roasted salmon salad with honey-dijon vinaigrette.

I just showed you how to meal prep salmon, so let’s turn those portions of delicious fish into a delicious workday meal!

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This salad is so simple – just toss some chopped romaine, baby kale, carrots, cucumbers and sliced almonds with an easy honey-dijon vinaigrette and top with the salmon (warmed or not!). As you can see, I used a whole filet to top my salad; that I had warmed slowly in a pan on the stovetop. For work lunches, I recommend flaking some cold salmon atop your salad (store separately from the greens until just ready to eat).

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Not only is this great for meal prepping, it’s also a great ‘clean out’ recipe! Toss whatever vegetables you have into the salad bowl, top with a sprinkling of almonds or walnuts, or even some leftover fresh herbs. Possibilities are endless.

roasted salmon salad with honey dijon vinaigrette.

ingredients
2 salmon filets, cooked
1 romaine heart, chopped
4 cups baby kale
1 cup shredded carrots
1 cup mixed vegetables such as cucumber, bell pepper, celery, etc. (optional)
1/4 cup sliced almonds
sea salt and pepper
dressing:
1 tablespoon dijon mustard
1 tablespoon raw honey
1 teaspoon white wine vinegar
1/4 cup olive oil
dash of sea salt and pepper

directions
In a blender or small bowl, whisk together all the dressing ingredients and then whisk in the olive oil until well combined and smooth. Taste and adjust salt and pepper if needed.

If serving immediately, toss together all salad ingredients except for the salmon. Divide amongst two plates and toss with 2-3 tablespoons of the dressing (you will have dressing left over). Top with salmon filet each and serve.

To prep: toss together the salad ingredients except the salmon and dressing. In containers, add the salad greens/vegetables. Store salmon separately in an air tight container; same with dressing.

Makes 2 entree-sized salads. *Please use organic ingredients wherever possible* 

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super simple roasted salmon with lemon.

Honestly, the title says it all. This is SO. EASY. and it’s my preferred way to meal prep salmon!

Yes, you read that right. Meal prep that includes fish. It can be done! To be fair, cooked fish is more delicate than other cooked proteins (chicken, etc.), so it’s best to consume the salmon in 2 days after cooking it, 3 at the most, IMHO.

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My salmon filet was 1 3/4 pounds, but I cut it in half and used one half for this recipe/prep, and the other I cut into 3 filets and slathered with a sweet chili glaze for that evening’s dinner. Fish markets and places like Costco are great to get affordable, fresh whole filets; my cost was under $15 for almost 2 pounds.

I like this simple cooking method because it lends itself to a myriad of meals/ways to consume. My favorite way is to top a salad with some flaked salmon (<– look for this next!), but you can: eat chilled with roasted asparagus, chopped hardboiled eggs and olives for a riff off of a nicoise salad, fold into a a fish cake (use this recipe and replace the tilapia with salmon!), or toss into cooked pasta with some lemon, cream and fresh herbs. Honestly, the possibilities are endless.

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To ensure proper storage, once cooked, divide into portions (I usually keep the portions in tact, but flake if you prefer), wrap in aluminum foil and store in air tight storage containers. You can absolutely heat up leftover fish, but be kind to your coworkers, and only do that at home. 🙂 Chilled leftover fish is delightful!

easy roasted salmon with lemon.

ingredients
1 pound salmon filet (one whole piece or individual filets; your choice)
nonstick olive oil cooking spray OR 1 teaspoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 lemon, sliced

directions
Preheat oven to 425 degrees. On a baking sheet lined with foil and sprayed with non-stick cooking spray, add the whole filet (or cut into two, as I did). Spray the salmon with olive oil spray or brush one teaspoon oil onto the filet. Season with salt and pepper and top with lemon slices.

Bake for 15-20 minutes, 15 for medium-rare, closer to 20 for well done. General rule of thumb is 4-6 minutes per half inch thickness. Salmon is done when it flakes easily with a fork.

Salmon will keep well for 2-3 days wrapped tightly in foil and stored in an air-tight container.

