Homemade Vegetable Broth

MAKES ABOUT 6 - 7 QUARTS

INGREDIENTS

• 6 unpeeled carrots, cut into chunks

• 2 unpeeled yellow onions, cut into chunks

• 1 whole bunch celery, cut into thirds

• 6 unpeeled garlic cloves, cut into halves

• 4 medium-size potatoes with skin (any variety), quartered

• 2 medium-size sweet potatoes with skin (any variety), quartered

• 2 unpeeled parsnips, cut into chunks

• 1 small bunch parsley

• 1 8-inch strip kombu

• 2 bay leaves

• 8 - 10 whole peppercorns

• 1 tablespoon sea salt

Any other vegetable scraps and herbs you have on hand - broccoli stems, vegetable peels, turnip greens, sage leaves, rosemary, thyme, etc.

DIRECTIONS

1. Wash all vegetables under running water, including the kombu.  In a large stockpot (12+ quart), combine all ingredients, except salt. Fill the pot with water, up to 2 inches below rim of pot. Cover and bring to a boil.

2. Remove the lid and turn the heat to low.  Simmer, uncovered, for 2 -  4 hours. As water evaporates, add more water to keep vegetables covered. 

3. Skim the scum that forms on top.

4. Add salt and stir.  Simmer 10 more minutes. 

5. Strain the stock using a coarse-mesh strainer. 

6. Use immediately in a recipe or as a warming drink, or bring to room temperature before refrigerating or freezing. 

Stock will keep in the refrigerator for 4 - 5 days, and in the freezer for up to 3 months. 

Rainbow of Roasted Vegetables

PREP 15 min | COOK 25 - 30 min at 400°F | SERVES 4 - 6 

INGREDIENTS

• 1 red onion

• 1 red pepper

• 2 cups Brussels sprouts

• 1 delicata squash

• 1 cup chopped green beans

• 2 – 3 Tbsp extra virgin olive oil

• Salt and pepper

INSTRUCTIONS

Preheat oven to 400 degrees F. Line sheet pan with parchment paper.

Clean and chop onion, pepper, and squash into uniform sizes - 1 – 2 inch pieces. Wash Brussels sprouts and halve. Rinse green beans and chop into 1 inch pieces.

Arrange vegetables in single layer on sheet pan and drizzle with olive oil. Using a spoon or your hands, coat vegetables with the oil. Season with salt and pepper.

Roast for 20 - 25 minutes in oven.

Notes : This recipe works for many types of vegetables - try cauliflower, cherry tomatoes, pieces of kale, broccoli, summer squash, carrots, parsnips, sweet potatoes, and more. The trick is the consistency in size of vegetable for even roasting. Enjoy!

Banana Bread Cookies (gluten-free, flour-free, egg-free, dairy-free)

PREP 20 min | BAKE 15 min | MAKES 36 cookies

There is no shortage of recipes for banana bread online right now.  Banana bread has become a highlight of pandemic baking, a poster-child of comfort food, and a great way to use up ripe bananas!  And with good reason - we all know the importance of “comfort foods” right now - they can make us feel nostalgic, bring us pleasure, and make us feel secure and safe during these unsettling times.  

Personally, this delicious treat reminds me of simpler days in my grandmother’s kitchen, eating this bread warm from the oven. I would mix up the batter while grandma was on clean-up duty - it was a great partnership!   I remember baking it with my mother, and later with my own children through the years.  Banana bread is one of those wholesome foods you associate with family, friends, bake sales, brunches, afternoon tea… the list goes on and on.

Recently I have experimented with “healthier” versions of banana bread recipes, while trying not to give up on the rich taste and texture. Banana bread can be nutrient-dense with bananas providing us with potassium, fiber, vitamins B6 and C, as well as antioxidants and phytonutrients. I love adding nuts and seeds for vitamins, minerals, and omega 3 fatty acids. Making banana bread with whole grains, such as oats, adds complex carbohydrates, fiber, vitamins and minerals. The addition of unsweetened dark chocolate provides antioxidants and minerals that have been shown to reduce inflammation and improve brain function.  

Here is my current favorite recipe for using up those ripe bananas. It is actually a banana bread cookie - “treat-size” individual portions of deliciousness! I like keeping some in the freezer and pulling them out for a healthy dessert or snack during the day.

