#glutenfree

Black Bean Soup with Yogurt Topping

Black Bean Soup is a great transition from Summer eats to fall yums!

Ingredients

1lb of dry black beans or two cans

2 quarts of water

1 cup of veggie broth 

1 diced yellow onion

1 chopped bunch of green onions

4 diced celery stalks

1 chopped zuccini

1 chopped leek

1/2 teaspoon salt or to taste

1/2 teaspoon cumin

3 cloves of diced garlic

1/2 cup chopped parsley

1 cup chopped basil

1/4 cup chopped tarragon

Scallions to top!

If you are using dry beans then soak them over night in water. Rinse them and then bring to a boil in 3 quarts of water. Then discard the water and add veggie broth. If you are using canned rinse them well!

In a soup pot sauté the celery, leeks, onions and garlic in a little bit of ghee or olive oil. Add the zucchini after about 3 minutes and continue to sauté until they are are all browning. Stir often. Then, add your tarragon, parsley, basil, salt and cumin. Stir to combine. Add in your beans and broth. Cover and allow this to cook down for about 15-20 minutes until the beans are tender. Use an immersion blender to create a creamy consistency, without blending the whole soup! Top with scallions or the tofu yogurt dip below instead of sour cream!

Tofu Yogurt Dip

1 cup of tofu, mashed

1 cup of plain yogurt, goat or grassfed

1 tablespoon of olive oil

juice of 1 lemon and some zest if you like!

2 tablespoons chopped chives or scallions

garlic and salt to taste- we like a lot!

Combine the tofu, yogurt, olive oil and lemon juice in a blender or with your immersion blender. Blend until smooth. Stir in chives and seasoning. Refrigerate before serving! Eat on veggies or put two tablespoons on your soup!

 

This is a slight variation on a recipe found in the Eat Right for Your Blood Type Diet. For those who are familiar with this manor of shaping what you eat this recipe was specifically beneficial for Blood Type A, but is neutral or beneficial for other blood types as well!

 

 

Curried Lentil, Cauliflower and Sweet Potato Soup

Curried Lentil, Sweet Potato and Cauliflower Soup

Need to detox from your Holiday? This soup from Nava Atlas has it all, right down to immune boosting and inflammation fighting spices. 

Ingredients

1.5 tablespoons coconut oil

1 large onion, chopped

4-6 cloves of garlic

1 cup of raw red lentils, rinsed

1 large celery stalk, diced

6 cups of water (can substitute in 1 cup of broth)

2 large sweet potatoes scrubbed and diced 

One 16 ounce can of diced tomatoes undrained

2 teaspoons of good quality curry

1 teaspoon of garam marsala

1/2 to 1 teaspoon of turmeric

Pinch of nutmeg and ginger

2 1/2 finely chopped cauliflower pieces

2 cups of finely fresh chopped spinach

2 tablespoons of fresh cilantro

Juice of 1/2 a lemon

salt and pepper to taste

 

Heat the oil in a soup pot. Add onion and sauté until translucent. Add garlic and sauté until both are golden.

 

Toss in the lentils, celery and water. Bring to a rapid simmer. Lower the heat and cover  to simmer gently for 10minutes.

 

Add in the sweet potatoes, tomatoes, curry powder, turmeric, nutmeg and ginger. Simmer until the potatoes are half was done. (10-15 minutes). Add cauliflower and simmer until the lentils and vegetables are tender. (15-20 minutes). 

 

Stir in the spinach, cilantro and lemon juice. Simmer on low heat for 5 minutes. Serve immediately. 

YUM!

Rosemary Chili Almonds

Need a snack to take or gift for the approaching season? These roasted almonds are delicious, easy and quick. This recipe is from thepassionatecook.

