Simple-Recipes

WELCOME RECIPE SEEKER! Our goal here is to provide you with recipes for helping to integrate wellness into your life, inspiration and fun.

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Pineapple Smoothie

Pineapple Smoothie Serves 2 3/4 cup (180 ml) coconut water 1/2 English cucumber, chopped 1 bunch flat-leaf parsley, chopped 2 medium lemons , peeled and seeded 2 cups (320 g) frozen pineapple 5 [...]

Miso Soup

Miso Soup Prep Time: 15 minutes | Cook Time: 40 minutes Ingredients: 8 C VEGETABLE BROTH 1 1/2 TBL EXTRA VIRGIN OLIVE OIL 1/2 tsp SESAME OIL 1 small yellow ONION, thinly sliced Pinch of SEA SALT [...]

Meatballs

Meatballs Prep Time: 15 minutes | Cook Time: 20 minutes Ingredients: 1 1/2 LB lean GROUND BEEF 1 EGG 2 cloves GARLIC, minced 1/2 C ONION, finely chopped 1/4 C fresh PARSLEY, minced 2 tsp dried [...]

Steak Salad

Steak Salad Prep Time: 15 minutes | Cook Time: 10 minutes Ingredients: Dough: 1/2 lb SIRLOIN STEAK, grilled or pan seared 4 C leafy greens of choice 1/4 C CHERRY TOMATOES, quartered 2 hard boiled [...]

Harvest Scones

Harvest Scones Prep Time: 30 minutes | Cook Time: 15 minutes Ingredients: Dough: 2 3/4 C CASSAVA FLOUR 4 TBL SUGAR, organic 1 TBL BAKING POWDER 3/4 tsp BAKING SODA 3/4 tsp SEA SALT 1 stick [...]

Quick Spaghetti Sauce

Quick Spaghetti Sauce Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 ONION, minced 1 clove GARLIC, minced 1 large can CRUSHED TOMATOES (28oz) 2 tsp ITALIAN SEASONING 1/4 C fresh [...]

Tomato Veggie Soup

Tomato Veggie Soup Prep Time: 10 minutes | Cook Time: 2 hours Ingredients: 8-12 cups water, cover vegetables with water 2 tsp. basil 2 tsp. thyme 1 tsp. oregano 2 Tbsp. Herb de Provence 3 cloves [...]

Baked Beet Chips

Baked Beet Chips Prep Time: 15 minutes | Cook Time: 14-18 minutes Ingredients: 4 medium BEETS, rinsed and peeled 1 TBL AVOCADO OIL, cold pressed 3 sprigs ROSEMARY, fresh, finely chopped 4 sprigs [...]

Sloppy Joes

Sloppy Joes Prep Time: 15 minutes | Cook Time: 15 minutes Ingredients: 1 lb all natural GROUND BEEF 1 small ONION, diced 4 cloves GARLIC, minced 1 small JALAPEÑO, minced 1 RED PEPPER, diced 1 [...]

Cauliflower Soup

Cauliflower Soup Prep Time: 10 minutes | Cook Time 45 minutes Ingredients: 1 TBL organic unrefined COCONUT OIL or GHEE 1 head CAULIFLOWER, chopped 6-9 CARROTS, chopped 1 large ONION, chopped 4 [...]

Black Bean Burritos

Black Bean Burritos Prep Time: 10 minutes | Cook Time 8 minutes Ingredients: 1 TBL EXTRA VIRGIN OLIVE OIL or 1/4 C WATER (to water sauté) 1 small ONION, diced 2 large GARLIC cloves, minced 1 RED [...]

Beef Brisket

Beef Brisket Prep Time: 10 minutes | Cook Time 4 hours Ingredients: 1/2 T CELERY SALT 2 T CHILI POWDER 2 T COARSE SALT 1 T GARLIC POWDER 1 T ONION POWDER 1 T ground BLACK PEPPER 1 T RAW HONEY 2 [...]

No Cook Taco

No Cook Taco Prep Time: 10 minutes | Cook Time 0 minutes Ingredients: 1 AVOCADO, mashed 1 15 oz can CHICKPEAS, drained or BEAN SPROUTS rinsed 1/4 C Chopped CILANTRO 1/2 LIME, squeezed 1 clove [...]

Nutty Granola

Nutty Granola Prep Time: 10 minutes | Cook Time 20-25 minutes Ingredients: 1 1/2 C raw, unsalted SUNFLOWER SEEDS 3 C Bob’s Red Mill Old fashioned OATMEAL 1/2 C ground FLAX SEED 1 C SLIVERED [...]

