PLANT-BASED RECIPES FOR A COOL SUMMER
After lots of "May gray" and "June gloom", summer is official ON here in L.A. I love waking up to sunny skies, talking warm lunch-break walks during the day, and enjoying dinners out with friends without a jacket. But you know what I don't like? A hot as hailllllllll apartment after a day of oven-based food prep! That's why I have 3 recipes here for a full day of meals that you can prep all with just barely using your oven! In fact, if you want to cook the cauliflower in the Rainbow Cauliflower Salad below stovetop, you can certainly cut it into pieces and cook stovetop. But I find that standing over a stove for long duration of times is more uncomfortable in the summer, and if you roast this cauli in the morning and then keep the oven off the remainder of the day, your residence should stay cool.
For the last 3 months, I have been ordering all of my produce from Milk & Eggs, a game-changing service that delivers farm-fresh organic produce and all of your favorite brands straight from the farm to your front door with NO delivery charge! And if you're inspired to try them out, they are offering my readers $15 off using the code 'JKCOACH'! Milk & Eggs has changed my life, by cutting out trips to the farmers market and grocery store, especially since they offer all of my favorite brands like Forager Project nut milks, Vital Farms pasture-raised eggs, Farmhouse Culture fermented veggies, and much more! So make sure to check them out!
Biodiversity in soil and nutrient diversity by ingesting produce from a variety of different environments (aka different farms) is a huge part of boosting immunity. The more biodiversity in your gut, the stronger your immune system. And farm-fresh produce is higher in quality and nutrient value than big agra produce. Even if you don't or can't use Milk & Eggs, I always recommend to my clients that they purchase produce, cheese, eggs, and meat at farmers markets to support local farmers and also to diversify gut flora and boost immunity.
QUICK AND EASY ANTIOXIDANT BREAKFAST SMOOTHIE
This smoothie is high in fiber, protein, fat and greens which means an even blood sugar curve and sustained energy and fullness all morning. I love superfoods and adaptogen add-ins in my smoothies because, nutritionally speaking, it's a fast and easy way to get lots of bang for your breakfast buck! Mornings are hectic so to help make this a consistent routine, prep dry ingredients by placing in the blender the night before, then in the morning all you have to add is the vegetables and milk!
- 2 handfuls of organic greens (try kale, spinach or other greens to see what you like best)
- 1/2C frozen organic steamed cauliflower (I buy riced cauliflower at TJs and freeze it)
- 1 scoop low-sugar plant based protein powder (I love Lyfe Fuel and both the chocolate and vanilla-chai work great here)
- 1T no-sugar nut butter (I love Nutzo since they incorporate seeds for more omega 3s)
- 1T cacao nibs (I love Navitas and Trader Joes)
- 1 scoop Vital Proteins Collagen Beauty Greens
- Water as needed
- (optional) 1T Maca powder
- (optional) 1/2tsp Ashwaganda
- (optional) 1/2tsp He Shou Wu
COOLING CUCUMBER GAZPACHO
This recipe is an adaptation of Curtis Stone's Cucumber Gazpacho which I found in People Magazine. I modified the recipe eliminating the raw onions (feel free to include, but I just don't like the strong flavor), and also eliminating the dairy and gluten. I also replaced the grapes with figs because that's what I had on hand, and I find grapes very sugary. This makes a huge batch that you can eat off of all week!
- 3oz gluten-free bread (I used 1/2 loaf of Bread SRSLY sourdough). I also like Little Northern Bakehouse
- 1½ cups unsweetened non-dairy milk (I like The New Barn, Forager Project, and MALK)
- 1 cup unsweetened coconut yogurt (I always use CoYo but I think that the SoDelicious brand is more widely available)
- 3 large organic cucumbers, peeled and diced
- 2 cups lightly packed fresh organic cilantro (from 1 bunch), plus more for garnish
- 1 cup organic green seedless grapes
- ½ cup toasted almonds, chopped (toast for 4 minutes in a toaster oven)
¼ cup fresh organic lemon juice, plus more for garnish
½ tsp. sea salt
3 small organic radishes, thinly sliced
2 tbsp. avocado oil
1. Heat a large heavy skillet over medium-high. Place the bread in skillet, and cook until charred, 6 minutes. Cut into 2-inch pieces. Don't be afraid to get a really good char on the bread!
2. Stir together milk and yogurt in a large bowl. Place bread pieces in milk mixture, and let stand 15 minutes.
3. Reserve ¾ cup diced cucumber for garnish. Add remaining diced cucumber, cilantro, grapes, almonds, lemon juice and salt to bread-and-milk mixture. Cover and let stand until bread softens, about 25 minutes.
4. Add mixture to a blender in batches, and process until smooth and velvety. Ladle soup into bowls, and top with reserved diced cucumber, cilantro and radish slices. Drizzle evenly with avocado oil and additional lemon juice, if desired.
RAINBOW CAULIFLOWER SALAD WITH CILANTRO-CURRY DRESSING
FOR THE DRESSING
- 1/2C organic cilantro, rinsed
- 1/4C organic lemon juice (2-3 lemons)
- 1/3C avocado oil
- 1.5T curry powder
- sea salt
FOR THE SALAD
- 6C washed organic arugula
- 2 heads cauliflower (I mixed purple and yellow. Nutritionally there is no difference between all cauliflower colors. You can even use white, but bright colors are more appealing!)
- 1 tetra pack of chickpeas, drained and rinsed, and then set on paper towels to absorb the water. Look for tetra packs at Whole Foods, the linings used in canned foods contain BPAs.
- 1T curry powder
- 1T smoked paprika
- 1/2C or more of sun-dried tomatoes
- 1T curry powder
- 1T dried parsley
Preheat oven to 400 degrees. Rinse the cauliflower, remove leaves, and trim stems so that the cauliflower can sit flush with the bottom of a large pot or Dutch oven. Don't remove the core though or it will fall apart. Place both heads of cauliflower in a large pot (I have had this one for years and it's a cooking ESSENTIAL!). Rub generously with avocado oil and then with the seasonings. Place in the oven on the 2nd to top rack with the lid on for 40 minutes or until fork tender.
Put the chickpeas on a clean baking sheet and toss with 1T avocado oil. Place in over on the 3rd rack from the top and set a timer for 20 minutes. After 20 minutes, pull them out and toss with 1T curry powder, and 1T smoked paprika. Put back in the oven until the cauliflower is done, or until the chickpeas are golden brown.
Once the cauliflower is fork tender (after about 40 minutes) set the oven to broil and broil until the tops brown (about 5 minutes). Turn off oven, remove the cauliflower and set aside to cool. Once cool, chop into small florets.
In a blender or Nutribullet, combine the avocado oil, lemon juice, cilantro, curry powder, and 1/2 tsp sea salt. Blend until combined. Taste and add more lemon juice, curry powder and/or salt to taste as needed.
To serve, arrange arugula on a larger platter as the base and toss with 1/4C dressing. Then layer with cauliflower, and then the sundried tomatoes, and then the chickpeas. Lastly pour about 1/2 of the remaining dressing over the salad. Taste the salad and add more dressing as needed, and also sea salt and pepper to taste. This makes a huge salad that you can eat all week! I like to serve it with some salmon baked in the toaster oven (30 min at 275 degrees) so that I'm not turning on the stove or oven to make fish.