Vegetables & Soups

 

Eating vegetables each day can get a little boring so it's important to add flavour and change things up so you get a different cross section of nutrients and fibres as well as add spice into you life. 

Ratatouille

 

1 onion, cut into 1/2-inch dice

3 cloves garlic, minced

1 zucchini, cut into 1/2-inch strips

1 eggplant, cut into 1-inch cubes

Celtic or Himalayan Salt

1/2 teaspoon freshly ground black pepper

2 red bell peppers/capsicum

1 can tomatoes

1/4 cup tomato paste

1/3 cup capers

12 Kalamata olives, pitted

1 Bay leaf
1/4 cup red wine
2 teaspoons oregano
 
DIRECTIONS
  1. Spray large pot with olive oil spray.

  2. Saute garlic and onion.

  3. Add zucchini, eggplant, peppers/capsicum and cook until softening. 

  4. Season with salt and pepper. 

  5. Add can tomatoes, tomato paste, red wine, bay leaf, oregano. 

  6. Simmer 10 minutes.

  7. Add capers and olives and serve. 

 

1 1/2 cups = 1C

Brocc-Cauli Casserole

 

Cooking spray

3 spring onions/scallions

3 cups broccoli

3 cups cauliflower

6 egg whites

1 package onion soup mix

3 tbsp lite mayonnaise

 

DIRECTIONS:

  1. Preheat oven to 400F/205C.

  2. Spray 1 quart/L casserole dish with cooking spray.

  3. Mix all ingredients and pour into casserole dish.

  4. Bake in oven for 45min -1 hour until cooked through and brown on top.

 

Total = 3P, 3C, 9F. Therefore 1/6 = 0.5P, 0.5C, 1.5F

Spinach & Bean Chipotle Casserole

 

1 x 400g or 14oz cans of white beans

260g or 9 oz spinach leaves (washed & dried) 

2 x 400g or 14 oz cans of chopped tomatoes 

1 onion

3 large garlic cloves (crushed)

500ml or 2 cups water 

1 Tbsp fresh oregano leaves

1 tsp paprika

1 1/2 tsp ground cumin

1/2 to 1 chipolte

juice of 2 limes

bunch of coriander

salt & pepper

 

DIRECTIONS:

  1. Spray olive oil spray in a large saucepan.

  2. Fry finely chopped onion, crushed garlic with paprika and cumin until golden and soft.

  3. Add chopped tomatoes, spinach and water. Add oregano and crushed chipolte.

  4. Bring to boil. Cook under medium heat around 15 mins.

  5. Rinse and drain the beans. Tip on top of spinach mixture.

  6. Cook for another 3 mins or so until the beans are hot.

  7. Add lime juice. Season to taste.

  8. Serve with fresh coriander sprinkled on top.

 

1 cup = 1C 

Turkish Eggplant Casserole

 

2 eggplant, thinly sliced (1/4 inch thick)

Sea salt

1 yellow onion, diced

2 large garlic cloves

1/4 teaspoon red chili flakes

Dash of cinnamon

One 15 oz/400g can diced tomatoes

2 tablespoons finely chopped fresh parsley, divided

 

DIRECTIONS:

  1. Preheat the oven to 350F/180C.

  2. Lightly salt the eggplant slices and allow to stand for 20 minutes. Pat the slices dry and set aside.

  3. Heat a olive oil spray in a large oven proof (preferably cast iron) skillet. Pan fry the eggplant in batches over medium-high heat until golden brown on both sides, about 2 minutes per side. Remove the eggplant to a plate.

  4. Add the onion to the skillet and saute over medium heat until soft, 5 minutes.

  5. Add the garlic, chili flakes, 1/2 teaspoon sea salt and cinnamon. Cook for one minute more, until fragrant.

  6. Carefully pour in the tomatoes and simmer until thickened slightly, 5 minutes. Remove from the heat and stir in half the parsley.

