Leek, Green Onion, and Potato Soup

I had a great harvest of green onions in my garden this month so I decided to come up with a unique recipe to make with them. I also used leeks which are another root vegetable that were named as one of the best prebiotic foods for our gut by the Human Microbiome Project. My family loves soups and I also love that they are “soup-er” healthy, easy to make and clean-up with just one pot, and freeze well to last for months in the freezer. Hope you enjoy!

Leek, Green Onion, and Potato Soup
(makes 6-8 servings)

Ingredients:

• 4 medium leeks

• 4 green onions/scallions (may substitute 2 small yellow onions)

• 4 large (or 6 small) Idaho potatoes (2.5 lbs)

• 2 garlic cloves

• 64 oz of chicken broth/stock (or may substitute vegetable broth)

• 4 Tbsp (1/2 stick) of butter (or may substitute 4 Tbsp of olive oil instead)

• 1 cup of milk (may omit if dairy free)

• 1 cup of shredded cheddar cheese for topping (may omit if dairy free)

• Salt and pepper

 Directions:

• Cut off the tough dark green tops and the bottom roots off of the leeks (compost or freeze for making stock). Cut the leeks into ¼” thick slices and put into a colander.  Wash them thoroughly and separate the rings to clean off the dirt.

• Rinse the green onions well. Cut off the ends and roots of the onions. Cut into ¼” slices.

• Peel the potatoes. Cut them in half lengthwise, then again into quarters. Slice them into 1-1.5” cubes.

• Melt the butter or olive oil in a large pot over medium heat.

• Add the prepared leeks and green onions into the pot and stir well.

• Peel 2 cloves of garlic, put into garlic press, and squeeze into pot with leeks and onions.

• Cover the pot and reduce the heat to low and cook for 10 minutes or until leeks and onions have softened.

• Add the diced potatoes, chicken broth, 1 tsp of salt, and ½ tsp of black pepper to the pot.  Stir to combine well.

• Increase the heat to high and bring soup to a boil, then reduce to low heat and simmer for 15-20 minutes, or until potatoes are softened.

• Use an immersion blender (stick blender) to blend soup or allow the soup to cool and pour half of the soup into a standing blending and puree in two batches.

• Top with shredded cheddar cheese and sliced green onions as desired.

• Add more salt and pepper to taste.

Roasted Radishes - From Dirt to Dinner Table

I planted radishes in my garden this Spring and had great success. I harvested about 50 radishes, some as big as potatoes! Although I really love fresh, sliced, raw radishes on my salads, I grew tired of them after a few days so I decided to come up with a new recipe to make use of these beautiful root vegetables - roasted radishes with onions, garlic, and parsley. They come out delishishly different like potatoes or rutabagas with a savory, spicy kick! They can be enjoyed hot as a side dish or chilled over a salad. This recipe makes about 6 servings and takes about 1 hour to prepare and cook.

Ingredients:

• 24-30 fresh radishes

• 1/2 small Vidalia onion chopped

• 2 cloves of fresh pressed garlic

• 2 tsp dried parsley flakes

• 1/2 tsp salt

• 2 Tbsp olive oil

Directions:

• First, pull off or chop off the green tops and put radishes in a colander.

• Wash radishes well in the sink to remove any remaining dirt ( I like to use a soft vegetable brush).

• Slice off the top and root of each radish and cut into quarters, and again in halves if the radish is large (to create approximately 1/2 inch bite sized pieces). Put all of the sliced radishes into a large mixing bowl.

• Chop onion into pieces approximately the same size as the radishes and add to the mixing bowl with the radishes.

• Peel 2-3 garlic cloves, put them into a garlic press, and squeeze out the garlic into the mixing bowl with the radishes and onions.

• Pour 2 Tbsp of olive oil over the radishes.

• Sprinkle 2 tsp of dried parsley flakes over the radishes.

• Sprinkle 1/2 tsp of salt over the radishes.

• Use your hands or a large spoon to thoroughly mix all ingredients well.

• Pour radish mixture into a large glass baking dish (13” x 9” size works well) or baking sheet lined with parchment paper.

