Avocado Alfredo Pasta

Wow! That’s all I have to say about this super-simple recipe.

A creamy, flavorful sauce made with avocado, fresh basil, extra virgin olive oil, nutritional yeast (or Parmesan cheese). Yes, I know it’s green, but I’ve got to tell you, it totally fulfills the role of “comfort food”.

I chose to serve it over Banza Chickpea Pasta, a gluten-free pasta that offers a nice amount of protein and fiber compared to traditional wheat-based pasta. 

In case you’re wondering, nutritional yeast is not the same thing as baker’s yeast. Known for its cheesy flavor, it’s made by culturing yeast for several days in a nutrient growth medium (often glucose from beet molasses or sugarcane) and then deactivating it with heat. Just like sauerkraut and other cultured foods, the final product contains no sugar. A wonderful addition to a vegan diet, nutritional yeast is full of B-vitamins, minerals and complete protein (8 grams per 1 1/2 tablespoons). 

Because it’s so rich, Avocado Alfredo Pasta is best served as a side dish.

Print Recipe
Avocado Alfredo Pasta
A creamy, flavorful sauce made with avocado, fresh basil, extra virgin olive oil, and nutritional yeast (or Parmesan cheese). On the table in 15 minutes or less! 1 Earthfood per serving: ❤️
Prep Time 15 minutes
Servings
servings
Ingredients
  • 8 oz. (1 box) Banza Rotini pasta
  • 1 large ripe avocado, peeled and seeded
  • 1/4 cup extra virgin olive oil
  • 1/4 cup nutritional yeast (or grated Parmesan cheese) Red Star or Bragg brand of nutritional yeast
  • 1/4 cup fresh basil leaves
  • 2 cloves garlic
  • 2 tbsp. lemon or lime juice
  • Sea salt and pepper to taste
Prep Time 15 minutes
Servings
servings
Ingredients
  • 8 oz. (1 box) Banza Rotini pasta
  • 1 large ripe avocado, peeled and seeded
  • 1/4 cup extra virgin olive oil
  • 1/4 cup nutritional yeast (or grated Parmesan cheese) Red Star or Bragg brand of nutritional yeast
  • 1/4 cup fresh basil leaves
  • 2 cloves garlic
  • 2 tbsp. lemon or lime juice
  • Sea salt and pepper to taste
Instructions
  1. Cook pasta according to the package. Drain well.
  2. While pasta is cooking, place the avocado, olive oil, nutritional yeast or cheese, garlic, basil, and lemon juice in a blender or food processor and blend until creamy.
  3. Toss cooked pasta with sauce and season with salt and pepper to taste. Top with additional cheese and basil ribbons if desired.
Recipe Notes

Nutrition Facts per servingCalories: 270Total Fat: 16 g; Saturated Fat: 2 g; Sodium: 100 mg; Potassium: 160 mg; Total Carbohydrate: 26 g; Dietary fiber: 8 g; Net Carbohydrates: 18 grams; Sugar: 3 g (no added sugar); Protein: 12 g

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Loaded Hummus Plate

I discovered this idea on Pinterest and because of the sheer beauty of it, I couldn’t wait to create my own version and share it with you! 

Rather than store-bought hummus– which can get expensive and often contains canola or other highly refined oils– I made a batch of my OMG Hummus.

If you prefer to purchase hummus, just be sure to read the ingredients and choose only those brands made with tahini and/or extra virgin olive oil. 

In addition to the raw veggies, you could also serve with Flackers flaxseed crackers!

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Loaded Hummus Plate
Hummus loaded with raw veggies, olives, parsley, roasted peppers, and feta cheese. Makes the perfect summer appetizer! 1 Earthfood per serving (for hummus): ❤️
Prep Time 15-20 minutes
Servings
servings (serving size: 1/4 cup hummus)
Ingredients
  • 1 batch OMG Hummus (or 2 cups store-bought hummus) Recipe for OMG Hummus in Recipe Notes below
  • raw veggies of choice pepper strips; sliced cherry tomatoes; cucumber slices, baby carrots, celery sticks, etc.
  • sun-dried tomatoes
  • diced roasted red peppers
  • olives
  • feta cheese
  • parsley
  • extra virgin olive oil
  • smoked paprika
Prep Time 15-20 minutes
Servings
servings (serving size: 1/4 cup hummus)
Ingredients
  • 1 batch OMG Hummus (or 2 cups store-bought hummus) Recipe for OMG Hummus in Recipe Notes below
  • raw veggies of choice pepper strips; sliced cherry tomatoes; cucumber slices, baby carrots, celery sticks, etc.
  • sun-dried tomatoes
  • diced roasted red peppers
  • olives
  • feta cheese
  • parsley
  • extra virgin olive oil
  • smoked paprika
Instructions
  1. Prepare a batch of OMG Hummus, spread on a platter and load it up with toppings of choice!
  2. Drizzle hummus with extra virgin olive oil and sprinkle with smoked paprika!
Recipe Notes

