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.

Fresh Vegetable and Sausage Frittata

 COOK 35 min | SERVES 6 - 8

INGREDIENTS

• 2 Tablespoons avocado oil, divided

• 6 ounces organic chicken or turkey sausage, fully cooked, diced (optional)

• ½ medium onion, chopped

• 2 medium zucchini, diced

• ¾ pound fresh spinach, washed

• ¼ pound mushrooms, sliced

• 1 to 2 teaspoons Dijon mustard

• ½ teaspoon oregano

• 6 ounces shredded goat cheese

• 8 eggs, lightly beaten with 4 Tablespoons water

• Salt and pepper to taste

INSTRUCTIONS

Preheat oven to 375 degrees.  Heat 1 Tablespoon of oil in large ovenproof skillet over medium heat.  Add diced sausage to pan, browning on all sides, about 3 - 4 minutes.  Take sausage out of skillet and set aside.  

Heat remaining Tablespoon oil in skillet, add onions and saute until translucent, about 3 minutes.  Add zucchini, saute until soft, about 2 minutes. Then add spinach and mushrooms, cook until spinach softens.  Add the sausage back to pan and combine with vegetables.

In medium size mixing bowl, combine mustard, oregano, goat cheese with beaten eggs and water.  Add salt and pepper.  Pour egg and cheese mixture over vegetables in skillet, cooking over medium heat.  Stir mixture until egg starts to cook and pull away from sides of pan, about 5 minutes.  

Put frittata in oven (keep in ovenproof skillet) and bake for 15 - 20 minutes until puffy and lightly browned on top.  Let cool slightly, cut into wedges and serve.

Seared Salmon with Avocado Sauce

COOK 10 min | SERVES 4

INGREDIENTS

• 4 6-8 Ounce Salmon Filets

• 2 Tablespoons Olive Oil

• Salt and Pepper to taste

• Fresh minced basil (garnish)

• Lemon wedges

Creamy Avocado Sauce :

• 1 Ripe avocado, halved and peeled

• ¼ Cup fresh basil leaves

• 1 Clove garlic

• 1 Tablespoon of freshly squeezed lemon

• ¼ Cup Olive Oil

• ¼ Cup coconut milk

• Salt and pepper to taste

INSTRUCTIONS

Combine creamy avocado sauce ingredients in a blender, blend until smooth.

Season salmon filets with salt and pepper on both sides. Coat the bottom of a skillet with olive oil, heat over medium heat.

Once the pan is hot, cook salmon filets and sear for 5-6 minutes. Flip and sear for 5-6 additional minutes.

Transfer salmon filets to a plate and top with creamy avocado sauce. Sprinkle with fresh basil and a lemon wedge and serve immediately.

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.

Chicken Soup

Chicken soup is hearty and nutritious. Many of us are fighting colds or the flu, and the immune system is on overdrive. Try this soup. It will help warm the body, giving it the nutrients it needs to fight back.

COOK 2 hr | SERVES 8 

INGREDIENTS

• 1 whole chicken ( 4lbs)

• 3 quarts of homemade chicken broth or store-bought, low sodium chicken broth

• 4 cloves of garlic

• 1 tbsp of fresh thyme

• 2 large carrots, diced

• 1 turnip, peeled and diced

• 1 yellow onion

• 2 stalks of celery, diced

• Salt and black pepper to taste

• 2 tbsp fresh parsley to finish

INSTRUCTIONS

Detach chicken legs, breast, and breastbone from the chicken. In a large pot or dutch oven, cover the legs, chicken breast and breastbone with the stock. Add the garlic and thyme.

Heat the stock on medium heat for about 1 hour. The chicken breast should be just about cooked through. Remove the breast and set it aside.

Bring soup to low heat and continue cooking for another hour. At this time, remove all the chicken from the the pot. Cut into bite sized pieces. Discard the bones

Return the chicken to the pot and add onion, turnip, carrots and celery. Cook until the vegetables are soft, then turn off heat. Add salt and pepper and top with parsley.