• Bake at 350 degrees for 30 minutes, then remove and stir to turn over radishes, and return to oven for another 20-30 minutes or until slightly browned.

Paleo Plantain Pancakes Recipe

Paleo Plantain Pancakes (makes 6 large or 8 small pancakes)

After spending a week in Costa Rica for Spring Break 2018, I remembered how much I loved plantains!  They were served for breakfast every morning at every hotel we stayed at.  I am quite confident that I ate more plantains that week then I had in my entire life thus far!  Although they look similar to bananas, they are actually more like a vegetable than a fruit, due to having a lower sugar and higher fiber content.  And unlike bananas, plantains are typically best cooked before eating rather than eaten raw.  They are a great source of potassium, magnesium, beta-carotene, vitamin C, and vitamin B6.  Each plantain contains about 5 grams of soluble fiber, which is about 20% of the recommended daily intake. Plantains make a wonderful gluten-free, grain-free substitute for flour in this pancake recipe. FYI - You must have a high speed blender (VitaMix, BlendTec, or Ninja) in order to sufficiently mix the plantains into a smooth batter. You can also make them ahead of time, refrigerate, and reheat later in the microwave if you want.

Ingredients:

• 2 large yellowish (not green, but not brown) plantains (may substitute with 2 large green bananas)

• 4 large organic free-range eggs

• 2 tsp of natural vanilla extract

• 1 Tbsp of organic coconut oil (plus 1-2 Tbsp more for frying pan or use coconut oil spray instead)

• 1/4 tsp of ground cinnamon

• 1/8 tsp of salt (pink Himalayan or sea salt)

• 1/2 tsp of baking powder

• 1/2 tsp of baking soda

• optional additions - chocolate chips (I use Enjoy Life dairy-free dark chocolate chips), blueberries, sliced bananas, sliced strawberries, 100% pure maple syrup, Kerrygold grass-fed butter.

Directions:

• First, slice the plantains (or green bananas) into quarters width wise.

• Next, pull of the peels and discard.

• Place the peeled plantain chunks into the blender. Add the eggs, vanilla, 1 Tbsp of coconut oil, cinnamon, salt, baking soda, and baking powder to the blender and mix well for about 1-2 minutes or until if forms a smooth batter. 

• Spray the frying pan with coconut oil spray or heat 1 tsp of coconut oil in a large frying pan or on a griddle over a medium-high heat.

• Pour some of the batter into the frying pan to form a pancake (about 1/4 cup, or to the size desired). Repeat this step to fill your pan (usually 2-3 pancakes will fit per batch). ***FYI - This is also when you would add a few chocolate chips to each pancake upon pouring into the pan to make chocolate chip pancakes.

• Cook until the center of each pancake starts to bubble, then flip each pancake over and cook until lightly brown.

• Feel free to add any additional toppings as listed above before serving.

• ENJOY! 

All-in-One Pot Roast Recipe

All-in-One Pot Roast
(makes 6 servings)

When I was a little girl my favorite dinner was my Mom's Sunday Pot Roast.  Now, as an adult it is still one of my favorites, especially because it is an easy “all-in-one pot” meal that requires very little hands-on cooking and always comes out delicious. My husband and son love it so much that they told me to make it a Sunday night dinner tradition every week.  

While it is nearly impossible to mess up this pot roast recipe, there are a few steps that are essential to get it right.  First, you must be sure to choose the right cut of meat.  I recommend using chuck roast, but if you can’t find this cut you may use brisket or round roast. Next, you must flour and brown the meat on all sides in order to give the meat and gravy that delicious pot roast flavor.  Lastly, you must remember to wait to add the potatoes and vegetables after the meat has cooked at least 2 hours otherwise they will get overcooked and mushy.

You will need a large (6-7 quart) enameled cast iron Dutch oven to make this recipe.  If you don’t have one, I highly recommend purchasing one.  They are very versatile and can be used both on the stove top and in the oven and nothing ever sticks to them so they are very easy to clean. I LOVE my purple Le Cruset Dutch oven but it was quite expensive; however, you can find a very reasonable one on Amazon for only about $60-80. 

