Butternut Squash Soup
KARYN’S ON GREEN, CHICAGO, ILLINOIS
Can be served as a creamy and delicious meal, or in a smaller portion as a complement to a salad. Ideal in the fall.
Time: 5 minutes prep; about 90 minutes to cook • Makes 4 servings
SOUP
2 whole butternut squash (about 5 pounds)
2 cans (about 28 ounces) of coconut milk
Salt, to taste
• Cut tops off the squash and discard. Cut squash in half, lengthwise, and de-seed, saving excess squash for stock. Place halved squash, cut side down, on sheet trays lined with parchment paper. Roast in 350°F oven for about 1 hour or until largest squash is soft throughout.
• Cool to room temperature. Remove the skin from the roasted squash and put the squash in a large sauce pot. Combine coconut milk with squash.
• Simmer squash and coconut milk, stirring occasionally until mixture is heated throughout.
• Remove from heat and use a blender to process mixture on high until smooth. Season with salt to taste, then strain through fine-mesh sieve.
• Pour about 1 cup of soup into each of 4 bowls. Top with some chickpeas and garnish with paprika.
CHICKPEAS
¼ cup canned chickpeas, strained
½ tsp paprika + some for garnish
Oil
Salt to taste
• In fryer at 325°F (or in sauce pot with 325°F oil), fry chickpeas until they begin to brown. Strain excess oil off chickpeas, then toss with paprika and salt in mixing bowl.
Caramelized Brussels Sprouts with Mustard Vinaigrette
KARYN’S ON GREEN, CHICAGO, ILLINOIS
An ideal complement for soup and a salad.
Time: 5 minutes prep; 20 minutes to cook • Makes 4 servings
MUSTARD VINAIGRETTE
1 shallot, minced
2 sprigs of tarragon, chopped
¼ cup champagne vinegar
1cup whole-grain mustard
Lemon juice and salt to taste
• Whisk all vinaigrette ingredients together. Thin with water if desired.
CARMELIZED BRUSSELS SPROUTS
1 pound blanched Brussels sprouts (halved or quartered, depending on size) Olive oil for sautéing Salt to taste
• Blanch Brussels sprouts in salted boiling water until al dente. Shock in a bowl of ice water. Drain and pat dry with paper towels. Sear Brussels sprouts in a very hot sauté pan with olive oil until well caramelized. Fold in mustard vinaigrette and season with salt, to taste.
Summer Squash Roast
HORIZONS, PHILADELPHIA, PENNSYLVANIA
Ideal served with a salad, in the summer.
Time: 5 minutes prep; 20 minutes to cook • Makes 6 servings
2 pounds assorted summer squash, seed centers removed
¼ cup of olive oil
1 tsp minced fresh garlic
Salt and pepper
1 cup kalamata olives, pitted and quartered
1 tsp olive oil
1 packed cup fresh basil leaves
1 tbsp vegan sour cream
Pinch salt and pepper
• Preheat oven to 450°F.
• Cut the squash into 1- to 2-inch chunks and toss with ¼ cup of the olive oil, the garlic, salt, and pepper. Roast in the oven for 8 minutes or until just tender.
• Toss the olives in 1 tsp of olive oil and roast in the oven for 12 minutes.
• Purée the basil and sour cream in the food processor. Toss the roasted squash in the basil mixture and garnish with the roasted olives. Add salt and pepper to taste.
Heavenly Baked Delicata Squash
Simple, flavorful squash.
Time: 10 minutes prep; 45 minutes to cook • Makes 4 servings
4 Delicata squash (preferably organic so that you can eat the skin and the flesh)
2 tbsp + 1 tbsp virgin coconut oil, divided
1 tbsp dried oregano
½ tsp sea salt or to taste
Freshly cracked pepper, to taste
½ cup water
• Preheat the oven to 400°F.
• Cut off the ends of the squash and slice in half lengthwise. Remove all seeds with a spoon and discard. Rub 2 tbsp of coconut oil equally on the insides of the squash, and sprinkle evenly with oregano, sea salt, and pepper.
• Place squash cut side down on a large baking tray, and pour ½ cup water in the bottom of tray. Loosely cover the tray with aluminum foil or another tray, and bake for 45 minutes or until squash is very tender when pierced with a fork.
• To serve, place squash face-up on serving plate, and drizzle with remaining tablespoon of coconut oil.
Note: Coconut oil is solid at room temperature but melts quickly. It does not matter whether the oil is solid or liquid in this recipe, though it may be easier to distribute when softened or melted.
Turnip Masala
THE GREEN DOOR, OTTAWA, ONTARIO
A new twist on an Indian classic.
