Butternut Squash Chili

My garden produced a decent amount of butternut squash this year, so I’ve been taking advantage of this opportunity by making soups. This one is a combination of a few I read through. It got rave reviews from my ladies group, so I hope you will enjoy it too!

Ingredients:

• 2 TBSP butter

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 tsp cumin

• ½ tsp coriander

• 4 cups vegetable or chicken broth

• 2 stalks celery chopped

• 1 bell pepper, diced

• ¼ cup lentils

• 2 cups butternut squash, peeled and diced

• 1 can black beans, rinsed

• 1 can cannellini beans, rinsed

• 1 can (15 oz) tomato sauce

• Salt and pepper to taste

Directions:

1. Heat butter in medium/large pot. Add onion and garlic. Sauté until fragrant and onions are translucent. Add spices and stir.

2. Add remaining ingredients. Stir and simmer 20-25 minutes until squash is tender but not mushy. Adjust spices to your liking.

3. Serve.

Garlic Tofu and Vegetable Stir fry

Garlic Tofu & Vegetable Stir fry

Ingredients:

For the tofu:

• One 14-ounce block extra-firm tofu

• 2 tablespoons plus 1 teaspoon arrowroot starch (or cornstarch), divided

• Fine sea salt and freshly ground black pepper

• 2–3 tablespoons avocado or sesame oil

Vegetables:

• 1 med head broccoli cut into pieces

• 1 carrot, peeled and sliced

• ½ onion, sliced

• 4 ounces fresh shiitake mushrooms sliced

For the sauce:

• 4 tablespoons soy sauce

• 4 tablespoons water

• 2 tablespoons maple syrup (or honey)

• 2 teaspoons mild vinegar (like apple cider, white wine, or unseasoned rice vinegar

• 2 teaspoons sesame oil

• 2 small garlic cloves, crushed, grated, or finely minced

• 2-inch knob ginger, peeled, and grated or minced (about 2 tablespoons)

• Sesame seeds and scallions, for serving

1. Start by pressing the tofu—drain tofu, place it on a plate, then top with another plate or cutting board, and weigh it down with something heavy (like a couple of cans), to squeeze out as much water as possible. Let stand for about 15 minutes, periodically draining off the excess water.

2. Cut tofu into 1-inch cubes and place in a bowl. Sprinkle with 1 tablespoon arrowroot, and pinches of salt and pepper. Gently toss with your hands to coat. Then sprinkle with another tablespoon of arrowroot and toss again.

3. Heat enough oil in a large non-stick skillet over medium heat to evenly cover the bottom. Add the tofu in a single layer, making sure the cubes aren’t touching; depending on the size of your pan, you may need to brown them in two batches. Cook undisturbed until a golden crust forms on the bottom, about 5 minutes. Then flip with tongs and cook the other sides, browning 3-4 sides in total.

4. While the tofu is cooking, chop vegetables in bite-sized pieces.

5. Meanwhile, in a small bowl, combine the soy sauce, water, maple syrup, vinegar, sesame oil, garlic, ginger, and the remaining teaspoon of arrowroot.

6. When the tofu is done, if there is too much oil left in the pan, transfer tofu to a plate and drain the oil. Then return tofu to the pan.

7. Add the vegetable mixture, stirring for 1-2 minutes until broccoli is bright green.

8. Add the sauce mixture to the pan and quickly toss until it thickens and coats the cubes. Turn the heat off.

9. Sprinkle with sesame seeds and scallions. Serve immediately.

Zoom Balls

I’ve made Energy Bites for years, but it was in herbal school that I heard the term Zoom Balls. These power packed morals are more that meets the eye and can be altered to whatever herb your body is needing.

Astragalus (Astragalus membranaceus) is an adaptogenic herb used in Chinese medicine to boost energy and strengthen immunity. It has antibacterial and anti-viral properties. It can help to restore the weakened body.

Ashwagandha (Withania somnifera) is a nervine and adrenal tonic that helps with anxiety, depression, exhaustion, and poor muscle tone. It’s also an adaptogen and reduces the effects of stress while promoting energy and vitality. It has been useful as an anti-inflammatory to aid in the relief of arthritis pain.

