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13 Bean Soup, Baby Spinach Salad with Blueberries and Toasted Walnuts, Flourless Nut Muffins or Cake, Hungarian Goulash Soup, Sea Bass Provencal, Sunset Dip.

13 Bean Soup

Ingredients

  • 2 cups 13 bean soup mix (or your own blend of beans and legumes)rinsed and soaked overnight
  • ½-tbsp sea salt
  • ½-tbsp Herbamare
  • 2 ½ quarts vegetable stock
  • 1 cup onion, small dice
  • 1 15 oz can organic ground peeled tomatoes
  • 1 tbsp chilli powder
  • 4 cloves garlic, minced

Instructions

Drain and rinse bean mixture and place in a large saucepan.

Bring the vegetable stick and bean mixture to a boil.

Reduce to a simmer until beans are nearly soft.

Add salt and herbamare.

Add onion, tomato sauce, chili powder and garlic and simmer for 30 minutes longer or until onions are soft.

Adjust seasonings.

Baby Spinach Salad with Blueberries and Toasted Walnuts

Such an appealing and appetizing salad.Red, green, blue and white with the sheen of a traditional Balsamic dressing. Good to serve at a 4 July party due to its patriotic colors!

Ingredients

  • Salad
  • ½-cup walnut pieces
  • 1# baby spinach
  • 1 small red onion, thinly sliced
  • ½-cup fresh blueberries
  • ½-cup crumbled Feta or blue cheese
  • Dressing
  • 2 tbsp balsamic vinegar
  • ¼-cup olive oil
  • Pinch sea salt
  • Pinch black pepper

Instructions

Pre-heat oven to 350F.

Place walnuts on a small cookie sheet. Toast the nuts in the oven for 5 minutes. Remove from oven and set aside.

In a large bowl toss together baby spinach, red onion and walnuts.

Place the vinegar in a small bowl and slowly whisk in the olive oil. Add the salt and pepper.

Drizzle the dressing over the green salad and toss well.

Plate the dressed green salad and top with fresh blueberries and cheese.

Flourless Nut Muffins or Cake

A fairly guilt free dessert with so few ingredients you’ll wonder if you are even baking at all. This recipe is a twist on a colleague’s of mine, Rebecca Katz, who wrote “One Bite at a Time – for cancer survivors and their friends”. This muffin or cake if you prefer is high in protein, due to the nuts and eggs, and you can even grap one for breakfast if you are on the run. Serve with fresh berries and cashew cream for a decadent dessert.

Ingredients

  • 1 ½-cups almonds, pecans, cashews, macadamias, hazelnuts or a mix
  • ¼-cup maple syrup
  • 2 large eggs
  • 1-tsp vanilla extract
  • Pinch fine sea salt

Instructions

Pre-heat oven to 350F.

Either line muffin pan with paper liners or spray a spring form pan with canola oil.

In a food processor grind the nuts until flourlike. A couple of minutes.

To a small bowl add the maple syrup, eggs, vanilla extract and salt and whisk well to combine.

With the food processor motor running add the maple egg mixture slowly though the feed tube. Process until just smooth.

Pour the batter into the muffin papers (about 10) or into the prepared spring form pan.

Cook muffins for about 13 – 15 minutes. Don’t overcook, as they will be dry.

If making the cake cook for about 25 to 30 minutes or until a toothpick comes out clean and the top is golden brown.

Hungarian Goulash Soup

A one-bowl meal and a feast for your eyes before you even taste, this soup is brimming with different colors, textures and tastes. If you are a fan of whole black peppercorns you are in for a big treat when you crunch into the star of this meal. I’ve been making this soup for my family for years and it always stirs up excitement when I do. The smell of this soup whilst cooking will drive you crazy, with many questions as to “when will it be ready?” You’ll have to try it to see.

