Simple Squash Soup

Simple Squash Soup

Gluten free, dairy free, vegan  
1 T coconut oil
1 medium onion, chopped roughly
½” to 1” fresh ginger, peeled and roughly chopped
4-6 C peeled and chopped squash (pumpkin, butternut, delicata, kabocha, hubbard, etc.)
4-6 C vegetable stock
Salt and pepper

Directions

  • In a stock-pot, sauté coconut oil with onion and ginger, until soft.
  • Add Squash and stock.
  • Cook until soft (about 30-40 minutes).
  • Immersion blend, or slowly transfer to blender.
  • Mix until smooth.
  • Add a little salt and pepper throughout the process.

4x6 Recipe card for Simple squash soup

Simple Pumpkin Butter

Simple Pumpkin Butter

Ingredients

Vegan, gluten free, dairy free

2 C pumpkin puree
2/3 C maple syrup
1 T lemon juice
1 tsp lemon zest
¼ tsp ground allspice
¼ tsp ground cinnamon
¼ tsp grated nutmeg
¼ tsp ground ginger
1/8 tsp ground gloves
 

 

Instructions

1.Combine all ingredients in a medium sauce pan, cook over medium heat for 20-30 minutes. It should darken and thicken a lot.

2.Cool in a glass container in the fridge for 2 weeks.

3.Serve on toasted bread, add to oatmeal or a baked sweet potato!

Simple Tomato Quinoa Soup

Simple Tomato Quinoa Soup

tomato quinoa soupIngredients
½ large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 T olive oil or avocado oil
¾ C cooked quinoa
2 cans tomato sauce
2 T tomato paste
48 oz. vegetable stock
Salt & pepper

Instructions:

  1. Sauté onions, carrots and celery in oil in a stock pot until onions are soft (about 10 minutes) – add salt.
  2. Add vegetable stock (reserve ¼ to rinse tomato cans), cook for about 10 minutes.
  3. Add tomato sauce to pot. Use remaining stock to clean the sauce that stuck to the sides of the cans.
  4. Add tomato paste.
  5. Cook for about 20-30 minutes until vegetable are very soft. Add salt and pepper to taste.
  6. Blend with immersion blender and serve warm.
  7. Add quinoa and enjoy!

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

This recipe can easily be increased. The important thing is to use a baking dish or pan big enough so that they tomatoes are not too crowded. You want room between them for the moisture to escape, which concentrates the tomato flavor. If you use a metal pan, make sure it’s not aluminum or made of another material that might react with the acidic fruits.

And it’s up to you if you want to cut out the stems before roasting or not. You can see here I did some, but not the others (for whatever reason was running through my mind at the time.) The herbs can vary as well; basil, oregano, or marjoram all pair nicely with tomatoes.

Ingredients
2 tablespoons olive oil
1 clove garlic, peeled and thinly sliced
8-10 branches of fresh thyme & a few spring of fresh rosemary
OR 8-10 branches of basil & a few sprigs of fresh oregano
Salt and freshly cracked pepper
1 pound (450g) tomatoes, (8 small or 4 medium-sized)

Instructions:

  • Preheat the oven to 325 degrees F (165 degrees C.)
  • Pour the olive oil into a shallow baking dish or pan and add the garlic, thyme, rosemary, and salt and pepper.
  • Cut the tomatoes in half horizontally, then use a sharp knife to remove the stems, if you wish. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.

Spinach & Cannellini Bean Soup

Spinach & Cannellini Bean Soup

Spinach & Cannellini Bean SoupIngredients:
1 T Olive Oil
3 Garlic Cloves, minced
1 Yellow Onion, diced
1/2 tsp. Dried Thyme
1/2 tsp. Dried Basil
4 C Chicken Stock or Vegetable Stock
2 Bay Leaves
15 oz. Can of Cannellini Beans
2 C Fresh Spinach, Chopped
3/4 C Dried Orzo
Juice of 1 Lemon
1/4 C Fresh Parsley

Instructions:

  • In 1 T of olive oil sauté garlic and onions in a stock pot until translucent.
  • Add basil and thyme, sauté for a minute.
  • Add stock, bay leaves and with 1 C water.
  • Add beans and spinach heat for 10 minutes then add orzo, if using.
  • Cook for additional 30—45 minutes.

