Feel Good Daily

Lemony Salmon Salad

Ingredients

• 1 lemon
• 2 cans of salmon 5 oz. cans
• 1 Tbs olive oil
• 1 cup cherry or grape tomatoes, halved
• 1/2 cup fennel, chopped
• 1 arugula 5 oz package
• salt, to taste
• pepper, to taste
Directions
Prep
1. Squeeze 3 tablespoons of juice and remove 1 teaspoon of zest from a lemon.
2. Chop fennel.
3. Halve tomatoes.

Make
1. Combine lemon zest, lemon juice, oil and salmon in a bowl. Using a fork, mash and flake salmon.
2. Add tomatoes and fennel and toss to coat. Add arugula and toss.
3. Season to taste with salt and pepper and extra lemon juice if desired.

Notes
Leftover salmon is excellent here - just flake instead of using canned. Shredded leftover chicken also works!

Lemon-Cucumber Infused Water

Ingredients

• 1 glass water
• 1/2 lemon, sliced (or other citrus)
• 2 slices cucumber
• Dash of sea salt

Directions
Prep
1. Slice lemon.

Make
1. Add lemon to water and enjoy!

Kiwi Green Smoothie

Ingredients

• 1 cup romaine lettuce, chopped
• 1/2 cup pineapple, chopped
• 1 inch ginger root, fresh, peeled and chopped (for 1 Tbs)
• 1 cup cucumber, peeled and chopped
• Handful of baby spinach
• 2 cups filtered water
• 2 kiwis, peeled and chopped
• 2 Tbs broccoli sprouts, fresh, chopped
• 1/4 avocado

Directions
Prep
1. Chop romaine and pineapple.
2. Peel and chop ginger, cucumber, and kiwis.
3. Remove flesh from 1/4 avocado.

Make
1. Add ingredients to blender and process until smooth. Add more water as needed.

Enjoy!

Lemon Herb Vinaigrette
Ingredients
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 clove garlic, minced
1 teaspoon honey (optional)
1 tablespoon chopped fresh herbs (such as parsley, basil, or thyme)
Salt and pepper to taste

Directions
Make
Place all the ingredients together in a small mason jar.
Put on the lid and shake well
Dress your favorite salad

Enjoy this dressing on your favorite salads for a healthy and flavorful meal!

Cinnamon Apple Oatmeal Cups

Ingredients
• 1 apple, chopped
• 1 1/2 cups rolled oats
• 1/2 tsp cinnamon
• 1 tsp baking powder
• 2 Tbs chia seeds
• 1/4 cup pumpkin seeds, chopped
• 1 Tbs maple syrup
• 1 egg
• 1/2 tsp vanilla extract
• 3/4 cup oat milk, unsweetened

Directions
Prep
1. Preheat the oven to 350°F.
2. Line or grease muffin cups with cooking spray.
3. Finely chop apple.

Make
1. Combine oats, cinnamon, baking powder, chia seeds, pumpkin seeds, and salt to taste in a bowl.
2. In a separate bowl, whisk maple syrup, egg, vanilla, and then slowly pour in oat milk.
3. Pour the liquids into the dry mixture, mix in chopped apple.
4. Divide mixture among cupcake or muffin tray, filling each one up to the top.
5. Bake for 25 to 30 minutes until slightly risen and cooked throughout.

Enjoy!

Deconstructed Salmon "Sushi" Bowl

Bowl
Ingredients
• 1 cup brown rice
• 8 oz salmon, smoked (or other cooked fish)
• 1 cup edamame beans, frozen shelled, thawed
• 2 carrots, peeled and grated
• 10 radishes, trimmed and sliced
• 2 nori sheets, cut into strips
• 1 avocado, sliced
• 1 cucumber, seedless, sliced
• 3 scallions, sliced
• 1 Tbs sesame seeds

Directions
Prep
1. Add brown rice to a small saucepot with 2 cups of water. Bring to a boil then reduce heat and simmer for ~15-20 minutes until liquid is absorbed. Alternatively, you could prepare the brown rice in a rice cooker. Set aside when cooked.
2. Cube salmon. You can use leftover cooked salmon as well.
3. Prepare all vegetables according to notes.

Make
1. Toss rice with 2 tablespoons of dressing and sesame seeds.
2. Place rice mixture in bowls and top with salmon and vegetables.
3. Serve with additional dressing.

