Recipe: Mango Salsa

🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!

Makes 3 cups.

Ingredients:

• 3 ripe mangoes, diced

• 1 medium red bell pepper, chopped and seeded

• ½ cup (65 grams) chopped red onion

• ¼ cup (4 grams) packed fresh cilantro leaves, chopped

• 1 jalapeño, seeded and minced

• Juice of 1 large lime

• ¼ tsp sea salt, to taste

Directions:

1. In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.

2. Let the salsa rest for at least 15 minutes before serving. Soooo good!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Cheesy Italian Spaghetti Squash

🍝This recipe for spaghetti squash has a cheesy taste despite being 100% plant-based.

This recipe is SO good you may want to double it. 

Makes 2 big or 4 small main dish servings.

Ingredients:

• 1 large spaghetti squash

• 2-3 Tbsp Olive oil, divided

• 1 large yellow onion

• 3 large cloves garlic, minced

• 1 jar of your favorite marinara sauce

• 4 large handfuls of baby spinach, washed

• ½ cup of nutritional yeast

• Salt & pepper, to taste

Directions:

1. Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Slice your spaghetti squash in half lengthwise. Scoop out the seeds and drizzle olive oil over the inside of the squash. 

2. Place the squash cut side down on the baking sheet and poke the tops with a few holes. 

3. Place in the oven and roast for 30-40 minutes. The squash will start to brown on the outside and feel tender. 

4. Remove from the oven and turn the squash over so the cut side faces up. When it’s cool enough to touch, scrape the flesh to remove all of the strands from inside the squash.

5. To make the sauce: heat 1 Tbsp olive oil in a large nonstick pan over medium heat. 

6. Add the onions and garlic to the pan, and cook, stirring frequently, until the onion softens. Pour in the marinara sauce and let simmer for about 5 minutes. 

7. Stir in the baby spinach, one handful at a time, and then add the nutritional yeast and spaghetti squash. 

8. Stir until heated through and then remove the pan from the heat. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva DipaliS from Getty Images 

Recipe: 5-Ingredient Easy Baked Salmon

👩‍🍳This salmon recipe makes a fast and easy weeknight meal. Just whisk together the marinade, let the fish soak up all the deliciousness, and bake!

You also can cook this on the grill at the same temp. Tastes great … and it’s super healthy.

Makes 4 servings.

Ingredients:

• 2 lb (900 g) salmon, skin on

• 2 Tbsp coconut aminos 

• 1½ Tbsp Dijon mustard

• 1 large clove of garlic, minced

• 3 Tbsp olive oil

Directions:

1. Place the salmon skin-side-down on a cutting board and cut into 4 portions. Place in a baking dish and set aside.

2. In a small bowl, whisk together the coconut aminos, Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later.

3. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC.  Line a sheet pan with parchment paper.

4. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes, until the salmon is cooked through.

5. Remove from the oven and brush the remaining marinade mixture over the salmon.

6. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by EzumeImages from Getty Images

Recipe: Lucky Black-Eyed Peas Salad

🤩This salad is packed with protein … and also makes for a GREAT meal prep recipe. 

Tip: It tastes even better if you make this at least 8 hours ahead of time.

You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!

Makes 2 main servings or 4 side servings.

Ingredients:

• 2 x 15 ounce (425 g) cans black-eyed peas

• 1 tomato, seeded and chopped

• 2 bell peppers, seeded and chopped

• ½ red onion, diced

• 1 carrot, chopped

• 1 stalk celery, chopped

• 1 Tbsp fresh parsley leaves, chopped

• 3 Tbsp apple cider vinegar 

• 2 Tbsp extra-virgin olive oil

• Sea salt and fresh ground pepper to taste

Directions:

1. Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside.

2. In a small bowl, whisk together the vinegar and olive oil, and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious!!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by caratt from Getty Images

Recipe: Creamy Chicken and Mushrooms

Sometimes you just CRAVE a hearty comfort food meal. The problem is, they often take a long time to prep or aren’t the healthiest choices!

That’s why I’ve got a delicious recipe for you today that:

1) is actually healthy 

2) tastes like you simmered it for hours but takes less than 30 minutes!

(Bonus: it will be a huge hit with anyone who loves mushrooms.)

