Artichoke dip is one of the most well loved appetizers out there but is often off limits for those of us who eat a dairy free diet. Well, not any longer my friends...

This delicious dip will blow your mind with its rich, creamy texture and flavor that comes from a combination of white beans and organic mayonnaise made from cage free eggs. 

It's the perfect addition to your upcoming Easter or Mother's Day brunch celebrations or makes an excellent snack to have on hand for some quick protein and fiber! Plus it comes together in less than 15 minutes.  Sometimes for variety, I'll stir in 1 tablespoon homemade pesto as well. 

Dairy Free Creamy Artichoke Dip: (PRINT RECIPE)

Ingredients:
2 cloves garlic, peeled
1 shallot, diced
2 tablespoons lemon juice
½ cup mayonnaise made from cage free eggs and olive oil
1 tablespoon extra virgin olive oil
1 tablespoon apple cider vinegar
1 (15-ounce) can great northern beans/cannellini beans, drained
½ teaspoon salt
½ teaspoon mustard powder
¼ teaspoon pepper
1 (4-ounce) can chopped green chilis, undrained
2 ½ cups canned artichoke hearts, drained (About 1 ½ cans)

Serve with your choice of:
Raw veggies
Gluten free seed crackers

Directions:

1. Get out your food processor or high power blender, then add garlic & shallots and pulse until minced.
2. Scrape down the sides and add your remaining ingredients EXCEPT the artichokes; process until well combined.
3. Add artichokes and pules a few times so that its incorporated but you still have some small chunks remaining.
4. Serve at room temperature or cold with fresh cut veggies and/or gluten free seed crackers. 

You can find this recipe and others like it in my Anti-Inflammatory Diet Spring eBook. 
YUM, YUM, and YUM!!

Enjoy!
Billie

These tortillas really have a nice flavor and texture and are fairly easy to master. You can use them in tacos, wraps, or cut into wedges and make pita chips.  The secret is to keep your ghee (or grass-fed butter cold).

Try these with our Fish Tacos with Mango Salsa or our Crockpot Brisket Tacos or even our Chicken & Walnut Wraps. These are super versatile and you will be surprised just how much these satisfy a craving for regular tortillas. These are AIP and paleo  approved but most of all family approved from my kitchen to yours!

Grain-Free Cassava Flour Tortillas: (PRINT RECIPE)
​Serves 4  (Makes 8 smaller taco size tortillas or 4 larger ones)

Ingredients:
¾ cup cassava flour
¼ cup arrowroot flour/powder
¼ teaspoon salt
¼ teaspoon baking soda
3 heaping tablespoons ghee, cold + 2 tablespoons (alternatively you could use grass-fed butter)
¼ - ½ cup slightly warm filtered water
 
Directions:

1. Chop the cold ghee into small cubes and then place in a the freezer on a plate.
2. Combine flour, arrowroot, salt, and baking soda in a medium bowl and mix well.
3. Add the cold ghee cubes from the freezer and use your hands to mix/work the ghee into the flour, the consistency you should end up with is wet, grainy, clumpy sand.
4. Add ¼ cup water to the batter and mix well. Add more water, 1 tablespoon at a time to get the dough to the right consistency. You want it to be sticking together but it should be dry and smooth and not sticky on the outside.
5. Roll dough into a large ball, then divide into half to make two balls. Divide each dough ball in half again so that you have 4 dough balls and once more to make 8.
6. Lay a piece of parchment paper or a silicone baking map on your counter top and sprinkle with flour or arrowroot.
7. Place one dough ball in the middle of the paper, cover with parchment and then use a rolling pin to roll dough out from the center evenly into a round tortilla. You want to get it pretty thin, about 1/8-1/4 inch thickness.
8. Heat a large skillet over medium-high heat, add 1 teaspoon of ghee and tilt to coat pan.
9. When pan is hot, use a spatula to carefully lift your tortilla from the parchment paper and into the frying pan.
10. Sprinkle with a dash of salt and cook for 2-4 minutes on each side or until lightly browned and slightly bubbled.
11. Keep warm while you repeat steps 7-10 for all your tortillas.
12. Enjoy warm or cold with your favorite meals. 

I hope you enjoy these as much as we do!

Happy Cooking!
~Billie

Coleslaw is such a versatile side dish - it goes well with tacos and other Hispanic and Asian  inspired dishes and works well with BBQ'ed or braised meats and even seafood.  

We like to keep our coleslaw simple and clean and this recipe is a perfect balance of crunchy, creamy, and zesty. We are giving you three versions here to work with as well to please your palette and compliment a variety of meals. 

Simple Coleslaw: (PRINT RECIPE)
Serves 4

Ingredients:
Base
4-6 cups shredded coleslaw mix or 1/2  small cabbage shredded and 2 carrots, shredded
¼ cup organic mayo made from cage free eggs and olive oil or avocado oil***
2 tablespoons non-dairy milk of choice

Original Slaw:
2 tablespoons fresh lemon juice
1/4 teaspoon mustard powder
2-4 tablespoons chopped parsley

Cumin-Lime Slaw:
2-3 tablespoons lime juice
1 teaspoon ground cumin
4 tablespoons chopped cilantro

Asian-Sesame Slaw:
Use 3 tablespoons extra virgin olive or avocado oil INSTEAD of mayo and milk
2 tablespoons sesame oil
2 tablespoons lime juice
2 tablespoons sesame seeds
2 tablespoons coconut aminos or gluten free soy sauce
4 tablespoons chopped cilantro
1/2 a small red bell pepper, sliced
 
***If you are sensitive to eggs, drop the mayo and use 1/4 cup olive oil or avocado oil instead.***

Directions:

1. Add the mayo or oil, milk, lemon or lime juice, spices and herbs to a large bowl, whisk well to combine.
2. Add the coleslaw mix or cabbage and carrot and toss until well coated. 
3. Add the cilantro or parsley and stir to combine.
4. Cover and refrigerate for 15 minutes or until ready to serve.
5. Stir and enjoy!

