Fall Soup (Vegan or Non-Vegan)

Soup is one of those cozy and comforting things— warming, grounding and flavorful, no matter what time of year. Making it from scratch is easy and so helpful to have around for times when you don’t have time or feel like cooking (which for me is often!). Making big batches and freezing containers I find extremely helpful. I also love adding different spices each time for variety, flavor and health benefits.  This soup, made with vitamin-rich butternut squash is a helpful one to have around!

Ingredients

• 4 tablespoons ghee or (grassfed) butter or coconut oil

• 1 onion, chopped

• 1 Granny Smith apple, peeled, cored and chopped

• 2 teaspoons dried sage

• 1 butternut squash, peeled, seeded and cut into chunks

• 4 cups chicken broth, bone broth or vegetable broth

• ¼–½ cup coconut milk

• a pinch or two of nutmeg

• sea salt and pepper

Directions

1. In a large pot over medium heat, melt oil or butter/ghee.

2. Add onion, apple and sage and cook, stirring occasionally, for 8 minutes.

3. Add squash and broth. Bring to a simmer and cook until squash is tender, 15–20 minutes.

4. Transfer mixture to a blender (or use an immersion blender), working in batches if necessary, and puree until smooth. (Be careful blending hot liquids!)

5. Return to the pot, stir in coconut milk to reach desired consistency.

6. Heat through and season with a pinch or two of nutmeg, sea salt and pepper to taste before serving.

Vegetable-Flax Tortillas

Ingredients:

(14 tortillas)

10 cups yellow squash, diced
5 cups yellow pepper
3 cups golden flax meal (soaked and sprouted if possible)

Directions:

1. Place diced squash, yellow pepper and ground flax into a food processor.

2. Process until smooth.
3. Spread mixture1⁄4 inch thick onto a silicone dehydrating sheet.

(Cover full sheet and cut into square shapes after drying or place on

the sheet in round shapes.)

4. Dehydrate at 105 degrees for nine hours or until the top is very dry. 

5. Place a dehydrator tray (without silicone sheet) on top of the tortillas.

6. Hold the two trays together and turn over onto tray without silicone sheet; peel silicone sheet off back side.

7. Dry again in dehydrator until dry, but not crispy (tortilla wraps should be flexible).

8. Remove and store in a zipper storage bag in the refrigerator. 

Coconut-Flax Tortillas

Ingredients

(8 tortillas)

1⁄2 cup of coconut flour
1 teaspoon onion finely chopped
3⁄4 cup of freshly ground flax seed (soaked and sprouted if possible)
1 and 3⁄4 cup of water
1 oz of coconut oil
1/3 teaspoon of Italian herb blend
1⁄2 tsp of pink sea salt

Directions:

1. Mix the coconut flour, ground flaxseed, Italian herbs, and sea salt. 

2. Add the coconut oil, water, chopped onion and mix until you get a

smooth texture.

3. Divide into 4 parts and extend with hand or roller over a“T-flex

sheet’ until you achieved approximately a 10 centimeter diameter. 

4. Dehydrate at 110-120 degrees until you have obtained a firm and

crispy consistency. (This will take approximately 12 hours or more.) 

Fruit Roll Ups

Ingredients:

• 6 Pears (core removed)

• 4 Apples (core removed) – you can also use Applesauce

• 1 lime – Peeled (or the juice from one lime) – This will help preserve the color and the fruit.

Optional Ingredients / Variation Ideas:

• Handful of Spinach (washed)

• Handful of Grapes

• Carrots (washed & peeled)

• Strawberries (washed & de-stemmed)

• 1/2 Banana (peeled – but, don’t over do the banana or the fruit roll-ups won’t dehydrate well and can end up sticky)

• Liquid or Powdered Stevia Extract for Additional Sweetness (use sparingly)

Directions:

• In your VitaMix, combine fruits & veggies until pureed completely. Be sure to use Lime or Lemon to preserve the color and fruit during the dehydrating process. Citrus also adds naturally adds pectin to help bind the fruit.

• Pour fruit mixture onto dehydrator trays lined with ParaFlexx Non-Stick Reusable Liners.

• Dehydrate at 115 degrees for 8-12 hours until entire Fruit Roll Up is dry, but not over dry or hard.

• Serve immediately or store rolled in wax paper, parchment, or plastic wrap in sealed glass container, or ziplock bag… For long term storage, use a food sealer or store in Fridge.

