RECIPES
RECIPES
THE HEALTH
PROJECT
RECIPES
These recipes are specifically chosen because we personally love them and the quality they bring to our lives. We hope you enjoy them too!
BREAKFAST
Breakfast
Butternut Squash Soup
1 large butternut squash
1 carrot
1 medium onion
2 tbsp oil
7 cups vegetable broth (no salt added)
1 apple cored, peeled, chopped
2 bay leaves
1 tsp cinnamon
½ tsp salt
½ tsp pepper
Cut squash in half lengthwise, place flesh side down on pan and roast in oven until tender. Chop carrot and onion coarsely, and sauté in oil until tender. Scoop the flesh from the squash into a slow cooker, add the sautéed onion and carrot, and all remaining ingredients. Cook on low for at least 6 hours, remove the bay leaves, and puree the soup.
Spicy Peanut Soup with Sweet Potatoes & Kale
Credit: pinchofyum.com
2 tablespoons olive oil
half an onion, diced
1 jalapeño, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed (2 was plenty for me!)
1 14-ounce can fire roasted tomatoes
1 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup natural peanut butter
1-2 cups kale, stems removed, chopped
Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Sauté until soft and fragrant. Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.
Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.
Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.
NOTES
Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!
Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo!
Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork.
**optional: we enjoy it served over basmati rice
Blackbean Soup
¼ cup chopped onion (or sprinkle of onion powder to taste)
2 cloves garlic, minced (1 tsp pureed)
1 tbsp oil
1 tsp cumin
1 tsp oregano
½ tsp chili powder
1 large can tomato sauce, unsalted
1 can black beans, rinsed and drained
2 cups vegetable broth (no salt added)
1 bay leaf
1-2 tsp lime juice
1/8 tsp hot sauce
Pepper to taste
½ cup corn
If desired, garnish with grated cheddar, cilantro, chopped avocado, tortilla chips
Sauté onion, garlic in oil until tender. Stir in cumin, oregano and chili powder and sauté 2 minutes longer. Add tomato sauce, broth, beans and bay leaf. Bring to a boil, reduce heat, simmer for 45 minutes. Stir in lime juice, hot sauce, pepper, and corn. Simmer for 15 more minutes. Discard bay leaf, garnish as desired, and serve.
Cabbage Soup
1 large yellow or white onion
1 or 2 garlic cloves (garlic lovers: add an extra 1 or 2 cloves!)
2 green peppers
1 can of tomatoes, no salt added (diced)
3 carrots
1 container (10 oz. or so) mushrooms
1 bunch of celery (4-5 stalks)
Half a head of cabbage
2 cups chopped kale
1 Litre Low Sodium V8 juice
Optional spices, add to taste…Oregano, turmeric or curry powder, cayenne pepper, black pepper, horseradish (powder or prepared)
Slice or dice onions with garlic, put in a very large pot
Cut the peppers into bite size pieces and add to pot.
Take the outer leaves off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes and spices now, too.
Add 1 L V8 juice and 1 L of water, cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender. Add kale in the last ½ hour of cooking. Also great done in the slow cooker all day.
Golden Soup
Credit: pinchofyum.com
2 tablespoons olive oil
half an onion, chopped
2 cloves garlic, chopped
1 head of cauliflower, chopped into about 5 cups of chunks or florets
1 cup raw cashews
1 tablespoon turmeric – see notes
7-8 cups water
2 teaspoons salt
a squeeze of lemon juice
Sauté: Heat the oil in a deep soup pot. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.
Simmer: Add the water (I usually start with 4 cups) and salt. Simmer until softened.
Blend: Transfer the soup to a blender and blend into a creamy consistency. It’s best to do this in batches.
Finish: Return to the soup pot and add any additional water (remaining 2-3 cups) if you need to thin it out. Also a good time to season with more salt and a squeeze of lemon juice. Also a good time to top with spiced chickpeas and parsley and olive oil.
NOTES
For the Spiced Chickpea Topping: Drain and rinse 2 14-ounce cans chickpeas. Spread them on a baking sheet. Preheat oven to 400. Sprinkle chickpeas with a dusting of cumin, smoked paprika, turmeric, salt, and/or any other spice combo you want. Drizzle with olive oil. Stir right on the pan, then roast for 30-40 minutes or until semi-crispy.
Turmeric: Turmeric has a strong flavor, so if you’ve never tried it before and you’re not sure you will like it, I would suggest using 1-2 teaspoons to start. If you’re a confident turmeric user, go for the full 1 tablespoon!
Vegan Lentil Chili
1 cup cooked lentils, drained and rinsed
1/4 cup onion finely chopped
1/4 cup red pepper finely chopped
1/4 cup celery finely chopped
1 tbsp sunflower oil (or other light vegetable oil)
2 garlic cloves minced
3/4 cup (approx. 1/2 can) canned diced tomatoes, unsalted
1/2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp cumin
1/4 cup no salt added vegetable stock
1/4 tsp sea salt
1/4 tsp ground pepper
In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2 to 3 minutes until soft and fragrant.
Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 minutes.
Then add cooked lentils, tomatoes, vegetable stock, sea salt, and ground pepper and stir to combine.
Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10 to 12 minutes, stirring frequently. Garnish with chopped avocado and cilantro
Spinach, Tomato & Chickpea Curry
3 tbsp oil
½ tsp black mustard seeds
1 tsp cumin seeds
2 onions, coarsely chopped
5 cloves garlic, crushed
1 inch piece ginger root, grated
1 can whole tomatoes (no salt added)
2 cans chickpeas (no salt added), drained and rinsed
1 ½ tsp ground coriander
1 tsp chili powder
½ tsp ground turmeric
1 tsp salt
1 lb spinach
1 sliced cucumber
Basmati rice (or coconut rice)
Plain Greek yogurt (optional)
Heat oil in large saucepan over medium heat and cook mustard seeds and cumin seeds, stirring until they pop.
Add onions and sauté for 10-12 minutes until they start to caramelize. Add garlic and ginger and stir-fry for 3 minutes.
