Recipes

Cleansing Root Salad

This cleansing root salad is great to incorporate both in the spring when all the cleansing young greens are sprouting up and, in the fall, when the root veggies are fresh out of the ground. We usually think of spring cleaning our homes, but we could benefit our bodies with a little focused cleansing as well.

Taking a specific time period to eat light and fresh meals will ease digestion and allow your body to put more energy toward cleansing, detoxing and repairing cellular damage. Of course, cleansing can be done in a myriad of ways, but I like to encourage people to start slowly by eating fresh whole plant-based foods and smoothies before jumping into a juice or liquid cleanse. Cleansing too quickly can cause adverse reactions. High nutrient dense foods are needed for the detox pathways in the liver, but also for tissue repair. Root veggies, especially beets, are wonderful for supporting the liver along with the bitter greens that are prevalent during the spring. For more about cleansing, see this article.

The greens I like to use in the spring are dandelion, arugula and cilantro, while in the fall, I incorporate kale and/or Swiss chard. You can use several kinds of root vegetables in the salad, I recommend using at least two kinds. The dressing is light and tangy, making the salad really refreshing.

This root salad also has a good shelf life, so it works great in meal prepping for the week. Add this to cooked quinoa, eat it as is or use it as a filling for wraps. It stays well for a week in a sealed container in the refrigerator.

Cleansing Root Salad

A delicious crunchy raw salad that promotes cleansing and provides nutrient dense veggies.
Prep Time30 mins
Course: Salad
Cuisine: American
Keyword: arugula, beets, cabbage, carrots, dandelion, kohlrabi, lime, radish, turnips
Servings: 8
Author: Chef Kim

Equipment

  • food processor
  • grater

Ingredients

  • 4 cups Mixture of root vegetables: carrots, turnips, radish, beets, kohlrabi, jicama
  • 1/4 head Cabbage
  • 1/2 bunch Kale or dandelion or arugula greens.
  • 1 Shredded apple, if desired.
  • 1 tsp dried herbs of choice, Italian blend, dill or cumin, Herbs d' Provence

Dressing

  • 3 T lemon or lime juice or cider vinegar
  • 6 T water
  • ½ tsp maple syrup or honey if desired

Instructions

  • Peel and shred the root veggies you choose to use. Add to a mixing bowl.
  • Shred the cabbage and chop the greens. Add to bowl.
  • Add the shredded apple.
  • Season the salad with salt and pepper and your choice of dried herbs. Mix well.
  • Toss with the dressing.

For the dressing:

  • Combine the lime juice, water and maple syrup, whisking well to combine. Pour over vegetables and greens.
  • Eat as is or use as a filling in collard wraps, tortillas or lettuce boats. Mix with cooked rice or quinoa.

 

almond butter bites

Almond Butter Bites

If you need a little indulgence, these little bites are perfect. They are packed with protein and a little sweetness that makes for a perfect treat.

You can definitely substitute any nut or seed butter you have on hand. Try making your own by blending your nut or seed of choice in a food processor until it becomes creamy. Be patient, it takes a few minutes of blending.

The flour is flexible, so if you don’t have oat, you can use rice, sorghum or buckwheat.

Give these a try and let me know how much you love them.

Almond Butter Bites

Soft and chewy treats that satisfy.
Prep Time10 mins
Cook Time8 mins
Course: Dessert
Cuisine: American
Keyword: almond, cookies, gluten free,
Servings: 12
Author: Chef Kim

Ingredients

  • 1/2 cup almond butter or other nut/seed butter
  • 3 Tbsp gluten free flour (oat, rice, sorghum, buckwheat)
  • 1/4 cup coconut sugar
  • 3/4 tsp baking soda
  • 1/2 banana, mashed
  • 1/2 tsp vanilla extract
  • 1/8 tsp sea salt
  • 3 Tbsp dairy free chocolate chips optional

Instructions

  • Combine flour, sugar and baking soda in a medium mixing bowl and whisk.
  • Add wet ingredients to the bowl, mixing thoroughly to form a dough.
  • Roll into small balls of equal size, about 1 tablespoon.
  • For chewy cookies, refrigerate for 30 minutes. You can freeze the dough at this point and save for future cookie baking.
  • Bake at 350 degrees for 8 minutes. The cookies will look under done but will firm up while cooling. Let cool for 10 minutes.
  • Melt chocolate chips and use a fork to splatter chocolate over cookies.

