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!

Coconut Acorn Squash

This is an easy squash recipe that’s great for anyone trying to cut out sugary desserts or wanting to integrate more plant-based dishes in their diet. I use raw agave nectar as a sweetener because of its low glycemic index (27 to sugar’s 92). This means that when consumed, agave nectar does not cause a sharp rise or fall in blood sugar.

Agave nectar also has phytochemicals associated with antimicrobial, anti-inflammatory and immune-boosting capabilities as well as protein-building amino acids and alkaloids. Be cautious of the processed agave nectar as it may contain high levels of fructose, which is not beneficial.

• 1 acorn squash (peeled and cubed)

• 1 T ginger root (peeled and grated)

• a few macadamia nuts (crushed)

• 2 T coconut butter

• 7 oz coconut milk (whole or light)

• shredded coconut to taste

• 2 ½ T raw agave nectar

• 1 T Jamaican allspice

• Kosher salt to taste

Peel and cube 1 acorn squash (be careful! Their skins can be tough). Separate squash seeds and set aside. Scrape the inside of the squash with a spoon and remove the stringy flesh. Dice 1 T ginger root and crush a few macadamia nuts. Preheat the oven to 275° F (if you’re making toasted squash seeds).

Sauté squash in 2 T coconut butter. Add 2 ½ T raw agave nectar, 1 T Jamaican Allspice, 1 T diced ginger. Cook at medium-high heat, stirring occasionally and adding coconut milk, until squash is tender and 7 oz of coconut milk is absorbed. Remove from heat and let squash rest for at least 3 minutes. Top with shredded coconut, crushed macadamias and toasted squash seeds (below).

While the squash is cooking, prepare some toasted squash seeds by removing the seeds from the flesh and rinsing. Lightly salt the seeds and place on a cookie sheet in the oven at 275° F for 15 minutes or until the seeds start to pop. Remove and place on a cooling rack so they don’t burn. Use as a garnish for the coconut squash or as a snack!

Vegan Pesto

This recipe is based on How to Make Pesto like an Italian Grandmother from 101 Cookbooks. It's been approved by my Dad, who makes a mean non-vegan pesto.

Italian grandmothers might be horrified that I use a food processor, but it works for us and tastes delicious.

• 1 large bunch of basil, leaves only, washed and dried

• roughly 3/4 cup cashews or pumpkin seeds (ground) 

• 2 medium cloves of garlic

• one small handful of raw pine nuts (for garnish)

• a few tablespoons of extra-virgin olive oil

• ½ teaspoon sea salt

• Squeeze of ½ lemon

• *optional 1 -6 green onions

• *optional 1/2 teaspoon dulse (red seaweed)

• *optional 2 tablespoons hemp seeds

Grind your cashews or pumpkin seeds into a powder in the food processor. Add remaining ingredients except for the pine nuts and pulse until blended. Remove from food processor and drizzle with olive oil. Add pine nuts. Excellent with chips, crackers or over pasta. Enjoy!

Lentil Soup

This hearty soup is a must if you are traveling (and have access to a kitchen). With few ingredients and a low prep-time, lentil soup gives you the nutrition you need to keep up with those vacation activities. Lentils are a small but nutritionally-valuable member of the legume family. They are a great source of fiber which helps in managing metabolic disorders like diabetes.

Fiber can prevent blood sugar levels from rising after a meal, and has been known to lower bad cholesterol levels.

Lentils are an excellent source of molybdenum, folate, manganese, iron, protein, phosphorus, copper, thiamin and potassium; and they are low in calories with virtually no fat. A vegan superfood!

Makes 6-7 cups of soup. Enjoy with salad or bread.

• 2 cup red lentils

• 2 stalks celery (sliced)

• 2 large carrots (diced)

• ½ yellow onion (diced)

• 4 Shiitake mushrooms (sliced)

• *Optional ½ cup red or white beans (soaked and cooked)

• 3 Tablespoons oil

• 6 cups veggie broth or water (or combination of both)

• The juice from 1-2 lemons

• 2 teaspoons salt (or to taste)

• *Optional: curry, masala, Ras-El-Hanout, or lentil soup seasonings; cayenne pepper or paprika

Dice half of a yellow onion and slice the Shiitake mushrooms. Heat a deep pan and add oil when hot. Sauté onion and mushrooms until the onions are translucent.

Add sliced celery and heat until it is translucent as well.

Rinse and look for stones in two cups of red lentils. Add diced carrots and and red lentils to the pot. Heat for a few minutes.

Add the veggie broth or water (or a combination of both). Cook on high heat for about twenty minutes; then reduce the heat and simmer for over an hour or until the lentils have broken apart. Season while cooking.

After thirty minutes of simmering, add the soaked and cooked (or canned) red and white beans.Salt to taste as needed. Add the lemon at the very last moment and let the whole thing rest for about 10 minutes before serving.

