Late Fall 2013
Squash and Apple Soup
- 1 large butternut squash - 1 large yellow onion, chopped - 2 T olive oil - 4 large apples, cored and quartered - 4 cups vegetable stock - 1 cup rice milk - 1/4 cup coconut milk 1/2 tsp. ground nutmeg 1. Peel squash, cut in half and remove the seeds. Cut the flesh into 2" pieces. 2. In a large stockpot, heat olive oil and saute onion over medium heat until soft, about 7 min. 3. Add cut up squash, apples, stock, rice milk, coconut milk and nutmeg. Cover and bring to a boil. Reduce heat and allow to simmer for 20 min. or until squash is soft. 4. Puree soup with a hand blender and cool slightly. 5. Season to taste with salt and serve. Serves 6 (Adapted from Clean Food) Tree of Life Stir-Fry
- 1 T olive oil
- 1 small onion, cut into small wedges - 3 carrots, cut into matchsticks - 1 small head broccoli, cut into bite size pieces - 2 small bok choys, cut into bite size pieces - 1 lb. chicken, cut into stir-fry strips (optional) - 1 T mirin - Water as needed - 2 tsp. kudzu dissolved in 1/4 cup water - 1 T white or chickpea miso - 1 T agave nectar - 1 T grated fresh ginger - 1/4 cup toasted sesame seeds 1. In a large skillet over medium heat, saute onion in olive oil for about 5 min. 2. Add chicken if using. Once chicken begins to turn opaque, add carrots, broccoli, bok choy and mirin and continue to stir-fry mixture until the veggies become brighter in color. Add water as needed to prevent sticking. 3. In a small bowl, combine the dissolved kudzu with miso, agave and ginger. 4. Add miso mixture to the stir-fry and cook for an additional 4 min. to thicken the sauce. 5. Remove from heat and top with sesame seeds and serve. Serves 4 (Adapted from Clean Food) Mashed Cauliflower
- 3 T olive oil
- 1 T coconut oil - 1 medium onion, diced - 3 medium celery stalks, finely diced - 1 head cauliflower, trimmed and coarsely chopped - 1/4 tsp. sea salt - 1 1/2 tsp. ground cumin 1. In a large skillet, heat olive oil and coconut oil over medium heat. 2. Saute onion for 10 min. until soft. 3. Add celery to the skillet and saute for an additional 5 min. 4. While onion and celery are cooking, place cauliflower in a food processor and finely chop until the cauliflower resembles the texture of rice. 5. Add cauliflower to the skillet. Cover and cook for 5-10 min. until soft. 6. Add cumin and salt to taste. Serves 6 (Adapted from www.elanaspantry.com) |
Nutrition FactsWith only eight ingredients, this soup is simple to put together. And how warming on a cold fall night. This soup is low in sodium and cholesterol. It is a very good source of vitamin A. It also contains a good amount of manganese. It is low on the glycemic index. The soup also is a great way to increase your fiber intake.
Calories- 302 Total Fat- 11 g Saturated fat- 4 g Monounsaturated fat- 5 g Cholesterol- 9 mg Dietary fiber-4 g Sugar- 21 g 59% carbs 31% fat 10% protein Nutrition FactsThis stir-fry dish is a feast for the eyes with the vibrant colors of the vegetables. The cruciferous vegetables in this dish provide important detox and immune-boosting support during the cold winter months. This dish is a very good source of protein and vitamins A, C and K. It also is a good source of niacin, B6 , folate, manganese and phosporus. Calories- 248 Total Fat- 11 g Saturated fat- 2 g Monounsaturated fat- 5 g Cholesterol- 39 mg Dietary fiber- 6 g Sugar- 5 g 31% carbs 37% fat 32% protein Nutrition FactsThe mashed cauliflower is a great healthy alternative to mashed potatoes. And you get a broad variety of nutrients without increasing your glycemic index. Cauliflower is high in dietary fiber, which can support the digestive system. This dish is very low in cholesterol. It is an excellent source of vitamins C and K. It is also a good source of B6, folate, potassium and manganese. In addition, it is mildly anti-inflammatory.
Calories- 102 Total Fat- 8g Saturated fat- 2 g Monounsaturated fat- 5 g Cholesterol- 0 mg Dietary Fiber- 3 g Sugar- 3 g 27% carbs 67% fat 6% protein |