Prep time 20 min, 4 servings, Cal. Per serving 198
1. 1 large cauliflower
2. 2 cups cherry tomatoes sliced in half or thirds
3. 1 greenhouse cucumber or 5 Persian cucumbers diced
4. 2 green onions sliced thinly (both leaves and the bulbs), but trim the tips of the bulbs and discard
5. ½ cup chopped fresh mint
6. ½ cup chopped parsley
7. ½ cup chopped cilantro
For dressing:
1. 3 Tbsp. fresh lemon juice roughly 2 lg. lemons
2. 3 Tbsp. extra virgin olive oil
3. 1 tsp ground cumin
4. 1 ½ tsp sea salt or to taste
5. ½ tsp ground pepper
6. 1 minced garlic clove
Mix all of these in a topped dressing container and shake well.
Trim the cauliflower head, saving the florets and smaller stems. Pulse in a food processor until the size is similar to bulgur grains (about the size of a grain of rice). Do not mush it. Toss with all other ingredients in a large bowl, shake the dressing well then add to the salad and enjoy.
Alternatively, you may add 1 cup of sliced black olives for a color play but it will cost you an extra 45 Cal. per serving.
Hummus without Tahini
Prep time 10 minutes, 1.5 cup= 12 Tbsp. Cal per serving (2 Tbsp.) = 98
1. 1 can chickpeas (Garbanzo beans) 15 oz, drain but save 3 Tbsp. of the liquid
2. 2-3 peeled garlic cloves
3. 3 Tbsp. extra virgin olive oil
4. 1 Tbsp. lemon juice, or juice from 1 lemon
5. ½ tsp ground cumin
6. 1/8 tsp paprika
7. 1 ½ tsp sea salt or to taste
8. Few parsley, mint or cilantro leaves for garnish
Add all ingredients to the food processor except the saved liquid from can of beans. Blend until a smooth mix and only add the saved liquid from can of beans to bring to a more desired consistency. Use a tablespoon of chopped cilantro or mint and a couple of shakes of paprika for garnish.
Alternative preparations: Use 1 large avocado instead of olive oil for basically similar calories per serving but a beautiful green dip or if you prefer green but not avocados, add 2 cups of organic spinach to the original recipe.
Easy 3 Bean Salad
10 minutes, 12 servings as a salad and 6 as a meal, 136 Cal per salad and 273 Cal per meal serving
1. 1 15-oz can black-eyed beans, drained in a strainer
2. 1 15-oz can kidney beans, drained in same strainer
3. 1 15-oz can garbanzo beans, save 2 Tbsp of water, drain rest in same stainer
4. 1 bunch of fresh parsley, chopped
5. 2 Tbsp fresh basil chopped
6. 6 shallots minced
7. 3 Tbsp extra virgin olive oil, added to
8. 2 Tbsp red wine vinegar
9. Salt & pepper to taste or 1 tsp sea salt and ½ tsp pepper
Mix all ingredients in a large mixing bowl, including the 2 Tbsp of water from the can of beans.
Arugula and Green Cabbage Salad
15 minutes, 6 servings, 138 Cal per servings
1. 4 cups (½ medium size) green cabbage, sliced thinly
2. 1 green bell pepper, diced
3. 1 red or yellow bell pepper, diced
4. 1 pint cherry tomatoes, cut in half
5. 5 Persian cucumbers or 1 greenhouse cucumber, diced
6. 5 oz organic baby arugula
7. 4 Tbsp extra virgin olive
8. 1 Tbsp dried mint or 2 Tbsp chopped fresh mint
9. 3 Tbsp fresh lime juice
10. 3 Tbsp of water
11. Sea salt and fresh ground black pepper to taste
Toss all ingredients in a large mixing bowl and serve.
Add 5 ounces of grilled salmon (167 Cal) or chicken breast (198 Cal) to make a complete meal. Feel free to try one of our other dressings with this salad or simply change mint to another fresh herb such as basil or cilantro for a dramatic change in taste.
