Liver Burgers

Okay. These sound gross, I’ll admit. And that’s not a good selling point at all. But, at least I’ve learned a thing or two since I was 5 years old and I no longer call a burger a “booger” (my parents thought it was quite funny, btw). So know that I have your attention… and managed to embarrass myself all in one fell swoop. Liver burgers. Yea. That’s right. It’s the super organ that everyone needs to eat and no one wants to eat. Auth Ethel’s liver and onions? No thank you. (And no, I don’t have an Aunt Ethel and apologize to anyone who does. I’m sure she’s lovely.) Pâté

? Well, I like it now. So that argument is moot. But I used to think it was nasty. 

(So this photo – it’s the only one I have of the burger and was taken on my super ancient iPhone 4s.)

Incorporating liver in your diet should be a necessity. Unfortunately in the United States, we view organ meats and sub-par. Why have organ meats, the most nutrient-dense of the whole animal, when you can have a nice flank steak? Don’t get me wrong, I love a good marinated flank steak as much as the next person… but it just doesn’t match up for the vitamin powerhouse that organ meats provides. In fact, according to an arcticle by Chris Kresser, organ meats contain 10 to 100 times the nutritional benefit than corresponding muscle meats. (He also has a nifty chart comparing the nutrition of liver against other foods.) Organ meats were once so prized in traditional cultures that they were given first to the pregnant and women of child-bearing years. Talk about a super prenatal! 

If you’re not ready to take the liver and onions plunge, and I’m there with ya so don’t worry, than hiding it in your muscle meat might be the way to go. I usually direct my clients with putting a ¼ lb of ground liver in with 1 lb grass-fed/organic/pasture-raised/etc ground beef. They look at me like I’m crazy. Or have a new growth growing out of my face and it suddenly appeared. Either way, it’s the easiest way to hide the flavor. Yes, it does taste slightly gamey. But it’s not bad. In fact, the flavor is like a mild venison. And who doesn’t love venison?! 

To grind the liver, thaw in cold water and blend in blender until it’s all broken up. Or, if you have a fancy meat grinder, you may use that. Cutting it on the cutting board also works but if you’re trying to hide it from a picky eater, the pieces might be too big. 

Liver Burgers

  • 1 lb ground beef
  • ¼ lb ground liver (see above)
  • ½ tsp ground dried organic onion
  • ½ tsp ground dried organic garlic
  • pinch of sea salt and fresh cracked pepper

Cook as you would any burger. And top with your favorite toppings. Might I recommend my Fermented Ketchup

Bolognese (aka Meat Sauce)

When you’re marrying an Italian man (who has more Irish than Italian but who am I to question his ethnic claim?), there’s a few things you need to quickly add to your repertoire. The first being a tasty marinara. The second being a bolognese. The third is the caveat that both must taste authentic and the way his Italian grandmother makes them.

Just breathe.

No pressure.

It’s only his childhood memories that I’m up against.

Thankfully, he was willing to share a few of their secrets to help me improve what I thought was already a pretty good sauce. The below is what he and I have since concocted and perfected. I serve it over my Brussels Sprouts Braised with Mustard because when you’re paleo, you discover that traditional foods don’t necessarily have to be eaten traditionally. This also tastes fantastic with zoodles (zucchini noodles) and spaghetti squash. And when we really feel like splurging, over paleo noodles. Because sometimes you just want a noodle.

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Cinnamon might not be a common ingredient by American standards, but adding it gives the sauce a sweet flavor and doesn’t add to the sugar content. Growing up, we would use brown sugar to cut the acid and give the sauce sweeter undertones. The cinnamon does the same, all the while keeping it sugar-detox approved. Also, for the tomatoes, I process mine in the summer and freeze them at the peak of ripeness. And by process, I mean I throw mine in the Ninja for a few seconds and that’s it! Into the freezer they go! Until I decide that I’m craving a slow-cooked Bolognese. If you don’t have frozen tomatoes, fresh work, too – just make sure you adjust your cooking time and add an hour or two. Or, you can use two cans of 28-oz BPA-free organic diced tomato such as the Muir Glenn brand. (Which thankfully WinCo carries and is super cheap for all of you Pacific Northwesterners.)

Enjoy!

