Healing Squash & Sweet Potato Soup

What could be better in the cold winter months than the rich, flavorful goodness of butternut squash and sweet potato? Even better when they are paired together in what will soon become a new favorite!

Ingredients:

1.5 c cubed butternut squash (fresh or frozen)

3 medium sweet potatoes, peeled and cut into chunks

1 granny smith apple, peeled and chopped

4 c chicken broth (use vegetable broth for vegetarian option)

1 T EVOO

1/2 tsp cinnamon

6 slices of fresh ginger (peeled)

3 cloves garlic, peeled

3/4 c full fat coconut milk

1/2 c water

2 T lemon or lime juice

sea salt and pepper to taste

Directions:

In a large soup pot, saute garlic and ginger in EVOO for 2 minutes. Add squash, sweet potatoes and apple to pot. Add cinnamon. Saute 3-5 min., stirring frequently. Add broth. Bring to boil. Reduce heat to simmer. Cover and cook for 15 minutes or until mixture is tender. Remove pot from heat and take out ginger and garlic pieces. Using an immersion blender, blend until smooth. Add in coconut milk, water and lime/lemon juice. Return pot to burner and cook on low heat until heated through. Stir and season with salt and pepper.

To serve, set out bowls of toppings to choice from. Try chopped pistachios, pumpkin seeds, fresh herbs, shredded coconut, or raisins. Get creative and enjoy!

Instant Pot Cube Steak With Gravy

What says comfort food better than tender cube steak with a delicious gravy in the winter time? I used round steak to make my own cube steak chunks, and I chose to keep the gravy Paleo and gluten free compliant for all to enjoy. In my version, I cook the steak with sliced onions and peppers, but feel free to experiment with different vegetables such as cubed sweet potato, zucchini or even jicama chunks. Let me know what you like best!

Ingredients:

1 lb. beef cube steak (or make your own like I did- see picture below)

2 T oil, I used avocado oil

1/3 c arrowroot or cassava root flour (may substitute rice flour if eating grains)

2 cloves garlic, minced OR 2 t garlic powder

1 t sea salt

1 t ground black pepper

1 onion, sliced into thin rings, optional, add sliced peppers as well if desired

1 c beef broth or 1/2 c beef broth mixed with 1/2 c red wine

Directions:

!. Preheat Instant Pot to saute function.

2. Mix the flour and spices together and coat the beef cubes with this mixture.

3. Add oil to pot and saute beef cubes in batches on each side until brown.

4. Pour in broth or broth/wine mixture. Add onions. Set Instant Pot to manual for 15 minutes and lock lid.

5. Use quick release to release pressure cooker.

6. Remove meat and onions. Set Instant Pot to saute function once more.

7. Whisk 2 T of flour mixture with cold water. Add to heated broth in pot. Stir until sauce is thickened.

8. Serve sauce over meat.

9. Optional: serve cube steak over rice, cauliflower rice, or potatoes. Enjoy!

Round steaks, pounded thin and cut up make excellent cube steak!

Shrimp and Veggie One Pan Sheet Dinner

What’s for dinner……..that notorious question we are asked, often daily, by our family members and sometimes ourselves! It can feel downright overwhelming at times. In moments like these, when I need something super simple to get on the table in record speed, I turn to one-pan sheet dinners in my oven!

This recipe is super customizable- the variations I have tried are listed, but they are truly endless. It’s the mildly spicy and savory sauce that makes this a hit for all in my home!

INGREDIENTS

• 1 lb. asparagus, broccoli, broccolini, or zucchini, cut into bite-sized pieces

• 1 tbsp olive oil or refined coconut oil (so no coconutty taste!)

• 3 tbsp soy sauce or coconut aminos if soy free

• 1 tsp grated or minced fresh ginger

• 1 tbsp sriracha or other Asian chili-garlic sauce

• 2 tsp sesame oil

• 1 lb. uncooked peeled and deveined medium shrimp

• Sea salt

• Freshly ground black pepper

• Cooked white or brown rice, for serving (omit for paleo)

• one lemon or lime, cut into wedges

• 1/4 c thinly sliced scallions, for serving (optional)

• 1/2 c grape tomatoes (optional)

INSTRUCTIONS

1. Arrange a rack in the middle of the oven and heat to 400°F.

2. Place the veggies on a rimmed baking sheet, drizzle with oil, and toss to evenly coat. Spread into an even layer and roast for 10 minutes. Meanwhile, whisk the soy sauce or coconut aminos, ginger, chili-garlic sauce, and sesame oil together in a small bowl; set aside. Season the shrimp with salt and pepper.