Spring Green Mint Smoothie

This creamy mint smoothie is packed full of nutrients to nourish you from head to toe. It’s not too sweet because it’s made with veggies instead of a lot of fruit.  Feel free to swap out what you have on hand, you want to have some good fat from nuts, seeds or avocado, some green leaves for high mineral concentration, vegetables to bulk it up and add complex carbohydrates, fiber and more vitamins and minerals, a green apple and some dates or a sprinkle of stevia leaf, and a plant milk or a few tablespoons of oats and water.

Spring Green Mint Smoothie

refreshing and light but packed with nutrition
Prep Time15 mins
Course: Breakfast, Snack
Cuisine: American
Servings: 1
Author: Chef Kim

Equipment

  • blender

Ingredients

  • 1/4 cup hemp seeds
  • 1/4 cup mint leaves
  • 1 cup spinach
  • 1 T flax seed meal
  • 1/2 cup zucchini
  • 1-2 dandelion leaves optional
  • 1 cup oat or almond milk or 2 T oats and 1 c water
  • 1/2 green apple
  • 4 dates pitted or pinch of stevia leaf
  • ½-1 cup ice optional or warm water

Instructions

  • Combine everything except the ice in a blender and blend until smooth.
  • Add ice, if using, and blend again until thickened.
  • If you don't like cold drinks, this works with added warm water as well.

Notes

To swap out some of the ingredients is fine to accommodate your taste or what you have on hand.
For hemp- try almonds, cashews or Brazil nuts
For Spinach- try romaine or baby kale
For zucchini or green apple - try thawed frozen cauliflower, celery, pear, or peeled broccoli stem
Any plant milk will do, so use what you like.

 

carrot cake

No Bake Carrot Cake

No bake carrot cake isn’t the norm, but it is fresh and tasty! It’s full of flavor and void of refined sugar, gluten, eggs and butter, which sets it apart from the classic. This no bake carrot cake is made with dates and a little maple syrup for sweetness, blended with green apple and zucchini for the binder. Coconut flour, coconut shreds, flax meal and walnuts make up the bulk of the cake.

This recipe comes together fairly quickly, but you need time for the cake to chill before frosting it. The maple vanilla cashew frosting is so delicious, I know you’ll love it.

You can half the ingredients for a smaller cake and also make a thicker single layer cake if you don’t want to layer it up. to garnish the cake, I like to sprinkle the top with crushed ‘Bare’ coconut chips which add a fun crunch and looks pretty. Unsweetened coconut shreds work as well.

Give it a try and let me know what you think. It’s a great healthy way to celebrate.

No Bake Carrot Cake

Fresh and delicious carrot flavor with a nice crumb and delicious vanilla maple frosting.
Prep Time45 mins
Chill time3 hrs
Course: Dessert
Cuisine: American
Keyword: coconut, dates, fresh carrots, walnuts
Servings: 12
Author: Chef Kim

Equipment

  • food processor
  • blender
  • 1 12" spring form pan

Ingredients

Ingredients for the cake:

    Dry Ingredients

    • 4 cups carrots, shredded
    • 1 cup coconu flour
    • 2 cups unsweetened coconut shreds
    • 1/2 cup flax meal
    • 1 cup walnuts
    • 1 cup dates, finely chopped

    Wet Ingredients

    • 1 cup dates
    • 1/2 cup water
    • 1 green apple, peeled and chopped
    • 1 cup zucchini, peeled and chopped
    • 1 T vanilla
    • 2 tsp cinnamon
    • 1/2 tsp nutmeg
    • 1/2 tsp sea salt
    • 1/4 cup maple syrup

    Ingredients for the frosting:

