Creamy Pumpkin Artichoke Soup

October 3, 2018 Helene Trager-Kusman

Pumpkin, artichoke hearts and coconut make a super creamy trifecta

I love how easy pureed blender soups are for a quick, cozy dinner. I often struggle to get enough protein in my diet, so using bone broth in my soup recipes has helped, in addition to adding the gut healing immunity boosting benefits. In this recipe, I use the Vital Proteins Bone Broth Collagen Powder. It’s a great way to incorporate bone broth to a milk based soup like this one, but can be omitted to make this recipe vegan.

Canned pumpkin is my preferred way to create pumpkin recipes. The one time I ever carved up a whole pumpkin to make a soup, I told myself that would have to be a special occasion move only. I check to make sure that the only ingredient is pumpkin in the can I use. The other canned item, coconut milk is another where I check the ingredients carefully. Most coconut milks use gums as thickeners, which can upset sensitive systems and may cause digestive issues. I always choose unsweetened options like the Native Forest “Simple” can where the only ingredient is coconut or coconut and water. While I combined coconut and Cashew Hemp milk here, you can also use all coconut milk.

The final main ingredient I used is artichoke to help make the soup creamy. I love using artichokes because they contain prebiotics, which feed the probiotics, good gut bacteria. You can read more about this and other prebiotic/probiotic foods and recipes in my Good Gut Fuel E-Book. I used a vacuum sealed pack of artichoke hearts, but you can also use a can or prepare your own fresh artichoke hearts. If you do not like artichoke (though I suggest you try them this way!), you can sub 2 small cooked then cooled Yukon gold potatoes, which also contain prebiotic content and will make the soup creamy.

Ingredients (makes 2-3 large bowls or 4 cups of soup):

4 garlic cloves
2.5 c Cashew Hemp Milk or nut milk of choice (recipe in the Good Gut Fuel E-Book)
2.5 c Unsweetened Coconut Milk (as long as you have 5 cups of liquid, you can do any combo)
1 15 oz can pureed pumpkin
2 tsp ground cumin
salt/pepper to taste
6 oz artichoke hearts
4 scoops Vital Proteins Bone Broth Collagen Powder (eliminate to make vegan)
2 tbsp hemp seeds

Method:

Optional: roast the garlic to bring out the flavor (find directions here)
Blend all ingredients except for the Bone Broth Collagen Powder in a high speed blender until creamy and smooth
Heat the blended soup in a large pot, then pour it back in the blender and add the Bone Broth Collagen Powder as well as any additional salt, pepper and cumin to achieve preferred flavor
Blend until the powder is completely dissolved and serve garnished with hemp seeds

Want to try another blender soup? This Sweet Potato +Parsnip recipe is another creamy and hearty seasonal favorite!

Sweet Potato + Parsnip Bone Broth Soup

March 2, 2018 Helene Trager-Kusman

Crispy Brussel Sprouts are one of my favorite creamy soup toppings

While this recipe was made with bone broth, which I am going to be focusing on highlighting the benefits of, it can be made vegan by subbing the bone broth for vegetable broth and will still taste delicious! Since I am not vegan, but do avoid dairy, sugar and soy, I was excited to discover the Bone Broth Diet featured in the new Osso Good Bones cookbook. I don't follow any particular diet besides just eating the foods that I have learned make me feel best, but it is so helpful when I find a collection of recipes that align with the foods I generally try to incorporate and avoid! In terms of the actual bone broth, I love that Osso Good Bones was developed by an herbalist who incorporates ancient Chinese herbs, is made with tons of fresh veggies and comes from trusted meat sources.

The cookbook inspired me to incorporate more bone broth into my diet and use it in some of my favorite recipes. This recipe is one that I created using a few of my favorite winter root veggies and almond milk as a dairy alternative to making cream based soup!

So why include bone broth in this recipe and try incorporating it in your diet? Bone broth:

Boosts immunity
Helps digestion
Improves skin, bone, nail and hair health
Is anti-inflammatory
Has been shown to improve sleep cycles and overall energy

Ingredients:

2.5 pounds sweet potatoes
5 small or 2-3 large parsnips
1 onion
4.5 c Osso Good Bone Broth or any chicken/beef bone broth
1.5 c almond milk
1 tsp cinnamon
salt/pepper
Optional: brussel sprouts, coconut yogurt and/or avocado for topping

Method:

Chop up the potatoes, parsnips and onion
If using a slow cooker, put all of the ingredients except the almond milk in the slow cooker on high for 5.5 hours. If not using a slow cooker, roast the veggies at 400 degrees under very tender.
If you have an immersion blender, add the almond milk to the slow cooker and puree all ingredients in the slow cooker with the blender. Add all the ingredients and blend in a large pot if you did not use the slow cooker.
If you do not have an immersion blender, add a little bit of the stew-like concoction to a high speed blender and puree in 4 batches. Add salt and pepper to taste as you are blending.
Optional: chop up brussel sprouts and roast with oil, salt and pepper at 400 degrees until crisp. Use the crisp leaves as a topping.
Optional: top with coconut yogurt and/or avocado

Try swirling in coconut yogurt and a few slices of avocado for another topping option

Cinnamon Roast Crunch Bowl

February 18, 2018 Helene Trager-Kusman

Crunchy Cinnamon Roasted Chickpeas give this bowl its name

This bowl is light yet hearty with quickly roasted pears and radishes, beets, pecans, barley, kale and most importantly- crunchy cinnamon spice chickpeas! I recommend making extra chickpeas for snacking, especially for those who have ever craved the childhood favorite cereal this salad is named after. I think you will also find a newfound love for roasted pears and radishes, if you haven't tried them prepared this way before. Always make sure to massage raw kale, as described in the recipe, to make the leaves more flavorful and easier to eat and digest.

Ingredients:

1 large bunch of kale (any kind you prefer works!)
1 can chickpeas
1 package of lovebeets plain steamed beets if you can find them or 2 medium beets
1 bunch radishes
1 c raw pecans
1 c barley
Olive oil (I used a basil infused one for this- you can use any kind or regular!)
Balsamic vinegar
1 tbsp cinnamon
Salt/pepper
1/2 tbsp cumin
Optional: goat cheese crumbles or almond milk cheese crumbles

Try adding goat cheese or almond milk cheese crumbles for a finishing touch

Method:

Preheat oven to 400 degrees
Cook the barley according to the package (packages may vary but typically you will do 1 cup barley to 2.5 cups of water, bring to a boil and then simmer covered until cooked- I like it a little al dente, especially in a salad)
Rinse and dry the chickpeas
Toss the chickpeas in oil, salt, pepper, cinnamon and cumin, then arrange in an even layer on a baking sheet
Roast the chickpeas until dry and crunchy (about 45 minutes)
Chop up the pear, radishes and beets
If you use the lovebeets, put them aside for the salad. If you have raw beets, you can put them in the salad raw or roast them in oil, salt and pepper until tender (also at 400)
Toss the pear and radish in oil, salt and pepper and roast on a baking sheet for 10-15 minutes, until tender and slightly browned
Chop up the pecans
Whisk 1/2 c oil, 3 tbsp balsamic, salt and pepper until emulsified
Rinse, dry and tear the kale
Massage the kale in the dressing until it becomes tender and evenly coated with the dressing
Add all ingredients to the kale
Top with cheese if desired

Delicata Squash + Kale Salad with Yogurt Dressing

December 7, 2017 Helene Trager-Kusman

Fruit, nut, root veggie, something creamy and green is a great formula for a cold weather salad

What's your favorite squash? I have always loved butternut in salads or frittatas, spaghetti squash for a base of a hearty meal and acorn squash to roast whole and stuff with protein. This Fall, I started loving delicata squash as it seems to have been popping up in dishes everywhere. The flavor is less sweet than butternut squash and I kind of like that for doing a fruit/squash salad so that it compliments the fruit, which in this case is pear. Adding a creamy element like a cheese or nut cheese is where I would usually go with a salad like this, but in this recipe, I decided to make a yogurt dressing from my favorite coconut yogurt. This is a great dish to bring along for holiday meals because besides the dressing, it can stay in the car, sitting on a counter at room temp until the meal is served.

Yogurt dressing adds just the right amount of creaminess to the salad

Ingredients:

1 large delicata squash (or container of pre-chopped)
1 large bunch tuscan kale
1 cup raw pecan pieces
2 tbsp yogurt (I use coconut- you can use real yogurt if you prefer)
1 pear
1 lemon
cooking oil of choice (I use avocado oil)
salt/pepper

Method:

Preheat the oven to 400 degrees wile you slice open, deseed and chop up the squash. Leave the skin on- it will soften when it cooks.
Spread the squash pieces in a single layer onto a baking sheet and toss in oil, salt and pepper
Roast in the oven until fork tender and browned on either side- flip with a spatula around 20 minutes in
Thinly slice the pear- depending how thin you slice it, you may only use part of it
Wash, destem and tear up the kale
Combine the yogurt with the juice of the lemon. Whisk. Add salt and pepper to taste. Whisk. You may need to add more yogurt if it is too thin. You may want to add a little honey if you use regular yogurt that is unsweetened since the coconut has some natural sweetness.
Once the squash is fork tender and done roasted, toss all of the ingredients together in a large bowl. Wait to add the dressing until you serve.

