Recipe: Cashew-Pineapple Quinoa

👩‍🍳🍍 Pineapple and cashews give plain quinoa an exotic flair in this recipe.

Serve it with chicken or toss in some black beans for a full plant-based meal.

Makes 6 servings.

Ingredients:

• 1 cup (180 ml) quinoa

• 2 cups (480 ml) water

• 1 Tbsp olive oil

• 1 cup (180 g) canned pineapple chunks packed in their own juice (drain, but reserve the juice)

• ¼ cup (30 g) raw chopped cashews

• Sea salt and freshly ground pepper

• Pinch of nutmeg

Directions:

1. Place the quinoa and water in a medium saucepan and bring to a boil over high heat. 

2. Reduce the heat to low, cover, and let simmer for 13-15 minutes, or until the liquid has been absorbed. Remove from the heat and fluff with a fork.

3. Heat the olive oil in a medium skillet over medium-low heat. Add the cooked quinoa, pineapple chunks, and cashews. Cook until heated through, about 3-5 minutes.

4. Stir in the pineapple juice (only as much as you’d like!), salt, pepper, and nutmeg, and let cook until warm and well-combined. Taste and adjust seasonings.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by VeselovaElena from Getty Images 

Recipe: Decadent Cacao Mousse

😋🥑 The avocado in this rich cacao mousse gives it a silky taste along with lots of healthy fats.

In the unlikely event you have leftovers, you can store them in an airtight container for 2-3 days in the refrigerator.

Makes 3 servings.

Ingredients:

• 1 large, ripe avocado, halved, peeled, and pitted

• ¼ cup (25 g) raw cacao powder

• ¼ cup (55 g) coconut oil, melted

• 2 Tbsp honey or maple syrup

• 1 tsp natural vanilla extract

• Optional toppings: berries, pomegranate arils, walnuts or almonds, shredded coconut, raw cacao nibs, coconut cream

Directions:

1. Place the avocado in a high-speed blender or food processor and blend until smooth.  

2. Add the cacao powder, and blend again. Add the rest of the ingredients (except the toppings) and continue to process until it reaches a pudding consistency.

3. Remove from the blender or food processor and pour into serving dishes and chill for at least 1-2 hours before adding optional toppings and serving. You can thank me later 😉

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by natashamam from Getty Images 

Recipe: PB-Banana Coffee Smoothie

🧋 I know this recipe sounds weird for a few reasons, but trust me, it’s DELICIOUS and it makes a quick & easy light breakfast on the go.

1. The peanut butter: I was skeptical too, but it goes really well with coffee

2. Yes, that’s regular ground coffee, not instant. It gives a nice “crunch” to your smoothie.

TIP: If you want to boost the staying powder of this smoothie, add ½ to 1 scoop of vanilla or chocolate protein powder! 🍌

Makes 1 smoothie.

Ingredients:

• ½ tbsp ground coffee 

• 1 tbsp peanut butter

• ½ tsp vanilla extract

• ¾ cup (180 ml) of your milk of choice

• ¼ cup (60 ml) brewed coffee, chilled

• ½ frozen ripe banana (the riper, the sweeter)

• ice, as needed to thicken

• OPTIONAL: Add a small amount of honey or maple syrup to sweeten if necessary

Directions:

1. Place all the ingredients in a high-speed blender and blend until smooth. Add more ice (if it’s too thin) or milk (if it’s too thick) to reach your desired consistency. 

2. Serve immediately and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Lemon Almond Green Beans

👩‍🍳 This easy recipe elevates green beans into a sophisticated and tasty dish.

Makes 4 servings.

Ingredients:

• 1 lb (450 g) green beans

• ½ cup (60 g) slivered almonds

• 1 Tbsp extra virgin olive oil

• Juice and zest of 1 large lemon

• Salt & pepper to taste

Directions:

1. Steam the green beans: Add about an inch of water to the bottom of a medium pot and place a steamer basket over it. Bring the water to a boil over high heat. 

2. Add the green beans and cover, reducing the heat to medium-low. Let cook for 5-7 minutes, until the green beans reach your desired level of tenderness. Remove the steamer basket from the heat and let the beans cool for 5-10 minutes.

3. While the beans are cooling, heat a large skillet over medium-low heat. Add the almonds and lightly toast, about 2-3 minutes. The nuts should be lightly brown but not scorched. Remove from the skillet and set aside.

4. Add the olive oil to the skillet and let heat for 1-2 minutes. Add the green beans, lemon juice and zest, salt, and pepper. Let cook for another 2-3 minutes, until the lemon juice has reduced. Sprinkle the almonds on top. Serve & Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by pixelshot 

Recipe: Cauliflower Gnocchi with Beans and Sage Butter

😋 This recipe is packed with plant-based deliciousness.

Even though it’s a lower-carb version of traditional gnocchi, it still falls into the “hearty” category.

TIP: Make extra and have the leftovers for lunch.

Makes 4 servings.

Ingredients:

• 2 Tbsp grass-fed butter

• 2 Tbsp olive oil 

• 1 12 oz (340 g) bag frozen cauliflower gnocchi

• 1 15 oz (425 g) can white beans, rinsed

• 1 Tbsp dried sage

• 1 Tbsp water

• Sea salt & freshly ground black pepper to taste

• 4 big handfuls baby spinach

Directions:

1. Heat the butter and oil in a large skillet over medium-high heat. Add gnocchi and cook until browned, about 5 minutes.

2. Stir in the beans, sage, and water. Cover and let simmer until the gnocchi are tender and the beans are heated through, about 5 minutes. Season with salt and pepper. 

