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Soups

Creamy Broccoli Soup (raw)
Serves: 6-8. Preparation time: 1 hour.

Ingredients: 

  • 6 cups broccoli, including peeled stems, raw or steamed 5 minutes, chopped
  • 1 very small yellow onion, chopped
  • 2 ½ cups filtered water
  • 2 Tbs. freshly squeezed lemon juice
  • ½ cup cashews, soaked
  • ½ cup sliced celery
  • 1 tsp. garlic minced
  • 1 Tbs. minced fresh dill or ½ tsp. (2 ml) dried dill
  • 1 Tbs. Braggs raw (not fermented) soy sauce
  • 3 Tbs. nutritional yeast
  • 1 tsp. celery seed
  • ½ cup Greek yogurt

 Instructions:

Soak cashews for at least three hours. ( or throw it in some filtered water the night before)

Place broccoli, water, lemon juice, soaked cashews and celery in a blender. Blend until smooth. Add the onion; blend again until smooth. Add remaining ingredients. If necessary add boiled water to reach desired consistency. This soup can be served raw and cold or it can be warmed just a bit. Serve with 1 Tablespoon of yogurt on top. 


Cauliflower Soup
 Serves: 6. Preparation time: 45 minutes.

Ingredients: 

  • ¾ cup unsalted raw or dry roasted cashews (Soaked for 2-3 hours)
  • 1 head cauliflower, separated
  • 1 medium yellow onion, sliced in ½ in wedges or leek
  • 2-3 stalk celery
  • 5 whole garlic cloves, peeled
  • 2 tsp. grapeseed  oil
  • · 5 cups reduced-sodium vegetable broth /or water
  • ¼ tsp. salt
  • ¼ tsp. nutmeg
  • Juice of ½ lemon (about 1-1.5 Tbs.)
  • 2 tsp. fresh or dried thyme
  • 1tsp. celery seed (optional)
  • 1tsp tarragon (optional)

Directions:  

Preheat Oven, Temperature 375º F. Place cauliflower, onion and garlic in large roasting pan. Toss with grapeseed oil.Roast for 40 minutes or until golden, stirring contents once.

Place roasted vegetables, broth, salt, and nutmeg in soup pot and bring to a boil. Reduce heat and simmer for 20-30 minutes. Stir in lemon juice and thyme. Use an immersion blender or food processor and blend until smooth.

Add cashews and ½ cup water to blender and blend until very smooth. Add more water if needed for blending. Stir cashew cream into soup and heat through. If soup is too thick, stir in additional broth or water. Serve soup garnished with pesto.  

Pesto:

  • 1 Whole lemon chopped
  • 2 Brazil Nuts chopped
  • 2T olive oil
  • 1t. salt
  • Combine by hand or processor  

Personal Notes: 

Soaked cashew purée adds depth to this soup. Roasting the vegetables and adding the pesto herb mixture gives this delicate soup more layers of flavour. In fact, it's even better a day or two after making. For convenience throw the cashews in water the night before.
If you want to reduce the calories or cannot use nuts try tempering 1 or 2 egg yolk, by whisking a few ladles of hot soup slowly into beaten egg yolk and then adding it back into the soup slowly. 


Butternut Squash + Red Lentil Soup

Thick and hearty, this butternut squash + red lentil soup is made with just 5 ingredients, plus oil, salt & pepper, and SO easy to make! I thought this soup was going to be a completely ho-hum recipe, especially with such minimal ingredients, but I was pleasantly surprised because it was delicious!

BUTTERNUT SQUASH

Butternut squash with its sweet flavored, brightly colored flesh is a great source of omega 3s and beta-carotene. It’s also an excellent source of various vitamins like vitamin A, C & B-6 and trace elements such as manganese, copper, potassium and folate. When available, enjoy the winter squash often.

