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Veggie Stew

6/27/2018

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Veggie Stew with Potatoes and Parsnips

Prep Time: 20 Min

Cook Time: 35 Min

Begin melting the butter in a medium sized saucepot set to medium heat. Once melted, add the garlic and pepper flakes. Cook approximately one minute or until garlic starts to become fragrant. Add the onion, celery, carrot, and fresh rosemary / thyme sprigs, along with a good pinch of sea salt and pepper. Stir and cook 6 minutes.

Add the potatoes and another good pinch of sea salt. Stir and continue to cook 3 – 4 minutes before adding in the parsnips., Continue to cook another 2 minutes.

Pour in the veggie stock and wait for the stew to come to a boil. Once boiled, add the zucchini, corn, onion powder, vegeta, ground thyme, dried marjoram, and the bay leaf. Reduce heat to medium low, cover, and simmer 20 minutes until all veggies are cooked.

Stir in the fresh parsley and serve. ENJOY!

Grocery List

3 Tbsp. Unsalted Butter
3 cloves Garlic, crushed & chopped
1 Yellow Onion, diced
2 Carrots, peeled & sliced
2 stalks Celery, diced
1 Large Parsnip, peeled & diced
3 Yellow Potatoes, chopped
1 Zucchini, chopped
1 C Fresh / Frozen (thawed) Corn
3 ½ C Low Sodium Vegetable Stock
¼ Tsp. Red Pepper Flakes
1 Bunch Fresh Thyme (about 4 – 5 branches)
1 Bunch Rosemary (about 2 – 3 branches)
1 Tsp. Onion Powder
1 Tsp. Vegeta Seasoning
1 Tsp. Ground Thyme
1 Tsp. Dried Marjoram
1 Bay Leaf
Sea Salt / Cracked Pepper
½ C Fresh Parsley, chopped

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Spiced Chickpea Tacos

6/25/2018

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Spiced Chickpeas Tacos

Prep Time: 20 Min

Cook Time: 10 Min

Add all the ingredients for the slaw into a medium sized mixing bowl reserving the dark green onions for garnish. Toss to combine and set aside until needed.

Pour the refried beans into a small saucepot, cover, and set to medium low. Cook 10 minutes before folding in cheddar. Set aside.

**Continue as beans cook.

Add the chickpeas to a medium sized mixing bowl along with all the remaining ingredients for the spiced chickpeas. Toss until chickpeas are all coated in the spices.

Heat a large, non-stick frying pan on just about medium heat. Once heated, add the chickpeas and sauté 6 – 8 minutes until golden. Remove from heat and set aside.

Start by adding a heaping Tbsp. of the cheesy beans to your desired taco (hard or soft) followed by 2 Tbsp. spiced chickpeas. Add desired amount of slaw and finish with a sprinkling of green onions or any of the optional garnishes. ENJOY!

Grocery List
SPICED CHICKPEAS

540ml can Unsalted Chickpeas, drained & rinsed
2 Tsp. EVOO
1 Tsp. Chili Powder
1 Tsp. Ground Cumin
1 Tsp. Garlic Powder
½ Tsp. Onion Powder
¼ Tsp. Dried Oregano
½ Tsp. Sea Salt

REFRIED BEANS

398ml can Refried Beans with Chilis
½ C Cheddar Cheese, shredded

SLAW

½ 397g bag Dole Coleslaw Mix
Drizzle EVOO
½ Red Onion, diced
3 Green Onions, sliced. Light and dark portions separated
½ Lime, juice
Splash White Wine Vinegar
Pinch Sea Salt
Pinch White Sugar

12 Medium Flour Tortillas / Hard Taco Shells
Sour Cream, Guacamole, Cilantro, Hot Sauce - Garnishes

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Chopped Salad with Lemon, Dill, and Chive Vinaigrette

6/20/2018

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Chopped Salad with Lemon, Dill, and Chive Vinaigrette

Prep Time: 20 Min

Add everything from the celery, down to the parsley, to a medium sized mixing bowl.

