KITCHARI SOUP FOR COLD + FLU SEASON

Colds seem to have hit many I know as school starts, weather fluctuates and allergens fly. This soup is a favorite of mine. Really easy, adaptable and a wonderfully nourishing meal in times of illness, pregnancy-related nausea and anytime a warm cup 'o something sounds really grand.

[THE RECIPE]

1/4 c. ghee
1 T. sea salt [more as desired]
1 c. chopped maitake mushrooms [or mushroom of choice]
1 T. ginger, minced very fine
1 c. chopped leeks or onions
1 c. celery root [optional]
1 1/2 c. sweet potatoes and/or carrots
1 1/2 c. potatoes [red or yellow skinned]
2 c. garbanzo beans
2 c. basmati rice
4 c. chicken or vegetable broth
4 - 6 c. water
1 - 2 c. peas [depending on preference]

Warm ghee over medium heat in large soup pot. Add mushrooms, onions [if using] and ginger. Saute until mushrooms are golden brown [5 - 8 minutes] stirring frequently. Add leeks [if using in place of onions] and celery root. Saute an additional 5 minutes, stirring occasionally.

Add sweet potatoes, carrots, potatoes, garbanzo beans, rice and salt to pot and mix well.

Pour in broth and 6 cups water. Bring liquid to boil. Once boiling, reduce heat to medium-low or at a temperature that will maintain a gentle simmer. Cook for 40 - 45 minutes. Check at the halfway point and add more water if mixture seems too thick.

With about 5 - 10 minutes remaining of cooking time, add peas and continue to simmer.

Remove from heat, add salt as desired, and serve!

VEGAN LENTIL AND BEAN SOUP with miso

It's been cold for the last few days. Really cold. At least to me. I've found the best way to cure the cold is to warm from the inside out using food, beverage in the form of warming teas or ginger water, moxa [a Traditional Chinese Medicine therapy] and yoga. Soups are my friend these days and this, my latest creation. Allowing my body to lead, I follow my tongue when creating the recipes found here. May sound kooky but when it comes to needs, my body knows best.

A bit crazy to admit, this is my first foray into using miso and I'm hooked. A food I've wanted to try for quite sometime, this seemed like a great way to give it a go. Miso is a fermented soy bean paste with a strong salty flavor. As with most foods, the fermentation process increases digestibility thus making the nutrients contained within more available to our digestive process. It happens to be a fantastic substitute for meat-based broths.

I use here and am partial to Eden Foods for a few reasons: they are a company local to my state and have impressive environmental standards, have a great fermentation process, cans are free of BPA, and Eden is one of the only store-bought brands of beans I can digest without uncomfortable side effects. You can find this brand at your local health food store and possibly your general grocery store or through Vitacost [a discounted healthy food online ordering option - sign up using this link and you'll receive $10 off your first order].

Enjoy!

[THE RECIPE]

Soak the lentils the night before by placing measured lentils in a glass bowl. Cover the lentils with water so that the liquid rises about an inch over the lentils. Add a tablespoon or two of apple cider vinegar. Cover with a lid or a plate and let soak over night or for 8 hours. After 8 hours, drain lentils and rinse well. Set aside.

Prepare vegetables [carrots, celery, mushrooms, ginger, garlic, onions, and turmeric] by chopping and mincing prior to making the soup.

3 cups chopped carrots [4 - 6 whole]
3 cups chopped celery [1 small bunch]
1 cup finely chopped shitake mushrooms
1 medium - large onion, finely chopped
4 - 6 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon fresh turmeric, minced
3 - 4 tablespoons avocado oil
1 tablespoon each: dried thyme and oregano, ground cumin and coriander, Herbamore [optional]
2 - 4 teaspoons of sea salt
1 teaspoon freshly ground pepper
1 whole bay leaf
1 15-oz can diced tomatoes [no added salt]
4 cups green lentils, pre-soaked
1 15-oz can adzuki beans [Eden brand]
1 15-oz can cannellini beans [Eden brand]
8 cups water
2 tablespoons miso paste [Eden brand]
1/2 bag frozen leafy greens [chard, kale, spinach]

Heat the avocado oil in a large soup pot over medium heat. When the oil is warm, add the onions, garlic and mushrooms to the pot. Cook over medium heat for about 5 minutes [stirring frequently], add ginger and turmeric, and continue to cook the mixture for another 3 - 5 minutes or until onions become soft.

Add carrots and celery, herbs, salt and pepper. Cook for another 5 - 7 minutes, stirring frequently.

Add tomatoes, lentils and water to the pot and increase the heat to high. Once the water boils, reduce the heat to a strong simmer and add the beans. Stir well to combine all the ingredients.

Let soup simmer for 20 - 30 minutes or until lentils become soft.

Blend the about 1/3 of the soup in either a blender or using an immersion blender.

Add miso paste and leafy greens. Taste and add salt if needed. Reduce heat to low for 3 - 5 minutes.

Remove from heat and let cool for 10 minutes prior to serving.

POST-TRAVEL VEGETABLE SOUP with ground turkey

After a week of traveling my family's immune systems are a bit exhausted. This recipe comes from that place - a desire for warm, simple nourishment.

[THE RECIPE]

Note: This recipe uses carrot and fennel tops, referring to the green leaves or "tops" of the carrots and fennel. If you don't have access to these [being it's winter], save this sauce recipe and come back to it in the summer when greens are abundant. Often, the tops of carrots and fennel are disposed of but they are usable, delicious, and make an awesome [green!] addition to soups, pasta, and roasted vegetables, especially in the winter months when fresh greens are scarce. 

1 medium - large yellow onion, peeled and chopped into small pieces
2 T. ghee or coconut oil

2 large garlic cloves, minced
1 1/2 T. fresh ginger, minced

1 celeriac or celery root, peeled and cut into small cubes

4 c. carrots, minced using food processor or blender

2 c. celery stalks and leaves, thinly sliced

3 medium size sweet potatoes, peeled and cut into small cubes

4 c. turkey bone broth

2 - 4 c. water

1 lb. ground turkey

2 tsp. sea salt [if using store bought broth, eliminate salt and add only as necessary]
freshly ground pepper 

1 10 - 12 oz. bag of cut frozen green beans

1 10 - 12 oz. bag of chopped frozen kale
4 ounce jar of carrot and fennel top sauce [see recipe below], optional
black sea salt, optional
dulse flakes, optional

For the sauce:

4 c. fennel tops or green leaves
4 c. carrot tops or green leaves
extra virgin olive oil

Place the greens in a blender and add about a half cup of olive oil. Blend on high, scraping sides or using tamper to push the greens into the oil. Add oil as necessary until a sauce or dressing like consistency has been achieved. Pour into 4-ounce ball jars, cover tightly and freeze until needed.

Prepare all vegetables by peeling and chopping as noted. Set aside.

Warm ghee or coconut oil over medium heat. Once melted, add chopped onion and toss to coat. Saute, stirring occasionally, until onions begin to soften and become transparent, 5 - 7 minutes.

