This is a very simple and quick dairy-free broccoli soup.

Thick Broccoli Soup

·         1 tbsp coconut oil

·         1 medium onion thinly sliced

·         4 garlic cloves minced

·         4 cups veggie stock (see previous blog on how to make soup stock)

·         6 cups broccoli cut up

·         3 cups mushrooms sliced

·         Pepper and sea salt or Herbamare

In a large pot set on medium add coconut oil and melt.  Add onion and cook till soft about 5 minutes and then add garlic and stir for 1 minute.  Add broth and 1 cup water, broccoli and mushrooms.  Bring to a boil and reduce heat to medium low and simmer for 15-20 minutes until broccoli is tender.  Add some fresh ground pepper and sea salt to taste if desired.  Puree soup with an immersion blender or transfer to blender to desired consistency.

This a really quick and nutritious lunch or dinner.  The mushroom tacos are something we just whipped up one night when we didn't have too much left in the fridge.  Portabello mushrooms would also be delicious.   The kale salad is one of our favourites which is adapted from the recipe in the Alive magazine which is free and can be picked up at most local health food stores.  Enjoy!

Mushroom Tacos Recipe

• 2-3 tbsp coconut oil or organic butter or organic ghee
• 1/2 of an onion chopped
  
• 3 cloves of garlic minced
• 1/4 tsp of Herbamare or sea salt
• 2 cups cremini mushrooms
• 1/2 tsp of oregano or to taste
• 4 organic corn tortillas
• Sheep feta or goat cheese (optional)
  

Heat oil over low-medium heat.  Add onion and garlic and stir fry for about 5 minutes until softened.  Add Herbamare or sea salt, oregano and mushrooms and stir fry until desired consistency.  Meanwhile, prepare your corn tortillas in another pan by heating a little bit of water on medium-high heat.  Flip your corn frequently until heated through and wrap in a clean dish towel while you prepare the rest.  When the mushrooms are finished distribute evenly between corn tortillas and top with sheep or goat cheese if desired.

Kale Salad Recipe

• 1 bunch fresh organic kale
• Freshly squeezed juice from 1/2 of a lemon
• 2 Tbsp extra-virgin olive oil
• 1 orange peeled and chopped
  
• 2 tsp maple syrup
• Sea salt to taste
  
• Freshly ground black pepper to taste
  
• 1/4 cup raw pumpkin seeds
  

Trim kale, removing stalks. Stack leaves one on top of the other and thinly slice crosswise into ribbons. Wash and spin dry. Place in a large bowl.  Drizzle with lemon juice, olive oil, and a little salt. Using your fingertips, massage leaves until kale begins to soften and wilt. (Salad can be made up to this point and refrigerated for up to 2 days.)  Add orange to salad. Drizzle with maple syrup. Toss together to coat evenly. Add sea salt and fresh pepper to taste. Sprinkle with pumpkin seeds just before serving.  Adapted from Alive Magazine author Irene McGuiness

We love veggie burgers but if you’ve ever looked at most of the store bought packages they can be high in sodium, gluten, dairy and other preservatives or processed ingredients.  It’s taken a long time but I’ve finally created a veggie burger that won’t fall apart, has a good flavour and is easy to make.  This recipe has a lot of fiber, protein and lots of spices to make it part of an overall satisfying meal.  I cook the beans myself which allows a decreased amount of sodium per burger since canned beans contain a lot of sodium and the chemical BPA from the can.  I lightly stir fry the vegetables before processing them but you can probably just throw all of the vegetables into the food processor without cooking them but I have not attempted this yet.  It would make it an even quicker and easier process. 

Easy to Make Flavourful Veggie Burgers

·         1 cup shredded carrot

·         ½ cup diced pepper (green, yellow or red)

·         ½ of yellow onion diced

·         4-5 minced garlic cloves

·         2-3 cups white beans (I cook 1 cup and use whatever that makes)

·         1 ½ cups whole rolled oats

·         1 tbsp chili powder

·         ½ tbsp cumin

·         ½ tbsp paprika

·         ½ tsp turmeric

·         ½ tsp black pepper

·         ¼ tsp cayenne pepper

·         2 tbsp Bragg’s liquid aminos or tamari

·         2 tbsp Dijon mustard

·         1 fresh jalapeño (seeds removed use a glove to handle to avoid burns) or 6-10 slices from jarred jalapeño (I prefer fresh)

·         2 free range eggs

·         1 tbsp organic ketchup (optional)

·         ¼ tsp garam masala (optional)

Make beans in advance – follow package instructions.  Stir fry carrot, pepper, onion and garlic 5-10 minutes until softened over low to medium heat.  Preheat oven 400 F and prepare baking sheets with unbleached parchment paper.  Add all ingredients to a large food processor and process until smooth.  Form mixture into patties (Note – it is fairly sticky and try to make all burgers similar size so they will cook the same) and place on baking sheets.  Bake 10 minutes on one side and flip and bake 10 minutes on the other side.  Serve on its own or topped with guacamole (see recipe) or on a brown rice wrap or sprouted grain bread topped with tomatoes, sprouts (see how to sprout) and guacamole.  Or serve with cilantro pesto (see recipe).