Category: Salads & Soups

HOME | Salads & Soups | Snacks | Entrées | Desserts | Drinks |

Special Occasion | Pumpkin | Picnic | Menus | Videos

Chef V’s most popular soup, salad and salad dressing recipes, all gluten free and vegan. Plus recipes for 4 different hummuses and articles about losing weight with Chef V’s salad recipes.

Warm Butternut Squash Salad

Chef V

Warm butternut squash: this is a delicious holiday treat for those first cold days that signal the end of fall. It’s a hit at special dinners. It’s very filling and makes you feel warm inside even though it’s a salad. It’s also very healthy and vegan. – Veronica

DOWNLOAD PDF

warm butternut salad

TOTAL 30 minutes

Serving Size: 2-4 people

Ingredients

Warm butternut squash

  • 1 Tablespoon coconut oil
  • 1/4 cup diced sweet or yellow onion
  • 1 small butternut squash, seeded and diced
  • 1 clove garlic, minced or pressed
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon fresh thyme leaves
  • 1 cup cooked quinoa
  • Sea salt, to taste
  • Freshly ground black pepper
  • 4 cups wild greens (arugula, spinach, or mixed herbs)
  • 1 cup pomegranate seeds

Directions

Warm butternut squash: In a large non-stick pan, heat the coconut oil over medium heat. Add the diced onion and butternut squash. (The smaller the squash is diced the more quickly it will cook.) Sauté the squash and onions over medium heat for about 5 minutes, or until the squash is soft. Do not burn the squash or onions.

Add the garlic, nutmeg and thyme, and cook for 1 to 2 minutes more. Transfer the butternut squash to a bowl and stir in the cooked quinoa. Add salt and pepper to taste. Cool mixture in the refrigerator.

To serve, mix the dressing ingredients and drizzle over greens. Top with cooled butternut squash mix and garnish with pomegranate seeds. Serves 2-4.

Teryaki Chicken or Salmon

Jean Yates

Instead of my usual diet, after giving birth I shifted to eating more warming foods. This included soups, bone broths, meat with bone, raw milk, and raw cheese. It was a significant change from my previous eating habits, but it was one that I found to be beneficial. This teryaki chicken recipe became a favorite.

green soup

Ingredients

  • 1 lb organic chicken 
  • Salt pepper to taste
  • 1 tbsp avocado oil
  • 1 lb organic broccoli chopped and steamed in water with dash of salt. 

Directions

Make the sauce recipe and let sit and cool. 
 
Using 1 lb of organic pasture raised chicken cover in avocado oil and salt and pepper.
 
Grill the chicken for 4 minutes in each side or until done. Thinner chicken will take less time than thicker. I usually butterfly my breast so they are thinner and cook faster. 
 
Prepare brown rice or quinoa per directions on the bag or box. 
 
Plate rice, steamed broccoli and chicken. Drizzle in teriyaki sauce and enjoy! 

 

Teriyaki sauce

1 cup coconut aminos or tamari sauce
3/4 cup coconut sugar
1 clove minced garlic
1 tsp red chili flakes (optional)

Boil sauce ingredients, stir and reduce heat to low and simmer for 10 minutes. Remove from heat and let cool. Use as a glaze for chicken, fish, any meat or veggies for teriyaki style.

Turkey Chili

Chef V

Chef V’s Tips: While I generally do not use a lot of nightshade vegetables, I do think fresh or dried jalapeño peppers in small quantities add a kick to dishes and have detoxifying powers. For more protein, swap the cannellini beans with 1 pound of cooked ground turkey, if desired.

green soup

Ingredients

  • 1 tablespoon cold-pressed olive oil
  • 1 medium yellow onion,
  • diced 3 cloves garlic, minced or pressed
  • 5 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 4 cups vegetable broth 1 (15-ounce) can of each: kidney, cannellini, and black beans, drained and rinsed
  • 2 tablespoons chili sauce, or to taste (I like Trader Joe’s ® brand)
  • 1 lb ground turkey (optional)
  •  
  • OPTIONAL TOPPINGS
  • Sliced and seeded jalapeño pepper
  • ¼ cup Daiya ® cheddar shreds

Directions

Heat oil in a large soup pot over medium heat.

Add the onion and garlic, and sauté for about 3 minutes.

Stir in chili powder, cumin, and oregano and cook for another 2 minutes.

Reduce the heat to low, and add the vegetable broth, kidney beans, cannellini, black beans, and chili sauce.

Cover and simmer for about 35 minutes.

To serve, ladle into bowls and garnish with sliced jalapeños or cheddar shreds, if desired.

Creamy Curry Pumpkin Soup

Chef V

The only thing more comforting than a bowl of soup is a bowl of homemade soup that is both vegan and gluten-free. There’s something special about cooking comforting meals like this during the Fall that will warm you up and have your kitchen smelling festive.

Cozy up with someone you love and enjoy this delicious pumpkin soup on a cool fall night! – Veronica

vegan ambrosia salad

Serving Size:2

Ingredients

  • 1 tbsp. olive oil
  • 1 yellow onion, diced
  • ½ cup organic Crimini mushrooms, sliced
  • 1 clove garlic
  • 1 tsp. curry powder
  • 1 ½ tbsp. gluten-free flour (we like Bob’s Red Mill)
  • 3 cups organic vegetable broth
  • 2 cups Chef V’s Organic Pumpkin Puree (see recipe HERE)
  • ½ cup of canned coconut milk
  • 1 tsp. nutmeg
  • 1 tsp organic sea salt
  • ½ tsp. black pepper

Directions

Bring oil to medium high heat and saute onion and mushrooms for 3 minutes or until onions are translucent.

Add garlic, curry powder and gluten-free flour to the pan to continue to cook for one more minute.

Slowly add the vegetable broth and bring to a boil.

Cook and stir for a couple of minutes until the soup starts to thicken.

Add the pumpkin puree, coconut milk, nutmeg, salt and pepper.

Continue to stir and cook for an additional 5 minutes.

Blend small batches of soup in a Vitamix or blender to a get a smooth texture and serve hot.

Vegan Green Bean Casserole

Chef V

Have you decided what you will bring to your family and friends soiree this holiday season?