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INGREDIENTS

• 4 ripe bananas

• 2 tablespoons almond or peanut butter

• 2 cups oatmeal - gluten free rolled oats

• 1 cup dark chocolate chips - dairy free

• ¼ cup raw sunflower seeds

• ½ cup sliced almonds

• ¼ cup flaxseed whole

• ¼ cup raw pumpkin seeds

• 1 tsp vanilla

• 1 tsp salt

• 1 tablespoon maple syrup or honey (optional)

INSTRUCTIONS

Preheat oven to 350 F.

Mash the bananas in a bowl until smooth.

Add remaining ingredients, mix until combined.

Drop by rounded tablespoon onto parchment covered baking sheet. The cookies will not spread or change shape during baking, so you may want to make them flatter or keep them as a haystack style.

Bake 13 - 15 minutes or until firm and slightly browned.

Let cool before storing in fridge or freezer. 

Favorite Crunchy Avocado Toast

Avocado toast is so easy to make! All you need is a ripe avocado and your favorite whole-grain or gluten free bread. Don't let the simplicity deceive you - this is a nutrient powerhouse! It is a perfect breakfast or lunch on a busy day. Avocados offer 20 vitamins and minerals, plus a healthy dose of fiber. Sunflower seeds are high in vitamin E, copper and B vitamins, helping to reduce inflammation in your body. Chia seeds are nutrient dense, being rich in fiber, omega-3 fats, protein, antioxidants, vitamins and minerals. Among the many benefits, chia seeds can promote healthy skin, aid in digestive health and boost energy. Be creative with the healthy toppings - here is my favorite.

PREP 5 min | COOK 5 min | SERVES 1 

INGREDIENTS

• 1 ripe avocado

• 1 slice whole-grain or gluten free bread

• ½ lime or lemon

• 1 Tbsp raw or roasted sunflower seeds (not salted)

• 1 Tbsp chia seeds

INSTRUCTIONS

Toast bread.

Mash the avocado directly on the bread.

Sprinkle with juice of 1/2 lime or lemon

Top with chia and sunflower seeds.

Enjoy!

Mango Salsa with Red Onion and Avocado

This will be your summertime go-to salsa! Add a delicious, fresh taste to chicken or fish.  Mangoes are rich in vitamin C - ½ cup provides ½ of your daily needs. Avocados are a source of healthy monounsaturated fat. Eating healthy fat supports skin health, enhances the absorption of fat-soluble vitamins and minerals and can help boost your immune system.

PREP 10 min | SERVES 4

INGREDIENTS

• 2 mangoes peeled and diced

• 1 avocado peeled and diced

• ½ red onion diced

• 1 to 1 ½ jalapeños finely diced (amount depends on amount of heat you want)

• juice of one lime

• 2 Tbsp cilantro chopped

• salt to taste

INSTRUCTIONS

Gently combine all ingredients adding salt to taste.

Enjoy with grilled seafood, chicken or your favorite tortilla chips for an appetizer.

Grilled Summer Vegetable Salad

PREP 20 min | COOK 20 min | SERVES 6 

INGREDIENTS

• 3 medium green zucchini

• 3 medium yellow summer squash

• 2 whole red onions

• 2 medium fennel bulbs

• 2 red bell peppers

• 1 yellow bell pepper

• ¼ cup olive oil for grilling

• 2 cups grape or cherry tomatoes

• ¼ cup fresh basil leaves

  FOR THE DRESSING

• ¼ cup good quality olive oil

• Zest of half a lemon

• Juice from one lemon (¼ cup)

• 1 tsp Dijon mustard

• ½ tsp salt

• Few grinds black pepper

INSTRUCTIONS

Heat grill to the hottest temperature.

Cut the ends off the zucchini and summer squash then cut in half lengthwise. Place on tray.

Cut the top off the red onions but leave the root attached. Cut it in quarters, leaving root attached to each quarter. This will help keep it together while grilling. Place on tray.

Cut the fennel in half, leaving root attached. Place on tray.

Cut the peppers in half. Remove core and seeds and place the halves on tray with vegetables.

Brush all of the vegetables on all sides with olive oil.

Once all of the vegetables are brushed with oil, lay them all out on your grill. As each side chars, turn and grill the other side. Depending on your grill, the time to cook will vary but different vegetables will take different amounts of time. The onions and fennel took the longest and the zucchini and squash took the least. Just remove back to the trays once each is grilled.