Add minced garlic and ginger and saute until aromatic, about 5 minutes. Add celeriac and cook for 3 minutes. Toss in carrots, celery, and sweet potato. Cook for an additional 5 minutes.

Pour in turkey broth and water. Bring to boil over medium-high heat. Reduce heat to simmer, cover, and cook for 20 - 30 minutes or until sweet potato is tender when poked with a fork.

While the soup is cooking, place thawed ground turkey in a large skillet over medium-high heat. Sprinkle with sea salt and pepper and cook until meat is thoroughly done and no pink is visible. Set aside.

Once sweet potatoes are tender, reduce heat to low. Add cooked turkey, green beans, kale, and sauce. Cook until beans are bright green and tender.

Spoon into bowls and garnish with black sea salt and dulse flakes.

VEGETARIAN BROCCOLI-POTATO SOUP with sauteed garlic, onion, and herbs

I typically like a good snow. I figure, if it's going to be cold why not be sparkling white? And I really love a good winter storm that keeps up nestled close to the fire with hot tea and coloring books. Yesterday was both and I couldn't stop thinking about a warm, creamy soup. In an effort to use some things up, which is generally where most of the recipes found here originate, I followed my taste buds directly to here: creamy potato broccoli soup in vegetarian style. No cheese, no cream, no worries.

A couple of words about the recipe. White beans are an awesome way to add a creamy texture without the cream. The beans, in combination with nutritional yeast, come out in the vicinity of cheesy. I highly recommend using bone broth here as it provides a deeper, richer flavor but vegetable broth will work just fine. If you're using store-bought broth, reduce the salt listed in the recipe to at least half and taste as you go. And please oh please don't skip on the roasted broccoli and seeds or sauteed garlic and onion. Whole new level of awesome.

If you're a winter hater I hope you find ways to enjoy it in the simplest of forms. If you're a cold weather lover, may this add to your glee. And either way, may you find the loviness in today.

[THE RECIPE]

7 T. ghee, divided
1 medium onion, thinly sliced

4 large cloves of garlic, peeled and minced

4 - 4 1/2 c. red potatoes, scrubbed and cut into small cubes
2 tsp. nutritional yeast [optional]
1 1/2 tsp. rosemary powder
2 tsp. sea salt or to taste
1/2 tsp. thyme
1/4 tsp. smoked paprika
1/4 tsp. turmeric
1/4 tsp. celery seed
freshly ground black pepper, to taste
1 c. white beans [great northern, butter beans, etc.], cooked and rinsed

4 c. turkey broth or broth of choice

4 c. water

1 head of broccoli, chopped into small pieces
1/2 c. pumpkin seeds
1 - 2 T. pure maple syrup

In a medium skillet, melt three tablespoons of the ghee over medium heat. Add onion and cook until onion is soft and translucent. Lower heat to medium-low and saute until onion is just beginning to brown. Remove from heat and pour cooked onion into a medium size pot. Set aside.

In the same skillet that onion was cooked in, add three tablespoons of ghee and minced garlic. Cook over medium-low heat until garlic is just beginning to brown. Remove from heat and add to the pot with the onion.

Place all remaining ingredients, except broccoli, in the pot with the onions and garlic. Cover and bring to boil over high heat. Once the boiling, reduce heat to medium-low and cook until potatoes are tender when poke with fork. Add broccoli and cook for an additional 7 - 10 minutes or until broccoli is soft and bright green. Remove from heat and let cook for 10 minutes or so.

While soup is cooking preheat oven to 425 degrees. Place half of the broccoli and pumpkin seeds on a parchment-lined baking sheet. Toss with about one tablespoon of ghee, syrup, and sprinkle with salt. Rub with your hands so that it is well combined. Bake until broccoli is bright green and just starting to brown on edges and pumpkin seeds are just becoming light brown, about 15 minutes. Remove from oven and set aside.

Once the potatoes and broccoli are tender, place half of the soup in a blender and blend until smooth. Add blended soup back to pot, stir to combine, and serve. You can also use an immersion blender and blend soup to a creamy chunky consistency.

Top with roasted broccoli-pumpkin seed mixture.

THE 'ALL THINGS WINTER SQUASH' SQUASH POST

This past fall something came over me and, like a squirrel collecting acorns, I stashed winter squash everywhere. Garage, basement, upstairs bedroom, refrigerator - basically wherever I could find cool, semi-empty space. There are a few reasons I look forward to winter each year: the fires, the soups, the warm blankets and slippers, the slowing down-ness of life and movement, the holidays, and the squash.

Okay, its mostly the squash.

Over the years I've collected and created a number of disappearing squash recipes and it's been a while since I've assembled them all in one place. So, here it is. If you have squash on hand or have been eyeing it at the market or store grab it. This is your one-stop, you have it so flaunt it, here's what to do with squash post.

[BREAKFAST / BAKED]

[BABY'S] PUMPKIN PORRIDGE
BRAN MUFFINS [sub fruit puree for squash puree]
PUMPKIN APPLE BREAD
PUMPKIN RICE BRAN MUFFINS
PANCAKES OR "SNEAKY CAKES" [sub fruit puree for squash puree]
SPICED PUMPKIN WAFFLES WITH MAPLE-GINGER SYRUP

[APPETIZERS / SNACKS / SIDES]

BAKED BUTTERNUT SQUASH CHIPS
BUTTERNUT SQUASH HASHBROWNS

"CHEESY" PUMPKIN DIP

ROASTED PUMPKIN SEEDS
SPAGHETTI SQUASH BABY CAKES WITH CRISPY SAGE

[MAIN DISHES / SOUPS / SALAD]

BUTTERNUT SQUASH LASAGNA
BUTTERNUT SQUASH MAC N' CHEESE
BUTTERNUT SQUASH PASTA SAUCE
CHIPOTLE BLACK BEAN STUFFED DELICATA
PUMPKIN RISOTTO
QUESADILLAS WITH "CHEESY" BUTTERCUP SQUASH FILLING
ROASTED DELICATA SQUASH
ROASTED VEGGIE-STUFFED HUBBARD SQUASH [great holiday dish!]
SIMPLE BREAKFAST [sub delicata squash or peeled and cubed winter squash for sweet potato]
SIMPLE PIZZA CRUST
SPAGHETTI [SQUASH] AND [NO MEAT] BALLS
SPAGHETTI SQUASH PAD THAI

BUTTERNUT SQUASH SOUP
END-OF-WINTER SOUP
WHITE CHILI WITH WINTER SQUASH BASE

SPRING SALAD [sub delicata or peeled and cubed winter squash for the sweet potato]
WINTER PUMPKIN MILLET SALAD

[DRINKS / SMOOTHIES]

CREME DE PUMPKIN SHAKE
PUMPKIN-GOJI SMOOTHIE [enjoy this warm for a nice winter twist]
SPICED PUMPKIN LATTE

[DESSERTS / SWEET TREATS]

BUTTERCUP CUSTARD
CREAMY PUMPKIN ICE CREAM
PUMPKIN-APPLE CRISP
PUMPKIN PUDDING
UP-SIDE-DOWN PUMPKIN PIE

WHITE CHILI WITH...[YOU'LL NEVER GUESS WHAT'S IN IT] + CHILI-SPICED ROASTED CAULIFLOWER

Disclaimer: If you're my wonderful husband who thought, "Maybe I'll give this post a read", please stop and do us both a favor by exiting out of this blog immediately. I'd rather not spoil this soup you love with a list of ingredients. Thanks and love you!  

