Roasted Spring Vegetable Soup

Prep: 20 mins. | Total: 60 mins

Ingredients

• 1 cup carrots, peeled and chopped

• 2 cups zucchini, medium, Chopped

• 2 red peppers, Chopped

• 2 Tbs olive oil, divided

• 1 onion, medium, Chopped

• 2 cups cauliflower rice, frozen, defrosted

• 3 cloves garlic, Chopped

• 1, 15-ounce can chickpeas, drained and rinsed

• 1 tsp oregano, dry

• 1 tsp basil, dry

• 1/2 tsp black pepper

• 1/4 tsp salt

• 3 cup vegetable stock, reduced-sodium

• 4 cup spinach

• 1 lemon, juiced and zested

Directions

Prep

1. Preheat the oven to 400°F.

2. Chop carrots, zucchini, pepper, onion, and garlic.

Make

1. Toss carrots, zucchini, and pepper with half of the olive oil. Transfer to a parchment-lined baking sheet. Roast in the oven for about 20 minutes.

2. Heat the remaining olive oil in a large pot over medium heat. Add the onion and saute until slightly translucent, about 3 minutes. Add the cauliflower, garlic, and chickpeas and cook for an additional minute.

3. Add the oregano, basil, salt, and pepper and cook for an additional minute before adding the roasted vegetables to the pot. Stir to combine. Pour in the vegetable stock. Bring to a boil and then reduce to a simmer. Cook uncovered for 30 minutes.

4. Add the spinach and simmer for another 5 minutes. Stir in the lemon juice and zest and serve.

Curried Butternut Squash Soup

Here's a recipe of a classic soup with an Indian twist!

Ingredients

3 Tbsp olive oil
1 onion, diced
1 red bell pepper, diced
2 tsp salt
1 Tbsp ginger, minced
1 tsp turmeric
1 tsp garam masala (you can find this at most Indian grocery stores or Whole Foods)
½ a roasted butternut squash, skin peeled and cubed
1 carton vegetable broth
1 can coconut milk
½ lime

Instructions

1. Heat olive oil in a large pot and add onions, bell pepper, and salt. Stir over medium-low heat until they begin to soften, about 5 min.

2. Add ginger, tumeric, and garam masala. Cook for another minute.

3. Stir in butternut squash and broth. Cover and bring to a boil. Boil for 12 minutes.

4. Add coconut milk and take off the heat.

5. Transfer to a blender and blend in batches. Puree until smooth.

6. Transfer back to stock pot and reheat gently for a minute. Serve in bowls with a squeeze of lime.

Mexican Quinoa

Ingredients
 

1 clove garlic, minced

½ onion, diced

½ bell pepper, diced

1 tomato, chopped

½ cup frozen corn

1 (15-ounce) can black beans, drained and rinsed

2 tbsp cilantro, chopped (stems removed)

1 avocado, diced

1 lime

2 cup water or vegetable broth

1 cup quinoa

1 tsp smoked paprika

1 tsp chili powder

1 tsp cumin

1 tsp salt

2 tbsp olive oil
 

Directions

1. Heat olive oil in a large skillet over medium high heat. Add onions and bell peppers, and cook, stirring frequently, until fragrant, about 1 minute. Add garlic and stir for about a minute more.

2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, paprika and cumin and salt. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes.

3. Fluff with fork, stir in avocado, lime juice and cilantro. Serve immediately.

Vegan Strawberry Cheesecake

A few weeks ago, I took a friend to my new favorite vegan restaurant, Sanctuary Bistro, to celebrate her birthday. All the dishes were delicious but the dessert, a gorgeous strawberry cheesecake, was especially memorable. It was rich, decadent, and berrylicious! Ever since that night, I’ve been dreaming of it and looking up recipes in an attempt to recreate it. Sanctuary Bistro was kind enough to share the recipe with me for you all to try. It’s featured in their cookbook Sanctuary Bistro’s Recipes for Everyday Living.

Ingredients for Raw Cheesecake Crust
(requires 1 day advanced prep and needs a springform pan)

1 cup almonds

1 cup pecans

6 dates, pitted

Pinch of salt

Ingredients for the Cheesecake

3 cups cashews

1/4 cup water

1 teaspoon vanilla

4 cups strawberries

1 cup coconut oil

1/2 cup agave

1/4 cup lime juice

Directions

Crust

1. Process all ingredients of the crust in the food processor until the nuts are coarsely chopped and mixture holds shape when pressed.

2. Place the mixture into a 9" springform pan and firmly press to the bottom evenly.

Cheesecake

1. Place all of the ingredients into the high-powered blender and process until smooth, keep tamping and stirring until well incorporated.

2. Pour into the springform pan over the crust.

3. Refrigerate overnight to set.

Vegan Cannelloni

This plant-based French inspired weeknight meal can be cooked in under 20 minutes. The trick with eggplant is to partially cook with no added oil to keep it from getting mushy. In this recipe we char the eggplant in a saute pan with no oil and then chop into stew. Of course soaking and making your own beans is preferred but for a weeknight quick meal canned beans work great. 

