Forever Healthy
Recipes
Juices
Prep Time
10 minutes
Yields
2 servings
Ingredients
5 leaves kale
2 large English cucumbers
2 green apples
1 lemon
Directions
1. Rinse all ingredients and peel if they aren’t organic.
2. Slice cucumbers the long way, so you have spears.
3. Core apple.
4. Cut lemon into four.
5. Pass all ingredients through juicer.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
1 beet with green tops
1/2 lemon, peeled
1 cucumber
2 ribs celery
1/2 green apple
1-inch chunk ginger
Directions
Juice up all the ingredients. Stir and enjoy!
Credit
From the Kitchen of Rebecca Stewart
Yields
1 Serving
Ingredients
1 small-medium pink grapefruit, peeled
1 small apple
3 organic carrots
1 teaspoon fresh ginger, peeled
1/2 small lemon, peeled if not organic, de-seeded
Directions
Juice all ingredients and enjoy!
Credit
Hallelujah Acres
Enjoy more of their recipes at www.hacres.com
Appetizers
Prep Time
30 minutes
Yields
6-8 servings
Ingredients
3 large jicama roots
3 peaches
2 medium heirloom tomatoes
1 medium red onion
1 jalapeño
Juice of 5 limes
¼ cup minced cilantro
Sea salt, to taste
Directions
1. Wash and pat dry peaches, tomatoes, jalapeño, limes, and cilantro.
2. De-pit peaches and chop peaches and tomatoes.
3. Mince onion, jalapeño, and cilantro.
4. Combine all ingredients in large bowl and mix well.
5. Transfer to container or glass jar and refrigerate for 15 minutes or longer to allow flavors to combine.
6. When ready to serve, peel and slice jicama root thin, squeeze on lime, and serve with salsa.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
(pecans, pumpkin seeds, almonds)
Prep Time
2 minutes
Yields
1 cup
Ingredients
One cup of RAW nuts of your choice
1 teaspoon of Braggs Liquid amino
1 package of stevia
Directions
Put one cup of nuts in a bowl. Pour 1 teaspoon of Braggs amino liquid over the nuts and stir with your hands to make sure all the nuts are slightly wet (be careful not to use too much or your nuts will be too salty tasting)
Add 1/2 package of stevia powder – sprinkle over the nuts and again stir them with your hand. Spread prepared nuts out on a cookie sheet and bake on 350 for ONLY 10 minutes
** smaller seeds (like pumpkin seeds) only take 8 minutes
GREAT snack and high in GOOD fat!
Credit
From the Kitchen of Rebecca Stewart
Prep Time
10 minutes
Yields
About 2 cups
Ingredients
1 bunch of spinach (I use the organic spinach leaves – about 3 cups)
14 oz can of artichoke hearts (DRAIN them WELL!)
½ cup of VANILLA OIKOS yogurt 0
½ cup mayonnaise (I use Hellman’s)
1 clove garlic crushed
2 tablespoons of chopped scallions or 1 ½ tablespoons of dry minced onions
½ cup grated parmesan cheese (optional)
1 tsp lemon juice (or a drop of lemon essential oil)
Sea Salt (& pepper if you like) to taste
Directions
Blend together in food processer till mixed well…serve with veggies like carrots, jicama, celery, etc. Can also serve with NON-GMO organic corn chips. (The bioflavonoids and cynarine in the artichoke improve digestion, reduces blood fats, detoxifies the liver, & balances blood sugar. Artichokes are great for building blood.)
Credit
From the Kitchen of Rebecca Stewart
Main Dishes
Prep Time
10 minutes
Yields
4 servings
Ingredients
2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
1 and 1/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced
Directions
- Preheat oven to 375° F.
- To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book.
- Combine 1/4 cup yogurt, 1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
- While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.
- Bake chicken in a glass baking dish for 25-30 minutes.
- Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
- Garnish with more cilantro and lime and season to taste.
Notes
- Pair with a roasted winter squash.