How about our Green Bean Casserole made from scratch, vegan friendly and enjoyable for all?! While this side dish isn’t the main attraction it is definitely a crowd pleaser. The perfect combination of crunchy and creamy in a vegetable dish… what more could you ask for!

vegan ambrosia salad

TOTAL: 1 hour

Serving Size:4

Ingredients

Crunchy topping

  • 3 large shallots, sliced thin
  • 3 tbsp. gluten free flour (not corn flour, we like Bob’s Red Mill brand)
  • 1 tsp. organic seas salt
  • 1 tsp. black pepper
  • 3 tbsp. organic coconut oil

Casserole

  • 1 cup raw cashews, soaked overnight in water (do this first and add to cream sauce later)
  • 1 lb. whole organic green beans, washed and trimmed
  • ½ lb. whole organic yellow beans, washed and trimmed
  • 3 tbsp. organic white mushrooms
  • 4 cloves of garlic, minced
  • 1-cup organic unsweetened almond milk

Directions

Preheat the oven to 350 degrees.

Topping

Cover the sliced shallots in flour, salt and pepper. Heat coconut oil to medium high and add the floured shallots. Fry for 3 minutes or until golden brown. Remove from stove and place on a plate lined with paper towels and place the onions on top but do not dab with paper towel.

Casserole

Drain cashews and reserve ½ cup of the water. Place cashews and water in a Vitamix or blender and blend until they are a creamy consistency, set aside.

Bring 1 cup of water to boil and blanch the green beans for 3 minutes. Remove from boiling water and place in a 1 ½ quart baking dish.

Bring the coconut oil to medium-high in a saucepan. Add mushrooms and cook for 2-3 minutes. Add garlic and continue for 1 minute. Turn off heat and add almond milk and cashew blend. Mix well and pour over the green beans in the baking dish. Bake for 15 minutes in the oven. Add Crunch topping and continue to bake 5 more minutes. Serve hot.

Spicy Golden Pumpkin Hummus

Chef V

This treat is so yummy you can eat it with gluten free crackers, veggies, on a veggie sandwich. For a party or everyday, I know you’ll enjoy it. – Veronica

sweet watermelon crunch salad

Ingredients

  • 1/3 cup cilantro
  • 4 cloves garlic
  • 2 cups Chef V’s Organic Pumpkin Puree
  • 1/4 cup organic lime juice
  • 1/4 cup organic tahini
  • 1/8 tsp allspice
  • 2 tsp chili powder
  • 2 tsp ground cumin
  • 1 tsp organic sea salt
  • 1/4 tsp red pepper flakes or cayenne pepper
  • 2 tbsp cold pressed olive oil

Directions

Blend all ingredients together in a Vitamix or food processor. Slowly add the olive oil while blending low. Continue to blend until smooth. Refrigerate for at least 3 hours before serving and serve cold. Bon Appetit! – Veronica

Warm Pumpkin Salad

Chef V

This is a delicious fall treat for those first cool days that signal the end of summer. It’s very filling and makes you feel full even though it’s a salad. It’s also very healthy and vegan. – Veronica

pumpkin quinoa salad

Serving Size: 2-4 people

Ingredients

Warm Pumpkin Salad

  • 1 Tablespoon coconut oil
  • 1/4 cup diced sweet or yellow onion
  • 1 small pie pumpkin, skinned, seeded and chopped into 1/2 inch cubes
  • 1 clove garlic, minced or pressed
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon fresh thyme leaves
  • 1 cup cooked quinoa
  • Sea salt, to taste
  • Freshly ground black pepper
  • 4 cups wild greens (arugula, spinach, or mixed lettuces)
  • 1 cup pomegranate seeds

Directions

Warm the pumpkin: In a large non-stick pan, heat the coconut oil over medium heat. Add the diced onion and pumpkin. (The smaller the pumpkin is diced the more quickly it will cook.) Sauté the pumpkin and onions over medium heat for about 5 minutes, or until the squash is soft. Do not burn the pumpkin or onions.

Add the garlic, nutmeg and thyme, and cook for 1 to 2 minutes more. Transfer the pumpkin to a bowl and stir in the cooked quinoa. Add salt and pepper to taste. Cool mixture in the refrigerator for 15 minutes.

To serve, mix the dressing ingredients and drizzle over greens. Top with cooled pumpkin mix and garnish with pomegranate seeds. Serves 2-4.

Creamy Sweet Potato & Leek Soup

Chef V

Chef V Food Fact: Sweet potatoes are the uber tuber – packed wth fiber and antioxidant, anti-inflammatory, and blood sugar regulating nutrients. The best ways to prepare them for maximum health benefits are boiling, steaming and stir frying.

pumpkin pie

Ingredients

  • 1 to 2 leeks, chopped
  • 1 clove garlic, minced or pressed
  • 1 tablespoon coconut oil
  • 1 pound sweet potatoes, peeled and chopped
  • 1/2 pound white carrots, peeled and chopped
  • 4 cups vegetable broth
  • 1/2 cup raw cashews, soaked and drained

For a healthy variation to this recipe, add 1 tbsp fresh ginger and 1 tsp fresh turmeric.

Directions

In a saucepan, sauté the leek and garlic in the coconut oil for 2 minutes over medium heat. Add the sweet potatoes, carrots, and vegetable broth and cook for 15 to 20 minutes, until the veggies are tender. Add the cashews. Transfer to a Vitamix in batches, if necessary, and process until smooth. Soup is best served warm.

Raw Cucumber + Avocado Gazpacho

Chef V

Cool and creamy, soups are a great way to start a meal, but are also awesome as a main course. You can easily double or triple my recipe and have delicious leftovers. The beauty of my veggie-rich recipe is that its high water and fiber content slows how fast you eat and fills you up quicker.

raw cucumber + avocado gazpacho

SERVES 2-4

Ingredients

  • 1 ripe avocado
  • 1 cucumber
  • 1/2 cup fresh cilantro leaves
  • 1 clove garlic
  • 2 tablespoons chopped fresh chives
  • 2 cups filtered ice water
  • 1 1/4 teaspoons sea salt
  • 1 lime, juice only
  • OPTIONAL TOPPINGS
  • Chopped tomatoes
  • Fresh chopped chives
  • Cucumber slices

Directions

Refrigerate all the ingredients overnight. Peel and seed the avocado and peel the cucumber and garlic.

Place all the cold ingredients in a Vitamix and process until smooth.

The colder the ingredients are, the less foam there will be. Serve cold and top with chopped tomatoes for a bright pop of flavor.

Stop the presses…most olive oil is fake! Here’s how to tell…

admin

You know olive oil is healthy. But not all olive oil is of high quality. Here, Chef V schools you on what constitutes healthy, organic olive oil.

When weather cools and days are shorter, I crave comfort food.

Here in sunny San Diego we have to wait a little longer to feel the cool nights. But when temps dip into the high 50s at night – Brrrrr. That's the time to bust out the flannel sheets and the comforter!

