https://barbsobel.com/ Aging Well Recipe Book [email protected]

Hi,

Thank you for downloading my Aging Well recipe book.

Make sure to look through the notes. There are some great substitution ideas and helpful hints.

I would love to get your feedback about recipes that you tried.

Happy cooking!

Barbara

https://barbsobel.com/ https://barbsobel.com/

Triple Berry Protein Bowl 10 minutes

Strawberries (sliced) Wash berries and place in bowl(s). Sprinkle berries with seeds and Blueberries slivered almonds. Top with almond butter and pour almond milk over top. Blackberries Enjoy! Almond Butter Hemp Seeds Slivered Almonds Unsweetened Almond Milk https://barbsobel.com/

Make Ahead Blueberry Chia Parfait* 30 minutes

Unsweetened Almond Or In a bowl, mix together the almond milk, chia and seeds. Whisk until well Coconut Milk Or Water combined. Let the mixture sit for 30 minutes at room temperature or cover and Chia Seeds store in the fridge overnight. Frozen Blueberries Or Raspberries (thawed) Once it has thickened up, layer chia pudding into mason jars or containers. Add a layer of blueberries and sprinkle with slivered almonds. Repeat layers until all Slivered Almonds ingredients are used up.

Eat right away or seal jars and store in the fridge until ready to eat. Enjoy!

Use shredded coconut or hemp seeds instead. If your chia seeds do not create a gel, they may be stale. Time to buy a new bag! https://barbsobel.com/

Spinach and Sweet Potato Egg Muffins 35 minutes

Avocado Oil Preheat oven to 350ºF (177ºC). Lightly grease a muffin pan with avocado oil. Sweet Potato (medium, peeled and chopped into cubes) Steam sweet potato in a double boiler for 8 to 10 minutes, or until tender when Extra Virgin Olive Oil pierced with a fork. Let cool slightly. Baby Spinach

Egg While the sweet potato is steaming, heat extra virgin olive oil in a large pan Water over medium heat. Sauté the spinach until wilted and tender. Let cool slightly. Sea When spinach and sweet potatoes are cool enough to handle, divide evenly into the muffin cups of the prepared pan.

In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.

Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach.

Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from oven, let cool and enjoy!

One serving is equal to three egg cups. Store in the fridge in an airtight container up to three days. Due to the moisture in the sweet potato and spinach, these egg cups do not freeze well. Use finely sliced kale or swiss chard instead. https://barbsobel.com/

Asian Veggie Omelette* 20 minutes

Coconut Oil Heat coconut oil in a medium-sized frying pan over medium heat. Saute the Shiitake Mushrooms (sliced) bok choy for 2 minutes. Add mushrooms and cook for 2-3 more minutes or until Bok Choy (sliced into quarters) all veggies are soft. Transfer the veggies to a bowl and set aside. Egg Tamari Or Coconut Aminos In a bowl, whisk together eggs, tamari/coconut aminos and green onion. Green Onion (sliced) Pour the egg mixture into the same pan over medium heat, and let cook until almost set. Place the mushrooms and bok choy on one half of the omelette and fold the other half over top. Remove from heat and season with and black pepper to taste. Enjoy!

Whisk unsweetened almond milk into your egg mixture. Whisk oil into your egg mixture. Use up whatever vegetables you have on hand. Red onion, bell peppers or baby spinach work well. Serve with hot sauce. https://barbsobel.com/

Overnight Paleo N'Oats 5 minutes

Almonds (raw) Add the almonds, pumpkin seeds and flax seeds to a blender and process until Pumpkin Seeds (raw) almost ground. Transfer to a large glass jar along with the chia seeds, almond Ground Flax Seed milk and . Place in the fridge overnight or for at least 4 hours. Chia Seeds In the morning, divide into jars and top with seeds, cacao nibs, Unsweetened Almond Milk and almond butter. Enjoy hot or cold! Cinnamon (ground) Pomegranate Seeds Cacao Nibs Reheat on the stovetop in a pot over low heat until warmed through. Almond Butter Store in an airtight jar in the fridge up to 5 days. Serve with any fresh or frozen fruits, nut/seed butter, unsweetened coconut or nut butter. Drizzle with maple syrup or honey. Use any other type of milk instead. https://barbsobel.com/

