Recipe: Lemon-Roasted Asparagus

🍋This classic veggie dish is simple, healthy, and elegant. 

Serve it as a side for beef, chicken, or fish.

Makes 4 servings.

Ingredients:

• 1 lb (450 g) fresh asparagus, trimmed

• 2 Tbsp olive oil

• 2 tsp grated lemon zest

• 1 garlic clove, minced

• ¼ tsp each salt and pepper

Directions:

1. Preheat oven to 425°F/220ºC. Line a baking sheet with parchment paper. In a large bowl, mix together the olive oil, lemon zest, garlic, salt, and pepper. Add the trimmed asparagus and toss until well coated.

2. Arrange the asparagus in a single layer on the baking sheet and place it in the oven. Roast for 10-14 minutes, until the asparagus are barely tender. Remove from the oven and serve. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by fortyforks 

Recipe: Crispy Asian Tofu

👩‍🍳This crispy tofu is sweet, salty, spicy, and delicious. It’s great in salads or with rice and veggies. Makes for a great go-to recipe!

Makes 4 servings.

Ingredients:

• 1 14-oz. (400 g) package extra-firm tofu, drained

• 1 Tbsp hoisin 

• 2 Tbsp coconut aminos

• 1 tsp sriracha

• 1 tsp maple syrup or honey

• 2 tsp rice vinegar

• 2 Tbsp avocado oil

Directions:

1. Cut tofu into 6 slices. Using a clean kitchen towel, gently press each slice to remove as much liquid as possible, then cut each slice into 1-inch (2.5 cm) cubes.

2. Make the glaze: Combine hoisin, coconut aminos, sriracha, maple syrup, and vinegar in a small bowl; stir with a whisk. Taste and, depending on your heat tolerance, add more sriracha. Set aside.

3. Heat the avocado oil in a large nonstick skillet over medium-high heat. Add the tofu and let sit untouched for about 3 minutes – until the bottom of the cubes are golden brown. 

4. Stir and cook 5-7 minutes, stirring occasionally, until the cubes are browned on all sides. 

5. Pour in the glaze and stir to combine. Cook for 3-4 more minutes, until the tofu becomes caramelized. Remove from the heat and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by junpinzon from Getty Images 

Recipe: Plant-Based Artichoke Dip

😋Who doesn’t love artichoke dip? I’ve got a healthier version for you this week that’s packed with flavor.

Makes 4 servings.

Ingredients:

• 1 x 14-oz (400 g) can artichoke hearts, drained

• 1 x 15-oz (425 g) can chickpeas, drained

• ¼ cup (20 g) nutritional yeast

• 2 Tbsp tahini

• 2 Tbsp extra virgin olive oil

• Juice of 1 medium lemon

• 2 cloves garlic, minced

• Splash of hot sauce

• ½ tsp sea salt

Directions:

1. Place all the ingredients in a food processor and process until everything is combined but not overprocessed — you still want to be able to see bits of artichoke!

2. Taste and adjust the seasonings. Scrape out of the processor into a serving bowl. Yum!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Lana_M from Getty Images Pro 

Recipe: All-Purpose Lemon Dijon Vinaigrette

🍋We all need at least one simple go-to dressing or marinade – and this may just be that recipe for you!

It’s a fantastic salad dressing … but it’s also delicious over fish or poultry.

Makes 4 servings.

Ingredients:

• Juice of 1 lemon

• 1 Tbsp Dijon mustard

• Large pinch of sea salt

• Freshly ground black pepper

• (OPTIONAL: 2 Tbsp finely chopped fresh herbs)

• ¼ cup (60 ml) olive oil

Directions:

1. Whisk together all of the ingredients except the olive oil in a small bowl. When it’s fully combined, slowly drizzle in the olive oil, continually whisking until the mixture emulsifies.

2. Pour over a salad or add as a finishing sauce over cooked fish and poultry. My mouth is watering just thinking about it! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by vanillaechoes from Getty Images Pro 

Recipe: Parsley Chimichurri Sauce

This chimichurri makes a vibrant and healthy topping for steak, fish, poultry, or roasted veggies.

Makes 8 servings.

Ingredients:

• ½ cup (8 grams) finely chopped fresh parsley

• 1 Tbsp fresh oregano

• 3 cloves garlic

• 1 Tbsp apple cider vinegar

• 2 Tbsp extra-virgin olive oil

• A sprinkle of red pepper flakes

• ¼ tsp sea salt

Directions:

1. Combine all of the ingredients in a blender and process until smooth. Taste and adjust salt & pepper. Scrape into a small serving bowl. It’ll keep in the fridge for several days. 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mizina from Getty Images 

Recipe: Carrot Chips

🥕Sweet and caramelized, these carrot chips make a healthy side dish or snack. 

