Cream of Broccoli Soup

Soup is a classic comfort food that is easy to prepare and enjoy. Using healthy and fresh ingredients, my cream of broccoli soup provides you with flavor, nutrients, and a multitude of antioxidants. Broccoli is an excellent source of Vitamin A, C, and Folic Acid, all of which play critical roles in maintaining a healthy immune response and combating inflammation. This soup also provides healthy fats from coconut oil that are antimicrobial and help in maintaining proper cellular health. You can enjoy this soup as a meal or a side dish and add veggies to your preference!

Ingredients:

• 3 cups broccoli florets

• 4 cups cauliflower florets

• 3 cups unsweetened coconut milk

• 2 teaspoons of coconut oil

• 1 yellow onion, sliced

• Sea Salt and Pepper to taste

Instructions

1) Melt coconut oil in a large soup pot and add sliced onion. Sauté on medium heat for 4-5 minutes, until fragrant. Add more oil if necessary.

2) Add cauliflower florets and coconut milk to pot, cover and bring to a boil. Lower heat to a simmer and cook for 7-8 minutes.

3) Add in half the broccoli and stir. Pour mixture into blender and puree until smooth.

4) Return mixture to pot and stir in remaining broccoli. Cover and cook for another 8 minutes. Enjoy!

Cauliflower Mashed Potatoes

Mashed potatoes are a favorite comfort food of mine and the perfect addition to many different types of meals. They are quick and easy to make, and with a simple ingredient swap, they can be packed with nutrients without all of the carbs! My cauliflower mashed potatoes are a great source of fiber, fatty acids, and an antioxidant known as sulforaphane. Sulforaphane has been shown in research studies to suppress the growth of many cancer types, regulate blood pressure, and lower the risk of complications from Type 2 Diabetes. In addition, this recipe provides an excellent source of choline, which is an essential nutrient used by the human body for DNA synthesis and neurotransmitter production.

If you are following a low carbohydrate diet, or just looking for a new side dish for your meals, my cauliflower mashed potatoes will not disappoint!

Ingredients:

Serves 2

• 1 large head of cauliflower (cut into florets)

• 1 tbsp. coconut oil

• ¼ cup unsweetened coconut milk

• Fresh chives (chopped)

• 1 bulb garlic

• Sea salt and pepper to taste

Instructions

1) Preheat the oven to 415 degrees F. Remove the outer layers of the garlic bulb and chop off the top of the bulb to reveal the garlic cloves inside.

2) Place the garlic bulb on a piece of parchment paper and coat well (on all sides) with melted coconut oil. Bake for 30 minutes and remove from oven. Once cooled, remove the individual garlic cloves from their skin and set aside.

3) Fill a large pot with a few inches of water and bring to a boil. Once boiling, place a steamer basket inside the pot and put the cauliflower florets in the steamer. Cover pot and let seam for 15-20 minutes.

4) Remove cauliflower from steamer basket. Add cauliflower, roasted garlic, coconut milk, salt, and pepper to food processor and blend until smooth. Sprinkle with chives and enjoy!  

Mason Jar Salad with Balsamic Vinaigrette

There is nothing like the taste of fresh crisp lettuce with summer vegetables tossed in my homemade balsamic vinaigrette. I’ll admit it, I am an absolute salad lover. While we all need to get a nice variety of vegetables into our diet, it’s important that we consume vegetables in both the raw and cooked forms. When vegetables are consumed raw, Mother Nature’s digestive enzymes are retained, which give our pancreas a break from having to make its own. This is one of the major reasons eating salads makes us feel light and refreshed. Cooking certain vegetables, on the other hand, (such as carrots, tomatoes, bell peppers, asparagus, and cabbage) increases certain antioxidants such as lycopene, which helps lower inflammation in the body by fighting free radicals. In addition, cooking vegetables pre-digests the fiber for our gut, allowing us to consume more vegetables without getting too full.

While salads are a great meal option, many patients are not willing to make them if they need a quick grab and go lunch or dinner. This is why my mason jar salad (which is made the night before) is a great choice for busy patients who still want to maintain a healthy diet!

Ingredients:

Mason Jar Salad (serves 1)

• 1/2 cup cooked quinoa

• 1/4 cup steamed broccoli

• 1/4 cup fresh mango, cubed

• 1/4 cup of freshly sliced cherry tomatoes

• 1/4 cup walnuts (raw or dry roasted)

• 2 cups baby spinach

• Homemade balsamic vinaigrette (see ingredients below)

Balsamic Vinaigrette (makes 6 servings, 2 tbsp each)

• 3 tbsp balsamic vinegar

• 5 tbsp water

• 4 tbsp olive oil

• 1/2 tsp minced garlic

• 2 dashes sea salt & pepper

Instructions

1) Add all ingredients (except balsamic vinaigrette) to large mason jar, layering in same order as listed above.

2) Put balsamic vinaigrette ingredients into a bottle with a tight-fitting lid and shake vigorously until well combined.

3) When ready to eat, pour salad into large bowl and toss with homemade dressing. Enjoy!

Chicken Lettuce Wraps

It’s time to spice up your diet with an all-time prized ethnic dish of mine, modified of course to meet Miss Alexa’s standards! Chicken lettuce wraps have been a meal that has been enjoyed for years in my household, but definitely needed an ingredient list makeover that was free of genetically modified soy, gluten-based thickeners, and MSG (monosodium glutamate) additives. This recipe does just that, while still providing that delicious flavor and nutritional quality.

This recipe contains one of my favorite alternatives to soy sauce, known as coconut aminos. Coconut aminos is derived from the sap of the coconut tree, which is allowed to ferment over time. The fermentation imparts a nutty flavor to the coconut aminos, making it a great alternative to soy sauce. My chicken lettuce wraps are topped with antioxidant boosting vegetables including carrots, water chestnuts, bok choy, and green onion. Medicinal herbs are also added to the mix including ginger (which helps promote intestinal health) and cilantro (which acts as a powerful detoxifying agent). If you are looking for a satisfying recipe that packs crunch and flavor at the same time, you will love my new take on chicken lettuce wraps. Enjoy!

Ingredients:

Serves 3

• 1 pound of ground chicken

• 1 head of boston lettuce (rinsed, dried, and divided into individual leaves)

• 3 tablespoons coconut aminos

• 1 tablespoon coconut oil

• 1 tablespoon minced ginger

• 2 tablespoons cilantro (thinly sliced)

• 2 medium carrots (julienned)

• 1 eight ounce can of water chestnuts (drained and rinsed)

• 2 green onions (diced)

• 2 baby bok choy (thinly sliced)

• Sea salt and black pepper to taste

Instructions

1) Place rinsed/dried boston lettuce leaves in the refrigerator to crisp.

2) Melt coconut oil in a large skillet, then add ground chicken and coconut aminos. Cook for 4-5 minutes, then add carrots, water chestnuts, and green onion. Cook for an additional 3-4 minutes, stirring throughout.

3) Add minced ginger, cilantro, and baby bok choy to skillet. Season with salt and pepper and stir. Cook for an addition minute.

4) Place mixture into a large bowl and serve on lettuce wraps. Enjoy!