December 15, 2016

December Recipe Club

Recipe club is a monthly event where Healthful Evolutions members bring in any healthy dish and share their recipes with each other.  It is one of our favorite monthly events, and we are always so impressed and inspired by their creations! 

^Get all of these recipes & more from our december recipe club!  

Butternut Squash and Spinach Gratin with Lentils 

From The Anti-Inflammatory Diet & Action Plans Book

V, GF

Ingredients: 

– 1 tbsp. coconut oil

– 1 onion, peeled and chopped

– 2 garlic cloves, minced

– 1 small butternut squash, peeled, seeded, and cut into 1/2-inch cubes

– 4 cups packed spinach

– 1 tsp. salt

– 1/2 tsp. freshly ground black pepper

– 1 (13.5oz) can coconut milk

– 1 1/2 or 2 cups vegetable broth

– 1 (15oz) can lentils, drained and rinsed

– 1/4 cup chopped fresh parsley 

– 2 tbsp. chopped fresh sage

– 1/2 cup chopped toasted walnuts

Directions:

1. Preheat the oven to 375F

2. In a large ovenproof skillet over high heat, melt the coconut oil.  Add the onion and garlic.  Sauté for 3 minutes.  

3. Add the butternut squash, spinach, salt, and pepper.  Sauté for 3 minutes more.

4. Stir in the coconut milk and just enough vegetable broth to cover the squash.  Bring the liquid to a boil.

5. Add the lentils, parsley, and sage.  Stir to combine.

6. Place the skillet in the preheated oven and bake the casserole for 15 to 20 minutes, or until the squash is tender.

7. Transfer the casserole to a serving dish and garnis with the walnuts.  

White Kidney Bean with Roasted Red Peppers Dip

V, GF, Oil Free

Ingredients:

– 1 can (15 oz.) white kidney bean

– 2 cloves garlic

– 2 tbsp. almond milk

– 2 tbsp. tahini

– juice from 1/4 lemon

– 1 large roasted red pepper

Directions:

– Drain beans and rinse.  Add to food processor.

– Add garlic, almond milk, and tahini and process until creamy.  Then add lemon juice and the roasted red pepper and blend more to desired texture.

Squash & Sweet Potato Mix

V, GF

Ingredients:

– Coconut oil

– Vegetable broth (low sodium)

– Shredded sweet potato

– Shredded Squash

Directions:

– Heat pan with coconut oil, put in sweet potatoes and squash.  Add garlic powder, salt & pepper & cook to desired softness.  

(pictured below)

Butternut Squash Soup with Ginger and Lime (pictured above)

V, GF

Ingredients: 

– 1/2 cup finely chopped onion

– 1 1/2 tbsp. minced peeled fresh gingerroot

– 1 tbsp. coconut oil

– 4 cups peeled, seeded, and thinly sliced butternut squash

– 4 cups water or vegetable broth or a mixture of both

– 3 garlic cloves

– 1 tbsp. fresh lime juice (or to taste)

Directions:

– In a large saucepan cook the onion and ginger root in the oil over moderately low heat, stirring occasionally, until the onion is softened and add the squash, the broth (water), and the garlic. Bring to a boil then simmer the mixture, covered, for 15 to 20 minutes, or until the squash is tender.  

– Puree the mixture in batches in a blender or food processor and transfer the puree to the pan.

– Stir in the lime juice, salt, and pepper to taste and reheat the soup over moderately low heat until hot. 

– The soup can be made 2 days in advance and kept covered and chilled.  

Green Bean “casserole” 

V, GF, Oil Free 

For the green beans:

Directions:

Sauté a few handfuls (or more) of green beans in low sodium vegetable broth with  3-4 cloves chopped garlic and 1 chopped onion.  The vegetable broth should almost covering the green beans.  Sauté until green beans are soft, then drain our the vegetable broth.  (This is all to taste, so you can add more or less of any of these ingredients, the important part is cooking the green beans enough that they become soft, it would also work to steam them).   

For the cream of this recipe make “Nicole’s Cheese Sauce”

Ingredients:

– 3/4 cup cashews (soaked overnight)

– 1/2 cup vegetable broth (low sodium)

– 2 garlic cloves

– 1/2 cup nutritional yeast

– juice of 1/2 lemon

– 2 tsp. dijon mustard

– pinch salt to taste (optional)

Directions: Place cashews in a food processor and chop slightly.  Then add remaining ingredients and chop to desired texture.  

*Once green beans are soft, mix in the “cheese sauce” and enjoy!

Easy Crunchy Flaxseed Crackers

http://nourisheveryday.com/recipe/easy-flaxseed-crackers/

Fudgy Black Bean Brownies

http://www.doctoroz.com/recipe/fudgy-black-bean-brownies 

Chickpea Cookie Dough

http://www.doctoroz.com/recipe/chickpea-cookie-dough

The post December Recipe Club appeared first on Wellness Training Institute.

