Summer Vegetable Stew

Try this delicious summer vegetable stew!

PREP 20 min | COOK 25 min | SERVES 4-6
Summer Vegetable Stew.png

INGREDIENTS

  • 1 onion, chopped fine

  • 3 garlic cloves, minced*

  • 2 carrots, chopped fine

  • ¼ cup olive oil

  • 2 medium zucchini, rinsed and cut into ½ inch dice (about 3 cups)

  • 1 medium yellow squash, rinsed and cut into ½-inch dice (about 1 ½cups)

  • 1 red bell pepper, chopped

  • ½ lb. Romano green beans, cut in small (½ inch) dice

  • 2 tomatoes, (about ¾ pound), drained and seeded, cut into ½-inch dice

  • 2 tablespoons minced fresh oregano leaves or ½ tsp dried, crumbled ½ cup packed fresh basil leaves, shredded

  • Parsley for garnish

If you are not allowed onions or garlic, you may substitute 1 sweet potato, diced

INSTRUCTIONS

In a large deep skillet cook the onion, garlic, and carrots in the oil over moderately low heat, stirring, until the onion is softened.

Add the zucchini, the yellow squash, the bell pepper, and the beans, and cook the mixture over moderate heat, stirring for 4 minutes.

Add the tomatoes, the oregano, and salt and pepper to taste and simmer the stew, covered, stirring occasionally, for 10 minutes.

Simmer the stew, uncovered, stirring occasionally, for 5 minutes more, or until the excess liquid is evaporated. Sprinkle with the oregano, basil, and parsley. Serve warm or at room temperature.

 

Spicy Healthy Coleslaw

This healthy version of coleslaw will perfectly complement your summer meals, whether it’s fish, chicken or steak.

You could also add chickpeas for a flavorful vegetarian main course.

PREP 30 min | SERVES 8
Spicy Healthy Coleslaw.png

INGREDIENTS

  • 2 Tbsp Dijon mustard

  • Tbsp red wine or balsamic vinegar, or fresh squeezed lemon juice

  • 1 small clove garlic, minced

  • 1 Tbsp minced jalapeno pepper

  • ¼ cup extra virgin olive oil

  • 6 cups shredded cabbage - combination of Napa, Savoy, red and/or green

  • 1 large red or yellow bell pepper, diced or shredded

  • ½ cup chopped scallion

  • ½ cup slivered almonds or chopped cashews (optional)

  • ¼ cup chopped cilantro or flat leaf parsley

  • Salt and fresh ground pepper


INSTRUCTIONS

For the dressing, Whisk together mustard, vinegar, garlic and jalapeno in a small bowl. Add in oil a little at a time, blending well.

Combine cabbage, bell pepper, scallion, nuts (optional) and cilantro or parsley. Toss with dressing and add salt and pepper to taste. Refrigerate before serving.

This salad is best if left to marinate for at least an hour to allow cabbage to soften and flavors to blend. Just toss immediately before serving.

 

Chakalaka (South African Vegetable Stir-Fry) 

PREP 15 min | COOK  25 min | SERVES 4

INGREDIENTS

  • 3 medium onions, diced

  • 3 medium carrots diced

  • 2 medium green bell peppers and 1 poblano, diced

  • 3 medium tomatoes, diced

  • curry powder, to your taste

  • salt, to taste

  • pepper, to taste

  • 1 green chili (optional)

  • 1-2 teaspoon chili powder

  • 2 tablespoons oil for stir-fry, preferably grapeseed oil

  • ¼ cup of water

  • 1 teaspoon of dry thyme or 1 tablespoon of fresh

INSTRUCTIONS

Stir-fry the onion and peppers together with oil in a large skillet until the onion is clear.

Add the grated carrots, tomatoes, water, and all the seasonings. Cook stirring frequently for about 15-20 minutes.

 

Pumpkin Pancakes

No flour, no grains, no added sugar: Just delicious!

Delicious and easy to make pancakes, pumpkin flavored for fall.

PREP 10 min | COOK 5-10 min | MAKES 6-8 pancakes
Pumpkin Pancakes.png

INGREDIENTS

  • 1 cup of pumpkin puree fresh or canned

  • ½ cup of almond butter

  • 1 teaspoon of cinnamon sugar

  • ¼ teaspoon of nutmeg

  • 1 tablespoon of vanilla

  • ¾ teaspoon of salt

  • 2 eggs

  • optional dark chocolate chips

  • grapeseed oil

INSTRUCTIONS

Preheat the griddle to 400 degrees.

Combine the pumpkin puree, almond butter and eggs in a bowl.

Add in the cinnamon, vanilla and nutmeg and stir until smoothe

Grease the griddle with grapeseed oil.

Pour batter onto griddle, flip when it starts to bubble

When ready top with pure maple syrup and a dollop of greek yogurt (optional).

 

Greens with Caramelized Onions and Red Bell Pepper 

COOK 20 min | SERVES 3 - 4

INGREDIENTS

  • 1 - 2 tbsp extra virgin olive oil, coconut oil or avocado oil

  • 1 onion, sliced thinly

  • Pinch of sea salt

  • 3 garlic cloves, minced

  • 1 medium red bell pepper, julienned

  • 1 small bunch greens (about 1 lb.), chiffonade

  • 2 tbsp lemon juice

  • Salt and pepper to taste

INSTRUCTIONS

Choose the greens you will be cooking. You can try kale, Swiss chard or collard greens.

To chiffonade: wash and and remove stems from greens.  Dry with paper towels and stack 3 - 4 leaves.  Roll the stack of leaves lengthwise and slice roll thinly, resulting in thin ribbons of greens.

Heat oil in a saute pan.  Add the onions and pinch of salt, stir well.

Cook the onions over medium heat until translucent, about 5 minutes.  Add the garlic and red pepper.  Cook until onions are golden brown, about 5 more minutes.

Add the greens to pan and stir until combined with other ingredients. If greens are on the tougher side, add a small amount of water to pan.

 Place lid on pan and steam for 1 - 3 minutes, until greens have a sweet taste, and still have a bright green color.  

Season with lemon juice, sea salt, and pepper.  Serve immediately.

 

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.

 

Sweet and Savory Roasted Butternut Squash 

COOK 20-30 min | SERVES 6
Sweet and Savory Roasted Butternut Squash.png

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
Vegetarian+Chili.jpg

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.