Integrative Nutrition’s Summer Recipe eBook
Copyright © 2011 The Institute for Integrative Nutrition®
Table of Contents Appetizers White Bean Bruschetta on Whole Grain Baguette . . . . . . . . . . . . . . . . . . . . . . . 03 Creamy Curry Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 05 Vegan Veggie Vegetarian Spring Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 07 Soups Avocado and Cucumber Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Healing Warm Broccoli Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Tomato and Roasted Red Pepper Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Salads Kale and Avocado Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese . . . . . . . . 21 Seared Scallops with Cucumber Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Entrees Lentil Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Falafels the (almost) raw way . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Grilled Organic, Free Range Chicken with Fresh Mango & Peach Salsa, and Summer Squash . . . . . . . . . . . . . . . . . . Asparagus, Sundried Tomato and Goats Cheese Pizza on Spelt . . . . . . . . . . . . Summer Bean Salad with Seared Salmon and Black Bean Puree . . . . . . . . . . . .
27 29 31 33 35
Sides 30 minute Carrot, Dill and Feta Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Jazzed Up Mashed Potatoes with a Bouquet of Kale . . . . . . . . . . . . . . . . . . . . . 41 Rice Soba Noodles with Tea Spice Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . 43 Desserts Raw Coconut Date Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Heather’s Maple Squash Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Chocolate Chick Blondies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Banana Peanut Butter “Ice Cream” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Baked Bananas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Drinks Apricot Creamsicle Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Pineapple Ginger Cooler . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Appetizers
White Bean Bruschetta on Whole Grain Baguette Andrea Beaman, 1999 graduate www.AndreaBeaman.com
Ingredients Whole grain baguette, sliced into 1/2 inch thick diagonals 1-1/2 cups white beans (navy, great northern, cannellini), pre-cooked (can use rinsed canned beans) 1 large tomato, seeded and diced 4–5 basil leaves, minced 1/3 cup olive oil 1 tsp. balsamic vinegar 2 tbspn. champagne or white wine vinegar 1 garlic clove, peeled and minced Sea salt and black pepper to taste Directions Preheat oven 350°. Place bread onto a baking sheet. Drizzle olive oil on sliced bread and season with sea salt. Bake 5–7 minutes or until crispy. Put pre-cooked white beans into a mixing bowl. Add diced tomato and basil. Whisk olive oil, vinegar, and garlic. Add sea salt and black pepper to taste. Pour olive oil dressing onto bean mixture and combine evenly. Spread one or two tablespoons of beans on top of toasted bread.
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Creamy Curry Sauce Karena Burgess, 2012 graduate www.collectivenutrition.com
Ingredients 2 cups soaked cashews 1 tsp. red pepper flakes (optional) 2 tbspn. agave nectar or raw honey or SunnyDew* 1/2 tsp. tumeric 1 tbspn. curry salt to taste (optional) 1 1/2 cup water Directions Combine all ingredients in blender. Blend until all ingredients are perfectly combined. Taste and adjust seasonings as desired. Serve over veggies as seen in picture. Use as a salad dressing or as a dip for veggies, or crackers.
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Vegan Veggie Vegetarian Spring Rolls Rachel Johnson, 2011 graduate www.wholefigured.com
Ingredients Dipping Sauce: 4 tbspn. mango fruit spread 2 tbspn. low-sodium soy sauce 1 tbspn. seasoned rice vinegar 1 tbspn. fresh lime juice 1/2 tsp. finely grated ginger 1/4 tsp. hot sauce Finely grated peel from 1 small lime Rolls: 8 large rice paper wrappers 1 avocado diced 1/2 cup shredded carrots 1 large zucchini cut into matchsticks 1 cup rice noodles 1 cup arugula 2 tablespoons crushed peanuts Directions After dipping your rice wrapper (found at your local Asian market. And yes –they’re bazaar looking, almost like a paper plate.) They are very fragile and sticky-when-wet, so be prepared to screw a few up at first. Swish it around (one sheet at a time) for ~15–20 seconds in warm water. Next, lay it out on a cutting board and it becomes a canvas for you to fill! Center all of your ingredients on the rice paper, (I just toss mine in there. Hey it all tastes the same right?) fold over each side and then roll the top over and then roll it around. Slice it in 1/2 at an angle, drizzle sauce, sprinkle with peanuts and enjoy!
