Carrot & Butternut Squash Soup

Name: Carrot & Butternut Squash Soup
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Ingredients: 2 tbsp Coconut Oil; 1 medium Yellow / Brown Onion ((roughly chopped)); ½ tsp Ginger ((fresh, grated)); ½ tsp Cinnamon; ½ tsp Paprika; 2 medium Carrots ((sliced)); 1 medium Butternut Squash ((skin removed, cut into ½ inch cubes)); 2 small Potatoes; 2 cups Vegetable Stock ((look for gluten-free)); ¼ cups Coconut Cream / Milk ((or Nut Milk)); ½ tsp Sea Salt; ½ tsp Black Pepper

You will need: large stainless steel or ceramic pot; cutting board and knife; immersion blender (to blend soup smooth right in the pot) NOTE: The smaller you cut you veg, the quicker they will cook.

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 medium Yellow / Brown Onion (roughly chopped)
½ tsp Ginger (fresh, grated)
½ tsp Cinnamon
½ tsp Paprika
2 medium Carrots (sliced)
1 medium Butternut Squash (skin removed, cut into ½ inch cubes)
2 small Potatoes
2 cups Vegetable Stock (look for gluten-free)
¼ cups Coconut Cream / Milk (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 medium Yellow / Brown Onion (roughly chopped)
½ tsp Ginger (fresh, grated)
½ tsp Cinnamon
½ tsp Paprika
2 medium Carrots (sliced)
1 medium Butternut Squash (skin removed, cut into ½ inch cubes)
2 small Potatoes
2 cups Vegetable Stock (look for gluten-free)
¼ cups Coconut Cream / Milk (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Instructions

Add Coconut Oil and Onion to a large pot and cook until soft.
Add Ginger, Cinnamon & Paprika - stir in for 1 min.
Add the rest of the ingredients except the Coconut Cream / Milk, top up with enough water to just cover everything, and bring to a boil. Then reduce heat and cook until veg are soft.
Using an immersion blender (hand-held blender), blend everything in the pot until soup is smooth.
Stir in Coconut Cream / Milk just before serving - leave a little aside to ‘decorate’ the soup at the end. Add more Salt & Pepper to taste.
Add a drizzle of Coconut Cream / Milk and a little sprinkle of Pepper, Paprika or Cayenne Pepper to serve.

Recipe Notes

* Double the ingredient amounts to make in bulk and freeze in portions for a quick and easy mid week meal.

*You can make your own Homemade Veggie Stock if you like - I make in a big batch ahead of time, portion and keep in the freezer for future use.

* Add Coconut Oil and Coconut Cream, Sea Salt and Black Pepper to each bowl, and serve with toasted Clean Multiseed Bread (also topped with Coconut Oil).

*Optional topping: Add shaved Broccoli Flowers (see below)

*Shaved Broccoli Flowers is one of my favourite #ToxicFatBusting tricks: I always shave the Broccoli Flowers off the heads of Broccoli and keep them raw and use as toppings for soups, salads, and spuds/baked potatoes. Even in sandwiches too. Pretty much anything else you like.

Keep them sealed in a glass jar in the fridge and use within 1 - 2 days.

I also put them into my Green smoothies, blending and drinking as soon as possible after making, to get the most benefit from the Broccoli Flower's potent detoxifying effect.

We’ve always been told that broccoli is one of the best veggies to consume. Now you know exactly why! This is why cruciferous vegetables are touted as such amazing veggies. They help the body get rid of The Toxic Fat Effect...

Chewing on raw Broccoli Flowers produces a compound called sulforaphane. Sulforaphane increases activity of the whole glutathione system which is essential for our body's ability to detoxify optimally.

There are now plenty of scientific studies that show that sulforaphane vastly increases the glutathione levels in our bodies which is supremely important in phase II of the natural detoxification process that happens in our bodies.

Glutathione is the key to making our liver detox properly and most efficiently. Due to our chemical body burden (The Toxic Fat Effect - bioaccumulation of toxins in the body), our bodies become less effective at doing it's normal detoxing job.

Therefore, proactively doing things that will help boost glutathione levels is a big part of helping the liver to function optimally again.

