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thanksgiving shredded brussels sprouts leeks apples parmesan crisps

Gasp! “Ew! Brussels Sprouts!” you say?! If this sounds like you, then this is just the recipe to turn you into a Brussels sprout feen! I believe this recipe has special powers to transform the hardest of critic’s opinion on the mini cabbage.  No more boiled and boring Brussels sprouts…these babies are full of flavor, texture and nourishing ingredients. Already love these green gems?! Then this will be your new go-to, easy, recipe for Brussels. 

Burssels sprouts are a member of the cruciferous family of vegetables.  This group might be my favorite and includes things such as broccoli, kale, collard greens, bok choy, kohlrabi, cauliflower, and rapini to name a few.  Cruciferous vegetables are known for their anti-cancer properties and support liver detoxification.  When our liver is overloaded, toxins end up circulating in our system, trying to get out via the skin and other elimination organs.  If they can’t, they stay in our system and burden the liver even further as well as many other body systems and processes.  The liver is responsible for over 500 processes in the body from producing bile to excrete excess cholesterol to the metabolism of carbohydrates and proteins and detoxification of the blood.  Brussels sprouts are also high in fiber, so very beneficial for a healthy digestive system.  By combining the fiber in the Brussels with the olive oil in the dressing, it helps to bind toxins and reducs the absorption of fats.  I was lucky enough to find some at the last farmers market of the season this past weekend: perfect timing for Canadian Thanksgiving!

fall autumn brussels sprouts

I consider myself pretty lucky to get two Thanksgivings, seeing as it’s my favorite holiday.  If you have read my blog before, you know I’m from Alabama yet live in Canada.   Even though Canadian’s celebrate their Thanksgiving in October, I will forgive them, as it gives me an excuse to have two Thanksgivings: one on the Canadian holiday in October and one on the American holiday in November!  It might sound crazy to some, but I love cooking for big groups of people during the holidays, even if it takes days to prep and a bit of sweat and hair pulling.  Nothing says “holidays” more than big groups of family and friends talking and laughing around the dinner table.  It’s beautiful how the joy of food can bring everyone together. To me, Brussels sprouts scream “holidays” and I think this is the perfect, healthy, side-dish for any of your holiday dinner parties.  

Thanksgiving shredded brussels sprouts with leeks, apple and parmesan crisps

For those of you not in Canada, our Canadian Thanksgiving is this Sunday, October 12.  I can easily say I am most thankful for my growing family.  I am blessed to be carrying a precious baby that we will soon get to  introduce into our crazy family.  I’m also thankful for a loving and supportive husband that forces me to take naps during my pregnancy even when I think I don’t need them! And as if it couldn’t get any better, we found out Monday that it’s a precious baby boy! My prince in the making! What are you thankful for this holiday season? 

