Recipes to keep warm this charming Winter 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.



Iris' Garlic-Roasted Veggies with Parsley Basil Pesto

Yields 8 large servings


Use veggies of choice, such as: 

2 large carrots

2 Beets

1 Japanese sweet potato

1/2 lb purple Peruvian Potatoes

1 large red or yellow onion

3-4 cloves garlic (optional) 

1 small butternut or delicata squash, peeled and seeded (about 3/4 lb)

4-5 tablespoons virgin coconut oil, cultured organic butter, and/or ghee

3/4 teaspoons Real Salt (unbleached sea salt) 

1/2 teaspoon freshly ground black pepper

1 handful fresh rosemary, de stemmed 


1. Preheat the oven to 375 degrees F.

2. Cut the carrots, beets, potato, onion, and winter squash in 1 1/4-inch cubes. Mix in whole garlic cloves.

3. Place all the cut vegetables in a single layer on 2 baking sheets. Melt butter and coconut oil mixture in a small skillet on the stove. Pour melted coconut oil and/or butter on veggies and toss to coat. Sprinkle lots of fresh rosemary over the veggies and stir in well. 

4. Bake for 45-50 minutes. Turn every 25 mins. Add Real Salt and black pepper when the veggies are done, plus more freshly chopped rosemary.



Iris' Beet Salad Recipe with Feta and Parsley

Yields  4-7 servings


4 red or golden beets

1/2 orange, freshly squeezed

1/2 bunch of parsley 

Real Salt, to taste

Pinch of Black Pepper

1/2 Tbl raw honey

1 freshly squeezed lemon

1/3 cup extra virgin olive oil 

Optional toppings upon serving:

French or Bulgarian feta

Freshly dry-roasted nuts and/or seeds of your choice


  1. Peel and slice beets into 1/4” “coin” shapes. Then steam (7-9 minutes) or roast them (40 minutes). 
  2. Finely chop parsley. Once beets are cooled, slice into cube shapes. 
  3. Mix honey & lemon to emulsify, then add OJ and oil. Lastly add the salt and pepper.
  4. Top with desired garnishes. Add nuts/seeds upon serving to preserve their crunchiness. Stores well in a jar or Pyrex container for up to 4 days. 
  5. Enjoy! 


Most delicious soup you'll ever try:

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


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 


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!! 


Iris’ Gluten Free Pesto Green Bean "Pasta"-

Perfect for a personal-sized entrée or side-dish

 Great for a main dish or side! 

Great for a main dish or side! 


  • One large handful of fresh green beans

  • Freshly squeezed lemon juice from 1/4 lemon 

  • One large handful of fresh basil leaves

  • 8-10 dry-roasted hazelnuts, chopped coarsely

  • A few tsp extra virgin olive oil
  • Sprinkle of black pepper and Real Salt or any unrefined sea salt
  • Optional:
  • 1/2 Shallot, minced, 
  • 6-10 cherry tomatoes, chopped in half
  • Fresh parmesan, or other favorite cheese, shredded, to taste
  • 2 T homemade pesto (see recipe below)


1. Snap off the ends and stringy parts of the green beans. Then snap them in half.

2. Place a saucepan with steaming basket on stove with high heat and once water is boiling, drop the beans in the basket and top it with the saucepan lid. Turn stove to simmer and let cook for 3-4 minutes, or until beans are bright green. 

3. Transfer beans to a large soup bowl and mix in the remaining ingredients. 

4. If skipping the pesto step, just add more olive oil, salt, minced shallot, and chopped basil!

5. Enjoy!

Basil & Parsley Pesto Recipe


  • 1 bunch Basil
  • 1 bunch Parsley (omit parsley & add 2 bunches of basil if you prefer just basil pesto)
  • 3 cloves of garlic or 1-2 shallots
  • ½ cup of raw pumpkin seeds, sunflower seeds, and/or walnuts
  • ½ to ¾ cup of extra virgin olive oil
  • Real Salt (to taste, or any unrefined, unbleached sea salt
  • Pinch of black pepper


1. Blend first 3 ingredients in food processor or finely chop. 

2. Toast seeds and/or nuts in a skillet of med.-low heat, until ‘puffed’ (5 to 10 minutes), stirring often. Let cool before adding to the food processor to prevent the plastic from leaching.

3. Add the seeds to the rest of the ingredients and pulse until desired texture. 

4. Lastly, add the oil, salt, and pepper.

5. Now it’s ready to eat!


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!) 


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


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 re-heat: just pop it in the toasted oven for 5-10 mins and voila! 

 Enjoy this tasty side-dish :) 

Enjoy this tasty side-dish :) 

Simple and Nourishing Dinner for Winter: Steamed Veggies with Various Dips


Steamed Veggies with Tahini Recipe


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 


  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. You can even top with a little sauteed garlic! 
  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. Any tahini really, except Joyva brand. 

Basic Meat Bun-Less Sliders


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


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. 


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