Category: Entreés

Chef V’s Guacamole w/Pomegranate and Mango

I like to make this guacamole for the holidays – so pretty and festive!

Chef V tip: save the pit and keep it in the mixture to keep the guacamole from turning brown.

creamy green smoothie

Ingredients

2 large ripe avocados
2 tsp. fresh lime juice
1/2 tsp Fine sea salt
1/4 small white onion, finely diced
3 fresh cilantro sprigs with stems, chopped
2 Tbs. diced mango
2 Tbs. pomegranate seeds
1 tsp. Chopped jalapeno (optional)

Directions

For guacamole: Cut the avocados in half and remove the pits. Scoop the flesh into a bowl. Using a fork or a potato masher, mash the avocado with the lime juice and 1/2 tsp. salt until the guacamole is smooth but still has a little texture and some chunks. Stir in the onion, mango, cilantro and jalapeño (optional). Top with pomegranate seeds. Taste and adjust the seasoning for dipping. Serves 4.

Grilled Artichokes with Two Sauces

Grilled artichokes, precooked and finished at the picnic. They’ll love these on the barbecue. Serve with my two vegan sauces:  Raw Horseradish Mayonnaise, and  Vegan Herb Aioli.

grilled artichokes

Serving Size: 2 People

Ingredients

  • 6 cups filtered water
  • 1 large fresh artichoke
  • 2 cloves garlic, peeled
  • 1/2 white onion
  • 1/2 lemon, juiced
  • 1 teaspoon apple cider vinegar
  • Sea salt and freshly ground black pepper, to taste

Directions

Bring the 6 cups of water to a boil in a stockpot.

Trim the thorns from the artichoke leaves with scissors. Cut the artichoke in half vertically and remove the fuzzy center. To the boiling water, added the artichoke, garlic, and onion. Boil, covered, for 45 minutes – one hour, or until the leaves pull out easily. Transfer the artichoke halves to a paper towel cut side down or drain the water.

Heat a grill or grill pan. Place the artichokes cut side down on the hot grill or grill pan and char for 2 to 3 minutes, until you get good grill marks. This will add a nice smokiness. Plate the artichoke halves cut side up. In a small bowl, whisk the lemon juice and vinegar, drizzle over the artichoke, sprinkle with sea salt and pepper, and serve with Vegan Herb Aioli or Raw Horseradish Mayo.

White Sweet Potato Purée

Everyone loves mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

sweet potato puree

TOTAL: 1 hour

Serving Size:2

Ingredients

  • 1 large white sweet potato, peeled and chopped
  • 3 cups filtered water
  • 1/4 cup Chef V’s Raw Almond Milk or coconut milk
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper, optional
  • 1/4 teaspoon red pepper flakes, optional

Directions

Boil the sweet potato pieces in the 3 cups of water in a large pot for 15 minutes, or until soft. Transfer the pieces to a Vitamix and add the milk, sea salt, cayenne, and red pepper flakes, and process until smooth. Serve immediately or keep refrigerated for up to 1 week.

Chef V’s Mango Burrito Bowl w/ Fresh Wild Halibut

I love fish. Its high in protein, omega-3 fatty acids, selenium, and other nutrients. It also tastes great and go fit in easily tomost dishes. I love seasoning this and adding it to a burrito bowl. Its light, gluten-free, high protein and tons of nutrients.

Add 4-6 oz halibut to this burrito bowl. Serves 3.

burrito bowl with wild halibut

Ingredients

  • For the fish:
  • 1 lb halibut
  • 1tbps. olive or coconut oil
  • 1 tbsp. coconut sugar
  • 1 tsp. garlic powder
  • 1 tsp onion powder
  • 1 tsp. paprika
  • 1 tsp. salt
  • 1/2 tsp pepper
  • For the burrito bowl:

    2 cups organic mixed greens (arugula, spinach, red leaf, kale, chard, green leaf, or romaine, etc.)

  • 1 cup cooked organic quinoa or brown rice, cooled
  • 3⁄4 cup organic black beans, cooked and cooled
  • 1⁄2 mango skinned and cubed
  • 1⁄4 cup chopped cilantro
  • 1⁄4 small red onion diced
  • 1 small lime, juiced
  • 1⁄2 avocado, skinned, cubed
  • Optional: 4-6oz protein like grilled chicken or salmon.

Directions

For the fish:
Mix the seasoning together in a small bowl. cover the fish in oil. generously coat the fish in the seasoning. Grill on the grill on medium for 3 minutes each side (depending on the thickness of your fish. Cook longer if thicker). Remove from grill, cover in foil and let sit for 5 minutes to rest and continue cooking). Add to the mango burrito bowl for a nice refreshing take on this classic.

For the burrito bowl:
Fix two bowls with lettuce on the bottom. Top with plain quinoa (or rice) and beans. Mix mango, onion, cilantro, and lime juice in a small bowl. Add mango mixture to top of salad. Top with avocado, optional protein and serve. Bon Appétit!

Serves 2

Creamy Curry Pumpkin Soup

The only thing more comforting than a bowl of soup is a bowl of homemade soup that is both vegan and gluten-free. There’s something special about cooking comforting meals like this during the Fall that will warm you up and have your kitchen smelling festive.

Cozy up with someone you love and enjoy this delicious pumpkin soup on a cool fall night! – Veronica

vegan ambrosia salad

Serving Size:2

Ingredients

  • 1 tbsp. olive oil
  • 1 yellow onion, diced
  • ½ cup organic Crimini mushrooms, sliced
  • 1 clove garlic
  • 1 tsp. curry powder
  • 1 ½ tbsp. gluten-free flour (we like Bob’s Red Mill)
  • 3 cups organic vegetable broth
  • 2 cups Chef V’s Organic Pumpkin Puree (see recipe HERE)
  • ½ cup of canned coconut milk
  • 1 tsp. nutmeg
  • 1 tsp organic sea salt
  • ½ tsp. black pepper

Directions

Bring oil to medium high heat and saute onion and mushrooms for 3 minutes or until onions are translucent.

Add garlic, curry powder and gluten-free flour to the pan to continue to cook for one more minute.

Slowly add the vegetable broth and bring to a boil.

Cook and stir for a couple of minutes until the soup starts to thicken.

Add the pumpkin puree, coconut milk, nutmeg, salt and pepper.

Continue to stir and cook for an additional 5 minutes.

Blend small batches of soup in a Vitamix or blender to a get a smooth texture and serve hot.

What Do I Eat Today – Featuring Almond Flour Crusted Chicken

what do I eat today

This “What Do I Eat Today” menu starts with warm lemon water, then Green Drink. For breakfast, a new recipe for an Immunity Smoothie you are going to love.  For dinner,  my new recipe for Almond Flour Crusted chicken, served with my Mandarin Asian Salad.

lemons

I have lemon water in the morning and then I wait until I'm hungry to have my Green Drink.

immunity smoothie

For Breakfast – Chef V's Immunity Smoothie

I've created this new Immunity Smoothie to start the day. Made with ginger, turmeric, kale and coconut water, it gives me extra drive as I start a busy day.

Get the recipe

For Lunch – Chef V's 'Chipotle' Mango Burrito Bowl

My “What do I Eat today” lunch is my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add any of your favorite ingredients like grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas.  – Veronica

Get the recipe

Almond Flour Crusted Chicken, Mandarin Asian Salad

Dinner – Almond Flour Crusted Chicken

A new recipe that uses crushed almond flour crackers and a honey mustard sauce. It makes a delicious main course, accompanied by my Mandarin Asian Salad.

Get the recipe

Dinner – Mandarin Asian Salad

You can use lots of different greens to make this Asian inspired salad but I always include cabbage. If you are cleansing, just skip the mandarin oranges to keep it cleanse friendly.

Get the recipe

Chef V’s BBQ Salmon

Get outside for the last enjoyable parts of summer!  Chef V founder Veronica Wheat created this BBQ salmon recipe as the main course of a special outdoor meal for her husband Brandon.

BBQ salmon

Serving Size: 2 People

Ingredients

  • 2 salmon fillets (6 oz.)
    (skin on preferred)

Marinade

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tbsp organic honey
  • 2 tsp Dijon mustard
  • 2 cloves garlic minced
  • 1 tsp paprika
  • 1 tsp salt
  • 1/4 tsp pepper

Directions

Marinate the salmon in the sauce for 30 minutes on the counter. Then, slap the non-skin side down on a bbq grill heated to 375 degrees.

Cook for 3-5 minutes and flip to the skin side with a large spatula. Cook an additional 3-5 minutes depending on the thickness of the salmon and how much you like it done. I personally like it medium rare and under cooked. I can't stand dry over done salmon. You can always add it back to the grill if need be, but not the reverse.

