Prep Time

Prep Time: 2 minutes

Prep Notes

Gazpacho is so easy to make, store and enjoy. Because it’s served cold, it’s a refreshing summer soup that provides ample vitamins & hydration. Unfiltered apple cider vinegar boosts major health benefits including probiotics to help aid digestion and olive oil provides healthy plant based fats.

Ingredients

• 2 lbs ripe tomatoes (any variety)

• 1 cucumber

• 2 red bell peppers

• 3 tablespoons unfiltered apple cider vinegar

• ¼ cup cold pressed organic extra virgin olive oil

• 2 tsp sea salt (I love pink Himalayan sea salt)

• 1 tsp black peppercorns

• 1 garlic clove (optional)

• ¼ tsp ground cayenne pepper (optional)

Directions

1. Roughly chop the veggies and combine them in a high-speed blender with the rest of the ingredients.

2. Chill in the fridge for at least an hour to really cool it down. I store gazpacho in ball jars for an easy grab-n-go soup.

3. Add in ½ cup black beans or quinoa and ¼ chopped avocado to complete the meal with added protein, fiber and healthy fats.

4. Or, use it as a dip for veggies, dressing for a salad or a sauce for grilled chicken or fish.

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Prep Time

Prep Time: 10 minutes

Ingredients

Pesto

• 1 cup shelled walnuts, (or use pine nuts)

• 2 cups chopped parsley, about 1 bunch (use basil as an alternative)

• 1 garlic clove, roughly chopped

• Juice of 1 lime

• 1/2 teaspoon salt

• 1/2 cup olive oil

Salad

• 4 cups kale chopped

• 1 cup cherry tomatoes sliced

• 1 cup cucumbers sliced

• 1 can garbanzo beans (drained)

Optional:

• Hemp hearts, chopped scallions, chopped carrots, sliced avocado.

Directions

Place pesto ingredients in a food processor, stopping to push down paste until blended.

Combine pesto and kale until kale is coated. 

Place 1 cup pesto kale in 4 ball jars. Layer to the top with cucumbers, tomatoes, garbanzos. 

This salad should last in sealed containers for up to 4 days. Kale should soak in flavors of the pesto. Shake the jar when you are ready to eat. S&P to taste.

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Total Prep Time

Prep Time: 3 minutes

Prep Notes

Eggs are a vitamin B and protein powerhouse, chia adds filling fiber plus antioxidants.

Optional to add Chia Leah Maple & Olive Oil Quinoa Sprinkle for a boost of antioxidants and fiber plus Nutritional Yeast, aka “nooch,” - a delicious vegan alternative to cheese with a nutty/cheesy/salty flavor profile and packed with vitamin B, (the energy vitamin), Zinc for immunity and protein and don’t forget to add a handful of spinach just because!

Yields

1 serving

Ingredients:

• 2 eggs whisked with salt & pepper

• 1 T chia seeds

• Optional:

  • 2T Chia Leah Quinoa Sprinkle

  • 2 T nooch

• ~¼ tsp sea salt

• ~1/8  tsp ground pepper

Directions:

Whisk eggs, add chia and S&P and other optional ingredients.

Heat pan to medium/high with a high heat spray oil.

Add egg mixture and turn heat to low. Scramble with spatula for approx 30 seconds.

Enjoy!

Tips:

Make sure the pan is heated medium/high with quality oil so you don’t have a mess to scrape off the pan which is the only thing that would slow ya down on a busy morning. Also, TAKE 2 MINS to sit down and eat for better digestion. I know you are busy, but take a little time to sit and your body will thank you all morning long!

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Total Prep Time

Prep Time: 10 minutes

Prep Notes

Pasta dishes can get a bad rap, often because pasta tends to take over a meal, creating an imbalance of nutrients. Choose a high-quality pasta, like Pasta Pappone’s flavored pasta or a whole wheat pasta for good source of protein and fiber. Also, you’ll notice that while pasta is the base of this salad, we load it up with plenty of veggies for added vitamins, fiber and flavor for a balanced meal.  Add grilled chicken, fish or roasted tofu for extra protein.

