Coconut Cauliflower-Kale Puree

By: Erin Flowers

One of my favorite things to cook with is cauliflower. It is so diverse and so easily transformed- you can roast it, mash it, puree it and even turn it into pizza crust. You can have it for dinner and for breakfast, you can make happy hour snacks with it or just eat it raw with some homemade guacamole. It’s extremely affordable and keeps really well in the fridge. It is a staple in my house and frankly, I don’t think cauliflower gets enough love and attention.

So when kale had its big holiday last week (National Kale Day) and the whole office was bringing their favorite kale dishes, I knew it was a perfect opportunity to get cauliflower into the spotlight as well.

This soup is anti-inflammatory, heart healthy and has lots of vitamins and nutrients especially vitamins B and K as well as Omega 3’s.

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Ingredients:

  • 1 head of cauliflower
  • 6 – 8 kale (Tuscan cabbage)
  • 1 leek
  • 2 garlic cloves
  • 1 jalapeno (remove seeds for less spice)
  • 1 tbsp coconut oil
  • 1-2 tbsp natural truffle oil or olive oil
  • 1 tbsp lemongrass paste
  • 1 tsp ground mustard
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1 cup (250 ml) coconut milk
  • 1/2 cup (125 ml) vegetable broth (optional- depending on desired consistency)
  • 1/3 cup vegan Parmesan (optional)
  • Sea salt and pepper, to taste

Directions:

  1. Wash all produce well.
  2. Chop cauliflower into florets and set to the side.
  3. Heat coconut oil, garlic and leek in a pan and saute until leek becomes translucent.
  4. Lower heat and add coconut milk, cauliflower and spices.
  5. Simmer on low heat for 45 – 60 min (cauliflower should be fork tender).
  6. Put hot ingredients in blender with raw kale, jalapeno and truffle oil or olive oil.
  7. Blend until smooth (add veggie broth to create the consistency you prefer).
  8. Pour into bowls (sprinkle Parmesan on top for more richness) and enjoy.

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 1 hour

Servings: 6

  • Nutrition per serving:
  • Calories200
  • Fat17g
  • Saturated Fat11g
  • Cholesterol0mg
  • Sodium130mg
  • Carbohydrates11g
  • Fiber3g
  • Sugars3g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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No-Bake Pumpkin & Fig Mini Pies

By: Jamie Webber

Walk two feet into any grocery store in NYC right now and you’re faced with all of the seasonal temptations of pumpkin-flavored everything. Pumpkin soup, pumpkin ice cream, pumpkin lattes, pumpkin pies and even cute little pumpkin cookies (that I had to force myself to keep on walking by the other day). I can’t completely say no to all of this pumpkin, so I figured, why not make a combo of these goodies on my own…since I love pumpkin pie and I loved the looks of those cute cookies, why not make cute pumpkin pies?

A healthier version of course…

So I did. They combine pecans and coconut for the base with a creamy pumpkin and fig middle and are topped off for a perfect finish with my favorite cashew cream icing. And of course a dash of cinnamon (my favorite spice of all time).

This is how you do it…

 

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Ingredients:

Crust Ingredients:

  • 1 cup (100 g) pecans
  • 1/4 cup (15 g) coconut flakes
  • 2 tbsp maple syrup
  • 1 tbsp coconut oil, melted
  • 1/4 tsp Himalayan salt

Creamy Pumpkin Filling Ingredients:

  • 3/4 cup/ (175 g)organic, BPA-free pumpkin puree
  • 1/4 cup (60 ml) almond milk
  • 1/4 cup (60 ml) coconut oil, melted
  • 6 – 8 dried Turkish figs, soaked for 20 minutes
  • 1 tbsp of the fig water (use this after they soak — you’ll be shocked how sweet it is!)
  • 1/2 tsp vanilla extract
  • 1 tsp cinnamon

Cashew Cream Icing Ingredients:

  • 3/4 cup (100 g) cashews
  • 1/4 cup (60 ml) water
  • 1 1/2 tbsp coconut oil
  • 1 tbsp pure maple syrup
  • 1 tsp vanilla extract
  • dash of Himalayan salt

Directions:

  1. Make the pie crust by combining the pecans and the coconut flakes in a food processor. Process until a flour-like consistency is formed. Then add in the coconut oil, the maple syrup, and salt and process until crumbly.

