I used to only eat roasted red peppers at restaurants. They kind of seemed like a “gourmet” ingredient, and I never even thought about making them at home. Turns out, they are really easy to make! I love roasted vegetables because the roasting process enhances the flavors of the vegetables. Roasted red peppers are a great addition to salads, wraps, sandwiches, homemade hummus, homemade pesto or as a filling in tamales.
I made them in the oven under the broiler. It only takes about 10 minutes to cook and 30 minutes to cool.
Here is how it’s done!
Turn oven on to the “broil” setting. Line a baking sheet with tinfoil
Rinse red peppers and pat dry. Cut around the stem then pull it out. Cut the pepper in half (from top to bottom- length wise). Cut out all the white parts and remove the seeds. If some of the seeds are sticking, I like to run the pepper under cold water to get rid of them.
With your hands or a knife, flatten each half-pepper and place them peel side up on the baking sheet.
Place under broiler for 8-10 minutes or until the pepper is fully charred. (Don’t worry, we will remove the skin so it won’t look so ugly!) You may need to rotate the peppers half-way through to make sure that they get charred evenly.
Ugly… I know! But they won’t look like this when at the end.
5. Take the peppers out of the oven, wrap them in the tinfoil. Let sit for 30 minutes
6. Peel the skin off the peppers with your hands or a knife. Then chop and serve!
Nutrition fact– Leafy green vegetables contain moderate amounts of calcium. Hint: milk isn’t the only calcium source.
Prep Time: 5-10 minutes Serves: 3
1/2 cup extra virgin olive oil
1 medium clove garlic, mashed
1/4 cup freshly squeezed orange juice
1/2 teaspoon sea salt, divided
Pinch red pepper flakes
2 bunches kale, ribs removed and leaves chopped
1.5 cups cooked quinoa
1/2 cucumber, very thinly sliced
1/4 cup toasted pumpkin, sesame or sunflower seeds
1/2 cup of broccoli sprouts
Segments of 1/2 an orange (optional) Animal Protein: this salad pairs well with a light white fish or with chicken
1. In a small bowl, whisk together olive oil, orange juice, 1/4 tsp sea salt, red pepper flakes.
2. In a medium sized bowl, place kale and 1/4 teaspoon of sea salt. Begin to massage the kale until kale begins to wilt. Add quinoa to the kale.
3. Add dressing to the kale and let sit at room temperature from 10-30 minutes.
3. Add pumpkin seeds, sprouts, and your choice of protein
Having one salad a day can ensure that you get some added veggies into your diet. Many of us only eat the vegetables on sandwiches, burgers or tacos for lunch. Here are some great salad components that you can put together for a hearty lunch or dinner salad.
Carbohydrate (give your salad some substance!)
Roasted veg (beets, carrots, sweet potato)
Wild Salmon, Talapia, Halibut, fresh or canned tuna, sardines
Citrus Vinaigrette (olive oil, orange juice, salt & pepper)
Asian dressing (use sesame oil as the base, brown rice vinegar, tamari)
Ingredients 1 large handful of spinach
1/2 cup adzuki beans (pre-cooked)
1/4 cucumber, sliced
1 Tablespoon toasted pumpkin seeds
Your choice of protein (chicken, tuna, fish, tofu)
Topped with broccoli sprouts
Pinch of sea salt
Crack of black pepper
2 Tablespoons olive oil
1 Tablespoon Balsamic Vinegar
Directions 1. Assemble salad ingredients in a bowl.
2. Place Dressing ingredients in a ball jar and shake until well combined
Yes! It’s soup season. I don’t know about anyone else but I am really excited! Soups are a great way to get a lot of nutrients into one meal. Soups are easily digested and they are very soothing. What better way to relax on a cold evening than to cuddle up and eat some delicious warm soup?
Lentils are small but packed with nutrients. They are high in fiber and they are recommended for heart health due to their high levels of folate and magnesium. Lentils are also a great blood sugar stabilizer.
This tomato-lentil soup is unbelievably easy to make. It is a good first soup to make if you are new to the art of soup making.
1 Tbsp Ghee or Coconut Oil
1-2 tsp Sea Salt, divided
1/2 onion, diced
1 carrot, diced
1 stalk celery diced
4 cups organic beef stock*
1 can organic diced Tomatoes
1/2 cup lentils, soaked
* You can substitute with organic vegetable stock
Heat a meadium sized soup pot. Add Ghee or Coconut oil. Once melted, add onions and 1 tsp of sea salt then saute until translucent.
Add carrots and celery, saute until softened.
Add stock and canned tomatoes, bring to a boil.
Add lentils. Cook for 15-20 minutes or until lentils are soft.
Taste, add salt and pepper to adjust flavor.
Suggestion: make a double batch and save some soup in the freezer. Less time in the kitchen is always a plus!