And it's also time to cook comfort food dishes with seasonal veggies. Below, I'll share with you one of my favorite fall recipes: Mediterranean Butternut Squash and Carrot Stew with Quinoa. (If you love the recipe, you can get more delicious ones in my book, Making Cleansing Easier.)

As you'll see in the recipe, one of the ingredients for both the stew and quinoa is olive oil.

Not too long ago, I read a report that up to 80% of olive oil sold in stores is either fake or of really low quality. In fact, the problem is so pervasive in Italy, there's a special police unit devoted to olive oil fraud! Many olive oils are cut with food coloring or vegetable oil. This makes it easy for food fraudsters to make some easy profit on unsuspecting customers.

In light of this shocking statistic, before you reach for a bottle of Italian extra-virgin olive oil, learn these tips about finding a truly high-quality olive oil….

Healthy Organic Olive Oil: location matters

You might come across a bottle of olive oil that looks legit. On the back of the bottle, it says the origin of the olives is Spain, Greece, and Italy. These three Mediterranean countries might be home to delicious olives (I especially love cantanzaro olives, yum!). Therefore, you might think, wow, great olives from the best places in Europe in one bottle. However, the problem is the olives shouldn't derive from more than one origin.

The reason why is that there are a few things that turn olive oil rancid: air, light, heat, mixing with other oils.

When olive oil comes from more than one location, there's too much air from the bottling process. So instead of buying healthy organic olive oil, you're really purchasing olive oil that could already be rancid before you open the bottle.

Organic Olive Oil: Where to buy local

If you're in the U.S., California has some amazing-quality healthy olive oil. If you want to know for sure that an olive oil is of high quality, check out the California Olive Oil Council (COOC). You can enter your zip code on their website, and it will show you which stores have COOC-certified olive oils. Some of them are even organic olive oil, which I prefer to buy.

The highest-quality and most affordable olive oil is sold at Trader Joe's, under the label California Estate Extra Virgin. It's only $5.99 for a 500ml bottle. It's not certified organic olive oil, nor is it COOC-certified, but it's still a very high-quality oil. All large producers in California who produce over 5,000 gallons are required to comply with mandatory state quality standards. So whomever is supplying Trader Joe's with the delicious olive oil I love is certainly producing at least 5,000 gallons.

And if you live on the East Coast, you can get high-quality olive oil from Georgia.  Yes Georgia, which, in 2011, became the first state east of the Mississippi to harvest olive oil.

Healthy Organic Olive Oil: Buy Extra Virgin, Never Light

What is extra virgin olive oil? In short, it's olive oil that was produced without chemical processing. Instead, extra-virgin olive oil extraction is via mechanical pressing. In addition, the extra virgin healthy olive oil is lower in acidity.

There's no reason to ever buy light olive oil. “Lite” does not mean it's a healthy olive oil. On the contrary, lite or light olive oil undergoes extra processing. This denatures the oil. Also, virgin, fine and light olive oil are more acidic than extra-virgin.

Speaking of light, never buy olive oil if it doesn't come in an opaque, dark bottle. If it's a clear bottle, the light will ruin the oil.

One reason the Mediterranean Diet is so popular is because it emphasizes healthy monounsaturated fats like extra-virgin olive oil (EVOO). EVOO is one of the healthiest foods for your heart.

Organic Olive Oil: Good or bad for weight loss?

But if you worry about the calories in organic olive oil, limit your intake to about 3 tablespoons per day. Olive oil is a calorie-rich fat, which is a double-edge sword. On one hand, the 100+ calories per tablespoon will help keep you full and prevent cravings. On the other hand, though, all those calories may lead to weight gain if you don't burn off those calories through exercise. So have healthy organic olive oil often, just don't drench your salad with it.

Don't cook with organic olive oil at high temperatures. Extra-virgin organic olive oil has a smoke point of about 375 degrees. Once it's smoking that's a sign it's turning rancid. You can lightly sautee with organic olive oil. However, I prefer coconut oil for higher temp stir-frys.

Healthy Organic Olive Oil: First-Press is Best

If you have the money, spring for small-batch, first-press olive oil. First-press olive oil contains the highest amount of antioxidants. You won't often find first press (aka “Olio Nuovo”) olive oil in stores. That's because the first press doesn't yield that much olive oil. Most olive oils that you buy in conventional stores are derived from olives harvested late in the season. This results in greater yields and therefore, more olive oil that can be sold. However, even if you don't buy a first-press olive oil, if you get a COOC-certified oil or similar high-quality, it's still very good for your health.

I prefer to buy food that comes from local sources. In fact, every single one of our ingredients in our Green Drinks and Detox Soups either grow on our farm or from nearby farms. But if you want to buy extra virgin olive oil from, say, Italy, here are a couple things to keep in mind. The bottle should have a harvest date and a geographic origin and EU certification.

Now that you know a few key facts about what makes olive oil high quality, it's time to share with you my nourishing soup that I love to make in the fall. So without further ado, enjoy the recipe!


Veronica with cleansing products

Mandarin Asian Salad

Chef V

You can use lots of different greens to make this Asian inspired salad but I always include cabbage. If you are cleansing, just skip the mandarin oranges to keep it cleanse friendly.

For additional protein, add my Almond Crusted Chicken to the dish.

V with Asian salad

Salad

Salad

  • 3 cups mixed greens
  • 1 cup shredded cabbage
  • 1/2 cup shredded carrot
  • 1/4 cup toasted slivered almonds
  • 2 tbsp chopped green onion
  • 1/4 cup bean sprouts
  • 2 mandarins, cut into segments
  • 1 tbsp Asian dressing

Dressing

Asian Dressing

  • 2 tbsp olive oil
  • 1 tbsp sesame oil
  • 1 tsp fresh grated ginger
  • 1 tbsp rice wine vinegar
  • 1 tsp sesame seeds
  • 1 tbsp coconut nectar

Blend well.

Grilled Mango Salad

Jean Yates

My Grilled Mango Salad makes any meal delicious. It combines the hearty flavor of black beans with the luscious richness of mangoes and avocado, all in a healthy salad, perfect before or after a Chef V Cleanse.

Chef V’s tip: Add grilled chicken or fish for more protein!   – Veronica

Serving Size: 4 People

grilled mango salad

Ingredients

  • 1 to 2 mangos, peeled and cut into thick slices
  • 4 cups mixed greens (use your fav!)
  • 1/2 cup red onion
  • 1 cup cooked and cooled or 1 (15 ounce) can black beans, drained and rinsed
  • 1 avocado, diced
  • 1/4 cup Chef V's Cilantro Lime Dressing

Directions

Preheat a grill or grill pan on a stove over medium-high heat. Place the mango sliced on the grill rack or pan and cook for 1 minute, or until grill marks appear. Transfer to a cutting board and cut the grilled mango into smaller chunks.