• If stored in container, Use within 7-10 days. Or if refrigerated, use within one month.

This recipe makes approximately 8 Large Circles (or 8 full dehydrator tray sized), but feel free to scale it in half if you don’t need so much.  I cut each large circle in half or quarters before giving them to the kids… its just easier to make large ones instead of multiple small sizes for dehydration & storage.

If you don’t have a Dehydrator, you can use your Oven.  Set the oven at the lowest temperature (mine is 170 degrees).  Line Cookie Sheets with parchment paper & spread mixture evenly with a spatula.  Dry in oven for 2-4 hours depending on your oven.  Do not over dry or the Roll-up can become brittle.

FOODS TO AVOID:

Although these items might dehydrate well on their own, I don’t recommend putting them in your Fruit Roll-Ups (especially in great quantity) – They can cause them to be too sticky or not dry correctly for storage:

• Pineapple

• Honey

• Citrus Fruits (other than Lemon or Lime for preservation)

• Broccoli or very Fibrous Veggies

Rawnola

Ingredients:
1/2 teaspoon cinnamon
1/2 cup gluten free oats
1/4 cup dried cranberries
1/4 cup goji berries
1/2 cup almonds, chopped
1/4 teaspoon sea salt
1/4 - 1/2 cup raw honey, to taste 1/2 cup almond butter

Directions:
Mix all in bowl, starting with 1/4 cup honey. Taste for sweetness. Add more if desired. Dehydrate 8 hours or overnight. Great with almond milk or as a snack to grab.

Sweet Potato Chips

Ingredients:

1 large Sweet Potato

1 tbsp Lemon Juice

1/2 tsp Sea Salt

2 tbsp Olive Oil

1 tsp dried Rosemary flakes

1/2 tsp Paprika

Directions:

1. Wash and dry sweet potato

2. Thinly slice sweet potatoIn a bowl coat sweet potato slices with lemon juice and olive oil

3. Then add rosemary flakes, sea salt, and paprika

4. Place sweet potato slices in a single layer on Excalibur dehydrator trayDry at 125 degrees F for 7 to 11 hours or until sweet potato chips become crisp

5. Let chips cool to room temperature and store in an airtight container

Beet Chips

Ingredients:

3 Beets

1 tbsp Dried Rosemary

1 tbsp Dried Thyme

1 tbsp Olive Oil

1/2 tsp Salt

1/2 tsp Pepper

Directions:

1. Wash beets well.

2. Use mandoline to slice beets into approximately 1/4 inch thick slices.

3. Add beets and all other ingredients to a large bowl.

4. Mix and make sure beets are well coated with seasonings.

5. Marinate for at least 1 hr.

6. Place vegetable slices in a single layer on an Excalibur Dehydrator tray.

7. Dry at 125 degrees F for approximately 10 hours or until all beet slices become crisp chips.

8. Enjoy!

Zucchini Chips

Ingredients:

• 4 cups thinly sliced zucchini about 2-3 medium

• 2 tablespoons extra virgin olive oil or avocado oil

• 2 tablespoons apple cider vinegar

• 2 teaspoons coarse sea salt or pink himalayan

Directions:

1. Use a mandolin or slice zucchini as thin as possible.

2. In a small bowl whisk olive oil and vinegar together.

3. Place zucchini in a large bowl and toss with oil and vinegar.

4. Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.

5. Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours. My temperature setting was 135 degrees F.

6. To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees F for 2-3 hours. Rotate half way during cooking time.

7. Store chips in an airtight container.

Banana Chips

Ingredients: 2-3 Slightly brown-flecked bananas will have the sweetest, most concentrated flavor when dried.

Directions: Peel the bananas. Slice bananas into 1/4-inch or 3/8-inch chips.

Dip each banana slice into the lemon juice (or drizzle lemon juice over all the slices). This lessens browning of the banana chips and adds a bit of vitamin C back into the banana.

Shake off the extra lemon juice and lay the banana slice on the dehydrator tray. Leave enough space between banana slices on the tray to allow sufficient air flow for drying.

Fill the available dehydrator trays with banana slices. Turn the dehydrator on to 135 degrees and go about your day. Check the bananas after about six hours; it typically takes six to eight hours, but this varies depending upon the thickness of the banana slices.

A perfectly dehydrated banana slice is leathery and dry, but might be slightly sticky to the touch. If the bananas tear easily as you remove them from the tray, they’re probably not quite done. Slices that feel at all “fleshy” or soft should go back in for awhile longer. Store in an airtight container.

