clean-out the refrigerator stir fry.

What a title, eh? Along with soups, curries, frittatas, and salads, stir-fries are another wonderful way to use up all those odds and ends in your refrigerator. They are especially forgiving to vegetables.

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During my market shopping, I picked up a few red bell peppers because, well, why not? I figured I’d use them one way or another. When it became clear that I was going to have one leftover or go to waste if I didn’t act quickly, I soon decided to throw together a stir fry featuring that bell pepper, kale, carrots, and celery from last week’s market haul that needed to be used up before going bad, and topping it off with some leftover cooked chicken from a dinner party I had on Saturday. I had both rice noodles and brown rice in my pantry, and decided to go with rice, although you could use whatever your heart or pantry desires!

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The most important thing to remember is use what you have, and to add them to the wok or pan in order, starting with the vegetables that will take the longest to cook: carrots and onions, in my case. If using leafy greens like me (bok choy, spinach, etc.), I like to add them when I add the sauce, just to let them wilt a bit. The sauce I’m using is a very simple, all-purpose stir fry sauce, and it can be modified to your liking. I don’t add garlic or ginger to this sauce, instead I fry them in the oil at the beginning of the cooking process to infuse the oil. Garlic, ginger and jalapeño in my case, but you could use a combination of all three, or sub in scallions if you’ve got those to use. The addition of the cornstarch makes the sauce thick and glossy, and you’ll be hard pressed to believe that you aren’t eating takeout!

To make this dish gluten free, please sub dark and regular soy sauce with tamari which is naturally GF, and be use to use a GF cornstarch (you can also just leave it out, but the sauce will not be as thick).

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I hope you enjoy this as much as I do; you can feel especially good about not wasting food while making such a delicious dish!

refrigerator clean-out stir fry. 

ingredients
4 cups mixed vegetables, sorted by vegetable (I used onion, carrot, celery, red bell pepper, kale)
6 ounces cooked chicken or other leftover protein, thinly sliced
1 tablespoon fresh ginger, peeled and minced
1 tablespoon fresh garlic, peeled and minced
1 teaspoon jalapeno, seeded and minced
1 tablespoon grapeseed oil + 1 teaspoon sesame oil

stir fry sauce:
2 tablespoons low sodium soy sauce
2 tablespoons dark soy sauce (use all regular, low sodium if you do not have dark soy)
1/4 cup oyster sauce
1 tablespoon cornstarch
1.5 teaspoons brown or coconut palm sugar
1 tablespoon sesame oil
1/2 teaspoon white or black pepper

2 cups cooked brown rice, for serving
1 tablespoon sesame seeds, for garnish (optional)
1/4 cup dry roasted peanuts, for garnish (optional)

directions
Heat grapeseed and sesame oil in a wok or deep skillet over medium-high heat.

While the oil is heating, make the sauce: Add together the soy sauces, oyster sauce, cornstarch, sugar, sesame oil and pepper in a jar with a tight fitting lid. Shake to combine and dissolve the cornstarch. Set aside.

Once oil is shiny but not smoking, add the ginger, garlic and jalapeño and cook, stirring frequently for 1-2 minutes, until the oil is fragrant but the ingredients are not burned. Add the vegetables in order of thickness/hardiness (carrots, onion, celery first for me) and cook for 1-2 minutes, or until slightly softened. Add the bell pepper and any other vegetables besides greens and cook for an additional minute.

Add the cooked protein, greens and scant 1/4 cup of the sauce with 1/4 cup water. Stirring frequently, allow the mixture to cook and thicken up over 2-3 minutes (reduce heat if the mixture is thickening too quickly/starting to boil).

Remove from pan to a serving platter along with cooked rice. Garnish with sesame seeds and/or peanuts if desired.

Serves 3-4.

NOTES: The stir fry sauce recipe will make more than you need for this recipe. Store the remainder in the refrigerator, and it will keep well for up to four weeks.

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roasted beets, cauliflower + sautéed kale over spaghetti squash.

This is the ideal meal to welcome in autumn.