Cut each vegetable into bite sized pieces and place in a large bowl.

Cut all of the tomatoes in half and add to the bowl.

Make the dressing by combining all ingredients and add enough to bowl to coat the vegetables along with the fresh basil. Toss until combined and serve.

Homemade Banana Nut Protein Bars

These all-natural protein bars are gluten-free, vegan, and naturally sweetened. They are a delicious treat anytime of day - and come in handy to pack in your carry-on bag while traveling!

PREP 5 min | COOK 15 min | FREEZE 1 hr | MAKES 16 Bars

INGREDIENTS

• 1 ½ cup gluten free rolled oats

• ¾ cup whole almonds - raw or roasted without salt

• ½ cup dried currants

• ½ cup pistachios

• ⅓ cup toasted hemp seeds or flaxseed

• ⅓ cup walnuts

• ⅓ cup pumpkin seeds

• ½ cup unsweetened, organic coconut flakes

• ⅓ cup pure maple syrup or honey

• ¼ cup pureed ripe banana

• 1 cup cashew or almond butter

INSTRUCTIONS

Line an 8 x 8 pan with parchment or waxed paper, leaving ends to hang over edge of pan.

Add the first 8 ingredients to a large bowl and mix to combine.

Add the maple syrup or honey and the pureed banana. Mix to combine.

Mix in the cashew or almond butter until combined.

Place batter in prepared pan, pressing down firmly and evenly with hands.

Let pan sit in freezer for approximately 1 hour.

Remove pan from freezer. Lift out entire slab of bars by pulling up on paper. Gently peel paper from bars. Cut into 16 bars.

Store in sealed container in freezer for best results.

These bars will be crumbly, since they are natural and do not contain artificial fillers or binders.

Cauliflower Salad with Spicy Almonds

A nutrition packed salad perfect for a casual lunch, potluck dinner, or dinner party!

Cauliflower is a superfood providing vitamins C and K, fiber and antioxidants.

PREP 20 min | COOK 15 min | SERVES 6

INGREDIENTS

• 8 cups cauliflower chopped into small slivers (1 1/2 - 2 cauliflower heads)

• zest of 2 lemons

• ¼ cup fresh chopped chives

• ¼ cup fresh chopped dill

• ½ tsp salt

• 1 ⅓ cups raw or roasted and unsalted whole almonds

• 1 egg white

• pinch of salt

• ¼ cup cajun spice mix (or substitute ¼ cup BBQ spice mix or 1 Tbsp chili powder)

• 2 tsp granulated sugar (optional)

• 1 cup virgin olive oil

• ½ cup apple cider vinegar

• 1 garlic clove minced

• ½ shallot chopped

• 1 ½ Tbsp honey

• 1 Tbsp fresh thyme chopped

INSTRUCTIONS

Preheat oven to 350F.

Mix chopped cauliflower, lemon zest, chives, dill and salt into large mixing bowl.

In small bowl, mix almonds with slightly beaten egg white, pinch of salt, spicemix and sugar (optional).

Spread the mixture on a parchment covered baking sheet and bake in oven for 5 minutes.

Stir the almonds and bake another 5 minutes. Let almonds cool, then coarsely chop. Add to cauliflower mixture.

In small bowl make vinaigrette, whisking together olive oil, vinegar, garlic, shallot, honey and thyme.

Drizzle half of vinaigrette over salad and toss. Add more dressing and salt and pepper as desired.

Serve chilled or at room temperature.

Deep Dish Chocolate Chip Cookie

This decadent chocolate chip cookie is lightly sweetened with applesauce and a touch of maple syrup, plus packed with protein and fiber from chickpeas!

PREP 10 min |  COOK 25 min | SERVES 6 - 8

INGREDIENTS

• 1 can (14 ounces) chickpeas - drained and rinsed

• 1 cup rolled oats

• ⅓ cup unsweetened applesauce

• 2 Tbsp melted coconut oil

• 2 tsp vanilla extract

• ½ tsp baking soda

• 2 tsp baking powder

• ½ tsp sea salt

• ½ cup maple syrup

• ½ cup coconut sugar

• 1 cup dark chocolate chips

INSTRUCTIONS

Preheat oven to 375 F. Lightly grease 10 inch pie plate with coconut oil.

Put all ingredients except chocolate chips in bowl of food processor. Blend until smooth, scraping down sides every 30 seconds. Fold in the chocolate chips.