Quinoa Pumpkin Chili

October 31, 2017 Helene Trager-Kusman

All the protein and good fats here: pumpkin/quinoa/chickpea chili topped with vegan mozz, avocado and pepitas!

Chili is literally my FAVORITE thing to meal prep during Fall and Winter. I make one huge pot on a Sunday to enjoy for lunch or dinner daily through the rest of the week. I usually stick to a vegetarian chili because it lasts longer and is easier for me to make, but you can totally add ground beef, chicken or turkey to this recipe if you prefer and it tastes great! This also freezes well if you have extra or want to prep in advance for a busy following week.

What makes this recipe unique?

It has a LOT of great plant protein! The chickpeas and quinoa are two great protein sources.
It packs tons of greens- in fact just as much as eating a salad. I use a whole large bunch of kale which is about as much per serving as I would use if making a salad.
It is flavorful but not too spicy. Spicy stuff can hurt my stomach so if you are like me, you would find this spice blend perfect. If you are like my husband, you may add some chili powder or hot peppers to yours!
It is thick and creamy tasting because of the pumpkin. I have made this same recipe with and without the pumpkin. When you use the pumpkin the texture and flavor is incredible!
It does not use onion. Onion is a trigger for many people's digestive issues including myself. I use garlic, but not onion. If you can't tolerate either, eliminate the garlic. If you can tolerate them well, you may add some onion in the step where you heat the garlic and spices in oil until they are translucent.
Using the toppings I have recommended, you not only get a great source of protein, but also great healthy fats: pepitas, coconut/cashew cheese and avocado.

The ingredients- yes I use the WHOLE bunch of kale!

Ingredients (about 6 servings):

4 garlic cloves
2 cups water
4 cups whole tomatoes
1 small can tomato paste (170g)
1 cup pumpkin
1 red bell pepper
2 cans chickpeas (15 oz each)
1 cup dry quinoa
1 bunch curly kale
1 tbsp cumin
1 tsp paprika
1 tsp oregeno
1 tsp coriander
salt/pepper to taste (it will differ if you used unsalted or salted tomatoes and tomato paste)
Cooking oil of choice
Optional garnish/side ideas: avocado, pepitas, coconut/cashew cheese or "cream" (try coconut yogurt), chips or bread of choice

Method:

Prep: dice the garlic, deseed and chop up the pepper, destem/rip up the kale into small pieces
Heat your cooking oil on medium in a large pot, then add the garlic and toss around for about 1 minute. Add the spices and stir around, adding more oil if it starts to stick to the pot.
After another minute, add the remaining ingredients except for the chickpeas and kale. Stir to combine then increase heat to bring to a boil.
Once boiling, reduce to a simmer and cover for about 30 minutes or until the chili has thickened and the quinoa is completely cooked.
Add the chickpeas and kale. You will need to add the kale handful by handful, folding it into the chili. It will cook down quickly.
Stir and let sit for another 5-10 minutes. Add water if it is too thick.
Enjoy with your favorite toppings/side like the ones mentioned above. Will keep in fridge for up to 5 days and freezes well.

Nothing like a big ol pot of chili to enjoy all week long...

Avocado Peach Salad

June 3, 2017 Helene Trager-Kusman

Peach, tomato, avocado, toasted almonds and greens

Peach season is upon us! Summer is my favorite time of year for making my fruit salad part of my salad. Peach salads are the perfect starter for an outdoor meal or can be made an entree by adding some protein. I have a few ingredients I like to use with peaches in salads: avocado, goat cheese, ripe tomatoes, nuts, basil and/or balsamic. I also like these same ingredients with strawberries as well! Find a recipe with some variations you can try below.

Peach Avocado Salad

Ingredients:

4 ripe peaches
Mixed lettuces
2 ripe avocados
3 ripe tomatoes
Sliced almonds
Optional: goat cheese crumbles or almond milk cheese
Dressing option 1: 1 tsp raw honey, 1 cup olive oil, 1/2 cup balsamic vinegar, salt/pepper
Dressing option 2: 1 bunch basil, 8 brazil nuts, 1/4 cup parmesan cheese, avocado oil, salt/pepper

Method:

Toast almonds for just a couple of minutes in the toaster or oven on 250 degrees until they begin to brown. Careful- they burn quickly!
Cut up the avocados, peaches and tomatoes and toss with the lettuce
For dressing 1: whisk together ingredients until emulsified
For dressing 2: put all ingredients except oil in a food processor and pulse until combined. Drizzle oil little by little until a creamy dressing has formed
Top with toasted almonds and goat or almond milk cheese if you choose
Toss with dressing of choice

Perfect Plant-Based Pizza

April 13, 2017 Helene Trager-Kusman

Prior to my MrT LEAP test I had never attempted to make my favorite indulgent items like pizza, pasta and even most baked good because I figured why would I even bother to.... I like to have balance and if its the weekend and I want a pizza, I'll eat a pizza and just balance it out with clean home-made meals during the week.

