Many times when preparing dinner, we think about eating a protein, vegetable, and complex carbohydrate, and although having them all together in one pot like chili or lasagna is ideal, it doesn’t always work out that way. Therefore, it is essential to have a collection of quick and delicious side or soup options to pair with your protein choice. A number of vegetables or complex carbohydrate–based soups and sides can be found in this section.
1. Heat olive oil in a stockpot over medium heat. Sauté onion, garlic, and ginger for 3 to 4 minutes, until slightly tender and aromatic. Add turmeric, curry powder, celery, sea salt, and turnips, stir, and cook 5 minutes.
2. Bruise lemongrass by hitting the stalk several times with the back of your knife, to bring out the flavors.
3. Add water to the stockpot. Add lemongrass, cover, and simmer at least 30 minutes.
4. While the soup simmers, prepare the cream sauce by stirring yogurt with agave, set aside.
5. Remove lemongrass from soup just before serving. Serve warm with a dollop of yogurt cream sauce.
SERVES 6
featured ingredient
lemongrass
Lemongrass is a thick, woody stalk that needs to be bruised and chopped before use, to help bring out its flavor. Lemongrass is most widely used in Asian cooking, and adds a fresh, citrus flavor to dishes. Add to soups, rice, or quinoa for a great, new twist on an ordinary recipe.
1. Heat olive oil and ghee in a large stockpot over medium heat. Add onion, garlic, and carrots, and sauté 5 to 6 minutes until vegetables become tender. Add remaining ingredients and bring to a boil, then reduce to a simmer, cover and cook at least 30 minutes, or until carrots are fork-tender.
2. Puree soup with an immersion blender or in batches in a standing blender until smooth. If the mixture is too thick, add water to reach desired consistency, about the thickness of cake batter.
3. Serve warm.
SERVES 6
1. Preheat oven to 375 degrees.
2. Place parsnips, cauliflower, and garlic on a sheet pan, drizzle with 1 tablespoon olive oil, and sprinkle with sea salt. Toss to coat.
3. Roast vegetables in the oven for 35 to 40 minutes, or until tender and golden brown around the edges.
4. About 15 minutes before the vegetables are finished cooking, heat remaining 1 tablespoon olive oil in a large stockpot over medium heat. Sauté onion for 8 to 10 minutes. Add apples and sauté an additional 3 to 4 minutes.
5. Add roasted vegetables and remaining ingredients to onion mixture. Bring the soup to a gentle boil and simmer for 20 minutes. Blend with an immersion blender or puree in batches in a standing blender. Season with additional sea salt, to taste, and serve warm.
SERVES 6
1. Peel and slice onions in half and then slice into thin, half-moon shapes.
2. Heat olive oil and ghee in a large-bottomed stockpot over medium heat. Add onions and caramelize for 12 minutes. Season with sea salt, reduce temperature to medium-low, and cook an additional 20 minutes. Onions will become a rich caramel color as the natural sugars in the onions release and help sweeten them.
3. Add wine to the onions to deglaze the pan (help the delicious bits on the bottom of the pan come up and mingle with the onions) and cook 30 seconds. Add thyme, sage, bay leaves, salt, and stock. Simmer for 30 minutes.
4. Evenly divide soup among 4 (7-oz.) high-sided, oven-safe bowls or ramekins. Place 1 slice of bread on top of each ramekin, then sprinkle with cheese, to create a cheesy bread lid for the soup.
5. Broil in oven for 2 minutes or until the cheese begins to bubble and brown slightly. Keep a close eye on the broiler as the bread and cheese can burn quickly. Serve warm.
SERVES 4
1. Heat 2 teaspoons olive oil in a large stockpot over medium heat. Add onion and sauté 5 to 6 minutes.
2. Trim woody stems off broccoli, and discard. Rough chop the broccoli and remaining stems. Add to the onions along with garlic, beans, stock, and thyme. Bring to a boil and reduce to simmer for 15 minutes. Vegetables should be fork-tender but not falling apart.
3. Puree with an immersion blender, or in batches in a stand blender. Soup should be thick and creamy but easily run off your spoon. Add water or additional stock if you prefer a thinner consistency. Season with sea salt, to taste.
4. Heat remaining 1 teaspoon olive oil in a small skillet set over low heat. Toast pine nuts for 2 to 3 minutes, or until golden brown.
