DANIELLA CHACE

42 Dinner Recipes

Beat Breast Cancer – DINNER

Table Of Contents

Dinner

Meals 

Fire Roasted Marinara and Vegetables

Garlic Curry

Garlic Chickpea Curry

Pecan Veggie Burgers

Baked Beet Burgers

Nut burgers

Nut Loaf

Pasta Dish

Creamy Lemon Alfredo

Tahini Mac n Cheese

Mac n Cheese Made from tahini and cashews 

Vegan Sushi Bowl

Vegan Poke Bowl

Spring Roll Bowl

Burrito Bowl

Power Bowl

Power Veggie Bowl

Salads

Rosemary Citrus Salad

Island Coleslaw

Creamy Coleslaw & Cajun Coleslaw

Kraut Salad with Apricots

Fresh Lemon-Ginger Salad

Watermelon Salad 

Sauces 

Cashew Cream

Garlic Hemp Pesto 

Miso Butter

Miso Dressing

Soups 

White Miso Soup

Vegetable Soup with rice

Chai Butternut Squash Soup

Hearty Veggie Chili

Sides

Sautéed Brussels Sprouts in ginger garlic dressing

Pan Roasted Brussel Sprouts with ginger and lime   

Herbed Garlic Fries

Steamed Broccoli with Miso Dressing

Cauliflower Rice

MEALS 

FIRE ROASTED MARINARA VEGETABLES 

6 cloves garlic, minced

1 stalk celery, chopped

2 cups canned fire-roasted tomatoes, drained

2 cups onion, chopped

1 cup fresh basil, chopped

1/2 cup carrot, chopped  

1/4 cup toasted hulled hemp seed

2 tablespoons extra virgin olive oil

1 tablespoon fresh rosemary, chopped 

1 tablespoon Hungarian paprika

1 tablespoon balsamic vinegar

1 teaspoon lemon juice

Salt and pepper to taste

Sauté veggies and garlic in olive oil. Add tomatoes, herbs, and spices. Blend in a food processor or blender for 30 seconds. Add balsamic vinegar, lemon juice, salt, and pepper and blend for a few seconds more. Return the tomato sauce to the sauté pan and heat. Serve over steamed cruciferous vegetables and noodles. 

Serves 4

Culinary Tip: Serve this flavorful sauce over vegetables, gluten-free noodles, spiralized zucchini, lentil noodles, and/or cauliflower rice.

GARLIC CURRY 

3 cloves minced garlic

3 cups steamed vegetables

2 cups coconut milk

1 cup chickpeas, soaked 

2 tablespoons extra virgin olive oil

1 tablespoon dried basil

1 tablespoon garlic powder

1 teaspoon salt

1/2 teaspoon turmeric

1/2 teaspoon red pepper flakes

1/4 teaspoon freshly ground black pepper

In a large sauté pan, sauté garlic and herbs in olive oil for 2 minutes, then add vegetables and coconut milk, cover and simmer for 10 minutes. Serve over steamed vegetables such as broccoli, Brussels sprouts, and cabbage.

Culinary Tip: Buy dried chickpeas from bulk at your local coop and soak them in water overnight. Make sure to use filtered water and add enough water to thoroughly cover the chickpeas even as they swell from absorbing water.

Serves 6

Health Tip: Cruciferous vegetables such as broccoli, Brussel sprouts, and cabbage contain indole-3-carbinol, a phytochemical that inhibits the proliferation of breast cancer cells.

GARLIC CHICKPEA CURRY

Perfectly spiced with a garlicky kick, this curry is ideal for an easy weeknight dinner.

1 medium onion, chopped

1 medium carrot, diced

1 red bell pepper, chopped

6 cloves garlic, minced

1 lime, cut into wedges

1 ½ cups chickpeas, cooked and drained

1 ½ cups coconut milk

1 ½ cups chopped tomatoes, canned or fresh

1 cup fresh cilantro

2 tablespoons curry powder

2 tablespoons extra virgin olive oil

1 teaspoon ground cumin

1 teaspoon ground ginger

1 teaspoon ground turmeric

¼ teaspoon red pepper flakes

Salt and pepper to taste

In the base of a dutch oven or large pot heat oil over medium heat. Add onions and carrots and saute until onion is translucent. Add spices, garlic, bell pepper, and zucchini and cook until fragrant, about 2 minutes. Add chickpeas, tomatoes, and coconut milk and bring to a gentle simmer. Lower heat and cook, covered for 15-20 minutes or until sauce has thickened and vegetables are tender. Serve with lime wedges and top with fresh cilantro. Serves 4.