Let us know what you think and share any other versions you come up with!
~Billie & Jen

These snap peas are a lovely Spring and Summer side dish to round out your meal. They are super simple, but loaded with flavor and healing foods like ginger which is very helpful for digestion and reducing gut inflammation.  Try this dish paired with my Crockpot Roasted Turmeric Chicken and Salty, Cinnamon Sweet Potato Fries for a perfectly balanced anti-inflammatory meal! You can use sugar snap peas, snow peas or even green beans in this recipe - which ever you prefer:)

Ginger Sugar Snap Peas: (PRINT RECIPE)
Serves 4

Ingredients:
1 teaspoon coconut oil, melted
1 teaspoon sesame oil
4 cups snow peas or sugar snap peas, trimmed (or even green beans)
1-3 teaspoons fresh ginger, minced (depending on how "gingery" you like it)
1 tablespoon coconut aminos (a gluten & soy free soy sauce substitute)
Salt and pepper to taste

Directions:

1. Heat coconut oil in a skillet over medium-high heat.
2. Add the snow peas/sugar snap peas and saute 3 minutes. If you are using sugar snap peas, you may need to increase your cooking time to 5 minutes. Green beans will need 7-10 minutes.
3. Add the ginger, stir well, and continue to saute for another 3 minutes. 
4. Remove from the heat and stir in coconut aminos, sesame oil, salt, and pepper.
5. Serve hot!

Yum, yum, yum!! Enjoy....
​~Billie

Sweet potatoes are a great source of antioxidants, beta-carotene, and Vitamins A & C to support a healthy immune system. Because they are more fibrous than white potatoes, they have a lower glycemic response and fall into the “good carb” category!  Cinnamon can also help to reduce sweet cravings –an awesome bonus! Plus these sort of taste like you are having a dessert:) This is just one of over 30, clean food dishes in our 10 Day Sugar Detox eBook, a 10 day clean eating guide to help you ditch processed foods, beat cravings, and boost your nutrition!

Salty, Cinnamon Sweet Potato Fries: (PRINT RECIPE)
Serves 4

Ingredients:
2 medium sweet potatoes, sliced into fries*
1 ½ tablespoons coconut oil, melted
1 teaspoon ground cinnamon
1 teaspoon sea salt

Directions:

1. Preheat oven to 425 degrees and line a baking sheet with parchment paper.
2. Place fries in a large bowl, then add melted coconut oil, cinnamon, and salt and toss well to coat fries.
3. Pour the potatoes in a single layer onto your baking sheet. Be sure to not overlap any fries, this will help them cook evenly and crisp slightly.
4. Bake in oven for about 30-35 minutes or until fries are slightly browned.
   
5. Serve hot!

*You can peel your potatoes, but we leave the peel on for the extra vitamins. You can also chop these into small cubes if you prefer instead of fries- either way they are delicious! 

Enjoy friends!
~Billie

I eat one of these avocado boats everyday, sometimes two of them a day:) Avocados are an amazing medicinal fruit loaded with heart healthy, monounsaturated fats and fiber. In fact this fruit has 7 grams of fiber per serving which is about 25% of your recommended daily intake. Fiber helps steady blood sugar, decrease cravings for carbs and sugar, and improve digestive function.  

This is a great snack all by itself or a perfect side dish to round out a meal, especially when you load it with additional anti-inflammatory oils, seeds, and herbs.  Scroll down to see suggestions on how to incorporate these beautiful boats into your eating plan...

Avocado Boats (PRINT RECIPE):
Serves 2   (1/2 an avocado = 1 "avocado boat")

Ingredients:
2 ripe avocados
1 tablespoon sesame oil or olive oil
1 tablespoon coconut aminos, gluten free soy sauce, or tamari (optional)
1 tablespoon of sesame seeds or hemp seeds
Dash of salt, pepper, and/or garlic granules
2 tablespoons minced cilantro, basil, or parsley

Directions:

1. Cut the avocados in half and remove the pit.
2. Using a sharp knife, slice the avocados lengthwise into ¼ inch strips, still in the skin.
3. Using a large spoon, carefully scoop out the strips and place them gently onto a small plate.
4. Drizzle the oil and coconut aminos (if using) evenly over each avocado half, then sprinkle with seeds and herbs of choice. 
5. Enjoy as a healthy snack or side dish to breakfast, lunch or dinner.

