Category: Recipes

Chia Porridge Jar

Chia Porridge Jar
Serves 1
A great, quick meal that you can take to work or eat after a morning workout. Prepare the night before, then voila - ready to go when you are.
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Prep Time
5 min
Prep Time
5 min
  1. 1 cup almond milk (or milk of choice)
  2. 1/4 cup chia seeds
  3. 1 tablespoon hemp seeds
  4. 1 teaspoon vanilla
  5. 1 teaspoon raw honey (or stevia to taste)
  6. 1 tablespoon almonds, chopped
  7. 1/3 cup fresh blueberries, pomegranate seeds, or chopped fresh fruit of choice
  1. In a bowl, combine all the ingredients. Spoon into a 2-cup mason jar.
  2. Cover the jar with the lid and refrigerate overnight.
  3. In the morning, your breakfast is ready to go. Don't forget your spoon!
  4. Stir before eating.
Recipes for Life by Rita Thomas and Chef Erin Holm

Quick Sauerkraut

Quick Sauerkraut
Sauerkraut is the most well-known of all fermented foods. Historically, most cultures eat some type of fermented food. This is unsurprising because fermented foods are such great digestive aids and natural probiotics.
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  1. 1 medium head of green cabbage
  2. 1 1/2 tablespoons black pepper
  3. 1/2 tablespoon caraway seeds (optional)
  4. 1 tablespoon mustard seeds (optional)
  5. 2 garlic cloves (optional)
  6. 1/2 teaspoon chili flakes (optional)
  1. Sterilize one 16 fl. oz. glass mason jar with a wide mouth and lid.
  2. Remove the outer leaves of the cabbage and set aside.
  3. Quarter and remove the core of the cabbage. Shred it by hand or use a food processor.
  4. Place the cabbage in a mixing bowl and sprinkle with sea salt, black pepper, and optional seasonings (if you are using them).
  5. Mix the cabbage well and then add handfuls to the jar. Use your fist, a muddler, or the end of a rolling pin to pack each handful down tightly. This should force the water out of the cabbage to create a brine. If necessary, add a tablespoon or two of water (you want the cabbage to be covered with liquid).
  6. To create an inch of head space in the jar, take the reserved outer leaves of the cabbage, roll them up, and wedge them into the jar so that the chopped cabbage is completely submerged under the brine.
  7. Seal the jar with some cheesecloth and an elastic band.
  8. Leave the jar on a counter at room temperature for 1-5 days. Place a plate underneath it to catch any liquid that might bubble over and seep out of the top. Check the jar every 24 hours. When you see the mixture bubbling, it is ready to be sealed with a lid and stored in the refrigerator.
Recipes for Life by Rita Thomas and Chef Erin Holm

Spring Tonic Soup

Spring Tonic Soup
Yields 6
Nettles are very high in minerals. They grow wild in British Columbia, Canada and in the spring pair well with asparagus and spinach. If you find some at a farmers' market and you know they have not been exposed to pesticides, grab some and make this soup. Give your body a spring tonic blast! If you can't get nettles, just substitute with watercress; it is also highly nutritious.
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  1. 4 cups nettles or watercress, tougher stalks discarded
  2. 2 cups spring spinach leaves or watercress
  3. 2 cups tender asparagus, chopped
  4. 2 tablespoons organic butter, ghee, or olive oil
  5. 1 onion peeled and finely chopped
  6. 2 large leeks, trimmed, washed and finely sliced
  7. 1/4 cup chives
  8. 1/4 cup chervil
  9. 2 celery sticks, chopped
  10. 2 cloves garlic, minced
  11. 6 cups chicken or vegetable stock
  12. Sea salt
  13. Freshly ground black pepper
  14. Squeeze of fresh lemon juice
  1. Heat the butter or oil in a large pan over medium low heat. Add the onion, leeks, celery, and garlic. Cover the pan with a lid and let the vegetables steam for 10 minutes. Make sure you stir them a few times; you want the vegetables soft but not browned.
  2. Add the stock and bring to a simmer, cook for 10 minutes.
  3. Add the nettles, spinach, chervil, and chives, stirring them into the stock as they wilt. Simmer for 3-5 minutes, until tender and just wilted.
  4. Season the soup generously with sea salt and pepper.
  5. Purée the soup in two batches, reheat if necessary and check the seasoning.
  6. Serve in warmed bowls with a little squeeze of lemon juice.
  1. Garnish by swirling a dollop of yogurt or "cashew creama" into the soup for a creamy finish.
Recipes for Life by Rita Thomas and Chef Erin Holm

