1⁄4 cup cashew nuts (soaked in water overnight ot atleast for 30 minutes in hot water)
1/2 zucchini, chopped
2 tablespoons collagen protein or pea protein (optional)
1 banana sliced (fresh or
frozen*)
1⁄4 cup water or coconut milk or almond milk
Instructions:
Blend everything well until smooth and creamy. Consume it within 1 hour or store in freezer.
*: You can slice bananas and place in a container or ziploc in the freezer in advance. Frozen bananas give a good texture to the smoothie. Collagen or pea protein also give a good texture as well as increase the nutrient potential.
*: You can use different combinations of berries to change things up – you can use blueberries, blackberries, strawberries, cherries etc
Ragi Dosa
Makes 3-4 servings
Ingredients:
1 cup ragi (finger millet) flour
1/2 cup grated coconut (fresh or frozen or shredded dried)
1/2 tsp cumin seeds (optional)
1/2 cup luke warm water 1/4 tsp sea salt
More water to form a batter
Instructions:
Add the ragi flour, coconut, cumin and water to a blender and blend till smooth.
Add the salt and add additional water slowly until you get a smooth flowy batter (should be thinner than regular dosa batter).
Heat a cast iron or stainless steel griddle on medium high. When hot, add a tsp of ghee. Take 1 ladle spoon of batter and spread it slowly to form a dosa. Cook for 2 mins and flip and cook for 1 min. Serve warm with coconut chutney.
Coconut Chutney:
Makes 3-4 servings
Ingredients:
1/2 cup fresh or frozen or shredded coconut
1 green chilli
1/4 by 1/4 inch piece of fresh ginger
4-5 fresh curry leaves
1 tbsp chopped shallot or red onion
1/4 tsp sea salt
1 tbsp lemon juice
1/2 cup warm water (if using dried shredded coconut, use hot water)
Instructions:
Add everything to a blender/food processor and blend till you get a very fine paste.
In a large sheet pan, place aluminum foil and brush with avocado oil. Arrange different vegetables like broccoli, cauliflower and zucchini and sprinkle with sea salt, turmeric, ginger powder and garlic powder. Drizzle with avocado oil or extra virgin olive oil.
Bake at 400 F for about 15-20 mins or until the veggies are cooked through.
Sheet Pan Oven Roasted Vegetables in a herb and mustard sauce
Mixed vegetables are tossed in an herbed mustard sauce, then roasted until perfectly tender and charred.
Servings: 10servings
Ingredients
3Tbspolive oil
2Tbspwhole-grain dijon mustard
3tspapple cider vinegar
1 tspdried thyme
3/4tspkosher salt
1/2tspblack pepper
1/2tspdried rosemary
1/4tspdried basil
1lb.peeled and cubed butternut squash
1lb.cauliflower florets
1lb.brussels sprouts,halved
8ozbaby purple or yukon potatoes, halved or quartered
minced fresh parsley, for garnish
Instructions
Preheat oven to 450 F degrees. Line a large baking sheet with parchment paper sprayed lightly with cooking spray. Set aside.
In a large mixing bowl, combine olive oil, mustard, vinegar, thyme, salt, pepper, rosemary and basil, and whisk. Add chopped squash, cauliflower, brussels and potatoes, stirring to coat.
Spread vegetable mixture in a single layer on prepared baking sheet. Bake for 20 minutes, stir gently, then bake another 15 minutes.
Serve garnished with minced parsley if desired.
Creamy Chicken and Vegetable Soup
Ingredients:
2 tbsp avocado oil or olive oil
1/2 of a large red onion, chopped fine
2 celery stalks, diced
1/2 cup of sliced mushrooms
1 carrot, peeled and diced
1 white sweet potato, peeled and diced (you can use regular sweet potato too)
1 1/2 tsp sea salt
1 bay leaf
One 2 inch piece of cinnamon stick
3 whole cloves
1 inch by 1 inch piece of fresh ginger peeled and chopped fine
2 green chillies slit (optional)
1 tsp dried thyme
1 1/2 lbs chicken breasts or skinless chicken thighs (boneless), cut into bite size pieces 3 cups water
1 cup coconut milk (fresh or canned)
2 cups fresh kale leaves chopped
3 tbsp arrow root starch mixed with 1/4 cup water
Instructions:
Heat a large stock pot and add the oil. Let heat for 30 seconds and then add the onions, celery, and mushrooms. Saute for 1 minute and then add the carrot and the sweet potato. Add the salt, cinnamon sick, whole cloves, chillies, ginger and thyme. Stir to mix well with the veggies.
Then add the chicken pieces. Pour the water and let cook until the water comes to a boil. Then lower the heat and let cook covered for 15 minutes. Open the lid and add the coconut milk and the kale. Stir to mix and let cook uncovered for 5 more minutes.
Meanwhile, in a small bowl, mix the arrowroot starch with the water until it forms a smooth slurry.
Pour this slurry into the pot and stir slowly using a spoon for about 2-3 minutes until you can feel the sauce thicken.
Check soup for seasoning and add more salt if needed. Discard whole spices before serving.
Note: You can place all the whole spices – bay leaf, cloves and cinnamon in a muslin cloth bag like a bouquet garni and then place it in the pot to make it easier to discard before serving.