Add tomatoes, crushing them with a potato masher. Fill the empty can 1/3 full of water and add to the pan. Cook for 10 minutes until mixture thickens to almost paste like.
Add chickpeas, coriander, chili powder, turmeric and salt and stir gently into the paste. Then add spinach, folding it in gently. It will wilt and shrink almost at once.
Lower heat and cook mixture for 5 minutes until spinach is tender.
Serve with sliced cucumbers, basmati rice and yogurt, or coconut rice.
SNACKS
Snacks
Giant Salad
Daily Habit # 4. We chop up a large container full of some or all of these veggies which stay fresh and crispy for several days in the fridge. You can mix grains in or add them separately at the time of your meal.
Carrots
Peppers
Sugar Snap Peas
Purple cabbage
Celery
Edamame
Chickpeas/lentils/beans
Sunflower/pumpkin seeds/almonds/walnuts -raw, unsalted
Hemp hearts
Optional grains: Quinoa/barley/wild, brown, red or black rice (cooked)
Add some or all of the following at the time of serving as these don’t preserve well for more than a day once chopped up:
Avocado
Cucumber
Greens (spinach, kale, swiss chard, arugula…)
Mushrooms
Broccoli sprouts
Basil, or any other fresh herbs
Tomato
If you would like salad dressing, the following are 2 super healthy options:
-Cold pressed extra virgin olive oil and Balsamic vinegar
-Apple cider vinegar, fresh squeezed lemon juice, Cold pressed extra virgin olive oil
-spices such as oregano, basil, thyme, rosemary, black pepper, garlic powder, onion powder, turmeric/curry powder, cayenne, horse radish
Wild Rice Salad with Roasted Vegetables
1 cup wild and brown rice (cooked in “no salt added” vegetable stock seasoned with onion powder, thyme and rosemary)
Roasted or poached beets, chopped
Roasted squash, chopped
*Roasted cherry tomatoes
Snap peas, chopped
Spinach
Sunflower seeds
Goat cheese, crumbled (optional)
**Dressing
*Roasted tomatoes:
Spread 2 cups halved cherry tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)
**Dressing:
Wisk 2 tbsp extra virgin olive oil, ¼ cup apple cider vinegar, 1 tbsp Dijon mustard, ½ tsp each s+p
(Alternatively, a drizzle of oil and balsamic vinegar is great)
Serve warm or cold
Rainbow Bowl with Spicy Peanut Sauce
½ cup natural peanut butter
¼ cup very hot water
¼ cup fresh lime juice
2 tsp honey
2 tsp sriracha
1 tsp finely-grated ginger
1 small clove garlic
¼ tsp salt
4 cups finely sliced red cabbage
2 grated carrots
1 thinly sliced yellow pepper
1 sliced English cucumber
Fresh cilantro leaves
Combine peanut butter, hot water, lime juice, honey, sriracha, ginger, garlic and salt in a
small blender and purée until smooth.
Add 2 to 4 tablespoons cool water to thin it out enough to drizzle over salad.
Layer cabbage, carrots, pepper and cucumber in 4 wide, shallow bowls.
Drizzle with the peanut sauce. Sprinkle with cilantro.
Vietnamese Mango & Noodle Salad
¼ cup fresh lime juice
zest of one 1 lime
1 tbsp brown sugar (or substitute unrefined coconut sugar or melted honey)
2 tbsp fish sauce
1 tbsp sriracha
125 g thin rice noodles
1 ripe mango cut into cubes
1 ripe avocado cut into cubes
fresh chopped basil
fresh chopped mint
fresh cilantro
Chopped cashews or peanuts
Cover noodles with boiling water from the kettle.
Let stand 5 min or until tender.
Drain and rinse.
Whisk lime juice with brown sugar or honey, lime zest, fish sauce and sriracha in a small bowl.
Pour over noodles and toss well.
Toss again with mango, avocado and herbs. Garnish with cashews or peanuts.
Soba Noodle Salad with Citrus Miso Dressing
serves 2-3
Goat Cheese, Roasted Beet and Faro Salad
Credit: whatsgabycooking.com
Squash and Sprouts Kale Salad
2 tbsp tamari (low sodium)
Juice of 1 lime
2 tsp apple cider vinegar
1-inch piece fresh ginger root, finely grated
1 garlic clove, finely grated (optional)
¼ cup toasted sesame oil
Sea salt and freshly ground pepper, to taste
Salad:
1 delicata squash, cut lengthwise into thin half-moon-shaped wedges
10-12 brussels sprouts trimmed, halved
2 tbsp avocado oil
Sea salt
Freshly ground pepper
1 bunch kale
¼ cup toasted pepitas or pumpkin seeds
Preheat oven to 400. Line a baking sheet with parchment. Drizzle squash and brussels sprouts with oil and toss with salt and pepper until well coated. Arrange sprouts on baking sheet cut side down, and arrange squash beside sprouts. Roast vegetables for 25-30 minutes or until cooked through and golden.
In a small bowl, wisk together dressing ingredients and set aside.
Trim kale, removing stems, and chop roughly. Place in a large bowl and sprinkle with salt and gently massage kale with your hands.. Then toss with 2 tbsp of the dressing and set aside.
Remove vegetables from oven, let cool for 5 minutes and then toss with kale, adding more dressing as required.
Top salad with pepitas and serve.
Charred Corn, Zucchini and Tomato Salad
2 cobs corn
1 ½ cups seeded zucchini, diced ¼ inch thick (seeding the zucchini prevents it from turning mushy
2 green onions thinly sliced
1 cup cherry tomatoes, halved
Dressing:
1 tbsp apple cider vinegar
3 tbsp extra virgin olive oil
¼ tsp sea salt
Slice kernels from cobs.
Heat light oil in frying pan and add corn kernels, sauté until charred. Remove from pan, add to bowl.
Add zucchini to pan, toss until brown in spots. Add to corn.
Add green onions and tomatoes.
Wisk dressing ingredients and toss with corn mixture and serve.
