Recipes

Black Rice and Fruit

Ingredients:
1 cup of black rice (Forbidden Rice) (small amount of protein and a healthy complex carbohydrate)
¼ tsp of grey of Himalayan salt
½ of mango, pear, or apple
¼ cup plain sugar free granola

To Prepare:
Prepare rice according to package instructions. Serve with ½ cup cooked rice, ½ a mango, pear or apple, and granola.

Variation: You can add ¼ cup of non-dairy, unsweetened milk or vary fruits used. I personally love the organic coconut milk in a can for this recipe
Black Rice and Fruit

Pumpkin Soup

Ingredients:
2 15 oz cans of organic pumpkin
1 medium cauliflower, chopped
2 small yellow onions, diced
4 cloves of garlic, sliced
4 TBS olive oil or coconut oil
4 cups of low sodium vegetable stock
2 15 oz cans of coconut milk
1 tsp GF yellow curry powder
1/2 tsp white pepper
2 bay leaves
1 tsp of grey or Himalayan salt
Black pepper to taste

To Prepare:
• Heat a large pot on medium heat and add the oil, so it coats the bottom of the pan. Cook the onions until translucent, about 3 minutes. Add in the garlic and canned pumpkin. Cook for another 4-5 minutes.
• Add in the cauliflower, canned coconut milk, broth, curry and spices (except peppers.) Cook on medium heat until the soup comes to a low boil. Lower the heat, so the soup is simmering for another 20-25 minutes. Cauliflower should be easy to pierce with a fork.
• Remove the soup from the heat. Pull out the bay leaves with some tongs. Add in white pepper. Blend the soup in a high-speed blender (or with an immersion blender). Adjust the salt and pepper according to your taste preferences.
• Serve warm with pumpkin seeds and fresh cilantro. Extra can be saved in the fridge for four days or frozen for later.
• Variation: Cook onions in a pan, then add all ingredients to a crockpot. Cook on low for four hours. Leave the soup unblended if you prefer.

Pumpkin Soup

Grape Tomato, Broccoli and White Bean Salad

Ingredients:
1 lb. red and yellow grape tomatoes, cut in half
1 small red onion, thinly sliced
1 head of broccoli, washed and cut into small florets
1, 15oz can of white beans, drained and rinsed
(Cannellini beans, navy beans or chickpeas)
½ TBS Italian seasoning
½ tsp of grey salt
¼ cup fresh basil, thinly sliced

Dressing:
¼ cup of your favorite light oil
1 TBS red or white wine vinegar

To prepare:
Wash tomatoes and broccoli. Steam broccoli for 10 minutes to soften and place in the fridge to cool (if you like raw broccoli, you may skip this step). Mix tomatoes, red onion, chilled broccoli, white beans, Italian seasoning, grey salt, and dressing. Chill for at least one hour. Top with basil and serve alone or on top of a bed of greens.
Variation: Top with white or black sesame seeds, cilantro, or parsley.

Grape Tomato, Broccoli and White Bean Salad

Chickpea Taco Salad with Vegan Cilantro Dressing

Ingredients:
8-10 cups of mixed salad greens
15 ounces chickpeas, drained and rinsed
1/3 cup chopped pecans or almonds
1 teaspoon olive oil
½ tsp ground cumin
1 tsp paprika
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp grey salt
1/8 tsp black pepper

Other optional salad toppings: corn, red onions, jalapenos, roasted tomatillos, mushrooms, red/orange/yellow sweet peppers, fresh cilantro.

Variation for dressing: Top with green salsa, and a little fresh pepper.

Dressing:
1/2 cup vegan mayonnaise or yogurt
1/4 cup non-dairy, unsweetened milk
1 tsp garlic powder
1 tsp onion powder
1/4 tsp grey salt
Dash fresh ground black pepper
2 TBS fresh cilantro, finely chopped, or use dried and crushed

To prepare:
Salad Dressing:
· Place all the ingredients in a jar with a lid. Shake until well mixed. It can also be mixed by hand in a bowl. Chill 1 hour before serving. Will keep for up to six days.

Salad:
· Heat a large pan over medium heat and add the olive oil and chickpeas. Use a potato masher to mash them up slightly; you want to leave most of them whole. Next, add the chopped nuts and all the spices. Stir and cook until everything is heated through, 5-10 minutes.
· Wash and pat dry greens. Place in a large bowl and add all salad toppings.

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Christina Lombardo Nutrition and Wellness
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