Simple Broccoli Soup

Serves 2-3

Ingredients:

• 6 cups broccoli (stems and florets)
• 2 cups low sodium broth
• 1-2 cups water (optional, depending on how thick/thin you want the soup to be)
• 1/2 cup chopped onion (about 1 onion)
• 2 celery stalks, chopped
• 1 clove garlic, minced
• 1 tsp olive oil
• salt and pepper to taste

Directions:
1. In a medium sauce pan/pot add olive oil and onions, sauté on medium heat for about 5 minutes or until the onions are soft and lightly browned. Add the garlic and celery, sauté for a few minutes longer.


2. Add broccoli and broth, stir with a spoon. Cover and let it cook for about 8-minutes or until it boils. Lower the heat and simmer for about 5 more minutes.

3. Remove the sauce pan/pot from the stove to purée. You can use an immersion blender or split the soup into smaller batches and use a regular blender.

Nutrition Facts Per Serving (calculated for 2 servings)
Calories: 177
Protein: 13 g
Fat: 4 g
Carbohydrate: 28 g
Fiber: 9 g
Sodium: 213 mg
Potassium: 1293 mg
Phosphorus: 279 mg

Lentil and Brown Rice Casserole

Serves 4

Ingredients:

• 1 Tbsp extra virgin olive oil
• 1 medium red onion, chopped
• 1 to 2 cloves garlic, crushed
• 2 large carrots, diced
• 1 1/2 tsp dried thyme
• 1 tsp garam masala
• 1 tsp sea salt
• 2 cups frozen chopped spinach
• 2 tbsp red wine vinegar
• 3/4 cup green lentils
• 1/2 cup brown basamati rice
• 4 cups water

Directions:

1. Preheat oven to 350 degrees F.

2. In an oven-proof pot, heat olive oil over medium heat. Add chopped red onion and crushed garlic. Saute for about 3 minutes, stirring frequently. Then add the diced carrots, dried thyme, garam masala, and sea salt; stir to coat with olive oil. Saute for a few minutes more then add the chopped spinach and stir.

3. Wait until the spinach has thawed and the mixture is sizzling again, then add the red wine vinegar and stir to remove any browned bits. Quickly add the lentils, brown rice, and water, mix well.

4. Place into a covered pot in the preheated oven and bake for 1 hour and 25 minues.

Nutrients Per Serving:
Calories: 336
Protein: 18 g
Fat: 5 g
Carbohydrates: 56 g
Fiber: 19 g
Sodium: 670 mg
Potassium: 953 mg
Phosphorus: 229 mg

Recipe source: The Whole Life Nutrition Cookbook

Split Pea Soup

Ingredients:

• 1 1/2 cups dried split peas
• 4 cups water
• 1 small onion (chopped)
• 3/4 cup carrot (chopped)
• 2 Tbsp nutritional yeast flakes (optional)
• 1 Tbsp toasted sesame oil or olive oil
• 1 tsp each: ground cumin, garlic powder, and salt
• 1/2-1 tsp liquid smoke (optional)
• pinch of ground black pepper

Instructions

1. Pick through peas, discarding any foreign matter. Rinse peas.
2. In large pot, combine all ingredients. Bring to boil, reduce heat, cover, and simmer 1 hour, or until peas are tender. Stir occasionally.
Note: for creamy soup, let soup cool, then blend until smooth, and reheat. Refrigerate leftovers and use within 7 days or freeze.

Makes 6-8 servings

Nutrition Facts Per Serving:
Calories: 178
Carbohydrates: 29 g
Protein: 11 g
Fat: 2.5 g
Fiber: 11 g
Sodium: 350 mg
Potassium: 501 mg
Phosphorus: 169 mg

Recipe Source: David's Vegan Home Cooking

Raw Buckwheat Porridge

Ingredients:

• 2 cups raw buckwheat groats (not the same as Kasha or roasted buckwheat) soaked in water for a minimum of 1 hour or overnight
• 1 1/4 cups non-dairy mild (almond, soy, coconut, rice)
• 2 Tbsp chia seeds
• 1/4 cup liquid sweetener or to taste (Agave, honey, maple syrup, rice syrup)
• Pinch of salt
• 1tsp vanilla extract
• 1 tsp cinnamon

Optional toppings:

• chopped fruit or dried fruit
• chopped nuts or seeds
• nut butter

Directions:

1. In a bowl pour 2 cups raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Plack buckwheat groats in a food processor or blender, along with almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste.

