Homemade

Day Four: Warming Sweet Potato and Kale Soup

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Soups are a great meal to have handy in the fridge during those busy weeks – especially now that winter has hit. Making your own homemade soup is SO easy and will be lower in sodium and preservative-free. Jodie, author of Free Spirited Health, shares a delicious soup with us for Day 4.

If you’re anything like me then you’re probably always chilly, long for the sun, and love sitting beside a warm fire. These qualities are the reason I always turn to hearty soups during the winter months. In Asian Medicine warming foods during cold seasons are thought to help our body’s function optimally. And, did you know that Sweet Potatoes are full of vitamins (especially A and C), they help regulate our digestive tracts, and can even help fight stress with their relaxing properties? Not to mention the health benefits of Kale: natural antioxidant (to help detox our bodies from toxins), anti-inflammatory, and a great source of iron and calcium.

 

Jodies Pic

 

Ingredients:

  • 1 tbsp (15ml) olive oil
  • 1 cup chopped sweet-onion
  • 1 cup chopped celery
  • 1 cup chopped carrots (I’ve recently been switching this to squash)
  • ½ tsp salt and pepper
  • 4 cups low-sodium vegetable or chicken broth
  • 6 cups of cubed sweet potatoes
  • 4 cups chopped kale

 

Directions:

  • Heat oil in a large saucepan at medium to high heat
  • Add onion, celery, carrot (squash if you prefer), salt and pepper
  • Cook until tender (approx. 5 minutes)
  • Add broth and bring to a boil
  • Add sweet potatoes and bring to a simmer
  • Cook until sweet potatoes are tender (approx. 10 minutes)
  • Finally, add Kale and cook for 10 minutes (for best results, remove stems and massage in warm water before adding)
  • Let cool slightly
  • Depending on preferred texture: mash with a hand-held potato masher or transfer to a blender in small increments until smooth
  • If desired, add water until preferred thickness
  • Sprinkle on favourite spice (warmer spices are: cinnamon, crushed red pepper, cayenne, or ginger)

 

Makes approx. 6 servings and each serving contains:

  • 190 cal
  • 4g protein
  • 3g fat
  • 7g fibre

 

This soup is perfect for anyone who is always on-the-go and finds packing a lunch difficult. Make this on a Sunday and fill 6 Mason Jars for an easy, healthy, and delicious pre-made lunch during the long and busy weeks!

Enjoy!!
Jodie

 

As a student of Naturopathic Medicine I am passionate about inspiring health in myself and in others – I believe that health extends further than our physical symptoms and treating the mind and soul are equally important. Please like my blog to see more about myself and to check out my other posts. www.freespiritedhealth.wordpress.com

Connect with Jodie on Facebook @ Jodie Tatlock, on Instagram @jodietatlocknd, on Twitter @jodietatlock and follow her blog Free Spirited Health.

 

Day Three: Healthy and Delicious Sheppard’s Pie

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Day 3 brings one of my personal favourite go-to meals that supplies our household with lunches for the rest of the week. A family favourite and simple to make! So glad Samina is sharing her adaptation with all of us. Samina shares lots of health and wellness tips over on her blog Naturally Cured – check it out!

Hi everyone! I’m a 3rd year naturopathic medical student at CCNM. I am super excited to share my Sheppard’s Pie recipe with everyone. When I first started undergoing care with naturopathic medicine, I was encouraged to establish a well-balanced diet. This is when I truly started my journey to leading a healthy lifestyle. I first started to adjust my diet so that I was getting lots of vegetables and fruits while eliminating refined sugars and processed foods.

 

Sheppard’s Pie was my favourite dinner growing up! So, I decided I would try to modify the recipe to include some sweet potatoes and some more vegetables. Sweet potatoes have become a big favourite of mine. Even though sweet potatoes are known to be a high calorie starch, they have a higher amylose to amylopectin ratio than white potatoes. Amylose raises blood glucose levels quite slowly, which is beneficial in blood sugar regulation. Sweet potatoes are considered an excellent source of beta-carotene. Additionally, they are known to be rich in dietary fiber.

 

My Sheppard’s Pie recipe brings me some serious nostalgia to my childhood days. The recipe will warm you up and satisfy your taste buds with the smooth texture of the sweet potatoes combined with the mouth-watering meat mixture! Best of all, there is enough so that you can have it for leftovers the next day.