Dressing
Ingredients
• 4 scallions, chopped
• 1 clove garlic, chopped
• 2 lime, juiced
• 2 tsp ginger root, fresh, grated
• 1/4 cup miso, yellow (or chickpea)
• 2 Tbs rice vinegar
• 1 tsp maple syrup
• 2 tsp sesame oil
• water, as needed to thin

Directions
Prep
1. Chop scallions and garlic.
2. Juice lime and grate ginger.

Make
1. Add all ingredients to blender and process until smooth, adding water as needed to thin.

Enjoy!

Beet Hummus

Ingredients
• 2 beets, cooked and peeled (buy pre-packaged to save time!)
• 1 (15 oz.) can white beans, drained and rinsed (1, 15 oz. can) garbanzo beans
• 1/2 cup tahini
• 2 cloves garlic
• 1 Tbs olive oil
• 2 lemons, squeezed (for 1/2 cup juice)
• 1 1/2 tsp cumin, ground
• 1 tsp salt
• 2 red bell peppers, sliced into sticks or green
• 1 cucumber, cut into sticks
• 2 carrots, peeled and cut into strips

Directions
Prep
1. Preheat oven to 375°F. Wrap beets in aluminum foil and bake for 45-60 minutes, until soft enough to cut with a knife. Peel when cooled. [You can also purchase pre-cooked beets.]
2. Peel and chop garlic.
3. Juice lemon.
4. Cut vegetables.

Make
1. Place all ingredients into a food processor or process until smooth.
2. For an interesting display, place hummus in glass jars or cups and push in veggies.

Enjoy!

Coconut Curry Chicken

Ingredients
• 1/2 (14 oz.) can coconut milk, well shaken
• 2 tsp tapioca flour
• 2 tsp yellow curry powder
• 1/2 tsp ginger, ground
• 1/2 tsp salt
• 1 lb chicken breast, sliced into even sized pieces
• 3 Tbs sesame oil
• 8 oz green beans, trimmed
• 1 red bell pepper, sliced thin red or yellow
• 2 scallions, chopped
• basil, fresh, for garnish

Directions
Prep
1. Trim green beans.
2. Slice bell pepper thinly.
3. Chop scallions.
4. Slice chicken breast.

Make
1. Add first 6 ingredients to a medium bowl and whisk well. It's okay if the coconut oil is a bit lumpy. Set aside.
2. Heat 1 1/2 tbsp sesame oil in a nonstick skillet over medium-high heat. Add chicken pieces and cook 3 minutes per side. Remove chicken from pan and cover with foil.
3. Add remaining 1 1/2 tbsp oil to the pan. Add beans and peppers and sauté for 4-5 minutes.
4. Add chicken back to pan. Whisk the sauce again then add to the pan. Cook until sauce thickens, and chicken is cooked through about 4 minutes.
5. Sprinkle with fresh basil and chopped scallions. Serve with rice or cauliflower rice.

Enjoy!

Mango Carrot H**p Smoothie

Ingredients
• 1 cup mango, frozen
• 1 carrot, small, peeled and chopped
• 1 cup h**p milk, unsweetened
• 2 Tbs h**p seeds
• 1 tsp ginger root, grated
• 1 tsp maple syrup
• 2 tbs coconut milk

Directions
Prep
1. Peel and chop the carrot.

Make
1. Add all ingredients to a blender and process until smooth.
2. Adjust sweetness to taste.

Enjoy!

Chickpea Quinoa Fritters

Ingredients
• 2 scallions, chopped
• 2 cloves garlic, minced or pressed
• 1 carrot, peeled and shredded
• 1 Tbs dill, fresh, chopped
• 1 1/2 cups chickpeas, canned, drained and rinsed
• 3/4 cup potato, cooked, mashed
• 1 cup quinoa, pre-cooked, frozen and defrosted (or fresh-cooked)
• 1 Tbs olive oil
• 1/2 tsp garlic powder
• 1 tsp Dijon mustard
• salt, to taste
• black pepper, to taste

Directions
Prep
1. Preheat oven to 375° F and line baking sheet with parchment paper.
2. Chop scallions, mince garlic, shred carrots, chop dill, and drain chickpeas.
3. Pre-cook potato [or use leftovers] remove flesh and mash.
4. Defrost frozen quinoa [or prepare or use leftovers].