 

2. Press the crust into 16 mini cupcake liners. Using a spoon helps push it down firmly and it curves a little bowl for the filling to be added.

3. Place the crust-lined cupcake holders in the fridge and allow to set while you make the filling.

4.  Rinse the food processor then add in all of your ingredients for the filling. Process until creamy with no chunks. With the figs, you might have small seeds but this adds a nice little crunch.

5. Spoon out the pumpkin filling and add to the tops of the crust. Use a swirling motion to coat them evenly.

 

6. Set them back into the freezer to harden slightly while you make the cashew cream.

7. Rinse the food processor again and add all of your cashew cream ingredients. Process until creamy, but stop intermittently to scrape down the sides.

 

 

8. Scoop out a dollop of the cashew cream onto the slightly hardened mini pumpkin pies. Finish with a dash of cinnamon then place them back into the fridge for at least 2 hours, or if you’re impatient like I am, stick them in the freezer for at least 30 minutes before ready to serve. The more firm they are the easier they are to eat.
Note: These turn soft quickly so try to serve them right away or just keep in the fridge or freezer until they are ready to rock.

 

  • Nutrition per serving:
  • Calories160
  • Fat15g
  • Saturated Fat6g
  • Cholesterol0mg
  • Sodium150mg
  • Carbohydrates9g
  • Fiber2g
  • Sugars5g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Meatless Monday: Sweet & Salty Sweet Potato Salad

By: Isabel Smith, MS, RD, CDN

Sweet potatoes are a definite fall favorite. They’re not only delicious and versatile, but they’re incredibly nutritious. Sweet potatoes pack a ton of fiber and beta carotene and they pair well with lean proteins, other roasted vegetables, and salads. This fall salad combines seasonal sweet potatoes with kale (Tuscan cabbage), pomegranate seeds, cranberries, and almonds. It’s a great side for your thanksgiving meal, or even for your everyday lunch.
You can mix it up by adding other seasonal roasted fall vegetables like carrots, parsnips, turnips or yams.

The nutrition info is based on 4 servings of this salad.

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Ingredients:

  • 12 – 14 kale leaves (Tuscan cabbage)
  • 1 medium sweet potato, roasted and cubed
  • 3 tbsp (40 g) pomegranate seeds
  • 3 tbsp (40 g) almonds
  • 3 tbsp (40 g) cranberries
  • sea salt and pepper, to taste

Dressing:

  • 4 tbsp (60  ml) extra virgin olive oil
  • juice of 1 – 2 lemons (depending on how lemony you like it)

Directions:

1. Roast the sweet potato in the oven at 400 F or 204 C for about 60 minutes or until cooked; let the sweet potato cool until you can cut it into small cubes. (Note: you can also cut the sweet potato into small cubes before roasting)
2. Tear the kale into bite-sized pieces in a large bowl.
3. Add all dry ingredients and sweet potato into the bowl.
4. Mix the dressing in a separate bowl then add to the salad and toss well.
5. Serve and enjoy!

Prep time: 5 minutes

Cook time: 1 hour, 15 minutes

Total time: 1 hour, 20 minutes

Servings: 4

  • Nutrition per serving:
  • Calories370
  • Fat18.5g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium110mg
  • Carbohydrates49g
  • Fiber11g
  • Sugars14g
  • Protein 12g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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17 Warming Drinks for Winter (for our friends in the southern hemisphere!)

By: Claire Georgiou, Reboot Naturopath, B.HSc ND



Here in the southern hemisphere it is cold and wet in many areas so drinking cold juice is not always appealing or inviting. Adding a few additions or making a few changes can turn that cold drink into a warming beverage that seems more appealing for a cold winter’s day!

Our past autumn juices post encouraged juices that contained fruits and vegetables that were all in season and suitable for the weather changes. Now we are well and truly into our colder months it’s time for some warming juice recipes. Adding spices into juices certainly acts as a warming agent particularly ginger and cayenne pepper.

 Here is a list of fruits and vegetables that are now in season.

