Saltwise Kitchen

Ingredients

• 1 cup fresh spinach
• 1 ripe banana, sliced
• ½ cup almond milk (unsalted)
• ½ cup Greek yogurt (no salt added)
• ½ cup mixed fresh berries
• 2 tbsp unsalted almonds, sliced
• 1 tbsp raw honey
• ½ cup gluten-free granola

Instructions

1. Blend spinach, banana, almond milk, and Greek yogurt until smooth and creamy.
2. Pour the smoothie mixture into a bowl.
3. Top with fresh berries, almonds, honey, and gluten-free granola.
4. Serve immediately and enjoy with a spoon.

Ingredients

• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 medium eggplant, cubed
• 1 red bell pepper, chopped
• 1 yellow squash, sliced
• 2 cups fresh arugula or spinach
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives (rinsed to reduce sodium)
• 3 tbsp extra virgin olive oil
• 1 tsp dried oregano
• ½ tsp cumin
• 2 tbsp tahini
• Juice of 1 lemon
• 2 tbsp water
• 1 garlic clove, minced
• Black pepper to taste
• ¼ cup unsalted hummus

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss chickpeas, eggplant, bell pepper, and squash with 2 tablespoons olive oil, oregano, cumin, and black pepper.
3. Spread on a baking sheet and roast for 25 minutes, stirring halfway, until vegetables are tender and chickpeas are crispy.
4. While roasting, whisk together tahini, lemon juice, water, minced garlic, remaining olive oil, and black pepper until smooth.
5. Divide arugula between two bowls. Top with roasted vegetables and chickpeas.
6. Add cherry tomatoes, olives, and a dollop of hummus to each bowl.
7. Drizzle with lemon-tahini dressing and serve immediately.

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 2 cups fresh spinach
• 1 ripe avocado, sliced
• 1 cup cherry tomatoes, halved
• ¼ cup red cabbage, shredded
• 3 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• 3 tbsp fresh lime juice
• ¼ cup fresh cilantro, chopped
• 2 tbsp Greek yogurt (no salt added)
• Black pepper to taste

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato cubes with 2 tablespoons olive oil, cumin, paprika, and garlic powder.
3. Spread on a baking sheet and roast for 20-25 minutes until tender and caramelized.
4. Meanwhile, warm black beans in a small pot over medium heat with a splash of water.
5. Blend remaining olive oil, lime juice, cilantro, Greek yogurt, and black pepper until smooth.
6. Divide spinach between two bowls. Top with roasted sweet potatoes, black beans, avocado, tomatoes, and cabbage.
7. Drizzle with cilantro-lime dressing and serve immediately.

Ingredients

• 1 cup quinoa (rinsed)
• 2 cups low-sodium vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, chopped
• ½ red onion, finely diced
• ¼ cup fresh parsley, chopped
• ¼ cup olive oil
• 3 tbsp fresh lemon juice
• 1 garlic clove, minced
• Black pepper to taste

Instructions

1. Bring vegetable broth to a boil and add rinsed quinoa. Reduce heat and simmer for 15 minutes until tender.
2. Fluff the quinoa with a fork and let it cool to room temperature.
3. In a large bowl, combine cooled quinoa, tomatoes, cucumber, bell pepper, red onion, and parsley.
4. Whisk together olive oil, lemon juice, minced garlic, and black pepper.
5. Pour dressing over the salad and toss well to combine.
6. Serve chilled or at room temperature.