PECAN VEGGIE BURGERS

These delicious burgers are made with protein-rich beans and nuts and flavorful spices and veggies. Top with your favorite burger condiments and sauces.  

1 ½ cup kidney beans, cooked and drained

1 yellow onion, chopped

1 carrot, chopped

1 portobello mushroom, chopped

1 ½  cup pecans or walnuts, raw

¾  cup rolled oats

¼ cup gluten-free flour

6 tablespoons water

2 tablespoons flaxseed

2 tablespoons olive oil

2 tablespoons fresh parsley, minced

1 tablespoon ground cumin

2 teaspoons paprika

2 teaspoons smoked paprika

1 teaspoon salt

1 teaspoon miso paste

¼ teaspoon black pepper

In the base of a food processor, combine flaxseed and water and let rest for 5 minutes. Heat one tablespoon olive oil in a pan over medium heat and add onion. Stir and cook until onion softens and turns golden. Add portobello and garlic and continue to cook for an additional 2-3 minutes, then add mixture to the food processor and pulse to combine. Add all remaining ingredients to the food processor and pulse until just combined, scraping down sides as needed. Take care not to overmix. Heat remaining oil in a large pan. Scoop about ½ cup of mixture into a hot pan, press down lightly with a spatula and sprinkle with a pinch of salt and pepper. Cook until nicely browned on both sides, about 6-10 minutes. Serve with your favorite burger condiments. Serves 6.

Cooked patties can be refrigerated for up to 5 days or frozen between wax paper and stored in the freezer for up to 3 months. 

BAKED BEET BURGERS

Vibrant beets give these veggie burgers a delicate sweetness while plant-based proteins make for a satisfying meal.

2 medium beets, raw, peeled and shredded, about 2 cups

1 cup sunflower seeds or pumpkin seeds, raw

1 cup black beans, cooked and drained

½ cup rolled oats

¼ cup ground flaxseed

2 cloves garlic

1 tablespoon tamari

1 teaspoon dried rosemary

1 teaspoon smoked paprika

½ teaspoon dried thyme 

½ teaspoon salt

¼ teaspoon cayenne 

Preheat the oven to 375. In the base of a food processor add sunflower seeds, oats, flaxseed, garlic, and all spices and blend until just combined. Add in shredded beets, beans, and tamari and pulse until mixture comes together. Be careful not to overmix. Line a baking sheet with parchment paper and scoop a scant ½ cup amounts at a time to form 6 patties. Space evenly on a prepared baking sheet and bake on the middle rack in the oven for 20-25 minutes. Carefully flip burgers and continue to bake on the top rack of the oven for an additional 15-20 minutes or until burgers are golden brown and edges are crispy. Serve with your favorite burger toppings. Burgers can be stored in the refrigerator for up to 5 days or frozen for up to 2 months. Serves 6.

VEGGIE BURGER

Veggie Burger Patties

Ingredients:

1 can black beans 

1 handful spinach 

1 cup roasted sweet potatoes 

⅔ cup buckwheat flour 

2 tablespoons fresh parsley

1 tablespoon olive oil 

2 teaspoons Red Thai curry paste 

1 teaspoon of salt

½ teaspoon of smoked paprika 

Add beans into the mixing bowl, and mash beans down. Add roasted sweet potato, fresh parsley, spinach, salt, black pepper, and smoked paprika and mix/ mash ingredients together with your hands. Add olive oil to the mixture, ⅓ cup buckwheat flour, red Thai curry paste, and mix/ mash. Add ⅓ cup more buckwheat flour to shape into a whole block. Grab an ice cream scooper to scoop a perfect patty’s worth, place patties on a parchment paper-lined plate, and flatten them into patties with fingers. Sprinkle pepper, salt, and 1 teaspoon of corn mill covering patty to keep the patty from sticking. Cook both sides on medium-high heat until patty browns. 