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I went a little vegetable crazy at the farmer’s market over the weekend. Now that it’s the beginnings of harvest season, the offerings are so plentiful of local, fresh produce. Because of this, I walked away with items that didn’t fit into my meal planning for the week but looked so good that I couldn’t leave them behind: baby red beets, spaghetti squash, snow white cauliflower, sweet potatoes, the list goes on. I surveyed what I had, and decided to pull together a decidedly autumnal, vegan meal that looked super elegant and inviting, but was actually very easy to pull together.  Roasted beets, cauliflower and sautéed black kale over spaghetti squash.

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At risk of sounding prideful, I think I did it! This spaghetti squash topped with roasted beets, cauliflower and sautéed kale looks so impressive, is fresh, and is perfect for entertaining. A lot of the cooking time is inactive (roasting the squash and the other vegetables); the only active time is a few minutes spent sautéing the kale, seeding and pulling the squash, and assembling the dish. I used sautéed kale because I had some leftover from the week before, and I didn’t want it to go to waste. You could use spinach of any variety, swiss chard, mustard greens (although these would be spicy!), or even arugula. Use what you have! When roasting the beets and cauliflower, you can do this on one baking sheet as I did, but keep them separate, then I used two spoons to stir them around, trying to be careful to not let the beets touch the cauliflower, as the red color of the beets transfers over so easily. This was mostly for presentation and aesthetics, you don’t need to do this as pink cauliflower won’t change the flavor of the dish. 🙂

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This is vegan, gluten free, filling and uber healthy. Perfect for welcoming in fall.

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roasted beets, cauliflower + kale with spaghetti squash. 

ingredients
1 spaghetti squash
3 small beets (or 1 large), trimmed, peeled and quartered
1/2 head cauliflower, cut into florets
1/2 bunch dinosaur/tuscan kale (can use any hardy green), stems removed and the leaves thinly sliced into ribbons
3 tablespoons plus 1 teaspoon olive oil
1.5 teaspoon sea salt
1 teaspoon black pepper
1 teaspoon dried thyme
zest and juice of one half a lemon

directions
Heat the oven to 400 degrees. Poke two holes on each side of the squash and place on a rimmed baking sheet filled with an inch or two of water. Bake for one hour (check and if soft, remove from oven). Once the squash has cooled for five minutes, cut the squash in half and use a spoon to remove the seeds. Once the seeds are removed, use a fork or spoon to create the ‘spaghetti’ and pull out all the flesh into a bowl. Season with 1/2 teaspoon salt and toss well. Set aside.

On a rimmed baking sheet lined with foil, place the cut beets on one side and the cauliflower florets on the other. Drizzle the 3 tablespoons of oil over the vegetables, and season with the thyme, salt and pepper. Using your hands, mix the cauliflower together until the oil and seasonings are well distributed, and then do the same with the beets, keeping them separate. Wash your hands. Roast the vegetables for 20-25 minutes, stirring them once halfway though. Once the beets are pierced easily with a fork and the cauliflower is tender, they are done. Remove from oven.

While the beets and cauliflower are roasting for their last 5 minutes, heat the teaspoon of olive oil in a skillet over medium heat. Add the kale ribbons and cook for 3-5 minutes, until slightly wilted. Sprinkle the zest of the lemon and the juice over the kale and turn off the heat.

To assemble: Divide the spaghetti squash amongst four shallow bowls. Top with the kale. Add the beets and cauliflower to each bowl, season with additional salt or pepper if desired and serve warm, or at room temperature.

Serves 4. *Please use organic ingredients wherever possible* 

roasted red pepper + tomato soup with gouda.

A long time ago, I wrote about this delicious soup that was served at one of the hospital cafes. It was rich and delicious, and I always looked forward to the day they served it (Wednesdays). <– Is it kind of sad that I knew the soup schedule? While I used that soup as inspiration for a vegan version, today’s version is decidedly more indulgent. I suppose that happens when you add nearly one cup of smoked gouda cheese into the soup pot. Mmmmmm.