Time: 15 minutes prep; 35 minutes to cook • Makes 6–8 servings
8 cups rutabaga, cut into 1-inch cubes
Olive oil and salt for roasting the rutabaga
4 tbsp olive oil
¼ tsp asafetida
½ tsp ground cardamom
½ tsp ground cumin
½ tsp ground turmeric
½ tsp curry powder
1 tsp garam masala
1 tsp ground coriander
3 cloves garlic
1 fresh hot chili pepper (optional)
1 medium onion, diced
2 cups water
1 tsp salt
1 cup diced tomato
½ cup chopped fresh cilantro, for garnish
• Preheat oven to 350°F.
• Toss the cubed rutabaga in a little olive oil and salt. Spread on a baking sheet and bake for 20–30 minutes or until lightly browned and very close to being fully cooked.
• Put a medium-size pot on low heat. Add the oil and all the spices. When they are lightly bubbling, add the garlic and fresh hot pepper. sauté for 1 minute, then add the onion.
• When the onion is nicely sautéed, add the water. Turn the heat up to high, add the salt and tomato, and bring to a boil.
• Add the roasted rutabaga. Cook for a few minutes, then remove from heat.
• Garnish with fresh cilantro.
Roasted Parsnip with Coconut Fennel Sauce
THE GREEN DOOR, OTTAWA, ONTARIO
An ideal complement to soup.
Time: 10 minutes prep; 35 minutes to cook • Makes 6–8 servings
4 cups parsnip (about 3 regular-size parsnips)
Olive oil and salt for roasting the parsnips
1 tbsp olive oil
2 tbsp freshly ground fennel seed
1 can coconut milk (14 ounces)
Juice of 3 limes
Zest of 1 lime
1 tsp salt, or to taste
Chopped fresh parsley, for garnish
• Preheat oven to 350°F.
• Wash the parsnips. Cut them into chunks averaging 1-inch long, and of roughly equal size so that they roast evenly.
• Drizzle the parsnips with olive oil and lightly sprinkle with salt. Bake for 20 to 30 minutes, or until done.
• Place oil in a large saucepan, add the fennel seed, and roast gently at low heat for 2–3 minutes. Add the coconut milk, lime juice and zest, and salt. Heat slowly, stirring with a wooden spoon.
• When hot, add the roasted parsnip. Adjust salt to taste. Garnish with parsley.
Roasted Cauliflower
Simple, nicely flavored cauliflower.
Time: 5 minutes prep; 45–50 minutes to cook • Makes 2 servings
1 head cauliflower
2–3 tbsp coconut oil, melted
Sea salt
½-1 tsp paprika
• Preheat oven to 375°F.
• Line a baking sheet with parchment paper for easy clean-up.
• Cut the cauliflower into golf ball-size chunks. Toss with the coconut oil, along with the salt and paprika, to taste.
• Spread out evenly on top of prepared sheet and place in the oven for about 40–50 minutes, tossing once halfway through cooking time.
Curried Cauliflower “Rice”
Shredding the cauliflower makes it cook faster and results in a bowl of fluffy vegetable “rice.” Simply grate the head of cauliflower with a standard grater using a medium setting.
Time: 10 minutes • Makes 2–4 servings
4–5 cups shredded cauliflower
2 tsp curry powder blend (use your favorite brand or mix)
½ tsp sea salt
1 tbsp coconut oil
1 tbsp apple cider vinegar
• In a bowl, mix together the shredded cauliflower, curry blend, and sea salt.
• In a large skillet, heat the coconut oil over medium heat until melted. Reduce heat to medium and add the cauliflower. Cook, stirring constantly, for about 5 minutes, or until cauliflower is cooked through. Stir in the apple cider vinegar. Remove from heat, and serve.
Mashed Potatoes and Turnips
Like mashed potatoes but more nutritious.
Time: 30 minutes • Makes 6–8 servings
2 quarts water
1 tsp sea salt + additional to taste
1 ½ tbsp palm sugar
3 cups turnips, cut into 1-inch cubes (about 2 medium)
5 cups red potatoes, cut into 1-inch cubes (about 5–6 medium)
1 tbsp coconut oil
2 tbsp nutritional yeast
• Pour the water, sea salt, and palm sugar in a large pot, and bring to a rolling boil.
• Add the turnips and potatoes and cook for 20 minutes, or until tender when pierced with a fork. Drain thoroughly and transfer to a large bowl.
• Add coconut oil and nutritional yeast, and mash into a chunky Purée. Serve warm.
Parsnip Oven Fries
Ideal as an autumn meal addition or as a snack, parsnip’s “earthy” flavor is brought out by the higher heat of roasting.
Time: 5 minutes prep; 30 minutes to cook • Makes 4 servings
2 pounds of parsnips (about 2–3 large roots)
2 tbsp coconut oil, melted
Salt and pepper to taste
• Preheat oven to 450°F.
• Peel the parsnips and trim the ends. Cut in half lengthwise, then slice into ½-inch sticks. Spread out onto a large baking pan and toss with oil, salt, and pepper.
• Bake for 25–30 minutes or until golden brown, tossing parsnips once or twice during baking to ensure even cooking.