facebook twitter linkedin pinterest email ivettedesai@thetotalhealthcoach.com  

Get healthy recipes & wellness tips delivered weekly.


* indicates required



Newsletters Archived

"I'm so glad to be receiving your newsletter! It is beautiful to look at and the content is stellar! Thank you, thank you!" Kathleen G.

spacer

wellness difference
spacer

Recipes


Beverages

green smoothie photo
Green Smoothie Recipe

Note: I encourage you to mix and match your greens and fruit. Vary this recipe with kale, chard, arugula, and the like. Just avoid melons, as they don’t combine well with other produce.

Ingredients (64 ounces / 2-4 servings):

  • 1 ½- 2 cups very cold, filtered water
  • 6 cups spinach, chopped
  • 5 cups organic romaine lettuce, chopped
  • 2 stalks of organic celery
  • 1 organic apple, cored and chopped
  • 1 organic pear, cored and chopped
  • 1 organic banana
  • 1–2 Tbs. fresh organic lemon juice

Optional Ingredients:

  • Ice cubes (the extra coldness can help newbies with the taste)
  • 1/2 cup of organic cilantro
  • 1/2 cup of organic parsley

Directions:

Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last.

*For 1 serving, cut out one of the fruits.

 

Appetizers & Snacks

fruit snacks photo
Healthy Fruit Snacks
Adapted from Love Your Body

Ingredients:

  • 2/3 cup fresh lemon juice.
  • 2/3 cup frozen or fresh berries (raspberries, blueberries, strawberries)
  • 1 – 2 Tbs honey
  • 5 Tbs gelatin (from grass fed cows)

Directions:

Pour juice and berries into a small saucepan. Heat over medium heat, stirring occasionally until berries become tender and begin to soften. Add honey and stir until completely incorporated. You will want the fruit to dissolve quite a bit until you have a compote. Puree mixture using a immersion blender or small blender (my magic bullet works great for this!). Let sit, off heat, for 5 – 10 minutes.. Whisk in gelatin, one tablespoon at a time. Whisk vigorously until completely incorporated, mixing the gelatin in very gradually to avoid lumps. (If you do get lumps, just run the mixture through your blender again or you can put it back on the heat to help dissolve the gelatin.) Pour into a 8 x 8 or 9 x 9 glass dish. Refrigerate until set (30 minutes to an hour). Cut in small squares..

Note: Keep them in the fridge, but they do transport and keep nicely at room temperature.

 

kale chips photo
Kale chips recipe

Ingredients (Serves about 4, as a snack):

  • 1 big bunch kale;
  • 2 tbsp paleo cooking fat, melted;
  • 1 tbsp lemon juice;
  • Sea salt and freshly ground black pepper to taste;

Directions:

Preheat your oven to 300 F. Wash the kale thoroughly under lukewarm water, drain and pat it dry. Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size. Place the kale in a bowl and massage the melted cooking fat into them. Season to taste with sea salt and freshly ground black pepper. Add the lemon juice and combine well. Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy. Check on the chips about every 12 minutes and toss them to make sure none of them overcook. Some parts will still be soft and this is desired. Sprinkle with extra sea salt if desired and enjoy.

 

energy bites photo
No Bake Energy Bits

Ingredients:

  • 1 c oatmeal
  • ½ c coconut flakes
  • ½ c peanut butter
  • ½ c chocoloate chips ( optional)
  • honey to taste
  • 1/2c ground flaxseed or wheat germ
  • 1 tsp vanilla

Directions:

Stir all ingredients together in a medium bowl until thoroughly mixed. Chill in fridge for ½ hr. Once chilled, roll into small balls about 1 in diameter. Subsitutes includes almond butter, sun nut butter, chopped dried fruit – apricots, dates, raisins, cranberries, cherries. Chopped almonds, pecan, walnuts or sunflower seeds or other chips.

 

sesame treats photo
Sesame Treats
(Adapted from the recipe for “Carob Halavah” from the Raw Energy 124 Cookbook, by Stephanie Tourles)

Ingredients:

  • 1 cup raw sesame seeds
  • 1 TBS cacao powder
  • ¼ tsp cinnamon
  • Pinch of sea salt
  • ¼ cup raw honey
  • 2 TBS raw tahini (found in the ethnic food aisle at your grocer’s; stir before using)
  • 1 tsp natural vanilla extract

Directions:

Put the sesame seeds in a food processor and blend until medium-coarse, 60-90 seconds. Pour into a large mixing bowl. Add the cacao, cinnamon and salt; blend well with a large spoon. Drizzle the honey, tahini and vanilla over the dry mix. Using your hands, mix and knead the ingredients until it is a blended, granular, stiff dough. Take about a tablespoon’s worth of dough and form it into a one-inch ball. Repeat with the remaining dough. Makes about 22 balls; store in a sealed container in the refrigerator for three weeks, or in the freezer for up to six months.

