Roasted Avocado Tomatillo Salsa Verde

Roasted Avocado Tomatillo Salsa Verde

2 ½ lbs. tomatillos, husked and rinsed
2 large onions
10 cloves garlic
4 jalapeños
2 tbsp. vegetable oil
4 tsp. ground cumin
2 tsp. salt
1c packed cilantro
3 avocados
1 lime (optional)

Preheat the oven to 450 degrees F. Peel and chop the onions into quarters. Place the tomatillos, onions, garlic and jalapeños on a rimmed baking sheet. Drizzle with oil.

Roast in the oven for 15 minutes—until the exteriors are blistered but the insides are still slightly raw.

Meanwhile, half the avocados, remove the seeds, and scoop out the flesh. Cut the jalapeños in half and scrape out the seeds. Discard seeds.

Place HALF of the tomatillos, onions, jalapeños and garlic in a food processor. Pulse until mostly smooth.

Add HALF of the cumin, salt, cilantro and avocado. Pulse until the avocado is pureed into the mixture. Taste for salt.

Repeat with the remaining ingredients. If you desire an extra tart quality, add a bit of lime juice at the end.

Chicken Tortilla Soup

One of my favorite things in the world is Mexican Food! So much so that I married a hispanic man to feed my need for Mexican Food because he's so handsome & sweet :) So when I came across a recipe for Chicken Tortilla Soup, I had to do a recipe makeover!!  I hope you enjoy this recipe as much as I have!

2 tbsp olive oil
1 medium onion

1/2c green beans

2 large carrots
2 stalks celery
1 medium jalapeno
4 cloves garlic

1 lb. chicken breast
6c low sodium chicken broth
1 (14.5 oz.) can diced tomatoes w/chiles
1 tsp oregano
½ tbsp cumin
1 medium lime
½ bunch cilantro, chopped

Dice the onion, green beans, carrots, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, green beans, carrots, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.
Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve.

Family Recipe: Baked Swedish Meatballs

The last several weeks I have been doing some genealogy research on my family and came across some cool information dating all the way back to the 1700's.  Tracing my ancestry back to Germany, Sweden and Norway, I found my mouth watering for my Grandmother's Swedish Meatballs!  With my diet restrictions in mind (dairy & gluten free) I decided to conquer her recipe while substituting my healthier options when necessary. To my surprise they turned out AMAZING!!  I really enjoy them with roasted veggies like carrots, asparagus and a few fingerling potatoes.  I hope that you enjoy the warmth of my favorite family comfort food as much as I have.

*Recipe Note: It's important to use 80/20 ground beef when making meatballs so they don't get dried out. We will be baking them on a rack to allow excess fat to drip off.)

Baked Swedish Meatballs

3 slices of gluten free bread (I use Udi's)
1/2c unsweetened almond milk
1 small onion, chopped
2-3 cloves garlic, chopped
3 tbsp butter, divided
2 large eggs
handful of fresh parsley, chopped (you can use dried herbs too)
2 pounds grass-fed ground beef
salt & pepper to taste

In a large bowl, break apart the gluten free bread into large pieces.  Add almond milk and toss to coat. Set aside.

In a medium saucepan, saute onions and butter until translucent, about 4 minutes. Add chopped garlic and cook 2 minutes. 

Drain off excess almond milk from bread.  Add sauteed onions and garlic to bread.  Stir, then add eggs, parsley and salt & pepper.  With a handheld mixer, mix ingredients on low-med until well combined.  Add ground beef and continue mixing with handheld mixer until all ingredients are well combined.

Preheat oven to 400F. With a spoon, scoop mixture into your hands and roll all remaining mixture into meatballs.  Place meatballs on a rack that fits into a baking pan.  Place meatballs in the oven and bake 20 minutes or until no longer pink inside.

Remove from oven and serve or refrigerate for up to 5 days.  These meatballs also freeze really well!

Mexican Salmon Burgers

Cilantro Lime Mayo

1/4c olive oil mayo
1 tbsp cilantro, chopped
1 tbsp fresh lime juice
1/8 tsp salt
1/8 tsp black pepper

Combine mayo ingredients in a small bowl; cover and chill.

Burgers
1 lb salmon fillet, skinned & chopped
1/4c gluten free breadcrumbs (I use glutino brand)
2 tbsp fresh cilantro
2 tbsp chopped green onion
1 tbsp chopped jalapeño or serrano pepper
2 tbsp fresh lime juice
                                                                                 1/2 tsp salt
                                                                                 1/4 tsp freshly ground black pepper

                                                                                 olive oil spray

Place salmon, breadcrumbs, cilantro, onion, peppers, lime juice, salt and pepper in a food processor; pulse until well blended. Divide salmon mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty.