    • 2 cups cashews, soaked for 1/2 hour in hot water
    • 1/2-3/4 cup coconut cream from canned full fat coconut milk chill can then scoop off solid cream
    • 2/3 cup maple syrup
    • 2/3 cup coconut milk
    • 1 Tbs vanilla extract
    • 1 Tbs lemon juice
    • 1 cup coconut oil, melted
    • 1/2 cup unsweetened shredded coconut or Bang coconut chips optional

    Instructions

    To make the cake:

    • Prepare the cake pan: separate the bottom from the ring of the spring form pan. Tear a sheet of parchment paper that extends a few inches beyone the diameter of the base. Cover the base with parchment, place the side ring over the paper and attach, folding the paper under the pan.
    • Shred the carrots using a food processor with the shredding disc blade.
    • Change the processor blade to the S blade and add the coconut flour and flax to the carrots and pulse a couple times. Pour into a large mixing bowl.
    • Add remaining dry ingredients to the processor and pulse several times to combine and roughly chop the walnuts. Pour the mixture into the mixing bowl and toss with the carrot mixture.
    • In a blender, combine the dates and water and blend on low until the dates are blended
    • Add remaining wet ingredients to the blender and blend until smooth.
    • Pour mixture over the dry ingredients and use a spatula to fold together making sure to evenly mix.

    To make the frosting:

    • Add all the frosting ingredients except the melted coconut oil to a high speed blender. Blend starting on low and increase to high for a minute or two until the mixture is completely smooth.
    • Stop and add the coconut oil, and blend again until the oil is incorporated. Stop to scrape the sides and blend again.

    To assemble:

    • Scoop 5 loose cups of the cake mixture into the pan, spread evenly and then using the palm of your hand or flat spatula, press the mixture firmly and evenly into the pan. You should have about the same amount left in the bowl.
    • Pour half of the frosting over the cake and spread evenly with a spatula. Place in the freezer for an hour.
    • Remove from freezer and scoop the remaining cake mixture ove rthe frosting and press down evenly.
    • Pour remaining frosting over cake and spread evenly. Sprinkle with unsweetened shredded coconut if desired or try Bang coconut chips. Chill in the refrigerator for at least two hours before cutting and serving.

    Notes

    This recipe can be cut in half for a two layer 6" cake or a single layer 8-9" cake.
    chickpea salad

    Chickpea Apple Salad

    This Chickpea Apple Salad is a great plant-based protein and carbohydrate combination. Chickpeas in particular are a good source of vitamin B6 and that’s important for immune system, cellular formation, metabolism and brain function.Try it over mixed greens, on your favorite gluten free bread topped with an avocado, tomato and sprouts or stuff it all in a pita.

    You can play with the spices by eliminating the dill and adding curry or turmeric powder and leaving the pickle out if you prefer. Quick pickled onions would be a great addition as well. Enjoy the flavors as you support your immune system and brain function- we could all use support with those!

     

    Chickpea-apple Salad

    This refreshing salad is a perfect sandwich filling or great over mixed greens.
    Prep Time30 mins
    Course: Salad
    Cuisine: American
    Keyword: chickpea, dairy free, gluten free,
    Servings: 4
    Author: Chef Kim

    Ingredients

    • 1 15-ounce can chickpeas, drained and rinsed
    • 1 stalk celery finely chopped (¼ cup)
    • ½ cup apple diced
    • 1 Tbsp red onion minced
    • 1 small dill pickle (I like Bubbies brand) finely chopped
    • 2 tsp dill weed
    • ½ cup Everyday Lemon Tahini Dressing see below OR Vegan mayonnaise

    Everyday Lemon Tahini Dressing

    • 1/4 cup warm water, plus more if desired
    • 1/4 cup tahini
    • 1 ½ Tbsp Dijon mustard
    • 1 clove garlic finely minced or grated
    • 2 Tbsp freshly squeezed lemon juice
    • 1 tsp maple syrup
    • ¼ tsp salt
    • 1/8 tsp freshly ground black pepper

    Instructions

    To make the dressing:

    • Combine all the dressing ingredients in a bowl and whisk until evenly blended. If the dressing is thicker than you’d like, whisk in water by the tablespoonful to achieve the desired consistency. (Stored in an airtight container in the refrigerator, the dressing will keep for 1 week. Freeze for longer storage)