Ingredients

  • 3-tbsp olive oil or coconut oil
  • 1 medium large onion, small dice
  • 1 ½-tsp caraway seeds
  • 1# naturally raised beef shoulder, fat trimmed, cut into 1 ”pieces
  • 3-tbsp Hungarian Sweet paprika (or paprika if you can’t find)
  • 3-tbsp spelt flour (or arrowroot for gluten free)
  • 1 ½-tsp sea salt
  • 2 ½-qts HOT beef stock
  • 2 bay leaves
  • 2 tsp whole black peppercorns
  • 8 to 10oz potatoes, peeled and cut into 1/2” pieces
  • 1 large parsnip, peeled and cut into small dice
  • 1 large carrot, peeled and cut into small dice
  • 1 celery stalk, small dice
  • 3 garlic cloves, minced
  • 2 vine-ripened tomatoes, stalks removed and roughly chopped
  • 1 small medium red pepper, stalk and seeds removed and diced
  • ½-cup fresh parsley, finely chopped
  • ½-cup cultured thick sour cream (optional)
  • ½-tsp paprika

Instructions

In large pot heat oil over medium high heat, add onion and caraway seeds and cook until onion begins to soften. About 5 minutes.

In a medium size bowl mix the paprika, flour or arrowroot with the salt and coat the beef pieces well.

Add to the pot and cook/sear until all sides of beef are browned. You may have to increase the heat a little.

Gradually add the beef stock stirring well to avoid lumps and bring to a boil. Add bay leaves and peppercorns reducing heat to low and simmer until meat is tender. About 40 minutes depending on the quality of the meat.

Stir potato, parsnip, carrot, celery, garlic, chopped tomatoes and red pepper into soup and simmer until vegetables are almost done. About 15 minutes.

Stir in the parsley and adjust seasonings.

Top each bowl of soup with 1-tbsp sour cream and a pinch of paprika.

Sea Bass Provencal

The wonderful sweetness of Sea Bass is complemented by the acidity of the sauce. Just add fresh crusty French bread and Voila you have dinner!

Ingredients

  • 3 tbsp olive oil
  • 1 large onion (or 2 small) thinly sliced
  • 1 tbsp fresh thyme or 1 tsp dried
  • 3 cloves garlic, minced
  • Pinch red pepper flakes
  • ¼-cup minced fresh parsley
  • 15oz can chopped tomatoes (or 1# fresh plum tomatoes chopped)
  • ½-cup white wine
  • 4 x 6oz Chilean Sea Bass
  • Sea salt and pepper
  • 1 tsp sugar or maple syrup (optional)

Instructions

Pre-heat the oven to 400F.

Heat the olive oil in an oven proof sauté pan over medium high heat. Add the onions and a pinch of salt and sauté until beginning to soften. About 4 to 5 minutes.

Add the thyme, garlic and red pepper flakes and cook for another minute.

Add the parsley, tomatoes (and their juice) and wine.

Sprinkle the fish with salt and pepper and add to the cooking sauce. Cover the fish with the sauce and bring to a simmer.

Transfer the sauté pan to the oven, cover and bake for about 10 to 12 minutes. You can check to see if the fish is cooked by inserting a fork gently into the thickest part of the fish and pulling it away slightly so you can see if its juicy, hot and solid white. If it’s still see through it’s not ready and will need to be cooked for a few minutes longer.

Transfer the cooked fish to a warm serving plate(s).

Over a high heat bring the sauce to a boil, add the sugar or maple syrup, and reduce to a simmer for about 2 minutes when the sauce will be slightly reduced.

Spoon sauce over the fish and serve with bread (or gluten free bread).

Sunset Dip

The color of this dip is enticing and gorgeous. The main ingredient is carrot and I have experienced children who hate carrots loving this dip. Go figure! The father of one family I cooked for was convinced that sugar was added – but no it just is naturally sweet.

Ingredients

  • 2-cups cooked carrots (reserve some liquid)
  • 1-cup raw cashew pieces
  • ½-tsp fine sea salt
  • 2 tsp fresh lemon juice
  • 1 tbsp olive oil

Instructions

In a food processor, place carrots and cashew pieces and blend until very smooth. You may have to scrape down the sides a few times with a rubber spatula.

Add ½-tsp sea salt, the lemon juice and olive oil and process again for about 30 seconds.

Taste to see if more salt, lemon juice or olive oil is needed.