Thursday, April 5, 2012

Spring Cookbook 2012


Jessica’s Zucchini Bread
Try this kid friendly treat!

· 2 cups shredded zucchini

· 1/4 cup honey

· 1 egg

· 1/4 cup butter

· 1/4 cup apple sauce

· 1 1/2 cups all-purpose flour

· 1/2 teaspoon baking soda

· 1/4 teaspoon baking powder

· 1 teaspoon ground cinnamon

· 2 teaspoons lemon zest

· 2 Tbsp. lemon juice

Preheat oven to 325 degrees F. Grease an 8x4 inch loaf pan.

In a bowl, beat together the sugar, honey, egg, apple sauce and oil. Add zucchini, lemon zest and juice In a separate bowl, sift together the flour, baking soda, baking powder and cinnamon. Stir the flour mixture into the zucchini mixture just until blended. Pour the batter into the prepared pan.

Bake 45 minutes in the preheated oven, until a knife inserted in the center comes out clean. Remove from heat, and cool about 10 minutes before turning out onto a wire rack to cool completely.

You can also use this recipe for muffins!

Sauces/Toppings & Snacks

Pumpkin Sunflower Snack Mix

· Raw pumpkin seeds

· Raw sunflower seeds

· Sprinkling of Maine Sea Seasoning

· Black pepper

· Garlic powder


Combine ingredients in plastic bag and shake until seeds are well coated. Roast at 175 for 15-20 minutes.

Amy's Sunflower Butter Salad Dressing

· 1 large garlic clove

· 1-2 tbsp. sunflower butter

· 2 tbsp. apple cider vinegar

· 1-2 tsp. honey

· Salt & pepper to taste

Whisk 1 large garlic clove crushed into 3 tbsp. EVO, 1-2 tbsp. sunflower butter, 2 tbsp. apple cider vinegar, 1-2 tsp. honey and salt & pepper to taste.

Jennifer’s Flax Treats

Great with hot cereal, or as a sweet snack.

· 1 cup flax seeds (about 6 ounces)

· 3 tablespoons packed light brown sugar

· 3 tablespoons honey

· Pinch of ground cinnamon and/or ground ginger (optional)

Soak flax overnight in ½ cup water.

Spread flax in a thin layer on a baking sheet and bake at 275, turning several times to dry out (about 50-60 min).

Spray liberally 2 large sheets of waxed or parchment paper with cooking spray. (Can be done on a cookie sheet or baking pan, too.)

In small saucepan, combine brown sugar and honey over low heat. Stir constantly, until sugar is melted and mixture is thick. Cook for about 5 minutes for a chewy texture, cooking for about 7 will give a harder texture to the treat.

Stir in flax seeds with wooden spoon until well-coated.

Scrape the mixture onto one piece of greased paper (greased side up). Top with 2d sheet, greased side down. Use a rolling pin to flatten the mixture to about ¼ inch thick.

Remove top sheet and cut treats into pieces. Let the treats cool, then break apart.

Store in airtight container.

Appetizers & Salads

The Plan Chopped Salad

Makes 2 servings

· 5-6 cups baby romaine lettuce, chopped

· 1 large zucchini, diced

· 1 large carrot, diced

· Sunflower seeds

· 1/2 avocado

· 1 apple, chopped

· Cilantro to taste

· Optional: add chickpeas, red onion

Combine the baby romaine, zucchini and carrot. Add the apple, avocado and sunflower seeds at the end and serve with vinaigrette of choice.

Kaveeta’s Ivy Chopped Salad

Makes 2 servings

· 1 large avocado

· 3 medium zucchini, sliced lengthwise into ⅓-inch-thick slices

· 1 bunch scallions, white and light green parts only

· 2 chicken breasts (6 oz. each)

· 3 tablespoons extra-virgin olive oil

· Coarse salt

· 2 heads butter lettuce, leaves separated, cut into thick strips

· ⅓ cup fresh cilantro, roughly chopped

· ¼ cup fresh basil, roughly torn

· 1 lime, quartered

Heat a grill or grill pan over medium-low heat. Rub zucchini, scallions and chicken with oil; sprinkle with salt. Grill vegetables and protein for about 20 minutes until browned and cooked through, flipping once. Cut zucchini and scallions into a medium dice. Slice avocado in half, discard pit and dice. Break chicken or salmon into large pieces. Toss grilled vegetables with lettuce, avocado, cilantro and basil; place on a large platter and top with salmon. Drizzle with vinaigrette of choice; serve with lime quarters

Jessica’s Avocado Chicken Salad

Makes 2 servings

· 1 chicken breast or thigh, cooked and shredded

· ½ avocado

· 1 tsp. mayonnaise

· 1 green onion, sliced

· Cilantro

· Lime juice to taste

· Salt/pepper to taste

Combine all ingredients in a bowl.