5. Serve soup hot, topped with toasted pine nuts.
SERVES 6
1. Heat 1 teaspoon olive oil in a Dutch oven set over medium heat. Sauté minced ginger and garlic, stirring continuously to prevent burning. Add remaining 1 teaspoon olive oil then toss in tofu, season with sea salt and cook until browned, about 1 to 2 minutes per side. Remove from pot and set aside.
2. Add stock, water, onions, carrots and bay leaf. Simmer over medium-low heat for 20 minutes.
3. Add beans and tofu mixture to the soup, and simmer 10 minutes. Spoon into bowls and top each with 1⁄2 cup escarole.
SERVES 4
1. Combine wild rice and 1 cup water in a stockpot, and cook according to package instructions. When rice is fluffy and has absorbed all the water, spoon into a separate bowl and set aside.
2. In the same pot, melt ghee over medium heat and add garlic, mushrooms, and celery. Sauté 3 to 4 minutes. Add stock and remaining 3 cups water. Bring to a boil, and reduce heat to a simmer, and cook 5 minutes.
3. Combine all pesto ingredients in a food processor and process until smooth and only small chunks remain. Season with sea salt, to taste.
4. Add quinoa to soup and simmer an additional 10 minutes. Add snow peas and cook 3 minutes. Divide soup evenly between bowls, and top each with a dollop of pesto.
SERVES 6
1. Whisk lemon juice, olive oil, mustard, honey, and sea salt in a large bowl, and set aside.
2. Remove tough bottoms from cabbage as well as the outer layers. Using a food processor or a hand grater, grate peeled cabbage, and add to the bowl with dressing. Cut bottoms and tops off broccoli stems, peel, and grate. Add broccoli to bowl.
3. Add raisins and parsley, and toss to combine vegetables with dressing. Serve chilled.
SERVES 4
tip: Reserve broccoli tops for a fast and delicious side dish: mix with 2 teaspoons olive oil and a dash of sea salt, and roast in a 375-degree oven for 20 minutes.
1. Heat grill pan over medium heat.
2. Pull the leaves off the base of the bok choy and slice off the very bottom of the stems to remove any tough pieces. Wash the leaves individually and let them dry completely on a kitchen towel.
3. In a small bowl, whisk olive oil, ginger, garlic, and agave. Brush individual bok choy leaves with ginger mixture. Grill leaves for about 30 to 45 seconds per side, so that leaves wilt and have golden-brown grill marks. Season with sea salt to taste.
4. Serve warm.
SERVES 4
tip: When purchasing bok choy, look for stalks that are bright white in color with dark green leaves. Avoid spotted stems and wilted-looking leaves.
1. Heat ghee and olive oil in a large skillet over medium heat. Sauté shallots and turkey bacon until bacon is crispy, about 4 to 5 minutes. Add Brussels sprouts and cook for 15 minutes, stirring occasionally to prevent burning. Add raisins and stock, stir to deglaze pan, and cook 3 minutes, until raisins become tender.
2. Sprouts are done when they can be pierced with a fork but still give moderate resistance. Be careful to avoid overcooking, as they can become mushy and lose a lot of flavor.
3. Garnish with parsley and serve warm.
SERVES 4
1. Heat olive oil in a Dutch oven over medium heat. Add mustard seed, cumin, and urad dahl, and cook 30 seconds, stirring continuously to prevent burning. Add onion and cook 5 minutes.
2. Add okra and cook an additional 15 minutes.
3. Add spinach, turmeric, and salt, and cook 5 to 8 minutes, until okra is tender and spinach is wilted.
4. Serve warm.
SERVES 6
1. Preheat oven to 375 degrees.
2. Heat olive oil in a Dutch oven over medium heat. Sauté onion and garlic until translucent and tender, 5 to 7 minutes. Add mustard, molasses, salt, paprika, and chili powder, and cook 1 minute.
3. Add beans, tomato paste, and stock, and stir to combine.
4. Cover and bake for 25 minutes, until mixture is thick and warmed throughout. Serve warm.
SERVES 6
1. Heat olive oil and ghee in a large skillet over medium heat. Add shallots and bacon, and sauté until bacon is crispy, about 4 to 5 minutes.
2. Season with chili powder, add collard greens, and cook for 10 to 12 minutes, until collards are tender and partially wilted.