Now that I have actually pinpointed my food insensitivities with a blood test, I can better avoid the specific ingredients that set me off, while still indulging in some of my favorite typically "unhealthy" foods. In the long term, I will probably still engage in the former from time to time and not always settle for my plant based pizza as the end all be all, but in the meantime while on a somewhat long lasting elimination diet I am having fun playing around with new recipes and this plant based pizza (which avoids a few of my insensitivities- yeast, ham/cured meats and dairy) definitely is worth the time to get my fix.

Try out this recipe for a fun and indulgent tasting pizza you can feel good about. This recipe makes 2 pizzas that are enough for 2 or 3 people.

Super easy to make pizza dough without yeast- nothing to let rise!

Ingredients:

Kite Hill Ricotta (You can obviously use any plant based dairy free cheese, but this almond milk based one is the best I've had!)
Marinara Sauce (try making one yourself and sneaking in an extra veggie with my Tomato Beet Everything Sauce)
Fresh basil
2 cups Whole wheat flour
3 tsp baking powder
3 tbsp avocado oil (or any favorite cooking/baking oil)
1 cup water + however much you end up needing to add tbsp by tbsp if any
salt/pepper
(optional) Mint pesto
Organic Spinach (a food really worth getting organic- has the most pesticides)

Method:

***I started using the hook setting of my mixer for the dough but ended up doing it by hand and found it easier to knead!:

Combine the baking powder, flour and 1 tsp of salt.
Whisk the oil and water together in a separate bowl.
Pour the liquid into the dry ingredients little by little while mixing. Add more water 1 tbsp at a time if you find it to be too dry. You just don't want it to be too sticky, so if it accidentally gets too sticky just add a little more flour.
Knead until it forms a nice thick dough and form it into two even balls
Allow the balls to "rest" for a few minutes, then use a roller to roll them out on a parchment paper lined baking sheet (At this point I put a little oil on my fingers to smooth out some of the dry edges)
Bake for 10-15 minutes at 425 degrees or until edges begin to brown a bit
Remove from oven and leave it on. Add the toppings except the ricotta (it tastes fine, but dries out a little in the oven so I would put it on after cooking)
Finish cooking for another 10 minutes, then remove, add ricotta, salt/pepper and enjoy!

Turmeric Roasted Cauliflower Salad with Roasted Garlic Tahini

January 29, 2017 Helene Trager-Kusman

Prep the salad and dressing in advance for a quick and easy weeknight meal

Turmeric is a natural way to improve gut health and reduce inflammation. Combining turmeric with black pepper brings out its detoxifying properties. This salad also incorporates radicchio which has many digestive benefits. The dressing can be made ahead and stored for up to a week.

This cauliflower is great on its own as a side dish without the salad as well

Ingredients:

1 head garlic
1 head radicchio
1 green such as arugula/spinach/romaine
Turmeric
Cumin
2-3 large carrots
1/2 cucumber
1 head cauliflower
salt/pepper
Olive or avocado oil
1 lemon

Method:

If making dressing ahead, roast the head of garlic and set aside 5 cloves for the cauliflower and 4 cloves for the dressing.
Tahini Dressing: Add tahini, juice of 1 lemon, garlic, 2 tbsp oil, salt and pepper to food processor. Pulse until combined. Add 1tbsp of water at a time and pulse until dressing is your desired consistency (should be thin enough to drizzle but thick enough that it's still creamy)
Salad: Shred radicchio with a sharp knife, curl carrots with a vegetable peeler or mandolin, thinly slice cucumber and toss with the green.
Cauliflower: Cut into florets and toss with oil, salt/pepper, roasted garlic (or chopped up raw if you did not roast ahead) a generous amount of turmeric and about 1 tsp of cumin (I probably use over a tbsp of turmeric because I love it but if you are to sure how much you like it try a tsp for the first time). Roast at 400 degrees for about 45 minutes or until fork tender and slightly charred, tossing halfway through.
Add cauliflower to the salad and drizzle the tahini dressing

Thyme and Garlic Roasted Carrots with Honey Balsamic Drizzle

December 5, 2016 Helene Trager-Kusman

Love these carrots with goat cheese, pepitas and arugula.