Winter Berry Smoothie* 10 minutes

Unsweetened Almond Or Place all ingredients together in a blender. Blend until smooth. Pour into glasses Coconut Milk Or Water (you may need and enjoy! (Pour into a mason jar if you are on the go.) to add more water after blending) Ground Flax Seed Hemp Seeds Frozen Berries Collagen Peptides, Hemp, Rice Or Pea Protein Powder (*Vital Proteins is my favorite brand of collagen powder) Baby Spinach, Zuchhini, , Italian Parsely Or Other Greens https://barbsobel.com/

Coconut Yogurt Parfait 5 minutes

Unsweetened Coconut Yogurt Place half the coconut yogurt in a glass jar or bowl. Top with half the walnuts (divided) and half the strawberries. Add the remaining coconut yogurt, walnuts and Walnuts (roughly chopped, strawberries. Serve and enjoy! divided) Strawberries (chopped, divided) Refrigerate in an airtight container for up to two days. Use sunflower seeds instead of walnuts. Add nut or seed butter, chia seeds, cinnamon or shredded coconut on top. https://barbsobel.com/

High Fiber Seed Loaf 3 hours

Sunflower Seeds In a large bowl, combine sunflower seeds, flax seeds, pumpkin seeds, chia Whole Flax Seeds seeds, oats, psyllium husks and salt. Mix well. Pumpkin Seeds In a separate bowl, whisk together the avocado oil and water. Add the wet Chia Seeds ingredients to the dry ingredients and mix very well until everything is Oats (rolled) combined. Psyllium Husks Sea Salt Line a loaf pan with parchment paper, allowing the ends of the parchment to Avocado Oil come higher than the sides of the pan. Pour in the mixture. Let it stand for two Water hours (or overnight) to thicken further.

Preheat the oven to 350ºF (177ºC). Place the loaf pan in the oven and bake for 20 minutes. Then remove the loaf from the pan by pulling up the sides of the parchment. Remove the parchment and place the loaf upside down directly on the oven rack and bake for another 30 minutes.

Remove from the oven and let it cool completely before slicing. Enjoy!

Refrigerate in an airtight container for up to five days. Freeze for up to three months. One serving is equal to one slice of bread. Serve with nut or seed butter, hummus, avocado, or chia jam. If you are using psyllium powder instead of the whole husks, cut the amount used in half. https://barbsobel.com/

Chopped Veggie Salad 15 minutes

Broccoli (chopped) Add broccoli, tomatoes, bell pepper and cucumber to a large mixing bowl. Toss Cherry Tomatoes (chopped) with the oil, vinegar and . Season liberally with sea salt and black Red Bell Pepper (chopped) pepper to taste. Enjoy! Cucumber (chopped) Extra Virgin Olive Oil Balsamic Vinegar Refrigerate in an airtight container for up to two days. Season leftovers with Parsley (chopped) additional salt, black pepper and vinegar if needed. Sea Salt & Black Pepper Use additional like cilantro, , or . https://barbsobel.com/

Winter Kale Salad* 20 minutes

Extra Virgin Olive Oil Add the extra virgin olive oil, apple cider vinegar, , and sea salt into a Apple Cider Vinegar small bowl and whisk together. Dijon Mustard Add the kale to a large bowl and drizzle the dressing over top. Massage with Sea Salt your hands to ensure it is evenly coated. Kale Leaves (thinly sliced) Pomegranate Seeds Top the massaged kale with pomegranate seeds, sliced pear, pumpkin seeds Pear (cored and thinly sliced) and toasted coconut flakes. Toss before serving. Enjoy! Pumpkin Seeds Unsweetened Coconut Flakes (toasted) Store in an airtight container in the fridge for up to two days. Use sliced apple instead. Use Swiss chard or collard greens instead. https://barbsobel.com/

