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Seed Crackers – Serves 6
Ingredients:4 tbsp chia seeds4 tbsp raw pumpkin seeds4 tbsp rolled oats- can use gluten free oats1/2 tsp salt2 tbsp flax seeds1/4 cup whole wheat flour (or flour of choice, including buckwheat for gluten free option)1 cup water2 tbsp unrefined oil of choice1 tsp black cumin seeds (optional)1/2 tsp zaatar seasoning (optional)Directions:Put water and flax and chia seeds a bowl and let sit for about 30 minutes. It [...]
Greens with pears and walnuts in mustard vinaigrette – 6 servings
Ingredients:16 oz bag mixed greens or lettuce2 pears, sliced2 green onions, sliced1/3 cup walnut halves1 tbsp olive oil2 tbsp red wine vinegar1 tbsp grainy mustard2 packets stevia or sweetener of your choiceDirections:Combine lettuce or greens, pear slices, green onion, and walnuts in a bowl. Wisk remaining ingredients and pour over salad. Toss to combine.Nutrition information:114 calories6.6 grams fat63 mg sodium12.9 grams fat3.5 grams fiber7 grams sugar2.8 [...]
Purple Cabbage Salad – Serves 6
Ingredients:1 bag shredded red cabbage2 stalks celery, with or without leaves, thinly sliced1 large carrot, shredded1 red pepper, chopped1 green pepper, chopped1 yellow pepper, chopped3 tbsp toasted sesame seeds2 tbsp olive oil3 tbsp red wine vinegar1 tbsp reduced sodium soy sauceSweetener of choice equal to two tablespoons sugar1/4 tsp dry mustardDirections:Toss all ingredients to coat. Let salad sit for 20-30 minutes to let flavors blend and toss again before [...]
Spinach Salad – Serves 6
Ingredients: 1 bag fresh spinach leaves2 cups cherry or grape tomatoes, halved1 basket mushrooms, sliced1 yellow pepper, chopped1 small can black olives, drained and rinsed2 tbsp olive oil2 tbsp balsamic vinegar1 tbsp grainy mustardSalt and pepper to tasteDirections:Put vegetables in a serving bowl. Wisk oil, vinegar, mustard, and salt and pepper, pour over salad, and toss to coat.Nutrition information: 94 calories4.7 grams fat326 mg sodium11 grams carbohydrates4.3 grams fiber3.3 [...]
Cabbage, kale, and tomato – Serves 6
Ingredients: 1 bag shredded cabbage3 kale leaves, cleaned, checked, and cut into small pieces2 tomatoes or a handful of cherry tomatoes1 tbsp olive oil2 tbsp lemon juice1/2 tsp saltDirections:Combine vegetables in a bowl, toss with olive oil, lemon juice, and salt to taste.You can substitute half a cubed avocado instead of olive oil and/or 1.5 cups sunflower sprouts for the kale.Nutrition information: 56 calories2.5 grams fat218 mg [...]
Cabbage and Carrot – Serves 6
Ingredients:1 bag Dole Classic Cole Slaw mix3 tbsp light mayonnaise1.5 tbsp lemon juice1/2 tsp saltFor sweet version use 3 tbsp red wine vinegar and stevia to taste instead of lemon juice and salt.Nutrition information:93 calories2.7 grams fat420 mg sodium14.4 grams carbohydrates4.7 grams fiber7.1 grams sugar2.4 grams proteinSweet version - Nutrition information:93 calories2.7 grams fat225 mg sodium14.4 grams carbohydrates, 4.7 grams fiber7.1 grams sugar2.4 grams [...]
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