Singing Bird Holistic Health Coaching

Fresh Citrus Salsa with Blood Oranges

INGREDIENTS

1 cup organic cherry tomatoes, halved

1 large avocado, peeled with pit removed and cubed

2 blood oranges, peeled

¼ cup diced red onion

¼ cup chopped fresh cilantro

1 jalapeno, finely diced

1 clove fresh garlic, minced

juice of ½ lime

¼ tsp. sea salt

pepper

DIRECTIONS

Cut your blood oranges in half. Separate the sections of 3 of those halves and cut into bite-sized pieces. Save one half as is.

Combine all ingredients in a bowl. Squeeze over the juice of ½ lime and the juice from the remaining half of the blood orange. Sprinkle on salt and a little pepper to taste. Toss gently.

 

 

Kale and Winter Citrus Salad

INGREDIENTS

1 head organic lacinto kale

1 large avocado

1 sumo citrus (or other large citrus fruit)

1 blood orange

¼ cup raw almonds, chopped

1-2 Tbsp. olive oil

juice of 1 lemon

¼ tsp. Trocomare or sea salt

black pepper

DIRECTIONS

Wash your kale and remove stalk. Dry and cut into thin strips. Pour olive oil and squeeze lemon over kale. Add salt and pepper. I use a pepper mill and typically crank it 5-10 times. Massage kale with your hands for a minute or so, until the fibers start to break down. Allow kale to sit for 5 minutes and soak in the gorgeous juices.

Peel your avocado and citrus fruits. Cut all into bite-sized pieces, looking out for any seeds in the citrus and removing. Finally, add in your almonds and toss gently.

 

Apple Pie Overnight Oats

INGREDIENTS

½ cup rolled gluten-free oats

¾ cup almond milk

1 tbsp. almond butter

1 tsp. chia seeds

¼ tsp. ground cinnamon

2 dates, chopped

¼ cup chopped Granny Smith apple

OatsUnmixedSide

DIRECTIONS

Combine all ingredients in the jar except the apple. Stir vigorously. You may even want to put the lid on the jar and shake it like a Taylor Swift video. Or a polaroid picture. Stir in the apples at the very end. Pop that sucker in the fridge overnight and it will be waiting for you in the morning.

 

 

Pumpkin Almond Breakfast Cookies

INGREDIENTS

½ cup canned organic pumpkin

½ cup crunchy almond butter

1 tsp. vanilla extract

1 cup almond meal

1 tsp. cinnamon

¼ tsp. pumpkin pie spice

¼ tsp. baking soda

¼ tsp. sea salt

½ cup raw pecans, roughly chopped

1 tbsp. shredded coconut (no sugar added)

Pre-Baked

DIRECTIONS

Preheat oven to 350 degrees and line a cookie sheet with parchment paper. Combine all wet ingredients in a medium-sized mixing bowl, stirring until well mixed. Stir in all dry ingredients except the raw pecans and coconut, and mix thoroughly. Add in the pecans and shredded coconut at the end and mix until just combined.

Spoon batter onto the parchment paper. This recipe will make roughly 12 cookies. Cook in the oven for 15 minutes. Allow to cool entirely and store in the fridge.

 

Mediterranean Quinoa Salad

INGREDIENTS

1 cup uncooked quinoa

2 cups water

2 cups arugula

1 10.5 oz package of cherry tomatoes, halved

1 bunch of asparagus

1 can artichoke hearts, drained

1 orange bell pepper, diced

¼ white onion, finely diced

½ can garbanzo beans, drained and rinsed

½ 8.5oz jar of sundried tomatoes in olive oil

¼ cup flat-leaf parsley, chopped

1 Tbsp. mint, finely chopped

1 Tbsp. capers

¼ cup olive oil

2 lemons

½ tsp. Trocomare herb salt

Pepper

Salad2

DIRECTIONS

Rinse quinoa according to package directions. Combine with water in a medium saucepan (ideally with a steamer bucket…we’ll get to that later) and bring to a boil. Reduce heat and let simmer for 15 minutes or until the water has been absorbed.

Wash your asparagus and trim off the rough ends. Cut into 1.5” pieces. Add to the steamer bucket over the quinoa and steam for about 5-7 minutes while the quinoa is cooking. Let the asparagus and quinoa cool.

Drain and lightly rinse the sun dried tomatoes (I don’t like it when they are super oily). Roughly chop.

Add everything but the olive oil, lemons and salt and pepper to a large salad bowl. Drizzle on the olive oil starting with about half of the measure amount. Squeeze in the juice of two lemons, and sprinkle on salt and pepper. Toss well. Taste the salad and see if it needs more dressing. If so, drizzle on the remaining olive oil and toss again.

 

 

Carrot Fries with Orange and Ginger

INGREDIENTS

2 bunches of rainbow carrots (10-12 large carrots)

2 Tbsp. olive oil

2 Tbsp. fresh squeezed orange juice

2 Tbsp. orange zest

2 Tsp. mint, chopped

1 Tbsp. finely chopped, fresh ginger

Sea salt

Pepper

Red pepper flakes

CarrotsFinished

DIRECTIONS

Preheat your oven to 400 degrees. Wash and peel your carrots. Then cut into fry-sized pieces. Toss with olive oil, orange juice, orange zest and ginger. Sprinkle with sea salt and pepper, then arrange in a single layer on a baking sheet.

