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Very Versatile Mashed Tempeh 

8/1/2015

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Picture

Prep time: 
10 minutes

Prep notes: 


Cooking time: 
30 minutes

Yields: 
2 people

Ingredients: 
1/2 cup arame
8 ounces tempeh
1/2 small onion, finely diced
1/2 cup water
1/2 cup finely chopped celery, 1 or 2 stalks
2 tablespoons tahini
1 tablespoon ginger juice
1 tablespoon fresh lemon juice
Sea salt to taste



Directions: 
  1. Rinse arame and soak for 2 minutes. 
  2. Place tempeh, onion and arame in a pot.
  3. Add water and bring to boil, reduce heat to low and cook for 30 minutes, stirring occasionally.
  4. When done cooking drain any excess water through a strainer and transfer to a mixing bowl.
  5. Mash with fork.
  6. Add celery, tahini, ginger juice and lemon juice.
  7. Mix well and add salt to taste. 


Notes: 
  • For an extra kick, add 1/2 a diced pear and a few splashes of umeboshi vinegar.
  • Use the mashed tempeh to make a sandwich on whole grain bread or use as a filling for a wrap by putting a scoop inside a collard leaf or sheet of nori and rolling it up.

- See more at: http://www.theliveandbewellcoach.com/very-versatile-mashed-tempeh#sthash.5ZbAp9JO.dpuf
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Green Lentil Soup 

8/1/2015

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Picture

Prep time: 
10 minutes

Prep notes: 


Cooking time: 
45 minutes

Yields: 
5 people

Ingredients: 
1 cup green lentils
1 tablespoon olive oil
1 medium onion, diced
1 carrot, diced
1 stalk celery, chopped
4 cups spring water or vegetable stock
1 bay leaf
1 teaspoon rosemary
1 tablespoon chopped parsley
1/2 teaspoon sea salt
Squeeze of lemon or 1 tablespoon umeboshi vinegar 



Directions: 
  1. Spread lentils on a flat surface and pick out any stones, then wash and drain.
  2. In a soup pot, warm oil over medium heat.
  3. Add onions and cook 5 minutes or until translucent.
  4. Add carrot and celery and sauté 3-5 minutes.
  5. Spread lentils on top.
  6. Add water, bay leaf and rosemary and bring to boil.
  7. Reduce to low heat, cover and simmer for 45 minutes or until lentils are tender.
  8. Add chopped parsley, salt and a squeeze of lemon juice or umeboshi vinegar.
  9. Simmer another 2 minutes and serve.

- See more at: http://www.theliveandbewellcoach.com/green-lentil-soup#sthash.630IihEi.dpuf
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Creamy Parsnips Soup with Polka Dots

8/1/2015

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Picture
 
Prep time: 
10 minutes

Prep notes: 


Cooking time: 
25 minutes

Yields: 
4 people

Ingredients: 
4-6 parsnips, cut into chunks
1 large yellow onion, cut into chunks
1/2 teaspoon nutmeg
1 teaspoon sea salt
4 cups water
1 cup green peas



Directions: 
  1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil. 
  2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.
  3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
  4. Add green peas and mix with a spoon. 
  5. Once peas are heated through, serve in individual bowls


Notes: 
  • Use 2 cups rice or soy milk and 2 cups water for a more silky texture.
  • Replace some of the parsnips with carrots.

- See more at: http://www.theliveandbewellcoach.com/creamy-parsnips-soup-polka-dots#sthash.icu9Ia8D.dpuf
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Aduki Squash Stew

8/1/2015

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Picture
Prep time: 
10 minutes

Prep notes: 


Cooking time: 
60 minutes

Yields: 
4 people

Ingredients: 
1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt



Directions: 
  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
  4. Uncover, add sea salt and stir until water evaporates.


Notes: 
  • Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

- See more at: http://www.theliveandbewellcoach.com/aduki-squash-stew#sthash.Y5zhH9Fi.dpuf
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Seaweed Salad

8/1/2015

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Prep time: 
5 minutes

Prep notes: 
Marinate 30 minutes

Cooking time: 
0 minutes

Yields: 
4 people

Ingredients: 
1 ounce seaweed, combine 2-3 varieties 
1 teaspoon agave syrup
2 tablespoons rice wine vinegar
1 teaspoon sesame oil
1 teaspoon sesame seeds 



Directions: 
  1. Combine all ingredients in a bowl.
  2. Marinate for at least 30 minutes before serving.