Phew! That was close.

I shamelessly try to trick my husband in a number of meals. Okay, most of them. If you've been a guest around our table, chances are I've whispered to you the ingredients and begged you not to say a word. My husband has so many amazing qualities and one major Achilles heal - he has this thing about squash. Essentially he hates them. All of them. Which of course simultaneously breaks my heart and encourages me to see how often I can get him to eat them without his knowing.

Recently I've been working on how to do chili without tomatoes and beef and including [a lot of] winter squash. I've been mulling over different combinations and finally landed on the one you'll find here. The true test for any recipe I post is: will the man of the house eat it?

Guess what?

He emptied his bowl.

AND said the soup was amazing - maybe his favorite.

AND I remain at large, squash secret safely withheld.

So, if you're looking to change up your chili give this recipe a try! Below I provide a variety of add-in options and note the version I use at home.

May you survive these short, cold, snowy days with a bowl of warm goodness in hand and a mischievous twinkle in your eye.

And please, please! don't tell my husband.

[WHITE CHILI WITH WINTER SQUASH BASE RECIPE]
Serves 6

1 large onion, finely chopped
1 T. extra virigin, unrefined coconut oil
3 large garlic cloves [or 5 smaller ones], minced
1 lb. ground turkey [or omit for vegan/vegetarian and add more beans further in recipe]
3- 4 c. chopped vegetables of choice [peppers, carrots, daikon radish, sweet potato, corn, greens. I typically use carrots and daikon radish]

1 T. cumin-coriander blend*

1 T. dried cilantro
1 T. chili powder

1 tsp. oregano

2 - 3 tsp. sea salt, to taste
few grinds of black pepper
1 quart bone or vegetable broth of choice [homemade lamb bone broth is my favorite]
2 - 3 c. water or vegetable broth [start with 2 cups and add more if needed]
4 c. butternut [or other winter squash] puree
4 c. cooked Northern white beans [or 2, 15-ounce cans. I like Eden brand as they are one of the few who soak their beans overnight prior to cooking and canning]

Garnish options: fresh cilantro, cheese of choice, Greek yogurt, corn chips.

Saute onion in coconut oil over medium-low heat until onion is soft and translucent. Add garlic and saute an additional minute or two. Add ground turkey and cook until meat is not longer raw. Stir in cumin + coriander blend, cilantro, chili powder, oregano, sea salt, and pepper. Saute for a minute, stirring frequently. Pour in broth, water, chopped vegetables, and squash puree. Bring to boil and then reduce to a gentle simmer for 20 minutes or until vegetables are tender. Add white beans and cook for an additional 5 minutes. Allow to cool slightly [5 minutes] and serve.

*In a dry blender, food processor, or spice grinder blend into a fine powder 1 part whole coriander seed to 2 parts whole cumin seed.

This may be my two-year old's favorite veggie these days. A good friend of mine has us hooked on her Tahini Roasted Cauliflower. This got me thinking about other flavors that might be nice. Turns out chili spice is fantastic. This is a real no-fuss, "anyone can do it" recipe. Enjoy!

[CHILI-SPICED ROASTED CAULIFLOWER RECIPE]

1 large head [or 2 small heads] cauliflower
2 T. coconut oil, melted
appx. 1 tsp. chili powder
appx. 2 tsp cumin-coriander blend*
1/2 tsp. garlic powder
1/2 tsp. onion powder
1- 1 1/2 tsp. sea salt
freshly ground pepper

Preheat oven to 425 degrees. Cut cauliflower into medium-size chunks. Rinse and pat dry. Place cauliflower chunks on stoneware baking sheet or parchment-lined cookie pan. Toss with spices, salt, and pepper. Bake for 30 minutes. If cauliflower is beginning to brown and becoming crispy along the edges and bottom, remove from oven and serve. Otherwise continue to bake for up to 15 more minutes [in 5 minute increments] or until browned and beginning to get crispy.

GREEN SOUP WITH ASPARAGUS, LEEKS AND HERBS

 It's been a while! Here is one of my favorite soups this year. I love it for breakfast [try before you dismiss!]. For me and my body type, soups or cooked veggies in the morning provides a warm, nourishing, and grounding way to start the day. It's also a fantastic simple dinner - light and easy to digest. You can bulk it up by adding any or all of the garnish options listed below or serve it along side a small salad.

[THE RECIPE]

4 c. fresh or frozen asparagus [depending on the season you could also try green beans + zucchini in place of the asparagus or just use extra fresh or frozen greens like kale, spinach or chard], chopped or broken into 2-inch pieces
4 c. fresh or one small bag of frozen kale or spinach, chopped
3 large or 4 medium leeks, rinsed and sliced
2 large fennel bulb, rinsed and sliced, or 2 tsp. whole fennel seeds [or an extra leek in place of the fennel]
2 - 3 large garlic cloves, minced or sliced
1 - 2 T. ghee or coconut oil
sea salt and freshly ground pepper, to taste
4 c. bone broth, broth of choice, or water [I really like 2 c. lamb, chicken, or turkey broth + 2 c. vegetable broth]
6 c. water
2 T. dried fennel seeds
2 large bunches of fresh basil and/or parsley or 1 c. herb dressing
one large handful fresh dill leaves or 1 T. dried

In a dutch oven or large pot, warm ghee or oil over medium heat. Add cut fennel and leeks. Saute over medium-low heat until leeks begin to look transparent and fennel is soft [about 7 - 10 minutes]. Add garlic cloves and fennel seeds if using and saute for an additional 3 - 5 minutes or until fragrant. Season with a bit of salt and pepper, add asparagus, kale or greens, water and broth, stir, cover, and bring to boil. Reduce heat to simmer and cook for 10 minutes or until asparagus is bright green and soft. Stir occasionally. Remove from heat and stir in herbs [basil, dill, and/or parsley]. Carefully blend using an immersion blender or place in blender and blend in batches until very smooth. Return to pot. Garnish as desired. Enjoy!

Garnish Options: coconut kefir [recipe to come soon!], nut / seed milk of choice, toasted walnuts, goat cheese, cooked quinoa, cut avocado, finely sliced basil leaves

"END OF WINTER" SOUP

This year, more than others, I have anticipated spring with a surprising fervor. Winter has been long and very cold. Yet, as winter comes to a close I can't help but want a few "fare-well to winter" soups to see this season out in respectable fashion. Part of me is not quite ready to bid my squash friends good-bye as they have been common meal companions through these endless months. On the other hand, fresh greens are clamoring for attention, trying with reckless abandon to spring forth from the ground. The effort is just so hard to ignore! And who would want to? Asparagus, spinach, kale, baby lettuces, micro-greens - they're all singing like sirens "look at me, I'm here and ready to nourish you in a lighter way!"

