Squash Spaghetti

It’s squash season! This delightfully easy recipe satisfies the taste for Italian cuisine with a vibrant texture but not the heaviness that can come from eating pasta.

Serves 4-6 

Spaghetti Squash  

Preheat oven to 375°. Rinse squash and place in a baking pan with half an inch of water. Cut off stem, and bake for 60-90 minutes (depending on size of the squash). When done, the skin will give slightly when touched. Slice longwise and scoop out seeds (for toasting later or planting in next year’s garden!). With a fork, separate spaghetti strings and place in a bowl until sauce is complete.

Tomato Sauce

• 1/2 yellow onion {diced}

• 1/2 red onion {sliced}

• 1 clove garlic {peeled + diced}

• 1/2 C mushrooms or cherry, pear or grape tomatoes (optional)

• 1/8 C sun-dried tomatoes {chopped} or 1 T tomato paste

• 4 C jarred or fresh diced tomatoes

• 2 T olive oil

• sea salt to taste

• fresh black pepper to taste

• Italian seasoning (basil, fennel, garlic, onion, oregano, parsley, sage, thyme, black + red pepper) to taste (2-4 T)

• 1-2 T red pepper paste, sun-dried tomato paste, pesto paste or a combination

• garnish: toasted pine nuts, a chiffonade (cut into long, thin strips) of fresh basil or chopped fresh parsley (optional)

Heat a deep sauté pan and add oil. Sauté onions, garlic and mushrooms (if using) until soft. Add diced tomatoes, sun-dried tomatoes or tomato paste, spices and salt and simmer until tasty (20 min or longer). Add cherry, pear or grape tomatoes (if using) 10 minutes before removing heat so they retain their shape. Season with red pepper paste, sun-dried tomato paste, pesto paste or a combination of them to taste. Dust with black pepper to taste and let rest while you warm the squash pasta. Garnish with toasted pine nuts, fresh basil or fresh chopped parsley. Enjoy!

Creamy Tomato Sauce

If you like a creamy tomato sauce, try mixing in this cream sauce inspired by Juliano's Mac Cream.

• 2 C macadamia nuts or raw cashews (or a mixture of both)

• 1/2 C lemon juice (from a lemon)

• 1/4 C coconut aminos or 1 + 1/2 t sea salt

• 1 clove garlic

• pepper to taste

• 1/4 - 1/2 C water

Blend all ingredients until creamy; add water to desired consistency. Mix with tomato sauce or enjoy on its own with veggies!

Delicious Mushroom Soup

Mushrooms are a powerhouse of nutrients that support your immune system. They can even produce their own vitamin D when left in the sunshine before cooking.

Soups are a great way to use herbs and vegetables. Making a broth from your veggie scraps is also a great way to reduce kitchen waste.

Makes: 5 cups; serves: 4 to 6

• 3 tablespoons olive oil

• ¼ cup diced onions

• 3 cups sliced white, portobello, or shiitake mushrooms (really any mushroom you like)

• 2 tablespoons chickpea flour

• 1 1/2 cups vegetable broth

• 1/8 teaspoon pepper

• 1/8 teaspoon garlic powder or fresh minced garlic

• a pinch dried thyme or poultry seasoning

• 1/3 cup vegan creamer (unsweetened) (I like to use Nutpods brand creamer)

In a 3-quart saucepan; heat the oil over medium-high heat. Cook onions with garlic until translucent. Add flour and stir. Add 1 cup broth ¼ cup at a time and stir until broth is thickened. Add the mushrooms and cook (stirring) until softened, about 3 minutes. Stir in remaining broth, pepper, and thyme/seasonings. Cook, stirring constantly, until soup comes to a boil. Add the creamer and remove from heat, stirring until the cream is warmed. Enjoy!

Sesame Kale Macro Bowl

Inspired by the Macro bowls at Native Foods and the Green Owl Café.

This symphony of flavors is so nourishing, it will soon become one of your comfort food dishes. This dish uses traditional sauerkraut that’s been lacto-fermented because it contains a plethora of wonderful bacteria and enzymes that will make your gut happy. If you’re new to fermentation, lacto, in this case, has nothing to do with cow’s milk. The process is named after lactobacillus bacteria, a salt-tolerant micro-organism found in most probiotic supplements. After the salt has destroyed potentially harmful bacteria, lactobacillus and other “good” bacteria start to convert sugars and lactose in the cabbage to lactic acid, which preserves the food and gives it the tang of sauerkraut.