Serve with spinach, tomato, fresh onion slices, sauces of choice, and sprouted grain bun.

https://www.pickuplimes.com/single-post/2016/12/28/Bean-Oat-Burger-with-3-ingredient-Cajun-Mayo

Burger Patty

1 medium yellow onion, finely diced

(needs proper amount) Portobello Mushroom, cubed

2 cloves garlic, crushed 

1 ½ cups  cooked pinto beans*

1/3 cup  raw or roasted sunflower seeds (or walnuts)

3/4 cup  rolled oats (or breadcrumbs) 

2 tablespoon ground flax seeds 

1 teaspoon olive oil

1 teaspoon each ground cumin, paprika powder, cajun seasoning spice

Servings Suggestions:

4-6 burger buns 

2 medium red bell peppers, thinly sliced

4 cups button mushrooms, thinly sliced

1 cup arugula (or sub other leafy green of choice) 

Creamy Coleslaw (optional)

1/4 cup raw or pickled jalapeño slices (optional) 

1 teaspoon olive oil

1/2 tsp each ground cumin, paprika, onion, & garlic powder 

Cajun Mayo

1 lime, juiced

1/3 cup raw cashews, soaked in water for 1 hour

2 teaspoon cajun seasoning spice 

CREAMY COLESLAW 

Creamy, classic coleslaw is a perfect side to accompany hearty pecan veggie burgers.

5 cups green cabbage, shredded

2 cups red cabbage, shredded

1 cup carrot, shredded

⅔ cup cashew cream, see recipe

2 tablespoons apple cider vinegar

1 tablespoon dijon mustard

1 teaspoon maple syrup

½ teaspoon celery seed powder

Salt and freshly ground black pepper, to taste

In a large bowl combine shredded veggies. In a small bowl whisk together cream, vinegar, mustard, syrup, and spices. Toss veggies in dressing until evenly coated. Coleslaw can be made ahead and stored in the refrigerator for up to 4 days. Serves 8.

CAJUN SPICED COLESLAW: Substitute fresh lime juice for the apple cider vinegar and add 1 teaspoon smoked paprika, and ½ teaspoon each of onion powder, garlic powder, and dried oregano. If you’d like to spice it up, add ¼ teaspoon ground cayenne or more to taste. 

NUT BURGERS 

NUT BURGER LOAF

LEMON ALFREDO -see below for edited recipe

4–5 oz of pasta (GF if desired) 

Juice of 1 lemon

1/2 cup cashew cream (see recipe below)

1 tablespoon butter, ghee, or olive oil

1/2 teaspoon garlic powder

1/4 cup vegetable broth

1/4 cup reserved pasta water 

1/4 teaspoon black pepper

1/4 teaspoon sea salt

When pasta has a few minutes left, reserve 1/4 cup of the starchy pasta water.

To make the sauce, heat a skillet over medium-low heat, then add the butter (or olive oil).

Once butter is melted, reduce heat slightly and stir in the garlic powder, salt, and pepper. Pour in the veggie broth and lemon juice and allow to cook for 2 minutes. Whisk in the cashew cream until smooth, then whisk in the pasta water. Remove from heat.

Mix sauce with the drained pasta. To thin the sauce, add an extra splash of broth if desired. Best served fresh, but to reheat add a splash of broth and gently heat on the stove.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Leftover cashew cream can be stores in the refrigerator for up to 5 days, and then in the freezer for up to 3 months. 

CREAMY LEMON ALFREDO

A rich sauce brightened with lemon and easily-adaptable with the addition of fresh herbs and spices. 