Ingredients

Image from thepassionatecook.com

Image from thepassionatecook.com

1.5-2 cups of raw whole almonds

2tbsp of fresh rosemary chopped

2-4 cloves of garlic

1-2 tsp of Chili powder to taste

Fresh ground sea salt

2tbsp of grass fed butter or ghee

Put the butter and the almonds in a large skillet over medium heat. Cook until the almonds start to brown and become fragrant. Most of the butter will be absorbed by this point. Remove from head and stir in spices and salt while the skillet and almonds are still hot so the garlic and rosemary crisp sligthtly. All spices are to your taste so play around! 

Best served still slightly warm but they keep well in an air tight jar for several days. Let them cool completely before storing. 

Steak Marinade

Check out this adapted marinade recipe perfect for grilling or searing steak. 

Ingredients: 

Image by Jill Chen, eatboutique.com

Image by Jill Chen, eatboutique.com

1/4-1/3 cup of Balsamic Vinegar

1/4 cup or less of Coconut Sugar

1 tblsp of diced fresh rosemary

2 cloves of diced fresh garlic

Fresh ground Sea Salt and Black Pepper

1 tsp of Spicy Mustard


Combine all ingredients in a container or bag. Place your cuts of steak in, massage the marinade into the steak briefly and then leave for 24hrs in the fridge. Cook to your liking and enjoy!
  

We recommend grass-fed, local beef. Be as mindful about what you put in your body as you are with your movement. The source of your food (and all the ingredients) make a big difference in how your body absorbs the nutrients from it as well as what nutrients are available.  


Miso-Braised Butternut Squash

Miso-Braised Butternut Squash

This recipe is a long standing Fall favorite for Swans. It comes from Vegetarian times Oct 2011! We love using South River Miso in this recipe. South River has lots of flavors, some are soy free and it's organic. 


This subtly flavored, comforting dish is perfect on a chilly fall evening. Miso adds a savory depth to the braising liquid, which coats the sweet squash chunks.


  • 1 lb. butternut squash, peeled and cut into bite-size chunks (2 cups)
  • 1 cup low-sodium vegetable broth
  • ½ cup light coconut milk
  • ¼ cup sweet white miso
  • 1 Tbs. minced fresh ginger
  • 3 cloves garlic, minced (1 Tbs.)


1. Place squash in large, deep skillet.

2. Whisk together broth, coconut milk, miso, ginger, and garlic in bowl. Pour over squash, and bring to a boil. Reduce heat to medium-low, cover, and braise 10 to 15 minutes, or until squash has softened and liquid has become thick and creamy, stirring occasionally.


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Masala Vegetable Stew

This delicious, Swan tested recipe utilizes great fall veggies and was adapted from a stew found in the Nava Atlas Vegetarian Soups for All Seasons cookbook. We think it's a great way to nurture yourself with nutrition as we nestle into Fall. 

Ingredients

2 tablespoons olive oil or coconut oil

1 medium onion

2 to 3 cloves of garlic, minced

2 cups of baby carrots

2 cups of water

1 medium eggplant, diced

2 medium sweet potatoes, scrubbed and diced

1 large red pepper, diced

One 16 ounce can of salt free stewed or diced tomatoes, undrained

1 to 2 teaspoons of fresh grated ginger

1 to 2 fresh chilies, seeded and minced (milder spice use one 4ounce can of mild green chilies)

1 to 2 teaspoons of garam masala or curry powder

1 to 2 teaspoons of turmeric

1 cup frozen peas, thawed

1/4 cup chopped fresh cilantro

Salt to taste

Heat the oil in a soup pot and add the onion, garlic and carrots. Saute over medium low heat until the onion is golden.  

Add water, eggplant, sweet potatoes, pepper, tomatoes, ginger, chilies and dry spices. Cover and simmer gently for 20-25 minutes until the vegetables are slightly tender.  

Stir in the peas and cilantro and season with salt. Mash some of the potato dice with a wooden spoon to thicken the cooking liquid. Simmer uncovered for 5 to 10 additional minutes.  

6-8 servings. Can be served alone or over a bowl of quinoa. Best served immediately. Stores well for 3-4 days.