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Rapha Apotheca Recipes
Discover the nourishing tools and resources recommended to help you lead a happier, healthier life.
Foundational Nutrition
Lemon Caper Chicken
½ cup extra virgin olive oil
½ cup white wine
⅛ cup lemon juice
*capers optional
*Optional Herbs
2 teaspoon dried or 4 sprigs fresh rosemary
2 tablespoons Dijon mustard or Spicy Brown mustard
2 tablespoons dried basil or minced fresh basil
1 ½ teaspoons salt
1 teaspoon ground black pepper
2 teaspoons garlic powder or minced fresh garlic
Instructions
Whisk together olive oil, white wine, lemon juice, capers (also 1tsp of caper juice), and any other desired herbs. Score chicken and submerge in marinade for 3 hours but can be stored for up to 24 hours.
When ready to cook the chicken can be cooked in the sauce in a pan or casserole dish. If in a pan, use medium-high heat. Heat some of the marinade in a skillet over medium-high heat. Cook chicken in hot oil until golden brown and cooked through, 3 to 4 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees
If baking chicken breast, preheat oven to 450 and bake for 15 – 18 minutes or until cooked through. If chicken thighs, preheat oven to 400 for bone-in chicken thighs. They will take 30-40 minutes to cook in the oven. The exact cook time will depend on the size of your chicken thighs. You can use boneless thighs in this recipe. They will take about 10 minutes less to cook through.
REMINDER
Olive oil and light-tasting olive oil have smoke points of 390 - 468 degrees. It is safe to roast food coated in olive oil up to about 300°F in the oven, but keep an eye on it and not let it cook any longer than necessary.
½ cup white wine
⅛ cup lemon juice
*capers optional
*Optional Herbs
2 teaspoon dried or 4 sprigs fresh rosemary
2 tablespoons Dijon mustard or Spicy Brown mustard
2 tablespoons dried basil or minced fresh basil
1 ½ teaspoons salt
1 teaspoon ground black pepper
2 teaspoons garlic powder or minced fresh garlic
Instructions
Whisk together olive oil, white wine, lemon juice, capers (also 1tsp of caper juice), and any other desired herbs. Score chicken and submerge in marinade for 3 hours but can be stored for up to 24 hours.
When ready to cook the chicken can be cooked in the sauce in a pan or casserole dish. If in a pan, use medium-high heat. Heat some of the marinade in a skillet over medium-high heat. Cook chicken in hot oil until golden brown and cooked through, 3 to 4 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees
If baking chicken breast, preheat oven to 450 and bake for 15 – 18 minutes or until cooked through. If chicken thighs, preheat oven to 400 for bone-in chicken thighs. They will take 30-40 minutes to cook in the oven. The exact cook time will depend on the size of your chicken thighs. You can use boneless thighs in this recipe. They will take about 10 minutes less to cook through.
REMINDER
Olive oil and light-tasting olive oil have smoke points of 390 - 468 degrees. It is safe to roast food coated in olive oil up to about 300°F in the oven, but keep an eye on it and not let it cook any longer than necessary.
Shredded Beet Salad
½ cup organic shredded carrots
½ organic granny smith apple chopped
⅓ cup pepitas (green pumpkin seeds)
1 medium raw organic beet, peeled & shredded
2 cups packed organic baby spinach or arugula or both, roughly chopped
½ organic sliced avocado
*cheese is optional I suggest goat with this salad.
Instructions
In a large bowl add above ingredients in layers. Starting with arugula/spinach, shredded beets, shredded carrots, pepitas, and cheese if desired. Then layer again.
For the dressing I simply use organic extra virgin olive oil and balsamic vinaigrette with a sprinkle of pink Himalayan salt, fresh cracked black pepper, and a lemon wedge squeezed over and tossed in.
½ organic granny smith apple chopped
⅓ cup pepitas (green pumpkin seeds)
1 medium raw organic beet, peeled & shredded
2 cups packed organic baby spinach or arugula or both, roughly chopped
½ organic sliced avocado
*cheese is optional I suggest goat with this salad.
Instructions
In a large bowl add above ingredients in layers. Starting with arugula/spinach, shredded beets, shredded carrots, pepitas, and cheese if desired. Then layer again.
For the dressing I simply use organic extra virgin olive oil and balsamic vinaigrette with a sprinkle of pink Himalayan salt, fresh cracked black pepper, and a lemon wedge squeezed over and tossed in.
Stuffed Dates
Tiramisu Dates
Mix honey into mascarpone cheese and fill dates
Dust dates with coffee and cocoa powder. Keep in fridge.
Snickers Date
2 tablespoons peanut or almond butter
1 tablespoon coconut oil
Dash cinnamon powder
Pinch sea salt
2 teaspoons honey
70-90% dark cocoa bar
In a side bowl mix together nut butter, coconut oil, and honey (option to add in unsweetened coconut flakes).
Mix until desired consistency.
Stuff date with nut butter mixture and dark cocoa wedge.
*to make cocoa drizzle, add coconut oil and cocoa to a bowl. Melt in microwave or double broiler and drizzle or dip dates. Keep in fridge.
Sweet and Savory Dates
2oz goat cheese
2 teaspoons honey or maple syrup
6 bacon strips cut into bits
Mix ingredients above in a bowl and stuff into dates. Option to drizzle honey or dash cinnamon powder to garnish. Keep in fridge.
Mix honey into mascarpone cheese and fill dates
Dust dates with coffee and cocoa powder. Keep in fridge.
Snickers Date
2 tablespoons peanut or almond butter
1 tablespoon coconut oil
Dash cinnamon powder
Pinch sea salt
2 teaspoons honey
70-90% dark cocoa bar
In a side bowl mix together nut butter, coconut oil, and honey (option to add in unsweetened coconut flakes).
Mix until desired consistency.