In a smaller bowl, whisk together the remaining ingredients until fully blended.

Pour the vinaigrette over the salad and toss until combined. Serve immediately or refrigerate until needed.

*Vinaigrette is much tastier at room temperature. Try removing the salad 15 or so minutes prior to your meal for maximum flavour.

Grocery List

2 stalks Celery, diced
4 Green Onions, sliced thin
1 Bell Pepper, diced
½ C Zima Tomatoes, chopped
½ C Feta, approx. ¼ “ cubes
Handful Fresh Parsley, roughly chopped
¼ C EVOO
½ Lemon, juiced
2 Tbsp. Red Wine Vinegar
½ bunch Fresh Chives, chopped
2 Tbsp. Fresh Dill, roughly chopped
¼ Tsp. Red Pepper Flakes
1 Tsp. Sea Salt

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Gnocchi with Blended Tomato Vegetable Sauce

6/18/2018

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Tomato Veg Gnocchi

Prep Time: 25 Min

Cook Time: 30 - 35 Min

Begin heating the EVOO in a medium sized saucepot set to medium. Once heated, add the pepper flakes and garlic cloves. Stir often for a minute or so until the oil has started to turn reddish and the garlic is fragrant.

Add the onion, celery, pepper, and carrot, along with a good pinch of sea salt. Stir and continue to cook 6 – 8 minutes. Add the tomato paste and continue to cook another 3 – 4 minutes.

Pour in the canned tomatoes, add ¼ tsp. sea salt, stir, and wait for the sauce to boil. (Approx. 1 ½ mins) Once boiled, reduce heat to medium low, cover, and simmer 20 minutes. Remove from heat and add the fresh basil.

**Begin the next step approximately 10 minutes before the sauce is ready to be removed from the heat.

Grocery List

4 Tbsp. EVOO
2 cloves Garlic, crushed
1 Yellow Onion, diced
1 Carrot, peeled and diced
2 stalks Celery, diced
1 Red Bell Pepper, diced
1 Heaping Tbsp. Tomato Paste
798ml can Diced Tomatoes
½ Tsp. Red Pepper Flakes
½ C Fresh Basil
1 Tbsp. Unsalted Butter
Sea Salt

4 C Gnocchi
1 C Mozzarella, shredded
Grated Parm, Fresh Parsley, Fresh Basil - Garnish

Begin heating a large pot filled ¾ of the way with cold water on medium high heat. Once boiled, season liberally with sea salt and add the gnocchi. Boil the gnocchi according to package directions and once cooked, strain it from the pot into a large mixing bowl. Toss the gnocchi with the mozzarella cheese in the bowl until evenly distributed. Turn off and save the pasta water.

Use an immersion blender (or a high-quality blender appropriate for warm foods) to puree the sauce until no chunks remain. Add pasta water and re blend to thin out the sauce to your desired consistency. Fold in butter, taste, and adjust salt if desired.

For service, add a serving of gnocchi to a separate mixing bowl with a few ladles of sauce and toss until combined.

Transfer the sauced and tossed gnocchi to a serving bowl / plate and garnish with fresh chopped parsley, basil, and/or grated parmesan. ENJOY!

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Coconut Paneer Masala

6/13/2018

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Coconut Paneer Masala

Prep Time: 20 Min

Cook Time: 34 - 37 Min

Begin heating a large, deep frying pan set to medium. Add in the cardamom and coriander and let them toast until they become fragrant (3 or so minutes). Once fragrant, transfer them to a spice grinder and pulse until broken down. Pour the spices into a small mixing bowl.

Add the remaining spices to the bowl and stir together. Set aside.

Begin melting 2 Tbsp. coconut oil over medium heat in that same large, deep frying pan. Once melted, pour in the EVOO and add the cubed paneer in a single layer. Let them sizzle and fry for 2 minutes before flipping them for another 2 – 3 minutes until nice and brown on two of the sides. Strain onto a paper towel lined plate and set aside.