Click HERE for OMG Hummus recipe!

Nutrition Facts per serving (1/4 cup of hummus; does not include toppings)Calories: 150Total Fat: 11 g; Saturated Fat: 1 g; Sodium: 450 mg; Potassium: 187 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 0 g; Protein: 5 g

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Creamy Red Lentil Hummus

I thought I loved chickpea hummus…until I tried red lentil hummus. This is a super creamy spread that can be used as a:

When cooked, red lentils tend to be more mushy than brown lentils. Their texture makes them suitable for dips, soups, and vegetarian “meat” loaf (check out this recipe for Spicy Vegetarian “Meat” Loaf).

I boiled up an entire bag of Bob’s Red Mill Red Lentils and doubled the batch of hummus. I even had plenty left over to bake up two loaves of Spicy Vegetarian “Meat” Loaf. Score! 

Print Recipe
Creamy Red Lentil Hummus
Move over chickpea hummus! This is a super creamy spread that can be used as a dip for your favorite raw veggies, mayonnaise replacement in your egg salad, or filling for avocados. 1 Earthfood per serving:❤️
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup red lentils, dry I like Bob's Red Mill brand
  • 3 cups water
  • 1 15.5-ounce can white beans (cannellini or great northern), rinsed
  • 2 cloves garlic
  • 2 tbsp. tahini (sesame seed paste)
  • 1/4 cup extra virgin olive oil
  • 2 tbsp. fresh lemon juice About one lemon or you can use Lakewood PURE Lemon Juice.
  • 2 tsp. Sea salt
  • 1 tsp. smoked paprika
  • 1/2 tsp. fresh ground pepper
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup red lentils, dry I like Bob's Red Mill brand
  • 3 cups water
  • 1 15.5-ounce can white beans (cannellini or great northern), rinsed
  • 2 cloves garlic
  • 2 tbsp. tahini (sesame seed paste)
  • 1/4 cup extra virgin olive oil
  • 2 tbsp. fresh lemon juice About one lemon or you can use Lakewood PURE Lemon Juice.
  • 2 tsp. Sea salt
  • 1 tsp. smoked paprika
  • 1/2 tsp. fresh ground pepper
Instructions
  1. Rinse lentils and place in a pot with water. Bring to a boil, reduce heat to medium-low and cook until tender- about 15 minutes. Drain if any remaining water is left in the pot.
  2. Add lentils and remaining ingredients to a food processor and blend until smooth, scraping the sides of the bowl as needed.
Recipe Notes

Nutrition Facts per servingCalories: 110Total Fat: 5 g; Saturated Fat: 0.5 g; Sodium: 300 mg; Potassium: 75 mg; Total Carbohydrate: 13 g; Dietary fiber: 5 g; Net Carbohydrates: 8 grams; Sugar: 0 g;Protein: 5 g

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Marinara & “Sausage” Pasta (ideal for diabetics)

Pasta can often spell T-R-O-U-B-L-E for those of us trying to manage our blood sugar. But not anymore! When done right, you can enjoy a delicious bowl of pasta without your blood sugar hitting the roof. 

This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. 

In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar. 

