Spring Recipes

Need ideas of what to prepare this Season? Check out these tasty recipes.

--- Quick Fruit and Yogurt Parfait ---

Fun Fact: Walnuts and flax seeds are high in Omega 3! Omega 3 is an essential fatty acid, important for brain development and mood, powerful anti-inflammatory agent and crucial for eyes, skin, and healthy digestion.

Yields 1 serving

Ingredients:

• 1/2 cup plain organic yogurt (greek or regular)

• 1/2 cup fruit of your choice (apple slices, berries, peach, kiwi, mango, etc)

• 8-10 nuts (mix your favorite types - walnuts & pecans work great)

• Sprinkles of organic ground cinnamon and cardamom (optional)

• 1 Tablespoon ground flax meal (optional)

• 1/2 teaspoon drizzle of raw honey or real maple syrup (optional)

Preparation:

Layer ingredients in order listed above in a glass or bowl and sprinkle desired toppings

--- Simple Salad with Lemon-Honey Vinaigrette ---

Did you know that making your own salad dressing is affordable and nutritious? It helps to add healthy fats and antioxidants, and reduce highly refined oils that are found in bottled dressings

Yields 3 servings

Ingredients:

• 1/2 head of butter leaf or favorite lettuce (can substitute baby greens mix)

• Veggie options: 1/2 cucumber, 1/2 bell pepper, 1 carrot, 3 radishes, 10 cherry tomatoes

• 1/3 bunch cilantro or parsley (optional)

• 1/3 head of radicchio (optional)

• One freshly squeezed lemon

• 1/3 cup extra virgin olive oil

• 1.5 Tablespoons raw honey

• 1/4 teaspoon Redmond Real Salt (unbleached sea salt) and pinch black pepper

• Topping choices: walnuts, pumpkin or sunflower seeds, pecans, dried cranberries, berries, feta or mozzarella

Preparation:

1. Wash and dry lettuce. Tear leaves in bite sized pieces

2. Chop veggies thinly and mince herbs; shred carrot and/or radishes on cheese grater

3. In a large jar, mix honey and lemon together until well mixed. Add olive oil, salt, and pepper

4. Assemble salad in a large bowl and serve with desired toppings

5. Dress each salad portion by shaking the jar with lid on and with and spoon, drizzle dressing over the top

6. Dressing stores in fridge for up to 2 weeks

7. Salad stays fresh in fridge for up to 24 hours

-- Sunshine Fruits Smoothie -- 

Did you know that this smoothie has loads of probiotics, fiber, and Vitamin C to boost the immune system and promote healthy digestion? It's also rich in healthy fats to keep us satisfied throughout the day!

Makes 2-3 servings

Ingredients:

• 1 cup So Delicious Unsweetened Coconut Milk (in refrigerated aisle) -- Use 1.5 cups if omitting the yogurt

• 1 small ripe banana, or 1/2 large

• 1 handful strawberries (about 6)

• 1 manila mango 

• 1/2 cup mix of raspberries and blackberries (frozen or fresh) 

• ½ cup plain yogurt, recommended: Strauss European Style Yogurt or White Mountain Bulgarian Yogurt, Whole Fat

• Optional Ingredients:

• 1 T hemp seed hearts, for extra omega 3s

• Local Bee pollen (optional)

Preparation:

1. Place banana and milk alternative in blender on high speed until smooth (add hemp seeds here if using). 

2. Add to the blender the rest of the ingredients.

3. Blend on highest speed until evenly blended, about 40 seconds.

4. Enjoy immediately, or you can take this one on the go!

--- Delicious Veggie Omelet for any Meal ---

Did you Know? This omelet can help to build energy levels with its active B-vitamins, to stay satisfied and focused throughout the day! 

Yields 3 servings

Recipe Key:  1 T = 1 Tablespoon

Ingredients:

• 6 eggs plus 1 T water to fluff them up

• 2 shallots (or 1/3 onion), sliced thin

• 1 small bell pepper, minced

• 1 bunch spinach, or 3 handfuls of baby spinach leaves

• A few pinches of ‘Real Salt’ (an affordable brand of unbleached sea salt)

• A few grinds of freshly ground black pepper

• 3 T organic butter, ghee, or virgin coconut oil

Optional:

• 1 avocado, sliced thin

• Favorite cheese; gruyere, white cheddar, feta, etc.

