
Hearty


African peanut soup
6-8 SERVINGS
2 tbsp coconut oil
1 large yellow onion, chopped
1 sweet potato, cut into 1/4'' cubes
1 poblano pepper, seeded and chopped
3 tbsp garlic, minced
2 tbsp fresh ginger, peeled and grated
1 tsp salt
6 cups vegetable broth
1/2 cup creamy peanut butter (or nut butter of choice)
1/2 cup tomato paste
1 cup baby kale, chopped
2 cups chickpeas, rinsed and drained
Hot sauce, if desired
Chopped peanuts, garnish
Fresh chopped cilantro, garnish
In large pot or dutch oven, heat the coconut oil over medium heat until melted. Add the onion, sweet potato and, poblano pepper and a pinch of salt. Cook for about 10 minutes, or until sweet potatoes are softened and onions are translucent, stirring occasionally. Add the garlic, fresh ginger, and salt, stirring together for another minute or two. Carefully pour in vegetable broth and stir together until combined. Bring the mixture to a simmer over medium high heat and cook for another 15 minutes. Reduce heat if needed in order to maintain a gentle simmer.
In a medium glass bowl, combine nut butter and tomato paste. Carefully pour in 2 cups of the hot broth from your soup pot. Whisk all together until smooth. Then pour the peanut mixture back into the soup. Add baby kale and chickpeas, and continue to cook for another 15-20 minutes, or until all ingredients have softened. You can serve the soup as is, or take an immersion blender and blend until barely thickened. I like about half of the soup blended and the other half keeping ingredients in tact. Serve with hot sauce, chopped peanuts and fresh cilantro on top!

Cilantro Quinoa and beans with chimichurri veggies
6 SERVINGS
2 tbsp avocado oil
1 yellow onion, diced
2 tbsp garlic, minced
1 cup black beans, soaked and rinsed preferred (canned ok)
1 cup pinto beans, soaked and rinsed preferred (canned ok)
1 cup quinoa, cooked to instructions (should make about 1.5-2 cups cooked quinoa)
1/4 cup cilantro, chopped
1 cup pico de gallo
2 tbsp lime juice
Chimichurri Sauce
2 avocados, pitted and halved
2 cups flat leaf parsley, roughly chopped
1 cup fresh cilantro, roughly chopped
2 cloves garlic, peeled
2 tbsp lime juice
1/2-1 tsp red pepper flakes, to taste
1/2 tsp salt
1/2 tsp cumin
1 tbsp avocado oil
1/4 cup water
Roasted Veggies
4 ounces mushrooms (whatever variety you enjoy)
2 red bell peppers, cut into 1” squares
1 yellow onion, cut into 1 inch wedges
4 ounces cherry tomatoes
2 tbsp avocado oil
salt to taste
Preheat oven to 400°F. Place all veggies onto a cookie sheet and drizzle with avocado oil. Topsoil and veggies together until evenly coated. Sprinkle with a little bit of salt and place in the oven for 15 to 25 minutes, depending on your preferred doneness. Set aside.
In large skillet, heat avocado oil over medium heat. Add onion and garlic, stir until fragrant (about 2-3 minutes). Add onion, beans and quinoa, stir together until warmed through. Add cilantro, pico de gallo and lime juice, reduce heat to low and stir occasionally. You may substitute with another non-glutenous grain, if preferred.
Meanwhile, add all ingredients for the chimichurri sauce into food processor or blender and blend until smooth. Add additional water (1 tbsp at a time) if the mixture isn’t coming together. This will depend on the ripeness of your avocados. Set aside.
Assemble your bowls! Place quinoa and beans on the bottom, top with sauce and finish with veggies! I love a sprinkling of salt and pumpkin seeds on top!
lentil minestrone
6-8 SERVINGS
2 tbsp extra virgin olive oil
1 large onion, diced
2 large carrots, chopped
2 ribs celery, chopped
2 tbsp tomato paste
1 cup zucchini, squash or potatoes (your choice)
3 tbsp garlic, minced
1 tbsp Italian seasoning
1 large can crushed tomatoes (28 ounces)
1 cup red lentils
6 cups vegetable broth
2 bay leaves
1 tsp salt
2 cups great northern beans
2 cup red kidney beans
2 cups Tuscan kale, ribs removed and chopped
In large pot or dutch oven, heat the extra virgin olive oil over medium heat until simmering. Add onion, carrots, celery, tomato paste, and a pinch of salt. Stir together until vegetables have softened and onions are transparent. Add zucchini, squash or potatoes, garlic, and Italian seasoning. Stir frequently for about two minutes. Pour in crushed tomatoes, lentils, and vegetable broth. Stir in salt and black pepper. Increase heat to medium high to bring soup to a low simmer, then cover with a lid with a small gap to allow the steam to escape. Simmer for 15 minutes. Add great Northern beans, red kidney beans and chopped kale. Continue to simmer uncovered until the lentils are tender, about 20 to 25 minutes. When done, remove the bay leaves. Serve with fresh parsley and red pepper flakes, if desired.