Stuff date with nut butter mixture and dark cocoa wedge.
*to make cocoa drizzle, add coconut oil and cocoa to a bowl. Melt in microwave or double broiler and drizzle or dip dates. Keep in fridge.
Sweet and Savory Dates
2oz goat cheese
2 teaspoons honey or maple syrup
6 bacon strips cut into bits
Mix ingredients above in a bowl and stuff into dates. Option to drizzle honey or dash cinnamon powder to garnish. Keep in fridge.
Homemade Mayo
1 large egg at room temperature
1 tablespoon Dijon mustard, or more to taste
1 teaspoon powdered mustard
1 tablespoon red or white wine vinegar
1/4 teaspoon kosher salt, or more to taste
1 cup avocado oil
1 teaspoon fresh lemon juice, optional
Instructions
Place ¼ cup of oil in a food processor, and add the egg, Dijon, ground mustard, and salt.
Process thoroughly, for about 30 seconds, until combined and pale yellow in color.
With the blender running, slowly drizzle in the remaining oil until the mixture is emulsified and thick.
Adding the oil slowly makes for a creamier mayonnaise, and if you pour too fast, the emulsion may break. The total pouring time to aim for should be about 90 seconds.
With the food processor still running, add the lemon juice, and mix briefly, for only about 5-10 seconds, until incorporated.
If you don’t have a food processor an immersion blender works well too.
1 tablespoon Dijon mustard, or more to taste
1 teaspoon powdered mustard
1 tablespoon red or white wine vinegar
1/4 teaspoon kosher salt, or more to taste
1 cup avocado oil
1 teaspoon fresh lemon juice, optional
Instructions
Place ¼ cup of oil in a food processor, and add the egg, Dijon, ground mustard, and salt.
Process thoroughly, for about 30 seconds, until combined and pale yellow in color.
With the blender running, slowly drizzle in the remaining oil until the mixture is emulsified and thick.
Adding the oil slowly makes for a creamier mayonnaise, and if you pour too fast, the emulsion may break. The total pouring time to aim for should be about 90 seconds.
With the food processor still running, add the lemon juice, and mix briefly, for only about 5-10 seconds, until incorporated.
If you don’t have a food processor an immersion blender works well too.
Chocolate Protein Mousse
1 can full-fat coconut milk
1/4 cup unsweetened cocoa powder *this is where I use chocolate protein powder.
1/4 cup dark cocoa powder
1/4 cup sweetener of choice (I used swerve sweetener)
1/2 teaspoon pure vanilla extract
1/4 teaspoon coffee or instant coffee powder
Pinch salt
Instructions
Blend until thick and smooth. I taste test and will add above ingredients until the taste is to my desire. Chill the liquid in a large or several small containers.
To make vanilla version omit chocolate and coffee, use vanilla protein powder. I like to make a vanilla from time to time and sometimes I’ll throw strawberries in
*if it’s too runny after being chilled over night the next time you make it add in more dry ingredients. Play around with all attached recipes, you’re the chef – get creative!
1/4 cup unsweetened cocoa powder *this is where I use chocolate protein powder.
1/4 cup dark cocoa powder
1/4 cup sweetener of choice (I used swerve sweetener)
1/2 teaspoon pure vanilla extract
1/4 teaspoon coffee or instant coffee powder
Pinch salt
Instructions
Blend until thick and smooth. I taste test and will add above ingredients until the taste is to my desire. Chill the liquid in a large or several small containers.
To make vanilla version omit chocolate and coffee, use vanilla protein powder. I like to make a vanilla from time to time and sometimes I’ll throw strawberries in
*if it’s too runny after being chilled over night the next time you make it add in more dry ingredients. Play around with all attached recipes, you’re the chef – get creative!
Brussel Sprout Salad
2 cups chopped raw Brussel sprouts
1/2 granny smith or apple of choice chopped
1/2 cup chopped walnuts
1/3 cup dried unsweetened cranberries
1/3 cup crumbed goat cheese or blue cheese
1/3 cup chopped chives (optional)
Instructions
Rinse and dry brussels sprouts. Remove the stems and discard any dry or wilted leaves. Chop or shave brussels sprouts with your desired method and place them in a large bowl.
Top the shaved Brussels sprouts with chopped apple, cranberries, goat cheese, walnuts, and chives. Salt and pepper to desire.
In a separate bowl, whisk together the dressing ingredients: ½ cup olive oil, ¼ cup lemon juice, 2 tablespoons honey (or more if desired), ¼ cup (or more if desired) white wine vinegar, salt, and pepper.
1/2 granny smith or apple of choice chopped
1/2 cup chopped walnuts
1/3 cup dried unsweetened cranberries
1/3 cup crumbed goat cheese or blue cheese
1/3 cup chopped chives (optional)
Instructions
Rinse and dry brussels sprouts. Remove the stems and discard any dry or wilted leaves. Chop or shave brussels sprouts with your desired method and place them in a large bowl.
Top the shaved Brussels sprouts with chopped apple, cranberries, goat cheese, walnuts, and chives. Salt and pepper to desire.
In a separate bowl, whisk together the dressing ingredients: ½ cup olive oil, ¼ cup lemon juice, 2 tablespoons honey (or more if desired), ¼ cup (or more if desired) white wine vinegar, salt, and pepper.
Baked Egg & Avo
1 large Haas avocado ripe but firm (not very soft)
2 eggs the smaller the better
½ teaspoon Himalayan salt
¼ teaspoon cracked black pepper
¼ teaspoon red pepper flakes
1 tablespoon parsley, basil, or cilantro chopped
¼ teaspoon cumin
Instructions
Preheat your oven to 450°F. Line a baking dish with foil for easy cleanup. Use a small baking dish that will allow the avocado halves to stand upright.