[One of the reasons I have been doing coffee enemas almost every day since I began my journey some 6+ years ago now is for this very reason. As well as immediately, gently, and safely flushing toxic build up in the liver (Read, 'Healing the Gerson Way' or 'The Gerson Therapy'), coffee enemas massively boost glutathione levels, helping to SPEED up the rate at which we can move toxins out of the body.]

So think of creative ways to add those raw broccoli flowers to as many of your meals as possible. If you chop them fine enough, and mix them into food you can even get fussy kids and loved ones benefitting from this power veggie's potent detoxing punch without them even knowing it!

Clean Eating Tips to remember:
*Stainless Steel and Ceramic or Glass Cookware are the safest materials to cook in with the least amount of leaching into food when heat is applied. A high quality set of cookware is essential and will last a lifetime - and a longer lifetime at that because of it.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*Olive Oil - it’s best not to cook with Olive Oil, always consume raw. Best to drizzle Olive Oil over food just before serving. It’s better to avoid cooking with Olive Oil as it is a delicate oil and is damaged and becomes harmful to ingest when heated.

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Potato, Apple & Leek Soup

You will need: large stainless steel or ceramic pot; cutting board and knife; immersion blender (to blend soup smooth right in the pot) NOTE: The smaller you cut you veg, the quicker they will cook.

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 large Leeks (sliced)
1 large Yellow / Brown Onion (roughly chopped)
2 cloves Garlic (minced, finely chopped)
1 large Dark Green Apples (roughly chopped, cores removed)
3 medium Potatoes (cut into 1 inch pieces)
1½ cups Vegetable Stock (look for gluten-free)
¼ cups Coconut Cream / Milk (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 large Leeks (sliced)
1 large Yellow / Brown Onion (roughly chopped)
2 cloves Garlic (minced, finely chopped)
1 large Dark Green Apples (roughly chopped, cores removed)
3 medium Potatoes (cut into 1 inch pieces)
1½ cups Vegetable Stock (look for gluten-free)
¼ cups Coconut Cream / Milk (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Instructions

Add Coconut Oil, Leeks and Onion to a large pot and cook until soft.
Add the rest of the ingredients except Coconut Cream / Milk, top up with enough water to just cover everything, and bring to a boil. Then reduce heat and cook until potatoes are soft.
Using an immersion blender (hand-held blender), blend everything in the pot until soup is smooth.
Stir in Coconut Cream / Milk just before serving - leave a little aside to ‘decorate’ the soup at the end. Add more Salt & Pepper to taste.
Add a drizzle of Coconut Cream / Milk and a little sprinkle of Pepper, Paprika or Cayenne Pepper to serve.

Recipe Notes

* Double the ingredient amounts to make in bulk and freeze in portions for a quick and easy mid week meal.

*You can make your own Homemade Veggie Stock if you like - I make in a big batch ahead of time, portion and keep in the freezer for future use.

* Add Coconut Oil and Coconut Cream, Sea Salt and Black Pepper to each bowl, and serve with toasted Clean Multiseed Bread (also topped with Coconut Oil).

*Optional topping: Add shaved Broccoli Flowers (see below)

Keep them sealed in a glass jar in the fridge and use within 1 - 2 days.

I also put them into my Green smoothies, blending and drinking as soon as possible after making, to get the most benefit from the Broccoli Flower's potent detoxifying effect.

Therefore, proactively doing things that will help boost glutathione levels is a big part of helping the liver to function optimally again.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Spiced Pumpkin & Chickpea Soup

You will need: large stainless steel or ceramic pot; cutting board and knife; immersion blender (to blend soup smooth right in the pot) NOTE: The smaller you cut you veg, the quicker they will cook.

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 medium Yellow / Brown Onion (roughly chopped)
1 cloves Garlic (minced, finely chopped)
½ tsp Coriander Powder
1 tsp Cumin Powder
⅛ tsp Chilli Powder
½ small Pumpkin (skin removed, cut into ½ inch cubes)
1 small Sweet Potato (cut into ½ inch cubes)
3 cups Vegetable Stock (look for gluten-free)
1 cups Chickpeas (pre-cooked - bottled in glass)
½ tsp Sea Salt
½ tsp Black Pepper

