Minestrone Soup

This minestrone soup is the perfect fix, all year-round.  I also don't mind if it's hot outside; give me all the warm, veggie soups!  It's healthy, it's delicious, and it can't get any easier to make than this!

Hope you enjoy. :)

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil, olive oil or avocado oil
- 1 large onion, finely chopped
- 1 bell pepper (any color), finely chopped
- 4 carrots, sliced into small rounds or pieces
- 2 garlic cloves, minced
- 1 15 oz. (BPA-free) can garbanzo beans, rinsed and drained
- 2 large potatoes, cut into bite-sized pieces
- 8 cups chicken broth (organic and gluten-free is best)
- 1 26 oz. container finely chopped tomatoes (I use this kind)
- 2 teaspoons unrefined sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1 medium-sized zucchini, cut into bite-sized pieces
- 2 cups noodles (gluten-free or preferred noodles)
- optional: 1 handful fresh basil, roughly chopped

DIRECTIONS:

1.  Heat oil in a large stockpot and bring to medium-high heat.

2.  Add onion, bell pepper, carrots and garlic, and cook for 10 minutes, stirring occasionally.

3.  Add in garbanzo beans, potatoes, chicken broth, tomatoes, salt, pepper and oregano, and continue cooking for another 10 minutes.  Stir occasionally.

4.  Bring to a boil and carefully add in zucchini and noodles.  Turn to a low boil and continue to cook for 8 minutes, or until noodles are al dente.  (Note:  If using gluten-free noodles, I often cook separately according to package instructions, and stir into individual portions once cooked.  This prevents the noodles from getting too soggy).

5.  Stir in basil, and serve once cool enough to eat.

6.  Enjoy!

(Approximately 6-8 servings)

(*Also Note:  This soup is very adaptable by changing/adding in your favorite vegetables, beans, or herbs.  Make it to your liking.)

Simple Vegetable Yellow Curry

I'm back!  I haven't posted a new recipe in a few years, but I'm hoping to get going again.  I'm currently living in Germany, and so my resources are a bit different, but it's also a fun challenge.

If you know me, I'm a huge lover of curries!  I love the flavor and the incredible health benefits, (such as reducing inflammation, fighting cancer, stimulating new brain cells, boosting bone health, supporting digestion, and much more)!

This curry cannot get any easier.  If you're looking for a super easy and delicious way to get in a large amount of vegetables into your diet, make up a batch of this, and just reheat on the stove-top for a quick and nutritious meal throughout the week.

The star ingredient is Mae Ploy's Thai Yellow Curry Paste.  It's a convenient and delicious blend of aromatic spices.  Thanks to my brother-in-law for introducing me to this one, this curry paste is now an all-time favorite! (It lasts for ages too)!

So again, if you want a quick, and an unbelievably easy and nutritious no-fuss curry, I got your back!

INGREDIENTS:

- 1 tablespoon extra virgin coconut or avocado oil

- 1 onion, diced

- 3 garlic cloves, minced

- 1 tablespoon Mae Ploy's Thai Yellow Curry Paste (this is a kid-friendly level of heat; Add more by 1/2 teaspoon increments if you'd prefer more of a kick).

- 3 teaspoons good-quality salt

- 12 cups of vegetables, cut into bite-sized pieces (my favorites are potatoes, sweet potatoes, mushrooms, carrots, cauliflower, broccoli, zucchini and bok choy)

*separate your quick-cooking vegetables from the rest; such as broccoli, zucchini and bok choy

- 6 cups of organic vegetable or chicken broth

- 1 BPA-free can full-fat coconut milk, I use this kind

- optional: rice or quinoa to serve with

- optional: 1 tablespoon (or to taste) coconut sugar

- optional: 1 tablespoon Coconut Aminos 

- optional: cilantro and fresh-squeezed lime (to me these are essential)

DIRECTIONS:

1. Cook rice or quinoa if desired.

2. In a large stockpot, add oil and turn to medium heat. 

3. Sauté onions for 5 minutes, or until translucent.  Add in garlic, and sauté for 1 more minute.

4.  Stir in curry paste, and salt, and cook for 1 more minute.

5.  Now add vegetables, (except for any quick-cooking ones).

6.  Pour in broth, and bring to a boil.  Turn down to a simmer, cover and cook for about 15 minutes, or until barely fork-tender.

7.  Now add in your quick-cooking vegetables, and simmer for an additional 10 minutes, or until all veg is fork-tender.

8.  Stir in coconut milk, and optional coconut sugar and/or coconut aminos.

9.  Serve as is, or over cooked rice or quinoa.  Add some chopped cilantro and a squeeze of fresh lime for extra flavor and nutrients.