3. Add the shrimp and soy sauce/coconut aminos mixture to baking sheet, toss with the veggies, and spread back into an even layer. Add citrus wedges around the shrimp and veggies. Roast again, stirring halfway through, until the shrimp are just opaque and the broccoli is tender, 6 to 8 minutes more. Serve in bowls over rice if desired, sprinkled with the scallions or cut grape tomatoes. Enjoy!

RECIPE NOTES

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Chicken Pot Pie with Almond Crumble Topping

Hello friends! I haven't posted a recipe in a while as I've been focusing mainly on my one on one nutritional therapy clients and my group RESTART classes (see more in the Services section of my site). I have missed sharing what's going on in my kitchen and hope you enjoy this recipe, which is my healthier-version of a classic comfort food, chicken pot pie!

It has been raining nonstop in my area all week, which inspires me to turn on the oven and create some love in the kitchen for my family. I tend to want to stay inside and snuggle up on the couch with a cuppa tea and a good book during rainy weather, and this is a simple but scrumptious recipe that warms you inside and out. 

Ingredients:

3 cups cooked chicken, diced

2T butter + 3T separated  (I prefer Kerrygold grass fed)

1 yellow onion, diced

3 stalks celery, diced

3 carrots, diced

1 small pkg. mixed frozen veggies (about 1.5 cups- I prefer Cascadian Farms)

4 cloves garlic, minced

1/2 cup chicken bone broth

1/4 cup coconut milk

1 tsp arrowroot flour

sea salt and pepper to taste

1/2 tsp oregano

1 T parsley

1/2 tsp tumeric

1.5 cup almond flour

Directions:

Preheat oven to 350 degrees. In a large skillet, melt 2 T of butter. Add celery, onion, carrot and garlic and saute until slightly tender. Add chicken, broth, seasonings and cook 3 minutes more. Add coconut milk and frozen veggies and cook 2 minutes more. Pour filling into a greased 9x13 glass baking dish. In a saucepan, melt 3 T butter, then add 1.5 cup of almond flour. Stir until small clumps form. Crumble with fingers and sprinkle mixture over filling in baking dish. Bake uncovered for 20-30 minutes, until topping is golden. Enjoy!

GF/DF Mac and Cheese

I don’t know what food screams comfort to me more than a creamy, warm, savory bowl of mac and cheese! Alas, for many including myself, processed gluten and dairy-containing foods no longer serve my body well. So, what’s a girl to do?

I experimented with a few combinations and possibly a few mishaps and have FINALLY created a winner recipe for a creamy mac and cheese dish that hits the comfort food spot and is completely gluten AND dairy free! For those who may wonder, even my gluten and dairy loving friends have enjoyed this dish! To your health!

Ingredients

• 1 1/2 c raw cashews

• 3 Tbsp lemon juice

• 3/4 c water

• 1 1/2 tsp fine sea salt

• 1/4 cup nutritional yeast

• 1/4 teaspoon chili powder

• 1/2 tsp garlic powder

• 1/4 tsp turmeric

• pinch of cayenne pepper (optional)

• 1/2 tsp spicy brown mustard (or dijon works here)

• 16 oz Elbow or shell pasta of choice (gluten-free, if needed)

• freshly ground black pepper

• paprika , for garnish

Instructions

1. Prepare the pasta according to package directions. (I use Tinkyada Joy rice pasta)

2. While the pasta is cooking, combine the cashews, lemon juice, water, salt, nutritional yeast, chili powder, garlic, turmeric, cayenne (if using), and mustard in a high speed blender and blend until silky smooth. If the mixture is too thick, add 2-4 more tablespoons of water and blend again.

3. Once the pasta is tender, drain and rinse it, then return the pasta to the pot and stir in the cheese sauce. Season to taste and serve! Enjoy!

