Delish and Nutrish Recipes: Sweet Potato Soup with Avocado and Chipotle-Citrus

This easy Sweet Potato Soup is blended in just a matter of minutes so that you can whip it up in a flash. So if you are in the mood for some cozy soup, but do not feel like spending hours slow-simmering some stew, make this! It is made special by serving with some silky cubes of avocado on top. Crumbled jalapeno corn chips too. I season it with my favorite spices and accents like chipotle and citrus. And this healthy blend is loaded with vitamin A! 



Change it Up. Pumpkin or Squash Too. Not sweet potatoes? Craving pumpkin or winter squash? I actually have two recipe versions for you. One that includes a slow, oven-baked sweet potato as the base - as shown in my photos. Or you can sub in canned pumpkin OR butternut squash puree in place of the potato.

I loved this soup so much that I enjoyed the sweet potato version for lunch and whipped up a canned pumpkin version at dinnertime.

Broth. I used Imagine Foods vegan No-Chicken Broth for my soups. It has a very savory veggie flavor that I love. I bought it at Whole Foods. It is like "vegan chicken broth." But vegetable broth is perfect to substitute if needed. I know it is easier to find!


Sweet Potato Soup + citrus + chipotle
vegan, serves 1-2

1 cup mashed sweet potato (from a baked sweet potato - all sticky and sweet)
1/2 cup+ No-Chicken Broth (or substitute vegetable broth) -- add more to thin out to desired consistency
1/2 cup soy milk*, original or plain or unsweetened flavors (I used Soy Dream)
*almond milk will work too

Add to taste (what I used):
* orange or satsuma zest (a pinch)
* salt (3 pinches)
* chipotle powder (1/2 tsp)

Garnish:
1/4 cup diced avocado
2-3 tortilla chips, crushed (I used red, spicy jalapeno chips!)
dash of seasoned chili salt

Optional: nutritional yeast, canned white beans (blended in), cinnamon, black pepper, cayenne, lime juice (lime wedge served on side), parsley or chopped spinach served over top.

lower sodium note: salt is very important for this recipe! It brings out all the flavors of the sweet potato base! If you need to go light on sodium, however, give lime or apple cider vinegar a try to perk things up..

Directions:

1. Preheat oven to 400 degrees.
2. Bake your sweet potato until tender.
3. Remove potato skin, add to blender along with the broth and non-dairy milk. Blend on low until smooth. Taste a drop to see that it is slightly bland at this point. Add the salt and spices to taste. I added the zest last and folded it into the poured soup.
4. Serve with garnish or avocado and crushed chips over top.

Nutrition (per recipe):
Calories: 259kcal, Fat: 3g, Carbs: 47g, Protein: 12g
Fiber: 7g, Vita A: 776%, Vita C: 65%, Iron: 13%, Calcium:23%
also rich in potassium, manganese and B vitamins.

note: The hot potato should warm the soup enough to be served as is - or you can warm on the stove or microwave until hot enough to suit your taste buds.

Pumpkin or Butternut Squash Version: You can use the same recipe, subbing out the sweet potato. You may need less liquid to thin out this version of soup. You will need more salt since the pumpkin and squash are both very bland on their own. 

Delish and Nutrish Recipes: 2 RAW Donut recipes

Two Raw Donut Recipes: Raw Chocolate Donut Bits and Raw Mango Sunflower Energy Balls

Who ever said donuts had to be fried and filled with sugar to be tasty never tried these. Raw donut recipes are all the rage, filled with nutritious, health promoting ingredients. I dare you to just eat one.

Even indulging on one coffee donut can produce unwanted weight gain and a general feeling of sluggishness. Raw donuts will actually give you energy rather than take it away. Once more raw foods aficionados say they are usually first attracted to this type of donut because the recipes do not contain wheat, refined sugar, eggs or dairy products, which eliminates the need to work around several food sensitivities. 


Raw Chocolate Donut Bits


Ingredients:
1/2 cup organic almonds
1/2 cup pecans
1/4 cup coconut flakes (unsweetened)
1/4 cup raw shelled hemp seeds
1/4 cup cocoa powder
4 soft pitted dates
1 Tbsp coconut oil 
2 Tbsp. maple syrup
1/2 tsp. vanilla
dash of sea salt

In a food processor, combine almonds, pecans, coconut and hemp seeds. Process until a fairly fine flour is formed. Add cocoa, dates, maple syrup, coconut oil, vanilla and sea salt. Process again, to form a loose dough. Shape the dough into mini donut rounds. Let the donuts sit on a cooling rack for 2 hours to firm up the outside (inside will remain soft). Refrigerate leftovers.


Raw Mango Sunflower Energy Balls

Ingredients:
1/2 cup raw cashews
1/2 cup raw sunflower seeds
2/3 cup dates
2/3 cup dried mango
1 Tbsp coconut oil 
1 Tbsp. maple syrup 
1/2 tsp vanilla
pinch salt

Place everything into a food processor and pulse until the mixture comes together in a cohesive and slightly-sticky ball. Roll into balls and store in the freezer. (Or optionally roll in shredded coconut and then store in the freezer. 

