Carrot Soup Recipe

carrot soup

One thing that I love about the cooler weather is soup. I am forever finding new recipes to use.

It’s such a delicious way to get all those servings of vegetables in and use up the abundance of carrots from my garden!!

Roasting vegetable changes their taste – to me, so much better. So I decided to try roasted carrot soup. I couldn’t be more pleased.

Ingredients:

  • 6 cups sliced carrots
  • olive oil, about 1-2 tbsp.
  • kosher salt, 1/2 tsp or so
  • 1 large Spanish onion, chopped
  • 1/2 tsp ground ginger (I would like to use fresh next time, 2 Tbsp grated would do it)
  • 4 cups vegetable or chicken broth (I use low salt so that I can add just how much I want later)
  • pepper to taste

Directions:carrot soup 5

  1. Preheat the oven to 400 degrees Fahrenheit
  2. Toss sliced carrots in olive oil and spread on a cookie sheet, sprinkle liberally with kosher salt; roast for 30-40 minutes, until they begin to brown On the stove top, in a medium to large soup pot, melt 1 Tbsp butter over med/high heat (you could easily use olive oil or coconut oil here); add the sliced onions and cook until they begin to brown; add the ginger and broth; bring to a boil
  3. Once the carrots are done, carefully add the carrots to the broth and onions
  4. Once it’s cool enough (just not boiling hot, warm is still good), blend using and immersion blender or in batches

I love it just like this with a bit of pepper. You could add cream to make it a creamy soup or add a dollop of sour cream when you serve it.

Enjoy eating your veggies 🙂

Dr. Kerri

Veggie Soup with Chicken Broth

I’m pretty proud of this soup! It really is a homemade soup. The veggies came from my neighbours freezer but really came from his abundant garden last summer. I used some chicken bone broth I made in a slow cooker overnight after a delicious roast chicken dinner one Sunday night awhile ago.

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Ingredients:

4-6 cups of chicken bone broth

4 cups of frozen veggies – I had grape tomatoes, zucchini and green beans.

Sprinkle of thyme and oregano

Add salt and pepper to taste.

Bring to a boil then simmer 20 minutes.

Enjoy!

Dr. Whitney Young, ND & Dr. Kerri Fullerton, ND

Gluten free breaded chicken

Our patients so often wonder what they can make for their family on a busy weekday. Here is a quick and easy way to get chicken in the oven and have it all gobbled up at the table!

You will need:

  • 3 Tbsp gluten free flour (sorghum, millet, oat, starch, whatever you have)
  • 3/4 cup gluten free bread crumbs
  • 1 cup milk of your choice, dairy or non dairy (water works just fine as well and won’t add any flavour)
  • package of chicken drumsticks, about 12 (this works well with pieces of chicken breast as well)
  • 1/2 tsp salt
  • 1/4 tsp pepper

What to do:

  1. Pre-heat the oven to 450
  2. Line a baking sheet with parchment paper
  3. In two medium sized bowls, add the milk to one, add the breadcrumbs, flour, salt and pepper to the other.
  4. Dredge the chicken, piece by piece, first through the milk, then through the bread crumbs and place on the baking sheet.
  5. Place on the centre rack in the oven for 20 minutes. Turn each piece. Cook for another 20 minutes or until no pink remains.
  6. When I do chunks of chicken breast chunks I lower the temp to 375 and check on them after 20 minutes total.

While the chicken is in the oven, make your sides – we tend to steam up broccoli and have rice or barley going in the rice cooker. If you choose rice cooker, start the rice/barley before the chicken or have it set on a timer to be ready when you get home.

Bon apetit!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

Warm Cabbage Salad with Goat Cheese

Here is a wonderful recipe that was discovered years ago and then forgotten about. I’m not sure that this is the exact one I found year ago, but it is delicious all the same. Thank-you portandfin.com

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Salad is such a lovely way to get your veggies in but sometimes we get tired of green leafy salads. This cabbage salad has wonderful flavours with the balsamic vinegar, goat cheese, apple and toasted pecans. It will leave you satisfied for taste and for fullness.

A few changes that I made to the recipe include: I’m not a lover of walnuts so I used pecans; I like the cabbage a little more cooked so I cover it for about 5 minutes to let it steam; I made half of the recommended measurements (since I’m the only one in my family that will eat cabbage).

Here’s what you’ll need (the smaller version – see the post from portandfin.com for the biggie):

  • 1/2 head red cabbage, cored, thinly sliced
  • 1/2 granny smith apple, cored, thinly sliced
  • 1/4 large sweet onion, thinly sliced
  • 1 clove garlic
  • 2 Tbsp balsamic vinegar20150315_162623_resized
  • 1 Tbsp olive oil
  • goat cheese
  • salt and pepper
  • 1/3 cup pecan pieces

What to do:

  1. Chop chop! Core and thinly slice your cabbage, apple, and onion. Cut the ‘rings’ of cabbage onion and apple into thirds so that your pieces aren’t so long.
  2. In a large frying pan, over medium heat, warm the oil. Add the garlic and onions, then add the balsamic and cook until onions are soft.
  3. Add the cabbage. Stir to coat. You can just let it wilt or you can cover it and cook for 5-10 minutes. Either way, cook until desired tenderness.
  4. Stir in the apples, salt and pepper to taste, and pecans.
  5. Then crumble the cheese into the salad. If you toss it, it blends with the balsamic to make a creamy ‘dressing’.

Enjoy!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

Butternut squash stew

squash stew

Since Jack Frost isn’t quite ready to go yet we figured that you are needing some more healthy comfort food recipes.

This is an easy stew that is wonderful on a cool day.  It makes 4 servings. With prep you will need about 40 minutes to get this on the table (about 10-15 of that being active on your part).

You will need:

  • 1 Tbsp vegetable oil
  • 2 chicken breasts, cut into 1 inch chunks
  • 3 Tbsp four (I used arrowroot and sorghum to keep it gluten free)
  • 1 large onion, cut into 1/2 inch chunks
  • 4 cloves of garlic, slivered
  • 1 large butternut squash, peeled and cut into 1 inch chunks squash stew 2
  • 2 cups canned tomatoes
  • 1 cup chicken broth
  • 1/2 cup apple juice
  • 2 Tbsp tomato paste
  • 1/2 tsp each dried sage and salt
  • 1/4 tsp pepper
  • 2-4 cups of baby spinach (or other green leafy veggie of choice)
  1. In a large deep fry pan, heat 1.5 tsp of the oil over moderate heat.  Dredge the chicken in the flour (tossing it in a baggie works).  Brown the chicken in batches until both sides are golden.  Set chicken aside.
  2. Add the onion and garlic to the pan and saute for 7 minutes or until the onion is soft.  Add the squash, stirring to coat.  Add the tomatoes, broth, apple juice, tomato paste, sage, salt, and pepper, and bring to a boil.  Reduce to a simmer, cover and cook for seven minutes.
  3. Return the chicken to the pan, bring to a simmer, cover, and cook for 10 minutes or until the squash is tender.
  4. Toss in the spinach at the end so that it can wilt or you can put the spinach in the bottom of the bowl to wilt when you serve.

 

 

Spanish Rice Recipe

spanish rice

Need to spice up your side dishes? Here is a wonderful warm comfort food recipe to try.

spanish rice cookbookspanish rice recipeYou can use honey instead of sugar and omit the salt without sacrificing any flavour!

spanish rice ingredientsspanish rice saute