Heat a grill or pan over medium-high heat. Spritz pan or grill with olive oil spray. Add patties; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done.

Spread about 1 tablespoon mayonnaise mixture over bottom half of each gluten free hamburger bun. Top each serving with 1 salmon patty, and whatever fixin's you like. I enjoy spinach, onion slices, tomato and pickle slices. Enjoy :)

Mini Peanut Butter Cups - No Refined Sugar

1/2c cacao powder
1/4c coconut oil
1/4c pure maple syrup
1/4c all natural, organic peanut butter* (or almond butter or cashew butter)
12 mini cupcake wrappers

Mix cacao powder, coconut oil, and maple syrup in a small bowl until a smooth consistency is formed.
Place a small spoonful of the chocolate into the bottom of the cupcake wrappers.
Add a small scoop of peanut butter to the chocolate and spread evenly.
Top the peanut butter with a small scoop of the chocolate and spread evenly to coat the surface.
Place the mini Peanut Butter Cups in the freezer.
Serve once they are hardened and chilled (about 1 hour).
If you are storing them to eat later, store in the freezer.

Jess - Renew Health Coaching

Which Nut Milk Is Right For You?

If you’re lactose intolerant, vegan, or would just rather not consume dairy, there are many dairy-free milk options on the market for you to choose from. Each option has its own unique nutrition benefits, flavor, and consistency. 

It can be a bit overwhelming to choose the right milk alternative when you’re at the grocery store, so we’ve taken a closer look at some of the most popular nut and seed milk options. Read below to decide which is the best choice for you!

Soy milk – The most popular of nut milks, soy milk is derived from the soy bean and is packed full of protein. It’s a great alternative to dairy milk on cereal or in coffee because of its neutral flavor. The downfall of soy milk is that it is highly processed, and the benefits of adding soy to your diet are highly debated. 

Rice milk – This is the most hypoallergenic option of all alternative milks. It is also very low in fat and high in niacin and vitamin B6, which are very good for your blood pressure. Rice milk has a sweet flavor, and, like soy milk, many people prefer to use it in cereal, oatmeal or beverages. However, just one cup of rice milk has 33 grams of sugar, which is about 3 to 4 times more than soy milk so it is a good idea to incorporate other milks into your diet as well if you plan to drink rice milk.

Coconut milk – Coconut milk is the richest and creamiest dairy-free milk option. If you buy a can of high fat coconut milk, the texture and consistence is much like heavy cream. However, it can also be purchased in a carton, which tends to have a lower fat content and isn’t as thick. Coconut milk is high in saturated fat, so it’s a great option for more decadent uses like flavoring rice or making curry.

Almond, cashew, and hazelnut milk – There are several varieties of nut milk on the market now. The most common are almond, cashew and hazelnut. Almond milk in particular is high in protein and magnesium, which is good for bone strength. It is also high in vitamin E and has much less sugar than soy or rice milk. Nut milks tend to have a very nutty flavor, so they are a good option to use in vegan baking or cooking.

Hemp milk – This option is great for people with nut or soy allergies. Hemp milk is very high in omega 3 fatty acids and low in saturated fat. It is very creamy and thicker than many nut milks, although it does have a strong nut flavor.

Most of the alternative milks that you can buy at the grocery store are highly processed, and almost all of them, especially flavored versions, have a very high sugar content.  Luckily, many nut milks are easy to make at home. We found this recipe from IIN graduate, Diana Chaplin for almond cashew milk that is simple and easy. Give it a try next time you want to incorporate nut milk into a meal!

Delectable Almond, Cashew Milk

Ingredients

• 1 ½ cups raw almonds
• 1 cup raw cashews
• 2-3 dates
• 5 cups of water
• 1 tsp. vanilla extract
• 1-2 cinnamon sticks

Instructions

1. Rinse and soak the almonds, cashews, dates overnight.
2. After about 8 hours, drain the water and rinse again, then put the mix in a blender with 5 cups of water (divide into two batches if necessary).
3. Blend until the mixture is thoroughly white and just a little frothy.
4. Strain the pulp and transfer to a large container.
5. Add the vanilla extract, and the cinnamon sticks (I like to store my almond milk in 16oz jars and put one cinnamon stick in each jar for a few hours before removing it).
6. Give it a taste, and if you could use a bit more sweetness add a couple drops of liquid stevia or maple syrup.

What is your favorite alternative milk?