Veggie Ramen 30 minutes

Egg Tap the bottom of each egg on a curved surface to make a small circular crack Sesame Oil through the shell but do not rupture the inner membrane. Add cold tap water to (grated) a pot so it covers the eggs. Place the pot over high heat until it comes to a boil. Once boiling, set the timer for 4 minutes (or 6 to 8 if you like the yolk cooked (, minced) through). Remove the eggs from the water when they are done and place them Organic Chicken Broth (or any in a bowl of cold water to prevent them from overcooking. type of broth will work) Shiitake Mushrooms Place a large soup pot over medium heat. Add the sesame oil, ginger and Tamari garlic. Saute for about 1 minute and then pour in the chicken broth. Add the Brown Rice Spaghetti mushrooms and tamari. Bring to a boil then reduce heat to a simmer. Broccoli (chopped into small florets) Add the brown rice noodles and cook for about 7 minutes or until al dente. Baby Spinach Frozen Corn (thawed) Green Onion (chopped) Set the broccoli on top and steam until bright green (about 4 minutes).

Set the baby spinach on top and steam until wilted (about 1 to 2 minutes). Turn off the heat.

Take a spoon and tap the eggs all over to create tiny cracks. Run them under cold water for a few minutes and then peel. Slice each egg in half.

Ladle your soup into bowls. Top with with the thawed corn, green onion and egg. Sprinkle with sesame seeds and tabasco sauce if you desire.

Good ramen is all about the broth. Try making your own bone broth or veggie broth for some really awesome flavour. Use up whatever veggies you have on hand. Cauliflower, cabbage, zucchini - anything goes really! https://barbsobel.com/

Your favourite ramen like sesame seeds, hot sauce or nori. https://barbsobel.com/

Avocado Egg Salad Collard Wraps 20 minutes

Collard Greens (washed and In a mixing bowl, combine chopped eggs, avocado, lemon juice, green onions, stems cut off) dijon mustard and season with sea salt and pepper to taste. Mash with fork Egg (hard boiled and chopped) until creamy. Avocado (peeled and pits removed) Lemon (juiced) Wrap up in collard greens and enjoy! Green Onion (chopped) Dijon Mustard Sea Salt & Black Pepper (to taste) Wrap in a brown rice tortilla. Add clean hot sauce. https://barbsobel.com/

Sweet Potato Noodles 5 minutes

Sweet Potato (medium, peeled) Use a spiralizer to spiralize sweet potatoes into noodles. Enjoy them raw or cook them in a skillet with some olive oil over medium heat for 5 minutes.

Soups, salads, stir-frys or as a pasta replacement. Refrigerate in an airtight container up to 5 days. https://barbsobel.com/

Tuna Salad Lettuce Wraps 15 minutes

Avocado In a mixing bowl mash the avocado together with lime juice and salt. Stir in the Lime Juice tuna until well combined. Sea Salt Fold in the green onion and cucumber. Season with additional salt and lime if Tuna (flaked) needed. Divide the tuna salad between the romaine leaves and enjoy! Green Onion (sliced) Cucumber (deseeded and finely chopped) Romaine Keep refrigerated in an airtight container for up to two days. One serving is approximately two lettuce wraps with 1/4 cup tuna salad in each wrap. Add fresh herbs like parsley or cilantro, dried dill, red pepper flakes or black pepper to taste. Top with sunflower seeds, pumpkin seeds or hemp seeds. Use mayonnaise instead. https://barbsobel.com/

Quinoa 15 minutes

Quinoa (uncooked) Combine quinoa and water together in a saucepan. Place over high heat and Water bring to a boil. Once boiling, reduce heat to a simmer and cover with a lid. Let simmer for 13 - 15 minutes or until water is absorbed. Remove lid and fluff with a fork. Enjoy! https://barbsobel.com/

