Butternut Squash Soup
Yield: 2 quarts Servings: 15 Serving Size: ½ C
- 1 lb. Butternut Squash
- 1 cup chopped raw onion
- 6 cups vegetable stock - or water
- 1 tsp. ground nutmeg
- 1 tsp. ground cinnamon
- 2 tbsp. maple syrup
- 1 cup raw carrot, peeled and thick sliced.
- 1 1/2 tsp. olive oil
1.Cut squash in half lengthwise and scoop out the seeds.
2,Place cut side down on a baking sheet and bake squash at 425 degrees F. for 30 minutes or until squash begins to wrinkle and is soft enough to pierce with a fork or a paring knife.
3. Cool butternut squash and scoop out the meat of the squash with a spoon.
4. Preheat a soup pot over high heat, add the oil, and then the onion. Saute until the aroma is released, about 1 minute. Add in remaining ingredients and bring to a boil.
5. When the carrots are soft, transfer the liquid in batches to a blender (do not fill the blender cup more than halfway with hot liquid) and puree until smooth.
May be served hot or chilled.
Recipe Nutrient Analysis, Single Serving:
Calories: 85 Fat: 1g Carbohydrate: 19g Protein: 2g Total Dietary Fiber: 4g
Raw Zucchini Alfredo
8 - 1 cup servings
- 1 cup raw unsalted Cashew nuts, chopped
- ¾ cup water
- ¼ cup Pine nuts
- ½ tsp. Thyme
- ½ tbsp. Lemon juice
- ½ tsp. salt
- 1 ½ cloves Garlic
- 8 cups Zucchini
- Blend all ingredients except zucchini in a high power blender until smooth and starts to warm up from blender, about 5 minutes to make the alfredo sauce.
- Cut top and bottom off of zucchini. Using the julienne blade on a mandolin cut zucchini length wise to create noodles.
- Pour sauce over individual portions.
Calories 141; Carbs 2g; Protein 11g; Fat 19g; Fiber 2g.
Citrus Spinach Arugula Salad
4 - 2 cup servings
- 1 Quart spinach
- 2 cups Arugula
- 1/4 cup grapefruit segments
- 1/3 cup orange segments
- 1/3 cup beets, cooked and peeled
- 1/4 cup grapefruit juice
- 1/4 cup orange juice
- 2 tbsp. lemon juice
- 1 tbsp. orange zest
- 1 tbsp. lemon zest
- pinch of salt & pepper
- 1/4 cup goat cheese
- Pack spinach in a measuring cup. Place into a large mixing bowl along with the arugula.
- Zest orange and lemon into mixing bowl with greens.
- Peel oranges and grapefruit
- Separate oranges and grapefruit.Add to mixing bowl with greens.
- Squeeze cores of the orange and grapefruit into mixing bowl. Add fresh squeezed lemon juice.
- Dice cooked beets and add to bowl. Add salt and pepper.
- Toss salad.
- Portional salad onto plates and top with crumbled goat cheese. Add candied pecans or other nuts as you wish.
Calories 82; Carbs 10g; Protein 5g; Fat 3g; Fiber 2g.
Tamari Orange Glazed Tempeh Napoleon Stack
(Serves 4 / Serving Size ½ cup)
1 pound Tempeh
¾ pound Yams, roasted, peeled and sliced into planks
½ cup Red rice cooked
¼ cup Dried black mission figs, sliced into wheels
¼ cup Chevre goat cheese
4 servings Tamari orange marinade (recipe follows)
Combine ingredients for marinade; slice tempeh in half crossways and marinate for an hour.
- Roast yams in 350º oven until soft, about 30 minutes; cool and peel
- Soften goat cheese to room temperature or process in food processor to make it spreadable
- Drain tempeh from marinade; either grill or sauté.
- Slice figs into rounds.
- Cook red rice until soft; cool
- Spread ¼ of the goat cheese across the top of each piece of tempeh, then add fig wheels to cover single layer
- Add 2 tablespoon of cooked red rice, then top with ¼ thick yam slices, then top with the other piece of tempeh and more yams.
- To serve-put on lightly oiled baking sheet, cover with foil to keep it from burning, and bake for about 8 minutes, or until hot; remove foil and bake for another 2 minutes to caramelize the outside of the yams and tempeh
- In a sauce pot, reduce marinade until thick enough to coat the back of a spoon
- To serve-place stack on plate and ladle 1 oz of marinade reduction over the top.
Tamari Orange Marinade for Tempeh Napoleon
(Yields 1 cup / Serves 8 / Serving Size ⅛ cup)
1 cup Tamari
1 cup Orange Juice
2 tbs Fresh rosemary, minced
1 tsp Chopped garlic
- Combine all ingredients, then add tempeh and marinate for 1 hour
- Drain tempeh, and SAVE the marinade; reduce marinade by half or until thick and syrupy and use as sauce for the tempeh napoleon
Nutrition facts: 349 Calories, 24 Fat, 10 Carbs, 57 Protein, 8 Fiber.