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Soups
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Avocado and Cucumber Soup Csilla Bischoff, 2005 graduate www.shininghealth.com
This raw soup is excellent on a hot day. Start your day with it or have it as a mid-morning or mid-afternoon snack. Ingredients 1 organic granny smith apple, chopped 1 organic cucumber, sliced 1/4 lime 1 medium-sized avocado, peeled sliced 1 pinch sea salt Small pinch of cayenne pepper Water to texture 1-2 tbspn. mint (optional) Toasted pumpkin seeds (optional) Directions Put apple, cucumber, avocado, lime, cayenne and sea salt in your food processor or Vita-mixer and blend. Add water (if needed) and add mint (if using) and blend one last time. Top with toasted pumpkin seeds. (Note: if you are using a food processor, you will want to peel the apple and cucumber.)
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Healing Warm Broccoli Soup Amanda Moxley, 2005 graduate www.AmandaMoxley.com
*Adapted from wholefoods.com* Ingredients 1/2 avocado 6–8 medium size broccoli heads 1/3 red onion 1 celery stick Big handful of spinach A thumb size piece of ginger root 1 tbspn. Bragg’s liquid amino (optional) or tamari wheat free soy sauce 1 pinch cumin (optional) 2 pinches of Celtic sea salt Directions Lightly steam the broccoli (5-6 minutes) then place all ingredients in a blender. Add garlic, pepper, Celtic sea salt to taste.
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Tomato and Roasted Red Pepper Soup Amanda George, 2011 graduate www.DiscoverYourselfWell.com
Ingredients 2 tbspn. olive oil 1 onion, finely chopped 4 cloves garlic, minced 4 (14 oz) cans diced fire roasted tomatoes with juice 1 (15 oz) can crushed tomatoes 1 (32 oz) carton organic chicken broth 4 (7 oz) jars roasted red peppers, chopped 1 tbspn. basil 1 tsp. oregano 1 tbspn. fresh thyme leaves 1/2 tsp. sea salt 1/2 tsp. cracked black pepper Directions In a large pasta or stock pot, heat oil. Add onions and cook until soft. Add garlic and cook while stirring 2-3 minutes. Add tomatoes with juice, stock, crushed tomatoes, basil, and oregano. Bring to a boil; simmer for 10 minutes. Add roasted red peppers, thyme, salt, and pepper. Bring back to a boil; simmer an additional 10-15 minutes. This recipe is great topped with a dollop of Greek yogurt, and served with a whole grain grilled cheese sandwich. Or serve with a whole grain roll and a fresh spinach salad.
