November 30, 2017
Carrot Ginger and Fennel Soup
2 tablespoons melted coconut oil or olive oil
1 medium yellow onion, chopped
1 medium fennel bulb, chopped
3 pounds organic carrots, chopped into 1-inch pieces
1 tablespoon fresh grated ginger
½ teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
2 quarts vegetable broth
1 tablespoon freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
Heat the oil in a medium soup pot over medium high heat, and cook the onion and fennel until soft. Add a big pinch of sea salt, and stir in the carrots, ginger, and ground spices. Cook for 3-4 minutes to intensify the flavor of the spices. Add the vegetable broth and bring to a boil over medium high heat. Reduce to simmer and cook 30 minutes. Remove from the heat.
Using an immersion blender, puree the soup in the pot. Stir in the orange juice and lemon juice. Season to taste with salt and pepper or additional citrus.
Warm Butternut Squash Farro Salad
Serves 3-4 as a main course or 6 as a side
2 cups butternut squash, chopped into ½” cubes
2 tablespoons melted coconut oil or extra virgin olive oil
sea salt and freshly ground black pepper
1 cup farro
2 cups organic vegetable stock
½ cup chopped Italian parsley
for the dressing, whisk together:
¼ cup fresh squeezed lemon juice
½ cup extra virgin olive oil
sea salt and freshly ground black pepper
Preheat the oven to 425 degrees. Toss the butternut squash with the coconut or olive oil, sprinkle with sea salt, and roast for about 30 minutes, until the squash begins to brown at the edges.
Meanwhile, in a small pot, combine the farro and the vegetable stock. Add a pinch of salt if the vegetable stock does not have any. Bring to a boil, reduce heat to a medium low and cook about 20 minutes, until al dente. Meanwhile, prepare the dressing. Drain the farro if necessary and toss with the dressing in a shallow bowl.
Fold in the roasted butternut squash and the chopped parsley. Allow the combined squash and farro to sit for at least 45 minutes so the flavors can build together. Serve at room temperature or cold.
- Serve as a bed for roast turkey, baked salmon, or grilled shrimp to complete a main course
- Serve in a roasted acorn squash half for a vegetarian main course
- Add cannellini beans or roasted mushrooms for a heartier vegetarian version
- Use any favorite herbs
- Add roasted cherry tomatoes and basil when they are in season
- Add shaved Parmesan or Goat Lady chevre
August 29, 2017
Here is a major short cut recipe:
Easy Black Bean Cakes
1 can black beans, drained and rinsed
½ cup panko or other breadcrumbs
½ cup salsa
½ cup corn
½ cup chopped peppers
2 Tablespoons chopped fresh cilantro
1 Tablespoon chopped red onion or shallot
Combine beans, breadcrumbs, and salsa in a bowl. Smash together with hands or the back of a spoon. Shape into 6 or more cakes or patties.
Heat 2 tablespoons of oil in a skillet. Cook black bean cakes over medium heat for 2- 3 minutes on each side. Serve warm, at room temperature, or cold.
March 10, 2017
Think Outside the Box … of Crackers
Sweet Potato Toast
Here’s a great healthy food swap that’s oh so versatile. Use a round of toasted sweet potato in place of a cracker or bread for an hors d’oeuvres or even breakfast. It’s Whole 30 compliant, and it’s a neutral start you can adapt for lots of different palates. Make it savory or sweet… the possibilities are pretty much endless!
Preheat the oven to 450 degrees or use a toaster on the highest setting if you are preparing one or two large slices. Scrub the sweet potatoes and leave their skin on. Any variety of sweet potato will work. Slice them evenly to ¼” thickness. I slice them crosswise if I’m preparing an hors d’oeuvres, as pictured here, and lengthwise if I’m using them for a larger gluten-free toast. Lay them flat on a baking sheet lined with parchment paper or place them directly on the racks of your toaster. Bake them for up to 20 minutes, flipping over about halfway through cooking, until the slices are beginning to brown.
For a light savory hors d’oeuvres with a distinctive taste, I paired Japanese sweet potato toasts with a bit of arugula and some Goat Lady Dairy Smoky Mountain chevre.
Try it any other way you can think of or check out the nearly 7,000 posts at #sweetpotatotoast.
Toasted Sweet Potato topped with sweet or savory flavors
- Almond butter, banana slices, chia seeds, and a sprinkle of cinnamon
- Kite Hill non-dairy cream cheese and fresh blueberries
- Good ole’ PB&J
- Avocado and freshly ground black pepper
- Cream cheese, smoked salmon, tomato, and chives
- Goat Lady Dairy goat cheese and arugula or rosemary
- Bacon, egg, and avocado
- Beet Hummus and chives