These are great on their own, or paired as a salad or toast. For salad toss with greens, a cruncy seed or nut and cheese such as goat or feta. For toast, mash some avocado/lime or lemon/salt and pepper atop your favorite toasted bread, then add the carrots on top to make a classic favorite a little more hearty!

Ingredients:

Whole carrots
3 Garlic cloves
Fresh thyme
Olive oil
Balsamic Vinegar
1 Lemon
1 tbsp raw honey
Salt/pepper
Optional: greens like arugula/microgreens to make salad
Optional: cheese like feta or goat cheese (if not preparing as vegan)
Optional: Crunch like pepitas or a nut
Optional: Bread for toast/avocado

Method:

Cut carrots in half both ways (as if you were breaking them in half, then cut the halves lengthwise)
Chop garlic cloves
Toss olive oil, salt, pepper, garlic and thyme with carrots
Roast until carrots are fork teder at 400 degrees (approx. 40 minutes depending on their size)
Combine 1/4 cup balsamic with 1 cup olive oil, salt, pepper, juice of lemon and honey. Shake in a sealed container or whisk until emulsified.
Drizzle over carrots or toss together all ingredients including carrots if preparing as a salad.

Spicy Sesame Bowl

October 9, 2016 Helene Trager-Kusman

The chili powder used for the chickpeas and sweet potatoes gives the bowl its "spicy-ness" but can me made more mild by eliminating the ingredient.

I just can't get enough of tahini massaged kale bowls. Love the concept of massaged kale because you get the benefits of raw greens, with a texture more similar to a tender, cooked green. This recipe uses my favorite hemp tahini from the Hemp Med Bowl, kale, toasted sesame seeds, spice roasted sweet potato "chips" and chickpeas, cucumber, pickled beets and carrots.

Having always cringed at pickles, I was pleasantly surprised when in recent years I discovered that I loved more dense pickled veggies. Carrots, beets and cauliflower are more dense than cucumbers, so I think I like that they are less vinegar-y tasting. When we lived in DC I got them weekly at the farmers market, so I was thrilled when my go to farmers market in Louisville had a stand with both of my favorites (beets//carrots).

Besides being a super easy and tasty way to add veggies to any bowl, pickles have all the perks of any fermented food. Their natural probiotics balance the digestive microbiome. Many health experts including, Ashley Harris, founder of LoveBug probiotics, stress the importance of balancing the microbiome in order to balance the rest of the body. If you cannot find pickled vegetables at your local market, try doing a DIY pickling class or test out a recipe like this one in your own kitchen.

This is a great meal that can be prepped ahead and eaten as 4 lunches throughout the week.

Ingredients (4 Servings):

2 Medium Sweet Potatoes
1 Can of Chickpeas
1 Bunch of Radishes
1 Large Cucumber
1 Jar of Pickled Beets
1 Jar of Pickled Carrots
Sesame Seeds
1 Bunch of Kale
1/4 Cup Tahini
Hemp Oil
Olive Oil
2 Large or 4 Small Garlic Cloves
Salt/pepper
1 Lemon
2 Tsp Chili Powder
1 Tbsp Cumin

Method:

Tahini Dressing: Add tahini, juice of 1 lemon, 1 large or 2 small garlic cloves, 2 Tbsp hemp oil, salt and pepper to food processor. Pulse until combined. Add 1tbsp of water at a time and pulse until dressing is your desired consistency (should be thin enough to drizzle but thick enough that it's still creamy) You can do this in a bowl with a whisk alternatively.
Sweet Potatoes: Cut the sweet potatoes into at most 1/4 inch thick rounds, then toss with olive oil, chili powder, cumin, salt and pepper. Spread evenly on 2 foil lined baking pans and roast at 400 degrees until potatoes are fork tender and the edges begin to brown and curl. Flip about halfway through.
Roasted Chickpeas: Rinse a can of chickpeas and dry thoroughly with paper towels. Toss in olive oil, chili powder, cumin, salt and pepper. Roast at 400 degrees on a foil lines pan until crisp. Toss 1 or 2 times during roasting.
Massaged Kale: Wash and de-stem the kale, then massage torn leaves with tahini until tender.
Toasted Sesame Seeds: Toast seeds in a dry skillet for 2-3 minutes on medium heat until slightly browned.
Chop cucumbers and beets into smaller pieces if desired, then arrange bowl and drizzle remaining tahini. Finish by sprinkling toasted sesame seeds.