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Salads
Kale and Avocado Salad Holli Thompson, 2009 graduate www.NutritionalStyle.com
This recipe requires that you get messy, and use your hands. It’s loaded with antioxidants and healthy fats and tastes delicious. For an added protein punch, add some hemp seeds to finish it off. Ingredients 1 head kale, any type 1 ripe avocado extra virgin olive oil Himalayan sea salt Cherry tomatoes 2 spring onions juice of one lemon Directions Remove center stalks from kale and slice into ribbons (I like to roll it up and slice across—chiffonade style) Add a little bit of olive oil and massage with your hands to coat kale Add Himalayan Sea Salt to the kale and massage further. (This will allow the kale to release more moisture and make it more palatable) Add an avocado and massage with your hands Add tomatoes, sliced in half Add sliced spring onions Add juice of one lemon—toss Sprinkle with hemp seeds—optional
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Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese Reshma D. Adwar, 2012 graduate www.pathtohealthy.com Ingredients 1/3 cup dry wheat berries (whole wheat grain—found in supermarkets), soaked in 2 cups water for at least 2 hours or overnight 2 lb butternut squash, peeled and cubed to bite-sized pieces Sprinkle of olive oil 1/8 tsp. salt 1/8 tsp. pepper 6 tbspn. fresh-squeezed orange juice 1 tbspn. maple syrup 3–4 oz goat cheese 6–8 oz baby spinach 3 tbspn. toasted sunflower seeds Directions Cook the wheat berries in about 3 cups water over medium-low heat for about 1 ½ hours. When they are done, they will be tender but with a little bite to them, and you will see the insides smush out. Meanwhile, preheat the oven to 375°. Place the cubed butternut squash in a baking pan and drizzle with olive oil, salt, and pepper. Toss to combine, then bake for 1 hour. Remove from oven and place aside. Drain the cooked wheat berries and add them to the baking pan with the butternut squash. At this point, the squash and wheat berries should still be warm. Dressing: Combine the orange juice and maple syrup. Pour over the squash and wheat berries. Spoon the squash-wheat berry mixture over the spinach, crumble the goat cheese over it, and sprinkle with toasted sunflower seeds. Serve and enjoy!
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Seared Scallops with Cucumber Salad Frank Giglio, 2007 graduate www.FrankGiglio.com
Ingredients 2 tbspn. coconut oil 4–8 large scallops (U-10) A sprinkle of Frank’s Finest Lemon-Pepper Blend 1 large English cucumber 2 tbspn. thinly sliced red onion 1 cup snap peas, cut into thirds 1/4 cup fresh dill, roughly chopped 2–3 tsp. apple cider vinegar 1–2 tbspn. olive oil Sea salt to taste Freshly cracked black peppercorns 1/2 lemon for drizzling 1 green onion, tops sliced thin Directions With a Japanese mandolin or sharp knife, thinly slice the cucumber. Place into a large bowl, mix in the snap peas, onions, and dill. Drizzle in the olive oil and vinegar, then season with sea salt and freshly cracked black pepper. Toss well and allow flavors to meld. Place the scallops on a dish and season with lemon-pepper blend Heat a large heavy bottom skillet over medium-high heat. Melt the coconut oil and when a light amount of smoke is visible, add the scallops. Cook on one side until well browned, then flip each scallop, turn off the heat and allow to rest in the pan for 1-2 minutes before removing. Place a small amount of cucumber salad onto 2 plates. Place 4 scallops around each salad. Drizzle the plate with lemon juice and sliced green onions. Serve and enjoy!
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Entrees
Lentil Burgers Lindsay Cobb, 2011 graduate www.nourishbylindsay.com
These are vegan and gluten free! Ingredients 1 can of lentils drained (I used the packaged ones from Trader Joe’s) 1 1/3 cups on gluten free bread crumbs (or whole wheat if you eat gluten) 1/3 cup chopped yellow onion 1/2 tsp. mustard Splash of your favorite hot sauce 1 clove of garlic 1 tsp. of olive oil 1/2 tsp. of pepper 1/2 tsp. sea salt Feel free to play with this – add extra veggies if you would like. Directions Blend in a food processor or regular blender. Create each patty like you would ground meat. Place in a non stick pan over medium heat until browned on each side (may take a little bit!) Serve with avocado, lettuce, ketchup if you would like. Place on a nice gluten free bun or spelt bun and enjoy!