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

Servings

servings

Ingredients

2 tbsp Coconut Oil
1 medium Yellow / Brown Onion (roughly chopped)
1 cloves Garlic (minced, finely chopped)
½ tsp Coriander Powder
1 tsp Cumin Powder
⅛ tsp Chilli Powder
½ small Pumpkin (skin removed, cut into ½ inch cubes)
1 small Sweet Potato (cut into ½ inch cubes)
3 cups Vegetable Stock (look for gluten-free)
1 cups Chickpeas (pre-cooked - bottled in glass)
½ tsp Sea Salt
½ tsp Black Pepper

Instructions

Add Coconut Oil, Onion and Garlic to a large pot and cook until soft.
Add Coriander, Cumin and Chilli - stir in for 1 min.
Add Pumpkin and Sweet Potato and stir in until veg are coated with oil & spice.
Add the rest of the ingredients except the Chickpeas, top up with enough water to just cover everything, and bring to a boil. Then reduce heat and cook until veg are soft.
Add Chickpeas and cook on low heat for 5 - 10 minutes.
Using an immersion blender (hand-held blender), blend everything in the pot until soup is smooth. Add more Salt & Pepper to taste.
Add a drizzle of Coconut Cream / Milk and a little sprinkle of Pepper, Paprika or Cayenne Pepper to serve.

Recipe Notes

* Double the ingredient amounts to make in bulk and freeze in portions for a quick and easy mid week meal.

*You can make your own Homemade Veggie Stock if you like - I make in a big batch ahead of time, portion and keep in the freezer for future use.

* Add Coconut Oil and Coconut Cream, Sea Salt and Black Pepper to each bowl, and serve with toasted Clean Multiseed Bread (also topped with Coconut Oil).

*Optional topping: Add shaved Broccoli Flowers (see below)

Keep them sealed in a glass jar in the fridge and use within 1 - 2 days.

I also put them into my Green smoothies, blending and drinking as soon as possible after making, to get the most benefit from the Broccoli Flower's potent detoxifying effect.

Therefore, proactively doing things that will help boost glutathione levels is a big part of helping the liver to function optimally again.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Sesame & Cashew Nut Stir-Fry

You will need: chopping board & knife; blender; stainless steel wok or flying pan; ceramic/glass mixing bowl; ceramic/glass container or jar w/ lid for storing.

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

1 cup Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
½ cup Apple Cider Vinegar
3 tbsp Rice Malt Syrup (or Coconut Blossom/Maple Syrup or Raw Honey)
2 tbsp Grapeseed Oil
3 nobs Ginger (1 inch/ 2 cm nobs)
2 small cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 large Carrot
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Sesame Seeds (½ toasted, ½ raw)
¼ cup Cashew Nuts (½ toasted, ½ raw)
¼ cup Sesame Seed Oil (½ toasted, ½ raw)
¼ cup Coriander (fresh, roughly chopped)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

1 cup Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
½ cup Apple Cider Vinegar
3 tbsp Rice Malt Syrup (or Coconut Blossom/Maple Syrup or Raw Honey)
2 tbsp Grapeseed Oil
3 nobs Ginger (1 inch/ 2 cm nobs)
2 small cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 large Carrot
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Sesame Seeds (½ toasted, ½ raw)
¼ cup Cashew Nuts (½ toasted, ½ raw)
¼ cup Sesame Seed Oil (½ toasted, ½ raw)
¼ cup Coriander (fresh, roughly chopped)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Instructions

Grate Ginger and finely chop Garlic and Chillies and then combine with the Coconut Aminos / Tamari (Soy Sauce alternative), Vinegar, and Rice Malt Syrup. Blend until smooth. Pour into a sealable glass jar and set aside.
Mix the Veggie Stock and Potato Starch together and set aside.
Chop the Cashew Nuts, then slightly dry toast half of the Sesame Seeds & Cashew Nuts in a pan. Allow to cool before adding back in with the un-toasted nuts. Set aside.
Chop the Spring Onions and Red Onion and add half the Sesame Seeds & Cashew Nuts mix in a pan, and cook together for 2-3 minutes with a little Grapeseed Oil until onions are slightly browned. Set aside.
Chop the remainder of the stir-fry veggies of your choice and combine/mix up together in a large mixing bowl.
Stir-fry Sauce portion per person - mix 2 tbsp of the Stir-Fry sauce together with 1 tbsp of Veggie Stock (with Potato Flour/Starch).
Cooking - If you don’t have a large wok, for best results, I prefer to cook each person’s dish separately in a stainless steel pan to cook veg quick while still keeping them crispy. Add a little oil to the wok/pan on high heat and wait until it heats up (1-2 min). Then quickly add Stir-fry Veg, cooked Onion and Stir-fry Sauce, stirring/flipping in the pan often. Cook for 2-3 minutes. Remove from heat before veg starts to get soft.
Serve and drizzle with Sesame Seed Oil and top with the remaining Seed & Nut mix. Top with your choice of toppings.