Ginger (Zingiber officinal) is a pungent aromatic used to relieve nausea, vomiting, and motion sickness. Research has indicated that ginger root enhances immune function, increased blood circulation, and promotes the secretions of gastric fluids.

Cardamom (Eletteria cadamomum) is another aromatic spice and digestive aid. It has the reputation as an aphrodisiac and has been used in India for respiratory and kidney ailments.

Cinnamon (Cinnamomum verum) is a spicy aromatic herb used in Chinese medicine as a warming stimulant. It’s useful as a digestive aid and circulatory stimulant. Recent research has shown cinnamon to increase the capability of beta cells in the pancreas to produce insulin, reducing blood glucose levels in diabetics. Cinnamon is a strong antimicrobial and helpful for certain types of dysbiosis.

Zoom Balls

ingredients:

• 1/3 cup astragalus powder

• 1/3 cup ashwagandha powder

• 1 tablespoon ginger powder

• 1 tablespoon ground cardamom

• 1 tablespoon cinnamon

• 1/2 teaspoon pink salt

• 1/2 cup cocoa nibs

• 3/4 cup nut butter of choice (I used peanut butter)

• 1/2 cup raw honey

Directions:

1. Over VERY low heat, gently warm the nut better and honey mixture. Just warm enough to make it soft and easy to mix.

2. In a second bowl, stir together the powdered herbs and spices.

3. Slowly add the powdered ingredients into the nut/honey mixture until it forms a thick paste.

4. Allow the mixture to cool.

5. Add the cocoa nibs and combine.

6. Form 1-inch balls and enjoy

Store in an airtight container .

Avocado Toast--the real deal

I’ve had avocado toast before, but this is a new and better spin on what most people think of. In this recipe, the avocado is the main ingredient. Top it with an egg, lettuce, tomato, onion, and breakfast is served.

Avocado Toast—3 ingredients

Ingredients:

• 1 avocado

• 1 egg

• 1 cup mozzarella cheese or your choice of shredded cheese

• Everything Bagel Seasoning (optional)

Directions:

1. Mix everything together. Line a baking sheet with parchment paper. Drop two large spoonfuls of mixture onto the paper and flatten with another piece of parchment paper.

2. Sprinkle with seasoning (if using).

3. Bake at 400 degrees for 20 minutes, or until toast is brown around the edges.

4. Store extras in an airtight container for up to one week.

Butternut Squash & Chickpea Curry

My garden did really well last summer. As a result, I have had an abundance of butternut squash that I’ve needed to use. Recently, I stumbled onto this recipe that proved to be a hit with a group of folks I had for an herbal workshop. It was so attractive in the dish, how could it not be tasty too? Eat the rainbow…this dish checks that off! Enjoy!

Butternut Squash & Chickpea Curry

Ingredients:

• 1 1/2 tablespoons coconut oil

• 1 large onion, diced

• 2 medium carrots, diced

• pink salt to taste

• 4 cloves garlic, minced

• 2- inch piece ginger, grated or finely minced

• 1 red bell pepper, chopped

• 2 stalks fresh lemongrass, minced or grated (optional but recommended)

• 5 tablespoons red curry paste

• 1 (13.5-ounce) can full-fat coconut milk

• 1 cup low-sodium vegetable broth (or water)

• 5 cups of peeled and cubed butternut squash (~ 2.5 pound butternut squash)

• 2 1/2 tablespoons reduced-sodium soy sauce

• 1 1/2 tablespoons coconut sugar (or pure maple syrup)

• 2 15-ounce cans of chickpeas, rinsed and drained

• 4 cups baby spinach or baby kale (about 4 large handfuls)

• 1 tablespoon lime juice or rice vinegar

• 1 large handful fresh cilantro, roughly chopped

• 1 handful Thai basil leaves

• White rice or brown rice (for serving, optional)

INSTRUCTIONS:

1. Heat a Dutch oven or a large saucepan over medium-high heat. Add the coconut oil, and once shimmering, add the onions and carrots along with a pinch of pink salt. Cook the vegetables for 7-8 minutes, or until they are tender and lightly browned.