So here is a wrap up to our winter meals - we bid you adieu and prepare to embrace the growth, newness, beauty, excitement and energy of spring!

[THE RECIPE]

1 T. coconut oil or ghee
1 large onion, chopped
6 cloves of garlic, minced
8 large yellow or orange carrots, rinsed and cut into chunks
1 large head cauliflower, rinsed and cut into chunks
2 c. pumpkin or winter squash puree [or 4 c. peeled and cubed fresh or frozen]
8 c. broth or stock of choice
1 tsp. dried thyme
2 T. dried sage
2 bay leaves
sea salt and freshly ground pepper, to taste

Over medium heat, melt coconut oil or ghee in large soup pot. Once melted, add onion and saute until just transparent. Add garlic and saute another minute or two. Sprinkle in thyme, sage, and bay leaves and stir for 30 seconds or so. Add carrots, cauliflower, and pumpkin or squash if you are using cubed or frozen [if using puree wait until the end to add] and cook for a minute or two. Pour in broth or stock, stir, cover and bring to boil. Once soup is boiling turn heat down to allow for a simmer and cook until all vegetables are soft, about 30 minutes.

When vegetables are soft, turn off heat and let cool for 5 - 10 minutes. Add pumpkin or squash puree at this time if using. Very carefully blend with an immersion blender or blend in  batches in a blender. Return pureed soup to the pot, season with salt and pepper, and pour into individual bowls. Add toppings as desired.

[THE TOPPINGS]

Purple Carrot Chips
Follow this recipe using thinly sliced carrots in place of kale.

Kale Chips
Follow this recipe using kale cut into thin ribbons rather than whole leaves.

Toasted Pumpkin Seeds
Place shelled pumpkin seeds on a baking sheet. If you have a toaster oven, toast on the lowest setting once or twice. If you prefer the skillet method, place pumpkin seeds on skillet and roast on medium-high heat for just a minute or two until pumpkin seeds become fragrant and slightly brown. Stir consistently and don't take your eyes off of them!

Chopped Green Onion or Chives
If you grew onions or chives last year, check out the spot you planted them. You may be surprised to find them shooting up!

PUMPKIN EVERYTHING

Confession.

This post makes me want to cry it gets me so excited.

Seriously.

Fat tears of joy.

There are many things I love but few rival my affection for pumpkin. I'm not sure how to explain it except to say, try a few of the recipes listed here and you too may get the love.

Thus, as a shout-out to my favorite orange [sometimes green, and white, and blue, and yellow] beauty, here is a conglomeration of my best-of-show pumpkin and friends, well, everything!

Enjoy!

[BREAKFAST / BAKED]

Spiced Pumpkin Waffles with Maple-Ginger Syrup
Pumpkin [Rice] Bran Muffins
Pumpkin Porridge

[DRINKS]

Spiced Pumpkin Latte
Pumpkin-Goji Smoothie
Creme De Pumpkin Shake

[SNACKS / APPETIZERS / SIDES]

Roasted Pumpkin Seeds: 3 Ways
Roasted Delicata Squash
Cheesy Pumpkin Dip

[MAIN COURSES]

Butternut Squash Soup
Pumpkin Risotto
Spaghetti [Squash] and [No Meat] Balls

[DESSERT]

Pumpkin Ice Cream
Buttercup Custard
Upside-Down Pumpkin Pie
Pumpkin-Apple Crisp

CREAM OF KALE SOUP WITH HOMEMADE VEGETABLE BROTH

Hang out with a kid for a few moments and you'll quickly realize something - adults can be booorrrriiing.

Don't get me wrong, I love adult conversation, tasks, relationships, and responsibility. These and other things add meaning to my life. What I've found however, is adults have a hard time simply relaxing and having fun. Not "haha, I just bought a boat and a condo and I'm so good looking the mirror can't handle it and my wallet can't contain all the bills and my life is so busy and my cell phone won't stop ringing because I'm just that important" kind of fun. 

I mean real fun.

Fun void of busyness, to-do lists, self-proclamation, self-critcism, gossip, cruelty, empty relationships, superficial adventure, alcohol, small talk, and money - essentially fun absent of needing something to get us to fun.

Enter a child.

Kids need nothing to laugh - they laugh at themselves because life is simply hilarious. They play with whatever they can get their hands on and if all else fails, with air  because hey! there's a ton of that. They let their imaginations run wild and then they run wild. Kids fart and spit and get dirty and jumble their sentences in both confusion and excitement and run around naked and sometimes pee their pants but it's all good because life is awesome and the moment is to precious to worry about what anyone else thinks. Kids aren't proper or careful or neat or disciplined. 

Kids are expert be-ers.

Of course we can't live all of life like a kid - there is purpose to our growing up. Amazing things are built on the notion of maturation. 

But I wonder what would happen if we took a bit of child with us. 

For as long as I can remember I have loved to swing. Few things bring me the joy that comes when I'm sailing in the air, feet outstretched just trying to touch the sky, pretending I actually can. Swinging allows me both freedom and control. Faith and tangibility. Gut-busting excitement and unmovable peace. It makes me want to laugh and cry and squeal and listen. It brings out the best of opposites in me each and every time. 

Swinging is my kid-space. 

It's on the swing I allow my boundaries to shrink away and embrace the person I am and the world I live in. I give myself permission to be wholly me and express my emotions is their purest, deepest way. The swing reminds me that this world is good and beautiful and enchanted and worth believing in. The swing is where God speaks to my heart and my mind and every part of me I don't understand and every part I think I do. The swing embraces me in the moment and only asks that I climb up and start to pump, promising to take care of the rest. 

Swinging lets me feel all the realness of heaven while keeping me anchored to earth. 

Living a life of wholeness and health has a lot to do with food, what and the way we eat, but has so much more to do with our experience with living. If you go a day without a genuine smile [tragedies aside], you aren't living a healthy life. If you go a day without meaningful conversation where you both listen and are heard, especially with and by someone close to you, you aren't living a healthy life. If your answer for "how are you doing?" is "so busy" every time, you aren't living a healthy life. If you go a day without experiencing or noticing the hand of the Creator in the world around you, you aren't living a healthy life. If you look back on your day and can't point to a moment of authentic joy and purpose, you aren't living a healthy life.

Health may begin with food but it must turn to life, all of life, to be real and sustainable.

So maybe start by swinging. Put aside how old you are [or think you are] and let your boundaries crash, emotions go and, if only for a second, become a kid again.

Sometimes one second is all it takes to change your life.