  7. If using the skillet, remove 3/4 of the sauce to a bowl.

  8. Arrange one layer of eggplant evenly in the bottom of the skillet or large casserole dish.

  9. Slather with a layer of sauce, and repeat with the remaining eggplant and sauce - like you would a lasagna.

  10. Cover with foil and bake in the oven for 45 minutes, until the eggplant is very soft and the sauce has reduced.

  11. Allow to sit for 10 minute before cutting into it.

  12. Garnish with the remaining parsley and serve warm or at room temperature.

 

About 1 1/2 cup = 1C

Chicken Avocado Lime Soup

 

1.5 lbs/750g boneless skinless chicken breasts

1/2 Tbsp olive oil

1 cup chopped green onions (including whites, mince the whites)

2 jalapeños, seeded and minced (leave seeds if you want soup spicy, omit if you don't like heat)

2 cloves garlic, minced

4 (14.5 oz) cans low-sodium chicken broth

2 Roma tomatoes, seeded and diced

1/2 tsp ground cumin

Salt and freshly ground black pepper

1/3 cup chopped cilantro

3 Tbsp fresh lime juice

1 medium avocado, peeled, cored and diced

 

 

DIRECTIONS:

  1. In a large pot heat 1 Tbsp olive oil over medium heat.

  2. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing.

  3. Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts.

  4. Bring mixture to a boil over medium-high heat.

  5. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 - 15 minutes (cook time will vary based on thickness of chicken breasts).

  6. Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup.

  7. Stir in cilantro and lime juice.

  8. Add avocados to soup just before serving (if you don't plan on serving the soup right away,

 

Serves 6 - each serve 2P 0.5C 2F

Minestrone Soup

 

3 sticks celery, dice

1 onion, dice

6 mushrooms, sliced

2 cloves garlic, crushed

1 small tin tomato paste

1 x 14oz/400g can tomatoes, crushed

1/3 cup red wine

32 oz/1L vegetable stock (Pacific - USA; Campbells - AUS)

1/4 cabbage, shred

1 zucchini, sliced or diced

1 x 14oz/400g can butter or kidney beans

2 teasp dried oregano

1 bay leaf

 

DIRECTIONS:

  1. Put alittle water in a large pot and throw in onion and garlic to saute,

  2. Add in celery and mushroom and cook. 

  3. Throw in tomato paste and cook through, mixing for 1 minute. 

  4. Add in can tomatoes, red wine, vegetable stock. Bring to boil.

  5. Add in cabbage, zucchini, butter beans and herbs and simmer 30 mins. 

  6. Serve hot with fresh Parsley. 

 

About  1 cup = 1C

Turkey and Kale Soup

 

1 Tablesp olive oil

½ medium onion, diced (about 1 cup)

3 celery stalks, sliced into ¼ inch pieces

1 lb/450g lean ground/minced turkey

1 teasp oregano

1 Tablesp minced garlic (about 3 cloves)

1 x 14 oz/400g can diced tomatoes, drained

4 cups low sodium chicken broth

4 cups kale, packed, coarsely chopped

¼ cup chopped fresh flat-leaf parsley

Shredded Parmesan cheese, if desired

Salt & pepper

 

DIRECTIONS:

  1. In a 5 quart/ 5L soup pot, heat olive oil over medium-high heat.

  2. Add onions and celery and cook, stirring often, for about 8-10 minutes or until vegetables begin to brown and soften.

  3. Add ground/minced turkey, breaking into small chunks.

  4. Season with a pinch of kosher salt.

  5. Continue to stir frequently until meat is completely cooked; about 5-7 minutes.

  6. Drain any fat from the pot.

  7. Add oregano and garlic and stir for about a minute.

  8. Pour in chicken broth and tomatoes. Bring to a boil.

  9. Stir in kale and season with salt and pepper.

  10. Cover and simmer for 15 minutes, or until vegetables are tender.

  11. Taste and adjust seasonings as needed.

  12. Divide into bowls and serve hot.

  13. Garnish individual bowls with parsley and Parmesan, if desired.

 

Serves 8 - each serve 2P 1C 1F

Kale & Spinach Detox Soup

 

32oz Pacific vegetable stock

1 onion, dice or slice

2 garlic cloves, crushed

1/2 bunch of spinach, shredded

1/2 bunch of Kale, shredded

1 head of cauliflower, chopped roughly

1 - 2 strips of lemon rind

 

Directions:

  • Spray olive oil spray into pot.

  • Throw in onion and garlic and sauté,

  • Add Spinach and cauliflower and cook.

  • Add Stock and lemon rind. 

  • Simmer for 15 mins. 

