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The Perfect Carrot Ginger Soup

My dear friend Amy has perfected this recipe over the years. She made it for me a few weeks ago and it felt like the PERFECT fall soup. Sweet and warming, and a magnificent bright orange color. I hope you enjoy it!

2 onions

4 Tbs coconut oil

2-3 inches of ginger, peeled and chopped

4 wax potatoes, peeled

10 large carrots, peeled

1 quart of Magic Mineral Broth, or other vegetable broth

1 teaspoon sea salt

1. Saute onions in coconut oil for 3 minutes or until translucent.
2. Add the rest of the ingredients, bring to a boil. Lower to a simmer for 30 minutes or   until the carrots are soft.
3. Blend well using an immersion blender. 

Garnish with toasted peptic seeds, or sheep feta.


Carrot Basil Soup

This soup is delicious either hot, cold, or room temperature. The almonds give it a mysteriously special, rich flavor. The fresh basil adds a welcome lightness. It is simple to make, and delicious to eat.


1 large onion, coarsely chopped

3- 5 cloves garlic, minced

8 carrots, chopped

1 medium potato, peeled and cubed

Mineral Broth or water

1 cup of fresh basil leaves, stems removed

1/4 cup roasted, salted almonds

1 teaspoon sea salt

1/4 teaspoon black pepper, freshly ground

1-2 tablespoons extra-virgin olive oil 


• In a soup pot over medium heat, sauté the onions with a pinch of sea salt in olive oil for 3-4 minutes, until the onions are translucent. 

• Add garlic for an additional minute and sauté. 

• Add the carrots, potato, almonds, and just enough water or broth to cover the vegetables. Bring to a boil, cover, reduce heat and simmer for 20-30 minutes until carrots are soft. 

• Add the fresh basil and purée the soup with an immersion blender directly in the pot, or separately in a blender. 

Vegan Pesto

Vegan Pesto, As my family receives what feels like endless amounts of greens from our CSA I have vastly expanded the definition of pesto beyond basil. So far I’ve made arugula pesto, basil parsley pesto, and last night, cilantro pesto. I love pesto because it’s easy to make, and gives you a fresh splash of greens that can be added to pasta, grains, avocado toast and crackers to name a few. I offer you this recipe, but really it is best to use it only as a guide. This is one of those things that its best to play with until you get the taste and consistency you want.

• 2 garlic cloves, cut in half, green shoots removed
• 2 heaped tablespoons nuts: either walnuts or pine nuts
• 2 cups of fresh herbs or greens- you choose: basil, parsley, cilantro, arugula leaves, stemmed and washed, tightly packed. Choose one herb or a combination of all.
• ½ teaspoon salt
• ⅓ to ½ cup extra virgin olive oil, as needed
• Optional, 1-2 teaspoons sweet white miso -—miso is a vegan alternative to parmesan cheese

1. Using cuisenart, chop garlic. The garlic usually stick to the sides. Stop cuisenart, scrape the garlic down, add nuts and blend until finely ground.

2. Add the 2 cups of herbs and greens mix and salt. Pulse until the it is finely chopped.

3. Keep cuisenart running and drizzle in the olive oil, adding enough oil that the everything blends in well. You might need a bit of extra olive oil to do this. Stop machine and taste. 

4. Depending on the freshness of the greens and the nuts you might be satisfied with the taste at this point. If not add 1 teaspoon of miso and taste. You can add more miso if needed. 

5. Use immediately, or store or freeze in an air tight jar.


Snowy Day Soup

I love making soup when it’s snowing. I don't follow a recipe, but rather use whatever I have on hand. I get the onions sautéing, add celery and carrots, a bit of sea salt, and then I consider what else I might throw into the pot. If possible, I make a large pot of soup so there's plenty to give away to neighbors and to the surprise person who may be in need of some home cooked yumminess. I learned this from my mother. She always has several kinds of soup in the freezer! Here is a rough estimate of a soup I made on a snowy March night in 2022!

