This hearty autumn soup is a family favorite. It's a vegan, deeply nourishing traditional Mediterranean dish, and can easily be made gluten free.
1 large can of chopped tomatoes
1 can of cannellini beans
1 can chickpeas
1 large onion diced
4 to 6 cups veggie stock (or chicken stock if you prefer)
1 bunch of carrots sliced
4 to 6 ribs of celery sliced
1 peeled and chopped butternut or other orange soft-squash (we did organic, frozen chopped butternut for a quicker weeknight dinner)
Or substitute a can of pumpkin puree
½ cup chopped cabbage
Or baby kale/spinach
2 bay leaves
2 cloves garlic
1 to 2 tbsp of tomato paste
Salt and pepper to taste
1 to 2 tsp Italian seasoning
1 tsp celery salt
Use a large pot. Add add extra virgin olive oil and heat on medium. Saute carrots, celery, and onions until golden. Season with salt and pepper. Prepare your stock and set aside. If using fresh squash, add once the carrots, celery and onions...
Strawberries and kiwis are acidic fruits and sipping them in water is a great way to keep cool. Here are five ways to enjoy them! Remember to rinse fruit well, peel the kiwis, and de-stem the strawberries.
1. Lemonade Style. You can make a lemonade style drink by combining 1 cup of water, 1 kiwi, and at least 3 large or 6 small strawberries in a blender, straining, and sweetening to taste.
2. Flavored Water. It's just as enjoyable to slice the berries & kiwis into small chunks, and put them in a large glass pitcher in the fridge overnight. You can serve in glasses with fruit chunks or remove the fruit to fill water bottles.
3. Popsicles. Blend strawberries & kiwis (we like 50/50) and sweeten to taste. Pour into popsicle molds, freeze, and enjoy!
4. Fruit kabobs. Halve strawberries and quarter kiwis. Alternate on skewers. Serve fresh, or keep in the fridge for a snack.
5. Vegan parfaits. In small glass bowls or jars, alternate layers of...
With the hot weather here to stay, this is a flavorful cooling meal featuring mint, fennel, cucumbers, and tomatoes. Carrots, currants, and shallots add sweetness, and the chickpeas are creamy and satisfying.
Ingredients for 4 servings:
2 cucumbers (about 1 ½ pounds) cubed
3/4 cup sweet cherry tomatoes (halved)
1 ¾ cups canned or cooked chickpeas, rinsed
½ cup roughly chopped mint leaves (A sweet mellow mint like Moroccan mint or Kentucky bourbon mint works best)
2 medium carrots, peeled and grated
1/3 cup currants (raisins are fine!)
1 ½ teaspoons fennel seeds
3 Tablespoons minced shallots (or green onion)
4 Tablespoons fresh lemon juice OR 4 Tablespoons yogurt, 1 Tablespoon fresh lemon juice
1 ½ Tablespoons olive oil
Salt and pepper to taste
Peel the cucumbers and cut in half lengthwise. Scoop out the seeds with a spoon and discard the seeds. Cut cucumbers into ¼-inch pieces. Place...
This time of year so incredibly busy and hot. This is one of my favorite mom hacks for a healthy, fast meal that doesn't heat up the kitchen.
Bring water to boil. Add salt, oil, and protein. Simmer until protein is cooked (about 5 minutes if sliced thin).
While broth simmers, place one serving of noodles in each bowl. Rinse and chop greens and toppings.
Ladle simmering soup into bowl, so noodles are completely covered. Allow the noodles to absorb the broth at least 2 minutes.
Add ample greens, green onion, and cilantro on top plus a little lime juice.
You can always add more veggies to the broth or more raw veggies on top. Bean sprouts and Thai basil, or any variety of basil, are also delicious. Soft boiled or...
Anemia is one of the most common health issues for people with menstrual cycles. Whether you are simply trying to stay fit and get lots of exercise without feeling exhausted, have smoother periods, or trying to conceive, it's crucial to have healthy levels of iron and B-12.
Heme iron, found in meat, has higher absorption rates than nonheme iron found in vegetables. Liver is a super food in Traditional Chinese Medicine. It is rich in heme iron and B vitamins, as well as other essential minerals, and easy for the body to absorb. Vegetarian and vegan nonheme iron sources simply require more planning and consuming greater quantities. Many staples of vegetarian and vegan cooking are also high in phytic acid, which further inhibit absorption, so be sure to soak lentils and other legumes and grains until they germinate or sprout so that your body can actually access the nonheme iron.