2. Add the garlic, ginger, bell pepper, lemongrass (if using), and red curry paste, and cook for 2 minutes, stirring frequently to coat the vegetables & prevent burning. If not using a nonstick pan, you'll likely need to add a tablespoon or two of water to prevent the mixture from drying out, sticking, and burning.

3. Pour in a couple spoons of the coconut milk and allow it to bubble for a minute, stirring well. Add the vegetable broth, stirring with a spatula to scrape up any browned bits stuck to the bottom of the pot. Pour in the remaining coconut milk, cubed squash, soy sauce, and coconut sugar, stirring to combine.

4. Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a rapid simmer for 20 minutes, or until the squash is tender and cooked through.

5. Stir in the chickpeas and bring the curry to a gentle simmer. Once simmering, stir in the baby spinach or kale, stirring until the greens have wilted.

6. Turn off the heat, and stir in the lime juice or rice vinegar. Taste for seasonings, adding salt as needed. Tear the Thai basil leaves to release their oils; add them to the curry, along with the chopped cilantro.

7. Serve the curry over rice. Garnish with additional cilantro or Thai basil as desired.

Lentil and Sausage Soup

Looking through my recipe blog, you may notice how many different soups there are. Soups are a great way to get nutrition into the body.  I run cold, so consuming these warm bowls of deliciousness makes me feel good. Be sure to check out where I buy my Italian sausage. This is a small business in Colorado. Their product has been sustainably sourced and free of allergens. The taste is worth it!

Lentil and Sausage Soup

Ingredients

·       1 ½ pounds Italian sausage

·       4 tablespoons butter

·       ½ cup onion, diced

·       4 cloves garlic, minced

·       1 cup spinach, packed

·       ½ cup carrots, diced

·       1 rib celery, diced

·       5 cups chicken stock

·       1 ½ cups lentils

·       1 cup heavy cream

·       2 tablespoons Dijon mustard

·       2 tablespoons red wine vinegar

·       1 teaspoon red pepper flakes

·       sea salt and black pepper, to taste

INSTRUCTIONS

1.    In a large Dutch oven over medium-high heat, brown sausage in 1 tablespoon butter.

2.    Using a slotted spoon, remove sausage from pan, reserving drippings.

3.    Add remaining butter diced onions and minced garlic. Sauté until fragrant and onions are translucent.

4.    Mix in spinach, carrots, and celery. Sauté vegetables over medium heat until tender. About 10 minutes.

5.     Add reserved Italian sausage. Stir in heavy cream, Dijon mustard, red wine vinegar, salt, pepper, and pepper flakes.

6.     Simmer for 10-15 minutes. Serve in bowls and enjoy.

Lions Mane "Crab" Cakes

Mushrooms have moved up in the culinary space with their many uses! Mushrooms like shiitake, oyster, and lions mane are showing up at farmer’s markets, restaurants, and even perhaps your kitchen table!

At a recent stroll through a farmer’s market, I was captivated by the wonderful display of medicine that lay before my eyes! Since COVID, I’ve battled off and on with brain fog. I have found lions mane mushrooms to really be a supportive ally in this regard.

My quest, is to learn how to use this particular mushroom in the kitchen. I’ve been using shiitake and oyster for years, but this one….well, I have some learning to do.

Originally, I used my cast iron skillet with avocado oil. I love using cast iron for the crispy edges it produces, however, the cakes kept sticking. In retrospect, I’ll allow them to “set up” a bit in the refrigerator and use the air fryer.

Let me know what you think!

Lions Mane “Crab” Cakes

Ingredients

• 2 ounces lions mane mushrooms , hand shredded

• 1 large egg

• ½ cup panko breadcrumbs (I used gluten free)

• ¼ cup green onion , finely sliced

• 2 tablespoons parsley , finely chopped

• 2 tablespoons mayonnaise

• 2 teaspoons dijon mustard

• 1 ½ teaspoons Worcestershire sauce

• 1 teaspoon old bay seasoning

• 1 lemon , zest and juice, plus extra wedges for serving

• ½ teaspoon sriracha or hot sauce , optional

• Kosher salt and black pepper

Easy Yogurt Sauce

• ¼ cup Greek yogurt

• 2 tablespoons mayonnaise

• ½ teaspoon old bay seasoning

• ½ lemon , juice and zest

• Kosher salt and black pepper

Instructions

• It’s best to hand shred the mushrooms rather than chopping them so they have the flakey texture of crab meat. Set aside in a medium bowl.

