Pasta Fagiole
Just one of many ways to make this type of dish…. butter, ghee, or extra virgin olive oil 1 large onion, chopped garlic (however much you like), cut into chunks 1/4 tsp crushed red pepper (or more) 4 carrots, chopped 4 celery stalks, chopped 32 oz veggie or chicken broth 2 cans cannelini or great northern beans handful of parsley, chopped (optional) 1 lb whole grain pasta (elbows or small shells work well for this) pure salt & freshly ground pepper to taste While the water for the pasta is heating up, prep veggies. Heat butter or oil in large saute pan & cook onions, gently,...
Read MoreLentil & Vegetable Soup
1 & 1/2 cups green or brown lentils 1 bay leaf 6 cups of water 2 carrots, chopped 1 small to medium onion, chopped 2 cloves garlic, minced 2 celery stalks, chopped 1/2 of a red bell pepper, chopped 1 15 oz can stewed tomatoes 1 & 1/2 tsp pure salt 1/4 tsp black pepper 1/4 cup tamari/soy sauce 1 bunch baby spinach (optional) Put lentils in a large pot with the bay leaf & water. Cook, covered, over medium heat 30 mins. Prep veggies while lentils cook. Add the carrots onion & continue cooking about 5 mins. Add the garlic, celery, bell pepper, tomatoes, salt & pepper...
Read MoreGarlic Mashed Potatoes & Parsnips
1 & 1/2 lbs potatoes (such as red or yukon gold), peeled & cut into chunks 1 lb parsnips, peeled & cut into chunks 1 & 1/2 TBSP pure salt, plus additional to taste 1 head of garlic, cloves separated & peeled 1/2 stick of butter or 1/4 cup extra virgin olive oil freshly ground black pepper to taste Put the potatoes, parsnips & peeled, whole garlic cloves in a large saucepan with 6 cups of water. Bring to a boil & add the salt. Reduce the heat & simmer until the veggies mash easily when pressed against the side of the pan with a wooden spoon, about 15...
Read MoreCreamy Butternut Squash Soup
1 TBSP butter or coconut oil 2 onions, chopped 2 large carrots, peeled & chopped 2 medium potatoes, peeled & cut into approx 1 inch cubes 1 cup dry sherry 8 cups veggie broth 6 cups cubed butternut squash (3 pounds) 1 cinnamon stick 1 bay leaf 1/2 tsp dried thyme 1/2 tsp ground nutmeg salt & pepper to taste chopped pistachios (optional) In an 8 quart soup pot, heat oil over medium heat. Add onions, carrots & potatoes. Cook, stirring occasionally, until tender but not browned, 10 – 15 mins. (Add 1 – 2 TBSP water if needed to prevent scorching). Add sherry...
Read MoreTempeh & Veggie Stew
4 TBSP butter, ghee, or coconut oil 4 (3 to 4 inch) strips kombu seaweed, broken into 1 inch pieces 3 garlic cloves, chopped 1 TBSP peeled, minced fresh ginger 2 sprigs fresh rosemary or sage 2 (8 oz) packages soy tempeh, cut into 1-inch squares 4 TBSP tamari/soy sauce 1 TBSP pure maple syrup (or 6 drops of liquid stevia) 1 large onion, cut into 1/2 inch think slices 1 & 1/2 pounds winter squash, seeded & cut into 2-inch chunks 1 large or 2 medium parsnips, peeled & cut into 1/2 inch thick slices 2 large carrots, peeled & cut into 1/2 inch thick slices pure salt 2 tsps...
Read MoreApple Stuffed Acorn Squash
2 acorn squash, halved & seeded 3 cups peeled, cubed apples (about 3 apples) 1/2 cup chopped walnuts (optional) 2 TBSP natural sugar 2 TBSP raisins 2 TBSP butter, coconut oil or ghee, melted 1/2 tsp ground cinnamon Preheat oven to 350. Place squash cut side down, in a baking pan filled 1/4 inch high with hot water. Bake 30 mins. While squash is baking, in a large bowl, toss together all other ingredients. Remove pan from oven & discard the water. Place squash cut side up & fill each half with apple mixture. Bake 30 mins longer....