Ingredients:
4 garlic cloves, minced
1 eggplant cut into eighths
2 zucchini, sliced into long halves
1 can of drained cannellini beans
1 large can of diced stewed tomatoes
1 red onion, small dice
1 cup of diced roasted peppers
4 Tablespoons of WE Olive Basil Olive Oil
2 Tablespoons of We Olive Aged Balsamic Vinegar
Salt and Pepper To Taste
basil to garnish
Directions:
In a dry griddle pan add eggplant and zucchini char on medium-high heat 4 minutes each side. Remove from pan and slice into medium chunks. In a large saute pan add Olive oil, red onion saute for a few minutes.
Add eggplant and zucchini Add balsamic, can of tomatoes and roasted peppers. Saute for 10 minutes. Season to taste. Garnish with basil.

Saffron Rice

Ingredients:
1 cup of basmati rice, rinsed
1 pinch of saffron
1/2 lemon
Salt
We Olive Lemon Olive Oil
Directions:
Bring to boil 2 cups of water with all ingredients besides rice. Add rice and cover on low for 15 minutes until fluffy.

Recipe courtesy of Chef Lauren Mahlke

Fenugreek Potatoes

by Malu Trehan, RDN, MPH

If you haven’t discovered fenugreek yet, you are in for a treat! This medicinal herb is excellent for detoxification. Not only is it highly anti-inflammatory but it offers digestive relief, lowers cholesterol, and lowers blood sugar.  Fenugreek is also known for increasing testosterone levels and libido in men and helping breastfeeding moms produce more milk. It’s an all-round amazing leafy green.

Ingredients

2 Tbsp ghee

1 tsp cumin seeds

¼ tsp asafetida

2 russet potatoes, peeled and cubed

1 bunch fenugreek, stems removed and chopped

1 tomato, diced

1 clove garlic, minced

1 tsp salt

1 tsp cumin powder

2 tsp coriander powder

½ tsp turmeric (fresh or powder)

¼ tsp garam masala

¼ lemon

Instructions

1. Heat ghee in a pan  over medium-high heat.

2. Add one cumin seed to test if the ghee is hot enough. It should make a popping sound if it’s hot enough. Once the ghee is ready, add the remaining cumin seeds. Next, add the asafetida.

3. Place the diced potatoes into the pan and stir for about a minute. Add the fenugreek, garlic, salt, cumin, coriander, turmeric, and garam masala to the pan and combine.

4. After a 2 minutes, add the diced tomatoes and cover. Let it cook for about 15 minutes or until potatoes are done. If using a wok or steel pan, you may need to add a 1-2 tablespoons of water to make sure it doesn’t stick the bottom.

5. After the potatoes are done, turn off the heat and squeeze fresh lemon juice on top.

Do you have a favorite way to eat fenugreek? Please share it below.

Tropical Pudding

by Malu Trehan

Here’s a dessert that will take you on a vacation without leaving your home. Mangoes are high in beta carotene, coconut milk has medium chain triglycerides (MCT) which fuels the brain, and chia is loaded with omega 3. How can you go wrong with this treat?

Ingredients:

2 ripe mangoes, cut into chunks

½ 14 oz can coconut milk (full fat)

1 Tbsp maple syrup

3 Tbsp chia seeds

¼ tsp ground cardamom seeds

1 Tbsp shredded coconut flakes

Directions:

1. Combine mangoes, coconut milk, and maple syrup in a blender or food processor. Blend until smooth.

2. Add chia seeds and pulse to combine but don’t blend it. We want the chia seeds intact.

3. Spoon mixture into ramekins or small bowls, cover and refrigerate for at least 30 minutes.

4. Top pudding with coconut flakes and cardamom and serve.

Chocolate Chip Energy Truffles

Chocolate Chip Cookie Truffles

A few months ago, I got an email out-of-the-blue from a local high school student who wanted to share some of her keto-friendly baked goods with my Diabetes Prevention Program. Who could turn that down? Tanya amazed our group with a delicious carrot cake and custard tart. Both treats were low in sugar and grain free. Yesterday, she brought in these delightful Chocolate Chip Energy Truffles. They were tasty, also grain free, and had the addition of sugar-free chocolate chips to add just a hint of sweetness. Besides being an excellent baker, Tanya has a heart of gold. All the proceeds from the sale of her baked goods will go directly to St. Jude’s Hospital. You can learn more about Tanya’s treats, and how to order by visiting her facebook page Bake4Cause.

Chocolate Chip Energy Truffles

Yield: around 24 servings

1 cup oats
1⁄3 cup flax seeds
3⁄4 cup unsweetened coconut flakes
1⁄8 cup chia seeds
1⁄2 cup peanut butter
2 tbsp honey
1⁄2 cup of sugar-free sweetened chocolate chips (ex: Hershey’s sugar free chocolate chips)
1 tsp vanilla extract

Combine all ingredients and roll into balls.

Sweet Potato Hummus

A couple of weeks ago, I created this recipe to serve at a corporate health fair. Adding turmeric and an herb (seed) you may not have heard of, Nigella Sativa, made this humble dip a powerful anti-inflammatory food.

Ingredients

1 large sweet potato (12–14 ounces), steamed until soft
1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄4 cup tahini
1⁄4 cup fresh lemon juice (about the juice of one lemon)
3 tablespoons extra-virgin olive oil
2 small cloves garlic, halved
1-½ teaspoon Himalayan salt
1 teaspoon ground cumin
1 tsp turmeric, ground or fresh
1 Tbsp black seed (Nigella Sativa)

Directions

Combine all ingredients in a food processor, and purée until smooth. Sprinkle the black seeds on
top.