These treats are best eaten cold, so I always place them in the refrigerator before I serve them. I also eat them right out of the freezer! This treat is a good source of vitamins B and E; calcium; iron; potassium; protein; healthy fat; fiber; copper; magnesium, and zinc.

 

cowboy caviar photoAvocado Recipe ~ Cowboy Caviar

Ingredients:

  • 2 cans (15 oz) black beans, rinsed and drained
  • 1 can (17 oz) can whole kernel corn, drained
  • 2 large tomatoes, chopped
  • 1 or 2 large avocados, peeled and diced
  • 1/2 red onion, chopped
  • 1/4 cup chopped fresh cilantro

Dressing:

  • 1 Tbsp. red wine vinegar
  • 3-4 Tbsp. lime juice
  • 2 Tbsp. olive oil
  • 1 tsp. salt
  • 1/2 tsp. pepper

Directions:

Combine all ingredients in a large bowl.  Cover and chill. Garnish, if desired with additional avocado slices or cilantro sprigs, and serve with tortilla chips.

 

Rice & Grains

Barley & Wild Rice Stuffing

Instead of a traditional stuffing, try this healthful, lighter alternative! It has a slightly chewy texture and nutty flavor.

Ingredients (makes 8 half-cup servings):

  • 2 tsp olive oil
  • 1 ½ cups chopped white or yellow onion (about 1 large)
  • 1 cup chopped celery (about 3 stalks)
  • ½ cup uncooked pearl barley
  • ½ cup uncooked wild rice, rinsed
  • 1 tsp dried thyme leaves
  • 3 cups reduced-sodium chicken broth or vegetable broth
  • 1 bay leaf
  • ½ cup slivered almonds (2 oz.)
  • ½ cup dried cranberries
  • 2 TBSP chopped fresh parsley
  • Freshly ground pepper to taste

Directions:

Heat oil in a Dutch oven or 4-qt pan over medium heat. Add chopped onion and celery and cook, stirring often, until softened (3 to 5 minutes). Add barley, wild rice and thyme; cook, stirring, for 30 seconds. Add broth and bay leaf; bring to a boil; reduce heat, simmer and cook covered, 45 minutes. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until lightly golden and fragrant, 3 to 5 minutes. (Alternatively, toast almonds in a small baking pan in a 350-degree oven or toaster oven for about 10 minutes.) Transfer almonds to a plate to cool. After stuffing has cooked for 35 minutes, lift lid and stir in dried cranberries. Simmer, covered, until barley and wild rice are tender and most of the liquid has been absorbed, about 10 more minutes. Discard bay leaf. Add parsley; add pepper to taste. Fluff with a fork and sprinkle top with toasted almonds, or allow guests to sprinkle almonds per serving. Tip: You can make the stuffing ahead of time; cover and refrigerate for up to 2 days. To reheat, place stuffing in baking dish, add 1/8 to ¼ cup water and cover. Bake at 350 degrees for 25 to 30 minutes, checking to test temperature and avoid overcooking. Sprinkle with almonds just before serving.

 

Salads & Dressings

Superfood Salad

Ingredients (serves 2):

  • 1 butternut squash, preferably organic, cored and chopped into chunks
  • 1 large sweet potato, peeled and chopped into chunks
  • 150g of black or wild rice
  • 100g of mixed pumpkin seeds, sunflowers seeds, golden and normal flaxseeds
  • a bunch of small basil leaves
  • 50ml of maple syrup
  • 50ml of extra virgin olive oil plus 4 extra tablespoons
  • 50g of dried cranberries
  • 50g of goji berries
  • 1 cup of hot water
  • salt and pepper
  • freshly-grated nutmeg

Directions:

Preheat the oven to 180°C. Cook the rice in salty, boiling water, making sure not to overcook it. Drain, mix with a couple of tablespoon of extra virgin olive oil, set aside and keep warm. Mix the chopped butternut squash with 2 tablespoons of oil, add salt and pepper and a quarter of a teaspoon of nutmeg. Pour the squash into an oven dish and roast in the oven for 20/25 minutes or until golden. Set aside and keep warm. Combine 50ml of olive oil with the maple syrup. Mix well with the sweet potatoes, add salt and a quarter of a teaspoon of nutmeg. Pour the mixture into a baking dish and roast in the oven for 20/25 minutes or until golden. Check the potatoes while cooking to ensure they are cooked evenly, gently stirring them a couple of times. Soak the goji berries in the cup of hot water for 5 minutes, then drain. Mix the rice in a bowl with the mixed seeds, goji berries, cranberries, roasted squash and sweet potatoes. Make sure you include the juices of the butternut and sweet potatoes to enhance the richness of the flavour. Serve with basil leaves scattered on top and a pinch of freshly-grated nutmeg.

