Category Archives: Vegan

Butternut Squash Coconut Curry Soup with Red Lentils – Vegan, Gluten Free

Butternut Squash Coconut Curry Soup with Red Lentils – Vegan, Gluten Free

butternut squash coconut curry soup red lentil gluten free vegan carrotMost likely you are very cold right now since it’s been a brutal winter in the Midwest and East Coast. I’m in sunny warm Arizona enjoying my first ever warm winter season so I pretty much feel like I won the lottery at this point. What better way to celebrate than making soup? Ok, I’m slightly lame but here’s is yummy soup anyway.

I love every single flavor of this soup. I love all of these flavors separately but when combined are rich, creamy and really hearty. Plus it’s vegan and gluten free.

This soup is super fast and easy, freezes and reheats really well. First saute your veggies for a few minutes…

butternut squash coconut curry soup red lentil gluten free vegan carrotThen add all remaining ingredients and simmer…

butternut squash coconut curry soup red lentil gluten free vegan carrotThe last step is to puree. Boo-yah! Enjoy this nutritiously decadent creamy soup.

butternut squash coconut curry soup red lentil gluten free vegan carrotI used to be apprehensive about cutting squash. I used to worry I’d lose a digit or worse. I looked up some videos on youtube.com and picked up some great tips and tricks. Here’s a  video for cutting a butternut squash that was super helpful. The second part of the video is where she shows how to peel it. Easy peazy, I’m a pro now. 

Butternut Squash Coconut Curry Soup with Red Lentils - Vegan, Gluten Free
 
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Recipe type: Vegan, Gluten Free, Soup
Serves: 4 servings
Ingredients
  • *** I ALWAYS RECOMMEND ORGANICS WHENEVER AVAILABLE ***
  • 1 tbsp olive oil
  • 1 butternut squash, peeled, deseeded and diced
  • 3 medium carrots, diced
  • 3 cups vegetable stock
  • ½ cup red lentils or ¾ cup for a thicker soup
  • 1 tbsp curry powder
  • ½ teaspoon turmeric
  • 1 can reduced-fat coconut milk
  • **Optional: shredded coconut for garnish**
Instructions
  1. Heat olive oil on medium/high heat in a large saucepan and add squash and carrots. Let sear for a couple of minutes, stir and let sear again for a couple of minutes.
  2. Stir in curry and turmeric, cook for a couple of minutes.
  3. Pour in in lentils, vegetable stock and coconut milk. Stir to combine thoroughly and bring to a boil.
  4. Once boiling, reduce heat to a simmer. Cover and let simmer for 15 - 18 minutes or until everything is tender. Stirring occasionally so the bottom doesn't scorch.
  5. Using a food processor (I used a Vitamix), puree until as smooth as desired.
  6. Serve warm. Can garnish with shredded coconut flakes.
  7. This soup freezes and reheats very well.

 

 

Sweet Potato Quinoa Cakes – Paleo, Gluten Free and Vegan

Sweet Potato Quinoa Cakes

sweet potato quinoa cake paleo gluten free vegan protein dairy free avocadoThese little beauties are so delicious! Not only are they delicious and sweet but they are paleo, gluten free and vegan too. I’m all for eating healthy but I’m also all for delicious food. Clearly, you can have both. They are filling and full of protein from the quinoa.

As soon as I stumbled across this recipe, I knew I had to make them. I made a couple of changes to suit my tastes and they came out amaze-balls!

These were really easy to put together. Make the quinoa while microwaving the sweet potatoes, then mix everything all together, form into patties, bake and done.sweet potato quinoa cake paleo gluten free vegan protein dairy free avocadoI had mine with a dollop of a deliciously creamy avocado lime dressing but you could use regular guacamole or plain because they are super tasty and delicious on their own.