Cut the avocado in half lengthwise and remove pit. Using a spoon, scoop out a little of the flesh of each avocado half. You want the hole to be large enough to accommodate the egg.
Season the avocado halves with half of the salt, cumin, red pepper flakes, herbs of choice, and black pepper. Place them in the prepared baking dish.
You can break each egg into a small bowl and then carefully slide the yolk into the avocado or you can just break the egg into the avocado. Ideally you want as much of the egg that will fit from the white, into the center of each avocado half.
Bake until the whites are set, or for about 15 minutes. If the egg yolks have developed a thin crust, you can carefully remove it with a small, sharp knife.
Season the avocado egg with the remaining salt, cumin, red pepper flakes, herbs of choice, and black pepper.
*sometimes I like to squeeze a lime over the finished egg and avo.
2 eggs the smaller the better
½ teaspoon Himalayan salt
¼ teaspoon cracked black pepper
¼ teaspoon red pepper flakes
1 tablespoon parsley, basil, or cilantro chopped
¼ teaspoon cumin
Instructions
Preheat your oven to 450°F. Line a baking dish with foil for easy cleanup. Use a small baking dish that will allow the avocado halves to stand upright.
Cut the avocado in half lengthwise and remove pit. Using a spoon, scoop out a little of the flesh of each avocado half. You want the hole to be large enough to accommodate the egg.
Season the avocado halves with half of the salt, cumin, red pepper flakes, herbs of choice, and black pepper. Place them in the prepared baking dish.
You can break each egg into a small bowl and then carefully slide the yolk into the avocado or you can just break the egg into the avocado. Ideally you want as much of the egg that will fit from the white, into the center of each avocado half.
Bake until the whites are set, or for about 15 minutes. If the egg yolks have developed a thin crust, you can carefully remove it with a small, sharp knife.
Season the avocado egg with the remaining salt, cumin, red pepper flakes, herbs of choice, and black pepper.
*sometimes I like to squeeze a lime over the finished egg and avo.
Autumn Butternut Soup
1 large butternut squash cut in half and remove seeds
1-2 tablespoons olive oil
Pinch of salt
For the Soup:
2 tablespoons olive oil
¾ cup sweet onion finely chopped
3 cloves garlic crushed
1 ¼ teaspoon fresh ginger crushed
¾ teaspoon salt
¼ teaspoon cinnamon
¼ or less teaspoon of clove
Pinch cayenne pepper (optional)
15 oz. coconut milk canned full-fat
1-2 cups vegetable broth
Preheat oven to 425 degrees.
First roast the butternut squash. Drizzle about 1 tablespoon olive oil and sprinkle salt on the inside of both halves of the butternut squash. Place squash face-down on a large baking sheet lined with parchment paper. Bake for 40-50 minutes, or until squash is tender.
While the squash is roasting sauté the vegetables. In a medium saucepan or pot combine 2 tablespoons olive oil and ¾ cup sweet onion. Sauté over medium heat for 3-4 minutes. Add garlic and ginger. Continue cooking over medium heat for 1-2 minutes.
Season and let simmer. Lastly, add salt, clove (if desired), cinnamon, cayenne (if desired), coconut milk, and vegetable broth. Stir to combine ingredients. Cover skillet with a lid, reduce heat to low, and let ingredients simmer for about 5 minutes.
When the squash is done cooking and has cooled enough to the touch, remove as much flesh as you can and discard the skin.
Add all of the squash and coconut milk mixture to a high-speed blender or add half of the squash and half of the coconut milk mixture to the bowl of a large food processor and process in batches. Puree for 2-3 minutes, or until contents are completely smooth.
Pour soup back into the pot or saucepan and reheat over Medium-Low heat. Stir ingredients in the pot to ensure even mixing. Serve soup immediately with a drizzle of honey and dash of cinnamon and enjoy!
1-2 tablespoons olive oil
Pinch of salt
For the Soup:
2 tablespoons olive oil
¾ cup sweet onion finely chopped
3 cloves garlic crushed
1 ¼ teaspoon fresh ginger crushed
¾ teaspoon salt
¼ teaspoon cinnamon
¼ or less teaspoon of clove
Pinch cayenne pepper (optional)
15 oz. coconut milk canned full-fat
1-2 cups vegetable broth
Preheat oven to 425 degrees.
First roast the butternut squash. Drizzle about 1 tablespoon olive oil and sprinkle salt on the inside of both halves of the butternut squash. Place squash face-down on a large baking sheet lined with parchment paper. Bake for 40-50 minutes, or until squash is tender.
While the squash is roasting sauté the vegetables. In a medium saucepan or pot combine 2 tablespoons olive oil and ¾ cup sweet onion. Sauté over medium heat for 3-4 minutes. Add garlic and ginger. Continue cooking over medium heat for 1-2 minutes.
Season and let simmer. Lastly, add salt, clove (if desired), cinnamon, cayenne (if desired), coconut milk, and vegetable broth. Stir to combine ingredients. Cover skillet with a lid, reduce heat to low, and let ingredients simmer for about 5 minutes.
When the squash is done cooking and has cooled enough to the touch, remove as much flesh as you can and discard the skin.
Add all of the squash and coconut milk mixture to a high-speed blender or add half of the squash and half of the coconut milk mixture to the bowl of a large food processor and process in batches. Puree for 2-3 minutes, or until contents are completely smooth.
Pour soup back into the pot or saucepan and reheat over Medium-Low heat. Stir ingredients in the pot to ensure even mixing. Serve soup immediately with a drizzle of honey and dash of cinnamon and enjoy!