[THE RECIPE]

1- 2 T. extra virgin olive oil

1 medium onion, finely chopped

1 - 2 large bunches of kale cut into small strips

1 large eggplant, roasted and peeled*

1 -2 heads of garlic, roasted**

6 c. white beans [Great Northern, white lima, or bean of choice] cooked, drained, and rinsed

8 c. vegetable stock [recipe below]

2 - 3 tsp. sea salt

1/2 tsp. ground white pepper

2 - 3 T. nutritional yeast

1/2 tsp. ground mustard

1/2 tsp. ground cumin
Optional Additions: 1 head of lightly steamed broccoli and / or 1 head of lightly steamed cauliflower

*To roast the eggplant: place whole eggplant on a baking sheet. Put in oven with the rack in it's uppermost/highest position and broil on high [make sure the eggplant doesn't touch the oven coil - lower rack if necessary]. Broil until skin darkens and begins to crack, 10 - 20 minutes. Remove from oven. Hold the stem end with an ovenmit and, using cooking tongs or a fork, gently pull skin away. Compost or discard the skin and set eggplant "meat" aside.

**To roast garlic: preheat oven to 425 degrees. Wrap garlic clove in tinfoil and place on oven rack. Roast until clove is soft, approximately 30 minutes. Remove from oven and carefully squeeze each clove from the skin. Discard skins and set cloves aside.

In a blender combine 3 cups of the beans, salt, pepper, nutritional yeast, ground mustard, cumin, eggplant, and garlic. Blend until very smooth. Set aside.

In a large pot or Dutch oven, saute onion in olive oil until just translucent and soft.

Add broth and pureed bean mixture to pot, stir, and bring to a boil. Lower heat to maintain and simmer. Add the remaining 3 cups of beans and kale. Cook until kale is soft and bright green, about 5 minutes.

Puree some or all of the soup using a immersion or regular blender. 

Garnish with roasted kale strips, gluten-free croutons, toasted pumpkin seeds, or toppings of choice.

[VEGETABLE STOCK RECIPE]

Adapted from It's All Good by Gwenyth Paltrow

2 onions, quartered or 2 - 3 large leeks, chopped
2 large, whole carrots, quartered
2 stalks of celery with greens / leaves, quartered
8 - 10 shitake mushroom stems [reserved from past cooking]
3 whole large tomatoes, quartered
6 cloves of garlic, peeled
large handful of fennel greens
large handful of fresh parsley [stems and leaves]
large handful of fresh thyme [whole sprigs]
2 sprigs of fresh tarragon
1 sprig of fresh rosemary
3 - 4 bay leaves
1 tsp. turmeric powder
2 - 3 tsp. sea salt
1 1/2 tsp. whole peppercorns
3 quarts of water

Combine all in a large pot or Dutch oven and bring to boil. Reduce heat to simmer and cook for 45 minutes. Strain vegetables and bottle liquid. Option to can stock using a pressure canner according to manufacturer's instructions. I like to reserve the vegetables for a second round, adding more tomatoes, herbs, seasoning, and water.

BUTTERNUT SQUASH SOUP

Well....IT'S A GIRL!

Okay, it was a girl 6 weeks ago but if you have, or have had, kids you know that it takes at least that long to get into a new rhythm. As I type I am looking at the clock [6:15am?!] and thinking "things have certainly changed!". I have always been an early riser but this is a tad over the top. However, the sacrifice seems worth it - the house is quiet, the scent of sweet peppermint tea is filling the air, and two little girls lay angelic-like in their beds, far off in dreamland.

Now that I am somewhat back to the land of the sane, albeit sleep-deprived, I have found myself in the kitchen and ready to cook. With the cooler weather [love, love, love fall!] the cravings for hearty, earthy soups and risottos have commenced. Winter squashes [think butternut, spaghetti, pumpkins, etc.] abound these days, a welcoming committee of sorts for this multi-colored, football game on a crisp night, spiced cider laced season.

[NOT THE BUTT OF THE JOKE]

Butternut squash is conveniently a warming food that increases blood circulation and improves energy. Obvious as it seems, it's still worth stating that winter squashes are high in beta carotene as well as complex carbohydrates [a good food for diabetics and those who struggle with proper digestion or digestive related problems]. Vitamin A and C, potassium, magnesium, and carotenoids [meaning it has anti-carcinogenic properties] are all found in these odd shaped orbs.

I have found winter squash to be so versatile and use them [butternut squash and cheese pumpkins being my favorite] in risottos, soups, pasta sauce, ice cream, crisps, and smoothies [yes smoothies!]. And of course, I love roasting the seeds.

This soup is one of my favorites and a constant repeat throughout the fall and winter months. I make it two ways and have provided both recipes below.

May you find ways to completely embrace this season. May you be intentionally present, taking in the changing of the colors, the crispness of the air, and the beauty of harvest. And may you wear out your favorite jeans and hooded sweatshirt.

[RECIPE ONE]
Adapted from Tasty Kitchen's "Gluten-Free Butternut Squash Soup" [link no longer available]

2 T. extra virgin olive oil
5 c. [1 1/2 lbs] of butternut squash or cheese pumpkin, peeled and cubed
2 c. potatoes, cubed
1 large onion or 2 medium leeks, washed and sliced
1 tsp. sea salt
1/2 tsp. freshly ground black pepper
4 c. vegetable broth
4 c. water
2 bay leaves
1 - 2 c. cooked quinoa
1/2 c. non-dairy milk

Heat oil over medium heat. Add squash, potato, salt, and pepper. Saute 3 minutes. Add onion / leeks and saute for 1 minute. Stir in broth, water and bay leaves and bring to boil. Reduce heat and simmer, stirring occasionally, for about 20 minutes or until the potato and squash are tender when poked with a fork. Remove bay leaves and add quinoa.

Using a blender, puree in batches until mixture is very smooth. Return to pot and stir in non-dairy milk. Warm if necessary and serve.

[RECIPE TWO]

2 T. extra virgin olive oil
6 - 8 c. of butternut squash or cheese pumpkin, peeled and cubed
1 large onion or 2 medium leeks, washed and sliced
1 head of cauliflower, cut into small chunks
sea salt, to taste
freshly ground pepper, to taste
6 c. vegetable broth
2 c. water
2 bay leaves
3 c. cooked white beans [ex. Great Northern beans], drained and rinsed


Heat oil over medium heat. Add squash, salt, and pepper. Saute 3 minutes. Add onion / leeks and cauliflower and saute for 1 minute. Stir in broth, water and bay leaves and bring to boil. Reduce heat and simmer, stirring occasionally, for about 20 minutes or until the potato and cauliflower are tender when poked with a fork. Remove bay leaves and add white beans.

Using a blender, puree in batches until mixture is very smooth. Return to pot, warm if necessary, and serve.

SAVORY BLACK BEAN SOUP

I think winter is here to stay, at least for the next few months. This means, bring on the soups! Black bean soup has become one of my absolute favorites and a mainstay in our household. I typically make a double or triple batch and freeze what we don't eat at dinner. 


