Servings: 5 

Ingredients:

• 1 and ½ tsp coriander

• ½ tsp red pepper flakes 

• 1 tsp cumin

• ¾ tsp turmeric

• ½ tsp paprika

• 1 and ½ lbs firm fish (halibut, cod, tuna, or combination)

• Salt and pepper (to taste)

• 3 tbsp Extra virgin olive oil

• 1 red bell pepper, chopped

• 1 red onion, chopped

• 2 celery ribs, chopped

• 4 cloves garlic, minced

• 1, 28 oz can of whole or diced tomatoes

• ½ cup apple cider vinegar

• 4 cups low sodium vegetable or chicken broth

• 1 cup packed fresh parsley, chopped

• 1 cup packed fresh cilantro, chopped

• 3 green onions, chopped

• 1 lemon, juiced

Instructions:

1. In a small bowl, mix the spices together (leave out salt and pepper).

2. Season the fish with dash of salt and pepper and 2 tsp of spice mixture. Coat fish evenly with mixture.

3. In a large pot, heat 3 tbsp of extra virgin olive oil over medium-high heat. Add the bell peppers, red onion, celery, and garlic. Cook until vegetables soften, and season with a dash of salt and pepper. Add the rest of the spice mixture. 

4. Add the tomatoes, apple cider vinegar, and broth. Bring to a boil, then lower to medium-low heat. Partially cover the pot and let simmer for 20 minutes.

5. Add the fish and cook for about 4-5 minutes or until fish is cooked through.

6. Stir in parsley, cilantro, green onion, and lemon juice. Serve.

Ingredients:

2 tbsp Extra-Virgin Olive Oil

1 medium Yellow Onion, chopped

1 cup thinly sliced Celery (about 2 long stalks)

1 cup Carrots, peeled and cut into thin rounds (2 medium or 4 small)

¼ tsp Salt 

½ tsp Ground Turmeric

½ tsp Curry Powder 

1 Bay Leaf

1 can (15-16 oz) Chickpeas, rinsed and drained

8 oz Spiral Pasta 

2 tbsp fresh Parsley, chopped (plus extra for garnish)

8 cups/64 oz Vegetable Broth (use low-sodium if possible)

Freshly ground Black Pepper, to taste

Directions:

1. Heat the Olive Oil in a large pot over medium heat. 

2. Once shimmering, add the Onion, Celery, Carrots, and ¼ tsp Salt. Cook, stirring often, until the Onions are turning translucent and softening (about 5 to 7 minutes). 

3. Add the Turmeric and Curry Powder and stir constantly for about 30 seconds. 

4. Next, add the Bay Leaf, Chickpeas, Pasta, Parsley, and Vegetable Broth. Raise the heat to high and bring the mixture to a simmer, then reduce heat to medium-low and continue simmering until the Pasta is pleasantly tender, about 10 to 20 minutes.

5. Remove the pot from the heat and season generously with Pepper.

6. Garnish with extra Parsley and serve warm! 

Recipe adapted from: https://cookieandkate.com/chickpea-noodle-soup-recipe/

Ingredients:

Meatballs 

½ cup bread crumbs 

¼ c finely chopped onion 

⅛ t garlic powder 

⅛ t black pepper 

½ pound lean ground beef or ground turkey 

Nonstick cooking spray 

Soup 

2 14-ounce cans low-sodium beef broth 

1 14.5 ounce can diced tomatoes with Italian herbs, undrained 

1 15 ounce can garbanzo beans (chickpeas), rinsed and drained 

1 15 ounce can kidney beans (light or dark), rinsed and drained 

½ cup water 

½ - 1 cup dried pasta (cellentani, elbow, shells, mini bowtie, etc.) 

3 cups torn fresh spinach 

Shredded parmesan cheese (optional)

Instructions:

1. Preheat oven to 350 degree. 

2. In a medium bowl combine meatball ingredients and mix well. Do not over work the meat. Shape into ¾-inch meatballs. 

3. Cover sheet pan with foil and lightly spray with cooking spray. Arrange meatballs onto sheet pan 

4. Bake at 350 degree for 15 minutes or until internal temperature is 165 degrees. 5. While meatballs are baking, in a large saucepan, stir together broth, undrained tomatoes, beans, water. Bring to a boil; add pasta. Return to boil; reduce heat. Simmer covered for 10-12 minutes or until pasta is tender. Stir in meatballs and spinach. Cook for 1-2 minutes more until the spinach wilts.