*Please use organic ingredients wherever possible* 

 

red lentil + kale soup.

It’s lentil soup time! This time, with kale. Mmmm. Kale is my cheese. It makes everything better.

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Still with me? Hooray! Thanks for staying, even after that kale comment. It may seem so basic, but it’s true! I’ve loved kale (and all other leafy greens) long before kale had its trendy moment in the sun. It is *especially* wonderful in soup, as its hardy texture stands up to the cooking process without turning too soft and wilty. If lentils aren’t up your alley, try these soups with kale: this has been a long time favorite that I need to make soon, this is so comforting and this one is vegan and uber allergen friendly!

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This lentil soup is a little different for me, as I did not puree it at all; it is as brothy as a red lentil can be. 🙂 Chop the kale into bite size pieces before you add it at the end of the cooking process so that it’s nice and manageable, and is similar in size to the tomatoes, carrots and celery. If you want a spicier flavor, use hot paprika in place of the sweet or toss in a few crushed red pepper flakes. Enjoy this! It’s delightful, especially with some toasted naan.

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red lentil soup with kale.

ingredients
1 cup split red lentils
15 ounce can petite diced tomatoes with their juices
1 small carrot, peeled and diced
1 celery stalked, diced
1/2 medium onion, diced
3 garlic cloves, smashed and minced
1 teaspoon fresh ginger, peeled and minced
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon ground coriander
1 teaspoon sea salt
1/2 teaspoon black pepper
4 cups low sodium vegetable stock
2-3 cups (not packed) curly kale, thinly chopped

directions
Heat a heavy bottomed pot over medium high heat and add the tablespoon of oil. Add the onion, carrot and celery and cook for 3-4 minutes until they begin to turn translucent and soften. Add the garlic and ginger and cook for and additional minute. Add the paprika, ground cumin, turmeric, coriander, salt and pepper and stir to combine and allow the spices to ‘bloom’.

Add the lentils, tomatoes and vegetable stock and stir to combine. Stir, bring to a boil, and then reduce to a simmer, partially cover and let cook for 12-15 minutes, until the lentils have softened but still retain most of their shape (you do not want them to completely fall apart in this recipe).

Add the kale and let cook for 5-7 minutes longer, until kale has softened.

Serve immediately or let cool completely before storing and freezing. Serves 4 as a main, 6-8 as a starter (1 cup).

*Please use organic ingredients wherever possible* 

savory cabbage pancakes (okonomiyaki).

These savory cabbage pancakes are a fantastic way to use up leftover cabbage!

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These are called okonomiyaki in Japanese, and  they are such a great way to use up that huge head of cabbage you probably have leftover from another recipe. Perhaps this soup? Even when I ask for the clerk to cut the cabbage in half or me, I still seem to always end up with so much leftover. Never fear though, because cabbage lasts FOREVER.

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To make these, we are simply shredding the cabbage, carrot and adding them to a quick batter. To make quick work of this, you can use the grating blade of a food processor like me, or simply grate over a big box hole grater. In a method similar to these fish cakes, I really like to form the patties and let them set up for a few minutes before cooking; it’s paramount to the success of them holding their shape. Carefully flatten the cakes while in the pan, and they’ll achieve a nice, even browning and cook faster, due to them being flatter.

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I enjoyed these simply with some sriracha drizzled over them, but some toasted sesame seeds would be equally divine!

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okonomiyaki.
adapted from budget bytes.

ingredients
2 eggs
1/2 cup tepid water
3/4 cup white rice flour (up to 1 cup)
1 tablespoon sesame oil
1.5 tablespoon tamari or GF soy sauce
4-5 cups green cabbage, shredded
1 carrot, peeled and shredded
3 scallions, thinly sliced
1/4 cup grapeseed oil, divided into 1 tablespoon portions
1 teaspoon sriracha, for topping

directions
In a large mixing bowl, whisk together the eggs, water, sesame oil and tamari. Add flour by the 1/4 cup to prevent lumps. Add the cabbage, carrot and scallions and mix well to combine.

