Soulfuel Health Coach

SoulFuel Health Coach

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Cranberry Oat and Tahini Cookies

Ingredients:

1 cup rolled and sprouted (GF) oats

1/2 cup hemp hearts

1/2 cup tahini 

1/4 banana, mashed

1/2 cup organic dried cranberries

2 Tbs. raw honey

1/2 tsp. Vietnamese cinnamon

pinch sea salt


Directions:

1. Preheat oven to 325^.

2. Place all ingredients in bowl of mixer. Blend together. 

3. Using a small ice cream scoop, portion out 10-12 cookies. 

Place on a parchment-lined sheet tray. Press each flat with palm of your hand.

4. Bake for 15 minutes. Remove from oven and allow to cool. 


*These cookies are great for breakfast. 

**Gluten, Dairy AND Egg Free

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Wild Salmon Cake with Broccoli Mash

Ingredients:

For Salmon Cake

1/2 lb. wild salmon fillet, skin removed

3-4 peeled broccoli stems, shredded to equal 1 cup

1/2 cup organic celery, minced

1 Tbs. capers, rinsed, drained and chopped

1 Tbs. lemon juice

pinch Himalayan sea salt 

For Broccoli Mash

1 head broccoli florets

1 bunch cilantro, clean, stems removed

1 lemon juiced

pinch cumin

sea salt

1/2 cup extra virgin olive oil


Directions:

1. Set over temperature to 350^

To remove skin from salmon fillet: lay fillet on cutting board; dig your fingers into the tail end of the fillet, pressing down to hold it in place. Holding a sharp and flexible boning knife at an angle to the flesh, cut down toward the skin; grasping the tail end of fillet, wiggle it back and forth as you slide knife along skin toward the other end of filet…the knife kind of stays between the flesh and the skin while the wiggling and pulling of the tail end is where the separating action takes place. Practice makes perfect! Set fish aside, feed skin to your dog. 

2. Cut washed florets off of broccoli stems and set aside for mash. Stand stem up right, on cutting board, and with a paring knife, cut outer, tough skin off stems. Set up Cuisinart with shredding blade or shred stems on box grater. Place in medium mixing bowl.  

3. Mince 2-3 stalks celery and add to bowl. Rinse capers and mince. Add to bowl.

4. Remove shredding blade of Cuisinart and fit with chopping blade. Cut salmon into 4-5 chunks with a knife then put in food processor and pulse a few times. Do NOT puree salmon into a paste! Add roughly ground fish to veggies. Season with salt, pepper and lemon juice. Mix thoroughly.

5. Squeeze mixture together into 2 large or 4 small patties. Place on parchment-lined baking sheet and bake in oven for 20-25 minutes. 

6. While cakes are cooking, place broccoli florets in top of steamer. Add 1 cup of water in pot below. Once water is boiling put lid on and steam florets until bright green and slightly tender. 

7. Set up clean food processor with cutting blade. Add 1 bunch of cilantro leaves to machine. Add florets, juice of 1 lemon, pinch sea salt and cumin. Drizzle in olive oil as machine is running. Pulse just until you have a rough mash.

8. To serve: Dollop broccoli mash in center of plate. Place hot salmon cake on top and drizzle with olive oil.                                                     **Gluten and Dairy Free**

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Duck Salad with Pomegranate Seed Vinaigrette and Cinnamon Roasted Carrots

 

Ingredients:

2 duck breasts

garden-herb sea salt

1 -8 oz. bag of carrots

a drizzle of olive oil 

1 tsp. cinnamon

1 bag wild arugula 

1 pomegranate

1/3 cup extra virgin olive oil

2 Tbs. red wine vinegar

1 clove garlic, minced

1 tsp. Dijon mustard

sea salt and pepper, to taste


Directions:

1. Preheat oven to 400^. Wash carrots; cut each into 3rds (on an angle). Place on a sheet tray in one layer. Drizzle with olive oil, sprinkle with salt and  cinnamon. Roast for 30 minutes.

2. Cut pomegranate in half, through the middle, not the stem. Place a medium bowl on counter. Hold half of the fruit upside down over the bowl. Carefully whack the back of the fruit to release the seeds, which should drop into the bowl. Be careful not to whack your hand. Repeat with other half and set seeds aside. 

3. Whisk together the oil, vinegar, mustard, and minced garlic (or grate on a microplane). Add salt to taste and stir in the pomegranates. 

4. Slightly trim back the edges of fatty skin on duck breast. Then "score" the remaining fat with a sharp knife in a criss-cross pattern. Rub garden-herb sea salt into the slits. 