Vegan Veggie Stew

Vegan Veggie Stew
Yields 6
This stew is hearty and easy to vary by substituting different vegetables during different seasons. I like adding corn, sweet potatoes, and peas when they are in season.
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  1. 2 tablespoons coconut oil
  2. 1 white onion, chopped
  3. 2 teaspoons garlic, minced
  4. 2 leeks, sliced
  5. 2 stalks celery, sliced
  6. 2 cups cauliflower, cut into bite-sized florets
  7. 2 cups butternut squash, peeled and diced into 1-inch squares
  8. 2 cups Brussels sprouts, stems trimmed, outer leaves removed, and halved
  9. 2 cups spinach
  10. 3/4 cup coconut milk
  11. 2 tablespoons miso paste
  12. 1 tablespoon tahini
  13. 1 tablespoon lemon juice
  14. 3 tablespoons Italian parsley
  15. Pinch sea salt
  16. 1 1/2 teaspoons black pepper
  1. Heat the coconut oil in a large sauté pan. Add the onion, garlic, leek, celery and Brussels sprouts. Sauté over low heat for 15 minutes, stirring occasionally.
  2. Add the cauliflower, butternut squash, and coconut milk.
  3. Turn down the heat to a simmer, cover the pan with a lid and let steam for 5 minutes.
  4. Add the miso paste and the tahini past to the pan along with the spinach, and stir well to combine.
  5. Cover the pan again with a lid and let cook for another minute, until the spinach has wilted but is still bright green.
  6. Stir in the lemon juice, Italian parsley, salt and pepper.
  7. Serve in a shallow bowl.
Recipes for Life by Rita Thomas and Chef Erin Holm

Butter Lettuce with Shaved Asparagus

Butter Lettuce with Shaved Asparagus
Yields 4
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  1. 2 heads Bibb or butter lettuce
  2. 6 asparagus spears
  3. 2 tablespoons Parmesan cheese, shaved
  4. 1 tablespoon fresh chives, chopped
Truffle Vinaigrette
  1. 1 small shallot, minced
  2. 3 tablespoons champagne vinegar
  3. 1 teaspoon truffle oil
  4. 3 tablespoons extra virgin olive oil
  5. Pinch of sea salt
  6. Black pepper to taste
  1. Whisk the ingredients for the Truffle Vinaigrette together. Set aside so the flavors can blend.
  2. Meanwhile, shave the asparagus into thin strips with a vegetable peeler.
  3. Wash the butter lettuce. Carefully separate the leaves.
  4. Whisk the vinaigrette and toss the shaved asparagus with a small amount of it.
  5. Toss the butter lettuce leaves with the vinaigrette.
  6. Pile the lettuce leaves up on the plate. Layer them with a few shavings of asparagus.
  7. Garnish each salad with a few shavings of Parmesan cheese and 1/4 of the fresh chives.
  1. If you can get fresh truffles or truffle powder, add a few fresh truffle shavings or a pinch of truffle powder to the vinaigrette.
Recipes for Life by Rita Thomas and Chef Erin Holm

Great Green Juice

Great Green Juice
Yields 5
To get optimum nutrition, drink this within 24 hours.
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  1. 5 celery stalks
  2. 1 large cucumber
  3. 1 bunch romaine lettuce
  4. 1 bunch kale or collard greens
  5. 1 bunch spinach
  6. 1 bunch parsley
  7. Juice of one lemon
  8. 1 green apple or pear (optional)
  9. Raw honey or stevia to taste (optional)
  10. 1/4 teaspoon Udo's oil, brain oil, or healthy oil of choice to aid in digestion (optional)
  11. Chia seeds (optional)
  1. Run all the ingredients, except the lemon juice, through a juicer.
  2. Stir the lemon juice into the green juice.
  3. Keep in glass jars or a glass pitcher with a lid in the fridge.
  1. Even if you don't want to noticeably sweeten this recipe, you might add a tiny amount (1/2 teaspoon) of raw honey to keep this juice from oxidizing too fast.
Recipes for Life by Rita Thomas and Chef Erin Holm

Summertime Coconut Slaw

Coconut Slaw
Serves 6
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  1. 2 cups green cabbage, shredded
  2. 2 cups red cabbage, shredded
  3. 1 cup carrot, shredded
  4. 1 cup kale, shredded
  5. 3 green onions, minced
  6. ¼ cup red onion, thinly sliced
  7. ½ cup fresh coconut or meat of 1 young fresh coconut, shredded
  8. ¼ cup toasted pumpkin seeds, toasted
  9. 3 tablespoons fresh mint, chopped
  10. 3 tablespoons fresh cilantro, chopped
Coconut Milk Dressing
  1. ½ cup coconut milk
  2. 2 tablespoons olive oil
  3. 2 tablespoons apple cider vinegar
  4. 2 tablespoons lime juice
  5. 1 shallot, minced
  6. 1 teaspoon fresh ginger, minced
  7. 1 teaspoon Asian chili sauce (see page 314 for a healthy hot sauce option or substitute chili flakes)
  8. 1 tablespoon raw honey or 2 drops liquid stevia
  9. ½ teaspoon black pepper
  10. ½ teaspoon salt
  1. Place the ingredients for the dressing in a blender and blend well.
  2. Refrigerate for 1 hour prior to using.
  3. Place all the ingredients for the slaw in a salad bowl and toss together with the dressing. Add salt and pepper if desired.
  1. If you cannot find fresh young coconut in the produce section, coconut should be available
Recipes for Life by Rita Thomas and Chef Erin Holm