Enjoy!

Turmeric Rice

Many traditions have a form of rice that includes turmeric. Here is a really easy one to make that can be made with or without oil or butter.

Turmeric is a powerful anti-inflammatory food. Including it in your diet will help you to recover from illness, minimize chronic diseases and counter the effects of aging.

From: https://www.favfamilyrecipes.com/super-easy-yellow-rice/

 Prep Time: 10 minutes

Cook Time: 20 minutes

Total: 30 minutes

Serves: 4

Ingredients 

• 3 tablespoons vegan butter

• 1 cup long-grain white rice

• 1 teaspoon fresh minced garlic or onion

• 1 teaspoon onion powder or dried minced onion

• 1 teaspoon ground turmeric

• 2 cups veggie broth

• 1/2 teaspoon Kosher salt or to taste

• ground black pepper to taste

• Herbs for topping

Instructions

1.                Heat butter in a large saucepan over medium heat.

2.                Add the rice and gently stir until rice begins to lightly brown.

3.                Add garlic or onions, onion powder, and turmeric and stir until well mixed in.

4.                Slowly stir in broth and raise heat to medium-high. Add salt and pepper to taste.

5.                Bring the mix to a boil then turn the heat to low and cover the pan with a lid.

6.                Simmer for 20 to 25 minutes. Remove from heat and add herbs, and fluff with a fork.

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!

Creamy Cauliflower Soup

Inspired by Dr. Lindner

This is an easy soup to throw together on a blustery winter day {or a crisp autumn day for that matter}. It’s so creamy and delicious, you won’t even notice it’s almost all veggies! Babies love it too!

• 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 rest at least 5 minutes. Enjoy with a crisp salad!

Coconut Breastmilk Supplement (MJ's Baby Food)

*Always speak with your Holistic Practitioner or doctor when adding supplements to your eating plan.

Not all mothers can use only breast milk to feed their babies. Many women around the world make their own formula. Originally used as a supplement to breast milk, this recipe can be also used in place of vitamin shakes if dairy or soy is an issue for you.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. It’s a natural choice for breast milk supplementation.

Whether your baby is recovering from antibiotics or illness, preparing for a trip or daycare, was born early, needs to gain weight, or is healthy and growing, he or she may benefit from an addition of probiotic bacteria to the diet. This supplemental formula is designed as a complement to breast milk and is a healthy, living alternative to commercial formulas and meal replacements which may contain soy, cow’s milk, synthetic vitamins, and supplements of chemical or animal origin.

The ratios of ingredients were established using nutritional data analysis of human breast milk (from the USDA National Nutrient Database for Standard Reference) and two types of commercial soy formula. What's great about making this supplement yourself is that you can tune the ingredients to your situation and baby's tastes. Our son (MJ, pictured above) is gaining and growing well now so we are tapering off on the sugars. If you would like a vegan version, omit the egg yolks.

• Base: coconut water, spring water, coconut yogurt, young Thai coconut meat

• Fats: coconut oil, hemp oil, olive oil

• Proteins: nutritional yeast, egg yolk powder

• Carbohydrates (sugars): coconut nectar, maple syrup

• Probiotics: raw coconut yogurt, probiotic supplement

• Supplements: Honest Company multi vitamin (contains iron), baby DHA, vitamin D3 

Once you get used to working with all the ingredients, it takes about 15 minutes to put together a batch and is as easy as making a superfood smoothie. I keep my ingredients in 2 bins in the fridge and the cupboard so when it's time to make a batch, everything is together. It can be frozen and has a shelf life similar to breast milk (since it's a living food).

I taste each batch I make - if I don't think to myself, "Man, I should make a batch for me!", then it doesn't go to the baby.

I wouldn't be a mom if I didn't say this - breast milk is important. Always offer a breast before a bottle. And while hygiene and cleanliness are always part of well-run kitchen, remember your baby doesn't live in a lab. That's why we love probiotics!

Disclaimer

Nutrient facts of this supplement are based on nutritional data analysis and have not been molecularly or chemically tested by a third-party. This information is not intended to diagnose or treat any disease.

I can only speak for use of the brands specified in the links in this recipe. I receive no incentive for using these brands.

Baby Coconut Yogurt

• 2 cups                  Young Thai Coconut Meat

• 3/4 cup                Warm Spring Water

• 2 tbsp                   Coconut Nectar or Maple Syrup

• 1/4 tsp                 Ther-Biotic Infant Probiotic (Klaire Labs)

Blend all ingredients in a clean blender. Pour into clean jars, leaving room for expansion (about half), and allow to ferment on the counter covered by a clean towel for 12 - 18 hours. Refrigerate. Lasts 3-5 days.