• 1 C dry black beans (soaked and cooked)

• 2 Portobella caps (sliced)

• 1 head curly kale (or any kale you prefer)

• 1 C lacto-fermented sauerkraut

• 1 C tahini sauce (recipe below)

• 1 T coconut oil

• Sea Salt to taste

• Sesame seeds for garnish

Soak your black beans for >18 hours, starting with hot water. Simmer for 1 hour while you prepare the rest of the ingredients. When soft, add a dash of salt and let rest. Cut the mushrooms and slice the kale in 2 inch strips (I leave the stem in). Salt the mushrooms and sauté in the coconut oil on a skillet until juicy and browned. Steam the kale in a separate pot. Make the tahini dressing (below) while all this is cooking. Once the mushrooms are done, make some room in the skillet to warm the sauerkraut. Drain the beans and gather the greens, beans, mushrooms and ‘kraut in a bowl and drizzle with your prepared tahini sauce. Sprinkle with sesame seeds and enjoy with friends! Makes about 4 servings.

Tahini Sauce

Inspired by About.com’s Tahini Sauce

• 1/2 cup tahini (sesame seed paste)

• 1 glove garlic {crushed or chopped}

• 1/2 t sea salt

• 2 T olive oil

• Juice of 1 lemon

• 1/4 C – 1/2 C water

Blend all ingredients except water in a blender. Add water to desired consistency. Enjoy drizzled on just about anything!

Grainfree Paella

Some may argue this is technically not paella because it contains no rice, but it’s inspired by a Spanish paella recipe and is prepared in a similar way. It’s hearty and fulfilling and packed with yellow peas, whose protein is considered to be one the best sources of essential amino acids. 

You could certainly use artichoke hearts in place of {or in addition to} asparagus or cauliflower and it will probably be amazing.

 Serves: 6

• 1/4 C +2 T olive oil

• 2 cloves minced garlic

• 1/2 large yellow onion {chopped}

• 3 C spring water

• 4 C quick veggie broth {unstrained}

• 1 C dried red lentils {rinsed}

• 1 C dried yellow peas {rinsed}

• 1 medium tomato {chopped}

• 1/2 C grape or cherry tomatoes {halved}

• 1 T red pepper paste

• 1 T tomato paste

• 1 T capers with brine

• 1 C cauliflower florets

• 1 bunch {2.5 C} thin asparagus {snapped into pieces}

• 1/2 C frozen green peas

• 1/2 t smoked paprika

• Sea salt to taste {1-2 T}

• 1/2 to 1 lemon

• Lemon wedges, tomatoes or herbs for garnish

Start simmering your quick broth with a dash of salt. Heat ¼ cup olive oil in a paella pan and sauté the onion and garlic until the onion is tender and translucent. Heat your spring water.

Pour the yellow peas and lentils into the paella pan and sauté for about 3 minutes. Add the red pepper paste, tomato paste, capers and chopped tomato {but reserve the grape/cherry tomatoes} and cook for 3 minutes longer Add the hot water one cup at a time and simmer down.

Once the peas are partially soft, salt throughout cooking while tasting. Add 3 cups of simmering veggie broth and cook over medium heat for 20 minutes, adding an extra cup if it becomes dry. With 7 minutes remaining, add the cauliflower and grape/cherry tomatoes. With 5 minutes remaining, add asparagus. When almost all the liquid has been absorbed {3 min remaining}, stir in the peas.

Continue cooking until the liquid has been absorbed and the peas are tender. Float 2 T of olive oil on top and sprinkle with paprika and the lemon juice. Let rest for at least 5 minutes and garnish with fresh herbs, small tomatoes or lemon wedges. Enjoy!

Creamy Cauliflower Soup

Inspired by Dr. Lindner

This is an easy soup to throw together on a blustery winter day (or any day really). It’s so creamy and delicious, you won’t even notice it’s almost all veggies!

• 1 head cauliflower

• 2 leeks (white & light green parts, washed and chopped)

• 1-2 cloves garlic

• 2 T oil (I use olive)

• salt to taste

• dill (or thyme) to taste

• 4-6 cups water or veggie broth (depending on the size of your cauliflower)

• squeeze of lemon

Slice leeks and rinse between leaves; remove dark green parts and reserve for your next batch of veggie broth. Chop garlic and leeks, and sauté in oil in large pot for a few minutes until soft. Cut cauliflower into strips and add to the pot. Salt and warm for a bit, then add water or broth. Bring to a boil and simmer until the cauliflower is soft. Add salt and pepper to taste and squeeze in lemon. Blend with immersion blender or transfer in batches to a blender. Sprinkle with dill or other herbs. Let it rest for at least 5 minutes before serving. Enjoy!