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Falafels the (almost) raw way Nicole Culver, 2011 graduate www.freshnewtrition.com
Ingredients 1 can cannelloni beans (drained and rinsed well) 1 cup chopped onion 2 cloves garlic 1 cup sunflower seeds 1/2 cup soaked flax seeds 1 tbspn. dried parsley 2 tbspn. extra virgin olive oil 3 tsp. cumin a sprinkle of sea salt and pepper to taste Directions Soak 1/2 cup flax seeds in a 1/2 cup of water. Let sit for about 1-2 hours. Put sunflower seeds in food processor and ground up into a flour consistency. Place into a large bowl. Put onion and garlic into food processor and also place into bowl. Do the same with the cannelloni beans. Add remaining ingredients to bowl (flax seeds, parsley, olive oil, cumin, sea salt, pepper) Mix it up well. Form into balls on a non-stick sheet. * Here is where you can make it raw or not. I was in a rush, so I cooked these for about 30 minutes at 350 degrees. (I flipped them halfway through.) You can also dehydrate them for beginning at 140 degrees for 1 hour and then reducing heat to 116 for 4 to 6 hours. Or you can put them in your 170 degree oven with the door cracked for that amount of time. These would be great in a pita, over a salad, or over spiralized squash!
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Photo: JTPhotography
Grilled Organic, Free Range Chicken with Fresh Mango & Peach Salsa, and Summer Squash Destiny Kelley, 2012 graduate http://destiny-kelley.healthcoach.integrativenutrition.com/ Marinate: 2 hours (optional) Fresh Organic Mango and Peach Salsa 1 ripe mango 1 ripe peach Handful of organic cherry tomatoes 1/4 of a large red onion 1/2 lime Handful of cilantro leaves Directions Remove skin from mango and peach & cut into large chunks Rinse cherry tomatoes, and cilantro Quarter red onion into large chunks Put all ingredients into a food processor, squeeze the lime on top and blend on a slow speed Salsa can be very thick or continue blending for a smoother texture Use 1/2 of mixture to marinate chicken in refrigerator (optional) Summer Squash Slice squash longways in half, then in half again Brush with olive oil ( I prefer basil flavored) Sprinkle black pepper until coated Sprinkle dried oregano until coated Grill It Up! Place chicken on grill and coat the top with the mango & peach salsa Cook chicken until no longer pink in the middle Place summer squash directly on the grill Cook squash until it feels tender with a fork
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Asparagus, Sundried Tomato and Goats Cheese Pizza on Spelt Sherilyn Palmer, 2012 graduate www.wholepromise.blogspot.com A little tip—pizza bases can be made in advance, they can be frozen and thawed when ready to use if that is more convenient. Basic Spelt Pizza Base 375g white or wholemeal spelt flour (I have used half and half before) 1 tsp. honey 1 tsp. dried yeast 1 tsp. salt 1 1/2 tbspn. olive oil 225 ml very warm water
Topping Tomato sauce for base You can mix up a quick one by reducing down a handful of roughly chopped tomatoes with a couple of garlic cloves, any herbs you may have that need to be used up in the fridge, splash of white wine, salt and pepper for seasoning.
Directions Place half the flour, honey, yeast and salt in bowl of a stand mixer and set aside. Combine olive oil and warm water. With the paddle attachment, slowly stir the water and oil mixture into the flour until well combined. Mix in the remaining flour. Change to the dough hook attachment and knead on low for 4–5 mins, until the dough comes together as a ball and is smooth and elastic. If not using a stand mixer, turn the dough onto a lightly floured surface and knead by hand for 10 minutes. Place the dough into a lightly oiled bowl and cover with clean cloth. Set aside in a warm spot until the dough has doubled in size. Once dough has risen, use a sharp knife to divide into 3 portions. Shape each into a ball and flatten into a disc. Using your fingers or a rolling pin if you wish, stretch out each disc to a size that suits you.
Other Ingredients 1 bunch of asparagus with woody ends removed large scoop of sun dried tomatoes 45g goats cheese 1 large ball buffalo mozzarella Directions Preheat your pizza stone in an oven to 225–250 degrees Celsius. After rolling out pizza base spread tomato sauce evenly over the top. Place the asparagus on top of the base and crumble the goats cheese over. Carefully place the pizza on the preheated pizza stone and pop into the oven for 10 mins. (I like to prepare my pizza on a piece of glad bake and also bake the pizza on the glad bake on the stone. It makes it easy to transfer the pizza to the stone and is safer as well.) After 10 mins has elapsed add the sundried tomatoes and continue to cook for another 5 mins or until the base is crispy and some coloring is visible. (I add the tomato’s after otherwise they burn to a crisp.) Remove the pizza from the oven and top with shredded buffalo mozzarella. Serve with a side of salad.