5. Heat a cast-iron skillet, place duck breasts in pan, skin-side down. Cover with a lid and sear on medium heat for 6 minutes, Flip and cook for a few more minutes (depending on size of breasts) until they spring back slightly (medium rare). Remove from heat and allow to rest for 5 minutes before slicing. 

7. Place aruglua in a large wooden salad bowl. Toss with some of the pomegranate vinaigrette and warm carrots. Mound portions of salad on plates, to serve, and top with thinly sliced duck breast. Drizzle rest of dressing over duck.

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Garden Herb Sea Salt

Ingredients:

2 cups coarse Himalayan sea salt

8 stems fresh rosemary

15 stems fresh thyme or lemon thyme

6 stems fresh sage leaves

Directions: 

1. Rinse stems thoroughly and roll up in a clean dish towel to pat dry.

2. Lay herb stems out on a dry dish towel for a few hours to rid of excess moisture.

3. Once leaves are no longer damp, strip leaves off stems and place in food processor. 

4. Pour 2 cups coarse sea salt into food processor and pulse until herbs are finely chopped and salt is less coarse. 


NOTE: The salt preserves the freshness of the herbs. 

USES: Season fish, chicken, meat, veggies, potatoes and eggs with this salt for a yummy and easy meal. 

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Wild Salmon with Fennel Sauce

Ingredients:

1 fillet of wild sockeye salmon 

2 bulbs fennel

1 lemon, juiced 

3 Tbs. tahini paste

1-2 Tbs. water, as needed 

sea salt and pepper, to taste

optional: 1/2 tsp. fennel pollen


Directions:

1. Preheat oven to 350^. Line a roasting pan with parchment paper. Lay fillet flat in pan. 

2. Blend tahini, lemon and water in blender until smooth. Spread evenly over salmon. Season fish with salt, pepper and half of the fennel pollen.  

3. Remove fennel fronds from bulb. Roughly chop half of the fronds and arrange on top of sauce. Set aside.

4. Cut the fennel bulbs in half. With a paring knife remove the core, then cut each half into 1/4 inch slices. Arrange fennel slices in a separate roasting pan. Drizzle with extra virgin olive oil. Season with salt, pepper, and the rest of the pollen and fronds. 

5. Place both pans in oven and roast for 20 minutes, or until fish is cooked and fennel has softened. 

6. Divide fish evenly among 4-5 plates and serve with roasted fennel. 

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Veggie Rolls with Tahini-Cilantro Dipping Sauce

 Ingredients:

1 pkg. Vietnamese Spring roll wrappers

1 bu. local asparagus or a handful of sugar snap peas

2 carrots, cut in 2 inch matchsticks

3 small baby cucumbers, cut in 2 inch 

matchsticks

4 radishes cut in thin half moon slices

1 bag of fresh sprouts

6 leaves of romaine, julienned

1/2 cup cilantro leaves, removed from stem

1/2 cup of basil or Thai basil leaves, removed from stem

1/2 cup fresh mint leaves, removed from stem

Sauce:

1 Tbs. organic Miso paste

2 Tbs. tahini paste

2 Tbs. lemon juice

2 Tbs. water or more as needed

4 Tbs. cilantro leaves 

optional: ginger or garlic

pinch sea salt


Directions:

1. Fill a wok with 3-4 inches of water.  Bring to a boil and then turn down to a simmer. 

2. Cut the top 3 inches off the asparagus stalks (or remove the stem and string from the sugar snaps).  Blanch in boiling water just until they turn bright green. Remove with a slotted spoon and plunge into a bowl of cold water to stop the cooking. Strain and place in a small bowl. 

3. Arrange other prepped veggies into individual small bowls. Line bowls up in a  row.

4. Set out a dinner plate as a work surface. Place a few drop of water on it so the rice wrapper doesn't get stuck to plate. Pick up one rice wrapper with tips of fingers, at the top of the circle.  Carefully dip half  of paper into water, then turn and dip other half.  Your fingers will get hot, but shouldn't burn. 

5. Lay wrapper flat on plate.  Select a pinch full of each veggie and place one on top of the other, 1/3 of the way towards the center of the wrapper.  Top veggies with 1 of each leaf. Pick up the edge of the wrapper, closest to you, and fold up and over your bundle of veggies, tucking tightly. Now fold the 2 side flaps in toward the center. Now, before rolling any more, lay 2 asparagus tips or a basil leaf or a few radishes, in a row ahead of the veggie bundle. Continue to roll over this decorative row (see photo). 