Ingredients

• For the pesto:
• 2 cups fresh basil leaves, packed
• ⅓ cup pine nuts or unsalted walnuts
• 3 garlic cloves
• ½ cup extra virgin olive oil
• ¼ cup Parmesan cheese (optional for dairy-free)
• 2 tbsp fresh lemon juice
• Black pepper to taste
• For the chicken and vegetables:
• 4 boneless, skinless chicken breasts (6 oz each)
• 3 medium carrots, cut into chunks
• 2 medium parsnips, cut into chunks
• 1 medium sweet potato, cubed
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp dried rosemary
• ½ tsp dried thyme
• Black pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat oven to 425°F (220°C).
2. Make the pesto: In a food processor, pulse basil, nuts, and garlic until finely chopped. With the motor running, slowly drizzle in olive oil until smooth. Add Parmesan (if using), lemon juice, and black pepper. Pulse to combine.
3. Place chicken breasts in a bowl and coat with half of the pesto (about ⅓ cup). Reserve remaining pesto for serving.
4. On a large baking sheet, toss carrots, parsnips, sweet potato, and red onion with olive oil, rosemary, thyme, and black pepper.
5. Spread vegetables in a single layer on one side of the baking sheet.
6. Place pesto-coated chicken breasts on the other side of the baking sheet.
7. Roast for 25-30 minutes, flipping chicken halfway through, until chicken reaches 165°F internally and vegetables are golden and tender.
8. Let chicken rest for 5 minutes before slicing.
9. Serve chicken with roasted vegetables, drizzled with reserved pesto and garnished with fresh parsley.

Ingredients

• 1 large head cauliflower, cut into florets
• 3 tbsp olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 can (15 oz) no-salt-added crushed tomatoes
• ½ cup coconut cream or Greek yogurt
• 2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• ½ tsp paprika
• ¼ tsp cayenne pepper (adjust to taste)
• Black pepper to taste
• 1 tbsp fresh lemon juice
• ¼ cup fresh cilantro, chopped
• ½ cup water or low-sodium vegetable broth

Instructions

1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 2 tablespoons olive oil and black pepper. Spread on a baking sheet and roast for 20-25 minutes until golden and tender.
3. While cauliflower roasts, heat remaining olive oil in a large skillet over medium heat.
4. Add diced onion and sauté for 5-7 minutes until softened and lightly golden.
5. Add garlic and ginger, cooking for 1 minute until fragrant.
6. Stir in garam masala, cumin, coriander, turmeric, paprika, and cayenne. Cook for 1 minute to toast the spices.
7. Add crushed tomatoes and water or broth. Bring to a simmer and cook for 10 minutes, stirring occasionally.
8. Reduce heat to low and stir in coconut cream or yogurt until well combined.
9. Add roasted cauliflower to the sauce and gently toss to coat. Simmer for 3-5 minutes.
10. Stir in lemon juice and season with black pepper to taste.
11. Garnish with fresh cilantro and serve over cauliflower rice or gluten-free naan.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 3 medium zucchini, spiralized into noodles
• 4 garlic cloves, minced
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp fresh parsley, chopped
• 1 tbsp fresh basil, chopped
• ½ tsp red pepper flakes
• Black pepper to taste
• Lemon zest for garnish
• Cherry tomatoes, halved (optional)

Instructions

1. Pat shrimp dry with paper towels and season lightly with black pepper.
2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
3. Add shrimp and cook for 2-3 minutes per side until pink and cooked through. Remove and set aside.
4. In the same skillet, add remaining olive oil and minced garlic. Sauté for 30 seconds until fragrant.
5. Add zucchini noodles and cherry tomatoes (if using). Toss for 2-3 minutes until just tender but still crisp.
6. Return shrimp to the skillet. Add lemon juice, red pepper flakes, and toss to combine.
7. Remove from heat and stir in fresh parsley and basil.
8. Garnish with lemon zest and serve immediately.