Prep Time
20 minutes
​Yields
4 servings
Ingredients
4 wild salmon filets
¼ cup apple cider vinegar
¼ cup sesame oil
¼ cup tamari
1 tablespoon lemon juice
1 tablespoon honey
2 tablespoons warm water
Directions
1. Set broiler to high heat.
2. Rinse salmon filets, pat dry, and set aside in broiling dish.
3. Allow to come to room temperature.
4. Combine apple cider vinegar, sesame oil, tamari, and lemon juice in measuring cup and whisk well.
5. Mix honey with warm water to create simple syrup and whisk into other liquid ingredients.
6. Pour marinade over salmon and let sit for 10 minutes.
7. Broil for 8 minutes, until flesh is opaque. Time will depend on thickness. For a 1-inch thick filet,
8 minutes will be perfect.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
Prep Time
15 minutes
​Yields
2 servings
Ingredients
2 cups Brussels sprouts
¼ cup dried cherries
¼ cup pine nuts
2 tablespoons olive oil
Sea salt, to taste
¼ cup grated Parmesan cheese (optional)
Directions
1. Preheat oven to 350°F.
2. Bring 3 cups water to a boil.
3. Trim ends and wash Brussels sprouts well.
4. Parboil for 7–9 minutes or until fork-tender.
5. Transfer to large mixing bowl.
6. Chop dried cherries into small pieces.
7. Toss Brussels sprouts with olive oil, dried cherries, pine nuts, and salt.
8. Transfer to baking sheet, ensuring the Brussels sprouts are in one layer, and roast for 15 minutes, or until golden-brown.
9. Sprinkle with Parmesan if desired and serve.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
Prep Time
20 minutes
Ingredients
1 medium head of cauliflower, Grated
1 carrot –peeled and grated
2 cloves of garlic crushed
¼ to ½ cup of onion
¼ cup of chopped celery
2 Tablespoons of Braggs amino (this is a healthier soy sauce alternative)
1 Tablespoon of coconut amino
1 to 2 Tablespoons of fish sauce (this is salty so you may want to start with 1 Tablespoon & add more to taste)
2 eggs (or 3 egg whites)
(if you want to add chicken, sauté a chicken breast in a little olive or avocado oil – on medium to medium low heat…once done, dice up and set aside)
Directions
Add 2 Tablespoons of organic olive oil to the pan and heat to medium low heat adding onions and celery… sauté for about 3 minutes and add cauliflower, carrots, garlic, and seasonings. Mix by stirring well (I use my hands to mix it – before it gets too hot)
Keep stirring for about 5 to 10 minutes…it doesn’t take long to cook…once the cauliflower begins to get tender, push vegetable mixture to the outsides of the pan to create a well in the middle. Add beaten eggs to the middle; let eggs sit for 10 to 20 seconds to start cooking. Break up eggs to scramble until fully cooked and then stir into the “rice” mixture.
Add chicken, stir well…and serve! I like to put a few cashews on top of mine.
Credit
From the Kitchen of Rebecca Stewart
Prep and Cooking Time
45 minutes
Yields
4 servings (1 3/4 cups)
Ingredients
1 large skinless chicken breast
1 small onion, chopped
1 tsp of ground ginger or 1 tablespoon grated ginger
1/2 tsp sea salt
1 Tablespoon olive oil
1/2 Tablespoon Red Mill potato starch
1/4 cup water
1 14-oz. can unsweetened coconut milk
1 Tablespoon peanut butter
1 15 oz. can black or pinto beans
     (rinsed and drained)
2 medium carrots, shredded
1 stalk celery
4 cloves garlic, minced
2 Tablespoons chopped fresh basil
In large saucepan cook chicken, onion, ginger, and sea salt in oil over low to medium heat for 6 to 8 minutes or until chicken is no longer pink. Move sauce pan off burner while you dice up the chicken. Add chicken back in the pan. Stir potato starch in 1/4 cup of water. Add this along with the coconut milk, peanut butter and 3/4 cup water. Bring to a boil, stirring occasionally.
Stir in beans, carrots, celery, garlic and chopped basil.  Return to boiling; reduce heat. Simmer, covered, 10 minutes. Serve over brown rice topped with a little sour cream or over organic tortilla chips (my favorite) topped with sour cream and shredded lettuce.Â
Credit
From the Kitchen of Rebecca Stewart
Yields: Six 8 ounce cups
​Ingredients
1/4 cup chopped onion
1 Tablespoon olive oil
1 can of tomato paste (12 oz size)
3 empty cans of water
1/4 cup of honey or natural sugar
1 teaspoon garlic salt
1/2 teaspoon sea salt
1/2 teaspoon oregano
On medium low heat, brown onion in olive oil. Add the rest of the ingredients and stir well. Simmer while prepping the meatballs.