Cream of Mushroom Soup 30 minutes

Coconut Oil Heat your coconut oil in a large stockpot over medium heat. Add the onion and Red Onion (diced) saute for 4 - 5 minutes or until translucent. Add in the , carrots, Celery (diced) mushrooms, black pepper, tamari and water. Bring to a boil and then reduce to a simmer. Cover with a lid and cook for 20 minutes. Carrot (diced) Mushrooms (any type will work) Add your cashews to the blender. Ladle in one cup of your soup broth and Black Pepper blend well until smooth to create your cashew cream. Now ladle in the rest of Tamari your soup and puree. CAUTION: Ensure you leave a place for the steam to Water escape from the blender, otherwise the lid will blow off and that is bad news. Cashews (soaked and drained) Ladle soup into bowls. Enjoy!

Add in a few handfuls of spinach or kale before blending. Use sunflower seeds instead of cashews. Use a slotted spoon to strain out some of the mushrooms before blending, then add them back into the pureed soup. Store in an airtight container in the fridge up to 5 days or freeze. Top with red pepper flakes, a splash of olive oil and/or chopped baby spianch. https://barbsobel.com/

Quinoa Kale Fritters 45 minutes

Quinoa Cook quinoa by placing quinoa and water in a sauce pan. Place over medium- Water high heat and bring to a boil. Once boiling, cover and reduce heat to low. Let Coconut Oil (divided) simmer for 12 minutes. Remove from heat, fluff with a fork and set aside. Egg (whisked) In a frying pan, heat half the coconut oil over medium heat. Saute onion until Sweet Onion (diced) golden (about 5 minutes). Then add kale and stir just until wilted (1 - 2 minutes). Garlic (cloves, minced) Remove from heat. Sea Salt & Black Pepper (to taste) Kale Leaves In a large mixing bowl whisk the eggs. Then add in the quinoa, kale/onion Oats mixture, garlic, salt and pepper. Stir well. Let cool for 15 minutes then add in Almond Flour the oats and almond meal. Mix well. Avocado (peeled and sliced) With clean hands, form even patties with the mixture and place on a piece of Lemon (juiced) waxed paper. Yellow Mustard

In a large skillet, heat remaining coconut oil over medium heat. Use a lifter to transfer the fritters from the wax paper to the frying pan. Fry the fritters about 6 minutes per side or until golden brown.

To make the Tangy Avocado Spread: In a bowl mash avocado with a fork. Add the lemon juice and yellow mustard. Beat with a fork until a creamy consistency forms. Season with a pinch of sea salt and pepper.

Serve the fritters on organic bread or on a bed of spinach lightly tossed in olive oil and top with Tangy Avocado Spread. https://barbsobel.com/

Spinach Lentil Curry* 25 minutes

Extra Virgin Olive Oil In a large skillet, heat oil over medium heat. Add the onions, garlic and ginger Yellow Onion (large, chopped) to the pot, stirring and sautéing for 3 to 5 minutes until the onions begin to Garlic (, minced) soften. Ginger (peeled and grated) Stir in all of the , , salt and red pepper flakes and continue to Curry Powder cook for a minute until the become fragrant. Cumin Sea Salt Add the lime juice and vegetable stock. Scrape any browned bits off the Red Pepper Flakes bottom of the pan. Then add the coconut milk, lentils and cilantro and stir to Lime (juiced) combine. Wilt in the spinach 2 cups at a time. Organic Vegetable Broth Organic Coconut Milk (from the Bring the curry to a gentle boil then reduce heat and simmer for 15 minutes. can) Meanwhile, cook your rice according to the instructions on the package. Lentils (cooked) When the curry has thickened slightly divide the cooked rice onto plates and Cilantro (optional, roughly top it with the curry. Enjoy! chopped) Baby Spinach Jasmine Rice (dry) Serve alone or with quinoa, couscous or potatoes instead. Keep covered in the fridge for up to 4 days or in the freezer for up to 2 to 3 months. If the curry gets too thick, add extra vegetable broth to thin it. Add extra cilantro and lime. https://barbsobel.com/

Basil Bursted Tomatoes 20 minutes

Avocado Oil In a large saucepan, heat the oil over medium-high heat. Cook the tomatoes Cherry Tomatoes until they start to burst, about 15 to 20 minutes. Dried Basil Sea Salt Stir in the basil and salt. Enjoy!

