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Grain-free

8 Dairy-free

Chicken Pumpkin Soup: Just the Thing for Your Family

On a crispy winter day, a cup of a golden-toned chicken pumpkin soup overloaded with vegetables is just perfect! And it’s perfect for nearly everyone: this nourishing meal is gluten-free, grain-free, and low glycemic index! Note that this version calls for kabocha squash because you don’t need to peel it. And so long as you stay within the general recipe guidelines, you can modify this recipe as you wish. You can add your favorite non-starchy vegetables and even leave out some of the starchy ones (like parsnips and carrots). Are you wondering why I am using kabocha squash or pumpkin rather than a sweet potato? According to multiple trusted sources, root vegetables including sweet potatoes and carrots are likely to have high levels of lead. See, for example, lead in root vegetables, arsenic and lead in root vegetables.

When kabocha squash or pumpkins are in season, I make this soup for my loved ones (including a toddler!) every week. As a reward, I get to spend lunches and dinners with very happy eaters! This chicken pumpkin soup is nutritious and sustaining, but it is also quite light. Made without grain, and overloaded with vegetables, it won’t leave you feeling heavy. Another beauty of this soup is that it’s quite flexible. You can make substitutions, adding or removing vegetables to your liking. Go ahead and experiment! Try to use only cauliflower, or add broccoli, or even brussel sprouts! Though this recipe looks long, don’t be dismayed. It’s a rather carefree thing: while the broth is cooking, the vegetables are sautéing, and then you just combine the two! In the end, you’ll have a large stockpot brimful with a savory, sustaining meal!

Kid-friendly • Low Glycemic • Gluten-free • Nutrient-dense • Delicious • Easy

23 Dairy-free

Mung Dal to Delight Your Senses and Your Body

In a starring role of our mung dal are the healing super spices.  And all of them are familiar:  cardamom (or cardamon), garam masala, turmeric, ginger, chili flakes, pepper and caraway seeds.  Did you know that cardamom has powerful antioxidant and blood-pressure lowering properties? Take a look at : https://www.livestrong.com/article/338907-health-benefits-of-cardamom/.  Did you know that turmeric absorbs by your body substantially better when combined with with black pepper? See, e.g., University of Massachusetts article.   And garam masala comprises of all the healthiest spices. See https://www.healingplantfoods.com/health-benefits-of-garam-masala/. 

Mung Dal, red lentil dal, vegan, turmeric, cardamon, easy by foodjoya

For this recipe, we simmer the magical spices in a warming tomato sauce and then combine them with mung beans.  Are you out of mung beans? Be sure to improvise and use red or green lentils or both.  We recommend making this dal several hours, or up to a day, in advance to give the flavors a chance to blend and deepen.  Although the ingredients are few, and the dish is very easy to make, you will be impressed with its intense flavors!  Make this mung dal for dinner and you’ll be licking your fingers!  This is a recipe to treasure. 

Vegan • Starch- and Sugar-free • Grain-free • Aromatic • Low Glycemic • Nutrient-dense • Delicious • Easy

53 Dairy-free

Polish Red Beet Soup: Where Delicious Meets Easy

Polish red beet soup, or borscht, is nourishing, delicious and loved by children and adults alike!  But ordinarily it takes a long time to cook the traditional version with shredded cabbage, carrots, tomatoes, parsnips etc.  To make the matters worse, most common recipes would have you cook the broth separately and then sautee the vegetables likewise separately.  For this reason, I was quite skeptical when my husband told me about the holiday Polish barszcz that requires absolutely no sauteeing or shredding.  Instead, this beet soup consists of chopped beets, carrots, parsnip, celeriac, herbs and spices.  And the headline for this recipe may well be “set it and forget it.”  To my surprise, and I am surprised every time I make it, this soup is incredibly delicious.  For the sake of your taste buds and health, try it.  The red beet soup is perfect all around. 

Heart Healthy • Vegan • Low Glycemic • Gluten-free • Dairy-free • Nutrient-dense • Delicious • Easy

48 Gluten-free

White Bean Kale Stew: How to Infuse This Goodness with Flavor

Looking for a bowl of comfort during the new soup season? How about a nourishing, vegetarian, gluten-free soup that requires minimum active time? The White Bean Kale Stew will be just the thing for your entire family.  Infused with fresh rosemary and parmesan rind, this stew takes the white beans (cannellini) to the entire new level.  The stew is creamy, but without any cream (parmesan rind works magic!).  Because it’s hearty and mild,  even your kids will enjoy it.  Before you read further, here’s an important tip:  When cooking beans (but not lentils) of any kind, we usually change the water twice. The recipe below, however, calls for a single change of water.  If you have the time, we recommend changing the water twice and then proceeding to cook beans until they are soft.  

Low Glycemic • Gluten-free • Vegetarian • Nutrient-dense • Delicious • Easy