Serve with a salad, rice, sweet potatoes, or any side you desire.

Holiday Rack of Lamb

When cooking for a special occasion you want meals that are hearty, healthy and memorable.  Chef V makes this delicious go-to recipe when she needs a dinner party main course.

When shopping for lamb, try to find local USDA-Certified Organic Lamb. More and more, farms offering organic meat are built around the well-being of the lamb. The animals are all born and raised on the same farm on a simple diet of grass and hay; free of steroids, antibiotics, and hormones.

manly lamb chops

REST TIME: 2 hours
COOKING TIME: 45 minutes
SERVES: 2-4

Ingredients

  • 1 rack of lamb (Frenched*, 7-8 ribs each, 1.5- 2 lbs. total)
  • 2 tsp. fresh rosemary
  • 1 tsp. fresh thyme
  • 2 cloves of garlic, minced
  • Pinch of salt and pepper
  • 1 tbsp. olive oil

Directions

Rub the rack of lamb with rosemary, thyme, garlic, and pepper. Place in a gallon plastic bag with olive oil and coat the lamb in olive oil. Close the bag tightly and let marinate in the refrigerator overnight.

Bring the lamb out 2 hours ahead of time so that it can rest at room temperature before cooking. Preheat oven to 450 degrees. Make diagonal cuts or slivers along the fat on top about 1 inch apart. Sprinkle with salt and pepper and cover the exposed tip bones with foil to avoid burning. Cook for 10 minutes at 450 degrees then lower the temp to 300 degrees and cook for 10-15 minutes more. Lamb should be cooked to rare or medium rare and then be removed and covered with foil.

Let the lamb sit for 15 minutes and rest to finish cooking through. Slice the lamb in-between the bones, cutting away from the bone. Serve with rice, potatoes, or anything else your Man desires!

*Most stores already sell the rack of lamb Frenched. This means the skin, meat, and fat have been removed between the tips of the rib bone, to make it look nicer and easier to eat.

Warm Pumpkin Salad

This is a delicious fall treat for those first cool days that signal the end of summer. It’s very filling and makes you feel full even though it’s a salad. It’s also very healthy and vegan. – Veronica

pumpkin quinoa salad

Serving Size: 2-4 people

Ingredients

Warm Pumpkin Salad

  • 1 Tablespoon coconut oil
  • 1/4 cup diced sweet or yellow onion
  • 1 small pie pumpkin, skinned, seeded and chopped into 1/2 inch cubes
  • 1 clove garlic, minced or pressed
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon fresh thyme leaves
  • 1 cup cooked quinoa
  • Sea salt, to taste
  • Freshly ground black pepper
  • 4 cups wild greens (arugula, spinach, or mixed lettuces)
  • 1 cup pomegranate seeds

Directions

Warm the pumpkin: In a large non-stick pan, heat the coconut oil over medium heat. Add the diced onion and pumpkin. (The smaller the pumpkin is diced the more quickly it will cook.) Sauté the pumpkin and onions over medium heat for about 5 minutes, or until the squash is soft. Do not burn the pumpkin or onions.

Add the garlic, nutmeg and thyme, and cook for 1 to 2 minutes more. Transfer the pumpkin to a bowl and stir in the cooked quinoa. Add salt and pepper to taste. Cool mixture in the refrigerator for 15 minutes.

To serve, mix the dressing ingredients and drizzle over greens. Top with cooled pumpkin mix and garnish with pomegranate seeds. Serves 2-4.

Acai Bowl

Chef V tip: Try an acai bowl for breakfast, too!

Acai is a berry-like fruit native to the rain forests of the Amazon. It has a bitter taste and a very short shelf life, so we don’t often find them fresh in the store. Acai berries contain antioxidants, fiber, and heart-healthy fats.

acai bowl

Ingredients

  • 1 frozen unsweetened acai smoothie packet (I like Sambazon)
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries or blackberries
  • 1/2 cup Chef V’s Raw Almond Milk
  • 1/2 cup fresh seasonal fruit (blueberries, raspberries, kiwi, peaches) use your favs!
  • 1 tablespoon shredded unsweetened coconut
  • 1/4 cup crushed raw almonds, optional

Directions

In a Vitamix, process frozen acai juice, blueberries, raspberries, and almond milk on medium until smooth. Transfer to a bowl and top with your favorite fresh fruit, coconut, and almonds, if desired.

White Sweet Potato Purée IBS Version

You just can’t have a special meal without mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk. This recipe is designed for people with IBS who are following a low FODMAP diet.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

sweet potato puree

TOTAL: 1 hour

Serving Size:2

Ingredients

  • 1 large white sweet potato, peeled and chopped
  • 3 cups filtered water
  • 1/4 cup Chef V’s Raw Almond Milk or coconut milk
  • 1/4 teaspoon sea salt

Directions

Boil the sweet potato pieces in the 3 cups of water in a large pot for 15 minutes, or until soft. Transfer the pieces to a Vitamix and add the milk, and sea salt and process until smooth. Serve immediately or keep refrigerated for up to 1 week.

Mandarin Asian Salad

You can use lots of different greens to make this Asian inspired salad but I always include cabbage. If you are cleansing, just skip the mandarin oranges to keep it cleanse friendly.

For additional protein, add my Almond Crusted Chicken to the dish.

V with Asian salad

Salad

Salad

  • 3 cups mixed greens
  • 1 cup shredded cabbage
  • 1/2 cup shredded carrot
  • 1/4 cup toasted slivered almonds
  • 2 tbsp chopped green onion
  • 1/4 cup bean sprouts
  • 2 mandarins, cut into segments
  • 1 tbsp Asian dressing

Dressing

Asian Dressing

  • 2 tbsp olive oil
  • 1 tbsp sesame oil
  • 1 tsp fresh grated ginger
  • 1 tbsp rice wine vinegar
  • 1 tsp sesame seeds
  • 1 tbsp coconut nectar

Blend well.

Chef V’s Almond Flour Crusted Chicken

This is a new recipe I created recently that uses crushed almond flour crackers and is served with a honey mustard sauce. It makes a delicious main course, accompanied by my Mandarin Asian Salad.

chia seed pudding

Ingredients

2 chicken breast, boneless, skinless (pounded flat so they cook even)

Marinade

    • 1 tbsp lemon juice
    • 1 tbsp Dijon mustard
    • 2 garlic clove, minced
    • 1 tsp. apple cider vinegar
    • 1 tbsp olive oil
    • 1 tsp. Chopped fresh herbs (oregano & thyme)
    • Pinch of salt and pepper

Breading

  • 2 cups Simple Mills almond flour crackers blended finely
  • Add 2 tsp fresh chopped oregano & 2tsp fresh chopped thyme

Honey Mustard

  • 2 tbsp yellow mustard
  • 1 tbsp honey

Directions

Mix all marinade ingredients together in a small bowl. Use the sauce to marinate the chicken for at least 30 minutes.

Remove the chicken from the marinade and dip in the breadcrumbs, coating the chicken on all sides.

Heat 3 tbsp. oil to medium high and add chicken to hot oil. Cook for 3-5 minutes on each side, carefully not to burn by reducing heat to medium as needed.

Serve with honey mustard dipping sauce. 

Sloppy Joes with Chef V BBQ Sauce

This Sloppy Joe recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw on a gluten-free bun.

Did you know the sandwich probably originated in Sioux City, Iowa in the 1930s. According to legend, the “loose meat sandwich” was created by a cook named Joe. My version is made with ground turkey and my tomato-less BBQ sauce.

sloppy joe sandwich

Ingredients

-2 tbsp water

– 1 lb organic ground turkey

– Chef V's BBQ sauce

Directions

Add 2 tbsp water to a frying pan over medium high heat. Add the ground Turkey and brown the turkey (about 5 minutes). Mix with the BBQ sauce on the stove. 

Continue to warm for 1-2 minutes and serve with your favorite gluten free bun and my coleslaw recipe.

Raw Coleslaw

This coleslaw recipe goes well with my BBQ Jackfruit Sandwich, my Shredded Chicken Sandwich, and my Sloppy Joe Sandwich.

coleslaw

Ingredients

-2 cups shredded green cabbage
-1/2 cup shredded carrot 
-1/2 cup shredded red cabbage 
-3/4 cup Chef V Raw Mayo 
-1 tbsp.  coconut sugar 
-Salt and pepper to taste 

Directions

Mix all ingredients. Serve on my Jackfruit, BBQ Chicken or Sloppy Joes sandwiches on your favorite gluten free bun.