Ingredients:

• 2.5 lb cut of boneless beef chuck roast (preferably grass-fed)
• 4 medium Yukon gold potatoes (cut into 1.5 inch pieces) or use a 1.5 lb bag of small yellow potatoes (which is about 16-18 small potatoes)
• 8 carrots, peeled and cut into 1.5 inch chunks (use the thicker tops of the carrots and save the skinny ends for snacking on), or you may use a small bag (12-16 oz) of thick baby carrots
• 1 small bag (10-12 oz) of frozen cut green beans
• 1 large yellow onion, cut into large slices
• 2 large cloves of garlic, pressed
• 2 – 32 oz cartons (8 cups) of beef stock or beef broth
• ¼ cup of unbleached all-purpose flour (or gluten-free flour mix)
• 1 tsp of your favorite seasoning salt (Lowry's Nature's Seasoning Blend and Simply Organic All-Purpose Seasoning Blend) or you can just use salt and pepper. 
• 4 Tbsp of avocado oil or olive oil

Instructions:

• Arrange a rack in the middle of the oven and preheat the oven to 350 degrees Fahrenheit.
• Thoroughly dry the meat with paper towels, then season it with about ½ tsp of seasoning salt on each side.
• Sprinkle about 1/8 cup (2 Tbsp) of flour on each side of the roast until evenly coated on all sides (or you can spread the flour out on a large plate or flat surface and press the roast into the flour until generously coated on all sides).
• Heat the oil in a large Dutch oven over a medium-high heat on the stove top until the oil is shimmering and hot. Then put the roast in the pot and brown on all sides, including the ends, until deep golden brown (about 5 mins for each side). Transfer the roast to a large plate and set aside for now.
• Reduce the heat to medium and add the onions and fresh pressed garlic cloves into the pot.  Sprinkle with some seasoning salt and cook until lightly browned.
• Return the meat and any juices into the pot. Pour the 2 cartons of beef stock on top of the meat.  Put the cover on the pot and put it into the oven and cook for 2 hours.
• Remove the pot from the oven and put the potatoes and carrots in it around the roast. Put the cover back on and bake for one hour.
• Remove the pot from the oven again, add the bag of green beans, cover again and return to the oven and bake for about 30 -45 more minutes, or until the roast pulls apart easily and the potatoes and carrots are tender (not mushy).
• Remove the pot from the oven and carefully transfer the roast to a large plate.  Pull apart the roast into large pieces with 2 forks to divide into 6 servings and put into bowls to serve immediately, or glass pyrex containers to store for later.  Evenly divide out all of the carrots, potatoes, green beans, onions, and gravy into each of the 6 containers with the meat.

Quick and Easy Chili Recipe

This chili recipe is a healthy, quick, and easy meal to enjoy as the weather is getting cooler.  It takes less than 30 minutes to prepare and cook easily all in one pot.  It can be modified to be vegetarian or vegan as desired, and even freezes well.  The leftovers are also great to make taco salads or nachos.  Makes 6 servings. 

Ingredients:

• 1 lb ground beef, turkey, chicken, or veggie crumbles

• 2 Tbsp of avocado oil or olive oil

• 1 small onion or 1/2 large onion, diced

• 2 garlic cloves, pressed

• 1/2 small bell pepper (green or red), diced

• 2 cans of kidney beans

• 2 cans of diced tomatoes

• 1 packet of chili seasoning (mild, medium, or hot as desired)

• salt and pepper or seasoning salt or your choice, to taste

• shredded cheese, optional for topping

• jalapenos, optional for topping

• fresh cilantro, optional for topping

Directions:

• Heat 2 Tbsp of avocado or olive oil in a large pot over a medium/high heat.  
• Add diced onion, peppers, and garlic and cook for a few minutes until translucent.
• Add ground meat or veggie alternative. Stir well and break up into small pieces, cooking until browned. 
• Sprinkle chili seasoning and seasoning salt or salt and pepper on top as desired.
• Stir in 2 cans of tomatoes and 2 cans of beans.
• Heat until boiling, then reduce heat to low and cook for about 20-25 mins.
• Remove from heat and divide into 6 bowls.
• Top with shredded cheese, jalapenos, or cilantro as desired. 
• Enjoy!