You can serve this one with a green salad or rice, or switch it up each time you make it!

Serves 4.

Ingredients:

• 4 x 4 oz (115 g) chicken cutlets

• Sea salt & pepper

• 2 Tbsp olive oil, divided

• 4 cups (280 g) mixed mushrooms, cleaned (sliced if large)

• ½ cup (120 ml) chicken broth

• ¼ cup (55 g) plain Greek yogurt

• ¼ cup (60 ml) unsweetened milk (your choice) 

• (optional) 2 Tbsp finely chopped fresh parsley

Directions:

1. Sprinkle the chicken with a small amount of sea salt and pepper. Heat 1 Tbsp olive oil in a large skillet over medium heat.

2. Place the chicken in the skillet and cook, turning once, until browned and cooked through, about 7-10 minutes (depending on how thick the chicken is). Remove from the pan and place on a plate.

3. Add 1 Tbsp of olive oil and the mushrooms to the pan and cook for about 4 minutes, stirring occasionally until any liquid is reduced. 

4. Increase the heat to medium-high and add the broth, continuing to cook for another 4 minutes, until the liquid has mostly evaporated.

5. In a small bowl mix together the yogurt and milk. Lower the heat to medium and stir in the yogurt mixture along with ¼ tsp each of salt and pepper.

6. Add the chicken back to the pan and stir to coat it with the sauce. 

7. Remove from the pan and serve the chicken topped with the sauce and sprinkled with optional parsley.

Let me know if you try this recipe!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by qssm from Getty Images

Recipe: Popcorn Crunch Mix

Looking for a simple recipe to jazz up your snacks for entertaining?

Give this one a try!

It’s sweet, salty, crunchy, and has just enough spice to make it crave-worthy.

Makes about 6 servings.

Ingredients:

• 10 cups (80 g) air-popped popcorn

• Olive oil cooking spray

• 1 Tbsp taco seasoning mix

• 1 cup (120 g) pecans

• 1 cup (160 g) golden raisins

• ½ cup (60 g) toasted pumpkin seeds

Directions:

1. Place the popped corn in a very large bowl and lightly coat with nonstick cooking spray. Sprinkle the taco seasoning over the popcorn and stir lightly to coat. Stir in the remaining ingredients.

2. Serve!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mo Abrahim from Pexels 

Recipe: Cranberry Apple Crisp

Who doesn’t love a delicious fruit crisp for dessert? 

This holiday-inspired cranberry-apple crisp takes just a few minutes to make… and it’s sure to be a hit.

Serves 8.

Filling Ingredients:

• 3 large apples, peeled, cored and chopped

• 2 cups (220 g) cranberries fresh or frozen

• Juice of ½ orange

• ½ cup (95 g) coconut sugar

• 1 tsp cinnamon

Crisp Topping Ingredients:

• 1 cup (120 g) chopped pecans

• 1 cup (80 g) rolled oats (gluten-free, optional)

• ¼ cup (54 g) grass-fed butter, cut into small cubes

• 2 Tbsp maple syrup or honey

• ¼ tsp sea salt

Directions:

1. Preheat your oven to 375°F / 190°C and grease the inside of a 9x9 inch (23x23 cm) baking dish with coconut oil or butter.

2. In a medium bowl, combine the apples, cranberries, orange juice, sugar, and cinnamon. Toss until the apples and cranberries are well coated and pour the contents into the baking dish.

3. In another bowl, combine the pecans, oats, butter, maple syrup and sea salt and work together until it forms a crumbly topping. Sprinkle over the apples and cranberries, and place the baking dish into the oven. Bake for 45 - 50 minutes, until the mixture is bubbling and the top is brown.

4. Remove from the oven and let sit for at least 10 - 15 minutes before serving.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by rudisilll from Getty Images Signature

Recipe: Black-Eyed Peas & Greens

This recipe will help you ring in the new year with good luck and good health! Although it’s traditionally served with collard greens (which takes 45 minutes to cook), you can save time by using spinach or kale, which cook up in just a few minutes.

Serves 6.

Ingredients:

• 2 Tbsp avocado oil

• 1 yellow onion, finely chopped

• 2 garlic cloves, minced

• 5 cups (215 g) of collard greens or other hearty greens (Swiss chard, kale, spinach, etc.)