When the weather starts to cool down, the first thing I do is start making soup.  

This one is chock full of mushrooms to help with vitamin D intake as we exit summer and enter the months that make it hard in the north east to obtain vitamin D.

Ingredients:
2 Tbsp smart balance
2 small Yukon gold potatoes, diced
1/2 cup onion, diced
3 stalks celery, diced
4 cloves garlic, sliced
6 button mushrooms, sliced
6 shiitake mushrooms, sliced
1 can drained and rinsed chickpeas
1 cup oat milk (or your milk of choosing)
32 oz vegetable broth
2 tsp nutritional yeast
2 Tbsp hemp seeds
1 tap finely chopped thyme
1 tap finely chopped rosemary
Salt and pepper to taste

Instructions:
Melt the smart balance in a large pot. Add potatoes, onions, garlic, and celery and cook until softened. Add the mushrooms and spices. Gradually pour in the broth, beans and milk and heat through. Remove 1-2 cups of the smooth and blend until smooth. Return to the pan and reheat through. Serve warm.

Ingredients 

• 2 tablespoons olive oil  

• 1 medium onion, diced  

• 2 garlic cloves, minced  

• 4 cups vegetable broth  

• 1 medium potato (aprox. 12 ounces),  peeled and cut into 1-inch pieces  

• 1 medium carrot, chopped  

• 1/2 cup raw cashews  

• 1 cup unflavored and unsweetened non dairy milk  

• 1/4 cup nutritional yeast flakes  

• 1tsp paprika  

• 4 cups fresh broccoli florets (about 1 large crown)  

• Fresh chives, for topping  

• Salt and pepper to taste  

Directions

1. In a small bowl, soak the cashews in water for 1-2 hours  

2. Coat the bottom of a large pot with olive oil and place it over medium heat, add the onion  and stir until it is translucent  

3. Add the garlic and cook it with the onion for about 1-2 minutes.  

4. Add in the potato, carrots, 2 cups of the vegetable broth, and 1 cup of non-dairy milk and  stir. Raise the heat and bring the mixture to a boil. Lower the heat and simmer for 30  minutes.  

5. Working in batches if needed, transfer the soup to a food processor or blender and blend until  smooth.  

6. Set the soup aside and rinse out the blender. Add in the remaining 2 cups of vegetable broth,  soaked cashews, nutritional yeast, paprika and blend until smooth.  

7. Place the pot over medium-high heat, combined the chase mixture and “cheese” mixture and  bring everything to a boil. Add in the broccoli. Lower the heat and allow the soup to simmer  until the broccoli is tender and the soup thickens up a bit, about 6-8 minutes.  

8. Remove the pot from heat and season the soup with salt and pepper to taste.  9. Enjoy! 

Ingredients

5-6 tomatoes, sliced in quarters

2 tbsp. olive oil

4 cloves garlic- keep whole

1/2 cup onion

1 tbsp. balsamic vinegar

1/4 cup milk

1/2 cup vegetable broth

Oregano, parsley, basil, rosemary, salt and pepper to taste

For the top

Rosemary bread (I get this at hanaford, you could use a plain sourdough bread though too)

your favorite grilled cheese cheese

Smart balance butter

Directions

Mix tomatoes with 1 tbsp. olive oil, garlic cloves, oregano, parlsey, basil, salt and pepper and roast at 350 for 30 minutes. Meanwhile, mix onions with olive oil and vinegar and bake to caramelize at the same temperature for the same time.

Once the vegetables are done, add to a large pot and simmer for 30 minutes, adding milk and vegetable broth and more of the spices to taste. Once heated through, mix with a blender, hand blender or food processor until smooth. While the tomatoes, garlic and onions are simmering, make grilled cheese sandwiches and cut into small pieces. Top with rosemary and serve warm.

Ingredients:

olive oil

1/2 cup onion, diced

carrots, diced ( I used 6 baby carrots)

celery, diced (2 stalks)

bell pepper, diced (I used an orange one)

1 yukon gold potato, diced

1 block of extra firm tofu, diced

1/2 cup frozen corn

1 cup of black beans

1 cup of chic peas

3 cups of vegetable broth

1 cup of oat milk (or whatever type of milk you prefer)

1/2 cup frank's buffalo sauce (if you don't like it super spicy use less)

1/2 cup shredded cheddar cheese ( you could use blue cheese, I just don't like it)

Heat olive oil in a pot. Add the onion, carrots, celery, peppers and potatoes and cook until softened. Add the tofu, beans, corn, broth and beans and simmer. Add buffalo sauce and cheese and serve warm.