If you live in a snow-laden area of the world, than I wish you happy ski-ing [or snow shoeing, or skating, or snowman making, or broom-balling, snow angel-ing, or...ahh, winter]!

[BLACK BEANS]


Black beans are such a wonderful food, I don't know where to begin. Okay, maybe I do. Black beans are so versatile you can use them in just about anything, including cookies and brownies [you can use black instead of garbanzo beans, as listed]. These little guys bring on the warm fuzzies and help to reduce damp conditions [think phlegm]. Not only that, they are a great source of soluble fiber [beans in general are one of the best sources on the planet]. Fiber in general, but specifically the digestible form, is something severely lacking the the SAD [Standard American Diet]. High fiber equates to lower risk of cancer, heart disease, diabetes, and obesity. Now I'll eat to that!


[KOMBU]


Kombu is actually a seaweed but trust me, there is nothing fishy about it. When added to a soup or any other dish that is simmered or slow cooked, it enhances the flavor and nutrients and generally dissolves into the soup during the cooking process [if, not it can easily be broken up]. When combined with beans, it helps to increase digestibility and reduce those not-so-nice side effects beans have unfortunately become synonymous with. 


One note, if you are pregnant you should not eat kombu in excess as it reduces masses in the body [like tumors and cysts] and could lead to miscarriage.

[THE RECIPE]


Note: I believe this recipe may have been created by Terry Walters and can be found in either of her books Clean Start or Clean Food. If I'm wrong and it's yours, I apologize for not jotting down the recipe source [and have since become a bit smarter on that front]!


Lightly saute the following:
4 garlic cloves, minced
1 tbsp. extra virgin olive oil
1 onion, chopped
2 carrots, chopped

Add the following and saute 1 minute more:
2 tsp. celery seeds
1 tsp. cumin
1/4 tsp. cayenne
1/4 tsp. Real Salt sea salt

Combine these remaining ingredients and the ones above in a crockpot:
6 c. cooked black beans [you can used canned or homemade here]
1 thumb size piece of kombu [optional]*
4 cups of vegetable stock or water
2 tsp. mirin or rice wine [optional]
1 tbsp. tamari

Cook on low for 8 hours. Remove 1/4 of soup and puree or blend just before serving. Mix in with the un-pureed soup.


You can also place all in a stock pot and simmer for 30 - 40 minutes if you are starting this later in the day.

Serve with 1/2 a sandwich or two slices of lightly toasted bread [I love this recipe but you can use store bought as well] dusted with a little salt, garlic granules, and a pinch of cayenne pepper. It is also wonderful served with a salad.

HOMEMADE CREAMY RAMEN SOUP

The other day my husband asked me if I could make him something. Hold everything. The man I married five years ago very rarely asks me to make him something and never requests that I mess with one of the holy-grail foods of his childhood. He is the go-with-the-flow, try anything type [even if under duress] that has been subjected to quite a few culinary experiments and has taken everything in stride. He is the subject group behind many of these posts and it is he that makes or breaks what shows up here. But this time he asked! A request?! Call out the pots, sharpen the knives, shine the silver. I immediately put all meal plans on hold and locked myself in the kitchen [figuratively of course] and cooked and tasted and adjusted and cooked some more.

Obviously, in looking at the title of the post, you have figured out what he asked for. The 10-year old in him came up for a visit and demanded nostalgia in the form of this typically kill-you-it's-so-high-in-sodium, gluten packed, nutrient deficient soup. But, knowing his wife, he presented it in the form of a challenge. The goal? To make him a soup reminiscent of Top Ramen's Creamy Chicken Flavor Soup without the heart-stopping, blood-pressure exasperating nutrient content. You mean you want me to make a healthy version of your favorite childhood soup? Either I'm dead and in heaven or the lifestyle changes that we have made over the years are finally immersing themselves in the one person I respect, love, and admire above all others.

And then? We did yoga together.

I must be dead.

Thankfully I'm not and am able to share this with you. It has been husband approved with two thumbs up from the 10-year old inside.

[THE RECIPE]

1 tbsp. extra virgin olive oil
2 small onions
4 - 6 carrots
4 - 6 cloves of garlic

1/4 c. gluten-free all-purpose flour [1/8 c. brown rice or millet flour + 1/8 c. tapioca flour]
2 tsp. poultry seasoning
2 tsp. turmeric
2 tsp. Real Salt sea salt
dash of celery seed

4 c. organic, gluten-free chicken or vegetable broth
4 c. water
1/2 piece of kombu [optional, used to enhance the flavor and nutrients of this soup]

1/2 c. non-dairy milk [I like almond, hemp, walnut, or rice milk here]
1/2 package [about 4 ounces] of very thin Asian rice noodles [you can try this or this brand]

In a food processor combine onions, carrots, and garlic and mince well. The pieces should be very small. Heat oil in a soup pot. Add minced vegetables and saute, mixing occasionally, until just soft [7 - 10 minutes]. Add flour, poultry seasoning, turmeric, sea salt, and celery seed and stir constantly for about 30 seconds, coating the vegetables well.

Pour in the broth and water. Add kombu if you are using it. Bring to boil and then simmer, covered, for 30 minutes.

After 30 minutes, pour in non-dairy milk and noodles. Let simmer an additional 10 minutes or until noodles are soft.

Remove from heat and serve immediately.

Makes 4 - 6 servings, appx. $1.80 per bowl.





[A QUICK, BUT IMPORTANT, SIDE NOTE]








I am sure you are deep in Christmas decorations, lights, ornaments, shopping and wrapping right now [and if you aren't, will be soon]. As you set up your tree, decorate your house and make gift lists, take a moment to think about how you can make this Christmas a more sustainable, earth-friendly one. For example, purchase ornaments from antique or thrift stores [I found the one pictured above for my daughter for $0.25!]. The hunt is so much fun and, in my opinion, more meaningful.

When your Christmas lights need replacing, purchase warm LED lights. They are similar in look and price but last a lot longer and cost a lot less in energy. Try choosing local, organic foods that are in season for your holiday meals, forego the cheap dollar store stocking stuffers and select more useful things to fill those socks. Give services and experiences or shop at stores that support the environment [like The Tree Hugger Store in Holland and Grand Rapids] and Fair Trade [like The Bridge in Holland or Global Infusion in Grand Rapids]. Give homemade and / or edible gifts.

There are so many ways to cut down on our holiday footprints. Just a few steps can make a huge difference!

TASTY LENTIL SOUP AND A BONUS!

To all of my pocket-book challenged, study-laden, no-sleep stricken, two job, no time to think let alone cook, college friends [you know who you are!]. This recipe is for you!

Let's be serious, we've all been there in some way or another. I remember taking 18 credits, working a full-time job, and having an internship my senior year. I slept, well, never. And I paid the price. My existence was based on power bars, gas station or office coffee [please cringe here!] and no sanity. I survived, which serves as definitive evidence that the human body can withstand a significant amount of torture [for a short time at least] and still somehow keep air flowing and blood moving. Now that I have graduated, held some great jobs, and am a mother, I have gotten quite a bit smarter when it comes to stress and diet [this may be an understatement now that I've admitted to my dietary doomed past and aired out that closet].