They are SOOO simple and delicious that you may want to add them into your regular rotation!

Makes 4 servings.

Ingredients:

• 4 carrots, washed

• 1 Tbsp avocado oil 

• ¼ tsp sea salt

Directions:

1. In your oven, place one rack on the highest level and the other on the bottom rack. Preheat oven to 350ºF/175ºC. Prepare two baking sheets by lining them with parchment paper.

2. While your oven is heating, using a mandolin or vegetable peeler, peel the carrot to create long strips. 

3. Toss the carrot strips in the oil and then sprinkle on the salt. Spread the strips in a single layer on the baking sheets.

4. Place one baking sheet on the oven’s top rack and the other on the bottom rack and let bake for 7 minutes. Switch the racks and bake for another 6-7 minutes, until the carrots are crisp.

5. Remove from the oven and allow to cool for a few minutes (until they are safe to handle) before serving. Try not to eat them all at once :-) 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by La_vanda from Getty Images 

Recipe: Beet Salad

💡This recipe uses a secret time-saving trick … PREcooked beets! You can find them right in your grocery produce section.

Or, you can buy fresh beets and roast them yourself – just scrub them, place in a foil packet, and roast until tender at 400ºF/200ºC for 45-60 minutes. 

Either way, this recipe is a winner and is great chilled or at room temperature!

Makes 4 servings.

Ingredients:

• 6 medium beets

• 1 large carrot, finely chopped

• 1 stalk celery, finely chopped

• ¼ cup extra-virgin olive oil

• 2 Tbsp white wine vinegar

• 1 tsp Dijon mustard

• ½ tsp honey

• ½ tsp sea salt

• Freshly ground pepper, to taste

Directions:

1. Cut the beets into ½-inch (1 cm) cubes and place in a large serving bowl along with the carrot and celery.

2. In a small bowl, whisk together the oil, vinegar, mustard, honey, sea salt, and pepper. Pour over the beets and toss until the veggies are fully coated. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Yana Gayvoronskaya 

Recipe: Spicy Avocado & Egg Toast

🥑This recipe will remind you why avocado toast became so popular a few years ago! 

This recipe makes for a great breakfast – or if you’re hungry, a delicious snack.

Makes 1 serving.

Ingredients:

• 1 slice sprouted grain bread

• 1 egg

• ¼ avocado, mashed

• 2 slices of tomato

• Salt & pepper to taste

• Dash of hot sauce

Directions:

1. Toast the bread and cook the egg in a nonstick pan. Place the toast on a plate and spread the mashed avocado over it. Cover with the tomato slices, and add salt, pepper, and hot sauce. Top with the egg. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by VeselovaElena from Getty Images

Recipe: 3-Ingredient Apple Oat Cookies

🍎Who doesn’t love a great cookie!? This one is healthy AND delicious … and is super simple to make!

You can add dried fruit or nuts. You also can use plain instant oats in this recipe, it might take a few minutes less to bake and the texture will be less oat-ier.

Makes 8 cookies.

Ingredients:

• 4 oz (150 g) applesauce sweetened

• 1 cup (80 g) rolled oats

• ½ tsp cinnamon

• Sprinkle of sea salt

Directions:

1. Preheat oven to 350°F/177ºC. Line a cookie sheet with parchment paper.

2. Add all 3 ingredients to a mixing bowl and mix thoroughly. 

3. Using a 2 Tbsp scoop, scoop out the dough and place it on the baking sheet, spacing the cookie about 2 inches (5 cm) apart. Press the dough down with the bottom of a glass.

4. Bake the cookies for 15-16 minutes. They will be done when the edges start to brown.

5. Remove from the oven and let cool. Enjoy!

6. (These will keep for several days in the refrigerator.)

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Kimchi Hummus

👩‍🍳This simple recipe is a great way to try kimchi if you haven’t tried it before!

It uses prepared kimchi, which you can usually find in the refrigerated produce section at the grocery store.

Taste your kimchi before adding it to the blender – if it’s really hot and/or you don’t enjoy a lot of heat in your foods, leave out the sriracha.

Not only is this recipe filled with exotic flavors, but it’s also loaded with good-for-your-gut nutrients: fiber AND healthy probiotics.

Serve as a dip for veggie slices.

Makes 4 servings.

Ingredients:

• 16 oz (450 g) can chickpeas

• 1¼ cups (280 g) kimchi, drained

• ¼ cup (56 g) tahini

• 1 large lemon, juiced

• ¼ cup (60 ml) water

• 1 Tbsp sriracha 

Directions:

1. Place all of the ingredients in a blender and blend on high until it’s smooth, Taste and add salt if needed. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Nungning20 from Getty Images