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Monthly Archives: October 2013

October 11, 2013

Split Pea & Parsnip Soup

The weather has cooled off and that makes me crave one thing…SOUP! I scrounged around in my cabinet and my fridge to see what was lurking. I found 2 jars of split peas, and I thought…hmmm, Split Pea Soup!

I had a parsnip on hand so I threw that into the mix, but this soup would also be awesome with a garnet or Japanese yam. I love to cook with yams, as I love their sweetness and heartiness, but I decided to give them a little break this time around.
Most split pea soup is made with ham, but this vegan version is tasty AND good for you!

 

INGREDIENTS

  • 1 tablespoon coconut or olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 celery stalks, diced
  • 1 teaspoon marjoram
  • 1/2 teaspoon thyme
  • 1 teaspoon smoked paprika
  • 3 carrots, diced
  • 1 parsnip, peeled and diced into 1/4″ cubes
  • 2 cups split peas
  • 6-7 cups veggie broth
  • 3 dashes liquid smoke (optional)
  • sea salt and pepper, to taste

Melt coconut oil in a soup pot over medium heat. Saute onion, garlic and celery until soft. Add herbs and paprika and saute for another few minutes to release flavor of herbs. Add carrots, parsnips, split peas and veggie broth. Stir well to combine. Turn heat to high and bring to a boil. Once boiling lower heat to simmer, cover pot and simmer for about 50-60 minutes or until split peas are soft and mushy, stirring occasionally. Add liquid smoke, if using and season with salt and pepper.

#Vegan

October 7, 2013

Red Lentil Coconut Curry

Curry is one of my favorite fall dishes because it’s warming and comforting. Red lentils add fiber and creamy goodness to this stew, making it high in protein and full of satisfying nutrients.  Topping it off with coconut milk adds good, healthy fats that will nourish your system for the upcoming cold months. If you can’t find Japanese yams, use good old garnets instead. I also love to mix up the veggies and use what is in season.

INGREDIENTS

  • 1 tablespoon coconut oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons curry powder
  • 1 teaspoon cumin
  • 3 carrots, cut into 1/4″ rounds
  • 1/2 head cauliflower, cut into small florets
  • 1 Japanese yam, peeled and cubed into 1/4″ pieces
  • 1 cup red lentils
  • 4 cups veggie broth
  • 1 can coconut milk
  • 1 cup chopped kale
  • handful chopped cilantro
  • sea salt & black pepper to taste

In a large stock pot over medium heat, saute the onion and garlic in coconut oil until soft. Add the curry powder and cumin and stir to combine to release the flavors of the spices. Add carrots, cauliflower and yam and stir to incorporate the curry onto the vegetables. Add lentils and veggie broth. Turn heat to high and bring to a boil. Once boiling lower heat to a simmer, cover and let simmer for about 30 minutes or until veggies are soft and lentils are mushy. Remove from heat and add coconut milk, kale and cilantro. Season with salt and pepper.

October 7, 2013

Pumpkin Pie Smoothie

Fall is my favorite time of year, and I love when Pumpkins come back in season. I usually buy about 5 or 6 sugar pie pumpkins and roast them up to store in the freezer for the whole season. Then I can make pies, smoothies, ice creams, and other yummy desserts. This smoothie is delicious and packed with protein, depression fighting nutrients and tons of flavor. Enjoy it for breakfast or an afternoon snack. It’s so decadently divine.

INGREDIENTS

  • 12 oz almond or coconut milk (unsweetened)
  • 1/4 c. pureed pumpkin
  • 1 TBS almond butter (or any nut butter of choice)
  • 1 large frozen banana
  • 1/2 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 1 scoop vegan vanilla protein powder (I love Truvani)
  • 1 tsp vanilla extract
  • 1 tsp maca powder (optional, for an extra boost)
  • Optional ice if you want a thicker shake
  • Optional Raw Cacao Nibs

Place all ingredients in a high-powered blender and blend until creamy smooth. Top with raw cacao nibs.