Healthy Eating

I'll teach you how to cook healthy food in the comfort of your own home. And I cook for dinner parties as well, perfect for when you want to impress but don't want to lift a finger.

Recipes

Ginger Pico de Gallo

Ginger Pico de Gallo (Makes One Quart)

Ginger Pico de Gallo is a zesty and immune-boosting salsa, ideal for brightening up any dish. Fresh ginger adds a warm, slightly spicy kick that pairs well with classic pico de gallo ingredients like tomatoes, lime, and cilantro. This salsa is rich in vitamins, antioxidants, and immune-supporting ingredients. Perfect for topping eggs, tofu, or shredded chicken.

Ingredients and Nutritional Benefits:

Tomatoes (6-7 medium, finely chopped): High in vitamin C, potassium, and lycopene, which support immunity, skin, and heart health.
Red Onion (1 cup, finely chopped): Rich in vitamins C, B6, and sulfur compounds for reducing inflammation and supporting immune function.
Fresh Ginger (3 tablespoons, finely minced): Anti-inflammatory properties aid digestion, reduce muscle soreness, and support respiratory health.
Jalapeño or Serrano Peppers (2 peppers, finely minced): Packed with vitamin C and capsaicin, which reduce inflammation and boost immunity and metabolism.
Cilantro (1 cup loosely packed, chopped): Contains vitamins A, C, and K and antioxidants, which support detoxification and immune health.
Lime Juice (1/2 cup): Rich in vitamin C and flavonoids to support skin health and digestion.
Garlic (2 cloves, finely minced): Contains allicin, which boosts immune defense, fights infection, and supports cardiovascular health.
Sea Salt (1 teaspoon, or to taste): Provides trace minerals for hydration, digestion, and electrolyte balance.

Cooking Instructions:

In a large mixing bowl, combine tomatoes, red onion, ginger, jalapeño (adjust heat by including or removing seeds), cilantro, lime juice, and garlic.
Season with sea salt and gently toss to combine.
Let sit for 10–15 minutes to allow flavors to meld.
Serve immediately or refrigerate for up to 2 days.

Vegan Banana Bread with Cassava Flour (Makes One Loaf)

This gluten-free Vegan Banana Bread is made with nutrient-dense cassava flour, which provides energy and fiber without gluten. Naturally sweetened with maple syrup and ripe bananas, this bread is perfect for a guilt-free snack or breakfast.

Ingredients and Nutritional Benefits:

Cassava Flour (1 3/4 cups): Gluten-free, high in fiber, and an excellent source of carbohydrates for energy.
Baking Soda (1 tsp) & Baking Powder (1/2 tsp): Leavening agents that give the bread a light, fluffy texture.
Celtic Sea Salt (1/2 tsp): Contains trace minerals like magnesium, calcium, and potassium.
Coconut Oil (1/4 cup, melted): High in MCTs, which support energy and metabolism.
Maple Syrup (1/3 cup): Rich in antioxidants and minerals with a low glycemic index.
Unsweetened Applesauce (1/2 cup): High in fiber, vitamins A and C, and antioxidants.
Bananas (3, ripe, mashed): Rich in potassium, vitamin B6, and fiber.
Vanilla Powder (1 tsp): Provides antioxidants and anti-inflammatory properties.
Cacao Nibs (1/2 cup): High in antioxidants, magnesium, and iron, which support mood and cognitive function.
Cinnamon (1 tsp): Anti-inflammatory properties aid in blood sugar regulation.
Walnuts or Pecans (1/2 cup, optional): High in healthy fats and minerals for heart and brain health.

Cooking Instructions:

Preheat oven to 350°F (175°C). Grease a 9x5-inch loaf pan with coconut oil and coat with cassava flour.
In a large bowl, sift cassava flour, baking soda, baking powder, Celtic sea salt, and cinnamon.
In a separate bowl, mix melted coconut oil, maple syrup, applesauce, bananas, and vanilla powder.
Pour wet ingredients into dry ingredients and gently mix until just combined. Fold in cacao nibs and optional nuts.
Pour batter into the prepared pan, smooth the top, and bake for 50-60 minutes, or until a toothpick comes out clean.

Vegan Banana Bread

Ginger Carrot Soup (Makes One Quart)

A warming, nutrient-packed soup loaded with beta-carotene, antioxidants, and spices that support immunity and digestion. This light and soothing blend is perfect for an immunity boost.

Ingredients and Nutritional Benefits:

Carrots (5): High in beta-carotene and vitamin A, promoting eye health, skin, and immune function.
Fresh Ginger (2 inches, minced): Anti-inflammatory and immune-boosting; aids in digestion.
Cilantro (1 cup, chopped): Contains antioxidants and supports detoxification.
Parsley (1 cup, chopped): Rich in vitamins K, C, and A; beneficial for kidney and bone health.
Cumin (1 tbsp): Aids digestion and provides anti-inflammatory benefits.
Cinnamon (0.5 tsp): Offers anti-inflammatory and antioxidant properties.
Cayenne Pepper (0.25 tsp): Enhances metabolism and circulation.
Celtic Salt (1 tbsp): Supplies trace minerals and supports electrolyte balance.
Red Onion (1, chopped): Contains quercetin, supporting cardiovascular health and reducing inflammation.
Garlic (4 cloves, minced): Known for immune-boosting and antibacterial properties.
Celery (4 stalks, chopped): Hydrating and vitamin-rich for digestive health.
Water or Vegetable Stock (2 cups): Provides the base for a smooth, comforting soup.