• ½ cup (120 ml) vegetable broth (plus more if desired)

• 2 15-ounce (425 g) cans black-eyed peas, drained and rinsed

• 2 Tbsp apple cider vinegar

• ¼ tsp crushed red pepper

• Sea salt & freshly ground pepper, to taste

Directions:

1. In a large heavy skillet over medium heat, warm the oil. Add the onion and cook for 3 - 4 minutes, until it starts to soften. Add the garlic and cook for 1 - 2 minutes until it becomes fragrant but doesn’t scorch.

2. Add half of the greens to the skillet with ½ cup (120 ml) of the vegetable broth. Cover until the greens start to wilt and then add the remaining greens and continue to cook until they reach your desired level of tenderness, stirring occasionally and adding more broth if necessary.

3. Spinach and Swiss chard will take just a few minutes, kale can take 10+ minutes, and collards can take upwards of 45 minutes, depending on how tender you prefer your greens.

4. When the greens are done, stir in the rinsed & drained black-eyed peas and cook until heated through. Add the vinegar, red pepper, and salt and pepper to taste. Serve and enjoy!
   
   

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by mpessaris from Getty Images Pro

Recipe: Paleo Slow Cooker Brisket with Onion Gravy

Makes 6 servings.

Ingredients:

• 1 Tbsp sea salt

• 2 Tbsp coconut oil 

• 1 3-lb (1.4 kg) beef brisket

• 3 white onions, thinly sliced

• 6 cloves garlic, minced

• ½ tsp salt

• ⅔ cup apple cider vinegar

• 1 cup bone broth

• 1 ½ tsp dried thyme

• 1 tsp dried marjoram

• 1 ½ tsp dried rosemary

• ½ tsp pepper

• 1 Tbsp honey

Directions:

1. Salt the brisket on all sides. In a large skillet, heat oil to medium high. Brown the meat on all sides. Remove from the skillet and set aside.

2. Add the onions and cook, stirring frequently, until the onions begin to soften, about 4 minutes. Add the garlic and cook for another minute or two, so that it caramelizes but doesn’t burn.

3. Place the brisket and the onions in your slow cooker. Add the vinegar, bone broth, thyme, marjoram, rosemary, and pepper, being sure to spoon some of the liquid over the meat.

4. Cover and cook on low heat for 8 - 10 hours or high heat for 4 hours. Optional: occasionally spoon some of the liquid over the top of the brisket.

5. When the brisket is very tender, transfer it to a serving plate and pour the liquid into a saucepan. Stir in the honey and place the saucepan on the stove over high heat. Let it simmer for 10 minutes. The mixture will thicken and reduce by about half.

6. Carefully taste and add more honey or salt if desired. Slice the brisket into ½-inch (1 cm) thick pieces and drizzle the gravy over it. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Msaandy033 from Getty Images 

Recipe: Curried Sweet Potato

This healthy recipe will make your sweet potatoes taste like an exotic treat. We’ve simplified the ingredients so this not only works for holiday gatherings… but also for everyday meals.

Makes 4 servings.

Ingredients:

• 4 medium sweet potatoes

• ½ cup (120 ml) unsweetened creamy oat milk 

• ½ tsp curry powder

• 4 thin 2” (5 cm) slices of peeled fresh ginger

• Freshly ground sea salt

• 1 lime, juiced

• Toasted cashews for garnish (optional)

• Handful chopped cilantro for garnish (optional)

Directions:

1. Preheat your oven to 400°F / 200°C. Wrap the sweet potatoes individually in foil and bake until soft, about 1 hour. Carefully remove from the oven and allow to cool slightly.

2. Combine the oat milk, curry powder, and ginger in a small saucepan. Bring to a boil then reduce the heat and let simmer uncovered for about 5 minutes. Remove the ginger from the pan and discard.

3. In a high-speed blender or food processor, drain the juices from the sweet potatoe packets. Scrape the sweet potatoes out of their skin and add the flesh to the food processor. Add the oat milk mixture along with salt to taste (about 1/2  tsp) and puree until the potatoes are smooth.

4. Pour the sweet potatoes into a serving bowl and squeeze lime juice over the top. Top with the optional cashew and cilantro garnish.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images