Related to mint, rosemary is a small evergreen shrub prized for its aroma and flavor as well as its healing properties. Rosemary stimulates the immune system, improves digestion and increases circulation. Native to the Mediterranean, rosemary is now cultivated in temperate regions throughout the world.

Prep

• 1 medium winter squash
• 1 tablespoon extra virgin olive oil
• 1 sweet onion
• 6 cloves garlic
• 2 celery stalks
• 2 carrots
• 3 cups broccoli
• 2 sprigs fresh rosemary
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 can garbanzo beans

Preheat oven to 350°.

Cut squash in half, remove seeds. Spread oil on cut sides. Place cut side down in baking dish and bake 45 minutes to an hour, until squash is soft.

While squash is baking, prep remainder of ingredients.

Peel and chop onion. Finely chop garlic. Chop celery and carrots. Chop broccoli crowns, and peel and chop broccoli stems. Place rosemary, thyme and bay leaf in an herb bag. Rinse and drain beans.

When squash is finished, scoop out flesh and cut into bite-sized chunks.

Stovetop

• 2 tablespoons extra virgin olive oil
• 1 pound bison stew meat
• ½ teaspoon chile powder
• ½ teaspoon cumin
• 2 quarts beef broth
• 2 tablespoons apple cider vinegar

Sauté onions over medium heat, with extra virgin olive oil, in a large Dutch oven or soup pot, until soft.

Add bison and continue to cook, stirring frequently, until browned on all sides.

Add garlic, celery, carrots spices, broth, beans and apple cider vinegar. Bring to a boil, then reduce heat. Add herb bag and simmer for 10 minutes.

Add broccoli and squash and cook for a further 10 minutes.

Serve
Remove herb bag and ladle stew into bowls. Enjoy!

Preparation: 10 minutes, plus 1 hour to bake
Serves: 4

If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.

Prep

• ½ cup coconut, shredded
• 1 medium red kuri squash
• 1 tablespoon coconut oil
• 1 sweet onion
• 2 cloves garlic
• 2-inch piece fresh ginger
• 3 cups cauliflower
• 2 cups kale
• 1 lime
• quinoa

Preheat oven to 350°.

Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.

Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.

While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.

Following package instructions, make enough quinoa for 4 servings.

Curry

• 2 tablespoons coconut oil
• 2 teaspoon coriander, ground
• ½ teaspoon salt
• 1 teaspoon turmeric
• 1 teaspoon mustard, ground
• 1 teaspoon chile powder, ground
• ½ teaspoon cayenne, or to taste
• ½ teaspoon cumin
• ¼ teaspoon cardamon
• 2 cups chicken broth
• 1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.

When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

This soup is loaded with vitamins and minerals, as well as antioxidants and anti-inflammatories. Cabbage is also prized for its cholesterol lowering properties. Red cabbage offers additional nutritional benefits, including a high amount of protective phytonutrients. Enjoy this soup any time of year, and take it with you in a thermos for a burst of energy and protein during the day.

Prep

• 4 cups black beans
• ½ cup shallot
• 2 cloves garlic
• 2 large sweet potatoes
• 1 cup red cabbage
• 1 lime

 
If you’re using dried beans, soak half a pound of beans overnight. Otherwise, drain and rinse two cans of beans. Peel and chop the shallot, garlic and sweet potatoes. Chop the cabbage. Juice the lime.

Soup

• 1 tablespoon coconut oil
• 1 tablespoon pumpkin seeds
• 1 quart chicken or vegetable broth
• 2 cups water
• 1 teaspoon turmeric
• 2 teaspoons cumin
• 1 tablespoon chili powder
• 1 teaspoon ground coriander
• 1 teaspoon Himalayan salt
• ½ teaspoon black pepper

 
In a large soup pot, heat the coconut oil over medium heat. Add in the shallot, garlic, pumpkin seeds and cook until tender, stirring frequently. Stir in sweet potato. Cook for 5 minutes. Add in broth, water, lime juice, black beans, and red cabbage. Stir well. Add the turmeric, cumin, chili powder and coriander. Stir. Bring to a boil, then reduce heat and simmer on medium-low heat until sweet potatoes are soft, about 30 minutes.

Remove 2 cups of soup; blend with a countertop or immersion blender. Return to soup pot, stir in salt and pepper.

Serve

• 1 avocado
• ½ cup cilantro

Peel and cube avocado, chop cilantro. Ladle soup into bowls and sprinkle with avocado cubes and cilantro.

Preparation: 1 hour
Serves: 4

Replete with antioxidants and anti-inflammatories, zesty chicken patties are filled with healing properties that will satisfy even the most discerning of palates. They are bright, colorful and pack a tasty punch. Make a big batch on the weekend for a week’s worth of easy lunches. Rolling the patties in hemp seeds provides a visual and textural surprise, as well as an added dose of Omega 3.

Prep

• 2 garlic cloves
  
• ⅔ cup cilantro
• 3 green onions
• 1 teaspoon fresh ginger

 
Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger.

Patties

• 1 pound ground chicken
  
• 1 teaspoon red chile powder (or to taste)
• 1 teaspoon fish sauce
• ½ teaspoon Himalayan salt
• ½ teaspoon pepper
• ½ lime
• ½ teaspoon turmeric
• 2 tablespoon coconut oil
• 2 tablespoon hemp seeds

 
Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds.

Grill
Sauté or grill about 8 minutes on each side, or until done.

Serve
Mixed salad greens for serving

Serve over a bed of your favorite greens.
 
 
Preparation: 15 minutes
Serves: 4