Tag Archives: vegetables

Simple Ham Bone Soup

Recipes, , , , , , , , ,

Ham Bone Soup 2

If you had ham for the holidays and are now left with nothing but the bone, here’s a recipe for you!

Ingredients
1 teaspoon coconut oil
1 large onion, chopped
3 stalks celery, chopped
6 carrots, cut into large chunks
2 cups sliced leeks, white and light green parts only
1 teaspoon minced garlic
1 leftover ham bone (it’s ok if there is still some meat/fat attached)
32 ounces (1 quart) organic chicken broth
32 ounces (4 cups) water, more if needed
salt to taste (if necessary)

Directions
Preheat a large soup pot over medium-high heat. Add coconut oil, then onion, celery, carrots, and leeks. Saute for 4-5 minutes or until onions start to become translucent and vegetables begin to brown. Add garlic and cook for 30-60 seconds, then add ham bone and chicken broth. Bring to a boil, then lower heat, cover, and simmer for about 4 hours (or transfer to a slow cooker). As the soup is cooking, add more water if it starts to run too low. Add salt to taste, only if necessary (I didn’t – the ham made it salty enough.)

Ham Bone Soup

This is a very basic recipe, and you can add whatever else you’d like! Beans, lentils, spices such as curry powder, or any other vegetables. You can add winter squash or other root vegetables in the beginning, or softer vegetables towards the end, such as cauliflower, broccoli, green beans, tomatoes, or kale.

Creamy Crunchy Nutty Thai Stir Fry

Recipes, , , , , , , , ,

Thai Stir FryIt tastes better than it looks.

 

Time: 45 Minutes

Serves: 4-5

 

Ingredients

1/2 Cup Chicken Broth

1 Tablespoon Organic Corn Starch or Arrowroot Starch

1 Tablespoon Organic Tamari

1 to 1.25 Pounds Boneless Skinless Chicken Breasts

6 Cups Vegetables of Choice

1 Tablespoon Coconut Oil, Divided

2 Tablespoons Chopped Cashews, Almonds, or other nuts

Sauce:

1/4 Cup Almond Butter (or Cashew Butter or Sunflower Butter)

1 Teaspoon Garlic, Minced

2 Teaspoons Organic Tamari

2 Teaspoons Fish Sauce

1/3 Cup Coconut Cream

8 Drops Liquid Stevia

 

Directions

In a medium bowl, whisk chicken broth corn starch, and tamari. Slice chicken breast into thin strips and place into chicken broth mixture. Chop vegetables into bite-sized pieces. Preheat a large pan on medium-high, then add 2 teaspoons coconut oil. Add chopped vegetables according to cooking time (see below). Preheat another large pan on medium-high and add 1 teaspoon coconut oil. Add chicken and stir occasionally until fully cooked and lightly browned. When vegetables and chicken are fully cooked, combine into one pan, add sauce, and stir. Top with chopped nuts and serve.

 

Some vegetables take longer to cook than others. Here is a list of vegetables, listed from taking a longer time to cook to a shorter time to cook, in my opinion. (Add vegetables at the top of the list first because they take longer to cook). Check out this link for a second opinion: http://recipes.howstuffworks.com/tools-and-techniques/how-to-cook-vegetables24.htm

  • Carrots
  • Onions
  • Cauliflower
  • Eggplant
  • Celery
  • Broccoli
  • Mushrooms
  • Asparagus (depending on thickness)
  • Bell Peppers
  • Summer Squash (Zucchini, Yellow Crookneck)
  • Bok Choy
  • Leafy Greens

Thai Stir Fry 2

The beauty of stir fries is that you can use whatever vegetables you want, but here are the vegetables I used (also listed in the order I added them to the pan):

  • 1 Cup Carrots, thinly sliced on the bias
  • 1 Cup Broccoli, cut into small florets
  • 2 Cups Red, Orange, and Yellow Bell Peppers, chopped into large chunks
  • 3 Cups Bok Choy, sliced horizontally (I added the white parts first, and saved the leafy tops for the last 2 minutes)

Eggplant “Fries”

Recipes, Sides, Snacks, , , , , , , , , , , ,

Eggplant FriesTime: 30 minutes (+ 1 hour inactive)

Serves: 4

Ingredients

2 Medium Eggplants

Extra Virgin Olive Oil

Salt and Pepper to Taste

Chili Powder (Optional)

 

Directions

Slice eggplant into rounds. Sprinkle generously with salt and allow to sit for about 1 hour to let the bitter juices come out. Preheat oven to 400 degrees.  After 1 hour, rinse salt and juices from eggplant, pat dry, then slice the rounds into sticks (to resemble French fries).

Place eggplant onto a cookie sheet and toss with olive oil, salt, pepper, and chili powder. Bake for 20-25 minutes, stirring once or twice, until softened and light golden brown. Broil if necessary to achieve desired crispiness.

Cauliflower Fried “Rice”

Recipes, , , , , , , , ,
Cauliflower Fried Rice
Ingredients1 Head Cauliflower

3 Sliced Uncured Bacon*, Diced

2 Eggs

1 Onion, Diced

2 Carrots, Diced

1 Bell Pepper, Diced

1/2 Cup Mushrooms, Thinly Sliced

1 Cup Baby Spinach

4 Stalks Green Onions

1/4 Cup Organic Low-Sodium Tamari (or Coconut Aminos for a soy-free version)

1 Tbsp Sesame Seeds

Directions

1. Grate cauliflower on box grater, in a food processor or powerful blender, or using the grater attachment of a food processor.

2. Preheat a pan (I used a cast iron skillet) on medium-high heat. Add bacon and cook until crispy. Remove bacon from pan and set aside. Remove excess bacon fat, leaving a thin layer in the pan.