Beet Greens with Caramelized Onions

1 tblsp olive oil
1/4 lb yellow onion, diced
1/8 tsp fresh thyme
1/8 tsp fresh rosemary
1 garlic clove, minced
1/8 tsp salt
fresh black pepper
1/8c balsamic vinegar
4c beet leaves, washed and chopped

Heat the oil over medium high heat till it stops sizzling.  Add onions and reduce the heat to medium-low.  Cook slowly, stirring occasionally, until golden brown and caramelized, about 30 minutes.  Add the thyme, rosemary, garlic, salt, and pepper, and vinegar stir well to combine.  Cook for 5-15 more minute.  Add beet greens just to wilt.

Grajeda Family Salsa

8 cloves garlic (leave skin/paper on)
1/2 lb onion
1/2 lb jalapeno or sorreno peppers
4 lbs hot house tomatoes
2 lbs tomatillos
1 bunch cilantro
3 tblsp tomato paste
1/2 tsp cumin
salt to taste

Preheat oven to 500F degrees.

Line a baking sheet with aluminum foil. Arrange garlic, onion, peppers, tomatoes and tomatillos on the baking sheet. (DO NOT REMOVE GARLIC PAPER) This will prevent the garlic cloves from burning and becoming bitter.

Place in oven until the skins of the red tomatoes break and begin to peel back. Remove skins/papers of the garlic. Place all roasted ingredients & cilantro into the food processor. Process until slightly chunky. Add tomato paste, cumin & salt. Process again. (DO NOT OVER-PROCESS or your salsa will get runny.)

Serve warm or refrigerate up to 2 weeks. I have froze this salsa many times and it defrosts nicely! :) Enjoy!!!

Oat & Nut Muesli

2c old fashioned oats
grated zest 2 oranges
1/4c orange juice
1/2c unsweetened shredded coconut
1 tsp cinnamon
3 tblsp slivered almonds
3 tlbsp sunflower seeds
3 tblsp sesame seeds
3 tblsp flaxseeds
3 tblsp amaranth puffs
3/4c dried currants, chopped dried apricots or dried cranberries


Preheat oven to 400F. Cover a baking sheet with parchment paper.  Pour the oats on the pan in a line. Top with zest and orange juice. Next pour the coconut in a line and sprinkle with cinnamon. Continuing this stripe pattern, add the nuts and seeds.  Bake for 10 minutes until lightly golden. Remove from oven and place in glass bowl. Toss with amaranth puffs and dired fruit.

Muesli can be stored for several weeks in an airtight container in the refrigerator. Refrigeration is needed to prevent the nuts and seeds from becoming rancid.

Flourless Chocolate Chip Blondies

I wish I could take credit for this recipe because quite frankly...it's amazing! Thank you to Monique at Ambitious Kitchen for this remarkable recipe! I have fallen in love with MANY of her dessert recipes. Gluten free baking is tricky business and I don't like to mess with perfection. Try out her Black Bean Avocado Brownies too...delicious!

Now to the Blondies! I'll post the recipe here, but please visit her website and check out her recipes and photos!

Flourless Chocolate Chip Chickpea Blondies with Sea Salt

olive oil spray
1 can (15 oz) chickpeas, rinsed and drained
1/2 cup all natural almond butter or peanut butter
1/3 cup pure maple syrup or agave nectar (you can also use honey if you’re not vegan)
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup vegan (or regular) chocolate chips plus 2 tablespoons
sea salt, for sprinkling

Preheat oven to 350 degrees F and spray 8×8 inch pan with nonstick cooking spray.

In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it’s up to you. Note: Batter will be thick and super delicious, so you could actually just eat it on it’s own! (no eggs!)

Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips on top. (The batter may stick to your spatula, so I like to spray my spatula with nonstick cooking spray first.) Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don’t want them to dry out!

Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut into squares. Makes 16 blondies.

For variations and nutrition information, visit the Ambitious Kitchen website.

Crunchy Bok Choy Slaw

1/4c rice vinegar
1 tblsp toasted sesame oil
1 tsp agave
2 tsp Dijon mustard
1/4 tsp salt
6c bok choy, very thinly sliced
2 medium carrots, peeled and shredded
2 scallions, thinly sliced

1 tsp sesame seeds

Whisk vinegar, oil, agave, mustard and salt in a large bowl until the agave dissolves. Add bok choy, carrots and scallions.  Toss to coat with the dressing. Sprinkle with sesame seeds.

