Apple Spiced Collard Greens

2-3 bunches collard greens, rinsed and chopped
1 small to medium fresh apple, diced
1 Tablespoon extra-virgin olive oil
4-6 cloves garlic, crushed
1/4 to 1 teaspoon dried chili flakes (crushed red pepper)
1/4 to 1/2 cup organic apple cider or apple juice
1-2 Tablespoons raw apple cider vinegar
1/2 teaspoon sea salt, or to taste

1. Heat oil in a large pot over medium heat. Add garlic and sauté for 30 seconds; then add the chili flakes, diced apple, chopped greens, apple cider or juice, and continue to stir. 
2. After about 4-6 minutes, or when the greens are tender, remove from the heat. Add apple c ider vinegar and salt. Toss gently and serve.

Recipe adapted by Leigh Wagner PhD, MS, RD from The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre.

Roasted Sweet Potato Wedges

2 medium sweet potatoes, cut into wedges
1/8 teaspoon cinnamon
1/4 teaspoon seasoned salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/8-1/4 teaspoon garlic powder
Drizzle avocado oil, melted organic pasture butter or coconut oil

1. Preheat the oven to 450 degrees fahrenheit.
2. Cut sweet potatoes into wedges, then combine with cinnamon, salt, cumin, black pepper, garlic powder and oil in a plastic bag or in a bowl. If plastic bag: seal and shake. If in a bowl: stir ingredients until coated. 
3. Place sweet potatoes on a baking sheet (do not overlap). Bake for 20 minutes or until very tender, flipping potatoes once during cooking. 

Adapted by Leigh Wagner PhD, MS, RD

Whipped Sweet Potatoes

4 large sweet potatoes
2 tablespoons organic pasture butter or ghee or coconut oil
¼ - ½ cup coconut milk (canned, full fat)
1 teaspoon vanilla extract
½ teaspoon pepper
½ - ¾ teaspoon sea salt
pinch(es) of nutmeg, cinnamon and/or cayenne pepper

1. Peel (unless organic) and cut the potatoes into chunks and place in a large pot. Cover with cold water and let come to a boil. Turn down to medium-high and let cook for about 20-30 minutes, or until potatoes are fork tender (should not be firm in the middle, for easy mashing).
2. Drain water and add potatoes back to the pot. Add butter/oil, coconut milk, salt, pepper, vanilla, and nutmeg. Whip with a whisk, fork, or immersion blender. You can also put them in a stand mixer and blend. 
3. Add more ingredients or additional spices, to taste.

Yield 4-6 servings

Recipe by Leigh Wagner PhD, MS, RD

Cauliflower Rice with Cilantro and Garlic


1-2 teaspoons Extra Virgin Olive Oil
1 large head cauliflower
3 cloves garlic, minced (or 3 tsp jarred garlic)
3/4 teaspoon salt or Herbamare (herbed seasoning salt)
1/2 bunch cilantro, chopped

1. Cut cauliflower into very large florets or chunks. Depending on the size of the cauliflower, you will want to divide the chunked cauliflower into 2 to 3 batches.
2. Place 1/2 or 1/3 of the cauliflower into a food processor and pulse or process it until the cauliflower turns into a rice-like texture. In a medium bowl, set aside each batch until you have finished "rice'ing" the cauliflower.
3. Heat a medium pan to low-medium heat and add the oil and minced garlic. Sauté for 2-3 minutes until garlic is softened.
4. Add the cauliflower and sprinkle the salt or Herbamare over the top. After about 5 minutes, add the chopped cilantro and continue sautéing for 3-5 more minutes until heated through.
5. Serve with Honey Mustard Chicken or any other place you'd use rice. I love serving it with this lovely and delicious Veggie Korma recipe from Seasonal and Savory.

Recipe by Leigh Wagner PhD, MS, RD

Leigh's Creamy Mashed Cauliflower

GF, GrF, DF, V, Vegan

1 large head cauliflower
2 cloves garlic, peeled
¼ cup olive oil-based mayonnaise or Veganaise (egg-free mayonnaise)
¼ - ⅓ teaspoon salt or Herbamare (herbed seasoning salt)
Freshly ground black pepper, to taste

1. In a medium or large pot with a steamer basket, fill pot with 1-2 inches water and bring to a boil.
2. Add cauliflower and garlic, reduce heat to a low boil, and cover pot.
3. Cook for 15 minutes or until cauliflower is very soft.
4. Drain water and add remaining ingredients to pot
5. Mash/blend the cauliflower and garlic mixture until creamy using a(n):
         -Potato masher
         -Immersion blender (a.k.a. “stick blender”)
          -Food processor
6. Adjust seasonings, if needed

Serves: 4-6

Recipe by Leigh Wagner PhD, MS, RDN