Lentil Picnic Salad

Lentil Picnic Salad Prep Time: 5 minutes | Cook Time 25 minutes Ingredients: 1 1/2 C LENTILS 2 T OLIVE OIL 3 T RED WINE VINEGAR 3 T finely chopped fresh PARSLEY 1 clove of GARLIC, crushed 1 C [...]

Flax Cereal

Flax Cereal Prep Time: 8 Hours | Cook Time 60 minutes Ingredients: 2 C FLAXSEED, whole 2 tsp CINNAMON 1 tsp NUTMEG 1/4 tsp ground CLOVES 2 tsp pure VANILLA EXTRACT WATER cover mixture by 1 inch [...]

Granola Bars

Granola Bars Prep Time: 30 mins | Cook Time 25 minutes Ingredients: 1 1/2 C packed pitted MEDJOOL DATES, soaked in 2 C WATER for 30 min. 1 1/2 C gluten free ROLLED OATS, ground into flour 1/2 C [...]

Almond Joy

Almond Joy Prep Time: 10 mins Ingredients: 4 C COCONUT, shredded, unsweetened 1 C MAPLE SYRUP, grade B 1 16oz package CHOCOLATE CHIPS 2 TBL COCONUT OIL Instructions: In a food processor place [...]

Liver Cleanse Salad

Liver Cleanse Salad Prep Time: 8 mins Salad Ingredients: 3-4 CELERY, shredded 2-3 RADISHES, shredded 1 large BEET, shredded 1 CARROT, shredded 1/4 RED CABBAGE 1/4-1/2 AVOCADO, diced 1 TOMATO [...]

Mediterranean Wrap

Mediterranean Wrap Prep Time: 20 mins Ingredients: 3/4 lb GREEN BEANS, trimmed 4 Sprouted grain CORN TORTILLAS 4 oz GOAT CHEESE, flavoring of choice 16oz can ARTICHOKES, quartered and drained [...]

Jicama Salsa

Jicama Salsa Prep Time: 15 mins | Cook Time: Refrigerate for 1 Hour Ingredients: 1 Jicama, Diced 3 Tomatoes, Chopped 1 Red Onion, Chopped 3 Green Onions, Chopped Cilantro (To Taste) 1/2 Jalapeno, [...]

Quinoa Summer Salad

Quinoa Summer Salad Prep Time: 15 mins Ingredients: 2 C QUINOA, cooked 1/2 C RADISHES, chopped 1/2 C CUCUMBER, chopped 1/2 C CELERY, chopped 1/2 C RED ONION, chopped 1/2 C FRESH PARSLEY, chopped [...]

Liver Cleanse Salad

Liver Cleanse Salad Prep Time: 8 mins Salad Ingredients: 3-4 CELERY, shredded 2-3 RADISHES, shredded 1 large BEET, shredded 1 CARROT, shredded 1/4 RED CABBAGE 1/4-1/2 AVOCADO, diced 1 TOMATO [...]

Energy Boost Cocktail

Energy Boost Cocktail Prep Time: 5 mins Ingredients: 1 C COCONUT WATER 1 C ICE, crushed 1 TBL COLLAGEN 1 tsp CAMU CAMU 1/8 tsp REAL SALT, himalayan pink 1 tsp BLACKSTRAP MOLASSES Instructions: [...]

Savory Lentils

Savory Lentils Prep Time: 5 mins | Cook time: 1 hour Ingredients: 1 TBL AVOCADO OIL 1/2 ONION, chopped 3 CARROTS, chopped 1 TBL fresh THYME or 1tsp dried 1 TBL fresh ROSEMARY or 1 tsp dried 2 C [...]

Turkey Burgers

Turkey Burgers Prep Time: 20 mins | Cook time: 8 mins Ingredients: 1 LB ground TURKEY 4 GARLIC cloves, minced 1/4 ONION, chopped 2 CARROTS, shredded 1 ZUCCHINI, shredded 1 C baby SPINACH 1 tsp [...]

Yogurt

Yogurt Prep Time: 5 mins | Cook time: 1 hour Ingredients: 1 gallon KOLANA full fat milk or low fat depends on season 16oz BROWN COW PLAIN YOGURT, or one with many cultures Instructions: Heat MILK [...]

Turkey Meat Loaf

Turkey Meat Loaf Prep Time: 15 mins | Cook time: 45 mins Ingredients: 1/2 TBL EVOO 1/2 TBL GHEE or BUTTER 1 small ONION, chopped 1 medium CARROT, grated 1 small ZUCCHINI, grated 2 cloves GARLIC, [...]

