Whole Wheat Pizza Dough

1 3/4 cups whole wheat flour

1 packet fast-rise yeast

2 tsp sweetener (sugar, honey, agave nectar)

1/2 tsp salt (I use kosher)

2 tbsp dry Italian seasoning (optional, but encouraged!)

2 tbsp nutritional yeast (optional, but encouraged!)

2 tbsp olive oil

3/4 cup warm (110-120 degrees) water

*You can do this by hand or with a stand mixer fitted with a dough hook attachment

Place the first six ingredients in a large bowl and mix together lightly.  If doing by hand, have an oiled surface ready.  Combine oil and water and pour into dry ingredients.  Mix together with large spoon until it forms a loose ball.  If using a stand mixer, keep mixing on low until a nice, round ball forms, then place in another bowl that has been lightly oiled. Cover and put in a warm place to rise for about 30 minutes.  If kneading by hand, dump mixture out onto your oiled surface and knead with your hand 15-20 times, form into a ball, and place in oiled bowl. Cover and put in warm place for 30 minutes.  After dough has almost doubled in size, spread it out onto a pizza pan or stone using your fingertips, top with your favorite nutrient dense ingredients, and bake at 425 degrees for 12-14 minutes.   My favorite toppings include pureed butternut squash, arugula, and gorgonzola cheese or go vegan with homemade baba ganoush, sauted peppers and good balsamic vinegar!

Makes 1 crust

 Sweet Potato Venison Chili

1 pound ground venison (you can also use bison or turkey)

1 large sweet potato, diced into 1" cubes, leave skin on!

1 yellow onion, small dice

3-4 garlic cloves, minced

1 (14.5oz) can diced tomatoes

2 (14.5oz) cans tomato sauce

1 tsp cinnamon

1 tsp ground coriander

1 tsp dry mustard

1/2 tsp ground cayenne

1/2-1 tsp kosher salt

Fresh ground pepper - to your liking!

1 tbsp dry Italian seasoning

1 tsp sweet or smoked paprika

2 tsp chili powder

Cocoa powder (totally optional!) - 2 tbsp

*This is best done in a slow cooker or crockpot!  But can also be done on the stove top. 

Brown the venison on the stove in a large skillet until most of the pink is gone, it doesn't need to be totally cooked through.  Place in crockpot or large stove top pot and add all other ingredients.  It is not crucial that all the ingredients be added.  If you don't have one or two ingredients, don't fret over it, just add what you have!  Cocoa powder is an additional nutrient dense ingredient that is high in antioxidant power, but may not be a flavor component for everyone!  Combine thoroughly! Cook on low in crockpot for 6-8 hours or on stove top for 1-2 hours, stirring occasionally.  Serve with some homemade garlic or goat cheese toast! 

Serves 4-6

Roasted Butternut Squash Salad

2 cups butternut squash, 1/2" cubed, fresh or frozen

3 tbsp olive oil, divided, 1 and 2

1/2 tsp kosher salt and pepper

6 cups fresh arugula or spinach

1oz(1/4 cup) raisins or 1/2 cup fresh, diced strawberries, if in season!

1oz(1/4 cup) toasted walnuts

1/2 oz crumbled goat cheese

2 tbsp good balsamic vinegar

6oz cooked organic chicken breast (optional)

Pre-heat oven to 400 degrees F.  Peel and dice up squash if using fresh.  Place squash on baking sheet, drizzle with 1 tbsp oil, and sprinkle with salt and pepper. Coat all pieces well and place in oven for 20-25 minutes until slightly soft and golden brown. Set aside to cool.

Divide goat cheese, raisins, cooled butternut squash, and walnuts into two portions.

Drizzle greens with remaining oil and vinegar and toss to coat.  Divide onto two plates and top with other ingredients.  Season to taste.

Grilled chicken is a great way to add some protein!  

Serves 2

Asian Veggie Stir Fry over Rice Noodles

2 tbsp coconut oil

1 yellow and/or red pepper, diced

1/2 head green cabbage, shredded

1 cup shelled edamame

3 cloves minced garlic

1" cube fresh minced ginger

1/4 cup soy sauce or Braggs Liquid Aminos

1 tbsp sesame oil

1 tsp chili sauce

Juice from one lime

1/2 tsp fish sauce (optional)

6 oz dry rice noodles

*I like doing this in a cast-iron skillet, but a large non-stick skillet works just as well. 

