Spicy Vegetarian Chili

Ingredients:

·       1 tablespoon vegetable oil

·       1 large onion, chopped

·       4 cloves garlic, minced

·       2 cups red bell pepper, diced (about 2 peppers)

·       2 cans (14.5-oz) diced and fire roasted tomatoes with organic green chiles

·       1/4 cup chili powder

·       1 cup mushrooms

·       1 tablespoon ground cumin

·       1/4 tsp cinnamon

·       1 1/2 teaspoon salt

·       1/2 teaspoon ground black pepper

·       2 cups vegetable (chicken or beef) broth, or water

·       1 (15 oz) can pinto beans, drained

·       1 (15 oz) can black beans, drained

·       1 (15 oz) can kidney beans, drained

·       Top with cilantro

 

Preparation:

1.     In a large pot, over med-high heat, add in the oil, onion, garlic, mushrooms and peppers and sauté for about 5 minutes.  

2.     Add all remaining ingredients, except the beans, and bring to a boil. Reduce the heat to low and simmer 1 hour, stirring occasionally. Add the beans and cook for 15 minutes more. Water can be added during the cooking to adjust for thinner or thicker chili.

3.     Serve on a bed of greens and enjoy! :) 

 For an extra tasty treat, add some Diaya (vegan) cheese to the top of your bowl!

Spicy Vegetarian Chili.jpg

Butternut Squash Kale Soup

Ingredients:

2 tablespoons extra virgin olive oil 
1 large onion, chopped 
3 stalks celery, chopped
1 small butternut squash, peeled, seeded, and cubed 
8 cups chicken or vegetable stock 
2 to 3 tablespoons chopped fresh rosemary 
3 to 4 cups cooked cannellini beans 
2 to 3 cups chopped kale
1 cup sliced mushrooms
1 cup chopped red peppers
freshly ground black pepper and sea salt to taste

Heat a 6-quart pot over medium heat. Add the olive oil, then add the onions; sauté for 5 to 10 minutes. Then add the celery, butternut squash, stock, and rosemary. Cover and simmer for about 15 minutes, or until the squash is tender.

Then add the cooked beans, chopped kale, mushrooms, peppers, and sea salt. Simmer for another 3 to 4 minutes. Taste and adjust salt and seasonings if necessary. Serve and enjoy!

Recipe adapted from: www.NourishingMeals.com.

Butternut Squash Kale Soup.jpg

Hearty and Warming Bone Broth Beef Stew

There are two steps to this delicious and hearty dish! First is to make the bone broth (takes about 12 hours to let simmer), and second is to create the stew.

We'll start with step one - the BONE BROTH:


Did you know...? Bone broth is one of the most mineral rich source of nourishment for humankind throughout the ages! It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the GI tract, joints, skin, lungs, muscle, bones and blood. Bone broth is a valuable food and valuable medicine!

It contains nutrients from both the bone and cartilage of the animal, including:

·       Protein

·       Minerals: magnesium, sodium, calcium, sulfur, potassium, phosphorus, fluoride

·       Amino acids: proline, lysine, glycine

·       And several other nutrients great for joints and connective tissue (including intestines): keratin sulfate, hyaluronic acid, hydroxyproline, hydroxylysine and chondroitin sulfate

Ingredients:

Bones - from poultry, fish, beef or lamb (can be cooked bones, raw bones, a whole carcass, or just parts)
Water - cold water, enough to just cover the bones OR 2 cups water per 1 lb bones
Vinegar (apple cider, red or white wine, rice or balsamic vinegar) - a splash, or 2 tbsp per quart water

Directions:

Combine bones, water and vinegar in a pot or crockpot. Bring to a simmer, remove any scum that has risen to the top, reduce heat and simmer (anywhere from 6-48 hours for chicken, 12-72 hours for beef).

If using a crockpot, you can put it on a "low" setting and just walk away for 12-24 hours.

Strain broth through a colander or sieve, lined with cheesecloth for a clearer broth. Discard the bones.

If you wish to remove the fat for use in gravy, use a gravy separator while broth is warm, or skim the fat off the top once refrigerated. Broth may be frozen for months or kept in the refrigerator for about 5 days.

Bone broth can also be used for: cooking liquid (instead of water, add to rice, beans or other grains), gravy, or tea.

Reference for bone broth: Soaring Crane Natural Health.

Part 2: Stew Making!

Start with 4 cups of pre-made bone broth and add the following either into a large pot or crockpot: 

·       3 carrots

·       1 onion

·       3 celery stalks

·       1 red pepper

·       3 cups kale

·       1 lb boneless beef in 1" cubes (I found some pre-chopped at Trader Joes)

·       1 can, 14 oz stewed tomatoes

·       2 cups mushrooms

·       4 cloves, minced

If making in crock pot, add in all ingredients and cover.  Cook on Low setting for 10 to 12 hours, or on High setting for 4 to 6 hours.

If short on time and cooking in regular pot, first add 2 tbsp olive oil and simmer beef, onions and garlic on medium heat and cook until beef is browned. Then add bone broth and veggies and allow to simmer until carrots are soft (about 30 min).