Fruits – Grapefruit, kiwi fruit, lemons, mandarins, oranges, banana, pears, rhubarb

Vegetables – Brussels sprouts, carrots, fennel, potatoes, silverbeet, spinach, broccoli, cauliflower, cabbage, cucumbers, leek, turnip, beetroot, celeriac, celery, kohlrabi, onions, parsnips, pumpkin, sweet potato.

Warming Spices for the colder months – cinnamon, cardamom, black pepper, ginger, turmeric, cloves, nutmeg and chilli. Here is more on the benefits of spices!

Here is a list of great warming winter juices to enjoy:

Here are a few warming smoothies to enjoy!

Warming broths are also highly encouraged and can be consumed while completing a juice only reboot or any of the other plans. You can also enjoy these 3 broths anytime.

It is also nice to consume warming herbal teas, particularly ones that contain spices. My personal favourite is Celestial Bengal Spice – which you can buy in health food stores and health food sections of the supermarket. A great homemade dairy-free chai tea is also very warming and delicious!

I hope these suggestions warm you up for the winter. Enjoy!

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Smart Sweet: Summer Fruit Bake

By: Isabel Smith, MS, RD, CDN

Smart Sweet: Summer Fruit Bake

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 4

Ingredients



This dish is one of my favorite healthy desserts. The in-season peaches and nectarines are low in calories and contain vitamin B3, and vitamins A and C. The berries are tasty, low in calories, and low in sugar. Berries are also a good source of fiber, and the blueberries contain antioxidants. The variety of color and phytonutrients in this dish make it a nutritional powerhouse.

To mix it up, you can add rolled oats, cooked quinoa, different nuts or seeds, or other types of fruit like blackberries and raspberries. You can also enjoy this dish chilled or with low-fat or Greek yogurt for added protein. You can also make it extra decadent and serve it with Banana Ice “Cream”.

Ingredients:
2 ripe peaches, peeled and pitted
2 ripe nectarines, peeled
2 Tbsp. almonds, crushed
7-8 medium strawberries, sliced
1/4 cup/ 70 g blueberries
Dash of cinnamon

Directions:

1.) Preheat the oven to 350 F/177 C.

2.) Wash and peel the peaches and nectarines. Also, remove pit from the peaches.

3.) Cut the peaches and nectarines into slices and line the bottom of the glass dish and sprinkle 1 Tbsp. of crushed almonds over the peaches.

4.) Wash and slice the strawberries and place over the peaches and almonds.

5.) Sprinkle the remaining almonds over the dish, then add washed blueberries.

6.) Place the glass dish into the oven and bake for 25-30 minutes; then remove from oven, sprinkle with cinnamon.

Serve and enjoy!

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Meatless Monday: Citrus Kale Salad

By: Kelly - Nosh and Nourish

I came up with a DELICIOUS kale salad, perfect for this time of year: Citrus Kale Salad.

This really was so refreshing and tasty! Besides the health-appeal of this salad, the other thing that makes it so special is that it keeps super well.  It does NOT get wilted like other types of lettuce and spinach in salads.  The kale stays crisp and bouncy.  This salad was just as good 3 days later as it was on its original debut.

6 votes, average: 4.17 out of 56 votes, average: 4.17 out of 56 votes, average: 4.17 out of 56 votes, average: 4.17 out of 56 votes, average: 4.17 out of 5 (6 votes, average: 4.17 out of 5)
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Ingredients:

  • 3 large leaves of kale (no stems)
  • 1/2 a lemon (juice only)
  • 1/2 an apple, diced
  • 1/2 an orange bell pepper (capsicum), diced
  • 1/4 cup pineapple, diced
  • 1/4 cup of smashed sea-salt almonds

Dressing:

  • 1/2 tbsp olive oil
  • 1 tbsp orange juice

Directions:

  1. Cut kale into small pieces.
  2. Squeeze half a lemon over the kale pieces and toss in diced apples, peppers and pineapple.
  3. Combine the olive oil and orange juice in separate bowl until well combined and then drizzle over the salad.
  4. Toss lightly then sprinkle almonds on top.

Read the pull post on Nosh and Nourish.