"Dress up" your avocado boat with the toppings of your choice, here are some of my favorite anti-inflammatory meal combinations and ways to use these delicious boats:

Breakfast:
1 slice Sausage & Sage Quiche with Sweet Potato Crust
1 avocado boat with olive oil, garlic granules, salt, & parsley
1 cup sauteed greens (kale, spinach, chard, dandelion) 

Lunch:
1 serving Crockpot Turmeric Chicken Stew
1 avocado boat with sesame oil, sesame seeds, & cilantro
2 cups mixed greens salad

Dinner:
1 serving Sesame-Ginger Salmon 
1/2 cup black rice
1 avocado boat with sesame oil, sesame seeds & basil
1-2 cups steamed vegetables like broccoli, green beans, or asparagus

Let me know what your favorite combinations are. Enjoy friends!
~Billie

p.s. - If you like meals like these, check out our Anti-Inflammatory Meal Plans

It's fall, and while I have to admit that I'm mourning the end of sundress season, I'm very much looking forward to some cooler weather and the ability to live in yoga pants for the next six months or so.  

My neighbor has been my best friend since the sixth grade, and when she moved in two years ago we took down the fence between our back yards so that we essentially have one HUGE yard, and at the beginning of the summer we planted a pumpkin patch that is now filled with pie pumpkins.  We did this for one reason only:  the pumpkin creations that come from real, fresh pumpkins are AMAZING.  

My neighbor was never a fan of pumpkin pie, but last fall when we made one from the pumpkin her son had been lovingly watering all summer long she was hooked.  She said it was the best pie she had ever eaten, and I have to agree that the flavor and texture was a thousand percent better than any pie made from canned pumpkin.

It's SUPER easy to make your own pumpkin puree and use it an anything from Pumpkin Spice Lattes, to pie, breads, muffins,  or cookies --just use the same amount of the fresh that is listed in the recipe and you're good to go.  And the puree from one pumpkin will last you for most of the season if you're not too gung-ho. 

How to Make Your Own Pumpkin Puree:
Ingredients:
1 Pie Pumpkin (or more--go nuts here if you want!)

Directions:

1. Cut your pumpkin in half and scoop out the seeds.  If you like roasted pumpkin seeds, you can rinse them, boil them in salted water for 10 minutes, and bake them on a slightly oiled cookie sheet at 400 until toasted, between 5 and 20 minutes depending on size.
2. Using a vegetable peeler, peel the skin off of the pumpkin and then cut it into cubes.  I usually aim for about 1 1/2 inch cubes, but you can go smaller or larger if you want--it won't ruin your puree either way.
3. Place your pumpkin in a steam basket (I have a large one that fits over a big pot) over boiling water.  Cover, and steam until cubes can be easily pierced with a fork.  My 1 1/2 in cubes took about ten minutes per batch.
4. Place cooked cubes in a food processor or blender and process until pureed.
5. Let cool and transfer to airtight container.  WIll keep in fthe ridge for up to five days and in the freezer for up to three months.

Enjoy!
~Jen

Why not introduce a new super food to your table this week?! Black rice is a naturally gluten free, heirloom plant grown mostly in Asia. It is soft in texture and has a mild, nutty flavor. It used to be called "forbidden rice" because for quite some time, it was reserved for only royalty and was said to bring them "a long life of good health". 

In Chinese medicine, black rice is praised for its health benefits for the stomach, liver, and kidneys and in this week's What's That?! Wednesday post, we discuss several of these health benefits as well as how to cook it and where to find it so you can reap those benefits!

Health Benefits of Black Rice:

1. High in antioxidants - Black rice gets much of its unique color from powerful antioxidants called anthocyanins, which are the same flavanoids found in blueberries, acai berries, and other purple foods. You will see the purple color come out when you soak the rice or cook it. In fact, black rice is actually the food that carries the HIGHEST amount of this special antioxidant (even higher than blueberries) that helps to fight free radicals, reduce chronic inflammation, and improve cardiovascular and brain health.*  
   
   
2. Helps with detoxification - The special phytonutrients found in black rice help to detoxify the body and cleanse the liver and kidneys of toxic build-up that contributes to a wide range of chronic illnesses like obesity, heart disease, diabetes, IBS, and other inflammation driven diseases.* Additionally, the fiber content in black rice will bind waste and toxins and improve bowel regularity to detox the intestines. 
   
   
3. Supports good heart health - The nutrients found in black rice have been shown to help lower total cholesterol as well as LDL or "bad" cholesterol which helps to decrease your risk for heart disease.*
   
   
4. Aids in weight loss - Black rice acts differently than white rice in your digestive system. One of the key differences is that your body will react to white, processed rice just like it reacts to sugar - thus causing the body to release insulin- a fat storage hormone which must be kept in check if you want to lose weight. Because black rice is a fiber-based carbohydrate, it will have much less of an effect on insulin and therefor help you keep your "fat storage" hormones turned off! You can read more about Good Carbs vs. Bad Carbs here.  
   
   
5. Boasts a better nutritional profile - Black rice is packed with 18 amino acids as well as a healthy dose of zinc, iron, and copper. Compared to white rice and even brown rice, black rice is lower in calories and total carbohydrates and higher in protein. Check it out...for a 1/2 cup serving size (about 1/4 cup dry):
   
   White Rice -  180 calories, 53 carbs, and 3 grams of protein
   Brown Rice - 170 calories, 46 carbs, and 4 grams of protein
   Black Rice -   160 calories, 32 carbs, and 5 grams of protein
   
   

How to Make Black Rice:
 (PRINT RECIPE)

1. Place dry black rice in a bowl and cover with cold water. Cover with plastic wrap and let sit for 1 hour or longer. * NOTE: The water will turn purple – this is normal.
2. Pour rice and soaking water through a fine mesh strainer and then allow it to sit under a running facet to rinse for 20-30 seconds – you want to rinse really well. 
3. Combine the rinsed rice and 2 cups filtered water or organic broth in a small pot and place on the stove over high heat. 
4. Bring to a boil, then cover, reduce heat, and simmer for 30-50 minutes or until cooked through and no longer chewy in texture.
5. Stir in salt and pepper to taste and serve.