This is also a great recipe to prep before guests arrive, then simply arrange, drizzle tahini and sprinkle sesame seeds before serving.

Hemp Med Bowl

August 30, 2016 Helene Trager-Kusman

One of the fun parts of moving to a new city has been navigating the wellness scene, especially finding local health food companies, farmers and other small businesses. I was completely intrigued to learn about the local production of hemp and what a great benefit it is to both the economy and environment. I have always incorporated hemp seeds into my breakfast bowls (oats, smoothies, etc.) for an extra pop of protein, but never considered them as a nutritious addition to heartier meals.

Meeting Chad Rosen from Victory Hemp Foods lead to an entirely new discovery of hemp's uses and benefits. According to Rosen, founder of VHF, "Hemp foods are nutritious and delicious; with the ideal ratio of Omedga-6 to Omega-3 polyunsaturated fatty acids and a protein profile with all 9 essential amino acids including L-Arginine as well as Magnesium. It's a superfood that our bodies can thrive on." He introduced me to hemp oil, which he recommended as a perfect oil for dressings.

In this recipe, hemp oil helps create a creamy tahini dressing both used to massage the kale and drizzle on top. I also recreated by basil avocado cream using hemp oil, then added texture to the avocado by topping it with hemp seeds. Other components of the bowl are: spiced roasted sweet potatoes, red onion, quinoa, cucumbers, chickpeas and kale. Love this hearty bowl as a post workout protein refuel.

Ingredients:

1 Can chickpeas
Kale
1/4 Cup Tahini
Cumin
Coriander
Salt/pepper
1 Cucumber
1 Red onion
Victory Hemp Foods Hemp Hearts
Victory Hemp Foods Hemp Oil
2 large or 4 small garlic cloves
1 large sweet potato
1/2 cup quinoa (dry)
1 cup Vegetable broth (low sodium)
Fresh Basil
2 Lemons

Method:

Tahini Dressing: Add tahini, juice of 1 lemon, 1 large or 2 small garlic cloves, 2 Tbsp hemp oil, salt and pepper to food processor. Pulse until combined. Add 1tbsp of water at a time and pulse until dressing is your desired consistency (should be thin enough to drizzle but thick enough that it's still creamy)
Avocado Cream: Follow this recipe, but use hemp oil
Sweet Potatoes: Cube sweet potatoes and toss with olive oil, salt, pepper, cumin and coriander. Roast at 400 degrees for around 35 minutes or until tender when poked with a fork. Use a spatula to toss them around the pan halfway through.
Quinoa: Add quinoa and vegetable broth to a small pot. Bring to a boil, then lower to a simmer for 30 minutes or until broth has been absorbed.
Massage kale with a generous amount of tahini dressing using your hands until it's more tender. Add chopped red onion and cucumber, rinsed and drained chickpeas, and sweet potatoes to kale. Drizzle bowl with remaining tahini dressing. Put a dollop of avocado cream in the middle and top with hemp hearts.

Creamy tahini dressing is perfect for breaking down and massaging the kale

Coconutty Corn Salad

August 26, 2016 Helene Trager-Kusman

Perfect for a light lunch or served for dinner alongside a grilled piece of fish

Summer is the easiest time of year for whipping up quick salads because there is so much seasonal produce that tastes perfect raw. In this recipe, the only part that is cooked is the corn, which is briefly sautéed in coconut oil, but the rest if just raw greens, red onion, heirlooms and pepitas. It's tossed with one of my favorite summer dressings, fresh basil avocado cream- YUM!

Ingredients:

Raw pepitas
Raw corn off the cob
1 Red onion
Greens of choice
Mini heirloom tomatoes
1 Avocado
Coconut oil
Avocado oil (olive oil or any dressing friendly oil will do)
Salt/pepper
Fresh basil
1 Lemon or lime
1-2 Garlic cloves

Method:

Sautée corn with coconut oil, salt and pepper on medium/low heat for 5-10 minutes. You want it to still be crunchy, but just slightly cooked.
Thinly slice red onion by chopping onion in half, then half again. Carefully slice thin half moons.
Cut the tomatoes in halves
Follow my recipe for Avocado Cream as the dressing
Toss all ingredients together in a large bowl

CLICK HERE FOR BASIL AVOCADO CREAM RECIPE

Corn, coconut oil, salt and pepper- you're only step of "cooking" in this recipe!