Recipe Notes

* I make big batches of the Stir-fry sauce at a time. It keeps well for weeks in a sealed jar in the fridge. Basically you can use any veggies, and cook with the sauce to quickly whip up an easy Stir Fry dinner on those busy weekdays.

*Soy Sauce alternatives - soy is best avoided for many reasons. Most soy is GMO. Even organic soy can cause issues. Also, many soy products have wheat/gluten which adds to the list of reasons to avoid it if you can. 1st best choice is Coconut Aminos if you can get it. 2nd best choice would be Liquid Aminos or Tamari which are wheat-free/gluten-free soy sauces.

*Sesame Seed Oil - buy good quality oil and store in the fridge. It is a fragile oil and can rancid quite quickly. For this reason it is best never to cook with fragile oils like Sesame Seed Oil as the heat quickly produces free-radicals and reduces the benefits of the oil. Use it as a topping just before serving to give a lovely subtle Sesame flavour to your stir-fry.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Thai Basil & Chilli Veg Stir-Fry

You will need: chopping board & knife; blender; stainless steel wok or flying pan; ceramic/glass mixing bowl; ceramic/glass container or jar w/ lid for storing.

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

¼ cups Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
¼ cup Grapeseed Oil
2 tbsp Coconut Blossom Sugar (or Rice Malt Syrup/Maple Syrup or Raw Honey)
2 nobs Ginger (1 inch / 2 cm nobs)
2 cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)
½ cup Thai Basil leaves (fresh, chopped)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
¼ head Cauliflower
3 small Baby corn
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Cashew Nuts (½ toasted, ½ raw)
4 sprigs Thai Basil (fresh, for garnish)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Course

Meals - Asian Flavours

Cuisine

Clean Eating

Prep Time

15 - 20 minutes

Cook Time

5 minutes

Passive Time

Servings

servings

Ingredients

¼ cups Tamari (organic wheat-free soy sauce) (or use soy-free Coconut Aminos)
¼ cup Grapeseed Oil
2 tbsp Coconut Blossom Sugar (or Rice Malt Syrup/Maple Syrup or Raw Honey)
2 nobs Ginger (1 inch / 2 cm nobs)
2 cloves Garlic
1 large Red / Green Chillies (with seeds = spicy, without seeds = less spicy)
½ cup Thai Basil leaves (fresh, chopped)

Stir-fry Sauce Thickener

½ cup Vegetable Stock
2 tsp Potato Flour (or 1 tsp Potato Starch)

Your choice of Stir-Fry Veg

4 Spring Onions (save the green part of the leaves for fresh garnish topping)
½ small Red Onion
1 cup Red Cabbage
¼ Red Capsicum / Bell Pepper
¼ Yellow Capsicum / Bell Pepper
¼ Green Capsicum / Bell Pepper
¼ head Broccoli
¼ head Cauliflower
3 small Baby corn
6 Snap Peas
2 small Zucchini

Toppings

¼ cup Cashew Nuts (½ toasted, ½ raw)
4 sprigs Thai Basil (fresh, for garnish)
¼ head Broccoli Flowers (raw Broccoli flowers shaved from Broccoli head)