Bake for 20 minutes, stirring once. Remove carrots from the oven, toss with mint and sprinkle on red pepper flakes, if desired.

 

 

Avocado Toast

INGREDIENTS

1-2 pieces of Ezekiel Sprouted Grain bread, toasted

½ avocado, mashed with a fork

4-5 cherry tomatoes, cut in half or thickly sliced

4-8 slices of English cucumber

Trocomare Herb Sea Salt

Fresh cracked pepper

Toast2

DIRECTIONS

Smother that creamy avocado goodness all over your toast. Lay the cucumber and cherry tomatoes on top. Sprinkle with Trocomare (you should really buy this the next time you are Whole Foods, it does wonders for veggies, salads, and sandwiches) and top with fresh cracked pepper. Serve open-faced and enjoy!!

Beware that sometimes the cucumber slices and/or the tomatoes try to make a slippery escape. Remain vigilant at all times.

Fresh Vegetable Salad

SaladFinal

INGREDIENTS

2 cups edamame beans (thawed if previously frozen)

1 green bell pepper, finely diced

2 cups jicama, cubed

½ cup haricots verts or green beans, chopped

3 ears of corn

1 cup roasted cashews, roughly chopped

2 avocados, cubed

2 tablespoons rosemary, finely chopped

1 garlic clove, minced

3 tablespoons olive oil

2 tablespoons unfiltered apple cider vinegar

½ teaspoon sea salt

¼ teaspoon pepper

Corn

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add corn, cover and cook for three minutes. Remove corn from hot water and place on a plate to cool. Once cooled, cut the corn kernels from the husk.

Combine edamame beans, bell pepper, jicama, green beans, corn and cashews in a large salad bowl. (A note on the beans: I bought a frozen package of edamame from Whole Foods, followed the package instructions and heated them on the stove, and let them cool before adding them to the salad.) Add the rosemary, olive oil, apple cider vinegar, garlic, salt and pepper and toss well to coat. Add the avocado and gently mix into the salad.

 

Thai Massaged Kale Salad

ThaiKale2

INGREDIENTS

1 bunch lacinto/dino kale

2 tablespoons olive oil

2 carrots, roughly grated

4 red radishes

1 red bell pepper

½ cup roasted cashews

1 avocado

3 scallions

¼ cup cilantro, chopped

2 limes

3 tablespoons coconut milk

1 teaspoon ginger, finely chopped

1 tablespoon crunchy almond butter

1/8 teaspoon cayenne pepper

¼ teaspoon sea salt

1 clove garlic, minced

DIRECTIONS

Begin by washing your kale well. Pat dry with a paper towel or put the leaves in a salad spinner. Hold the kale by the stalk and in one fluid movement, tear the leaves off the stalk. Put all the leaves in a single pile. Roll ‘em up like a burrito and then slice them crosswise into thin strips. If you are confused, here is a little video tutorial you can check out (the washing and slicing starts about a 1 minute and 30 seconds into the video): http://www.marinmamacooks.com/2013/06/lacinato-kale-salad-video-tutorial/)

Put your kale into a large salad bowl. Drizzle with 2 tablespoons of olive oil and the juice of 1 lime. Massage the kale for a few minutes. Really get in there; work out the kinks. Kale is such a hearty green and massaging it helps to break down the fibers and make it more palatable. Set aside.

Thinly slice your radishes and scallions, julienne the red bell pepper, and grate the two carrots. Add to the kale along with the chopped cilantro and cashews.

For the dressing, in a small bowl combine the coconut milk and almond butter. Stir until mixed and relatively smooth. Squeeze in the juice of one lime. Add in the chopped ginger, minced garlic, cayenne pepper and sea salt. Stir until combined.

Pour the dressing over your salad. Toss to mix all the ingredients and get the dressing evenly distributed. Top with fresh avocado slices!

This salad tastes great when eaten immediately, but it’s kind of amazing because it actually got even better the next day. Because kale is so hearty, it doesn’t wilt when dressed like other lettuce has a tendency to do. That makes this salad a great option to make a lot of on a Sunday night. Use it as a side on Sunday, and then add a few chickpeas on Monday and take it to work with you! I love meals that you can eat multiple times!!

Enjoy!

Zucchini Noodles with Dairy-Free Pesto

INGREDIENTS

1 cup basil leaves

1 cup baby spinach leaves

1 garlic clove

1 tsp. lemon zest

1/3 cup almonds

½ cup olive oil

Salt and pepper to taste

4 medium-sized organic zucchinis

DIRECTIONS

Wash your zucchini. Cut off the tops and bottoms. Using a vegetable peeler, peel your fresh zucchini into strips. Go until you get to the seeds and the peeling doesn’t work as well. Set aside.

Combine all other ingredients into a food processor, and blend until relatively smooth.

Add the pesto to the zucchini noodles, a little bit at a time. Toss to coat and taste. You may not need all the pesto…it’s super flavorful so a little bit goes a long way! Save the rest to have on your eggs the next morning. You can add additional veggies to this if you like…maybe some sun-dried or roasted tomatoes or some artichoke hearts would be tasty. Or you can add a protein like I did to add a little more oomph!