Swap in for Quinoa for a gluten free option for this recipe.

Yields

Serves 4 (pasta serving size is 2 oz/person or ½ cup quinoa/person)

Ingredients:

Salad Ingredients:

• 8 oz cooked Thai Citrus Ginger Pasta Pappone, or pasta of choice (or 2 cups cooked quinoa)

• 2 T green onions chopped

• ¼ cup cilantro chopped

• ½ cup broccoli chopped

• ½ cup bell peppers chopped

• ¼ cup carrots chopped

• Optional 1 cup chopped spinach (if making ahead, add this just before serving so spinach stays crispy
  

Dressing Ingredients:

• ¼ cup olive oil

• 1T rice vinegar

• 2T fresh squeezed lime

• 1T all natural peanut butter or almond butter

• 1 tsp flax meal

• 1 tsp honey

• ¼ tsp ground ginger (or ½ tsp chopped fresh ginger)

• ¼ tsp garlic powder (or ½ tsp minced fresh garlic)
  dash red pepper flakes

• ¼ tsp salt

Directions:

Whisk together all dressing ingredients. Pour half over the pasta and toss. Add in chopped veggies and then toss with remaining dressing. Enjoy!

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Total Prep Time

Prep Time: 30-35 minutes

Garbanzo Bean Bake Time

20-25 minutes

Prep Notes

Give your mood a boost and your tastebuds a surprise with mood foods matcha, arugula, garbanzos, strawberries, hemp and avocado. 

Yields

2 Servings

Ingredients

• 3 cups arugula

• 1 cup garbanzo beans 

• ½ cup strawberries sliced

• 3 T hemp seeds

• ½ avocado chopped

• Matcha Dressing:

  • 1 tsp matcha powder

  • 1 tsp water

  • 2T honey

  • 2T olive oil

  • 2T tahini

  • Dash sea salt

Directions

Garbanzo Beans:

1. Drain garbanzo beans and pat dry with a towel.

2. Preheat oven to 350.

3. Place garbanzos on a baking sheet and drizzle with a little olive oil & sea salt.

4. Baked for 20-25 minutes until beans crisp up. This step is optional. Beans don’t have to be roasted if you are short on time.

Combine arugula, garbanzos, strawberries, hemp seeds and avocado. Top with salad dressing. 

Matcha Dressing:

1. Combine matcha and water in a container. Lid container and shake for 30 seconds.

2. Remove lid and add honey, olive oil, tahini, salt, shake again.

3. Scrape any extra matcha powder along side of container to mix in if necessary.

Alternate salad dressing: “Go-To” Salad dressing: 2T olive oil, 2T apple cider vinegar, 2T lemon, salt and pepper

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Prep Time

Prep Time: 1 hour to bake sweet potato

Muffin Cook Time

35 minutes

Prep Notes

Upgrading Thanksgiving favorites with more health without sacrificing taste! Gluten free and dairy free, no refined sugars. We add our nutritious sweet & savory Chia Leah Maple & Olive Oil Quinoa Sprinkle for a boost of fiber, antioxidants and crunch!

These can be made into single serving muffins or in a baking dish (family style)

Yields

12 Servings

Ingredients

• 6 medium sweet potatoes (about 25 oz)

• ½ cup almond milk (or your milk of choice)

• 2 eggs

• 2 “chia eggs”

  • 1 T flaxseed meal or chia seed + 3 T warm water gently stirred

• 4 T maple syrup

• 1 tsp grapeseed oil 

• 2 tsp vanilla extract

• 1 tsp cinnamon

• Dash nutmeg ~1/8 tsp

• Dash sea salt ~1/4 tsp

• 1 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle

• Optional: ½ cup chopped pecans or slivered almonds

Directions

Wash & dry sweet potatoes. Bake on a sheet pan at 400 for 1 hour.