Refrigerate in an airtight container for up to five days. Add chopped fresh basil, parmesan or nutritional yeast. https://barbsobel.com/

Moroccan Chicken Stew* 30 minutes

Coconut Oil Heat coconut oil over medium heat in a large pot or saucepan. Add chicken, Chicken Breast (skinless, onion, , cinnamon, , cayenne and salt. Cook for 15 minutes, boneless, diced into chunks) stirring occasionally. Yellow Onion (medium, diced) Stir in tomatoes, half the parsley and raisins. Cover and cook for another 15 Turmeric minutes, until chicken is cooked through and sauce is thick. Cinnamon Cardamom Uncover and serve immediately. Garnish with remaining parsley. Enjoy! Sea Salt Tomato (large, diced, -- Optional) Parsley (finely chopped and Crusty bread, brown or white rice, quinoa, brown rice tortillas, roasted divided) squash, sweet potato, or our Paleo Tabbouleh recipe. Organic Raisins Refrigerate in an airtight container up to 3 days, or freeze if longer. Use chickpeas instead of chicken and maple syrup instead of honey. https://barbsobel.com/

Oven-Roasted Kale 25 minutes

Kale Leaves (roughly chopped) Preheat oven to 375ºF (191ºC). Line a baking pan with foil or parchment paper. Extra Virgin Olive Oil Sea Salt (or more to taste) In a large bowl, toss kale with olive oil and salt. Add to the baking pan. The kale does not need to be in a single layer.

Bake for 15 to 20 minutes, stirring every 5 minutes or until edges are crispy.

Remove from oven, plate and enjoy!

Use collard greens instead. Sprinkle kale with black pepper and/or red pepper flakes after you remove it from the oven. https://barbsobel.com/

Red Curry Salmon & Veggie Foil Packets 30 minutes

Bok Choy (baby, halved) Preheat the oven to 375ºF (190ºC). Red Bell Pepper (sliced) Salmon Fillet Cut large pieces of aluminum foil big enough to form a packet. You'll need one Organic Coconut Milk (from per serving. Divide the bok choy, bell peppers and salmon fillets equally the can) between the foil pieces. Lime Juice Thai Red Curry Paste In a small mixing bowl, whisk together the coconut milk, lime juice and red Sea Salt & Black Pepper (optional) curry paste. Spoon the curry sauce over top of the fish and vegetables. Fold the foil to tightly seal each packet. Carefully transfer the packets to a baking sheet.

Bake for 20 to 25 minutes, or until fish flakes easily and is cooked through.

To serve, transfer the contents of the packets to a plate and season with salt and pepper. Enjoy!

Use parchment paper instead. Enjoy on its own or with brown rice, quinoa or cauliflower rice. Add extra curry paste, red pepper flakes or hot sauce. Add chopped basil or cilantro as a garnish. Use cod or haddock fillets instead. Use tofu instead of fish. Refrigerate in an airtight container for 2 days. https://barbsobel.com/

Cauliflower Rice 10 minutes

Cauliflower (chopped into small Add cauliflower florets to the food processor. Process until the cauliflower has a pieces) rice-like consistency. (You may need to do this in batches depending on the size of your food processor.)

Serve it raw or cooked. For cooked cauliflower rice, add to a large frying pan over medium-high heat and sauté for about 3 to 5 minutes, or until warmed through. Serve immediately.