sweet potato quinoa cake paleo gluten free vegan protein dairy free avocado

Sweet Potato Quinoa Cakes - Paleo, Gluten Free and Vegan
 
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Recipe type: Paleo, Gluten Free, Vegan, Dairy Free
Serves: 12 - 15 patties
Ingredients
  • ***I ALWAYS RECOMMEND ORGANICS WHENEVER POSSIBLE***
  • SWEET POTATO CAKES:
  • 2 medium organic sweet potatoes
  • 4 or 5 organic scallions, using the white part (diced small)
  • 2 cups organic vegetable broth
  • 1 cup uncooked organic quinoa
  • ¼ cup olive oil
  • 1 teaspoon cumin
  • ½ teaspoon sea salt
  • AVOCADO DRESSING:
  • 1 ripe organic avocado
  • 1 Tablespoon olive oil
  • 1 Tablespoon organic sesame tahini
  • juice from half of a lime
  • pinch of salt
Instructions
  1. SWEET POTATO CAKES:
  2. Preheat oven to 350.
  3. Line a baking sheet with parchment paper, set aside.
  4. Carefully poke lots of holes with a knife in the sweet potatoes, place on a microwave safe plate and microwave for 10 minutes. Turn over and cook for another 10 minutes. Use your knife to determine if the sweet potatoes are cooked thoroughly. They should be nice and soft. If they are not quite done yet, turn them over again and cook for an additional 3 minutes at a time until they are done.
  5. While the sweet potatoes are cooking, prepare your quinoa. Combine quinoa and vegetable broth, bring to a boil. Reduce heat to a simmer, cover, cook for 15 - 20 minutes, stirring every 5 minutes until all of the liquid is cooked away and absorbed by the quinoa.
  6. Remove skin and place cooked sweet potatoes in a large bowl. Use a fork to mash potatoes against sides of bowl until only small chunks of potato appear. Stir in quinoa, scallions, garlic, salt and cumin, stirring to thoroughly combine ingredients.
  7. Using wet hands, shape sweet potato/quinoa mixture into palm sized patties and place on prepared baking sheet.
  8. Lightly brush each patty with olive oil.
  9. Bake for 15 minutes. Turn over, brush with olive oil and bake for another 15 minutes.
  10. AVOCADO LIME DRESSING:
  11. Combine all ingredients in a blender, I used my Nutribullet. Blend until combined. I left mine a little chunky just because that's my preference but you can blend it until it's super creamy if that's what you like.
  12. Store in a covered bowl for up to 3 days.

 

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThe family that I cook healthy meals for recently received a new cook book for the holidays. It’s by Dr. Andrew Weil and Sam Fox who opened True Food Kitchen restaurant of which there are 2 in Arizona and they did so with a two-fold mission: every dish served must not only be delicious but must also promote the diner’s well-being.

While I haven’t been to a TRUE FOOD restaurant yet, I’ve definitely been cooking based on their awesome recipes. I do change a few things up for my particular taste but not only are these recipes delicious but that are nutritionally sound and chock full of healthy goodness.

Which brings me to this recipe. I was asked to make this recently and not only did I make it for my clients but I ended up making it for the hubby and I last night because it’s THAT GOOD!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThis recipe is just for the soup because it’s Paleo and vegan but in the cookbook, they pair this soup with these incredible Bison Turkey Meatballs which I also made separately so if I’m not in the mood for meat, I just leave them out.

This recipe really is one of the healthiest and by far tastiest soups I’ve made thus far. It’s my new soup addiction and considering that it was unseasonably cold in Arizona this past week, the timing was perfect. But I’ll be making this soup all year long for sure!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritious

The best tip I can give you is to chop and puree everything prior to starting because it all goes pretty fast which makes this recipe all the better.

Paleo Southwest Quinoa Soup
 
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Author:
Recipe type: Paleo, Vegan, Vegetarian
Serves: 10 - 15 servings
Ingredients
  • ***I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS***
  • 2 Tablespoons olive oil
  • 3 medium/large carrots, chopped small
  • 1 large or 2 small onions (I always use sweet), chopped
  • 3 large or 4 medium zucchini, chopped, skin on
  • 1 large jicama, chopped
  • 1 - 8 oz. can tomato paste
  • 2 - 32 oz. cartons vegetable broth
  • 1 cup uncooked quinoa
  • 1 - 28 oz. can fire roasted tomatoes PLUS 1 - 14.5 oz. can of fire roasted tomatoes, puree both
  • 1- 14.5 oz. can fire roasted tomatoes, do not puree
  • 1 Tablespoon chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
Instructions
  1. In a large soup pot, heat the olive oil over medium heat.
  2. Add the carrot and saute for 4 minutes, stirring occasionally
  3. Add the onion and saute for 2 minutes, stirring occasionally
  4. Add the jicama and zucchini and saute for 2 minutes, stirring occasionally
  5. Add the tomato paste, saute with the vegetables for 2 minutes, stir to blend distribute onto all the veggies
  6. Puree the 28 ounce can and one 14.5 can of fire roasted tomatoes
  7. Add the remaining ingredients: pureed tomatoes, diced tomatoes, broth, quinoa, chili powder, cumin, oregano and salt
  8. Turn heat up to medium/high until the soup starts to simmer
  9. Cover and let simmer for 30 - 40 minutes, stirring occasionally
  10. You will know it's done with the quinoa sprouts their little curly tails
  11. Remove from heat and let sit uncovered for another 10 - 15 minutes
  12. **While my soup was simmering I made the meatballs that are pictured. But this soup is phenomenal on it's own for sure.**

 

 

Sweet Potato and Carrot Turkey Chili

Sweet Potato and Carrot Turkey Chili

*Vegan Optional*

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

Again, I’m thinking about my poor freezing cold family and friends back home in Illinois. But anytime is a good time for chili but none more fitting than when it’s cold outside so I made this super nutritious, low fat chili, PALEO, gluten free and vegan optional chili.