Anyway, my goal here is to provide you with a highly nutritious, allergy-friendly, cook-it-while-away meal, that is easy and husband approved [aka: picky eater approved] and to hopefully rescue you [or maybe offer a brief escape] from the insanity I dealt myself years ago.

[LENTILS? REALLY?]

I am sure the word "lentil" conjures up a variety of emotions. My husband generally says "Uhhh, lentils? Really?" with a scrunched up face. I've taken it upon myself to try to change his mind and, with this recipe, I think I have.

Lentils are a vital protein source, especially for vegetarians [they are 17 - 25 percent protein which is higher than most grains, eggs, and meats]. Because they cook much quicker than other beans [one hour on the stove at the most, 20 - 30 minutes if soaked first], they are more convenient than their other bean counterparts and have a more mild flavor. Lentils are easier on your digestive system than other beans and don't cause many of the unpleasant side affects that beans are famous for. Beans are especially helpful for people with diabetes as they digest slowly causing a gradual rise in blood sugar as opposed to the quick spike that commonly happens with other foods [specifically processed foods or high sugar foods]. They have a good amount of calcium, potassium, iron, zinc, and several B vitamins.

[AND A BONUS!]

In this post I am unveiling a new "perk" I am adding to this blog. For each recipe I create from here on out [and maybe some old posts as well], I will be designating each as an "inexpensive meal [$]", a "once-in-awhile experience [$$]", or a meal "reserved for special occasions [$$$]". In the recipe index you will find a link each of the to the appropriate recipes [look for the $ sign]. Generally you will find the $ per serving at the end of each post. My hope in doing this is to show you that healthy eating doesn't need to cost a lot or take a lot of time ["time" will be upcoming]. I would love feedback on this once I get it up and running!

And here's a secret: this meal costs $1.20 per bowl or serving [assuming you are using a standard size soup bowl]. This means pair the soup with some toasted bread and you have a meal for four at under $10 and for six at under $15. Your family's or roommates' tummies will be full, you will still have cash for gas, and you won't be drained heading into your late-night homework gig.

[RECIPE]

7 cups of dried green lentils* 

2 quarts [8 cups] of vegetable broth 

1 quart [28 ounces] of stewed tomatoes, with juices 

1 heaping cup of chopped carrots [about 2 large] 

1 heaping cup of chopped celery [about 3 - 4 large stalks] 

2 large leeks or medium onions, finely chopped 

3 cloves of garlic, finely chopped 

1 tbsp. extra virgin olive oil

1 tsp. of ground fennel 

1 tsp. of ground cumin

1 tsp. of ground coriander

2 tsp. of Real Salt sea salt [or to taste]

*If you choose to soak the lentils [go here to find out why and for instructions], do so the night before for Options 1 and 2 or first thing in the morning if you plan to use Option 3.

Option 1 [if time is an issue - meaning you have none]:

Rinse lentils well and set aside. Wash carrots, celery, and leeks. Peel garlic. Chop into manageable chunks and throw the vegetables into a food processor [you could even use a blender, just add some of the broth to make blending easier] and chop until finely minced. Place into a Crockpot with all of the other ingredients, including the lentils. Cook 8 hours or until lentils are soft. Working in small amounts, blend half to three quarters [or as desired] of the soup in a blender for about 30 seconds [consistency should be lightly chunky but smooth] or use an immersion blender. Mix back in with the remaining soup. Serve with a slice or two of toasted bread.

Option 2 [if you have 5 - 10 minutes extra to spare]:

Follow all of the instructions for Option 1. However, saute the chopped vegetables in the olive oil for 5 - 8 minutes [or until just soft] prior to adding them to the Crockpot. Sauteing will deepen the flavor.

Option 3 [if you don't have a Crockpot]:

Follow all of the instructions for either Option 1 or Option 2 but place in a large soup pot. Bring to boil and then simmer 30 - 40 minutes or until lentils are just soft and still have their shape.

Serves approximately 12

This recipe is based on Alton Brown's Lentil Soup.

10 SIMPLE COLD WEATHER MEALS: PART II

What better way to invite fall [happy first day of fall!] into the present than by making something warm and nourishing! This post is a continuation of Part I. Some of these recipes take a little advance preparation [like thawing or baking] but for the most part, are simple and quick. The trick to really making any of these meals pay-off in time is making a double or triple batch, especially with the soups, and freezing the leftovers in glass jars [remember to let it cool before you place in the freezer or the glass could break]. This allows for healthy and easy lunches or dinners for weeks to come!

Oh! As always, if you are using any animal products [meat, eggs, etc.] please, please, please buy local, organic, pasture raised products. If this is not an option, simply forgo the meat because the alternative isn't meat at all [or eggs, or cheese, or any of the other animal derived products we enjoy today]. Instead they are chemicals and artificial colors, hormones, antibiotics and other bio-hazardous "material", disguised as meat, that are making our girls develop faster, bringing on menses much earlier than intended, causing bad-bacteria to strengthen which in turn creates more dangerous and deadly viruses, and bringing on a whole host of diseases, including cancer. And if you see eggs labeled as "vegan" or "vegetarian" put them back. Any pasture raised animal is bound to snatch up a critter or two meaning eggs under these labels have come from permanently cooped up chickens given grain or corn-based feed, which I'm sure is not what nature intended. These are serious issues that are so easily [and deliciously!] solved - consume less meat and, when you do indulge [because that's what it is my hunter-gatherer friends, an indulgence] make sure it is organic, pasture raised, and local!


[MEAL 5: DINNER OMELETTE WITH POTATOES]

FOR THE POTATOES


2 - 3 medium redskin potatoes, diced
1 tbsp. extra virgin olive oil
Real Salt sea salt, Italian seasoning, and granulated garlic [to taste]

In large cast iron skillet, heat oil. When warm, add potatoes and toss until lightly covered with oil [add more oil if necessary]. Cook on medium heat until potatoes are soft and lightly browned [stirring often to prevent sticking]. Remove from heat and toss with salt, seasoning, and garlic.

FOR THE OMELETTE

1/2 tsp. extra virgin olive oil
3 eggs, organic and pasture raised
1/8 c. non-dairy milk of choice
5 - 6 leafs of kale, chopped
2 sun dried tomatoes, chopped
2 fresh sage leaves, ripped into small pieces [or 1/2 tsp. dried]
1 tsp. dried parsley
pinch of Real Salt sea salt and garlic powder

Whisk eggs and non-dairy milk until yolks are well combined. Heat oil in small cast iron skillet. When oil is just heated, pour in egg / milk mixture. Toss veggies and herbs in bowl. When the bottom of the egg has cooked pour in veggie mix. Cook until the egg has just become solid and then gently fold egg over itself [two spatulas work well here] so it is folded in half with the veggies in the middle. Cook until bottom of egg has just browned lightly and flip. Repeat on other side.