Back to School Bento Box Lunches

All of the kids are back in school now and summer is almost officially over (Fall starts on Friday, September 22nd).  Are you struggling already with trying to pack healthy school lunches for your kids that they will actually eat? Do you want to encourage them to eat a wider variety of healthy fresh fruits and vegetables?  Do you find it difficult to find the time to plan, prep, and pack school lunches?  Well, I have the perfect solution for you! Make your kids build-their-own bento box style lunches!

Bento box style lunches are a fun alternative to the same old boring PB&J sandwich and chips.  Also, they offer the opportunity for your child to enjoy a greater variety of foods to provide them with a healthier and more balanced lunch.  Plus, it will help to make your life easier if they take more responsibility to plan and pack their own lunches.  Even my four year old niece is able to help do this, and she absolutely LOVES doing so!

All you need to do is buy some bento box style lunch containers.  I love the Rubbermaid Lunch Blox.  They come in 3 styles:  an entree kit (as shown in the photo above), a salad kit, and a sandwich kit, and they even make coordinating lunch bags that the kits fit perfectly into.  I purchased 4 entree kits and 1 lunch bag for my son.  This way, I can pack all 4 of his lunches for the week ahead of time on Sunday, store them in the fridge, and just pop one in the lunch bag (with the freezer blocks that are included in the kit) in the morning.  I usually let him buy school lunch on Friday as a reward (plus I find that food only stays fresh for about 4-5 days).  These kits are also great to pack meals for myself and my husband as well.  They can be purchased at most Publix stores and of course online on Amazon for between $7 and $12 each, and the lunch bags cost about $15.  

Although I encourage my son to pack his own lunch, I provide him with certain rules to follow.  I believe that giving  him some freedom to make choices, while also providing some limitations of his choices is the key.  That way, he feels that he is getting what he wants, while I also feel good about giving him what he needs.

Helpful Tips:

I require my son to pick one item from each of the 4 categories: fruit, veggie, protein, and starch.  Then he may pick any additional item that he wants to include as a "treat". I recommend making a list of the various types of fruits, veggies, proteins, starches and "mom-approved treats".  Some examples from my list that Aiden enjoys include the following:

• Fruits:  strawberries, blueberries, raspberries, grapes, cherries, apple slices (with nut butter or caramel), watermelon chunks, or 1/2 of a banana,.
• Veggies: celery sticks with blue cheese, baby carrots with ranch dressing, sliced cucumbers with hummus, broccoli florets with french onion dip, or a garden salad with dressing of choice.
• Proteins: sliced or cubed meats such as chicken, turkey, ham, or roast beef, sliced, cubed, or stick cheese, peel-and-eat shrimp with cocktail sauce, tuna salad, hard boiled eggs, black beans, kidney beans, lentils, or nuts/nut butters
• Starches: crackers, pita chips, pretzel chips, breads, tortillas, rice, pasta, potatoes.
• "Treats": yogurt covered raisins, chocolate covered raisins, fiber one brownies, cheesecake bars, lemon bars, or granola bars

Make a similar list and ask your child to choose one item from each of the categories to build their own balanced bento box lunch.  P.S. - I would not recommend taking them to the grocery store to pick these items out with you, as they will likely be tempted by many sugary junk foods in the aisles that they would rather pick over the more healthy choices you have given them, and who wants to get in a fight with their kid in the middle of Publix, right?

When you are ready to prep and pack your child's lunches, take out the bento boxes (or lunch blox) and all of the foods that they chose, and encourage your child to help you.  This is a great opportunity to teach them about healthy balanced nutrition.  You can keep it simple and pack the same thing for the entire week, or have more of a variety for each day. 

Most importantly, get creative and have fun! Please feel free to comment with any additional ideas or suggestions you may come up with as you make your own unique bento box lunches. 

