workshop - 1199seiu funds

© Sonia Verrilli-Jabon, Beets & Biscotti Wellness 2021. Not to be reused, reproduced, reformatted, or redistributed

WORKSHOP

2 Clean Eating Wellness Workshops

© Sonia Verrilli-Jabon, Beets & Biscotti Wellness 2021. Not to be reused, reproduced, reformatted, or redistributed.

1) Add everything to a food processor but the oil. Pulse for chunkier dip or run until desired smooth consistency is reached. Once reached add the ¼ cup olive oil in slowly.

2) Place in a pretty bowl or serving plate, garnish with parsley leaves or a pinch of chives and a drizzle of oil. Add desired red pepper flakes or powder if you want the added kick and benefits (optional).

3) Gobble up with your fav bread, crackers and veggies or add as a layer to your favorite sandwich. I love it with sliced cucumber, sliced avocado and a pinch of red pepper flakes.

Bonus Tip: Using dry beans that are soaked overnight (12 hrs.) then cooked* are better for your digestive system. If you are lucky to own the magical Instant pot, this can be done in 1 hour and no soaking required! See the how to here**. Key is to always rinse them well. That water harbors not so friendly starches and phytates that cause, you know, farting. Soaking also decreases the phytic acid content that binds to vitamins and minerals, making them less available for us to use. * https://www.culinarynutrition.com/how-to-cook-beans-and-grains/ ** https://www.simplyrecipes.com/recipes/how_to_make_fast_no_soak_beans_in_the_pressure_cooker/

1 ½ cups soaked, cooked and well rinsed cannellini beans, organic if possible (to avoid post- consumption gaseous side effects (ha! ha!) & pat dry (See bonus tip below). OR 15 oz can of cannellini beans (well-rinsed & pat dry, organic if possible) 1-2 garlic cloves minced 1/2 lemon or lime juice plus zest (adjust to taste) ¼ cup fresh chopped chives, parsley, cilantro OR basil (reserve a pinch for garnish, optional) 1/2 tsp salt (adjust to taste) 1/4 cup good quality olive oil or avocado oil plus a bit more to drizzle on top. Red pepper flakes or paprika to garnish (optional) (Optional add ins: ½ avocado, ½ cup artichokes drained, ½ cup hearts of palm drained).

https://www.culinarynutrition.com/how-to-cook-beans-and-grains/

https://www.simplyrecipes.com/recipes/how_to_make_fast_no_soak_beans_in_the_pressure_cooker/



2 cups baby spinach Juice of 1 lemon (depending on size you may need

more or less)

3 cups basil leaves, packed

½ cup Italian flat leaf parsley, packed ½ teaspoon salt

1/3 cup walnuts or sunflower seeds / pumpkin ¼ teaspoon pepper

¼ cup hemp seeds ½ cup olive oil

3 cloves garlic Zest of ½ a lemon

1) Combine all ingredients in a blender or food processor and blend until thick and creamy, scraping

down the sides as necessary

2) Keep in fridge in sealed container for up to 2 weeks

3) Love it on BB approved pasta, zoodles, sandwiches, toast, mixed into eggs, dip for veggies,

repurpose on fish, chicken, on or in burgers AND I’ve even used in my turkey meatballs! So

versatile!



1 cup of chickpea flour

1 cup of water

2 Tbsp olive oil, plus a little extra for greasing the

pan

Use any fresh or dry herbs you like…basil, rosemary,

parsley, oregano, or 1 tsp ground cumin, oregano,

herbs de Provence, Fennel seeds, paprika, garlic

powder etc.

1 tsp salt NB: Can be double batched for standard size cookie

sheet. Also freezes well.

1) Preheat the oven to 450 degrees for 10 minutes. Place 10” cast iron skillet to heat up or a 9 x 9-inch square or round baking pan. Once heated, grease the pans to cover well with olive oil including sides. I use a pastry brush to get it done

2) In a bowl, whisk the flour with water, 2 Tbsp olive oil, salt, and your choice of spices. Pour the batter into the

prepared pan (it will be runny but it’s ok) 3) Bake for 20-25 minutes, until the top is dry, and sides begin to brown. In the last 5 minutes give it a broil but

keep an eye on it. Can burn quick! 4) Let cool in pan as it will continue to cook, cut into wedges.

Bonus Tip: Serve it up as: a base for pizza, sandwiches, caprese salad, any salad, avocado toast, with your favorite di dl ibili i



1 cup Coconut milk or 1 cup of water 2 heaping handfuls of spinach, kale or arugula 1 tbsp of coconut oil ½ frozen banana ½ cup frozen mango ½ cup frozen pineapple 1 scoop of all-natural protein powder or collagen powder (Vital proteins) Optional: a small handful of cilantro ICE – Optional for desired consistency.

If using as a meal replacement add: Serving size of plant-based protein powder (Sun Warrior, Garden of Life, Vega, Hemp Protein Powder) OR Collagen Powder OR 3 tbsp of hemp seeds. *If using as a snack then simply add 1/2 the protein serving size as above. *If using post-workout as a recovery meal then add full protein serving size. MAKE IT A GREEN MIMOSA! Use water only, 1 scoop of collagen and add 1 part Smoothie to 1 part Prosecco! In a champagne flute. Cheers! Bonus Tip: You will feel like you are somewhere hot & heavenly having this smoothie! Feel free to use sub papaya and melons or mango& pineapple.



FOR THE FRUIT - 6 cups of fruit of choice in total For topping follow “Crumble Topping” (2 cups of each) blueberries, 1 cup rolled oats Strawberries, raspberries, blackberries, peaches or apple (or go with choice of fruit in season)

¾ cup sliced almonds (or fav nuts) Nut-free: use sunflower or pumpkin seeds (I’ve used hazelnuts & pecans too!)

1 tbsp lemon 2/3 cup brown rice flour (can use almond or cassava)

1 tbsp arrowroot starch 1 ¼ tsp cinnamon 1/3 cup raw honey or maple syrup 1/8 tsp nutmeg ¼ cup melted coconut oil

1) Preheat oven to 350 degrees. 2) Mix fruit, lemon arrowroot starch, and spices in an 11 x 9 rectangle, round ceramic or glass baking

dish and spread evenly across. For Pear-Ginger version, add all the ingredients to filling and spread. 3) Pat down with spatula to evenly fill the baking tray. 4) In another bowl, combine all the topping ingredients then crumble evenly over fruit mixture. There

might be gaps but that’s ok. Love the fruit to bubble through or add more oats and nuts to fill if you wish.

5) Bake 45 mins or until browned and fruit is bubbling. Be prepared for your house to smell divine & your belly to be loving every bite. Serve warm or cold.

Bonus tip: Serve on its own, with your choice of nice- cream, coconut whipped cream. Leftovers, if there are any, can be repurposed for morning yogurt too! Send me pix if you make it!

workshop - 1199seiu funds

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