    To make the chickpea salad:

    • Put the chickpeas into a large bowl and use a potato masher or a fork to mash them partially, leaving about half of the chickpeas whole.
    • Add the celery, apple, onion, pickle, dill, ½ cup of dressing and mix well. Season with pepper, then taste and adjust the seasonings. Add more dressing if desired.
    • Serve over mixed greens or spread over gluten free bread and top with tomato, avocado and sprouts.
    high C Compote

    High Vitamin C Compote

    Supporting your immune system with food can be delicious with this high vitamin C compote. You can use it in so many ways. Try it over oat milk yogurtor banana nice cream, on top of granola or your favorite gluten free cake, or even try it spread over seed butter for a nostalgic PB&J.

    High Vitamin C Compote

    Boost your immune system with this delicious berry filled topping.
    Prep Time30 mins
    Course: Breakfast, Dessert
    Cuisine: American
    Keyword: berries, cranberries, dairy free, gluten free,, rose hips
    Servings: 4
    Author: Chef Kim

    Equipment

    • food processor

    Ingredients

    • ½ cup cranberries
    • 1 cup raspberries fresh or frozen, thawed
    • ½ cup goji berries soak to soften
    • 1 orange and zest
    • ¼ cup rose hips soaked until soft
    • ¼ cup orange juice
    • 1 tablespoon honey to taste
    • 1 Tablespoon chia seed
    • 1/2 teaspoon Cinnamon and ginger or more to taste

    Instructions

    • Soak the rosehips in warm water for 20 minutes.
    • Soak the goji berries for ten minutes in room temperature water.
    • Zest the orange, then remove the peel.
    • Combine everything in food processor and pulse until combined but still chunky.
    • Serve over coconut yogurt, granola or frozen banana ice cream or use as a jam.
    • Store in a sealed container and refrigerate for up to a week.
    Spring green soup

    Spring Green Soup

    Welcome in Spring with this Spring Green Soup! It has a bright and refreshing flavor and is packed with nutrient dense veggies to support cellular function throughout the body. And it’s green, which comes from the chlorophyll in the plants. The phytonutrient that makes green foods supports liver detoxification, circulatory system, immune system and aids in tissue healing. Green is also beneficial for lowering blood pressure and free radical damage. Go ahead, slurp some green soup and boost your natural cleansing mechanisms.

    Let me know if you make with your own spice blends, I’m always excited to try new combinations.

    Alkalizing Spring Green Soup

    A light refreshing soup to welcome in the new spring growth.
    Prep Time1 hr
    Course: Soup
    Cuisine: American
    Keyword: asparagus, cauliflower, dairy free, gluten free,, spring greens, zucchini
    Servings: 8
    Author: Chef Kim

    Ingredients

    • 2 cloves garlic chopped
    • 1 onion chopped
    • 2 celery stalks chopped
    • 2 cups zucchini chopped (a little extra as noodles for garnish)
    • 2 cups cauliflower chopped
    • 7 cups vegetable broth
    • 2 pounds asparagus trimmed and chopped
    • ¼ c fresh parsley
    • ¼ cup hemp seeds or soaked almonds
    • 1 lemon, squeezed

    Instructions

    • Use a little water to sauté the garlic, onion and celery.
    • Chope the vegetables into 1-2 inch pieces for even cooking. If you have extra zuchhini, spiralize or shred it and save it to add as garnish and texture.
    • When onion is soft add the chopped zucchini and cauliflower along with the broth, bring just to a boil and then turn down heat to medium and simmer for about 15 minutes.
    • The cauliflower should be just about tender, then add the asparagus and simmer for an additional 5 minutes. Remove soup from the heat, let cool for about 10 minutes.
    • Add the nuts or seeds to a blender with a cup or two of hot soup broth and blend until completely smooth.
    • Transfer soup to a blender, in batches, and blend until smooth. About 30-60 seconds. Returning to the pan.
    • Warm it through to serve, lighten it up with a squeeze of fresh lemon juice and garnish with zucchini noodles or shreds. Enjoy!