Healthy Wishes,
Katrina

Red, White, & Blueberry Smoothie

Here is a recipe for a beautiful patriotic treat that can be served as breakfast, dessert, or as a refreshment. You can create the 3 color layered effect, or simply blend all ingredients together.

(Makes 2 Smoothies)

Ingredients:

• 2 cups of frozen or fresh blueberries (I prefer frozen fruit because it creates a thicker smoothie and does not get watered down by the added ice you need when you use fresh fruit)
• 1 cup of frozen or fresh strawberries
• 1 cup of frozen or fresh raspberries (optional - you can use 2 cups of strawberries instead, but the raspberries create a deeper red color for the smoothie)
• 2 bananas (sliced and frozen)
• 2 cups (about 2 handfuls) of fresh baby spinach
•  2-3 cups of coconut milk (or you may substitute almond, cashew, or cow's milk)
• 2 Tbsp of ground flax  seeds (or you may substitute hemp seeds)
• 2 scoops (or 1 packet) of vanilla protein powder of your choice (optional - to make it a meal replacement shake rather than just a fruit smoothie)

Directions:

• If you DO NOT want to create the separate colored layers, simply blend everything together at once in a high speed blender (Vitamix, Blendtec). Pour into 2 glasses and garnish with some of the berries. If your fruit is not frozen, add about 1-2 cups of ice (to create desired thickness) to make it cold and frosty.
• If you DO want to create the 3 colored layers for your smoothie, you must blend the ingredients separately to create the "stripe" effect as follows: 
• First, starting with the blue layer - blend the spinach, blueberries (if not frozen, add about 1/2 cup of ice/4 ice cubes), and about 1/2 - 1 cup of milk (to create the desired thickness of the smoothie). Pour into a large cup and put in the freezer for a few minutes until you are ready to assemble all the layers.
• Next, to create the white layer, blend the bananas, protein powder (optional - if you want to add more protein or make it a meal replacement), and 1/2 -1 cup of milk (to create the desired thickness of the smoothie). Pour into a large cup and put in the freezer for a few minutes until you are ready to assemble all the layers.
• Finally, to create the red layer, blend the strawberries and raspberries (if not frozen, add about 1/2 cup of ice/4 ice cubes), ground flax seeds, and  1/2 -1 cup of milk (to create the desired thickness of the smoothie).  Pour into a large cup and put in the freezer for a few minutes until you are ready to assemble all the layers.
• When you are ready to enjoy your smoothie, find 2 clear 12-16 oz glasses or Ball jars/Mason jars. First pour half of the blue smoothie into each of the glasses, then pour half of the white smoothie into each of the glasses, then top with half of the red smoothie into each glass to create the 3 layers.  
• Garnish with a fruit skewer if desired.
• Enjoy!

Red, White, & Blueberry Kabobs

Here's a recipe for a healthy, delicious, and easy to prepare treat that is perfect for the 4th of July. It does not require any cooking so even the kids could make them! 

(makes about 8- 10 kabobs
Ingredients:

• 4 bananas

• 6-8 oz container of fresh strawberries

• 6-8 oz container of fresh raspberries (optional - you could use all strawberries)

• 6-8 oz container of fresh blueberries

• 8-10 wooden skewers

Directions:

• Peel and slice the bananas into about one inches slices

• Rinse and dry the berries.

• Push the fruit onto the skewers starting with strawberries and/or raspberries, then add the banana, and then the blueberries. Repeat this process until the skewer is full.

Colorful and Crunchy Coleslaw

Here’s an easy and healthy recipe for a great side dish to bring to your Memorial Day barbecue or any other event this summer. Cabbage is perhaps one of the healthiest vegetables we can include in our diets.  It is a cruciferous vegetable that is very high in fiber and numerous antioxidants (vitamins A, C, and phytonutrients like lutein zeaxanthin, sulforaphane, indoles, isothiocyanates, and anthocyanins) that have anti-inflammatory properties and protect the body from oxidative stress that can potentially help to prevent cancer. It contains vitamin K1 which helps build strong bones, plays an important role in blood clotting, and limits neuron damage.  It also contains high amounts of B vitamins (B1, B5, B6, B9) which assist in delivering energy in the body and slowing down volume loss in brain regions that are significantly affected in Alzheimer’s disease. 

