Lucia Schnitzer, owner of Luci's Healthy Marketplace, brought three healthy dishes that pack a ton of flavor, and a ton of great nutrition for your body!
Here are the recipes from Tuesday's show:
Poached Egg with Kale, Peppers and Toast
1 piece of bread
1/2c cup chopped red, yellow bell pepper and red onions
1 cup chopped kale
Salt and pepper
Heat 1-2 tablespoons of avocado oil in a pan over medium-high heat. Once hot, add chopped peppers and kale. Using tongs or a spatula, flip and sauté to ensure even coating of avocado oil. Sprinkle a little salt and cook until the kale begins to wilt just a little and the peppers are tender, about 5-7 minutes.
Meanwhile, poach an egg, or cook the egg however you prefer. While the egg and veggies are cooking, toast your bread. Top the bread with veggies, and poached egg. Season with salt and pepper.
Quinoa Stuffed Sweet Potatoes
1 cup quinoa
4 sweet potatoes
2 cups vegetable broth
2 tbsp. butter substitute
1 tbsp. avocado oil
1 small onion, diced
2 cups kale, broken into 1 inch pieces
1/2 cup toasted slivered almonds
1/4 cup dried cranberries
Salt and pepper
Bake the sweet potatoes in a 375 degree oven for 45 minutes or until fork tender. When sweet potatoes are done, let cool before handling. Meanwhile prepare the filling. Cook the quinoa in the vegetable broth with a pinch of salt until all liquid is absorbed, about 10-15 minutes. In a separate pan sauté the onion in the butter and avocado oil until soft. Add in the kale, almonds, and cranberries and sauté until the kale is soft, about 3 minutes. Add the finished quinoa to the frying pan and mix together. Add salt and pepper to taste. Scoop half of the sweet potato and add quinoa filling. Serve immediately.
Brown Rice Crispy Treats with Trail Mix
3 cups brown rice crispy cereal
2 tsp pure vanilla extract
1/2 tsp salt (optional)
1/3 cup almond nut butter or sunflower seed butter
1/2 cup coconut nectar or honey
5 to 7oz of your choice of trail mix
First mix rice crispy's and trail mix in one bowl.
In a separate bowl mix the almond or sunflower butter, coconut nectar, extract, and salt. Melt in microwave for 35 seconds (or on stove), then pour over the rice crispy's and trail mix and stir very well, making sure to coat evenly. Line a pan with wax paper or spray coconut oil in a 9x8 baking pan and spread the mixture evenly. Place a sheet of wax paper on top of the mixture, then press down as firmly as you can. Freeze for at least a half hour or refrigerate for 1 hour before slicing. These treats can be stored in the freezer, in the fridge, or loosely covered in a cool, dry place.
Luci's will also be offering a gluten free and allergen-friendly cooking class-family Halloween party on Oct. 30.
Luci's Healthy Marketplace
1590 E. Bethany Home Road
Phoenix, Arizona 85014
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