Read MoreQuinoa w/ Sauteed Veggies
1 cup quinoa 2 cups water 1/4 tsp pure salt coconut oil, butter, or ghee 1 onion, chopped 1 zucchini, chopped 1 green pepper, chopped 1 eggplant, chopped fresh basil to taste, chopped or torn apart w/ fingers pure salt & freshly ground, black pepper to taste Rinse quinoa well in fine mesh strainer. Add to dry pot and stir for a few minutes until the quinoa is dry & slightly aromatic. Add water & 1/4 tsp salt and bring to boil Lower to a simmer, cover & let cook for 10 mins. Remove from heat & let sit for 5 mins before uncovering. Saute veggies in oil (cooking the...
Read MoreQuinoa & Veggie Pilaf
1 cup quinoa 2 cups water 1 TBSP coconut oil, butter, or ghee 1/2 cup chopped onions 1 carrot, grated 3/4 cup frozen peas 3/4 cup frozen corn 1/4 cup chopped parsley (optional) Rinse the quinoa well in a fine strainer. Bring the water to a boil & add the quinoa. Cover & simmer 25 – 30 mins. In a medium skillet, heat the oil (or butter) & saute the onions for a few minutes. Add the carrot, peas & corn. Cover, turn off heat & let sit until the frozen veggies are heated through. Stir quinoa into saute pan with veggies & toss together. Add parsley if desired....
Read MoreVegetable Couscous
2 TBSP butter, ghee, or coconut oil 1 medium red onion, sliced 1/2 lb cremini or white button mushrooms, trimmed & thickly sliced 1/2 pound broccoli, cut into small pieces (about half of a large bunch) 1/2 pound red bell pepper, diced (1 large pepper) 1 cup whole grain couscous 2 tsps pure salt In a medium saucepan, warm the oil over medium heat. Add the onion & saute for 2 mins. Add the mushrooms & saute for 6 minutes, until the mushrooms have given off their liquid and begun to caramelize. In a small saucepan or kettle, bring 1 & 1/4 cups water to a boil. Pour the...
Read MoreWilted Sesame Spinach
(dairy free, egg free, gluten free, sugar free) 12 oz spinach, rinsed 1 TBSP toasted sesame seeds 1 TBSP soy sauce (San-J low sodium wheat free is gluten free) 1 TBSP lemon juice 2 tsps sesame oil pepper to taste Toast sesame seeds in a dry skillet for a few minutes. Remove stems from spinach & rinse. Place in large pot, cover & steam for 2 to 3 mins, using just the water clinging to the leaves, until they’re just lightly wilted. Transfer to serving bowl. Combine the soy sauce, oil & lemon juice in a small bowl & mix. Pour the mixture over the spinach & toss....
Read MoreRoasted Brussels Sprouts
brussels sprouts butter, ghee, or coconut oil, melted pure salt & freshly ground, black pepper Preheat oven to 400. Cut the stem end off of the brussels sprouts & remove the outer leaf (if it looks ratty, yellowish..etc). Rinse them well, then pat dry with a paper towel (unless you have time to let them sit & air dry a little). Put them in a large mixing bowl & add enough melted butter or oil to coat (mix well). Add salt & pepper – mix again. Place the brussels sprouts on a parchment paper covered cookie sheet (or pyrex dish). Bake anywhere from 20 – 40...
Read MoreSpicy Sauteed Spaghetti Squash
Version 1 1 medium spaghetti squash 3 TBSP butter, ghee, or coconut oil 3 garlic cloves, minced 1/4 tsp red pepper flakes (or to taste) pure salt Preheat oven to 375 degrees. Liberally prick the spaghetti squash with a fork to prevent it from bursting when baking. Place the whole squash on a baking sheet & bake for about 1 hour or until the squash is tender when pierced with a knife. Cool for 10 – 15 mins. Halve the squash lengthwise & discard the seeds. Use a fork to extract the stringy flesh & place in a bowl (drag the fork from one end of the squash to the other until...
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