Bolognese

  • 1 lb pasture-raised organic ground pork
  • 3 tsp Mild Italian Sausage Seasoning 
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 quarts fresh organic diced tomatoes, with their juice – use a medley of Romas and juicier tomatoes
  • ¼ cup organic non-BPA lined tomato paste
  • ½ tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1 tbsp dried basil
  • 2 tsp dried oregano
  • 2 tsp thyme
  • 1 tsp sea salt
  • ¼ tsp red pepper flakes
  • ¼ tsp freshly ground black pepper
  1. In a mixing bowl, combine spice mix and ground pork (or just use 1 lb pork sausage if you can find a good source with no added sugar). Set aside for 30 minutes.
  2. Heat a medium-sized dutch oven, over medium heat, cook the pork until slightly browned, stirring often and breaking up the larger pieces. Remove pork from dutch oven and set aside, keeping the fat at the bottom of the pan.
  3. Add the onion and ghee to the sausage fat and continue to cook until translucent. Add garlic and saute until lightly golden and very aromatic.
  4. Dump in the tomatoes, juices and all, and the tomato paste. Add the spices and stir. 
  5. Reduce heat to low and put a lid slightly on. Simmer, stirring often, for 3 hours. After two hours, add the meat and continue simmering. 
  6. Serve warm! And just like most Italian recipes, this makes enough to feed the whole Roman army!

Napa Cabbage Soup

It’s been a few weeks since I last posted a recipe. I sprained my ankle right before Christmas and was down for the count. I’m finally getting around enough that cooking, carrying plated food over to the window where I take my photos and balancing a camera… and maintaining balance myself, aren’t daunting tasks. Not to mention that the natural lighting has been working against me. It’s been exceptionally dark and dreary these past few weeks – even for Oregon. We’ve been socked in fog “‘thicker than frozen snot on a door knob,” according to Portland’s National Weather Service Office. So much so that my dad, who’s an umpteenth generation Oregonian, commented on how miserable it is.

Today’s soup is perfect for the dead of winter. I have fond memories of playing at a friend of our family’s farm out of Troutdale, OR. They lived in a house up on a bluff above the Sandy River and running around exploring and tormenting the older brother was heaven (it was two girls against one boy – poor kid!). They were (and still are) basil farmers and their house always smelled of the delicious, rich smell of fresh basil. So many fond memories in that house up on the bluff. My family was so taken with this simple soup that my mother had to ask for the recipe and it’s been a staple ever since in our family. I’ve made a few modifications to it over the years but for the most part, it remains the same. The best way to describe this soup is simple Italian peasant food. It’s nothing remarkable when you look at the ingredients but the flavors meld themselves together in such a harmonious blend… it’s impossible to not over-indulge and have one too many bowls.

It’s the kind of soup that will pump the lifeblood back into your bones on a cold winter’s day (or a day with dense fog) and won’t leave you overly full…. and only takes 30 minutes to cook! (Eat your heart out, Rachel Ray!)

But before the recipe, a few notes: You really want to use napa cabbage (also known as Chinese cabbage) with this soup. It’s far more delicate than your typical “green cabbage” and cooks down nicely. You retain much of the crunch and texture of the cabbage but it’s not your “normal” thick pieces. Napa cabbage can easily be found at a farmer’s market or a natural foods store – if you aren’t sure which is napa, just ask!

 

Napa Cabbage Soup

  • 1 head organic napa, shredded
  • 5 pieces organic, nitrate-free, pastured bacon, sliced (can also use half a pound of a clean pancetta – this gives it an even more delicate Italian flavor)
  • 6 cloves garlic, minced
  • 1 28-oz can organic diced tomatoes, BPA-free lining
  • 7 cups meat stock
  • sea salt and pepper to taste
  • 12-month aged, raw Parmesan for garnish (optional)
  1. In a medium-large stock pot, over medium heat, cook bacon (or pancetta) until done. Remove bacon from pan, leaving fat at the bottom. Cut up cabbage while bacon is cooking.
  2. Add garlic and saute in the bacon fat until golden, stirring often.
  3. Add tomatoes and juice from can and shredded cabbage. Stir.
  4. Add filtered water and meat stock and stir. Cover with a lid and simmer on low for about 20 minutes, or until cabbage is cooked.
  5. Add bacon back to soup and add sea salt and pepper to taste.
  6. Serve with shredded Parmesan (optional) and an extra dollop of fat (such as coconut oil, grass-fed ghee, or more bacon fat) (optional).
A quick and easy GAPS, RESTART Program, Keto, Paleo, Whole30, and, most importantly, DELICIOUS soup that only takes 30 minutes to make!