fennel baked cod
6 SERVINGS
1 pound wild cod
pinch of salt
2 tbsp coconut oil
2 shallots, sliced
2 medium carrots, julienned
1 bulb fennel, sliced very thin
1 cup vegetable stock
1 tbsp lemon juice
1 cup greens of choice, kale, spinach etc
salt and pepper to taste
Preheat oven to 400°F. Place fish in a 9 x 13 glass pan. Sprinkle with sea salt. Set aside. In large sauté pan, heat coconut oil over medium heat and sauté shallots, carrots, and fennel until soft, about 5-10 minutes. Add the vegetable stock and lemon juice, let simmer for 2 to 3 minutes. Add chopped greens and simmer another 2 to 3 minutes. Pour vegetables and stock over the fish, and place in oven to bake for 30 minutes, or until fish is cooked through.

salmon chowder
4-6 SERVINGS
1 tbsp coconut oil
1 large onion, chopped
2 stalks celery, chopped
1 tbsp garlic, minced
3 tbsp fresh dill or 1 tbsp dried dill
1 tsp thyme
1 large parsnip, peeled and cubed
2 medium carrots, peeled and cubed
4 cups vegetable broth
1/2 cup coconut cream
1 pound wild salmon, no skin and cubed
salt and pepper to taste
In large soup pot or Dutch oven, heat coconut oil over medium heat. Add onion and celery, cooking together until onion becomes translucent, about five minutes. Add garlic, dill and thyme, then cook together for another minute or two. Add parsnip and carrots, stirring together for another 2 to 3 minutes. Add vegetable broth and coconut cream, then bring to boil. Reduce heat and simmer for 15 to 20 minutes or until vegetables are soft. Use an immersion blender to partially blend the soup. If you do not have an immersion blender, simply remove half of the soup and place in a regular blender, blend until smooth. Then add back to the soup pot. Add cubed salmon to the soup, and cook for another 3 to 5 minutes, or until salmon is cooked through. Salt and pepper to taste. Enjoy!
Kelsey's fav veggie roast
4-6 SERVINGS
1 large head cauliflower, chopped into bite sized pieces
2 red bell peppers, chopped into bite sized pieces
3 tbsp coconut oil, melted
1 large head of broccoli, chopped into bite sized pieces
1 large sweet onion, chopped into bite sized pieces
1 cup fresh parsley, chopped
3 tbsp fresh lemon juice
1 tsp salt
black pepper to taste
Preheat oven to 400°F.
Add chopped cauliflower and bell peppers two large lined cookie sheet. Pour melted coconut oil over the top and toss until evenly coated. Roast for 20 minutes. Remove from oven, then add the broccoli and onions. Toss with spatula to evenly distributed, then bake for another 20-25 minutes or until cauliflower becomes slightly crispy. Remove from the oven, then add fresh parsley, lemon juice, salt and pepper. Toss together and enjoy!
If you would like to add a quick protein to this meal, I would encourage you to add 1 pound of uncooked jumbo shrimp for the last 5-10 minutes of bake time with the veggies. So yummy!

coconut curry shrimp
4 SERVINGS
1 pound shrimp, peeled and deveined
1 tbsp coconut oil
1 large onion, diced
1 green bell pepper, sliced thin
3 tbsp garlic, minced
2 tsp fresh ginger, grated
1-2 tbsp red curry paste, to taste
1 can coconut milk
1 tbsp coconut aminos
3 cups spinach, chopped
1 cup baby kale, chopped
1 tbsp lime juice
1/2 cup thai basil, roughly torn
Melt coconut oil in a large sauce pan over medium heat. Add onion and bell pepper, stir together for 3 to 5 minutes or until onion begins to become translucent. Add garlic and ginger, stir another 1 to 2 minutes. Stir in coconut milk, curry paste and coconut aminos. Bring to a simmer then reduce heat. Add shrimp and cook until opaque, about 3-5 minutes. Stir in greens and lime!