Greek Lentil Salad
Credit: Yum & Yummer by Greta Podleski
4 cups or 2 cans, 19 oz/540 mL each cooked, drain, and rinse well brown lentils
1½ cups quartered grape tomatoes
1½ cups peeled, diced English cucumber
1 cup diced green bell peppers
3/4cup diced or very thinly sliced red onions
1/2 cup kalamata olives
1/3 cup chopped fresh parsley
1/3 cup chopped, fresh mint leaves
1 cup (4 oz/113 g) crumbled feta cheese, light or regular
Dressing
3 tbsp olive oil
3 tbsp freshly squeezed lemon juice
1 tbsp apple cider vinegar
1 tsp liquid honey
1 tsp Dijon mustard
1 tsp minced garlic
½ tsp dried oregano
½ tsp sea salt
½ tsp freshly ground black pepper
In a large bowl, combine all salad ingredients and mix well.
Whisk together all dressing ingredients in a small bowl or measuring cup. Pour over salad and stir gently. Cover and refrigerate for at least 2 hours before serving.
BEVERAGES
Beverages
Brown & Wild Rice with Mushrooms & Pecans
1 cup brown/wild rice combo
2 cups water (or vegetable broth, no salt added)
½ cup chopped pecans
2 tbsp green onions, chopped (or substitute sprinkle of onion powder)
2 tbsp butter or oil
1 ½ cups sliced mushrooms
Rinse and cook rice in water or broth until tender, approx. 25-40 min
Sauté pecans and onion in butter or oil until slightly toasted. Stir in mushrooms, saute 2 more minutes.
Combine pecan mixture with rice, and enjoy!
Blasted Cauliflower
Remove core of cauliflower only and place on baking sheet. Drizzle with olive oil, and sprinkle with salt. Roast in 375 oven (convection) until tender. Drizzle with dressing, and serve.
This also works well:
Chop 1 head of cauliflower, including core, into bite size pieces and toss with olive oil and salt.
Roast in 375 oven (convection) until tender, stirring frequently.
When cauliflower is done, toss with dressing and serve.
Dressing:
4 tbsp extra virgin olive oil
4 tbsp lemon juice
4 tbsp chopped fresh parsley
2 tbsp grainy mustard
Moroccan Style Chickpeas served in Roasted Buttercup Squash
Credit: @mairlynsmith
1 buttercup squash
Spice Blend:
1 tsp freshly cracked black pepper
1 tsp cinnamon
1 tsp ground coriander
1/2 tsp allspice
1/4 tsp ground cloves
2 tsp ground cumin
Chickpea Filling:
2 tbsp oil
1 diced medium onion
4 diced garlic cloves
2 tbsp diced or grated fresh ginger
2 rinsed, patted dry, diced tomatoes
12 pitted prunes, sliced thinly
1/4 cup water
One 19 fl.oz./540 can rinsed and well drained chickpeas (no salt added)
1 cup chopped kale without stalk
Make sure the rack in your oven is in the middle position. Preheat to 375°F, convection bake. Line a rimmed baking sheet with parchment paper, set aside.
Rinse squash and pat dry. Cut in half widthwise and remove the seeds. Brush cut side with olive oil and sprinkle lighly with salt and pepper. Place cut side face down on the prepared pan. Roast until tender, apporoximately 20-30 minutes.
Prepare Spice Blend:
In a small bowl whisk together pepper, cinnamon, coriander, allspice, cloves and cumin, and set aside.
Begin cooking the chickpea filling:
Heat a 12-14-inch skillet on medium heat. Add oil and onion and sauté until the onions are softened. Add garlic and ginger and sauté for 1 minute. Sprinkle in Spice Blend and stir for another minute. Add tomatoes, prunes, water and chickpeas. Stir well, bring to a boil, cover, reduce the heat to simmer and cook for 15-20 minutes, stirring occasionally, making sure you don't let them dry out. Remove the chickpeas from the heat, add the chopped kale and stir in until wilted.
When the squash is cooked through, remove from the oven, place each half in a shallow bowl, scoop the chickpea mixture into each half and serve.
Spaghetti Squash with Kale Pesto & Roasted Tomatoes
1 spaghetti squash, halved lengthwise and seeded
1 tbsp canola oil
¼ tsp salt
¼ tsp pepper
*1 cup roasted tomatoes
**Kale Pesto
1/3 cup sundried tomatoes, chopped
Goat cheese or mozzarella (optional)
Preheat oven to 400
Brush cut sides of squash halves with oil, sprinkle with salt and pepper.
Place squash cut side down on parchment lined rimmed baking sheet.
Bake until squash is tender, about 40 minutes, turning over half way.
Separate Squash into “spaghetti strands” with fork and leave in shell
Top with 1 cup roasted tomatoes, kale pesto, chopped sun-dried tomatoes (optional: top with mozzarella or goat cheese if desired)
Bake for another 20-30 minutes until bubbling, and if desired, broil for a minute or so at the end to brown cheese
*Roasted Tomatoes
Spread 2 cups halved tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)
**Kale Pesto
1 cup coarsely chopped kale leaves
¼ cup fresh basil leaves
¼ cup fresh parsley
¼ cup extra virgin olive oil
3 tbsp slivered toasted almonds
3 tbsp freshly grated parmesan cheese (or substitute with nutritional yeast)
1 tbsp fresh lemon juice
1 clove garlic chopped
Place all ingredients in a blender, puree until almost smooth.
Pesto may be refrigerated for up to 3 days or frozen for up to a month.
Variation:
Simplify this dish by omitting the roasted and sundried tomatoes. Toss the roasted spaghetti squash strands with the kale pesto, and serve!