10.  Enjoy!

Blueberry Chocolate Protein Smoothie

I've been obsessed lately with Ancient Nutrition Bone Broth Protein Powders.  It's an easily digestible protein powder, with 20 grams of gut-friendly protein per serving.  No added nonsense, and free of gluten, dairy, soy, grains, and nuts.  It also promotes joint comfort, bone health, detoxification, and healthy skin, hair & nails!  Talk about awesome!

This protein powder is the shining star of this delicious protein smoothie, however, the wonderfully unexpected ingredient in this one is zucchini!  Zucchini's are high in nutrients (including a hefty dose of vitamin C), and are low in calories, so it's the perfect addition to this powerhouse smoothie.  It also lends the creamiest texture.

I could go on and on about the other amazing ingredients in this smoothie, but...lets just get to the details. ;) 

INGREDIENTS:

- 1 1/2 cups frozen organic blueberries

- 5 inch chunk of a medium-sized zucchini, roughly sliced

- 1 BPA-free can, full-fat coconut milk (I like this kind)

- 1 scoop Chocolate Bone Broth Protein

- spoonful of raw almond butter (best if sprouted)

- 1 Medjool date, pitted

- 1/4 cup chia-seed gel

- large handful of spinach, or greens of choice

DIRECTIONS:

1.  If date is not really soft, soak in boiling water for a few minutes before adding.

2.  Add all ingredients to a high-speed blender, and blend until smooth and creamy.

3.  Serve immediately and enjoy!

Approximately 2-3 servings

Slow-Cooker Chicken and Veggies

Slow-cookers are the best.  Am I right?  Or am I right?

This is a delicious, comforting meal that doesn't come much easier!  My husband and kids are especially thrilled when this is on the menu!

Hope you enjoy the first slow-cooker recipe to grace my blog. :)

INGREDIENTS:

- 8 organic chicken thighs

- 6 red potatoes, cubed

- 6 large carrots, peeled and cut into match-sticks

- 12 oz. green beans

- optional: parsley for garnish

For the sauce:

- 1/2 cup coconut aminos

- 1/2 cup raw honey

- 1/4 cup good quality ketchup (such as this)

- 1 teaspoon dried basil

- 1/2 teaspoon dried oregano

- 1/4 teaspoon garlic salt

- 3/4 teaspoon unrefined sea salt

- 1/2 teaspoon black pepper

- dash of red pepper flakes

DIRECTIONS:

1.  In a small bowl, combine all sauce ingredients, and stir to combine.  Set aside.

2.  Prepare potatoes and carrots and put into slow-cooker.  Place chicken thighs on top.

3.  Pour sauce over top, cover, and cook on low heat for 7-8 hours, or high for 3-4 hours.  (I prefer the slower option though).

4.  Gently stir in green beans during the last hour of cooking.

5.  Serve with optional parsley on top, and add any additional salt if needed.

6.  Enjoy!

Please note:  It is best to purchase a lead-free slow-cooker.  Not all are labelled, and so click here if you'd like to find out if yours is contaminated or not.

(Adapted recipe from here)

Sweet Potato, Brussels Sprout and Bacon Hash

One pan meals are my favorite, and especially when they can be eating for any meal of the day.

Brussels sprouts don't seem to be a favorite among many, which is a pity since they're so nutrient dense, but incorporating them with sweet potatoes, eggs and bacon, this is bound to be loved by all!  My husband and daughter gave it two big thumbs up, so I knew that I had to quickly share it with you.  

Hope you enjoy! :)

INGREDIENT:

- 8 oz. organic nitrate-free bacon (such as this kind)

- 1 tablespoon extra virgin coconut oil

- 3 cups peeled and cubed sweet potato (about 1 very large one)

- Brussels sprouts (approximately a double handful, or 12 ounces)

- 1 teaspoon smoked paprika

- 1 teaspoon unrefined sea salt

- black pepper, to taste

- 4 to 6 eggs (preferably from pastured hens)

DIRECTIONS:

1.  Slice bacon into 1-inch pieces, add to a large skillet, and turn heat to medium.  Cook until done, about 10 minutes, then scoop out with a slotted spoon and placed on a paper towel-lined plate.  Set aside.

2.  Drain bacon grease, then add coconut oil to same pan, and turn to medium-low heat.  Add the sweet potatoes, stirring occasionally, and cook for about 15 minutes, or until they begin to soften.