Pulled BBQ Jackfruit Sandwich – Vegan

This Pulled BBQ Jackfruit Sandwich recipe uses my tomato-less bbq sauce and is vegan. Serve with my coleslaw on a gluten-free bun.

jackfruit

Ingredients

– 2 cans Jackfruit

– 2 cups Chef V's BBQ sauce

Directions

Remove jackfruit and drain water out from the can. Heat jackfruit and BBQ sauce on the stove for 4-7 minutes until the jackfruit is warm. Shred the jackfruit like shredded “meat”. 

Serve hot with your favorite gluten free bun and my coleslaw recipe.

Tasty Lettuce Cups

A delicious combination of water chestnut crunch, meaty mushrooms, fresh zucchini, and savory aminos. 

 Chef V's Tip: For more protein, add 1 pound ground chicken or turkey. Raw coconut aminos are a fabulous replacement for soy sauce.

tasty lettuce cups

Ingredients

  • 1 tablespoon coconut oil
  • 1/2 cup diced white onion
  • 2 cloves garlic, minced or pressed
  • 2 cups diced crimini mushrooms
  • 1 cup diced zucchini
  • 1/2 cup diced water chestnuts
  • 2 carrots, shredded
  • 1/4 cup raw coconut aminos (I like Coconut Secret)
  • 5/6 lettuce cups (iceberg or boston lettuce leaves)
  • Optional: 1 pound ground chicken or turkey

Optional toppings:

  • 1/4 cup chopped cilantro
  • 1/4 cup chopped raw cashews

Directions

In a large skillet, sauté onion in coconut oil over medium high heat for 2 minutes. Add garlic and cook for 1 minute, then add mushrooms and veggies (or ground chicken) and cook for 3 more minutes. Stir in coconut aminos and cook for 2 minutes more.

To serve, spoon mixture into lettuce cups. Top with cilantro and cashews.

Grilled Chicken Pesto Pasta

Chef V's Tip: Substitute the chicken with 2 cups of your favorite grilled veggies to make this dish vegan.

Grilled Chicken Pesto Pasta

SERVES 2

Ingredients

  • Sea Salt and freshly ground black pepper, to taste
  • 1 pound boneless skinless chicken breast
  • 2 cups cooked brown rice or quinoa pasta
  • 1/2 cup Chef V's Easy Raw Pesto

Directions

Preheat a grill or grill pan to medium-high. Lightly salt and pepper the chicken (or veggies) and grill for 3 to 5 minutes on each side, or until thoroughly cooked. Cut chicken into pieces and combine with cooked pasta and my Easy Raw Pesto.

What Do I Eat Today – Gluten-Free

This “What Do I Eat Today” gluten-free menu starts with warm lemon water, then Green Drink. For breakfast, Avocado Toast is a rich tasting treat. Lunch is my “Chipotle” style Burrito Bowl, and the day’s snack is a choice of three different hummus’s served with fresh veggies.

Dinner is my Quinoa Enchiladas – you can follow the recipe online or watch me make it on my YouTube channel.

First Thing in the Morning

I have lemon water in the morning and then I wait until I’m hungry to have my Green Drink.

For Breakfast – Avocado Toast

A special breakfast or a brunch treat, my recipe adds flavor to the avocado with a hint of vinegar’s tang and red pepper flakes.

Get the recipe

Lunch – Chef V’s ‘Chipotle’ Burrito Bowl

Here’s my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add any of your favorite ingredients like grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas.  – Veronica

Get the recipe

Snack – Choose from Three Hummus’s and Fresh Veggies

Choose from three of my Hummus recipes, pair with fresh veggies, and have a rich tasting and delicious gluten free snack.

Get the recipe – Easy Hummus

Get the recipe – Green Goddess Hummus

Get the recipe – Red Beet Hummus

Dinner – Quinoa Enchilada

My famous Quinoa Enchilada – or “the whole enchilada” as my husband says. That’s so cheesy – no pun intended. This recipe is approved for the purpose of cleansing as long as you substitute vegan cheese and omit the corn. Watch my YouTube video or read the recipe on the blog.

Get the recipe

Chef V’s Pistachio Crusted Salmon

This salmon dish is delicious and super easy to make. It’s also filled with lots of healthy fats and omegas. It takes less than 5 minutes to prep and less than 20 minutes to cook. It also makes great leftovers. Or you can serve 4 with this recipe. 
 
I usually buy a large piece of salmon, make the whole thing, serve my husband and myself, and then have leftovers for my lunch salads. I love having extra protein prepped and ready to just toss on a mixed green salad during the week. It makes meal prep easy and that much healthier.
 
I recommend wild caught salmon like Coho or wild Alaskan salmon. I’m not a huge fan of sockeye salmon because it’s not as fatty and tends to cook more dry, but use whatever type your heart desires or what’s fresh and wild for your availability. 
pistachio crusted salmon
 This dish was made by a dear friend for me one night @msjulesfit on Instagram and I’ve been making it at least once a month ever since. I promise this will be one of your favorite salmon recipes! 

Ingredients

  • 1.5 lb salmon
  • 1 1/2 tbsp lemon juice
  • 1 1/4 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 3 + cloves minced garlic
  • 1 tbsp honey or maple syrup
  • 1/4 cup crushed pistachios
  • Salt and pepper to taste

Directions

Rinse and pat dry your salmon fillet. Cut slits on top to soak in the flavor. Line a baking sheet with parchment paper and heat oven to 375. Put the salmon on the lined baking sheet and salt and pepper the salmon. 

Mix the marinade ingredients together. Oil, lemon, Dijon, honey, and garlic. Pour over the salmon and add the crushed pistachios on top.

Bake for 18 minutes, remove and let rest for 5 minutes. Serve with your favorite sides. Enjoy! The best part is that it’s pre-cleanse approved!

Serves 4 or 2 with leftovers 

BBQ Chicken Sandwiches

This pulled chicken recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw and a gluten-free bun.

To make this vegan version, check out my Pulled BBQ Jackfruit Sandwiches

pulled chicken sandwich

Ingredients

– 4 organic chicken breasts
OR
– 1 organic rotisserie chicken

– Chef V's BBQ sauce

Directions

For chicken breasts: poach the chicken in boiling water. Begin to check the chicken after 7 minutes, it should be an opaque white and not pink. Remove the chicken when done and start to shred with a fork.

For rotisserie chicken, shred the chicken super fine.

Add shredded chicken and mix with my tomato-less bbq sauce over low heat and warm. Serve the chicken warm on a gluten free bun with my coleslaw recipe.

Chef V’s Bibimbap Bowl

Bibimbap Bowls – a 10 minute meal! It’s the day before my holiday party and I’ve been cooking all day getting ready for tomorrow. I needed a fast but healthy meal. This one is a crowd favorite.

Check out my Instagram video making this easy meal.

bim-bop-bowl

Ingredients

  • 1 Lb organic ground Turkey
  • 3/4 cup island soyaki from Trader Joes
  • 2 green onions, slivered
  • 1 pack Trader Joe’s organic frozen rice
  • 2 fried eggs
  • Trader Joes siracha
  • Trader Joes green dragon sauce

Cleanse version:

  • 1/2 cup coconut aminos
  • 1 tbsp fresh minced ginger
  • 2 cloves garlic – minced
  • 2 chopped green onions (white part only, save green tops for topping)
  • 1 tbsp pineapple Juice
  • 1 tbsp sesame oil.
  • Marinate meat for 30 minutes minimum or up to 4 hours max.
  • Use brown rice or quinoa.

Directions

This meal only takes 10 minutes to cook but I did marinate the turkey for 30 minutes in Trader Joes island soyaki sauce and the white parts of green onion.

Then I heated the turkey on the stove top for 5-7 minutes until cooked.

While that was cooking I made the Trader Joes frozen rice in the microwave, I always have this as backup when I need rice in a pinch (although I prefer to cook my own).

Then I fried an egg. I layered the rice, turkey meat, a fried egg, added the green onion tops, and drizzled with siracha and green dragon sauce. All found at Trader Joe’s!

Can’t beat that 10 minute meal! Enjoy!

Green Curry with Avocado

Total: 1 hr

Prep: 30 Min
Cook: 30 Min

Serving Size: 2 people

INGREDIENTS

1 clove garlic, minced or pressed
1 tablespoon coconut oil
1/2 cup green beans
1 large zucchini, sliced into thin rounds
2 tablespoons green curry paste (I like Thai Kitchen)
1 cup coconut milk
2 large ripe avocados, diced
1/2 cup fresh basil, julienned
Cooked brown rice or cooked quinoa

INSTRUCTIONS

In a large saucepan, sauté the garlic in the coconut oil for 1 minute. Add the green beans and zucchini, and cook for 3 minutes. Stir in the curry paste, making sure to coat all of the vegetables. Slowly add the coconut milk and bring to a simmer for 3 minutes. Gently stir in the avocado and basil and turn off the heat. Serve over brown rice or quinoa, optional.

