Winter Recipes with Iris Briand, RDN
Need ideas on what to prepare next? Check out these simple and tasty recipes.
Garlic and Herb Roasted Vegetables
Yields 8 large servings
Ingredients:
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)
1/4 cup virgin coconut oil, cultured organic butter, and/or ghee
3/4 teaspoons Redmond Real Salt (unbleached and unrefined sea salt)
1/2 teaspoon freshly ground black pepper
1 handful fresh rosemary, de-stemmed
Please note, if you are looking to reduce carbohydrates to balance blood sugar levels, feel free to use low-starch vegetables here instead of the roots which tend to have a higher glycemic index.
Low starch vegetable ideas: broccoli, cauliflower, zucchini, mushrooms, peppers, kale, asparagus, Brussels sprouts, cabbage, collards, green beans, eggplant, radish, onion
Preparation:
Preheat the oven to 360 degrees F.
Slice the carrots, beets, potato, onion, and winter squash in 1 1/4-inch cubes. Mix in whole garlic cloves.
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.
Bake for 45-50 minutes. Turn after 30 mins. Add sea salt and black pepper when the veggies are done, plus more freshly chopped rosemary.
Delicious Veggie Omelet for any Meal
Did you Know? This omelet can help to build energy levels with its active B-vitamins, to stay satisfied and focused throughout the day!
Yields 3 servings
Recipe Key: 1 T = 1 Tablespoon
Ingredients:
6 eggs plus 1 T water to fluff them up
2 shallots (or 1/3 onion), sliced thin
1 small bell pepper, minced
1 bunch spinach, or 3 handfuls of baby spinach leaves
A few pinches of Redmond Real Salt (unbleached and unrefined sea salt)
A few grinds of freshly ground black pepper
3 T organic butter, ghee, or virgin coconut oil
Optional:
1 avocado, sliced thin
Favorite cheese; gruyere, white cheddar, feta, etc.
Fresh basil and/or parsley
Sautéed mushrooms
Cherry tomatoes (Summer season)
Preparation:
Melt 1T butter, ghee, or oil in a medium sized cast iron skillet over low-med heat.
Place shallots/onion & bell pepper inside of the skillet. Cook for 3- 4 minutes, stirring often until veggies are tender with the pierce of a fork.
Transfer sautéed veggies to a plate. Next, wilt the spinach by tossing it into the same pan, add a few T water & stir on med-low heat for 60-90 seconds. Transfer spinach to veggie mixture.
Beat the eggs until lightly foamy; add Real Salt, pepper, and 1 T water.
Coat skillet with 1 T butter/ghee/virgin coconut oil & add egg mixture until the eggs begin to set on the bottom of the pan about 20 seconds.
Using a stainless steel spatula, gently lift edges of the omelet toward the middle of the pan, to let the uncooked part of the eggs flow toward the edges & bottom of the pan. Cook for 2 mins or when center appears spongy.
Sprinkle veggies (plus cheese if desired) over 1/2 of the omelet. Using spatula, gently fold plain egg side over the veggie side. Cook for 25 seconds on each side.
Slide the omelet out of the skillet and onto a plate.
Chop the omelet in thirds, top with avocado, and serve with your preferred sides.
This meal can keep you feeling energized and satisfied for hours & hours. Enjoy!
Beet Salad Recipe with Fresh Herbs
Yields 6 servings
Ingredients:
4 red or golden beets
1 freshly squeezed lemon
1/3 cup extra virgin olive oil
1/2 orange, freshly squeezed
1/2 bunch of parsley or basil
1.5 tsp raw honey
Redmond Real Salt, to taste
Pinch of Black Pepper
Optional toppings upon serving:
French or Bulgarian feta (or Ciliegene mozzarella)
Freshly dry-roasted nuts and/or seeds of your choice
Preparation:
Peel and slice beets into 1/4” “coin” shapes. Then steam (7-9 minutes) or roast them (40 minutes).
Finely chop parsley. Once beets are cooled, slice into cube shapes.
Mix honey & lemon to emulsify, then add OJ and oil. Lastly add the salt and pepper.
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. Enjoy!
Butternut Squash Soup with Coconut Milk and Cilantro
Yields 6 servings
Ingredients:
4 cups puréed butternut squash (just cube and steam the squash first or roast in the oven).
3 carrots, steamed
1 cup chicken broth or veggie broth
2 cans Native Forest coconut milk, just the cream
1 1/2 inch ginger, chopped coarsely and cooked with shallots
3 shallots, sautéed
1 T coconut oil and/or butter mix
3/4 tsp curry powder
1/2 tsp dried ground cayenne
1/2 tsp paprika
1/2 tsp turmeric
Redmond Real Salt and black pepper, to taste
Cilantro, chopped finely
Preparation:
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!
Fabulous Roasted Winter Squash
Yields 4 servings
Ingredients:
One 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
Redmond Real Salt and black pepper to taste to finish
Preparation:
Preheat the oven to 375 degrees F
Cut the squash in half and scoop out the seeds.
Place the squash face up in a glass baking casserole type dish.
Lightly pierce the squash’s meat with a fork in about 6 different spots to lessen cooking time.
Spread a spoonful of oil or butter inside and on the top of the squash.
Place the squash in the preheated oven for 45 minutes (done when a fork easily pierces all the way through).
Let cool, and serve warm. Serves well with a salad and tahini!
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!
Simple & Nourishing Dinner for Winter: Steamed Veggies with Tahini Sauce
Yields 4-7 servings
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
Cooked Protein of your choice
Redmond Real Salt, a brand of unbleached sea salt, and black pepper to taste
Preparation:
Cut veggies into bite sized pieces.
Place ¾ inch water in the large saucepan, add the steaming basket, then the veggies, and bring to a boil.
Once the water is reaches a boil, bring temperature down to medium-high.
Let steam for a few minutes. Done when fork pierces evenly through the veggie.
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 sautéed garlic! Serve with hard boiled eggs or your favorite protein.
Any tahini is good for this dish, except Joyva.
Simple and Tasty Sliders, Without the Bun
Ingredients:
¾ to 1 lb ground free-range meat of choice
Butter or virgin coconut oil to coat the pan
Redmond Real Salt (unbleached and unrefined sea salt), to taste
Black pepper, to taste
Preparation:
Set heat on stove-top to “Medium” and place some butter or coconut oil in a cast-iron or stainless steel pan.
With your hands, shape ground meat into thin patties place patties in the hot pan. Cook 4-5 minutes per side.
Serve with salad and steamed veggies, and a little squash.
These patties keep in the fridge for up to 4 days, and would recommend using within 3 days.
