Recipes For NRF2
This breakfast is easily customizable with whatever fruit is in season.
- 1 papaya
- 1 c milk (any kind will work, cow, goat, almond, coconut...etc)
- ¼ c chia seeds
- 1 tbsp honey
- Toppings! You can make your own combinations but here are some suggestions that are within the NRF2 list to get started:
- Fresh berries: blueberries, strawberries, raspberries
- Dried berries: gojiberries, mulberries
- Acai berry powder
- Pomegranate nibs
- Other fruit: kiwi, grapes, slices of mango
- Broccoli sprouts - always highly recommended
- Prepare the chia pudding the night before by mixing the seeds, milk, and honey together in a small container.
- In the morning, cut the papaya in half lengthwise and scoop out the seeds
- Fill the papaya with the chia pudding
- Top with your toppings and enjoy
Breakfast Squash Hash
Using butternut squash makes this breakfast filling, sweet, and savory.
- 1 medium butternut squash, cut into quarters
- 2 tbsp rice bran oil
- 1 small onion, diced
- 1 garlic clove, minced
- 1 big handful kale, stems removed and chopped
- 1 tsp oregano
- ½ tsp turmeric powder
- ¼ tsp ground cinnamon
- salt and pepper to taste
- 4 eggs, cooked however you like (I’d recommend over easy or soft boiled)
- Preheat the oven to 425 degrees F
- Drizzle the butternut squash in 1 tbsp of the rice bran oil then roast upside down in a pan until tender, about 20-30 minutes.
- Let cool until you can handle it to peel off the skin.
- Heat the other tbsp rice bran oil in a skillet over medium-high heat.
- Saute onion until translucent and fragrant, about 5 minutes
- Add garlic, kale, and seasonings and cook until kale is wilted
- Cube the butternut squash and add to the pan until it’s re-warmed
- Divide the mixture into 4 bowls and top each with one cooked egg
Tuna Riceberry Kimbap
Kimbap (or gimbap) can be most simply explained as Korean sushi. It is a seaweed and rice roll that can come in a variety of different flavors. You’re going to need some extra tools to make this that you might not have like a bamboo roller
- 6 sheets seaweed
- 4 c cooked riceberry rice (2 c riceberry rice + 3 c water rinsed and then cooked in a rice cooker or on the stove)
- 3 tbsp olive oil
- 1 c carrots, julienne cut
- ½ cucumber, cut into strips
- 3 eggs
- 1 c kale, chopped
- ¼ c pickled radish, cut into strips
- 1 c cooked tuna, chopped
- Heat 1 tbsp of the oil on the stove at medium-high heat
- Saute the carrots until soft and set aside
- Heat another 1 tbsp oil on the skillet and saute the sliced cucumber then set aside
- Put the last tbsp of oil on the skillet
- Beat the eggs in a small bowl then pour over the heated skillet
- Allow eggs to settle into a solid circle (don’t scramble or mix on the stove), then remove and cut into slices and set aside with the cucumbers and carrots
- Place a sheet of seaweed on a bamboo mat.
- Add rice and flatten on the seaweed then top with some kale, carrots, cucumber, egg, radish, and tuna
- Carefully roll all together. Here’s a short video to see how it’s done (you can also see how the ingredients are arranged)
- Cut into pieces and enjoy!
This salad is green and refreshing. It can also make a great side for dinner.
- 1 medium cabbage, shredded
- 1 cucumber, thinly sliced into half circles
- 1 bunch green onion, chopped
- 1 c sweet peas,
- 1 c broccoli sprouts
- 2 stalks celery, chopped
- 3-4 Tbsp extra virgin olive oil
- 2 Tbsp apple cider vinegar
- 2 Tbsp white vinegar
- Salt and black pepper to taste
- Mix all the vegetables in a large bowl
- Mix all the oil, vinegars, and salt and pepper in a smaller bowl
- Pour the dressing over the vegetables and toss to cover
Spiced Pigeon Peas
Pigeon peas are known as toor dal in Indian cuisine and this recipe is inspired by spicy dal recipes.