(makes 6-8 servings)

Ingredients for the Slaw:

• ½ head of a small white cabbage, finely sliced (about 2 cups)
• ½ head of a small purple cabbage, finely sliced (about 2 cups)
• 2 cups of shredded carrots (buy pre-shredded in a bag or use about 4 large carrots)
• 4 celery stalks, chopped into thin slices
• ½ bunch of parsley or cilantro, stems removed and finely chopped (optional)
• ½ cup of pumpkin or sunflower seeds, or mixture of both (optional)

Ingredients for the Dressing:

• 2 Tbsp of organic apple cider vinegar, unpasteurized
• ¼ cup of avocado oil
• 2 Tbsp of raw local honey
• 2 Tbsp of fresh pressed lemon juice (the juice from one small lemon)
• 1/4 tsp of pink Himalayan salt
• 1/2 tsp of ground pepper

Directions:

• In a large bowl, combine the sliced cabbage, carrots, celery, and parsley.
• In a separate small bowl, whisk together the oil, vinegar, honey, lemon juice, salt and pepper.
• Drizzle the dressing over the slaw and mix together well until all ingredients are lightly coated.
• Refrigerate the coleslaw and allow it to marinate for at least 30 minutes prior to serving.

The Perfect Mother's Day Breakfast - "Momelettes"

One of my favorite things to have for breakfast is an omelette.  I sometimes even make them for dinner too!  I love adding whatever vegetables I have growing in my garden into my omelettes or even any leftover veggies that I have in the refrigerator from dinner.  I like serving it with a side of mixed greens.  Here is the recipe for one option that I thought would be a perfect breakfast for Mother's Day, but feel free to alter it with any ingredients that your prefer.

Ingredients (makes 1 omelette):

• 3 organic cage free eggs

• 2 Tbsp Kerrygold butter (or substitute olive oil, avocado oil, or coconut oil)

• 1/2 cup of shredded cheddar cheese

• an assortment of vegetables of your choice. In this recipe, I used:  1/8 small red onion diced, 1/8 red bell pepper diced, 1/2 Roma tomato seeded and diced, one handful of Swiss chard greens, a few Portobello mushrooms sliced, 1/2 avocado sliced, a few sprigs of fresh cilantro for garnish)

• 1-2 cups of fresh mixed greens as a side (optional - but the more greens you can get in your body, the better!)

Directions:

• In a small skillet over a medium-high heat, melt 1 Tbsp of butter (or oil).  Add diced veggies and gently saute for about 5 minutes or until liquid evaporates and veggies are slightly browned.  Set veggies aside and wipe out the skillet.
• Place another tablespoon of butter or oil into the skillet and melt over a med-high heat.
• In a small bowl, crack the three eggs and thoroughly whisk together.
• Pour the eggs into the skillet.  As the eggs start to cook, gently lift the edges with a spatula and tilt the pan bringing the uncooked portion underneath to cook all the eggs thoroughly.
• Spoon the sauteed veggies onto half of the omelette and then sprinkle the cheese on top.
• Gently fold the omelette in half.  You may top with additional cheese, sliced avocado, and herbs as you like.  
• Serve with a side of mixed greens, or toast if you prefer.