 

About 1 1/2 cup = 1C

 

 

Kale Guacamole

 

1 leaf curly kale with rib removed, chopped

1 heaping tablespoon onion, chopped

1 small clove garlic, minced

1 Tablespoon cilantro leaves

5-6 pickled jalapeño slices, roughly chopped

2 ripe avocados, pits removed

1-2 teaspoons freshly-squeezed lime juice

Pinch of salt

 

 

DIRECTIONS:

  1. In a food processor, process kale for a few seconds until broken down.

  2. Add onion, garlic, cilantro, and jalapeño. Process for about 20 seconds until combined in small pieces.

  3. Scrape down the sides and add in the flesh of two avocados, one teaspoon of lime juice, and a pinch of salt.

  4. Blend until fully combined, stopping to scrape sides if necessary.

  5. Taste and add more lime juice or salt, if desired, and combine.

  6. Serve immediately with cut vegie sticks and bean chips, taco salad or anywhere guacamole is needed.

 

Each 1/2 Tbsp = 1F

Lemon Garlic Roasted Asparagus

 

1lb/450g asparagus

1 Tablesp olive oil 

1 clove garlic 

1 medium lemon

to taste salt and pepper

 

DIRECTIONS:

  1. Preheat the oven to 400F/200C.

  2. Rinse the asparagus well and cut off about one inch off the bottom of the stems (this part tends to be very fibrous and stringy).

  3. Place the asparagus on a baking sheet lined with foil and drizzle with olive oil.

  4. Mince the clove of garlic and zest the lemon.

  5. Sprinkle salt and freshly ground pepper over the asparagus, add the garlic and half of the lemon zest.

  6. Toss everything with your hands until everything is coated in oil and seasoning.

  7. Spread the asparagus out so they are in a single layer on the baking sheet.

  8. Place the asparagus in the oven.

  9. After 10 minutes in the oven, use a spatula to stir the asparagus and then roast for 10 more minutes.

  10. After 20 minutes total, the asparagus should be tender and even a little crispy on the tips.

  11. When the asparagus come out of the oven, sprinkle the remaining fresh lemon zest and just a little lemon juice.

 

Serves 4 - each serve 1C2F 

Quick Chicken Noodle Soup

 

2 cloves garlic

1 inch ginger root cut small

2/3 - 1 teasp sesame oil

8-12 oz/240-360g chicken breasts (approx. 2) cubed, or cut up small

6 green onions sliced

2 small zucchinis cut into spirals

1 red chili, sliced optional

snow peas a small handful

1 Tablesp coconut aminos or more to taste

1 Tablesp fish sauce or more to taste

2 teasp lime juice or more to taste

mint leaves to serve

cilantro leaves to serve

 

DIRECTIONS:

  1. Pour the homemade chicken broth into a large saucepan and bring it to a simmer.

  2. Add the garlic, ginger, and sesame oil and cook for 5 minutes on a low-medium heat.

  3. Add the cubed chicken breast and continue cooking for 10 minutes.

  4. After 10 minutes add sliced green onions, spiralized zucchini noodles, snow peas, and chilis if you are using them, cook for a further 3- 5 minutes.

  5. Season with coconut aminos, lime juice, fish sauce to taste, and serve with shredded mint and cilantro leaves

     

    Serves 4 - each serve 2-3P1C 2-3F 

Cabbage & Vegetable Soup

 

4 large onions finely chopped

2 green peppers diced

1/2 tsp olive oil optional

3 large tomatoes roughly chopped

1 bunch celery diced

1 small cabbage chopped

3 cup water or up to 5 cups for a more watery soup

 

DIRECTIONS:

  1. Separate cut veg into 3 large bowls - onion and green pepper, tomatoes and celery, and cabbage. 

  2. In a large pan, heat olive oil over medium-high heat. Add onions and green peppers to pan, tossing to coat.

  3. Sautee veggies until water has cooked out and onions begin to brown. About 35 minutes. Turn the veggies every 3 to 5 minutes while cooking to prevent sticking and to check the color. When cooked, remove from heat.

  4. In an extra large spaghetti pot, add the cabbage and water. Next, add the tomatoes and celery. Finish by adding the cooked onions and green peppers on top. Ingredients will likely be to be brim of the pot - this is okay. Do not stir soup yet.