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D+A Baby Reveal 

Shredded Brussels Sprouts: leeks, apple, & parmesan crisps
Serves 4
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
GROCERY LIST
  1. 1/2 cup finely grated parmesan cheese
  2. 4 Tablespoons extra virgin olive oil
  3. 2 Tablespoons apple cider vinegar
  4. 2 Tablespoons fresh lemon juice
  5. 1 Tablespoon maple syrup
  6. 1 leek, green top removed and discarded, rinsed and sliced
  7. 3 Tablespoons coconut oil, divided
  8. 3 cloves of garlic, chopped
  9. 1 apple: 3/4 chopped, 1/4 sliced thin on a mandolin or with a knife
  10. 1/2 teaspoon fresh, chopped thyme
  11. 14 oz Brussels sprouts, shredded in a food processor
  12. 1/2 teaspoon lemon zest
  13. 2 Tablespoons pumpkin seeds
  14. 2 Tablespoons pomegranate seeds for garnish (optional)
  15. salt and pepper
Instructions
  1. Preheat oven to 350F.
  2. Line a baking sheet with parchment paper and coat with a very thin layer of coconut oil (I rubbed a bit on with a paper towel). Arrange the grated parmesan cheese into various, small, tight circles on the parchment paper and press each one down with your finger. Bake in the oven for approximately 7 minutes or until brown and bubbly. Remove from the oven and place on a cooling rack.
  3. While the parmesan crisps cook, combine the extra virgin olive oil, apple cider vinegar, lemon juice, and maple syrup in a small bowl. Stir thoroughly to combine and set aside.
  4. In a large iron skillet, sauté leeks and 1 tablespoon coconut oil over medium-low heat for 3-4 minutes until leeks are soft. Add garlic, chopped apple (not sliced) and thyme and sauté for another 3-4 minutes until apple begins to soften, stirring frequently. Add shredded Brussels sprouts, a large pinch of salt, and one more tablespoon of coconut oil and cook over medium-low heat for approximately 4-5 minutes, stirring frequently. Turn the heat down to low and add the reserved dressing mixture you made earlier, as well as the lemon zest. Stir thoroughly to combine and remove from heat. Season with salt and pepper.
  5. Transfer to a serving plate and top with parmesan crisps, sliced apple, pumpkin seeds and possibly pomegranate seeds.
Notes
  1. You may need to sauté the Brussels sprouts in two batches depending on the size of your skillet.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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branch2*ALL PHOTOGRAPHY BY KELLI IRELAND AT LOOKTWICE PHOTOGRAPHY  

DSC_9725I’m really pleased and excited to be “guest blogging” on Love And Garnish’s blog! My name is Kori Leigh Hagel; I am a Holistic Nutritionist, Life Coach and Personal Trainer! I am an advocate for wellness and I have a deep appreciation for food and Mother Nature… I hope you enjoy another perspective on food and herbs and all the glorious things that our beautiful planet provides for us!

Monday Sept 22 was Autumn Equinox, which marks the astrological change of seasons. Mother Nature reminds us in this shift the importance of balance and she demonstrates this to us by giving us a day that is equal in light as it is in darkness. In the days to come our nights will get longer, our days cooler and we will submerge into the beauty of the golden autumn season. Autumn and winter are the perfect time for warm drinks, root veggies, powerful elixirs and internal soul work… Books, good conversation, long meditations, deep glorious sleeps and hot Epsom salts bath. Today I bring to you a recipe for the perfect autumn elixir.

By definition (according to Google!) an Elixir is a magical or medicinal potion. You can mix and match what ingredients, and herbs you want depending on the outcome you wish to achieve. Today’s elixir is crafted with the intention of increasing immunity through powerful antioxidants and increasing stress coping mechanisms with endocrine supporting adaptogens…… so sit back and enjoy!

Cacao supports a healthy cardiovascular system, opens the heart, and returns us to our natural state of feeling vs obsessive thinking. It is a rich source of antioxidants and packed full of vitamins and minerals such as Magnesium to help calm the nervous system, and relax the body; and Chromium to help balance blood sugar levels. Cacao can be purchased in a powder form, nibs, beans and butter and makes all drinks taste better weather it’s a hot elixir, or a cold blended drink. One of my absolute favorite snacks is cacao nibs, bee pollen and gogi berries. I add cacao to a lot of dishes and drinks in my kitchen, it’s delicious and the health properties are abundant.

Coconut is not only creamy and delicious but it supports gut health, increases immunity, supports blood sugar balance, weight loss, and is said to help normalize cholesterol levels. It is an amazing source of saturated fat, and medium chain triglycerides that are related to increased energy levels. Coconut water is Mother Natures perfect blend of electrolytes helping to keep us well hydrated after a hard-core workout. Coconut is said to increase thyroid function, support endocrine and increase metabolism. Because it is a saturated fat it makes it the perfect oil to cook with. Oh and guess what else I use the oil for? Eye makes up remover. Yup, that’s right! Coconut oil can be applied to your hair as a “hair mask”, or used as lotion; it’s effective for oil pulling for teeth hygiene and you can even use it is lube!