Rainbow Colored Salad

Rainbow Colored Salad Prep Time: 10 Minutes Ingredients: 1 10 oz bag frozen CORN, thawed and drained 3-4 SCALLIONS, sliced 1 RED PEPPER, diced 1 ORANGE PEPPER, diced 1 pint GRAPE TOMATOES, diced [...]

White Bean and Kale Salad

White Bean and Kale Salad Prep Time: 8 Minutes Ingredients: 3 TBL AVOCADO OIL, divided 1 bunch LACINATO KALE or DINO KALE, thinly sliced 1 15oz can CANNELLINI BEANS, Eden brand rinse and drained [...]

Oats and Seeds Cereal

Oats and Seeds Cereal Prep Time: 10 Minutes | Cook Time: 15-20 Minutes Ingredients: 2 C old fashioned OATS 1/4 C WATER 2 TBL GRADE B MAPLE SYRUP 1 TBL FLAXSEED, ground 1 TBL HEMP SEEDS 1 TBL pure [...]

Bell Pepper Pizza Bites

Bell Pepper Pizza Bites Serves: 2 | Prep Time: 20 Minutes | Cook Time: 15 Minutes Ingredients: 2 red, green, or yellow bell peppers 1 Tomato, diced 1 Onion, diced 1 Mushroom, diced Handful of [...]

Mini-quiches

Mini-quiches Prep Time: 15 Minutes | Cook Time: 15 Minutes Ingredients: 6 EGGS 1 package frozen chopped SPINACH 10oz 1/2 RED BELL PEPPER, diced 1/2 GREEN BELL PEPPER, diced 1/4 C RED ONION, diced [...]

Mineral Broth

Mineral Broth Prep Time: 20 Minutes | Cook Time: 3 Hours Plus Ingredients: 6 unpeeled CARROTS, cut into thirds 2 unpeeled YELLOW ONIONS, cut into chunks 1 LEEK, both white and green parts, cut [...]

Mahi Mahi Siciliana

Mahi Mahi Siciliana Prep Time: 15 Minutes | Cook Time: 19 Minutes – Grill 8 Minutes Ingredients: 2 TBL EXTRA VIRGIN OLIVE OIL 1 1/2 LB EGGPLANT, ends trimmed and cut into 1 inch pieces 4 [...]

Liver Cleanse Salad

Liver Cleanse Salad Prep Time: 8 Minutes Ingredients: Salad: 3-4 CELERY, shredded 2-3 RADISHES, shredded 1 large BEET, shredded 1 CARROT, shredded 1/4 RED CABBAGE 1/4-1/2 AVOCADO, diced 1 TOMATO [...]

Ground Beef Soup

Ground Beef Soup Prep Time: 7-10 Minutes | Cook Time: 30 Minutes Ingredients: 1 lb GROUND BEEF 1 ONION, chopped 2 CARROTS, chopped 2 CELERY, chopped 2 cloves GARLIC, minced 6 C BEEF BROTH 2 14oz [...]

Hardy Lentil Soup

Hardy Lentil Soup Prep Time: 20 Minutes | Cook Time: 45 Minutes Ingredients: 4 C CHICKEN STOCK 4 C WATER 2 C RED LENTILS 1 Tbl EXTRA VIRGIN OLIVE OIL 2 strips KOMBU (seaweed) 1 large ONION, [...]

Garden Vegetable Soup

Garden Vegetable Soup Prep Time: 40 Minutes | Cook Time: 1 Hour Ingredients: 1 TBL EXTRA VIRGIN OLIVE OIL 3 medium LEEKS, white part only, chopped 2 TBL GARLIC, minced Pinch of course SEA SALT 2 [...]

Beef Brisket

Adding certain condiments to your meals can be a great way to spice up a healthy lunch or dinner. But beware, store bought condiments aren’t always the healthiest choice. Many are [...]

Italian Dressing

Did you know that ketchup has no tomato content? Condiments while delicious aren’t always the healthy choice. Condiments like salad dressing, ketchup, ranch, mayonnaise are high in fat and [...]

Homemade Mayonnaise

Did you know that ketchup has no tomato content? Condiments while delicious aren’t always the healthy choice. Condiments like salad dressing, ketchup, ranch, mayonnaise are high in fat and [...]