Ingredients:

  • 2 tablespoons grapeseed or avocado oil or 1/4 cup water (for water saute)
  • 1 medium yellow onion (I love Leek)
  • 1 large butternut squash
  • 1  cups red lentils or cooked chick peas (my favourite)
  • 2 teaspoons dried sage or 2 tablespoons fresh minced (optional)
  • 7 cups vegetable broth or water
  • mineral salt & white or fresh cracked pepper
  • juice of a  lemon (optional) 

Directions: 

Roast Vegetables:  Roast the squash the onions on a roasting pan until tender. Take a soup pot put a little oil warm the oil and place all roasted veggies in pot. Sautee a bit. Add water and

Add lentils, broth and salt & pepper, bring to a boil, cover, reduce heat and simmer for 30 minutes, will be done when squash is fork tender and lentils are soft.

Puree: Once soup has slightly cooled, puree using an immersion blender or food processor (this latter method may take two or three batches to complete). Add extra liquids as needed for desired thickness. This soup is great not blended as well.

And that’s it, colorful, hearty and delicious butternut squash + lentil soup, made easy and healthy!

Recipe Tips + Suggestions

Keep in mind the smaller you chop your butternut squash, the quicker it will cook.

Add in chopped carrots or sweet potato, about if you like.

Feel free to enjoy this soup without blending. Or use a potato masher instead of pureeing, this will add some creaminess while still leaving a little chunkiness.

Only use red lentils with this recipe. Using other lentils will turn the soup a muddy color, and other lentils take longer to cook. If you can’t find red lentils at your local grocery store, try ordering them online.

This soup is meant to be thick but feel free to add a tad more water to thin it out if you like. 

Modified from the SIMPLE VEGANISTA

 

Gespatcho 
Courtesy of: Elysabeth Alfano, Silver-Chic Chef

Ingredients:

  • 2 Roma Tomatoes
  • 2-3 Persian Cucumbers
  • 1/4 medium Red Onion
  • 1/2 medium Red Pepper
  • 4 Cloves Garlic
  • 1/5 Jalapeno (or less if you don’t like it spicy)
  • 10 Tbsp scoops of Honeydew Mellon
  • 1.5 muddled Limes
  • 10 Tbsp scoops of Watermelon
  • Salt/pepper/Mexican Oregano to taste 

 Directions:

Blend in food processor, chill and serve!

For an even easier summer soup,
try this Cantaloupe, Jalapeño, Cucumber Soup.

Ingredients:

  • 1/2 Cantaloupe, scooped out
  • 1 Persian Cucumber
  • 1 medium slice of a Jalepeno
  • Blend in a food processor, chill and serve! 

 

Turkey Meatball Vegetable Soup
Yield: 7 servings. Total time: 1 hr 10 min.

Ingredients:

For the Meatballs:

  • 20 oz 1.3 lb ground turkey breast 93% lean
  • 1/4 cup seasoned whole wheat breadcrumbs*
  • 1/4 cup parsley, finely chopped
  • 1 large egg
  • 1 large cup onion, minced
  • 1 ½ cup cup zucchini shredded and chopped
  • 1 clove garlic, minced
  • 1t oregano
  • 1/4 tsp salt

For the Soup:

  •  Chicken Broth or water (just add more seasoning)
  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 1 cup diced carrots
  • 1/2 cup diced celery
  • 2 garlic cloves, minced
  • 2 14.5 oz cans petite diced tomatoes (or fresh dices tomatoes) add some dried tomatoes
  • 1 fresh rosemary sprig or dried rosemary
  • 2 bay leaves
  • 2 tbsp chopped fresh basil  (or dried)
  • 1/4 cup chopped fresh Italian parsley (or dried)
  • 1/2 tsp kosher salt and fresh black pepper
  • 8 oz zucchini, diced
  • 2 cups chopped fresh spinach ( checked or bagged kosher) 

INSTRUCTIONS

Preheat oven to 400°F.

In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, onion, garlic, salt. Using your (clean) hands, gently mix all the ingredients well until everything is combined.

Form small meatballs, about 1 tbsp each, you'll get about 42. Bake in the oven about 12 minutes.

Meanwhile, heat the oil in a large pot or Dutch oven over medium-high heat.

Add the carrots, celery, onion, garlic and sauté until tender and fragrant, about 15 minutes.

Add tomatoes, sauté a bit longer. Add water salt and pepper.