Once potatoes are cooled enough to touch, gently peel away the skins*.

Combine sweet potatoes with remaining ingredients (excluding Sprinkle) in a large mixing bowl.

Using an electric (or hand) mixer, blend the ingredients. 

Scoop mixture into 12 parchment lined muffin tins or an 8x8 or larger baking dish

Top evenly with Chia Leah Maple & Olive Oil Quinoa Sprinkle

Bake for 30-32 minutes for muffins or 35-38 minutes souffle dish. 

Enjoy!  

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Vegan, gluten free, grain free. Roasted carrots are satisfying, nutritious and SO easy to make. I love adding these to a salad, a serving of plain Greek yogurt or as a unique side to chicken or fish. Leftovers keep well for up to 4 days in the fridge. Just reheat and serve.

Prep Time

Prep Time: 5 minutes

Bake Time: 35-40 minutes

Yields

Makes 12 muffins 

Ingredients

• 1 lb carrots

• 2T high temp oil (such as: grape seed oil, coconut oil, canola oil, avocado oil)

• 2T nutritional yeast “nooch”

• 1⁄2 tsp cinnamon

• 1⁄2 tsp chili powder

• S&P to taste
  

Optional:

• Fresh herbs such as parsley and chives

Directions

Preheat oven to 400 degrees

Peel carrots, then cut on the diagonal at about 1⁄2 inch thick each

In a bowl, use a spoon to coat carrots with oil, nooch, spices, S&P in a bowl

Place on a baking sheet, alternatively use a large rectangular glass Pyrex

Bake for ~35 minutes or until carmelized on ends and easy to pierce with a fork.

Top with chopped fresh herbs when finished.

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Prep Time

Prep Time: About 5 minutes

Bake Time: 30-45 minutes

Prep Notes

We love Taco Tuesday at our house! This is a VEGAN spin on our usual grass-fed beef taco. Walnuts are a brain food, cauliflower full of vitamins & fiber, and all of the spices and texture to create a meal that doesn’t taste meatless. 

Yields

Makes 12 muffins 

Ingredients

Optional:

• 2 cups raw walnuts (organic when possible)Optional 1/4 cup

• 3 cups cauliflower florets (organic when possible)

• 2T chipotles in adobo sauce (find in aisle with Mexican spices/foods)

• 1T chili powder

• ¼ tsp cayenne pepper

• 1 tsp cumin

• Juice fresh squeezed from one lime

  • Optional:

    • 1 garlic clove minced or ½ tsp garlic powder, 1tsp ground turmeric, lime zest

    • Fresh cilantro chopped – add in when you serve. 

Directions

Pre-heat oven to 375.

In a food processor, pulse all ingredients until they look like cooked ground beef. You may need to get a spoon on their once or twice in between pulsing to make sure it chops evenly.

Place “meat” on parchment paper on a baking sheet. Optional to spray grapeseed or coconut oil across top for extra crunch when cooking.

Bake for 30-40 minutes, stirring halfway through cooking time to evenly cook.

Add cilantro. Serve in lettuce wraps, tortillas or on a bed of greens. Add avocado & black beans and any favorite salsa. 

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Prep Time

Prep Time: 5-10 minutes

Cook Time: 30 minutes

Cool Time (before blending): 15 minutes

Prep Notes

Adapted from The Love & Lemons Cookbook 

Vegan blended soups are my favorite – they taste so creamy and also double as a dressing or sauce for chicken or fish.  Plus, the chopping doesn’t have to be expert since it’s all going to be blended anyway. Beans are heart healthy and an excellent plant-based source of protein. This soup, updated with my add-ons for health, is so filling and if you or your ancestors are from the Midwest, the root parsnip hits the spot! 

Enjoy this soup with Chia Leah Clean Crackers crumbled on top! 