 

Overall, I believe that by working on the foundations of health, which include a well-balanced diet, exercise and stress management, we can lead healthy lives. Come check out my blog to discover some other healthy recipes and learn about my journey towards living a healthy lifestyle.

http://naturallycured.blogspot.ca

 

Sheppard’s Pie Recipe

           

            Ingredients

1 lb. ground beef, raw

2 carrots, finely chopped

1 cup onion, finely diced

3 stalks of celery, finely diced

1 clove of crushed garlic

½ cup of beef broth

2 tbsp extra virgin olive oil

1 tsp barbecue sauce, (replaces Worcestershire sauce)

Salt & Pepper to taste

1-2 medium to large sweet potato, peeled & diced

 

Instructions

Filling

  1. Preheat the oven to 400°F.
  2. On medium heat, sauté carrots, onions and celery with a tablespoon of olive oil until onions are translucent.
  3. Add the ground beef, crushed garlic clove, and include a generous amount of salt and pepper.
  4. Cook until the beef is brown and the vegetables are soft.
  5. Include the beef broth and barbecue sauce to the pan and cook on low for 10 minutes.
  6. Place mixture in a 6 x 8 inch ovenproof dish. (We used a glass dish)

 

Topping:

  1. Cut the sweet potatoes into cubes and place in a pot of salted water. Turn to a boil and cook for about 15-20 minutes or until tender. *You should be able to put a fork through the potatoes.
  2. Drain and mash the sweet potato.
  3. Drop spoonfuls of the sweet potato over the beef mixture. Then spread it all over.
  4. Bake for 30 minutes at 400°F then broil on high for 5 minutes.
  1. Let it cool for a couple of minutes then, serve warm.

 

Recipe adapted from Ditch the Wheat

 Samina 1 Samina 2

Day Two: Butternut Squash Mac’n’Cheeze

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How was Day One?! Here is a delicious recipe from (another) Emily that she has adapted to follow some food restrictions she has. Emily started blogging here to share her food journey with other individuals managing Celiac Disease. Make sure to check some of her other awesome recipes and health tips!

 

My name is Emily and I’ve been blogging for about a year now! I started Celiac By Nature because I wanted a place to talk about the struggles I have gone through since being diagnosed with celiac disease and the different things I have tried as I work towards better digestive health. It can be really frustrating and sometimes lonely to be struggling with a chronic disease and I wanted to be able to help other people going through the same things! I blog about eating gluten free while traveling, diets I have tried, gluten free recipes, and other general health topics! You can be sure that there is never any gluten on my blog!!

 

I have cut out tons of different foods over the last few years to try and figure out my triggers. It has been a really challenging experience but also really rewarding and kind of exciting as I start to see major improvements! The diet I saw the most benefit from was the low FODMAP diet. For more information on it check out my blog post here: https://celiacbynature.wordpress.com/2013/10/20/the-low-fodmap-diet/

 

With all my dietary restrictions, I have to be very creative with recipes and make sure to stay on top of meal planning, especially during busy times! The following recipe is one of my favourites to make when I’m busy because it is simple, nutritious, and makes enough for a lot of meals! I also love this recipe because it is so versatile! My version is gluten free, dairy free, and low FODMAP but you can make whatever adjustments necessary for your diet. You could add some canned tuna to give it some extra protein, you could add cheese instead of nutritional yeast for a more authentic mac and cheese experience, and you can use whatever pasta you like best!

 

BUTTERNUT SQUASH MAC ‘n CHEEZE (Vegan, Gluten-free, Nut-Free)

Ingredients:

  • 1 butternut squash (Only use 1 cup of it for the cheeze sauce)
  • Olive oil, salt, pepper
  • 1 tbsp earth balance (or butter)
  • ¾ cup almond milk
  • 1 tbsp arrowroot powder
  • 6 tbsp nutritional yeast
  • ½ tbsp lemon juice
  • ½ tsp salt and black pepper
  • Pasta of choice (I used gluten free pasta)
  • Swiss chard (or whatever mix-in you would like to add)

Directions:

  1. Roast butternut squash at 425F for about 40 minutes
    1. Peel and chop the squash into cubes
    2. Coat with olive oil, salt, and pepper
    3. Place cubes into a casserole dish (lined with tin foil)
  2. Prepare cheeze sauce
    1. In a pot on the stove top, add earth balance and melt over low-medium heat.
    2. In a bowl, whisk milk and arrowroot powder together to get rid of any lumps and then add it to the pot and stir.
    3. Stir in nutritional yeast, lemon juice, salt and pepper.
    4. Whisk over low heat until the sauce thickens slightly (about five minutes)
  3. The recipe also says to add Dijon mustard, onion, and garlic. I don’t add these and it still tastes delicious but they would definitely be a good addition if you tolerate onion and garlic (they are not low FODMAP).
  4. Prepare mix-ins (I have only added swiss chard but I think you could add almost any veggie!)
    1. Wash and cut swiss chard into pieces
    2. Heat some olive oil in a frying pan and cook the swiss chard to your liking (I cook mine for about 5 minutes).
  5. Cook pasta according to the package directions.
  6. When the squash is done roasting, add 1 cup of squash and the cheeze sauce to your blender and blend until smooth.
  7. In a large bowl, combine cooked pasta and cheeze sauce/butternut squash mixture and mix until the pasta is coated with the sauce. Then, add the mix-ins. You can also add any left-over roasted squash.
  8. And you’re done!! Enjoy it warm or put it in the fridge so you have pre-prepared dinner for yourself all week 🙂

 

Adapted from: http://ohsheglows.com/2011/10/03/butternut-squash-mac-n-cheeze/

 

I hope that you enjoy this recipe as much as I do and that you have a happy and healthy winter season!!

 

Emily

 

I originally posted this recipe on my blog last year at: https://celiacbynature.wordpress.com