• In large bowl, whisk together the egg, breadcrumbs, green onion, parsley, mayo, Dijon mustard, Worcestershire sauce, old bay seasoning, lemon zest and juice, and sriracha (optional).

• Gently mix in mushroom pieces and panko until well combined.

• Form mushroom mixture into 6 equal-size patties (about ¾ inch thick).

• Place them on a parchment-lined baking sheet and refrigerate 30 minutes so they set up. (Crab cakes may be formed a day before cooking. Cover and chill.)

• Preheat air fryer to 400°F.

• Spray the inside of the air fryer with olive oil cooking spray. Place 4 patties in the basket and spray them with cooking spray as well.

• Cook the crab cakes 8 minutes until golden brown and crisp on the outside. Flip the patties halfway through cooking time.

• Place lions mane crab cakes on a serving platter and squeeze fresh lemon juice over top. Garnish with fresh parsley and serve with Yogurt Sauce. Enjoy!

Easy Yogurt Sauce

• In a small bowl, mix all ingredients until well combined.

• Store in the fridge up to 7 days until ready to use.

Pasta with Sausage & Tomato Skillet

As a recovering vegetarian, I'm super picky about what meats I will consume. Not all meat is the same. While I try to eat local, I have found a wonderful company who has sustainable practices and is free of the “Big 8” allergens. Let me just say…yum! If you want to know more about this company, you can find out more here.

With tomato season here, I’m looking for ways to use these wonderful fruits. This recipe is super fast and easy especially on a work night. Don’t forget the parmesan cheese!

Pasta with Sausage & Tomato Skillet

Ingredients:

• 1/2 pound sweet Italian sausage links, sliced

• 1/4 cup diced onion

• 2 cloves garlic, minced

• 2 cups fresh tomatoes, diced

• 3/4 cup whipping cream

• 1/4 tsp salt

• 6 ounces pasta, can use gluten free

• 1 1/2 Tbsp minced parsley

• grated parmesan cheese

Directions:

1. Cook sausage in a cast iron skillet on medium heat until it is no longer pink.

2. In a separate pot, cook pasta according to directions.

3. Add onion and garlic and cook until onion is tender and sausage is light brown.

4. Add tomatoes, cream, and salt.

5. Simmer until the mixture thickens, about 4 minutes.

6. Drain pasta and add to sausage mixture, stir until well combined.

7. Serve with parmesan cheese on top.

Chorizo & Zucchini

I don’t know about you, but one zucchini plant can yield more product than I can deal with. As a result, I end up both giving it away and looking for creative ways to use it.

Recently, I stumbled across this combination and with with a few “tweaks” it ended up being a dish my guests kept coming back for!

The Chorizo I used came from a source that I trust and know their farming practices. If you are interested, a link has been provided for you.

Chorizo & Zucchini

Ingredients:

• 1 teaspoon olive oil

• 1 pound loose chorizo

• 4 medium zucchini, cut into 3/4-inch cubes

• 1 lime, zested and juiced

• 1/2 cup loosely packed cilantro, roughly chopped

• Salt, to taste

INSTRUCTIONS:

1. Heat the olive oil over a medium-low heat in a large skillet and add the chorizo. Cook for 5 minutes, until the fat has rendered out and the chorizo is slightly crisp. Transfer the cooked chorizo to a plate, but leave behind the oil.

2. Add the cubed zucchini to the hot skillet and increase the heat to medium. Sauté the zucchini, tossing occasionally, until browned and soft, about 10 minutes. Stir in the lime juice, lime zest, cilantro and cooked chorizo. Season to taste with salt and serve.