Grilled wapiti elk with celery root puree, zinfandel strawberry sauce, arugula & roasted pepper salad
- 16 oz North American Elk steak, tenderloin or top sirloin
- 1 oz Zinfandel Strawberry Sauce
- 1/4 cup arugula roasted pepper salad
- 2 tablespoons Ancho Chili Powder
- 1 pinch Kosher salt to taste
- 1 pinch black pepper freshly ground
- Preheat grill on medium high heat
- Rub elk with ancho chili powder and salt and pepper.
- Place elk on grill and cook on both sides til desired temperature. Suggested serving by Chef Luethje is rare to medium rare for optimum flavor.
- Spoon sauce onto the middle of the plate. Place celery root puree in middle of sauce, top with elk and place arugula salad on top of elk.
Nutrition facts: 4.8 oz serving. 139 Calories, 3g Fat, 3.45 Carbs, 23g protein
arugula roasted pepper salad with aged balsamic
- 1 each yellow bell pepper, roasted, peeled, seeded and cut into thin strips
- 1 each red bell pepper, roasted, peeled, seeded and julienne
- 1 cup arugula greens
- 1 pinch freshly ground black pepper
- 1/2 teaspoon good quality balsamic vinegar
- Preheat oven to 425 F; lightly coat peppers with olive or canola oil, or a cooking spray like PAM; place whole peppers on a baking sheet and bake until the skin splits and the peppers begin to wrinkle, about 12 -14 minutes.
- Carefully transfer peppers to a paper or plastic ziploc bag, seal and allow to cool for about 15 minutes. Remove from bag, peel, seed and core. cut the peppers into fork length thin strips and set aside.
- In a small mixing bowl, combine arugula greens, balsamic vinegar, and black pepper. Mix well.
- Place a small amount of arugula-vinegar mix on plate and top with some of the roasted peppers.
Nutrition facts: 1oz. serving. 14 Calories, 0 Fat, 3g Carbs, 1g protein.
Quinoa, Black Bean & Corn Meatballs with Roasted Red Pepper Marinara & Spaghetti Squash
- 2 cups spaghetti squash
- 4 servings quinoa black bean & corn meatballs (recipe below)
- 4 servings roasted red pepper marinara (recipe below)
- 2 tsp Parmesan cheese freshly grated
- Bake off meatballs and heat spaghetti squash.
- Top spaghetti squash with roasted red pepper marinara and meatballs.
- Garnish with parmesan cheese. Enjoy!
Nutritional Key: Calories/Carbs/Proteins/Fat/Fiber
Quinoa, Black Bean & Corn Meatballs
- 1 1/3 cups Quinoa, cooked
- 2/3 cup green onions thinly sliced
- 1 1/3 cups black beans
- 2/3 cup grape tomatoes sliced
- 1 1/3 cups fresh corn
- 1/3 cup green chili peppers, chopped
- 1 tsp ground cumin
- In a food processor, puree 2/3 of the cooked black beans into a paste; reserve the other 1/3 whole
- Combine all ingredients and mix well. Taste and adjust seasonings.
- Form into one ounce balls
- Cook in 350º oven until at least 160 degrees inside.
Roasted Red Pepper Marinara Sauce for Quinoa Meatballs
- 1 Tbs Oregano leaves, crushed
- 4 cups canned diced or stewed tomatoes
- 1 Tbs Basil
- 1 cup red bell peppers, roasted peeled
- 1 Tbs Garlic clove, minced seeded (about 3 average sized peppers)
- Turn gas burner on high; using a pair of metal kitchen tongs, carefully place the raw bell peppers directly on the burner.
- Leave the pepper on the burner until the skin is well charred, completely black and no original color is left. Rotate to the next side and repeat the process until the entire pepper is charred black, and 24 minutes; remove from the flame and place in a heavy duty Ziploc bag or a paper bag.
- Seal the bag to make sure that no steam can escape, and allow the peppers to rest for about 10 minutes, or until cool enough to handle. This will allow the steam inside the pepper to slowly loosen the charred skin. Remember that even after the pepper is cool enough to touch, there may still be steam inside the pepper hot enough to burn you, so handle with care.
- Once the peppers are cool enough to touch, run them under cold water, peel the charred skin off and remove the seeds.
- In a sauce pot over high heat, sauté chopped garlic and roasted red peppers. Add dried herbs, stir well, then add canned diced tomatoes, and reduce heat to medium.
- Bring to a simmer, stirring occasionally. Cook for 5 minutes, then remove from heat and blend until smooth.
Nutritional Key: Calories/Carbs/Proteins/Fat/Fiber