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
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.