  5. Heat the soup over medium-high until water begins to boil. By this point, the veggies should have cooked down some, giving you room to stir.

  6. Once veggies are mixed, reduce heat so soup is simmering and cook for 50-60 minutes, stirring occasionally.

  7. If desired, serve soup immediately. Store excess soup in a sealed container in the refrigerator for up to 3 days or freeze.

 

Serves 6 - each serve 1C 

Spicy Lentils

 

Lentils (Dal):

1 cup masoor dal red lentils, picked through for stones

2 cups water

1 onion, diced

4 cloves garlic, thinly sliced

1/2-inch piece ginger, peeled and minced

2 medium tomatoes, diced

1 serrano chile, sliced in 1/2, optional
 
Tempering Oil (Bagaar):

1/2 teasp cumin seeds

1/2 teasp black mustard seeds

1/2 teasp turmeric powder

1/2 teasp paprika or bafaat powder

2 teasp vegetable oil

Handful chopped fresh cilantro leaves

 

DIRECTIONS:

  1. Put the lentils in a strainer and rinse them under running water. Add them to a bowl, cover with water and let soak for 30 minutes. Drain and set aside. 

  2. In a medium saucepan, combine 2 cups of water, the onions, garlic, ginger, tomatoes, chile, if using, and the lentils. Bring to a boil over medium-high heat. Skim any scum from the surface. DO NOT ADD SALT YET; it will toughen the lentils, thereby lengthening their cooking time. Lower the heat, cover the pot with a lid and gently simmer until the lentils are tender, almost translucent, and almost falling apart, about 30 to 40 minutes

  3. Whisk the lentils, releasing its natural starch, and mash some them so the mixture becomes thick. Add salt, to taste. 

 

Tempering oil (bagaar):

  1. In a small bowl, combine the cumin and mustard seeds. In another bowl, combine the spice powders. Have all the ingredients ready because this will move very fast! 

  2. In a small skillet, over a medium-high flame, warm vegetable oil. Once the oil is shimmering, add seeds and immediately cover so you don't get covered in spluttering oil and seeds!

  3. Add the spices. They should sizzle and bubble a little - that's the blooming and it's exactly what you want. Don't let them burn. The mixture should bloom for about 30 seconds, no more. 

  4. Pour the oil mixture into the lentils, standing back so you don't get hurt when the mixture splutters again. Stir to combine.

  5. Transfer the lentils to a serving dish and garnish with cilantro.

 

Total - 6C 6F

Balsamic Braised Brussels Sprouts

 

1 teasp unsalted butter

1 lb/450g brussels sprouts (Trimmed & 1/2'd)

1 Tablesp minced garlic

3/8 teasp kosher salt

1/4 teasp black pepper

1/4 cups unsalted chicken stock

1 Tablesp balsamic vinegar

1 Tablesp unsalted chicken stock

 

DIRECTIONS:

  1. Melt butter in a nonstick skillet over medium heat.

  2. Add brussels sprouts to pan cut side down.

  3. Cook 3 minutes, without stirring.

  4. Add garlic and cook for an additional minute.

  5. Sprinkle with salt and pepper and 1/4 cup chicken stock and cover partially.

  6. Cook for 3 minutes.

  7. Stir in balsamic vinegar and 1 Tablesp chicken stock and simmer for one minute.

  8. Remove from heat, serve and enjoy!

 

Serves 4 - each serve 1C2F 

Pork & Cabbage Soup

 

1 teasp ghee
1 small onion, diced
Himalayan salt
3/4 lb or 550g ground pork (ground chicken/beef/ turkey also work)
6 large fresh shiitake mushrooms, stemmed and thinly sliced 
2 garlic cloves, minced
6 cups bone broth or stock
1 head cabbage (2 pounds), cut crosswise into 1-inch segments (bok choy or Savoy cabbage are good alternatives)
1 zucchini, cubed
Freshly ground black pepper
3 scallions, thinly sliced

 

DIRECTIONS:

  1. Heat the ghee in a large pot over medium heat. When the fat is shimmering, toss in the diced onion with a sprinkle of salt.