3. Place 1 big handful of baby spinach leaves on each of the 4 plates. Serve the gnocchi over the spinach. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by luchezar from Getty Images Signature 

Recipe: Comforting Vegetable Soup

👩‍🍳 Homemade soup is so much more comforting and delicious than canned, and this one comes together FAST.

Mix up the veggies based on what you have on hand: potatoes, parsnips, summer squash, sliced green beans, broccoli … so good!

Makes 6 servings.

Ingredients:

• 1 Tbsp olive oil 

• 1 medium onion, chopped

• 2 medium carrots, chopped

• 1 celery stalk, chopped

• 1 medium turnip, chopped 

• 1 15 oz (425 g) can kidney beans, drained & rinsed 

• 6 cups (1.4 liters) low-sodium vegetable broth 

• 1 Tbsp apple cider vinegar 

• 2 bay leaves 

• 2 big handfuls of spinach leaves, sliced into ribbons

• Several grinds of fresh black pepper 

Directions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrot, celery, and turnip, and saute for about 5 minutes, until the onion is translucent.

2. Stir in the beans and add the broth, vinegar, and bay leaves, and stir to combine. 

3. Increase the heat to high to bring the soup to a boil, then reduce to low, cover, and let simmer for 15-20 minutes, until the beans are tender.

4. Remove the bay leaves and stir the chopped spinach, and let cook until they are soft. Season with ground pepper. Bon appétit!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MarianVejcik from Getty Images

Recipe: Honey-Sesame Chicken Thighs

🍯 Looking for a fast & easy weeknight crowd pleaser? Try these – they’re easy to make and are LOADED with tangy-sweet goodness.

Make 4 servings.

Ingredients:

• 1 lb (450 g) boneless chicken thighs

• 1 Tbsp extra virgin olive oil

• Sea salt & freshly ground black pepper

• 1 Tbsp honey

• ½ tsp rice vinegar

• ½ tsp coconut aminos or tamari

• 1 tsp sesame seeds

Directions:

1. Preheat your oven to 425ºF/220ºC. Place the chicken thighs in a baking dish. Drizzle the olive oil over them and add a sprinkle of salt & pepper. Bake for 20 minutes.

2. Whisk together the honey, vinegar, and coconut aminos. Brush over the tops of the chicken thighs. Sprinkle the chicken with the sesame seeds and return to the oven to bake for 5-7 minutes. Serve & enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Tatiana Volgutova from Getty Images 

Recipe: No-Bake Maple Date Bars

😋 If you’re someone who hits the vending machine for a sweet after-lunch treat, I have a healthier solution that will also save you $$$.

Throw together a batch of these no-bake bars which are a healthier alternative to most of the granola bars out there. 

💡Note: This does contain a little sweetener, but it’s much less than you’ll find in store bought or vending machine bars, especially after it’s spread across 16 servings. Most of the “sweet” comes from the dates.

Makes 16 bars.

Ingredients:

• Cooking spray

• 1 cup (160 g) pitted dates

• 1 cup (120 g) raw cashews (or other tree nuts like walnuts or pecans)

• ¼ cup (84 g) maple syrup (or honey)

• 1 tsp cinnamon

• 3 Tbsp dried cranberries, raisins, or dried tart cherries

Directions:

1. Line an 8x8 (20cmx20cm) baking dish with parchment paper and spray with cooking spray. Set aside.

2. Place the dates, nuts, syrup, and cinnamon in a food processor and process until the mixture becomes a paste-like dough. Scoop out into a medium bowl. Gently stir in the cranberries. 

3. Scrape the mixture out into the prepared baking dish and using your clean hands, spread the mixture out and gently press it down until it forms a firm, even layer. Cover and refrigerate for at least an hour until it sets. 

4. Slice into 16 bars. These will keep in the fridge in a resealable container for a week.  

5. These bars can be sticky, so be sure to separate the layers with parchment paper! 

6. Make sure you only have one at a time :-) 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Stuffed Avocados with Pumpkin Seeds

🥑 Need a healthy snack in a pinch? This recipe takes less than 5 minutes to come together and makes for a delicious light lunch or snack.

TIP: Mix up your proteins! Try crumbled baked tofu, tuna, diced chicken, chopped hardboiled egg, or three-bean salad.

Makes 2 servings.

Ingredients:

• ¼ cup (55 g) cottage cheese

• 6 grape tomatoes, halved

• 1 ripe avocado, cut in half, pit removed

• 2 tsp pumpkin seeds

• Sprinkle of sea salt and freshly ground pepper

Directions:

1. Mix together the cottage cheese and tomatoes in a small bowl.

2. Place the avocado on serving plates, cut side up. Spoon half of the cottage cheese mixture onto each half. Top both halves with the pumpkin seeds and a little salt & pepper. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MSPhotographic from Getty Images 

Recipe: Easy Zucchini & Carrot Slaw

🥕 Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great.

This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment! 

It will keep for 5-6 days in the fridge in an airtight covered container.

Add your favorite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum! 

Makes 4 servings.

Ingredients:

• ¼ head of cabbage, shredded

• 2 carrots, shredded

• 1 large zucchini, shredded

• 3 Tbsp lemon juice (2 lemons)

• 3 Tbsp olive oil

• 1 tsp coconut sugar

• ¼ tsp salt

• Freshly ground black pepper to taste

Directions:

1. Place all the shredded veggies in a large bowl and toss well.

2. Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine. 

3. This one is definitely a winner!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by PoppyB from Getty Images Signature