Chef V's Tip: For more protein add 1 pound chopped grilled chicken. This dish is great with brown rice.

Awesome Mac & ‘Cheese’ IBS Version

Chef V’s tip: This is my gluten-free, dairy-free version of macaroni and cheese with variations for those following a FODMAP IBS diet. – Veronica

super smoothie

Ingredients

  • 3 cups filtered water
  • 2 cups peeled and chopped butternut squash
  • 1/2 cup Chef V’s Raw Nut Milk
  • 1 tsp nutritional yeast
  • 2 cups raw cashews, soaked and drained
  • 1/2 lemon, juiced
  • 1/4 teaspoon sea salt
  • 2 cups cooked brown rice elbow pasta
  • Freshly ground pepper, optional

Directions

Bring the 3 cups of water to a boil in a saucepan and cook the butternut squash for 20 to 30 minutes, or until soft.

Process the cooked squash, nut milk, garlic (sub garlic for nutritional yeast for IBS version), cashews, lemon juice, and salt in a Vitamix until smooth.

Combine the ‘cheese’ sauce and cooked pasta, season with black pepper if desired, and serve.

Warm Cinnamon Quinoa

Warm Cinnamon Quinoa is an IBS friendly recipe.
Chef V’s Tip: My fool-proof way to cook quinoa is to use a rice cooker. Place 1 cup uncooked quinoa and 2 cups liquid (either 2 cups filtered water or 1 cup filtered water and 1 cup unsweetened almond or coconut milk) in the cooker and set it on the white rice setting.
If you don’t have a rice cooker, place the quinoa and 2 cups of liquid in a medium-sized pot. Bring it to a boil, reduce the heat to medium, and cover with a tight-fitting lid. Simmer, covered, for about 15-20 minutes, or until all the water is absorbed. remove the pan from the heat, fluff the quinoa with a  fork and keep it covered until ready to use.
IBS Version of this Recipe
Only change to the recipe is to limit pecans to maximum 10 pecan halves.

vegan eggnog

Ingredients

    • 1 cup uncooked quinoa, rinsed and drained
    • 1 cup Chef V’s Raw Nut Milk (see recipe) or coconut milk
    • 1 cup filtered water
    • 1 tablespoon raw coconut nectar (I like Coconut Secret)
    • 1/2 teaspoon ground cinnamon
    • Optional Toppings
    • 2 cups fresh blackberries
    • 1/3 cup raw pecans, chopped

Directions

Cook the quinoa in a rice cooker or if cooking on a stovetop, follow the directions in the tip above, except simmer for 15 minutes, or until most of the liquid is absorbed. Turn off the heat and let the quinoa stand, covered, for 5 minutes. Stir in the coconut nectar and cinnamon.

To serve, spoon into bowls and top with blackberries and pecans.

Awesome Mac & ‘Cheese’

Chef V’s tip: This is my gluten-free, dairy-free version of macaroni and cheese.

super smoothie

Ingredients

  • 3 cups filtered water
  • 2 cups peeled and chopped butternut squash
  • 1/2 cup Chef V’s Raw Nut Milk
  • 1 clove garlic, minced or pressed
  • 2 cups raw cashews, soaked and drained
  • 1/2 lemon, juiced
  • 1/4 teaspoon sea salt
  • 2 cups cooked brown rice elbow pasta
  • Freshly ground pepper, optional

Directions

Bring the 3 cups of water to a boil in a saucepan and cook the butternut squash for 20 to 30 minutes, or until soft.

Process the cooked squash, nut milk, garlic (sub garlic for nutritional yeast for IBS version), cashews, lemon juice, and salt in a Vitamix until smooth.

Combine the ‘cheese’ sauce and cooked pasta, season with black pepper if desired, and serve.

Seared Ahi Tuna

Serves 2 as an entreé or 4 as an appetizer. This recipe is low FODMAP, IBS friendly.

Chef V tip – This is great to dip in a little dish of raw coconut aminos. Serve with a side of my Easy Fried Rice or White Sweet Potato Purée.

ahi tuna

Ingredients

  • 2 lemons, juiced
  • 2 tablespoons cold-pressed olive oil, divided use
  • 2 tablespoons freshly ground rainbow peppercorns
  • 1 pound sushi grade ahi tuna steak
  • 1 teaspoon black sesame seeds
  • 1 teaspoon white sesame seeds
  • 1/4 cup chopped fresh flat-leaf parsley, for garnish
  • pink sea salt, optional, for garnish
  • Lemon slices

Directions

Mix the lemon juice and 1 tablespoon of oil in one shallow dish and place the freshly ground peppercorns in another. Coat the tuna steak in the lemon juice, then with the peppercorns and the sesame seeds.

Heat the remaining oil in a large pan over high heat. Once the oil is hot, sear the tuna for 30 seconds on each side. Remove the tuna and let it sit for 1 to 2 minutes before slicing into 1/4 inch thick pieces.

To serve, plate the tuna slices, sprinkle with sea salt and chopped parsley and top with lemon slices.

Chef V’s ‘Chipotle’ Burrito Bowl

Here’s my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add any of your favorite ingredients like grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas.  – Veronica

chia seed pudding

Ingredients

  • 2 cups organic mixed greens (arugula, spinach, red leaf, kale, chard, green leaf, or romaine, etc.)
  • 1 cup cooked organic quinoa or brown rice, cooled
  • 3⁄4 cup organic black beans, cooked and cooled
  • 1⁄2 mango skinned and cubed
  • 1⁄4 cup chopped cilantro
  • 1⁄4 small red onion diced
  • 1 small lime, juiced
  • 1⁄2 avocado, skinned, cubed
  • Optional: 4-6oz protein like grilled chicken or salmon.

Directions

Fix two bowls with lettuce on the bottom. Top with plain quinoa (or rice) and beans. Mix mango, onion, cilantro, and lime juice in a small bowl. Add mango mixture to top of salad. Top with avocado, optional protein and serve. Bon Appétit!

Serves 2

Easy Fried Rice

This Chef V recipe satisfies a craving for carbs with high fiber brown rice, healthy seasonings, and very flavorful veggies. Make it easy on yourself and prep enough for several meals, so when you aren’t motivated but have to eat, you reach for this healthy entrée and not for chips.

Chef V tip: For more protein, add 1 pound chopped grilled chicken. This is a great side or a meal in itself.

easy fried rice

Ingredients

• 1 pound mixed veggies (use your favs!), lightly salted

• ½ cup diced yellow onion

• 2 tablespoons coconut oil, divided use

• 2 cloves garlic, minced or pressed

• 2 cups cooked brown rice

• 2 tablespoons raw coconut aminos, divided     (I like Coconut Secret®)

• ½ cup pineapple, diced

• ¼ cup chopped cilantro

• 1 teaspoon red pepper flakes, optional

Directions

  1. Spray a grill or grill pan with coconut oil cooking spray. Cook veggies for 3-5 minutes per side, until done. Remove from grill, cut into 1-inch pieces, and set aside.

    Sauté onions in 1 tablespoon of oil over medium-high heat for 3-4 minutes, or until translucent. Add garlic, remaining oil, and cooked rice. Cook for 1-2 minutes, then stir in 1 tablespoon of coconut aminos. Continue to cook for 1 more minute. Slowly stir in the remaining coconut aminos, diced pineapple, and grilled veggies. Cook for 2 minutes. Stir in cilantro and red pepper flakes, if desired. Remove from heat, plate, and serve hot.

Benefits of Wild Salmon (and The Best Recipes)

Many people nowadays know that wild salmon has omega-3s. But what exactly does that mean? What's the big deal about it … are the benefits of wild salmon legit? Chef V explains….

Does Chef V Stand For “Vegan?”

Sometimes people ask me if I’m vegan or if I think being vegan is healthy. Maybe that’s because ChefV.com sells only vegan-friendly products like our famous Organic Green Drink.

The short answer is, no, I’m not vegan. It’s just that, well, it’s a little hard to detox when you’re eating a ton of animal protein. That’s because animal protein is harder to digest. And if the animals are factory-farmed, then it’s laden with toxins.

However, I believe a little animal protein in the diet is healthy. As long as the source is organic/grass-fed/wild/pasture-raised and not factory farmed, animal protein can be part of a healthy, balanced diet.

To my knowledge, there’s never been a traditional society on Earth that was 100% vegan. Every indigenous society throughout history has thrived on at least a minimum amount of animal protein. However, the standard American diet (SAD, indeed) is so unhealthy, it’s no wonder that the vegan lifestyle is becoming more popular.

Why is Wild Salmon Good For You?

As to why salmon is so good for you, it’s all about the omega-3 fatty acids. Omega-3s from wild salmon is one of the healthiest sources of dietary fat. It is part of a diet that may lower triglycerides and improve overall health.

