Vegetable Curry

Ingredients

• 2 tsp coconut oil
• 1 medium yellow onion, diced small
• 1 tbsp red curry paste
• 1 cup unsweetened coconut milk
• 1 potato, peeled and cut into 1-inch pieces
• 1 small cauliflower, cut into florets
• 1 can (15.5 ounces) chickpeas, rinsed and drained
• sea salt and black pepper to taste
• 1/4 tsp red chili powder
• 1/4 tsp tumeric
• 1/2 green chili minced
• 2 cloves garlic minced
• 1/2 inch ginger piece minced
• fresh cilantro, for serving

Directions

1. In a medium pot, heat 2 teaspoons oil over medium-high. Add remaining onion and cook, stirring often, until soft, 3 minutes.
2. Add curry paste and stir until fragrant, about 1 minute. Add red chili powder, tumeric, green chili, and garlic
3. Stir in coconut milk and 1 cup water and bring to a boil.
4. Add potato and cauliflower and season with salt, pepper and ginger.
5. Reduce heat to medium, cover, and simmer until vegetables are tender, 10 to 15 minutes.
6. Stir chickpeas into curry and increase heat to high. Simmer rapidly until liquid reduces slightly, 2 minutes.
7. Serve curry over rice with cilantro.

Cook Time and Prep Time: 30 min

Serves: 4

recipe courtesy of marthastewart.com with adjustments made by me!

Babyfood – Carrot, Zucchini & Potato Patties

Ingredients

• 1 large organic potato
• 1 carrot peeled & shredded
• 1/2 zucchini shredded
• Himalayan sea salt to taste
• Coconut oil

Directions

• Boil potato until tender and ready to mash
• Mash potato and mix well with shredded carrot and zucchini
• Add sea salt to taste
• Form into small patties (about 2 inches wide)
• In a small frying pan add a tiny bit of coconut oil and heat on low-medium
• Lightly brown patties on each side

Recommended for children over one

Homemade Vegetable Broth

Ingredients

• 2 medium yellow onions sliced
• 2 medium carrots, peeled and sliced
• 5 stalks celery, sliced
• 3 cloves garlic cut in half
• 1 medium potato cut into 1-inch chunks
• 4 bay leaves
• 2 tsp whole black peppercorns
• 8 sprigs parsley
• 16 cups water

Directions

• Place all ingredients in a large pot
• Bring to boil over high heat
• Reduce to simmer and cook for another 2 hours
• Strain and discard solids
• Cool and refrigerate for upto 3 days
• Stir before using if broth separates

recipe courtesy of wholefoods.com with adjustments made by me!

Babyfood – Mashed Chickpeas and Potato

Ingredients

• 1 tsp grape seed oil
• 1/2 can organic BPA free chick peas or 1 cup dried chickpeas soaked over night
• 1/2 small tomato diced finely
• 1 small potato peeled and cubed
• 5 basil leaves finely chopped
• 1-2 tsp olive oil
• himalayan sea salt to taste

Directions

• In a medium sauce pan, boil potato until soft and tender
• In another sauce pan heat grape seed oil on low-medium heat
• Add tomatoes and saute for 5 min with lid covered
• Add chickpeas and cook until soft with lid covered
• Add boiled potato
• Add basil and himalayan sea salt
• Stir well and mash with a fork to desired texture
• Turn stove off and then add olive oil on top and stir wells

I would recommend this recipe for infants over one year old and to start with a small amount of chick peas initially since they can cause stomach upset and gas.

Mushroom and Potato Soup

Ingredients

• 1 onion diced
• 15 mushrooms chopped
• 1 large potato diced
• 3 cloves garlic pressed
• 4 cups vegetable stock
• 1 tbsp truffle oil (if you have it)
• 1/2 tsp fresh thyme leaves
• sea salt to taste
• ground black pepper to taste
• 1/4 tsp garlic powder
• 1/2 tsp italian seasoning
• 2 tsp coconut oil

Directions

• In a stock pot heat coconut oil
• Add onion and saute until translucent
• Add mushrooms and cook for another 5 min
• Add potato and garlic and saute for another minute
• Add truffle oil, sea salt, fresh thyme leaves, black pepper, italian seasoning
• Add vegetable stock and bring to boil, then reduce to simmer

Rosemary and Thyme Potato Wedges

Ingredients

• 2-3 large russet potatoes peeled chopped in wedges
• 2 tsp coconut oil melted
• 2 cloves garlic
• 2 tsp rosemary
• 2 tsp thyme
• extra virgin olive oil
• sea salt and pepper to taste