  2. Sauté the onions, stirring occasionally, until softened (about 3 minutes).

  3. Add the ground pork and break it up with a spatula.

  4. Stir in the sliced mushrooms and another sprinkle of salt.

  5. Cook the pork and mushrooms until the meat is no longer pink and the shiitakes are tender (about 5 to 7 minutes).

  6. Stir in the minced garlic and cook until fragrant, about 30 seconds.

  7. Pour in the broth and crank up the heat to high. Bring everything to a boil.

  8. Then, stir in the cabbage, carrots and potato, and bring the soup back to a boil. Don’t worry about cramming too many veggies into the pot—the cabbage will cook down!

  9. Lower the heat to medium or medium low to maintain a simmer, and partially cover the soup with a lid, leaving a crack so it doesn’t boil over.

  10. Simmer the soup, stirring occasionally until the vegetables are easily pierced with a fork (about 15 minutes). Peek under the lid to make sure that the soup isn’t boiling over or barely percolating, and adjust the heat up or down as needed.

  11. Season to taste with salt and freshly ground black pepper. Ladle into bowls and garnish with fresh scallions.

 

Serves 6. Each serve- 2P 0.5C 0.5F

Cauliflower Hummus

 

3 cups raw cauliflower florets

2 Tablesp water

2 teasp olive oil

1/2 teasp salt

3 whole garlic cloves

1.5 Tablesp Tahini paste

3 Tablesp lemon juice

2 raw garlic cloves, crushed (in addition to above)

3/4 teasp salt

smoked paprika and extra olive oil for serving

 

DIRECTIONS:

  1. Combine the cauliflower, water, 2 Tablesp olive oil, 1/2 teasp salt, and 3 whole garlic cloves to a microwave safe dish.

  2. Microwave for about 15 minutes – or until softened and darkened in color.

  3. Put the cauliflower mixture into a blender, or food processor and blend.

  4. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tablesp olive oil, and 3/4 teasp salt.

  5. Blend until mostly smooth. Taste and adjust seasoning as necessary.

  6. To serve, place the hummus in a bowl and  sprinkle with paprika. ​

1/4 cup - 0.5C 1.5F 

Roasted Red Pepper Dip

 

4 red peppers

1 large onion or 3 shallots, peeled and cut in chunks

2 cloves garlic, peeled

2 teasp olive oil 

1½ teasp red wine vinegar

1½ teasp salt

¼ teasp black pepper

DIRECTIONS:

  1. Preheat the oven to 425F/220C. Line a baking tray with parchment paper and set aside.

  2. Cut the peppers into quarters and remove the seeds. Place on the tray with the onion and garlic. Toss with remaining ingredients.

  3. Bake at 425F/220C for 45-50 minutes, tossing halfway through, until the tops of the peppers are starting to brown.

  4. Remove from oven and set aside to cool.

  5. Place all ingredients – including the oil from the pan – into a food processor. Blend for a couple of minutes until totally smooth.

 

1/6 total - 0.5C 1F 

Spicy Asian Zucchini Noodles.jpg
coconut-curry.jpg
Spicy Asian Zucchini Noodles

 

SALAD

2 large zucchini, washed and ends trimmed

1/2 cup red cabbage, thinly sliced

1/2 cup snow peas, thinly sliced

2 green onions, thinly sliced

1/4 cup cilantro leaves, roughly chopped

SAUCE

1/2 cup almond butter

1 clove garlic, finely minced

1 tsp grated fresh ginger 

Pinch of red pepper flakes or cayenne, to taste

3 Tablebsp coconut aminos

1 Tablesp water

Juice of 1 lime

Lime wedges for serving

DIRECTIONS:

  1. Cut zucchini into spirals or ‘noodles’ using a spiral vegetable cutter or handheld vegetable peeler and place in a large bowl.

  2. Add red cabbage, snow peas, green onions and cilantro. Toss lightly to mix then set aside.

  3. In a small bowl, whisk together all of the sauce ingredients. This will be thick but once you add it to the zucchini and the zucchini ‘sweats’ you’ll have the right consistency.

  4. Toss sauce with vegetables and garnish with additional cilantro. Serve with lime wedges, if desired.

  5. Store leftovers in a covered container in the fridge for up to 2 days.

 

Serves 4 - each serve - 1C 2F 

Broccoli & Chickpea Coconut Curry

 

1 cup coconut milk

2 Tablesp red curry paste

2 small heads broccoli 

1 can chickpeas, rinsed and drained

1/2 Tablesp cornstarch dissolved in 2 Tablesp cold water

Minced garlic

DIRECTIONS:

  1. Saute broccoli and garlic in a 2 teasp of oil.

  2. After a few minutes, add the coconut milk and let simmer for 5-8 minutes. The broccoli should soften but still be tender-crisp.