Print Recipe
Marinara & “Sausage” Pasta (ideal for diabetics)
This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar.2 Earthfoods per serving ❤️❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Instructions
  1. Crumble the tempeh and add to a large pan. Add water through thyme and stir well.
  2. Bring to a simmer on medium-low heat for 20 minutes or until tempeh has absorbed all the water. Meanwhile, prepare pasta according to package instructions, drain and set aside.
  3. When tempeh has absorbed all of the liquid, mix in oil and continue to cook on medium heat for another 5 minutes. Add jar of sauce to the pan and cook until heated through.
  4. Serve sauce over cooked pasta and top with basil ribbons. For an extra Earthfood serving or two, add a nice leafy green salad on the side!
Recipe Notes

Nutrition Facts per servingCalories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 530 mg; Potassium: 485 mg; Total Carbohydrate: 35 g; Dietary fiber: 11 g; Net Carbohydrates: 24 grams; Sugar: 7 g (0 grams added sugar); Protein: 18 g

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Perfect Parsley Pesto

April 3rd, 2019 | no comments

 

 

 

 

 

 

 

 

 

I placed these photos side by side because alone, the pesto sauce is not very attractive. Toss it in some mung bean fettuccine and top with sautéed onions, sliced Kalamata olives and a crank of pink Himalayan sea salt…and now you’re talkin’! 

Why parsley? Rich in plant compounds called flavonoids, parsley can potentially offer protection against diabetes and skin and breast cancer. It’s also a phenomenal source of vitamin K, important for bone strength and blood clotting.

Perfect Parsley Pesto is both gluten and dairy-free. Simply add fresh flat leaf parsley, toasted walnuts, nutritional yeast (or grated Parmesan cheese), garlic and extra virgin olive oil to your food processor and blend until smooth and frothy.

This ten-minute recipe can be made ahead of time and then drizzled over cooked veggies, omelets, or even used as a topping for fish or meat. 

Perfect Parsley Pesto was inspired by Rosalee de la Forêt’s recipe for Parsley Pesto. Rosalee is the author of Alchemy of Herbs: Transform Everyday Ingredients Into Foods & Remedies That Heal. 

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Perfect Parsley Pesto
Perfect Parsley Pesto is both gluten and dairy-free. This ten-minute recipe can be made ahead of time and then drizzled over cooked veggies, omelets, or even used as a topping for fish or meat. 1 Earthfood per serving ❤️
Course Dinner, Spreads
Prep Time 10 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 2 cups tightly-packed flat leaf parsley leaves
  • 3/4 cup toasted, chopped walnuts Toast for a few minutes in toaster oven or for 8-10 minutes in a 300° preheated oven.
  • 1/2 cup nutritional yeast (or grated Parmesan cheese) Bragg or Red Star brand
  • 3 large garlic cloves
  • 1/2 tsp. Sea salt
  • 1 tsp. paprika
  • 1 cup extra virgin olive oil
  • 2 tbsp. fresh lemon juice
  • 2 tsp. lemon zest
Course Dinner, Spreads
Prep Time 10 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 2 cups tightly-packed flat leaf parsley leaves
  • 3/4 cup toasted, chopped walnuts Toast for a few minutes in toaster oven or for 8-10 minutes in a 300° preheated oven.
  • 1/2 cup nutritional yeast (or grated Parmesan cheese) Bragg or Red Star brand
  • 3 large garlic cloves
  • 1/2 tsp. Sea salt
  • 1 tsp. paprika
  • 1 cup extra virgin olive oil
  • 2 tbsp. fresh lemon juice
  • 2 tsp. lemon zest
Instructions
  1. Add all ingredients to food processor or high speed blender and process until smooth and frothy. Store in sealed container in refrigerator for up to a week.
Recipe Notes

Recipe makes approximately 2 cups.

Nutrition Facts per serving (2 tbsp.)Calories: 170Total Fat: 18 g; Saturated Fat: 2 g; Sodium: 80 mg; Potassium: 90 mg; Total Carbohydrate: 3 g; Dietary fiber: 1 g; Net Carbohydrates: 2 grams; Sugar: 0 g; Protein: 3 g

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Shredded Kale & Blueberry Salad with Pecan “Cheese”

March 22nd, 2019 | no comments

Last Saturday, I ordered a salad similar to this one at TownHall, a favorite Cleveland restaurant of mine. It was one of those meals that just oozed of nutrition and flavor. I left the table feeling so completely satisfied and…happy! Although I ordered mine with seared salmon, I decided to pair this one with my favorite plant-based burger, Goodseed

Greens are one of the most nutrient-dense foods on the planet. Whether it’s as a side salad, main salad (like this one), folded in my Sunday omelet, or added to my morning shake, I find a way to get them in every day.