November Recipe Club

This month we were SO impressed by the amazing recipes our members brought, that we wanted to share them with all of YOU!  Below are some of the dishes from our recipe club, some by creation, others with links to the recipes they used. 

We are so inspired by our members, we hope you are too!

Scalloped Sweet Potatoes 

V, GF

For Creamy Cauliflower Sauce: 

– sauté 2 medium chopped leeks (white parts only) 
– add 2 tsp. chopped garlic 
– 1qt. vegetable broth 
– sea salt to taste 
– 1 head cauliflower, chopped 
– Cook until vegetables are soft. Allow it to cool before blending to make smooth. While blending add 1/4 cup soaked raw unsalted cashews, or 1/4 cup soaked blanched slivered raw almonds (it took 3 batches with my blender). 
– *Use less vegetable broth to make it a creamier sauce

For Sweet Potatoes: 
– Slice several sweet potatoes approximately 1/4″ thick (I used 7) 
– Layer creamy cauliflower sauce and potatoes, or mix in a large bowl until all of the potato slices are coated. 
– Bake at 350F for 1 hour or until potatoes are tender. 
– I only used about 3/4 of the sauce. This sauce can be thinned with more broth for a creamed soup, or used to cream vegetables of your choice, pasta etc.

Yellow Squash Paprikash

V, GF

– 1 large onion/diced

– 10oz sliced mushrooms

– 1 small diced red pepper

– 1 tbs olive oil (optional)

– 1 tbs. paprika

– 3 cups vegetable broth (step #1 or step #3)

– 2 diced carrots

– 2 diced celery stalks

– 1/3 cup rinsed quinoa

– 3 cups diced yellow squash

– 2 tbs. chopped fresh parsley 

– salt & pepper optional

Medium Heat

1) sauté diced onion, 10 oz of sliced mushrooms and small diced red pepper with *optional olive oil – or – 3 cups of vegetable broth for  3-4 minutes

2) add paprika and sauté for an additional 30 seconds

3) add 3 cups of vegetable broth (if you didn’t do this in step #1) sauté for 1 minute

4) add diced carrots and diced celery – cook until these are soft

5) add rinsed quinoa – cook for 10 minutes

6) add 3 cups of diced yellow squash – cook for 3-4 minutes

7) turn off heat – add chopped parsley

Avocado Cucumber Salad

– 1 large cucumber, sliced in quarters

– 2 avocados, chopped

– 1/4-1/2 cup cilantro, chopped

– 3 tbs. lemon juice

– 2 tbs. lime juice

– 1/2 tsp. sea salt (optional) 

Place chopped cucumber, avocado, and cilantro in a medium bowl.  If you are not a fan of cilantro, start with using only 1/4 cup.  Add lemon juice, lime juice, and sea salt to the chopped vegetables.  Toss gently to combine.  Taste and add additional cilantro and sea salt to taste.  Leave to sit and marinate for 5-15 minutes.  

Vegetable Grilled Quinoa

V, GF

– 1 cup chopped broccoli tops

– 1 cup sugar snap peas

– 1 cup green beans

– 1 cup carrots

– 1/2 cup celery

– 1/4 cup chopped onion

– 1 cup chopped mushrooms

– 1/2 cup red bell pepper

– 1 1/2 cup cooked quinoa

– 1/4 cup sun dried tomato

– 7 olives (green/purple) your choice

– 1 tbs. chopped parsley

– 1/2 tsp. coriander

– 1/2 tbs. cumin

– 1 tbs. liquid amino acids (soy sauce alternative)

– 3/4 cup vegetable broth

– salt and pepper 

Prep:

Sauté vegetables in large pan with 1/2 cup vegetable broth until tender, add the cooked quinoa, spices, and the rest of the vegetable broth, leave to cook for 3 minutes, then add the soy sauce alternative, sun dried tomato, olives, and salt and pepper.  Turn off the heat, and sprinkle on parsley.

Parsnips and Pears

V, GF

(a sweet tasting alternative to mashed potatoes!)

– 2 cups parsnips

– 1 cup pears

– 1/2 cup water

Peel both parsnips and pears.  Place parsnips in one pot and place pears in another with 1/2 cup of water.  Boil both until fork tender.  Reserve the pear water for later.  Drain water from parsnips, mash, add pears.  Add water until you have the consistency you want.

Vegan Mashed Potatoes with Garlicky Kale

V, GF

http://www.emilieeats.com/vegan-mashed-potatoes-garlicky-kale/

*They also left out the olive oil, and cut out most of the salt!

Rainbow Zucchini Rolls 

V, GF

http://www.peta.org/recipes/rainbow-zucchini-rolls/

Apple, Grapefruit, Pomegranate Salad

V, GF

http://www.forksoverknives.com/recipes/apple-grapefruit-pomegranate-salad/

Pumpkin Pie Squares with Macadamia-Vanilla Frosting

V, GF

http://www.forksoverknives.com/recipes/pumpkin-pie-squares/

http://www.forksoverknives.com/recipes/macadamia-vanilla-frosting/

The post November Recipe Club appeared first on Wellness Training Institute.