Hearty Summer Black Bean Soup with Greens

*Hearty Summer Black Bean Soup with Greens

Local greens, tomatoes, corn, onions and garlic- this soup is so satisfying and absolutely delicious.

Hearty Summer Black Bean Soup with Greens

Wheat-free * Gluten-free*

1 large onion, medium dice

2c fresh tomato medium dices or crushed tomatoes

2 cloves garlic, minced

3c black beans, cooked and drained or 2 cans

1 medium sweet potato, medium dice- I Japanese yams which are less sweet than orange

1 medium white potato, medium dice

2c fresh corn niblets

2c greens (kale, spinach, swiss chard)

2t smoked chipotle powder

2t cumin

1t turmeric

2t chili powder

1/4t black pepper

1/4t cayenne pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh parsley *optional

1t-smoked salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions and garlic with until golden and soft. Add in the cleaned greens and sauté until wilted. Remove just the greens from the pan and set aside, reserving for later. Add the beans, spices, salt, black and red pepper, and sautéing for 2-3 minutes. Add the tomatoes, and both the sweet and regular potatoes, then the boiling water, and the bullion cube (or powder). Bring to a boil and reduce heat and simmer for 30-40 minutes.

In the last 5 minutes of cooking, add the sautéed greens and the fresh parsley. Garnish with fresh parsley and nutritional yeast.

Black & White Bean Soup with Greens

*Black & White Bean Soup with Greens

Black & White Bean Soup with Greens

This soup is wonderfully hearty and delicious. The rice can be substituted with gluten free pasta or another grain of your choosing. Adding in a mix of greens would be amazing but I am partial to kale.

Wheat-free Gluten-free

1 large onion, medium dice

1c tomato puree or crushed tomatoes

2 cloves garlic, minced

1c cannellini beans, cooked and drained

1c cooked brown rice

1c black beans

2c greens (kale, spinach, swiss chard)

2t smoked chipotle powder

1/4t black pepper

1/4t cayenne pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh basil *optional

1t-smoked salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions and garlic with until golden and soft. Add in the cleaned greens and sauté until wilted. Remove just the greens from the pan and set aside, reserving for later. Add the beans, rice, salt, black and red pepper, and sautéing for 2-3 minutes. Add the tomatoes then the boiling water, the bullion cube (or powder), smoke flavor if using. Bring to a boil and reduce heat and simmer for 20-30 minutes.

In the last 5 minutes of cooking, add the sautéed greens and the fresh basil. Garnish with fresh basil and nutritional yeast.

Pine Nut Basil Pesto

Basil pine nut pesto

Pesto is a sure sign summer is here, with it’s fresh beautiful¬†taste. Basil also has a whole host of healing properties including anti-bactieral, anti-inflammatory, and anti-aging as it is filled with¬†antioxidants…..Good news for all of us, and as easy as Pesto! I picked this beautiful bag of basil up yesterday at the local farmer’s market and whipped up this fabulous easy pesto. I ate it over brown rice penne, and I honestly don’t know how it could have been improved upon. #nocheese #noneed

Pine Nut Basil Pesto

1-1/2-2c fresh basil, lightly packed

1/3c raw pine nuts, sprouted if possible

2T sweet mellow white miso

2T nutritional Yeast

1/2c extra virgin olive oil

2 cloves garlic, chopped

¬Ĺ lemon, juiced

2t brown rice vinegar

Salt and pepper

In a blender, add the basil, oil, garlic, vinegar, lemon and miso. Blend until smooth and creamy. Adjust the seasoning adding more salt, pepper or lemon juice if needed. Pour out into an airtight container- keep in the fridge. Can easily be frozen.

Cacao Maca Power Smoothie

*cacao maca power smoothie

LIKE THE BEST EVER. RAW. AWESOMENESS. Pre or post workout. Fricken phenomenal.

Cacao Maca Power Smoothie

1c almond or cashew nut milk

1T hemp seed

2t raw agave or raw local honey

1T raw coconut oil

1T Maca powder

1t lucuma powder

1T tocos

2T cacao powder

1T golden flax seeds

1t vanilla

1cscoop protein powder

Pinch salt

1c ice

Blend all ingredients together except the ice and process until smooth- taste and adjust if needed

Add the ice and blend just until smooth.

Pickled Beets with Onions

*PICKLED BEETS

Pickled Beets with Onions

These keep amazingly well in the fridge- even though they may not last as long as you would like because they are SO DELICIOUS! They are a great accompaniment to lunches and sandwich type meals.

2 pounds red beets, scrubbed and washed

1 small onion, sliced very thinly

2T extra virgin olive oil

1/4c apple cider vinegar

1T red wine  or rice wine vinegar

1/2t salt

1/4t black pepper

1T maple syrup or raw agave or raw local honey

4c water

1/2t salt

Trim both ends of the beet off but leave the skin on. In a large pot, place the trimmed, whole beets and cover with water. Bring to a boil and then reduce the heat to low, simmering for 30-40 minutes partially covered, until the beets are tender all the way into the center. Drain. The skin should slip off the beets, if not, using a peeler, remove the skins and set aside. Using a mandolin or a sharp knife, slice the beets in rounds, evenly and thin. In a large bowl, place the sliced beets, sliced red onion, salt, pepper, olive oil, sweetener, and vinegar. Gently toss with a large spoon. Adjust the seasonings. This can be eaten right away but it gets better as it sits- I recommend letting stand at least 6 hours before serving.