  3. Add the curry paste to the pan and whisk it until it combines with the coconut milk.

  4. Add the chickpeas.

  5. Bring to a slight boil and add the cornstarch.

  6. Boil for about a minute, then reduce heat and let cool slightly. Sauce will thicken as the mixture cools.

  7. Serve with protein and cauliflower rice.

 

Serves 4 - each serve - 2C 2F 

Cauli soup - brown butter.jpg
Brown Butter Cauliflower Soup

 

1 head cauliflower (2lb/1kg)

2 Tablesp unsalted butter, cut into 8 pieces

1 leek, 1/2'd lengthwise, sliced thin

1 small onion, 1/2'd and sliced thin

Salt and pepper

5 cups water

1/2 teasp sherry or red wine vinegar

3 Tablesp minced fresh chives

DIRECTIONS:

  1. Take off the outer leaves of the cauliflower and trim the bottom off of the stem.

  2. Using a paring knife, cut around core to remove it completely; thinly slice core and reserve.

  3. Cut a heaping 1 cup of 1/2" florets from head of cauliflower; and set aside.

  4. Cut remaining cauliflower crosswise into 1/2" thick slices.

  5. Melt 1 Tablesp of butter in large saucepan over medium-low heat.

  6. Add the leek, onion, and 1 1/2 teasp salt; cook, stirring frequently, until leek and onion are softened but not browned, about 7 minutes.

  7. Increase the heat to medium-high; add 4 1/2 cups water, sliced core, and half of sliced cauliflower; and bring to simmer.

  8. Reduce heat to medium-low and simmer gently for 15 minutes.

  9. Add remaining sliced cauliflower, return to a simmer, and continue to cook until cauliflower is tender and crumbles easily, about 15 to 20 minutes longer.

  10. Meanwhile, melt remaining 1 Tablesp butter in 8" skillet over medium heat.

  11. Add reserved florets in the measuring cup and cook, stirring frequently, until florets are golden brown and butter is browned and has a slightly nutty aroma, 6 to 8 minutes.

  12. Remove skillet from heat and use slotted spoon to transfer florets to small bowl, and reserve the browned butter in another bowl.

  13. Toss florets with vinegar and season with salt to taste.

  14. Process the soup in blender until smooth, about 45 seconds.

  15. Rinse out pan.

  16. Return pureed soup to pan and return to simmer over medium heat (soup should have thick, velvety texture but should be thin enough to settle with flat surface after being stirred) and seasoning with salt to taste.

  17. Serve, garnishing individual bowls with browned florets, drizzle of browned butter, and chives and seasoning with pepper to taste.

  18. Store remaining soup in an airtight container in the fridge or allow to cool completely and seal in a ziploc in the freezer for up to 1 month.

1/4 total - 1C 2F 

Spicy-Sesame-Ginger-Bok-Choy-stir-fry.jp
Spicy Ginger Bok Choy

 

1 Tablesp sesame oil

2 cloves garlic minced

1 Tablesp grated fresh ginger

4 heads baby bok choy, coarsely chopped

1 teasp red chile paste Eg. sambal oelek

1 Tablesp soy sauce

DIRECTIONS:

  1. Heat sesame oil in a large skillet over medium-high heat.

  2. Add garlic and ginger; cook and stir 1 minute.

  3. Add bok choy, chile paste and soy sauce; cook 3 to 5 minutes, until greens have wilted and stalks are crisp-tender.

  4. Transfer to serving bowl.

 

Serves 4 - each serve - 1C 2F 

Soup - cold cure.jpg
Cold Cure Soup

 

12 oz/360 chicken 

1 onion, peel and 1/2

1 cinnamon stick

1 x 3" knob ginger, peeled

1 Tablesp Himalayan salt

1/4 cup fresh citrus juice (2 part orange:1 part lime + zest in strips)

Chopped cilantro, for garnish

1 small red chilli pepper, seed, cut into rounds, for garnish

DIRECTIONS:

  1. In a large stockpot, combine chicken, onion, cinnamon, ginger, and salt. Add 3 quarts/3L of water, orange zest and juice.