Refreshing Smoothies
Recipe #1 – Colon Cleansing Smoothie
2 handfuls of spinach
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat)
½ squeezed lemon or lime juice
1 cup frozen or fresh pineapple chunks
Nub of fresh ginger (about the size of your thumb or smaller) *ginger is quite strong less is more & can be optional
1/2 cup cucumber
1-4 tablespoons chia seeds
Option to top or blend in coconut flakes
*Add in chia seeds while smoothie is blending and consistency is smooth. Continue to blend for about a minute or two after adding chia seeds. The chia seeds help thicken the smoothie, but as always taste while making and add more of above ingredients until smoothie is desired thickness and taste.
Recipe #2 – Liver & Colon Detox Smoothie
1 medium carrot or several baby carrots**optional
1 medium beet – quartered (raw) & scrubbed
1 medium pineapple or apple – I prefer granny smiths if I do apples
Handful or 2 of spinach
1/2 inch fresh ginger
1-4 tablespoons chia seeds
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat)
Options to blend or top with coconut flakes
Recipe #2 – Refreshing & Revival Smoothie
½ - 1 cup fresh blueberries
½ - 1 cup fresh strawberries
½ orange or lemon squeezed
1-4 tablespoons chia seeds
½ medium beet – quartered (raw) & scrubbed *OPTIONAL
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat) *I love coconut milk here because it adds a richness
1 teaspoon of blue spirulina *optional
*I add coconut flakes on top and a drizzle of raw honey. Sometimes I’ll throw raspberries in or on top too. You can do banana too but just a quarter of the whole banana. This smoothie has a lot of sugar & we don’t want to spike insulin levels too high. As always, get creative with your smoothies! Find 3-4 fruits or veggies you like that you think will blend well and get playful.
2 handfuls of spinach
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat)
½ squeezed lemon or lime juice
1 cup frozen or fresh pineapple chunks
Nub of fresh ginger (about the size of your thumb or smaller) *ginger is quite strong less is more & can be optional
1/2 cup cucumber
1-4 tablespoons chia seeds
Option to top or blend in coconut flakes
*Add in chia seeds while smoothie is blending and consistency is smooth. Continue to blend for about a minute or two after adding chia seeds. The chia seeds help thicken the smoothie, but as always taste while making and add more of above ingredients until smoothie is desired thickness and taste.
Recipe #2 – Liver & Colon Detox Smoothie
1 medium carrot or several baby carrots**optional
1 medium beet – quartered (raw) & scrubbed
1 medium pineapple or apple – I prefer granny smiths if I do apples
Handful or 2 of spinach
1/2 inch fresh ginger
1-4 tablespoons chia seeds
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat)
Options to blend or top with coconut flakes
Recipe #2 – Refreshing & Revival Smoothie
½ - 1 cup fresh blueberries
½ - 1 cup fresh strawberries
½ orange or lemon squeezed
1-4 tablespoons chia seeds
½ medium beet – quartered (raw) & scrubbed *OPTIONAL
1/2 - 1 cup of water or kombucha or coconut water or coconut milk (full fat) *I love coconut milk here because it adds a richness
1 teaspoon of blue spirulina *optional
*I add coconut flakes on top and a drizzle of raw honey. Sometimes I’ll throw raspberries in or on top too. You can do banana too but just a quarter of the whole banana. This smoothie has a lot of sugar & we don’t want to spike insulin levels too high. As always, get creative with your smoothies! Find 3-4 fruits or veggies you like that you think will blend well and get playful.
Ginger Beet Slaw
3 Raw Beets, cleaned and shredded
2 tablespoons Fresh Ginger Root cleaned and grated
1/3 cup Balsamic Vinegar
1/3 – 1/2 cup EVO
1/3 cup Raw Pepita Seeds
Sea salt
Fresh cracked black pepper
Squeeze lemon wedge
Instructions
Prepare all of your items above, shred beets and ginger in a large serving bowl. Top with pepita seeds, salt, pepper and any other desired seasonings.
Add balsamic vinegar, squeeze of lemon, and extra virgin olive oil. Toss, serve, and enjoy!
Other optional add ins
3 Cups Carrot Shreds
4 cups Broccoli Shreds
2 Cups Shelled Edamame
2 Raw Zucchini, Shredded
1 Granny Smith Apple (or apple of choice) Diced
Cayenne or red pepper flakes
Avocado
Honey to drizzle
2 tablespoons Fresh Ginger Root cleaned and grated
1/3 cup Balsamic Vinegar
1/3 – 1/2 cup EVO
1/3 cup Raw Pepita Seeds
Sea salt
Fresh cracked black pepper
Squeeze lemon wedge
Instructions
Prepare all of your items above, shred beets and ginger in a large serving bowl. Top with pepita seeds, salt, pepper and any other desired seasonings.
Add balsamic vinegar, squeeze of lemon, and extra virgin olive oil. Toss, serve, and enjoy!
Other optional add ins
3 Cups Carrot Shreds
4 cups Broccoli Shreds
2 Cups Shelled Edamame
2 Raw Zucchini, Shredded
1 Granny Smith Apple (or apple of choice) Diced
Cayenne or red pepper flakes
Avocado
Honey to drizzle
Sneaky Protein Dressing
½ - 1 cup nutritional yeast flakes
1/3 cup apple cider vinegar or balsamic vinegar
1/3 cup coconut aminos (optional)
1/3 cup EVO or avocado oil
Instructions
Add all ingredients to a jar
Blend until creamy
1/3 cup apple cider vinegar or balsamic vinegar
1/3 cup coconut aminos (optional)
1/3 cup EVO or avocado oil
Instructions
Add all ingredients to a jar
Blend until creamy
No Bake Protein Cookies
1 cup all natural peanut or almond butter
1/2 cup coconut oil
1/4 cup honey
1/2 cup butter
1/4 cup cocoa powder
2 scoops Chocolate Protein Powder
1 scoop dark coco powder
Dash of salt
1 teaspoon vanilla
Instructions
Melt nut butter, honey, butter, and coconut oil over low heat until melted.
