FA LL & W I N T ER
HOLIDAY RECIPES
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LUNCH / DINNER
ROASTED CHICKEN STEW Ingredients 1.5 lb boneless skinless chicken breast 1 small or mid-size butternut squash, peeled and cut into cubes 1 small onion, chopped 1-inch piece ginger, grated or finely minced 1 tart apple, chopped 1 orange, juiced 1/2 cup unsulphured dried apricots, chopped 1 tbsp ground cinnamon 1/2 – 1 tsp nutmeg 1 tsp paprika Black pepper to taste 2 tbsp grass-fed butter or ghee Kale, chopped and steamed for serving
Recipe sourced from: http: //paleoinpdx.com
Directions 1. Place chicken into slow cooker and add squash, onion, apple, ginger and apricots. 2. Add all remaining ingredients (orange juice, spices, etc.), except kale. Mix well with a spoon to mix spices around. 3. Turn slow cooker to low. Let cook for 4 – 6 hours or until chicken is done. 4. Serve the chicken and stew mixture on top of the kale.
Recipe selected by: Dr. Joe Glowiak, DC, MS “This is a delicious and healthy recipe that can be made in a slow cooker! The cooked apricots are my favorite part!”
cauliflower soup 1 head cauliflower chopped into florets 3-4 cloves of garlic 2 tbsp extra virgin olive oil 1 carrot peeled and diced Ingredients 1 stalk celery diced 1 small yellow onion diced 1 tsp paprika 4 cups vegetable broth 2 tbsp nutritional yeast For garnish: chopped parsley
Recipe by: Dr. Parisa Samsami, DC, MS
Directions 1. Preheat oven to 400 F 2. Toss cauliflower florets with 1 tbsp. olive oil , salt and pepper to taste. Spread cauliflower in a single layer on a baking sheet. 3. Bake for 20 mins then add minced garlic and bake for another 10 mins 4. Heat remaining olive oil in a large pot over mediumhigh heat. Add onions and cook until translucent ( a few mins ).
5. Add carrots and celery, paprika and salt. Cook 3-4 minutes. 6. Add vegetable broth and bring to a boil 7. Add roasted cauliflower, nutritional yeast and garlic to the pot. Bring to a boil. Reduce heat and simmer for 10-15 minutes. 8. Remove from heat and puree until smooth using a blender. 9. Enjoy!
LUNCH / DINNER
Recipe by: Dr. Jeff Gelband, DC
swiss chard and apple soup Ingredients
Directions
2 cups swiss chard 1/2 apple, seeds removed, peeled and chopped 3/4 cup water, as needed 1 tbsp arrowroot flour (or cornstarch) 1 tsp fresh lemon juice Sea salt 1/2 avocado, seed removed, peeled and chopped
1. Put swiss chard, apple, 1/2 cup of water, lemon juice, and salt in a blender. Process on medium speed until smooth. 2. Add avocado and process until smooth. 3. Add any additional water to reach consistency you desire. 4. This can be served cool or warmed gently and sprinkled with toppings of your choice.
vegan
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paleo
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gluten free
green bean casserole Ingredients 1 cup raw cashews 3 large shallots, sliced into 1/8 inch thickness 1/4 cup almond meal or flour 1 tbsp arrowroot flour (or cornstarch) 1/2 tsp fresh ground black pepper 1/2 tsp kosher salt 7 tbsp olive oil, divided 10 oz white or brown button mushrooms, sliced
1 medium onion, chopped 6 medium cloves of garlic, minced or pressed 1 1/2 lbs fresh green beans, tips snipped off 3 sprigs of fresh thyme 1 fresh bay leaf or 2 dry bay leaves 1 cup vegetable stock Salt and freshly ground pepper to taste
Directions 1. Place cashews in bowl, and cover with water until completely submerged. Cover and refrigerate for 8 hr or overnight. Drain and rinse. Place cashews in blender and add half cup water.
LUNCH / DINNER
Recipe selected by: Sue Smith, MS, LDN “This is a healthy spin on the Thanksgiving Green Bean Casserole.”
Recipe sourced from: www.eatthelove.com
2. Line baking sheet with paper towels. Place shallot slices in bowl and sprinkle almond meal, arrowroot flour, ground pepper, and salt over shallots. Toss. Heat 3 tbsp of oil in large sauté pan or skillet on high. Add coated shallots and fry, stirring constantly, until they are golden brown, about five minutes or so. Once they are golden brown, move them to baking sheet. 3. Add 2 tbsp of oil to the pan or skillet and turn to medium heat. Add sliced mushrooms and cook, stirring frequently, until brown, about 5-7 minutes. Pour mushrooms and accumulated liquid into a heatproof bowl.