Instructions

Grate Ginger and finely chop Garlic and Chillies and then combine with the Coconut Aminos / Tamari (Soy Sauce alternative), Oil and Coconut Sugar. Blend until smooth. Pour into a sealable glass jar and set aside. [Keep the fresh Thai Basil separate from sauce]
Mix the Veggie Stock and Potato Starch together and set aside.
Chop the Cashew Nuts and slightly dry toast half of the Nuts in a pan. Allow to cool before adding back in with the un-toasted nuts. Set aside.
Chop the Spring Onions and Red Onion and add half the Cashew Nuts in a pan, and cook together for 2-3 minutes with a little Grapeseed Oil until onions are slightly browned. Set aside.
Chop the remainder of the stir-fry veggies of your choice and combine/mix up together in a large mixing bowl.
Stir-fry Sauce portion per person - mix 2 tbsp of the Stir-Fry sauce together with 1 tbsp of Veggie Stock (with Potato Flour/Starch). Plus, ¼ portion of the fresh chopped Thai Basil leaves.
Cooking - If you don’t have a large wok, for best results, I prefer to cook each person’s dish separately in a stainless steel pan to cook veg quick while still keeping them crispy. Add a little Grapeseed or Coconut Oil to the wok/pan on high heat and wait until it heats up (1-2 min). Then quickly add Stir-fry Veg, cooked Onion and Stir-fry Sauce portion, stirring/flipping in the pan often. Cook for 2-3 minutes. Remove from heat before veg starts to get soft
Serve and drizzle with the remaining Nuts and top with your choice of toppings.

Recipe Notes

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Sunflower & Sesame Warm Quinoa Salad

You will need: Baking tray; large pan; pot; cooking utensils

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

10-15 minutes

Cook Time

30 minutes

Passive Time

Servings

servings

Ingredients

½ large Butternut Squash
4 medium Potatoes
1 cups Quinoa
2 cups Spring Water
1½ cups Vegetable Stock
1 large Brown Onion
3 tbsp Grapeseed Oil
4 small Zucchini
½ Red Capsicum / Bell Pepper
½ Yellow Capsicum / Bell Pepper
½ Green Capsicum / Bell Pepper
3 cloves Garlic
1 Lemon / Lime
1 small bunch Parsley
¼ cups Sunflower Seeds (½ toasted, ½ raw)
¼ cups Sesame Seeds (½ toasted, ½ raw)
1 tbsp Olive Oil (virgin, cold-pressed)

Optional

¼ cups Cashew Nuts (½ toasted, ½ raw)
½ cups Goat Cheese Feta (Organic)
¼ cups Broccoli Flowers (Broccoli flowers shaved from Broccoli head)

Course

Meals - Hearty Veggie Meals

Cuisine

Clean Eating

Prep Time

10-15 minutes

Cook Time

30 minutes

Passive Time

Servings

servings

Ingredients

½ large Butternut Squash
4 medium Potatoes
1 cups Quinoa
2 cups Spring Water
1½ cups Vegetable Stock
1 large Brown Onion
3 tbsp Grapeseed Oil
4 small Zucchini
½ Red Capsicum / Bell Pepper
½ Yellow Capsicum / Bell Pepper
½ Green Capsicum / Bell Pepper
3 cloves Garlic
1 Lemon / Lime
1 small bunch Parsley
¼ cups Sunflower Seeds (½ toasted, ½ raw)
¼ cups Sesame Seeds (½ toasted, ½ raw)
1 tbsp Olive Oil (virgin, cold-pressed)

Optional

¼ cups Cashew Nuts (½ toasted, ½ raw)
½ cups Goat Cheese Feta (Organic)
¼ cups Broccoli Flowers (Broccoli flowers shaved from Broccoli head)

Instructions

Preheat oven to 180°C / 350°F
Chop Potatoes into 1 inch cubes. Add 1 tbsp of Oil to baking tray and bake until soft (approx. 15-20 min)
Chop Butternut Squash into 1 inch cubes, add to the tray and cook for a further 10-15min until squats is soft and potatoes are a little crispy.
While veg are baking, add Quinoa and water to a pot and bring to a boil. Stir frequently until all water is absorbed and Quinoa has expanded and has a translucent middle. Add stock and cook on medium heat, stirring frequently until all moisture is absorbed.
Chop Onion and add to a pan with 1 tbsp of Oil on high heat. Stir frequently and cook until onions are browned. Remove from heat.
Chop and add the Zucchini and Capsicums/Bell Peppers to the pan and cook on medium heat for 2-3 minutes (keep veggies crunchy).
Add the Quinoa and Garlic to the pan and cook on medium heat for 1-2 minutes.
Serve Quinoa dish with roasted veggies on the side or mixed through.
Top with a squeeze of fresh Lemon / Lime, chopped Parsley and toasted Nuts & Seeds.
Optional - add shavings of Broccoli flowers and a little crumbed Goat Cheese Feta.