Rooty Salad

Winter is the perfect time to consume root vegetables. They store well for the winter months. Roots help to ground our body with Mother Earth when the winter doesn’t allow as much time to enjoy the outdoors. I love eating root vegetables all year long, especially beets.

Root vegetables are full of fiber, antioxidants, vitamins and minerals. Enjoy them roasted, boiled, baked or stewed. There’s no wrong way to have them.

Several years ago, I purchased an air fryer and it changed the way to cook! Rather than roasting vegetables in the oven, which takes up more time and energy, I use the air fryer. It uses less oil and requires less time and energy usage. If you don’t have an air fryer, you can still make this recipe; just roast the vegetables in the oven.

Rooty Salad

Ingredients:

• 1 tablespoon avocado oil or oil used for high heat

• 2 large sweet potatoes, peeled and diced

• 3 large parsnips, peeled and sliced

• 3 large beets, peeled and diced

• salt and pepper

• 1/2 cup olive oil

• 1/4 cup balsamic vinegar

• 2 tablespoons prepared horseradish

• 2 tablespoons Dijon mustard

• 2 tablespoons fresh parsley, chopped

• Dandelion leaf, Arugula, or Spinach leaf

Directions:

1. Preheat air fryer at 400 degrees. Toss sweet potatoes and parsnips in a bowl with 1/2 tablespoon oil. Sprinkle with salt and pepper.

2. Air fry for 8-10 minutes or until almost done. Remove and set aside.

3. Add remaining 1/2 tablespoon to air fryer along with diced beets. Sprinkle with salt and pepper.

4. Air fry for 6-8 minutes until almost done.

5. Meanwhile, prepare the dressing.

6. Remove the beets and combine with sweet potatoes and parsnips.

Dressing:

Combine olive oil, balsamic vinegar, horseradish, mustard, and parsley in a jar. Mix well.

Preparing the salad:

In a bowl, place roots and chopped greens of your choice. Add dressing and enjoy!

Cream of Mushroom Soup

Mushroom Soup

Ingredients:

·      2 TBSP butter

·      1 small onion, diced

·      3 TBSP flour

·      ¼ tsp dried oregano

·      1/8 tsp cayenne pepper

·      ½ tsp pink salt

·      ¼ tsp black pepper

·      3 ¾ cups chicken broth

·      1 pound mushrooms (I used a combination of portobello, cremi, and shiitake), chopped

·      1 bay leaf

·      ½ cup heavy cream

Directions:

1. In a large pot, melt butter.  Add diced onion and sauté until onion is soft and translucent.

2. Stir in flour (I used gluten free).  Continuing stirring to blend well.  Add remaining seasons.  Stir to combine.

3. Add chicken broth.  Use whisk to smooth out any clumps.

4. Add chopped mushrooms and bay leaf.  Heat until thoroughly hot.

5. Reduce to low and continuing simmering for 30 minutes.  

6. Remove bay leaf.

7. Using an immersion blender, gently blend soup taking care of any large pieces.

8. Add cream and serve.

Simple Carrot Salad

How often are you eating a salad? While summer is a natural time to enjoy them, consuming vegetables, especially root vegetables help the body’s hormones stay regulated…all year long.

Carrots (Daucus carota) provide more than just vitamin A and are found in a variety of colors: yellow, white, orange, red, and purple.

• Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

• Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.

• Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.

• Potassium: An essential mineral, potassium is important for blood pressure control.

• Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.

Read more about carrots here.

Simple Carrot Salad

INGREDIENTS

• 1 pound carrots, peeled

• 2 teaspoons Dijon mustard

• 1 tablespoon freshly squeezed lemon juice, from one lemon

• 1-1/2 tablespoons extra virgin olive oil

• 1 teaspoon honey, to taste

• 1/4 teaspoon freshly ground black pepper, to taste

• 2 tablespoons chopped fresh cilantro

• 1 tablespoon diced red onion

• 1 tablespoon pistachio nuts, chopped

INSTRUCTIONS

1. Shred the carrots in a food processor. Set aside in a medium bowl.

2. In a salad bowl, combine the dijon mustard, lemon juice, honey, olive oil, and pepper. Add the carrots, fresh cilantro, red onion, pistachio nuts and toss well. Taste and adjust seasoning if necessary. Cover and refrigerate until ready to serve.

