Let food be thy medicine and medicine be thy food.

- Hippocrates

Mexican Salad

Prep time: 15 minutes
Cooking time: none
Serves: 4

Ingredients:

1 large head romaine or lettuce of your choice
2 large tomatoes, chopped
One 6-ounce can pitted chopped black olives
2 avocados, chopped
One can black, kidney or garbanzo beans, drained
1/2 cup cold corn kernels (cooked or raw)
1/2 purple onion, thinly sliced
Optional: 1/2cup shredded organic Mexican cheese blend.

Dressing:

Apple Cider Vinegar
Salsa

Directions:

• Toss all ingredients in a large bowl. Add apple cider vinegar and salsa to taste. Serve and enjoy!

Recipe By: Kelly Cornell

Baked Sweet Potato Fries

Prep time: 10 minutes
Cooking time: 35-40 minutes
Serves: 4

Ingredients:

1 sweet potato
1 - 2 tbsp. extra virgin olive oil
Sea salt (optional)

Directions:

• Preheat oven to 350 degrees.
• Wash sweet potatoes and slice into "french fries".
• Place sliced sweet potatoes in a large bowl, add olive oil and sea salt, toss to coat.
• Place sweet potatoes in a large shallow glass baking dish and bake in oven for 20 minutes, flip and continue cooking for another 15-20 minutes, or until desired consistency.
• Serve warm.

Recipe By: Kelly Cornell

Steamed Kale

Prep time: 5 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients:

1 bunch of kale
2 cups of water
pinch sea salt

Directions:

• Put water, salt and a steamer basket in a medium-size pot and heat on high.
• Wash kale.
• Remove leaves from stems and cut or tear leaves in any size you like.
• Chop the stems into 1/2-inch pieces, discarding the bottom as it tends to be tough.
• When the water is boiling, add the stems to the pot, cover, and cook for one minute.
• Add the leaves, cover, lower the heat, and steam for another 2-4 minutes. Leaves should be wilted, yet bright green.
• Carefully remove the steamer basket and transfer kale to a serving dish.

Tips:
Enjoy the kale plain, or add a little tamari or lemon juice.
Try this same technique with collard greens, bok choy and mustard greens.

Recipe By: Integrative Nutrition

Lemon Broccoli with Avocado

Prep time: 5 minutes
Cooking time: 15 minutes
Serves: 8

Ingredients:

2 bunches broccoli
1 avocado
1 lemon
1 tablespoon extra virgin olive oil
1/4 teaspoon sea salt

Directions:

• Chop broccoli into bite-size pieces, keeping stems separate from crowns.
• Fill a pot with 1 inch of water, place a steamer basket inside, cover and heat to boiling.
• Add stem pieces, and steam for 2 minutes.
• Add crown pieces, cover and steam for 5 minutes while you prepare the other ingredients.
• In a mixing bowl, combine the juice of the lemon, the olive oil and salt.
• Chop the avocado into chunks and add to the bowl.
• Add the warm broccoli to the bowl, mix gently and serve.

Recipe By: Integrative Nutrition

Steamed Greens and Tangy Tahini Dressing

Prep time: 5 minutes
Cooking time: 5 minutes
Serves: 4

Ingredients:

1 bunch hearty greens (kale, collards, chard, etc)
Water

Directions:

• Clean the greens by rinsing under cool water.
• Rip or cut the leaves and stem into bite-sized pieces.
• Put water in the bottom of the pot with a metal steamer.
• Bring to a boil and add greens.
• Cover and steam for 3-5 minutes or until bright green.
• Top with Tangy Tahini Dressing.

Tangy Tahini Dressing

Prep time: 3 minutes

Ingredients:

3 heaping tablespoons sesame tahini
2 garlic cloves, peeled
1 tablespoons maple syrup
2 tablespoons shoyu
Juice and zest of 1 lemon
1/3-1/2 cup water

Directions:

• Put all ingredients except water into a food processor or blender andpuree until creamy.
• Add water slowly to obtain desired consistency. The more water you add, the thinner the dressing. This dressing will thicken in the refrigerator.

Recipe by: Andrea Beaman

Cruciferous Vegetables and Creamy Tahini Dressing

Prep time: 5 minutes
Cooking time: 10 minutes
Serves 6

Ingredients:

1/2 head cauliflower, florets
- 2 cups broccoli florets
- 3-4 kale leaves (can substitute any other leafy green)
- 2 cups of water

Directions:

• Place a steamer basket into a pot with water.
• Place the cauliflower on the bottom, then broccoli, and kale on top.
• Bring water to a boil and steam veggies for 5-6 minutes.
• Top with Creamy Tahini Dressing

Creamy Tahini Dressing

Prep time: 5 minutes

Ingredients:

3 heaping tablespoons tahini
2 tablespoons shoyu
2 tablespoons umeboshi vinegar
1/2 bunch parsley (with stems)
4-5 scallions, white and green part
1 cup water

Directions:

• In a food processor or blender, puree tahini, shoyu, umeboshi vinegar, parsley and scallions.
• Slowly add water to achieve desired consistency.

Recipe by: Andrea Beaman

Roasted Root Vegetables

Prep time: 5 minutes
Cooking time: 25-35 minutes
Serves: 4-6

Ingredients:

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash)
extra virgin olive oil
sea salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Directions:

• Preheat oven to 375 degrees.
• Wash and chop all vegetables into large bite-sized pieces.
• Place in a large baking dish with sides.
• Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
• Sprinkle with salt, pepper and herbs.
• Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Recipe By: Kelly Cornell

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