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The weather here in NY has taken a firmly fall turn over the past week, and I am not complaining. The brisk air just begs for soup, scarves, chunky sweaters and evenings curled up under blankets. Leslie heaven, you may say!

This soup is great for a weeknight, as we are using jarred fire roasted bell peppers (you know how I love them! Evidenced here, here, and here), canned crushed tomatoes, and jarred spices. Add a few pantry and refrigerator essentials, and in less than 45 minutes, soup is ready! So easy. I served this with a simple black kale salad, but you can serve with bread or croutons. Go on, it’s worth it.

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roasted red pepper + tomato soup with gouda.
inspired by my favorite roasted red pepper gouda bisque. 

ingredients
1 tablespoon grapeseed oil 
12 ounce jar of roasted red peppers, chopped, oil reserved 
28 ounce can crushed tomatoes
1 carrot, peeled and diced
1 medium onion, diced
3 garlic cloves, smashed and minced
3 cups vegetable or low sodium chicken stock
1 teaspoon dried basil
1/2 teaspoon dried thyme
1 teaspoon sea salt
1/2 teaspoon black pepper
3/4-1 cup shredded gouda cheese

directions
Over medium heat, heat the grapeseed oil plus 1 tablespoon of the oil from the jarred peppers. Add the onion, carrot and garlic and let cook, 3-4 minutes, stirring frequently, or until the carrots have softened and the onions are translucent but not golden brown. Add the salt, pepper, basil, thyme, chopped peppers, tomatoes and vegetable broth and stir together to combine.

Increase heat to medium-high and bring to a rapid simmer/boil. Once boiling, reduce heat to low and partially cover, allowing soup to simmer for 30 minutes, stirring occasionally.

Turn off the heat. Blend soup smooth using an immersion blender, or using a stand blender. *If using a stand blender, allow soup to cool for 5 minutes, puree in batches, and always cover the lid with a kitchen towel to protect yourself from potential hot splatter. Add the pureed soup back into the soup pot*

Once pureed, heat the soup over medium-low heat and add in the gouda. Stir frequently for 10 minutes, or until cheese is completely melted and fully incorporated (you may need to increase the heat to allow the cheese to fully melt).

Ladle into bowls and serve. Serves 4 as an entree, 6 as a starter.

carrot + apple smoothie.

I’ve been meaning to bring you this recipe for weeks now! A few months ago, one of my dearest friends had me over for breakfast, and made the most delicious blueberry pancakes. Instead of bringing over a fruit salad or some other brunch-expected side, I decided some freshly made juice was the perfect accompaniment. Although this is technically a smoothie, as we are using whole fruits and vegetables, and not discarding the pulp, I tend to think of this as more of a juice, as it lacks the creamy/binding element of banana/avocado/yogurt. This carrot and apple juice was the ideal fresh accompaniment.

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MC loved it, and so do I! The apple and carrot provide the sweetness, the celery adds a nice vegetal element, and the lemon adds the perfect amount of brightness and punch. The ice will help thicken the smoothie and keep it extra cold. You’ll want a high speed blender to properly break down the skin of the apple and blend everything smooth.

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This is such a nice break from green smoothies, and this smoothie allows you to reap the benefits of the whole fruits and vegetables, namely fiber, which will keep you fuller, longer!

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carrot + apple smoothie.

ingredients
2 small apples/1 large apple, cored and quartered
1 medium carrot, peeled and chopped
1 celery stalk, chopped
juice from one lemon
1/2 -3/4 cup water
1/2 cup ice
to sweeten: 1 tablespoon raw honey, maple syrup, or agave (optional, I do not add)
optional: fresh ginger (about 1/2 inch piece) — completely not necessary, but I love ginger with apple and carrot!

directions
Add the ice, apples, carrot, celery, lemon juice and water to a high speed blender. Blend for 60-90 seconds, or until you have a smooth consistency.

Pour into two glasses and serve immediately. If you want to make ahead, this keeps well in the refrigerator for 48 hours in an airtight jar.

Makes 2 servings.

*Please use organic ingredients wherever possible* 

quinoa salad with burst cherry tomatoes + herbs.