Vegetable & Brown Rice Soup

1 tblsp olive oil
1 medium onion, chopped
10 shitake mushrooms, sliced
2 green onions, chopped
5 carrots, chopped
10 small red potatoes, chopped
1 tblsp parsley
1 tblsp basil
1 tsp salt
1/2 tsp pepper
1 tblsp  + 2 tsp tomato bouillon
5 cups water
1 (12 oz) jar roasted red peppers
1c TVP (textured vegetable protein)
1c beef broth
2c brown rice, cooked

In a large pot on medium-high heat, add the olive oil, onions, mushrooms and green onions.  Saute until onions are tender.  Add chopped carrots, red potatoes, parsley, basil, salt and pepper.  Continue to saute for 4-5 minutes.  Add the tomato bouillon and water.  Bring to a boil, then reduce heat to a simmer.

In a medium mixing bowl, add the TVP.  In a glass measuring cup, bring the beef broth to a boil in the microwave.  Pour the boiling beef broth unto the TVP and stir just to combine.  Allow the TVP to sit for 5 minutes until all the beef broth has been absorbed.

Add the moist TVP and the cooked brown rice to the large pot and continue to simmer until the potatoes and carrots are tender.  Serve immediately :)

Turkey & Wild Rice Casserole

6c water
Salt to taste
3c uncooked wild rice blend
2 bay leaves
3 tblsp olive oil, divided
1/2c chopped onions
2 tblsp wheat flour (or gf flour)
1 1/2c chicken broth, hot
Ground nutmeg to taste
Pepper to taste
2/3 lb yellow squash, grated (with skin & seeds)
1/2 lb cooked turkey, shredded
1/2c dried cranberries
1/2c finely chopped walnuts
2 tblsp chopped mixed herbs (such as sage, thyme, rosemary or oregano)

Preheat oven to 400°F. Lightly oil a 9- x 13-inch casserole dish; set aside.

Bring 6 cups salted water to a boil in a medium pot. Add rice and bay leaves and stir briefly; bring to a boil. Reduce heat to medium low, cover and simmer, stirring occasionally, until liquid is absorbed and rice is cooked through, about 40 minutes. Remove and discard bay leaves; fluff rice with a fork.

Meanwhile, heat 2 tablespoons of the oil in a small saucepan over medium heat. Add onions and cook, stirring occasionally, until soft and translucent, 4 to 5 minutes. Stir in flour and cook, stirring constantly, for 2 minutes more. Whisk in broth and bring to a boil. Reduce heat to medium low and simmer, stirring occasionally, until thickened, about 20 minutes. Season with nutmeg, salt and pepper; set sauce aside.

Heat remaining olive oil in a large skillet over medium high heat. Add squash, salt and pepper and cook, stirring occasionally, until softened, 5 to 7 minutes; transfer to a large bowl. Add reserved cooked rice, sauce and squash and toss to combine. Add turkey, cranberries, walnuts, herbs, salt and pepper and toss again, just until combined. Transfer rice mixture to prepared dish and bake until hot throughout and just golden brown on top, 20 to 30 minutes.

A Sweet & Gluten Free Addition to Your Sunday Brunch

Nothing brings family and friends together quite like a delicious meal. Hosting Sunday brunch is a great way to gather everyone around the table to swap stories, reconnect, relax and enjoy each other’s company. It’s the perfect primary food!
 Add this gluten-free, dairy-free cinnamon sweet potato loaf cake to your next brunch menu for a sweet side dish that your brunch party will love and you’ll feel good about serving.

Cinnamon Sweet Potato Loaf

2c gluten-free all purpose flour such as Bob’s Red Mill
2 1/2 tsp Simply Organic Cinnamon
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
1 3/4c stevia for baking such as Stevia in the Raw
3/4c oil
3 large eggs
2 tsp almond extract
8 large sweet potatoes, cooked, peeled and grated
1c finely chopped pecans
2 tblsp coconut flakes

Preheat oven to 350 degrees F.
Prepare a loaf pan with nonstick baking spray.
In a large bowl, combine flour, cinnamon, baking soda, baking powder and sea salt.
In a separate large bowl, beat stevia, oil, eggs and almond extract. Add sweet potato; mix well. Add dry ingredients, pecans and coconut flakes to wet ingredients; mix well.
Transfer batter into prepared baking pan. Bake for 1 hour or until a toothpick inserted in the center comes out clean. Remove from oven; set aside to cool for 10 minutes before serving.

Baked Salmon with Lemon-Thyme Flaky Salt

This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with brown or wild rice and a green salad.