Fine Kale Salad

Fine Kale Salad

fine Kale SaladIngredients
1 bunch (about 1 lb) of fresh kale
1⁄4 C golden raisins

Dressing:
1 T lemon
1 T Olive Oil
1 tsp raw honey
Dash or salt and pepper
1/3 C raw sunflower seeds (or Pine Nuts)
3 T fresh Parmesan Cheese

Instructions:

  1. In a food processor pulse kale until finely chopped, then mix kale and currants in salad bowl.
  2. In a separate bowl whisk together lemon, olive oil, honey salt and pepper.
  3. Mix dressing with kale and currents.
  4. Sprinkle seed and cheese on top.
  5. Enjoy!

Health Benefits

  • Kale: High in Vitamin K, Vitamin A and Vitamin C. Kale is an amazing detoxifying food. It supports the liver because it is full of sulfur and fiber. It is also supportive because it has vitamin C which is helpful to the immune system and protects the liver against oxidative damage. It also help supports connective tissue. Steaming kale is the best way for fiber to be absorbed in the body.

  • Sunflower Seeds: High in dietary fiber (6.7g) they also have stress fighters like Vitamin C (1.3mg) and Iron (2.91mg). They contain ALA (n-2 fatty acid alpha-linolenic acid) which supports the heart. They also contain protein which is important in maintaining liver health and 1/3 cup of sunflower seeds contains 11 grams of protein.

  • Honey: Raw honey has been shown to help bile obstruction which can lead to liver damage and larger health issues. It has also been shown to help control blood sugar and glucose production in people with diabetes. Impaired glucose production can be one component that leads to fatty liver disease. Honey has magnesium, zinc, and potassium to name a few minerals. It also has polyphenols that act as antioxidants that can protect the body from free radical damage.

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Napa Cabbage Salad with Sautéed Tofu

Napa Cabbage Salad with Sautéed Tofu

Napa Cabbage Salad with Sautéed TofuNapa Cabbage Salad
½ head of napa cabbage, ribbon cut
1 walking onion
1 red scallion
1 carrot, shaved
1 tsp sesame seeds
1 T raw sunflower seeds

Dressing (make 2xs)
2 tsp soy sauce
1 tsp olive oil
¼ C honey
¼ C apple cider vinegar
¼ tsp ground ginger
Salt and pepper to taste

Instructions

  1. Combine cabbage, onion, scallion and carrot into a salad bowl
  2. Toss in ½ dressing
  3. Finish with sesame seeds and sunflower seeds

Sautéed Tofu

  1. Dry for 30-45 minutes on towel
  2. Prepare pan with 1 T avocado oil and walking onions
  3. Brush tofu with ½ dressing and cover with salt and pepper
  4. Sautéed until gold brown and delicious

Mackerel with Sizzled Garlic, Ginger and Tomatoes

Mackerel with Sizzled Garlic, Ginger and Tomatoes

Mackerel with Sizzled Garlic, Ginger and TomatoesIngredients:
2 whole mackerel, cleaned (ask fishmonger)
2 tsp sunflower oil
1 tsp grated fresh ginger
2 garlic cloves, chopped
2 tsp red chilies
1 bunch of green onions sliced
1 C cherry tomatoes sliced in half
1 tsp rice vinegar
1 T soy sauce

Directions:

  1. Heat Grill on high, then grill fish for 3-5 minutes on each side. Remove.
  2. Heat Oil in sauté pan, add ginger, garlic, onions tomatoes, chilies for 2-3 minutes.
  3. Place fish on plate and cover with onion/tomato mixture.
  4. Enjoy!

Health Benefits:

  • Mackerel: is a great source of essential fatty acids, magnesium and B2 which are all critical manage inflammation caused by Lyme disease and other autoimmune disorders. These nutrients can help support cognitive functions and suppress joint pain. Serving Mackerel with the skin will increase a daily dose of EFAs.
  • Ginger: is an ancient rhizome that has been used for thousands of years to aid gastrointestinal issues. It has over 400 compounds including oleic, capric and linoleic acids which are all essential fatty acids. It contains anti-inflammatory compounds called gingerols which support patients with multiple arthritis issues [Murray, 2005].
  • Tomatoes:  Consume only organic tomatoes to insure they are free from pesticides and antibiotics. Tomatoes are high in lycopene which is great for eye sight. They have been shown to have antioxidants which can improve oxygen in the blood. However, replace with spinach if on an elimination diet and nightshade vegetables are prohibited.

Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon SaladIngredients:
⅔ cup Quinoa
1 Canned or cooked Wild Caught Salmon
1 pint Grape Tomatoes
¼ cup Fresh Dill
½ bunch Scallions
1 Avocado
½ Red Onion
2 Limes (juice)
1 tablespoon Apple Cider Vinegar
2 tablespoons Olive Oil
Himalayan salt
Black Pepper (or Gosmashio)

Directions:

  1. Cook Quinoa according to package instructions.

  2. Drain canned salmon or flake prepared salmon.

  3. Combine quinoa, salmon, tomatoes, dill, salmon, avocado and onions in a medium bowl.

  4. To make dressing: in a separate bowl whisk together juice from Limes, Apple Cider Vinegar, Olive oil, Salt and Pepper.

  5. Add dressing to salad to taste.

  6. Enjoy!

Health Benefits:

  • Quinoa: Related to beet, chard and spinach, 3.5oz of quinoa has 14g of protein! It is packed with vitamins and minerals like Thiamine (B1)–31%, Riboflavin (B2)–27% , Folate (B9)–46%, Pyridoxine (B6)–38%, Magnesium–55%, Iron-35%, Phosphorous–65%, and Zinc–33%. Usually considered a grain quinoa is actually a seed, and is gluten-free. It is great any time of day, but make sure to rise through a fine mesh strainer it before cooking to remove any grit.

  • Salmon: When purchasing, choose Pacific wild caught because it is much higher in nutrients than farmed. Studies have shown farmed salmon has higher levels of pesticides because of food they are given. The Omega-3 fatty acids in Salmon are great for mental health and excellent for maintaining balanced blood sugar. It is also a great source of protein, potassium, selenium and B12.

  • Apple Cider Vinegar: Has been proven to promote satiety after eating, and is very important in maintaining blood sugar levels. It contains chromium which is a critical enzyme used in blood sugar regulation. It is alkalizing and help improves digestion, aids in circulation and improves the livers ability to detoxify. Studies show that when a body has higher pH levels, this acid environment is more energy draining, Apple Cider Vinegar can balance these levels.

Tuna Avocado Salad Sandwich

Tuna Avocado Salad Sandwich

Tuna Avocado Salad SandwichIngredients:
5 oz. Light Tuna (water packed)
1 Avocado, ripe
½ C thinly sliced red onion
½ Apple, diced
¼ C Walnuts, chopped
2T Dill, fresh, chopped
1 tsp Mustard (honey is preferred, but other styles will be great)
2 slices of Sprouted Wheat toast (or Romaine Lettuce if GF)
(Optional toppings – spinach, tomatoes, pepperocinis, or pickles

Directions:

  1. Combine all ingredients, except bread. Refrigerate for at least 1 hour.

  2. Spread salad over toast.

  3. Add toppings.

  4. Enjoy!

Health Benefits:

  • Apple:  One of the most amazing fruits and is high in many vitamins and minerals. Vitamin C (4.6g), Iron (.12mg) and Fiber (2.4g) are all stress fighters found in apples. Apples are considered a flavonoids, and help control heart disease. However, buy only organic apples to prevent ingestion of endocrine disrupting pesticides used in many large apple orchards.

  • Walnuts: High in dietary fiber (6.7g) they also have stress fighters like Vitamin C (1.3mg) and Iron (2.91mg). They contain ALA (n-2 fatty acid alpha-linolenic acid) which supports the heart.

  • Dill: Dill is a member of the parsley family which means it is high in vitamin C and calcium, it also supports bone health. It is a natural anti-bacterial and has been used in ancient cultures to fight off infections. Because of its dark green color, it contains phytonutrients important in fighting free radical damage readily available during the summer months.  Dill has been used to help with insomnia and as headache relief. It is a powerful digestive support herb, as well.