Pour the mixture into the prepared pan, sprinkle with more chocolate chips if you want, and bake for 25 minutes or until firm to the touch. Be careful not to overbake. Remove from the oven and leave to cool for 10 minutes.

Serve with fresh berries, sorbet or yogurt.

Summer Vegetable Stew

Try this delicious summer vegetable stew!

PREP 20 min | COOK 25 min | SERVES 4-6

INGREDIENTS

• 1 onion, chopped fine

• 3 garlic cloves, minced*

• 2 carrots, chopped fine

• ¼ cup olive oil

• 2 medium zucchini, rinsed and cut into ½ inch dice (about 3 cups)

• 1 medium yellow squash, rinsed and cut into ½-inch dice (about 1 ½cups)

• 1 red bell pepper, chopped

• ½ lb. Romano green beans, cut in small (½ inch) dice

• 2 tomatoes, (about ¾ pound), drained and seeded, cut into ½-inch dice

• 2 tablespoons minced fresh oregano leaves or ½ tsp dried, crumbled ½ cup packed fresh basil leaves, shredded

• Parsley for garnish

If you are not allowed onions or garlic, you may substitute 1 sweet potato, diced

INSTRUCTIONS

In a large deep skillet cook the onion, garlic, and carrots in the oil over moderately low heat, stirring, until the onion is softened.

Add the zucchini, the yellow squash, the bell pepper, and the beans, and cook the mixture over moderate heat, stirring for 4 minutes.

Add the tomatoes, the oregano, and salt and pepper to taste and simmer the stew, covered, stirring occasionally, for 10 minutes.

Simmer the stew, uncovered, stirring occasionally, for 5 minutes more, or until the excess liquid is evaporated. Sprinkle with the oregano, basil, and parsley. Serve warm or at room temperature.

Spicy Healthy Coleslaw

This healthy version of coleslaw will perfectly complement your summer meals, whether it’s fish, chicken or steak.

You could also add chickpeas for a flavorful vegetarian main course.

PREP 30 min | SERVES 8

INGREDIENTS

• 2 Tbsp Dijon mustard

• Tbsp red wine or balsamic vinegar, or fresh squeezed lemon juice

• 1 small clove garlic, minced

• 1 Tbsp minced jalapeno pepper

• ¼ cup extra virgin olive oil

• 6 cups shredded cabbage - combination of Napa, Savoy, red and/or green

• 1 large red or yellow bell pepper, diced or shredded

• ½ cup chopped scallion

• ½ cup slivered almonds or chopped cashews (optional)

• ¼ cup chopped cilantro or flat leaf parsley

• Salt and fresh ground pepper

INSTRUCTIONS

For the dressing, Whisk together mustard, vinegar, garlic and jalapeno in a small bowl. Add in oil a little at a time, blending well.

Combine cabbage, bell pepper, scallion, nuts (optional) and cilantro or parsley. Toss with dressing and add salt and pepper to taste. Refrigerate before serving.

This salad is best if left to marinate for at least an hour to allow cabbage to soften and flavors to blend. Just toss immediately before serving.

Chakalaka (South African Vegetable Stir-Fry)

PREP 15 min | COOK  25 min | SERVES 4

INGREDIENTS

• 3 medium onions, diced

• 3 medium carrots diced

• 2 medium green bell peppers and 1 poblano, diced

• 3 medium tomatoes, diced

• curry powder, to your taste

• salt, to taste

• pepper, to taste

• 1 green chili (optional)

• 1-2 teaspoon chili powder

• 2 tablespoons oil for stir-fry, preferably grapeseed oil

• ¼ cup of water

• 1 teaspoon of dry thyme or 1 tablespoon of fresh

INSTRUCTIONS

Stir-fry the onion and peppers together with oil in a large skillet until the onion is clear.

Add the grated carrots, tomatoes, water, and all the seasonings. Cook stirring frequently for about 15-20 minutes.

Greens with Caramelized Onions and Red Bell Pepper

COOK 20 min | SERVES 3 - 4

INGREDIENTS

• 1 - 2 tbsp extra virgin olive oil, coconut oil or avocado oil

• 1 onion, sliced thinly

• Pinch of sea salt

• 3 garlic cloves, minced

• 1 medium red bell pepper, julienned

• 1 small bunch greens (about 1 lb.), chiffonade

• 2 tbsp lemon juice

• Salt and pepper to taste

INSTRUCTIONS

Choose the greens you will be cooking. You can try kale, Swiss chard or collard greens.