Sesame Stir-Fried Veggies
Sauce:
¼ cup tamari
1 tbsp lime juice
1 ½ tbsp honey
1 tsp sriracha
1 tbsp arrowroot powder
Mix together and set aside
2 tbsp sesame oil
2 cloves garlic
1 tbsp fresh ginger, grated
2 jalapenos, finely diced
1 onion, chopped
1 bunch broccoli, chopped into florets
2 peppers, chopped
1 zucchini, chopped
1 pkg mushrooms, chopped
1 tbsp sesame seeds
Stir-fry oil with ginger and garlic for 1 minute, add onion and jalapenos until tender, then add broccoli, until tender/crisp. Add peppers, zucchini and mushrooms, stir fry for another 3-4 minutes, then add sauce, stir-frying for 1 minute longer. Top with sesame seeds, and serve over brown rice.
Broccoli and Cashew Cheese Quinoa Burrito
Cashew Cheese Sauce:
¾ cup raw cashews
1 clove garlic
½ cup unsweetened almond milk
¼ cup nutritional yeast
1 ½ tsp Dijon mustard
1 tsp white wine vinegar or lemon juice
¼ tsp onion powder
½ tsp sea salt
Burrito:
1 cup uncooked quinoa
1 tsp oil
1 clove garlic, minced
1 jalapeño, diced (optional)
1 ½ cups diced onion
Salt and Pepper to taste
¾ cup diced celery
2 cups diced broccoli florets
3-4 tbsp chopped oil-packed sun-dried tomatoes
¼ tsp red pepper flakes
½ cup black beans
¼ cup corn
6 tortillas or large lettuce leaves
Salsa and cilantro to garnish
Make the cashew cheese sauce:
Place the cashews in a bowl of water and soak for minimum 3 to 4 hours, up to 8 hours. Drain and rinse. Place in blender or food processor with remaining sauce ingredients until smooth. The sauce will be very thick.
Make the burrito:
Cook quinoa according to package directions and set aside. In large pan, heat oil, add garlic, jalapeno and onion, sauté until translucent, then season with salt & pepper. Stir in the celery, broccoli, sun-dried tomatoes and red pepper flakes. Sauté 10-15 min, or until broccoli is tender. Gradually add cooked quinoa (**I prefer to use approximately ½ of the cooked quinoa), black beans, corn and cashew cheese sauce until heated through. Spoon mixture onto tortillas, top with salsa and chopped cilantro if desired. Wrap, grill, and serve (or wrap in lettuce leaves for a gluten-free option).
Roasted Carrot with Carrot Top Pesto
Credit: The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community
2 lbs carrots (with tops)
2 cups carrot tops
¼ cup extra virgin olive oil
½ cup grated fresh Parmigiano-Reggiano (*replace with nutritional yeast for a delicious dairy-free pesto)
Juice of ½ lemon
¼-½ tsp salt
Heat oven to 400. Cut carrots in half lengthwise or leave whole if very small.
Spread carrots in single layer on parchment lined baking tray and coat with 2 tbsp olive oil and a pinch of salt. Bake for 25-30 minutes, until they begin to turn golden brown.
Finely chop feathery tops of carrots, discarding tougher stems.
Place carrot tops, olive oil, Parmigiano-Reggiano, lemon and salt in food processor. Process until thoroughly blended but some texture remains. Add additional olive oil if needed to achieve a pesto-like consistency.
When carrots are done roasting, transfer to a serving platter and spoon pesto overtop. Salt and pepper to taste. Serve warm or at room temperature.
Curried Coconut Rice with Grilled Pineapple
Serves 4-6
1 tsp olive oil or coconut oil
1 cup diced onion
1 jalapeno pepper, diced
1½ cups jasmine or basmati rice
1 tsp grated, fresh ginger root
½ tsp medium curry powder
1 can (14 oz/398 mL) canned coconut milk regular, not light
½ tsp sea salt
1 cup diced, grilled pineapple
2 to 3 tbsp minced, fresh cilantro
1/2 cup toasted cashews, chopped
Pour coconut milk into a large measuring cup and add water to make 3 cups. Set aside.
Heat coconut oil in a medium pot over medium heat. Add onions and jalapeno and cook until tender, stirring often.
Add rice, ginger root and curry. Cook and stir for one minute. Add coconut milk mixture and salt to rice in pot. Bring to a gentle boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice is tender, about 12-15 minutes.
Remove rice from heat and let stand, covered, for 10 minutes. Fluff rice and add diced pineapple, cilantro and cashews. Serve hot.
Cooking Tip:
Preheat your gas grill to medium-high heat. Slice the pineapple into ¾-inch-thick rings. Brush the rings lightly with olive oil on both sides. Grill for about 3 to 4 minutes per side, until pineapple is heated through and is sporting some nice grill marks. Done! You can dice it up for this recipe or serve it as a side dish to anything else you’re grilling.
Mushroom and Beet Risotto
3/4 cup red wine
1 14 g pkg dried porcini mushrooms, crumbled
2 cups vegetable broth
2 tbsp butter (for a dairy free option substitute oil)
2 garlic cloves, minced
2 shallots, diced
1 cup arborio rice
1 beet, grated
2/3 cup grated parmesan (for a dairy free option substitute 1/3 cup nutritional yeast)
1 tsp thyme leaves
Garnish options:
amaranth sprouts, beet chips ,shaved parmesan
Pour ¼ cup wine over mushrooms in a small bowl. Microwave for 30 seconds. Let stand until rehydrated.
Combine broth with 1 ½ cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to low to keep warm.
Heat butter or oil in a large wide saucepan set over medium. Add garlic and shallots, and cook until fragrant, about 2 minutes. Add rice and stir until glossy, 1 minute.
Add remaining ½ cup wine and mushrooms with liquid. Stir until rice has absorbed all the liquid, 2-3 min. Add 1/2 cup broth mixture. Stir often until most of the liquid is absorbed, 3-6 minutes. Continue adding broth mixture, ½ cup at a time until absorbed. Keep heat between med/med-low so that mixture is simmering, stirring often until rice is tender.
Stir in grated beet until warmed through. The entire stirring and cooking process should take 25-30 minutes. The risotto should be slightly saucy, but not soupy.