Makes 2-3 batches of formula. Alternately, you can use an additional 1/2 cup young Thai coconut meat and 1 tsp infant probiotic in the recipe below as a substitute for the yogurt.

Coconut Formula

• 1/2 cup                Baby Coconut Yogurt (above)

• 1/2 cup                Young Thai Coconut Meat

• 2 cups                  Spring Water

• 1.5 tbsp                Fortified Nutritional Yeast

• 1 tbsp                   Egg Yolk Powder

• 2 packets              Honest Baby & Toddler Multi Powder

• 0.25 ml                 Vitamin D3

• 2 ml                      Baby DHA

• 1 tbsp                   Hemp Oil

• 1.5 tbsp                Extra Virgin Olive Oil

• 1 tbsp                   Virgin Coconut Oil

• 1.5 tbsp                Coconut Nectar

• 1.5 tbsp                Maple Syrup

• 0.5 tbsp                Coconut Aminos (or 1/16 tsp Sea Salt) Do not use table salt

• 2 cups (16 oz)       Fresh Young Coconut Water

Combine all ingredients (except coconut water and 1 cup spring water) in a high speed blender. This recipe makes 1 blenders-worth (6 cup capacity).

Emulsify ingredients by adding slowly while blending and finish with the remaining cup of spring water. Run blender on high for about one minute to homogenize. Switch off blender and add coconut water. Blend on low until mixed.

Squeeze through a nut milk bag into a bowl or pitcher if using nipples. This mixture flows through a number 3 or fast flow nipple. Keep in refrigerator. Recipe makes a little over 42 ounces and can be kept fresh using the same protocol as breast milk. Keeps in the refrigerator about 3-4 days. It can also be frozen and may separate on standing.

Because of the probiotics, this formula should not be heated in a bottle warmer. Warm bag or bottle in a container of hot tap water if needed. Thaw similarly in cold tap water.

If you're uncomfortable fermenting raw yogurt, replace with an extra 1/2 cup coconut meat and 1 tsp of probiotic powder.

Notes

Baby Coconut Yogurt (homemade) is a source of probiotic colonies of bacteria that proliferate in the baby’s intestine – improving digestion and protecting from illness. Using an infant probiotic for fermentation insures the baby’s maturing gastrointestinal tract can metabolize the acids made by the bacteria.

Infant Probiotic is added to enrich gut flora and maintain intestinal integrity. Serving is 40 billion CFUs per day in a base of inulin derived from chickory root. Ther-Biotic® Infant Formula is designed to support a normal infant microflora that can be easily disrupted by cesarean section delivery, formula feedings, antibiotics, toxin exposures, and a maternal diet lacking in fresh fruits and vegetables.

Young Thai Coconut Meat is used as a thickener and source of lauric acid, medium triglyceride saturated fats and living enzymes that aid in digestion and metabolism. Thicker formula aids in swallowing and helps to prevent spit-up.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. But don't take my word for it. Even a small amount of research into the coconut palm will explain why it seemed like a natural choice for breast milk supplementation.

Spring Water is free of added fluoride or chlorine and retains natural trace minerals.

Fortified Nutritional Yeast is a complete protein source. It has been fortified with vitamins, including B12 from bacteria.

Egg Yolk Powder is used as a source of protein, cholesterol and choline. Recipe can be made vegan by omitting egg yolk powder, but realize that human breast milk is an animal product and babies are not vegan by nature. Egg yolk is not considered an allergen as egg whites are.

Baby Multivitamin Powder from The Honest Company is an all whole-food-based multivitamin that contains minerals, vitamins, superfoods and probiotics. It is free of gluten, soy, wheat, casein, gelatin, sodium, dairy, eggs, lactose, sweeteners/HFCs, starch, tree nuts, peanuts, fish/shellfish, GMOs, dyes/colors, parabens, phthalates, preservatives, salicylates, artificial flavors, pesticides, herbicides, heavy metals and synthetic additives.

Vitamin D3 (from Lichen) is added to provide an additional 200 IU per day.

Baby DHA (from Algae) is a hexane-free source of premade DHA and EPA and also a source of calcium and iodine.

Hemp Oil has a ratio of 3:1 Omega-6 to Omega-3 fatty acids and is a source of the Omega fatty acids used to make DHA. It is also used to balance the ratio of saturated, monounsaturated and polyunsaturated fats as it is mostly composed of polyunsaturated fats. Hemp oil does not contain THC.

Extra Virgin Olive Oil is used to balance the ratio of saturated, monounsaturated and polyunsaturated fats. It is mostly monounsaturated fats. Also a source of the Omega fatty acids used to make DHA in the body.

Virgin Coconut Oil is a source of saturated fat from medium chain triglycerides similar to those found in human breast milk. It is easily digested and used as energy in the body. Saturated fat is an important part of a baby's diet.