Honey, oh beautiful honey – one of the most magical foods on the planet from one of the most magical creatures – the honeybee. I could literally go on and on about the beauty and miracle of the honeybee. Did you know that honeybees communicate by dancing which they can understand even in complete darkness? All worker bee’s are female and the average worker bee makes 1/12 of a tablespoon of honey in her life. Bee’s produce the only food that will never spoil; edible honey has been found in Egyptian tombs. That is pure magic!!! I have a deep love and respect for honeybees. Honey is a rich source of amino acids, live enzymes, antioxidants and probiotics. When purchasing honey it is key to buy raw, preferably organic honey packaged in glass. It not totally rare that you will find me on the cold winter days curled up on my couch with a hot elixir, a good book and a face mask made or pure honey.

What I love the most about a hot elixir like this is the adaptogenic effects it has. Reishi is an adaptogen, which means that it is a powerful mushroom that supports the endocrine system and helps us better deal with stress.DSC_9604Ashwagandha, Shatavari, and Hawthorn are a few gifts from Mother Nature that act as nerviness supporting the nervous system and increasing our ability to deal with stress. Stress wreaks such awful havoc on our bodies and I truly believe that adding in a healing adaptogen on a daily basis is a key component in staying grounded, open hearted and balanced. Ashwagandha is a calming adaptogen and is good for anxiety, fatigue, insomnia and cloudy thinking. Shatavari and reishi are known to increase our psycho-spiritual health, helping us connect to the moment and to our breath. Hawthorne is a heart tonic and supports the nervous system – amazing for those days when anxiety is high. I brew a batch of reishi tea every week and store it in my fridge in mason jars and use it in the base of soups, elixers, teas and blended drinks.

So there you have it people a list of foods that may be new to you mixed together in a perfect chocolaty, creamy healing autumn elixir. Brew this bad boy up, plant your feet on the ground, connect to your breathe and remember what a miracle it is to be alive! You are here for a reason and your life matters to the whole of our magical universe. What does balance mean to you? Do you feel rooted, connected and happy? Do you take time each day for self-love and personal evolution? Today is your day!

Namaste,

Kori Leigh Hagel

You can find Kori at MOVE, EAT VEGETABLES, GIVE YOURSELF A HUG 

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Balancing Autumn Elixir
Serves 1
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Total Time
20 min
Total Time
20 min
Ingredients
  1. GROCERY LIST
  2. • handful reishi mushrooms (You can find this in fresh, sliced pieces to boil in water)
  3. • 1 can of coconut cream
  4. • 1-2 Tablespoons raw powdered cacao
  5. • 1 Tablespoon ashwagandha
  6. • 1 Tablespoon shatavari
  7. • Hawthorn tincture (you will only need 10-30 drops)
  8. • 2 Tablespoons raw organic honey
  9. • 1/4 teaspoon vanilla powder
  10. • Cayenne pepper
Instructions
  1. DIRECTIONS
  2. 1. In a pot, boil a handful of reishi pieces with filtered water to cover by double. Bring to a boil and then let simmer (the longer it simmers, the better). This is your reishi tea.
  3. 2. Mix reishi tea, coconut cream, cacao, ashwagandha, shatavari, and 10-30 drops of hawthorn tincture into a small pot and simmer over low heat until it reaches the desired temperature.
  4. 3. Pour elixir into your favorite mug and mix in honey, vanilla, and sprinkle with a tiny amount of cayenne.
  5. 4. Mix and match these ingredients until you reach your desired flavor. I like lots of honey and only a tiny dash of cayenne – it you want it spicer just add more cayenne!
NOTES
  1. • There are many ways to buy reishi: powdered, full mushroom, sliced fresh reishi, pills, tinctures etc…. this recipe calls for sliced reishi.
  2. • Ashwagandha, Shatavari and Hawthorn can be purchased in tincture form or powdered form – choose what ever resonates most with you as they will not make a huge difference in flavor.
  3. • You cant really mess this recipe up and it does not need to be followed to the tee add more of the flavors you like and limit those you do not like
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Krista - Great recipe Kori! I learned something new about Honey Bee’s. I am looking forward to trying this elixer!ReplyCancel