Half way through, stop the food dehydrator and flip over all the banana slices. The slices are easy to peel off the dehydrator tray when they are warm, and turning ensures dryness.

Test for dryness. If the banana chips are leathery to crisp, they are done depending on if you like them softer or crispier.

Cool the banana chips for a few hours in the food dehydrator before removing them. Pack dried chips into plastic bags when they are fully cool. Store at room temperature.

Carrot Ginger Miso Dressing

This adapted recipe is the perfect thing for a homemade plate of greens or other veggies and grains like quinoa/wild rice, beans, fish etc. Use it to drizzle on top OR as just a salad dressing. 

Ingredients:

• 1/4 cup extra virgin olive oil

• 1/4 cup rice vinegar

• 3 tablespoons miso paste

• 1 tablespoon toasted sesame oil

• 2 medium carrots, roughly chopped

• 1 inch long piece of fresh ginger, roughly chopped

• 3 tablespoons water

• black pepper to taste

 Directions:

1. Add all ingredients to a blender or food processor and blend on high until a thick oily paste has formed. You may add more water if a thinner sauce is desired. Use to perk up any plain old steamed vegetables.

Green Tahini Dressing

Ingredients:

• Small bunch (about 30 sprigs) flat-leaf parsley

• 1/2 cup sesame tahini

• 1-2 large cloves garlic (OR OMIT if needed)

• 4 to 5 tablespoons freshly squeezed lemon juice

• 2 to 6 tablespoons water

• 3/4 teaspoon salt, or to taste

• 1/8 teaspoon cayenne (optional) or other spices you love!

Directions:

Add all ingredients to a blender or food processor and blend on high until a thick oily paste has formed. You may add more water if a thinner sauce is desired. Use to perk up any plain old steamed vegetables.

Lighten Up Lemon Dressing

Yield: Just under 1 cup of dressing

Ingredients:

• 1/4 cup Tahini

• 1 garlic cloves (OR OMIT if too sensitive to garlic)

• 1/2 cup fresh lemon juice (about 2 lemons)

• 1/4 cup Nutritional yeast or a bit more, to taste

• 2-4 tbsp Extra virgin olive oil, to taste

• 1 tsp sea salt + freshly ground black pepper, or to taste

• 3 tbsp water, or as needed

Directions:

Add all ingredients to a blender or food processor and blend on high until a thick oily paste has formed. You may add more water if a thinner sauce is desired. Use to perk up any plain old steamed vegetables.

Avocado Cucumber Dressing

Ingredients:

• ½ ripe avocado

• 2 tbsp olive oil

• 2 tbsp Apple Cider Vinegar

• 1/3 medium cucumber

• Sea salt to taste

• Small pinch of Stevia (optional—add at end if flavor needs adjusting to make it just a tiny touch sweet but barely!)

• Fresh cilantro, oregano, or basil

Directions:

Add all ingredients to a blender or food processor and blend on high until a thick oily paste has formed. You may add more water if a thinner sauce is desired. Use to perk up any plain old steamed vegetables.

Garlic Dressing

Ingredients:

3-4 small anchovies
1 egg yolk
1-3 small garlic cloves (as per your liking, I usually only use one small one)
1 tsp good quality mustard (my favorite is organic brown by Eden Organics)
1/4 cup red wine vinegar (though I much prefer apple cider vinegar it depends on your tastes)

Directions:

Mix all in blender and slowly pour in 1 cup extra virgin olive oil — (don’t over-mix unless you want it to thicken more like mayo!)

One bowl buckwheat cake (gluten free)

10 min prep time/40 min cook time

Ingredients

• 1-1/2 cups buckwheat flour

• 1 cup monk fruit sweetener

• ½ tsp baking soda

• ½ tsp fine sea salt

• 2 large eggs, at room temperature

• ⅔ cup melted organic coconut oil

• 1 tsp vanilla extract

• 1-3/4 cups mashed very ripe bananas

• optional: ⅔ cup semisweet chocolate chips (I like using Lily’s http://lilyssweets.com/baking-chips/)

• ¾ cup coarsely chopped pecans or walnuts

Directions:

1. Preheat oven to 350°F and oil a 9-inch (23 cm) square metal baking pan.(or use cupcake baking dish (l like using the silicone ones — makes it really easy)

2. In a large bowl, whisk together flour, sugar, baking soda, and salt.

3. Add eggs, oil and vanilla to flour mixture and stir with a wooden spoon until just blended. Gently stir in bananas and pecans or walnuts and chocolate chips if so desired.