3.  Remove any brown leaves on the Brussels sprouts, slice in a vertical half, then wash.  Turn heat to medium and add the Brussels sprouts, paprika and salt, stirring gently to coat.  Cook for 5 minutes, stirring occasionally, and adding more oil if pan seems too dry.

4.  Gently add bacon back in.

5.  Carefully crack desired amount of eggs on top, and sprinkle with pepper.  Turn heat to low, cover, and allow to cook until the whites are done, but yolks are runny, about 5 minutes.

5.  Serve immediately and enjoy!

Approximately 2-4 servings

(Adapted recipe from here)

Carrot Ginger Almond Smoothie

In addition to having a high vitamin A content, carrots can help reduce your risk of heart disease and cancer, as well as improving brain health, vision and liver function.  Also, the calcium, magnesium and phosphorus in carrots help build strong bones and a healthy nervous system.  Pretty awesome!

This healthy and delicious Carrot Ginger Almond smoothie is so light and refreshing, and is the perfect way to rejuvenate your day!

INGREDIENTS:

- 1 1/2 cups unsweetened almond milk

- 5 medium organic carrots, peeled and roughly chopped

- 2-inch chuck ginger, peeled and roughly chopped

- 2 frozen bananas

- 1/2 lemon, juiced

- 1/8 cup chia-seed gel, recipe here

- heaping spoonful almond butter

DIRECTIONS:

1.  Place all ingredients in a high-speed blender and blend until smooth.  (Taste test and add any additional bananas if you'd like it sweeter, or ginger if you'd like more of a kick).

2.  Serve immediately and enjoy!

Approximately 2 servings

(Please note: Whole carrots are typically the much better way to go, because not only are baby carrots more expensive than whole carrots, but most are given a chlorine bath to prolong shelf life.  Ew.  So if you plan on eating baby carrots, please wash them in warm water to reduce the chlorine..)

Homemade Sourdough Bread

A slice of good homemade bread is probably my favorite thing in this world, but unfortunately gluten does not agree well with many.

But did you know that with the proper usage and preparation of wheat, you can in fact make delicious bread that is very satisfying, full of probiotics, and is essentially gluten free, thanks to the fermentation process!?

This recipe was created by my ever-so-talented dad, who wanted to use his large supply of wheat, but in the BEST way possible. 

Thanks dad for sharing with all of us! xo

INGREDIENTS:

- 3 cups active sour-dough starter

- 2 cups filtered water

- 4 cups hard red winter wheat, (plus an additional 3 cups), coarsely ground

- 1 teaspoon cinnamon

- 3/4 teaspoon unrefined sea salt

- 1/4 stick of hormone-free butter or 2 tablespoons extra virgin coconut oil

- 1 tablespoon raw honey

- 2 eggs, preferably from pastured hens

- optional: sunflower seeds to sprinkle on tops

DIRECTIONS:

1.  Using a standing mixer, put all ingredients, (EXCEPT for additional 3 cups of wheat), in mixing bowl, and mix on low for 10 minutes.  Turn off mixer, and let rest for another 10 minutes.

2.  Mix again for 10 minutes on low, with dough hook.  While mixing, slowly add additional coarse-ground flour, 1/4 cup at a time, until the dough pulls away from, and cleans the sides of the mixing bowl; (You might not need the full 3 cups to do this.)

3.  Remove dough hook and cover bowl with a damp cloth.  Place bowl in oven with the oven light turned on.  (It will maintain about 80 degrees and rise a little faster).

4.  After it doubles in size, remove from the oven and mix again for 5 minutes.

5.  Cut in half and place in 2 buttered bread pans.  Sprinkle a few sunflower seeds on top if desired. 

6.  Place bread pans in oven with the light still on.

7.  When the dough reaches the top of the pans, or a little higher, turn the oven on to 350 degrees.

8.  After 1 hour, put a candy thermometer in the center of the loaf, and make sure it reaches 190 degrees to assure the center of the bread is cooked.

9.  Dump out the loaves on a cooling rack and brush a little butter on the top of the loaves.

10.  Put a dish towel over tops, and allow them to cool.

11.  Enjoy!

Makes 2 loaves

Store on counter with plastic wrap gently wrapped around it.

*Note:  It gets more firm as the days go on, so I enjoy slicing up cubes, and topping with a little coconut sugar, cinnamon and cream for a filling snack.

Cherry Chocolate Protein Smoothie

This smoothie gets the antioxidants from the cherries, the protein from the protein powder and nut butter, the healthy fats from the coconut milk and avocado, and the omega 3's from the chia-seeds.  But, this smoothie is basically a healthy milkshake; it's that good!  It's nutritious, balancing, and insanely delicious and satisfying.