Black rice is a great substitute for most things you would use brown rice for- try pairing it with a stir fry or other Asian inspired dish. I also love to add a small serving to my salads for lunch-time for a little "good carbs" to stabilize the blood sugar and keep my energy up through the day. You can also cook it longer and with more liquid to make it into a "pudding" or porridge of sorts -add your favorite spices like cinnamon and ginger and some chopped walnuts and you have an easy fiber-based treat. 

While black rice can be difficult to find in a regular supermarket, you can find it in most health food stores as well as several online retailers. 

Happy Cooking & Eating!
~Billie & Jen

*Resources:
http://www.ncbi.nlm.nih.gov/pubmed/9989685
http://www.ncbi.nlm.nih.gov/pubmed/11340093
http://www.ncbi.nlm.nih.gov/pubmed/23930929
http://www.ncbi.nlm.nih.gov/pubmed/11340093

I think salad dressing is one of the big pitfalls of many diets. Many folks think that if they are eating a salad, they have a made a healthy choice. But what ingredients are lurking in most salad dressings? Bottled and restaurant dressings are often filled with GMO ingredients, extra sugars or fake sugars that increase cravings and signal your body to store fat instead of burn it, and tons of extra calories. Not a great combination when you are trying to lose weight or maintain a healthy weight.

For this reason we suggest making your own salad dressings and the good news is that it's easy to do. Head on over to our blog, Fast & Healthy Homemade Salad Dressings, to learn more about the basics of making your own dressings, plus get 3 easy go to recipes.

We are excited to share this apple cider vinaigrette recipe-it is one that I make every week because it's very versatile and goes well with many types of salad ingredients. I make a double batch at the beginning of the week and use it on my lunch and dinner salad greens most days. Raw apple cider vinegar has many health benefits and tons of uses outside consumption.  Click here to learn our favorite 5 Ways to Use Apple Cider Vinegar.

Apple Cider Vinaigrette (PRINT RECIPE)
Makes about 4 servings

Ingredients:
4 tablespoons olive oil or flax seed oil
2 tablespoons raw apple cider vinegar (I like Bragg's brand)
1/2 tablespoon Dijon mustard
1/2 tablespoon pure maple syrup/honey/agave
½ teaspoon sea salt
1/4 to 1/2 teaspoon ground pepper (optional)

Directions:

1. Place all ingredients into a mason jar or a small tupperware, place a lid on the jar or container and secure tightly.
2. Shake dressing vigorously until combined. 
3. Serve over your favorite salad greens.
4. Store in an airtight container in the fridge for up to 4 days. Shake well before each use.

Enjoy!
~Billie & Jen

Another blog you might like...

This soup is my new fall food addiction!! Seriously...I'm not kidding, I've made it three times in four weeks if that tells you anything:) With ingredients like ginger, garlic, curry, and carrots this soup boasts some highly anti-inflammatory properites and super soothing and calming to the tummy. Not to mention it really warms you up on a cold fall or winter day. I highly recommend adding some raw or roasted peptias on top for some extra protein, healthy fats,  and energy boosting properties to keep you feeling fuller longer. 

You can pair this soup with a nice raw salad for lunch or try it with our Kale with Caramelized Shallots for dinner. This would also make an awesome appetizer or starter course for your upcoming holiday meal or dinner party. I like to serve soups like this in small tea or espresso cups when I'm having a fun, festive dinner party. Whether you consume this soup straight out of the pot or from a cute espresso cup, I know you will love it!

Curried Sweet Potato & Carrot Soup (PRINT RECIPE)
Serves 4

Ingredients:
1 tablespoon coconut oil
1 onion, peeled and roughly chopped
1 clove garlic, minced
4 large carrots, unpeeled, roughly chopped (about ½ inch pieces)
1 small-medium sweet potato, peeled and roughly chopped (about ½ inch cubes)
3 cups vegetable broth
1 (15-ounce) can full-fat coconut milk
1 tablespoon freshly chopped ginger root
2 teaspoons mild curry powder (optional) (Substitute ground turmeric for an anti-inflammatory boost)
½ teaspoon salt
½ teaspoon pepper

Garnish: Fresh herbs, pepitas, sunflower seeds, and/or chili flakes

Directions:

1. Heat the coconut oil in a large soup pot, add the onions and garlic, and then sauté on medium heat for about 5 minutes.
2. Add the carrots and potatoes and cook for another 5 minutes. 
3. Pour in the broth, then add the ginger, curry powder/turmeric powder, salt, and pepper. If broth is not covering all of the veggies, add more, ½ cup at a time. Give it a good stir and bring the pot to a slow boil, then put the lid on the pot, turn to a simmer/very slow boil, and cook until potatoes and carrots are softened, about 10 or 15 minutes. 
4. When carrots and potatoes are soft, carefully blend the soup in batches using a counter blender (take out the cap plug and use a towel to hold the lid down firmly and avoid very hot spills). Or use one of my favorite kitchen tools, an immersion hand blender, and puree until smooth. 
5. Return soup to pot (if used counter blender) and then place back on the heat at medium-low. Stir in the coconut milk and let heat through another 5-7 minutes or so. 
6. Season with salt and pepper and garnish with peptias, fresh herbs, and/or more chili flakes.