Heat up pan on medium heat for about 5 minutes, then add oil, peppers, cabbage, and edamame.  Saute for about 10 minutes, until slightly browned.  Whisk together garlic, ginger, soy sauce, sesame oil, chili sauce, lime juice, and fish sauce and pour over veggies.  Cook this another 5-10 minutes until veggies have absorbed some of the liquid.  Cook rice noodles for about 8 minutes until just al dente.  Divide noodles onto two plate and top with veggies!  For more richness, you can add 1/2 cup coconut milk to the sauce!  YUM!

Serves 2

Beautiful Brussels

1 pound Brussels sprouts, ends cut off and quartered

6 tbsp extra virgin olive oil, divided 3 and 3

1/2 tsp salt and pepper

Juice from 1/2 lemon

1 tbsp honey (local is best!)

1 tsp dijon mustard

Pinch (1/8 tsp) cayenne

1/2 tsp chili powder

1 garlic clove, finely grated or pressed


1oz (1/4cup) toasted walnuts

1/3 cup dried cherries

* Like most vegetables, Brussels sprouts taste the best when they are roasted!

Preheat oven to 325F.  Spread brussels out on baking sheet, drizzle with 3 tbsp oil and sprinkle with salt and pepper. Toss to coat.  Cover with foil and roast for 20 minutes, then remove foil and roast for another 8-10 minutes, until lightly browned and fork tender.  Meanwhile, combine remaining oil, honey, dijon, cayenne, chili, and garlic.  When Brussels have cooled a tad, top with dressing and mix to thoroughly coat.  Top with walnuts and cherries. 

Serves 2

Coconut Green Tea Ice Cream 

1.5 cups water

1 cup sugar (i go with organic raw)

1 vanilla bean, split and remove seeds, but do not discard!

3 green tea bags

1 can regular coconut milk

1 can light coconut milk

*You need an ice cream maker to enjoy this treat!

Combine water, sugar, and vanilla bean and seeds in medium sauce pan and bring just to a boil over medium heat.   Take off heat and add tea bags.  Let steep for one hour.  Strain with fine sieve into large bowl.  Add coconut milk and stir.  Cover and chill in fridge for at least 3 hours or overnight.  Put in ice cream maker for about 15-20 minutes.  Freeze immediately to firm it up.

Chocolate Coconut Smoothie
  • 1/3 cup light* coconut milk
  • 1/3 cup almond milk
  • 1 tbsp unsweetened cocoa powder
  • 1 banana, best if frozen
  • 1 tbsp chia seeds
  • 1 tbsp agave nectar or local honey
  • 1 scoop unflavored whey protein isolate (optional)

Blend all together until rich and smooth.

*You can also use regular coconut milk, but cut it down to 2 tbsp and increase almond milk to 1/2 cup.

serves 1

Protein Pancakes 
  • 4 egg whites (~1/2 cup)
  • 1/4 cup low-fat cottage cheese or 1/8 cup almond milk + 1/8 cup applesauce
  • 1/2 cup rolled oats
  • 1 tbsp ground flax seeds
  • dash of cinnamon and a splash of vanilla extract
Combine all ingredients in blender until smooth batter forms, then cook in non-stick pan on medium heat for about 2-4 minutes each side.
Enjoy topped with strawberries, blueberries, and maple syrup, agave nectar, or local honey.
Also works in a waffle maker!

serves 1

Walnut Arugula Pesto
  • 1/2 cup walnuts
  • 6 cups arugula
  • 3 garlic cloves, peeled
  • Juice from one lemon
  • 1/2 tsp salt (may need more, go by your taste)
  • 1/2 tsp pepper
  • 1/2 cup extra virgin olive oil
Place walnuts and 3 cups arugula in food processor and pulse until all arugula is shredded up.  Add garlic, lemon juice, salt and pepper, and the rest of the arugula and pulse again.  Then turn processor on low and stream in the oil until a thick, creamy paste forms. 
Put a spoon full on whole grains like quinoa, barley, farro, or millet.
makes a lot, can use all week!
Sardine Pasta

 There are many ingredients that can be a part of this dish, but sardines and pasta are essential!!!

Here are the other ingredients I like to throw in...

garlic, olive oil, lemon juice and zest, artichoke hearts, sun-dried tomatoes, capers, basil, parsley, salt/pepper, and parmesan cheese or the good stuff...parmigiano reggiano

Experiment on your own to see what turns you on!!!

Check out my video below for some great tips!

You know of a recipe I make a lot and want the instructions for?  Let me know!!!

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