Enjoy by eating slowly and letting the stew warm your bones!

Hearty and Warming Bone Broth Beef Stew.jpg

Creamy, Quick and Easy Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 3 medium celery stalks, chopped
• 3 medium carrots, chopped
• 1/2 medium yellow onion, small dice
• 4 medium garlic cloves, minced
• 1 quart low-sodium vegetable broth
• 1 (15-ounce) can diced tomatoes with their juices
• 1 1/4 cups lentils (any color except red), soaked overnight
• juice from 1 lemon
• 1 cup parsley
• 3 cups kale, remove stems and chopped into 3" pieces
• Kosher salt
• Black pepper

Instructions:

Heat the oil in a large saucepan over medium heat until shimmering, about 3 minutes. Add the celery, carrots, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes. Stir in the garlic and cook until fragrant, about 1 minute.

Add the broth, tomatoes with their juices and lentils and stir to combine. Cover and bring to a simmer, about 15 minutes. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.

Taste and season with more salt or pepper as needed, then stir in the lemon juice. Add the kale and parsley and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender and add it back to the pot.

And the best part... top with chopped avocado for an extra creamy texture and delicious flavor! 

kale soup.jpg

Carrot Parsnip Ginger Soup

Ingredients:

·       6 medium size carrots

·       2 large parsnips

·       3 stalks of celery

·       1 inch piece of ginger

·       2 tbsp garlic infused olive oil

·       2 cups of bone broth (either beef or chicken) or vegetable stock

·       3 cups coconut milk (or almond milk)

·       2 tsp powdered ginger

·       1 tsp chili flakes

·       Salt and pepper, to taste

·       Optional: cilantro and pumpkin seeds to garnish

 

Directions:

1. Wash and cut carrots, parsnips, celery and ginger. 

2. Saute cut vegetables in the garlic infused olive oil for about 5 minutes.

3. Add powdered ginger, chili flakes, broth and milk to vegetables, cover and cook for about 20 minutes, or until vegetables are break apart easily when put on a fork.

4. Pour cooked vegetables and liquid into blender until smooth (or use immersion blender). Be careful, these veggies are hot!

5. Add salt and pepper, to taste, and serve with your favorite garnishes. I'm partial to the cilantro and pumpkin seeds. 

This is another great soup to make in large quantities. This recipe makes about 10 cups which is great for multiple meals or sharing with the family. It takes a little bit longer to prepare than the Rainbow Rice, since you need to wash and cut all of the vegetables and boil for about 20 minutes. But it is delicious and worth it!

 

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Simply Beautiful

Fall/Winter Soup

Spicy and Savory Butternut Squash Soup

It's fall time... and you know what that means! It's time for all things squash and pumpkins :) I was feeling inspired by the season and played around in the kitchen to create a delicious and fun new soup. Bonus: after the squash is roasted, the soup is super quick and easy to "make" aka blend! 


Ingredients:

·       1 big (about 1.5 lb) butternut squash, roasted, peeled and cubed (for instructions on how to roast squash, view here)

·       1/4 cup olive oil

·       32 oz chicken stock (or vegetable stock)

·       1/2 cup coconut milk (canned)

·       1.5" piece of ginger *may be adjusted according to ginger preference

·       1/2 cup cilantro

·       3 tsp chili powder

·       2 tsp rosemary

·       2 tsp turmeric

Toppings (all based on eater discretion):

·       Seeds from roasted squash (or pumpkin or sunflower seeds)

·       Red pepper

·       Salt and pepper

·       More cilantro!


Instructions:

1.     Place cubed and roasted squash pieces into Vitamix (or food processor). Add remaining ingredients and BLEND!

2.     Warm on stove, add toppings and ENJOY! 

*Pictured - soup made in Vitamix. Can also use a food processor.

*Pictured - soup made in Vitamix. Can also use a food processor.

Pumpkin and Butternut Squash Curry Soup - with Kale and Mushrooms

I couldn't decide which fall vegetable I enjoy more, so I ended up adding both the pumpkin and butternut squash into this soup! This is a delicious, creamy and vegan soup!  Although most soups I make involve just throwing vegetables together, this soup takes a few more steps, but definitely worth it.

I couldn't decide which fall vegetable I enjoy more, so I ended up adding both the pumpkin and butternut squash into this soup! This is a delicious, creamy and vegan soup!

Although most soups I make involve just throwing vegetables together, this soup takes a few more steps, but definitely worth it.

Pumpkin Butternut Squash Curry Soup

Serves 10

Ingredients:

4 cups vegetable stock
2 garlic cloves, chopped
1 lemongrass stalk (white part only), finely chopped
2 fresh red chilies, seeded and chopped
4 carrots, peeled and cut into chunks
4 cups cubed butternut squash, peeled, seeded and cut into cubes

1/2 cup pumpkin, pureed

  • 3 tbsp coconut oil

2 shallots, finely chopped

3 cups kale

1 cup mushrooms

1/2 can coconut milk (7 oz)

yellow curry paste (see recipe below to make)

 

 

Thai Yellow Curry Paste

3 small fresh orange or yellow chilies, coarsely chopped
3 large garlic cloves, chopped
4 (small) shallots, chopped
3 tsp. ground turmeric
1 tsp. salt
1 lemongrass stalk (white part only) chopped
1 inch piece of ginger root, chopped
1/2 can of coconut milk (7 oz)


Put all ingredients in a food processor or blend until smooth, scraping down sides as necessary.

