Asparagus Soup

1 tbsp of coconut oil

3 green onions, sliced – fresh from the garden!

3 small red potatoes, cubed– organic preferred

¾ of a bunch of asparagus, cleaned, broken into pieces

1 quart of organic chicken broth

½ cup of water

 

Melt coconut oil in soup pot over medium heat

Saute onions in pot

Add red potatoes, chicken broth, and water, bring to boil

Add asparagus when potatoes almost tender.

Blend with hand blender, food processor or blender. I kept the tips out of the blender step (that’s why you see chunks in the soup pot!)

Enjoy!

asparagus 2aspargus 3asparagus 1

Fertility Soup with Lemony Pumpkin Seed Pesto

I asked my friend Ashleigh, a culinary nutritionist, to create a new yummy recipe for our fertility patients. Ok, it’s not a magic soup that one spoonful you will be miraculously pregnant, but it does have some good ingredients to help you on your journey. Ideally you use your own chicken broth you make from a chicken carcass. The Chinese believe that this helps increase your blood – which is very important in baby-making. The soup also includes pumpkin seeds which are a source of zinc, which is important for sperm development and hormonal health. We hope you enjoy it! 

Hi! I’m Ashleigh Grange, a Registered Holistic Nutritionist (RHN) and Culinary Nutritionist based outside Barrie. I specialize in helping people discover, use, cook with and enjoy everyday foods that happen to have extraordinary healing benefits.

My Fertility Soup with Lemony Pumpkin Seed Pesto recipe comes together quickly for a lunch or dinner that will help warm you up, feel satisfied, balance your blood sugar, and perhaps even leave you with a newfound appreciation for some lighter winter fare. A rich pumpkin and sunflower seed pesto with a bright lemony flavour tops it all off, livening up this easy twist on a not-so-classic creamy broccoli soup.

This recipe is also dairy-free, gluten-free, egg-free, soy-free and corn-free. To make this soup vegan, simply substitute the chicken stock for your favourite vegetable stock.

I hope you enjoy this delightful fertility soup on a sunny winter’s day!

Here’s the recipe in all its glory:

Fertility Soup with Lemony Pumpkin Seed Pesto

For the soup:

  • 2 Tbsp coconut oil (organic, virgin/unrefined)
  • 1 large yellow onion, diced
  • 2 large garlic cloves, finely minced
  • 1 Tbsp freshly grated ginger (I use a microplane for this)
  • 1 ¾ cups cooked chickpeas
  • 4 cups of fresh broccoli, chopped into medium florets
  • 4 cups homemade chicken stock (from organic, preferably pastured chickens)
  • 3 cups almond or cashew milk (try my homemade almond milk tutorial using either almonds or cashews)
  • Season with sea salt (use less if using salted stock) and freshly cracked black pepper to taste

For the pumpkin seed pesto:

  • ¼ cup pumpkin seeds, preferably raw and organic (not roasted/salted)
  • ¼ cup sunflower seeds, preferably raw and organic (not roasted/salted)
  • 1 cup fresh baby spinach, packed
  • ¼ cup omega-3 oil (such as hemp seed, Udo’s oil or Vega Antioxidant Omega Oil Blend)
  • Zest of 1 organic lemon
  • 2 Tbsp fresh lemon juice
  • Season with sea salt to taste
  1. Get all of your ingredients ready.
  2. In a large pot or Dutch oven, add the coconut oil and sweat the onions over low-medium heat, stirring regularly, until soft and translucent.
  3. Add the minced garlic and ginger and cook for about 30 seconds, stirring constantly. Add the chickpeas, broccoli and chicken stock. Increase heat to medium. Cook for 8-10 minutes or until broccoli is bright green and just barely tender.
  4. While the soup cooks, make the pumpkin seed pesto. Add all ingredients to a food processor and pulse until the ingredients are blended to form a thick paste. I prefer a slightly chunky pesto but you can blend until smooth if you prefer. You may need to add a tablespoon or two of water if the ingredients aren’t blending smoothly.
  5. Test the broccoli for doneness and if tender, remove the soup from the heat.
  6. Add the almond or cashew milk. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, just add your soup to a blender in small batches, puree it and return it to the cooking pot. Please make sure you have a blender that can properly vent itself (such as a Vitamix) in order to do this safely.
  7. Do this until all of the soup has been pureed or feel free to leave some of the soup chunky for a different texture. You can heat this over very low heat for a few minutes if it’s not as warm as you would like.
  8. Serve the soup with a dollop of the pumpkin seed pesto on top. Enjoy!

Fertility Soup - Image 2 crop

Would you like to discover more recipes like this?

If you liked this recipe, you might like some of the others featured on my website, in my healthy cooking workshops, or in my monthly e-zine.

My monthly e-zine showcases some of the month’s best recipes, healthy discussion, and free resources, tips and tricks to make your cooking adventures a little easier. You can learn more about it here (and get a free e-cookbook with some of my favourite breakfast recipes at the same time!).