Plate the greens and top with grilled mango, red onion, and black beans. Drizzle with dressing and serve.

Cilantro Lime Vinaigrette Dressing

Jean Yates

Chef V’s Tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified. Dressings serve 4-6. – Veronica

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

  • 1 tablespoon fresh lime juice
  • 1 tablespoon white vinegar
  • 1/8 teaspoon sea salt
  • 1 clove garlic, minced or pressed
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons cold-pressed olive oil
  • 2 tablespoons cold filtered water

Directions

For Cilantro Lime Vinaigrette, process all ingredients in a Vitamix until smooth and well combined. Will keep refrigerated in an airtight container for up to 1 week. Shake well before each use.

Raw Coleslaw

Chef V

This coleslaw recipe goes well with my BBQ Jackfruit Sandwich, my Shredded Chicken Sandwich, and my Sloppy Joe Sandwich.

coleslaw

Ingredients

-2 cups shredded green cabbage
-1/2 cup shredded carrot 
-1/2 cup shredded red cabbage 
-3/4 cup Chef V Raw Mayo 
-1 tbsp.  coconut sugar 
-Salt and pepper to taste 

Directions

Mix all ingredients. Serve on my Jackfruit, BBQ Chicken or Sloppy Joes sandwiches on your favorite gluten free bun.

Breakfast Smoothie Bowl

Chef V

My breakfast smoothie is delicious, good for you, and easy to make. What’s not to like?

breakfast smootihe

Ingredients

  • 1/2 cup tropical green drink or green drink (If not green drink use 1/2 cup water)
  • 1/2 cup coconut water 
  • 1 cup greens (spinach, kale, or chard)
  • 1/2 cup mango
  • 1/2 cup pineapple
  • 1/2 cup ice 
  • 1 tbsp pea protein 

Directions

Blend in vitamix or blender for 1-2 minutes until thick and smooth but not watery. Top with 1/2 cup mixed fresh cut fruit of choice and gluten free granola.

Vegan Ambrosia Salad from Chef V

Chef V

Ambrosia salad is to die for Yum but also you might die from the ingredients! Yikes! Sugar on sugar on sugar! Oh wait, a little cream too! So, I’ve decided to remix this classic and make a yummy, healthy and vegan ambrosia salad.

vegan ambrosia salad

Ingredients

  • 2 different apples, diced (I choose one green and one honey crisp)
  • 2 cups pineapple, diced
  • 2 cups coconut cream or 2 cans coconut milk (Trader Joe’s has the cream)
  • 2 tbsp. raw coconut nectar
  • 1 tsp. vanilla bean or vanilla extract
  • 2 tbsp. unsweetened shredded coconut
  • ¼ cup chopped raw walnuts

RELATED ARTICLES

Safe & Healthy Easter Eggs

Easter Bunny Juice from Chef V

Vegan Ambrosia Salad

Sweet Potato Bunnies

What Do I Eat Today – Spring Menu

Directions

Refrigerate the coconut cream overnight. If you don’t have coconut cream you can use canned coconut milk, you will just need two cans. For coconut milk, not cream, refrigerate the cans and when you remove, be careful not to shake the can as the cream is at the top. Carefully open the can and scrape out the cream from the top, the milky water will be at bottom. Don’t worry if you get a little bit of watery milk in cream just try to avoid it and get all cream. If you found coconut cream, you don’t have to do that step. You do need to refrigerate but just remove the cream in a bowl. Add coconut nectar and vanilla to cream and whip for 1-2 minutes.

Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.

Garden Salad w/ Yummy Viniagrette

Chef V

Salads are easy to prepare and are a super convenient way to get more nutrients into your diet. This mix of greens and veggies is easy to assemble and goes great with my Yummy Vinaigrette Dressing.

romaine lettuce

Ingredients

serves 1

Salad

  • 2 cups chopped organic romaine
  • 5 slices cucumber
  • 2 tbsp Sliced red onion
  • 1 radish, thinly sliced
  • 1 tbsp sunflower seeds
  • 1/4 cup kidney beans
  • additional protein options: 4 oz grilled organic chicken breast or wild salmon

Yummy Vinaigrette

  • 3 tbsp good quality olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp lemon juice
  • 1 tsp Dijon mustard
  • 1 Clove garlic minced
  • Salt and pepper to taste

Directions

Gently toss the salad ingredients together, sprinkling the sunflower seeds on top.

Mix the dressing ingredients well and use half for your salad and half for a salad later in the week. Keeps in the fridge for a week. Can easily double the recipe for more.

Easy Green Salad

Chef V

Green is good! Let me show you a variety of tasty ways you can create a sensational salad. Start with locally sourced organic greens, top your salad with a variety of colorful vegetables, fruits, legumes and a touch of lean protein. Salads are easy to prepare and are a super convenient way to get more nutrients into your diet.

easy green salad

TOTAL: 15 Min

Prep Time: 15 Min

Serving Size: 2 People

Ingredients

  • 3 cups mixed greens (use your favs)
  • 1 cup shredded green cabbage
  • 1 small seedless cucumber, peeled and sliced
  • 1 cup cooked hot or cold kidney beans
  • 1 ripe avocado, sliced

Directions

Gently combine all the ingredients, drizzle with one of my dressings, and serve.

Green Soup with Lemon Basil Pesto

Chef V

Green veggies are central to this recipe, full of vitamins. Cannellini beans add fiber and richness. A lovely soup for celebrating the end of winter, the bounty of summer crops, or anytime you crave something super fresh and seasonal.

green soup

Ingredients

  • 1 to 2 tablespoons cold-pressed olive oil
  • 1 cup celery, thinly sliced
  • 1 cup leeks, thinly slicec
  • 2 teaspoons garlic, minced or pressed
  • 1/4 teaspoon sea salt
  • 3 cups vegetable stock
  • 1 cup filtered water
  • 7 thyme sprigs, divide use
  • 1 cup fresh or frozen peas
  • 1 cup fresh green beans, cut into 1-inch pieces
  • 1 (15 ounce) can cannellini beans, drained
  • 1 cup baby spinach leaves

BASIL PESTO

  • 1 cup baby spinach leaves
  • 1 cup fresh basil
  • 2 teaspoons lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic, minced or pressed
  • 2 teaspoons cold-pressed olive oil

Directions

Heat the olive oil in a large stockpot or Dutch oven over medium heat. Add the celery, leeks, garlic, and sea salt. Sauté for 5 minutes. Add the stock, water, and 3 thyme sprigs.