Make
1. Add scallions and garlic to the food processor and pulse until well-chopped.
2. Add olive oil, chickpeas, potato, quinoa, garlic powder, and mustard, and process until the mixture starts to come together. Pulse in carrots and dill and season with salt and pepper.
3. Form patties, place on a parchment-lined baking sheet, spray lightly on both sides with oil, and place in the oven for 30 minutes or until edges start to brown, turning once during cooking.
4. Remove from oven and let cool before serving.

Enjoy!

Sprouted Wild Rice Breakfast Bowl

Ingredients
• 1/2 cup wild rice
• 8 cups water
• 1 cup coconut milk, unsweetened boxed
• 1/2 tsp vanilla extract
• 1/2 tsp cinnamon, ground
• 2 tsp maple syrup
• 1 tsp chia seeds
• 1 cup pineapple, peeled and chopped
• 2 Tbs macadamia nuts, raw
• 1 Tbs coconut flakes, unsweetened

Directions
Prep
1. To sprout rice: Rinse wild rice and add to a glass bowl or large jar with water [rice should be covered by 2".] Let sit on the counter overnight. Drain, rinse and cover with water again. Place in refrigerator until it "blooms" and cracks open - anywhere from 1-3 days. Wild rice will be chewy so test until the desired texture is achieved.

Make
1. Place the sprouted rice in a saucepot and warm over low heat with coconut milk, vanilla, cinnamon, and maple syrup. Stir in chia seeds and let stand for 5 minutes.
2. Remove from heat and stir. Ladle into bowls and top with pineapple, macadamia nuts, and coconut flakes.

Enjoy!

Notes
We recommend increasing the amount of wild rice that you sprout as it stores well in the refrigerator and can be added to many recipes. Store drained wild rice in a covered dish for up to 4 days in the refrigerator.

Oven Fries with Rosemary

Ingredients
• 4 potatoes, cut into 1/4" strips
• 2 Tbs olive oil
• 1 Tbs rosemary, dried
• 1/2 tsp salt

Directions
Prep
1. Preheat oven to 400°F.
2. Cut potatoes and add to a bowl of cold water. Soak for 15 minutes then drain and dry.

Make
1. Toss potatoes with oil, rosemary, and salt.
2. Place on parchment-lined baking sheet and roast for about 20 minutes until edges are browned, tossing once while cooking.
3. If using an air fryer, preheat to 375° F and toss with 1 teaspoon olive oil and spices then cook for 20 minutes, tossing once during cooking.

Enjoy!

Berry Bliss Smoothie with Silken Tofu

Ingredients
• 1 cup berries, frozen
• 1/2 banana, sliced frozen ripe
• 1/2 cup almond milk, unsweetened
• 1/3 cup tofu, silken (1/3 cup)
• 4 ice cubes

Directions
Make
1. Combine all ingredients in a blender and blend until smooth.

Enjoy!

Low Histamine Carrot Muffins

Ingredients
• 2 Tbs chia seeds
• 6 Tbs water
• coconut oil cooking spray
• 1 1/2 cups flour, gluten-free
• 2 tsp cinnamon
• 1/2 tsp nutmeg
• 2 tsp baking soda
• 1/2 tsp salt
• 1 cup carrots, peeled and grated
• 1/2 cup apple sauce until smooth
• 1/4 cup coconut oil, melted
• 1/3 cup maple syrup
• 2 tsp vanilla extract, alcohol-free
• 3 Tbs coconut sugar (optional)

Directions
Prep
1. Stir together chia seeds and water and let stand for 15 minutes to gel.
2. Preheat oven to 350°F. Grease muffin tin.
3. Grate carrots.

Make
1. In a large mixing bowl, whisk together flour, cinnamon, nutmeg, baking soda, and salt.
2. In a small bowl, whisk together carrots, apple sauce, oil, maple syrup, and vanilla. Once chia has gelled, whisk into wet ingredients to combine
3. Add wet to dry ingredients and stir to combine,
4. Add batter to muffin cups 3/4 full and sprinkle with sugar, if desired. Bake for 15-20 minutes or until muffins spring back when touched.
5. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
6. Freeze leftovers.

Enjoy!