    Notes

    I like to play with different spices and like to add curry or dill to this recipe. I also like it with a little orange juice and zest at the very end. So go ahead and try it different ways. The recipe is a basic template that you can tailor to your liking with your favorite flavor profiles.

     

    nice cream sandwich

    Homemade Nice Cream Sandwich

    I loved ice cream sandwiches as a kid and grown up, before eliminating dairy. The brownie thins in this recipe remind me of the soft chocolaty sandwich cookies that surround the traditional vanilla ice cream in that not-so-healthy treat I once enjoyed. This homemade nice cream sandwich recipe makes it possible to have a gluten-free dairy-free delicious and healthy treat that rivals the flavor and nostalgia I remember.

    The parts of this recipe can definitely stand alone, but the combination is perfection.

    Homemade Nice Cream Sandwich

    So tasty it reminds of being a kid
    Prep Time30 mins
    Cook Time30 mins
    freezing time2 hrs
    Course: Dessert
    Cuisine: American
    Keyword: banana, cashews, chocolate, dairy free, gluten free,
    Servings: 6
    Author: Chef Kim

    Equipment

    • blender
    • food processor optional
    • baking sheet

    Ingredients

    For the Nice Cream:

    • 1/2 cup cashews soaked 30 minutes in warm water, drained
    • 1/4-1/3 cup water or plant milk
    • 1 Tbs coconut oil melted
    • 4 large bananas sliced, frozen
    • 1 tsp vanilla
    • 3 Tbsp plant milk

    For the Brownie thins:

    • 1/2 cup + 2 T oat flour
    • 1/4 cup cacao powder
    • 1/2 cup coconut sugar
    • 3/4 tsp baking powder
    • 1/2 tsp sea salt
    • 1/4 tsp baking soda
    • 1/4 tsp xanthan or guar gum
    • 1/4 cup avocado oil or mild olive oil
    • 1/4 cup plant milk
    • 1/4 cup mashed sweet potato or applesauce
    • 1 Tbsp vanilla extract
    • 1 Tbsp honey

    Instructions

    To make the nice cream

    • In a blender, combine the soaked and drained cashews with the melted coconut oil and water or milk and blend until thick and creamy. You may need to scrape the sides of the container or use a tamper to get the mixture to blend well. If needed add more liquid just to get the cashews to blend smooth. It should result in a thick cream.
    • Then add the remaining nice cream ingredients and blend until it resembles soft serve.
    • Line a food storage dish with plastic wrap and pour in the mixture. Use a spatula to spread evenly into the dish. Cover and freeze.
    • It may be easier, if you don't have a high-speed blender, to make the cashew cream in a blender first, then transfer the mixture to a food processor and add the frozen bananas and remaining ingredients.

    To make the brownie:

    • Combine the dry ingredients in a mixing bowl., and whisk to remove any lumps.
    • In a separate bowl, whisk together the wet ingredients and pour over dry ingredients, use a spatula to combine well. the batter will be thick.
    • line a 9x13 pan with parchment paper and pour in the batter, spreading it evenly to the edges of the pan.
    • Place in a 350-degree preheated oven and bake for 13-15 minutes.
    • Remove and allow to cool completely.

    To assemble:

    • Remove the nice cream from the freezer, allowing it to thaw lightly.
    • Remove the brownies from the pan by flipping pan over and peeling the parchment paper. Cut the brownie in half so you have two 9x6.5 pieces.
    • Spread nice cream over one side of the brownie to at least an inch thickness.
    • Cover with remaining brownie and wrap in plastic and freeze for at least an hour.
    • Remove and use a sharp knife to cut into desired sizes. rewrap in parchment or plastic and keep frozen until ready to eat.
    cacao

    Healthy Chocolate Elixir

    It’s the perfect season for hot chocolate! But it’s not usually a healthy choice. Have you thought about making your own from scratch and adding some herbs and spices to turn it into an elixir? Well, I’m telling you it’s definitely worth a try if you like hot chocolate and don’t enjoy it as often as you like because you want to be good. This option is brimming with health boosting herbs and spices and it tastes delicious. You don’t have to add all of the herbs listed but you can if you have them.
    Starting with a good cacao powder brings in benefits that are not found in your regular cocoa. Cacao is not roasted or alkalized and therefore retains more nutrients including magnesium which helps relaxation.