B12 is especially crucial if you are trying to conceive. It is essential for...
Kitchari is simply a blend of a grain and a legume, typically cooked with delicious spices, healthy fats, and seasonal vegetables. It's a one pot meal high in fiber, soupy, and filling. It's perfect for staying hydration and maintaining healthy elimination, especially if you want to do a gentle cleanse. Grains and legumes have complementary nutrition profiles, helping to form complete proteins and give you sustained energy throughout the day. Most variations of kitchari are vegan and gluten free!
Because grains and legumes are both seeds, it is best to buy them whole (not split) and soak them so that they germinate. Prior to germination, these seeds have phytic acid, which limits absorption of crucial minerals including iron, zinc, and calcium. So if you plan to make kitchari a delicious staple in your meal planning, be sure to get in the habit of soaking the grains and legumes 1-3 days at room temperature. Once soaked, you can enjoy the full benefits of these superfoods! ...
In spite of all the gorgeous flowers and greenery, it's still cool out, especially early in the morning. It's also a very busy time of year as the school year comes to a close with a grand finale of extracurricular activities and competitions!
Apple Pie oatmeal is a healthy breakfast treat when you want something special in the middle of a hectic week. This recipe is vegan and can be made with gluten free oats.
1 cup of 7 minute oats (steel cut or rolled oats depending on your preferred texture)
2 1/2 cups of water
Dash of salt
2-3 bananas (the riper, the sweeter!)
2 apples thinly sliced
1 tbsp vanilla
1-2 tbsp lemon juice (more for sweet apples, less for tart apples)
1 tbsp cinnamon
Optional: 1/4 tsp clove, nutmeg, ginger
1) Put sliced apples, water, and salt in sauce pan. Bring water to a boil on high heat, then turn down to simmer. Allow apples to simmer ~3-5 minutes.
2) Stir in oats & sliced bananas. Set timer for 7 minutes.
Crepes always remind me of lazy mornings in pajamas with pots of tea on the coffee table watching PBS dramas with my mom and sister. My knitting basket is always nearby and I hear the clinking of needles . . .
Delicate, delicious, light yet protein packed crepes are actually incredibly easy to make! You can choose virtually any filling. This a great recipe to introduce kids to the kitchen. They can help roll in the fillings and decorate the crepes. You can also set out bowls of sliced fruit and other healthy fillings for them to build their own crepes! A very family friendly meal.
2 cups white flour
2 cups milk
2 tbs oil (melted butter, sunflower, olive, ghee, or melted coconut all work!)
Pinch of salt
Hand whisk or use a blender to make a smooth batter.
Heat a non-stick pan with oil on medium low. (Butter browns very fast because it has a low smoke point, so ghee typically works better. You can use any of the oils listed in the ingredients...
This is one of my absolute favorite, quick meals from my mom's "quick and yummy" list for light, warm weather meals.
Growing up in a family full of chefs and gardeners, I was always surrounded by aunties, grandmothers, and of course my own mom, Cindy, who was always whipping up some simple but delicious dishes.
Some of my favorites are from her summer menus. We always ate fresh, whole foods full of flavor and spices from around the globe. This is a quick dish, better the next day in my opinion- imparting notes of sweet and savory. She never made measurements and often had variations depending on what's in the fridge or in season- this is my twist on her salad by adding in wild ramps.
Ramps taste like a light zesty chive or spring onion...it's not bitter but gives a bit of spice to the dish. You can start with a few heads and always add more.
3 cups cooked shredded chicken in bite sized piece
2 ribs celery diced, I love to use the leaves
10 small ramps, chopped,...
This recipe works great for meal prep as well as family supper. Simply portion, package, and freeze what you make ahead of time. You can adjust the ratios of seasonings to taste. You can even leave out some of the ingredients and mix and match for variation. Lemon garlic chicken is classic--but all four of these flavors play very nicely together. Cilantro makes a fantastic addition.
Vegetarian & Vegan Version: Spring French Lentils
These same seasonings are equally delicious and satisfying with hearty French lentils. Soak the lentils for 1-2 days to sprout for maximum nutrition. Use just enough water to make the french lentils plump, soft, and slightly chewy, not too soupy. Saute lentils in olive oil, salt, and pepper, then add boiling water, garlic, ginger, and green onions. Optional: add veggies. Cover with lid. Serve with a squeeze of fresh lemon juice and garnish of fresh cilantro.