Recipes for bringing in the Fall Season

If you're needing some ideas for what to cook up, you've come to the right place! Come check out weekly recipes by Sol Food Nutrition.

Most delicious soup you'll ever try:

Curried Carrot and Butternut Squash Soup with Coconut Milk and Fresh Cilantro

Ingredients:

4 cups puréed butternut squash (just cube and steam the squash first) or roast it (see October 21st recipe below) 

3 carrots, steamed

1 cup chicken broth or veggie broth

3 shallots, sautéed 

1 1/2 inch ginger, chopped coarsely and cooked with shallots

2 cans coconut milk, just the cream

1 T coconut oil and/or butter mix

1/2 tsp dried ground cayenne

1/2 tsp paprika

1/2 tsp turmeric

3/4 tsp curry powder

Real Salt

Black pepper 

Cilantro, chopped finely 

 

Directions:

Sauté Shallots in a skillet on medium heat with a spoonful of oil, butter or mixed, and after a few minutes add the coarsely chopped raw ginger.

Using a large food processor, blender, or Vitamix: Purée steamed or roasted butternut squash with steamed carrots. Add the sautéed shallots and ginger, and the spices. Add coconut cream (the white stuff from the top of the can), and the chicken broth.

Place Saucepan on medium high heat and pour in the purée mixture. Turn heat down to medium once hot. Serve immediately. 

Top with fresh cilantro!! 

Enjoy!

 

Simple and Nourishing Dinner for Autumn

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Steamed Veggies with Tahini

Ingredients:

Any veggies of your choice: cauliflower, broccoli, kale, chard, brussels sprouts, cabbage, carrots, etc. 

A few spoonfuls of olive oil or cultured pastured butter or virgin coconut oil OR drizzle with Tahini and a little olive oil and lemon

Real Salt or another unrefined sea salt, and black pepper to taste 

Directions:

  1.  Cut veggies into bite sized pieces
  2.  Place ¾ inch water in the large saucepan, add the steaming basket, then the veggies, and bring to a boil.
  3. Once the water is reaches a boil, bring temperature down to medium-high.
  4. Let steam for a few minutes. Done when fork pierces evenly through the veggie.
  5. Toss the veggies with a little oil and or butter, salt and pepper! Or serve with a few spoonfuls of tahini, oil, and lemon
  6. My favorite brand of tahini is Al Wadi (you can get this at Barbur World Foods and the World Foods in the Pearl). Whole foods brand is good as well. 

Basic Meat Bun-Less Sliders

Ingredients:

¾ to 1 lb ground free-range meat of choice

Butter or virgin coconut oil to oil the pan

Real Salt, to taste

Black pepper, to taste

Directions:

1. Set heat on stove-top to “Medium” and place some butter or coconut oil in a cast-iron or stainless steel pan

2. With your hands, shape ground meat into small, thin patties and once skillet is hot, place patties in the pan. Cook well. 

3. Serve with salad and steamed veggies, and a little squash.

4. These patties keep in the fridge for up to 4 days, and would recommend using within 3 days. 

 

Fabulous Winter Squash

Sweet Dumpling Squash: My new favorite. It's like a delicata but more savory and buttery!

Basic Roasted Squash

(yes, it's that time of year again!) 

Ingredients:

1 Squash of your choice: Delicata, Sweet Dumpling, Acorn, Carnival Squash, etc. 

2 T Raw coconut oil or cultured butter like Organic Valley or Kerry Gold

Real Salt and black pepper to taste to finish

Directions

1.    Preheat the oven to 375 degrees F

2.    Cut the squash in half and scoop out the seeds.

3.    Place the squash face up in a glass baking casserole type dish.

4.    Lightly pierce the squash’s meat with a fork in about 6 different spots to lessen cooking time.

5.    Spread a spoonful of oil or butter inside and on the top of the squash.

6.    Place the squash in the preheated oven for 45 minutes (done when a fork easily pierces all the way through).

7.    Let cool, and serve warm. Serves well with a salad and tahini! 

8. Can store in the fridge for a few days. To rehreat: just pop it in the toasted oven for 5-10 mins and voila! 

Enjoy this tasty side-dish :) 

Enjoy this tasty side-dish :) 

 

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