Enjoy Friends!
~Billie

Let's be honest, the holiday season can fill you with lots of empty calories really quickly. Everywhere you turn someone is offering you baked goods, candy, decadent snacks, and more. That's why we wanted to give you a nutrient dense, protein packed holiday snack that you can carry with you or serve at your next holiday gathering. This snack will fill you up and keep you satisfied so you are less temped to munch, munch, munch away at other holiday snacks and treats. 

Save your calories for the main meal and try this is a super simple recipe that takes no time at all. Use your favorite combination of nuts and alter the spices to suit your tastes. You can keep these in an airtight container or baggie in your purse or bag for a great on-the-go snack. Store nuts in an airtight container for up to 2 weeks on the counter top. Looking for more clean, delicious holiday recipe ideas?  Check out our Holiday Anti-Inflammatory Diet Cookbook, over 24 amazing holiday recipes plus a "Holiday Meal Game Plan". 

Holiday Spiced Slow Roasted Nuts (PRINT RECIPE)
Makes 3 cups/12 servings

Ingredients:
1 large egg white, whisked until foamy*
2 tablespoons coconut palm sugar
1 teaspoon salt
½ teaspoon chili powder
¼ teaspoon all spice
½ teaspoon ground cumin
1/8  teaspoon cayenne
3 cups raw nuts of choice like: almonds, cashews, pecans, walnuts, or Brazil nuts

Directions:

1. Preheat oven to 300 degrees and line a large rimmed baking sheet with parchment paper.
2. In a small bowl combine salt, chili powder, all spice, ground cumin, and cayenne.
3. Place nuts in a large bowl, then pour egg white over nuts and mix well to combine.
4. Add the spice mixture to the nuts and mix again until nuts are well coated, then pour the nuts onto your prepared baking sheet and spread out into a single layer.
5. Roast in oven for 15 minutes.
6. Pull baking sheet out, toss the nuts, then spread them back out into a single layer again.
7. Place back in the oven for an additional 10 minutes.
8. Remove, allow to cool, and enjoy!

*You can substitute oil instead of egg white here if you are sensitive to eggs: red palm oil or coconut oil would both work well. 

GO NUTS!!!
~Billie & Jen

Brighten up your holiday celebration with this beautiful, antioxidant packed side dish! Remember,  color equals antioxidants and this salad is packed full of color, flavor, and nutritional goodness. A great recipe to infuse into your holiday spread, this salad is actually best made in advance because the longer you marinate the salad the better it tastes. We recommend an overnight marinating time for best results. 

Need a great seasonal weeknight dinner? You can also make this into an entree salad by adding some Crispy Roasted Chickpeas (see recipe) or even some diced roasted sweet potatoes. Or for you meat eaters out there, a nice piece of broiled or roasted salmon or organic grilled chicken breast on top of this salad makes it into a very filling meal. Either way...you can't go wrong...check it out...

Marinated Cranberry Kale Salad (PRINT RECIPE)
Serves 4-6

Ingredients:
4 oz fresh cranberries
1/3 cup water
2 tablespoons maple syrup
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon lemon juice
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4-1/2 cup walnut oil or extra virgin olive oil
8 oz fresh kale (Tuscan/Lacinato works best in this recipe)
1/4 cup dried cranberries/craisins (leave out if following an anti-inflammatory or low sugar diet)
1 cup walnuts, coarsely chopped
1/4 cup thinly sliced red onion
Soft goat cheese or feta crumbles (optional)

Directions:

1. Place fresh cranberries, water, and maple syrup in a small saucepan over medium heat. Let it come to a gentle boil and simmer for about 5 minutes from when the first cranberry pops and until most all the cranberries pop open. 
2. Place hot cranberry mixture into a blender or food processor and puree until smooth. Add the vinegar, mustard, lemon juice, salt and pepper and blend. Add ¼ cup walnut oil and blend again. Add more oil, 1 tablespoon at a time as needed to get to desired consistency, dressing should pour easily but will still be thick.
3. Remove the stems/stalks from the kale and slice the leaves into small bite sized pieces. Add 1/3  of the cranberry dressing to the kale and use a large spatula to spread and  “massage” the dressing into the kale leaves as best you can. Reserve remaining dressing until ready to serve. Cover and refrigerate the salad for at least half an hour.*
4. Add the walnuts and red onions, toss well and place in fridge to marinate for at least 30 minutes or as long as possible.
5. Pull the kale salad out of fridge and give it a good stir, then add dried cranberries and cheese (if using) and toss to mix well.
6. Serve with a light drizzle of additional dressing or serve additional dressing on the side if desired.

Happy Holidays!
~Billie & Jennifer

With Thanksgiving just around the corner, we thought we'd give you some great holiday planning recipes and side dishes the whole family will love. This is a new recipe of ours that is full of both sweet and savory flavors. If your family typically does candied yams or a sweet potato souffle or casserole, this dish would run in the same category but uses organic apples to sweeten the dish instead of brown sugar, marshmallows, or other processed sugars that are usually a part of sweet potato casserole. I personally like to eat my sugar in the form of dessert and not a side dish, so this is a great dish to help me not overdo the sugar intake during dinner and save some room for dessert!

If you are dairy free, no worries, use our fabulous Hemp Parmesan (as pictured above) instead of regular Parmesan to add some healthy fats and clean protein. This is a flavor combo you will not want to miss! 