[MEAL 4: ADULT GRILLED CHEESE WITH TOMATO BISQUE SOUP]


This sandwich is one of my husband's favorite meals. I make a whole loaf worth and freeze the ones he doesn't eat. Pair it with a soup and this makes a great "I don't know what the heck to make for dinner and don't feel like cooking" meal that is reminiscent of any bakery's [think Panera] soup and sandwich option...only better!

FOR THE SANDWICH

1 loaf of GF Bread of choice [if you make your own, slice and freeze the other loaf]
goat cheese [organic and local if possible] or non-dairy cheese of choice
roasted red pepper spread [I use my homemade, canned version but organic store bought will work here]
non-dairy butter spread [try Earth Balance Soy-Free] or Ghee

Butter one side of each piece of bread, in pairs of two. Spread red pepper spread on the non-buttered side of one of the slices in each pair. On the other piece [per each pair], spread the goat cheese or cheese of choice [also on the non-butter side]. Create sandwiches and set aside.

Heat a medium to large cast iron skillet until hot. Carefully place two sandwiches in the skillet and cook until golden brown. Flip and repeat.

FOR THE SOUP

[Again, I'm not sure where this recipe originated from so to the creator, I'm so sorry!]

In dutch oven or medium-sized soup pot saute the following until soft:

2 tbsp. ghee or non-dairy butter [see above for options] + 2 tbsp. olive oil
1 medium onion, chopped
1 stalk celery, chopped or sliced or 1 tsp. celery seed
2 carrots, chopped or sliced
4 cloves of garlic, minced

Add 5 tbsp. of GF All-Purpose flour* and saute another 3 minutes, stirring often.
Pour in 5 c. of chicken or vegetable broth and 1, 28-ounce can of whole tomatoes with juice [do not drain].
Bring to boil, stirring often.
Add 3 sprigs of chopped parsley, 3 sprigs of thyme [thick stems removed], and 1 bay leaf.
Simmer for 30 minutes.
Stir in 1 c. regular coconut milk, 1 1/2 tsp. salt and a dash of ground pepper.
Using blender or hand blender, puree soup until smooth and creamy.
Reheat in pot and serve.

*For a homemade GF All-Purpose Flour blend mix together 1/3 c. each brown rice or millet flour, tapioca flour or arrowroot powder, and potato starch. This makes 1 cup of flour.

[MEAL 3: BUTTERNUT SQUASH SOUP WITH TOASTED BREAD]


In this recipe I recommend cooking a couple squash and freezing an that goes unused so it will be ready for the next time.

FOR THE SOUP

1 whole butternut squash, cut in half and cored [remove seeds and strings]
1 can of regular coconut milk
1 15-ounce can Great Northern beans, drained [or 1 1/2 c. homemade]
1 medium onion, peeled and chopped
2 - 3 cloves garlic, minced

3 - 4 large baking potatoes, peeled and cubed
1 tsp. sage
1/2 tsp. ground rosemary
salt and pepper to taste

Preheat oven to 400 degrees. Place squash halves on a baking sheet, inside facing up. Bake for 40 minutes or until very soft. While this is baking, place potatoes in a medium saucepan and cover with water. Add a pinch of salt and bring to boil. Boil until potatoes are very soft.

Remove squash from oven and allow to cool until you are just able to handle them. While the squash is cooling, saute the onion in 1 tbsp. of extra virgin olive oil until soft and translucent. Add garlic and saute for another minute. Set aside.

Peel the skin away from the flesh and place in blender with cooked potatoes, sauteed onion and garlic, and all remaining ingredients. Blend [leaving a small gap in the blender to to release and built up steam] until very smooth and creamy. You may have to do this in batches.

Place soup in saucepan or dutch oven and bring to boil. Simmer on low heat for 15 minutes.

FOR THE TOAST

Butter one side of each piece of bread using ghee or non-dairy butter. Sprinkle with Real Salt sea salt and granulated garlic. Place in toaster oven [or standard oven] and toast until just crunchy on outside [for a standard oven, bake at 400 degrees 5 - 10 minutes]. 

[MEAL 2: ROASTED ROOT VEGETABLES WITH QUINOA]


This roasted root vegetable recipe is from Simply in Season [p. 262] and is one of my absolute favorites, especially when I am overrun with root vegetables from my winter CSA share.

1 medium onion, sliced or chopped
4 - 5 garlic cloves, peeled but whole
6 - 8 cups of any winter vegetables [potatoes, sweet potatoes, carrots, turnips, parsnips, rutabagas, beets, winter squash / pumpkin], peeled and chopped into 1" slices or cubes
2 tbsp. extra virgin olive oil
1 -2 tbsp. dried herbs [rosemary, sage, and thyme are all great fall / early winter herbs that are divine here]

Preheat oven to 425 degrees. Toss all, except for onion and garlic, with oil and herbs. Place is glass baking dish and bake for 10 minutes. Add onion and garlic, mixing into vegetables. Bake for another 20 - 30 minutes, stirring occasionally, until vegetables are tender. Season with salt and pepper on a bed of cooked quinoa [cook according to package instructions].

[MEAL 1: CREAMY BROCCOLI SOUP WITH PUMPKIN FRIES]


I slightly adapted this soup recipe from the October 2011 Food Network Magazine [p. 108].

FOR THE SOUP

2 tbsp. extra virgin olive oil
1 medium onion, finely chopped
2 stalks of celery, chopped or 1 tsp. celery seed
2 c. chicken or vegetable broth
2 c. Great Norther Beans [if canned, drain]
1 lb. russet potatoes, peeled and chopped
1 lb. sweet potatoes, peeled and chopped
1 bay leaf
Real Salt sea salt and pepper, to taste
2 c. broccoli florets

Heat olive oil in a dutch oven or large saucepan. Saute onion and celery until soft. Add broth, beans, bay leaf, 2 c. water, both potatoes, and 1 tsp. salt and 1/4 tsp. pepper and bring to boil. Reduce heat to low and simmer until potatoes are very soft. Meanwhile, steam broccoli until just tender.

When the potatoes are tender, remove the bay leaf and place soup in blender [you may have to do this in batches]. Puree until smooth. Return to pot and stir in broccoli florets and any additional salt and pepper.

FOR THE FRIES

1 small pie pumpkin
1 - 2 tbsp. extra virgin olive oil
1 - 2 tbsp. Italian Seasoning
pinch cayenne pepper
2 tsp. ground paprika
Real Salt sea salt, to taste
Freshly ground pepper, to taste

Cut stem piece of pumpkin off and remove seeds and strings [save the seeds for toasted pumpkin seeds!]. Carefully cut the pumpkin into thin slices [or fries] and remove shell. Preheat oven to 375 degrees. Toss with oil and all seasonings in a glass or stainless steel bowl. Transfer to a parchment paper lined cookie sheet and lay out in a single layer. Bake for 20 - 30 minutes or until just soft. Broil on high until just browned. Flip and repeat broil until reverse sides are browned.