Steamed Artichokes

Steamed Artichokes
Yields 4
These artichokes are served whole, so you will have to remove the hairy choke as you eat them.
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  1. 4 large artichokes, trimmed
  2. 3 tablespoons fresh lemon juice
  3. 1 tablespoon sea salt
Steamed Artichokes
  1. To trim the artichokes, cut the stem of the artichoke and 1/2 inch of the base off, remove the tough outer leaves or any outer leaves or any outer leaves that are dry or discolored, and use a pair of scissors to snip 1/2 inch off the top of the remaining outer leaves of the artichokes.
  2. Place 2 inches of water in a large saucepan with a lid and insert a metal steam basket.
  3. Add the 3 tablespoons of fresh lemon juice and the 1 tablespoon of sea salt to the water. Bring the water to a boil and then add the artichokes, stem side down.
  4. Cover, reduce the heat, and simmer until the stems and hearts are easily pierced with a knife (about 30-40 minutes).
  5. Once cooked, remove the artichokes and serve them immediately with a dipping sauce.
Black Pepper Parmesan Yogurt Dip (mix all the ingredients together)
  1. 1 cup plain or coconut Greek yogurt
  2. 2 tablespoons Parmesan cheese
  3. 1 teaspoon freshly ground black pepper
  4. 1 teaspoon fresh lemon juice
  5. 1/2 fresh teaspoon lemon zest
  6. 1/3 teaspoon sea salt
Herb Aioli (mix all the ingredients together)
  1. 1 cup Garlic Aioli or Vegan Mellow Mayo
  2. 1 tablespoon fresh chives, chopped
  3. 2 tablespoons fresh tarragon, chopped
  4. 1 medium shallot, minced
  5. 1 heaping tablespoon capers, chopped
  6. 1/2 teaspoon sea salt
  7. 1/2 teaspoon black pepper
  8. Pinch chili flakes
  9. 1/2 teaspoon lemon zest
  10. 1 teaspoon fresh lemon juice
Recipes for Life by Rita Thomas and Chef Erin Holm

Chocolate Avocado Mousse

Chocolate Avocado Mousse
Yields 4
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  1. 1/4 cup raw cacao powder
  2. 1/3 cup lakanto or 5 drops liquid stevia
  3. 1/3 cup chopped dark chocolate
  4. 1/2 cup coconut milk
  5. 1 teaspoon cinnamon
  6. 1/2 teaspoon sea salt
  7. 2 avocados, peeled and with pits removed
  1. Whisk together the coconut milk and the cocoa powder in a small saucepan.
  2. Add the chopped dark chocolate and lakanto and warm gently on the stove, stirring occasionally.
  3. As soon as the chocolate has melted, remove the mixture from the stove and let cool to room temperature.
  4. Pour the chocolate mixture in a blender with the two avocados, cinnamon, and sea salt. Blend until smooth. Add extra coconut or almond milk if it's too thick.
  5. Spoon the chocolate mousse into dessert cups, cover, and chill well.
  6. Garnish with a few pieces of dark chocolate, goji berries, or toasted nuts.
Recipes for Life by Rita Thomas and Chef Erin Holm

Spring Eggs

Spring Eggs
Yields 4
A quick and delicious way to start off your day.
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  1. 1 spring onion bulb
  2. 2 garlic cloves
  3. 2 cups asparagus cut into 1 in pieces
  4. 2 tablespoons olive oil
  5. 2 scallions, thinly sliced
  6. 1 cup fresh fava beans
  7. 1/2 cup fresh or frozen peas
  8. 2 cups watercress, torn into bite-sized pieces
  9. 1/4 cup fresh basil leaves
  10. 1/4 cup fresh mint leaves
  11. Sea salt and black pepper to taste
  12. A pinch of chili flakes
  13. 2 tablespoons white vinegar
  14. 8 large eggs
  15. 2 tablespoons Pecorino Romano cheese, finely grated
  1. Heat the olive oil in a medium pan until hot, reduce the heat to medium, and add the onion, garlic and asparagus. Cook for 2 minutes, shaking the pan occasionally.
  2. Add the scallions, fava beans, and peas. Cover and cook another 2 minutes.
  3. Add the watercress, basil and mint. Cook until the watercress has just wilted. Season with a little salt, pepper, and a pinch of chili flakes.
  4. Meanwhile, bring a saucepan of water to boil with the white vinegar. Turn down the heat so that the water is at a gentle simmer.
  5. Crack an egg into a small bowl and gently slide it into the simmering water. Repeat with the remaining eggs and poach until the whites are set but the yolks remain runny. This should take about 3 minutes.
  6. Using a slotted spoon, transfer the eggs onto a paper towel to drain.
  7. Divide the spring vegetables up into 4 shallow bowls. Top each bowl with 2 poached eggs and sprinkle with 1/2 tablespoon of Pecorino Romano cheese.
  1. Garnish with a drizzle of olive oil.
Recipes for Life by Rita Thomas and Chef Erin Holm