Recipe Notes

Clean Eating Tips to remember:

*Stainless Steel and Ceramic or Glass Cookware are the safest materials to cook in with the least amount of leaching into food when heat is applied. A high quality set of cookware is essential and will last a lifetime - and a longer lifetime at that because of it.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*My ½ Toasted / ½ Raw Philosophy for Nuts & Seeds:
Toasted - for flavour
Raw - for nutritional value

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil

Broccoli & Potato Soup

Nothing like a warm soup on those cool winter days, or just to enjoy when you feel like having something warm and comforting. Broccoli and potato are a winning combo – broccoli giving us green goodness, and potatoes packing a high potassium punch. This is a super quick and easy soup to make, and dare I say, a great way to get fussy eaters in the family to consume broccoli!

This recipe is: Gluten-free (GF), Wheat-free (WF), Dairy-free (DF), refined Sugar-free (SF), Plant-based/Vegan (PB), Vegetarian (V)

Broccoli & Potato Soup

You will need: large stainless steel or ceramic pot; cutting board and knife; immersion blender (to blend soup smooth right in the pot) NOTE: The smaller you cut you veg, the quicker they will cook.

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

20 - 30 minutes

Servings

servings

Ingredients

2 tbsp Coconut Oil
1½ large Yellow Onion (roughly chopped)
2 cloves Garlic (chopped/minced)
1 heads Broccoli (roughly chopped) [Shave some of the Broccoli flowers off for topping]
3 medium Potatoes (cut into 1 inch pieces)
1½ cups Vegetable Stock (look for gluten-free)
¼ cup Coconut Cream (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Course

Meals - Soups

Cuisine

Clean Eating

Prep Time

10 - 15 minutes

Cook Time

20 - 30 minutes

Passive Time

20 - 30 minutes

Servings

servings

Ingredients

2 tbsp Coconut Oil
1½ large Yellow Onion (roughly chopped)
2 cloves Garlic (chopped/minced)
1 heads Broccoli (roughly chopped) [Shave some of the Broccoli flowers off for topping]
3 medium Potatoes (cut into 1 inch pieces)
1½ cups Vegetable Stock (look for gluten-free)
¼ cup Coconut Cream (or Nut Milk)
½ tsp Sea Salt
½ tsp Black Pepper

Instructions

Add Coconut Oil and Onion to a large pot and cook until soft.
Add the rest of the ingredients except Coconut Cream / Milk, top up with enough water to just cover everything, and bring to a boil. Then reduce heat and cook until potatoes are soft.
Using an immersion blender (hand-held blender), blend everything in the pot until soup is smooth.
Stir in Coconut Cream / Milk just before serving - leave a little aside to ‘decorate’ the soup at the end. Add more Salt & Pepper to taste.
Add a drizzle of Coconut Cream / Milk and a little sprinkle of Pepper, Paprika or Cayenne Pepper along with some raw, shaved Broccoli flowers to serve.

Recipe Notes

* Double the ingredient amounts to make in bulk and freeze in portions for a quick and easy mid week meal.

*You can make your own Homemade Veggie Stock if you like - I make in a big batch ahead of time, portion and keep in the freezer for future use.

* Add Coconut Oil and Coconut Cream, Sea Salt and Black Pepper to each bowl, and serve with toasted Clean Multiseed Bread (also topped with Coconut Oil).

*Shaved Broccoli Flowers is one of my favourite #ToxicFatBusting tricks: I always shave the Broccoli Flowers off the heads of Broccoli and keep them raw and use as toppings for soups, salads, and spuds/baked potatoes. Even in sandwiches too. Pretty much anything else you like.

Keep them sealed in a glass jar in the fridge and use within 1 - 2 days.

I also put them into my Green smoothies, blending and drinking as soon as possible after making, to get the most benefit from the Broccoli Flower's potent detoxifying effect.

Therefore, proactively doing things that will help boost glutathione levels is a big part of helping the liver to function optimally again.

*Stainless Steel, Food-grade Silicon or Wooden Cooking Utensils are the safest materials to cook with with the least amount of leaching into food when heat is applied.

*Better oils for cooking with have a higher smoke point/less free radical forming when heated— Coconut Oil, Macadamia Oil and Grapeseed Oil