Stir in grated parmesan (or nutritional yeast) and thyme, remove from heat. Garnish with sprouts, beet chips and shaved parmesan. Serve immediately.
SOUPS & BOWLS
Soups & Bowls
Butternut Squash Soup
1 large butternut squash
1 carrot
1 medium onion
2 tbsp oil
7 cups vegetable broth (no salt added)
1 apple cored, peeled, chopped
2 bay leaves
1 tsp cinnamon
½ tsp salt
½ tsp pepper
Cut squash in half lengthwise, place flesh side down on pan and roast in oven until tender. Chop carrot and onion coarsely, and sauté in oil until tender. Scoop the flesh from the squash into a slow cooker, add the sautéed onion and carrot, and all remaining ingredients. Cook on low for at least 6 hours, remove the bay leaves, and puree the soup.
Spicy Peanut Soup with Sweet Potatoes & Kale
Credit: pinchofyum.com
2 tablespoons olive oil
half an onion, diced
1 jalapeño, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed (2 was plenty for me!)
1 14-ounce can fire roasted tomatoes
1 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup natural peanut butter
1-2 cups kale, stems removed, chopped
Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Sauté until soft and fragrant. Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.
Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.
Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.
NOTES
Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!
Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo!
Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork.
**optional: we enjoy it served over basmati rice
Blackbean Soup
¼ cup chopped onion (or sprinkle of onion powder to taste)
2 cloves garlic, minced (1 tsp pureed)
1 tbsp oil
1 tsp cumin
1 tsp oregano
½ tsp chili powder
1 large can tomato sauce, unsalted
1 can black beans, rinsed and drained
2 cups vegetable broth (no salt added)
1 bay leaf
1-2 tsp lime juice
1/8 tsp hot sauce
Pepper to taste
½ cup corn
If desired, garnish with grated cheddar, cilantro, chopped avocado, tortilla chips
Sauté onion, garlic in oil until tender. Stir in cumin, oregano and chili powder and sauté 2 minutes longer. Add tomato sauce, broth, beans and bay leaf. Bring to a boil, reduce heat, simmer for 45 minutes. Stir in lime juice, hot sauce, pepper, and corn. Simmer for 15 more minutes. Discard bay leaf, garnish as desired, and serve.
Cabbage Soup
1 large yellow or white onion
1 or 2 garlic cloves (garlic lovers: add an extra 1 or 2 cloves!)
2 green peppers
1 can of tomatoes, no salt added (diced)
3 carrots
1 container (10 oz. or so) mushrooms
1 bunch of celery (4-5 stalks)
Half a head of cabbage
2 cups chopped kale
1 Litre Low Sodium V8 juice
Optional spices, add to taste…Oregano, turmeric or curry powder, cayenne pepper, black pepper, horseradish (powder or prepared)
Slice or dice onions with garlic, put in a very large pot
Cut the peppers into bite size pieces and add to pot.
Take the outer leaves off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes and spices now, too.
Add 1 L V8 juice and 1 L of water, cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender. Add kale in the last ½ hour of cooking. Also great done in the slow cooker all day.
Golden Soup
Credit: pinchofyum.com
2 tablespoons olive oil
half an onion, chopped
2 cloves garlic, chopped
1 head of cauliflower, chopped into about 5 cups of chunks or florets
1 cup raw cashews
1 tablespoon turmeric – see notes
7-8 cups water
2 teaspoons salt
a squeeze of lemon juice
Sauté: Heat the oil in a deep soup pot. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.
Simmer: Add the water (I usually start with 4 cups) and salt. Simmer until softened.
Blend: Transfer the soup to a blender and blend into a creamy consistency. It’s best to do this in batches.
Finish: Return to the soup pot and add any additional water (remaining 2-3 cups) if you need to thin it out. Also a good time to season with more salt and a squeeze of lemon juice. Also a good time to top with spiced chickpeas and parsley and olive oil.
NOTES
For the Spiced Chickpea Topping: Drain and rinse 2 14-ounce cans chickpeas. Spread them on a baking sheet. Preheat oven to 400. Sprinkle chickpeas with a dusting of cumin, smoked paprika, turmeric, salt, and/or any other spice combo you want. Drizzle with olive oil. Stir right on the pan, then roast for 30-40 minutes or until semi-crispy.
Turmeric: Turmeric has a strong flavor, so if you’ve never tried it before and you’re not sure you will like it, I would suggest using 1-2 teaspoons to start. If you’re a confident turmeric user, go for the full 1 tablespoon!
Vegan Lentil Chili
1 cup cooked lentils, drained and rinsed
1/4 cup onion finely chopped
1/4 cup red pepper finely chopped
1/4 cup celery finely chopped
1 tbsp sunflower oil (or other light vegetable oil)
2 garlic cloves minced
3/4 cup (approx. 1/2 can) canned diced tomatoes, unsalted
1/2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp cumin
1/4 cup no salt added vegetable stock
1/4 tsp sea salt
1/4 tsp ground pepper
In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2 to 3 minutes until soft and fragrant.
Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 minutes.
Then add cooked lentils, tomatoes, vegetable stock, sea salt, and ground pepper and stir to combine.
Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10 to 12 minutes, stirring frequently. Garnish with chopped avocado and cilantro
Spinach, Tomato & Chickpea Curry
3 tbsp oil
½ tsp black mustard seeds
1 tsp cumin seeds
2 onions, coarsely chopped
5 cloves garlic, crushed
1 inch piece ginger root, grated
1 can whole tomatoes (no salt added)
2 cans chickpeas (no salt added), drained and rinsed
1 ½ tsp ground coriander
1 tsp chili powder
½ tsp ground turmeric
1 tsp salt
1 lb spinach
1 sliced cucumber
Basmati rice (or coconut rice)
Plain Greek yogurt (optional)
Heat oil in large saucepan over medium heat and cook mustard seeds and cumin seeds, stirring until they pop.
Add onions and sauté for 10-12 minutes until they start to caramelize. Add garlic and ginger and stir-fry for 3 minutes.
