens
Gather greens from the garden (it is okay to mix and match the greens). Plan on harvesting at least 2 cups of raw greens per person because they cook down. Wash well.  Use tender leaves and remove tough stems. Roll leaves up and slice into slender ribbons or chop.

Heat 1-2 Tablespoons of extra virgin olive oil in a very large skillet over medium heat. Press garlic cloves through a press and add to the oil. Cook the garlic until slightly softened and fragrant, about 30 seconds. Add the damp greens. Toss with tongs until just barely wilted and bright green. Remove from the heat, sprinkle with Himalayan Sea salt and a little white balsamic vinegar or lemon and serve!

Easy Soup
Place 3/4 cup of sauteed greens in the bottom of a deep soup bowl. Top with warmed vegetable or chicken broth. If you like, add in any of the following: thinly sliced celery, green onions, snow or snap peas, shelled English peas, roasted asparagus, green beans in pieces and cooked rice or lentils.

Easier Soup
Add whatever vegetables you have fresh in your refrigerator, washed and chopped to pure filtered water. Add frozen peas, sliced okra, chopped collard greens or spinach. Add Spike natural seasoning, and sea salt.  Add barley or rice if desired.  This is beautiful and nurturing.  Try getting as many colors in your soups as possible.  Carrots, summer squash, tomatoes look great with the greens.

Mix it up Salads
Tired of the same lettuce?  Add arugula, bibb, raddichio or chopped kale to add different colors, tastes and textures.  Try a variety of infused olive oils and vinegars to keep it simple instead of dressings with unnecessary ingredients.  Add roasted sunflower seeds for extra crunch, fresh sliced strawberries or grapefruit segments to jazz it up.

Green Calorie Cutter
Replace sandwich bread, wrap or taco with a lettuce leaf of romaine, bibb or iceburg.  Less filling and easy to cut 150 calories!

Garlicky Sweet Potatoes and Greens
2 Sweet potatoes, large, cubed
head of green cabbage, chopped
bunch of fresh collard greens, washed and chopped
1 onion, chopped
4 cloves garlic (or more), minced
Sea salt
Pepper, ground
Coconut oil

Melt coconut oil in large saute pan over medium low heat, add onion and garlic, stir often, cook until translucent. Add chopped green cabbage, cook covered but stir often. Add coconut oil to another saute pan and stir in cubed sweet potatoe so it is coated with oil. Cook until some potatoe pieces become golden brown. Add chopped collards to potatoes and cabbage, continue to cook 5-10 mins. Add sea salt and fresh ground pepper to both pans, stir and combine all ingredients in a large serving bowl. Enjoy your feast! Even those who do not particularily like vegetables love this! Packed with nutrients. Not only is it beautiful on your plate, but it beautifully nourishes your body. Serves 8, recipe may be halved. Great for vegans!

Bok Choy Stir-Fry
Prep Time – 5 minutes
Cooking Time – 10 minutes
Yields – 4-6 servings

1 bunch bok choy
2 tablespoons olive oil
2 cloves garlic, diced
½ red or yellow bell pepper, diced
Pinch of sea salt

Wash bok choy and separate greens from stems, chopping stems into smaller pieces.
Heat oil in a skillet and add garlic, sauté for 1 minute.
Add bell pepper and cook for 2 minutes.
Add stems of bok choy and sea salt and cook until stems become tender.
Add greens and cook until wilted

Lemon Broccoli with Avocado
Prep Time – 5 minutes
Cooking Time – 15 minutes
Yields – 8 servings

2 bunches broccoli
1 lemon, juiced
1 tablespoon olive oil
¼ teaspoon sea salt
1 avocado

Chop broccoli into bite-size pieces, keeping stems separate from crowns.
Fill a pot with 1 inch of water, place a steamer basket inside, cover and heat to boiling. Add stem pieces and steam for 2 minutes. Then add crown pieces, cover and steam for 5 minutes while you prepare other ingredients.
In a mixing bowl, combine the juice of the lemon, the olive oil and salt.
Chop the avocado into chunks and add to the bowl.
Add the warm broccoli to the bowl, mix gently and serve.