- See more at: http://www.theliveandbewellcoach.com/seaweed-salad#sthash.lpBDOOAr.dpuf
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Home Touch Trail Mix 

8/1/2015

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Picture

Prep time: 
5 minutes

Prep notes: 


Cooking time: 
20 minutes

Yields: 
10 people

Ingredients: 
2 cups almonds, raw
1 cup pecans
2 cups walnuts, raw
2 cups pumpkin or squash seed, raw
2 cups dried cranberries
1 tablespoon olive oil (optional)



Directions: 
  1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight. 
  2. Preheat oven to 300 degrees.
  3. Rinse and discard soaking water.
  4. Add cranberries and add olive oil. Mix until everything is coated well. 
  5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot. 
  6. Cool and store in air tight glass container.


Notes: 
  • Try any nuts and dried fruit you like.
  • The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

- See more at: http://www.theliveandbewellcoach.com/home-touch-trail-mix#sthash.Ibc4T6PU.dpuf
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Guacamole with Jicama Sticks

8/1/2015

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Picture
Prep time: 
20 minutes

Prep notes: 


Cooking time: 
0 minutes

Yields: 
4 people

Ingredients: 
2 avocados
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 large jicama 



Directions: 
  1. Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl.
  2. Add onion, tomato, pepper, cilantro, salt, pepper and lime juice. 
  3. Mix with a fork until you reach the desired texture for you guacamole. 
  4. Peel the jicama and slice into sticks.
  5. Dip one into the guacamole to taste and adjust seasonings as necessary.
  6. Enjoy!

- See more at: http://www.theliveandbewellcoach.com/guacamole-jicama-sticks#sthash.kbTE36Gy.dpuf
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Ball-O-Nuts 

8/1/2015

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Picture

Prep time: 
10 minutes

Prep notes: 
Soaking Time: a few hours

Cooking time: 
0 minutes

Yields: 
10 people

Ingredients: 
6 dates
1/2 cup rolled oats
3/4 cup almonds
1/2 cup sesame seeds
1/2 cup apple juice
1/2 cup brown rice syrup
3/4 cup poppy seeds 



Directions: 
  1. Soak dates with oats in water for a few hours, then drain excess water.
  2. Add dates, oats, almonds, sesame seeds, juice and syrup to a blender. Blend until chunks become very small, but are still visible.
  3. Form little balls with mixture. 
  4. Roll in poppy seeds.


Notes: 
  • Try squeezing lemon or ginger juice for added zing!

- See more at: http://www.theliveandbewellcoach.com/ball-o-nuts#sthash.5ABXLaNa.dpuf
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Ants on a Log 

8/1/2015

1 Comment

 
Picture

Prep time: 
10 minutes

Prep notes: 


Cooking time: 
0 minutes

Yields: 
1 people

Ingredients: 
2 tablespoons almond butter or other natural nut butter
2 stalks celery
A small handful of dried blueberries, cherries or raisins 



Directions: 
    Wash celery.

  1. Spread nut butter inside each stalk.
  2. Dot with blueberries or “ants”.


Notes: 
Here’s a simple, healthy snack for kids that adults like too


- See more at: http://www.theliveandbewellcoach.com/ants-log#sthash.MxqJ7jsP.dpuf
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Pumpkin Seed Dressing 

7/31/2015

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Picture


Prep time: 
5 minutes

Prep notes: 


Cooking time: 
0 minutes

Yields: 
4 people

Ingredients: 
1 cup roasted pumpkin seeds
2 tablespoons fresh parsley, minced
3 tablespoons scallions
2 teaspoons umeboshi paste
1/2 cup water



Directions: 
  1. Place all ingredients in a blender and purée until creamy.


Notes: 
  • Serve over steamed vegetables, salad, or noodles.

- See more at: http://www.theliveandbewellcoach.com/pumpkin-seed-dressing#sthash.TG7AGcTf.dpuf
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<<Previous

    As a mother of four/coach/queen of the last minute food prep, I am always asked for healthy recipes. To be honest, when I cook, I rarely measure. I love to cook (and teach) by intuition. Begrudgingly (and since this is more about you than me), I have provided some actual recipes; think of them as guides. I hope you join me for some intuitive cooking sessions (available by request) to learn how to PLAY with your FOOD and put the FUN in cooking! In the meantime, check out the categories below. Bon appetit!
    Warmly,
    jani

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