Recetario

Healthy Food Recipies Time Serves Difficulty Ingredients Instructions

Erick Lemus Jose Morales

INDEX

H E A LT H Y F O O D

H E A LT H Y F O O D

RECIPIES TOMATO TOAST W/ MACADAMIA RICOTTA

SHISO + BLACK LAVA SALT

ZUCCHINI-BASIL CHICKPEA WAFFLES W/

TOMATO + SHAVED FENNEL SALAD

MISO-TAHINI AVOCADO TOAST W/

BLACK SESAME GOMASIO

ROASTED SWEET POTATO WEDGES W/

GREEN YOGURT SAUCE

KABOCHA SQUASH, FENNEL + GINGER SOUP W/

SPICY COCONUT CREAM (V + GF)

WARM FINGERLING POTATOES W/

GARLIC-TURMERIC SAUCE

....................................................pg.3-4 ....................................................pg.5-6 ....................................................pg.7-8 ....................................................pg.9-10 ....................................................pg.11-12 ....................................................pg.13-14

2

TOMATO TOAST W/

H E A LT H Y F O O D

MACADAMIA RICOTTA

i like to use a variety of heirloom tomatoes for the toast to pile high while also giving s o m e d i m e n s i o n . t h e s h i s o a d d s a b i t m o r e o f a n a r o m a t i c v i b e , b u t i f i t 's n o t a v a i l a b l e where you are basil or thai basil is great substitute.

3

PREPARATION TIME

MEAL SIZE

ME THOD DIFF.

10 -15 MIN

2 plates

Medium

INGREDIENTS Macadamia Ricotta 1 cup soaked raw macadamia nuts 1 1/2 tablespoons nutritional yeast 2 teaspoons apple cider vinegar 1 1/2 teaspoon fresh lemon juice 2 teaspoons white mellow miso paste 2 small cloves garlic 8-10 tablespoons filtered water 1/4 teaspoon fine grain sea salt To m a t o To a s t 6-8 slices whole grain gluten-free bread 1/2 pound tomatoes (see notes), 1/2 cup macadamia ricotta 1/4 cup julienned shiso a few pinches black lava salt

INSTRUCTIONS Macadamia Ricotta drain and rinse the macadamia nuts and place in an upright high-speed blender with n u t r i t i o n a l y e a s t , v i n e g a r, l e m o n j u i c e , m i s o , g a r l i c , 8 t a b l e s p o o n s o f w a t e r, a n d s a l t . blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy c r e a m y c o n s i s t e n c y. t a s t e a n d a d j u s t s a l t , v i n e g a r, o r l e m o n a s n e c e s s a r y. t r a n s f e r ricotta to a bowl and cover with cling wrap; refrigerate until ready to use.

4

5

H E A LT H Y F O O D

ZUCCHINI-BASIL CHICKPEA WAFFLES W/ TOMATO + SHAVED FENNEL SALAD

INGREDIENTS 2 cups garbanzo bean flour 1 1/2 teaspoons baking powder

PREPARATION TIME

MEAL SIZE

ME THOD DIFF.

15 -20 MIN

2 plates

Medium

2 teaspoons fine grain sea salt 1/4 teaspoon freshly ground pepper 2 free range eggs 1 zucchini, grated using the course

INSTRUCTIONS

holes on a box grater

To m a t o + f e n n e l s a l a d

1 cup + 1-2 tablespoons unsweetened almond milk 3 tablespoons extra virgin olive oil 2 tablespoons fresh basil, finely chopped

place tomato, fennel, basil, and fronds in a medium bowl and s e a s o n w i t h s a l t + p e p p e r. i n a s m a l l b o w l , w h i s k t o g e t h e r t h e lemon juice and oil until fully incorporated. a little at a time, add lemon and oil mix over the salad, taste and adjust seasonings. set aside

1 tablespoon chopped fennel fronds 1 clove garlic, smashed and minced

To m a t o + s h a v e d f e n n e l s a l a d 2-3 heirloom tomatoes, sliced 1 small fennel bulb, shaved on a mandolin or sliced thin dozen whole small basil leaves a couple sprigs fennel fronds, roughly chopped 1 tablespoon fresh lemon juice 2 tablespoons extra virgin olive oil salt + pepper

chickpea waffles i n a l a r g e b o w l , c o m b i n e g a r b a n z o b e a n f l o u r, b a k i n g p o w d e r, s a l t , a n d p e p p e r. i n a n o t h e r l a r g e m i x i n g b o w l , w h i s k t o g e t h e r the eggs, zucchini, almond milk, olive oil, garlic, basil, and chopped fronds at this point, heat your waffle maker on medium-high (my waffle maker has a heat setting from 1-5 - 1 being the lowest - so i turn mine to about a 4 1/2) prepare a baking sheet with parchment and preheat oven to w a r m o r 2 0 0 ° . m i x t h e w e t i n g r e d i e n t s i n t o t h e d r y, a n d combine until fully mixed. once your waffle iron reaches desired heat, spoon about 3 tablespoons wor th of batter onto your iron and let it cook for about 2-3 minutes. transfer waffle to baking sheet and place in oven to keep warm. repeat with remaining batter remove waffles from oven and top with tomato + fennel salad, garnish with extra fennel fronds or leftover basil