This recipe comes from me being inspired by my newest favorite cookbook, Plenty. It is the perfect book to get inspiration from this time of year, when summer produce is so plentiful — no pun intended!

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The original incarnation of this dish had you leave the tomatoes raw and bulk out the salad with grilled sourdough bread – YUM. I will totally be making it the way it was written, but I’ve been overdoing it a little on carbs recently, so I decided to leave out the bread and just make this with the quinoa and vegetables. Still very delicious, filling, and packed full of vitamins and protein. Hooray!

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You can definitely leave the tomatoes raw if you’d like — I just prefer cherry tomatoes roasted or thrown into a very hot pan for a minute or two; they begin to just burst, and they get even sweeter. I also think the juxtaposition of them against the cold, raw cucumber is just lovely. The salad is coated simply with some red wine vinegar and a touch of olive oil, but I think the real star here are the fresh herbs. We are using both fresh mint, which I love in savory salads, and cilantro, which has that herbal bite that cannot be replicated with any other herb. I know cilantro is controversial, so feel free to sub in parsley for all the cilantro haters. If you want a decidedly Italian spin, use fresh basil.

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Like most grain or seed-based salads, this gets even better as it sits, making it great for picnics, parties, or lunches during the week. Enjoy!

quinoa salad with burst cherry tomatoes + herbs.
inspired by the grilled sourdough + quinoa salad from Plenty. 

ingredients
2 cups cooked quinoa
2 tablespoons olive oil, divided
1 teaspoon sea salt
1/2 teaspoon black pepper
1 cup/8 ounces cherry tomatoes, halved
1/2 english cucumber, peeled, seed scooped out, and diced
1 red bell pepper, seeded and diced
1/2 small red onion, thinly sliced
1/4 cup fresh mint, chopped
1/4 cup cilantro, chopped
1.5 tablespoons of red wine vinegar

directions
Cook the quinoa according to package directions (1 cup quinoa/2 cups water). Once cooked, remove from heat, fluff with a fork and add to a large mixing bowl.

While the quinoa is cooking, heat one tablespoon of oil in a heavy bottomed skillet (stainless or cast iron is ideal) over medium-high heat. Once the oil is shimmering but not smoking, add the halved cherry tomatoes along with 1/2 teaspoon salt. Cook, stirring frequently for 2-3 minutes, or until the tomatoes just begin to burst. Remove from the pan and set them aside.

Once the quinoa is at room temperature in the bowl, add the sliced red onion, diced bell pepper and cucumber, and burst tomatoes. Stir to combine.

Add the mint, cilantro, red wine vinegar, remaining tablespoon of oil, 1/2 teaspoon of sea salt and pepper. Toss together. Taste, adding more salt or pepper if desired. Serve immediately, or cover and chill until ready to serve.

Serves 4 as a main, 6-8 as a starter/side. Keeps well in fridge for 3-4 days.

*Please use organic ingredients wherever possible* 

curried corn with red bell peppers.

As much as I love summer produce and harvest season, it’s a relatively rare occasion that I indulge in what could be considered the ubiquitous summer vegetable: ears of corn, fresh off the farm. I think corn’s status as the king of summer vegetable is rivaled only by tomatoes.

I am typically content with simple corn on the cob, smeared with butter and a healthy dash of salt, especially if it is Mexican street corn, aka the only time I allow mayonnaise anywhere near me. There are exceptions, however, and today’s recipe is a delicious exception that takes corn to a whole new place. Curried corn. 

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I was watching a travel food show a while back, and a scallops dish was highlighted, but I was intrigued with what was beneath the grilled scallops: curried corn. It sounded so different and decadent, and I knew I had to try it at home. We’re using plain yogurt in place of heavy cream, which is healthier and an added source of protein. You’ll want to use plain yogurt, preferably full-fat or 2%; you need the milk fat for right texture/creaminess. You can use either mild or hot curry powder: I like mild for this.

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This makes a fabulous, interesting side dish that is sure to be gobbled up. I served it alongside some wild shrimp, quickly sauteed with sea salt and pepper. A perfect late summer meal!