No summer salad is complete without some sort of heirloom tomato when available

Stem to Root Carrot Salad

July 15, 2016 Helene Trager-Kusman

Cooking stem to root has become not only a way to reduce food waste, but also an extremely trendy cuisine these days. It's all about experimenting with eating the whole plant and finding unexpected ways to use edible plants and flowers in preparation and granishes. I have had some really delicious dishes with beet greens, but wanted to experiment at home with carrot greens first, as I usually have and waste those.

Carrot tops are quite bitter and so I wanted to prepare them in a way that would make sense and still taste good. Since pesto is one of my weekly go to salad components, I decided to experiment with a carrot top pesto. In this recipe I used basil, garlic and lemon juice to add some more flavor to the strong tasting greens. I did not use cheese, but you could also add Parmesan. Walnuts were my nut of choice, but you can really use any number of nuts such as Brazil or pine nuts. I have been playing with other kinds of oil besides olive oil and really like how avocado oil works in dressings like pesto.

CARROT TOP PESTO

I put the whole tops in on this batch but recommend pulling off and chopping the greens first.

Ingredients:

Greens from tops of 3-4 carrots
Fresh basil
2 garlic cloves
Juice of 1 lemon
1/3 cup of walnuts
Pepper to taste
Avocado oil

Method:

Rip off stem and chop up the greens before putting them in the food processor (I found that mine got too tangled when I put them right in).
Add all ingredients except oil to the food processor. Pulse until everything is evenly combined.
Drizzle avocado oil while pulsing. Continue this process until pesto is at your desired thickness. I usually keep a thick pesto in the fridge for a week and will add more lemon juice and oil to some of it when I want it as a thinner dressing.

SALAD

Ingredients:

Radishes
4 large carrots
1 cup quinoa
2 cups vegetable broth (or water)
Arugula
About 25 fava bean pods

Method:

Unzip the fava bean pods by pinching the end and ripping down the seam-like edge. If you have trouble doing this, slice them open with a thin, sharp knife. Remove the encased beans.
Prepare an ice bath while boiling water in a large pot. Add salt to the water and blanch the beans for about 3 minutes. See this lesson on blanching vegetables.
At the same time, bring a smaller pot of water or vegetable broth+cup of quinoa to a boil. Once boiling, reduce to a simmer until liquid is absorbed and quinoa is cooked.
After beans have cooled, use your fingers or a thin, sharp knife to open the little cases and squeeze gently so the beans pop out.
Thinly slice radishes or use a mandoline. Use a vegetable peeler, grater or mandoline to either ribbon or grate the carrot roots.
Combine all ingredients in a large salad bowl and toss with the pesto.

Sesame Soba Bowl

June 27, 2016 Helene Trager-Kusman

Sesame seeds, edamame and soba noodles make this plant-based meal full of protein.

What if I told you that you could eat a big bowl of spaghetti that was heart healthy, packed with protein and contained antioxidant enzymes? Soba noodles are exactly that. They are super easy to prepare and kid friendly too!

I toasted and kept a container of sesame seeds in my pantry so these were already on hand. I got a container of shelled edamame, but you can also get it frozen. The only parts I had to prep were the super easy dressing, the noodles and broccoli. I have also prepared the same recipe using fava beans and shaved raw carrots (can be done using a peeler!).

Ingredients:

1 pack soba noodles
1 head broccoli
1/4 cut olive oil
Shelled edamame (can be fresh or frozen and defrosted)
1/2 cup sesame seeds
1 green onion
3/4 cup tamari or coconut aminos
1/4 cup rice vinegar
1/2 tbsp sesame oil
Salt/pepper
2-3 garlic cloves
1 lime

Method:

Toast your sesame seeds (I toast a bunch and store in the pantry) in oven at 350 degrees about 8-10 minutes, until they begin to brown
Prepare the soba noodles by adding them to boiling water for about 8 minutes, or until al dente. Drain and rinse in cold water.
Chop up the broccoli. Turn up the oven to 425 degrees and roast it with olive oil, a little sesame oil, salt and pepper on a parchment lined baking sheet. After ten minutes toss them around and roast for 5 more minutes.
Chop up the green part of the onion into thin rings
Whisk together tamari, vinegar, sesame oil, minced garlic cloves, juice of a lime and salt/pepper to taste
Combine and dress the edamame, broccoli, noodles, onion and sesame seeds. If desired, serve over greens.

Ready to eat like this, or served over greens for more of a salad bowl.

Pesto Millet Bowl

June 17, 2016 Helene Trager-Kusman

The base- minimal prep, tastes great as is for lunch or a side

Summertime is my favorite time of year for easy throw together plant-based meals filled with seasonal, fresh produce. The base of this nutrient packed, hearty yet light bowl is spinach, millet, tomatoes and avocado. It can be majorly upgraded with the grilled vegetables and my new favorite immunity boosting superfood, Brazil nuts to add a crunch. Try the base as a quick lunch or side and the final version as the star of your next grill out.