Dandelion Salad with Lemon Vinaigrette
Spring Liver Cleanser

· ½ head of dandelion greens

· Manchego cheese

· Sunflower seeds

· 1 apple chopped

Lemon Vinaigrette:

· 1 1/2 teaspoons finely grated orange zest

· Freshly squeezed juice from 1 lemon

· Pinch of sea salt and freshly ground pepper

· 6 tablespoons extra-virgin olive oil

Mix salad ingredients in a bowl and coat with vinaigrette.

Marise’s Healthy Veggie Pancakes

· 2 zucchini grated

· 2 oz. of mozzarella goat cheese

· 1 tbsp. of minced onion

· 1 tbsp. of chia seeds

· 3 egg whites

· Black pepper

Beat the egg whites, grated the cheese, mix all very carefully.

Spoon in a non-stick frying pan as little pancakes - flip to the other side.

Makes 6-8 small pancakes; 2-3 servings

Maggie’s Garlic Lover’s Kale-Goat Cheese Spread

· 1/2 head of kale

· 1 shallot

· 1 clove of garlic

· 1-2 oz. of goat cheese


Lightly sauté kale and shallot in EVOO. Transfer to food processor, toss in garlic clove and a splash of EVOO. Blend well then add goat cheese and blend until mixed together. Enjoy this spread on bread or rye crackers.

Main Course

Lindsey’s Veggie Burger
note rice and legumes is a test

· ½ cup brown rice (doubled if you like more rice)

· ½ cup lentils

· 1 onion, diced small

· 3 large red beets (about 1 pound), diced small

· 1 chipotle, chopped

· 3-4 cloves garlic, minced

· 1 Tablespoons lemon juice

· ½ cup shitake mushrooms, diced small

· 1 Tablespoon extra-virgin olive oil

· 1 tablespoons pumpkin seeds

· 2 tablespoons golden flax seeds

Cook the rice and lentils so they are a bit mushy (overcooked)

Heat a teaspoon of olive oil in a skillet over medium-high heat. Add the onion, reduce the heat to medium, and cook until the onions are translucent and softened. Add the mushrooms and cook until tender (another 10 min or so). Stir in the beets. Cover the pot and cook until the beets are completely tender, stirring occasionally. Add the garlic and cook until it is fragrant, about 30 seconds. Deglaze the pan using the lemon juice.

Add the olive oil and the chipotle. Stir to combine and then taste for seasonings. Once it tastes the way you like it, add the flax and pumpkin seeds as a glue and stir a bit more to combine and cook the seeds.

Heat a cast-iron skillet over the highest heat. Add a few tablespoons of olive oil - the oil should completely coat the bottom of the pan. When you see the oil shimmer and it flows easily, the pan is ready.

Using your hands, scoop up about a cup of the burger mixture and shape it into a patty between your palms. Set it in the pan, where it should begin to sizzle immediately. (If it doesn't sizzle, wait a minute or two before cooking the rest of the burgers.) Shape and add as many more patties as will fit in your pan. Once all the patties are in the pan, reduce the heat to medium-high.

Cook the patties for 2 minutes, then flip them to the other side. You should see a nice crust on the cooked side. If they break apart a little when you flipped them, just reshape them with the spatula - they'll hold together once the second side is cooked. If you're adding cheese, lay a slice over the burgers now. Cook the second side for another 2 minutes.

Serve the veggie burgers on soft burger buns or lightly toasted sandwich bread along with some fresh greens.

Cooked burgers should be eaten that same day. You can also save leftover mix in the fridge for up to a week and cook just one or two burgers as you want them.

Bill’s Timbale

· 1/2 head of swiss chard (use kale if you have thyroid dysfunction)

· 1 large zucchini

· 1 red onion

· 1 1/2 large carrots

· 4-6 oz. goat cheese

· 2 oz. parmesan or manchego

· 8 shitakes

Preheat oven to 400 F. Use a mandolin or slice vegetables as thinly as you can. Create layers like a lasagna: zucchini, onions, swiss chard, goat cheese, carrots, shitakes, swiss chard, carrots, zucchini and top with parmesan. Cook for 30 minutes or until top layer of cheese is slightly golden.

African Apple Peanut Stew

· 1 large onion, chopped

· 2 garlic cloves, minced or pressed

· 1-2 bunches collard greens; if thyroid dysfunction, use kale (4-8 cups sliced)

· 2 cups chopped apple

· ½ cup water

· 1/2 cup peanut butter

· 1 tbsp. Tabasco or other hot pepper sauce

· 1/4 cup chopped parsley

· Salt to taste

· Crushed skinless peanuts

· Chopped scallions

Prepare the kale by washing it and removing the large center stem from each leaf. Stack the leaves on a cutting board and slice them into one-inch thick slices.