Red Cabbage Braised with Broth and Mead

There’s a theme to my posts recently – braising. It’s not purposeful, it’s just late autumn and nomming on braised veggies sounds divine. Mention fresh veggies to me and my stomach acts like it’s on a Six Flags roller coaster. No thank you. I’ll stick with my slow-cooked veggies. In this case, slow-cooked cabbage. I think I’ve mentioned that I’m Irish/German American. Cabbage and all derivatives thereof were a staple in my family when growing up. This recipe was our favorite when my mother decided we were going to have “German Pub Night,” as she so aptly put it. We knew when we saw that on the menu planner on the fridge, it was going to be this cabbage, a whole lot of Eastern European sausages from the local Polish sausage maker (he had dead carcasses hanging in his shop, totally cool to a family full of kids), and some kind of potato dish. 

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Like all family favorites, I had to hack this one apart and reassemble with tender loving care. It’s one of those foods that we would eat for an after-school snack… which usually meant my mom was frustrated with her because there went any hopes of having leftovers for dinner. But, seriously. If you can get kids to want to eat this rather than fruit roll-ups (we never were allowed those, anyway), I’m sure you’re more than winning as a parent.

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A few notes and substitutions: If your body stand the mead, add more chicken broth. I usually use whatever I have made in my freezer – whether it be chicken or beef. Omitting will turn it Whole30, Anti-Inflammation Diet, 21 Day Sugar Detox, specific carb diet, and paleo-friendly. (Also omit the maple syrup for Sugar Detox and Whole30.) Stay away from fish stock. Look. I might be Irish, but I draw the line somewhere. No fish stock in the cabbage. Your kids won’t be sneaking that for an after-school snack. Guaranteed. 

Finally, this is one of my favorite recipes because I can put it on to cook and walk away for a while. As in go for a jog, take a long, hot bath and read a good book. Today it was just the jog – I had this post to edit. But it’s a good recipe if you’re a busy family and it can be cooked on high in a crock pot for about an hour and a half if you’re going to be gone for a while and are uncomfortable with leaving the stove on. It’s also fabulous when made ahead of time, the juices continue to marinate the cabbage into a flavor that’ll make your Irish ancestors jealous. 

Red Cabbage Braised in Chicken Broth and Mead 

  • 1 head organic red cabbage, shredded
  • 2 organic onions, chopped
  • 3 cups organic cranberries, rinsed and check for bad ones!
  • 1 organic Granny Smith apple (or some other tart, hard apple) peeled, cored,and sliced
  • 1 ¼ cup organic chicken stock 
  • ½ cup mead
  • ¼ c balsamic vinegar
  • ¼ cup organic grade B maple syrup
  1. In a large saucepan, combine all the ingredients and bring to a boil.
  2. Cover, reduce heat to low and cook, stirring frequently, until cabbage is tender, about 45-60 minutes. Or see crock pot directions above. 

Brussels Sprouts Braised with Lemon

If you want to talk about a food that gets a bad name, these might be it. No one likes them, everybody hates them, guess I’ll go eat worms. Ummm… or not. Brussels sprouts are one of my most favorite foods. Why? They’re just so much fun to eat! Each one is a mini cabbage that I get to play with and peel. Because I’m 30 going on 5. And sometimes I play with my food. Sometimes I also understand the necessity to get other people to eat their greens. This recipe was born out of that need. According to my brother, who loathes, despises, abhors and detests Brussels sprouts, they did not taste like the delightfully adorable mini-cabbages and were actually quite good. (A huge compliment from a sarcastic 21 year-old!)

They have a touch of ground mustard to give them some subtle heat and a bit of a kick. Not to fear, it’s very subtle and enhances the flavors in the dish. The lemon juice provides a distinctive acidity that is delightfully mellow. I hope you enjoy them! I’ve been eating them alone, with other foods and as a noodle replacement for my marinara all week. So fantastic! 