Yields

Makes 8 servings

Ingredients

• 2 T high heat oil (such as grape seed, coconut, avocado or canola oil)

• 2 yellow onion chopped (white onions will work as well)

• 6 garlic cloves, minced or chopped

• 3 tsp chopped fresh ginger

• 10 medium parsnips, peeled and roughly chopped into ½ inch cubes

• 1 large apple peeled, cored and roughly chopped

• 2 tsp curry powder

• 1 tsp turmeric

• 1 tsp cardamom

• 1 T unfiltered apple cider vinegar

• 3 cups cannellini beans drained (with a little extra for soup topping later)

• 8-9 cups vegetable broth (or water)

• 1 package fresh chives, chopped

• S&P to taste

Directions:

1. Heat oil in a large pot on medium heat.

2. Add onions and ~1/2 tsp salt, stir and let soften, (2-3 mins)

3. Add garlic and ginger, stir

4. Add parsnips, apple, curry, turmeric & cardamom, cook for 2 more minutes

5. Add broth or water and let simmer for 20 minutes or until the parsnips are tender (a fork easily pierce the parsnip)

6. Let the soup cool for 15 minutes.

7. Add in batches to a blender. Garnish with a spoonful of beans and chopped chives. 

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Prep Time

Prep time: 10 minutes

Bake Time: about 10 minutes

Notes

Health benefits & tasting notes: Eggs are full of vitamin B, “the energy vitamin,” Chicken is a lean, iron rich source of protein. Our Maple & Olive Oil Quinoa Sprinkle with Flax adds a boost of antioxidants, fiber and a satiating crunch. With this recipe you can have a kid-friendly, parent approved dinner on the table in less than 20 minutes.

Yields

4-6 Servings

Ingredients

• 1 1/2 lb. chicken tenders, or boneless skinless chicken breasts, cut into thin strips.

• Sea salt and freshly-ground black pepper

• 2 large eggs (pasture raised if possible)

• 1/2 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

• High heat cooking oil spray such as avocado oil or grape seed oil cooking spray

• 1/4 cup Dijon mustard

• 1 Tbsp pure maple syrup

• 1/8 cup fresh parsley, chopped

Directions:

Preheat the oven to 400 degrees.

Pat chicken dry with paper towels and season on both sides with a pinch each of salt and pepper.

Add the eggs to a medium bowl and to whisk to combine. Place the Quinoa Sprinkle in a separate bowl.

Dip the chicken into the egg, dripping off any excess, then dredge in the Quinoa Sprinkle.

Place tenders on baking sheet.

Bake tenders at 400 degrees for 5 mins, flip and another 5 mins or until thermometer check hits 165 degrees.

Meanwhile, whisk together the dijon and maple syrup until well- combined and smooth. Add S&P and chopped fresh parsley if you have it on hand. Serve chicken tenders alongside maple mustard dipping sauce, or any other dipping sauce of your choice.

Credit:

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Prep Time

Prep time: 5 minutes

Cook time: 5 minutes

Prep Notes

What happens when you have 1 egg in the house and want to bulk it up with more nutrition? Add nutritional yeast*, (aka “nooch”)! I sound really smart but really, I accidentally dumped in way too much “nooch” to my 1 egg. Without another option, I just added a little extra water and a dash of oil and poured it into the pan. It worked! Add chia seed for even more health benefits of fiber and antioxidants. It cooks just like a pancake and tastes delicious! 

Nutritional Yeast has long been used as a cheese substitute for vegans. It is deactivated yeast flakes, tastes cheesy, salty and nutty. Sounds weird but it is delicious! Just 1 Tablespoon boasts 3 grams of protein and 120% vit B.

Yields

1 serving

Ingredients

• 1 egg

• 1 T water

• ½ tsp grapeseed, avocado or coconut oil (a high heat oil)

• ¼ cup nutritional yeast aka “nooch”

• 1T chia seed

•  S&P

• High heat oil spray

• Optional:

  Herbs, spices

Directions

1. Whisk ingredients together. 

2. Heat a pan with oil on medium/high heat (either a spray to cover pan or ½ tsp)

3. Pour batter into the pan. 

4. When the batter bubbles, just like a pancake does, flip it.

5. Cook for 30 more seconds. 

Notes:  Quadruple this recipe for 4 servings and remember you can make smaller pours for kids. These freeze great so get rid of your Eggo waffles and upgrade!

