asian cold noodle salad

This meal is vegetarian-friendly and dairy-free.

the goods:

1/2 cup rice vinegar

2 tablespoons grapeseed oil (or olive oil)

2 teaspoons sesame oil

3 cloves of garlic, minced (organic preferred)

2 teaspoons hoison sauce

2 teaspoons low sodium soy sauce

1 tablespoon black sesame seeds

1/4 cup sliced, unsalted, dry toasted almonds

3/4 cup chopped fresh cilantro leaves

3/4 cup chopped fresh basil leaves

2 green onions, finely diced

1/2 red bell pepper, julienned

1/2 yellow bell pepper, julienned

1 cup shredded carrot

1/2 pound whole wheat thin spaghetti noodles

the process:

1. Cook spaghetti and set aside

2. Prepare vegetables and add to large bowl

3. Add pasta and all other ingredients to bowl

4. Toss together multiple times to coat pasta well

5. Leave in fridge for 1-2 hours (overnight is best)

6. Serve cold

the result:

4 servings

the benefits:

Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.

Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.

Whole Grain Pasta is a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Whole grains can also can help women avoid gallstones and can help to protect against breast cancer. Studies show that Increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%.

Peppers are rich in vitamins A, C and K - especially red peppers. These vitamins help to prevent cell damage, cancer, diseases related to aging and they help support immune function. They contain anti-inflammatory nutrients and red peppers are a good source of lycopene.

Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Basil is a great source of vitamin A (and beta carotene), which can help to lessen the progression of asthma, osteoarthritis and rheumatoid arthritis. The magnesium in basil helps to promote cardiovascular health by promoting healthy blood flow through blood vessels. Basil is also a great source of iron, calcium, potassium and vitamin C. 

the brands (used in this recipe):

Ronzoni Healthy Harvest Pasta

San-J Organic, Gluten-Free Soy Sauce

Christopher Ranch Organic Garlic 

Grimmway Farms Bunny-Luv Organic Carrots

Trader Joe's Almonds 

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strawberry nut salad

This salad is vegan-friendly.

the goods:

3 to 4 cups organic leafy greens

1 1/2 cups organic fresh strawberries, sliced

1 cup walnuts, no salt added

1 cup sliced almonds, no salt added

1 teaspoon cinnamon

1 teaspoon nutmeg

oil and balsamic vinegar (for dressing)

the process:

1. Wash greens. Set aside

2. Wash strawberries and slice. Leave two whole strawberries for garnish

3. Mix greens, strawberries, cinnamon, nutmeg, walnuts and almonds

4. Top salad with oil and vinegar

5. Garnish with two whole strawberries


the result:

2 to 4 servings


the benefits:
Strawberries are an excellent source of dietary fiber and vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.


Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.


Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.


Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.


the brands (used in this recipe):
Earthbound Farms Organic Greens 

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apple walnut salad

This salad, minus the dressing, is vegan-friendly.

the goods:

organic leafy greens

½ cup raisins (organic preferred)

½ cup shelled walnuts

1 apple

optional: 2 tablespoons Marie's yogurt feta dressing (no preservatives or MSG)

the process:

1. Chop or slice one apple. Fuji and red delicious are both good options.
Save a few slices for an edible garnish!

2. Mix salad greens with walnuts, raisins and apples

3. Toss all salad ingredients with 2 tablespoons of yogurt dressing

4. Enjoy!

the result:

One serving of scrumptious salad

the benefits:

Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Apples have many, many benefits including protection against osteoporosis and Alzheimer's Disease. Apples lower LDL cholesterol and can reduce the risk of breast cancer, colon cancer and liver cancer. The pectin in apples can also help to lower the body's need for insulin for those managing diabetes.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

the brands (used in this recipe):

Earthbound Farms Organic Greens 

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almond dark chocolate chunk cookies

These delicious cookies are gluten-free, dairy-free and use agave nectar.

the goods:

2 ½ cups blanched almond flour
½ teaspoon salt (celtic sea salt preferred)
½ teaspoon baking soda

½ cup almond oil (or grapeseed oil)
½ cup agave nectar
1 tablespoon cinnamon
½ cup dark chocolate pieces, chopped in small chunks
½ cup sliced almonds

the process:

1. Preheat oven to 350°

2. In a large bowl, combine almond flour, salt, cinnamon and baking soda

3. In a medium bowl combine almond oil and agave

4. Stir wet ingredients into the almond flour mixture until thoroughly combined

5. Fold in chocolate chunks and almond slices

6. Spoon dough 1 heaping tablespoon at a time onto a parchment lined baking sheet, pressing down with palm of your hand to flatten

7. Bake at 350 for 8 to 12 minutes, until lightly golden

8. Cool cookies on the baking sheets for 20-25 minute, then serve


the result:
about a dozen cookies


the benefits:
Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Dark Chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries and far more than milk chocolate or white chocolate). It can also help low blood pressure and reduce LDL cholesterol.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.

Agave Nectar has a favorable glycemic profile. It provides sweetness, without the "sugar rush" and unhealthful blood sugar spikes caused by many other sugars.

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walnut raisin scones

 

These scones are gluten-free, dairy-free and use agave nectar.

the goods:

2 cups blanched almond flour
½ teaspoon salt (celtic sea salt preferred)
½ teaspoon baking soda
¼ cup unsalted sunflower seeds
¼ cup walnuts, shelled and crushed/chopped

3/4 cup raisins (organic preferred)
1 large egg  (organic, free-range preferred)
2 tablespoons agave nectar

the process:

1. Preheat oven to 350°

2. In a large bowl, combine almond flour, salt and soda

3. Stir in dried fruit, seeds and nuts

4. In a small bowl combine egg and agave

5. Stir wet ingredients into dry

6. Use your hands to form dough. Shape dough into a 6 ½ x 6 ½ square that is about ¾" thick. Cut dough into 16 squares

7. Bake at 350° for 10-12 minutes

the result:

16 scones

the benefits:

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

Sunflower Seeds are full of vitamin E, magnesium and selenium. The vitamin E in sunflower seeds has significant anti-inflammatory effects which can can help reduce symptoms in asthma, osteoarthritis and rheumatoid arthritis.

Agave Nectar has a favorable glycemic profile. It provides sweetness, without the "sugar rush" and unhealthful blood sugar spikes caused by many other sugars.

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citrus protein power lunch

This lunch is vegan-friendly.

the goods:

1 whole wheat tortilla

hummus, to spread

½ cup raisins (organic preferred)

½ cup almonds and walnuts

1 orange (Kara is a good choice, organic preferred)

4-5 dried apricots (no sugar added)

the process:

This lunch is simple, and kid-friendly to boot. To make a hummus roll-up, simply spread hummus over tortilla, roll up and slice in "rolls". All other parts to this lunch are easy to grab on the go and full of nutritional goodness!

the result:

1 serving/lunch

the benefits:

Oranges are a wonderful source of vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, and reduces the severity of inflammatory conditions, such as asthma, osteoarthritis and rheumatoid arthritis. Oranges can also help prevent cardiovascular disease and lower LDL cholesterol levels.

Hummus is made primarily from chickpeas and tahini. Chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. Tahini is also a good source of protein and calcium. Hummus contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids.

Whole Wheat Tortillas are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Whole grains can also can help women avoid gallstones and can help to protect against breast cancer. Studies show that Increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

Almonds are rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

the brands (used in this recipe):

Tribe Hummus

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