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Summer Bean Salad with Seared Salmon and Black Bean Puree Tama Mayumi Boettcher, 2012 graduate http://ameblo.jp/tama-house/ Ingredients Bean Salad 1 ½ lbs string beans (romano, purple, green, and yellow) 2–3 tbspn. lemon juice 2 tsp. olive oil Salt & pepper 1/3 cup (cut into small bite size) Lemon Basil
Black Bean Puree 1/2 pint of dry black beans (or about 1can) 1 clove garlic For texture and flavor: olive oil Seared Salmon 4 slices of wild sockeye salmon Salt and pepper Optional: veggies/greens to decorate
Bean Salad Directions Trim and blanch the beans in salt water, drop into ice bath to cool and drain the water; then wipe them and split them in half. In a separate bowl, blend the lemon juice, olive oil, lemon basil and add salt and pepper to your taste preference. Mix the dressing into the beans and toss! It’s that easy.
Let them sit to cool (beans are still covered in water), so that the beans absorb the flavor and salt . Blend until smooth. You may want to add a touch of olive oil to give them an even creamier texture.
Black Bean Puree Directions Soak the black beans as directed on the package, or rinse the canned beans. Cover completely in water on the stove (about 2 centimeters of water above the bean level) and add the 1 clove of garlic. DON’T add salt. Very slowly cook (otherwise beans will break) covered with a lid until the beans are soft and creamy – about 1 hour. Add salt to season.
Seared Salmon Directions Heat up the pan so that it’s hot before you add the salmon (otherwise it will stick!) Season the salmon with salt and pepper, then add it to the pan skin-side down. Length of searing will vary based on your preferences, but sear it about 85% of the time on the skin-side and flip it for the last 15% of the time. If it’s fresh wild salmon, it can be served somewhat rare, or medium cooked.
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Sides
30 minute Carrot, Dill and Feta Quinoa Michelle Pfennighaus, 2009 graduate http://FindYourBalanceHealth.com
* Adapted from Heidi’s recipe, found here: http://www.101cookbooks.com/ archives/quinoa-with-currants-dill-and-zucchini-recipe.html Ingredients 1 tbspn. olive oil 1 bunch scallions, chopped 1 tsp. salt 1 cup quinoa, rinsed and drained 2 cups water 1/4 cup raisins 1 lemon, juice and zest 6 carrots, grated 1/4 cup roasted sunflower seeds 4 tbspn. chopped fresh dill 1/2 lb. feta, crumbled Directions In medium pot, heat oil over medium heat, add scallions. Cook until softened. Add quinoa, water, raisins and salt. Bring to a boil, then simmer until water is absorbed. Meanwhile, shred carrots in food processor. In large bowl, combine cooked quinoa, carrots and all other ingredients. Mix well and eat, perhaps the next time you have 30 minutes.