Socca

This recipe is simply an excerpt from David's Lebovitz's Socca Recipe because it just can't be improved. We use it to make quick crepe-like flatbread for wraps and dipping, and it's naturally grainfree!

In France these are made in wood-fired stoves which is probably truly spectacular - try it if you have one :) I let the batter rest for only 30 minutes and they turn out great.

"About three 9-10 inch (23cm) pancakes

From The Sweet Life in Paris

• 1 cup (130g) chickpea flour

• 1 cup plus 2 tablespoons (280ml) water

• 3/4 teaspoon sea salt

• 1/8 teaspoon ground cumin

• 2 1/2 tablespoons olive oil, divided

• freshly-ground black pepper, plus additional sea salt and olive oil for serving

1. Mix together the flour, water, salt, cumin, and 1 1/2 tablespoons of the olive oil. Let batter rest at least 2 hours, covered, at room temperature.

2. To cook, heat the broiler in your oven. Oil a 9- or 10-inch (23cm) pan with the remaining olive oil and heat the pan in the oven.

(I use a cast-iron skillet, but Tricia uses a non-stick tart pan.)

3. Once the pan and the oven are blazing-hot, pour enough batter into the pan to cover the bottom, swirl it around, then pop it back in the oven.

4. Bake until the socca is firm and beginning to blister and burn. The exact time will depend on your broiler.

5. Slide the socca out of the pan onto a cutting board, slice into pieces, then shower it with coarse salt, pepper, and a drizzle of olive oil.

6. Cook the remaining socca batter the same way, adding a touch more oil to the pan between each one."

Tibetan Potato Soup

I’m not sure where I acquired this recipe, but I have great gratitude for whoever wrote it down. This is the most healing soup you will ever encounter…(Take a seat, Chicken Noodle). The capsaicin in the chili power and curcumin in the turmeric are anti-viral and super anti-inflammatory.

You can make it as spicy as you like and it traditionally uses ghee rather than coconut oil, but I feel the monolaurin in the coconut oil is important in boosting the immune potency of this soup.

You may wonder why I have so many soup recipes… to me, soup is spleen food. When you’re recovering from an illness like EBV or a degenerative condition like hyperthyroidism, you need to feed your spleen to heal. Cooking the soup helps break down the nutrients so your body has less work to do, allowing your spleen to build blood for your body.

Makes about 8 cups.

Ingredients

• 1/4 cup coconut oil

• 1 tablespoon minced gingerroot

• 1 tablespoon minced garlic

• 1 cup diced onion

• 1/2 teaspoon turmeric

• 1/2 teaspoon chili powder

• 1/2 teaspoon garam masala

• 3 cups mashed potatoes

• 4 cups spring water or veggie broth

• 1 cup chopped carrots

• 1 cup spinach or chard leaves, chopped

• 1 -1/2 teaspoons apple cider vinegar

• Dulse seaweed flakes to taste (red seaweeds help clean the body of heavy metals)

• 2 teaspoons Kosher and/or Sea salt

• 1/4 teaspoon black pepper

• 2 tablespoons chopped green onions or chives

• parsley

Directions

1. Melt oil in large saucepan over medium heat.

2. Add ginger, garlic, onion and carrots and stir-fry over medium to medium-high. Heat for 5 minutes.

3. Add turmeric, chili powder and masala. Stir-fry 1/2 minute longer.

4. Add potato and mix. Cook and stir 3 minutes. (If you like a smooth soup, add water or broth, 1 cup at a time, stirring constantly with wire whisk to prevent lumps from forming.)

5. Stir and add spinach.

6. Mix well and bring to boil. Add vinegar, dulse, salt and pepper.

7. Simmer 5 minutes. If soup is too thick, add water.

8. Add green onions or parsely and mix well.

9. Let rest before serving.

Chickpeas and Chard

Inspired by 101 Cookbook's Lemony Chickpea Stir-Fry Recipe

If you’ve never soaked beans before… do it. You won’t regret it. Beans contain zinc, magnesium, and iron, but they also contain phytic acid which prevents these minerals from being absorbed in our bodies. By soaking your beans in hot water for 18 hours, you reduce the phytic acid content; and the taste puts those canned beans to shame.