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Another post on something sweet?! Yep, because I have some exciting news for you: my husband and I are expecting our first little babes!! We are over-the-moon thrilled but with pregnancy comes a lot of changes and two of them are cravings and aversions.  Naturally, because I never had a sweet tooth, I now have a raving one! (Seriously, ask my parents: at kid’s birthday parties I would be the only one passing on cake and ice cream!)  As much fruit as I try to eat to fill this void, nothing quite satisfies like chocolate! That is where/This is when these glorious raw “chocolate nut butter balls” come into my life to save the day: no white sugar, no processed ingredients, no disgusting chemical ingredients that you can’t pronounce…only beautiful, whole foods with healthy, nourishing fats. 

raw chocolate nut butter ballsFAT?! Did that word scare you?! Did it make you shiver with the idea that you would instantly start packing on the pounds the moment it hits your lips?! Oh the contrary! I know I’ve touched on the difference between healthy fats and bad fats before, but I really want to get down to the nitty gritty this time.  If you don’t take anything else away from this post, I want you to remember this one thing: the amount of calories you consume is far less important than the type of calories you consume.  I used to be the girl who was so afraid of “fats” yet would eat an entire back of fat-free chips….oh how things have changed now that I’ve learned a bit more on the benefits of fats and what being healthy is really all about.

BENEFITS OF HEALTHY FATS:

How can you use the word healthy and fat in the same sentence, you ask?!  Easy: various fats are essential for optimal health, primarily for the nervous system (that goes for the developing nervous system of a little babes like mine!).  Cholesterol is actually the building block to our stress and sex hormones and is needed for the production of vitamin D.  Don’t worry,  if you don’t eat enough, your body will make more anyway.  Fats also compose the structure of all cell membranes, are needed for proper cell communication, and are good for brain health because they are the precursors to many neurotransmitters affecting the brain and nervous system.  Fats are also needed for the absorption of fat-soluble vitamins such as A, D, E and K. 
 
Because fats take the longest to digest, they help slow down digestion and help you stay full longer, thus helping you to eat less during the day.  Some fats such as choline and inositol (found in GMO-free soybeans, lecithin granules and egg yolks) are actually lipotropic, meaning they help break down bad fats and help lower cholesterol by emulsifying fat.  Pretty sweet for something you thought would make you gain weight, right?!
 
Did you notice I said various fats and not all fats? Again, this is because it is more important to pay attention to the type of fat and not the amount of fat.  Below I have listed the fats you want to include in your diet and why. 
 

GET TO KNOW YOUR NEW, FAVORITE FATS:

 
Mono-unsaturated fat: these can be obtained from olive oil and avocados.  Think Meditteranean- type diets.  Studies have shown that consuming higher amounts of these fats actually raise your resting metabolic rate.  Olive oil is also the number 1 recomended oil for individuals with high cholesterol because it helps lower it.
 
Poly-unsaturated Omega-6’s: these can be obtained from sesame seeds, sunflower seeds, hemp seeds, pumpkin seeds, and evening primrose oil.  Evening primrose oil is amazing for women because the gamma-linolenic acid in evening primrose oil has been shown to help with hormonal imbalances, PMS and menopause (I can vouch for this!!).  
 
Poly-unsaturated Omega-3’s: these are found in walnuts, pumpkin seeds, flax seeds, hemp seeds, and chia seeds.  Your body actually works very hard to convert these into EPA and DHA which is the usable form, so to cut out the middle man, take fish oil, eat cold-water, fresh (not farmed) fish and eat seaweed.  There are still many benefits to the nuts and seeds, so eat a well-balanced diet of all the above.
 
natural nut butter almond walnut
 
*The beauty of Omega-6’s and Omega-3’s is that they produce hormone-like substances called prostaglandins.  Prostaglandins are health-promoting: anti-inflammatory, anti-pain, decrease “sticky-ness” of blood platelets so aids in blood flow, anti-blood clotting, increase loss of sodium, enhance immunity and even lowers blood pressure. Sadly, a typical north-american diet is deficient in these.
 