Directions

• Toss potato wedges with coconut oil, garlic, rosemary, thyme, sea salt and pepper
• Pre heat oven at 375 F
• Bake in oven for 20-25 min or until lightly brown (you may have to turn them over half way through so each side gets brown and crispy)
• Drizzle with desired amt of olive oil once finished

 

Roasted Vegetables

Ingredients

• 10-15 brussel sprouts halved
• 8 mushrooms quartered
• 1 potato diced
• 1 clove garlic grated
• fresh rosemary to taste
• sea salt to taste
• ground black pepper to taste
• 3 tbsp olive oil
• You can roast any vegetables that you have in your fridge – such as red peppers, yellow peppers, eggplant, red onion

Directions

• Marinate all vegetables in rosemary, sea salt, black pepper and olive oil
• Roast in oven at 350 degrees Fahrenheit for 20-25 minutes

Mashed Potato and Egg with Green Garlic

This dish is a great side! Its packed with protein and lots of antioxidants from the green garlic and tumeric.  Make sure you have your toothbrush handy!

Ingredients

• 1 & 1/2 cups green garlic chopped very finely (see picture below)
• 2 eggs boiled
• 1 medium potato steamed
• 1/4 cup chopped cilantro
• 2 tbsp extra virgin olive oil
• 1/2 tsp tumeric
• 1/4 red chili
• 1/4 tsp ground coriander
• 1/4 tsp ground cumin
• 1/4 inch minced ginger
• 1/4 inch green chili
• sea salt to taste

Directions

• Mash potato and egg
• Add green garlic and cilantro and mix well
• Add olive oil
• Add remaining spices and mix well

Pav Bhaji – Indian Style Vegetarian Sloppy Joe

This is one of our favorite Indian dishes.  It seems complicated based on the ingredients list, but its really quite simple to make.  Its a great way to get more cruciferous vegetables (cauliflower) into your diet.  Cauliflower has been found to be beneficial for cancer prevention.  It is extremely high in Vitamin C and is also a great source of Vitamin K. Cauliflower is great at providing detoxification support in the body as well. Its a great source of fiber, its anti-inflammatory and it is a great anti-oxidant! Just a few of its benefits.  Stay tuned when cauliflower is featured as the food of the week!

 

Ingredients

• 1 cauliflower – florets separated
• 2 medium white potatoes diced
• 1 onion diced
• 3 cups frozen vegetables
• 3 garlic cloves pressed
• 1 inch ginger minced
• 1/2 green chili minced (or to taste, depends how spicy you like it)
• 1 cup crushed tomatoes or pureed tomatoes
• 1 tbsp coconut oil
• 1/4 cup water
• 1 tbsp fresh lemon juice
• 1/4 tsp red chili powder
• 1/2 tsp tumeric
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander seeds
• 1/4 tsp garam masala (available at most indian stores – omit if unavailable)
• 1/2 tsp phav bhaji masala (available at most indian stores – omit if unavailable)
• sea salt to taste
• 8 sprigs cilantro chopped

Directions

• Saute onions in large sauce pan on low-medium heat with lid closed in coconut oil until translucent and soft
• Add potato, cauliflower and water and saute with lid covered until it becomes slightly soft
• Add frozen vegetables and saute until they become soft, then add garlic and green chili
• Add crushed tomatoes continue to cook
• Add red chili powder, tumeric, ground cumin, ground coriander, pav bhaji masala, sea salt
• Add lemon juice and ginger
• Continue to cook until potatoes are soft enough to mash, add water if required and if it gets really dry
• When potatoes are ready, mash all of the above with a potato masher.  Texture should be like mashed potatoes, so if required add more water to get it to right consistency
• Garnish with cilantro and garam masala
• Serve on its own or with whole wheat/whole grain bread

Leek and Potato Soup

Leeks are apart of the onion and garlic family.  They are packed with healthy amounts of eye-protecting lutein, manganese and vitamins A, C and K.  Research shows that they reduce the risk of atherosclerosis and heart disease and reduce the risk of prostate cancer.

Ingredients:

• 3 leeks sliced, white and green tender parts (see above)
• 2 medium sized potatoes (russet potatoes)
• 4 cups vegetable broth
• 2 tsp coconut oil
• 1 clove garlic
• 1 & 1/2 tsp salt
• 1/2 tsp pepper
• 1/3 cup chopped parsley or chives

Directions

• Heat cocounut oil on medium heat in a medium sized sauce pan
• Add leeks, cover and saute for 4 minutes, saute for another 3 minutes uncovered until tender
• Add potatoes and garlic, saute for 3 minutes
• Add broth and then salt and pepper
• Bring to boil
• Once boiled, reduce to low heat
• Simmer for 15 minutes
• Puree with a hand blender
• Garnish with parsley or chives