Refrigerate in an airtight container up to 4 days, or freeze either raw or cooked. Use a box grater or pulse in a blender, occasionally scraping down the sides. One serving is equal to approximately one cup of cauliflower rice. Many grocery stores carry pre-riced cauliflower in the bag. Look for it in the fresh, pre-sliced vegetable section or frozen vegetable section. https://barbsobel.com/

One Pan Mediterranean Trout* 25 minutes

Basil Leaves Preheat oven to 450F and line a baking sheet with parchment. Lemon (juiced) Garlic (clove) Make pesto by combining basil, lemon juice, garlic, sea salt, hemp seeds and Sea Salt olive oil together in a small food processor. Pulse until smooth. Hemp Seeds Extra Virgin Olive Oil Lay rainbow trout on baking sheet and arrange the artichokes, olives and Rainbow Trout Fillet (about 6 oz. tomatoes on the baking dish around the fillets. Top each piece of trout with a each) generous spoonful of pesto. Artichoke Hearts Pitted Kalamata Olives Bake for 15 minutes or until fish is cooked through. Divide onto plates and enjoy! Tomato (large, quartered)

Use salmon fillets instead. Serve with rice or quinoa. https://barbsobel.com/

Roasted Sweet Potato Rounds 35 minutes

Sweet Potato (medium, washed and Preheat oven to 425ºF (218ºC) and line a baking sheet with parchment paper. scrubbed) Coconut Oil Slice the sweet potatoes into 1/2 inch rounds and place them on the baking sheet.

Brush the slices with melted coconut oil, then flip them over and repeat.

Place in the oven and bake for 30 to 35 minutes, flipping them at the halfway point. The rounds should be starting to brown on each side.

Remove from oven. Season them with your favourite spices (we like sea salt and cinnamon) and enjoy!

A side dish, with guacamole, or with our Vegan for dipping. You can also use them as a burger bun replacement! https://barbsobel.com/

Pistachio Crusted Salmon 30 minutes

Pistachios (removed from shell) Preheat oven to 375ºF (191ºC). Line a baking sheet with parchment paper. Sea Salt Salmon Fillet Place pistachios and sea salt in a blender and pulse just until coarse but not into Pine Nuts a fine powder. (Do not over process!) Garlic (clove, minced) Parsley (chopped) Lay fillets on the baking sheet and coat with the pistachio mixture. Place in the Extra Virgin Olive Oil oven and bake for 15 minutes or until fish flakes with fork. Lemon (juiced) Cauliflower (chopped into Meanwhile, create your pesto by combining the pine nuts, garlic, parsley, olive florets) oil and lemon juice in the food processor. Blend until smooth and transfer to a jar.

Create your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency. Transfer into a bowl.

Remove the salmon from the oven. To serve, add a few spoonfuls of cauliflower rice to the plate and top with salmon. Add a spoonful of pesto and garnish with a lemon wedge. Enjoy!

Serve with a side of baby spinach drizzled with leftover pesto Saute the cauliflower rice in a bit of olive oil before serving https://barbsobel.com/

Roasted Mini Peppers 20 minutes

Mini Peppers (halved and seeds Preheat oven to 400ºF (204ºC) and line a baking sheet with foil or parchment. removed) Extra Virgin Olive Oil Toss mini peppers in the oil and salt, and transfer to the baking sheet cut side Sea Salt down. Roast for 13 to 15 minutes or until slightly charred.

Remove from oven and enjoy!