6. Continue rolling and wrapping until all wrappers are used. Place completed rolls on a platter, not touching one another. Cover with a clean and damp dish cloth and refrigerate until time to serve. 

7. To make sauce: Place all ingredients in blender and blend until smooth., 

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Strawberry Rhubarb Crisp

Ingredients:

4 cups rhubarb, cut into 1/2 inch pieces

3 cups organic strawberries, quartered

3/4 cup organic sugar

1  Tbs. ginger root, freshly grated

2 tsp. vanilla extract

3 Tbs. tapioca starch


Topping:

1 cup oats, gluten-free

1/2 cup almond meal

1/4 cup organic sugar

1/2 tsp. cinnamon

4 Tbs. grass-fed butter


To serve: 

1 can coconut whipping cream, refrigerated


Directions:

Preheat oven to 350^

1. Wash approximately 4 stalks rhubarb, chop and place in large mixing bowl. Wash strawberries, remove stems, quarter and place in same bowl. Add the rest of ingredients and stir. 

2. In a separate small bowl, add all the ingredients for the topping. Cut the butter into the dry ingredients with 2 knives until it is a crumbly texture. 

3. Pour fruit mixture into an 8 x 8 baking pan (or the like) and crumble topping over fruit. 

4.  Bake at 350^ for 30 minutes.

5. Whip chilled coconut cream and serve a dollop on top of warm crisp.


**Gluten free

 




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Lupe’s Ceviche on Crispy Tostadas with Avocado Mashes

Ingredients:

1 1/2- 2 lbs. FRESH haddock

juice of 3 limes 

1 small Spanish onion, minced

3 cloves garlic, minced

pinch sea salt, to taste

1 large English cucumber, diced

2 ripe heirloom tomatoes, diced

1 cup fresh cilantro, chopped

1-2 tps. Worcestershire sauce


Directions:

1. Dice fish, marinate with lime juice, salt, garlic and onion for an hour. 

2. Add cucumbers, tomatoes, cilantro and Worcestershire sauce.  Season to taste.

To make tostadas:

2 cups masa flour

1 1/2 cups water

4 ripe avocados, mashed

1 lime, juiced and added to avocado

salt to taste


Directions: 

1. Mix masa flour and water. Knead thoroughly for 2 minutes until you've formed a soft dough (if feels dry add water little by little). 

2. Divide dough into 16 equal balls. Cover with a damp cloth to keep moist. 

3.  Line a tortilla press with a zip lock bag slit open on sides ( like a folder). 

4. One at a time place each ball between the plastic sheets and press til flat. Move to hot skillet or griddle pan to cook.  

5. Cook each tortilla for 30 seconds a side, turning 3 times each. remove to platter and allow tacos to cool.  

6. Heat a skillet with a Tablespoon or 2 of vegetable oil ( I LIKE COCONUT OIL). Toast 1 taco at a time until crips on each side, then remove to plate. Keep warm with towel. 

7. Smear avocado on each tostada then spoon Ceviche on top. Sprinkle with cilantro.

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Warm Split-Pea Salad with Ginger Braised Greens

Ingredients:

2 cups dry split peas

1 piece kombu seaweed

3 carrots, diced

3 stalks celery, diced

1 large onion, diced

4 cloves garlic, minced

2 inch piece ginger, grated

pinch red pepper flakes

garden-herb sea salt (see recipe #5)

32 oz. veggie stock or chicken stock

2 cups of water

2 bunches greens: collards, kale or chard, washed , stems removed and cut into strips

2 lemons, juiced

Evoo 

1/2 bunch chopped cilantro to serve


Directions:

1. The night before making soup, pick through peas and remove any little stones. Soak peas in bowl with plenty water and Kombu seaweed over night. (Note: Soaking with seaweed helps make beans and peas more digestible).

2. Saute carrots, celery and onions in a heavy bottomed pan with a drizzle of extra virgin olive oil. 

3. Once veggies have caramelized add half the ginger and garlic, and a pinch of  hot pepper flakes. Cook stirring for 1 minute. 

4. Drain peas and add to pot. Cover with stock and the water.  Place lid on top and simmer over medium heat until peas are cooked, but not mushy.  Taste for seasoning. 

5. Heat a separate skillet and add a drizzle of evoo followed by the rest of the ginger and garlic. As soon as you smell the aromatics add the greens. Put a lid on the pan and allow to braise until softened. Season with herb salt. 

6. To serve: ladle peas into a bowl, top with greens, drizzle with lemon juice, Evoo and plenty of cilantro.