Portion Guide

	1 Cup: Cereal, cooked pasta, rice baked potato, green salad 1 medium size fruit
	1 oz of meat or cheese
	<- 1 Tbsp 2 Tbsp ->
	1 tsp
	1-2 of nuts or dried fruit
	3 oz of meat, fish or poultry

Episode 11: The Rainbow Game

Ratatouille

Portion Size: 1 1/2 C 

Servings: 2

Ingredients:

• 1 cup of seasonal squash or zucchini
• 1 cup of eggplant
• 1/2 C onions & garlic
• 1 C tomatoes, blanched and diced
• salt and pepper to taste

Directions:

1. Sautée onions and garlic in a medium saucepan
2. Add tomatoes and stir until mixed.
3. Add squash, eggplant, salt and pepper. Cover until veggies are cooked, about 10-15 minutes.
4. Uncover and cook down if needed to thicken the consistency.

Purple Potato Pizza

Portion Size: 2 slices

Services: 2 

Ingredients:

• 1 C quinoa, cooked
• 1 C steamed purple potato or yam (purple or orange)
• 1 Tbsp avocado oil
• 1 garlic clove
• salt and pepper

Directions:

1. Preheat oven to 350 oF. While oven is preheating,, steam purple potato into a mushy consistency (-15-20 min medium heat), smash in a large mixing bowl, and add 1 cup of quinoa. Salt, pepper, and mix well.
2. Line a tray with parchment paper and spread the mixture until flat crust is formed. Lower oven temperature to 275oF and bake 1.5 hrs.
3. Turn up oven to 300oF and brown crust 10-20 minutes
4. Let cool and season toppings and bake 10-15 minutes at 300oF.

Frozen Nutty Banana Snack

Servings: 1

Ingredients:

• 1 small banana
• 2 Tbsp peanut butter (or favorite nut butter)
• 1 tsp hemp seed

Directions:

Layer banana slices with your favorite nut butter in freezer safe container. I usually do 5 layers with the bananas on the top followed by 1 1/2 t of peanut butter, another layer of bananas, 1 1/2 T peanut butter, a final layer of bananas toped with hemp seeds. I will put it in the freezer until ready to eat. Let it sit out 10-15 minutes before eating.

Yogurt Parfait

Servings: 1

Ingredients:

• 1 C grass-fed yogurt
• 1/2-1 C seasonal fruit
• 1-2 T honey, maple, or agave nectar
• 1/2 C oats, nuts, granola and/or chia seeds for a more hearty breakfast

Directions:

Mix the honey with yogurt until well blended. Put a spoonful in the bottom of the parfait cup, add fruit, granola if desired, yogurt, fruit and top with yogurt and a sprinkle of granola.

Or for a simple quick breakfast:

     Mix the honey with yogurt until well blended, add fruit and stir gently.

Kale Salad

Portion size: 1 C    Servings:  4-5

Ingredients: 

• 1 bunch of Kale
• 1 small Lemon
• 1 tsp Salt
• 2-3 T Extra Virgin cold pressed olive oil
• ½ -3/4 C Seasonal fruit (apple, strawberries, blueberries, pear…)
• ½ C Goat Cheese (or feta)
• 1/4 C Almond slivers

Directions: 

Remove the stem from the kale and cut into bite size pieces.  Squeeze lemon and pour juice over kale.  Add 1 tsp of salt and mix well. Refrigerate the kale and marinate overnight in lemon juice to soften the leaves.  When ready to serve, toss with olive oil, salt, almonds, fruit and feta cheese. 

Below you will find the Color Chart!

Episode 10: Meat and Seafood

Taco Salads

Ingredients:

• 1lb Ground Bison
• 1/4 C tomato paste diluted with water to equal the 1 1/2 C mark
• 3 T C Organic Taco Seasoning*
• 3 T onions finely diced
• 1 cup of raw grass-fed cheddar, shredded

* You can make your own seasoning. Blend paprika, garlic, black pepper, oregano, cumin, and your favorite chillies. I will sometimes use chipotle. 

Directions:

1. Sautéed ground bison about 3 minutes until you have some juice in the pan. Bison is lean so there will not be very much but it will keep the onions from sticking. Cook 2-3 minutes
2. Add tomato sauce mixture with Taco Seasoning and simmer on low for 10-20 minutes or until most of the liquid is gone.