Refrigerate in an airtight container up to 3 to 5 days. https://barbsobel.com/

Beef, Sweet Potato & Rapini Skillet 25 minutes

Extra Lean Ground Beef Heat a large skillet over medium/high heat and add the beef, onion, ginger, Yellow Onion (sliced) garlic and sweet potatoes. Cover and cook for 10-15 minutes, stirring Ginger (peeled and grated) occasionally until the beef is cooked through and the sweet potatoes are soft. Garlic (cloves, minced) Add the rapini and cook for about 5 more minutes or until greens are wilted Sweet Potato (medium sized, grated) and stalks are soft. Rapini (chopped) Sea Salt (to taste) Divide into bowls. Season with sea salt and enjoy

Skip the beef. Saute the veggies in olive oil then add cooked lentils. Use kale or broccoli instead. Store leftovers in an airtight container in the fridge for up to three days. https://barbsobel.com/

Steamed Green Beans 10 minutes

Green Beans (trimmed, fresh or Bring a 1/2-inch of salted water to boil in a large pan. Add green beans, cover frozen) and cook for about 5 to 7 minutes or until desired tenderness is reached.

Remove greens beans with a slotted spoon and serve.

Add green beans to the steamer basket and set over a pot of boiling water. Cover and cook for about 5 minutes or until tender. Toss the beans in butter, coconut oil or olive oil. Season with your favourite spices. Our Roasted Garlic Chicken Thighs and Roasted Sweet Potato Rounds. https://barbsobel.com/

Chermoula Chicken 35 minutes

Parsley Make the chermoula sauce by adding the parsley, cilantro, cumin, , Cilantro , two-thirds of the salt, half of the pepper, garlic and lemon juice to a Cumin (ground) food processor and pulse to combine. While the food processor is running, stream in the extra virgin olive oil. Scrape down the sides of the bowl as Coriander (ground) needed. Set aside. Smoked Paprika Sea Salt (divided) Preheat the oven to 400°F (204°C) and season the chicken thighs with Black Pepper (divided) remaining salt, remaining pepper and . Garlic (clove) Lemon Juice In a large cast iron skillet (or other oven-safe pan) heat the avocado oil over Extra Virgin Olive Oil medium-high heat. Brown the seasoned chicken thighs starting with skin sides Chicken Thighs with Skin down for 5 to 7 minutes then flip and brown the other side for another 3 to 5 (boneless) minutes. Transfer the browned chicken to a plate. Garlic Powder Remove any excess drippings from the pan then place the browned chicken Avocado Oil back into the skillet skin side up. Spoon half of the chermoula sauce evenly over Water each browned chicken thigh. Add the water to the pan (to keep the chicken very moist while cooking) and cover the skillet with foil. Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the chicken is cooked through.

Remove the pan from the oven and carefully remove the foil. Serve the chicken with the remaining chermoula sauce spooned over top and enjoy.

Keeps in the fridge for up to 3 days. Use chicken breasts instead. https://barbsobel.com/

Roasted Potatoes & Asparagus 30 minutes

Mini Potatoes (halved) Preheat the oven to 400ºF (204ºC) and line your baking sheet(s) with Asparagus (woody ends parchment paper. trimmed, chopped in half) Extra Virgin Olive Oil Place the potatoes and asparagus on separate baking sheets. Toss with oil and salt until evenly coated. Place the potatoes in the oven for 15 minutes. Sea Salt

After 15 minutes, place the asparagus into the oven.

Once the potatoes are fork tender, remove the asparagus and potatoes from the oven. Add as a side dish to your choice of protein and enjoy!

Use sesame oil, grapeseed oil, sunflower oil or ghee. Refrigerate in an airtight container up to 5 days. One serving is equal to approximately one cup of potatoes and one cup of asparagus. https://barbsobel.com/

Black Bean Dip 15 minutes

Black Beans (cooked, from Add all ingredients to the jar of your food processor and process until very the can) smooth. Cumin Smoked Paprika Transfer into a bowl and enjoy! Extra Virgin Olive Oil Lime (juiced) Sea Salt Brown rice tortilla chips, veggie sticks or as a spread. Store in an airtight container in the fridge for 5 days, or freeze for two months or more. https://barbsobel.com/