Add the rosemary, bay leaves, basil and parsley, cover and cook on low for 20min. Add in zucchini cook 20 min.
Add in turkey meatball cook 20 min longer.

Remove the bay leaves, rosemary sprig, add and spinach, cover and simmer until the spinach is tender and meatballs are cooked through, about 8 to 10 minutes, season to taste with salt and black pepper if needed.

 

 

 

Salads

French Grated Carrot Salad with Lemon Dijon Vinaigrette

Serves: 6-8. Preparation time: 1 hour.

Ingredients: 

  • 1 pound carrots, peeled
  • 2 teaspoons Dijon mustard
  • 1 tablespoon freshly squeezed lemon juice, from one lemon
  • 1-1/2 tablespoons vegetable oil
  • 1-2 teaspoons honey, to taste
  • Heaping 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley
  • 2 finely sliced scallions (or 1tablespoon finely chopped shallots)

 
 Instructions:

Grate the carrots in a food processor. Set aside.

In a salad bowl, combine the Dijon mustard, lemon juice, honey, vegetable oil, olive oil, salt and pepper. Add the carrots, fresh parsley and scallions (or shallots) and toss well. Taste and adjust seasoning if necessary. Cover and refrigerate until ready to serve.

Notes: Depending on the sweetness of the carrots, you may want to add more or less honey. Also, if you make this salad ahead of time, be sure to check the seasoning again before serving as the flavors tend to mellow.


Portobello and Walnut Salad
 

Ingredients: 

  • 2 Tbs. olive oil
  • 8 cups mixed greens
  • 4 Portobello mushrooms sliced
  • 2 Tbs. balsamic vinegar
  • ½ cup chopped walnuts

Directions:  

Heat oil in frying pan over medium to high heat. Add sliced mushrooms and balsamic vinegar. Brown them on one side and them flip them let them brown.

Meanwhile put lettuce in large bowl, toss with dressing

 When mushrooms are about ready add walnuts just to warm through not too long it will get bitter.

Top salad with mushrooms.

Sunflower Dressing:  

  • 2/3 cup raw sunflower seeds
  • 3 cloves minced garlic
  • 1/3 cup grapefruit juice
  • 3Tbs. lemon juice
  • ½ t, sea salt
  • 1 cup filtered water

Combine and blend until frothy

 
Alternative Mushroom Salad Recipe: 

  • ½ cup oil
  • ¼ cup good quality ketchup
  • ¼ cup apple cider vinegar
  • 1 clove garlic crushed
  • ¼ cup good quality honey
 
Combine dressing ingredients. 

Slice mushrooms sprinkle with salt pepper dry mustard paprika

Toss and sauté. Add tomatoes and glazed almonds to salad.

 

Miso Gravy

Ingredients: 

  • 4 1/2 teaspoons flour
  • 1/4 teaspoon garlic powder
  • 3/4 cup nutritional yeast
  • 1 cup filtered water
  • 1/3 cup oil (grapeseed, avocado)
  • 1 1/2 teaspoons dijon mustard
  • 3 Tbsp. miso paste
  • pinch of salt (optional 

 
 Instructions:

Put dry ingredients except salt in a small frying pan over low heat.

Wisk in water to make a paste. Let this simmer for 30 seconds.

Add the oil, mustard, miso to the ingredients in the saucepan. Whisk until everything is incorporated. Serve warm.

 

French Grated Carrot Salad with Lemon Dijon Vinaigrette

Serves: 6-8. Preparation time: 1 hour.

Ingredients: 

  • 1 pound carrots, peeled
  • 1 large zucchini, sliced diagonally
  • 3 tomatoes, sliced thickly or cocktail tomatoes
  • ½ sweet potato sliced
  • 8 Marinated Tofu steaks
  • 6 cups brown basmati rice
  • 1 batch miso gravy
  • ¼ cup chopped cilantro
  • ½ cup chopped green onions
  • 2 Tbs. toasted sesame seeds

 
 Instructions: 

Grill the zucchini, tomatoes , sweet potato and tofu steaks in the oven on medium to high heat, until lightly brown.