Saturated: animal sources such as beef and egg yolks as well as coconut oil should be consumed in moderation due to arachadonic acid.  Arachadonic acid is a type Omega-6 fat, and when consumed in excess can be harmful, because this type of Omega-6 fat does not produce the good prostaglandins and in fact produces prostaglandins that do the exact opposite of the good prostaglandins!  However, there are benefits when consumed properly.  Egg yolks contain choline and inositol which actually emulsify fats in the body and help lower cholesterol.  Choose grass-fed, organic, free-range animal products when possible as these have less arachidonic acid.    However, coconut oil has actually been shown to act as an unsaturated fat in the body: it is anti-inflammatory and thermogenic! This is a great fat to use for cooking such as baking and stove-top preparations.  
 

FATS TO AVOID:

It goes without saying the unhealthy fats you should be avoiding are fried foods, hydrogenated fats, processed foods, sugar and alcohol (chemically sugar and alcohol are not fats, but an anti-nutrient that effects the conversion of healthy fats).
 

HOW TO CARE FOR YOUR POLY-UNSATURATED FATS:

Because the unsaturated fats are so fragile, great care must be taken when storing and using them.  Light, heat, and oxygen destroys these fats and actually turns them rancid, creating free radicals in the body (see my last blog post on the pitfalls of free radicals).  This can easily be avoided by keeping your oils, nuts, and seeds in the fridge and not heating them.  The oils of the nuts and seeds, such as hemp seed oil and flaxseed oil, should be kept in dark containers in the fridge.  Don’t ever heat any of the Omega 3’s and 6’s (technically all unsaturated, but most definitely not these two categories) and only use them in cold salad dressings or in recipes like this one below that keep them cool.
 
Don’t  restrict yourself to eating your nut and seed butters with apples and pears.  The possibilities are endless: turn them into desserts like I’ve done here, a festive spiced pumpkin and nut butter dip, homemade peanut satay sauce, or perhaps in a soup like Martha did here or in an inventive sauce for noodles and greens like “My New Roots” did here.  Creating nut and seed butter is easy, so get creative today!
 
P.S.
You may not hear from me for a couple of weeks as we are off to Italy (plenty of food photos will be posted on my Instagram account!). However, I am so very excited to for the guest blogger who will be making a debut appearance on Love and Garnish next week! Stay tuned for some amazing holistic recipes and my recap of Italian food when I return!
 
Ciao! 
 

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natural nut butter walnut almond cashew

Natural Nut Butter
Yields 1
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
GROCERY LIST
  1. 2 cups raw, soaked nuts (I used 1 1/2 cups walnuts, 1/4 cup almonds, 1/4 cup cashews)
  2. 1 teaspoon flaxseed oil
  3. 1 teaspoon honey or maple syrup (optional)*
Instructions
  1. In a food processor, blend nuts for 10 minutes, scraping the edges down often.
  2. Add the flaxseed oil and sweetener. Blend for another 5-10 minutes or until the mixture is smooth and creamy.
Notes
  1. The sweetener is optional; I never use the sweetener, however, if you are used to store-bought peanut butter, you may enjoy a bit of sweetener. Try it without if you can; its actually sweet on its own!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Raw Chocolate Nut Butter Balls
Yields 7
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
GROCERY LIST
  1. 6 dates
  2. 6 apricots
  3. 2 Tablespoons nut butter of your choice
  4. 2 Tablespoons oats
  5. 1 Tablespoon cocoa powder (carob powder for vegan option)
  6. 1 Tablespoon maple syrup
  7. 1/4 teaspoon vanilla powder
  8. 1 Tablespoon pumpkin seeds
  9. 2 Tablespoons shredded coconut
  10. 1 teaspoon raw dark chocolate chips (carob chips for vegan option)
  11. optional: extra shredded coconut or sesame seeds for rolling
Instructions
  1. In a food processor, combine dates and apricots; pulse until they are in small pieces. Add nut butter, oats, cocoa or carob powder, maple syrup, and vanilla powder. Pulse until a thick consistency has formed. Add pumpkin seeds, shredded coconut, and chocolate or carob chips; pulse until combined and the seeds are still in chunks. Transfer the mixture to a bowl and form the mixture into balls. You can roll the bolls in coconut or sesame seeds if you like. Place on parchment paper and chill in fridge or freezer for 30 minutes.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
 