Add tomatoes, crushing them with a potato masher. Fill the empty can 1/3 full of water and add to the pan. Cook for 10 minutes until mixture thickens to almost paste like.
Add chickpeas, coriander, chili powder, turmeric and salt and stir gently into the paste. Then add spinach, folding it in gently. It will wilt and shrink almost at once.
Lower heat and cook mixture for 5 minutes until spinach is tender.
Serve with sliced cucumbers, basmati rice and yogurt, or coconut rice.
SALADS
Salads
Giant Salad
Daily Habit # 4. We chop up a large container full of some or all of these veggies which stay fresh and crispy for several days in the fridge. You can mix grains in or add them separately at the time of your meal.
Carrots
Peppers
Sugar Snap Peas
Purple cabbage
Celery
Edamame
Chickpeas/lentils/beans
Sunflower/pumpkin seeds/almonds/walnuts -raw, unsalted
Hemp hearts
Optional grains: Quinoa/barley/wild, brown, red or black rice (cooked)
Add some or all of the following at the time of serving as these don’t preserve well for more than a day once chopped up:
Avocado
Cucumber
Greens (spinach, kale, swiss chard, arugula…)
Mushrooms
Broccoli sprouts
Basil, or any other fresh herbs
Tomato
If you would like salad dressing, the following are 2 super healthy options:
-Cold pressed extra virgin olive oil and Balsamic vinegar
-Apple cider vinegar, fresh squeezed lemon juice, Cold pressed extra virgin olive oil
-spices such as oregano, basil, thyme, rosemary, black pepper, garlic powder, onion powder, turmeric/curry powder, cayenne, horse radish
Wild Rice Salad with Roasted Vegetables
1 cup wild and brown rice (cooked in “no salt added” vegetable stock seasoned with onion powder, thyme and rosemary)
Roasted or poached beets, chopped
Roasted squash, chopped
*Roasted cherry tomatoes
Snap peas, chopped
Spinach
Sunflower seeds
Goat cheese, crumbled (optional)
**Dressing
*Roasted tomatoes:
Spread 2 cups halved cherry tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)
**Dressing:
Wisk 2 tbsp extra virgin olive oil, ¼ cup apple cider vinegar, 1 tbsp Dijon mustard, ½ tsp each s+p
(Alternatively, a drizzle of oil and balsamic vinegar is great)
Serve warm or cold
Rainbow Bowl with Spicy Peanut Sauce
½ cup natural peanut butter
¼ cup very hot water
¼ cup fresh lime juice
2 tsp honey
2 tsp sriracha
1 tsp finely-grated ginger
1 small clove garlic
¼ tsp salt
4 cups finely sliced red cabbage
2 grated carrots
1 thinly sliced yellow pepper
1 sliced English cucumber
Fresh cilantro leaves
Combine peanut butter, hot water, lime juice, honey, sriracha, ginger, garlic and salt in a
small blender and purée until smooth.
Add 2 to 4 tablespoons cool water to thin it out enough to drizzle over salad.
Layer cabbage, carrots, pepper and cucumber in 4 wide, shallow bowls.
Drizzle with the peanut sauce. Sprinkle with cilantro.
Vietnamese Mango & Noodle Salad
¼ cup fresh lime juice
zest of one 1 lime
1 tbsp brown sugar (or substitute unrefined coconut sugar or melted honey)
2 tbsp fish sauce
1 tbsp sriracha
125 g thin rice noodles
1 ripe mango cut into cubes
1 ripe avocado cut into cubes
fresh chopped basil
fresh chopped mint
fresh cilantro
Chopped cashews or peanuts
Cover noodles with boiling water from the kettle.
Let stand 5 min or until tender.
Drain and rinse.
Whisk lime juice with brown sugar or honey, lime zest, fish sauce and sriracha in a small bowl.
Pour over noodles and toss well.
Toss again with mango, avocado and herbs. Garnish with cashews or peanuts.
Soba Noodle Salad with Citrus Miso Dressing
serves 2-3
Goat Cheese, Roasted Beet and Faro Salad
Credit: whatsgabycooking.com
Squash and Sprouts Kale Salad
2 tbsp tamari (low sodium)
Juice of 1 lime
2 tsp apple cider vinegar
1-inch piece fresh ginger root, finely grated
1 garlic clove, finely grated (optional)
¼ cup toasted sesame oil
Sea salt and freshly ground pepper, to taste
Salad:
1 delicata squash, cut lengthwise into thin half-moon-shaped wedges
10-12 brussels sprouts trimmed, halved
2 tbsp avocado oil
Sea salt
Freshly ground pepper
1 bunch kale
¼ cup toasted pepitas or pumpkin seeds
Preheat oven to 400. Line a baking sheet with parchment. Drizzle squash and brussels sprouts with oil and toss with salt and pepper until well coated. Arrange sprouts on baking sheet cut side down, and arrange squash beside sprouts. Roast vegetables for 25-30 minutes or until cooked through and golden.
In a small bowl, wisk together dressing ingredients and set aside.
Trim kale, removing stems, and chop roughly. Place in a large bowl and sprinkle with salt and gently massage kale with your hands.. Then toss with 2 tbsp of the dressing and set aside.
Remove vegetables from oven, let cool for 5 minutes and then toss with kale, adding more dressing as required.
Top salad with pepitas and serve.
Charred Corn, Zucchini and Tomato Salad
2 cobs corn
1 ½ cups seeded zucchini, diced ¼ inch thick (seeding the zucchini prevents it from turning mushy
2 green onions thinly sliced
1 cup cherry tomatoes, halved
Dressing:
1 tbsp apple cider vinegar
3 tbsp extra virgin olive oil
¼ tsp sea salt
Slice kernels from cobs.
Heat light oil in frying pan and add corn kernels, sauté until charred. Remove from pan, add to bowl.
Add zucchini to pan, toss until brown in spots. Add to corn.
Add green onions and tomatoes.
Wisk dressing ingredients and toss with corn mixture and serve.