Build Your Own Burrito Bowls

(makes 4 servings)

Ingredients:

• 1 to 1.5 lbs of meat of your choice (chicken breast, pork tenderloin, or flank steak
• 1 can of organic black beans
• 1 can of organic corn (optional)
• 1 small jar of mild salsa (12-16 oz)
• 1 cup of shredded cheese (cheddar or Mexican blend)
• 1 package of organic romaine lettuce hearts
• 2 Hass avocados
• 1 large tomato (or 2 small Roma tomatoes)
• 1/2 bunch of cilantro
• 1 small red onion
• 1 clove of fresh garlic or 1 tsp of minced garlic
• 1 package of taco seasoning mix (or make your own by combining: 1 Tbsp chili powder, 1/2 Tbsp paprika, 1 tsp onion powder, 1/2 tsp garlic powder, 1/4 tsp cumin, 1/8 tsp cayenne pepper, 1/2 tsp pink Himalayan salt, 1 tsp corn starch or arrowroot powder, 1/2 tsp of sugar)
• pink Himalayan salt, to taste
• ground black pepper, to taste
• 4 servings of Cilantro Lime Rice (see recipe below)

Directions:

• Place the salsa, taco seasoning, and garlic into a crock pot and stir to combine, then put the meat in and cover with the salsa mixture. Cook on high for 2 hours or low for 4 hours.  When the meat is done, use two forks and pull it apart into small pieces until it is fully shredded.
• While the meat is cooking, prep the Cilantro Lime Rice (see recipe).
• Next, prep all the veggies: chop the lettuce, peel and slice the avocados, dice or slice the tomatoes, dice the onion, rinse and chop the cilantro, open the cans of beans and corn.
• Create your unique burrito bowl as desired: start with lettuce, then add rice and beans, next add meat, and finally top with all the veggies, cheese, and cilantro you want.
• You can also put all the ingredients in a tortilla and make a classic burrito if desired.

Cilantro Lime Rice
(makes 4 servings)

Ingredients:

• 1 cup of rice (of your choice - brown, white, jasmine, basmati)
• 2 cups of water (or you may substitute chicken stock)
• the juice from one lime (about 2 Tbsp)
• 1/4 bunch of fresh cilantro with stems removed and chopped (which is about one small handful of chopped cilantro)
• 1 clove fresh pressed garlic (or 1 tsp minced garlic from jar)
• 1 tsp of pink Himalayan salt
• 1/4 tsp ground black pepper (optional)

Directions:

• Put the water and rice in a large saucepan and bring to a boil over a medium-high heat.
• Reduce heat to low and cover. Simmer for about 30 minutes or until all the water is evaporated.
• Put the rice into a large bowl and allow it to cool for about 15-20 minutes.
• Chop the fresh cilantro and add it to the rice.
• Add the lime juice, garlic, salt, and pepper and mix well to thoroughly combine all ingredients.

Kale and Cranberry Salad

It is so exciting for me to be able to get my food from my garden to my table! Kale is the classic super food and it is super easy to grow in a home garden, but even if you don't have a garden, you can buy a bag of fresh chopped kale at the grocery store and follow this simple recipe to make an easy and delicious super food salad for your family to enjoy!

(makes 4 servings)

Ingredients:

• 1 - 8 oz bag (about 4 handfuls or 8 cups of fresh chopped kale greens (stems removed)
• 1/2 cup of dried cranberries
• 1/2 cup of crumbled feta or goat cheese
• 1/4 cup of diced red onion
• 1/2 cup of sunflower seeds (or you may substitute pumpkin seeds, sliced almonds, crumbled walnuts, or pine nuts)
• Juice from one lemon (about 2 Tbsp)
• 4 Tbsp of organic extra virgin olive oil or avocado oil
• 4 Tbsp of raw, local honey
• 2 Tbsp of raw apple cider vinegar
• a dash of salt (Pink Himalayan) and pepper, or more to taste
• Optional: You may also add diced chicken breast on top

Directions:

• Make the dressing by combining the oil, vinegar, lemon juice, honey, salt and pepper, whisk together, and set aside.
• To cut up fresh bunches of kale, first cut out the tough center stem and disgard. Then cut lengthwise into thin strips, and again width wise into smaller pieces. Or you may just tear the kale into small bite-sized pieces with your hands. 
• Put the chopped kale and seeds into a large bowl. Pour the dressing on top and mix thoroughly with your hands, gently massaging the kale with the dressing.
• Add the cranberries, cheese, onion, and seeds to the salad and toss it together.
• Refrigerate for at least 15 mins before serving to allow the flavors to marinate together and soften the kale.