• Fresh basil and/or parsley

• Sautéed mushrooms

• Cherry tomatoes (Summer season) 

Preparation:

1. Melt 1T butter, ghee, or oil in a medium sized cast iron skillet over low-med heat. 

2. Place shallots/onion & bell pepper inside of the skillet. Cook for 3- 4 minutes, stirring often until veggies are tender with the pierce of a fork. 

3. Transfer sautéed veggies to a plate. Next, wilt the spinach by tossing it into the same pan, add a few T water & stir on med-low heat for 60-90 seconds. Transfer spinach to veggie mixture. 

4. Beat the eggs until lightly foamy; add Real Salt, pepper, and 1 T water.

5. Coat skillet with 1 T butter/ghee/virgin coconut oil & add egg mixture until the eggs begin to set on the bottom of the pan about 20 seconds. 

6. Using a stainless steel spatula, gently lift edges of the omelet toward the middle of the pan, to let the uncooked part of the eggs flow toward the edges & bottom of the pan. Cook for 2 mins or when center appears spongy. 

7. Sprinkle veggies (plus cheese if desired) over 1/2 of the omelet. Using spatula, gently fold plain egg side over the veggie side. Cook for 25 seconds on each side. 

8. Slide the omelet out of the skillet and onto a plate.

9. Chop the omelet in thirds, top with avocado, and serve with your preferred sides. 

10. This meal can keep you feeling energized and satisfied for hours & hours. Enjoy!

-- Iris’ Favorite Pesto Pasta with Greens and Mushrooms Recipe --

Did you know that this meal can be eaten for lunch or dinner, and makes great leftovers? It's also rich in iron, vitamin C, vitamin K, and omega 3s to keep us mentally focused and physically satisfied throughout the day!

Makes 4-6 servings

Ingredients:

• One package 100% red lentil pasta, organic (Trader Joes) 

• Pesto, recipe attached (You’ll need Basil, Parsley, Walnuts)

• Steamed greens- kale, chard, and/or broccoli work well, recipe attached

• One pound whole crimini mushrooms

• Extra Virgin olive oil

• Freshly grated parmesan or romano, to taste

• Ghee or cultured butter, such as Organic Valley

• Sprinkle of black pepper 

• Real Salt (unbleached sea salt), to your taste

Preparation:

1. Simply wash and spin-dry the herbs to make up the pesto recipe (see below).

2. Cook up pasta by looking at instructions on the package.

3. Sauté sliced mushrooms in butter or ghee, on medium heat for approx. 7 mins.

4. Steam the greens using the recipe below.

5. Toss pasta with steamed greens, mushrooms, pesto, and top with parmesan.

Steamed Greens Recipe

Ingredients:

Any dark leafy greens of your choice: kale, chard, broccoli, spinach, and/or mustard greens

Preparation:

1. Wash well; then cut veggies into bite sized pieces.

2. Place ¾ inch water in the large saucepan, add a stainless steel steaming basket ($7 at Fred Meyer) , then the veggies, and bring to a boil.

3. Once the water is reaches a boil, put lid on top, and lower temperature to low.

4. Let steam for a 2-3 minutes. Done when fork pierces evenly through the veggie.

5. Toss the veggies with a little oil and or butter, salt and pepper.

Simple Basil & Parsley Pesto

Ingredients:

• 1 bunch Basil

• 1 bunch Parsley (omit parsley & add 2 bunches of basil if you prefer basil pesto)

• 3/4 cup raw walnuts or nut of choice

• ¾ cup of extra virgin olive oil

• Real Salt (to taste)

• Pinch of black pepper

Preparation: 

1. Toast walnuts in toaster oven for 45 seconds, until golden. Let cool.

2. Blend herbs in food processor, then add walnuts. Transfer to serving bowl. 

3. Add olive oil, Real Salt, and pepper.