Delish and Nutrish Recipes: Banana Chips without a Dehydrator

Crispy Banana chips can be quite a treat!  We don't have a dehydrator, so I hadn't attempted to make or own dried bananas, until this weekend.  Not only was it super simple, they turned out perfectly crispy (rather than the chewy texture I was afraid we'd get).  

Bananas are a great food to include in your families diet!  Bananas are a good source of:

• Fiber- for regularity
• Vitamin B6- for energy
• and folate- for neural development

If you have any bananas on your counter right now, take them out for these healthy snacks.

First, we sliced bananas as thinly as possible and placed in a bowl.

We covered the bananas with water, and 3 TBL lemon juice.

Second, we ladled the banana slices out and placed them on a paper towel to blot excess water.

Third: We took the paper towel off, and arranged the bananas on a cookie sheet on parchment paper.

Fourth: Bake at the very lowest setting of your oven.

I used 170 degrees for about 5 hours.  After 5 hours, I flipped the bananas over, so the underside could get crispy as well, then I put back in the warm oven, turned the oven off, and let them sit in the oven overnight.  By morning, both sides were crispy.

Finally: EAT!  Or, add to your favorite trail mix.

Delish and Nutrish Recipes: Healthy MAC N "CHEESE"

HEALTHY MAC N "CHEESE"

This recipe is DAIRY FREE, SOY FREE and GLUTEN FREE. It is a great alternative to 'cheese'!


Makes plenty for 4 people!

Ingredients:
1 cup extra virgin coconut oil plus extra for cooking
1 cup of coconut milk
one brown onion diced
1/4 cup nutritional yeast
3 cloves of garlic diced
1 tablespoon himalayan salt
1/2 cup fresh thyme
1 tablespoon of sesame oil
1 cup of chopped cauliflower
1 packet of brown rice pasta - macaroni!
5 cups of vegetable stock
(or make your own vegetable stock: boil for 1.5-2 hours in a large pot... 5 cups of water with 2 carrots diced, 2 tomatoes chopped, 3 celery stalks chopped, 1 small onion diced, 2 cloves of garlic diced, one leek chopped, 3 tablespoons of himalayan salt, a handful of bay leaves, 2 tablespoons of thyme and 2 tablespoons of parsley... After boiling drain so you are left with the liquid. Use this as vegetable stock and you can store in glass jar in fridge for one week. Discard the fiber of the vegetables, use it for compost or eat it, do what you like to be resourceful.)

Action:
1. In a large pot add the vegetable stock and coconut oil and bring to the boil. Stir and then add the pasta.
2. While the pasta is boiling, in a fry pan heat extra virgin coconut oil. Add the onion and garlic and fry until golden. Then Add the salt and thyme and fry together for a couple minutes and then add all of this fry into the pasta pot.
3. Next add the chopped cauliflower, coconut milk and thyme and let simmer on medium heat for 4 minutes.
4. Add the nutritional yeast and stir.
5. Add the sesame oil as the sauce starts to thicken.
6. It is ready when the pasta is cooked and the sauce is thicker.

TIP:
+ To make the sauce thicker add more nutritional yeast, cauliflower and/or pasta.
Try adding one chopped zucchini!
+ If it becomes too dry add more sesame or coconut oil.
+ If you want it cheesier add more nutritional yeast!
+ Add more salt if you like it saltier!
+ Add peas for some color.
+ Add turmeric to make it more yellow!
+ Add curry powder for MAC N CHEESE CURRY STYLE ;)

This recipe is DAIRY FREE, SOY FREE and GLUTEN FREE. It is a great alternative to 'cheese'!

Delish and Nutrish Recipes: Savory Rice & Cheese Cake Recipe with Spinach & Roasted Red Peppers {Vegetarian}

Savory Rice & Cheese Cake Recipe with Spinach & Roasted Red Peppers {Vegetarian}

This vegetarian savory rice & cheese cake recipe is a great option for Meatless Meals. It’s loaded with spinach, roasted red peppers and gooey mozzarella cheese. I personally use Quinoa in place of the rice and Vegetarian Cheese =) 

The recipe:

In a medium saucepan, combine brown rice, water and 1/2 teaspoon kosher salt. Cook according to package directions. Fluff with a fork.

Preheat the oven to 400 degrees F. Prepare an 8-inch spring form pan by coating it with cooking spray and sprinkling the cornmeal on the bottom and along the sides.

Rinse the spinach leaves under water and put the wet leaves in a large saucepan set over medium heat. Cover and let the spinach leaves wilt, about 2 minutes. Drain, but don’t squeeze out the extra water.

In a medium bowl, whisk the eggs. Add the wilted spinach, nutmeg, salt and pepper, and stir to combine.

Heat the olive oil in a large saucepan set over medium heat. Add the onion and cook, stirring occasionally, until the onions are translucent and tender. Add the garlic and cook for an additional minute.