Basil Pesto Hummus 10 minutes

Chickpeas (cooked) Add all ingredients together in a food processor or high-speed blender. Blend Basil Leaves (roughly chopped) until a creamy consistency forms, scraping the sides down as needed. Enjoy! Lemon (juiced) Water Sea Salt Refrigerate in an airtight container for up to five days, or freeze for up to six months. Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread. Use olive oil, avocado oil, broth and/or leftover liquid from the chickpeas instead of water. If hummus is too thick, add one tablespoon of cold water at a time. https://barbsobel.com/

Golden Turmeric Latte* 10 minutes

Ginger (grated) Grate the ginger then squeeze the juice out of it into a saucepan. Discard the Organic Coconut Milk (canned) pulp. Add the remaining ingredients to the saucepan and place over medium Water heat. Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously. Turmeric (powder) Cinnamon Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about Coconut Oil 30 seconds, or until a foam starts to form. (Note: You can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy! Some people like to sweeten with a little local honey.

Skip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate. Measure out about 1 tbsp grated turmeric root per serving. Rinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda on turmeric stains if they do happen. Add all ingredients except water to a mason jar. When ready to drink, just add hot water from the kettle and shake up for a warming, anti-inflammatory snack. Use maple syrup to sweeten instead of honey. https://barbsobel.com/

Dark Chocolate & Walnuts 5 minutes

Walnuts Divide dark chocolate and walnuts between bowls. Enjoy! Dark Organic Chocolate (at least 70% cacao) https://barbsobel.com/

Chocolate Banana Ice Cream 5 minutes

Banana (sliced and frozen) Add frozen bananas and cocoa powder to food processor and blend. Cocoa Powder Occasionally scrape down the sides and continue to blend until smooth (approximately 3 to 5 minutes).

Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Stir in organic dark chocolate chips right after processing. Add 2 tbsp coconut milk. Add 1 tbsp vodka to prevent hard freeze. https://barbsobel.com/

Raspberry Avocado Ice Cream 5 minutes

Avocado Add all ingredients to a food processor and blend until smooth and creamy. Raspberries (frozen) Banana (small, frozen) Organic Coconut Milk (full fat, Serve immediately and enjoy! from the can) Maple Syrup

Store in the freezer until ready to eat. For easier scooping, let leftover frozen treat sit at room temperature for 15 minutes. One serving is equal to approximately 3/4 cup. Adjust maple syrup to taste, add a pinch of salt and/or a splash of extract. Top with additional frozen raspberries, flaked coconut or granola for extra crunch. Use strawberries instead. https://barbsobel.com/

Pumpkin Tahini Energy Balls 15 minutes

Coconut Flour (Bob's Red Mill) In a medium sized mixing bowl, combine the coconut flour, coconut oil and Coconut Oil (melted) pureed pumpkin. Mix thoroughly. Pureed Pumpkin Add tahini, maple syrup and cinnamon. Continue to mix until well combined. Tahini The mixture should be very doughy and stiff. Maple Syrup Cinnamon Roll dough into small balls. Pour sesame seeds onto a small plate and roll each Sesame Seeds ball in the seeds to coat.

Cover and store in the fridge up to 5 days, or the freezer for a month.

Use any type of nut or seed butter. Roll them in crushed pumpkin seeds or hemp seeds instead. This recipe was developed and tested using Bob's Red Mill coconut flour. Results may vary with other brands. https://barbsobel.com/

Matcha Energy Balls 15 minutes

Almonds Add the almonds, hazelnuts, green tea powder, coconut oil, dates, coconut Hazelnuts flakes and sea salt to a food processor and blend until well mixed and sticky. Green Tea Powder (matcha) Transfer to a medium-size mixing bowl. Form into even balls with your hands, Coconut Oil roughly 1-inch in diameter. Dust with more green tea powder if desired. Store Pitted Dates in the fridge or freezer until ready to enjoy. Unsweetened Coconut Flakes Sea Salt

Refrigerate in an airtight container for up to seven days or in the freezer for three months. One serving is equal to one energy ball. Replace with more almonds instead.