6

H E A LT H Y F O O D

MISO-TAHINI AVOCADO TOAST W/ BLACK SESAME GOMASIO

the gomasio makes more than you will need here, so store in a lidded jar at room temp for up to 5-6 months. i love sprinkling it on green salads, grain salads, roasted vegetables etc., etc. likewise, the miso-tahini makes approx. 1/3 cup and you will likely have leftovers which you can cover and refrigerate for 1-2 weeks.

7

INGREDIENTS

Black sesame goma1/4 cup black sesame seeds 1/8 teaspoon large grain sea salt

To a s t i n g r e d i e n t s 1/4 cup tahini paste 1 tablespoon mellow white miso 1 small garlic clove, minced 1/2 teaspoon fresh lemon juice 3-4 tablespoons water splash of tamari (optional) 1 ripe avocado, pitted and cut into 4 segments 4 slices of toast, toasted 1-2 tablespoons black sesame gomasio 2 scallions, trimmed and sliced thin fresh chopped dill, to top (optional)

P R E PA R AT ION T IM E

M E A L S IZ E

M E T H OD DIFF.

5 -10 MIN

1 plates

Easy

INSTRUCTIONS

In a heavy skillet over a low flame, toast sesame seeds until fragrant, about 2-3 minutes. set aside and let cool. p l a c e s a l t a n d c o o l e d s e e d s i n a m o r t a r a n d p e s t l e , g r i n d u n t i l s a n d y. s e t a s i d e u n t i l r e a d y t o u s e in a small mixing bowl, whisk tahini, miso, lemon juice, and garlic; while whisking add water 1 tablespoon at a time until thick and creamy (slightly thicker than a traditional tahini sauce). cover with plastic wrap and refrigerate until ready to use.

Ta k e t h e a v o c a d o s e g m e n t s a n d s l i c e e a c h s e g m e n t i n t o t h i n s l i c e s . s p r e a d a g e n e r o u s a m o u n t o f m i s o - t a h i n i o n t o each piece of toast; top with sliced avocado and sprinkle with gomasio, sliced scallions, and chopped dill (if using)

8

ROASTED SWEET POTATO WEDGES W/ GREEN YOGURT SAUCE

INSTRUCTIONS

H E A LT H Y F O O D

P r e h e a t o v e n t o 4 2 5 ° F, l i n e a b a k i n g s h e e t w i t h p a r c h m e n t paper and set aside.

9

Place wedges and cornstarch (or arrowroot) in a large plastic b a g a n d t o s s t o c o a t e v e n l y. t r a n s f e r t h e w e d g e s t o a l a r g e b o w l a n d a d d t h e o l i v e o i l , i t a l i a n s e a s o n i n g , s a l t , a n d p e p p e r. s p r e a d the wedges into a single layer on your prepared baking sheet. bake for 30-35 minutes, stopping halfway through to flip them o v e r, u n t i l t h e e d g e s a r e b r o w n e d .

While the potatoes are baking, make the sauce. combine all the sauce ingredients in an upright blender or food processor until w e l l c h o p p e d a n d s a u c e i s g r e e n i n c o l o r.

Serve the potatoes warm with the sauce on the side.

PREPARATION TIME

MEAL SIZE

ME THOD DIFF.

30-35MIN

4 plates

Medium

INGREDIENTS

2 large sweet potatoes, cut lengthwise into 1/2-inch wedges 1 tablespoon cornstarch, or arrowroot powder 2 tablespoons extra virgin olive oil 1 tablespoon italian seasoning 1 teaspoon sea salt f r e s h g r o u n d p e p p e r, t o t a s t e

Green yogur t sauce

1 cup unsweetened cultured coconut y o g u r t ( o r g r e e k y o g u r t i f y o u d o n' t need to be dairy-free) 2 tablespoons tahini paste 1 garlic clove, roughly chopped 1/2 cup basil leaves 2 tablespoons parsley leaves 1 tablespoon cilantro leaves 1 tablespoon fresh lemon juice 1/2 teaspoon sea salt f r e s h p e p p e r, t o t a s t e 10

INSTRUCTIONS

Preheat oven to 375° and line a rimmed baking sheet with parchment.

rub a

good amount of olive oil over cut side of squash; place cut side down on baking sheet and place in oven. cook squash until fork tender - about 50-65 m i n u t e s . l e t t h e s q u a s h c o o l u n t i l i t 's ready to handle. scoop squash out into a bowl and set aside.