- 1 c split pigeon peas
- 1 tsp grated ginger
- ½ c tomatoes, chopped
- 3 tbsp raw peanuts
- 2 tbsp ghee
- ½ tsp mustard seeds
- ½ tsp cumin seeds)
- ½ tsp turmeric
- ½ tsp cayenne powder
- ½ tsp cinnamon
- 1 tsp salt (or to taste)
- handful cilantro, chopped
- Rinse the pigeon peas in cold water until the water runs clear.
- Boil pigeon peas In a large pot with 6 cups water for about 90 minutes, until the peas are soft.
- Once the dal is cooked, add 3 cups of water, ginger, tomatoes, peanuts and salt. Bring to a boil.
- While the dal is boiling, in a small saucepan, heat the 2 tbsp of ghee and add the cumin seeds and mustard seeds. Let cook for about 10 seconds. There should be a lot of sizzling and popping.
- Add the turmeric and cayenne powder to the hot oil, stir and immediately pour into the lentils.
- Let the pigeon peas continue to boil for at least 15 minutes. The water should just cover everything so pay attention and add more water if necessary.
- Turn off heat. Stir in the cilantro.
One Pan Salmon
Throw all these healthy foods on a sheet pan and stick it in the oven and you’ve got a delicious and tasty full meal!
- 2 lemons, one thinly sliced, one juiced
- 1 ½ tbsp mustard powder
- 1 ½ tbsp garlic powder
- 1 ½ tsp onion powder
- ¼ c fresh dill, chopped
- Salt and pepper to taste
- 1 2-pound steelhead or King salmon filet , skin on
- 2 c cauliflower, in florets
- 1 pound thin stalk asparagus,
- 5 garlic cloves smashed with the side of a knife
- 2 tbsp olive oil
- Preheat oven to 450 degrees F.
- Line a sheet pan with aluminum foil and lay out lemon slices
- Mix the lemon juice, mustard powder, garlic powder, and onion powder in a small bowl. Add 1 tsp of the fresh dill.
- Place the salmon on the sheet pan and rub lemon juice mix. Season with salt and black pepper.
- Place the cauliflower and asparagus in a bowl with the smashed garlic cloves and drizzle with the olive oil, tossing to coat.
- Lay out the vegetables on the sheet pan as evenly as possible.
- Season with more salt and pepper if desired and top with the rest of the dill
- Bake the salmon and vegetables for 15-20 minutes or until desired doneness, checking the cook time at the 10-12 minute mark.
Homemade Peanut Butter and Celery Sticks
A healthy homemade twist on a classic childhood snack
- 3 c peanuts
- 1 tbsp coconut oil
- 1 tbsp honey
- Celery sticks
- Blend the peanuts, oil, and honey in a food processor until smooth
- Enjoy with celery sticks!
Chocolate Acai Ice Pops
These healthy treats can definitely beat any ice cream cravings!
- 1 frozen unsweetened acai pack (100g)
- ½ c milk
- ½ c frozen strawberries
- ½ c frozen blueberries
- ½ c broccoli sprouts
- 1 pitted Medjool date
- 1 tbsp cacao powder
- ½ of an avocado
- Blend all ingredients into a smoothie
- Pour smoothie ingredients into a popsicle mold with stick
- Allow to freeze until solid
Purple Sweet Potato Pie
The purple potatoes give this sweet and healthy pie a stunning color.
- 1 c brazil nuts
- 2/3 c dates
- 3-4 tbsp water (as needed to blend)
Sweet Potato Filling:
- 2 c mashed purple sweet potato (you can steam chopped sweet potato in the microwave until soft)
- 1/2 c honey
- 1/3 c melted coconut oil
- 2 tbsp milk (dairy or nondairy can work)
- 2 tsp freshly squeezed lemon juice
- 1/2 tsp cinnamon
- 1/8 tsp ginger powder
- Dash of salt
Make the crust
- Blend nuts & dates together in a food processor. Add water as necessary to help it blend.
- Press into a small pie or tart pan.
Make the filling
- Blend all the filling ingredients in the food processor
- Add additional honey to sweeten it as necessary
- Spread the filling over the crust and let sit in the refrigerator for 3 hours before serving