Greek Lentil Salad
Credit: Yum & Yummer by Greta Podleski
4 cups or 2 cans, 19 oz/540 mL each cooked, drain, and rinse well brown lentils
1½ cups quartered grape tomatoes
1½ cups peeled, diced English cucumber
1 cup diced green bell peppers
3/4cup diced or very thinly sliced red onions
1/2 cup kalamata olives
1/3 cup chopped fresh parsley
1/3 cup chopped, fresh mint leaves
1 cup (4 oz/113 g) crumbled feta cheese, light or regular
Dressing
3 tbsp olive oil
3 tbsp freshly squeezed lemon juice
1 tbsp apple cider vinegar
1 tsp liquid honey
1 tsp Dijon mustard
1 tsp minced garlic
½ tsp dried oregano
½ tsp sea salt
½ tsp freshly ground black pepper
In a large bowl, combine all salad ingredients and mix well.
Whisk together all dressing ingredients in a small bowl or measuring cup. Pour over salad and stir gently. Cover and refrigerate for at least 2 hours before serving.
MAINS AND SIDES
Mains & Sides
Brown & Wild Rice with Mushrooms & Pecans
1 cup brown/wild rice combo
2 cups water (or vegetable broth, no salt added)
½ cup chopped pecans
2 tbsp green onions, chopped (or substitute sprinkle of onion powder)
2 tbsp butter or oil
1 ½ cups sliced mushrooms
Rinse and cook rice in water or broth until tender, approx. 25-40 min
Sauté pecans and onion in butter or oil until slightly toasted. Stir in mushrooms, saute 2 more minutes.
Combine pecan mixture with rice, and enjoy!
Blasted Cauliflower
Remove core of cauliflower only and place on baking sheet. Drizzle with olive oil, and sprinkle with salt. Roast in 375 oven (convection) until tender. Drizzle with dressing, and serve.
This also works well:
Chop 1 head of cauliflower, including core, into bite size pieces and toss with olive oil and salt.
Roast in 375 oven (convection) until tender, stirring frequently.
When cauliflower is done, toss with dressing and serve.
Dressing:
4 tbsp extra virgin olive oil
4 tbsp lemon juice
4 tbsp chopped fresh parsley
2 tbsp grainy mustard
Moroccan Style Chickpeas served in Roasted Buttercup Squash
Credit: @mairlynsmith
1 buttercup squash
Spice Blend:
1 tsp freshly cracked black pepper
1 tsp cinnamon
1 tsp ground coriander
1/2 tsp allspice
1/4 tsp ground cloves
2 tsp ground cumin
Chickpea Filling:
2 tbsp oil
1 diced medium onion
4 diced garlic cloves
2 tbsp diced or grated fresh ginger
2 rinsed, patted dry, diced tomatoes
12 pitted prunes, sliced thinly
1/4 cup water
One 19 fl.oz./540 can rinsed and well drained chickpeas (no salt added)
1 cup chopped kale without stalk
Make sure the rack in your oven is in the middle position. Preheat to 375°F, convection bake. Line a rimmed baking sheet with parchment paper, set aside.
Rinse squash and pat dry. Cut in half widthwise and remove the seeds. Brush cut side with olive oil and sprinkle lighly with salt and pepper. Place cut side face down on the prepared pan. Roast until tender, apporoximately 20-30 minutes.
Prepare Spice Blend:
In a small bowl whisk together pepper, cinnamon, coriander, allspice, cloves and cumin, and set aside.
Begin cooking the chickpea filling:
Heat a 12-14-inch skillet on medium heat. Add oil and onion and sauté until the onions are softened. Add garlic and ginger and sauté for 1 minute. Sprinkle in Spice Blend and stir for another minute. Add tomatoes, prunes, water and chickpeas. Stir well, bring to a boil, cover, reduce the heat to simmer and cook for 15-20 minutes, stirring occasionally, making sure you don't let them dry out. Remove the chickpeas from the heat, add the chopped kale and stir in until wilted.
When the squash is cooked through, remove from the oven, place each half in a shallow bowl, scoop the chickpea mixture into each half and serve.
Spaghetti Squash with Kale Pesto & Roasted Tomatoes
1 spaghetti squash, halved lengthwise and seeded
1 tbsp canola oil
¼ tsp salt
¼ tsp pepper
*1 cup roasted tomatoes
**Kale Pesto
1/3 cup sundried tomatoes, chopped
Goat cheese or mozzarella (optional)
Preheat oven to 400
Brush cut sides of squash halves with oil, sprinkle with salt and pepper.
Place squash cut side down on parchment lined rimmed baking sheet.
Bake until squash is tender, about 40 minutes, turning over half way.
Separate Squash into “spaghetti strands” with fork and leave in shell
Top with 1 cup roasted tomatoes, kale pesto, chopped sun-dried tomatoes (optional: top with mozzarella or goat cheese if desired)
Bake for another 20-30 minutes until bubbling, and if desired, broil for a minute or so at the end to brown cheese
*Roasted Tomatoes
Spread 2 cups halved tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)
**Kale Pesto
1 cup coarsely chopped kale leaves
¼ cup fresh basil leaves
¼ cup fresh parsley
¼ cup extra virgin olive oil
3 tbsp slivered toasted almonds
3 tbsp freshly grated parmesan cheese (or substitute with nutritional yeast)
1 tbsp fresh lemon juice
1 clove garlic chopped
Place all ingredients in a blender, puree until almost smooth.
Pesto may be refrigerated for up to 3 days or frozen for up to a month.
Variation:
Simplify this dish by omitting the roasted and sundried tomatoes. Toss the roasted spaghetti squash strands with the kale pesto, and serve!