In a large soup pot, heat olive oil and coconut oil over medium heat.

add

sliced leeks and oregano, and sautĂŠ until leeks are soft; add garlic and cook for 30 seconds.

add the fennel

a n d g i n g e r, a n d c o o k f o r a b o u t 5 m i n utes - until fennel is soft and ginger is fragrant.

add the kabocha, bay leaf, w a t e r, s a l t , a n d p e p p e r - s t i r.

Tu r n t h e h e a t u p a n d b r i n g s o u p t o a s i m m e r, c o o k f o r r o u g h l y 3 0 m i n u t e s , stirring every so often. remove from heat and stir in 1 cup spicy coconut cream.

I n b a t c h e s , p u r e e s o u p i n a b l e n d e r, o r f o o d p r o c e s s o r, u n t i l s m o o t h . t r a n s f e r soup back to the pot and bring to a low s i m m e r, s t i r i n l e m o n j u i c e a n d t a s t e for seasoning.

11

H E A LT H Y F O O D

KABOCHA SQUASH, FENNEL + GINGER SOUP W/ SPICY COCONUT CREAM INGREDIENTS 1

kabocha

squash,

halved

and

seeds

1 bay leaf

removed

1 tablespoon olive oil

1 large leek (or 2 small), white and light

1 tablespoon coconut oil

green par ts sliced

5 cups filtered water

1 clove garlic, chopped

1 teaspoon fine grain sea salt

1 small fennel bulb, cored and sliced

freshly ground pepper

(reserve some fronds for garnish)

1 cup spicy coconut cream

1 knob of fresh ginger (about 3/4 of an

1 1/2 teaspoons fresh lemon juice

inch big), peeled and roughly chopped

2 teaspoons fresh oregano

PREPARATION TIM E 15 -20 MIN

MEAL SIZE 4 plates

ME THOD DIFF. Medium

H E A LT H Y F O O D

12

WARM FINGERLING POTATOES W/ GARLIC-TURMERIC SAUCE

INSTRUCTIONS

INGREDIENTS

For the sauce

Garlic-turmeric sauce

place tomato, fennel, basil, and fronds in a medium bowl and s e a s o n w i t h s a l t + p e p p e r. i n a s m a l l b o w l , w h i s k t o g e t h e r t h e lemon juice and oil until fully incorporated. a little at a time, add lemon and oil mix over the salad, taste and adjust seasonings. set aside

1/2 cup dairy-free cultured coconut yogurt (i use this one) 2 teaspoons tahini paste 1 1/2 teaspoons apple cider vinegar 1 large (or 2 small) garlic clove, minced

For the potatoes

2 teaspoons grated fresh turmeric (or 1

Preheat the oven to 400*F and line a baking sheet with parchm e n t p a p e r. u s e a p a s t r y b r u s h t o b r u s h t h e p a p e r l i b e r a l l y w i t h olive oil, set aside.

In a bowl, toss together the potatoes and olive oil, sprinkle with l a r g e g r a i n s a l t a n d f r e s h p e p p e r. p l a c e t h e p o t a t o e s c u t - s i d e down on the prepared baking sheet and roast until the bottoms are lightly browned, about 20-22 minutes. use tongs to turn p o t a t o e s o v e r a n d r o a s t u n t i l p o t a t o e s a r e g o l d e n a n d t e n d e r, about 10 minutes. remove from oven and let cool for 5 minutes. then toss together with shredded cabbage and chives.

Remove sauce from refrigerator and give it a good stir; drizzle p o t a t o e s w i t h t h e s a u c e a n d t o s s t o g e t h e r. s e r v e p o t a t o e s warm with more turmeric sauce if desired.

teaspoon dried ground turmeric) fine sea salt + freshly ground pepper

Potatoes 2 tablespoons extra virgin olive oil, plus more for brushing 1 pound fingerling potatoes, scrubbed and cut lengthwise large grain sea salt freshly ground pepper 1 cup shredded purple cabbage 1/4 cup chopped chives a few pinches black or white sesame seeds

13

PREPARATION TIME

MEAL SIZE

ME THOD DIFF.

20 -25 MIN

4 serves

Medium

H E A LT H Y F O O D

14