To chiffonade: wash and and remove stems from greens.  Dry with paper towels and stack 3 - 4 leaves.  Roll the stack of leaves lengthwise and slice roll thinly, resulting in thin ribbons of greens.

Heat oil in a saute pan.  Add the onions and pinch of salt, stir well.

Cook the onions over medium heat until translucent, about 5 minutes.  Add the garlic and red pepper.  Cook until onions are golden brown, about 5 more minutes.

Add the greens to pan and stir until combined with other ingredients. If greens are on the tougher side, add a small amount of water to pan.

 Place lid on pan and steam for 1 - 3 minutes, until greens have a sweet taste, and still have a bright green color.  

Season with lemon juice, sea salt, and pepper.  Serve immediately.

Carrot Ginger Soup

COOK 40 min | SERVES 4 

INGREDIENTS

• 2 Tbsp avocado oil or coconut oil

• 1 medium onion, diced

• 1 pound carrots, sliced into ½ inch pieces

• ½ tsp salt

• 4 garlic cloves, minced

• 1 Tbsp ginger root, peeled and minced

• 1 tsp coriander

• ¼ tsp red pepper flakes (optional)

• 4 - 6 cups water or stock

• Salt and pepper to taste

• 1 Tbsp fresh lemon juice

• ¼ cup fresh Italian parsley, minced

INSTRUCTIONS

Heat oil in a medium size stock pot. Add onions and saute over medium heat until translucent, about 3 - 5 minutes.

Add carrots and salt, stir. Cover and cook for 5 minutes over medium heat.

Add garlic, ginger, coriander, red pepper flakes, and 4 cups of water or stock. Stir well and bring to boil.

Lower heat and simmer until carrots are tender about 30 minutes.

Add salt to taste and lemon juice. Stir.

Blend carefully in batches in a high-speed blender until creamy. Serve in bowls and top with minced fresh parsley.

Sweet and Savory Roasted Butternut Squash

COOK 20-30 min | SERVES 6

INGREDIENTS

• 1 large butternut squash, peeled and seeded, diced into 1 inch pieces

• 3 Tbsp extra virgin olive oil

• 1 Tbsp maple syrup

• 1 tsp cinnamon

• 1 tsp tumeric

• ½ tsp kosher salt

• Freshly ground pepper to taste

• ¼ cup dried cranberries or cherries (optional)

INSTRUCTIONS

Preheat oven to 400 F.

Toss all ingredients in large mixing bowl, coating all squash pieces with oil, syrup, and spices.

Spread out ingredients in one layer on baking sheet.

Roast in oven for 20 - 30 minutes, until lightly browned and tender.

Serve immediately.

Vegetarian Chili

This vegetarian chili is gluten free and vegan, depending on your toppings, and full of smoky, complex flavor.  I usually double this recipe in order to have plenty of leftovers.  It also freezes well for future quick meals.

COOK 40 min | SERVES 4 - 6

INGREDIENTS

• 2 tablespoons olive oil

• 1 medium sweet onion, chopped

• 1 large red bell pepper, chopped

• 1 medium zucchini, chopped

• 2 ribs celery, chopped

• 1 cup butternut squash, chopped

• ½ teaspoon salt, divided

• 2 chipotles in adobo, seeded and chopped

• 4 cloves garlic, pressed or minced

• 2 tablespoons chili powder

• 2 teaspoons ground cumin

• 1 ½ teaspoons smoked paprika

• 1 teaspoon dried oregano

• 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes, with their juices

• 2 cans (15 ounces each) black beans, rinsed and drained

• 1 can (15 ounces) pinto beans, rinsed and drained

• 2 cups vegetable broth or water

• 1 bay leaf

• 2 tablespoons chopped fresh cilantro, plus more for garnishing

• Juice from one lime

Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

INSTRUCTIONS

In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until simmering. Add the chopped onion, bell pepper, zucchini, celery, butternut squash, and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the chipotles in adobo, garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, mash the chili with a potato masher until it reaches a thick consistency.

Add the chopped cilantro, stir to blend, and then mix in the lime juice, to taste. Add salt to taste, too.

Divide the mixture into individual bowls and serve with garnishes of your choice.