Fall Green Smoothie

As we all know Fall is upon us. Pumpkin and Ginger spices are everywhere! Here is an amazing recipe for a green smoothie that incorporates those Fall flavors and gives you a delicious boost of [...]

Basic Nut Milk

Basic Nut Milk Prep Time: 2 Minutes | Soak Time: 8 hours | Final Prep Time: 8 Minutes Ingredients: 1 C ALMONDS, soaked for 8 hours in purified water 1 tsp SEA SALT 3 C purified WATER [...]

Broccoli Salad

Broccoli Salad Prep Time: 25 minutes     |     Cook Time: 3 minutes Ingredients: 1 large head of BROCCOLI, florets and stems, sliced 4 dried figs, chopped 12 WALNUTS, toasted 2 SCALLIONS, thinly [...]

Hardy Lentil Soup

Hardy Lentil Soup Prep Time: 20 minutes     |     Cook Time: 45 minutes Ingredients: 4 C CHICKEN STOCK 4 C WATER 2 C RED LENTILS 1 Tbs EXTRA VIRGIN OLIVE OIL 2 strips KOMBU (seaweed) 1 large [...]

Turkey Burgers

Turkey Burgers Prep Time: 20 minutes     |     Cook Time: 8 minutes Ingredients: 1 LB ground TURKEY 4 GARLIC cloves, minced 1/4 ONION, chopped 2 CARROTS, shredded 1 ZUCCHINI, shreded 1 C baby [...]

Beet Kvass

Beet Kvass Prep Time: 5 minutes     |     Cook Time: None Ingredients: 2 large BEETS, peeled and coarsley chopped 1/8 C homemade WHEY, from straining homemade yogurt or sauerkraut 2 tsp – [...]

Protein Pancakes

Protein Pancakes Prep Time:      5 minutes           Cook Time:     4 minutes Ingredients: 1/2 C gluten free OATS 4 EGG whites 1/2 C Nancy’s COTTAGE CHEESE 1 tsp pure VANILLA EXTRACT 1/2 [...]

Blended raw vegetable soup

Blended raw vegetable soup Prep Time:      10 min.              Cook Time: Ingredients: 1 AVOCADO, chopped 3 C frozen organic sweet CORN, thawed 1 yellow PEPPER, chopped 1/2 C SUN DRIED tomatoes, [...]

Hemp Cocoa

To Your Health Hemp Cocoa from Victoria Moran Blend until smooth and frothy: ¼ cup hemp seeds 1 cup water, heated but not to boiling 3 Tbls. cocoa powder** 2 Tbls. real maple syrup A pinch each [...]

Citrus and Herb Salmon

Prep Time:         15 min.              Cook Time:     15 min. Ingredients: 1 Tbl fresh PARSLEY, chopped 1 Tbl resh THYME, chopped 1 Tbl GARLIC, minced 2 tsp LEMON RIND, grated 1 tsp SEA SALT 1/2 [...]

Halloween Almond Balls

Prep Time: 15 Min. Ingredients: 1/2 C WALNUTS 1/2 C pitted DATES 1/4 C CACAO 1/2 C PURE GRADE B MAPLE SYRUP 1/2 C ALMOND BUTTER 1/2 tsp VANILLA 1/4 tsp SEA SALT 1/2 C WHOLE ALMONDS 2 C shredded [...]

Mineral Broth

  When the Fall and Winter months approach, it is nice to prepare our immune system for the cold and flu season. YWC Nutritionist Shelly Murray suggests making this recipe to help add vitamins [...]

Steel-Cut Oats N Spice

Prep Time:         5 minutes           Cook Time:     20 minutes Ingredients: 1 C STEEL-CUT OATS, rinsed, soaked for minimum 8 hours with 1 Tbl fresh 1/8 tsp SEA SALT 1/4 C dried APRICOTS, [...]

What’s For Dinner

  By Shelly Murray   This month I don’t have a full weekly menu for you to try but I have paired a soup and salad combo that you are sure to love!   With fall upon us, it is time to pull [...]

Floridian Smoothie

This delicious smoothie is perfect for breakfast or an anytime snack.  It’s cool and refreshing and tastes amazing! You can add a nutritional protein powder to pack in more energy and its [...]

Lentil Picnic Salad

This Lentil Salad is a delicious side dish that can be enjoyed the whole year through.  Serve it with your favorite dinner entree, share it with friends at your next get together or take it to [...]

