Simple Sautéed Broccoli

I am a big fan of this veggie… Maybe because it brings back memories from my childhood, pretending to be a giant and eating trees. Maybe because I know how beneficial it is, full of vitamins, antioxidants and fiber. Probably because it is priced reasonably and super easy to cook. Definitely because it can be thrown on top of, mixed in with, or served as a side dish with SO MANY different meals.

Although I include broccoli into many different dishes, this way is one of my favorites. I always get complimented on this dish, and it is so easy… really.

Start with a head (or 2) of broccoli, depending how many people (or pets) you are making it for. Using a sharp knife, chop off the very bottom part of the stem because it is usually very tough and fibrous. If you want, you can save this for juicing.

Using a smaller knife or a veggie peeler, begin to cut away the tough, outer layer of the “trunk” along with any of the small branches until you see the lighter green, tender interior.
peeling stemSeparate the crown of the broccoli from the stem.

Slicing the stem in half, and then lengthwise a few times, usually leaves you with the perfect size pieces. A lot of people discard the stem, not aware that it is just as tender and tasty as the florets.

Cut into the crown lengthwise, using the small stems as guidelines. Personally, I like to leave it in bigger pieces, but feel free to chop it as small as you like.florets

Put all of your pieces into a pan with just enough water to cover the bottom of the pan. Cover, and turn the heat on high. Once the water begins to boil, let the broccoli cook for just a few minutes. You want it to be cooked through, but still bright green and crispy. Strain the water and top with a drizzle of olive oil, salt and pepper. That’s it!

Steaming the broccoli in water reduces the amount of oil used in the usual sautéing process, which cuts down on fat and calories.  Cooking the broccoli for just a few minutes still leaves it alive and tender, not mushy and puke green (like we all have witnessed once or twice in our lives).

This cooking method keeps  the broccoli great in the fridge for a few days, so feel free to cook up some extra.  Chop it up and throw it into a soup, mix it in with your omelet, or simply re-heat it over the stove.

Like always, there are optional toppings. I have used spirulina, hemp seeds, garlic salt, sesame seeds, nutritional yeast, fresh grated garlic, turmeric, red pepper flake, melted parmesan… you get the idea. But even without these extras, this freshly cooked broccoli is delicious!

If you prefer eating your broccoli raw, try out this raw broccoli dish that was featured on

As always, thanks for checking in… and keep eating those veggies!

with love and edible trees,



Sautéed Cabbage with Tomatoes and Hemp Seeds

You will need :

2 cups shredded cabbage

2 cloves garlic, sliced

½ cup diced tomatoes

2 tablespoons hemp seeds

¼ cup low sodium vegetable broth

olive oil

salt and pepper

red pepper flakes

Begin by adding olive oil and sliced garlic to a fry pan over medium heat.  When garlic begins to turn brown (after a few minutes) add the diced tomatoes and sprinkle with salt, pepper and red pepper flake.  Cook for a few minutes, until tomatoes soften.

sauteed tomatoes

Add cabbage and vegetable broth to the pan and cover.  After about 2 minutes, check the cabbage and mix everything together.  Continue cooking, covered, until the cabbage is cooked through and soft, usually just another few minutes.

Serve hot, and top with a sprinkle of hemp seeds.

cabbage sauteed 2

This is a great dish because it’s quick, easy, and super delicious and nutritious.  Cabbage is an awesome veggie known for its cholesterol lowering benefits, is loaded with antioxidants and fights inflammation in the body.  It has been shown in many studies to prevent and fight cancer.

Hemp seeds are a complete protein, one that is easily assimilated in the body.  These seeds are full of the awesome Omega-3’s that promote brain function and fight inflammation.

So eat up!! And get some cabbage in your life!

with love and cruciferous veggies,


Red Kuri Squash Soup

About a week ago, I was browsing around at the farmers market when this deep orange squash caught my eye.  I had never seen one like

Red Kuri squash from the farmers market.

it before, so I inquired.  “It’s called a red kuri squash, and the flavor is similar to that of a pumpkin” the man behind the booth told me.

“Whoa”, I responded.  “I have to try it”.

Since then, I have been admiring this kuri squash in my basket of fruits and veggies that I keep on a counter in my kitchen.  Last night, after discussing dinner options with Amy, I decided that I would turn this kuri squash into a soup.

I searched around for some recipes, and I found one that I tweaked to my own liking.

You will need:

1 kuri squash, peeled, and diced

½ medium onion, coarsely chopped

2 cloves of garlic

1 piece of fresh rosemary (or a bay leaf)

1 fennel bulb, cored and cut into this wedges

½ cup of chopped, toasted pecans

Olive oil (about 1 tablespoon)

1 pinch cayenne

1 pinch turmeric

Preheat your oven to 375˚.