Form into 10 patties, about 1/4 cup mix for each patty. Set them on a platter and refrigerate them for 10-20 minutes.

Heat one tablespoon of grapeseed oil over medium-high heat. Cook patties in batches for 2-3 minutes per side, slightly flattening the patty to ensure an even cook on each side. Using a fish spatula or other thin spatula, flip over and cook for an additional 2-3 minutes until golden brown on each side.

Remove to a plate and cover to keep warm (alternatively keep warm in a 250 degree oven). Serve drizzled with sriracha.

Makes 10 cakes.

*Please use organic ingredients wherever possible* 

chicken, tomato + cabbage ditalini soup.

Yes, I’m bringing you another soup. What can I say, my blog is a true reflection of what I actually eat, and I’m eating soup. You would be eating it as well, with single digit temperatures and feet of snow on the ground! And you should, regardless of the weather outside! This is flavorful, filling, healthy, and satisfying, thanks to the addition of pasta in the soup.

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I very rarely use pasta noodles in my soups, but I was craving a ‘noodle soup’, and I’m a frequent visitor to reddit’s r/eatcheapandhealthy subreddit, and they had a thread some months back about favorite soup recipes. So many of them sounded delightful, but there was one in particular that caught my eye: a tomato and cabbage broth-based soup that used ground turkey and orzo, but I swapped in a diced chicken breast and ditalini pasta. Any small, short pasta will work in this, and feel free to use ground turkey or chicken in place of the cooked, diced chicken. You’ll be surprised at how far a single chicken breast and a half cup of dry pasta will go in this veggie-packed soup.

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Serve with a slice of toasted, seeded whole grain bread and enjoy this twist on chicken noodle soup. As a very January-esque bonus, a serving of this soup is under 200 calories! So go ahead, have some bread. 🙂

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chicken + vegetable ditalini soup.
inspired by and adapted from a reddit eatcheapandhealthy subreddit! 

ingredients
1 tablespoon oil
8 ounces boneless, skinless chicken breast
1 medium onion, diced (about 1 cup)
2 garlic cloves, minced
2 cups savoy or green cabbage, cored and chopped into 1/2 inch pieces
28 ounce can stewed tomatoes
5 cups chicken stock
1/2 cup ditalini pasta, uncooked
2 teaspoons dried basil
1/8 teaspoon ground turmeric
1 teaspoons sea salt
1/2 teaspoon black pepper
1 dried bay leaf

directions
In a 1.5/2 quart pot, heat water to a boil, reduce to a simmer, and the chicken breast, and poach until the chicken breast is cooked through, about 15 minutes, depending on the thickness of the breast. Once cooked, remove from heat and set aside.

In a large dutch oven or heavy soup pot, heat the tablespoon of oil and add the onion and garlic and cook for 1-2 minutes, stirring frequently to prevent browning. Add the cabbage, salt, basil and turmeric and stir, allowing the spices to become fragrant and coat the onions, garlic and cabbage. Cook for 2 minutes further until the cabbage begins to soften and the onions are translucent.

Add the stewed tomatoes (undrained), chicken stock, bay leaf and chicken and bring to a boil. Add the ditalini pasta and reduce to a simmer (medium/medium-low), stirring frequently to prevent the pasta from sticking to the bottom of the pot and cook for 15 minutes until the pasta is cooked through. Remove the bay leaf and add the pepper. Stir, taste to add more salt if desired.

Serve immediately or allow to continue to cook on very low until ready to serve. Freezes well.

Serves 6.

Indian mulligatawny lentil soup.

Hello from crazy, unpredictable upstate NY! Our weather here has been all over the place, with the past two days reaching in the high 50s, with a forecasted low tomorrow of -1! Never fear, however, because I have just the recipe to fill you up, keep you warm, keep you energized for all that shoveling (boo) with this vegan, gluten free soup! That’s right – SOUP season is back with a vengeance. Hooray!