Then add cocoa powder, protein powder, salt, and vanilla until smooth and combined. (Watch it closely so it doesn’t burn.)
Stir in oats, protein powder, salt, and vanilla. Mix until thoroughly combined and a cookie dough consistency is achieved. Add more dry ingredients if needed.
Shape into cookie form or into balls. Place onto wax paper. Allow to cool, harden, and store in the fridge
1/2 cup coconut oil
1/4 cup honey
1/2 cup butter
1/4 cup cocoa powder
2 scoops Chocolate Protein Powder
1 scoop dark coco powder
Dash of salt
1 teaspoon vanilla
Instructions
Melt nut butter, honey, butter, and coconut oil over low heat until melted.
Then add cocoa powder, protein powder, salt, and vanilla until smooth and combined. (Watch it closely so it doesn’t burn.)
Stir in oats, protein powder, salt, and vanilla. Mix until thoroughly combined and a cookie dough consistency is achieved. Add more dry ingredients if needed.
Shape into cookie form or into balls. Place onto wax paper. Allow to cool, harden, and store in the fridge
Avocado Dressing
1 avocado
½ cup EVO
½ cup sour cream
¼ cup vinegar of choice (can be optional)
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon fresh cracked black pepper
¼ teaspoon cumin
2 tablespoons fresh lime juice (1 lime)
¼ bunch fresh cilantro
¼ cup water (if needed)
INSTRUCTIONS
Add avocado, sour cream, minced garlic, salt, lime juice, EVO, vinegar of choice, and cilantro to a food processor or blender. Puré until smooth.
If too thick add water, 1-2 Tbsp at a time, and purée again until it reaches your desired consistency (leave thicker for a dip, add more water, EVO, or vinegar for a pourable dressing)
½ cup EVO
½ cup sour cream
¼ cup vinegar of choice (can be optional)
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon fresh cracked black pepper
¼ teaspoon cumin
2 tablespoons fresh lime juice (1 lime)
¼ bunch fresh cilantro
¼ cup water (if needed)
INSTRUCTIONS
Add avocado, sour cream, minced garlic, salt, lime juice, EVO, vinegar of choice, and cilantro to a food processor or blender. Puré until smooth.
If too thick add water, 1-2 Tbsp at a time, and purée again until it reaches your desired consistency (leave thicker for a dip, add more water, EVO, or vinegar for a pourable dressing)
Rustic Roasted Butternut
1 or more butternut squash, peeled and seeds scooped (cubed if desired)
Extra-virgin olive oil, for drizzling
Sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400°F and line a large baking sheet with parchment paper.
Place the squash or cubes on the baking sheet.
Brush halves or toss cubes with a drizzle of olive oil and pinches of salt and pepper. Roast 30 to 35 minutes or until golden brown around the edges.
For a sweet flavor roast with a dusting of cinnamon, ginger, clove, salt and pepper, and a drizzle of honey or maple syrup. Still use the EVO drizzle as well.
For a savory flavor still use the EVO drizzle and add in garlic, thyme, rosemary, salt and pepper, and toss with an oaky buttery chardonnay.
Extra-virgin olive oil, for drizzling
Sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400°F and line a large baking sheet with parchment paper.
Place the squash or cubes on the baking sheet.
Brush halves or toss cubes with a drizzle of olive oil and pinches of salt and pepper. Roast 30 to 35 minutes or until golden brown around the edges.
For a sweet flavor roast with a dusting of cinnamon, ginger, clove, salt and pepper, and a drizzle of honey or maple syrup. Still use the EVO drizzle as well.
For a savory flavor still use the EVO drizzle and add in garlic, thyme, rosemary, salt and pepper, and toss with an oaky buttery chardonnay.
Healthy Ranch
½ cup plain whole milk yogurt
¼ cup homemade mayonnaise
1 teaspoon apple cider vinegar
½ teaspoon dried dill
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon kosher or sea salt
¼ teaspoon ground black pepper
Instructions
Whisk together all the ingredients in a bowl or with an immersion blender. Store refrigerated (keeps at about 1 - 2 weeks).
I will often use dried and fresh dill for a more flavorful effect.
¼ cup homemade mayonnaise
1 teaspoon apple cider vinegar
½ teaspoon dried dill
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon kosher or sea salt
¼ teaspoon ground black pepper
Instructions
Whisk together all the ingredients in a bowl or with an immersion blender. Store refrigerated (keeps at about 1 - 2 weeks).
I will often use dried and fresh dill for a more flavorful effect.
Immunity Cubes
2 lemon chopped
2-3 raw turmeric root
1 teaspoon fresh cracked black pepper
Pinch or two of sea salt
2-3 pieces raw ginger root
1/3 cup honey
Instructions
Wash all produce. Add all of your ingredients to a high-speed blender or juicer.
Juice or blend until your ingredients come together and the mixture is smooth.
If you want your cubes to have less texture, transfer your mixture into a cheese cloth and strain the mixture over a bowl, until all of the clumps are removed. If you don't mind the texture, you can skip this step.
Transfer the mixture into an ice cube tray (I prefer a silicone one) and freeze overnight. When frozen, drop one or two cubes in coffee mug, boil water, and enjoy!
I typically make a large batch of this juice with my juicer. I combine everything in a mason jar and shake until honey is dissolved. Then pour into silicone ice cube tray, freeze for a bit, then drizzle honey over semi frozen cubes, and freeze again until solid.
2-3 raw turmeric root
1 teaspoon fresh cracked black pepper
Pinch or two of sea salt
2-3 pieces raw ginger root
1/3 cup honey
Instructions
Wash all produce. Add all of your ingredients to a high-speed blender or juicer.
Juice or blend until your ingredients come together and the mixture is smooth.
