Tag Archives: IC friendly

Chickpeas and greens


  • 3 cans chickpeas
  • 1 (5-ounce) package baby spinach
  • 1.5 cups cilantro, large stems removed (or parsley)
  • 3/4 cup red onion, chopped finely
  • 1/4 cup fresh lime juice
  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp maple syrup (or other liquid sweetener)
  • 3/4 tsp kosher salt + ground pepper
  • Cucumber – sliced
  • Sliced tomatod (optional)

Rinse and drain the spinach and cilantro (or parsley). In a food processor, add the spinach and cilantro and pulse until chopped very small. Add the processed spinach and cilantro, drained  chickpeas, and chopped onion into a large bowl and stir. Pour the remaining ingredients on top of the spinach chickpea mixture and stir well. Add chopped cucumber and serve over sliced tomatod. Serves 6

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Rainbow Salad



For the bowl:

  • 5 big handfuls of kale (it shrinks a lot when cooked)
  • 1 red pepper
  • 1 avocado
  • 1 large carrot
  • a handful of pumpkin seeds
  • a large dollop of hummus

For the dressing:

  • 2 tablespoons of water
  • 1 teaspoon of hummus
  • 1 teaspoon of almond butter
  • 1 teaspoon of manuka honey/pure maple syrup
  • 1 teaspoon of apple cider vinegar
  • 1/2 a teaspoon of tahini
  • salt

Simply tear up the kale leaves into bite sized pieces, then drizzle with olive oil and salt and roast for 5-10 minutes at 180C, until the leaves are ever so slightly crispy but not burnt (I don’t know if it was just my oven or what, but I had to cook the Kale for about three times that long). While the kale cooks peel and grate the carrot and chop both the red pepper and the avocado into small cubes, discarding their respective stones and seeds.

Next make the dressing by adding all the ingredients to a mug and whisking with a fork until smooth.

Once the kale is cooked assemble all the ingredients into a bowl, drizzle the dressing evenly, sprinkle a handful of pumpkin seeds and a little salt and then enjoy!

I quadrupled this to make four lunches. Dressing on bottom, then layered the rest of the stuff in a mason jar (except the avocado – I kept that out and added it the day of). It was so great. One of my new favorite dressings, too! This recipe serves one but is easily multiplied.

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Kale-Cabbage Salad

Salad Ingredients:

  • 1 head of organic kale washed, de-stemmed, and torn into bite size pieces.
  • 1 small head of red cabbage
  • 4 carrots grated
  • 1 small sweet onion, diced
  • 1/2 cup pumpkin seeds
  • avocado for garnish (optional)


  • 4 tablespoons raw tahini
  • 4 tablespoons apple cider vinegar
  • 1 lemon juiced
  • 4 tablespoons grade B maple syrup (maple syrup is not a raw food) you can substitute raw agave, date paste or sweetener of choice.
  • 2 teaspoon garlic powder
  • salt to taste

I doubled (almost) everything from the original to make four salads for jar lunches for the week. I put the onion on the bottom with the dressing then added the cabbage, carrots, and kale. Was quite good! Not my favorite tahini dressing, but still really good! Serves four.


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Vegan Mac and Cheese



  •    1½ cups raw cashews
  •    3 T. fresh lemon juice
  •    ¾ cup water
  •    1½ tsp. sea salt
  •    ¼ cup nutritional yeast
  •    ½ tsp. chili powder
  •    ½ clove garlic
  •    pinch of turmeric
  •    pinch of cayenne pepper
  •    ½ tsp. mustard (dijon or yellow)
  •    8 oz. of elbow or shell pasta of choice
  •    freshly ground black pepper
  •    paprika, for garnish
  •    optional add-ins: roasted broccoli, sauteed mushrooms, spinach
  1.  Preheat the oven to 350F. (If you are adding roasted broccoli to your dish, this would be a good time to start preparing that, so it can roast in the oven while you work on the rest!) You should also start boiling some water to prepare your pasta.
  2.  If you have a Vita-Mix, or other high-powered blender, making this sauce is incredibly easy. Simply throw the first ten ingredients into the blender, and blend until smooth and creamy!
  3.  If you do not have a high-powered blender, don’t worry– you can easily use a food processor or blender to process the cashews first, until they are finely ground, or ideally, a nut-butter-like consistency. Once your cashews are thoroughly processed, add the rest of the ingredients and process until thick and smooth.
  4.  At this time, you should check your pasta. Once it’s cooked to your liking, drain and rinse it, then return the pasta to the pot to be mixed with the cheese sauce.
  5.  If you’re adding any roasted or sauteed veggies, this would be the time to do it. I highly recommend adding roasted broccoli to this dish!
  6. Serve immediately while hot, or move on to the next step for baking.