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Today it’s Indian mulligatawny soup, which I made recently during the cold snap that hit much of the U.S, with temperatures in the negative 20s and 30s with the wind chill. Mulligatawny is a British soup with Indian origins, and literally means ‘pepper water’. This soup is very spicy, but you can scale the pepper down to your taste preferences. We get some of the spiciness from all the warming spices, as well as the fresh ginger. The coconut milk added at the end cools it down some and adds a nice creaminess to the finished soup. This freezes beautifully, so make a double batch for an easy dinner when winter seems never-ending. 🙂

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Indian mulligatawny soup.
inspired by the wanderlust kitchen.

ingredients
3 tablespoons grapeseed oil
1 small onion, diced
3 garlic cloves, minced
1 carrot, peeled and diced
1 small jalapeño, seeded and diced (can sub 1/2 teaspoon red pepper flakes)
1 tablespoon fresh ginger, peeled and minced, (scale back to 1 tablespoon if you prefer less heat)
1 medium firm apple, peeled and diced
14.5 ounce can diced tomatoes
2 tablespoons mild curry powder
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper (optional)
1/2-1 teaspoon sea salt
1/2 cup red lentils
3 cups vegetable stock
2/3 cup unsweetened coconut milk (canned)
cilantro, to garnish
slivered raw almonds, to garnish

directions
Heat a large, heavy soup pot or dutch oven over medium-high heat and add the oil. Once shimmering, add the onion and carrot and cook for 3-4 minutes. Once onions and carrots are slightly softened, add the garlic, pepper, ginger and apple and cook, 2-3 minutes longer, until all the vegetables are tender, reducing heat to medium if needed (you want the vegetables/fruit to sweat [cooking with no color]). Add the tomatoes, curry powder, cumin, turmeric, paprika, cinnamon, black pepper, cayenne pepper and stir to combine. Add the 3 cups of vegetable stock and lentils and stir to combine again.

Increase heat to a rapid simmer and then reduce to medium-low and cook for 20-30 minutes, or until the lentils are tender and the soup has thickened.

Using an immersion blender (or a stand blender), puree about 50-75% of the soup (I pureed about 75%, but next time I would go a little less, I like a chunkier texture). Taste, and add the sea salt and pepper. With the heat on very low, add the coconut milk and stir to combine and let rest for 5-10 minutes for flavors to meld.

Serve, topping with chopped cilantro and silvered almonds. Serves 4 as a main course, 6 as a starter course.

*Please use organic ingredients wherever possible* 

hoisin chicken stir fry with sweet potatoes + cabbage.

During these busy days of December, I rely on recipes that are super quick to whip up so I can save myself from an unhealthy meal on-the-go while running seemingly endless errands for the upcoming holidays. This hoisin-spiced stir fry definitely fits the bill of fast, simple, healthy, and oh-so-delicious!

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I normally dislike when hoisin sauce (essentially a Chinese barbecue sauce) is a major ingredient: I find that on its own, the flavor is overpowering for me. However, mixed with the sesame oil, ginger, garlic, a pinch of red pepper flake and the vegetables: the finished dish was aromatic, complex and balanced.

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The longest part of this dish is the cooking of the sweet potatoes: covering the skillet partially and slicing them relatively thin is essential to keeping the cook time under 12 minutes. Adding a splash of water helps prevent the potatoes from sticking to the pan and avoiding too much browning. Once that’s done, the rest of the cooking comes together in no time flat.

I think you’ll love this creative take on a stir-fry as much as I did! It’s wonderful for using up leftover produce – as a bonus, cabbage, celery and sweet potatoes last forever in the fridge and pantry, so this is easy to whip up any time!

hoisin spiced chicken stir-fry with sweet potatoes.

ingredients
2 tablespoons sesame oil, divided
1 large sweet potato, peeled, cut crosswise into 1/3-inch-thick rounds, then cut into 1/3-inch-wide strips
1 medium sweet onion, thinly sliced
2 stalks celery, chopped into half moons
8 ounces skinless boneless chicken, sliced into 1/4 inch pieces
2 tablespoon fresh ginger, peeled and minced
3 garlic cloves, minced
3-4 cups green cabbage, cored and thinly sliced (about 1/4 medium head)
3 tablespoons hoisin sauce
3/4 cup chopped fresh cilantro
pinch of crushed red pepper, optional

directions
Heat 1 tablespoon sesame oil in large nonstick skillet over medium-high heat. Add sweet potatoes and onion; stir-fry until yams are just tender, adjusting heat if browning too quickly and adding water by tablespoonfuls if mixture is dry, about 12 minutes. Remove vegetable mixture from the pan, set aside on a plate.