CREDIT:

Chia Leah

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Prep Time

Prep time: 5 minutes

Cook time: 10-15 minute

Prep Notes

Vegan, gluten free, grain free. Roasted veggies and beans are SUCH a simple meal, and together, they are glorious, both in taste and nutrition. Of course, this is also a lovely side to chicken, pork, fish or steak.  Double, triple, quadruple for the group….

One of my top tips for health coaching clients is this: every time you eat a meal, ask yourself, “Can I add greens to this?” A majority of the time, the answer is YES!

Yields

1 serving

Ingredients

• 2 cups raw spinach (washed and dried)

• ½ cup black beans drained

• 1 cup any other colorful veggies roughly chopped (peppers, tomatoes, asparagus, green beans, broccoli, cauliflower, onions) 

• 1 tsp paprika

• ¼  tsp sea salt

• 1 tsp olive oil or your preferred baking oil

• Optional: 

  1 T nutritional yeast

Directions

1. Heat oven to 275 degrees

2. Place first 3 ingredients on baking sheet or Pyrex pan.  

3. Top with paprika, seal salt and olive oil 

4. Bake for 10-15 minutes. If you prefer MORE roasted, roast all veggies but leafy greens until the last 10 minutes.  

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Chia Leah

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Prep Time: 40 minutes total time (10 minutes prep, 30 minutes cooking)

Prep Notes

Vegan, gluten free, paleo and keto friendly!

This comforting soup is herb forward and full of anti-inflammatory onions, brain boosting rosemary, fiberful kale, and loaded with vit B rich mushrooms. Homemade soups = hydration, extra veggies, portion control! Add our vegan Clean Crackers for a crunchy side or topping!  (www.chialeah.com ship anywhere in US)   NOTE: This soup is EVEN MORE delicious the next day! 

Yields

2 servings

Ingredients

• 1.5 cup vegetable broth 

• 1 cup unsweetened almond milk (or any dairy free milk)

• 6 oz white button mushrooms sliced thin

• 6 oz portabella mushrooms chopped

• 1 medium white onion chopped

• 1 T coconut aminos/liquid aminos 

•  ½ tsp arrow root (or corn starch) 

• 4 stalks Lacinato kale chopped

• 1 T chopped fresh rosemary (or 1 tsp dried)

•  4 stalks fresh thyme

• ½ tsp coarse sea salt 

• 1 T grapeseed oil/coconut oil/avocado oil/olive oil

• Ground pepper to taste

• Optional: 1T nutritional yeast (for topping) 

Directions

1. In a large saucepan, heat oil at medium heat.

2. Add onions and cook for 3-5 minutes.

3. Add mushrooms and stir off and on for 10 minutes.

4. Add herbs, coconut aminos and salt. Stir.

5. Pour vegetable broth into a measuring cup and stir in arrow root. Add to soup and stir.

6. Add almond milk and stir.

7. Cook for 15 minutes. 

   For a more creamy option, blend all or part of the soup with immersion blender or carefully pour soup into blender and blend on low. 

8. Add nutritional yeast and stir in.

9. ENJOY! 

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Prep Time

30 minutes

Prep Notes

Did you know that eggplant promotes digestive health and protects brain cells? This take on roasted eggplant is simply delicious! Using our Chia Leah Maple & Olive Oil Quinoa Sprinkle as “breading,” it adds a nutritious, gluten free crunchy texture and sweet & savory flavor. This anti-inflammatory recipe is a serious upgrade to eggplant parmesan.