 

Farro, Kale & Sweet Potato Salad with Pomegranate Seeds
Provided by Sur La Table Farro, with its complex nutty taste, looks similar to a grain of brown rice. Because farro is so easily digested and so low in gluten, farro can often be eaten by people who are gluten intolerant.

Ingredients: (4 servings)

  • 3 tablespoons olive oil, divided
  • 2 pounds sweet potato (about 2), peeled and cut into ½-inch cubes
  • Kosher salt and freshly ground black pepper
  • 1 cup farro, rinsed and drained
  • 2 cups vegetable broth, low-sodium
  • 2 cups warm water
  • 1 medium yellow onion, cut into 1/4-inch dice
  • 1 medium garlic clove, minced
  • 4 ounces kale, preferably Tuscan, center stems removed and cut into ½-inch pieces
  • 1 tablespoon lemon juice
  • ¼ cup pomegranate seeds

Directions:

Preheat an oven to 375 degrees and position an over rack in the center. To roast sweet potato: In a large bowl, combine 2 tablespoons oil with sweet potato, salt and pepper and toss until well combined. Transfer the mixture onto a rimmed baking sheet, spreading evenly. Place the baking sheet into the oven to roast, stirring every 15 minutes, until fork tender, about 30 minutes. To cook farro: In a medium saucepan, combine the faro, broth and water and place on the stove over a moderate-high heat. When the liquid is boiling, reduce the heat to medium-low, over and simmer until the grains are tender, about 25 minutes. Using a colander, drain to remove excess water and transfer to a large bowl. Taste and season with salt and pepper. Allow to cool. To cook kale: In a large nonstick skillet, add the remaining oil and when simmering, add the onion and cook until translucent, about 6 minutes. Add the garlic and cook until fragrant, about 60 seconds. Add the kale and cook until wilted, about 2 minutes. Add the lemon juice and transfer to the kale to the bowl with faro and toss until well combined. Taste and season with salt and pepper. To serve: Arrange the farro salad onto a large platter; place the cooked sweet potato on the top and sprinkle with pomegranate seeds. Serve.

 

creamy dressing photo
Creamy Garlic Dressing

Ingredients:

  • 2 tsp dijon mustard
  • 4 Tbsp raw wine vinegar (or balsamic vinegar)
  • 1 cup extra virgin cold pressed olive oil
  • 3 cloves garlic - peeled and mashed

Directions:

Combine all ingredients and refrigerate.

 

Soups

vegetarian bean chili photo
Vegetarian Bean Chili

Ingredients:

  • 3 T Olive Oil
  • 1 med onion chopped (1 Cup) 
  • 1 Large Red Bell Pepper, chopped fine
  • 8 medium garlic cloves, minced ) or more if you like garlic
  • 1 T cumin seeds
  • 1-3T Chili Powder ( depends on how spicy you like it)
  • 1 28 oz can/jar crushed tomatoes
  • 1 tsp oregano
  • 1 T brown sugar ( can put in coconut sugar)
  • 3 cups beans ( if canned 2 15 oz cans, use black, red kidney and or pinto, can mix up)
  • 1 C frozen corn kernels thawed
  • 1 tsp. salt
  • 1/4 cup fresh chopped cilantro
  • 1 T lime juice

Directions:

Heat oil in large dutch oven  - medium high heat. Add onion and cook until softened about 3minutes. Add red pepper and cooke until  onions are slightly browned. Add garlic and cook until fragrant - about a minuted. Push vegetables to perimeter of pot and sprinkle cumin seeds into center and cook for about 30 seconds, stirring constantly. Stir together about a minute. Add chili and stir to coat vegetables.  Add 2 cups of water and stir well scraping off brown bits from bottom of pan. Bring to a boil and simmer until slightly thickened - about 5 minutes. Stir in tomatoes, oregano, sugar, and bring back up to a boil. Simmer until slightly thickened about 20 minutes.  Add beans and corn heat through.  When serving - add cilantro and lime juice. Serve with brown rice and/or corn bread. 

 

brussels sprouts

Vegetables

Smokey Roasted Brussel Sprouts

Ingredients:

  • 1 pound of brussel sprouts, trimmed and halved
  • 1 large red onion
  • 1 T extra virgin olive oil
  • 1/2 t smoked paprika
  • 1/2 t sea salt
  • 1/2 t black pepper

Directions:

Preheat the oven to 400°F. Prepare your brussel sprouts. Rinse, trim and cut in half. Add them to a large bowl. Slice your onions. Take red onion and remove the skin. Slice in 1/4 in. thick slices. Add them to the bowl with the brussel sprouts. Next mix in spices. Add the oil, paprika, salt, and pepper to the brussel sprouts and onions. Mix thoroughly using your hands so that everything is well incorporated. Roast. Remove the mixture from the bowl and place it onto a baking sheet. Spread evenly across the pan. Roast for about 20-25 minutes. Remove from oven. Cool 5 minutes and eat while warm. Enjoy!