Coconut Shrimp Curry*

Ingredients:

• 1 coconut
• 1-1/2 C water/chicken broth
• 1/2 lb of shrimp, peeled and deveined
• 6-8 baby potatoes, whole
• 1 leek or onion of choice, minced
• 1 carrot, sliced
• 2 Kefir lime leaves
• 1 jalapeño, finely diced
• 1 jalapeño, finely sliced
• 1 C broccoli, bite size
• 1 Bear lime, juiced
• 3-10 basil Leaves
• 6-8 Crimini mushrooms, thinly sliced
• 3 fresh garlic cloves, thinly sliced
• cilantro, green onion,  or basil to top

Directions:

1. Blend fresh coconut meat and water in a mixer (Vita mixer if you have one) to make the milk for the curry. Once emulsified add 1/2 the lime juice and blend
2. Add coconut milk to a large pot with Kefir lime leaves and heat. Once warm, slowly add water or chicken broth to curry until desired consistency and blend fully.
3. Add basil, potatoes, leeks, carrots and half of a sliced jalapeño. Cook for 20-25 minutes. 
4. Add remaining lime juice to shrimp pieces and set aside for 5-10 minutes.
5. Add broccoli, green beans and shrimp and cook for 3-5 minutes.
6. Top with fresh basil, green onions, or cilantro and thinly sliced mushrooms.

*Cilantro and other seasonal vegetables, fish or chicken can also be used wth this recipe. 

Featured Foods:

Lincoln Spring Street Farms

• Red leaf lettuce
• Kale
• Carrots
• Broccoli
• Cilantro
• Onions

Lazy Acres Sustainably Sourced Shrimp

• Bison, Pasture Raised
• Food for Life's Sprouted Grain Tortilla
• Spicily Organic Taco Seasoning
• Graziers Raw Grass-fed cheddar

Long Beach Farms

• Kefir lime leaves
• Bear lime
• Basil
• Chives
• Fresh Coconut

Wiser Family Farms

• Red fingerling potatoes

Episode 9 for Recipes Sweet Snacks

Sweet Popcorn

Portion Size: 1 Cup
Servings: 4

Ingredients: 

• 2T Ghee
• 5 T Organic popcorn

For Topping

• 2 oz Melted Ghee
• Mixture of sucanat* Cinnamon and Cardamom

Directions:

1. Melt Ghee in pot and add organic popcorn
2. Put lid on and turn on medium high heat. As soon as the 1st seed pops you will want to keep shaking the pot until the speed of the pops slows down, remove from heat.
3. Make topping: In a small pot on low heat add 2 oz of melted ghee, add sucanat and spice mixture (cinnamon, cardamom).
4. Add Topping mixture in 2-3 parts shaking in between each addition to ensure even coating.
5. Add spicy almonds** for a sweet/savory snack or peanuts for cracker jack experience. 

* Also sold as panel, or rapadura

Peanut Butter Cookies

Portion Size: 1 cookie (approx. 1 3/4th inch)

Portions: 24

Ingredients: 

• 1 cup of Cold Peanut Butter 
• 1/2 c (heaping)  Sucanat Sugar
• 1 Egg

Directions:

1. Mix sugar and peanut butter with an electric mixer
2. Add egg and mix until all ingredients are equally mixed.
3. Scoop out dough with a Tablespoon, cookie scoop, or a  teaspoon and roll into a ball, flatten with your palms to desire thickness (does not change when cooking).
4. Put in the freezer for about 10 minutes before cooking.
5. Bake at 350 for 15-18 minutes.

*For variations add blueberries or cacao.

Avocado Lime Mousse

Ingredients:

• 2 avocados, peeled and pitted
• ⅛ cup orange juice
• ¼ cup lime juice
• 1-2 tablespoons local honey
• 1 teaspoon vanilla extract
• ¼ teaspoon Himalayan salt

Crust Ingredients:

• ¼ cup  hemp seeds
• 2 T chia seeds
• ¼ cup walnuts
• 1/2 cup Medjool dates, pitted

Directions:

1. Place the avocados, orange juice, lime juice, honey, vanilla extract and a pinch of sea salt into a blender or food processor and purée until creamy. Remove from the blender and place into a bowl.
2. Place the hemp seeds, chia seeds, walnuts, dates and remaining sea salt into a food processor, and mix until combined and crumb-like. Do not over process; it should look like coarse bread crumbs.
3. Add the crust mixture to the bottom of the container and press into a crust.  Next add the avocado mousse and top with yogurt mixture, coconut cream or enjoy plain.
4. To make whipped coconut cream, pour the coconut water in a cup and remove the  meat from the coconut. Add the meat and a small amount of water to the mixer.  Blend on the highest setting blend until fluffy and creamy.  For yogurt, add maple syrup or honey to the grass-fed yogurt and mix well.

Featured Foods: 

Lincoln Spring Street Farms 

Local Honey

            Cara Cara Oranges

Fresh Peanuts, soaked and processed into Peanut Butter

Small Batch Spicy Almonds, Portland, Oregon

Avocado

Succanat

Honey

Bear Lime

Bautista Family Organic Date Ranch, Medjool Dates

Walnuts

Organic popcorn

Fresh Coconut

Himalayan salt

Gamma Farms Pasture Raised eggs

Anandamide Cacao