Sprinkle chicken with salt and pepper. Add remaining 1 tablespoon oil to skillet. Add chicken, ginger, and garlic; stir-fry 3-4 minutes. Add cabbage; stirfry until chicken is cooked through and cabbage is wilted but still slightly crunchy, 2 to 3 minutes.

Stir in hoisin sauce. Season to taste with salt and pepper. Mix in 1/2 cup cilantro.

Transfer stir-fry to serving bowl; sprinkle with remaining cilantro.

Serves 4. *Please use organic ingredients wherever possible* 

curried chickpeas with spinach.

Hi! How was your Thanksgiving holiday? I hope it was filled with friends, family, and absolutely delectable food and drinks. 🙂  I was in D.C. visiting beloved friends, and it was absolutely splendid! Below are just a sampling of the spectacular day.

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But alas, we’re back to real life! To rectify the absolutely incredibly yet gluttonous eating, I’m starting the week off with this curried chickpea + spinach dish! It’s crazy simple, vegan, gluten free, and comes together in less than 20 minutes!

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Every once in a while, I challenge myself to cleaning out the fridge and pantry down to the bare bones (aside from longterm staples like spices, vinegars, etc.). It helps keep my budget in check, too. I had purchased a huge container of spinach and when I realized I was in danger of letting it go bad before I got to it, I made this dish. Bonus — I had all the ingredients on hand already, and this is super freezer-friendly. Hooray!

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This dish is only chickpeas, tomato sauce, spinach, ginger, garlic, onion and a few spices. That’s it! Serve over rice like I did, or with some naan. This is incredibly filling, and versatile! Add in any other cooked veggie that you’d like (cauliflower would be oh so delicious, as would potato, a la chana aloo, frozen peas, you name it!).

If you make this ahead to freeze, I would freeze just the chickpeas and spinach and then cook up some rice the night you want to serve it. I don’t love the texture of frozen rice, but if you don’t mind it, go right ahead! This is perfect for winter evenings when you want something fast, filling, healthy, and warming.

curried chickpeas + spinach.
barely adapted from Budget Bytes.

ingredients
1 15 ounce can chickpeas, rinsed and drained
1 small onion, diced
2 garlic cloves, minced
2 tablespoons olive oil
1 tablespoon curry powder
1/4 teaspoon smoked paprika
1 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons fresh ginger, peeled and minced
8 ounce can tomato sauce
8 ounces baby spinach
cooked rice, for serving

directions
Heat olive oil in a large skillet over medium heat. Add the onion, garlic and ginger and cook for 2-3 minutes, until the onion is translucent and garlic and ginger are fragrant. Add the curry powder and smoked paprika and cook for another minute, allowing the spices to bloom.

Add the chickpeas and tomato sauce and cook for 3-5 minutes, stirring occasionally until well combined and fragrant. Add the spinach in 2-3 batches, and stir for 1-2 minutes, until the spinach wilts slightly. Season with the sea salt and pepper and serve with rice.

Serves 3-4. *Please use organic ingredients wherever possible* 

roasted butternut squash + sweet potato soup with sage butter.

The sage love continues! I know fall means everyone goes crazy over pumpkins, apple, cider, and I love all those things too, but the thing I really love is sage. The woody, musky flavor it imparts on dishes… heavenly. Sage butter is where it’s at, everyone!

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This soup is sure to please even the pickiest of eaters: the sweet potato and squash impart not only a natural sweetness, but a velvety smooth texture without any cream! The addition of cayenne pepper offsets the sweetness so that the finished soup is rich and balanced, but not cloying.