Grilled veggies and Brazil nuts add extra protein and heartiness making this the perfect main course for a backyard grill out

Ingredients:

Millet
Avocado
Spinach or arugula
Heriloom tomato(s)
Mint
Basil
Olive Oil
Salt/pepper
Lemon
Garlic clove
Optional : Veggies to grill (squash, zucchini and/or asparagus)
Optional: Brazil Nuts

Method:

Prepare the millet
Make dressing by combining mint, basil, juice and zest of a lemon and garlic clove in food processor. Drizzle olive oil in while pulsing until emulsified.
Optional: cut up and marinate the tomato in some of the dressing in the fridge for an hour
Combine greens, millet, dressing, tomato and cut up avocado
Upgrade (requires double the dressing): cut the squash and zucchini lengthwise and in 3 inch pieces and snap the bottoms off of the asparagus. Grill using the dressing as a marinade. After grilling, slice them up and add to the bowl!
Chop up whole, raw Brazil Nuts to toss in and sprinkle atop
Garnish with extra pieces of basil and mint

Raw Brazil nuts add protein, immunity boosting properties and crunch

The Not-So Niçoise

June 2, 2016 Helene Trager-Kusman

"Tuna fish" is a cringeworthy phrase. Even as a tuna lover for some reason I always associate it with an image and smell of a cubicle mate chomping on a smelly tuna sandwich. I choose to call any tuna salad a niçoise instead... Even when it almost always lacks the classic eggs, anchovies and and olives. A canned tuna game changer is to get the jars or tuna in olive oil. I like the one that has olive oil and oregeno the best. They are pricier but still relatively cheap to alternative to other non-plant protein like chicken or fresh fish. I made this salad when I was too lazy to go to the store and recommend keeping all off the involved ingredients stocked in your fridge/pantry!

Ingredients:

Jar of tuna
Pesto (I used the vegan/mild version of my recipe in this post)
Olive oil
Lemon
Cherry tomatoes
Greens of choice
Cucumbers
Pepitas
Chili powder
Cumin
Coriander
Salt/pepper
White beans

Method:

Pepitas: Preheat oven to 350 degrees. Drizzle and spread olive oil on a foil lined baking sheet. Cover with raw Pepitas. Sprinkle cumin, chili powder, salt, pepper and coriander atop. Use your hands to toss Pepitas in the oil and spices until covered. Spread the Pepitas evenly before putting in the oven. Check and toss/flip around the Pepitas after 4 minutes. Roast another 4 minutes or until just beginning to brown. Let cool.
Dressing: If you prepared the thicker version of the pesto whisk it with extra lemon juice and olive oil until it's more of a liquid.
Tuna: drain oil from tuna jar and mash with new oil, salt, pepper some of the drained and rinsed white beans, pesto and Pepitas.
Toss greens, chopped tomatoes and cucumbers, additional white beans and Pepitas and tuna salad with dressing.

Lemony Asparagus Salad

April 8, 2016 Helene Trager-Kusman

This salad can be served as a side or entire meal since the quinoa in it is packed with protein. Pine nuts can be swapped for slivered almonds. Shaved Parmesan can be removed to make it vegan. If you go that route, try adding sun dried tomatoes for some extra flavor.

Ingredients:

Bunch of asparagus
1 lemon
2 garlic cloves
1 onion
1 cup of quinoa
Pine nuts
2 cups of vegetable broth
olive oil
salt/pepper
Arugula

Method:

Break off the ends of the asparagus or simply estimate and cut to be quicker. Dispose of ends then continue chopping asparagus into about inch long pieces. Mince garlic cloves and chop onion.
While you are doing this, bring 2 cups of vegetable broth/1 cup of quinoa to a boil. Once it begins to boil, slow it down to a simmer until quinoa is finished cooking.
Toast pine nuts in a pan on low heat while continuously shaking pan to avoid burning. As soon as you notice the slightest darkening of color, remove from pan and set aside.
Warm olive oil in the pan, then add half of the minced garlic. After stirring for a minute, add onions and continue stirring until onions are translucent. Finally add the asparagus and store contuously until asparagus is cooked perfectly. I like to test one of the thicker parts to make sure it's cooked right before removing from heat.
Whisk together zest and juice of the lemon, remaining garlic, olive oil, salt and pepper to taste.
Combine all ingredients, tossing the dressing with the greens, quinoa, vegetables, pine nuts and shaved Parmesan.