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Pumpkin Seed Dip

Pumpkin Seed Dip 

Vegan, GF, Paleo
Happily serves 6-8

ALL ORGANIC INGREDIENTS

5 ounces Raw pumpkin seeds
2 TBSP Avocado oil
1/2 cup finely chopped shallots

1 large jalapeno, finely chopped

3 garlic cloves, chopped (let sit 5 min)
1/4 Cup Parsley

1/4 Cup Cilantro

Juice of a lime

1 TBSP Extra-virgin Olive oil or Avocado oil

1/4 tsp finely grated orange zest

2 TBSP Maple syrup or 1/4 tsp maple extract and stevia
Blend seeds in a food processor.
Cook shallots & garlic in the avocado oil.
*Add Sea salt and pepper, let cool.*
Add parsley, cilantro, lime juice, maple syrup, orange zest (and water if needed)
Add shallot mix when cooled, mix thoroughly
Sea salt to taste.

Variation: Can also be used a spread in a lettuce wrap.

Lemon Sautéed Spinach & Quinoa

Lemon Sautéed Spinach & Quinoa 
Vegan, Vegetarian
Happily serves 4

ALL ORGANIC INGREDIENTS

1 bag spinach
¼ Cup pumpkin seeds
1 Cup tri color Quinoa, cooked
3 garlic cloves, chopped
1/2 chopped yellow onion
1 TBSP of Avocado oil
1 lemon, juiced
Salt and pepper to taste

Pre-heat cast iron pan over medium heat.
Saute chopped garlic and onion, remove and keep aside.
Add a portion of the baby spinach to the pan, stir frequently continuing to add spinach until entire bag is added.
Steam spinach until soft bright green (only takes about a minute.)
Remove from heat! Drain off water!
Stir in Quinoa, oil, spinach, garlic, onion, and pumpkin seeds
Sea Salt and pepper to taste .
Squeeze a bit of fresh lemon juice over spinach before serving.

Thai Veggie Quinoa Bowl

quinoa bowl

THAI VEGGIE QUINOA BOWLS 

Gluten Free, Vegan

Happily serves 2

ALL ORGANIC INGREDIENTS 

1/2 cup Steamed broccoli, finely diced

1/2 cup Tricolor sprouted quinoa, rinsed and cooked

1/2 small red onion, diced

1/4 cup grated carrots

Handful of chopped cilantro

1/4 cup chopped green onions

2 tablespoons pumpkin seeds or sliced almonds

Dressing:

1 lime, zest and juice 

1 tablespoon Coco Aminos

1 tablespoon Sesame oil (or sub avocado oil)

1 tablespoon Coconut vinegar

2 crushed garlic cloves 

ginger, minced to taste

Combine cooked quinoa, streamed broccoli, red onion, carrots, cilantro, green onions and almonds and/or pumpkin seeds together.

In a small bowl combine dressing ingredients and pour dressing over quinoa mixture.

Quinoa Bowl Recipes

Why is Vitamin D So Important? Best Sources of Vitamin D.

eat clean

Vitamin D

Vitamin D is essential to the body.   A few of Best sources of Vitamin D come from shrimp, sardines, cod and eggs. The FDA has set the reference value for nutrition label for vitamin D at 400 IU’s. Therapeutic ranges fall between 400 to 1000 IU’s.

Vitamin D is a fat soluble vitamin, and actually functions more like a hormone then vitamin. It works with the parathyroid hormone to maintain proper levels of calcium in the blood.

We need vitamin D to help our bones and teeth. It also helps regulate the growth and activity of cells. Vitamin D also helps prevent excessive inflammatory immune related activity, it builds your immune system and helps protect against disease.

Vitamin D deficiency results in decreased absorption of calcium and phosphorus. Prolonged deficiency can lead to an impact on your bone mineralization, Thus experiencing bone thinning (osteopenia), bone pain and or soft bones (osteomalacia).

It is estimated that nearly 75% of Americans are deficient in vitamin D1.  For many people, basking in the sun may not be an answer because of skin conditions and sensitivities. Eating oily fish on a regular basis also may not be an option, much of our seafood is over-fished or contaminated from pollution so it can be difficult to find pure sources. Surprisingly, there are several foods packed with vitamin D that are easy to incorporate into your everyday routine.

If you think you’re going to get enough vitamin D from the sun you need to have at least 40% of your skin exposed for at least 15 minutes a day.  Otherwise you will need to get your vitamin D from food and or supplementation.

If you prefer to get your protein vitamins or minerals from a plant-based diet, try mushrooms. 3 ounces portobello mushrooms is 20 cal, 3 g of protein, 1 g dietary fiber, zero cholesterol, 15 mg of sodium, 300 mg of potassium and 4% of your vitamin D for the day.

Other Great Sources of  Vitamin D:

Swiss Chard

Most leafy greens are high in vitamin D, but chard trumps them all.  Add to your omelet or steam with garlic and onions.  Try swiss chart instead of raw Kale in your smoothie and your stomach will thank you for the easier digestion.

Squash and Pumpkin Seeds

Go for Raw and sprouted!My favorite variety of pumpkin seeds are pepitas, the shelled pumpkin seed that has been roasted and sometimes tossed with spices and sea salt.

Beef Liver

Most people remember (not-so-fondly) being forced to eat liver and onions, but beef liver can actually be delicious. Try it in chili or even mix half beef liver and half bison or beef in your favorite meatball recipe.  Organic is SO Important!

Mushrooms

Mushrooms, especially ones grown in sunlight, are very high in vitamin D. Portobello mushrooms are actually considered one of the best vegan sources of vitamin D.3

Caviar

It may not be for everyone and it can be quite expensive, but caviar is also high in vitamin D. If you can’t afford a fresh tin of expensive caviar (which typically isn’t sustainable anyways), try fresh fish roe next time you go out for sushi. Many brands carry organic, sustainably roe at affordable prices.

Almond Milk

While almonds are very high in vitamin D, many people don’t remember to eat a couple handfuls every day. Try buying almond milk instead of dairy.

Chicken Liver

Liver may turn some people off, but they can be so tasty if cooked right. Try it with Black rice, which has sautéed onions, garlic,  peppers, spices and chicken livers.

Dark Chocolate

Good news! Dark chocolate that has over 60% cacao content is packed with vitamin D, so the next time you have a sweet craving, indulge in a few small pieces of high-quality dark chocolate, Organic of course! Look for Cacao not Cocoa.

Broccoli Sweet Potato Poppy Seed Salad

Broccoli Sweet Potato Poppy Seed Salad

Gluten Free

Happily Serves 8

ALL ORGANIC INGREDIENTS

4 cups fresh quick steamed broccoli, chopped into bite-size pieces

1 cup sweet potato or yam

¼ cup finely chopped red onion

¼ cup sunflower seeds or pumpkin seeds

1 tablespoon lemon juice

Dressing

1 cup Coconut kefir or small avocado, smashed

¼ cup raw organic honey

1 tablespoon lemon juice

2 teaspoons coconut vinegar

1 tablespoon water

1 tablespoon poppy seeds

Combine broccoli, sweet potato, red onion, and sunflower/pumpkin seeds.

In a small bowl, whisk together all dressing ingredients.

Pour dressing over the salad and gently combine.

Salad may be served immediately or refrigerated until serving.