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13

Vegetarian Cauliflower Soup

This creamy soup is easy to make and super delicious. It's also a low-carb dish. You'll love it.

You can top this soup more typical toppings such as croutons or crackers. But fried tofu and roasted chickpeas would also be nice in it. In the simmering process, you can add star anise, to add some additional herbaceous notes too.

1 head of cauliflower
3 tbsp olive oil
2 oz white onion
4 cloves garlic
3 cups vegetable stock
2 cups almond milk
2 sprigs Rosemary
Salt and Pepper to taste
7
  1. Begin by prepping the cauliflower. Remove the outer leaves and trim off the stem. Quarter the cauliflower and roughly chop the florets and then thinly slice the core.
  2. Dice the...
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Nutritions

Calories
80

Sodium
547mg
22% DV

Fat
10g
16% DV

Protein
2g
4% DV

Carbs
4g
1% DV

Fiber
2g
10% DV

This fresh and healthy salad is so refreshing. It would be great for lunch or as a side dish for dinner. Give this vegan and vegetarian friendly recipe a try.

You can add some lettuce, preferably romaine or another green leafy lettuce. You can also add red cabbage for its color and crispiness. You can also interchange apples for pears. Roasted cherry tomatoes also add some body and a depth of flavor to the dish.

1 whole orange
8 oz cooked chickpeas
1/2 cup pomegranate seeds
1 Apple
2 ounces Red bell pepper
1 ounce White onion
2 ounces Cucumber
Salt and Pepper to taste
1/2 cup Olive OIl
2
  1. Slice the orange in half.
  2. Separate the sections of one half.
  3. In a bowl, squeeze the juice of the other half of orange and add the olive oil. Add some salt and pepper and...
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Nutritions

Calories
1207

Sodium
138mg
5% DV

Fat
58g
90% DV

Protein
23g
46% DV

Carbs
157g
53% DV

Fiber
26g
104% DV
13

Spinach Pesto Pasta

Pasta fans, will love this recipe. Pesto is so easy to make and so flavorful. You can make this recipe in under and hour, perfect for a quick after work meal.

You may add some chunks of fried tofu or pan-fried chicken breast if you want to add protein. If you don't like the taste of the parsley, you may omit it and add another 1/4 cup of basil instead. You can also switch out the cheese for another nutty cheese such as gruyere.

2 cups spinach leaves
1/4 cup basil leaves
1/4 cup parsley
1/2 cup Almond nuts
1/2 cup Parmesan cheese
1 tsp lemon juice
2 cloves garlic
1/4 cup extra virgin olive oil
28 ounces farfalle pasta
5 ounces cherry tomatoes
6
  1. Cook the pasta according to the package directions.
  2. Meanwhile, in a food processor, blend the almonds, garlic, spinach, basil, parsley, parmesan cheese, lemon juice, and olive oil. Blend...
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Nutritions

Calories
252

Sodium
818mg
34% DV

Fat
16g
25% DV

Protein
12g
25% DV

Carbs
9g
3% DV

Fiber
1g
7% DV
14

Potato & Broccoli Gratin

Who doesn't love potatoes and cheese. Your family and friends will delight over this little casserole. It's one of those dishes that if placed on the table steaming, will generate oooh and aaahs.

You can sprinkle crispy bits of bacon to add another depth of umami flavor and texture to the dish. And you can add fresh herbs such as basil, oregano and rosemary to add some aroma and flavor.

1/4 cup butter
1 oz white onion
4 cloves Garlic
5 tbsp all-purpose flour
1/4 tsp white pepper
1/4 tsp salt
2 cups almond milk
2 cups swiss cheese
2 lb potatoes
2 cups broccoli florets
8
  1. Preheat the oven to 350 degrees Farenheit.
  2. Prepare the vegetables by mincing the garlic and onions, peeling the potatoes and cutting them into thin slices.
  3. Saute onion and garlic...
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Nutritions

Calories
358

Sodium
1009mg
42% DV

Fat
20g
31% DV

Protein
16g
33% DV

Carbs
28g
9% DV

Fiber
4g
16% DV

This little appetizer idea is great for brunch or any party. It's light and creamy and refreshing.

You can also use butter instead of the olive oil to kick up the umami flavor. You could also garnish this dish with a bit of parsley or basil.

This dish is great with a chilled white wine. You could go oaky. For example, an oaked Chardonnay would be nice. But, we think an aged white wine would be even better. The nuttiness of the tahini would pair nicely with the nuttiness in these older wines. If you can find and unfiltered one, that's even better.

9 oz cooked Chickpeas
1 whole Lemon
(4 oz) Tahini
2 Cloves garlic
(2 tbsp) Olive Oil
1/2 tsp ground cumin
(3 tbsp) water
1 tsp paprika
3 Cucumbers
2 oz Cherry Tomatoes
Salt to taste
6
  1. In a food processor, combine tahini and lemon juice and process for 90 secs.
  2. Add the olive oil, cumin, half a tsp of salt and minced garlic. Process for another 60 secs, scraping the...
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Nutritions

Calories
309

Sodium
45mg
1% DV

Fat
13g
21% DV

Protein
11g
22% DV

Carbs
31g
10% DV

Fiber
9g
38% DV
18

Herbaceous Baked Potatoes

Crispy oven fries are always a winner. Feel free to add other spices that you like to this recipe such as cumin or smoked paprika. Butter buds would also be delicious. Or finish with whatever cheese you like. You can pair this dish with a wide range of sauces from savory to sweet.

