Here are a few healthy recipes to get you started in the kitchen:

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Basic Smoothie Template

Adapted from Institute for Functional Medicine

Servings: 1

6-10 oz. water or unsweetened non-dairy milk (e.g. coconut, hemp, flax, almond, cashew)

½ cup berries (e.g. strawberry, blueberry, raspberry, blackberry)

1-2 cups leafy green vegetables (e.g. spinach, kale)

3 tbsp. hulled hemp seeds

¼ of an avocado

¼ cup ice cubes (optional)

• Blend all ingredients in a high-speed blender until smooth and creamy.
• Best served immediately but can be refrigerated.
• Ok to add a few squares of a sweeter fruit like mango or pineapple if you need, for sweetness.

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Berry & Greens Smoothie Bowl

Adapted from Dr. Kara Fitzgerald

Makes 1 serving

½ cup banana, mashed

1/3 cup fresh or frozen spinach

¼ cup unsweetened non-dairy milk (e.g. coconut, hemp, flax, almond, cashew)

¼ cup filtered water

½ avocado

2 Tbsp raspberries

1 Tbsp pomegranate seeds

1 tsp coconut oil

½ tsp chia seed

• Mix all ingredients excluding pomegranate arils and chia seeds in a blender or food processor.
• Top with pomegranate arils and chia seeds.

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Pecan-Crusted Chicken Tenders

Adapted from Dr. Kara Fitzgerald

Servings: 3-4

1 cup ground pecans (or almonds or walnuts)

1 teaspoon dried herbs (oregano, marjoram, thyme, as preferred)

½ tsp onion powder

¼ tsp garlic powder

½ tsp salt

Pinch black pepper

3 tbsp. ground flaxseed, combined with 1/2 cup water and left to thicken (10 minutes)

1 lb. chicken tenders

Olive oil, to drizzle

• Preheat the oven to 375°F. Line a large baking sheet with parchment paper.
• Combine the pecans, herbs, onion powder, garlic powder, salt and pepper in a medium bowl.
• Heat the oil in a large frying pan. One at a time, dip the chicken tenders in the flaxseed mixture, then coat evenly with the pecan mixture.
• Place the coated chicken tenders on the baking sheet and drizzle gently with olive oil.
• Bake until golden brown and cooked through, about 15 minutes.

TIPS/VARIATIONS:

• Serve with veggies, a salad or lemon wedges.
• Leftovers make a nice addition to a salad the next day.

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Crock Pot Curry

Adapted from The Paleo Slow Cooker CookBook 

Servings: 4-6 

2 lb. cubed meat (your choice) 

2-3 garlic cloves minced 

1 can of coconut milk 

½ cup of broth or stock (beef, chicken or vegetable)

2 pinches salt 

2 tbsp. curry powder (or to taste) 

3 cups partially thawed frozen (or fresh) broccoli and/or cauliflower florets

• Add everything but the vegetables to the crock pot. 
• Cook on low for 6-8 hours 
• For frozen broccoli and/or cauliflower: Add broccoli and/or cauliflower 20-30 minutes before serving.
• For fresh broccoli and/or cauliflower: Steam for 3-5 minutes in a saucepan with 2-3 inches of boiling water. Add to crockpot immediately before serving 

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Trail Mix

Adapted from Dr. Kara Fitzgerald

1-2 cups mixed raw nuts (e.g. pecans, hazelnuts, walnuts, almonds, macadamia)

1 tbsp. coconut oil

¼ tsp. sea salt

½ cup large unsweetened coconut flakes

1 tsp. ground cinnamon (optional)

¼ cup raw cacao nibs, or unsweetened dark chocolate chips

•  Preheat the oven to 375°F. While the oven is preheating, place coconut oil in an oven-safe container, then place it inside the oven to melt for about one minute.
• In a mixing bowl, combine nuts and coconut oil. Season with sea salt. Toss to combine.
• Spread on a rimmed baking sheet in a single layer. Toast until golden, stirring halfway through, about 6-8 minutes.
• Remove mixture from oven, place on plate and set on counter.
• When cool, combine seed and nut mixture with coconut flakes, cinnamon, cacao nibs. Mix to combine.

TIPS/VARIATIONS:
Double or triple batch and store in an airtight container.

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Black Rice Coconut Pudding

Adapted from: thekitchn.com

Serves 4-6

 1 cup Thai black rice

1-1 ½ cups water

1 cup full-fat coconut milk

1/4 cup unsweetened coconut flakes

1 tbsp. coconut sugar

1/2 teaspoon salt

• In a medium bowl, soak rice overnight in cold water in the refrigerator.  Drain.
• In a medium saucepan, mix 1 cup water, rice and coconut milk, and bring to a boil over medium-high heat.
• Reduce heat and simmer uncovered for 30 minutes or until rice is tender, stirring occasionally. During the last 10 minutes of cooking, make sure to keep a close eye, adding extra water, 1/4 cup at a time, if the rice gets too dry.
• Meanwhile, toast the coconut. Preheat the oven to 350°F. Place the coconut on a baking sheet and bake for 5 minutes or until golden-brown, stirring once.
• When the rice is tender, add the sugar and salt. Simmer for 1-2 minutes, or until pudding has the desired texture. (Add a little more water for a looser pudding; let cook several more minutes for a drier pudding.) Taste and adjust seasoning. Spoon into individual bowls, top with toasted coconut flakes, and serve.

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Avocado Chocolate Mousse

Adapted from Dr. Kara Fitzgerald

Servings: 2-4

1 large ripe avocado

1/4 cup cocoa powder

1/4 cup raw maple syrup

1 tbs. Coconut oil

1 tsp. vanilla extract

1 can chilled full fat coconut milk

• Place avocado, cocoa powder, maple syrup, coconut milk, coconut oil and vanilla extract into a food processor.
• Blend until smooth and enjoy 

TIPS/VARIATIONS:
Chill in the refrigerator to eat like ice cream. Top with nuts, seeds, cocoa nibs, sea salt or berries.