Prep time: 10 minutes

Total time: 10 minutes

Servings: 1

  • Nutrition per serving:
  • Calories350
  • Fat12g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium30mg
  • Carbohydrates60g
  • Fiber11g
  • Sugars37g
  • Protein 9g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Chef Matteo’s Spring into Action Salad

By: Chef Matteo

Chef Matteo shows Joe how to make a light and healthy salad perfect for the spring

 

 

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Ingredients:

  • 1 large handful wild arugula
  • ¼ cup edamame beans
  • ¼ cup peas
  • 2 tbsp scallions
  • ½ fennel, bulb and tops
  • ½ carrot, chopped
  • 1 small handful mint

Dressing:

  • 1 tbsp tahini
  • juice from 1 lemon
  • 1 tbsp ginger juice (juice in your juicer)
  • 2 tbsp olive oil (less or more depending on your desired consistency)

Directions:

  1. Add dressing ingredients in small bowl mix until thoroughly combined.
  2. Add remaining ingredients into large bowl.
  3. Add dressing to salad ingredients and toss.
  4. Serve immediately.

 

Prep time: 10 minutes

Total time: 10 minutes

Servings: 1

  • Nutrition per serving:
  • Calories160
  • Fat3g
  • Saturated Fat0.5g
  • Cholesterol0mg
  • Sodium120mg
  • Carbohydrates25g
  • Fiber11g
  • Sugars6g
  • Protein 10g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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In the Reboot Kitchen: The Melon Shake

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

In the Reboot Kitchen: The Melon Shake

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 oz. (500 mls)

Ingredients



Rockmelon (Cantaloupe) is at the end of the season here in Australia but due to the extended warm weather there is an abundance of them. I love this fruit as it is light, refreshing and delicious and great in juices and smoothies! Cantaloupe season is coming soon to the Northern hemisphere and the smoothie can be bookmarked if you are a cantaloupe lover. 

Rockmelon (cantaloupe) is high in folic acid, vitamin C, vitamin A, potassium and fiber while the banana is high in potassium, magnesium, fiber and many other goodies!

Ingredients:
1 cup rockmelon (cantaloupe)
1 frozen banana
½ cup of coconut water
½ cup of ice

Directions:

1.)    Chop and peel the rockmelon (cantaloupe).

2.)    Combine ingredients in a blender.

3.)    Blend & ENJOY!


Substitutions:
Rockmelon (cantaloupe) – green melon (honey dew), watermelon, peach, papaya
Banana – avocado, raspberries, blueberries
Coconut water – water, any nut or seed milks

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7 Amazing Juices for Autumn in Australia

By: Claire Georgiou, Reboot Naturopath, B.HSc ND



It’s autumn here in the southern hemisphere. After months of hot steamy and very humid weather mixed in with crazy storms and rain, it’s that time of the year when things start to cool down and the days get shorter! We have had a few cooler days here in Sydney but the warmer weather keeps coming back!

I love autumn with the cooler breezier weather, warming foods and drinks and of course ugg boots when it gets cold enough.  This is a good time of the year to strengthen your immune system with high nutrient dense foods and drinks to prepare for the colder months ahead when respiratory infections are on the rise. Vitamin C and carotenoid rich drinks are a must in preparation for the colder months.

Here is a list of some of the fruits and vegetables that are in season for autumn.
Fruits: apples, avocados, bananas, custard apples, fuji fruit, guava, kiwifruit, limes, mandarins, nashi pears, passionfruit, persimmons, pomegranates, quinces, tamarillo
Vegetables:  Asian greens, beans, broccoli, Brussels sprouts, cabbages, capsicums, carrots, cauliflower, chokos, shallots, fennel, leeks, mushrooms, okra, pumpkins, silverbeet, spinach, sweet potatoes and turnips.

Get to the market and stock up on ingredients for these seven juices:

1.) Nashi Pear Juice



2.) Holiday Healthy Elf Juice



3.) Spinach Lemonade Juice



4.) Sunburst Juice



5.) The Cabbage Patch Juice





6.) Oh Sweet Broccoli Juice!





7.) ‘Farm to Juicer’ Sweet P. Juice

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