Cover and bring the mixture to a boil. Add the peas, green beans, and cannellini beans. Simmer, uncovered, for 5 minutes. Discard the thyme sprigs. Stir in the spinach.

Make the basil pesto sauce. Process all of the pesto ingredients in a Vitamix until smooth.

Ladle the soup into 4 bowls. Top each with the pesto and thyme sprigs and serve.

Love Salad

Chef V

Pomegranate seeds are so yummy. They are sweet and tart and add a delicious crunch to any dish. They have lots of fiber and two essential Vitamins, C and K. Sprinkle them on your favorite salads and soups or toss them into your next smoothie.

buffalo cauliflower

Ingredients

1 large organic red chard leaf, washed & chopped
1 cup organic red leaf lettuce or red spinach, washed and chopped
1 tbsp. cold pressed olive oil
1 tbsp. organic balsamic vinegar
1 small raw organic beet, washed, skinned & grated
½ cup organic raspberries
2 small radishes, shaved
¼ cup pomegranate seeds
¼ cup chopped raw walnuts

Directions

Combine olive oil and vinegar with chard and red leaf lettuce. Divide lettuce on two separate plates.

Distribute half the beets, raspberries, radish, pomegranate seeds and chopped walnuts to each salad.

Creamy Beet Soup

admin

My Creamy Beet Soup is a healthy treat. Beets, including beet greens, contain an amazing array of antioxidants, other vitamins, minerals, fiber, and protein. They are also believed to support our body’s detox system as well as having anti-inflammatory properties.

(serves 4 and great for leftovers)

beet soup

INGREDIENTS

  • 1 tbsp. cold pressed olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 3 cups fat-free organic chicken broth (or vegetable broth for vegan)
  • 3 large beets, peeled and cut in quarters
  • 1 medium sweet potato, skinned and cubed
  • 2 cup full fat, canned coconut milk
  • 1 bay leaf
  • 1 tsp. sea salt
  • ⅛ tsp. cayenne pepper (optional)

INSTRUCTIONS

Heat the oil in a large pot, big enough to make the soup.

Add onion and cook for 2 minutes. Add garlic and continue to cook for one more minute or until onion
becomes translucent.

Add broth, beets, sweet potato, and bay leaf. Boil for 15 minutes or until beets and sweet potato become tender.

Add coconut milk and simmer for 5 minutes. Remove the bay leaf.

Transfer small batches of soup into a blender and blend 3-4 batches until smooth. Add salt and cayenne pepper to taste.

Bon Appétit! – Veronica

INSTRUCTIONS

Heat the oil in a large pot, big enough to make the soup.

Add onion and cook for 2 minutes. Add garlic and continue to cook for one more minute or until onion
becomes translucent.

Add broth, beets, sweet potato, and bay leaf. Boil for 15 minutes or until beets and sweet potato become tender.

Add coconut milk and simmer for 5 minutes. Remove the bay leaf.

Transfer small batches of soup into a blender and blend 3-4 batches until smooth. Add salt and cayenne pepper to taste.

Bon Appétit! – Veronica

Chef V’s ‘Chipotle’ Burrito Bowl

Jean Yates

Here’s my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add any of your favorite ingredients like grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas.  – Veronica

chia seed pudding

Ingredients

  • 2 cups organic mixed greens (arugula, spinach, red leaf, kale, chard, green leaf, or romaine, etc.)
  • 1 cup cooked organic quinoa or brown rice, cooled
  • 3⁄4 cup organic black beans, cooked and cooled
  • 1⁄2 mango skinned and cubed
  • 1⁄4 cup chopped cilantro
  • 1⁄4 small red onion diced
  • 1 small lime, juiced
  • 1⁄2 avocado, skinned, cubed
  • Optional: 4-6oz protein like grilled chicken or salmon.

Directions

Fix two bowls with lettuce on the bottom. Top with plain quinoa (or rice) and beans. Mix mango, onion, cilantro, and lime juice in a small bowl. Add mango mixture to top of salad. Top with avocado, optional protein and serve. Bon Appétit!

Serves 2

Easy Good Nutrition: Eat 2 Big Salads a Day

Chef V

leaky gut

Do you indulge and eat lots of high calorie junk food?  If so, it’s time to get serious about eating healthy. I have a solution for good nutrition and you might even lose a pound or two!

added sugars

Get Slim & Sexy With Intermittent Fasting & 2 Salads A Day

A simple way to boost your nutrition is by eating 2 salads (one for lunch, the other for dinner). Really. That’s all it takes.

But you can’t just eat iceberg lettuce. The salad has to be nutritiously-dense. That means you need to include 3 things in your salad:

  1. Dark leafy greens: arugula, spinach, mixed greens, etc.
  2. Healthy fats: nuts, seeds, avocado, olive oil
  3. Lean protein.
 


clinical research results

Here’s what I like to put in my everyday salad:

  • Dark leafy greens (mixed greens)
  • Carrots (I like chopped baby carrots for the crunch)
  • Peas (easily digestible vegan source of protein)
  • Sunflower seeds (raw is best)
  • “Krumbs” (vegan-friendly croutons made from cashews and nutritional yeast)
  • Cucumbers
  • Extra virgin olive oil
  • Balsamic Vinegar (choose one with grape must as the first ingredient, not the cheaper wine vinegar)
  • Strawberries, blueberries or pomegranates

You might think that eating a watermelon salad won’t satisfy your hunger for the first meal of the day. Well, think again. Watermelon actually fills you up fast. The combination of water and fiber in the fruit slightly expands your belly. Plus, the almond cheese and macadamia nuts are filling and contain both healthy dietary fat and protein.

My mason jar salad recipes are great for a busy day – just pack a mason jar with ingredients and GO.


mason jar salads

Best Summer Salads To Keep You Full and Lean

In summertime, I love adding fruit to my salad. But notice I didn’t say that I love fruit salads. Of course, eating a serving or two of fruit is super healthy. Fruit salads, however, are 100% carbohydrates. The problem with fruit salad is many times, the serving size is enormous, and there is no dietary fat or protein to balance out the carbs.

So when you make a salad, the base of it (the main ingredient) should always be leafy greens.

My favorite fruits to top on a salad are blueberries, strawberries or pomegranates.

If you’ve never added pomegranates to a salad, you’re going to love it.

Besides the perfect balance of sweet and tart, these tiny little pellets of goodness offer numerous health benefits.

