Fall Recipe Roundup

Three of Natural Awakenings’ resident nutritionists, Gina Forgione, Audrey Fleck and Ellen Sue Spicer-Jacobson, offer up these healthy, homey recipes to bring to your fall table.

Fall Bison Vegetable Stew

1 lb bison cubes
5-6 small Yukon Gold potatoes
6 carrots, chopped in coins
1 medium onion, diced
1, 28 oz can stewed tomatoes
¾ cup dried sprouted lentils
1 cup broth
1 Tbsp dried oregano
1 tsp dried basil
1 tsp dried thyme
1 tsp salt
Pepper, to taste

Combine ingredients in pressure cooker. Cook for 20 minutes.

If using slow cooker, brown meat first in 1 Tbsp extra virgin olive oil with onions. Add the rest of the ingredients and cook on medium heat for 5-6 hours.

Tips: To cut back on carbs, use less potatoes and skip the lentils. Bison is available at Backyard Bison, in Coopersburg.

Courtesy of Audrey Fleck, Functional Origins. FunctionalOrigins.com.

Curry-Flavored Halloween Soup

4 cups water or vegetable stock
2-3 carrots
1 parsnip (substitute another carrot if not available)
1 sweet potato
1-2 tsp curry powder, to taste

Scrub and peel (if organic, you may skip this step for the carrots) carrots, sweet potato and parsnip.

Cut veggies into small chunks, especially the sweet potato, to cut down on cooking time. (Hint: Scrub and peel the sweet potato first and put it into the pot of water on a medium flame while assembling other items.)

Cook veggies until soft (20 minutes).

Cool slightly and add curry powder. Then use an immersion blender to puree the soup to a desired consistency.

Reheat to desired temperature and serve sprinkled with black sesame seeds or cooked wild rice for a Halloween black/orange effect.

Courtesy of Ellen Sue Spicer-Jacobson. Menupause.info.

Easy Paleo Pumpkin Butter

1 ½ cups canned organic pumpkin puree
¼ cup virgin coconut oil, melted
½ cup pure maple syrup
2 Tbsp fresh lemon juice
3 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground cloves
¼ tsp ground nutmeg
1 ½ tsp sea salt

Place all of the ingredients in a food processor. Pulse a few times to combine. Spread over toasted sprouted whole grain bread, spread over our healthy pancakes or enjoy as a veggie dip.

Courtesy of Gina Forgione, In Balance Health Coaches. InBalanceHealthCoaches.com.

October 2016

Recipe: Kid-Friendly Protein Power Bars

YIELDS: 12 servings


  • 1 cup old fashioned oats
  • ½ cup nut butter (almond, sunflower seed or peanut)
  • ½ cup ground flaxseed
  • 1/3 cup honey
  • ½ cup raisins
  • ½ cup dark chocolate chips
  • ½ cup coconut flakes
  • 1 tsp vanilla extract


Continue reading

Recipe: Breakfast Pudding/Topping

Gluten-free, dairy-free, nut-free


  • 1 medium ripe avocado, washed, peeled and cut in half with pit removed
  • 2-3 ripe bananas, peeled
  • ½ cup apple juice
  • ½ Tbsp unsweetened cocoa powder or carob powder
  • 1 tsp cinnamon powder, to taste
  • Dried coconut for topping (optional)

PREPARATION: Continue reading

Recipe: Vge Cafe Creamy Potato Salad

YIELDS: 7 servings


  • 4 lb potatoes of your choice
  • 1 cup cashew cream*
  • 2 tsp salt
  • ¼ cup Dijon mustard
  • 1 cup vegan mayo
  • ½ lb onion, diced finely
  • ¼ bunch parsley (about 6 sprigs), chopped

*Cashew Cream – Blend until very smooth:

  • ½ cup water
  • ½ cup cashew
  • 2 cloves garlic

PREPARATION: Continue reading

Recipe: The 8-Minute Mix, Pour and Go Smoothie

Vegan, Raw, Gluten-free, Dairy-free
YIELDS: 1 serving


  • 1 cup unsweetened rice, almond or coconut milk
  • 1-2 scoops hemp or pea protein powder
  • 1 Tbsp flax meal
  • ½ tsp fresh ginger
  • ½ tsp cinnamon
  • ¼ – ½ cup frozen raspberries, blueberries, blackberries
  • 2-3 Stevia drops
  • 2-4 cups greens (collards, kale or spinach)

PREPARATION: Continue reading

Recipe: Vegetable Terrine

Vegetarian, Vegan, Gluten-free, Dairy-free, Nut-free
YIELDS: 8 servings


  • 1 large Spanish onion, slicedVeg Terrine recipe
  • 3 Tbsp olive oil
  • 10 button mushrooms
  • 1 shallot
  • 1 eggplant, peeled and sliced ¼-inch thick
  • 2 medium zucchini, sliced ¼-inch thick
  • 2 medium summer squash, sliced ¼-inch thick
  • 2 roasted red peppers
  • Kosher salt and fresh black pepper

PREPARATION: Continue reading

Recipe: Livy’s Beans

Vegetarian, Vegan, Gluten-free, Dairy-free
YIELDS: 4 servings


  • 2 cups cooked beans of any variety (from 1 cup dried)
  • 3 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • ¾ tsp salt
  • 2 medium garlic cloves, chopped
  • ½ tsp dried basil
  • ¼ cup fresh, minced parsley
  • 2 Tbsp fresh dill

PREPARATION: Continue reading

Recipe: Roasted Garlic, Sweet Potato, Eggplant and Bell Pepper with Mozzarella Salad

Vegetarian, Vegan, Gluten-free, Dairy-free, Nut-free
YIELDS: 8 servings


  • Roasted Eggplant, Red Pepper recipe2 sweet potatoes, peeled and cut in 1-inch chunks
  • 3 Tbsp olive oil
  • Pepper
  • 2 cloves garlic, minced
  • 1 large eggplant, cut in 1-inch chunks
  • 2 red bell peppers, seeded, cut in 1-inch chunks
  • 8 oz greens (spring mix, arugula)
  • 8 oz fresh mozzarella or feta, sliced (optional)


  • 2-3 Tbsp balsamic vinegar
  • 1 clove garlic, crushed
  • 1/3 cup extra virgin olive oil
  • 1 Tbsp shallot, finely chopped
  • 2 Tbsp mixed fresh herbs (basil, tarragon, chives)

PREPARATION: Continue reading

Recipe: Pink Probiotic Sauerkraut

Vegetarian, Vegan, Raw, Gluten-free, Dairy-free, Nut-free
YIELDS: 12 servings


  • One head organic red cabbagePink Probiotic Sauerkraut recipe
  • Two heads organic green cabbage
  • 2-3 organic carrots
  • 3-5 Tbsp Celtic sea salt or other natural sea salt
  • 1 Tbsp caraway seeds (optional)
  • 1 Tbsp juniper berries (optional)
  • 3-4 quart-sized jars with tight lids

PREPARATION: Continue reading