Put 1 ½ cups cooked brown rice in a large bowl. Pour one ladle of warm Miso Gravy over the rice. Arrange the grilled vegetable and tofu steaks around bowl. Put another ladle of gravy with cilantro and green onions in centre of the bowl.

Garnish with toasted sesame seeds. 

 

Dragon Bowl

Ingredients: 

  • 1 pound carrots, peeled
  • 1 large zucchini, sliced diagonally
  • 3 tomatoes, sliced thickly or cocktail tomatoes
  • ½ sweet potato sliced
  • 8 Marinated Tofu steaks
  • 6 cups brown basmati rice
  • 1 batch miso gravy
  • ¼ cup chopped cilantro
  • ½ cup chopped green onions
  • 2 Tbs. toasted sesame seeds

 
 Instructions:

 

Put dry ingredients except salt in a small frying pan over low heat.

Wisk in water to make a paste. Let this simmer for 30 seconds.

Add the oil, mustard, miso to the ingredients in the saucepan. Whisk until everything is incorporated. Serve warm.

 

 

Chickpea & Raddicio Lettuce Cups

Serves: 4-6.

Ingredients: 

  • 1 pound carrots, peeled
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • 3 tablespoons extra-virgin olive oil
  • kosher salt and freshly ground black pepper
  • 1 cup whole wheat couscous or Quinoa
  • 1 (15oz) can chickpeas, drained and rinsed or Fresh cooked
  • 1/3 cup chopped sun-dried tomatoes (packed in olive oil) or watermelon
  • 3 scallions, thinly sliced
  • 1/3 cup toasted hazelnuts, chopped (see note below)
  • 1 small radicchio head, cored

 
 Instructions:

In a small bowl, whisk together the apple cider vinegar, honey, cumin, and olive oil. Season with salt and pepper. 

In a small saucepan, bring 1 1/4 cups of water to a boil. Add the couscous,or Quinoa, stir, and cover with a tight fitted lid. Turn off the heat, and allow the couscous to sit for 5 minutes until all the liquid is absorbed. Using a fork, fluff up the couscous and transfer to a large bowl.

Add the chickpeas, sun-dried tomatoes, or watermelon scallions, and hazelnuts. Toss to combine. Pour the vinaigrette over the couscous and toss to coat. Season with salt and pepper to taste. Spoon the couscous mixture evenly into each radicchio leaf. Serve at room temperature.

Note: To toast hazelnuts, spread them on a baking sheet and toast in a 350 degree oven for 8 to 10 minutes. The hazelnuts will brown slightly, and the skins will become flaky making it easier to remove them.

 

Raw Zucchini Alfredo

Serves: 4-6. Prep time: 30 mins.

Ingredients: 

  • 1 pound carrots, peeled
  • 6-8 small organic zucchini
  • 1 cup raw sunflower seeds soaked for at least 1/2 hour if you can
  • 2 cloves garlic minced
  • 1/3 cup grapefruit juice
  • 3Tbs. lemon juice
  • 1/4 tsp.. nutmeg (optional)
  • 1/2 teaspoon good quality sea salt ( I love the pink or grey Himalayan)
  • 1 1/4 cup filtered water
  • 1-2 Tbs. avocado oil (optional: add at the end if you think you want it)
  • salt and white pepper to taste*
  • chopped basil or parsley for garnish

 
 Instructions:

To make the Zucchini Noodles: Peel the skin of the zucchinis. Using a spiralizer or a good peeler, make ribbons from the zucchini. Sprinkle with a little kosher sea salt, let is stand for 15 min. then rinse off the zucchini and pat dry. If you don't have time to do this step, the zucchini will be tasty as well, just a bit crunchier. 

To make the Raw Alfredo Sauce: Drain the sunflower seeds. Combine all the ingredients in a food processor or blender, with 1 cup of the water, add water slowly and blend until silky.

Place half the sauce in a serving bowl place half the noodles on top and gently stir the sauce through. Repeat with the remaining sauce and noodles. serve with fresh chopped basil or parsley

* if you salted your noodles, be careful how much salt you add to your sauce.