3. Whisk eggs and add to pan. Scramble until fully cooked, remove from pan, and set aside.

4. Add carrots and onions to pan, and a little more bacon fat if pan is dry. Cook until onions begin to turn translucent, about 5-6 minutes. Add mushrooms and bell peppers, and cook for 2-3 minutes. Add grated cauliflower, and cook until vegetables are tender. Add spinach and cook until wilted, about 1-2 minutes. Stir in tamari.

5. Stir in eggs, and top with bacon, green onions, and sesame seeds. Add sriracha hot sauce if you’d like.

Cauliflower Fried Rice 2

*Uncured Bacon – I like Whole Foods 365 Uncured Bacon – Read more about it here: http://www.wholefoodsmarket.com/blog/whole-story/love-bacon-win-year-it

Pizza Omelet

Entree, Recipes, , , , , , , , , , , , , ,

pizza omelet 1

Serves: 2

Time: 15 minutes

Ingredients

3 Eggs

4 Egg Whites

1/4 Cup Coconut Milk

1 tsp Coconut Oil

1/2 Cup Pizza Sauce

4 Oz. Goat Cheese (I used some soft goat cheese and some sliced goat cheese)

Vegetable Topping of Choice, Prepared (I sautéed white and baby bella mushrooms in a little coconut oil)

 

Directions

1. Whisk eggs and coconut milk. You can use 5 whole eggs, but your pizza “crust” will be more yellow.

2. Melt coconut oil in a medium oven-safe nonstick skillet on medium-high heat. Add eggs and cook until fully cooked. Flip the egg “crust” if you can, and like to show off (I can!). Turn off heat.

3. Spread pizza sauce over eggs, then vegetables toppings and cheese. You don’t have to use goat cheese if you’re not sensitive to cow dairy.

4. Place pizza under broiler until cheese starts to brown, about 3-5 minutes. Watch carefully to prevent burning. Cut into 4 slices and serve.

pizza omelet 2

 

Stir Fry

Entree, Recipes, , , , , , , , , ,

Stir Fry

 

Ingredients

1 lb Chicken Breast or Tenders, cut into small pieces

Variety of Vegetables, cut into bite-size pieces (broccoli, carrots, mushrooms, bell peppers, snow peas, asparagus, etc.)

1 Onion, Diced

4 Tbsp Coconut Oil

1 Tbsp + 1 tsp Cornstarch or Arrowroot Starch

½ Cup Chicken broth

2-4 Tbsp Tamari (organic and low-sodium preferred)

Optional: sesame seeds or sliced green onions (garnish)

 

Directions

1. Mix 1 tsp cornstarch or arrowroot with chicken broth, set aside.

2. Combine 1 Tbsp cornstarch/arrowroot with tamari and chicken, mix well, and set aside.

3. Preheat wok on high heat. Add 2 Tbsp coconut oil to wok, then add chicken, and cook until opaque, about 3 minutes. Remove chicken and set aside.

4. Add remaining oil to wok, add vegetables (in order of decreasing density), and cook until tender-crisp. Add enough tamari to coat.

5. Return chicken and both mixture to pan, stir until liquid boils and thickens, about 1 minute.

Optional: garnish w/sesame seeds or sliced green onions.

 

You can substitute chicken for beef, shrimp, scallops, or whatever you’d like! Serve over steamed broccoli slaw, riced cauliflower, brown rice, or quinoa.

 

Coq au Vin

Entree, Recipes, , , , , , , , , , , ,

Coq Au Vin

Makes: 4 servings (1/2 breast each)

Time: 45 minutes

 

Ingredients

1/4 Cup Almond Meal

2 Bone-In Split Chicken Breasts (organic preferred)

1/2 tsp Salt (sea salt or Himalayan preferred)

1/2 tsp Pepper

2 Tsp Arrowroot Starch or non-GMO corn starch

1 Tbsp Coconut Oil

3 Large Carrots, Sliced Thin

1 Medium Yellow Onion, Sliced

1 Tbsp Fresh Rosemary, Chopped

2 1/4 Cups Low-Sodium Chicken Broth, Divided

1/2 Cup Red Wine

1 Tbsp Tomato Paste

 

Directions

1. Cut chicken breasts in half on the diagonal. Sprinkle salt and pepper over chicken. Dredge chicken in almond meal in a dish.

2. Whisk arrowroot starch with 1/4 cup chicken broth and set aside.

3. Heat 1 Tbsp coconut oil in large pan over medium-high heat. Add chicken breasts and cook on each side until lightly browned on both sides, about 5 minutes per side. Transfer to a plate.

4. Add carrots, onions, and rosemary, and cook, stirring occasionally, until vegetables are softened, about 5 minutes.

5. Add chicken broth, wine, and tomato paste. Bring to a simmer and add chicken to pan, along with any juice on the plate.

6. Cover, reduce heat to a simmer, and cook until internal temperature of the chicken reaches 165 degrees, about 15-20 minutes.

7. Transfer chicken to a serving plate. Increase heat to medium-high. Stir arrowroot mixture and add to pan. Stir until sauce is thickened, about 1 minute. Pour sauce and vegetables over chicken and serve.

Spanish Cauliflower “Rice”

Recipes, Sides, , , , , , , , , , , ,

Spanish Cauliflower Rice

Ingredients

1 Head Cauliflower

1 Medium Red Onion, Chopped

1 Tbsp Coconut Oil

1 15-Oz. Can Tomato Sauce

1 Tbsp Cumin

1 Tbsp Chili powder

Salt to taste

 

Directions

Grate cauliflower on a box grater. Heat coconut oil in a fry pan on medium heat, then add onions and cauliflower. Cook until vegetables begin to soften, then add tomato sauce, cumin, and chili powder. Cook until vegetables are tender. Add salt to taste.