If you want your cubes to have less texture, transfer your mixture into a cheese cloth and strain the mixture over a bowl, until all of the clumps are removed. If you don't mind the texture, you can skip this step.
Transfer the mixture into an ice cube tray (I prefer a silicone one) and freeze overnight. When frozen, drop one or two cubes in coffee mug, boil water, and enjoy!
I typically make a large batch of this juice with my juicer. I combine everything in a mason jar and shake until honey is dissolved. Then pour into silicone ice cube tray, freeze for a bit, then drizzle honey over semi frozen cubes, and freeze again until solid.
Mini Egg Bites
EVO cooking spray
3 slices bacon, sausage, turkey, ham, or meat of preference.
1 small yellow onion, chopped
1 red bell pepper, chopped
2 cup chopped baby spinach
6 large eggs
3 tablespoons milk or heavy whipping cream
1/4 teaspoon paprika
1/2 teaspoon garlic powder
Kosher salt
Freshly ground black pepper
1/2 cup shredded sharp cheddar
Instructions
Preheat oven to 350 and grease a 12-cup muffin tin with avocado, coconut, or extra virgin olive oil or cooking spray. In a large nonstick skillet over medium heat, cook meat of choice.
Add onion and bell pepper to skillet and cook for a few minutes then add spinach and cook until wilted. Another option is to not precook the veg and let the oven do the cooking with the egg mixture.
In a small bowl, whisk eggs, milk, paprika, garlic powder, salt and pepper. Then fold in vegetable mixture, cooked meat, and cheese. Pour mixture into prepared muffin tin (muffin or cupcake liners are useful here).
Bake until cooked through and golden, 30 to 35 minutes.
Let cool, then store in the fridge in an airtight container until ready to eat. You can also freeze some for future use. This recipe can also be used to make a casserole version. Preheat is the same, cook time is 25-30min.
3 slices bacon, sausage, turkey, ham, or meat of preference.
1 small yellow onion, chopped
1 red bell pepper, chopped
2 cup chopped baby spinach
6 large eggs
3 tablespoons milk or heavy whipping cream
1/4 teaspoon paprika
1/2 teaspoon garlic powder
Kosher salt
Freshly ground black pepper
1/2 cup shredded sharp cheddar
Instructions
Preheat oven to 350 and grease a 12-cup muffin tin with avocado, coconut, or extra virgin olive oil or cooking spray. In a large nonstick skillet over medium heat, cook meat of choice.
Add onion and bell pepper to skillet and cook for a few minutes then add spinach and cook until wilted. Another option is to not precook the veg and let the oven do the cooking with the egg mixture.
In a small bowl, whisk eggs, milk, paprika, garlic powder, salt and pepper. Then fold in vegetable mixture, cooked meat, and cheese. Pour mixture into prepared muffin tin (muffin or cupcake liners are useful here).
Bake until cooked through and golden, 30 to 35 minutes.
Let cool, then store in the fridge in an airtight container until ready to eat. You can also freeze some for future use. This recipe can also be used to make a casserole version. Preheat is the same, cook time is 25-30min.
Simply Good Dressing
3 tablespoons olive oil
1 small garlic clove, pressed or minced (or 1/2 teaspoon garlic powder)
1 tablespoon freshly-squeezed lemon juice (or red wine vinegar or sometimes I use both)
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/4 teaspoon freshly-cracked black pepper
*can add in homemade mayo for a creamier dressing
Instructions
Combine/Whisk all ingredients together in a small bowl (or blender) until completely combined.
Serve immediately or store in the refrigerator. Keeps 1 – 2 weeks. The dressing will need to be stirred or shaken again prior to serving.
Can use red wine vinegar, white wine vinegar, balsamic vinegar, apple cider vinegar, sherry vinegar, etc
To make a sweeter version, add in 1 to 2 teaspoons of honey or maple syrup.
1 small garlic clove, pressed or minced (or 1/2 teaspoon garlic powder)
1 tablespoon freshly-squeezed lemon juice (or red wine vinegar or sometimes I use both)
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/4 teaspoon freshly-cracked black pepper
*can add in homemade mayo for a creamier dressing
Instructions
Combine/Whisk all ingredients together in a small bowl (or blender) until completely combined.
Serve immediately or store in the refrigerator. Keeps 1 – 2 weeks. The dressing will need to be stirred or shaken again prior to serving.
Can use red wine vinegar, white wine vinegar, balsamic vinegar, apple cider vinegar, sherry vinegar, etc
To make a sweeter version, add in 1 to 2 teaspoons of honey or maple syrup.
5 min Honey Snack
Unsweetened shredded coconut
Raw pepita seeds
Raw or salted pecans
Cinnamon powder
Pink Himalayan salt if desired for taste
Raw local honey
In a cup or small bowl mix all ingredients together.
That's it! Super simple, super tasty, and super healthy.
Raw pepita seeds
Raw or salted pecans
Cinnamon powder
Pink Himalayan salt if desired for taste
Raw local honey
In a cup or small bowl mix all ingredients together.
That's it! Super simple, super tasty, and super healthy.
Homemade Mustard
4 tablespoons ground mustard seeds
2 tablespoons wine vinegar
2 tablespoons water
pinch salt & pepper
pinch turmeric
Instructions
Place all ingredients in a jar and stir together thoroughly
Place in the fridge for 1 - 2 days to thicken
If the mustard is too runny add more ground mustard, if it's too thick add more water.
If you'd like a honey mustard, add 1 - 2 teaspoons of homemade mayo and 1 - 2 teaspoons of honey and stir together.
Store in fridge
Other options to add:
garlic, horseradish, chili, paprika, or BBQ.
2 tablespoons wine vinegar
2 tablespoons water
pinch salt & pepper
pinch turmeric
Instructions
Place all ingredients in a jar and stir together thoroughly
Place in the fridge for 1 - 2 days to thicken
If the mustard is too runny add more ground mustard, if it's too thick add more water.
