Author

Elise Museles

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Overnight oats are a great option when you need a handy breakfast to go but you still want to eat according to the Live Dirty, Eat Clean Lifestyle. Add omega-rich chia seeds into the mix, and you have an easy-to-make, portable breakfast. Combine the ingredients in a jar at night, then in the morning top with your favorite fruits and nutritional boosts. Eat right out of the jar or heat the mixture for a quick and warm meal. *SERVES 1 Ingredients ½ cup gluten-free rolled oats1 tablespoon chia seeds½ cup DIY Nut Milk½ teaspoon ground cinnamon½ teaspoon pure vanilla extract (omit if nut milk is flavored)1 teaspoon Manuka honey TOPPINGS: fresh fruit (sliced bananas, apples, pears, chopped peaches, or fresh berries), nuts, shredded coconut, seeds Method PLACE THE OATS, chia seeds, nut milk, cinnamon, vanilla, and maple syrup in a mason jar. Mix well. Place in refrigerator overnight. In the morning,…

Who doesn’t love a heaping scoop of “mashed potatoes” to complement dinner? Loaded with nutrients and flavor, this cauliflower version will fill you up without filling you out. Serves 4 to 6 Ingredients 1 head cauliflower, cut into small florets 2 tablespoons olive oil, clarified butter, or ghee, plus a drizzle to cook the garlic 1 clove garlic, minced Splash of unsweetened plant-based milk (optional; for a creamier consistency) Salt and freshly ground black pepper to taste 1 tablespoon fresh chives or green onion, sliced and reserved for garnish Method BRING A LARGE POT of salted water to a boil over high heat. Add the cauliflower and reduce the heat to a simmer. Cover and cook the cauliflower for about 10 minutes, or until tender. While the cauliflower is cooking, drizzle a drop of olive oil in a small pan over medium heat and cook the garlic until softened and…

These roasted chickpeas are the perfect addition to a salad or grain dish. The flavorful beans also work well as a snack to satisfy any craving for crunch. This dish can be made in advance and stored in an airtight container. Play around with the seasonings, but if you like very spicy, then use an entire teaspoon of cayenne pepper (instead of the paprika) and a dash of red pepper flakes. SERVES 4 Ingredients 2 tablespoons olive oil 1 teaspoon Spanish smoked paprika 1 teaspoon cumin Pinch of cayenne pepper 1 teaspoon lime juice (optional) One 15-ounce can chickpeas, rinsed, drained, and patted dry Method Preheat oven to 400ºF. Combine the olive oil, lime juice (if using), paprika, cumin, and cayenne in a large bowl. Add the chickpeas and toss to coat evenly. Transfer the chickpeas to a parchment-lined baking sheet and spread in a single layer. Bake for 25…

Who doesn’t love ice cream? You can indulge with this guilt-free, incredibly healthy, easy-to-make, and delicious version. All you need are bananas and a blender or food processor, and you can whip up a batch in no time. Open up a probiotic to sprinkle in, and you’ll be doing your microbiome a favor at the same time. Use this simple recipe as a base, and then mix and match for your own customizable flavor. SERVES 2 Ingredients3 ripe bananas, peeled, sliced, and frozen2 capsules probiotics VARIATIONS: Add almond butter, peanut butter, blueberries, strawberries, raspberries, mango, cocoa (or raw cacao powder), pureed pumpkin, ginger, cinnamon, vanilla, or mint. MethodBLEND THE BANANAS in the bowl of a food processor or a high-speed blender. Before the mixture becomes smooth, it will appear chunky. Scrape down the sides. (Add variations at this point, if desired.) Then pulse until the batter achieves a smooth, creamy,…

SERVES 8 Ingredients: 1 cup quinoa 2 cups water 2 cups raw spinach, washed ½ cup pine nuts ¼ cup olive oil, plus a dab for the pine nuts ½ cup golden raisins 2 teaspoons freshly grated lemon zest ½ cup chopped fresh flat-leaf parsley ¼ cup fresh lemon juice 1 teaspoon ground cumin Freshly ground black pepper to taste Method: Preheat the oven to 325ºF. In a saucepan, cook the quinoa with the water according to the directions. While the quinoa is cooking, slice the spinach into thin strips. Brush the pine nuts with a dab of olive oil, place them on a baking sheet, and bake them in the oven until lightly toasted, about 10 minutes. Transfer the warm, cooked quinoa to a serving bowl and add the toasted pine nuts, raisins, lemon zest, and parsley. Place the sliced raw spinach on top of the quinoa. In a…

Stir-fry dishes are great to make in the middle of the week when you want to throw together a healthy meal but are short on time – open up the vegetable drawer and use what you have on hand! Serves 2 to 4 Ingredients 1 tablespoon coconut oil or olive oil 1 small red onion, sliced 1 head of broccoli, cut into bite-size florets 1 cup sliced mushrooms 1 red or orange bell pepper, cored, seeded, and sliced into small strips ½ cup snow peas, ends removed 2 carrots, sliced into thin rounds 2 cloves garlic, minced Shrimp or shelled edamame for protein (optional) MARINADE ½-inch piece of fresh ginger, grated 1 tablespoon tamari 1 tablespoon water ½ teaspoon mirin 1 teaspoon maple syrup 1 teaspoon red pepper flakes 1 tablespoon freshly squeezed orange juice Method HEAT A SAUTÉ PAN over medium heat. Add the coconut oil and onion. Sauté the onion…

For an introduction to fermented foods, try this simple, 3-ingredient recipe. There’s something about the flavor of ginger that augments the flavor of garden-fresh carrots. If you’re not growing your own, look for carrots with their tops on at the market. If the tops appear bright green, aromatic, and fresh, the carrots will be, too. The fermentation period helps these two disparate-but-symbiotic flavors to meld and mellow. *Makes 1 Quart Ingredients4 cups tightly packed grated carrots1 tablespoon grated, peeled fresh ginger3 teaspoons sea salt or pickling salt Method§ IN A LARGE BOWL, mix the carrots, ginger, and salt together and set the bowl aside for 30 minutes. Using a wooden pounder or potato masher, pound the carrot mixture for 5 minutes so the vegetables release their juices. Place the contents of the bowl in a quart canning jar and press down firmly so the carrots are covered by juice. Add…

Kefir is a tangy, milk- or water-based drink fermented by a symbiotic combination of bacteria and yeast clumped together in a matrix of protein, fats, and sugar. It’s a wonderfully rich source of healthy, diverse microbes and will do you a world of good. Kefir originated in the North Caucasus region, but no one knows precisely where or when. It comes to us from the mists of time, most likely handed down through many hundreds of generations. You can buy commercial kefir at the store, but you’ll make a better version at home. The symbiotic combination of bacteria and yeast forms “grains” that resemble small cauliflower florets. Some scientific sources have found up to thirty different kinds of bacteria in the grains. *Serves 2 Ingredients ½ cup organic milk kefir grains, unwashed 2 cups coconut milk Method PLACE THE KEFIR GRAINS in a wide-mouthed quart canning jar and pour in…