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curried corn with red bell pepper.

ingredients
4 ears fresh corn
1 medium sweet red  bell pepper, finely chopped
2 tablespoons of grassfed butter
1/4 cup shallots, finely chopped
1 teaspoon curry powder
1/2 teaspoon sea salt
1/4 teaspoon fresh black pepper
1/4 cup plain yogurt
cilantro, optional, to garnish

directions
Heat butter in a medium/large skillet over medium heat until the butter is melted and lightly sizzling. Add the shallots and bell pepper and saute, stirring frequently for 3-5 minutes, or until shallots are translucent and peppers begin to soften.

Add the corn, curry powder, salt and pepper and stir to combine. Let cook over medium heat for 2-3 minutes, or until the corn is cooked through (you may have some golden spots on the corn). Add the yogurt and stir consistently until the yogurt is well incorporated, about 1 minute. Add the sea salt and pepper to taste.

Remove from pan and serve, garnishing with cilantro if desired.

Makes 4 servings.

*Please use organic ingredients wherever possible*

 

 

easy refrigerator dill pickles.

These are the fastest, easiest dill pickles EVER. E.V.E.R. Are you hearing me? As in, I didn’t have regular vinegar and went out at 9:30pm on a Sunday and still came home and made them-fast and easy. Are you with me? Good.

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I was at a farmer’s market over the weekend, and kept seeing those little wrinkly pickling cucumbers that were calling out to me. “Make dill pickles” they said. “You’ve been craving pickles”. So I picked up a basket before I left deciding that I would make refrigerator pickles. Sanitizing jars and boiling brine and processing in a water bath was just not on my agenda. Ah, laziness.

I love pickles of all kinds: beets, cauliflower, cucumbers, beans, fish… all very good in my book. A few years ago my dad and I got really into canning and spent several Sundays in a row making all kinds of yummy things, and the whole process was demystified for us both. Growing up, late summer was synonymous with my mom standing over the kitchen counter preserving her garden’s bounty. As I child and teenager this seemed odd to me (why can tomatoes when I can just go the store and buy them?). Now I know how amazing it is to taste a farm fresh tomato or peach in the dead of winter.

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Anyway, back to these easy peasy refrigerator pickles. As awesome as shelf stable canning is, it’s a day long endeavor. Enter this simple, alternative method. All you need is vinegar, sea or kosher salt for a simple brine (no heating required!), cucumbers, some fresh dill and boom! Pickles. Sounds too good to be true, but the hardest part is waiting 2 days before you crack open a jar. Waiting a week is best, but patience is not my strong suit. These keep well in the fridge for several weeks, but if you’re anything like me, they’ll be gone shortly after they’re opened. The level of vinegar will worry you, as it did me, but trust me, this works. The salt and vinegar will draw out moisture from the cucumbers, and voila! Just give the jar or jars a shake or two every time you open the fridge door. Magic will happen in that refrigerator. Trust me.

easiest refrigerator dill pickles.
adapted from Serious Eats. 

ingredients
10-12 kirby cucumbers, sliced 1/8 inch thin
3/4 cup white vinegar
3 teaspoons sea salt
2-3 tablespoons fresh dill, torn or roughly chopped

directions
Using a mandolin or a very sharp knife, slice the washed and dried cucumbers into 1/8 inch thick slices.

In a large jar, add all the cucumber slices. Pour in the vinegar, salt and tuck in the dill. If your jar is too small to fit all the cucumbers (as mine was), I suggest mixing the salt/vinegar/dill separately, and then adding appropriate amounts to the jars (half as much to a jar that is approximately half the size, for example).

Place the jars in the refrigerator, and give them a shake every time you remember/open the fridge door/every hour or so. They will be ready in about 8 hours, but try and let them hang out for 48-72 hours. Please? And then? Devour. Now, or three weeks for now.

roasted sweet potatoes with lemongrass creme fraiche.