Ingredients

• 1 lb lean ground turkey
• 1 head butter lettuce or romaine, leaves separated
• 1 cup mushrooms, finely diced
• ½ cup water chestnuts, diced
• 1 red bell pepper, finely chopped
• 2 green onions, sliced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp olive oil
• 2 tbsp rice vinegar (unseasoned)
• 1 tbsp fresh lime juice
• 1 tsp sesame oil
• ½ tsp red pepper flakes
• Black pepper to taste
• ¼ cup fresh cilantro, chopped
• 1 tbsp sesame seeds (optional)

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Add ground turkey and cook for 5-6 minutes, breaking it apart until browned.
3. Add mushrooms, water chestnuts, bell pepper, garlic, and ginger. Cook for 4-5 minutes until vegetables are tender.
4. Stir in rice vinegar, lime juice, sesame oil, red pepper flakes, and black pepper. Cook for 1-2 minutes.
5. Remove from heat and stir in green onions and fresh cilantro.
6. Spoon turkey mixture into lettuce leaves and sprinkle with sesame seeds.
7. Serve immediately with extra lime wedges on the side.

Ingredients

• 1 lb boneless, skinless chicken breast, sliced into strips
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp olive oil
• Juice of 2 lemons
• 1 tbsp fresh basil, chopped
• 1 tbsp fresh oregano, chopped
• Black pepper to taste
• 1 tbsp cornstarch (gluten-free)
• ¼ cup water

Instructions

1. Heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat.
2. Season chicken strips with black pepper and cook for 5-7 minutes until golden and cooked through. Remove and set aside.
3. Add remaining oil to the pan. Stir-fry broccoli, bell peppers, and snap peas for 4-5 minutes until crisp-tender.
4. Add minced garlic and grated ginger, cooking for 1 minute until fragrant.
5. Mix cornstarch with water to create a slurry. Add to the pan along with lemon juice.
6. Return chicken to the pan and toss everything together for 2 minutes.
7. Remove from heat and stir in fresh basil and oregano.
8. Serve immediately over cauliflower rice or gluten-free rice noodles.

Ingredients

• 2 salmon fillets (6 oz each)
• 2 cups fresh broccoli florets
• 1 cup rainbow carrots, cut into sticks
• 1 medium zucchini, sliced
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh thyme
• 2 garlic cloves, minced
• Black pepper and lemon zest to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a lined baking sheet and drizzle with olive oil and lemon juice.
3. Sprinkle fresh dill, thyme, minced garlic, and black pepper over salmon.
4. Arrange broccoli, carrots, and zucchini around the salmon.
5. Drizzle vegetables with remaining olive oil and season with black pepper.
6. Roast for 18-20 minutes until salmon is cooked through and vegetables are tender.
7. Garnish with fresh lemon zest and additional herbs before serving.

Ingredients

• 1 cup unsalted raw almonds
• ¾ cup pitted dates
• 2 tbsp unsalted almond butter
• 1 tsp vanilla extract
• ¼ tsp cinnamon
• 2 tbsp cocoa powder (optional)
• Pinch of black pepper

Instructions

1. Pulse almonds in a food processor until finely chopped.
2. Add dates and almond butter, pulse until mixture resembles coarse breadcrumbs.
3. Add vanilla extract, cinnamon, cocoa powder (if using), and black pepper. Pulse until mixture comes together.
4. Roll mixture into 12 balls, about the size of walnuts.
5. Refrigerate for at least 30 minutes before serving.
6. Store in an airtight container in the refrigerator for up to 1 week.

Ingredients

• For the crust:
• 1 cup gluten-free oats
• ½ cup unsalted almonds, ground
• 3 tbsp unsalted butter, melted
• 1 tbsp raw honey
• For the filling:
• 8 oz cream cheese (softened)
• ¼ cup Greek yogurt
• 2 tbsp raw honey
• ½ tsp vanilla extract
• For topping:
• 8 fresh strawberries, sliced
• 1 tbsp fresh lemon juice

Instructions

1. Mix gluten-free oats, ground almonds, melted butter, and honey in a bowl.
2. Press mixture into 8 muffin cups lined with cupcake liners to form crusts.
3. Beat softened cream cheese, Greek yogurt, honey, and vanilla until smooth and creamy.
4. Divide filling evenly among muffin cups, smoothing the tops.
5. Refrigerate for at least 2 hours until set.
6. Top each bite with sliced strawberries and a drizzle of lemon juice.
7. Carefully remove liners and serve chilled.