This time around, however, I felt a bit more confident about what I was doing in there. Armed with notes from Courtney's talk, it was easy to search for the best grains (millet) and sugar (Sucanat) my money could buy. And although the artificial dye-free gummy bears and Garden of Eatin' Sweet Potato Corn Chips were not on my list, since they're from Whole Foods, they're healthy for my family, right? Right??
Did any of you make your own visit to Whole Foods after Courtney's talk? If you haven't yet, check out the recipes below so that you can add a few more ingredients to your shopping list.
Enjoy!
Protein Power Green Eggs
1 tsp olive oil
2 eggs
¼ cup black eyed peas, drained and rinsed
Handful baby spinach
Avocado and salsa
Salt and Pepper
Heat olive oil in skillet over medium heat. Add eggs and cook until they begin to set,
1‐2 minutes. Add black‐eyed peas and spinach and cook until eggs are done and
spinach has softened, 1‐2 minutes more. Top with avocado, salsa, salt and pepper to
taste.
Simple Fried Egg on Toast
1 tsp olive oil
1 egg
1 handful baby spinach, sliced into thin ribbons
Avocado
One slice sprouted bread
Sea salt
Heat oil in a small skillet over medium heat. Add egg. Cook until egg begins to set.
Flip and sprinkle with spinach. Cook the egg to your desired level of doneness.
Meanwhile, toast the bread. Slide egg and spinach from the skillet onto the toast.
Add avocado and sprinkle lightly with salt.
Hard boiled eggs
6 eggs
Water‐ cool
Ice
Place eggs into a large saucepan. Add water to cover plus two inches. Place over
medium heat until gently but rapidly boiling. Boil for 10 minutes. Remove from heat
and carefully pour out hot water. Add more cool water and lots of ice to quickly stop
cooking process. Drain and store in the fridge for up to 5 days.
Grain Bowls
Grain bowls are so versatile. Use whatever leftovers you have in your fridge or
whatever sounds tasty to create a big bowl of yummy goodness. It is good to have a
theme. Ex. Mexican: brown rice, spinach, black beans, avocado and salsa. Or
Mediterranean: quinoa, garbanzo beans, steamed kale, red bell pepper, kalamata
olives, balsamic vinegar and an tablespoon of olive oil. I also love millet with blackeyed
peas and pesto.
Here is a basic recipe to get your creative juices watering:
1/2 to 3/4 cup cooked grains
2 handfuls chopped greens (cooked or raw, depends on the green and your taste)
1/2 cup protein (beans, chicken, beef, fish, tempeh, etc.)
Other vegetables: avocado, peas, corn, mushrooms, bell pepper, etc.
Dressing: Olive oil and vinegar, salsa, scoop of hummus or simple homemade
vinaigrette.
Combine all ingredients and enjoy.
Mini Meatloaf
1 Tbsp olive oil
4 cups grated yellow squash (~2 large)
1 clove garlic, pressed through a garlic press or minced
1.5 lbs grass fed ground beef
1 tsp sea salt
½ tsp black pepper
1 egg
2 Tbsp ketchup
½ cup rolled oats
Glaze
½ cup ketchup
1 Tbsp yellow mustard
2 Tbsp honey
Preheat oil in a skillet over medium heat. Add squash and cook for 10 minutes, until
very soft. Add garlic and cook for 1 minute longer. Place in a colander over the sink
and allow to cool and drain. When cool enough to handle, press down lightly to
drain remaining liquid. Meanwhile, using a large mixing bowl, combine beef, salt,
pepper, egg, ketchup and oats. Add drained squash and mix very well (I used my
hands). Turn oven on 350 degrees. Divide mixture into a muffin tin with muffin
liners. Bake for 15 minutes. While it is baking, whisk glaze ingredients until well
combined. Remove muffins, coat each with glaze and return to oven for 15 more
minutes. Store in the fridge up to 5 days.
Simple Sweet Potato with Black Beans
To bake the sweet potato, choose ones that are a little larger than your fist. Preheat
oven to 375 degrees. Rub the sweet potato with a little olive oil and salt and place on a
cookie sheet. Bake for 30‐45 minutes or until you can easily pierce the potato with a
fork.
2 cups cooked black beans or 1 15‐ounce can
3 Tbsp lime juice (usually 2 limes)
4 sweet potatoes, baked
Your favorite salsa
Avocado
Salt
Rinse and drain the black beans in a colander over the sink. In a medium bowl,
combine black beans and lime juice. Using a hot, cooked sweet potato, use a knife to
open it up lengthwise. Add one quarter of the black bean mixture to each potato.
Top each with salsa and 1/4 avocado, cubed. Sprinkle lightly with salt. Serves 4.
Black-eyed peas with Millet and Pesto
A food processor makes quick work of shredding the cabbage.
1 tsp olive oil
2 cups shredded cabbage
½ cup black‐eyed‐peas
¼ cup cooked millet
1 Tbsp pesto or to taste
Place all ingredients in a preheated skillet over medium heat.
Vanilla Macaroons
1 cup unsweetened shredded coconut
1/2 cup almond meal
1/4 cup coconut oil, melted
3 Tbsp maple syrup
1 tsp vanilla
pinch salt
Mix and ingredients together and form into small balls. Store in the fridge or freezer.
Chocolate Macaroons
1 cup unsweetened shredded coconut
1/2 cup almond meal
1/4 cup + 1 Tbsp coconut oil, melted
4 Tbsp maple syrup
½ cup cocoa powder
1 tsp vanilla
pinch salt
Mix and ingredients together and form into small balls. Store in the fridge or freezer.