Coconut Nectar is a raw sweetener that exudes from the blossoms of the coconut tree. It is a low glycemic carbohydrate source that does not spike blood sugar levels in the body. It contains 17 amino acids, minerals, vitamin C, broad-spectrum B vitamins, has a nearly neutral PH and is enzymatically alive. Maple Syrup can be substituted for coconut nectar if needed.

Maple Syrup is a high glycemic source of carbohydrates and minerals. Grade B is less-processed and has a higher mineral content than Grade A. Coconut nectar can be substituted for maple syrup if needed.

Coconut Aminos (Coconut Sap, Sun-Dried Sea Salt) is used to balance the sodium potassium ratio. Aminos are enzymatically alive and contain 17 amino acids, minerals, vitamin C, and broad spectrum B vitamins. Sea Salt be used in place of aminos, but table salt should not be used as it may contain talc and synthetic iodine.

Fresh Young Coconut Water has a mineral composition similar to human plasma and contains lauric acid. This, along with enzymes, amino acids, microminerals and nutrients contribute to its antioxidant, antibacterial, antiviral, anti-protozoal, and antifungal properties. See Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention.

Harmless Harvest coconut water has been pressurized rather than pasteurized to remove potentially harmful bacteria.

Estimated Nutrition

Ingredients List 

Reference

Source: USDA National Nutrient Database for Standard Reference

 

Baked Patatas Bravas

Inspired by Saveur’s Patatas Bravas http://www.saveur.com/article/recipes/patatas-bravas

One of my favorite Spanish dishes from Café Iberico in Chicago is the Patatas Bravas. This spicy dish is usually made with deep fried potatoes, but since giving up fried foods, I tried making it baked. It worked well; and gave us an amazing rendition with a spicy or mild bravas sauce and all the flavor I savored from the restaurant.

You can also make this with the potatoes fried or cooked in an air fryer.

 ·        3 tablespoon olive, coconut oil, or butter (vegan or otherwise)

·        2 1⁄2 pounds fingerling or small waxy potatoes (peeled or skins-on & quartered)

·        1 ½ cups crushed tomatoes

·        ¼ to 1 teaspoon smoked paprika (depending on your spice tolerance)

·        ½ teaspoon ground turmeric

·        A dash of crushed red peppers

·        1 teaspoon dulse (optional)

·        1 tablespoon nutritional yeast (optional)

·        1 tablespoon date syrup or sweetener like sugar

·        2 teaspoons Balsamic crème (optional)

·        2 cloves garlic (peeled and minced)

·        1⁄2 small yellow onion (diced)

·        Sea salt and freshly ground white or black pepper to taste

·        ¼ cup mayonnaise for topping (vegan works well)

·        Fresh parsley or scallions for garnish (optional)

Baking:

Preheat convection oven to 375 degrees Fahrenheit. In a small saucepan, sauté the onions and garlic with 2 tablespoons oil. Add the paprika, turmeric, crushed red peppers, Balsamic crème, and salt and pepper. Sauté until fragrant and mix in the dulse and nutritional yeast. Add tomatoes and simmer while you start the potatoes.

In a large bowl, swirl remaining 1 T oil with potatoes, salt and black pepper and place in a casserole dish with a lid. Bake for 20 minutes.

Cover the potatoes with the tomato sauce and bake {covered} for another 20 minutes. Remove the lid and bake for 10 minutes more on the top rack to thicken the sauce.

Remove from oven and add mayonnaise. Mix together and garnish with parsley and/or scallions. Let this dish rest for a few minutes and enjoy :)

 Heat oil or butter in a 2-qt. saucepan over medium-high heat. Add paprika, sugar or date syrup, Balsamic crème (of using), tomatoes, red pepper, garlic, onion, salt, and pepper. Simmer tomato mixture, stirring occasionally, until slightly reduced, about 5 minutes; set bravas sauce aside.

Frying:

Heat 2″ frying oil in a 6-qt. saucepan until a deep-fry thermometer reads 220°. Add potatoes all at once to oil; cook until tender and pale golden, 35–40 minutes. Using a slotted spoon, transfer potatoes to paper towels to drain; chill 30 minutes. Remove oil from heat.

Return pan of oil to heat until a deep-fry thermometer reads 350°. Working in batches, fry potatoes until golden brown and crisp, 4–5 minutes. Using a slotted spoon, transfer potatoes to paper towels to drain; season with salt.

If using an air-fryer, swirl cut potatoes in a large bowl with oil, dulse, salt, pepper, and turmeric. preheat for 3 minutes, and then cook for at least 20 minutes, stirring occasionally and adding a spray of oil if needed.

Drizzle potatoes with the reserved Bravas sauce and mayonnaise; garnish with parsley and/or scallions if you like. :)