Omega-3s are natural anti-inflammatories. In the western diet, most people eat way too many omega-6s. Although you need some omega-6s, the average ratio of omega-6s to 3’s in the diet is something like 15-20:1. In other words, most people consume about 15-20 times more omega-6s than omega-3s. What should the ratio be? Most nutritionists agree you should not have more than 4 times the amount of 6s than 3s. In fact, the ideal ratio is about 1:1.

What are Omega-6's?

And why are omega-6s so bad in excess? They can be highly inflammatory. Most processed foods are loaded with omega-6s. That’s because most foods that come in a wrapper include cheap vegetable and seed oils. And these oils are super high in omega-6s.

To make the problem worse, not only are these oils high in omega-6s, they spoil easily. And when you eat vegetable and seed oils (soybean, safflower, cottonseed, corn, canola, etc.) that are rancid, that’s a double dose of inflammation in the body.

Inflammation is good when, let’s say, you get a paper cut. The inflammatory response helps heal. But when inflammation is chronic, it can cause autoimmune disease and a laundry list of other health problems.

Eating wild salmon a few times a week can fight systemic inflammation in the body. And by eating salmon instead of other foods that are high in omega-6s (baked goods, conventional salad dressings, potato chips and other snacky foods and pastries are bad sources of 6’s), you reduce your 6:3 ratio.  

Benefits of Wild Salmon

Oh my gosh, where do I even begin? There’s so many health benefits of wild salmon, it’s hard to include them all here in just a blog post. But the important ones to mention include keeping your heart beat rhythm regular. Consequently, wild salmon may cut down your chance of dying suddenly from a heart attack. If there’s a better reason to eat something (especially when it’s as delicious as the recipe I’ll share with you shortly), I don’t know what it is.

Moreover, omega-3s in wild salmon can reduce your chance of getting a stroke. In addition, the fatty acids in salmon can normalize blood pressure and raise your HDL levels. HDL whisks away cholesterol from blood vessels.

Also, there are only a few foods that are relatively high in vitamin D. A serving of wild salmon contains over 100% of your daily value of D. Having adequate blood levels of vitamin D is crucial for a healthy immune system. Salmon is also high in other vitamins and minerals, especially B12, selenium and potassium, just to name a few.

Wild salmon is also good for your brain. There’s lots of research that shows omega-3s can help fight degenerative brain disease. And salmon can also benefit your eyes and joints as well.

The reason why I prefer sockeye salmon from Alaska is that it contains the most amount of omega-3 out of any salmon species. In fact, there’s almost 3 grams of it per serving. I also love the oily, rich taste of sockeye. So unless fishy smell nauseates you, go for sockeye! And there's even more awesome benefits of wild salmon. But I'll leave you with just one more. And that is, unlike the vast majority of other seafood, wild salmon is relatively low in pollutants.

Vegan Omega-3s

For these reasons above, I think that it’s good for most people to have a little animal protein every now and then. Especially cold-water oily fish rich in omega-3s like salmon. But if you’re vegan, there’s good news. You can have your omega-3s and eat them, too. In other words, even if you are vegan, you can enjoy the benefits of wild salmon. That’s because salmon are rich in omega-3s because salmon feed on algae. And it’s the algae that’s rich in omega-3s. That means if you’re vegan, you can cut out the middleman, er, fish, and get it right from the source. You can buy algae-oil supplements online or in health food stores.

And keep in mind that although there are plenty of vegan foods that contain omega-3s (flaxseeds for example), plant sources of omega-3s–ALA–are not nearly as strong as the 3’s from fish–EPA and DHA–that feed on algae. So pop those algae oil supplements if you’re vegan. (Or just eat a ton of foods with ALA; ALA does convert into EPA/DHA, although not all of it.)

If you do eat salmon, here are some of my favorite salmon recipes from my cookbook.

bbq salmon

Easy Good Nutrition: Eat 2 Big Salads a Day

leaky gut

Do you indulge and eat lots of high calorie junk food?  If so, it’s time to get serious about eating healthy. I have a solution for good nutrition and you might even lose a pound or two!

added sugars

Get Slim & Sexy With Intermittent Fasting & 2 Salads A Day

A simple way to boost your nutrition is by eating 2 salads (one for lunch, the other for dinner). Really. That’s all it takes.

But you can’t just eat iceberg lettuce. The salad has to be nutritiously-dense. That means you need to include 3 things in your salad:

  1. Dark leafy greens: arugula, spinach, mixed greens, etc.
  2. Healthy fats: nuts, seeds, avocado, olive oil
  3. Lean protein.
 

Here’s what I like to put in my everyday salad:

  • Dark leafy greens (mixed greens)
  • Carrots (I like chopped baby carrots for the crunch)
  • Peas (easily digestible vegan source of protein)
  • Sunflower seeds (raw is best)
  • “Krumbs” (vegan-friendly croutons made from cashews and nutritional yeast)
  • Cucumbers
  • Extra virgin olive oil
  • Balsamic Vinegar (choose one with grape must as the first ingredient, not the cheaper wine vinegar)
  • Strawberries, blueberries or pomegranates

You might think that eating a watermelon salad won’t satisfy your hunger for the first meal of the day. Well, think again. Watermelon actually fills you up fast. The combination of water and fiber in the fruit slightly expands your belly. Plus, the almond cheese and macadamia nuts are filling and contain both healthy dietary fat and protein.

My mason jar salad recipes are great for a busy day – just pack a mason jar with ingredients and GO.

Best Summer Salads To Keep You Full and Lean

In summertime, I love adding fruit to my salad. But notice I didn’t say that I love fruit salads. Of course, eating a serving or two of fruit is super healthy. Fruit salads, however, are 100% carbohydrates. The problem with fruit salad is many times, the serving size is enormous, and there is no dietary fat or protein to balance out the carbs.

So when you make a salad, the base of it (the main ingredient) should always be leafy greens.

My favorite fruits to top on a salad are blueberries, strawberries or pomegranates.

If you’ve never added pomegranates to a salad, you’re going to love it.

Besides the perfect balance of sweet and tart, these tiny little pellets of goodness offer numerous health benefits.

Want a recipe for the perfect summer salad with pomegranates?

Check out my Superfood Power Salad here.

Best Summer Salads To Keep You Full and Lean

In summertime, I love adding fruit to my salad. But notice I didn’t say that I love fruit salads. Of course, eating a serving or two of fruit is super healthy. Fruit salads, however, are 100% carbohydrates. The problem with fruit salad is many times, the serving size is enormous, and there is no dietary fat or protein to balance out the carbs.

So when you make a salad, the base of it (the main ingredient) should always be leafy greens.

My favorite fruits to top on a salad are blueberries, strawberries or pomegranates.

If you’ve never added pomegranates to a salad, you’re going to love it.

Besides the perfect balance of sweet and tart, these tiny little pellets of goodness offer numerous health benefits.

Want a recipe for the perfect summer salad with pomegranates?

Check out my Superfood Power Salad here.

Easy Green Salad Recipe

For now, I’ll leave you with one more awesome summer salad recipe that’ll fill your belly and contribute to a slimmer waistline.

This Easy Green Salad  contains healthy fat from avocado, and high-fiber kidney beans. If you have high blood sugar, kidney beans are the perfect food for managing glucose levels. Not only that, they provide a creamy mouthfeel that counteracts the crunchy greens.

For any of my salad recipes if you feel like you need more protein, you can simply top off the salad with canned wild salmon, tuna fish, chopped egg whites or a lean, organic meat like turkey breast.

Organic Turkey: Why It’s Worth The Extra Few Bucks

roast turkey

As I write this a week before Thanksgiving, I realize that soon, lots of people will be spending their hard-earned money on holiday gifts for friends and family. I get it. Every extra dollar in your pocket this time of year adds up. But one thing I’m willing to splurge on even if it means one less spa treatment is organic turkey….

I’m doing a little online window shopping for the Thanksgiving meal I’ll be hosting.

Should I spend $249.95 for a 20 pound organic turkey from a high-end gourmet company, (plus $35 delivery)? Or should I just pop in to the local Target which has a deal for $1.49 per pound for non-organic whole turkey?

The answer: neither.

I’m not spending 200+ bucks for turkey, that’s just cray-cray. But I’m also not going to buy the cheapest turkey I can find. There’s got to be a happy medium. While it’s true that organic, pasture-raised turkeys can be double the price of non-organic turkey (and much more so if you’re buying from Williams Sonoma), I think it’s well worth the money spent.

Talkin’ Turkey: Why Organic Is Better For You & The Planet

Maybe you’re thinking, what’s the big deal if you eat a little non-organic turkey for Thanksgiving. It’s only one day a year. While that may be true, I believe that food is medicine. Why not give your body the fuel it needs to thrive?