4. Add final 2 tbsp of oil to the sauté pan or skillet and turn heat to medium. Add onions and cook until soft about 2-3 minutes. Add the garlic and cook until fragrant, about 30 seconds. Add green beans, thyme, bay leaves, pureed cashews and vegetable stock. Cook, stirring frequently, until beans are slightly tender but crisp in the center, about 5 minutes. Add mushrooms and liquid and continue to cook for 5 minutes, or until the green beans are tender and sauce has thickened. Once done, season with salt and pepper to taste. Remove thyme and bay leaves before plating and sprinkle the fried shallots over the green beans before serving.
LUNCH / DINNER
cranberry brussels sprouts Ingredients 1 pound brussels sprouts, de-stemed and halved 1/2 cup dried cranberries 1/3 cup gorgonzola cheese, crumbled 1/3 cup pecans 1/2 cup barley 1 tbsp maple syrup 1 tbsp balsamic vinegar 2 tbsp olive oil Salt & pepper
Directions 1. Prepare barley according to package instructions. 2. Heat brussels sprouts and olive oil in a skillet over medium heat. Season with salt & pepper. Cook for 7-9 minutes. 3. Add balsamic vinegar and maple syrup. Stir to coat and remove from heat. 4. Toss barley, sprouts, cranberries, and pecans in a large bowl. 5. Top with gorgonzola.
Recipe selected by: Dr. Alexis Mikrut, DC, MS Recipe sourced from: www.rachelschultz.com
DRINKS
CRANBERRY
Recipe selected by:
KOMBUCHA
Recipe sourced from:
Sue Smith, MS, LDN
www.therealfoodrds.com
MOCKTAIL Ingredients
Directions
2 cups swiss chard 1/2 apple, seeds removed, peeled and chopped 3/4 cup water, as needed 1 tbsp arrowroot flour (or cornstarch) 1 tsp fresh lemon juice Sea salt 1/2 avocado, seed removed, peeled and chopped
1. Put swiss chard, apple, 1/2 cup of water, lemon juice, and salt in a blender and process on medium speed until smooth. 2. Add avocado and process until smooth. 3. Add any additional water to reach consistency you desire. 4. This can be served cool or warmed gently with toppings of your choice.
FLOURLESS PUMPKIN bars Recipe sourced from: www.detoxinista.com
Ingredients 1/2 cup pumpkin puree Ingredients 1/2 cup almond butter 1/3 cup honey 2 eggs 2 teaspoons pumpkin pie spice* 1 teaspoon vanilla extract 1/4 teaspoon sea salt 1/2 teaspoon baking soda
Directions 1. Preheat oven to 350F and grease an 8” x 8” pan generously with coconut oil or butter. 2. Combine all of the ingredients in a medium bowl, and mix well until a smooth batter forms. 3. Transfer the batter to the greased pan, and bake at 350F for about 30 minutes, until edges are golden brown and center is firm.
4. Allow to cool completely in the pan, then cut and serve.
Tip: These bars are delicious on their own, but are also great with a glaze!
Recipe selected by: Dr. Nicole Maholy, DC, CNS, LDN, MS “This is one of my favorite pumpkin bar recipes...it’s super easy too!”
DESSERTS Recipe selected by: Samara Shein, MS, RD “For a dessert alternative to a pie (less crust, refined sugar and flour, etc,), I like to bring/serve a fruit crumble!� Recipe sourced from: www.minimalistbaker.com
gluten free strawberry nectarine
crumble
Ingredients
Directions
4 cups strawberries and nectarines (cut into bite-sized pieces) 1 cup gluten-free rolled oats 1/2 cup almond meal 1/2 cup roughly chopped pecans 1/4 cup packed light brown sugar 1 pinch sea salt 4 Tbsp cold butter (dairy-free for vegan // or sub olive oil)
1. Preheat oven to 350 degrees F (176 C) and butter an 8x8 (or similar size) baking dish. 2. Add fruit directly to the dish as you chop it and spread until flat. 3. In a mixing bowl, add crisp ingredients and, using your hands, mix with butter until it is evenly distributed. 4. Add to the top of the fruit in an even layer. 5. Bake for 40-45 minutes or until the fruit is bubbling and the top is crisp and golden.
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