But good luck enjoying your full portion if you have cute little food thieves hangin' around. ;)

INGREDIENTS:

- 1 1/2 cups frozen organic cherries (I buy mine from Costco)

- 2 ripened bananas

- 1 small avocado

- 1 scoop chocolate protein powder (I like this kind)

- 1 heaping tablespoon of almond or peanut butter

- 1/4 cup chia-seed gel (recipe here)

- 1 BPA-free canned coconut milk (I like this kind)

- handful of spinach or other greens

- Optional: handful of ice cubes 

DIRECTIONS:

1.  Place all ingredients in a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2-3 servings

Immune-Boosting Chicken Soup

Tender pieces of chicken, fresh vegetables, herbs and spices is what makes this soup healing, detoxifying, and immune boosting.

If I ever feel a sickness coming on, or just want to make my body scream with joy, this is my go-to soup! 

Oh, and it tastes divine. :)

INGREDIENTS:

- 1 1/2 to 2 lbs organic chicken breasts

- 2 tablespoons extra virgin coconut or avocado oil

- 1 large onion, finely chopped

- 2 cups celery, chopped

- 2 tablespoons fresh ginger, minced

- 4 garlic cloves, minced

- 2 quarts chicken broth (homemade is best, or I like this kind)

- 2 cups carrots, sliced

- 1 tablespoon apple cider vinegar

- 1/2 teaspoon ground turmeric

- 2 teaspoons unrefined sea salt

- 1/2 teaspoon black pepper

- 1 large head of broccoli, cut into small florets

- 1 1/2 cups frozen peas

- 1/4 cup fresh parsley

DIRECTIONS:

1.  Trim any excess fat off of the chicken, place in a large skillet, cover with water, sprinkle with salt, and turn to high heat.  Once it reaches a boil, turn down to a simmer, partially cover, and cook for 10 minutes.  Remove skillet from heat, cover, and set aside for 15 minutes.

2.  Meanwhile, add oil to a large stockpot and turn to medium heat.  Add the onions, celery, ginger and garlic, and sauté  for 5-6 minutes to soften.

3.  Add the broth, carrots, apple cider vinegar, turmeric, salt and pepper.  Bring to a boil, then turn to medium-low and cook for 20 minutes.

4.  Refer to step 1, and remove chicken with tongs, and place on a cutting board, allowing to cool for 5 minutes before shredding.  Shred the chicken (I use two forks), and carefully place in the stock pot.

5.  Add the broccoli, peas and parsley and continue cooking until broccoli is barely fork tender, about 10 minutes.

6.  Serve and enjoy!

Approximately 6-8 servings

(Adapted recipe from here)

Wholesome Custard

It's hard to believe that this delicious and decadent dessert is full of nutrient dense ingredients, making it an excellent choice for adults AND for babies over one.

Egg yolks are loaded with vitamins A, D, E and K, as well omega-3 fats, folate and vitamin B12.  Combine that with more healthy fats, vitamins and minerals from the real cream, this is a dessert that not only tickles your taste buds, but boosts your brain health and immunity as well!

My kids lick their bowls clean every time.  And so do I.

INGREDIENTS:

- 6 egg yolks, preferably from pastured hens

- 2 cups good quality cream (I like this, this or this kind), or sub with coconut milk

- 1/4 cup pure maple syrup (but try using less if making for babies)

- 1 teaspoon pure vanilla extract

- pinch of unrefined sea salt

- extra virgin coconut oil for greasing

DIRECTIONS:

1.  Preheat oven to 310 degrees and lightly grease (4 to 6) ramekins with extra virgin coconut oil.

2.  Separate the egg whites from the egg yolks and place the yolks in a medium-sized bowl. (Discard or save whites for a later use).  Beat the yolks with a fork or whisk until smooth.

3.  Add the rest of the ingredients, and mix well.

4.  Carefully pour mixture into prepared ramekins.  Grab a 9x13 casserole dish, fill up with water halfway, and carefully place ramekins in it, then put in oven.

5.  Bake for 1 hour, or until custard is no longer liquid in the middle, and is slightly browned.

6.  You can enjoy them right away, but I prefer the firmed up texture after refrigerating for at least 4 hours.  Serve as is, or sprinkle nutmeg on tops or fresh berries, and enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Comfort Meatballs

These meatballs are a cinch to make, and have a spot-on texture, delicious flavor, and heat!