Asian Lentil Soup

I don't know about you, but in the summer months (especially here in Texas!) I don't always want meat for my protein source. Although I eat primarily a primal-type diet which typically excludes all legumes (beans/peas), I do seem to tolerate these protein-packed vegetarian options well when I spend the time to properly prepare my legumes beforehand. Soaking and sprouting beans and lentils in a nutshell helps to increase digestibility for most people and allows more of the nutrients within to be utilized, and is what all traditional cultures did when consuming their legumes. I would much rather spend the time ensuring my food doesn't hurt my digestive system, especially with an autoimmune disease linked to leaky gut.  This being said, I don't always have the time to soak and sprout my lentils, so I was super excited to see pre-sprouted dried green lentils in the bins at my local Whole Foods! If you can't access this store near you, try these from Amazon (see below). Here's my summer pureed soup which combines tasty lentils with some of my favorite Asian-inspired flavors for a meatless, one-pot, easy dinner. Enjoy!

Ingredients:

2 T coconut oil

1 onion, chopped

3 cloves garlic, minced

3 T ginger, peeled and minced

1 t red curry paste (or more to taste)

1 T ground coriander

1 T cumin (or more to taste)

2 c full-fat coconut milk

2 c green or French lentils

2 qt chicken or vegetable broth (plus a bit extra if needed)

optional:  top with fresh cilantro, limes, or chopped pistachios

Directions:

In a large dutch oven or soup pot, heat the coconut oil over medium-high heat. Stir in the onions and saute until translucent. Next, stir in the garlic and ginger, and stir. Then, add curry, cumin and curry paste. Mix well. 

Reduce heat to medium and add coconut milk and broth. Let cook for 5 minutes. Next, add the lentils and stir. Further reduce heat to medium-low and cook for around 30 minutes, stirring frequently to prevent sticking. As more liquid as needed. 

When lentils are thoroughly cooked and tender, use an immersion blender to puree until smooth. Use extra broth as needed to thin. Check seasonings to taste. Garnish and serve!

Creamy, satisfying lentil soup!

Paleo Fried Rice

I have always loved Asian food of all types, a trait that started when I lived abroad in Asia for four years as a child. Whether a steaming bowl of Vietnamese pho noodle soup, a rich, creamy Thai curry, or a simply satisfying bowl of Chinese stir fry, I truly enjoy it all! But, for those of us who have embraced a grain-free diet for healing, one might think these rice-based dishes are off limits. No more! If you haven't embraced the paleo world's number one rice substitute yet, please welcome cauliflower. Now, I know what you're thinking....cauliflower, no way. I felt the same way until I tried it at home with my own creation. The key to a delicious riced cauliflower, in my humble opinion, is to utilize it in foods with a spicy flavor or sauce so that the flavor of the cauliflower doesn't overpower. My paleo fried rice is the perfect blend of flavors and textures to please even the pickiest of eaters. The best part is that riced cauliflower is now available in the freezer section of many stores, including some Whole Foods Markets and Trader Joes.

Ingredients:

1 head of cauliflower, "riced" by hand grater or food processor, or 2-3 c of pre-diced bag

1 medium onion, chopped

3 scallions, thinly sliced

1 carrot, chopped

1/2 c frozen peas

1 c diced, cooked chicken, ham, sausage, or shrimp

gluten free soy sauce (or coconut aminos for soy free)

5 eggs, scrambled with soy sauce or coconut aminos

1 c frozen peas (omit if legume free)

2 cloves garlic, minced

1/2 inch ginger, minced

sea salt and pepper to taste

coconut oil for cooking

Directions:

In a large wok or skillet, heat coconut oil on high heat. Add riced cauliflower to pan and season with garlic, ginger, salt and pepper. Stir fry for 4-6 minutes. Next, add 1/2 c of water, reduce heat to medium low, and cover. Cook for 5 minutes, until softened. Next, in a smaller pan, saute carrot, onion and additional garlic if desired in oil until starting to brown. Add eggs to smaller pan, pushing vegetable mixture to the side. Stir until scrambled eggs are done. Add smaller pan contents to larger skillet, along with the cooked meat and frozen peas. Add 2 T of soy sauce or coconut aminos and stir to toss. Dish is ready when peas are warmed through. This is so delicious you'll never miss the rice and it's family friendly to boot!