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Jazzed Up Mashed Potatoes with a Bouquet of Kale Deirdre Holmes, 2006 graduate www.planithealthier.com Ingredients 2 tablespoons butter 1 large sweet onion, chopped 1 leek, cleaned and thinly sliced 1 bunch kale, leaves washed, pulled off of stem and chopped 2-3 cloves of garlic, minced 5-7 medium-sized potatoes* (roughly 2.5 lbs), scrubbed & cut into small cubes 1 1/2 cups milk 1/2 tsp. salt 1 tsp. mustard 1 cup walnut pieces 1 crispy apple, with peel on, cut into small pieces 1 cup cheese (gouda, edam, cheddar or monterey jack), cut into small cubes pepper, to taste freshly ground nutmeg, to taste sausage or vegetarian sausage (optional) Directions Melt 1 tbspn. butter in skillet, add chopped onions and leeks, turn down heat, cover and allow to caramelize. Add chopped kale and garlic, cook another 5 minutes until bright green. Cook potatoes in large pot with just enough lightly salted water to cover until soft (roughly 20 minutes). Pour off excess water. Back on low heat, add remaining 1 tbspn. butter, milk and salt, and mash until smooth. Season with salt, pepper and nutmeg to taste. Fold in kale-onion mixture, walnuts, apple pieces and cheese cubes. Watch the cheese cubes begin to melt as you serve onto plates. Dressing: Combine the orange juice and maple syrup. Pour over the squash and wheat berries. Spoon the squash-wheat berry mixture over the spinach, crumble the goat cheese over it, and sprinkle with toasted sunflower seeds. Serve and enjoy!
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Rice Soba Noodles with Tea Spice Vegetables Heather Jernigan, 2012 graduate www.iwannabehealthy.co
Ingredients 1 package rice soba noodles 1 cup frozen edamame, shelled 1 carrot, cut into matchsticks 4 leaves swiss chard, chopped 1/2 onion, chopped 1 slice ginger, chopped 1 garlic clove, minced 1/2 zucchini, sliced Note: Use whatever vegetables you like! Sauce 1/4 tsp. rice wine vinegar 2 tbspn. soy sauce 1 tbspn. sweet cooking rice wine (Mirin) 3 tbspn. water or broth 1/4 tsp. chili flakes 2 tsp. Republic of Tea Stir Fry Tea Spice Directions Mix all ingredients for the sauce in a bowl and set aside. Boil rice soba noodles according to package directions. Avoid cooking fully – remove from heat when nearly cooked but not all the way. In the meantime, add 1 tbspn. safflower or some type of stir fry oil to a wok or pan. Add vegetables to wok/pan and cook for about 3 minutes. Add half of the sauce to vegetables. Remove vegetables from wok/pan and add 1 tbspn. safflower oil to the pan again. Add noodles to pan and stir around. Add rest of sauce. Add vegetables back to pan and heat through. Serve immediately.
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Desserts
Raw Coconut Date Balls Susan Kaden, 2008 graduate http://weigh2b.com
Ingredients 2 cups Medjool dates, (pitted and soaked 30 minutes) 1/2 cup almonds and ½ cup walnuts, (soak overnight/drain) 1 1/2 cups shredded, unsweetened coconut 1 tsp. ground cinnamon 1/2 tsp. pure vanilla extract Directions Place nuts in bowl, add 2 cups distilled water, cover, allow nuts to soak overnight, then drain and set aside. Pit dates, place in bowl; cover with distilled water, soak 30 minutes. With “S” blade in food processor, add soaked nuts, pulse until nuts are finely chopped Add 1 cup coconut, cinnamon, and vanilla, pulse until mixed. Add soaked dates, a few at a time, processing until mixed. Transfer to large bowl, kneed. Roll balls to desired size, roll balls in extra coconut, or chopped nuts if desired. These date/nut balls keep 2 weeks in refrigerator.
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Heather’s Maple Squash Muffins Heather Jernigan, 2012 graduate www.iwannabehealthy.co
Ingredients 2 tbspn. ground flax seeds 6 tbspn. water 1 cup pureed yellow squash (I steam it for about 5 minutes until soft on the stove then puree it with some of the steaming water in my food processor, then cool). 1/2 cup maple syrup 1/3 cup raw cane sugar 1/2 cup safflower oil 1 tsp. molasses 1 cup whole wheat pastry flour 2/3 cup all-purpose flour 1 tsp. baking soda 1 tsp. ground cinnamon 3/4 tsp. salt 1/2 tsp. baking powder 1 1/2 tsp. pumpkin pie spice (I wanted these to REALLY taste yummy so don’t hesitate to crank up the spices! If you don’t have/use pumpkin pie spice, use a variety of cloves allspice, and nutmeg) Directions Preheat oven to 350 degrees F. Lightly grease muffin pan. Whisk together flax seed meal and water. Mix in maple syrup, raw cane sugar, safflower oil, squash, and molasses. In a large bowl, stir together all-purpose flour, whole wheat flour, baking soda, cinnamon, salt, baking powder, and pumpkin pie spice. Add flour mixture to pumpkin mixture; stir until smooth. Pour batter into prepared pan. Bake in preheated oven for 25-30 minutes for muffins, until a toothpick inserted into center of the loaf comes out clean.