1 lb russet potatoes
1 1/2 lb sweet potatoes
(2 tbsp) Olive Oil
Salt and pepper
1 ounce chives
1 ounce rosemary sprigs
1 ounce thyme
1 tbsp melted butter
4
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut the potatoes into thick strips like fries.
  3. In a bowl, add chopped chives, rosemary sprigs, and thyme.
  4. Add salt and pepper, oil...
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Nutritions

Calories
217

Sodium
34mg
1% DV

Fat
9g
14% DV

Protein
3g
6% DV

Carbs
31g
10% DV

Fiber
3g
13% DV
42

Healthy Salad Nicoise

Thinking about a French-style salad? This Salad hails from Nice in the south of France. A combination of leafy and healthy vegetables that are dressed with an olive oil- red wine vinegar combination.

You can add additional flavors such as chili flakes for some heat and some grilled chicken breast. If you want this recipe to be a meatless recipe and vegan-friendly, you can use fried tofu instead of adding eggs.

2 fluid ounces Red wine vinegar
Salt and pepper
6 fluid ounces Virgin olive oil
6 ounces Fresh basil leaves
1 pound cucumber
12 ounces Green beans
3 hard-boiled eggs
1 Red bell pepper
12 ounces Romaine lettuce
18 ounces Mixed baby lettuce
12 ounces boiled Fingerling potatoes
1 pound Cherry tomatoes
3 ounces Red onion
1 pound Tuna, packed in oil
4 ounces olives
6
  1. Make a vinaigrette dressing using the red wine vinegar, salt, pepper, olive oil, and basil.
  2. Cut the cucumber in half, then into thin slices.
  3. Trim the green beans and cook al dente...
    See the full directions on my site
Nutritions

Calories
426

Sodium
144mg
6% DV

Fat
29g
46% DV

Protein
22g
44% DV

Carbs
17g
6% DV

Fiber
4g
19% DV
43

Healthy Pumpkin Cake

You will love this moist and rich pumpkin cake. You don't have to wait until fall to enjoy the pumpkin spice flavor. You can enjoy this cake all year round. It's great on a regular day or on special occasions.

1 cup Butter
2 Cups All-Purpose flour
2 tsp baking powder
1 tsp baking soda
2 tsp Cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
1/2 tsp salt
2 cups Pumpkin Puree
1 cup Almond Milk
1 1/4 Cups Granulated Sugar
3 Large Eggs
15
  1. Preheat oven to 350 degrees Fahrenheit. Grease a round pan with cooking spray or butter and dust the surface with flour.
  2. In a large bowl, whisk all the dry ingredients except for the...
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Nutritions

Calories
245

Sodium
209mg
8% DV

Fat
12g
19% DV

Protein
3g
6% DV

Carbs
30g
10% DV

Fiber
1g
6% DV

Butternut squash is a very healthy vegetable. It is high in dietary fiber, a good source of potassium and other key nutrients. It also offers a good supply of vitamin A which is essential to protecting our vision. Squash can form the basis for a range of sweet to savory dishes.

9 ounces butternut squash
3 ounces carrots
1 1/2 cups brown sugar
1/4 cup honey
4 large eggs
1 tsp vanilla
2 1/2 cups wheat flour
(2 tsp) baking powder
1/4 cup raisins
(1/4 cup) shaved almonds
1 tsp cinnamon
3/4 cup Olive Oil
4
  1. Preheat oven to 350 degrees Fahrenheit
  2. In a food processor, blend together butternut squash, grated carrots, sugar, honey, eggs, and vanilla.
  3. After a minute, add the flour, baking...
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Nutritions

Calories
1067

Sodium
95mg
3% DV

Fat
44g
67% DV

Protein
14g
28% DV

Carbs
169g
57% DV

Fiber
11g
46% DV
14

Fried vegetable fritters

Serve this dish as an appetizer. It would be lovely before serving this Pot Roast. The spices will excite your palate before you digging into the savory meat dish.These spicy vegetable fritters would pair wonderfully with a dry and fruity rosé. If you have a red wine you like best, try this recipe with the rosé version. But, our suggestion is to lean towards a heavier rosé, one made from a heavy red grape.

1 large potato
1 small eggplant
1 onion
1/4 cups white flour
2/3 cup dried chickpeas
1/2 tsp salt
1/2 tsp coarsely ground black pepper
(1 tsp) ground coriander seed
1 tsp ground cumin
1 tbsp whole coriander seeds
2 tbsp warm water
1/2 cup grapeseed oil
2
  1. Ground chickpeas into a flour using a food processor or a high-speed blender. Grind on the highest speed for two or three minutes until a powdery flour forms.
  2. If you want a more roasted...
    See the full directions on my site
Nutritions

Calories
841

Sodium
682mg
28% DV

Fat
22g
35% DV

Protein
17g
34% DV

Carbs
66g
22% DV

Fiber
15g
63% DV

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