Cooking Instructions:

Sweat the Vegetables: In a large pot, add 1 inch of water, chopped red onion, chopped celery, and half the minced garlic. Cover and cook over medium heat for about 10 minutes, allowing the vegetables to soften and release their flavors.
Steam the Carrots: In a separate steamer, cook the carrots until tender, approximately 15 minutes.
Combine and Simmer: Add the sweated vegetables and steamed carrots to the pot. Pour in 2 cups of water or vegetable stock. Add cumin, cinnamon, cayenne pepper, Celtic salt, and the remaining garlic. Stir to mix, then let the mixture simmer for 15 minutes to blend the flavors.
Thicken (Optional): For a thicker consistency, add a small handful of oats to the soup and allow it to sit for an additional 10 minutes before blending.
Blend and Finish: Carefully blend the soup until smooth. Return the soup to the pot, then stir in the chopped cilantro and parsley. Adjust seasonings as needed, and add more water or stock to reach your desired consistency.

Ginger Carrot Soup

Acorn Squash Chili {Gluten-Free, Dairy-Free, and Fat-Free}

A nutrient-dense chili with warming spices, rich in fiber, vitamins, and minerals to support overall health.

Ingredients and Nutritional Benefits:

1 cup diced onions: High in antioxidants, particularly quercetin, which supports heart health and has anti-inflammatory effects.
4 garlic cloves, minced: Immune-boosting and antibacterial, with compounds like allicin that promote heart health.
1/3 cup finely chopped carrots: Excellent source of beta-carotene (vitamin A) for eye health, along with fiber for digestive health.
1/2 cup diced red pepper: High in vitamins C and A, which support immune function and skin health.
1 cup crushed tomatoes: Contains lycopene, an antioxidant that supports heart health, and is rich in vitamin C.
1/3 cup tomato paste: Concentrated source of vitamins C, K, and potassium, supporting bone and heart health.
3 cups cooked or 2 (15 oz) cans kidney beans, drained and rinsed: High in plant-based protein, fiber, and iron, supporting muscle health and digestion.
2 cups water or vegetable broth: Hydrates and provides essential minerals if using a low-sodium vegetable broth.
1 small acorn squash: Either steam until tender or roast with skin on, then scoop out the flesh to add to the sweated vegetables; excellent source of vitamins A and C, fiber, and potassium, promoting immune health, skin health, and digestive function.
2 tsp ground cumin: Anti-inflammatory and rich in iron, supporting red blood cell production and digestion.
1 tsp smoked paprika: Contains antioxidants like vitamin E, supporting skin health.
1 tsp dried oregano: High in antioxidants and vitamin K, promoting immune and bone health.
1-2 tbsp chili powder (depending on heat preference): Contains capsaicin, which supports metabolism and has anti-inflammatory properties.
1 tbsp coconut aminos (optional): Lower in sodium than soy sauce, with a touch of sweetness, supporting balanced flavors.
Sea salt, to taste (optional): Provides trace minerals that support electrolyte balance.
1 tbsp fresh lime juice, to serve (optional): High in vitamin C, supporting immune health and iron absorption.
2 tbsp fresh cilantro, chopped, plus more to serve: Contains antioxidants, vitamin C, and compounds that support detoxification.

Directions:

Prepare the Acorn Squash: Either steam the acorn squash until tender or roast it with the skin on at 400°F (200°C) for 30-40 minutes, until soft. If roasted, let it cool slightly, scoop out the flesh, and set aside.
Sweat the Vegetables: Place a large, deep pot over medium-high heat. Add the diced onions and cook for 3-5 minutes until they begin to soften, adding a splash of water if needed to prevent sticking. Add the garlic, carrots, red pepper, and prepared acorn squash. Cook for another 5 minutes to allow the vegetables to release their flavors and soften.
Add Remaining Ingredients: Stir in the crushed tomatoes, tomato paste, kidney beans, water or vegetable broth, cumin, smoked paprika, oregano, chili powder, coconut aminos (if using), and sea salt (if using). Mix well.
Simmer the Chili: Bring the mixture to a boil, then reduce the heat to a simmer. Cook, uncovered, for 20-25 minutes, stirring occasionally, until the carrots are tender and the chili has thickened.
Serve: Remove from heat. Add the fresh lime juice and 2 tablespoons of chopped cilantro, stirring to combine

Serving Suggestions:

Serve the chili over brown rice (high in fiber and magnesium), quinoa (complete protein and iron source), or your favorite protein like eggs (rich in protein and choline) or tofu (high in protein, calcium, and iron). For a hearty, filling option, serve over roasted sweet potatoes (vitamin A and fiber) or turnips (vitamin C and potassium).
Garnish with extra cilantro, and enjoy this hearty, nutritious chili!

Acorn Squash Chili