1-2 medium onions

1-2 carrots

2 stalks celery

1 sweet potato

A generous handful of kombu

1/2 dried wild mushrooms

1 1/2 cups French green lentils

14 ounce can diced tomatoes

1/2 cup red wine

1 teaspoon ground pepper

1 teaspoon sea salt

1 teaspoon cumin

1.2 teaspoon coriander

1 teaspoon Marrakesh Sitar Moroccan Blend

4 cups vegetable broth

3-4 cups water, depending on how soupy you want it. 

•  Sauté onions until they are translucent.                                                                           •  Add red wine and let it cook about 5 minutes.

• Add carrots, celery, a pinch of salt, and sauté for 3-5 minutes.
• Add everything else. Bring to a boil, lower heat and allow the soup to simmer 30-40   minutes, until everything is soft. 

Garnish options

Sheep feta, parmesan, parsley

Chicken Coconut Curry Stew with Sweet Potatoes and Kale

Chicken Coconut Curry Stew with Sweet Potatoes and Kale, I love this stew because it is a delicious one pot meal that is relatively easy to make. I often use a combination of wild mushrooms, both fresh and dried, in this recipe, but cremini mushrooms will well too. This stew freezes exceptionally well so double the amount and enjoy it on a night when you don't have time to cook. 

Prep time: 20 min       Total Time: 50 min       Servings 8


2 pounds boneless chicken, cut into bite size pieces                                               1/2 medium onion, chopped
3 cloves garlic, chopped
6 tablespoons coconut oil or olive oil
3-4 tablespoons curry powder (It can get spicy depending on the curry you use.)
2 cups kale, rinsed and chopped roughly
28oz petite diced tomatoes with juice
1 can full fat coconut milk
8oz tomato paste                                                                                                         2 cups cremini or wild mushrooms, chopped
2-3 medium sweet potatoes (peeled, chopped into 1 inch cubes)
salt and pepper (to taste)
cilantro to garnish

1. Cut chicken in bite size pieces. Season with salt and pepper, and set aside.

2. Combine coconut oil and curry powder in large pan over medium heat and stir for one minute. Add onion and garlic and cook for a few minutes, stirring as needed.

3. Add chicken and mushrooms into mixture. Turn heat down to medium low and allow chicken to cook. Stir regularly.

4. While the chicken mixture cooks, combine coconut milk, diced tomatoes, tomato paste and set aside. 

5. When chicken is cooked add tomato mixture and sweet potatoes to the pot. Stir gently to combine well. Simmer covered for 30-40 minutes or until the sweet potatoes are soft. Add kale the last 5 minutes. Season to taste with salt and pepper. 

6. Optional, garnish with cilantro.

Ginger Snap Cookies

Ginger Snap Cookies, This is a great winter holiday cookie! It is delicious to eat, simple to make, and also kind to your body. It is made with almond flour and sweetened with honey. I have tested it on kids and adults alike and all have enjoyed it. Follow this link for the recipe.


I found it on the Comfy Belly site, which is my go to website for healthy baking recipes. 



Pumpkin Muffins

Pumpkin Muffins, Makes 24 mini muffins

For most of the kids who live on my street, the arrival of fall and the beginning of the new school year is a mixed experience. It has been my tradition for years to mark and celebrate this transition by sharing of pumpkin muffins with them. The recipe is both delicious and healthy, and people of all ages enjoy them.



1 1/2 cup whole wheat pastry flour

2 teaspoons aluminum free baking powder

1/4 teaspoons sea salt

1 1/2 teaspoons pumpkin pie spice

1 cup pumpkin puree 

1/4 cup butter, melted (you can substitute avocado oil or any other non-dairy oil)

1 egg

1/2 cup maple syrup

1 teaspoon vanilla

1/3 cup whole milk (you can substitute the non-dairy milk of your choice)


1. Preheat oven to 350 degrees F.

2. In a medium bowl, mix dry ingredients. In another bowl, whisk wet ingredients together.

2. Add wet ingredients to the dry ingredients to form a somewhat thick batter. 

3. Grease mini muffin trays. Fill mini muffin tins to the top. Bake for 13-16 minutes. (Keep watch after 13 minutes.)

Variations: This is a basic muffin recipe. Change it as you feel inspired. For banana muffins use banana puree instead of pumpkin, substitute 1 t cinnamon instead of pumpkin spices.





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