Add the rice to the onions. Stir in the roasted red peppers, mozzarella, Parmesan cheese and parsley, along with the spinach and egg mixture.

Transfer the rice mixture to the prepared pan and level the top with a spatula.

Bake until the “cake” is set and golden brown on top, 35 to 40 minutes. Let it sit in the pan for 10 minutes.

Invert the pan onto a large plate and carefully remove springform pan ring and bottom. Cut into wedges and serve.

Delish and Nutrish Recipes: Quinoa Salad with Apple, Chickpeas, Toasted Almonds & Apple Cider Vinaigrette Recipe

Quinoa Salad with Apple, Chickpeas, Toasted Almonds & Apple Cider Vinaigrette Recipe

With an abundance of crisp, ripe apples at the markets and leftover Gorgonzola cheese in the fridge, this salad came together with little effort.

The sweet and salty flavors are punctuated by a light vinaigrette made of apple cider, a little olive oil, apple cider vinegar & a pinch of salt. Toss everything together in a bowl, along with some toasted slivered almonds and chopped green onions. Dinner is served. A meatless one, at that.

The recipe:

The salad:
In a fine-mesh strainer, rinse the quinoa well and drain.

In a medium pot, combine the quinoa and water. Bring to a boil, then cover and turn heat to low. Cook until all the water is absorbed, about 20 minutes. Remove from the heat, fluff the quinoa and transfer to a cookie sheet, spreading the quinoa in a thin layer, to cool.

In a large bowl, mix together the cooled quinoa, almonds, chickpeas, apple, Gorgonzola cheese and green onions.

The vinaigrette:
Whisk together white apple cider, apple cider vinegar, olive oil, agave nectar and salt.

Pour the dressing over the quinoa salad and toss to coat. Serve over a bed of spinach or arugula, if desired.

Ingredients

The salad:
• 1 cup quinoa
• 2 cups water
• 1/2 cup sliced almonds, toasted
• 1 can (14 oz.) chickpeas (Garbanzo beans) - (I prefer Bush's Beans)
• 1 large Gala apple, cored and chopped
• 3 tbsp Gorgzonzola cheese
• 2 green onion, thinly sliced (green & white parts)
The vinaigrette:
• 1/3 cup apple cider or apple juice
• 3 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 tsp agave nectar or honey
• 1/4 tsp kosher salt

Instructions

The salad:
1. In a fine-mesh strainer, rinse quinoa well and drain.
2. In a medium pot, combine quinoa and water. Bring to a boil, then cover and turn heat to low. Cook until all the water is absorbed, about 20 minutes. Remove from the heat, fluff the quinoa and transfer to a cookie sheet, spreading the quinoa in a thin layer, to cool.
3. In a large bowl, mix together cooled quinoa, almonds, chickpeas, apple, Gorgonzola cheese and green onions.
The vinaigrette:
4. Whisk together white apple cider, apple cider vinegar, olive oil, agave nectar and salt.
5. Pour the dressing over the quinoa salad and toss to coat. Serve.

Delish and Nutrish Recipes: Healthy Mushroom, Orzo & Swiss Chard Soup Recipe {Vegetarian}

Healthy Mushroom, Orzo & Swiss Chard Soup Recipe {Vegetarian}

The recipe:
Heat 2 teaspoons olive oil in a large saucepan set over medium heat.

Add the onion and garlic, and cook, stirring occasionally, until onions are translucent, 4 to 5 minutes.

Add the remaining 1 teaspoon olive oil, mushrooms, pepper and sage. Cook, stirring occasionally, until the mushrooms are tender, about 5 minutes. Stir in the balsamic vinegar.

Add the vegetable broth to the onions and mushrooms. Stir well. Bring the mixture to a boil over medium-high heat.

Add the orzo and cook until the orzo is almost al dente.

Add the Swiss chard, cover the saucepan and cook for about 3 minutes, or until the Swiss chard is wilted. Serve it up!

Ingredients

• 3 tsp olive oil, divided
• 1/2 large sweet onion, diced
• 1 clove garlic, minced
• 12 oz. crimini (baby bella) mushrooms, sliced
• 1/2 tsp freshly ground black pepper
• 1 tbsp minced fresh sage
• 1 tbsp balsamic vinegar
• 7 cups vegetable broth
• 2/3 cups whole wheat orzo
• 4 cups chopped Swiss chard
• Salt and pepper to taste

Instructions

1. Heat 2 teaspoons olive oil in a large saucepan set over medium heat.
2. Add the onion and garlic, and cook, stirring occasionally, until onions are translucent, 4 to 5 minutes.
3. Add the remaining 1 teaspoon olive oil, mushrooms, pepper and sage. Cook, stirring occasionally, until the mushrooms are tender, about 5 minutes. Stir in the balsamic vinegar.
4. Add the vegetable broth to the onions and mushrooms. Stir well. Bring the mixture to a boil over medium-high heat.
5. Add the orzo and cook until the orzo is almost al dente.
6. Add the Swiss chard, cover the saucepan and cook for about 3 minutes, or until the Swiss chard is wilted. Serve it up!