  2. Place over high heat, and bring to boil, then reduce heat to low. Simmer, uncovered, until liquid has reduced to about 1/2 and chicken flavor is strong. 1.5- 2 hours. 

  3. Pour through fine mesh strainer into a bowl, and discard solids. 

  4. Allow broth to cook, then refrigerate overnight. 

  5. When ready to serve, remove layer of fat from surface, wipe surface of congealed soup with a paper towel and remove traces of grease. 

  6. Soup may be covered and refrigerated for up to 3 days. 

Serves 4 - each serve 1.5 cups - 3P1C 

Artichoke grilled.jpg
Grilled Artichoke
  • 3-4 large artichokes

  • 1 shallot, roughly chopped

  • 2 cups tightly packed fresh basil leaves, stems removed

  • 1 clove garlic

  • 1/2 teasp red pepper flakes

  • 2 teasp olive oil

  • 2 Tablesp red wine vinegar

  • 1 teasp kosher salt

  • 1 lemon, juiced

DIRECTIONS:

  1. Clean and trim the artichokes and cut in half. Remove the choke.

  2. Boil a large pot of water with a steaming basket inside. Be sure that the water level doesn’t touch the bottom of the steaming basket. When water boils, place as many artichoke halves as you can fit into the basket in a single layer, exposed side down. Steam artichokes for around 25 minutes. You should be able to easily piece the artichoke heart with a knife after it’s been steamed.

  3. Combine the remaining ingredients in a blender and blend until smooth.

  4. Once steamed, remove from the water, brush some of the vinaigrette over the exposed parts of the artichokes and then transfer to a heated grill if you are grilling. 

  5. Grill for 15 minutes over medium high heat until charred.

  6. Serve with remaining lemon basil vinaigrette drizzled over the top or served on the side for dipping.

MAKES 3C6F

Chicken-Pho-with-Zoodles-4.jpg
Chicken Pho Soup with Zucchini Noodles

 

8 oz/250g chicken breasts, bone in

10 cups of chicken stock

1 large onion, chop in 1/2 

3 inch knob of ginger, 3 small chunks

2 star anise

4 whole cloves

2 Tablesp fish sauce

1 Tablesp xylitol

1 teasp sea salt

1/2 teasp black pepper

2 heads of bok choy

4 handfuls of bean sprouts

3 large zucchinis, spiralized

fresh basil

1 lime, cut into wedges

DIRECTIONS:

  1. Preheat oven to 475F/250C.

  2. Place ginger and onion on a baking sheet and bake on top rack for 25 minutes.

  3. Flip onion and ginger halfway through.

  4. Add in star anise and whole cloves in last 5 minutes of baking to toast slightly.

  5. Place stock in a large pot and bring to a boil.

  6. Once boiling add in chicken breasts and cook for 5 minutes.

  7. Skim off the “scum” that floats to the top and discard.

  8. Remove chicken from pot and set aside to cool slightly.

  9. When oven is done, chop up ginger and onions and add to stock.

  10. Chop chicken off the bone and add to stock.

  11. Add toasted star anise and cloves, fish sauce, xylitol, salt, and black pepper.

  12. Bring stock a boil and then lower heat and let simmer for 1 hour.

  13. Add in bok choy and allow to wilt.

  14. Divide bean sprouts and zucchini noodles into 4 bowls and fill with soup.

  15. Place basil and lime wedge on top and serve.

  16. If storing for several days, keep stock separate from bean sprouts and zucchini noodles so they don’t get mushy.

 

Serves 4 - each serve - 2P1C 

Lentil soup.jpg
Lentil and Greens Soup
  • 1 Tablesp extra virgin olive oil

  • 1 medium yellow or white onion, chopped

  • 4 garlic cloves, pressed or minced

  • 2 teasp ground cumin

  • 1 teasp curry powder

  • ½ teasp dried thyme

  • 1 large can (28 ounces) diced tomatoes, lightly drained

  • 1 cup brown or green lentils, picked over and rinsed

  • 4 cups vegetable broth

  • 2 cups water

  • 1 teaspoon salt, more to taste

  • Pinch of red pepper flakes

  • Freshly ground black pepper, to taste

  • 1 cup chopped fresh collard greens or kale, tough ribs removed

  • 1 to 2 Tablesp lemon juice (½ to 1 medium lemon), to taste

DIRECTIONS:

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. 