Want a recipe for the perfect summer salad with pomegranates?

Check out my Superfood Power Salad here.

Best Summer Salads To Keep You Full and Lean

In summertime, I love adding fruit to my salad. But notice I didn’t say that I love fruit salads. Of course, eating a serving or two of fruit is super healthy. Fruit salads, however, are 100% carbohydrates. The problem with fruit salad is many times, the serving size is enormous, and there is no dietary fat or protein to balance out the carbs.

So when you make a salad, the base of it (the main ingredient) should always be leafy greens.

My favorite fruits to top on a salad are blueberries, strawberries or pomegranates.

If you’ve never added pomegranates to a salad, you’re going to love it.

Besides the perfect balance of sweet and tart, these tiny little pellets of goodness offer numerous health benefits.

Want a recipe for the perfect summer salad with pomegranates?

Check out my Superfood Power Salad here.

Easy Green Salad Recipe

For now, I’ll leave you with one more awesome summer salad recipe that’ll fill your belly and contribute to a slimmer waistline.

This Easy Green Salad  contains healthy fat from avocado, and high-fiber kidney beans. If you have high blood sugar, kidney beans are the perfect food for managing glucose levels. Not only that, they provide a creamy mouthfeel that counteracts the crunchy greens.

For any of my salad recipes if you feel like you need more protein, you can simply top off the salad with canned wild salmon, tuna fish, chopped egg whites or a lean, organic meat like turkey breast.


Chef V Green Drink Plan

Chef V’s Carrot Ginger Salad

Chef V

Green is good! Starting with fresh locally sourced organic greens, add carrot, celery, radish, red onion, cucumber, and grilled chicken (optional). Top your salad with my Carrot Ginger Salad Dressing. Add 4-6 oz of grilled chicken or salmon (optional for protein).

carrot ginger salad

Ingredients

  • 2 cups mixed greens
  • 1 shredded carrot
  • 1 celery chopped
  • 1 sliced cucumber
  • 1 radish thinly sliced
  • Red onion slices 
  • 4 oz grilled chicken (optional) 

Carrot Ginger Salad Dressing

  • 2 carrots chopped
  • 1 tsp honey
  • 1/3 cup avocado oil
  • 1/3 cup rice vinegar
  • 1 tsp sesame oil
  • 2 tbsp lime juice
  • 1/4 tsp salt

Blend in blender, add 1 tbsp water at a time to get the thickness you like.

Directions

Layer the ingredients and top with carrot dressing.

If making a mason jar version, layer from bottom to top:
ginger dressing (1 tbsp)
Red Onion
Carrot
Celery
Radish
Cucumber
Lettuce or mixed greens
Add chicken or salmon on top (optional)

Chef V’s Cranberry Sauce

Chef V

So how do I make cranberry sauce healthy?  To sweeten the organic cranberries, I use coconut sugar. Coconut sugar is much better for your health because it doesn’t spike your blood sugar levels.

Take a look. Doesn’t it look just like the real thing? And in my opinion, my cranberry sauce tastes better than traditional Thanksgiving.

– Veronica

pumpkin pie

Ingredients

  • 1½ cups fresh or frozen organic cranberries
  • ½ cup raw coconut sugar
  • 1 tsp. organic lemon zest
  • 2 tbsp. filtered water
  • 1 tsp. organic sea salt

Directions

Add one cup of cranberries to a medium sized saucepan. Reserve ½ cup for later. Add the coconut sugar, water and lemon zest to the pan and cook over low heat for 10 minutes, stirring occasionally.

Increase the heat to medium-high and cook until the cranberries burst, about 10 more minutes. Reduce the heat and stir in the remaining cranberries for texture. Stir occasionally for 10 minutes. Remove from heat and add sea salt. Refrigerate for 3 hours or overnight.

Bon Appétit!

Grilled Watermelon Salad

Chef V

Yes you can grill watermelon! It will reward you with a smoky flavor and lots of sweetness. Combining the scent of outdoor barbecues with the fresh fruit flavors we love, the result is memorable. Try this on your friends and revel in the compliments.

Watermelon is high in potassium, vitamin A,  vitamin C, and it’s super low calorie. 2 cups = 80 calories! Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function. Check out this yummy fun salad with a grilled take on watermelon to bring some versatile flavor to this delicious and nutritious food. – Veronica

easy green salad

Serving Size: 2 People

Ingredients

  • 2 large slices watermelon to grill
  • 3 cups cooked quinoa
  • 3 radishes, sliced
  • 2/3 cup Cilantro Lime Vinaigrette (see recipe)
  • 10 cups chopped romaine lettuce
  • 2 medium ripe avocados, sliced
  • 1/4 teaspoon chili powder, optional
  • 2 tablespoons chopped fresh cilantro, optional

Directions

Preheat a grill or a grill pan on a stove over medium high heat. Place the watermelon slices on the grill rack or pan and cook for about 4 minutes, or until the watermelon is lightly charred, turning once about halfway through cooking. Transfer to a cutting board and cut each watermelon piece into slices.

In a large bowl combine the quinoa and radish slices and lightly toss with the vinaigrette.

To serve, make a bed of the chopped lettuce on a large serving platter and top with the quinoa mixture. Next, arrange the watermelon slices and avocados, and sprinkle with chili powder and chopped cilantro. Serve with extra vinaigrette on the side.

Quinoa Cooking Tip

Chef’s tip: My fail-proof way to cook quinoa is with a rice cooker. Place 1 cup uncooked quinoa and 2 cups liquid (either 2 cups filtered water or 1 cup filtered water and 1 cup unsweetened almond milk or coconut milk) in the cooker and set on the white rice setting.

The quinoa comes out perfect every time. If you don’t have a re cooker, place the quinoa and 2 cups liquid into a medium sized pot. Bring to a boil, reduce the heat to medium, and cover with a tight-fitting lid. Simmer, covered, for about 15-20 minutes, or until all the water is absorbed. Remove the pan from the heat, fluff the quinoa with a fork, and keep it covered until ready to use.

Chef V’s Mason Jar Salads

Jean Yates

mason jar salad

Mason jars are my favorite accessory. I use them every chance we get – filling the empty jars with fresh cut flowers, refreshing drinks or a variety of veggies for delicious salads on the go.