Serves 2-4

• 2 T mix of extra-virgin olive oil and sunflower oil

• 1 small onion or a couple shallots (sliced)

• 1 cup cooked chickpeas (I soak for 18 hours and cook for 1 hour)

• 2 potatoes (peeled & cubed)

• 2 chard leaves (stems removed – great for juicing – and sliced into 1” strips)

• 1 small zucchini (optional)

• ½ of a Roma tomato (optional)

• zest and juice of ½ of  a lemon

• ½ T turmeric

• ½ T oregano

• ½ T cumin

• 1 T onion flakes kosher salt to taste

Heat 1 T of the oil mixture in a large skillet over medium-high heat and stir in a pinch of salt, 1 small onion (sliced), 2 cubed potatoes and 1 C cooked chickpeas. Add ½ T each of turmeric, oregano and cumin with 1 T of onion flakes. Sauté until the chickpeas are deeply golden. Stir in the chard and cover. Warm for 2 minutes more. Pour everything from the skillet onto a large plate and set aside. In the same skillet heat the remaining 1 T of the oil mixture, add zucchini and sauté until it starts to take on a bit of color, two or three minutes. Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest from half of a lemon, taste, and season with a bit more salt if needed. Top with ½ a Roma tomato before serving. Enjoy!

Truffled Beans and Greens

Inspired by Whole Foods Greens and Beans Ragout

The veggies of this dish can be replaced with any veggies you may have on hand and it turns out nicely. Some ideas include: broccoli, green beans, parsnips or sunchokes.

• 1/2 of a large onion (chopped)

• 2 cloves garlic (sliced) (optional)

• 12 ounces fresh shitake mushrooms (sliced) (optional)

• 2 large carrots (peeled and sliced)

• 2 large potatoes (peeled and diced)

• 1 marinated artichoke heart (cut into chunks)

• 1 C navy or cannellini beans

• 1 bunch chard or kale (stems removed and leaves thinly sliced)

• 1/2 C veggie broth

• 1 ½ T sunflower oil

• 1 ½ T olive oil

• 1 t truffle oil

• 1 T dried thyme

• 1 T nutritional yeast

• 1/4 t ground white or black pepper

• dash of Pitta churna (optional)

• Kosher salt to taste

In a large high-sided skillet over medium-high heat, saute 1/2 of a large onion and 12 oz of fresh shitake mushrooms or garlic in the 3 T sunflower and olive oil mixture for 7 to 8 minutes or until tender. Add 2 carrots, 2 potatoes (peeled and sliced), 1 T dried thyme and 1/4 C broth. Simmer until broth is absorbed.  Add 1 artichoke heart (cut into chunks) and deglaze with the remaining 1/4 C veggie broth.  Add nutritional yeast, salt and pepper (and kale if using) and stir. Then add the beans and chard. Cover and cook 5 minutes or until greens are wilted and heated through. Drizzle with 1 t truffle oil. Let rest for 3 minutes before serving.

Chickpea Patties

Chickpea Patties

from Self Magazine

Serves 4 (12 Patties)

These patties are more like crab cakes then they are burgers, but they are a good way to eat sweet potatoes which are packed with antioxidants and reduce internal and external inflammation (great for those who suffer from arthritis). They also help to stabilize blood sugar. The carotenoids in sweet potatoes help the body respond to insulin, plus help resist diabetic heart disease with an abundance of Vitamin B6. They are high in soluble fiber (aids in lowering both blood sugar and cholesterol), and their abundance of chlorogenic acid may help decrease insulin resistance.

• 1 C dried chickpeas or black beans (soaked and cooked) *If you use canned beans, add 1-2 TBSP chickpea flour

• 1 small sweet potato (peeled and grated)

• 3 TBSP oil (real olive, avocado, coconut, sunflower)

• 3 TBSP tahini (sesame paste)

• 1/2 TBSP cumin

• 1/2 tsp turmeric

• 1/4 tsp freshly ground black pepper (helps with absorption of turmeric)

• 1/4 tsp baking powder

• 1 tsp sea or Kosher salt or to taste

• Cayenne pepper to taste

• 1 tsp nutritional yeast (optional)

Heat oven to 375°F. Grate sweet potato (be sure not to load the potato in the food processor with the rest of the ingredients – this will give you a delicious cornbread-like batter rather than patties). In the food processor, process prepared beans, tahini, cumin, turmeric, cayenne, baking powder, yeast, pepper and salt, scraping down sides as necessary, until mixture holds together when pinched (pulsing about 2 minutes). Add a little oil if it seems too dry. Transfer to a bowl and stir in sweet potato.