3. Add pinto beans and cook an additional 3 to 4 minutes, until warmed through.
4. Season with sea salt, to taste, and serve warm.
SERVES 4
1. Heat olive oil in a Dutch oven over medium heat, and sauté garlic and onion for 2 to 3 minutes. Add collard greens and cook until wilted, about 5 to 6 minutes, season with sea salt, to taste. Remove from pan and set aside.
2. To the same pan, add oat flour, stir, and cook for 1 minute over medium heat to render out the taste of the flour. Slowly add milk and stock, stirring continuously to avoid lumps. Continue stirring until mixture becomes the consistency of yogurt, about 5 minutes.
3. Add spinach one-quarter at a time, allowing each batch to wilt before adding the next.
4. Once all the spinach has been added, serve warm.
SERVES 4
1. Preheat oven to 375 degrees.
2. Dice broccoli into bite-size pieces and toss with tomatoes, olive oil, and sea salt. Place on a sheet pan or in a baking dish and roast for 25 minutes.
3. Remove from oven, and add garlic. Toss to evenly coat, and roast an additional 5 to 10 minutes, until tomatoes are collapsed and blistered and broccoli has slightly crispy, brown edges.
4. Remove from oven and garnish with basil.
SERVES 4
tip: Eating tomatoes and broccoli together in the same dish increases the body’s ability to absorb the nutrients that each vegetable supplies.
1. Preheat oven to 375 degrees.
2. Wash mustard greens and pat dry with a kitchen towel.
3. Remove greens from woody stems and discard stems. Roughly chop leaves or tear into bite-size pieces. Toss with olive oil, sea salt, and chili powder. Spread on a baking sheet and place on the top rack of the oven.
4. Bake 12 minutes, until greens are wilted with some crispy pieces or edges.
5. Transfer to a serving bowl and add crumbled feta.
6. Serve warm.
SERVES 4
1. Preheat oven to 350 degrees. Grease bottoms and sides of 8 (4-oz.) ramekins, and set aside.
2. In a small saucepan, gently warm milk with 2 sprigs sage over low heat for 10 to 12 minutes.
3. Whisk egg yolks, brown rice flour, and maple syrup. When milk is ready, temper egg yolks by very slowly pouring about 1⁄2 cup warm milk into the egg mixture, stirring continuously. Pour tempered eggs back into the saucepan with the remaining milk, and stir over medium heat until thickened, 2 to 3 minutes.
4. Finely chop remaining 1 tablespoon sage.
5. In a medium bowl, beat baked sweet potato with ghee, fresh sage (finely chopped), cinnamon, and salt. Whisk sweet potato mixture into milk mixture until smooth, and cool completely.
6. In a dry glass, stainless steel, or copper bowl, beat egg whites until they form stiff peaks. Fold egg whites into cooled sweet potato mixture, one-third at a time. Once the egg whites are completely incorporated, spoon batter into prepared ramekins, filling each ramekin three-quarters full.
7. Place ramekins in a large, 2-inch-deep baking dish, and place in the oven with the oven rack extended out of the oven. Pour hot water into the bottom of the baking dish to reach 1 inch. Bake soufflés for 55 to 60 minutes or until firm.
8. Serve immediately.
SERVES 6
1. Preheat oven to 375 degrees.
2. Trim woody stems off the bottom of escarole and roughly chop leaves. Toss with olive oil and season with sea salt.
3. Spread escarole on two baking sheets and bake for 10 to 12 minutes. Toss with tongs after 5 minutes, to help the escarole become crispy. Escarole should be dark green, wilted, and have crispy, slightly browned edges.
4. Serve immediately.
SERVES 4
1. Preheat oven to 400 degrees.
2. Very carefully cut top off the pumpkin, and slice pumpkin in half vertically. Use a large metal spoon to remove all seeds and membrane from the pumpkin’s cavity. Turn pumpkin halves cut side down on a cutting board for stability, and slice into 1⁄2-inch sections. Line pumpkin in a single layer on a baking sheet, and drizzle with 2 teaspoons olive oil, a dash of sea salt, and nutmeg.
3. Roast for 45 to 50 minutes or until fork-tender.
4. In the last few minutes of cooking, heat remaining 1 tablespoon olive oil in a small skillet over medium heat. Inspect sage leaves, and dry thoroughly if any water clings to them. (Wetness will splatter the hot oil.) Add sage and fry until crispy, 30 seconds. Remove with a slotted spoon to a paper towel, crumble, and set aside.