Serve cold or at room temperature.

Tomato Red Lentil Soup

*tomatoredlentilsoup

This soup is so easy to make and a quick cooking source of  vegetable protein. Delicious on its own, or packed with freshly steamed, or sautéed greens.

Tomato Red Lentil Soup

1 large onion, coarsely chopped

1 large can or 1 jar (28oz) strained, pureed tomatoes

1 clove garlic, smashed

1t black pepper

1/2t cayenne pepper or fresh jalapeno

1c dried red lentils, rinsed

3T extra virgin olive oil

1t chipotle powder

1-2 veggie bouillons or broth equivalent

6c boiling water (in place of liquid broth)

1t smoked salt or pink salt to taste

OPTIONAL: 2 c fresh greens- 1 bunch kale, bok choy or escarole, coarsely chopped and (pan sautéed in olive oil and garlic is optional)- added in at the end

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions with the garlic and hot pepper until golden and soft. Add the lentils, tomato puree, black pepper and chipotle powder. Add the boiling water and the bouillon. Bring to a boil and reduce heat and simmer for 30-40 minutes. Adjust the seasonings. You can puree the entire soup until super smooth or simply run a burr mixer through it to incorporate the vegetables and lentils or serve it as is.

To serve, in a bowl, place the greens and ladle the soup over. Top with nutritional yeast and season to taste.

Creamy Vegan Coleslaw

*Creamy Vegan Coleslaw

Creamy Vegan Coleslaw 

1/2 head of green cabbage, shredded

1 medium carrot, shredded

1T maple syrup or raw agave or raw honey

1/2c veganaise or another type prepared vegan mayonnaise

2T olive oil

1/4c apple cider vinegar

1T salt

1/2t ground black pepper

Place the cabbage and carrots in a large bowl. Sprinkle 1T of salt over the cabbage/ carrot mixture. Place a plate over it and let stand for 20 minutes. or longer. You can actually let the cabbage stand overnight to initiate fermentation- which makes the cabbage easier to digest.

Remove the plate and rinse the cabbage and drain well. In a large bowl, add the cabbage and the remaining ingredients; the mayonnaise, sweetener, olive oil, apple cider vinegar and pepper, and mix until all ingredients are well incorporated. You may or may not need to salt the mixture.

Adjust the seasoning before serving.

Chipotle Tempeh

*chipotle tempeh

Chipotle Tempeh

8oz or 1 package tempeh (I used Flax), sliced in ¬Ĺ and then thin slices

2T coconut or olive oil

1 clove garlic, minced

1t pink salt

1t chipotle powder

1/4t black pepper

2T nutritional yeast

In a large skillet or cast iron pan that has been heated over medium to high heat, add the oil and garlic.  Add the tempeh slices and pan fry until golden brown and then flip, about 3-5 minutes per side, lower the heat if necessary. Remove all contents of the pan into a small-ish bowl and toss with the salt, peppers, and nutritional yeast. Serve immediately or cold.

Delicious over fresh salad greens.

Buckwheat Soba Salad Bowl

BUCKWHEAT NOODLE SALAD

Sesame Ginger Noodle Sauce

1/4c tamari

1/4c mirin

2t hot sesame oil

1 clove garlic, smashed and minced

1″ fresh ginger, grated

1T water

1T extra virgin olive oil

1t raw agave or honey

1/4t cayenne pepper

1/2 lemon, juiced

Place all ingredients in a jar and set aside. You will not need all of the dressing however it is amazing to have on hand and in the fridge.

Noodles

 1 pound of 100% buckwheat soba

Bring a pot of salted water to a boil. Add the soba and cook until al dente. Rinse well with fresh water, then drain and set aside. Toss with oil (olive or hot sesame) to prevent them from sticking.

Salad fixings

1/2 cucumber, julienned

1 small carrot, julienned

2c fresh bean sprouts

1/4c snap peas, julienned

1/2 red pepper, julienned

1 ripe avocado, sliced

2T black sesame seeds

1 stalk celery, julienned

1/4c fresh cilantro, minced

fresh lime or lemon

salt & pepper to taste

Salad prep:

Toss all of the fresh vegetables except the avocado slices with the noodles, Dress with 1/4c of the noodle sauce- more or less to taste. Top with the fresh avocado. Adjust for flavor with salt, and squeeze fresh lime or lemon juice. Serve room temp or cold. Delicious the next day if there is any left over!

Mango Recovery Power Smoothie- Omega 3‚Äôs

*mango recovery power smoothie

Mango Recovery Power Smoothie- Omega 3’s  

1c almond milk

1T hemp seed

1T Golden flax seeds

2t raw agave or raw local honey

1T chia seeds

1 generous cup of mango- or one smallish mango

1t vanilla

1T coconut oil

1 scoop protein powder

¬†—

1c ice

Blend all ingredients together except the ice and process until smooth- taste and adjust if needed

Add the ice and blend just until smooth.

*optional 1T bee pollen