Cashew Cream, 2 ways

Prep Time: 5 minutes

Prep Notes Soaking Time: 2 hours

Cooking Time: 10 minutes

Yields: 10 servings

Ingredients:

Sweet: 1 cup raw cashews 1/4 cup rice or soy milk 1/2 tsps vanilla extract 2 tsps maple syrup Dash of cinnamon and nutmeg

Sour: 1 cup raw cashews Juice of 1/2 lemon 1-2 tsps apple cider vinegar A pinch of sea salt 1/2 cup unsweetened nondairy milk or water

Directions:

Soak cashews in water for 2 hours. Drain and add to a blender or food processor with all other ingredients. Blend until well combined. Taste and adjust as necessary. Notes Use the sweet cream on top of puddings or mashed yams. Use the sour cream in the place of regular sour cream.

Cauliflower Rice with Grilled Shrimp and Spicy Drizzle

Prep Time: 25 minutes

Cooking Time: 10 minutes

Yields: 3-4 servings

Ingredients:

1 head cauliflower 1 medium yellow onion 2 cloves garlic 1 large zucchini ¾ lb large shrimp 1 cup almonds ½ cup water 2 tbsps favorite hot sauce, or to taste 2 tbsps olive oil Juice of 1 lemon Sea salt, to taste

Directions:

Wash cauliflower and pat dry. Trim ends and transfer to food processor. Pulse until “rice” forms. Set aside in large bowl. Peel and dice onion and garlic and add to pan with olive oil on medium heat. Cook for five minutes or until caramelized. Wash, pat dry, and dice zucchini and add to pan. Cook for five more minutes. Transfer vegetable mixture to cauliflower and toss well. Add lemon juice and olive oil. Add salt and pepper to taste. Peel, devein, rinse,and pat shrimp dry. Bring olive oil to medium-high heat in pan and cook shrimp for three minutes on each side until cooked through and opaque. Add salt and pepper to taste. Set aside. Add almonds, ½ cup water, favorite hot sauce, sea salt, and pepper to blender or food processor and blend on high until creamy sauce forms. Add more water if needed. Serve shrimp over “rice” with spicy drizzle. Credit: Used with permission from The Integrative Nutrition Cookbook, 2016

Cilantro Mango Chicken

Prep Time: 10 minutes

Prep Notes: n/a

Cooking Time: 30 minutes

Yields: 4 servings

Ingredients:

2 whole skinless, boneless chicken breasts, butterflied 8 oz plain yogurt 11/4 cup cilantro, finely chopped 1/2 cup fresh lime, juiced Dash of cayenne pepper 1 clove fresh garlic, minced 1 large ripe mango, peeled, finely diced

Directions:

Preheat oven to 375° F. To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book. Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender. Bake chicken in a glass baking dish for 25-30 minutes. Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side. Garnish with more cilantro and lime and season to taste. Notes Pair with a roasted winter squash.

Coconut Date Cookies

Prep Time: 40 minutes

Prep Notes: n/a

Cooking Time: 15 - 20 minutes

Yields: 24 small cookies

Ingredients:

6-7 dried pitted dates 1 cup rolled oats 2 cups whole wheat flour 1/2 cup shredded coconut 1/2 tbsp cinnamon 1/4 tbsp nutmeg 1/2 cup olive oil 1/2 cup maple syrup

Directions:

Soak dates in 1 cup of water for 30 minutes. Preheat oven to 375° F. Combine oats, flour, coconut, cinnamon, and nutmeg in a bowl. Roughly chop the dates. Add oil, syrup, and dates and mix until all ingredients are moist. Form little balls and place on a lightly greased cookie sheet (it may take some work to form the dough and get the balls to stick together). Press cookies lightly so they do not roll off cookie sheet. Bake for 10 minutes. Take out cookie sheet and flip cookies. Bake for an additional 5-10 minutes.

Notes:

If you have a food processor, you can use it to mix the dough, which makes the cookies easier to shape. Do not over mix the dough or you’ll lose the texture of the cookies.

Gayatri Greens

Prep Time: 5 minutes

Prep Notes: n/a

Cooking Time: 7 minutes

Yields: 4 servings

Ingredients:

1 bunch Swiss chard 2 tbsps coconut oil 1 tsp black mustard seeds 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp sea salt

Directions:

Wash chard, cut out stems, and chop leaves into 1-inch pieces. Heat oil in a frying pan on medium-high. When the oil is hot, add mustard seeds and cook, stirring for 1 minute. Add cumin and coriander and cook for another 30 seconds, stirring. The mixture should be fragrant. Add the chard and salt. Mix well and cook 3-5 minutes until chard is wilted. Serve immediately.

Notes:

These Indian style greens bare the name of a powerful Hindu Goddess and also a beautiful mantra (prayer) that is said to represent the divine awakening of the mind and soul. These greens pair well with most meat entrees or baked tofu.

Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary

Prep Time: 4 hours

Cooking Time: 20 minutes

Yields: 2 servings

Ingredients:

1 bunch fresh asparagus 1 sweet potato ½ cup cashews ¼ cup coconut milk 1 bunch rosemary Sea salt, to taste Black pepper, to taste

Directions:

Soak cashews in filtered water for four hours or overnight. Rinse asparagus and sweet potatoes and cube sweet potatoes. Break off tough asparagus ends. Bring three cups of salted water to a boil and add the sweet potatoes first, then the asparagus. Remove asparagus after three minutes and transfer to plate. Allow sweet potato to simmer for five more minutes or until tender. Transfer to plate. Add sweet potato, soaked cashews, coconut milk, sea salt, and pepper to blender and blend on high until creamy. Add water if too thick. Bring olive oil to medium-high heat in pan and sear asparagus for 3–5 minutes on each side, until slightly charred. Rinse and pat dry rosemary and add to pan after you remove asparagus. Cook rosemary for a minute or less, just until crispy but not burnt. Ladle sauce over asparagus and top with rosemary.