The sweet potato and carrot give this chili a subtle sweetness and combined with the spiciness of the cayenne pepper and other seasoning, makes the tastiest combination. This is not your Dads chili.

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

This chili is super easy, the only things you precook is the turkey and onion and you can cook them in the same pan. Then you dump everything else in your cooker, add the cooked turkey and onion and set the timer. Done and Yum!

You can easily make this vegan buy replacing the turkey with a cup of quinoa and 2 cups of water or by adding more sweet potato and carrot and an extra can of beans.

Sweet Potato and Carrot Turkey Chili
 
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Recipe type: Paleo, Gluten Free, Vegan optional
Serves: 12 servings
Ingredients
  • 2 pounds organic ground turkey
  • 4 large organic carrots, peeled and chopped small
  • 2 large organic sweet potatoes, peeled and cubed (about 1 inch cubes)
  • 1 large organic yellow onion diced (about 1½ cups)
  • 2 cans organic tomato sauce
  • 2 cans organic dark red kidney beans (drained and rinsed)
  • 1 can organic black beans (drained and rinsed)
  • 1 can fire roasted diced tomatoes (do not drain)
  • 4 tsp chili powder
  • 1 tsp dried mustard
  • ½ tsp cayenne pepper
  • ½ tsp dried basil
  • ½ tsp black pepper
  • **Optional: 1 large jalapeno diced (include seeds for more heat, exclude for less heat)**
Instructions
  1. Heat olive oil over medium heat in a large skillet.
  2. Add onion and saute until onion is translucent (about 5 minutes)
  3. Add turkey to the pan and continue cooking until turkey is mostly cooked. It will continue cooking in the slow cooker.
  4. Combine cooked turkey/onion mixture and all other ingredients in a 6 quart (or larger) slow cooker, stir everything until combined.
  5. Cook on low for 8-10 hours or high for 4-5 hours.
  6. When the sweet potatoes are soft, it's done.

 

Easy Peazy “Cheesy” Chickpea and Kale Sauté – Vegan, Gluten Free and Paleo

Easy Peazy “Cheesy” Chickpea and Kale Sauté

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinThis is my first recipe in our new house in Fountain Hills, AZ! I’m so excited. So what better way to celebrate than with some KALE! But seriously, I made this recipe because it was so super easy. Not only easy but DAIRY FREE, GLUTEN FREE, VEGAN and PALEO! Plus calcium, protein and fiber.

What makes it so cheesy is the nutritional yeast. I use Bragg Nutritional Yeast. I found mine at Vitamin Shoppe but Amazon has it too. I use it to make Baked Cheesy Kale Chips too. If you don’t know about nutritional yeast, I use it as a substitute for cheesy flavor. It’s tangy like a sharp cheese and melts up pretty good. I even shake it on my popcorn.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinI found this recipe at www.fannetasticfood.com, made a couple of tweaks and bam, yummy cheesy chickpea kale salad!

The directions are so easy peazy. Put everything in a saute pan, saute for 5 – 10 minutes and serve warm or cold

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

I cooked mine for a good 10 minutes because I like my cooked kale really soft but if you still like a little crunch, 5 minutes worked good.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

Easy Peazy "Cheesy" Chickpea and Kale Sauté - Vegan, Gluten Free and Paleo
 
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Recipe type: Paleo, Vegan, Gluten Free, Dairy Free
Ingredients
  • 1 can garbanzo beans (chickpeas), rinsed and drained
  • 2 cups fresh kale, stems removed and leaves torn into little pieces
  • 2 Tbsp water
  • 2 Tbsp nutritional yeast flakes
  • 1 Tbsp extra virgin coconut oil
  • 1½ tsp lemon juice
  • ¼ teaspoon garlic powder
  • 1.4 teaspoon ground ginger
  • pinch salt/pepper to taste
Instructions
  1. Put all ingredients in a saute pan, cook on medium for 5 to 10 minutes. 5 minutes for a crunchier kale, 10 minutes for a softer kale.
  2. Serve warm or cold.
  3. See, I told you it was easy peazy :)