Vegan, Gluten-Free Flat Bread
Ingredients:
1. 1 1/2 cups almond flour or almond meal
2. 1/2 cup tapioca flour
3. 1 teaspoon xanthan gum
4. 1/2 teaspoon baking powder
5. 1/2 teaspoon salt
6. 2 tablespoons of avocado or coconut oil
7. 1 1/2 cups water
This bread is as easy as pancakes to make. Whisk all ingredients in a mixing bowl. Let it sit for 10 minutes then whisk again. The mixture should have thickened just a bit. Heat a pan on medium and add about a tablespoon of avocado oil. Pour some batter onto the pan and spread it out a bit and flip once browned. After flipping the bread over press down with your spatula to flatten it a little more. You may season the mix with fresh garlic and basil (or rosemary), or add small chunks of dates and walnuts to satisfy a sweet tooth.
Shireen’s Italian Chips – Gluten and Yeast Free
Ingredients:
*Gluten Free Brown Rice Tortillas
*Bragg’s Organic 24 Herbs & Spices Seasoning
*Organic Oregano
*Sea Salt
Olive Oil
*Items with an asterisk (*) can be found at Health Nutz Natural Food Store
Heat the oven to 400 degrees then place all tortillas onto the racks, 3 on the top and 3 on the bottom, for about 7-8 minutes until golden brown (save the ziplock bag the tortillas originally came in). Watch the tortillas so they don’t burn because around the 7-8 minute mark they darken very quickly so keep a close eye on them. They don’t stick to the racks so don’t worry!
Once the tortillas are golden then turn off the oven and take the them out quickly. Let them cool down on your counter. Once cooled, put some back into the original ziplock bag and put into the refrigerator for future use. They will be ready to season anytime you want to make the Italian chips.
Place 1 baked tortilla onto a large plate. Pour a little olive oil on it and with a basting brush “paint” your tortilla on one side completely. Sprinkle desired amount of salt on top followed with Organic Oregano and Bragg’s Spice.
Break tortilla into chip size pieces and enjoy!
You can also top with avocados or guacamole, black beans, pinto beans, arugula or hummus. If you do add toppings then I would suggest adding more of the spices along with them.
Cashew & Avocado Salad
10 minutes, 4 servings, 306 calories per serving
Ingredients:
4 cups Arugula
½ cup of roasted salted cashews
1 large tomatoes diced
2 avocados, sliced
Sea salt an black pepper to taste
Toss all ingredients except the avocados in a mixing bowl and then add the dressing and toss some more. Add ½ an avocado (sliced) to each plate just before serving. If you are prepping the avocados early, be sure to sprinkle them with some lime juice to preserve their beautiful green color.
Dressing: 2 Tbsp EVOO (extra virgin olive oil), 1 Tbsp Avocado oil, juice of lime and salt and pepper to taste
Variation: goes great as a topping for Shireen’s Italian Chips or simply break up the chips and add to the salad for a crunch. Remember foods with a crunch are more satisfying. Enjoy!
Gluten-Free Veggie Burger
20 minutes prep & 10 minutes cooking time, about 6-8 burgers depending on size, 87 calories per burger
Ingredients:
1 portobello mushroom, medium
1 medium onion, diced
1 can garbanzo beans, drained
½ cup loosely packed fresh cilantro
½ cup loosely packed fresh parsley
¼ cup loosely packed fresh basil
1 garlic clove, minced
1 tsp salt
½ tsp pepper
¼ tsp cumin
3 Tbsp all purpose gluten free flour
Put all ingredients except the flour in a food processor and pulse 7-8 times. Use a spatula to free up the mixture sticking to the wall of the container. Pulse a few more times. Repeat this process until no big chunks are left. Place mixture into a bowl, add the flour and mix well. Make approximately 1/2” thick patties but no thicker. Use a store-bought veggie burger as your example if this helps.
Bake at 400 degrees for 25 minutes or until crispy, flipping the veggie burgers after 12-13 minutes. You may brush the veggie burgers with some coconut or avocado oil so the patties don’t stick to the tray.
Serve with lettuce, tomatoes, and your favorite guacamole on gluten free bread or wraps.
Topping shown in picture:
4 Tbsp of tahini, 2 Tbsp of EVOO, 2 Tbsp juice from a lime, mixed with one minced garlic clove should be more than enough for the 6 veggie burgers.
I really enjoyed this recipe. Let me know what you think if you decide to give it a try.