Yields

1 serving

Ingredients

• 4 thinly sliced eggplant rounds (about 1⁄4- 1⁄2 inch thick)

• 1 egg* (vegan option: 1T flax meal or chia seed and 3T warm water mixed)

• 1⁄4 cup Chia Leah Quinoa Sprinkle

• Olive Oil Spray

• 1⁄2 ripe avocado

• 1 lemon slice

Directions

1. Preheat oven to 325.

2. Whisk egg in one bowl.

3. Place Chia Leah Quinoa Sprinkle in a separate bowl.

4. Dip each eggplant round into egg on both sides, then repeat in sprinkle

5. Place rounds on parchment paper (on a baking sheet) and gently spray top side of rounds with olive oil

6. Bake for 25 minutes.

7. Spread tops with avocado.

8. Squeeze a lemon over the top before you serve.

9. Enjoy!

Prep Time

10 minutes

Prep Notes

I use 16 oz ball jars for this recipe.

Cooking Time

15 minutes, plus cook time of ancient grain

Yields

5 servings (double the recipe to feed your family dinner on plates and put the rest in 5 jars for the next day!)

Ingredients

• 1 1lb package of ground beef or ground turkey of your choice (I like 85/15 or 93/7 over the 99/1 fat)

• 1 packet any taco seasoning OR -my fave- Frontera All Purpose Seasoning Sauce (any flavor)

• 1 cup your choice ancient grain, uncooked (quinoa, kaniwah, farro or freekeh)

• 1 pint cherry tomatoes washed (or 2-3 beefsteak or roma tomatoes)

• 2 heads of romaine lettuce washed (or 1 head of iceberg)

• 1 can black beans (I buy organic when possible)

• 1 lime

• 1 tbsp canola or grape seed oil

• 1 tsp honey (local if possible)

• 1/3 cup store bought or homemade salsa* (I love Trader Joes Fire Roasted salsa and any Frontera salsa or delifresh salsa from your local grocery)

• Sea salt or kosher salt to taste

Optional:

• 1 avocado, sliced

• 1/2 cup shredded cheddar or Mexican blend cheese

• 1 bunch cilantro

• 1 cup 2% plain Greek yogurt

• Chia Leah Clean Crackers

*Bill’s 6 Ingredient Best Salsa Ever

• 5 vine or 6 Roma tomatoes, chopped

• 1 bunch green onions, chopped

• 1 jalapeno pepper, chopped

• 1 cup fresh cilantro, chopped

• Juice of one lime

• Salt to taste

Directions

1. On the stove top, cook ancient grain of your choice according to directions on packaging.

2. In a skillet, brown ground turkey or beef, drain excess fat and add in seasoning. Simmer with seasoning for 5 minutes.

3. Wash and drain black beans. Place in bowl and stir in salsa.

4. Cut cherry tomatoes in half. Or, chop larger tomatoes.

5. Chop romaine or iceberg.

6. Combine oil, juice of one lime, honey and a dash of salt. Stir. Mix in with cooked ancient grain.

7. All of the components are ready - Evenly portion out each ingredient into the ball jars, from bottom to top: grain, meat, beans, tomatoes, lettuce.

Option to add layer of cheese, yogurt and/or cilantro.

Option add Chia Leah Clean Crackers and 2 slices of avocado just before serving.  

Notes

This is a “cheater” recipe because many of the ingredients can be substituted with a similar ingredient from whatever your fridge/pantry has to offer.  It’s a crowd pleaser, super easy to make, colorful and healthy! If you have eager helpers in the kitchen, this is a fun recipe to embrace their desire to help! Give everyone one task and then work together to fill the jars. A shout out to one of my favorite Chicago chefs, Rick Bayless, who now makes quality, scrumptious sauces and salsas (without preservatives) that you can find at the grocery.

Credit

Chia Leah
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Prep Time
10 minutes (plus optional 30 minutes standing time)

Prep Notes

• The secret to kale is to massage it. If you dress it at least 30 minutes before you eat it, it will be less bitter and softer, yet not soggy (like spinach gets when you dress it too soon).