5. Remove the pumpkin, garnish with sage, and serve immediately.
SERVES 4
tip: When choosing a pumpkin to roast, opt for a smaller sugar pumpkin, which lends a sweeter flavor. Make sure there are no bruises or weak spots in the flesh and that it feels firm. Additionally, the older the pumpkin is, the firmer and more difficult to cut the skin becomes, so the fresher the better.
1. Preheat oven to 400 degrees.
2. Peel celery root, turnip, and carrots, and dice into 2-inch pieces.
3. Toss vegetables, cauliflower, shallots, olive oil, sea salt, and sage in a large bowl until evenly coated.
4. Pour onto a baking sheet and bake for 55 to 60 minutes. Vegetables will be browned and crispy on the edges and soft inside.
5. Serve warm.
SERVES 4
featured ingredient
celery root
Otherwise known as celeriac, celery root is just what it seems: the root of a type of celery. It has a deliciously fresh flavor that is a cross between celery and parsley, but works terrifically as a base for soups with onions and carrots, eaten raw, or roasted. A Neutral for all blood types, celery root adds a diversity of flavor to your palate.
1. Peel rutabagas and dice into 1-inch pieces. Place rutabaga in a pot with enough cold, salted water to cover and bring to a boil. Cover, reduce heat, and simmer for 35 minutes, or until rutabaga is fork-tender.
2. Trim stems off broccoli, and dice into bite-size pieces.
3. Bring another pot of water to boil and steam broccoli for 5 to 6 minutes, until bright green and slightly tender. Drain, and set aside.
4. Drain rutabaga and return it to the pot, placing it back on the burner. Use a potato masher or fork to mash rutabaga, and add parsley, milk, garlic, ghee, and salt. Cook 3 to 4 minutes, until ghee melts and flavors incorporate. Fold broccoli into rutabaga mash.
5. Serve warm.
SERVES 4
1. Slice sweet potatoes into about 2-inch by 1⁄4-inch matchsticks. Place sweet potatoes in a large pot with enough cold water to cover, and bring to a boil. As soon as the water boils, drain and spread sweet potatoes out on a baking sheet lined with a kitchen towel and let dry.
2. Melt ghee in a large skillet over medium heat, and sauté onion and bell pepper for 3 to 4 minutes, until tender.
3. Remove sausages from casing. Add to onion mixture, breaking apart with a flat spatula, and brown, 5-6 minutes. Remove mixture from skillet and set aside.
4. In same skillet, heat olive oil over medium heat. Add sweet potatoes and cook, undisturbed, for 2 minutes to brown potatoes. Flip and cook, undisturbed, for another 2 to 3 minutes to brown the opposite side. Return sausage mixture to skillet, add cinnamon and maple syrup, and stir gently, just to combine. Season with sea salt to taste.
5. Serve hot.
SERVES 6
1. Preheat oven to 375 degrees. Spray 2 (12-oz.) ramekins with nonstick cooking spray and set aside.
2. Scrub sweet potatoes and trim off woody ends. Slice into 1⁄4-inch-thick rounds, and place in a bowl of cold water.
3. In a small saucepan, combine milk, cloves, and sage over medium heat, and bring to a simmer.
4. Place walnuts in a food processor and pulse until finely chopped. Gradually drizzle in half of the hot milk mixture and puree until smooth. Add sea salt, to taste.
5. Drain sweet potatoes, and place on a kitchen towel to dry. Spoon a small amount of walnut cream in the bottom of each prepared ramekins. Alternate layers of sweet potato with walnut cream and shredded cheese. Repeat layers until each ramekin is filled to the top, finishing with cream and cheese. Pour remaining milk mixture evenly over each ramekin and bake for 30 to 35 minutes, until potatoes are tender and the cheese is melted and slightly browned.
6. Serve warm.
SERVES 4
1. Preheat oven to 375 degrees.
2. Slice eggplant into 1⁄4-inch rounds, set on a towel, and sprinkle with sea salt to draw out excess moisture. Slice fennel, tomatoes, and onion into 1⁄4-inch rounds, and set aside.
3. Heat 2 teaspoons olive oil in a large skillet over medium heat. Carefully brown fennel and onion, ensuring vegetables remain in a single layer, 2 to 3 minutes per side. Remove from skillet and set aside.
4. Remove firm base from maitake mushroom and discard. Clean the rest of mushroom with a damp paper towel. Roughly chop into bite-size pieces and sauté in the same skillet set over medium heat for 3 minutes, remove from heat, and set aside.