There’s something special about Lacinato kale (otherwise known as “dinosaur” kale). Its dark blue-green leaves have an “embossed” texture, similar to the look of dinosaur skin. It has a slightly sweeter and more delicate taste compared to curly kale. Lacinato kale also holds up really well, so even if you prepare and dress this salad the night before, it will still have plenty of texture for lunch the next day. 

The pecan “cheese” in this recipe is a unique blend of toasted pecans, extra virgin olive oil, sea salt, and nutritional yeast. Unlike baker’s yeast, nutritional yeast is an inactive yeast consumed for its nutritional content. Full of B-vitamins, minerals and complete protein (8 grams per 1 1/2 tablespoons), nutritional yeast is a wonderful addition to a vegan diet. Because of its cheesy flavor, it makes a perfect dairy-free replacement for cheese.

You could use grated Parmesan cheese in this recipe instead, which is how it was served at TownHall.

This recipe was adapted from www.ohsheglows.com. Check out Angela’s website for more delicious and energizing plant-based recipes!

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Shredded Kale & Blueberry Salad with Pecan Cheese
The pecan "cheese" in this recipe is a unique blend of toasted pecans, extra virgin olive oil, sea salt, and nutritional yeast. Because of its cheesy flavor, nutritional yeast makes a perfect dairy-free replacement for cheese. Lacinato kale holds up really well, so even if you prepare and dress this salad the night before, it will still have plenty of texture for lunch the next day. 3 Earthfoods per serving: ❤❤❤
Course Dinner, Lunch
Prep Time 15 minutes
Cook Time 5-10 minutes
Servings
servings
Ingredients
Salad and dressing:
  • 1 large bunch Lacinato (dinosaur) kale (washed and patted dry); stems removed and leaves chopped very fine
  • 1 large garlic clove
  • 2 tbsp. fresh lemon juice you can also use Lakewood Organic Pure Lemon Juice
  • 2 tbsp. extra virgin olive oil
  • 1/4 tsp. Sea salt
  • 1/4 tsp. fresh ground pepper
  • 1/2 cup fresh blueberries
Pecan "cheese":
  • 1/2 cup pecan halves, toasted
  • 1 tbsp. nutritional yeast Bragg or Red Star nutritional yeast are good options
  • 1/2 tbsp. extra virgin olive oil
  • 1 pinch Sea salt
Course Dinner, Lunch
Prep Time 15 minutes
Cook Time 5-10 minutes
Servings
servings
Ingredients
Salad and dressing:
  • 1 large bunch Lacinato (dinosaur) kale (washed and patted dry); stems removed and leaves chopped very fine
  • 1 large garlic clove
  • 2 tbsp. fresh lemon juice you can also use Lakewood Organic Pure Lemon Juice
  • 2 tbsp. extra virgin olive oil
  • 1/4 tsp. Sea salt
  • 1/4 tsp. fresh ground pepper
  • 1/2 cup fresh blueberries
Pecan "cheese":
  • 1/2 cup pecan halves, toasted
  • 1 tbsp. nutritional yeast Bragg or Red Star nutritional yeast are good options
  • 1/2 tbsp. extra virgin olive oil
  • 1 pinch Sea salt
Instructions
Salad and dressing:
  1. To toast pecans, you can use your toaster oven or toast in a 300° preheated oven. This will take a few minutes in the toaster oven or about 8–10 minutes in the oven. Stir occasionally, until golden brown. Watch carefully because they can burn in an instant! 🙂
  2. Add garlic to a mini food processor and process until minced. Add remaining ingredients and pulse until blended. You can also mince garlic by hand and whisk all ingredients together in a small bowl if you don't have a mini food processor.
  3. In a large bowl, add dressing to chopped kale and massage in with your clean hands for a minute or so. Mix in fresh blueberries and set aside.
Pecan "cheese":
  1. Wash and dry food processor and add toasted pecans. Pulse until chopped into tiny pea-size pieces (or chop by hand and mix with rest of ingredients if no food processor). Add remaining ingredients and pulse a few times until crumbly. Be careful not to over-process.
  2. Add pecan "cheese" to salad and toss until combined. Refrigerate for 30 minutes or so until kale is softened a bit. Serve with a side of seared salmon or a toasted Goodseed burger!
Recipe Notes

