Recipe: Comforting Vegetable Soup

👩‍🍳 Homemade soup is so much more comforting and delicious than canned, and this one comes together FAST.

Mix up the veggies based on what you have on hand: potatoes, parsnips, summer squash, sliced green beans, broccoli … so good!

Makes 6 servings.

Ingredients:

• 1 Tbsp olive oil 

• 1 medium onion, chopped

• 2 medium carrots, chopped

• 1 celery stalk, chopped

• 1 medium turnip, chopped 

• 1 15 oz (425 g) can kidney beans, drained & rinsed 

• 6 cups (1.4 liters) low-sodium vegetable broth 

• 1 Tbsp apple cider vinegar 

• 2 bay leaves 

• 2 big handfuls of spinach leaves, sliced into ribbons

• Several grinds of fresh black pepper 

Directions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrot, celery, and turnip, and saute for about 5 minutes, until the onion is translucent.

2. Stir in the beans and add the broth, vinegar, and bay leaves, and stir to combine. 

3. Increase the heat to high to bring the soup to a boil, then reduce to low, cover, and let simmer for 15-20 minutes, until the beans are tender.

4. Remove the bay leaves and stir the chopped spinach, and let cook until they are soft. Season with ground pepper. Bon appétit!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MarianVejcik from Getty Images

Recipe: Honey-Sesame Chicken Thighs

🍯 Looking for a fast & easy weeknight crowd pleaser? Try these – they’re easy to make and are LOADED with tangy-sweet goodness.

Make 4 servings.

Ingredients:

• 1 lb (450 g) boneless chicken thighs

• 1 Tbsp extra virgin olive oil

• Sea salt & freshly ground black pepper

• 1 Tbsp honey

• ½ tsp rice vinegar

• ½ tsp coconut aminos or tamari

• 1 tsp sesame seeds

Directions:

1. Preheat your oven to 425ºF/220ºC. Place the chicken thighs in a baking dish. Drizzle the olive oil over them and add a sprinkle of salt & pepper. Bake for 20 minutes.

2. Whisk together the honey, vinegar, and coconut aminos. Brush over the tops of the chicken thighs. Sprinkle the chicken with the sesame seeds and return to the oven to bake for 5-7 minutes. Serve & enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Tatiana Volgutova from Getty Images 

Recipe: No-Bake Maple Date Bars

😋 If you’re someone who hits the vending machine for a sweet after-lunch treat, I have a healthier solution that will also save you $$$.

Throw together a batch of these no-bake bars which are a healthier alternative to most of the granola bars out there. 

💡Note: This does contain a little sweetener, but it’s much less than you’ll find in store bought or vending machine bars, especially after it’s spread across 16 servings. Most of the “sweet” comes from the dates.

Makes 16 bars.

Ingredients:

• Cooking spray

• 1 cup (160 g) pitted dates

• 1 cup (120 g) raw cashews (or other tree nuts like walnuts or pecans)

• ¼ cup (84 g) maple syrup (or honey)

• 1 tsp cinnamon

• 3 Tbsp dried cranberries, raisins, or dried tart cherries

Directions:

1. Line an 8x8 (20cmx20cm) baking dish with parchment paper and spray with cooking spray. Set aside.

2. Place the dates, nuts, syrup, and cinnamon in a food processor and process until the mixture becomes a paste-like dough. Scoop out into a medium bowl. Gently stir in the cranberries. 

3. Scrape the mixture out into the prepared baking dish and using your clean hands, spread the mixture out and gently press it down until it forms a firm, even layer. Cover and refrigerate for at least an hour until it sets. 

4. Slice into 16 bars. These will keep in the fridge in a resealable container for a week.  

5. These bars can be sticky, so be sure to separate the layers with parchment paper! 

6. Make sure you only have one at a time :-) 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Stuffed Avocados with Pumpkin Seeds

🥑 Need a healthy snack in a pinch? This recipe takes less than 5 minutes to come together and makes for a delicious light lunch or snack.

TIP: Mix up your proteins! Try crumbled baked tofu, tuna, diced chicken, chopped hardboiled egg, or three-bean salad.

Makes 2 servings.

Ingredients:

• ¼ cup (55 g) cottage cheese

• 6 grape tomatoes, halved

• 1 ripe avocado, cut in half, pit removed

• 2 tsp pumpkin seeds

• Sprinkle of sea salt and freshly ground pepper

Directions:

1. Mix together the cottage cheese and tomatoes in a small bowl.

2. Place the avocado on serving plates, cut side up. Spoon half of the cottage cheese mixture onto each half. Top both halves with the pumpkin seeds and a little salt & pepper. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MSPhotographic from Getty Images 

Recipe: Easy Zucchini & Carrot Slaw

🥕 Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great.

This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment! 

It will keep for 5-6 days in the fridge in an airtight covered container.

Add your favorite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum! 

Makes 4 servings.

Ingredients:

• ¼ head of cabbage, shredded

• 2 carrots, shredded

• 1 large zucchini, shredded

• 3 Tbsp lemon juice (2 lemons)

• 3 Tbsp olive oil

• 1 tsp coconut sugar

• ¼ tsp salt

• Freshly ground black pepper to taste

Directions:

1. Place all the shredded veggies in a large bowl and toss well.

2. Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine. 