Shayla’s Yummy Pineapple Quinoa Breakfast
1 package traditional quinoa

1 package Inca red quinoa
1 cup pineapple, fresh is best, chopped into smaller than bite sized pieces
almond milk, or other milk for topping
maple syrup for sweetening
Prepare 2/3 traditional to 1/3 red Inca quinoa according to package directions together in one pot just a minute before quinoa is done, stir in pineapple and replace lid, steam through serve in bowls, add maple syrup and milk to taste yummy breakfast!

Breakfast Fit For A King
So Delicious it could also be a dessert!
1 Toasted Gluten Free Waffle
Spread organic Greek Yogurt over waffle
Add thinly sliced organic apples on top of the yogurt
Sprinkle with local honey and cinnamon

Warm Gingery OatmealPrep Time: 5 minutes
Cooking Time: 15 minutes
Yields: 3 servings

2 cups water
1 cup rolled oats
¼ cup raisins
¼ cup goji berries
2 teaspoons grated ginger
Pinch of salt
¼ cup sunflower seeds
1 tablespoon agave nectar
Bring water to boil.
Add oats, raisins, goji berries, ginger and a pinch of salt.
Reduce heat to low.
Cook until water is absorbed and oats become creamy (about 7 minutes).
Remove from heat and add sunflower seeds.
Note: If you would like oatmeal creamier, try using rice, almond. or hemp milk instead of water.

Be grateful for the beautiful bounty in front of you and ENJOY!

Three Favorite Recipes from Everyday Paleo by Sarah Fragoso:

Spice Rub Slow-cooked Chicken
1 white onion sliced
1 t. sea salt
2 t. paprika
1 t. cayenne pepper
1 t. white pepper
1 t. poultry seasoning
1 t. garlic powder
4-6 lb. free-range organic chicken, rinsed and patted dry w paper towels

1. Cover the bottom of a slow cooker with the sliced onions.
2. Mix all spices in a small bowl and using your hands, rub the spice mixture all over the whole chicken.
3. Place the spiced chicken on top of the onions in the slow cooker, cover and cook on low for 5-6 hours. There is no need to add any liquid to the slow cooker—the chicken will cook in its own juices.

Baked Curry Cauliflower
4 c. cauliflower florets
3 T. coconut oil
1 T. curry powder
¼ t. turmeric
Sea salt to taste

1. Preheat oven to 350’
2. In a medium sized bowl toss the cauliflower w the coconut oil until all the florets are coated in the oil.
3. Sprinkle all the spices over the cauliflower and stir again until all florets are evenly coated.
4. Spread the cauliflower evenly into a glass baking dish and bake for 40-45 mins, stirring half way through the cooking time.

Albondigas Soup
Albondigas (meatballs):
2 lbs. ground organic beef
2 cloves garlic, minced
2 T. groud cumin
2 T. dried oregano
1 T. black pepper
1/8 t. cayenne pepper
3 garlic cloves, minced
4 T. extra-virgin olive oil
5 carrots, chopped
4 c. purple cabbage, shredded
2 ½ c. fresh (not canned) chopped tomatoes
6 c. chicken broth
4 c. water
1 T. cumin
1 T. dried oregano
2 t. sea salt
½-full (7oz) can El Pato Jalapeno salsa

1. In a large mixing bowl add all the meatball ingredients. Mix well using your hands and set aside.
2. In a large soup pot, sauté the shallots and garlic in the olive oil until the shallots become translucent.
3. Add the carrots, cabbage, tomatoes, chicken broth, water, cumin, oregano and sea salt; mix well and bring to a boil.
4. Using your hands, for the meat into golf ball-sized meatballs and gently drop into the boiling soup. Turn the heat down to medium low and simmer for 20-25 mins, stirring occasionally, but gently so you don’t break the meatballs up.
5. Add the El Pato, stir and simmer for another 5 mins. May serve with cut up avocado.

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    Amy White

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