Let food be thy medicine and medicine be thy food.

- Hippocrates

Savory Soft Tacos

Prep time: 10 minutes
Cooking time: 5 - 7 minutes
Serves: 4

Ingredients:

1 large orange or yellow pepper sliced
1 large red pepper sliced
1 medium red onion sliced
1 can pinto beans (drained & rinsed)
1 can black beans (drained & rinsed)
8 sprouted corn tortillas
1 tablespoon olive oil
1/2 teaspoon cumin
1/4 teaspoon chili powder
Sea salt & pepper to taste
Salsa & guacamole for topping

Directions:

• Heat olive oil on medium heat.
• Add onion and peppers. Cook for about 2-3 minutes.
• Add beans, spices, salt and pepper. Cook for another 2-3 minutes.
• Warm tortillas in a dry pan.
• Place a heaping spoonful of taco fixings in each tortilla. Top with salsa and guacamole.

Recipe by: Kelly Cornell

Quick and Easy Tofu

Prep time: 5 minutes
Cooking time: 20-30 minutes
Serves: 2

Ingredients:

1 tbsp chopped fresh ginger
1 tsp toasted sesame oil
2 tbsp tamari
2 tbsp raw honey
1/2 package firm tofu

Directions:

• Preheat oven to 350 degrees.
• Combine ginger, sesame oil, tamari, and honey.
• Slice tofu into 1/2 inch thick rectangles.
• Place tofu in baking dish and pour the marinade over it.
• Bake in oven for 20 to 30 minutes, or until all the liquid has been absorbed.

* Serve tofu over brown rice with steamed vegetables on the side

Recipe By: Kelly Cornell

Easy Beans and Greens

Prep time:10 minutes
Cooking time: 10 minutes
Serves: 2-3

Ingredients:

1 can black beans (or pinto, red, kidney)
1 bunch collard greens (or kale, spinach)
Your favorite toppings, such as salsa, avocado or guacamole

Directions:

• In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
• Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
• Wash and chop greens (you can use the stems, too) and add to boiling water.
• Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
• On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

Marinated Tempeh

Prep time: 2 minutes
Cooking time: 6 minutes
Serves: 3-4

Ingredients:

1 block of tempeh
1 tablespoon extra virgin olive oil
1 tablespoon tamari sauce
1 tablespoon honey

Directions:

• Slice tempeh into 1-inch squares.
• Pour olive oil, tamari and honey into a mixing bowl. Stir until thoroughly mixed.
• Add tempeh and coat well with mixture. Let sit for 2 minutes.
• Coat a small pan with non-stick spray. Pre-heat pan on medium heat. Add marinated tempeh and cover.
• Heat for 6 minutes, stirring occasionally. Flip once.
• Serve warm.

Recipe By: Kelly Cornell

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 6

Ingredients:

1 tablespoon olive oil
1 chopped onion
3 cloves minced garlic
2 tomatoes, diced, or one can organic diced tomatoes
1 carrot, cut into quarter moons
1 tablespoon chili powder
1 teaspoon ground cumin
3 cups cooked or canned red, black or kidney beans
1 cup water
2 tablespoons organic tomato paste
1 teaspoon sea salt

Directions:

• Heat oil in a large heavy pan.
• Add onions and garlic and sauté 5 minutes.
• Add the rest of the vegetables, chili powder and cumin.
• Sauté for 5 minutes.
• Add the rest of the ingredients.
• Cook on low to medium heat for 20 minutes.

Tip: Add as many veggies as you like such as bell peppers, zucchini and corn kernels.

Recipe by: Integrative Nutrition

Mushroom, Tomato, Basil Frittata

Prep and Cooking Time: 20 minutes
Serves: 2

Ingredients:

1/2 medium onion, minced
3 medium cloves garlic, pressed
1 tablespoon +1 tablespoon chicken broth
1 cup thinly sliced crimini mushrooms
1/2 medium tomato, seeds removed, diced
3 large organic eggs
3 tablespoon chopped fresh basil
sea salt and black pepper to taste

Directions:

• Mince onions and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
• Heat 1 tablespoon broth in a 10-inch stainless steel skillet. Sauté onion over medium low heat for 3 minutes, stirring frequently.
• Add garlic and mushrooms and continue to sauté for another 2 minutes.
• Add 1 tablespoon broth, tomato, salt, and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.
• Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Healthy Cooking Tip: Using a 10-inch pan will keep vegetables from spreading out too much and overcooking.

Recipe by:The World's Healthiest Foods

7-Minute Quick Broiled Chicken

Prep and Cooking Time: 20 minutes
Serves: 2

Ingredients:

2 6-oz boneless chicken breasts
2 teaspoons fresh lemon juice
sea salt and pepper to taste

Dressing:

2 cloves garlic, chopped
3 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
sea salt and pepper to taste

Optional: Add rosemary, sage or Dijon mustard to dressing and/or top with sautéed mushrooms

Directions:

• Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
• While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
• Leaving the skin on, place the breast skin side up on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74 degrees Celcius).
• Dress with garlic, lemon juice, extra virgin olive oil, salt, and pepper. Add rosemary, sage, or Dijon mustard to the dressing if desired. You can also top with sautéed mushrooms for extra flavor.

Recipe by:The World's Healthiest Foods

Black Bean Veggie Wraps

Prep time: 10 minutes
Cooking time: 5 minutes
Serves: 4

Ingredients:

4 sprouted grain tortillas
1 can black beans (rinsed)
1 cup torn mixed green leaf lettuce
3/4 cup organic corn kernels (cooked or raw)
1/2 cup sliced black olives
1/2 cup chopped red and/or orange peppers
1/4 cup alfalfa sprouts
Apple Cider Vinegar
Guacamole
Salsa

Directions:

• Heat black beans in a small pot over medium heat.
• While the beans are warming up, in a dry skillet, warm each tortilla over medium heat.
• Spread a layer of guacamole on each tortilla and add beans, corn, olives, lettuce, peppers and sprouts.
• Sprinkle lightly with apple cider vinegar and add desired amount of salsa.
• Close up wraps and enjoy!

Recipe By: Kelly Cornell

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