Below I share with you my foolproof guide for creating the best and most nutritious mason jar salads that you – and your kiddos – will love, as well as three of my go-to mason jar summer salad recipes. – Veronica

added sugars

How to Build the Perfect Mason Jar Salad

  1. The Dressing. Add about 2 tbsp or less
  2. The Veggies. Select ones that won’t absorb the dressing (i.e. onions, carrots, beans, snap peas, etc.)
  3. The Fruit (or more veggies). Another layer of your favorite fruit or veggie
  4. The Grains. Add 1/4 to 1/2 cup of cooked and cooled quinoa or rice
  5. The Greens. Add about a cup of your favorite leafy greens
  6. The Protein. Top it off with your choice of protein – nuts, cheese or meat

Layer all ingredients from bottom to top. Start with the dressing on the bottom. If using chicken or other meat, add it to the jar the morning you want to eat it.

mason jar salad

Chef V’s Garden Salad

  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1/4 cup garbanzo beans or kidney beans
  • 1 tbsp chopped green onion
  • 1 tbsp fresh chopped cucumber
  • 1/4 cup chopped apple (i.e. Fuji, honey crisp or gala)
  • 2 thinly sliced radish
  • 1 cup lettuce (spinach, mixed greens, kale, etc.)
  • 1/4 cup grilled chicken (optional)

Directions: Layer all ingredients from bottom to top. Start with the dressing on the bottom. If using chicken or other meat, add it to the jar the morning you want to eat it.

nutrition facts label

Chef V’s Mexican Salad

  • 1 tbsp Chef V’s Spicy Cilantro Dressing (see below)
  • 1/4 cup black beans
  • 1/4 cup chopped mango
  • 1 tbsp chopped green onion
  • 1/4 cup cooked and cooled brown rice
  • 1 tbsp fresh chopped cilantro
  • 1 cup fresh arugula or spinach
  • 2 tsp raw pumpkin seeds
  • 1/4 cup grilled chicken (optional)

Directions: Layer all ingredients from bottom to top. Start with the dressing on the bottom. If using chicken or other meat, add it to the jar the morning you want to eat it.

Spicy Cilantro Dressing

  • 1/4 cup fresh lime juice
  • 1/2 small jalapeno
  • 1/2 cup olive oil
  • 1/2 cup fresh cilantro
  • 1/2 cup filtered water

Directions: blend ingredients together in a Vitamix or blender for 1-2 minutes until well blended.

Chef V’s Thai-Noodle Salad

  • 1 tbsp Chef V’s Spicy Cilantro Dressing (see above)
  • 1 tbsp chopped green onion
  • 1 tbsp shredded carrot
  • 2 tbsp chopped fresh cucumber
  • 1/2 cup cooked and cooled brown rice noodles
  • 1/2 cup green cabbage
  • 1 tbsp fresh cilantro
  • 1 tbsp fresh mint
  • 1 tbsp chopped raw cashews
  • 1/4 cup grilled chicken (optional)

Directions: Layer all ingredients from bottom to top. Start with the dressing on the bottom. If using chicken or other meat, add it to the jar the morning you want to eat it.


Chef V Green Drink Plan

Creamy Carrot Soup – Made with Nut Milk

Chef V

Chef V’s Tips: Many raw food recipes call for soaking nuts. Why? Soaking nuts (from 2 hours to overnight) improves the flavor and nutritional value of the nuts by releasing dust, residue and tannin into the water, leaving the nuts with a softer, buttery texture and increasing their digestibility. Never use the soak water – always discard it.

A healthy variation on this soup adds fresh ginger and fresh turmeric.

carrot soup

Ingredients

  • 1 to 2 teaspoons coconut oil or cold-pressed olive oil
  • 3 cloves garlic, minced or pressed
  • 2 cups sweet onion, diced
  • 1 1/2 pounds (about 5 cups) carrots, peeled and chopped
  • 5 cups vegetable broth
  • 2 to 3 tablespoons grated fresh ginger
  • 3/4 cup cashews, soaked and drained
  • 1/2 cup Chef V's Raw Nut Milk or coconut milk
  • Sea salt and freshly ground black pepper, to taste

OPTIONAL TOPPINGS

fresh chives, flat leaf parsley, raw cashews

For a healthy variation to this recipe, add 1 tbsp fresh ginger and 1 tsp fresh turmeric.

Directions

Heat the oil in a large stockpot over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent. Add the carrots, vegetable broth, and 2 to 3 tablespoons of grated ginger. Bring to a boil.

Reduce the heat and simmer for about 20 minutes, or until the carrots are tender. Turn off the heat and allow the soup to cool for 10 minutes. Drain and rinse the cashews well.

Add the cashews and nut or coconut milk to the soup. Transfer to a Vitamix in batches, if necessary, and process until smooth. Taste the soup and season with salt and pepper, if desired. To serve, ladle the soup into bowls and garnish as desired.

Sweet Watermelon Crunch Salad

Jean Yates

Chef V’s tip: To blanch the broccoli, bring a pot of water to a boil, drop the broccoli in for 1 minute, and then remove and cool with ice water. This will make it slightly softer without losing much of the nutritional value.

sweet watermelon crunch salad

TOTAL TIME: 15 min
SERVES: 2-4

Ingredients

  • 2 cups arugula
  • 3 cups chopped watermelon, seeded
  • 2 ripe Bartlett pears, peeled and thinly sliced
  • 3 cups chopped broccoli florets, blanched and cooled
  • 2 tablespoons raw pine nuts
ZESTY DRESSING
  • 1/4 cup cold-pressed olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon or dry mustard
  • 1/2 teaspoon lemon zest

Directions

Plate the greens with watermelon, pears, broccoli florets, and a sprinkling of pine nuts.

Combine the dressing ingredients. Drizzle over the salad and serve.

Little Leprechaun Soup

Jean Yates

Check out this delicious Meatless Monday recipe from Chef V. Perfect for this St. Patty’s day or anytime!

skinny shamrock smoothie

TOTAL: 45 minutes

Prep Time: 45 minutes

Serving Size: 2 Person

Ingredients

    • 2 tbsp. organic coconut oil
    • 1 large yellow onion, chopped
    • 3 shallots, chopped
    • 2 garlic cloves, minced
    • 1 quart of organic vegetable broth
    • 6 cups organic broccoli florets, chopped
    • 1 tbsp. fresh thyme leaves
    • ½ cup raw, unsalted cashews
    • 1 cup coconut milk
    • ½ cup pepitas for garnish (optional)

Directions

In a large soup pot over medium-high heat, heat the coconut oil. Add onions, shallots, and garlic and cook until translucent, about 3-4 minutes. Add broth & broccoli and boil for 10 minutes. Remove the soup and pour into a blender. Add thyme, coconut milk, and cashews to blender. Blend until smooth, 2-3 minutes. Serve in a bowl and top with pepitas or garnish with extra thyme sprigs.