If you'd like a honey mustard, add 1 - 2 teaspoons of homemade mayo and 1 - 2 teaspoons of honey and stir together.
Store in fridge
Other options to add:
garlic, horseradish, chili, paprika, or BBQ.
Pickled Onions
1 red onion thinly sliced
¼ cup water
¾ cup apple cider vinegar
3 garlic cloves smashed
1 teaspoon cumin
1 teaspoon sea salt
1teaspoon black pepper
1 teaspoon maple syrup or honey
Instructions
Thinly slice the red onions and place in a mason jar.
Slightly heat the water, apple cider vinegar, garlic, salt, and maple syrup in a small saucepan. Bring the vinegar mixture to a simmer, do not boil.
Remove from heat and immediately pour over the red onions in the jar.
Cover and let the onions sit (completely submerged) until they come back to room temperature. tore in the refrigerator covered. It has a shelf life or 2 to 3 weeks.
¼ cup water
¾ cup apple cider vinegar
3 garlic cloves smashed
1 teaspoon cumin
1 teaspoon sea salt
1teaspoon black pepper
1 teaspoon maple syrup or honey
Instructions
Thinly slice the red onions and place in a mason jar.
Slightly heat the water, apple cider vinegar, garlic, salt, and maple syrup in a small saucepan. Bring the vinegar mixture to a simmer, do not boil.
Remove from heat and immediately pour over the red onions in the jar.
Cover and let the onions sit (completely submerged) until they come back to room temperature. tore in the refrigerator covered. It has a shelf life or 2 to 3 weeks.
Pickles
1 medium-to-large cucumber or 2 small cucumbers
½ cup water, at room temperature or cooler
½ cup rice vinegar
1 ½ tsp maple syrup or sugar
1 ½ tsp fine sea salt
Several twist of freshly ground black pepper (to desire)
2 sprigs of fresh dill, roughly chopped (about ¼ cup or to desire)
2 cloves garlic, peeled and smashed
1 bay leaf
** For heat ¼ tsp red pepper flakes
Instructions
For pickle rounds, slice the cucumbers into thin rounds, about ⅛ inch thick. For spears, slice them in half lengthwise, then slice the halves lengthwise into quarters, then slice the quarters lengthwise into eighths or as many times as you desire. Be sure to slice them through the middle so they’re fit the size of your jar.
Place the cucumbers into your jar at least 1 inch of extra space on top. For pickle spears it’s important that the pickle fit snugly in the jar.
In a liquid measuring cup or bowl, combine the water, vinegar, maple syrup, salt, fresh dill, and black pepper. Stir until most of the salt has dissolved into the liquid and set aside.
Top the cucumbers with the liquid mixture and stick a bay leaf into the side jar. Be sure to pour all of the liquid over the cucumbers so they’re fully submerged. Cover and refrigerate. The flavor will continue to develop over the next couple of days. The pickles will keep for about 3 weeks in the refrigerator.
½ cup water, at room temperature or cooler
½ cup rice vinegar
1 ½ tsp maple syrup or sugar
1 ½ tsp fine sea salt
Several twist of freshly ground black pepper (to desire)
2 sprigs of fresh dill, roughly chopped (about ¼ cup or to desire)
2 cloves garlic, peeled and smashed
1 bay leaf
** For heat ¼ tsp red pepper flakes
Instructions
For pickle rounds, slice the cucumbers into thin rounds, about ⅛ inch thick. For spears, slice them in half lengthwise, then slice the halves lengthwise into quarters, then slice the quarters lengthwise into eighths or as many times as you desire. Be sure to slice them through the middle so they’re fit the size of your jar.
Place the cucumbers into your jar at least 1 inch of extra space on top. For pickle spears it’s important that the pickle fit snugly in the jar.
In a liquid measuring cup or bowl, combine the water, vinegar, maple syrup, salt, fresh dill, and black pepper. Stir until most of the salt has dissolved into the liquid and set aside.
Top the cucumbers with the liquid mixture and stick a bay leaf into the side jar. Be sure to pour all of the liquid over the cucumbers so they’re fully submerged. Cover and refrigerate. The flavor will continue to develop over the next couple of days. The pickles will keep for about 3 weeks in the refrigerator.
Homemade Apple Cider Vinegar
Two different recipes
Recipe #1
Washed and chopped apple chunks, or apple scraps (skins, cores). Enough to fill half of your chosen fermenting vessel (quart jar, half-gallon jar, 1 gallon crock, etc)
1 tablespoon sugar, per 1 cup filtered water OR
1 cup sugar, per 1 gallon of filtered water
Instructions
Wash and chop apples into chunks and add them to your jar or large fermenting vessel of choice until it’s filled about halfway full.
Pour lukewarm filtered water over the apples into the container until it is almost full, but measure and note the total amount of water added.
Stir in sugar in ratios of 1 tablespoon of sugar per cup of water added, or for larger batches, 1 cup of sugar per gallon of water added.
Add a splash of finished organic apple cider vinegar (store-bought and make sure it’s organic) to encourage fermenting.
Stir combined ingredients until thoroughly mixed, and cover with breathable material like a cheese cloth.
Store in a dark location around 70 to 75 degrees F for two weeks to ferment, and stir every day to prevent mold from forming on top. If needed, add another layer of material like a dark towel on top of the container to block light.
After two weeks, strain and reserve the liquid into a similar sized container and cover again. If you can, compost the spent fruit or just discard it.
Move the covered container of liquid to a location that is out of the way to continue long term fermentation. Maintain dark and in a cooler room or "room temperature" at this stage is okay, but do not refrigerate yet.
After one month, sample the vinegar to see if it is finished fermenting and tart to your liking. If needed, allow it to continue to ferment for a total of two to three months.