3. Scoop into bowls and add desired toppings. Serve immediately cold. Place leftovers in the fridge and enjoy for the next few days.

Makes about 4 one cup servings

Nutrition Facts Per Serving:
Calories: 400
Carbohydrates: 85 g
Protein: 11 g
Fat: 5 g
Fiber: 10 g
Sodium: 70 mg
Potassium: 395 mg
Phosphorus: 372 mg



Recipe Source: http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Sweet Potato Pie

Ingredients:

• 1 yam
• 1 sweet potato
• 1/2 cup coconut milk
• 1/4 cup almond butter
• 3 tsp cinnamon
• 2 tsp balsamic vinegar
• 1 1/2 tsp ginger
• 1 1/2 tsp nutmeg
• 1/2 tsp cardamon
• 1 tsp cloves
• 2 eggs

Directions:

Preheat the oven to 350 degrees. Peel and chop the yams and sweet potatoes into cubes. Boil the yams and potatoes in water until soft; around 10 to 15 minutes. Drain the water, then mash well and add the coconut milk, nut butter, vinegar, and spices. Mix, then add the eggs. Continue mixing until the pie is uniform and smooth.

Grease a 6-inch baking dish with coconut oil. Pour the pie mix into the dish, then bake for 30-35 minutes. Allow to cool, then cut into squares and serve. This can be prepared a day ahead of time, and you can serve it cold.

Some options: Sprinkle the top with cinnamon, nutmeg, and ginger. Top with pecans.

Makes about 6 servings

Nutrition Facts Per Serving
Calories: 158
Carbohydrates: 15 g
Protein: 4 g
Fat: 10 g
Fiber: 3 g
Sodium: 36 mg
Potassium: 371 mg
Phosphorus: 97 mg

Recipe Source: http://www.catalystathletics.com/recipes/recipe.php?recipeID=30

Raw Chocolate Banana Avocado Pudding

Ingredients:

• 1 very ripe medium sized banana
• 1/2 avocado
• 2 tsp cocoa powder
• 1/2 tsp vanilla

Directions

Place all ingredients in a blender and blend until smooth. If you don't have a blender you can also use a fork to mash all the ingredients together. Best if eaten immediately after making. 

Makes 1 serving

Nutrients Per Serving:

Calories: 230

Carbohydrates: 35 g

Protein: 3 g

Fat: 11 g

Fiber: 9 g

Sodium: 7 mg

Potassium: 810 mg

Phosphorus: 82 mg

Almond Cookies

Ingredients:

• 2 cups almonds
• 1/2 cup honey
• 1/2 tsp sea salt
• 1/4 cup water
• 3 Tbsp carob powder (optional)
• 1 Tbsp honey
• 1 tsp water
• 24 whole almonds

Directions:

Preheat the oven to 350. Grease a cookie sheet. 

Grind the 2 cups nuts in a blender or food processor, being careful not to over grind. Place ground nuts in a small bowl; combine with honey, salt, water, and carob powder (if using). Drop by the teaspoonful 2 inches apart onto a greased cookie sheet. 

Make a Glaze of 1 Tbsp honey and 1 tsp water and brush over cookies. Place whole almonds on top of each cookie for decoration. Bake for 10-12 minutes. 

Makes 24 cookies

Nutrition Facts Per Cookie

Calories: 100

Protein: 8.2 g

Carbohydrates: 10 g

Fat: 6.4 g

Fiber: 2 g

Sodium: 49 mg

Potassium: 102 mg

Phosphorus: 64 mg