Recipe: Easy Black Beans and Rice

👩‍🍳 This recipe might become one of your staple go-to's because it’s fast, easy, and nutritious.

You can easily whip up a batch on meal prep day and keep it in the fridge to serve as your starch/carb with chicken, fish, or steak. 

It also works great as a salad topper or the base for a plant-based meal.

Makes 6 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice 

• 2 cups (480 ml) low-sodium vegetable broth 

• 1 Tbsp olive oil 

• 1 small yellow onion, finely chopped 

• 2 garlic cloves, minced 

• 1 15-oz (425 g) can black beans, rinsed and drained 

• 1 tsp cumin 

• Sea salt and pepper to taste

Directions:

1. In a medium pot over medium heat, bring the rice and broth to a boil. Reduce heat to low, cover, and simmer for about 45 minutes, until the liquid is absorbed and the rice is tender. Set aside.

2. Heat the olive oil in a medium skillet over medium heat. Add the onion and cook until it becomes translucent, 3-5 minutes. Add the garlic and cook, stirring frequently, for 30 seconds.

3. Add the beans and rice and cook, stirring frequently, until heated through, about 4-5 minutes. Stir in the cumin and salt & pepper to taste. 

4. Serve warm or keep in the refrigerator. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by WS Studio from Getty Images 

Recipe: Chicken Salad with Grapes

🍇 This is a lunch you’ll look forward to!

Serve this on top of a piece of sprouted grain bread, over salad greens, or in a wrap.

Make 6 servings.

Ingredients:

• ½ cup (115 g) plain Greek yogurt

• ⅓ cup (75 g) mayonnaise made with olive oil

• 2 Tbsp chopped fresh dill

• 2 tsp lemon juice

• ½ tsp sea salt

• Pinch of dried ginger

• 3 cups (420 g) cooked chicken, chopped

• 1½ cup (145 g) seedless grapes, cut in half

• 2 stalks of celery, diced

• ½ cup (60 g) pecans, chopped

Directions:

1. In a large bowl, mix together the yogurt, mayo, dill, lemon juice, salt, and ginger until it forms a dressing. Stir in the chicken, grapes, and celery. Sprinkle nuts over the top.

2. You can serve this immediately (at room temperature) or chilled. Delicious!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Merinka from Getty Images

Recipe: Chopped Mediterranean Salad

🥗 I’ve kept the ingredients short in this tasty salad recipe, but feel free to add chopped carrots, avocados, your favorite lettuce, or any other veggies you have on hand.

Makes 4 side dish salads.

Ingredients:

• 1 medium cucumber, chopped

• 6 cherry tomatoes, chopped and seeds removed

• 2 celery stalks, chopped

• 1 bell pepper, red or yellow, chopped

• ½ red onion, chopped 

• ⅓ cup pitted Kalamata olives, halved lengthwise

• 1 Tbsp olive oil 

• Juice of 1 lemon 

• Salt & pepper to taste

Directions:

1. Place the cucumber, tomatoes, celery, pepper, onion, and olives in a medium bowl. Gently combine.

2. In a small bowl, whisk together the oil, lemon juice, salt, and pepper. Pour over the veggies and toss to coat. Simple, fresh, and healthy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Vladimir Mironov 

Recipe: Baked Apple

🍎 This one is ALWAYS a winner! It also makes a yummy breakfast, snack, or dessert.

💪TIP: Boost the protein in this recipe by stirring ½ to 1 scoop of vanilla protein powder into the topping.

Makes 1 serving.

Ingredients:

• 1 apple

• ¼ cup rolled oats 

• 1 tsp coconut sugar

• Pinch of ground cinnamon

• ½ Tbsp grass-fed butter or coconut oil

Directions:

1. Preheat your oven to 350ºF/175ºC. Wash your apple and dry it well, and core it by cutting a large well in the center. Place on a rimmed baking sheet that has been lined with parchment paper.

2. In a small bowl, stir together the oats, sugar, and cinnamon, and work in the butter or coconut oil using a fork or your hands – it should reach a crumbly consistency. 

3. Spoon into the center of the apple. Place in the oven and bake for about 30 minutes, until the apple is tender and the filling bubbles. Let cool slightly before eating. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mykola Lunov 

Recipe: Coconut Rice with Lentils

🥥 Coconuts make two guest appearances in this recipe.

For a vegan meal, serve this rice & beans dish with a side of broccoli or cauliflower.

It also makes a great side dish for fish or chicken.

Makes 6-8 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice

• 3 cups (720 ml) coconut water

• 1 cup (240 ml) light coconut milk (from a can)

• ½ tsp sea salt

• ½ cup (95 g) lentils, rinsed and drained

Directions:

1. In a medium saucepan over medium-high heat, combine the rice, coconut water, and coconut milk and bring to a boil.

2. Reduce the heat to a simmer and cover, cooking for 5 minutes. Add the lentils and cook for 40-45 minutes, until the liquid is absorbed. 