3. This one is definitely a winner!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by PoppyB from Getty Images Signature

Recipe: Easy Black Beans and Rice

👩‍🍳 This recipe might become one of your staple go-to's because it’s fast, easy, and nutritious.

You can easily whip up a batch on meal prep day and keep it in the fridge to serve as your starch/carb with chicken, fish, or steak. 

It also works great as a salad topper or the base for a plant-based meal.

Makes 6 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice 

• 2 cups (480 ml) low-sodium vegetable broth 

• 1 Tbsp olive oil 

• 1 small yellow onion, finely chopped 

• 2 garlic cloves, minced 

• 1 15-oz (425 g) can black beans, rinsed and drained 

• 1 tsp cumin 

• Sea salt and pepper to taste

Directions:

1. In a medium pot over medium heat, bring the rice and broth to a boil. Reduce heat to low, cover, and simmer for about 45 minutes, until the liquid is absorbed and the rice is tender. Set aside.

2. Heat the olive oil in a medium skillet over medium heat. Add the onion and cook until it becomes translucent, 3-5 minutes. Add the garlic and cook, stirring frequently, for 30 seconds.

3. Add the beans and rice and cook, stirring frequently, until heated through, about 4-5 minutes. Stir in the cumin and salt & pepper to taste. 

4. Serve warm or keep in the refrigerator. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by WS Studio from Getty Images 

Recipe: Chicken Salad with Grapes

🍇 This is a lunch you’ll look forward to!

Serve this on top of a piece of sprouted grain bread, over salad greens, or in a wrap.

Make 6 servings.

Ingredients:

• ½ cup (115 g) plain Greek yogurt

• ⅓ cup (75 g) mayonnaise made with olive oil

• 2 Tbsp chopped fresh dill

• 2 tsp lemon juice

• ½ tsp sea salt

• Pinch of dried ginger

• 3 cups (420 g) cooked chicken, chopped

• 1½ cup (145 g) seedless grapes, cut in half

• 2 stalks of celery, diced

• ½ cup (60 g) pecans, chopped

Directions:

1. In a large bowl, mix together the yogurt, mayo, dill, lemon juice, salt, and ginger until it forms a dressing. Stir in the chicken, grapes, and celery. Sprinkle nuts over the top.

2. You can serve this immediately (at room temperature) or chilled. Delicious!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Merinka from Getty Images

Recipe: Chopped Mediterranean Salad

🥗 I’ve kept the ingredients short in this tasty salad recipe, but feel free to add chopped carrots, avocados, your favorite lettuce, or any other veggies you have on hand.

Makes 4 side dish salads.

Ingredients:

• 1 medium cucumber, chopped

• 6 cherry tomatoes, chopped and seeds removed

• 2 celery stalks, chopped

• 1 bell pepper, red or yellow, chopped

• ½ red onion, chopped 

• ⅓ cup pitted Kalamata olives, halved lengthwise

• 1 Tbsp olive oil 

• Juice of 1 lemon 

• Salt & pepper to taste

Directions:

1. Place the cucumber, tomatoes, celery, pepper, onion, and olives in a medium bowl. Gently combine.

2. In a small bowl, whisk together the oil, lemon juice, salt, and pepper. Pour over the veggies and toss to coat. Simple, fresh, and healthy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Vladimir Mironov 

Recipe: Baked Apple

🍎 This one is ALWAYS a winner! It also makes a yummy breakfast, snack, or dessert.

💪TIP: Boost the protein in this recipe by stirring ½ to 1 scoop of vanilla protein powder into the topping.

Makes 1 serving.

Ingredients:

• 1 apple

• ¼ cup rolled oats 

• 1 tsp coconut sugar

• Pinch of ground cinnamon

• ½ Tbsp grass-fed butter or coconut oil

Directions:

1. Preheat your oven to 350ºF/175ºC. Wash your apple and dry it well, and core it by cutting a large well in the center. Place on a rimmed baking sheet that has been lined with parchment paper.

2. In a small bowl, stir together the oats, sugar, and cinnamon, and work in the butter or coconut oil using a fork or your hands – it should reach a crumbly consistency. 

3. Spoon into the center of the apple. Place in the oven and bake for about 30 minutes, until the apple is tender and the filling bubbles. Let cool slightly before eating. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mykola Lunov 

Recipe: Coconut Rice with Lentils

🥥 Coconuts make two guest appearances in this recipe.

For a vegan meal, serve this rice & beans dish with a side of broccoli or cauliflower.

It also makes a great side dish for fish or chicken.

Makes 6-8 servings.

Ingredients:

• 1 cup (185 g) long-grain brown rice

• 3 cups (720 ml) coconut water

• 1 cup (240 ml) light coconut milk (from a can)

• ½ tsp sea salt

• ½ cup (95 g) lentils, rinsed and drained

Directions:

1. In a medium saucepan over medium-high heat, combine the rice, coconut water, and coconut milk and bring to a boil.

2. Reduce the heat to a simmer and cover, cooking for 5 minutes. Add the lentils and cook for 40-45 minutes, until the liquid is absorbed. 

3. Remove from the heat and let sit, covered, for 5 minutes. Fluff the rice & lentil mixture with a fork and serve.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by subodhsathe from Getty Images