1 cup raw cashews, soaked for at least 3 hours

¾  cup vegetable broth

½ cup water filtered

2 cloves garlic

2 tablespoons nutritional yeast

2 tablespoons olive oil

2 tablespoons lemon juice

½ teaspoon salt or to taste

¼ teaspoon pepper or to taste

Combine soaked and drained cashews, ½ cup water, and garlic in a high-speed blender and blend until smooth and creamy. In a small saucepan, heat olive oil over medium heat. Add lemon juice and cook for 1 minute. Stir in blended cashew cream. Turn heat to medium low and add vegetable stock ¼ cup at a time until desired consistency is reached. Season with yeast, salt, and pepper and stir in additional spices and herbs if using. Serve immediately over your favorite pasta, thinning with additional stock or water as needed. Store leftovers covered in the refrigerator for up to 5 days. Serves 4.

Zesty Spiced Alfredo: Just before serving, stir in ½ teaspoon minced lemon zest, ½ teaspoon ground turmeric, and ⅛ teaspoon cayenne.

Herbed Lemon Alfredo

Just before serving, toss pasta with 1 cup finely chopped fresh parsley or basil, and ½ teaspoon red chili flakes.

TAHINI MAC N CHEESE

Juice of 1–2 lemons (start with 1, add more to taste)

1 clove of garlic

12 oz. box of pasta (GF if desired) 

1/2 cup tahini

1/2 cup plain, unsweetened dairy free milk, more to thin as needed

1/4 cup olive oil

1/4 cup nutritional yeast

Salt + pepper to taste

If you are serving with pasta, cook the pasta according the the box. 

Blend all ingredients until well combined. If sauce is thicker than desired, slowly add in more milk of choice to thin.

Adjust seasonings and serve with desired veggies and/or protein. Store leftovers in the refrigerator in and airtight container. Reheat leftovers gently on the stove with a splash of vegetable broth!

TAHINI MAC N CHEESE

Comfort food at it’s best, this tahini-based sauce whips up in minutes and is as delicious as it is nourishing.

2 whole lemons, juiced, about 4 tablespoons lemon juice

2 cloves garlic

½ cup tahini

½ cup almond or hemp mylk

¼ cup extra virgin olive oil

¼ cup nutritional yeast

3 tablespoons hemp seeds, lightly toasted

Salt and pepper to taste

Combine all ingredients in a high-powered blender and blend until smooth. Thin sauce as desired by adding additional nut mylk, one tablespoon at a time. Serve warm over your favorite pasta, zucchini noodles, or steamed vegetables. 

VEGAN  SUSHI BOWL

https://www.pickuplimes.com/single-post/2017/10/25/Deconstructed-Sushi-Bowl-with-Sweet-Sesame-Dressing

1 mango, chopped

1 avocado, chopped

1 strip green onion, cut into thin rings

1 ½ cups of sushi rice (NEED RECIPE FOR SUSHI RICE)

1 ½ cups frozen shelled edamame beans 

1 cup purple cabbage, thinly sliced (about 1/4 of a small head of cabbage)

1/2 cup seaweed salad (or use dried nori sheets, torn into bits) 

1/2 small red onion, diced

1/4 long English cucumber, chopped

2 tablespoon roasted sesame seeds (optional garnish)

Dressing

1 lime, juiced 

1 tablespoon tamari

2 teaspoon sesame oil

2 teaspoon agave syrup

1 teaspoon  garlic powder (or sub 1 crushed garlic clove)

1 teaspoon onion powder 

VEGAN POKE BOWL

This vibrant bowl is packed with fresh flavors and savory marinated beet poke.

3 large beets, peeled and diced

2 cups cooked rice

1 avocado, cubed

1 mango, cubed

3 green onions, minced

1 cucumber, thinly sliced

1 red bell pepper, thinly sliced

1 cup red cabbage, shredded

2 cloves garlic, minced

1 inch ginger, minced

3 tablespoons tamari

1 tablespoon toasted sesame oil

1 tablespoon olive oil

Preheat the oven to 400 degrees. Toss diced beets with olive oil and spread in a single layer on a baking sheet. Roast for 25-30 minutes or until fork tender. In a large mixing bowl, make marinade by combining tamari, sesame oil, garlic, ginger, and green onions. Add roasted beets to marinade and toss to coat evenly. Divide rice between four bowls, arrange with prepared veggies and marinated beets. Optionally drizzle with Wasabi Cashew Mayo. Serves 4.