adapted from www.onceuponachef.com

Roasted Tomato & Basil Soup

One of the best things about homesteading is the bounty of garden goodness that seemingly comes in all at once! Sometimes it's necessary to get creative with what to do with a lot of the same vegetable. For months, I’ve been waiting for my first red tomato, and now I’m picking a basket full each day. With likely a two year supply of salsa, I’m now making tomato soup to enjoy on a cold winter day. After roasting, I’ll follow guidelines to safely preserve the soup in mason jars and store for a later use.

INGREDIENTS:

• 3 pounds fresh tomatoes

• 1 handful of fresh basil, to taste

• 2 large onions, chopped

• 4 garlic cloves, sliced

• salt and pepper, to taste

DIRECTIONS:

1. Heat oven to 350 degrees, F

2. Place the tomato mixture into a large bowl and mix.

3. Place mixture onto a large baking sheet, and place in the oven for 20-25 minutes.

4. Remove pan from the oven once vegetables are softened. Drain off liquid and place tomato mixture into a blender, such as a Vita-mix.

5. Mix on high/puree until contents are well blended.

6. Add tomato paste to thicken or water to loosen mixture.

   *I like mine a little thick so I can add some cream later and it’s not too runny.

From this point, you may can or freeze or just enjoy this fresh soup today.

Hardy Spring Salad

When fresh greens come, they really come! Not complain’….just say’n. For me, I so enjoy a fresh salad on a warm spring day. Having picked a bucket full of spinach and kale, I needed to find ways to use them. After all, who wants the fruits of their labor to go into the compost? Not me!

The inspiration for this salad came while out and about and stopping for some dinner. Eating out is a treat, especially if I really enjoy the experience and the food. Many times, I try to duplicate it once I’m home because I enjoyed it so much I wanted to have those flavors again. This recipe is definitely different, but delicious, nevertheless. Let me know if you like it.

Hardy Spring Salad 

Ingredients:

• ½ cup organic black lentils

• ½ cup organic quinoa

• 1 ½ cups water

• 1 tsp salt

• 4 cups chopped kale and spinach

• 1 small onion, chopped

• 1 tomato, diced

• 1 can organic chickpeas, drained and rinsed

• Feta cheese

• Small bunch of fresh cilantro, chopped

 Directions:

1. Add 1 ½ cups water and salt along with lentils into a medium pot.  Cook on medium until just boiling.  Reduce heat.  Cook for 10 minutes, then add quinoa. Continue cooking until lentils and quinoa are tender, about 15 minutes or until liquid is absorbed

2. While lentils are cooking, chop kale and spinach into small pieces, set aside.

3. Chop onion and tomato, set aside.

4. Remove lentils and quinoa from the pot and add to a large salad bowl.

5. Add 4-5 TBSP dressing (see below), mixing well.  Allow to cool for about 5-10 minutes.

6. Drain and rinse chickpeas.

7. Assemble salad into a large bowl from bottom to the top as follows:

   a.     Lentils and quinoa

   b.     Kale and spinach

   c.     Chickpeas

   d.     Onion and tomato

   e.     Cilantro & Feta

8. Sprinkle dressing over salad, keeping some to add to preferred taste

9. Serve immediately.  Left overs will keep for 2-3 days.

Dressing:

• ½ cup olive oil

• ¼ balsamic vinegar

• 2 TBSP mustard

• 2 TBSP honey

• ¼ tsp garlic powder

Combine all ingredients and serve.

Slow Cooker Tomato Soup

Nothing says childhood more than tomato soup. It was my favorite growing up, however, it was soup of a can. That paired with a gilled cheese sandwich made me smile. While soup from a can is convenient, it’s loaded with a lot of sodium, and is really not as healthy as the label claims. Preparing homemade soup can seem overwhelming with the abundance of ingredients, however, I promise it’s really easy….and fun. Here is a take on a flavorful soup that can be started in the morning before work and then enjoy it as soon as you get home from work.