I was recently gifted an absolutely delightful cookbook, titled Plenty. It is the cookbook from the restaurant Ottolenghi, and it is a vegetable-centric tome. It was purchased because the gifter said “I saw this artful, complicated, ridiculous photo on the cover, and it just knew you would appreciate it”. And I do! The book is organized by vegetable/vegetable family, and there are so many amazing recipes. Today I bring you one from that book: roasted sweet potatoes with lemongrass creme fraiche. YES!

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Doesn’t that just sound delicious? We are taking the roasted sweet potato, a standby item in my kitchen, and amping it up with a dusting of ground coriander for spice, and pairing with this utterly fragrant sauce on the side. You guys. Lemongrass is like if lemons and limes got together and had a very elegant baby. Pairing it with spicy ginger, citrusy lime and the creamy, velvety and slightly sour taste of creme fraiche? Forget it. Divine. You can absolutely use 2% plain greek yogurt in place of the creme fraiche if you either can’t find it, or are looking for a more affordable option.

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I apologize for the photos you guys, it was super rainy and dark on the day I made them, but they were too good not to share! These lasted about 5 minutes in my home, and I’m willing to bet the same goes for you! Serve these up as an appetizer for entertaining, or as a main dish with a little baby arugula on the side drizzled with olive oil. So simple!

roasted sweet potatoes with lemongrass creme fraiche.
recipe from Ottolenghi cookbook, Plenty. 

ingredients
3-4 sweet potatoes equaling 2 pounds
1.5 teaspoons ground coriander
1 teaspoon sea salt
2 tablespoons coconut or grapeseed oil
3/4 cup creme fraiche (can sub 2% plain greek yogurt)
1 inch fresh ginger, peeled and minced
1/2 lemongrass stalk, very thinly sliced
zest and juice of one lime
dash of sea salt

directions
Preheat the oven to 400 degrees. Wash sweet potatoes and dry thoroughly. Slice each potato into spears, cutting each potato in half lengthwise, and then cutting each half into 6 even spears. Add cut spears into a large bowl and add 1.5 teaspoons of coriander, sea salt and oil. Mix well and add seasoned potatoes to a large rimmed baking sheet.

Roast in oven for 20-25 minutes, turning the potato slices after 10-12 minutes.

While the potatoes are roasting, assemble the sauce. Add the creme fraiche, lemongrass, ginger, lime zest and juice and mix well. Taste, and add the sea salt, adding more if needed.

Once potatoes are fork tender and crisp, add to a plate, being sure to only set them in a single row (piling will steam them, and cause the roasted potatoes to soften) and serve with the creme fraiche immediately.

Serves 4 as a side/appetizer.

*Please use organic ingredients wherever possible* 

chicken egg roll bowls.

Egg rolls are one of my most favorite guilty pleasures. I cannot get Chinese take out without getting an order of those crispy, fried delights. Even bad egg rolls are good egg rolls. When they’re crazy good? They should be illegal. At least the calorie count (which can top 800 calories!) should be illegal. What do I do when the craving hits and I still want to be able to wear my crop tops and fitted dresses with confidence? Delicious egg roll bowls!

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That’s right; we are forgoing the deep fried won ton wrapper in favor of a super flavorful  mixture of ground lean chicken, cabbage and other aromatic vegetables that tastes exactly like an egg roll! If you want to be even more authentic, use ground pork in place of the chicken; I just wanted an extra-lean dish. To make this paleo-friendly, use coconut aminos in place of the dark and light soy. To make this gluten free, swap in tamari or coconut aminos for the soy sauces.

I garnished with fresh cilantro leaves, but you could top with sliced scallions, crushed peanuts or sliced almonds, or those crispy Chinese noodles if you want a little hint of decadence. 🙂 Top with sriracha if you so please, and enjoy this guilt free dinner that will be on your plate in less than 20 minutes!