Wasabi Cashew Mayo

¼ cup cashew cream

1 tablespoon wasabi or more to taste

Stir cashew cream and wasabi until combined. Drizzle on top of the poke bowl.

SPRING ROLL BOWL

rice

1 cup mung bean sprouts

1 cup basil leaves

1/4 cup toasted peanuts, chopped

2 tablespoons sesame oil or peanut oil

2 tablespoons rice vinegar

2 tablespoons tamari

1 teaspoon turmeric

Rinse the mung bean sprouts and basil leaves and set aside on a clean cloth to dry. Soften the rice paper sheets by running each one under hot water for about 10 seconds. Lay each rice sheet on a separate plate and add bean sprouts, basil leaves, shrimp, and peanuts to each. Roll up the rice paper into a burrito shape while the rice is still sticky and moist.

Combine the oil, vinegar, turmeric, and tamari and serve in a small as a dipping sauce.

Serves 4

Nutrition Facts (per serving):

Calories 213  Fat 11  Carbs 21  Fiber 1  Protein 7

[SIDEBAR] Basil leaves are a rich source of phenolic compounds that reduce breast cancer development via several routes such as inhibiting cancer cell growth and spread. 

BURRITO BOWL 

A satisfying and fresh bowl loaded with vibrant veggies. Serves two.

1 cup steamed rice or cauliflower rice

1 cup cooked black beans

1 cup lettuce, chopped

1 cup fresh cilantro, chopped

1 cup fresh tomatoes, chopped

1 avocado, sliced

1 red bell pepper, thinly sliced

1 lime, cut into wedges

½ cup onion, minced

½ teaspoon ground cumin

¼ teaspoon ground cayenne

Salt and pepper to taste

½ cup cashew cream (optional)

Make salsa by combining tomato, onion, and ½ cup cilantro in a small bowl. Squeeze juice from half of lime and toss to coat, set aside. Heat black beans over medium low heat. As beans warm, season with cumin, cayenne, salt, and pepper. Arrange bowl with warmed rice and beans, lettuce, salsa, veggies, and garnish with remaining cilantro and lime slices. Optionally top with cashew cream.

POWER VEGGIE BOWL (NEEDS RECIPE)

Beans, greens, vegetables, sauce??? Hemp seeds, 

POWER BOWL

Easy to customize with what you have on hand, this bowl will keep you fueled throughout the day. Prepare ingredients for your bowl ahead of time and have a nutritious lunch or dinner in minutes!

For the bowl:

1 large sweet potato or yam, peeled and diced

2 cups kale, chopped

1 cup quinoa or cauliflower rice, cooked

½ cup red onion, diced

1 avocado, sliced

½ cup radishes, thinly sliced

4 tablespoons hulled hemp seeds, toasted

4 tablespoons pumpkin seeds

2 tablespoons olive oil

1 teaspoon ground turmeric

1 teaspoon paprika

½ teaspoon salt

Freshly ground black pepper to taste

For the dressing:

1 cup white beans, cooked and drained

2 cloves garlic

1 tablespoon apple cider vinegar

1 tablespoon olive oil

½ teaspoon salt

¼ teaspoon cumin

Preheat the oven to 400. On a parchment-lined baking sheet spread out sweet potatoes and onion and drizzle with 1 tablespoon olive oil. Sprinkle potatoes with turmeric, paprika, salt, and pepper and roast for 10 minutes. Flip vegetables and push to one side and then add kale to the free side of the pan. Coat kale with 1 tablespoon of olive oil and return to the oven. Continue to roast for an additional 10 minutes or until kale is crispy and potatoes are tender. While the vegetables are cooking, make your dressing. Add all dressing ingredients to a high-speed blender and blend until creamy and smooth. Add 1 tablespoon of water at a time if dressing is too thick. Arrange your bowl with quinoa, sliced veggies, roasted potatoes, and crispy kale. Sprinkle with toasted hemp and pumpkin seeds and drizzle with sauce. Makes 4 bowls.