Slow Cooker Tomato Soup

INGREDIENTS:

• 2 (28-ounce) cans whole peeled plum tomatoes with basil

• 1 (15-ounce) can tomato sauce

• 1 1/2 cups vegetable broth

• 3 cloves garlic, minced

• 1 onion, diced

• 1 red bell pepper, diced

• 2 tablespoons tomato paste

• 1 1/2 teaspoons dried oregano

• 1/2 teaspoon Himalayan pink salt

• 1/2 teaspoons freshly ground pepper

• 1/3 cup heavy cream

• 1/3 cup chopped fresh basil

DIRECTIONS:

1. Place tomatoes into a slow cooker. Stir in tomato sauce, vegetable broth, garlic, onion, bell pepper, tomato paste, oregano, salt and pepper until well combined. Crush the tomatoes into chunks using the back of a spoon.

2. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.

3. Puree with an immersion blender until desired consistency is reached. Stir in heavy cream and basil; season with salt and pepper, to taste.

4. Serve immediately.

Afghan Pumpkin

I have a friend who live is a large city where ethic foods are more commonly found. Often she stops by an Afghan place that makes the most delicious pumpkin. When I think of pumpkin, I think of halloween carving and pies at Thanksgiving. It’s been an eye-opening experience to try pumpkin in any form. I will admit, I cheated in this recipe and used butternut squash as it was what I had on hand. The next time I make it, I’ll turn up the heat just a bit by adding a few more jalapeños.

Afghan Pumpkin

Ingredients

• 2 tablespoons neutral oil, like grapeseed or avocado

• 1 medium onion, chopped

• 1 teaspoon ground turmeric

• 1 tablespoon minced fresh ginger

• 1 minced fresh chili, like jalapeño

• 8 cups 1-inch cubes pumpkin flesh or butternut squash

• 1 ½ cups vegetable stock, plus more as needed

• Salt and freshly ground black pepper

• 2-14 1/2-ounce can crushed tomatoes, non-GMO

• ¼ teaspoon coriander

• 1 cup yogurt, preferably whole-milk

• ¼ cup chopped fresh mint, plus more for garnish

Directions

1. In a large skillet warm oil on medium heat. Add onion and sauté for about 5 minutes or until soft and fragrant.

2. Add turmeric, ginger, and chili pepper. Stir to combine.

3. Add pumpkin, vegetable stock, and ground pepper. Continue to cook until pumpkin is soft.

4. Add tomatoes, coriander stirring to combine. Cook for 3-5 minutes.

5. Add yogurt and chopped mint.

6. Serve as a side or over rice.

Lentil & Butternut Squash Soup

Lentils are a staple in my house. As a vegetarian, lentils provide me with a good source of protein and fiber that my body needs. This is soup season, and I’m loving it. Warm and nourishing, soups can be a side or the main event. This recipe calls for butternut squash, which is loaded with nutrients, as well as, fresh spinach that added at the end. Feel free to leave it a little chunky or blend it until it’s to the consistency you wish.

Lentil & Butternut Squash Soup

Ingredients

• ½ tablespoon coconut oil or avocado oil

• 3 cloves garlic, minced

• 1 tablespoon freshly grated ginger

• 1 yellow onion, diced

• 1 large carrot, thinly sliced or diced

• 1 medium (2 pound) butternut squash, peeled and cubed (about 5-6 cups diced)

• 1 tablespoon yellow curry powder

• 1 teaspoon ground turmeric

• 1 (15 ounce) can light coconut milk

• 3 cups organic low sodium vegetarian broth

• 1 cup green or brown lentils, rinsed and sorted

• 2 tablespoons all natural creamy peanut butter

• ¾ teaspoon salt, plus more to taste

• Freshly ground black pepper

• 3 cups organic spinach

• Organic Greek yogurt (optional)

Directions

1. Warm the oil in a large pot over medium heat. Add garlic, ginger, and onion. Sauté until onion is soft and fragrant, about 3-5 minutes.