Nutrition Facts per servingCalories: 450Total Fat: 37 g; Saturated Fat: 4 g; Sodium: 425 mg; Potassium: 765 mg; Total Carbohydrate: 25 g; Dietary fiber: 6 g; Net Carbohydrates: 19 grams; Sugar: 5 g (0 grams added sugar); Protein: 8 g

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Celery, Date & Almond Watercress Salad

February 21st, 2019 | no comments

A good source of fiber, manganese, magnesium, potassium, calcium, B vitamins, and vitamins A, K and C, celery is oh so much more than “crunchy water”. Interestingly, the celery leaves contain the most vitamin C, calcium, and potassium, so please don’t discard them like I used to do! 

There are so many different ways you can incorporate celery into your meals. One of the easiest is to make a celery salad! It doesn’t sound that appetizing, I know…but wait till you try this simple recipe.

It uses whole celery (including the leaves) and is tossed with chopped watercress, toasted almonds, a bit of shaved Parmesan cheese, and chopped dates. A simple dressing of lemon juice and extra virgin olive oil is all it needs to bring out the delicious flavor and allow for maximum nutrient absorption. 

I served it for dinner alongside gluten free avocado toast topped with a sunny-side up egg and a dash of hot sauce. 

This recipe was inspired by bonappetit.com.

Print Recipe
Celery, Date & Almond Watercress Salad
This recipe uses whole celery (including the leaves) and is tossed with chopped watercress, toasted almonds, a bit of shaved Parmesan cheese, and chopped dates. A simple dressing of lemon juice and extra virgin olive oil is all it needs to bring out the delicious flavor and allow for maximum nutrient absorption. 2 Earthfoods per serving ♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup raw almonds
  • 8 large celery stalks, thinly sliced on a diagonal separate leaves and set aside
  • 4 cups watercress, chopped
  • 3 pitted dates, chopped
  • 3 tbsp. fresh lemon juice
  • Sea salt and pepper to taste
  • 1 ounce Parmesan cheese, shaved
  • 3 tbsp. extra virgin olive oil
Course Dinner, Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup raw almonds
  • 8 large celery stalks, thinly sliced on a diagonal separate leaves and set aside
  • 4 cups watercress, chopped
  • 3 pitted dates, chopped
  • 3 tbsp. fresh lemon juice
  • Sea salt and pepper to taste
  • 1 ounce Parmesan cheese, shaved
  • 3 tbsp. extra virgin olive oil
Instructions
  1. To toast almonds, you can use your toaster oven or toast in a 350° preheated oven. This will take a few minutes in the toaster oven or about 8–10 minutes in the oven. Stir occasionally, until golden brown. Watch carefully because they can burn in an instant! 🙂
  2. Toss almonds, celery, celery leaves, watercress, dates, and lemon juice in a medium bowl; season with salt and pepper. Add Parmesan and oil and toss gently.
Recipe Notes

Nutrition Facts per servingCalories: 395Total Fat: 32 g; Saturated Fat: 6 g; Sodium: 475 mg; Potassium: 1030 mg; Total Carbohydrate: 18 g; Dietary fiber: 7 g; Net Carbohydrates: 11 grams; Sugar: 11 g (0 grams added sugar); Protein: 12 g

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Nourishing White Bean Chard Soup

December 27th, 2018 | no comments

I have to admit, “chard soup” didn’t sound very appetizing to me, but I love beans and the original recipe from foodnetwork.com looked so simple I had to give it a try. Plus…I’m always on the hunt for ways to add more greens to my meals.

This soup is delicious and so easy to make—it’s literally on the table in less than 30 minutes! And like most soups, it stores very well in the refrigerator (and even improves in flavor as it sits) and freezer. 

The greens and beans push the potassium over the top, with 1475 mg per serving! That’s almost half of your daily requirement for potassium in one little bowl.

Potassium is a key supporter of cardiovascular health and bone and muscle strength. And because it blunts the effects of excess sodium, potassium is also a major player in managing healthy blood pressure.