SALADS 

ROSEMARY CITRUS SALAD

2 cups arugula

1 cup cooked chickpeas

3 tablespoons hulled hemp seed

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1 teaspoon dried rosemary powder

Pinch of salt

Wash the arugula leaves and let them dry on a clean cloth. Toast the hulled hemp seeds in a dry pan over medium-high heat for 1-2 minutes, stirring constantly. Toasting gives the hemp a rich and nutty flavor. Combine all of the ingredients in a bowl and toss until the leaves are well coated.

Serves 2

Nutrition Facts (per serving):

Calories 344  Fat 12  Carbs 46  Fiber 16  Protein 17

[SIDEBAR] Legumes such as chickpeas, lentils, and beans are rich in protein, fiber, and flavonols that support anti-inflammatory, antimicrobial, and anticancer mechanisms.

ISLAND COLESLAW (RETEST)

1 (8-ounce) can crushed pineapple, drained

2 cups cabbage, shredded

1 cup carrot, grated

1/4 cup rice vinegar

1/2 teaspoon caraway seeds

Pinch of black pepper

Salt to taste

Combine all ingredients in a large bowl and mix well. Chill before serving.

Serves 4

Nutrition Facts (per serving): 

Calories 55  Fat 0  Carbs 13  Fiber 3  Protein 1

[SIDEBAR] Pineapple is a rich source of bromelain, a proteolytic enzyme, which has been found to promote apoptosis, particularly in breast cancer cells.

KRAUT SALAD WITH APRICOTS 

1 cup mixed greens

1/4 cup tomatoes, diced

1/4 cup red onion, sliced

1/4 cup carrot, sliced

1/4 cup dried apricot, chopped

1/4 cup sauerkraut

2 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

2 tablespoons lemon juice

Salt and pepper to taste

Wash the greens and dry them well in a sad spinner or on a dry clean cloth. Strain the sauerkraut. Combine all ingredients, toss and serve.

Serves 4

Nutrition Facts (per serving): 

Calories 80  Fat 7  Carbs 5  Fiber 1  Protein 1

[SIDEBAR] White cabbage and sauerkraut juices contain indole-3-carbinol (I3C) and diindolylmethane (DIM) that support the liver in detoxifying compounds that are toxic to breast cells.

FRESH LEMON GINGER SALAD

(Retest)

4 cups mixed greens

2 tablespoons olive oil

2 tablespoons tamari

1 tablespoon garlic, pressed

1 tablespoon pressed ginger root

1 tablespoon lemon juice

1 cup hulled hemp seed, toasted

Combine and serve.

Serves #

Nutrition Facts (per serving): 

Calories  Fat  Carbs  Fiber  Protein

[SIDEBAR]

WATERMELON SALAD 

A refreshing and simple salad that highlights the bounty of summer.

2 cups watermelon, cubed

1 cup English cucumber, cubed

1 cup fresh basil leaves, roughly chopped

1 tablespoon fresh lemon juice

2 teaspoon extra virgin olive oil

Salt and black pepper to taste

Combine watermelon, cucumber, lemon juice, oil, and salt in a medium bowl. Toss gently to coat. Sprinkle with fresh basil and ground pepper. Serve immediately.

SAUCES

CASHEW CREAM

A creamy, versatile, and tangy sauce that is an excellent dairy-free alternative to sour cream or aioli. Delicious over pasta or as a dip for fresh veggies.

1 cup raw cashews, soaked for at least 4 hours, drained and rinsed

½ cup filtered water

2 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1 large clove garlic

½ teaspoon salt

Combine all ingredients in a high-speed blender and blend until smooth. If you prefer a thinner texture, add one tablespoon of water at a time to reach desired consistency. Store covered in fridge for up to five days. 

GARLIC HEMP PESTO

4 garlic cloves

2 cups basil fresh leaves

1/2 cup extra virgin olive oil

1/2 cup toasted hulled hemp seed

1/4 cup almonds

1/2 tablespoon lemon juice

1/4 teaspoon salt

Nutritional Facts (per serving): 

Calories  Fat  Carbs  Fiber  Protein

[SIDEBAR]

SOUPS 

WHITE MISO SOUP 

5 cups filtered water

1 cup onion, minced

1 cup basil, chopped

1/2 cup white miso paste

2 tablespoons garlic, minced

Salt and pepper to taste

In a medium saucepan over medium heat, combine water, garlic, onion, and basil. Salute for 5-10 minutes until onions become translucent. Then lower the heat and add remaining ingredients. Continue cooking over low heat until soup is warmed. Serve warm.