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chicken egg roll bowls.
adapted from Whole New Mom.

ingredients
1 pound lean ground chicken
1/2 medium onion, diced
3 garlic cloves, smashed and minced
1 tablespoon fresh ginger, peeled and minced
16 ounce bag shredded coleslaw mix OR 6 cups shredded green cabbage and 2 cups shredded carrots
3 tablespoons reduced sodium soy sauce, 1 tablespoon reserved
1 tablespoon dark soy sauce
1 tablespoon mirin (rice wine) or dry sherry
1/2 teaspoon rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoons black pepper
1 tablespoon olive oil
pinch of coconut palm sugar (1/8 teaspoon) optional
1/3 cup cilantro leaves, roughly chopped
1/4 cup sliced scallions, to garnish
sriracha, for serving

directions
Heat a large skillet or wok over medium-high heat with one tablespoon of olive or grapeseed oil. Add ground chicken and cook for 5-6 minutes, or until chicken is no longer pink and cooked through. Add onions, garlic, and ginger and saute for 1-2 minutes until the onions become mildly translucent and soft. Add cabbage, carrots, light and dark soy sauce, mirin, rice vinegar, sesame oil and sugar if using. Combine together to allow sauce to distribute and cook for 7-10 minutes longer on medium heat, allowing the sauce to thicken and the vegetables to soften. Taste and add salt if necessary.

Plate, and add cilantro and scallions. Top with sriracha if desired. Serves 6.

**Please use organic ingredients wherever possible**

 

five ingredient vegan tomato soup.

Do you ever want soup that tastes like it’s been simmering away in the pot all afternoon, but you’re too tired to even think about preparing dinner? Today’s recipe is just what you need! Five ingredients (plus oil/salt/pepper), a half an hour, and minimal prep will yield a comforting bowl of vegan tomato  soup. *raises hand*.

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The title of this recipe assumes you have oil/salt/pepper as “freebies” in your ingredients list. These are pantry staples, and when choosing an oil, I recommend non-inflammatory oils such as grapeseed, coconut, avocado (<— all great for medium/high heat cooking), as well as olive and sesame oils, which are lovely for lower heat and for garnishing.

If you have those on hand, the following soup needs only vegetable stock, canned tomatoes (try and grab at least one can of fire roasted ones!), garlic, onion, and a carrot and we have a soup that will be on the table in 30 minutes, and tastes surprisingly complex for the simple ingredients. I have a few other tomato soup recipes on this site (see here for a version using fresh tomatoes, and here for a creamy version), but this one utilizes only a few pantry essentials and is vegan friendly! Love that.

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Many tomato soup recipes call for sugar to offset the acidity of the canned tomatoes, but I use the same technique here as I do for my red sauce: carrots. Carrots are naturally sweet, and either dice them small or shred them and cook them with the onions and garlic. The carrots will start to caramelize and offer a natural sweetness which will neutralize the tomatoes’ acidity.

Serve with a slice of toast or a simple green salad. Make a double batch – it freezes beautifully!

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five ingredient vegan tomato soup.

ingredients
28 ounce can whole tomatoes, hand crushed with their juices
14 ounce can diced fire roasted diced tomatoes
1/2 onion, diced
3 garlic cloves, minced
1 large carrot, peeled and diced or shredded
3 cups vegetable stock
2 tablespoons grapeseed oil
sea salt and black pepper (about 1/2 teaspoon each)
basil or parmesan cheese, to garnish (optional)

directions
Heat two tablespoons oil in a large soup pot over medium high heat. Add diced onion, diced/shredded carrot, and garlic and saute over heat for 4-5 minutes, stirring frequently.  Allow vegetables to cook until they soften and become translucent. Adjust heat lower if the vegetables begin to darken.

Add the 1/2 teaspoon sea salt and pepper, cans of crushed and diced tomatoes and 3 cups vegetable stock. Increase heat to a boil and then reduce to a simmer, and partially cover. Allow the soup to simmer for 20-25 minutes longer, and then turn off heat.

Remove 3 cup of soup to blender, blend and then return to the soup pot. Alternatively, use a stick blender to puree about 1/4-1/3 of the soup. Stir together and add additional salt or pepper if needed.

Split amongst four bowls and garnish with parmesan or basil if desired.

Serves 4.

*Use organic ingredients wherever possible*