Add the remaining Tbsp. coconut oil to the frying pan. Once melted, add the pepper flakes and minced garlic. Stir often and cook 1 minute or until garlic has become fragrant. Add in the tomato paste, a good pinch of sea salt, and stir once again. Let that cook another 2 – 3 minutes.

Grocery List

3 Tbsp. Coconut Oil
1 Tbsp. EVOO
3 cloves Garlic, crushed & minced
2 Tbsp. Tomato Paste
½ 796ml can Crushed Tomatoes
400ml can Full Fat Coconut Milk
½ Tsp. Red Pepper Flakes
1 Tbsp. Coriander Seeds
2 Tsp. Cardamom Pods
Spices
2 Tsp. Garlic Powder

2 Tsp. Cumin Powder
1 Tsp. Turmeric
½ Tsp. Ground Cloves
½ Tsp. Cinnamon
½ Tsp. Ground Nutmeg

375g package Paneer Cheese, cut into cubes
½ Tsp. + Sea Salt
Fresh Cilantro, Lime - Garnish

Add the spices to the pan and stir. Continue to cook 1 – 2 minutes before pouring in the coconut milk and crushed tomatoes along with ½ Tsp sea salt. Wait for this to boil (about 2 minutes) and once boiled, cover and reduce heat to medium low. Simmer 12 – 15 minutes.

Add the paneer back into the pan with the masala sauce. Stir to coat them entirely and return cover. Continue cooking 3 minutes. Taste and adjust salt if desired.

For service, enjoy the paneer masala over a bed of your favourite grain with some fresh cilantro and a lime wedge for garnish. ENJOY!

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Creamy Sweet Potato Soup

6/11/2018

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Creamy Sweet Potato Soup

Prep Time: 15 Min

Cook Time: 30 - 35 Min

Begin melting the butter in a medium sized saucepot over medium heat. Add the EVOO and wait for bubbling. Once bubbly, add the crushed garlic, pepper flakes, and ginger paste. Stir and cook 1 minute.

Add the onion, pepper, and carrot, along with a good pinch of sea salt. Stir and cook 5 minutes.

Add the chopped sweet potato, vegeta, turmeric, garlic and onion powders, and another good pinch of sea salt. Stir, cover, and cook another 5 minutes.

Remove cover, pour in the vegetable stock and milk, and wait for the soup to boil. (Approximately 3 minutes) Once boiled, reduce heat to medium low, cover, and simmer 15 minutes.

Remove from heat and blend using an immersion blender until smooth. If needed, thin out with additional stock / milk. Return the soup to the heat and slowly pour in the whipping cream. Wait for the soup to bubble again before tasting and adjusting salt if desired.

Serve and ENJOY!

Grocery List

1 Tbsp. EVOO
2 Tbsp. Unsalted Butter
2 cloves Garlic, crushed
1 Yellow Onion, chopped
1 Orange Bell Pepper, chopped
2 Carrots, peeled & chopped
2 Large Sweet Potatoes, peeled & chopped
2 ½ C Low Sodium Vegetable Stock
1 C 2% Milk
CREAM
½ Tsp. Pepper Flakes
2 Tsp. Ginger Paste
1 Tsp. Garlic Powder
1 Tsp. Onion Powder
1 Tsp. Turmeric Powder
1 Tsp. Vegeta Seasoning
Sea Salt

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Cauliflower Veggie Casserole

6/6/2018

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Cauliflower Veggie Casserole

Prep Time: 30 Min

Cook Time: Approx. 1 Hr 10 Min

Begin melting the butter with EVOO for the cauli sauce in a medium sized saucepot set to medium. Once melted and bubbly, add the garlic cloves and stir often for 1 – 2 minutes until fragrant. Add the onion and a pinch of salt, stir, and cook 3 – 4 minutes.

Add the cauliflower, veg stock, water, vegeta, and garlic & onion powders. Cover and simmer 20 – 25 minutes until cauliflower is tender.