Apple, Squash, Leek Gratin (PRINT VEGETARIAN RECIPE) (PRINT VEGAN/PALEO RECIPE)
Serves 6

Ingredients:
3 tablespoons grapeseed oil
2 leeks, white part only, thinly sliced crosswise, washed well and drained
2 tablespoons water
½ teaspoon coarse salt
¼ teaspoon freshly ground pepper
½ cup dry cooking sherry
1 tablespoon chopped fresh sage leaves, plus whole leaves for garnish
1 pound butternut squash, peeled, seeded, and cut into 1/8-inch-thick slices
1 pound organic apples, such as Gala or your favorite, cored and thinly sliced
½ cup grated Parmesan (2 ounces) OR 1/2 cup Dairy Free Hemp Parmesan (PRINT RECIPE)

Directions:

1. Preheat oven to 350°F. 
2. Heat 2 tablespoons grapeseed oil over medium heat, then add leeks and the water and season with salt and pepper. Cook, stirring occasionally, until leeks begin to brown, about 10 minutes. 
3. Add sherry and sage and cook, stirring, until liquid is reduced to a glaze, about 3 minutes.
4. In a 2-quart shallow baking dish, arrange squash in overlapping layers; season with salt and pepper. Spread the leek reduction evenly over the squash, and then arrange apples in an overlapping layer over the leeks. 
5. Brush apples with remaining tablespoon oil. Cover tightly with parchment, and then cover the parchment with foil and bake in oven for 45 minutes.
6. Uncover and sprinkle cheese over the top. Raise oven temperature to 450°F. Continue baking until the cheese has melted and is golden brown, about 10 minutes more.  If you are using Hemp Parmesan, place gratin, uncovered back in oven for 5 minutes, then add the hemp Parmesan and cook for another 5 minutes. 
7. Let cool 10 minutes before serving, garnished with sage leaves.

Happy November Friends! Enjoy!
~Billie & Jennifer

This salad's ingredients make for a super detoxifying and cleansing side dish. We love to use raw arugula as the base for some our salads because its packed with many more nutrients than iceberg or even romaine, and it gives off a more distinct flavor profile than spinach. 

Arugula is in season in early summer and in early fall and this week we've paired it with a fall flavors that are full of anti-inflammatory ingredients like carrots, sesame oil, ginger, and almonds. This dish is packed with vitamins A,  C, and K and provides a rich source of calcium and healthy fats. The sweetness of the carrots balances the peppery-like flavors of arugula and then we've added some simple healthy fats to round out the taste and make this a super satisfying side dish.

Arugula & Carrot Salad with Sesame-Ginger Dressing (PRINT RECIPE)
Serves 4

Salad Ingredients:
4 packed cups baby arugula (4-6 ounces)
2 medium carrots, grated
1 rib celery, thinly sliced
1/3 cup almonds, slivered

Dressing Ingredients:
2 1/2 tablespoons olive or flax oil
1/2 tablespoon sesame oil
2 tablespoons rice wine vinegar
1 tablespoon sesame seeds
1 teaspoon soy sauce, tamari, or coconut aminos (or gluten free soy sauce)
1 teaspoon honey or agave
1/2 teaspoon grated ginger

Directions:

1. Preheat oven to 350 degrees. Place slivered almonds on a baking sheet and toast for 6-8 minutes or until lightly toasted. Remove from oven and set aside.
2. Combine dressing ingredients in a small bowl and whisk well to combine.
3. Place arugula, carrots, and almonds in a large salad bowl, toss with half of the dressing and serve with remaining dressing on the side.

Happy Detoxifying!
~Jennifer & Billie

If you've ever had a bird as a pet, you probably know what millet is.  It has historically been used in bird seed mixes for many years, but this ancient grain isn't just for the birds! In fact it's one of the healthiest and most versatile grains out there and since we are all about food as medicine here at Meal Plans for Health, we've dedicated this week's What's That?! Wednesday post to millet, it's health benefits, and how to cook with it. 

This soothing and savory grain originated in the dry climates of Africa, but is now grown worldwide and can be used just like rice for stir fries, pilafs, vegetarian patties or burgers, and other grain based dishes. Or you can cook it longer and with a little more liquid to make it into 'mashed potatoes' or a  lovely breakfast porridge. 

Health Benefits of Millet:

1. High in magnesium which works in the body maintain a healthy blood pressure, reduce anxiety and tension, and improve metabolic function. Magnesium also has healing properties for both the pancreas and spleen.
   
2. Packed with phosphorus that plays an essential role in forming and maintaining strong, healthy bones and in regulating your metabolism. Phosphorus is an essential component of ATP (adenosine triphosphate) which is basically like the fuel or energy that your metabolism uses around the clock. 
3. Highly alkaline , easily digestible, and gluten free; millet is an essential part of an anti-inflammatory diet. Similar to quinoa, this grain is a great for those with a sensitivity to gluten or grains in general. And in the correct amounts, can help to regulate blood sugar and insulin response. 

How to Buy Millet:
Store bought millet is usually hulled millet and resembles quinoa in size and texture. It kinda looks like a small version of couscous. You can buy it in the bulk section of all health food stores and many regular grocery stores are now starting to carry a packaged bag of it along side their other grains or in their gluten free section. 