• To roast your own pine nuts, put on a pan on med/high heat for a few minutes until the room starts to smell good and nuts brown a little.

• To roast your own pumpkin seeds, spread evenly on a baking sheet, spray with non-GMO canola oil and sprinkle with sea salt. Heat at 300 for 5-10 minutes or until they turn golden and you hear them start to pop.

Cooking Time
N/A

Yields
4 servings

Ingredients

Salad Base Ingredients

• 2 bunches of organic kale (any variation) washed and dried

• 2 cups cooked quinoa OR 2 cups cooked freekeh OR 2 cups cooked farro

Optional Ingredients

• 1 cup garbanzo beans (canned organic garbanzo, drained & rinsed)

• ¼ cup roasted pine nuts

• 1/2 cup roasted pumpkin seeds

• ¼ cup hemp seeds

• Chopped cucumbers, carrots, cherry tomatoes and/or raw broccoli

• Chia Leah Clean Crackers

Go-To Dressing

Equal parts:

• (eg. 2 tbsp each) Good olive oil, white balsamic vinegar, lemon, whisk together. Add salt and pepper.

• Variation: Sub Dijon mustard for lemon

• Variation: Add 1-2 tsp turmeric

• Variation: Add1 clove minced fresh garlic

• Variation: Add1 tsp good quality honey

• Variation: Sub apple cider vinegar for white balsamic vinegar

Directions

1. Strip the kale from stalk. Start at the bottom of the stalk.

2. Once off the stalk, discard stalk and chop or shred kale.

3. Place kale in a bowl, add *dressing (see Chia Leah’s Go-To Dressing Recipe)

4. Massage dressing into kale with hands until all kale is coated.

5. Mix in any ingredients and set salad sit at least 10 mins, up to a day.

6. Full? Keep leftovers in airtight container. Kale will not wilt for at least a day.

7. Right before serving add 2-3 Chia Leah Clean Crackers

Notes

• I eat some variation of this salad at least once a day, no joke! I crave it! I love the crunch and thickness of it. This craving certainly did not happen overnight for me. Start with a few ingredients you enjoy and slowly get creative and adventurous with new ones. Have fun with this and definitely make it your own Kaleicious creation!

• Use my Go-To Dressing on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

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Chia Leah
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Prep Time

2 minutes

Prep Notes

Buy quality ingredients.  Opt for organic green peas and mint for best taste, color and nutrients. A handheld blender cuts out a ton of time to blend this soup. 

Cooking Time

20 minutes

Yields

4

Ingredients

• 1 T high heat cooking oil such as grape seed oil, non GMOcanola oil or coconut oil

• 1 yellow onion chopped

• 1 clove garlic minced

• 26-32oz peas (2 bags frozen peas or fresh peas)

• 4 cups vegetable, chicken or turkey broth OR chicken bone broth for added protein

• 2 T chopped mint

• Sea salt to taste

• Optional toppings

• ¼ cup crumbled feta

• handful plain popcorn

• ¼ cup toasted walnuts

Directions

1. In a large pot over medium heat, add oil. Add onion and cook until softened, but notbrowned, about 2-5 minutes.

2. Add minced garlic, peas and broth. Bring to a boil.

3. Reduce heat to a simmer for 5-10 minutes.

4. Puree soup with a hand blender*

5. Stir in mint.

6. Serve with toppings and/or with a side of sprouted grain toast

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Prep Time
10 minutes

Cooking Time
25 minutes

Yields
8 servings

Ingredients

• 2 cups freekeh

• 4 1/2 cups water

• 1 16oz can garbanzo beans (rinsed and drained)

• 1/3 cup olive oil

• 3 tbsp fresh lemon juice

• ½ cup fresh parsley, chopped

• ½ cup fresh basil, chopped

• 3 tbsp fresh mint, chopped

• 6 green onions chopped

• Pint cherry tomatoes, cut in half

• 1 large cucumber, chopped

• Sea salt & fresh ground pepper, to taste

Directions

1. Prepare freekeh according to package (heat freekeh and water together in saucepan, bring to a boil. Cover; simmer about 20-25 mins until water is absorbed. I prefer it more on the dry side so I cook just until it’s sticking to the bottom of the pan. Turn off heat. Fluff with fork).