The reason I eat organic turkey is because pasture-raised turkeys eat what they’re supposed to eat in nature. And what do organically-raised turkeys eat? For starters, what they don’t eat is any genetically-modified organisms (GMOs). Instead, they eat grass, clover and other broad-leaved plants. In fact, according to this organic turkey farmer, turkeys that live in open pastures can “jump up and grab a midair bite out of 6 foot tall amaranth plants.” They eat anything green, adds the organic turkey farmer, from chicory to plantain.

In addition, organically-raised turkeys eat lots of seeds, acorns and nuts as well as vegetables such as heirloom tomatoes. This is the reason why organic turkeys are so flavorful (if you’ve never eaten organic turkey, trust me, it is way richer in flavor and more juicy and plump) and healthy. When you eat organic turkey you’re getting the health benefits of the superfoods the turkeys eat in the wild.

Organic turkeys are higher in omega-3 fatty acids (the “good” fat that helps you burn body fat more efficiently), as well as another essential fatty acid called conjugated linoleic acid, or CLA. CLA’s help to fight against cancer and cardiovascular disease.

live turkey

Organic Turkey For Thanksgiving: Go Local

Do you see what I mean so far about food being medicine? Eating regular turkey provides none of the above benefits and can actually harm your health. This is because regular turkey may contain pesticides, hormones, antibiotics and other stuff that’s bad not only for the turkeys but for people, which includes consumers and factory farm workers, who are exposed to environmental hazards.

But let’s say you’re invited to a dinner where turkey is served. I realize it might be awkward to ask the host if the bird is organic. And unfortunately, even if the turkey has a USDA (United States Department of Agriculture) organic certification, under current rules, poultry that is labeled USDA Organic may have been given antibiotic injections before it hatched and until its second day of life.

That’s why in my opinion, if you’re not in control of the situation, it’s better to refrain from eating it. Instead, load up on green veggies and a little bit of fat to help you feel full. You’ll be just fine going one meal without animal protein. However, if you are in control of the situation, and you’re either hosting the meal or bringing another turkey to a dinner party, it’s best if you get the turkey from a local farmer (or as local as possible). But even the USDA Organic label is far better for you than regular turkey.

And don’t think that if you buy a turkey that has an “all-natural” label, it’s as good as organic. The natural label just means that it’s minimally processed without any artificial ingredients. It does not mean organic or no antibiotics, as this Consumer Reports article says.

Where to Buy Organic Turkey

If there’s not a local organic turkey farmer within a short drive from you, you know where I’d look to buy? It’s somewhere that I myself might go to to stock up on my Thanksgiving dinner: Costco. Last year, the wholesale membership club giant sold fresh organic hen turkey at $2.99 a pound! That savings on organic turkey is alone worth the cost of a Costco membership.

For that price I might just buy two 13-pounders. They’ll cook faster than a 26-pounder.

tofurky

above, Tofurky roast

What About Vegetarian/Vegan Turkey Options?

If you don’t eat meat, there’s always the option of eating “tofukey”. Personally, I don’t consider processed soybean products to be healthy. In fact, some health experts suggest that processed soybeans contain harmful substances such as enzyme inhibitors. Enzyme inhibitors interfere with your digestion. They increase gastric distress and create chronic deficiencies, potentially leading to enlargement of the pancreas and cancer. These harmful substances, however, are greatly reduced when the soy is fermented. But to my knowledge, there’s no fermented tofurkey on the market.

That being said, however, I think Tofurky’s plant-based Roast & Wild Rice Stuffing is better for you than factory-farmed turkey.

I actually eat a 90-95 percent plant-based diet. But this Thanksgiving, I do plan on eating some organic turkey. I like knowing that the animal that will bless me with health and vitality was grown naturally, with plenty of open space in a caring environment. That to me is well worth $2.99 a pound.

To your health,

Chef V

Fall Pumpkin + Carrot Stew with Quinoa

My Fall Pumpkin Stew is made with mellow spices for a flavorful and healthy meal.

This stew can be prepared a day ahead. It’s great to take to work or enjoy for dinner the next day, or for a warm and healthy meal for the kids to come home to and easily reheat.

mediterranean stew

Ingredients

  • 2 tablespoons cold-pressed olive oil
  • 1 cup white onion, diced
  • 3 cloves garlic, minced or pressed
  • 2 teaspoons sweet paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon each: black pepper, ground coriander, ground cumin, ground turmeric, ground ginger, cayenne pepper
  • Pinch saffron
  • 1 cup filtered water
  • 1 cup cooked lentils (if canned, do not drain: if cooked, save 1/4 cup of the cooking water)
  • 2 tablespoons fresh lemon juice
  • 3 cups (about 1& 1/2 pounds) cubed pumpkin
  • 2 cups peeled carrots, cut into 3/4 inch slices

QUINOA

  • 1 tablespoon cold-pressed olive oil
  • 1/2 cup diced white onion
  • 2 garlic cloves, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground turmeric
  • 1 cup uncooked quinoa, rinsed and drained
  • 2 cups filtered water

OPTIONAL TOPPINGS

  • 1/2 cup chopped fresh cilantro
  • 1/4 cup chopped fresh basil

Directions

First, prepare the stew. Heat the oil in a large saucepan over medium heat. Add the onion and sauté until soft, stirring often, for about 15 minutes. Add the garlic and stir for 1 minute. Add the dry spices. Add 1 cup water, lentils (with liquid from the can or reserved 1/4 cup cooking water), and lemon juice. Bring the mixture to a boil. Add the pumpkin and carrots. Cover and simmer over medium-low heat. Stir occasionally and cook for about 20 minutes, or until the vegetables are tender. Keep warm until the quinoa is finished, or cover the stew and refrigerate until ready to serve.

Next, prepare the quinoa. Place the oil in a large saucepan over medium heat. Add the onion and cook, covered, until translucent, about 3 to 5 minutes, stirring often so the onion does not burn. Add the garlic, salt, and turmeric, and sauté for one minute. Add the quinoa and stir for one minute. Add 2 cups of water. Bring to a boil and then reduce the heat to medium-low. Cover and simmer until all the liquid is absorbed and the quinoa is tender, for about 15 minutes.

To serve, stir half the cilantro and half of the basil into the warm stew. Spoon the quinoa onto a platter or divide among bowls and form a well in the center. Spoon the stew into the well and garnish with the remaining cilantro and basil, if desired.

Pumpkin Lasagna & Rosemary “Ricotta”

Pumpkin Rosemary Ricotta

PREP TIME:
TOTAL: 1HR

Serving Size: 2-4 People

INGREDIENTS

Ricotta Rosemary

    • 1-cup macadamia nuts- soaked for an hour
    • ½ lemon juiced
    • 1 tsp. organic sea salt
    • 1 tbsp. fresh chopped rosemary
    • 2 tbsp. pure organic pumpkin puree
    • 1 tbsp. cold pressed olive oil

Pumpkin Sauce

  • 1 tbsp. organic cold pressed olive oil
  • 1 white onion, diced
  • 1-cup shredded organic carrot
  • 2 garlic clove, minced
  • 1 tbsp. organic rosemary, chopped
  • ¼- cup organic parsley, chopped
  • ½-cup organic basil, slivered
  • 2 cups pure organic pumpkin puree
  • 1-cup filtered water
    ¼ cup organic unsweetened almond milk
    1 tsp. organic sea salt
    ½ tsp. black pepper

Noodles

  • 1 box of gluten-free (brown rice or quinoa) lasagna noodles (about 6 whole lasagna noodles needed)

INSTRUCTIONS

Blend “ricotta” ingredients together in a Vitamix or food processor, slowly pouring the oil while blending. Blend until smooth like a ricotta texture. Scrape mixture out with a spoon into a bowl. Refrigerate while making the sauce.

Turn oven on to 350 F. Bring a large pot of water to boil (large enough that the lasagna noodles will fit in without bending). Heat oil in a medium saucepan over medium-high heat. Add onion and sauté for 2 minutes. Add carrot and sauté an additional 2 minutes. Add garlic, rosemary, basil, and parsley. Add Pumpkin puree, water, almond milk, salt and pepper. Bring to a simmer for 10 minutes.

While simmering, cook lasagna noodles for 5-10 minutes (According to box directions).

When done, line a 8” x 4” baking dish with ¼ cup of sauce on the bottom, 2 layers of noodles, ¼ cup sauce, ¼ cup ricotta, 2 noodles, ¼ cup sauce, the rest of ricotta, 2 more noodles on top, cover with sauce and bake, uncovered, for 20 minutes or until hot.

Pumpkin Lasagna & Rosemary “Ricotta”  Bon Appétit!