Serves 4

Nutrition Facts (per serving): 

Calories 85  Fat 2  Carbs 13  Fiber 3  Protein 5

[CULINARY NOTE]: Add to shopping list to look for miso in glass jars such as SouthRiver brand. Add all glass jar brands?

[SIDEBAR] Miso and phytoestrogens.

SQUASH SOUP (pending recipe) -note: could create a Chai Spice Blend to list in a separate section- and call for its use here.

CHAI BUTTERNUT SQUASH SOUP

A rich and creamy soup packed with warming spices reminiscent of a cozy Autumn day.

3 cups vegetable stock

1 medium butternut squash (about 3lbs), peeled and cubed

1 medium yellow onion, chopped

1 large carrot, chopped

1 apple, cored and chopped

1 can unsweetened coconut milk

¼ cup toasted pumpkin seeds (optional)

4 cloves garlic, minced

3 tablespoon extra virgin olive oil

1 inch fresh ginger, peeled and minced

1 tablespoon fresh turmeric, minced or 1 tsp dried turmeric

1 tablespoon ground cinnamon

1 t ground cardamom 

½ teaspoon ground nutmeg 

½ teaspoon ground black pepper

¼ teaspoon ground clove

¼ teaspoon cayenne

Salt to taste

In the base of a dutch oven or large pot, heat olive oil over medium heat. Add onion and cook until onion begins to soften. Add ginger, garlic, fresh turmeric, and remaining spices and stir until fragrant, about 1 minute. Add squash, carrot, apple, and vegetable stock. Bring to a simmer and stir in 1 cup of coconut milk. Cover pot and lower heat, gently simmer for 15-20 minutes until squash is very tender. Using an immersion blender, puree soup until smooth. To serve, swirl in remaining coconut milk and top with pumpkin seeds and diced apple. Serves 4-6

HEARTY VEGGIE CHILI

So comforting on a cold day, this three-bean chili is easy to make in one pot. Don’t forget the toppings!

2-3 cups vegetable broth (use less if your prefer a thicker chili)

1.5 cups black beans, cooked and drained

1.5 cups pinto beans, cooked and drained

1.5 cups kidney beans, cooked and drained

1 cup tomato, chopped

1 red bell pepper, diced

1 green bell pepper, diced

1 medium yellow onion, diced

3 stalks celery, diced

2 small carrots, diced

3 cloves garlic, minced

2 tablespoons tomato paste

2 tablespoons olive oil

1 tablespoon tamari

1 tablespoon chili powder 

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon salt

½ teaspoon black pepper

¼ teaspoon cayenne or more to taste (optional)

Optional Toppings:

½ avocado, sliced

½ cup fresh cilantro

½ cup chopped green onions

¼ cup diced red onion

¼ cup cashew cream

In the base of a large pot, heat olive oil over medium heat. Add diced onion and cook until onion becomes translucent. Add carrot, bell peppers, and celery and continue to cook for 3-5 minutes or until vegetables soften. Add garlic and all spices and stir until fragrant, about 1 minute. Add stock, beans, tomato, tomato paste, and tamari and stir to combine. Bring heat to medium-low and simmer chili for 15-20 minutes or until chili has reached desired thickness and all vegetables are tender. At any point, you can thin with more stock or water. Serve hot with your favorite toppings. Leftovers can be stored in the fridge for up to 5 days or frozen in an airtight container for up to one month. 

SIDES

SAUTEED BRUSSEL SPROUTS  

PAN ROASTED BRUSSEL SPROUTS WITH GINGER AND LIME 

Tender brussel sprouts tossed with fresh lime zest  and warming ginger.