I do take a short-cut on these meatballs, and use Stonewall Kitchen Country Ketchup.  This ketchup doesn't have any artificial flavors, preservatives or high fructose corn syrup, unlike most ketchups out there.  It does however have a touch of pure cane sugar, so if that's something you avoid completely, then just be aware of that. (You can purchase this ketchup at Vitacost, Amazon, Harmons, or your local health food store). :)

It's the perfect main dish to bring to gatherings or parties, because everyone will love them!

INGREDIENTS:

- 2 pounds grass-fed ground beef

- 1 cup gluten-free, quick cooking oats (I use this kind)

- 1 cup milk (I like raw or almond milk)

- 3 tablespoons onion, finely chopped

- 1 1/2 teaspoons unrefined sea salt

- 1/2 teaspoon black pepper

- 4 tablespoon extra virgin coconut oil

- 1 bottle Stonewall Kitchen Country Ketchup

DIRECTIONS:

1. In a large bowl, combine ground beef and oats.  Pour in the milk, and then add the onions, salt and pepper.  Stir to combine, (I like to use my 'clean' hands for this).

2.  Using a cookie scoop or tablespoon, scoop, then form into balls and place on a 9x13 casserole dish.  Continue forming balls until all the mixture is used up. (You might need an additional small glass dish, if meatballs don't fit in same dish). Cover dish(es) with saran wrap, and place in refrigerator for at least 30 minutes, or until you're ready to cook them.

3.  Remove from fridge and preheat oven to 350 degrees.

4.  In a large skillet, add the coconut oil, and turn to medium heat.  Carefully place individual balls into hot skillet, and cook for about 1 minute, on each side, or until lightly browned.  They do not have to be cooked all the way through.  Place browned meatballs back in casserole dish, then repeat the browning process, until all mixture is used up.

5.  Now pour and spread the ketchup evenly over top of the meatballs.  Place in oven and bake for 45 minutes.

7.  Serve, and enjoy!

Approximately 5-8 servings

(Adapted recipe from here)

Almond Ginger Green Smoothie

My 2-year-old isn't a fan of vegetables... and so I'm constantly disguising them in his food each day.  Smoothies are such an easy and delicious way to practice this, which is what inspired this particular smoothie.  It's nicely sweet, but also has a good dose of vegetables and healthy fats.  

Such a great smoothie, and for all ages too!

INGREDIENTS:

- 1 cup almond milk (homemade is best, or I like this kind)

- 2 tablespoons almond butter

- 1 inch chunk of ginger, peeled, and roughly chopped

- 1 small cucumber

- 4 stalks celery

- 2 ripe bananas

- 1 avocado

- handful of ice cubes

- optional: drizzle of raw honey (add only if you'd like it extra sweet)

DIRECTIONS:

1.  Add all ingredients into a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2 servings

Lemon Noodles and Summer Squash

I am in love with Tolerant noodles.  They're made from only 1 ingredient; lentils, making them gluten-free, high protein, low glycemic and ridiculously delicious.  Because of these amazing noodles, I've been craving more pasta lately.

This simple dish features these noodles (or your noodle of choice of course), along with seasonal summer squash, greens, and buttery lemon sauce.

It's the perfect quick-fix on a any summer night.

INGREDIENTS:

- 12 oz. gluten-free noodles (I love this kind)

- 1 medium-sized lemon, zested and juiced

- 2 cups spinach, roughly chopped

- 1 medium summer squash, cubed

- 4 tablespoons good quality butter

- 2 cloves garlic, minced

- optional: 3 tablespoons pine nuts

- 1 teaspoon unrefined sea salt

- 1/4 teaspoon black pepper

- 1/3 cup parmesan cheese, plus more for sprinkling

DIRECTIONS:

1.  Bring 3 quarts of water to a boil in a large stock pot, add noodles, and cook according to package instructions.  Once done, drain in colander, then add noodles back into stock pot.  Sprinkle the lemon zest and spinach over noodles, stir, and set aside.

2.  In a separate saucepan, add cubed summer squash, and enough water to barely cover.  Sprinkle with a little salt, and bring to a boil.  Quickly reduce heat to a simmer, cover and cook for a couple minutes, or until barely fork tender.  Drain and set aside.

3.  In another small saucepan, melt butter on medium heat.  Once melted, add minced garlic (and optional pine nuts), and sauté for 2 minutes.  Stir in the lemon juice.  Pour mixture over noodles, and stir gently.  

4.  Now add in the summer squash, parmesan cheese, salt and pepper, and gently stir to combine.

5.  Serve with additional parmesan cheese on top, and enjoy!

Approximately 3-4 servings

(Adapted recipe from here)