Avacado Herb Dressing

By Shelly Murray Avocado Herb Dressing Prep Time: 5 Min.          Cook Time: Ingredients: 1 small TOMATO, chopped 1/2 AVOCADO 1/3 C RED ONION, chopped 1/2 GREEN PEPPER, chopped 2 cloves GARLIC 2 [...]

Fried Rice

By Shelly Murray  Fried Rice  Prep Time:  10 min.                  Cook Time: 10 min.  Ingredients: 1 TBL PEANUT OIL 1 ONION, diced 2 cloves GARLIC, minced 1-2 EGGS beaten 1 stalk BROCCOLI, [...]

Egg Salad

By Shelly Murray Egg Salad Prep Time: 6 minutes      Cook Time: Ingredients: 6 HARD BOILED EGGS, chopped 1 stalk CELERY, sliced 1/2 RED BELL PEPPER, chopped 1 tsp DILL WEED 1 T BEET HORESRADISH 2 [...]

Shrimp Creole

By Shelly Murray Shrimp Creole Prep Time: 15 min.            Cook Time: 25 min. Ingredients: 1 TBL GHEE or BUTTER 1/2 ONION, chopped 1 clove GARLIC, minced 2 CELERY, chopped 1/2 GREEN PEPPER, [...]

Lemon Caper Vinaigrette

By Shelly Murray This light and lovely vinaigrette is great either as a dressing or as a marinade – it’s one of my all time favorites, for sure! Prep Time:      10 min.              [...]

What’s For Dinner?

By Shelly Murray Isn’t that the dreaded question – facing just about all of us – on a daily basis? There are ways to make this process easier, while creating healthy delicious meals that everyone [...]

Snack Pack Trail Mix

Don’t buy pre-made trail mix, make it yourself!  By making your own trail mix, you can be sure it’s a healthy snack for you and your family. Making your own trail mix at home is less [...]

Wilted Lemon Spinach

By Shelly Murray This is a fantastic recipe using one of my all-time favorite greens – spinach. This calls for a little bit of lemon, which gives it some zing and makes me love it even more. And, [...]

Chunky Applesauce

You don’t have to pay more for your kids to eat healthy! You can make healthy snack items like Chunky Applesauce at home.  It’s cheaper and you know exactly what is going into the [...]

Floridian Smoothie

It’s March and we can see the light at the end of the long winter!  Time to celebrate with a fun Floridian Smoothie!  If you can’t go to Florida for Spring Break, you can make [...]

Tomato Gazpacho

Gazpacho is a delicious chilled vegetable soup that is perfect as the weather gets warmer. Gazpacho can be easy to make, is healthy and very nutritious, and low in fat and calories. Here is a [...]

Steamed Great Greens

Ingredients: 1 bunch kale 1 bunch Swiss chard 1 Tbsp. balsamic vinegar 1 clove garlic 1/2 Tbsp. Herb de Provence 1 tsp. dill 1 tsp. basil Directions: Wash greens Put kale in steamer basket and [...]

Blended Spinach Soup

Ingredients: 2 cups fresh carrot juice or naked carrot juice 1 avocado 1 large garlic clove 5 oz container spinach Grated nutmeg to taste Directions: Combine carrot juice, avocado, garlic and [...]

Marinara Sauce

Here’s an easy and healthy Marinara Sauce recipe! Enjoy. Ingredients: 1-2 tomatoes, chopped 1/2 cup sun-dried tomatoes, soaked in hot water 1 Tbsp. fresh basil or 1 tsp. dried 1 tsp. dried [...]

Quick Spaghetti Sauce

Ingredients: 1 onion, minced 1 clove garlic, minced 1 large can crushed tomatoes (28 oz) 2 tsp. Italian seasoning Salt and Pepper to taste 1/4 cup fresh basil, chopped Directions: On medium heat, [...]

Carrot Salad

Mix up some carrots, apples and oranges for a fabulous and yummy salad with just a touch of cinnamon! Ingredients: 8 medium carrots, shredded 1/2 cup apples, diced 1 orange, squeezed 1/4 – 1/2 [...]

Chopped Veggie Salad

Ingredients: 2 carrots, chopped 3 celery, chopped 1/2 bunch parsley, chopped 3-4 kale leaves, chopped 1 small red onion 1 15 oz can Eden adzuki beans, rinsed and drained 1/4 cup rice vinegar 1/2 [...]

Apple Pear Vinaigrette

Ingredients: 3 Tbsp. balsamic vinegar 1 apple, cored and diced 1 pear, cored and diced water Directions: Put all ingredients in a blender and blend until smooth Add water to thin out Pour blended [...]

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