Once it is fermented to your desired flavor, transfer the apple cider vinegar into clean bottles with lids. Store at room temperature or in the refrigerator, and enjoy!
Shelf Life:
Properly fermented apple cider vinegar should "stay good" for over a year, as long as it does not have visible mold, or a strong and unusual flavor or appearance.
Recipe #2
3 cups apple juice (pressed, not from concentrate)
1/4 cup apple cider vinegar (with mother, see section above for details)
INSTRUCTIONS
Mix the apple juice with the vinegar in a 1-quart glass jar. Shake the bottle of vinegar to mix the mother into the vinegar before measuring it out.
Cover jar with a breathable coffee filter, cheese or cotton cloth. Hold in place with a rubber band or a mason jar ring to keep. It’s important to let the vinegar have access to oxygen to properly ferment, so don’t cap it with a lid, allow it to breathe.
Leave the vinegar to culture in a dark location for at least 2 months. There’s no need to stir or check on the vinegar. After 2 months, taste it, it should taste sour like vinegar. If it doesn’t taste like vinegar, let it ferment for a bit longer until it’s to your desired taste.
Pour the finished product into a clean bottle or a clean jar for long-term storage and use. Store at room temperature in a dark location. It will continue to develop its flavor as it ages.
Shelf Life:
Homemade vinegar should last for several years.
Recipe #1
Washed and chopped apple chunks, or apple scraps (skins, cores). Enough to fill half of your chosen fermenting vessel (quart jar, half-gallon jar, 1 gallon crock, etc)
1 tablespoon sugar, per 1 cup filtered water OR
1 cup sugar, per 1 gallon of filtered water
Instructions
Wash and chop apples into chunks and add them to your jar or large fermenting vessel of choice until it’s filled about halfway full.
Pour lukewarm filtered water over the apples into the container until it is almost full, but measure and note the total amount of water added.
Stir in sugar in ratios of 1 tablespoon of sugar per cup of water added, or for larger batches, 1 cup of sugar per gallon of water added.
Add a splash of finished organic apple cider vinegar (store-bought and make sure it’s organic) to encourage fermenting.
Stir combined ingredients until thoroughly mixed, and cover with breathable material like a cheese cloth.
Store in a dark location around 70 to 75 degrees F for two weeks to ferment, and stir every day to prevent mold from forming on top. If needed, add another layer of material like a dark towel on top of the container to block light.
After two weeks, strain and reserve the liquid into a similar sized container and cover again. If you can, compost the spent fruit or just discard it.
Move the covered container of liquid to a location that is out of the way to continue long term fermentation. Maintain dark and in a cooler room or "room temperature" at this stage is okay, but do not refrigerate yet.
After one month, sample the vinegar to see if it is finished fermenting and tart to your liking. If needed, allow it to continue to ferment for a total of two to three months.
Once it is fermented to your desired flavor, transfer the apple cider vinegar into clean bottles with lids. Store at room temperature or in the refrigerator, and enjoy!
Shelf Life:
Properly fermented apple cider vinegar should "stay good" for over a year, as long as it does not have visible mold, or a strong and unusual flavor or appearance.
Recipe #2
3 cups apple juice (pressed, not from concentrate)
1/4 cup apple cider vinegar (with mother, see section above for details)
INSTRUCTIONS
Mix the apple juice with the vinegar in a 1-quart glass jar. Shake the bottle of vinegar to mix the mother into the vinegar before measuring it out.
Cover jar with a breathable coffee filter, cheese or cotton cloth. Hold in place with a rubber band or a mason jar ring to keep. It’s important to let the vinegar have access to oxygen to properly ferment, so don’t cap it with a lid, allow it to breathe.
Leave the vinegar to culture in a dark location for at least 2 months. There’s no need to stir or check on the vinegar. After 2 months, taste it, it should taste sour like vinegar. If it doesn’t taste like vinegar, let it ferment for a bit longer until it’s to your desired taste.
Pour the finished product into a clean bottle or a clean jar for long-term storage and use. Store at room temperature in a dark location. It will continue to develop its flavor as it ages.
Shelf Life:
Homemade vinegar should last for several years.
Basil Lemon Humus
¼ cup fresh lemon juice (usually 1 large lemon)
½ to 1 cup olive oil
½ cup roughly chopped, loosely packed fresh parsley
¼ cup roughly chopped, loosely packed fresh tarragon or basil
2 to 3 tablespoons roughly chopped fresh chives or green onion
1 large garlic clove, roughly chopped
½ teaspoon salt, more to taste
One can of chickpeas drained and rinsed
1 to 2 tablespoons water, optional
¼ cup tahini is optional I don’t use tahini in my recipe
Instructions
In a food processor or high-powered blender add half of the chickpeas, oil, lemon juice, and water if desired. Blend for about 1 – 2 minutes.
Scrape down the bowl of your processor or blender as necessary, add in the rest of the ingredients and blend again if needed or until preferred texture is achieved.
Garnish with extra olive oil and a sprinkling of chopped fresh herbs
½ to 1 cup olive oil
½ cup roughly chopped, loosely packed fresh parsley
¼ cup roughly chopped, loosely packed fresh tarragon or basil
2 to 3 tablespoons roughly chopped fresh chives or green onion
1 large garlic clove, roughly chopped
½ teaspoon salt, more to taste
One can of chickpeas drained and rinsed
1 to 2 tablespoons water, optional
¼ cup tahini is optional I don’t use tahini in my recipe
Instructions
In a food processor or high-powered blender add half of the chickpeas, oil, lemon juice, and water if desired. Blend for about 1 – 2 minutes.
Scrape down the bowl of your processor or blender as necessary, add in the rest of the ingredients and blend again if needed or until preferred texture is achieved.
Garnish with extra olive oil and a sprinkling of chopped fresh herbs
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