Begin by cutting your kuri squash in half and cleaning it as you would a pumpkin, removing all of the seeds and stringy flesh.  If you like pumpkin seeds, try cleaning and roasting these seeds… I hear that they are pretty great.

Peel your squash, and cut it into cubes.

Add the squash, onion, garlic, rosemary and some salt to a large saucepan along with 2 cups of water.  Bring the water to a boil, and then cover and simmer over low heat until the squash is tender, about 20 minutes.

Squash, onions, garlic and rosemary cooking in a saucepan.

Next, place the fennel wedges on a baking sheet (covered with parchment paper to save a messy clean up) and toss with olive oil, salt and pepper.  Toss well.  Roast the fennel for about 25 minutes, until the fennel is tender and beginning to brown.

Roasted fennel, just out of the oven.

When the squash is finished cooking, discard the twig of rosemary and working in batches, puree the soup in a blender.  Return the soup to a saucepan to keep it warm.  When the soup is fully blended, add the pinch of cayenne and turmeric, and more salt and pepper to taste.

Ladle the soup into bowls and garnish with the roasted fennel, toasted pecans, and a drizzle of olive oil.

The soup can keep in the fridge.

The finished product.

The night was a big success.  Amy and I were incredibly excited about how the soup came out, and LOVED the roasted fennel and pecans. Yum!

with love and squash,


Super Salad

At Crafted Wellness, we love our salads.  We swoon for big, delicious, green, hearty, organic salads. We find ourselves throwing together a simple salad like the one below on the regular. It’s great on-the-go, for lunch, or even for a quick and light dinner. We like to prepare a big batch of quinoa early in the week so that we can mix it into our dishes and have it at the ready.  The seeds and quinoa in this salad help you to stay full without weighing you down.  The raw greens provide you with energy. And the avocado provides you with healthy fats that will leave your skin and insides glowing. Its super because of the way it makes you feel after you eat it: energized and ready to take on the world! 😉

Super Salad
serves 1

A Super Salad Amanda made for us when we were prepping for our ‘Eating for Energy’ workshop

2-3 cups of greens
1/2 avocado, sliced
1/4 cup of seeds (raw sunflower or raw pumpkin seeds are great)
1/2 cup of cooked quinoa
raisins, handful
Simple Balsamic Dressing
salt and pepper to taste
* any other fresh vegetables you have (tomatoes, carrots, celery, etc)

Place all ingredients in a large bowl and mix.

We hope this makes you feel as good as we do when we eat it!

with love and ‘super’ hero foods,


Tomato and Corn Salad

I’ve been going nuts for tomatoes lately; the farmers market is bursting with juicy, delicious, beautiful tomatoes and I love it. Farm fresh (or garden fresh) tomatoes taste so much different from their grocery store counterpart; once you have the fresh one’s there really no turning back. The tomatoes that you get in the grocery store have most likely been refrigerated and traveled from afar, especially out of season. Once I learned that tomatoes are a food that should not be refrigerated I started to notice the difference; they lose flavor when they’re refrigerated so it’s best to keep them out. I made a big batch of this salad the other day and it kept well for a few days (I had to refrigerate it but since they hadn’t been refrigerated up to that point they still tasted delicious). Leaving the corn raw is another tip I’ve learned along the way, it adds a great sweet crunchy flavor.


You can modify the amount according to your tastes, if you love garlic put it two cloves, if you love basil put in a while bunch, etc…

1 carton of cherry and/or grape tomatoes, sliced in half
1 piece of corn, shucked and kernels cut off the core
1/2 bunch of basil, roughly chopped
1 small sweet white onion, chopped
1 garlic clove, minced
Apple cider vinegar, to taste
Olive oil, to taste
Salt, to taste

Place all ingredients in a large mixing bowl and stir until thoroughly mixed.

I served this over quinoa, but it’s great on it’s own, on top of salad or mixed in with pasta! Get your fill before tomato season ends!

with love and tomatoes,


Simple Hummus

I had some friends coming over for dinner last night and since I was strapped on time I was brainstorming the fastest, simplest and healthiest things I could throw together for them! I immediately thought of hummus as an appetizer; it’s quick and delicious. I love hummus but I often avoid it in the store because I know there are unnecessary preservatives in it and I tell myself I should just make it, the thing is I never make it! So I was excited to whip this up the other day, it was ridiculously easy and I’m sure I’ll start to keep this on hand more often.


2 cups of organic chickpeas
1/4 cup of water
1 tablespoon of extra virgin olive oil
1/3 cup of lemon juice
1 teaspoon of sea salt
1/3 cup of tahini
2-3 cloves of garlic

Place all ingredients in a blender or food processor and blend until smooth. I suggest serving with carrot, pepper or celery sticks (or all 3). Also great to add a scoop of hummus into your salad, super good.

Do you have any favorite hummus recipes? If so, we’d love to hear them!

Hummus with basil leaf and paprika garnish