  2. Once the oil is shimmering, add the chopped onion and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

  3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. 

  4. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

  5. Pour in the lentils, broth, and the water. Add 1 teasp salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. 

  6. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. 

  7. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.

  8. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. 

  9. Remove the pot from the heat and stir in 1 Tablesp of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.

Makes 10C9F so 5 serves = about 2C2F each. 

Lentil & Veg soup.jpeg
Lentil & Vegetable soup

 

3 slices Turkey bacon, finely chopped

1 Tablesp olive oil

1 large yellow onion, finely chopped

1 stalk celery, finely chopped

3 cloves garlic, chopped

1 14.5 oz can diced tomatoes

6 cups chicken broth, best quality

1 cup lentils

1/2 teasp dried thyme

2 bay leaves

1 teasp salt

1/4 teasp ground black pepper

A few Tablesp chopped fresh parsley, for garnish (optional)

DIRECTIONS:

  1. Fry the bacon in a large pot over medium heat, stirring frequently, 4 to 5 minutes.

  2. Add the olive oil, onions, celery, and garlic and cook, stirring occasionally, until the onions are soft and translucent, about 5 minutes. Do not brown;

  3. Reduce heat if necessary. Add the tomatoes (with their juices), broth, lentils, thyme, bay leaves, salt and pepper and bring to a boil.

  4. Cover partially, reduce the heat to low, and simmer until the lentils are tender, 45 to 50 minutes (less for common lentils).

  5. Fish out the bay leaves and discard.

  6. Use an blender to purée 2 cups of soup until the broth is slightly thickened, or to desired consistency. (Be careful not to purée too much

  7. Garnish with fresh chopped parsley if desired and serve. (Note: The soup may thicken as it sits; thin with a bit of water if necessary.)

1 cup - 1C1F 

Cauliflower grilled.jpg
Grilled Cauliflower Steaks
  • 2 large heads cauliflower

  • 1 teasp olive oil

  • 2 lemons, zested and juiced

  • 2 cloves garlic, finely minced

  • 2 teasp kosher salt, divided

  • 1/4 teasp red pepper flakes

  • 1/4 cup chopped fresh parsley

  • 2 teasp chopped toasted walnuts

  • Lemon wedges,  for serving

DIRECTIONS:

  1. Remove outer leaves of cauliflower and cut base to create flat base to stand cauliflower.

  2. Rest on stem and use large knife to trim sides and cut remaining head into 3 steaks. Reserve sides for another use. 

  3. In small bowl, stir together olive oil, lemon zest and juice, and garlic. 

  4. Heat grill to 350F, brush with lemon/oil mix and dust with salt. 

  5. Put on grill and brush other side with lemon/oil mix and dust with salt. 

  6. Cover grill, cook 5-6 mins or until bottom starts to char.

  7. Flip and repeat until tender. 

  8. Remove from grill and sprinkle with red pepper flakes, parsley, walnuts. Serve with lemon wedges. 

Makes 2C4F

Eggplant - sweet and tangy.jpg
Sweet and Tangy Grilled Eggplant
  • 1 medium eggplant

  • oil spray (e.g. Pam)

GLAZE

  • 2 teasp olive oil

  • 1 Tablesp Ketchup

  • 1 1/2 Tablesp Red Wine Vinegar (or white)

  • 1 teasp dried oregano

  • pinch each of: garlic powder, salt, pepper

DIRECTIONS:

  1. Heat grill to 425-450F

  2. Make glaze - Whisk all ingredients in small bowl. 

  3. Prepare eggplant - Cut stem and bottom of eggplant (discard. Cut horizontally into 1/2" slices. Place rounds on pan in single layer. Brush each eggplant round with glaze on side facing up (I use a pastry. brush). Spray well with oil to avoid sticking on grill.

  4. Grill eggplant - Place eggplant, glaze side down, on grill. Glaze the plain side facing up. Spray with oil. Close lid and grill for 3 minutes. For cross-hatched grill marks, do a quarter turn of each round and continue to grill for another minute. Turn eggplant over. Close lid and grill the other side for 3-4 minutes. 

MAKES 3C6F