Baking Instructions: (optional)

  1. Once you’ve mixed everything together, pour the mac n’ cheese into an 8 x 8 square dish and garnish with a sprinkle of paprika and black pepper. Bake at 350F for 20 minutes.
  2. Let cool for about 5 minutes, then serve!

This was so easy and quick! I baked it but it would have been great without, too. And I added the broccoli this time and it was amazing! Next time I make this I am going to divide it up and use it for jar lunches! Serves 4–depending on how hungry you are 🙂


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Pistachio and Pear Salad

2 pears, diced

3 beets, roasted and diced

3/4 cup pistachios

2 cups cooked quinoa

8 cups spinach

1/2 cup tahini

1/2-1 cup water (depending on thickness)

1/2 cup olive oil

5-6 tbsp fresh lemon juice

2-3 tbsp apple cider vinegar (to taste based on the lemon juice)

2 tbsp Braggs amino acids (or soy sauce if not worried about GF)

2 tbsp dried or fresh parsley

1/4 tsp garlic powder

I mixed all the dressing ingredients in a blender and adjusted the water as needed. The salad made four big servings, and this was too much dressing for it, but it’s so amazing I just used it as a veggie dip for the rest of the week!

This one also worked well in a jar. I put the dressing on the bottom, then the quinoa and the rest of the salad. I’d put the beets on top to keep them from mixing with the dressing and turning everything into a purple (though delicious!) mess.

{salad inspired by The Wild Cow in Nashville, http://www.thewildcow.com and dressing by http://inpursuitofmore.com/2012/10/25/recipe-luscious-homemade-tahini-goddess-dressing/}

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Almond Honey Cake

1 1/2 cups whole almonds, toasted

4 large eggs, at room temperature, separated

1/2 cup honey

1 teaspoon vanilla

1/2 teaspoon baking soda

1/2 teaspoon salt

2 tablespoons honey

1/4 cup sliced almonds, toasted

My coworker made this for me as a birthday cake and it was AMAZING! Serves about 10.

Preheat oven to 350 and coat a 9-inch springform pan with cooking spray. Line the bottom with parchment paper and spray the paper.

Next, process whole almonds in a food processor or blender until finely ground (you will have about 1 3/4 cups ground–I’m guessing you could just use almond flour here, too). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer (or use a paddle attachment on a stand mixer) on medium speed until well combined. Add the ground almonds and beat on low until combined.

In a separate bowl, beat 4 egg whites with the electric mixer (use clean beaters on a hand-held mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not stiff enough to hold peaks, 1 to 2 minutes (depending on the type of mixer). Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.

Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely. Remove the cake from the pan bottom by gently sliding a large, wide spatula between the cake and the parchment paper. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

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Banana Chocolate Chip Cookies

3 large, ripe bananas

1/2 cup almond butter (I used roasted, but I’m guessing any natural nut butter would work)

1/4 olive oil (I actually did half olive and half vegetable just because I ran out – it worked just fine)

1 tsp. vanilla extract

2 cups oats

1/3 cup shredded coconut (optional)

1 tsp. baking powder

1/4 tsp. cinnamon

1/4 tsp. salt

1/2 – 1 cup chopped dark chocolate or chocolate chips (I used the dairy, soy, nut free chunks)

In a large bowl mash the bananas with the almond butter, oil, and vanilla. Stir in the oats, coconut, baking powder, cinnamon and salt. Add the chocolate chips. Drop spoonfuls on a greased cookie sheet and bake for 12-14 minutes at 350. Makes about two dozen.

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Kale/Cabbage Salad

4 cups kale (approx. ½ bunch), de-stemmed and shredded

4 cups red cabbage, shredded

1 medium crown of broccoli, chopped into bite-size pieces

15 oz can of chickpeas, drained and rinsed

1/3 cup unsalted sunflower seeds

3 cloves garlic

1/2 cup nutritional yeast

1/4 cup coconut aminos (or soy sauce – if not going for GF)

1/3 cup apple cider vinegar

1/4 cup water

1/3cup extra-virgin olive oil

I put all of the dressing ingredients in the blender–but you could probably just whisk them all. For an easy lunch I think it would work to put this at the bottom of a mason jar followed by the beans and then the rest of the salad stuff. Otherwise just toss it all together and enjoy!


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Hummus Chicken Salad

3 cups cooked, cubed chicken

1.5 cups hummus

1/3 cup red pepper, diced

1/3 cup celery, diced

1/4 cup onion, diced

1 Tbsp water

Salt and pepper to taste

Cut it all up and mix it together. Margs and I usually eat this over a bed of lettuce for lunch! This made four sizable portions.

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