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Chocolate Chick Blondies Alexandra Jamieson, 2004 graduate www.deliciousvitality.com
Gluten-free, vegan, chocolate, chickpea blondie! Ingredients Canola, sunflower or unrefined coconut oil 15 ounces (1 can) garbanzo beans, drained and rinsed 1/2 cup brown rice syrup 1/2 cup apple sauce 1/4 cup almond or peanut butter (crunchy is best) 2 tsp. vanilla extract 1/3 cup ground flax seeds 2 tbspn. brown rice flour 1/2 tsp. baking powder 1 cup non-dairy chocolate chips Directions Preheat oven to 350. Lightly coat an 8-inch baking pan with oil. Combine all ingredients, except chocolate chips, in a food processor. Blend until smooth, scraping the sides a few times. Pour the batter into the pan and stir in the chocolate chips. Bake for 35-45 minutes, until cooked through. Cool to room temperature on the counter, then refrigerate for at least 30 minutes before slicing into 8 squares.
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Banana Peanut Butter “Ice Cream” Julia Argenti, 2009 graduate www.lemonsandloafers.com
Ingredients 2 frozen bananas, chopped, 1 1/2 tbspn. natural creamy peanut butter 1/4 cup almond milk 1/4 tsp. vanilla extract 1 tbspn. fruit juice-sweetened dark chocolate chips Directions Put bananas, peanut butter, and almond milk in the blender. Blend on low, stopping to stir with a wooden spoon every once in a while. Remove and top with chocolate chips or whatever other ice cream toppings you enjoy!
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Baked Bananas This one’s from the IIN blog! http://blog.integrativenutrition.com/
Ingredients 4 firm bananas 1 tsp. olive oil 1-inch piece grated fresh ginger 1 tbspn. cinnamon 1/2 tbspn. nutmeg 1/2 cup raisins Directions Preheat oven to 375 degrees. Peel and cut bananas in half, lengthwise. Oil a baking pan and arrange bananas. Sprinkle with cinnamon, nutmeg, ginger and raisins. Cover and bake for 10 to 15 minutes. Note: This is wonderful with chocolate sauce!
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Drinks
Apricot Creamsicle Smoothie Ashley Craft, 2011 graduate www.deliciousnutrition.net
These are vegan and gluten free! Ingredients 1 cup apricots, frozen (in halves) 1 banana, frozen (in halves) 1/2 tsp. vanilla 1 1/3 cups almond milk optional: whipped cream (I used dairy/soy-free Rice Whip!) Directions Blend! :)
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Green Smoothie Julia Argenti, 2009 graduate www.lemonsandloafers.com
Ingredients 1 cup coconut water 1/2 apple 1 handful frozen pineapple 1/2 banana 1 handful kale A few mint leaves Directions Chop apple Blend all ingredients and enjoy!
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Pineapple Ginger Cooler Maureen O’Neal, 2012 graduate http://maureen-oneal.healthcoach.integrativenutrition.com
Ingredients 3 cups pineapple 1.5 inch piece of peeled fresh ginger 2 springs of fresh mint 1 sprig of fresh oregano 1 tsp. chia seeds mixed with 3 tsp. water Sweetener of choice to taste, may not need depending on how sweet pineapple is 1.5 cups ice cubes Directions Mix chia seeds with water and let sit for 10-15 minutes. Add all ingredients to blender, process until smooth.
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