Brussels Sprouts Braised with Lemon

  • 2 tbsp organic ghee 
  • 1 ½ lbs organic Brussels sprouts, rinsed and trimmed, julienne-cut
  • 1 small organic onion, diced
  • 3 cloves organic garlic, minced
  • ½+ tsp ground mustard (the spice, not the condiment and heap that measuring spoon)
  • ½ tsp sea salt
  • ¼ tsp fresh cracked black pepper
  • 1 ½ tbsp organic lemon juice

  1. In a medium frying pan over medium heat, melt the ghee and add the onions. Saute until translucent, add the garlic and saute a few minutes more.  
  2. Add Brussels sprouts and stir to mix. Add spices. Cook until sprouts are a bright green (not the gross dark green overcooked crud).
  3. Add lemon juice and stir. Turn off heat and serve warm. 

Two Meat Chili

So before I tell you what meat is in here, let me just preface this with a disclaimer: Organ meats are really really good for you! And beef heart is no exception. Especially when it’s organic and pasture-raised. (That preface didn’t last long.)

A few months ago, my local food buying club had a buy on a whole cow. There were various cuts and it was first come, first serve. Ironically, no one wanted the ox tail, the heart or the Rocky Mountain Oysters. Okay. I didn’t want the latter, either. But for $10, now was a good a time as any to buy a beef heart. So I did. And it sat in my freezer until I was tired of looking at it this past week.

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Beef heart gets a bad rap for being a “gamey” chunk of meat. (For those of you who are gagging over this, it’s a muscle. And it’s the hardest working muscle in the body and it needs gobs of nutrients to work, making it nutrient-dense and really good for you. So… Think of it that way.)

This chili wasn’t gamey at all. It’s rich, the spices compliment each other and the beef heart is the most tender piece of meat you may ever put in your mouth. I cut the pieces up into stew meat sized bites. To the untrained observer – aka your family, they’ll have no idea.

Preparing it is a bit of a trick, you want to cut away the connective tissue (it’s tough), the valves and tendons (no one wants to chew on something that much) and the fat (it’s a hard, grisly fat that doesn’t cook well). Then, just cut it up like I would stew meat. Voila! No one knew… Until I told them. (And I did because I like to see the look on their faces. I’m mean like that.)

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Two Meat Chili

  • 3 tbsp Coconut Oil
  • 1 medium Organic Yellow Onion, chopped
  • 1 Organic Green Bell Pepper, chopped
  • 1 Jicama, peeled and diced
  • 3 Garlic Cloves, minced
  • 1 lbs Ground Pasture-Raised Organic Pork
  • 1 Pasture-Raised Organic Beef Heart, trimmed and cut up like small pieces of stew meat
  • 1-28 oz can Organic BPA-free Crushed Tomatoes
  • ½ cup Filtered Water
  • 1 tbsp Chilli Powder
  • 2 tbsp Cumin
  • 1 tbsp Oregano
  • 1 tbsp Organic Cocoa Powder
  • 1 tsp Garlic Powder
  • 1 ½ tsp Onion Powder
  • 1 tsp Cinnamon
  • 1 tsp Paprika
  • 1 tsp Nutmeg
  • ½ tsp Cayenne
  • 1 ½ tsp Salt or salt to taste
  • 1 tsp Pepper
  1. In a stock pot over medium heat with 1 tbsp coconut oil, brown beef and ground pork.
  2. In a separate skillet over medium heat, saute jicama in 2 tbsp coconut oil until slightly translucent.
  3. When beef is lightly browned, add onion, garlic and spices. Continue to cook for about 3 minutes, stirring often.
  4. Add jicama (after about 6-8 minutes) to the beef, pork and onion mixture. Stir to incorporate.
  5. Add tomatoes and water.
  6. Simmer until done, about 1 hour.
  7. Serve with your favorite raw milk aged cheddar or Crème fraîche.

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Paleo Egg Roll Filling… Minus the Roll.

I made the not-so-bright decision to pull two pounds of ground pork out of the freezer.

Not one, but two.

Apparently I was over-zealous with how much I thought I could eat this week.

Or maybe how much I like homemade Italian sausage. Which is a lot.

But, seriously. I have my limits.

Perusing my fridge, I realized that I had a head of cabbage that had been hanging out in the back for…. longer than I care to admit. Cabbage doesn’t ever really go bad so I peeled off the leaves that had started rusting and voila! Inspiration was born. (I also had to steal two carrots from my roommate – but she got dinner out of the deal… and I still owe her two carrots.)

Below is the result of my said inspiration. It’s hearty, filling and 21 Day Sugar Detox-friendly.