How to Cook Millet:

1. Dry Pan-Roasted  - This method helps to bring out the nutty flavors this grain offers.  To do this, place 1 cup millet in a saute pan over medium heat (no oil, just dry) and cook, stirring frequently for about 5 minutes or until it starts to give off a nutty aroma. Then add 2 cups water or broth and a pinch of salt and bring to boil; reduce heat to low and simmer for about 20 minutes or until liquid is absorbed.This makes about 2 cups millet, roughly 4-5 servings. 
   
   
2. Slow & Simmering - This cooking technique gives a creamy, mashed potato or polenta like consistency and pairs great with sweet and savory meals alike. Combine 1 cup dry millet with 3 to 3 1/2 cups water or broth, bring to a boil; then reduce heat to low and let simmer for 45 minutes or until most of the water is absorbed. This cooking method makes a great breakfast porridge as well. Once you get to the 40 minute mark, add some milk, cinnamon, and honey or maple syrup and you have yourself a delicious breakfast for cold days. 

Check out our Balsamic Roasted Kabocha Squash & Kale with Pan Roasted Millet recipe. Have fun experimenting with this ancient grain and keep us posted with questions or comments. 

~Jennifer & Billie

This recipe was created out of desperation to use up all my garden zucchini and to take advantage of the amazing fresh tomatoes that are available right now. One of my favorite all time appetizers is fresh bruschetta and after going gluten free a few years ago, I would still make this favorite with gluten free bread to get my fix. But this year I've been eating a mostly grain free diet as I go through treatment for Lyme disease and am always looking for ways to eat my old favorites without the grains.  

I love making my zucchinis into noodles as a substitute for pasta, so I thought, why not try zucchini as a substitute for bread?! I also added a touch of creaminess that helps the fresh flavors of the tomato, basil, and garlic topping really stand out. Check it out for yourself - you will not be disappointed!

Creamy Zucchini Boat Bruschetta (PRINT RECIPE)
Serves 4-8*


Ingredients:
4 medium zucchini
Cooking spray
3 large basil leaves, minced
¼ cup parsley, minced
1 cup fresh ricotta cheese (Substitute 1 cup Cashew Cheese for Vegan Version)
¼ teaspoon salt
¼ teaspoon pepper
1 tablespoon lemon juice

Topping:
1 pint cherry tomatoes, diced
5 cloves garlic, minced
6 large basil leaves, minced
Juice of ½ of a lemon
2 tablespoons olive oil
Pinch of salt and pepper

Directions:

1. Preheat oven to 450 degrees.
2. Cut each zucchini in half lengthwise and carefully scoop out the pulp using a melon baller or small spoon leaving a ¼ inch thick shell. Reserve pulp for a soup, raw salad, stir fry or smoothie. 
3. Arrange zucchini shells in a single layer on a large baking dish coated with cooking spray. Sprinkle evenly with salt and pepper, then spray lightly with cooking spray and place in oven for 10 minutes.
4. While zucchini cooks, combine ricotta, basil, parsley and lemon juice in small bowl.
5. Remove zucchini boats from oven and divide ricotta mixture evenly among boats, using the back of spoon to press mixture gently inside; then place back in the oven for an additional 5-8 minutes until zucchini are crisp-tender. 
6. While zucchini cooks, combine bruschetta toppings in a small bowl and mix well.
7. Remove zucchini boats from the oven, place on a serving plate, slice into 2-4 pieces per boat and garnish with fresh tomato topping. 
8. Serve hot or at room temperature.

*Two zucchini boat halves make a great light meal paired with a side mixed green salad or one zucchini boat half per person makes for a nice appetizer.

Happy Eating! 
~Billie

To me these lettuce wraps are reminiscent of the infamous PF Chang's chicken lettuce wraps...seriously...they surprisingly carry most of the same delicious flavors and textures and really hit the spot! I had tried walnut-lentil tacos before and LOVED them, but I was skeptical about just using walnut meat alone...enter this delicious recipe introduced to me by my lovely business partner and co-author, Jennifer Brown. Another plus, they come together in under 30 minutes with no oven necessary and the leftovers taste great for a few days to follow. 

I made this batch with carrots, bell peppers, and cucumbers as my veggies, but you could add or substitute celery, bean sprouts, zucchini, or avocado here just as easily. We've also added our Miso-Ginger Dressing that is a must have pairing to this satisfying dish.  While this meal might look light, it is packed with nutrient dense foods rich in healthy fats that will keep you feeling fuller longer. You can learn all about the health benefits of walnuts on our blog, Health Benefits of Walnuts.

Asian Walnut Lettuce Wraps with Miso-Ginger Dressing (PRINT RECIPE)
Serves 4; Serving Size 2-3 lettuce wraps

Ingredients:
2 cups raw walnuts
4 teaspoons soy sauce or tamari (gluten free soy sauce or tamari if needed)*
1 inch fresh ginger root, peeled and minced or grated
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon sriracha or chili garlic sauce
2 tablespoons maple syrup
½ teaspoon sesame seeds
1 head Boston or Bibb lettuce (sub iceberg/chard if you can’t find)
3 carrots, shredded
½ red bell pepper, thinly sliced
2 scallions, chopped
Sesame seeds for garnish

Directions:

1. Put the walnuts in a bowl and cover with hot water.  Let soak for ten minutes while you clean and chop the rest of your veggies.
2. Drain the walnuts and place them in a high-powered blender or food processor with the soy sauce, ginger, olive oil and garlic.  Pulse several times, scraping down the sides of the container with a spatula between pulses as necessary.  The result should be finely minced pieces, but not a mush or paste.
3. Add the Sriracha, maple syrup, and sesame seeds and pulse a few more times to incorporate.  Mix with a spatula if needed as you scrape it into a bowl for serving.
4. Serve either by prefilling wraps on everyone’s plate with walnut meat, carrots, pepper slices, scallions and a sprinkling of sesame seeds in each whole lettuce leaf, or by putting everything on the table for everyone to serve themselves.
5. Drizzle with Miso-Ginger Dressing and eat. 