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I garnish this with raw pumpkin seeds for some texture, but this is also wonderful with some toasted baguette or pita. I am SO glad soup season is back in full swing! This would also be a lovely second course for your holiday table!

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roasted butternut squash + sweet potato soup with sage butter.
adapted from epicurious. 

ingredients
1 tablespoon grassfed butter or coconut oil
1.5 tablespoons olive oil
1 cup onion, diced (about 1 medium onion)
3-4 cups butternut squash, peeled and cut into 1/2 inch pieces
1 medium sweet potato, peeled and cut into 1/2 inch pieces
1 teaspoon sea salt
3 garlic cloves, peeled and minced
4 tablespoons sage leaves, chopped
4-5 cups vegetable broth
1/4 teaspoon nutmeg
1/8 teaspoon cayenne pepper
1/2 teaspoon black pepper
pumpkin seeds for garnish, optional

directions
Preheat the oven to 400 degrees. On a baking sheet lined with foil and sprayed with cooking spray, add the butternut squash and sweet potatoes and sprinkle generously with the teaspoon of sea salt. Roast for 15-20 minutes, or until the vegetables are tender and light golden. Set aside.

In a large pot, heat the butter and olive oil over medium heat and put the sage in and let it cook for 2-3 minutes, or until the sage leaves being to get dark and crinkly. Add the onion and garlic and cook until softened and translucent, 3-5 minutes. Add the nutmeg, cayenne pepper, black pepper and cook for 30-45 seconds, stirring well to combine.

Add the roasted squash and sweet potatoes and broth. Bring the pot to a boil, reduce to a light simmer, and partially cover. Let cook for 20-30 minutes, stirring occasionally.

Let cool for five minutes and either transfer to a blender, or use an immersion blender to blend the soup smooth. Taste and season with additional salt and/or pepper.

Divide amongst 4 bowls and top with toasted pumpkin seeds if desired. This soup freezers great, too!

Serves 4. *Please use organic ingredients wherever possible* 

 

 

ginger spiced apple-pear sauce.

I feel like applesauce is so underrated. It is not just for school lunch boxes. So, I’ve made you some! But not just any applesauce, a thick sauce full of not just apple chunks, but pears, spiced with fresh ginger, cinnamon, and lemon, too!

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This easy stovetop applesauce comes together in less than 30 minutes: just peel, core and chop the fruit, mince the ginger, and combine everything in a pan over medium low heat for 15-20 minutes or until the fruit is tender. Once you stir everything together, the fruit will break down. For a smoother sauce, use a potato masher to thoroughly breakdown the fruit. I like to leave it chunky for some texture. I know the ginger probably seems like an odd addition, but trust me! It adds a slight spiciness that plays so well amongst the fruit and cinnamon.

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The sauce will thicken as it cools, the photos were taken right after I took it off the stove, so you’ll see pockets of liquid: these will be gone once the sauce is cooled. Store in an airtight jar, and it will keep well in refrigerator for 7-10 days. Look for my favorite way to serve this next week!

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ginger spiced apple pear sauce.
adapted from Food Network. 

ingredients
3 Macoun, Fuji, or Gala apples, peeled, cored, and cut into 1/2 inch pieces
3 pears (Bosc, or other firm pear), peeled, cored, and cut into 1/2 inch pieces
1 tablespoon fresh ginger, peeled and minced
1 tablespoon lemon juice
1/2 teaspoon lemon zest
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon unrefined sugar (I like coconut palm sugar)
1/4 cup water

directions
Heat a skillet over medium heat and add the peeled and cut apples, pears, minced ginger, lemon juice, zest, cinnamon, nutmeg and sugar. Stir together to get the spices evenly distributed, and then add the water.

Heat to a boil, stir, and then partially cover and reduce heat to medium low and let simmer for 15-20 minutes, stirring occasionally. When the sauce comes together and the fruit begins to break down, turn the heat off.

Once cool enough to handle, transfer to an airtight container like a Mason jar, and refrigerate once completely cool. Keeps for 7-10 days.

Makes 3 cups.

*Please use organic ingredients wherever possible*