Recipies Archives > SLO Nutrition

Lisa Dawes
November 1, 2017

Butternut Squash Cashew Soup – November 2017

Serves: 6 Time: 30 minutes

3 tablespoons cold pressed extra virgin olive oil
1 large white onion, peeled and chopped
1 cup raw, unsalted cashews or cashew pieces
1 clove or 1 teaspoon garlic, minced (may used pre-minced garlic to save this step)
1 large butternut squash, peeled and cut into ½-inch squares (or purchase the pre-
peeled and pre-cut squash to save a step)
5 cups organic vegetable stock
2 tablespoons of fresh minced ginger
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon curry powder
1 teaspoon ground turmeric
Sea salt and pepper to taste
4 oz coconut cream or 8 oz coconut milk
1 small fresh sprig of rosemary

Warm the olive oil in a large stock pot over medium heat until the olive oil
shimmers. Add onions and cook until they soften and become translucent. Add
cashews and cook until slightly brown. Stir in garlic and cook for about 30 seconds.
Add the squash, broth, ginger, cumin, curry powder and turmeric. Stir and season
with sea salt and black pepper to taste. Bring the soup to a simmer, and then reduce
the heat to low, cover the pot, and cook until the squash can be pierced with a fork
(20 minutes or so). Let soup cool for 15-20 minutes.
Pour the contents of the pot into a blender or Vitamix. Start blending on low and
increase to the highest speed. Blend until creamy and smooth. You may use an
immersion blender for this step- keep the soup contents in the pot.
Return the soup to the pot if you are using a blender or Vitamix. Add the coconut
milk or coconut cream and the small sprig of rosemary to the soup. Cook on low
heat for about 20 minutes until soup has thickened. Remove rosemary before

Lisa Dawes
July 1, 2017

Cauliflower Tabbouleh Salad – July 2017

 1 large head of organic cauliflower
 ¾ cup lemon juice
 ¾ cup Cold pressed extra virgin olive oil
 1 bunch of organic green onions, chopped
 2 cups chopped organic Roma tomatoes
 1 teaspoon salt
 1 teaspoon pepper

1. Roughly chop one head of cauliflower, add it to the food processor and pulse until
it reaches a rice-like consistency.
2. Combine cauliflower with lemon juice in a large bowl
3. Add olive oil, parsley, green onions, tomatoes, salt and pepper
4. Stir well
5. Taste and add more salt and pepper if needed
6. Cover for 4 hours, stirring every hour

Lisa Dawes
June 29, 2017

Now that summer is finally here with festive beach outings and bonfires to look forward to, it’s the perfect time to experiment with some healthy, guilt-free snack ideas. I absolutely love summertime……the long days, beautiful weather and gathering with friends. I have a handful of “go to” appetizer to share with you that will make socializing over food and drinks much easier to stay on track with your healthy eating and fitness goals.

While the good ol’ standbys like chips-and-dip or macaroni salad, may be quick, easy…..and tasty too, they are quite possibly sabotaging your quest for that stealth summer bod. Instead of the same ol’ same ol’, why not surprise your crew with something fresh, healthy and delicious!

Here are a few of my easy, “Lisa approved” appetizers:

Cowboy Caviar


1 can organic corn

1 can organic black beans

1 handful cilantro, chopped

3 medium tomatoes, chopped

1-2 avocados, sliced

olive oil

balsamic vinegar

Tabasco, to taste

sea salt, to taste

ground pepper, to taste


Slice tomatoes, and avocado and chop cilantro and add to mixing bowl. Open canned corn and beans, drain, and add to the mixing bowl. Add olive oil, vinegar, salt, pepper and Tabasco to taste.

Serve with sliced vegetables like cucumber, celery, carrots, jicama and bell pepper

Veggie Kebabs


1 red bell pepper, cut into squares

1 yellow bell pepper, cut into squares

1 orange bell pepper, cut into squares

1 large white onion, cut into squares

1 carton of mushrooms, de-stemmed


Skewer veggies on wooden grilling sticks. Coat vegetables with olive oil, sea salt and pepper. Grill for approximately 10 minutes.

Homemade Avocado Hummus & Vegetables


For the hummus:

1 ripe avocado, pitted and peeled

1 (15-ounce) can garbanzo beans, drained and rinsed

2 tablespoons tahini

½ teaspoon teaspoon kosher or sea salt

2-3 teaspoons freshly squeezed lime juice

2 cloves garlic, minced

2 tablespoons extra virgin olive oil

For the sliced Veggies:

2 carrots, slices

2 stalks of celery, sliced

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 cucumber, sliced


Add all ingredients for the hummus mixture into a blender or food processor.

Puree on high until smooth.

Place humus into a serving bowl and sliced vegetables onto a serving dish and enjoy!

Grass-Fed Beef Sirloin Kebabs


½ cup plain Greek yogurt

2 Tbsp. chopped fresh dill

1 Tbsp. grated lemon rind

1 Tbsp. fresh lemon juice

1 tsp. sea salt, divided

1 lb. grass-fed top sirloin steak, trimmed

2 Tbsp. olive oil

1 tsp. ground coriander

1 tsp. black pepper

8 (8-inch(skewers)

Chopped green onions


Preheat grill/barbecue to 450-550 degrees F.

Combine yogurt, dill, lemon rind, lemon juice and ¼ tsp. salt in a small bowl and stir well.

Cut steak into 16, 4×1 inch strips and toss with oil. Sprinkle with coriander, pepper and remaining salt.

Thread 2 pieces of meat onto wooden skewer.

Coat barbecue grill with oils and place skewers onto barbecue. Grill uncovered for 90 seconds on each side or until slightly charred.

Sprinkle meat skewers with green onion.

Serve with yogurt dipping sauce and enjoy.

I hope you give these recipes a try. Don’t be afraid to get into the kitchen and try something new this summer! Home cooking is the best way to enjoy your summer eats and stay on track with your health goals.