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plum and berry crumble crisp

September is one of my favorite months: the transition of summer to fall, when it smells of new beginnings and spiced apples.   I remember when I was younger, growing up in Alabama, September was the start to a new school year, a new football season, riding around to country music and the leaves turning a golden yellow.  However, now that I live in Canada, that idyllic picture has changed a bit.  Instead of football, hockey is all the rage (nothing wrong with that!) and instead of the leaves turning to an orange and yellow hue, sometimes the green grass goes straight to a snowy white, just as it has this week.  When the first snow falls, it is always so beautiful and peaceful.  Everything seems to go quiet and you can almost hear the snowflakes fall upon the ground: a perfect time for reflection and inner calm.  Then you endure 6+ months of it, the temperature drops to -35 and you wish it had never started! But, lets not focus on the negative here…its still September, the snow is new and fresh and there is still a possibility of watching the leaves turn those magnificent fall colors once the snow melts! 

During these fall days, baking always begins to creep into my thoughts; something to warm the house and the soul.  I couldn’t have thought of a better way to ease into my fall baking than an easy autumn berry and plum crumble.   Even though we have had 2 days of snow in Calgary, the farmers markets are still supplying all the amazing fall produce, so I stocked up on berries and stone fruit and got to work.   Like I have said before, I’m not a great baker.  Normally, baking involves precise measurements and almost scientific reasons for doing what your doing.  However, a crumble is a no-fail baking dream.  It is so easy, I can do it without screwing it up!  Serve it with plain yogurt for breakfast or, my favorite, vegan gelato for dessert.  (If you can, seek out Screaming Brothers Ice Cream! Its the best and only 4-6 ingredients: coconut milk, honey, vanilla, raw cacao, ect).

berry and plum crumble

Berries are rich in antioxidants; little molecules that help combat free-radical damage in the body.  Free-radical damage can be caused by many things such as smoking, pesticides, radiation, household chemicals, microwave use and pollution.  Free radicals attack healthy cells in our body, depressing our immune system and causing damage to arteries that can lead to heart disease.  Free radicals also cause mutations in cells, an inability to absorb nutrients, premature aging and the inability to fight off disease.  Free radical damage has been linked to almost all chronic illnesses, such as cancer and heart disease.  So what can we do to fight off free radical damage?! Number 1 is to avoid free radical damage in the first place! Choose organic when possible (go with animal products like milk and eggs and the dirty dozen produce list to start), replace all your household cleaning products with natural products, nix your microwave use (it basically takes all the nutrients out of your food anyway!) and seek clean air when you can.  Number 2 would be eat as many organic fruits and vegetables as possible because they are all filled with phytochemicals and antioxidants to help combat these nasty free radicals!  Antioxidants are categorized as vitamins A, C, E and the minerals selenium and zinc. I don’t want to get into the lengthy discussion of how phytochemicals are categorized in different plants…so just eat plants! You can’t go wrong!

Its information like this that makes the saying “Let food be thy medicine and medicine be thy food” ring even more true!