Mediterranean Butternut Squash + Carrot Stew with Quinoa

My Mediterranean stew is made with mellow spices for a flavorful and healthy meal.

This stew can be prepared a day ahead. It's great to take to work or enjoy for dinner the next day, or for a warm and healthy meal for the kids to come home to and easily reheat.

mediterranean stew

Ingredients

  • 2 tablespoons cold-pressed olive oil
  • 1 cup white onion, diced
  • 3 cloves garlic, minced or pressed
  • 2 teaspoons sweet paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon each: black pepper, ground coriander, ground cumin, ground turmeric, ground ginger, cayenne pepper
  • Pinch saffron
  • 1 cup filtered water
  • 1 cup cooked lentils (if canned, do not drain: if cooked, save 1/4 cup of the cooking water)
  • 2 tablespoons fresh lemon juice
  • 3 cups (about 1& 1/2 pounds) cubed butternut squash
  • 2 cups peeled carrots, cut into 3/4 inch slices

QUINOA

  • 1 tablespoon cold-pressed olive oil
  • 1/2 cup diced white onion
  • 2 garlic cloves, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground turmeric
  • 1 cup uncooked quinoa, rinsed and drained
  • 2 cups filtered water

OPTIONAL TOPPINGS

  • 1/2 cup chopped fresh cilantro
  • 1/4 cup chopped fresh basil

Directions

First, prepare the stew. Heat the oil in a large saucepan over medium heat. Add the onion and sauté until soft, stirring often, for about 15 minutes. Add the garlic and stir for 1 minute. Add the dry spices. Add 1 cup water, lentils (with liquid from the can or reserved 1/4 cup cooking water), and lemon juice. Bring the mixture to a boil. Add the squash and carrots. Cover and simmer over medium-low heat. Stir occasionally and cook for about 20 minutes, or until the vegetables are tender. Keep warm until the quinoa is finished, or cover the stew and refrigerate until ready to serve.

Next, prepare the quinoa. Place the oil in a large saucepan over medium heat. Add the onion and cook, covered, until translucent, about 3 to 5 minutes, stirring often so the onion does not burn. Add the garlic, salt, and turmeric, and sauté for one minute. Add the quinoa and stir for one minute. Add 2 cups of water. Bring to a boil and then reduce the heat to medium-low. Cover and simmer until all the liquid is absorbed and the quinoa is tender, for about 15 minutes.

To serve, stir half the cilantro and half of the basil into the warm stew. Spoon the quinoa onto a platter or divide among bowls and form a well in the center. Spoon the stew into the well and garnish with the remaining cilantro and basil, if desired.

Raw Pesto Lasagna w/ Macadamia Ricotta

Raw pesto lasagna made with zucchini, meaty Portabella mushrooms, and a rich tasting macadamia “ricotta” make this raw lasagna a summer treat. Pine nuts, garlic and spicy arugula in the pesto add even more flavor and zest.  – Veronica

raw pesto lasagna

TOTAL: 1 HR

Prep Time: 1 HR

Serving Size: 2 People

Ingredients

  • 4 large zucchini, sliced thin, length-wise (the sub for noodles)
  • 2 large portabella mushrooms, sliced thin, the length-wise (sub for noodles)

‘Ricotta’ Cheese Ingredients:

  • 1 cup macadamia nuts- soaked for an hour
  • 1 lemon juiced
  • 1 tbsp. olive oil
  • 1 tsp. organic sea salt
  • 1 tbsp. fresh chopped rosemary

Pesto Ingredients:

  • 1 cup fresh organic basil
  • 1⁄2 cup raw pine nuts
  • 1 clove garlic
  • 2 tbsp. cold pressed olive oil
  • 2 tbsp. water
  • 1⁄2 cup organic arugula
  • 1 tsp. organic sea salt

Directions

Prepare the ricotta cheese by mixing all ingredients into Vitamix or food processor and process until smooth. Set aside in a bowl, scrapping the sides to get all the ‘cheese’.

Rinse Vitamix and blend all the pesto ingredients together, slowly adding the oil while blending. Set aside in a bowl, scrapping the sides of Vitamix to get all pesto. I

n a 3 x 8 baking dish, smear a small amount of pesto on the bottom. Layer 2-3 pieces of zucchini. Layer 1⁄2 the amount of ‘ricotta’ on top of the zucchini.

Layer 2-3 Portabella mushrooms on top of the ricotta. Layer 1⁄2 the amount of Pesto on top of the mushrooms. Repeat once more and end with pesto layer on top. Garnish with leftover pine nuts and shredded basil. Bon Appetit!

Miso Glazed Salmon with Wasabi Sweet Potato Purée and Asparagus

I think that it’s good for most people to have a little animal protein every now and then. Especially cold-water oily fish rich in omega-3s like salmon.

This misoglazed salmon is super easy. For the salmon, broil it for 5 minutes with this marinade. Let the marinade sit for 30 minutes on the fish before cooking.

Ingredients

  • 2 six ounce wild salmon fillets
  • 3 tbsp. white miso paste
  • 2 tbsp coconut sugar
  • 1 tbsp rice vinegar
  • 1 tbsp fresh ginger grated
  • 2 tbsp coconut aminos           
  • ½ tsp toasted sesame oil
  • 8 spears asparagus
  • 1  white sweet potato
  • 2 tbsp hot water
  • 1 tsp wasabi paste
  • salt & pepper to taste

Directions

Mix all marinade ingredients together in a glass measuring cup. Arrange salmon and cover in marinade for 30 minutes.

Salmon

Place salmon on a different sheet to cook than the one it was marinated on. Broil the salmon for 5 minutes and check firmness. I like my salmon under cooked and let it rest. You can always add the salmon back in but you can’t “uncook” it. 

Asparagus

Then I rub the asparagus in remaining marinade and cook for 10 minutes at 350F in the oven on a baking sheet. 

Wasabi Sweet Potato

The wasabi sweet potato purée is simple.  Just skin and boil one white sweet potato (you can tell by scratching the skin if it’s white).

Drain water but reserve ½ cup. Blend potato with 2 tbsp hot water and 1 tsp wasabi paste. Add salt and pepper to taste. 

Spicy Veggie Soup

INGREDIENTS

  • 1/2 tablespoon coconut oil
  • 3 cloves garlic, minced or pressed
  • 2 cups sweet onion, diced
  • 1 jalapeno, seeded (if preferred) and chopped
  • 1 to 2 (2 1/2 to 3 cups) large zucchini, diced into 1/2 inch pieces
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground coriander
  • 6 cups vegetable broth
  • 1 cup cooked quinoa
  • 1 1/2 cups cooked or 1 (15 ounce) can black beans, drained and rinsed
  • 1/4 teaspoon cayenne pepper or red pepper flakes
  • 1 cup spinach or kale leaves
  • Sea salt and freshly ground black pepper

OPTIONAL TOPPINGS

  • Avocado
  • cilantro
  • green onion

INSTRUCTIONS

Heat the oil in a stockpot over medium heat. Add the garlic and onion, and sauté for 5 to 7 minutes. Add the jalapeno and zucchini, and sauté for 5 to 7 minutes more.

Bring to a boil. Reduce heat to medium and simmer for about 15 minutes, uncovered. Just before serving, stir in the cooked quinoa, black beans, cayenne, and greens. Season with salt and pepper to taste.

Garnish with avocado, cilantro, and green onion.

Dairy Free Recipes That Taste Sinfully Creamy & Cheesy

Dairy free recipes don’t have to taste like they’re missing something. In fact, some of Chef V’s favorite meal creations are vegan recipes with delicious cheese substitutes such as nutritional yeast and cashews.

For some people, cheese is an essential ingredient for all things pasta and pizza. But I want to share with you some delicious dairy free recipes. Some of these meals I’ll share with you are actually vegan recipes.

Personally, I’m not vegan. Nor am I dairy free. I’ll eat a cheeseburger once in a very blue moon.

Before I share some of my favorite dairy free recipes and vegan recipes with you, allow me to elaborate on what I just said above. You see, my eating philosophy mirrors that of famous food writer Michael Pollan: “Eat food. Not too much. Mostly plants.”

In Pollan’s book “Food Rules,” he has some other advice I wholeheartedly agree with:

“If it’s a plant, eat it. If it was made in a plant, don’t.”

“Don’t eat breakfast cereals that change the color of your milk.”

“It’s not food if it arrived through the window of your car.” (The good news is you can enjoy delicious drive through vegan recipes if you’re in the San Diego area. Thanks to Plant Power Fast Food.)

I also agree with his last rule in Food Rules: “Break the rules once in awhile.” That’s why once in a very blue moon I’ll have a burger or steak. And that’s why if you’ve never tried dairy free recipes or vegan recipes, try breaking your rules of eating. And with the recipes I’m about to share with you, you won’t be disappointed!