Form chickpea/black bean and sweet potato mixture into burgers and place on an oiled baking sheet. Brush tops of patties with oil. Bake for 40 minutes and then flip and bake for 20 minutes more. Let rest for 5 minutes. Drizzle with avocado or tahini sauce.

Avocado Sauce

from Cooks.com

• 1 avocado

• Juice of 1 lime

• 1/2 tsp ground turmeric

• 1/2 tsp chili powder

• 1/2 tsp cumin

• Pinch of dried oregano

• 1 tsp minced garlic (optional)

Peel and pit avocado. Add lime, spices and garlic (optional). Place in blender and process until smooth. Pour over chickpea patties and enjoy!

Tahini Sauce 

• 1/2 - 1 C water

• 1 C tahini (sesame paste)

• 1/4 C lemon juice

• 1 clove garlic

• 2 tsp cumin

• 1/2 tsp paprika

• Salt and pepper to taste

Mix all ingredients in the blender or food processor. Add water until desired consistency.  Season with salt and pepper and serve drizzled over the chickpea patties.

Stroganoff with Dill Cashew Cream

This is one of our favorite dishes - especially when we have dill growing in the garden! It's creamy and delicious and can be made vegan or ovo-vegan, depending on the pasta.

Serves 6-8  

• 2 tablespoons oil {sunflower or olive}

• 1/2 yellow or white onion {diced}

• 1 clove garlic {minced}

• 3 medium Portobello mushrooms {sliced into 1/4-inch-thick strips or large chunks}

• 1 head broccoli {chopped}

• Sea salt to taste

• 2 tablespoons {sprouted} chick pea {garbanzo bean} flour

• 1 to 1 1/2 C veggie broth

• 4 servings noodles of your choice {we prefer homemade grainfree pasta squares}

• Pepper to taste

Dill Sauce

Inspired by Vegan Cashew Cream Cheese from Eating Rules

• 1 C raw cashews

• 1/2 - 1 C spring water

• Juice of 1/2 lemon

• 1/2 T vinegar {red or white wine or apple cider}

• 1 T nutritional yeast {optional}

• 1/2 t fine grain sea salt

• 1 T Dijon mustard

• 2 T snipped fresh dill or 1 T dried dill

Boil salted water for noodles in a large pot.

In a large skillet, heat oil over medium-high heat. Add the garlic and onion and cook {stirring} until soft, {about 6 minutes}. Add the mushrooms; salt and sauté for a few minutes more.

In a blender, mix all ingredients {except dill}, adjusting salt for taste and water for thickness. Once cream cheese texture and yogurt consistency is achieved, add the dill and pulse until blended.

Add noodles to the boiling water in your pot and watch the clock for the 3 minute mark to add the chopped broccoli and blanch. If you’re using homemade pasta, add them together.

Back in the skillet, add flour to the mushroom mixture and stir until absorbed. Deglaze with the veggie broth until you have a creamy, thick sauce. Remove from heat and stir in dill sauce.

Drain noodle/broccoli mix and stir into mushroom/dill sauce mix. Season with salt and pepper and let rest for 5 minutes. Enjoy!

Atakilt wat

I've made some alterations, but the core recipe is from Iwaruna.com’s Atakilt Wat. Thank you for sharing it!

This simple combination of earthy and healing food will warm your heart and fill your belly.  Typically served with basmati rice or a flatbread like injera, we sometimes use socca as our bread and serve with pineapple beets.

• 3 T coconut oil

• 1 large onion {diced into 1/2 to 1 inch pieces}

• 3 cloves garlic

• 1/2 to 3/4 inch of ginger root {grated}

• 1/2 t turmeric powder

• 1 T tomato paste

• 1 pound green cabbage {about half a head} {cut into 1 to 2 inch chunks}

• 3/4 pound gold or red potatoes {peeled and cut into 1 inch chunks}

• 3/4 pound carrots {cut into 1 to 2 inch chunks}

• juice from 1 lemon

• sea salt {to taste}

Heat the oil in a large pot or iron casserole over high heat. Sauté the onion until translucent, about 10 minutes. Add the garlic and ginger, and stir for a minute or two until fragrant. Stir in the turmeric, tomato paste, cabbage, potatoes, carrots and salt. Cover, lower heat to medium-low, and cook until the thick vegetables have become tender, about 20 to 30 minutes. Stir every 5 to 10 minutes so that bits don’t stick and burn at the bottom of the pot. Adjust salt levels, if desired. Drizzle with lemon juice and let rest for 5 - 10 minutes before serving. Enjoy!