2. Add carrot, butternut squash and spices. Stir to combine.

3. Add coconut milk and broth. Simmer for 5 minutes.

4. Add lentils and continue cooking for 15—20 minutes or until lentils are done.

5. Add peanut butter and spinach. Stir to combine and continue cooking until spinach has wilted.

6. Serve in individual bowls and top with organic Greek yogurt.

Quick and Easy Black Bean Soup

Sometimes time is of the essence, or maybe you just haven’t been to the grocery store lately. Either way, this is an easy soup that takes less than 15 minutes to prepare. Black beans are a rich source of potassium, folate, along with dietary fiber. They also contain a good amount of protein that keeps the body feeling fuller longer. I’ve made this soup many times when I’m busy working at home and wanting something to warm my tummy.

Quick and Easy Black Bean Soup

Ingredients:

• 1 14.5 ounce can black beans, rinsed and drained

• 1-2 cups vegetable broth

• 1/4 cup prepared salsa

• salt and pepper, to taste

Directions:

1. Place all ingredients in a blender. Pulse until beans are chunky.

2. Pour into a medium pot and place on a stove top on medium heat. Cook until heated through.

3. Top with optional toppings: cheese, sour cream, onions/chives, and cilantro.

Rich Butternut Squash Soup

Nothing says fall like butternut squash. The best part of these tasty vegetables is how hardy they are. I remember a few years ago growing butternut squash in my little garden. I harvested at least two dozen and were able to enjoy them over the winter months. This particular squash is a great source of Vitamin A, plus Vitamins C & E along with essential minerals. Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Vitamin A also supports cell growth, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.

This recipe takes a little longer than most of the ones on this site due to roasting the vegetables, but the flavor is worth the wait. The richness of the added coconut milk will have you and your family going back for more.

Rich Butternut Squash Soup

Ingredients:

• 3 pounds whole butternut squash halved lengthwise and seeds removed

• 2 carrots peeled and diced

• 2 teaspoons salt

• 1 teaspoon cracked black pepper to taste

• 1 large onion cut into wedges

• 6 cloves garlic minced or grated

• 1 TBSP sliced fresh ginger

• 2 TBSP avocado oil

• 1 can full fat coconut milk

• 2-3 cups vegetable broth, as needed

Directions:

1. Preheat oven to 400 degrees F.

2. Place squash on pan cut-side up along with carrots, onion, garlic, and ginger. Add oil, salt and pepper, tossing vegetables to coat. THEN flip squash over cut side down.

3. Roast in the oven until squash is tender and fork goes through easily, about 50 minutes.

4. Allow to cool slightly.

5. Scoop squash out into a blender along with the remaining roasted vegetables.

6. Add coconut milk and 1 cup of vegetable broth. Blend until smooth and creamy. Add additional broth until desired level of thickness is achieved.

Pumpkin Energy Bites

Sugar is sugar is sugar. However, there are some sugars that are a bit more nutritive that others. Those from a natural source or from plants that have not been highly processed. Maple syrup, honey, and coconut sugar are some that have nutritive values. Xylitol is a wonder substitute in baking/cooking, with a glycemic index of 7. In the Paleo diet, both honey and maple sugar are allowed, while white sugar is a definite no, no. In these energy bites, maple sugar is used for the sweetener, but honey could be substituted. What I like about these energy bites, is they hold together well without being super sticky. I used a flax/chia seed mixture, since that’s what I had on hand. Double the batch and freeze a portion to enjoy on those occasions when you want a little something extra. Remember it’s important to have three elements in each snack: a good protein, a good fat, and a good carbohydrate. These energy bites provide all three. Enjoy.

Pumpkin Energy Bites

Ingredients:

• 2 1/4 cups old fashioned or rolled quick oats

• 1/2 teaspoon fine sea salt

• 1 teaspoon pumpkin spice

• 1/4 cup chia seeds

• 1/2 cup pumpkin puree

• 1/4 cup organic peanut butter

• 1/4 cup maple syrup

Directions:

1. Add all the ingredients in a food processor and pulse until well combined.

2. Scoop out 1 tablespoon at a time and roll into a ball.

3. Place on parchment paper to dry, then in a sealed container.

4. Keep in the refrigerator or freezer for freshness.