Dairy Free Recipes for Pasta that are also Vegan Friendly

Who says you need real cheese in pasta? Dairy is one of the most inflammatory-promoting foods. And in the U.S., we consume way too much calcium from dairy. This is bad news for your bones. Although calcium is thought to be good for your bones, too much is very bad. In fact, the countries with the highest calcium consumption also have the highest rates of hip fractures and osteoporosis. The relationship is not a coincidence. Hopefully, this frightening fact provides motivation for you to try one of my favorite dairy free recipes, Mac & “Cheese“.

nutritional yeast

I have a couple other pasta dairy free recipes. If you’ve been following this blog, you may know my fondness for pumpkin recipes. One of them is a gluten-free, vegan-friendly pumpkin lasagna with faux ricotta. The ricotta is made from macadamia nuts. Speaking of nuts, how crazy is it that you can make nuts have a cheesy texture? (Thank you, Vitamix!) To be honest, about a decade ago, I don’t think I would have been able to be vegan. But now, with all these great recipes, it’s super easy. The best part is you don’t feel like you’re missing out. Even though the meals are lighter than their dairy counterparts.

Dairy free recipes and vegan recipes that taste amazing thanks to nutritional yeast

There’s one vegan and dairy-free ingredient in my sour cream you might not be familiar with: nutritional yeast.

I can’t do without nutritional yeast in my pantry. Now, I realize the name nutritional yeast might not sound appetizing (thanks to you, yeast infections!). But if you can get over the name and give it a try, you’ll be pleasantly surprised. Nutritional yeast recipes have flourished over the years because of its uncanny ability to mimic the texture and taste of cheese.

One important nutritional yeast health benefits for vegans is its relatively high amount of vitamin B12. B12 is critical for your nerve cells. Nutritional yeast allows vegans to get their B12 requirements without getting a B12 injection. (But I recommend if you are vegan to get a blood test by your doctor to make sure your B12 is adequate.)

Other nutritional yeast health benefits include other vitamins and minerals. Aside from the B12 benefit, many people who use nutritional yeast probably don’t use it as a superfood; they do so because it helps dairy free recipes taste rich and nutty.

tiramisu

Dairy free recipes: Dessert

I can’t sign off of this blog post without giving you at least one dairy free recipe that also happens to be vegan. Warning: this dessert is decadent. But who says you have to feel guilty while eating decadently? With my Vegan Homemade Tiramisu, you don’t. You might be wondering, Chef V, what do you use for the mascarpone? Glad you asked! Surprise, surprise, I use nuts (cashews). For the lady fingers I use coconut oil.

Now look, if you don’t exercise, eat a bunch of chips (even if they are vegan and dairy-free) and several slices of my tiramisu, that’s not healthy either. But isn’t it nice to know that you can lead a balanced life and enjoy the finer things in life without sacrificing taste, texture and your health?

I have several more dairy free recipes and vegan recipes in my cookbook, Making Cleansing Easier.

MANLY Spaghetti and Meatballs

Freshly made gluten free spaghetti and hearty meatballs are covered in a tasty tomato sauce for a timeless and savory Italian dish. That’s amoré!

manly spaghetti and meatballs

TOTAL TIME: 45 min
SERVES: 4

Ingredients

  • 1lb. organic ground turkey
  • ½ lb. organic chicken sausage
  • 1 cup gluten-free bread crumbs
  • 1 tbsp. dried oregano
  • 1 tbsp. garlic powder
  • 1 tsp. salt
  • 1 tsp. pepper
  • ¼ cup diced onion
  • 4 cloves garlic, minced
  • 20 oz. organic crushed tomatoes (divided)
  • 1 cup organic basil, washed
  • 1 box of brown rice or quinoa spaghetti

Directions

Combine raw ground turkey and chicken sausage in a bowl and mix well. Mix in 4 oz. of crushed tomato sauce, bread crumbs, oregano, garlic powder, salt and pepper. Start forming meatballs by grabbing a handful of meat mix and forming a ball shape. Make all the balls, to desired size. You can make all big, all small or small and big ones. Just know that bigger ones will take a longer cooking time in the oven.

Preheat the oven to 350 degrees. Heat a skillet on the stove with 1 tbsp. of olive oil to medium-high heat. Add 2-3 meatballs at a time, depending on how many will fit, and brown the outside of the meatballs for about 5 minutes total, turning and browning the entire outside of the ball. Once browned, move to a foil lined baking sheet and bake all the meatballs for 10-15 minutes for small meatballs and 15-20 minutes for larger meatballs. When removing, cut one ball open to check doneness. The inside should not have any pink and should be firm.

Cook pasta according to directions on the package. While cooking the pasta, heat 1 tbsp. oil in a pan on medium-high. Add onion and cook for 2 minutes, stirring frequently. Add minced garlic and stir. Add 16 oz. crushed tomatoes and continue to stir until hot. Add chopped basil before serving. Spoon spaghetti onto plates, top with red sauce and a meatball or two. Top with additional sauce and serve with Love!

A Healthy Sandwich

A Healthy Sandwich: Fresh Fruit Jam & Raw Almond Butter

Almost everybody loves sandwiches. The problem with sandwiches, however, is most of them contain bread and toppings loaded with sugars – not a healthy snack. But my fruit jam and raw almond butter sandwich will help fill you up with minimal impact on your blood sugar level. This sandwich recipe is perfect for those times when you have a long ride in the car or for when you’re on a long plane ride. The recipe is featured in my book, Making Cleansing Easier. Enjoy!

Make your own Raw Almond Butter using my recipe.

a healthy sandwich

TOTAL TIME: 60 min

SERVES 2

Ingredients

  • FRUIT JAM

    • 4 cups fresh raspberries
    • 2 whole apples, peeled, cored, and diced
    • 1½ cups fresh apple juice

    SANDWICH

    • 2 slices gluten-free bread
    • ½ tablespoon Chef V’s Fruit Jam
    • ½ tablespoon Chef V’s Raw Almond Butter

Directions

For a healthy sandwich –
To make the fruit jam, bring all the jam ingredients to boil in a medium saucepan. Reduce the heat and simmer for 45 minutes.

Remove from the heat and let cool. Place in an airtight jar or container. Will keep for 2-4 weeks refrigerated.

Toast the bread, if desired. Spread the fruit jam on one half, the almond butter on the other, and enjoy!

Chef V’s Savory Salmon

I’m not a total vegetarian, I like a little animal protein, and one of my favorite recipes is this grilled salmon entree. Sprinkled with chili, garlic, and cumin, it’s a savory treat.

summer salmon

Serving Size: 2 People

Ingredients

  • 2 salmon fillets (6 oz.)
  • 1 tbsp. coconut nectar
  • 1 tbsp. lemon juice
  • 2 tsp. chili powder
  • ½ tsp. garlic powder
  • ½ tsp. cumin
  • Pinch of sea salt
  • Pinch of black pepper

Directions

Preheat oven to 400 degrees. Cover a baking sheet with foil and spray with coconut oil cooking spray. Combine lemon and coconut syrup together.

Place salmon on baking sheet and cover with syrup and lemon juice mix. Mix all dry ingredients together and sprinkle evenly over the top of each fillet.

Bake in oven for 15-20 minutes, until desired doneness. Serve with mashed potatoes or sweet potatoes and a tasty veggie or serve over a nice salad.

Ginger Glazed Salmon w/ Baby Bok Choy

I think that it’s good for most people to have a little animal protein every now and then. Especially cold-water oily fish rich in omega-3s like salmon. If you do eat salmon, here’s one of my favorite entrees from my cookbook, Making Cleansing Easier: Ginger Glazed Salmon with Baby Bok Choy. – Veronica

ginger glazed salmon

Serving Size: 2 People

Ingredients

  • 1 tablespoon cold-pressed olive oil
  • 2 tablespoons coconut aminos
  • 1 lemon, juiced
  • 1 tbsp. coconut nectar
  • 2 cloves garlic, minced or pressed
  • 2 teaspoons fresh ginger, minced or pressed
  • 2 (6-ounce) wild salmon fillets
  • 2 baby bok choy
  • Sea salt, optional to taste

Directions

Mix the olive oil, coconut aminos, lemon juice, coconut nectar, garlic, and ginger in bowl.Divide the marinade between 2 shallow dishes or zip-top bags and place the salmon in one and the bok choy in the other. Marinate both for 30 minutes.

Heat a grill or grill pan and grill the salmon for 5 minutes per side, or until cooked to desired level of finish (I prefer a tiny bit of pink on the inside so the salmon doesn’t get dried out). Grill the baby bok choy until lightly charred, 1-2 minutes per side, or until tender. Brush with extra marinade while grilling.

© 2021 Chef V, LLC.