Sesame Stir-Fried Veggies
Sauce:
¼ cup tamari
1 tbsp lime juice
1 ½ tbsp honey
1 tsp sriracha
1 tbsp arrowroot powder
Mix together and set aside
2 tbsp sesame oil
2 cloves garlic
1 tbsp fresh ginger, grated
2 jalapenos, finely diced
1 onion, chopped
1 bunch broccoli, chopped into florets
2 peppers, chopped
1 zucchini, chopped
1 pkg mushrooms, chopped
1 tbsp sesame seeds
Stir-fry oil with ginger and garlic for 1 minute, add onion and jalapenos until tender, then add broccoli, until tender/crisp. Add peppers, zucchini and mushrooms, stir fry for another 3-4 minutes, then add sauce, stir-frying for 1 minute longer. Top with sesame seeds, and serve over brown rice.
Broccoli and Cashew Cheese Quinoa Burrito
Cashew Cheese Sauce:
¾ cup raw cashews
1 clove garlic
½ cup unsweetened almond milk
¼ cup nutritional yeast
1 ½ tsp Dijon mustard
1 tsp white wine vinegar or lemon juice
¼ tsp onion powder
½ tsp sea salt
Burrito:
1 cup uncooked quinoa
1 tsp oil
1 clove garlic, minced
1 jalapeño, diced (optional)
1 ½ cups diced onion
Salt and Pepper to taste
¾ cup diced celery
2 cups diced broccoli florets
3-4 tbsp chopped oil-packed sun-dried tomatoes
¼ tsp red pepper flakes
½ cup black beans
¼ cup corn
6 tortillas or large lettuce leaves
Salsa and cilantro to garnish
Make the cashew cheese sauce:
Place the cashews in a bowl of water and soak for minimum 3 to 4 hours, up to 8 hours. Drain and rinse. Place in blender or food processor with remaining sauce ingredients until smooth. The sauce will be very thick.
Make the burrito:
Cook quinoa according to package directions and set aside. In large pan, heat oil, add garlic, jalapeno and onion, sauté until translucent, then season with salt & pepper. Stir in the celery, broccoli, sun-dried tomatoes and red pepper flakes. Sauté 10-15 min, or until broccoli is tender. Gradually add cooked quinoa (**I prefer to use approximately ½ of the cooked quinoa), black beans, corn and cashew cheese sauce until heated through. Spoon mixture onto tortillas, top with salsa and chopped cilantro if desired. Wrap, grill, and serve (or wrap in lettuce leaves for a gluten-free option).
Roasted Carrot with Carrot Top Pesto
Credit: The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community
2 lbs carrots (with tops)
2 cups carrot tops
¼ cup extra virgin olive oil
½ cup grated fresh Parmigiano-Reggiano (*replace with nutritional yeast for a delicious dairy-free pesto)
Juice of ½ lemon
¼-½ tsp salt
Heat oven to 400. Cut carrots in half lengthwise or leave whole if very small.
Spread carrots in single layer on parchment lined baking tray and coat with 2 tbsp olive oil and a pinch of salt. Bake for 25-30 minutes, until they begin to turn golden brown.
Finely chop feathery tops of carrots, discarding tougher stems.
Place carrot tops, olive oil, Parmigiano-Reggiano, lemon and salt in food processor. Process until thoroughly blended but some texture remains. Add additional olive oil if needed to achieve a pesto-like consistency.
When carrots are done roasting, transfer to a serving platter and spoon pesto overtop. Salt and pepper to taste. Serve warm or at room temperature.
Curried Coconut Rice with Grilled Pineapple
Serves 4-6
1 tsp olive oil or coconut oil
1 cup diced onion
1 jalapeno pepper, diced
1½ cups jasmine or basmati rice
1 tsp grated, fresh ginger root
½ tsp medium curry powder
1 can (14 oz/398 mL) canned coconut milk regular, not light
½ tsp sea salt
1 cup diced, grilled pineapple
2 to 3 tbsp minced, fresh cilantro
1/2 cup toasted cashews, chopped
Pour coconut milk into a large measuring cup and add water to make 3 cups. Set aside.
Heat coconut oil in a medium pot over medium heat. Add onions and jalapeno and cook until tender, stirring often.
Add rice, ginger root and curry. Cook and stir for one minute. Add coconut milk mixture and salt to rice in pot. Bring to a gentle boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice is tender, about 12-15 minutes.
Remove rice from heat and let stand, covered, for 10 minutes. Fluff rice and add diced pineapple, cilantro and cashews. Serve hot.
Cooking Tip:
Preheat your gas grill to medium-high heat. Slice the pineapple into ¾-inch-thick rings. Brush the rings lightly with olive oil on both sides. Grill for about 3 to 4 minutes per side, until pineapple is heated through and is sporting some nice grill marks. Done! You can dice it up for this recipe or serve it as a side dish to anything else you’re grilling.
Mushroom and Beet Risotto
3/4 cup red wine
1 14 g pkg dried porcini mushrooms, crumbled
2 cups vegetable broth
2 tbsp butter (for a dairy free option substitute oil)
2 garlic cloves, minced
2 shallots, diced
1 cup arborio rice
1 beet, grated
2/3 cup grated parmesan (for a dairy free option substitute 1/3 cup nutritional yeast)
1 tsp thyme leaves
Garnish options:
amaranth sprouts, beet chips ,shaved parmesan
Pour ¼ cup wine over mushrooms in a small bowl. Microwave for 30 seconds. Let stand until rehydrated.
Combine broth with 1 ½ cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to low to keep warm.
Heat butter or oil in a large wide saucepan set over medium. Add garlic and shallots, and cook until fragrant, about 2 minutes. Add rice and stir until glossy, 1 minute.
Add remaining ½ cup wine and mushrooms with liquid. Stir until rice has absorbed all the liquid, 2-3 min. Add 1/2 cup broth mixture. Stir often until most of the liquid is absorbed, 3-6 minutes. Continue adding broth mixture, ½ cup at a time until absorbed. Keep heat between med/med-low so that mixture is simmering, stirring often until rice is tender.
Stir in grated beet until warmed through. The entire stirring and cooking process should take 25-30 minutes. The risotto should be slightly saucy, but not soupy.
Stir in grated parmesan (or nutritional yeast) and thyme, remove from heat. Garnish with sprouts, beet chips and shaved parmesan. Serve immediately.