Print Recipe
Nourishing White Bean Chard Soup
The greens and beans push the potassium over the top, with 1475 mg per serving! That's almost half of your daily requirement for potassium in one little bowl. 2 Earthfoods per serving: ♥♥
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Instructions
  1. Heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the onion, celery and salt and cook until the vegetables are golden brown, about 5 minutes. Add the beans and broth, bring to a simmer and cook 15 minutes.
  2. Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat. Add the roasted peppers and minced garlic and cook until the garlic is soft, about 2 minutes. Stir in the chard, cover and cook until wilted, 1 to 2 minutes.
  3. Scrape the contents of the skillet into the pot and simmer until heated through, about 5 minutes. Season with fresh ground pepper.
Recipe Notes

Nutrition Facts per servingCalories: 320Total Fat: 10 g; Saturated Fat: 2 g; Sodium: 1050 mg; Potassium: 1475 mg; Total Carbohydrate: 45 g; Dietary fiber: 11 g; Net Carbohydrates: 34 grams; Sugar: 6 g (0 grams added sugar); Protein: 15 g

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30-Minute Immune-Boosting Mushroom Soup

November 8th, 2018 | no comments

I just can’t get enough of soup this time of year, and mushroom is one of my favorites because of its earthy flavor and hearty nature. While some don’t prefer the chewiness of cooked mushrooms, I LIVE for it! 🙂

Mushrooms have some serious bragging rights too. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay.

I altered this recipe (just a tad) from bitesofwellness.com and served it with a beautiful arugula salad topped with pulled rotisserie chicken, goat cheese, chopped veggies, and alfalfa sprouts. Talk about filling! It’s one of those meals that nourishes to the core. I’ve said it before, your body gets satiated from nutrients, not calories. This soup is a testament to that fact.

30-Minute Immune-Boosting Mushroom Soup is vegan and both gluten and dairy-free, so it can be enjoyed by the entire family! If you aren’t a mushroom fan or if the mushrooms are simply too much for you to handle in the sliced form, try dicing them up into itty-bitty pieces and see how that works for you. 

Print Recipe
30-Minute Immune-Boosting Mushroom Soup
Mushrooms have some serious bragging rights. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay. 2 Earthfoods per serving: ♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Instructions
  1. Heat olive oil in a stockpot over medium heat. Add the diced onions and cook for 5 minutes or until slightly translucent.
  2. Move onions to the sides of the pot and add mushrooms, allowing to cook 5 minutes uncovered.
  3. Stir the onions and mushrooms together. Add fresh thyme and allow to continue to cook, at least 10 minutes. Add the bay leaves, sea salt and the liquid aminos to the mushrooms.
  4. Stir arrowroot starch into the vegetable stock, then add to mushrooms and stir. Add milk and allow to cook for at least 15 minutes, stirring occasionally. Soup will thicken as it cooks. Add fresh ground black pepper to taste.
Recipe Notes

Nutrition Facts per serving: Calories: 140Total Fat: 9 g; Saturated Fat: 2 g; Sodium: 770 mg; Potassium: 570 mg; Total Carbohydrate: 14 g; Dietary fiber: 3 g; Net Carbohydrates: 11 grams; Sugar: 6 g (no added sugar); Protein: 6 g

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African Peanut Stew

October 10th, 2018 | no comments

I enjoyed this stew years ago at Pura Vida, an amazing restaurant in downtown Cleveland. Since then, I haven’t been able to find it anywhere else. So of course, I decided to make my own. The original recipe hails from Jessica Penner, RD or www.smartnutrition.ca. 

Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it’s so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup.

It requires an immersion blender (stick blender), but can also be processed in a traditional blender or food processor in smaller batches. 

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African Peanut Stew
Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it's so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup. 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Instructions
  1. Heat oil in a large pot over medium-high heat. Saute the onion until slightly browned.
  2. Add garlic through cloves and cook for one minute. Add tomatoes and sweet potatoes and cook for 5 minutes.
  3. Add water and salt and bring to a boil. Reduce to a simmer for 30 minutes.
  4. Stir in peanut butter and cayenne and blend with an immersion blender (or transfer to a blender/food processor) until smooth.
Recipe Notes

Nutrition Facts per serving (one bowl): Calories: 325; Total Fat: 16 grams; Saturated Fat: 2 grams; Sodium: 510 mg; Potassium: 460 mg; Total Carbohydrate: 41 grams; Dietary Fiber: 8 grams; Net Carbohydrates: 33 grams; Sugar: 10 grams (0 grams added sugar); Protein: 8 grams

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