4. Spread batter evenly in prepared pan. Bake in preheated oven for 35 to 40 minutes or until a toothpick inserted in the center comes out with a few moist crumbs attached. Let cool in pan on a wire rack. Serve warm or at room temperature.

Curried Lentils

Ingredients

• 1 Tbsp Coconut Oil

• 1 medium Onion, sliced

• 1 Tbsp minced Garlic (3-4 cloves) OR OMIT/add just one.

• 1 Tbsp minced Ginger Root

• ¾ cup Red Lentils

• 1 ½ cup organic Coconut Milk

• 1 ¼ cup Water

• 2 Handfusl of Kale, stems removed

• 1 ½ tsp Curry Powder

• 1 tsp Coriander

• ½ tsp Turmeric

• ½ tsp Cumin

• ⅛ tsp Cardamom

• ½ tsp Sea Salt

Instructions

1. Heat oil in a pan over medium high heat. Add the onion and cook for 7-8 minutes until they start to brown. Add the garlic and ginger. Cook for a minute. Add the spices and a splash of water to form a paste. Stir.

2. Stir in the lentils, then add the water and coconut milk. Bring to a boil, then reduce heat to low and add the kale. Cover with a lid. Let simmer for 20 minutes or until lentils are soft. Serve with rice or quinoa even better.

Spinach egg muffins

Ingredients: 

• 9 large eggs

• 2 cups loosely packed baby spinach, chopped

• 1 cup cooked quinoa

• Salt and Pepper or other herbs and spices to your liking. Adding things like cilantro and parsley are ALWAYS a plus. Use them often and generously

Directions:

Heat oven to 350° and coat a 12-cup muffin tin with cooking spray.  In a large bowl, stir together all ingredients. Season with salt and pepper.  Pour egg mixture into muffin cups.  Bake 20 to 25 minutes, until muffins are cooked through.  Cool completely before storing in an airtight container in the fridge for up to 4 days. Alternatively, egg muffins will keep in an airtight container in the freezer for up to 3 months.  Reheat muffins in the microwave, or in a 400° oven or a toaster oven on high for 5 minutes.

Cinnamon Chia-Berry Breakfast Bowl

Ingredients: 

• 3 tablespoons whole chia seeds

• 1/4 teaspoon ground cardamom and cinnamon (to your liking)

• 1/2 cup warm filtered water or warm nut milk

• 1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)

• 2 tablespoons hemp seeds (can also sprinkle in raw pumpkin or sunflower seeds)

• 2 tablespoons unsweetened coconut flakes (optional)

Directions:

In a soup or cereal bowl, combine the chia seeds, cardamom, and cinnamon. Then, pour the water or nut milk over the mixture. let rest to firm up, about 20 to 30 minutes. In the meantime, wash the fruit and slice into bite-sized pieces, if needed. Top the thickened chia seed pudding with the berries, coconut flakes and any seeds. Let soak in fridge to thicken. Enjoy!

Blueberry Banana Nut Smoothie

Ingredients: 

1 cup frozen blueberries2 tbsp. almond butter2 tbsp. pumpkin seeds2 tbsp. chia seeds2 tbsp. hemp seeds4 whole walnuts3 whole brazil nuts1 banana (I prefer when it’s frozen)1 tbsp. extra-virgin coconut oil1/2 cup unsweetened almond milk1 cup waterAlso add plenty of cinnamon

Instructions:

Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled. This will be very filling, I’m sure, so you can either share it or drink for breakfast and then the rest later in the day. Such fantastic nutrition for you!

Glorious Green Smoothie

Ingredients

• 2 cups dark leafy greens

• ½ cucumber, roughly chopped

• ½ avocado

• 1 teaspoon (or more) grated ginger

• 1 tablespoon mint leaves

• ½ cup blueberries

• 3 tablespoons pumpkin seeds

• 2 tablespoons hemp seeds

• 1 tablespoon chia seeds

• Juice of ½ lemon

• 2 cups filtered water

Directions

Step 1 Pop all of these beautiful ingredients into a blender and blend until smooth.

Step 2 Divide into two glasses and enjoy with your favorite person! ; ) OR save the other glass for later…..