1 shallot, finely chopped
4 salmon fillets, skinless
4 teaspoons olive oil, divided
Sea salt and pepper
1 teaspoon finely chopped fresh thyme leaves
1 teaspoon flaky salt, such as Maldon sea salt
2 lemons, Finely grated zest of

Preheat oven to 350°F. Sprinkle half the shallot in a baking dish large enough to hold all of the fish in a single layer. Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with cooking salt and pepper. Place fillets on top of shallots in the baking dish, seasoned side down, and sprinkle with remaining shallot. Bake 12 to 15 minutes or until flesh is opaque and flakes with a fork. 

While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl. Mix gently. The salt mixture will be slightly wet and clumpy. When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme. 

Serve immediately with any remaining seasoning salt if desired.

Nutritional Info: 
PER SERVING:330 calories (220 from fat), 24g total fat, 4.5g saturated fat, 90mg cholesterol, 700mg sodium, 2g carbohydrate (0g dietary fiber, 0g sugar), 27g protein

Baked Eggs

1/4 tsp olive oil
2 tblsp whole grain breadcrumbs
pinch of sea salt
olive oil spray
2 pieces turkey bacon, chopped
1/2 medium tomato, diced
4 tsp chives, chopped
8 egg whites
1/8 tsp black pepper

Preheat oven to 375F degrees.  Heat oil in a small skillet over medium-high heat.  Add breadcrumbs and sea salt.  Toast, stirring occasionally, until golden brown, about 2 minutes.  Remove and set aside.

Place two ramekins on a baking sheet and coat each with olive oil spray.  Divide bacon, tomato and chives into the ramekins.  Pour four egg whites into each ramekin and season with freshly ground black pepper.  Sprinkle top of egg whites with bread crumbs.  Place baking sheet with ramekins into oven and bake until whites have puffed up and are set, about 20 minutes.  Remove, and top with remaining toasted breadcrumbs and chives. Serve immediately.

Pumpkin Pie Smoothie

1 cup pumpkin purée
1 large ripe banana
1 cup unsweetened almond or coconut milk
1 tablespoon honey
1/2 teaspoon pure vanilla extract
1 1/4 teaspoon pumpkin pie spice
5 ice cubes

2 scoops brown rice protein powder

Combine all ingredients in a blender and blend until smooth. Pour into 2 glasses and serve.

Nutritional Info:
PER SERVING:160 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 33g carbohydrate (4g dietary fiber, 19g sugar), 5g protein

Cherry Protein Pop 'Ems

Cherry Protein Pop 'Ems

1c old fashioned rolled oats
2 tblsp wheat germ
1 tblsp millet
1 tblsp chia seeds
1/2c dried unsweetened bing cherries
1/4c brown rice protein powder
1/4c unsalted, raw cashew pieces
1/4c honey
1/4c cashew butter
1 tsp real vanilla
1 egg white
olive oil spray


Preheat oven to 325F degrees,  In a large bowl, mix together oats, wheat germ, millet, chia seeds, cherries, protein powder and cashew pieces.  In a separate small bowl, stir or whisk together honey, cashew butter, vanilla and egg white.  Combine wet and dry ingredients and mix together well.

Using a spoon, scoop out golf-ball sized domes and place on a baking sheet misted with olive oil spray.  Bake for a 15-18 minutes until golden brown and crunchy.  Remove and let cool before storing in an airtight container.  Eat within one week or freeze for up to three months.

Garlic Lentil Spread

Garlic Lentil Spread

2 tblsp raw unsalted walnuts
1c Puy lentils, cooked
2 green onions, trimmed and coarsely chopped
2 cloves garlic
1 tblsp grainy mustard
1-2 tblsp avocado oil (can substitute olive oil)
1 tblsp low sodium soy sauce (can substitute tamari)
sea salt & pepper to taste

Place all ingredients in a food processor and process until smooth.  Adjust consistency by starting with 1 tblsp of oil and adding more if necessary.  Cover and refrigerate.

Healthiest Morning Muffin

The Healthiest Morning Muffins

1/2c multi-grain flour
2c raw bran
1c flaxseed
1c raw wheat germ
4 tsp baking powder
2 tsp baking soda
8 egg whites
1c unsweetened applesauce
1/2c agave nectar
1/2c almond milk
1 1/2c water
1c raisins, dried currants or pitted dates, chopped

Preheat oven to 350F degrees.  Line a muffin tin with unbleached paper liners.

Combine all ingredients into a large mixing bowl.  Mix, but do not over mix or your muffins will be flat.  Spoon into muffin liners and bake 25-30 minutes.  Muffins are done when toothpick inserted in center comes out clean.  Remove from oven and let cool.  Serve or freeze individually.