You know that filling from egg rolls? Yea. It tastes like that. Minus the greasy fried egg roll bit. (Who likes soggy fried food anyway? mmm.. French fries in duck fat… okay. I do.) But let’s bring it back to egg rolls. I hated the roll and only ate them so I could have the filling and maybe the dipping sauce. But this recipe is so tasty that it doesn’t need the dipping sauce. So this is the best thing ever. 

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  • 1 lb organic, pasture-raised ground pork
  • ½ head cabbage, shredded
  • 1 organic carrot, shredded
  • ½ cup organic daikon radish, julienne cut
  • ¼ cup organic green onion, diced
  • 2 tsp fresh organic minced ginger
  • 1 tsp Chinese Five Spice 
  • ½ tsp sea salt
  • ½ tsp garlic powder
  • 3 ½ tbsp coconut aminos
  • ½ tsp (or more) dried red chili flakes
  1. Over medium heat, cook the pork until no longer pink along with the ginger, spices, salt and coconut aminos.
  2. Add the cabbage and carrots and cook for three minutes more, stirring often to make sure the cabbage cooks.
  3. Add the daikon radish and continue to cook until radish is slightly cooked and cabbage is cooked but still tender. (It shouldn’t be bright green – if it is, keep cooking.)
  4. Serve on a bed of lettuce or put it in a bowl and eat it. Or if you feel like being all fancy, fill Belgian endive cups with it. This would also taste good on cauliflower rice. Or just grab a fork and throw manners to the wind and eat out of your skillet.

What. Don’t judge me. 

Quick Dinners: Kale and Garlic Saute

Sometimes I’m just too lazy to cook. I’m up early in the morning, work a long day, do a bit of cleaning, catch up with the never-ending task of laundry/folding/dusting/wiping walls/ironing, tend to my little garden… and by the time I know it, it’s late in the day and I’m tired. And cooking? Heck. No.

Sound familiar? I have a feeling I’m not the only one who’s like this. Sometimes life just gets in the way of making a healthy meal. In my old days, when I was the pasta queen (seriously – I had one shelf in my cupboard dedicated to pasta), I would open a box of Barilla and a jar of Classico. 20 minutes and a bit of fresh shaved parmesan later, voila! Dinner was served. Now that I know that food was what was killing me, it’s no longer an option. Eggs are a good go-to. But… I sometimes tire from having eggs too much in my diet – I eat a few (ahem. 3.) a day for breakfast.

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Now, this recipe is by no means a beautiful thing. Nor is it mind-blowing. It’s simply my “what I eat when I don’t want to cook but I don’t have leftovers to eat” meal. And after a bit of prodding from my boyfriend to put this up on the blog, here it is. He said it’s creative, I told him it’s out of necessity – end of the pay period meals are always interesting in my house. (Dave Ramsey, you should be proud!)

Anyway, enough of that. Here’s what I do when I’d rather not be cooking or whatever.

Kale and Garlic Saute

  • 1 bunch kale, rinsed, spine removed, and chopped into bite-sized pieces
  • 3 heads garlic, minced
  • ½ lb mild Italian pork sausage (cooked) or 1 cup minced ham
  • 1 cup soaked, sprouted, and cooked organic brown rice (If you have a hard time with sprouted rice, use 1 cup cauliflower “rice”)
  • ½ tsp smoked paprika
  • ¾ tsp sea salt
  • 1 ½ tsp Trader Joe’s 21 Seasoning Salute
  • 2 tbsp lard or grass-fed butter
  1. In a medium-sized skillet over medium heat, melt the lard or butter.
  2. Add kale and garlic and cook until kale is wilted.
  3. Add cooked sausage or ham and rice and stir to incorporate.
  4. Mix in spices and cook until warmed through.

    For dinner: Serve with steamed veggies and some sauerkraut.
    For breakfast: Serve with eggs and some sauerkraut.

Meatloaf!

No, I’m not talking about the rocker-turned-famous-ballad-singer who’s music video is five parts creepy and three parts even creepier.

I’m talking about stick to your ribs meatloaf.

The American classic. And the thing of many jokes.

I decided to make meatloaf before I knew it was going to be 75 here in Portland over the next few days. Had I known, I would have turned the two pounds of ground beef I pulled out of my freezer into taco meat or hamburgers to be served in a lettuce wrap. As it stands, meatloaf isn’t all that bad and I’ll probably crumble it up and serve it on salad (because it’s 75…. and that’s warm for this area).