Black Bean Soup

Chef V

Black Bean Soup, warm and comforting, is a creamy main course for a crisp fall evening. You can easily double or triple this recipe and have delicious leftovers on hand for easy meal planning. Always try to use dried or canned organic black beans and organic vegetable stock, preferably homemade. – Veronica

Black Bean Soup

Ingredients

Black Bean Soup

  • 1/4 cup white onion, diced
  • 1 tablespoon coconut oil
  • 3 cloves garlic, minced or pressed
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 4 cups vegetable broth
  • 4 cups cooked black beans

OPTIONAL TOPPINGS

  • 1/4 cup Daiya cheddar shreds
  • 1/4 cup fresh cilantro

Directions

In a large stockpot over medium high heat, saute the onion in coconut oil for 2 minutes.

Add the garlic and continue to cook for 1 to 2 minutes.

Stir in the cumin, cayenne pepper, and sea salt.

Add the broth and black beans.

Cook, stirring occasionally, for 10 minutes. Transfer to a Vitamix in batches, if necessary, and process to desired consistency. I like it chunkier or puree until smooth.

Top with cheddar shreds and cilantro, if desired.

Healthy Pasta Salad

Jean Yates

Here’s my healthy Pasta Salad, using brown rice pasta, your choice of veggies and my raw cashew mayo to sauce. Mix well and refrigerate for at least 2 hours before serving. Enjoy!


DOWNLOAD THE RECIPE PDF

healthy pasta salad

INGREDIENTS

  • 4 cups brown rice pasta
  • 1/2 cup organic broccoli, chopped
  • 1/4 cup diced red onion
  • 1/4 cup shredded carrot
  • 8 chopped olives (optional)
  • 1 cup Chef V Raw Mayo (recipe HERE)

INSTRUCTIONS

Cook the brown rice pasta according to directions on package. Drain and rinse with water to cool. Mix cooled pasta with broccoli, onion, carrots, olives (optional) and mayo. Mix well and refrigerate for at least 2 hours before serving.

Creamy Avocado Dressing

Jean Yates

Chef V’s tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified.

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

1 large ripe avocado
1/2 small white onion, minced or grated
1 clove garlic, minced or pressed
1 small lime, juiced
1 tablespoon cold-pressed-olive oil or avocado oil
1 teaspoon sea salt

Directions

Process all ingredients in a Vitamix until smooth and well combined. Serve immediately.

Super Food Power Salad with Pomegranates

Jean Yates

Before I share my yummy Super Food Salad with Pomegranates recipe with you, let me give you a little tip about preparing salads. When I feature kale as the main green in the salad, I’ll squeeze fresh lemon juice on it and let it sit a few minutes. The acid in the juice helps to soften and wilt the greens, making them a little tastier. (I think some people are turned off by kale because of the unpalatable texture of it; the lemon juice helps with this.)

red beet hummus

TOTAL: 15 Min

Prep Time: 15 Min

Serving Size: 2 People

Ingredients

  • 1 lemon, juiced
  • 4 cups chopped green
  • kale or baby kale
  • 1 ripe avocado, diced
  • ½ cup pomegranate seeds
  • ½ cup red kidney beans, drained and rinsed
  • Raw pine nuts (or other fav)

Directions

First, squeeze the lemon juice onto the chopped kale and let it sit a few minutes. Then mash the avocado into the greens. Next, sprinkle with pomegranate seeds, kidney beans, and your favorite nuts, and serve.

Enjoy!

Balinese Urab Salad

Jean Yates

Balinese Urab is a salad made with any of a wide range of vegetables. You can use whatever vegetables you like – I used green beans in this recipe and added red lentils – the variation I learned in my cooking class. Balinese red bean salad: Urab.

Urab has a delicious topping that makes it special. Grated shallots sautéed with herbs and spices are sprinkled over the top of the salad – crunchy and spicy special! – Veronica

easy green salad

TOTAL: 1 hour 15 min

Prep Time: 15 minutes

Serving Size: 2 People

Ingredients

  • 1 cup cooked red lentils
  • ½ cup shredded unsweetened coconut
  • 1 tbsp. Base Genep (RECIPE)
  • 1 cup green bean, chopped and blanched
    BLANCHED means dropping in boiling water for
    30 seconds to a minute but not cooking completely.
  • 1 cup bean sprouts, blanched
    blanched
  • 2 tbsp. sliced shallots, fried in coconut oil
    (use half to mix in and half for topping/garnish)
  • 1 tsp. kaffir lime leaf, sliced and chopped thin
    (This might be harder to find but specialty Asian markets usually have fresh kaffir lime leaves. If you can’t find fresh leaves, use dried, but do not substitute anything else, as the taste is so distinct it can’t be mocked).

Directions

Mix the coconut, red bean and base genep with your hands very well. You can mix so well that you start to mash the beans slightly but do not over mash, keeping most whole. Add the blanched green beans and bean sprouts. Add half of the fried shallots and kaffir lime leaves. Use a pinch of salt to taste. Mix well and garnish with remaining fried shallots.

Creamy Broccoli Soup

Chef V

My Creamy Broccoli Soup is made with coconut milk and coconut oil.

In case you didn’t know, coconut milk is the liquid that comes from the grated meat of a brown coconut, whereas coconut water is the clear liquid inside the young green coconut.

When using canned coconut milk, shake the can first to even out the creamy thickness of the milk inside. Once opened, cans of coconut milk must be refrigerated and are usually only good for a few days. – Veronica

creamy broccoli soup

TOTAL: 1/2HR

Prep Time: 10 Min
Cook Time: 20 Min

Serving Size: 2 People

Ingredients

  • 1 large yellow onion, diced
  • 2 shallots, minced or pressed
  • 2 cloves garlic, minced or pressed
  • 2 tablespoons coconut oil
  • 4 cups vegetable broth
  • 6 cups chopped broccoli florets
  • 1 tablespoon fresh thyme leaves
  • 1/2 cup coconut milk
  • 1/2 cup raw cashews, soaked and drained
  • 1/2 cup raw pumpkin seeds

Directions

In a large stockpot over medium high heat, sauté the onions, shallots and garlic in the coconut oil and cook for about 3 to 4 minutes, or until the onions are translucent.

Add the broth and broccoli and boil for 10 minutes or until the broccoli is just tender.

Transfer to a Vitamix in batches. If necessary, and process until smooth. Add thyme, coconut milk, and cashews and blend again until smooth. Top with pumpkin seeds and serve.

© 2021 Chef V, LLC.