Credit: Used with permission from The Integrative Nutrition Cookbook, 2016

Honey Sesame Treats

Prep Time: 10 minutes

Prep Notes: n/a

Cooking Time: 5 minutes

Yields: 9 servings

Ingredients:

3/4 cup sesame seeds 1 1/2 tbsps raw honey

Directions:

Grind 1/2 cup sesame seeds in a coffee grinder or mortar and pestle. Grind finely, but do not make nut butter. You can also use a food processor, but pulse carefully. Place in a bowl, add honey and combine with a fork until it becomes a unified paste. Roll into 1/2-inch balls. Toast the remaining 1/4 cups seeds in a sauté pan for 5 minutes, stirring constantly until they turn golden brown and transfer them to a bowl. Roll the balls in the toasted sesame seeds. Eat warm or refrigerate.

Honey-Macadamia Halibut

Prep Time: 10 minutes

Prep Notes: n/a

Cooking Time: 10 minutes

Yields: 4 servings

Ingredients:

1/4 cup macadamia nuts 4 4-oz halibut fillets (1-inch thick) Sea salt and black pepper to taste 1 tbsp coconut oil 3 tbsps honey 1 lemon

Directions:

Chop the hazelnuts and spread on a cookie sheet. Toast in the oven or in a toaster oven on 350° F until golden brown for about 5-7 minutes. Check every minute or two and stir (or spin tray around) to toast evenly. Rinse fish and sprinkle with salt and pepper. Squeeze a bit of lemon on the fish. Heat the coconut oil in a skillet. Cook one side of fillet over medium heat for 5 minutes (if there is skin on one side, cook the fish skin side up first.) Flip each fillet and spread the honey onto the fillets and cook for 5 minutes on the other side (the halibut is done when it’s opaque and lightly flakes with a fork. If needed, cook for about 2-3 more minutes.) Remove from heat and top with toasted hazelnuts.

Notes:

To give the nuts even more flavor, you can quickly sauté them in the pan once you remove the fish. The nuts will pick up any of the honey and coconut oil still in the pan and become slightly glazed. This dish goes great with steamed string beans.

Pressed Napa Cabbage, Carrot and Black Sesame Salad

Prep Time: 40 minutes

Prep Notes: n/a

Cooking Time: n/a

Yields: 6 servings

Ingredients:

1/2 medium napa cabbage, very thinly sliced 1 large carrot, grated 1 tsp sea salt Juice of 1/2 lemon 1/4 cup black sesame seeds

Directions:

Toss the cabbage and carrot in a bowl and rub salt into them. Place a clean paper towel over the vegetables and add another bowl on top of the towel to press the water out of the vegetables. Feel free to add additional dishes as weights. Press the vegetables for 30 minutes or longer. Once salad is pressed, rinse the salt off by filling the bowl with water and drain well. Add lemon juice and mix so that salad is evenly coated. Top with sesame seeds.

Raw Chocolate-Almond Butter Cups

Prep Time: 30 minutes

Cooking Time: 60 minutes

Yields: 6-8 servings

Ingredients:

1 cup raw almonds, ground 2 tbsps raw almond butter 2 tbsps coconut oil 3 tbsps quinoa flakes, ground 2 tbsps raw honey 1 tsp vanilla extract 1 tsp fine Himalayan salt 1 cup raw cacao powder ½ cup coconut oil, melted ½ tsp vanilla extract 1 tsp fine Himalayan

Directions:

Whisk cacao powder into coconut oil in double boiler until smooth. Turn off heat and add salt and vanilla extract. Set aside in bowl. Grind almonds and quinoa flakes in food processor and add to bowl. Add coconut oil, raw honey, vanilla extract, and salt. Combine well with spoon until thick paste forms. Line small muffin tray with paper cups. Drizzle one tablespoon chocolate into the bottom of each liner then freeze for 15 minutes or until firm. Remove from freezer and top with one teaspoon almond mixture then another tablespoon of chocolate. Return to freezer after 20–30 minutes or until mixture is firm. Serve immediately or store in refrigerator.

Credit:

Used with permission from The Integrative Nutrition Cookbook, 2016

Roasted Brussels Sprouts with Pine Nuts and Dried Cherries

Prep Time: 15 minutes

Cooking Time: 30 minutes

Yields: 2 servings

Ingredients:

2 cups Brussels sprouts ¼ cup dried cherries ¼ cup pine nuts 2 tbsps olive oil Sea salt, to taste ¼ cup grated Parmesan cheese (optional)

Directions:

Preheat oven to 350°F. Bring 3 cups water to a boil. Trim ends and wash Brussels sprouts well. Parboil for 7–9 minutes or until fork-tender. Transfer to large mixing bowl. Chop dried cherries into small pieces. Toss Brussels sprouts with olive oil, dried cherries, pine nuts, and salt. Transfer to baking sheet, ensuring the Brussels sprouts are in one layer, and roast for 15 minutes, or until golden-brown. Sprinkle with Parmesan if desired and serve.

Credit:

Used with permission from The Integrative Nutrition Cookbook, 2016

Salmon and Avocado Omelet

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yields: 1 serving

Ingredients:

2 eggs 1 tbsp olive oil 1/2 small onion, thinly sliced 2 slices smoked salmon 1/4 avocado, diced Salt and pepper to taste

Directions:

Beat eggs in a small bowl. Heat olive oil in a frying pan. Add onion and sauté for 5 minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked. Distribute salmon and avocado evenly across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds on each side.