1 pound brussel sprouts, trimmed and quartered

3 leeks, cleaned and thinly sliced

3 tablespoons olive oil

1 tablespoon fresh ginger, minced

1 tablespoon fresh lime juice

1 tablespoon tamari

1 teaspoon lime zest, finely minced

½ teaspoon salt or to taste

Ground pepper to taste

Heat 2 tablespoons olive oil in a large skillet over medium heat. Add brussel sprouts and toss in oil to coat. Cover pan leaving a one inch gap to allow steam to escape. Lower heat and cook for 8 to 12 minutes or until sprouts begin to brown. Uncover pan and add the rest of olive oil, minced ginger, and sliced leeks. Continue to cook for 10 to 15 minutes, stirring occasionally, until sprouts and leeks have softened. Toss with tamari, lime juice, zest, salt, and pepper before serving. Serves 4. 

Nutrition Facts (per serving):

Calories  Fat  Carbs  Fiber  Protein

[SIDEBAR]

HERBED GARLIC FRIES 

Baked instead of deep fried in oil, these crisp fries are generously coated in flavorful herbs and spices. Delicious on their own or dipped in a side of cashew cream. 

2 large Yukon gold potatoes, cut into thin strips

3 cloves garlic, finely minced

2-3 ½ tablespoons avocado oil

1 tablespoon dried oregano

1 tablespoon dried basil

1 tablespoon dried parsley 

1 tablespoon garlic powder

1 ½ teaspoons salt

1 teaspoon onion powder

1 teaspoon paprika

1 teaspoon rosemary powder

½ teaspoon ground black pepper

½ teaspoon ground turmeric

Place sliced potatoes in a large bowl covered with cold water and soak for 30 minutes. Preheat oven to 375º F. Drain potatoes and dry thoroughly with a clean towel. Combine 2 tablespoons of avocado oil and garlic in a large bowl. Add the potatoes and toss until well-coated with oil. Sprinkle with herbs and spices and toss until fries are evenly coated. Spread fries in a single layer on a parchment-lined baking sheet  or baking sheet prepared with reserved avocado oil and bake for 15-20 minutes. Raise oven temperature to 425º F. Gently flip the fries to ensure even browning and continue cooking for another 15-20 minutes or until fries are nicely crisp.

Serves 4

Nutrition Facts (per serving): 

Calories 210  Fat 13  Carbs 21  Fiber 2  Protein 2

[SIDEBAR] Rosemary contains carnosol, anti-inflammatory as well as rosmarinic acid, a phenolic compound with potent cytotoxicity action against breast cancer cells.

[SIDEBAR] Turmeric, which is a primary ingredient in curry spice combinations, contains curcumin, which has been found to trigger apoptosis in breast cancer cells and effectively reduce the inflammation that increases the risk for cancer cell development.

STEAMED BROCCOLI WITH MISO DRESSING 

TEST (or Brussels Sprouts)

4 cups steamed broccoli

3 tablespoons white mellow miso paste 

3 tablespoons toasted sesame seeds

2 tablespoons sesame oil

2 tablespoons rice vinegar

2 tablespoons lemon juice

1 tablespoon maple syrup 

Steam broccoli and set aside. Combine the remaining ingredients in a bowl and stir with a fork until well blended.

Toss broccoli in the miso dressing and serve warm. Garnish with toasted sesame seeds.

Miso dressing can be used over steamed vegetables, baked root vegetables such as baked potatoes, cold salads rice, quinoa, lentils, or beans.

Serves 4

Nutrition Facts (per serving): 

Calories 217  Fat 13  Carbs 22  Fiber 8  Protein 8

[SIDEBAR]

CAULIFLOWER “RICE”  

A nutritious alternative to grain-based side dishes. Can be enjoyed raw or sauteed. 

1 large head cauliflower, grated

2 tablespoon extra virgin olive oil (Optional)

Using a large box grater or grater attachment on a food processor, grate cauliflower to “rice” size. Press grated cauliflower onto a clean cheesecloth or towel to remove excess water. Heat olive oil over medium heat, add grated cauliflower, and cook 5-8 minutes until “rice” softens. 

Use in place of any grain, rice, or pasta. Cooked “rice” can be stored in the fridge for up to four days. Raw “riced” cauliflower can be stored in the freezer for up to one month.