Ingredients:

2 tbsp Olive Oil

4 cloves Garlic

1 small Onion

1 lb. Ground Turkey (Modification: Beef or 1 package of Frozen Textured Soy Protein

1 Red Bell Pepper

1 Orange Bell Pepper

1 Yellow Bell Pepper

1 Jalapeno pepper

10 Baby Carrots

2 tbsp Chili Powder

1 ½  tsp Cumin

1 tbsp Oregano

12 oz Beer (alcohol content will be cooked out)

4 oz Red Wine

14 oz can Tomatoes, diced

4 Mini Dark Chocolates

1 can Chickpeas

1 can Kidney Beans

1 can Black Beans (drained)

1 cup Frozen Corn

6 oz. can Tomato Paste

Heat oil in a large pot. Meanwhile dice vegetables. Sauteé Onion and Garlic until softened. Add Ground Meat or TSP. When meat is browned add Peppers, Jalapeño, Carrots and spices. Once vegetables have softened, add Tomatoes, Beer and Wine and bring to a boil. Once boiling, add the Tomato Paste. Reduce the heat and add the Chocolate, Beans and Corn and simmer for 20 minutes. 

Serve with Shredded Cheddar and Hot Sauce if you prefer it spicy.

Ingredients:

 2 tbsp. Olive Oil

½ cup Onion, diced

4 cloves Garlic, diced

1 cup carrot, diced

4 stalks Celery, diced

1 cup Baby Spinach

1 cup Dried Lentils

¾ cup Dried Couscous

14 oz. can diced Tomatoes

32 oz. Vegetable Broth

Add: Parsley, Oregano, Rosemary, Thyme, Salt and Pepper

Heat Olive Oil in large pot.  Add Onions, Garlic, Carrots, and Celery and sauteé until softened. Stir in Tomatoes and Spinach and continue to sauteé.  Add Broth and bring to a boil.  Lower temperature and add Lentils and Couscous.  

This recipe is part of my Healthy Holiday Cookbook. For more awesome recipes like this one, click Here.

Ingredients:

2 cups Butternut Squash, diced

8-10 Baby Carrots, diced

1 Potato (regular or sweet), diced (peeled if it is a sweet potato, but I leave the skin on regular potatos for more fiber)

1 small Onion

4 stalks Celery

4 cloves Garlic

1 Apple

1/2 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Ginger

1/2 tsp Curry Powder

Cayenne pepper (option if you don't like spicy)

Olive Oil

1 can Cannellini Beans, drained

1 can Chickpeas, drained

4 cups Vegetable or Chicken Broth

Heat Olive Oil in a large pot. Slowly add the diced Vegetables. Sautee until softened. Add the spices and stir. Add the Beans and Vegetable Broth. Simmer for 20-30 minutes. Can be served chunky as is or blended for a creamy soup.

Ingredients:

2 tbsp Olive Oil

½ cup Onion, diced

2-3 cloves Garlic, diced

1 Red Pepper, 1 Yellow Pepper and 1 Orange Pepper, diced

1 Zucchini, diced

1, 6 oz. container of Baby Button Mushrooms, sliced

1 cup Baby Spinach, shredded

1 can Cannellini Beans, drained and rinsed

2, 14 oz. cans Tomato Sauce

14 oz. Vegetable Broth

Add: Basil, Oregano, Parsley, Salt and Pepper

Heat Olive Oil in a large pot. Sauteé Onions, Garlic, Peppers, Zucchini, Spinach and Mushrooms until softened. Add Tomato Sauce and Broth and bring to a boil. Lower the heat and add Beans and spices. Simmer for 20-30 minutes and serve warm. Top with Parmesan or Mozzarella cheese.

Ingredients:

1/2 cup Onion, diced

2 Bell Peppers, diced

1/2 cup Carrots, diced

4 cloves Garlic, diced

1 large can Diced Tomatoes

1 can Kidney Beans

1 can Chickpeas

1 bag Textured Soy Protein (Modification: Ground Turkey or Beef)

3 cups Vegetable Broth

1 can Tomato Paste

Add: Oregano, Parsley, Rosemary, Salt and Pepper

Sauteé Onion, Peppers, Carrots, and Garlic until softened. Add Textured Soy Protein and spices. Add Tomatoes, Beans and Broth and bring to a boil. Add Tomato Paste and simmer for 20 minutes. Serve hot with Parmesan and/or Mozzarella Cheese if desired.