You can also visit my blog or check out a list of my upcoming cooking workshops and other events. I am also on Facebook, Twitter and Instagram.

Ashleigh Grange, RHN-final -emailsig

Gluten free granola bar recipe

granola bars

At last I have made a school friendly granola bar that I am happy to see my boy love.

Store bought granola bars tend to be filled with sugar and rarely don’t have wheat in them.  The gluten-free bars are often very high in sugar and mostly void of fibre.

Here is the recipe that I concocted to make some delicious ones at home.

  • 1 cup quick oats, 2/3 cup rolled oats
  • 1/4 cup sugar
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/2 cup mini semi sweet chocolate chips
  • 1/2 cup hemp hearts
  • 1/2 cup raisins
  • 1 cup gluten free Rice Krispies
  • 1/3 cup oat flour
  • 6 Tbsp oil (olive or coconut)
  • 3 Tbsp honey
  • 2 tsp vanilla
  • 1/3 cup pumpkin seed butter, heated until smooth
  1. Pre heat the oven to 350 degrees.  Spray an 8×8 pan with oil then line it with parchment paper that hangs over all edges.
  2. In a large bowl, combine all of the dry ingredients.
  3. In a smaller bowl, combine the oil, honey, vanilla and heated pumpkin seed butter.
  4. Pour the wet ingredients into the dry ingredients and stir until well combined.
  5. Pour the mixture into the pan.  Use an oiled spatula or oiled waxed paper to press the mixture firmly into the pan.
  6. Bake for 30-40 minutes (until the edges just start to turn brown), remove and place on cooling rack.  Do not attempt to remove the granola bars or cut them until they are well cooled.  In fact, place them into the fridge or freezer for a few minutes to firm them up before cutting.
  7. These freeze really well.

Enjoy 🙂

Edit March 8/15: my son asked for granola bars that look like the Nature’s Path ones. They are not as thick as these. So I followed the recipe, but instead used a larger pan and cut the time down to 15 minutes. Worked like a charm!

 

Dr. Kerri

Recipe – Sweet potato & shrimp coconut curry

I made this last night by altering a couple recipes. It’s gluten-free, dairy-free and elimination diet approved!

Ingredients

  • 1 tbsp extra virgin coconut oil
  • 1 onion, finely chopped
  • 4 garlic cloves, minced
  • 1 tbsp minced gingerroot
  • 1 cup vegetable or chicken stock
  • 1 large sweet potato, peeled and cut into cubes
  • 2 chicken breasts, sliced into cubes
  • 1 cup cooked shrimp
  • 1 can coconut milk
  • 1 tbsp curry powder
1. In a large pot, heat oil over medium heat for 30 seconds. Add onions and cook, stirring until softened. Add garlic and gingerroot and cook, stirring, for 1 minute. Add vegetable stock, sweet potatoes, chicken breast cubes. Boil then cover and reduce heat. Cook until chicken cooked through and sweet potatoes soft.
2. Add shrimp, coconut milk and curry powder. Let simmer until warmed through.
3. Serve over cooked brown rice with a salad on the side.

Quinoa Dinner

Quinoa Dinner

1 cup quinoa – rinse with water

2 cups water

Bring water and quinoa to boil then simmer until cooked.

1 cup frozen peas (boiled)

2 garlic cloves minced (I use a zester to mince my garlic)

1 tomato diced

handful yellow beans (boiled)

1 tbsp extra virgin olive oil

Mix all ingredients together in one pot. Season with sea salt and pepper to taste. I took leftovers for my lunch too.

Cleanse with Your Friends – Day 12

Onion Spread

I’m meeting with the group of women shortly for our 3rd night of Cleanse with Your Friends. We’ve been cleansing around 12 days so far. I hope everyone is still doing well!

Here is a recipe for a dip I’ve made to bring to class tonight. It’s from a book that is no longer in print called “CCNM’s Simply Healthy Cookbook.” This book was put together by students and staff from the Canadian College of Naturopathic Medicine in 2002. It’s a great resource at home for me and I’m sorry that it’s no longer in print. I will share some recipes from time to time to share the wisdom of my peers.

Cold Onion Spread

  • 4 large onions, diced
  • 1 tbsp extra virgin olive oil
  • water
  • 1 bay leaf
  • 1 tsp dill weed
  • salt
  • In a large skillet, heat olive oil over medium-high heat. Add onion, cook and stir for 1 minute.
  • Add enough water to cover the onions
  • Add the bay leaf, dill weed and salt according to taste
  • Cover the pan and cook at medium-low for 35 minutes, or until onions are cooked.
  • When onion is tender, uncover and increase temperature to medium-high. Allow onions to cook until they turn a golden-brown (mine didn’t turn colour but I cooked it until a lot of the water evaporated
  • Remove bay leaf
  • At this point I decided to blend it with my hand blender.

Eat hot as a side dist or cold as a spread on rice crackers or cucumbers and carrots.