 

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Autumn Berry and Plum Crumble: ginger, oats & pistachios
Yields 1
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
GROCERY LIST
Filling
  1. 3 cups mixed berries
  2. 1 plum, chopped
  3. 1 1/2 Tablespoons maple syrup
  4. 1/8 tsp orange zest (6 grates with a microplane)
  5. 1/8 tsp vanilla powder
Topping
  1. 6 dates
  2. ½ cup oats
  3. ½ cup mixed nuts (I used pistachios and walnuts)
  4. 1 cup almond flour/meal
  5. ½ cup oats
  6. ¼ cup shredded coconut
  7. 2 tsp ginger powder
  8. ¾ tsp vanilla powder
  9. 3 Tablespoons coconut oil, melted
  10. 3 ½ Tablespoons maple syrup
Instructions
  1. Preheat oven to 350 F.
  2. In a 9-inch round pie dish, mix together all the filling ingredients. If you have a deep pie dish, you may need to use more filling. Ensure your filling covers the pie dish plus another "layer".
  3. In a food processor, chop the dates until they are in very small pieces. Add 1/2 cup oats and nuts to the food processor and pulse together until the nuts are in very small chunks. Transfer to a bowl and add almond flour, the other 1/2 cup of oats, shredded coconut, ginger powder and vanilla powder. Stir well to combine. Add the melted coconut oil and maple syrup; stir and "mash" with your hands. Transfer to the pie dish and layer on top of the berries.
  4. Bake at 350 for approximately 35 minutes or until the berry juice starts to bubble over the sides.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Emily S - Made this tonight for dessert and it was awesome! Thanks so much for the post. Perfect late summer/early autumn recipe to put in the arsenal for years to come 🙂ReplyCancel

    • Love & Garnish - Hi Emily! I’m so glad you gave it a go! So easy, right?! I had some leftover filling and used it in yogurt parfaits and as a pancake topping as well! Hope your enjoying the early days of Fall!ReplyCancel

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sweet potato carrot corn poblano coconut soup

It has gotten quite cold in Calgary over the past couple of weeks; surprising you might think for August.  Sadly, cold weather is never surprising in Calgary.  Most people were grilling corn on the cob to go alongside their other BBQ favorites this past Labor Day, however, I had to treat my corn a bit differently this weekend. With all the fresh produce at the markets and in our garden, like corn, zucchini, and carrots, I felt like I needed to load up and do as much as possible with this beautiful bounty before Fall sets in.  Cold weather always makes me crave comforting, warm soups, which is exactly what I dove head-first into this week.  I had to squeeze every last drop of summer out of these garden vegetables while keeping warm.  

 homegrown carrots

With all the yellow and orange vegetables in this soup, it is a superior source of vitamin A, which is not only one of the top antioxidants and immune boosting vitamins, but also helps build healthy skin and reduces the risk of many cancers.  Vitamin A is very beneficial for women who are cooking a little “bun in the oven” as well.  Its quite amazing actually: vitamin A is needed to distinguish different stem cells in the growing fetus and turn them into the appropriate organs!  There is much controversy over an abundance of vitamin A during pregnancy, however, it is pretty much impossible to overdose on vitamin A through diet alone because fruits and vegetables provide vitamin A in the form of beta carotene.  The body only converts beta carotene into “retinol” vitamin A as needed.  Carrots and sweet potatoes, for example, are an excellent source of beta carotene.  Eat all the carrots you want, but don’t start upping your supplement dose of vitamin A while pregnant.  

corn and zucchini fritters carrot corn sweet potato poblano pepper coconut soup

The beauty about food straight from nature, aka “whole foods”, is that the vitamins and minerals are always paired with what they need to aid in the absorption and proper assimilation of all the other nutrients.  The synergy of all the nutrients in real food is what makes whole-foods so magical and critical for optimal health. For example, sweet potatoes and carrots are high in beta carotene and zinc.  After the liver converts beta carotene to vitamin A, zinc is required for the release of vitamin A into the blood. Hence, zinc and beta carotene are paired together in nature with carrots and sweet potatoes!  The sweet potatoes in this recipe also contain complex carbohydrates in the form of fiber to keep you fuller, long without a spike in blood sugar. The spices in this soup, such as cayenne and turmeric, are warming and help boost metabolism (who doesn’t love that?!).  Turmeric is also anti-inflammatory and has been used for centuries in Eastern medicine for its healing properties.  If you haven’t had the time to build up your spice cabinet yet and are short on some of these spice, don’t throw this recipe out yet!   Just compensate with a bit more lime juice, cilantro and cayenne. 

carrot corn sweet potato poblano pepper coconut soup

 I hope your all enjoying nature’s gifts of summer as we have been! 