Meatballs ingredients
1 1/2 pounds of ground turkey (I use Shady Brook Farms brand)
1/2 cup quick-cook oatmeal (I use gluten free)
1/4 cup almond milk
1/4 cup of grated Parmesan cheese
2 eggs
1 Tablespoon dried parsley
1/2 teaspoon garlic salt
1 teaspoon sea salt
1 Tablespoon minced onion
Mix all ingredients and form into meatballs, approximately 2 inches in size.
Drop into sauce.
These should cook with the sauce for 2 hours.
Stir about every 20 minutes.
Credit
Dan & Merrie Dyszelski (Slightly Modified)
Dressings
Prep Time
10 minutes
Yields
Makes about 2 cups. Can be refrigerate for at least a week. But it never last that long around my house.
Ingredients
½ cup of organic olive oil & ½ cup mayonnaise
2 tablespoons of unsweetened almond milk (may use more if you like it thinner)
2 tablespoons of red wine vinegar
1 tablespoons of Worcestershire sauce OR fish sauce
1 ½ tablespoon of honey or maple syrup or stevia to taste (or a little of both)
1 clove of garlic crushed
1 tsp of Dijon mustard (or ½ tsp regular mustard) – I have left this out and it is just as good
½ tsp of Braggs amino liquid or a pinch of sea salt (or less – to taste)
¼ cup of grated parmesan cheese
1 tsp of lemon juice (or 1 drop of lemon essential oil)
Directions
I combine all the ingredients and mix well by blending them in my magic bullet. I serve this amazing dressing over romaine lettuce with a little grated parmesan cheese and croutons or baked pumpkin seeds! Can add chicken.
​Credit
From the Kitchen of Rebecca Stewart
Prep Time
5 minutes
Ingredients
2 oz. olive oil
½ cup mayonnaise
¼ cup mustard
1 tablespoon of honey
1 package of sweet leaf stevia
Directions
Combine all ingredients and blend well. Serve as a dip or a salad dressing. If it is too thick, add a little almond milk.
Credit
From the Kitchen of Rebecca Stewart
Yields
About 1 Cup
Ingredients
¼ cup of organic olive oil
2 tablespoons of red wine vinegar
3 drops of lime essential oil (or juice from a lime)
½ cup of strawberry or vanilla oikos yogurt (sweetened with stevia)
1 teaspoon chia seeds (optional)
A pinch of soda
1 teaspoon of coconut amino (or ½ tsp Braggs liquid amino)
3 Tablespoons almond milk
10 drops of stevia
Directions
Mix all ingredients and blend well. Serve over mixed greens or spinach and a little grated carrot & beets topped with baked pumpkin seeds, slivered almonds or pecans and grated goat cheese. (see my baked nuts recipe)
Credit
From the Kitchen of Rebecca Stewart
Desserts / Sweet Breads
Prep Time
20 minutes
Cooking Time
45-50 minutes on 325 degrees
Yields
25 slices or 2 loaves
Ingredients
1 cup honeyÂ
60 drops of Sweet Leaf vanilla cream stevia *Â
¼ cup turbinado (raw) sugar* (optional-according to how sweet you like it)
1 1/2 teaspoons sea salt *
1 cup almond flourÂ
2 1/2 cups Gluten free flour (I use Red Mill 1 to 1 Gluten free Baking flour or Krusteaz Gluten free All Purpose flour) *Â
1 teaspoon each of CLOVE, CINNAMON, & NUTMEG *
1 teaspoon vanilla flavoring *
2 teaspoons baking soda *
3/4 teaspoon baking powder *
4 eggs
3/4 cup Braggs organic olive oil *Â Â Â
1/4 cup of organic apple sauce *
1 can organic pumpkin (15 ounce) *
3/4 cup water
Directions
Mix all of these ingredients together just until well blended. Put in a 9 x 13 lightly greased baking pan/dish (or 2 loaf pans). (I sometimes use parchment paper which makes for easy clean up, or grease my baking dish with a ½ tablespoon of butter flavored coconut oil, the Nutiva brand*)
Bake at 325 for 45 – 50 minutes. According to how your oven cooks, it may take a few extra minutes.
*Signifies all the products I get from vitacost.com where I do some of my shopping! I find it more convenient and economical to shop here.
Credit
From the Kitchen of Rebecca Stewart