**Continue while cauliflower cooks.

In a large frying pan, begin melting the butter with the EVOO for the veggie sauté. Once melted, add the leek, carrot, celery, dried thyme, and pepper flakes. Season with sea salt and cracked pepper and cook 5 – 6 minutes.

Add the potatoes, broccoli, and snap peas. Season again with sea salt and pepper, stir, cover, and continue to cook 5 minutes.

Add the fresh corn and frozen peas again seasoning with salt and pepper. Stir and continue to cook 1 – 2 minutes. Remove from heat.

Preheat oven to 375 F

To finish the cauli sauce, use an immersion blender to puree until smooth and creamy. Stir in the whipping cream and taste, adjusting salt if desired.

Pour the cauli sauce over the veggies in the frying pan and stir everything together. Transfer the casserole to a 3 ½ qt. baking dish that has been sprayed with cooking spray.

Wipe out the frying pan and begin melting the butter for the crumb topping on medium low. Once melted, add the crumbs, thyme, and Italian seasonings. Stir and cook until crumbs become fragrant. Sprinkle the lightly toasted crumbs over the casserole.

Cover and bake for 25 minutes. Remove cover and continue baking 15 minutes until crumbs are toasty and casserole is bubbly. Remove and set onto a wire rack to cool for 5 minutes before serving.

For service, enjoy a few scoops of the casserole with a garnish of fresh, chopped parsley if desired. ENJOY!

Grocery List
CAULI SAUCE

2 Tbsp. Unsalted Butter
2 Tbsp. EVOO
1 Yellow Onion, diced
3 cloves Garlic, crushed
1 Head Cauliflower, broken down into smaller florets
1 Tbsp. Vegeta Seasoning
½ Tsp. Garlic Powder
½ Tsp. Onion Powder
1 C Low Sodium Vegetable Stock
1 C Cold Water
½ C Whipping Cream
Grated Nutmeg
Sea Salt

VEGGIE SAUTE

2 Tbsp. Unsalted Butter
1 Tbsp. EVOO
3 Leeks, halved lengthwise and sliced
2 stalks Celery, sliced
2 Carrots, peeled & sliced into rounds
4 Yellow Potatoes, chopped
1 small Head Broccoli, broken down into smaller florets
1 C Snap Peas, cut in half
2 Cobs Fresh Corn, corn removed
1 C Frozen Green Peas
½ Tsp. Red Pepper Flakes
1 Tsp. Dried Thyme
Sea Salt / Cracked Pepper

CRUMB TOPPING

1 Tbsp. Unsalted Butter
½ Seasoned Italian Breadcrumbs
½ Tsp. Dried Thyme
1/2 Tsp. Dried Italian Seasonings

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Oil & Vinegar Potato Salad

6/4/2018

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Oil & Vinegar Potato Salad

Prep Time: 10 Min

Cook Time: 15 - 20 Min

Fill a medium sized pot three quarters of the way with cold water and set it onto medium high heat. Add the potatoes and bring to a boil. Once boiled, reduce heat slightly and continue to boil for 15 – 20 minutes until fork tender. Once cooked, strain and set potatoes into a cold water bath to stop their cooking.

Once cooled, slice the potatoes approximately ¼” thick and add them to a medium sized mixing bowl. Add in the remaining ingredients and toss until everything is thoroughly mixed. Taste and adjust salt if desired.

Enjoy right away or refrigerate until needed. Try removing the salad from the fridge 15 minutes prior to enjoying as the vinaigrette tastes best at room temp. ENJOY!

Grocery List

680g bag Mini Yellow Potatoes
½ Red Onion, thinly sliced
¾ C Fresh Parsley, chopped
¼ C EVOO
¼ C Red Wine Vinegar
½ Tsp. Sea Salt

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R E C I P E S

Veggie Stew

Spiced Chickpea Tacos

Chopped Salad with Lemon, Dill, and Chive Vinaigrette

Gnocchi with Blended Tomato Vegetable Sauce

Coconut Paneer Masala

Creamy Sweet Potato Soup

Cauliflower Veggie Casserole

Oil & Vinegar Potato Salad

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