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Good thing this meatloaf is fantastic and super easy. I even gave my roommate a sample (she really has the best job ever of being my taste tester… except for when things don’t work out) and she said it was fantastic. And then went back for an even bigger second sample. So, here ya go. Super easy meatloaf – that’s bread/gluten/grain free and full of whole foods goodness!

Note: when buying sausage, make sure you check for additives. A lot of prepared meats will have extra stuff in it that’s not good (gluten and sugar are a big one). Talk with your butcher about what goes in it. A safe store to buy from is Whole Foods – their corporate recipe for Italian sausage is good, with no added crud.

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Meatloaf

  • 2 pounds grass-fed beef
  • ½ pound pasture-raised mild Italian pork sausage <OR> ½ pound pasture-raised ground pork and 1 ½ tsp Mild Italian Sausage Seasoning
  • 2 pasture-raised, soy and corn-free eggs
  • ¼ cup coconut flour
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • 2 heaping tbsp Lacto-Fermented Ketchup
  • 1 tsp ground mustard powder
  • 1 tsp salt
  • ½ tsp fresh ground pepper
  1. Preheat oven to 350 degrees Fahrenheit.
  2. With clean hands, mix two types of meat in a large bowl.
  3. Add onions, egg and coconut flour and continue to mix the meat.
  4. Add ketchup and spices and mix.
  5. Pour into a loaf pan and pat until the surface is even.
  6. Bake for 50-60 minutes, or until the internal temperature reaches 160 degrees Fahrenheit.
  7. Remove from oven and let sit for a few minutes, allowing juices to settle. Serve hot.

Simple Vegetable Soup

I feel almost bad posting this recipe. It’s just so easy. And I always get rave reviews so with tomorrow being the Friday Soup Supper at my church – it’s more or less a tradition during Lent, this is sure to be a crowd pleaser. (And if people don’t like healthy food, I won’t complain – I’ll be set with leftovers for quite a few days!) But back to the rules of Friday Soup Suppers:

  • No meat products, whatsoever.
  • No meat products, whatsoever.
  • No meat products, whatsoever…. minus fish and shellfish.
  • It must be soup.

Following? K. Good. The rules are simple… thankfully. I wanted to sneak in some bacon fat… but didn’t want to risk it. And, I really wanted something I could eat for a change. (It’s not usual that I get to eat at a church gathering.) So, rather than buy something pre-made from the store as was suggested (ew! Why would I do that to people?!?!?), I decided to toss some veggies together with a few spices and call it good.

Literally.

That’s all I did.

Oh, and I tossed in some red pepper flakes? Why? Because I can. And I like to keep people on their toes.

Note: I HATE cutting up veggies for soup. A few years ago, I bought a veggie cuber thingy. I use it so so so much in the summer when I’m making cucumber and tomato salads or have a bunch of onions to quickly cut or… am making veggie soup. It’s somewhat of a pain to clean as the blades are super sharp. (I’ve been known to kill my finger a few times on it.) But after a while, I’ve learned a technique that works for me. Anyway, it’s not one of my favorite gadgets but for stuff like this, I highly recommend it (especially if you have a BB&B 20% coupon).

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Simple Vegetable Soup

  • 2 tbsp extra virgin olive oil
  • ½ onion, minced
  • 3 cloves garlic, minced
  • 2 organic zucchini, cubed
  • 1 head cauliflower, chopped 
  • 3 carrots, cubed
  • 2 28-oz organic crushed tomatoes in BPA-free cans
  • 4 qt water
  • 1 tbsp all-purpose seasoning (salt and MSG-free, I use the Oregon Spice Blend, bought at Bob’s Red Mill Store in Milwaukie, the blend in the bulk organic spice section at Fred Meyer’s/Kroger’s or the organic blend from Costco)
  • 1 tsp salt
  • 1 tsp pepper
  • ¼ tsp red pepper flakes
  1. In a medium sized stock pot, saute onions in EVOO over medium heat until translucent.
  2. Add garlic and continue to saute for another minute.
  3. Toss in carrots and cauliflower and sautee until tender. Add zucchini and stir. Let sit for another three to four minutes.
  4. Add tomatoes (and all of their juice!) and water. Stir and add spices.
  5. Simmer over medium-low for half an hour, or until veggies are cooked. Salt and pepper to taste. Serve immediately.
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