In a large, covered wok or Dutch oven (non-stick preferred), sauté the onions for about 6 minutes, stirring frequently, until the onions are lightly browned. Add the garlic, and stir for another minute.

Add the apples and water to the onions and bring to a simmer. Stir in the kale, cover, and simmer for about 5 minutes, stirring a couple of times, until just tender. Mix in the peanut butter, Tabasco, and parsley and simmer for 5 minutes. Add salt to taste, and serve topped with crushed peanuts and scallions, over rice or other grain. (This makes about 4 servings.)

Preparation time: 15 minute(s) | Cooking time: 20 minute(s)

Number of servings (yield): 4

Jill's Simple Lamb Curry

· 2 pounds lean lamb shoulder cut in 3/4-inch cubes

· 1 tablespoon grated ginger

· 1 1/2 teaspoons grated garlic

· 1 1/2 teaspoons turmeric powder

· 1/2 teaspoon cumin seed, toasted and ground

· 1/2 teaspoon coriander seed, toasted and ground

· 1/4 teaspoon cayenne

· Salt

· 2 tablespoons ghee or grapeseed oil

· 2 red onions, sliced thick

· 10 black peppercorns

· 1 inch-long piece cinnamon stick

Put the lamb in a bowl with the ginger, garlic, turmeric, cumin, coriander, cayenne and 1/2 teaspoon salt and mix well. Marinate at room temperature 30 minutes, or up to several hours refrigerated (even overnight is fine).

Heat the ghee or oil in a heavy-bottomed soup pot or Dutch oven over medium heat. Add the onions and cook for 3 to 4 minutes, until softened. Turn up the heat to medium-high and add the seasoned meat. Lightly brown the meat and onions, stirring occasionally, for another 5 minutes or so. Add the cloves, peppercorns and cinnamon stick, then add 2 cups water and bring to a boil. Cover the pot and turn heat to gentle simmer. Cook for about an hour, or until the meat is fork-tender. Taste the sauce and add salt to taste. Raise the heat and let the sauce reduce a bit, if desired. (May be prepared ahead to this point and reheated before serving.)

Amy's Veggie Sandwich

· ¼ avocado

· ¼ shredded Carrot

· Cucumber slices

· Sunflower seeds

· Mixed greens

· Whole grain bread

Spread avocado on 1 slice of quality, whole grain bread and layer it with shredded carrot, cucumber, sunflower seeds and greens.


These desserts are really fun to make with the family!

Chocolate Covered Pear Slices

· 1 pear cut into 6-8 slices

· 2 oz. chocolate

Melt chocolate in microwave and cover pear slices. Makes 3 servings.

Creamy Chocolate Coffee Pops

· 1/4 cup agave or honey

· 1/8 cup water

· 1 tsp. cocoa powder

· 1 cup strong French black roast coffee

· 2 tbsp. heavy cream

Combine in blender- put in ice pop mold - insert sticks- freeze for 5 hours.

Watermelon Lime Pops

· 2 cups watermelon

· 2 tbsp. lime juice

· 2 tbsp. honey

Combine in blender- put in ice pop mold - insert sticks- freeze for 5 hours.

Rebecca’s Almond Joy Bark

· 1, 10-ounce bag of chocolate chips

· 2 tbsp. coconut oil

· 1/2 cup shredded un-sweetened coconut

· 1/4 cup chopped or sliced almonds

· Parchment or wax paper

· Pan or dish
*Any pan or dish will work for this. I used an
8-inch square cake pan

In a microwave safe dish (double boiler okay, too) melt chocolate chips and coconut oil until smooth, about 45 seconds.

Stir chocolate to incorporate coconut oil and pour into parchment or waxed paper lined pan. Sprinkle with coconut and almonds. Refrigerate until set, about 30 minutes. Chop into squares.

2 Day Spring Cleanse

This easy cleanse is perfect for our clients who have already done The Plan.

Day 1


1 Cup Flax Granola with raisins and apple with cinnamon - Rice Milk or Silk Coco Milk


Spicy Vegetarian Soup with Chickpeas

Carrot Soup

Mixed greens with dandelion, carrots and apple


1-2 cups rooms temperature watermelon- optional add chia seeds for protein and omega 3


Roasted Squash and Kale Salad- add pumpkin seeds

Steamed broccoli with evo and lemon

1 rye cracker with shiitake pate or raw almond butter

Day 2


1 Cup Flax Granola with raisins and apple with cinnamon – Rice Milk or Silk Coco Milk


Leftover Roasted Squash Salad with pumpkin seeds

Spicy Vegetarian Soup with Chickpeas


Carrot Soup


1 rye cracker with shiitake pate or raw almond butter

1/2 apple


Bill's Vegetable Timbale - approximately 2 cups

Baby Romaine Salad with carrot, beet, dandelion, sunflower seeds and avocado

Leftover broccoli


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To download the Spring Cookbook as a PDF click here. Enjoy!