3. Remove from the heat and let sit, covered, for 5 minutes. Fluff the rice & lentil mixture with a fork and serve.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by subodhsathe from Getty Images 

Recipe: Overnight Quinoa-Chia Pudding

🥣 This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats.

Plus, it’s a GREAT use for leftover quinoa.

Tip: You also can use store bought crispy quinoa if you want to add some “crunch.”

Makes 2 servings.

Ingredients:

• 4 Tbsp chia seeds

• 1 cup (240 ml) vanilla non-dairy milk

• ⅓ cup (60 g) cooked quinoa

• 2 dates, pitted and chopped

• 3 Tbsp unsweetened shredded coconut

Directions:

1. In a mason jar or medium bowl, mix together the chia seeds and milk, stirring until well combined. Add the rest of the ingredients. Cover and place in the refrigerator overnight.

2. That’s it! Enjoy the next day!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Homemade Nutty Choco-Banana Spread

🤩 Think of this as a healthier version of Nutella! Are you drooling yet?!

Use it on sprouted grain bread or rice cakes for a fast, easy, and delicious snack.

NOTE: To cut back on the sugar, experiment with the sweetness level, starting with just 1½ Tbsp and adding more if necessary.

Makes 16 servings:

Ingredients:

• 1 cup tahini

• 1 large ripe banana, mashed

• ½ cup (50 g) cacao powder

• 3 Tbsp oat groats

• 3 Tbsp ground flaxseed

• 3 Tbsp honey or maple syrup

• 3 Tbsp coconut oil, melted

Directions:

1. Place all the ingredients in a high-speed blender or a food processor. Pulse until it reaches a smooth consistency. Scrape into a glass container. Don’t get your face stuck in the jar 😜

2. This keeps best in the refrigerator. Enjoy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by invizbk from Getty Images Signature 

Recipe: Sprouted Grain French Toast

👩‍🍳😋 Boost the nutritional value (and reduce the post-carb blahs) with this take on French toast … which is a healthier choice for your next brunch!

Makes 2 servings.

Ingredients:

• 1 pasture-raised egg

• ¼ cup (60 ml) of your favorite milk

• 1 Tbsp coconut sugar

• 1 tsp vanilla

• Pinch of sea salt

• Pinch of cinnamon

• 2 slices of sprouted grain bread

• Optional toppings: Greek yogurt, berries, or a small drizzle of honey or maple syrup

Directions:

1. Heat a large nonstick skillet over medium heat.

2. Place all of the ingredients except the bread (and toppings) into a large mixing bowl and mix well. 

3. Dip each slice of bread into the egg mixture, making sure both sides are well covered. 

4. Place the bread in the skillet and let cook for about 5 minutes on each side. The bread should be lightly browned and slightly crisp.

5. Place each slice of toast on a plate and add toppings. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena Photo

Recipe: Beans and Spinach

💪This hearty recipe takes just a few minutes to throw together and is PACKED with fiber and plant-based protein.  

Serve it as-is, or make a heartier meal by spooning it over sweet potatoes, rice, or quinoa.

Makes 4 servings.

Ingredients:

• 1 Tbsp olive oil

• 2 garlic cloves, minced

• 1 x 15 oz (425 g) can of crushed tomatoes

• 1 tsp dried basil

• 1-2 pinches of sea salt

• 2 x 15 oz (425 g) cannellini beans

• 1 cup (240 ml) chicken or veggie stock

• 4 big handfuls of baby spinach

Directions:

1. Heat the olive oil in a small pan over medium heat. Add the garlic and cook, stirring constantly, for about 30 seconds. Add the tomatoes, basil, and salt and cook for about 4 minutes. 

2. Add the rest of the ingredients and let cook for another 10-15 minutes, until the liquid reduces by at least half.

3. Ladle it over rice, quinoa, or sweet potatoes. Simple, delicious, easy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by al62 from Getty Images 

Recipe: Chickpea Coconut Curry

🥘 You really can’t go wrong with this recipe, which makes a tasty comfort food meal in just a few short minutes.

Get creative! Mix up the veggies (try it with cauliflower, or add some sliced carrots), and even add some shredded chicken if you want.

Makes 3 servings.

Ingredients:

• 1 Tbsp olive oil

• 1 large head of broccoli, cut into bite-sized florets

• ½ small yellow onion, minced

• 1 13.5 oz (382 g) can coconut milk

• 2 Tbsp red curry paste

• 1 15 oz (425 g) can chickpeas, rinsed and drained

Directions:

1. Heat olive oil in a large skillet over medium-high heat. Add the broccoli and onion and saute for 5 minutes. Add the coconut milk and let simmer for another 5-7 minutes, until the broccoli begins to soften.

2. Whisk in the curry paste until it is blended into the coconut milk and then add the chickpeas. Continue to cook until the coconut milk reduces and the chickpeas are heated through. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by ninafirsova