We hope you enjoy these as much as we do! Happy eating!
~Billie & Jen

*For soy-free version substitute coconut aminos for soy sauce or tamari and use Sesame-Ginger Dressing (Click here for recipe). 

This lovely and lightweight fruit salad takes advantage of all the colors and flavors of summer. Just grab your favorite melon(s), fruits and berries and toss them in this simple citrus-mint dressing for a light dessert, snack, or side dish for breakfast or brunch. 

Colorful Fruit Salad with Citrus-Mint Dressing (PRINT RECIPE)
Serves 4

Ingredients:
1 medium organic cantaloupe, cut into 1-inch cubes
3 kiwi fruit, peeled and sliced into half moon shapes
1 pint organic strawberries, stems removed and quartered
6 ounces organic blueberries
1 tablespoon honey or agave
2 tablespoons fresh mint, minced
2 tablespoons orange juice
1 teaspoon orange zest
1 teaspoon fresh lime juice

Directions:

1. Place agave or honey, orange juice, lime juice, and orange zest into a small bowl and whisk well to combine, then stir in mint and set aside.
2. Place all chopped fruit in a large salad bowl, then pour dressing over it and toss to coat. 
3. Serve at room temp or refrigerate for 30 minutes to 1 hour.

If you are making this ahead of time, reserve the dressing and then toss it on to coat 1 hour prior to serving. Pretty simple, lots of flavors, nice and light...you really cannot go wrong with this salad! 

Enjoy!
~Jennifer & Billie

If you are looking for an easy way to use up those cucumbers (and fresh dill) coming out of your garden, try this simple recipe for Sweet & Spicy Refrigerator Dill Pickles.  

Ingredients:
6 pickling cucumbers 
2 cups water
1 3/4 cups distilled white vinegar
1 cup packed, coarsely chopped fresh dill
1/2 cup sugar
8 cloves garlic, halved
1 1/2 tablespoons coarse salt
2 tablespoons pickling spice mix*
1/2 teaspoon dried red pepper flakes (more or less depending on your desired spiciness level)

*Some grocery stores do not carry pickling spice, so if you cannot find it, substitute for 1 tablespoon plus 1 teaspoon dill seeds, 1 teaspoon whole black pepper corns, and 1 teaspoon caraway seeds.

Directions:
1. Combine all ingredients, except dill, in a large bowl. Let stand at room temperature for about 2 hours or until the sugar and salt dissolve. 

2. Quarter each cucumber into spears and then place in wide-mouth jars. You will need about 3 jars depending on the size of your cucumbers and the sizes of your jars. 

3. Pour vinegar/spice pickling mixture evenly into each jar. 

4. Cover jars with lids and close tightly. Refrigerate for 2 weeks. These will stay fresh for 1 additional month following the 2 week 'pickling time'.  

Keep refrigerated and enjoy!
~Billie

This light and refreshing summertime soup makes for a great appetizer or side dish and comes together in under 15 minutes. The flavors stand on their own and you can't help but be quenched and cooled down a bit when you take a sip of this gazpacho. You can even embrace the rock-star entertainer you are by serving it in small shot glasses or espresso cups for a beautiful presentation and that extra touch of sophistication!

Or simply pair it with your favorite salad or sandwich for a lightweight lunch or dinner. Try it with our Adzuki Bean & Quinoa Tossed Salad. This soup is under 100 calories per serving since cucumbers are 95% water based, but don't let that fool ya into thinking you are not getting enough nutritional value. While low in calories, cucumbers are high in both B & C vitamins as well as potassium and vitamin K and offer detoxifying and anti-inflammatory properties. Having one bowl of this soup will help to re-hydrate your body, increase your energy, and improve your body's ability to cleanse and detoxify. Plus it tastes AMAZING! To learn more, check out our blog, Health Benefits of Cucumbers.

Cool Cucumber Gazpacho (PRINT RECIPE)
Serves 4

Ingredients:
3 cups chopped English/hot house cucumbers (about 2 large cucumbers)
½ cup low sodium vegetable broth
1 cup full fat organic coconut milk from a can
¼ cup chopped white onion
2 tablespoons fresh lime juice (about 1 large lime)
1 clove garlic
½ teaspoon salt
¼ teaspoon ground black pepper
Dash of cumin
Dash of ground red pepper
1 cup grape or cherry tomatoes, quartered

Directions:

1. Set aside ½ cup chopped cucumbers for garnish.
2. Place 2 ½ cups cucumbers and all remaining ingredients (except tomatoes) in a blender  and blend until smooth.
3. Ladle soup into bowls and garnish with reserved chopped cucumber and tomatoes.

I really like this soup chilled, so I recommend putting it in the fridge for at least 15 minutes before serving it. You can make this soup into a heartier snack or light meal by adding some pepitas, hemp seeds, and/or avocado slices as a garnish as well. This soup will stay fresh in the fridge in an airtight container for up to 3 days.  Enjoy!

~Billie