    The herbs and spices to consider adding are: cinnamon, turmeric, mushroom powder, maca, astragalus and ashwagandha. Adding in Brazil nuts or hemp seeds can add creaminess and essential fats, vitamins and minerals as well.

    Give the recipe a try, adding in any or all of the suggested herbs and spices.

    Healthy Hot Cacao Elixir

    Creamy chocolatey and good for you!
    Prep Time15 mins
    Cook Time15 mins
    Course: Drinks
    Cuisine: American
    Servings: 2
    Author: Chef Kim

    Equipment

    • blender
    • sauce pan

    Ingredients

    • 3 Cups plant milk
    • 2-3 Tbsp raw cacao powder
    • 1 tsp Ceylon cinnamon
    • 1 tsp maca powder
    • 1/2 tsp astragalus powder
    • 1/2 tsp ashwagandha powder
    • 1 tsp mushroom powder reishi, cordycepts, lion’s mane
    • 1/2 tsp turmeric powder
    • 1-2 Tbsp hemp seeds or Brazil nuts
    • 1/4 tsp Stevia or monk fruit to taste

    Instructions

    • in a blender combine plant milk, cacao and herbs, spices, nuts or seeds you choose to use.
    • Blend until well combined and smooth.
    • Pour into a small pan and heat over medium-low until it just begins to simmer. Turn off heat, pour into mugs and add sweetener to taste.
    • Enjoy the feeling of treating yourself well with hormone balancing, blood sugar regulating, anti-inflammatory benefits as well as immune supporting deliciousness!

    Notes

    You may want to start slow adding just one or two at a time and building to using all the herbs at once. Pay attention to how you feel afterwards and if there are any changes to your “normal”. 
    If cacao affects you adversely with the natural caffeine content, then using carob or a caffeine free chai tea or holy basil tea work well with these herbs too.
    pumpkin pie

    Pumpkin Pie Without Sugar

    There is definitely a need to reduce sugar intake because the average American eats 150 pounds of it a year. But it’s often hard to find a good recipe to take the place of a traditional or family favorite. This pumpkin pie is made gluten free, without dairy, nuts, eggs, oil and refined sugar. And it tastes great!

    I hope this helps those who are sensitive to the traditional ingredients and you find this a tasty alternative that everyone will enjoy!

    Pumpkin Pie with Oat Crust

    Prep Time30 mins
    Cook Time1 hr
    chill time2 hrs
    Course: Dessert
    Cuisine: American
    Keyword: dairy free, egg free, gluten free,, nut free, pumpkin, sugar-free
    Servings: 8

    Equipment

    • food processor

    Ingredients

    • cups gluten free rolled oats
    • ¼ cup flaxseed meal divided
    • 3 tablespoons unsalted tahini sesame seed butter
    • 1 cup unsweetened plant milk divided
    • 15 oz. can pumpkin
    • ½ cup chopped pitted whole dates
    • ¼ cup date syrup or maple syrup
    • 2 tablespoons arrowroot powder
    • 2 teaspoons pumpkin pie spice
    • 1 teaspoon pure vanilla extract
    • ¼ teaspoon sea salt

    Instructions

    • Preheat oven to 375°F.
    • For crust, in a food processor combine oats, 3 Tbsp. of the flaxseed meal, and the tahini. Cover and pulse until mixed.
    • With processor running, slowly add 2 to 4 Tbsp. milk until mixture starts to cling together and is slightly moistened.
    • Press onto the bottom and up the sides of 9-inch pie pan.
    • For filling, combine the remaining 1 Tbsp. flaxseed meal with ¼ cup water; let stand 5 minutes.
    • Add to food processor with pumpkin, ¾ cup milk, the dates, date syrup, arrowroot, pumpkin pie spice, vanilla, and salt. Cover and process until smooth.
    • Spread filling into crust.
    • Bake 50 to 55 minutes or until filling is set. Cool on a wire rack 30 minutes. Chill 2 to 8 hours.