2. Let freekeh cool.

3. Toss in lemon juice and olive oil.

4. Add in remaining ingredients. Don’t skimp on salt and pepper.

5. Let sit to soak in flavors.

Notes

• 1 serving is about the size of your fist. Serve over a bed of fresh spinach and add a dollop of hummus. Add in grilled chicken breast for extra protein if desired.

• This dish is GREAT the next day.

*Free-kah is an ancient grain from the Middle East. It’s packed with fiber and protein to fill you up.  

Credit
Chia Leah
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Prep Time
5-10 minutes

Prep Notes
Roasted pumpkin seed prep and cooking time (optional): 10 minutes

Cooking Time
30 minutes

Yields
4 servings

Ingredients

• 1 tbsp non-GMO grapeseed or canola oil

• 6 large carrots cut up into 1 inch pieces

• 1/2 white onion roughly cut up

• 1 inch fresh ginger, chopped

• 4 tbsp fresh dill, chopped

• 4 cups water

• 1 cup cooked quinoa

• 1/4 cup raw or roasted pumpkin seeds* (optional)

• Sea salt to taste

Directions

1. In a pot, heat oil at medium heat. Add carrots, ginger and onion. Sprinkle in a pinch of salt. Stir to keep onions from browning and cook 5 minutes.

2. Add in 4 cups of water and bring to a boil.

3. Once boiling, turn down heat to simmer and cover. Simmer for 20 minutes.

4. Let cool. Then, pour soup into a good blender (I use a BlendTec/Vitamix). Blend until smooth.

5. Add quinoa. Add dill and pumpkin seeds just before serving.

6. Sprinkle with sea salt and serve warm or cold.

*Chia Leah's Roasted Pumpkin Seeds

1. Preheat oven to 350.

2. Spread raw seeds on a baking sheet. Spray with non-GMO canola or grapeseed oil.

3. Sprinkle with a twist of sea salt.

4. Bake 5-10 minutes until you hear seeds start to pop.

Notes
This was one of the first recipes I learned through my program at Institute for Integrative Nutrition. It looked too easy not to try. I couldn't believe how creamy it tasted and I found it to be better the next day cold, which makes it a great summer soup!

The fresh dill makes ALL the difference. My take on this recipe adds extra protein, fiber and texture from the quinoa and pumpkin seeds. This soup freezes well, so I recommend doubling your batch!

Credit
Chia Leah
chialeah.com

Prep Time
15 minutes

Cooking Time
15 minutes

Yields
4 servings as a side dish

Ingredients

• 1 large head of broccoli

• 1 can of chickpeas

• 2 tbsp chopped, flat leaf parsley

• 2 tbsp olive oil

• 1 tbsp Dijon mustard

• 1 tbsp white balsamic vinegar or 1 tbsp apple cider vinegar

• Sea salt

• Freshly ground pepper

Optional

• ½ tsp ground turmeric

• ¼ cup roasted pumpkin seeds for crunch

Directions

1. Preheat oven to 350 degrees

2. Wash and cut up broccoli (can use cauliflower as an alternative or a mix of both)

3. Drain, rinse and dry chickpeas

4. Place broccoli and chickpeas in a large Pyrex pan. Drizzle 1 tbsp olive oil on top.

5. Bake for 10-15 mins at 350.

6. While baking, whisk together olive oil, Dijon, vinegar and (optional) ½ tsp ground turmeric. Add salt and pepper to taste.

7. When baked, pull out broccoli & chickpea mixture. Mix in dressing, parsley and roasted pumpkin seeds (optional).

Notes
Great as a side to chicken or on top of greens for a hearty, protein-packed salad. Makes easy leftovers.  

Credit
Chia Leah
www.chialeah.com