5. Pat excess moisture off eggplant slices and brown in the same skillet over medium heat, cooking 2 to 3 minutes per side, adding additional oil if necessary. Remove from pan and set aside.
6. Sauté tomatoes, parsley, and garlic in remaining olive oil in pan over medium-high heat for 3 to 4 minutes, allowing some of the liquid from the tomatoes to evaporate.
7. Layer eggplant across the bottom of an 8″ × 8″ baking dish, and top with tomato mixture and 1⁄4 cup cheese. Top with onion, fennel, maitake, and remaining 1⁄4 cup cheese.
8. Bake, uncovered, for 20 minutes. Vegetables will be soft and cheese will be melted. Serve warm or let come to room temperature, store in refrigerator, and serve cold.
SERVES 4
1. Heat olive oil in a large sauté pan over medium heat. Add onion, carrots, celery, and parsnips, and sauté 5 to 6 minutes, until vegetables begin to soften.
2. Add garlic, broccoli, tomatoes, and stock, and season with sea salt, to taste. Bring to a boil, reduce heat, and simmer for 30 minutes, stirring occasionally, until vegetables are fork-tender.
3. Serve warm, on top of creamy Rice Polenta, and garnish with basil.
SERVES 4
1. Cook farina according to package instructions. Two minutes before farina is finished cooking, add remaining ingredients, stirring constantly.
2. Serve immediately.
SERVES 2
tip: If farina is ready before the rest of your meal and becomes too thick, simply add warm water, 1 tablespoon at a time, until desired consistency is achieved.
1. Cook brown rice in water according to package instructions. Set aside and let cool slightly.
2. Heat olive oil in a medium skillet over medium heat and sauté celery, sage, mushrooms, and shallots for 3 to 4 minutes, until vegetables begin to soften.
3. In a large serving bowl, toss brown rice, mushroom mixture, arugula, and toasted almonds. The brown rice will be warm and will wilt the arugula slightly.
4. Serve warm or at room temperature.
SERVES 4
1. Heat olive oil in a Dutch oven over medium heat, and sauté onion and rice for 3 to 4 minutes, stirring constantly.
2. In a small pot, heat stock and milk. Slowly add one ladle of liquid at a time to the rice and onions, until liquid is almost absorbed. Add the next ladle, and repeat until all the liquid has been used, about 1 hour . Season with sea salt, to taste.
3. Serve warm.
SERVES 4
1. Combine quinoa, stock, and water in a pot, bring to a boil, reduce heat, and simmer for 10 to 12 minutes, until water is absorbed and quinoa is soft and tender.
2. Fluff cooked quinoa with a fork and toss with rosemary, thyme, parsley, lemon zest, flaxseed, and feta cheese. Serve warm.
SERVES 4
1. Chop broccoli and rappini into bite-size pieces. Bring a large pot of water to a boil and cook broccoli and rappini, 3 minutes. Remove vegetables with a slotted spoon and place in an ice bath to stop the cooking process. Drain and set aside on a kitchen towel.
2. Bruise lemongrass by hammering with the back of your knife, just until aromatic. Bring quinoa and water to a boil with a pinch of salt, and reduce heat to simmer. Add lemongrass to the quinoa, and cook 12 minutes.
3. Heat olive oil in a large skillet over medium heat, and sauté broccoli and rappini, 3 to 4 minutes, until vegetables are crisp-tender and bright green. Remove lemongrass from cooked quinoa, and toss broccoli, rappini, tomatoes, and lemon zest with quinoa. Add sea salt, to taste.
4. Serve warm or cold.
SERVES 6
1. Preheat oven to 400 degrees.
2. In a saucepan, combine quinoa, water, and add a dash of sea salt. Bring to a boil, cover, reduce heat, and simmer for 10 minutes. Remove from heat and leave covered an additional 4 to 5 minutes, until all the water is absorbed and quinoa is tender and fluffy. Fluff with a fork and set aside to cool.
3. While the quinoa cooks, drizzle 2 teaspoons olive oil over kale on a baking sheet and sprinkle with sea salt. Bake for 10 to 12 minutes, until kale pieces are crispy.
4. Whisk remaining olive oil, lemon juice, lemon zest, and garlic in a large bowl. Add mint, parsley, tomatoes, quinoa, and kale, and toss to evenly distribute dressing.
5. Serve room temperature or chilled.
SERVES 6
Carrot-Ginger Soup NS 