Directions: 

1. Pour stock into large pot and bring to boil. Add 1 clove garlic, lemongrass, chilies. Simmer 5 minutes. Add carrots, butternut squash, and pumpkin and simmer for 5-6 minutes, or until tender. Mash carrots and butternut squash with masher if you'd like a more creamy texture (I prefer it this way, with just a few chunks left).  Leave heating on stovetop.  


2. Heat the coconut oil in a large skillet or wok. Add remaining 1 clove garlic, kale, mushrooms and shallot and saute for 2-3 minutes. 

 

3.  Make Thai Yellow Curry paste (see directions below) and add to pan with sauteing vegetables to simmer together for additional 2-3 minutes.  


3. Add the sauteing vegetables (with curry paste) into soup pot. Add remaining coconut milk to soup.  Stir together and ENJOY! 

 

Optional garnishes: pumpkin seeds and basil. 

Butternut Squash Chili

Slow-Cooker-Turkey-Chili-with-Butternut-Squash-3-of-4.jpg

This is one of my favorite cold weather meals! This delicious butternut squash chili can easily be made vegan or vegetarian (by leaving out meat and swapping bone broth for veggie broth). Enjoy!

Ingredients:

  • 3 tsp olive oil

  • 1 pound ground turkey (or can leave out to make vegetarian or vegan)

  • 1 medium onion, diced

  • ¼ cup chili powder

  • 1 tablespoon ground cumin

  • 2 teaspoons ground coriander

  • 6 oz can of tomato paste

  • 1 small butternut squash, peeled, seeded & cut into ½ inch cubes (about 4 cups) OR if you’d like an “easy button” Trader Joe’s and Costco have organic pre-peeled and cubed butternut squash ready to go!

  • Fire roasted tomatoes (14.5 oz can)

  • Great Northern beans (14 oz can), drained & rinsed

  • Black beans (14 oz can), drained & rinsed

  • ¼ cup chia seeds

  • 1 tablespoon apple cider vinegar

  • ¼ cup fresh cilantro leaves

  • 1 teaspoon  sea salt

  • 4 cups bone broth (or veggie broth)

Directions:

1. Heat 1.5 teaspoons of olive oil over medium high heat. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes.

2. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1.5 tsp of olive oil and add the onion to cook until it softens, about 3 min.

3. Add the chili powder, cumin, and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups bone broth (or chicken broth), scraping the bottom of the pan to release anything stuck.

4. Bring to a simmer, adjust the heat if needed, and cook until the chili has thickened and the squash is tender, about 35-40 minutes.

5. Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional ½ teaspoon salt and a few grinds of pepper. Then taste the chili and stir in tablespoon of apple cider vinegar. Spoon the chili into bowls and top each with cilantro.

*My go-to add-in’s include: avocado pieces, dairy free cheese (Daiya is my fave!) and topping or scooping out with organic corn chips!

Bone Broth

Did you know...? Bone broth is one of the most mineral rich source of nourishment for humankind throughout the ages! It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the GI tract, joints, skin, lungs, muscle, bones and blood. Bone broth is a valuable food and valuable medicine!

It contains nutrients from both the bone and cartilage of the animal, including:

·         Protein

·         Minerals: magnesium, sodium, calcium, sulfur, potassium, phosphorus

·         Amino acids: proline, lysine, glycine

·         And several other nutrients great for joints and connective tissue (including intestines): keratin sulfate, hyaluronic acid, hydroxyproline, hydroxylysine and chondroitin sulfate

Ingredients:

Bones - from poultry, fish, beef or lamb (can be cooked bones, raw bones, a whole carcass, or just parts)
Water - cold water, enough to just cover the bones OR 2 cups water per 1 lb bones
Vinegar (apple cider, red or white wine, rice or balsamic vinegar) - a splash, or 2 tbsp per quart water

 

Directions:

Combine bones, water and vinegar in a pot or crockpot. Bring to a simmer, remove any scum that has risen to the top, reduce heat and simmer (anywhere from 6-48 hours for chicken, 12-72 hours for beef).

If using a crockpot, you can put it on a "low" setting and just walk away for 12-24 hours.

Strain broth through a colander or sieve, lined with cheesecloth for a clearer broth. Discard the bones.

If you wish to remove the fat for use in gravy, use a gravy separator while broth is warm, or skim the fat off the top once refrigerated. Broth may be frozen for months or kept in the refrigerator for about 5 days.

Bone broth can also be used for: the base of soups, cooking liquid (instead of water, add to rice, beans or other grains), gravy, or tea.

Reference for bone broth: Soaring Crane Natural Health.