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Endless Summer Soup: sweet corn, carrot and poblano peppers
Serves 6
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Prep Time
15 min
Cook Time
45 min
Total Time
1 min
Prep Time
15 min
Cook Time
45 min
Total Time
1 min
GROCERY LIST
  1. 2 ½ cups chopped sweet potato (approximately 2 sweet potatoes)
  2. 1 onion, chopped
  3. 2 ½ cups chopped carrots (approximately 6 small-medium carrots)
  4. 3-4 Tablespoons chopped poblano chile (depending how spicy you like it)
  5. 2 corn on the cobs, whole
  6. 1 cup of corn kernels (approximately 2 cobs of corn)
  7. 3 cloves garlic
  8. ½ teaspoon turmeric
  9. ¼ teaspoon all spice
  10. ½ teaspoon chilli powder
  11. ½ teaspoon cumin
  12. ¼ teaspoon coriander
  13. 2 large pinches cayenne
  14. 3 cups water
  15. 1 teaspoon salt
  16. few cracks of pepper
  17. juice from 2 limes
  18. 1 can of coconut milk
  19. chopped fresh cilantro
Optional garnish
  1. extra corn, sautéed
  2. chopped scallions
  3. diced avocado
  4. pumpkin seeds
  5. chopped chives
Instructions
  1. Preheat oven to 475.
  2. Arrange chopped sweet potatoes, onion, carrot and poblano pepper on lined baking sheets in a single layer. Roast the veggies at 475 for 15 minutes, stirring halfway through.
  3. While the veggies are roasting, grate the whole corn cobs on a box grater over a large bowl. Be sure to reserve all the "corn juice" that accumulates from the grating. Set aside.
  4. Transfer vegetables to a large soup pot or dutch oven. Add corn kernels, garlic, turmeric, all spice, chilli powder, cumin, coriander, and cayenne. Saute over medium heat until spices become fragrant, about 2 minutes. Add grated corn "juice" and water. Simmer over medium heat for 30 minutes. Add salt, pepper, lime juice, and coconut milk then stir thoroughly. Blend with a hand blender or transfer to a high speed blender and blend until thick and creamy. Top with fresh chopped cilantro and any additional toppings you like.
Notes
  1. *If your spice cabinet doesn't have turmeric, all spice, chilli powder, cumin or coriander, just do without and add more lime juice, cayenne and fresh cilantro.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Sweet Corn and Zucchini Fritters
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
GROCERY LIST
  1. ½ a beaten egg or 1/2 Tablespoon chia seeds
  2. 1 whole cob of corn
  3. ½ cup corn kernels (from approximately 1 corn cob)
  4. ½ cup grated zucchini
  5. 1/8 teaspoon cayenne
  6. ¼ teaspoon salt
  7. 1 cup almond flour
  8. 1 Tablespoon cornmeal
  9. 1-2 Tablespoons of coconut oil
  10. 1/8 cup of almond milk, or milk of your choice
Instructions
  1. If using chia seeds, soak them in 1 1/2 Tablespoon pure water for 20 minutes.
  2. Over a large bowl, grate the whole corn cob on a box grater. Be sure to reserve all the "corn juice" that accumulates from the grating. Add chia seeds or egg, corn kernels, grated zucchini, cayenne, salt, almond flour and cornmeal to the bowl and stir to incorporate.
  3. In an iron skillet, heat 1 Tablespoon of coconut oil over medium-low heat. Spoon small amounts of the mixture into the pan and cook for 1-2 minutes on each side, until golden brown. As you cook more fritters, you may need to wipe out the pan and add more coconut oil. Lay on a plate with paper towels to cool.
  4. Enjoy with your sweet and spicy "Endless Summer Soup"!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

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