Sweet Potato and Pear Soup

Preheat oven to 400 degrees.

Sweet Potatoes, Olive Oil

Wash and cut in half lengthwise about 4 sweet potatoes. Lightly season a baking sheet with extra virgin olive oil. Lay potato halves cut size down onto seasoned baking sheet and bake in a 400 degree pre-heated oven until soft, about 20-30 minutes depending on size of sweet potatoes.

Red Onion, Garlic

While potatoes bake, add about one teaspoon of extra virgin olive oil to a medium-sized stock pot and saute one small or one-half medium red onion, sliced. When tender, add about 4-6 medium/large garlic cloves, smashed, and saute a few minutes until cooked through. 

Vegetable Stock, Pears, Soy Sauce, Red Pepper Flakes

After sweet potatoes are done and cooled down a little, scoop out meat and add to pot with onions and garlic. Add 1 quart homemade or low-sodium vegetable stock (add water as needed to adjust thickness/flavor), 1 teaspoon low-sodium gluten-free soy sauce, two peeled then sliced and coarsely chopped soft ripe pears, a pinch of red pepper flakes (or more to taste), freshly ground sea salt and pepper to taste. 

Cook all ingredients on medium-low heat for about 15 minutes. Let cool to room temperature and puree with an emersion blender. 

Chives, or Parsley, Toast

Reheat soup when ready to eat and serve with chopped chives or parsley depending on what you have on hand or in your garden, rub toast with a garlic clove. 

Organic as much as possible. 

Blueberry Vinaigrette ~ A Versatile Dressing

Try this over a spinach and strawberry salad. Delicious!

Blueberry Vinaigrette

Process 1 1/4 cup blueberries in a blender until pureed with:
3/4 cup olive oil
1/3 cup apple cider vinegar
1/4 cup honey or maple syrup
1 tablespoon whole grain mustard
salt and pepper to taste


That's it! Enjoy

This Easter salad topped with the blueberry vinaigrette contained baby spinach, red onions, radishes, strawberries, mushrooms, walnuts and beets that were boiled in water then mixed with apple cider vinegar, and a deviled egg - a favorite of mine because it reminds me of my childhood holidays.

Organic as much as possible. 

Lactose Free Spinach Artichoke Dip / Spread

This spinach and artichoke dip or spread is light and flavorful. As a dip, enjoy with crackers like the whole wheat Yehuda Matzos in the photo or with cut up veggies.

In a food processor, process:

~Artichokes from a 9.9 oz jar until finely chopped. I used artichokes in water, drained

~2 cups packed fresh spinach until finely chopped

~About 2 tablespoons caramelized onions and 1 clove of garlic. I had leftover caramelized onions but a small shallot would be a good substitute 

Mix above ingredients with: 

~1/4 cup mayonnaise of your choice

~1 6 oz. container plain coconut yogurt. That's what I had on hand. Plain almond yogurt would probably be good. Use less or more mayo/yogurt depending on consistency you want 

~About 1/4 cup of chopped almonds. I happened to have these leftover from a meal and were a nice addition

~1/2 teaspoon Dijon mustard (taste with 1/2 teas then add more if needed)

~A generous pinch, about a 1/2 teaspoon, of nutritional yeast to give it a salty cheese flavor (more or less to taste - be careful not to use too much!)

Let the mixture sit about 15 to 30 minutes to blend the flavors before serving. 

Organic as much as possible. 

Easy Tasty Breakfast Sandwich | Healthful

I love breakfast sandwiches but they're usually greasy and fatty. Here's a great breakfast sandwich, or lunch, idea that's very tasty and healthful. No need for cheese because the avocado gives it a cheesy flavor and creaminess.

Cook one pound of low fat ground beef (I used local meat) in a skillet with a little vegetable broth or water for moisture, mix in about one teaspoon of Italian seasoning, a touch of salt and pepper.  Add more seasonings to taste. The Italian seasoning will make the ground beef taste like sausage without all the fat. Drain well in a colander.

While ground beef is draining, peel and chop one avocado, chop one plum tomato, stir in about 1 teaspoon of lemon juice, a pinch of salt and pepper. Note: they'll be more egg/ground beef mixture than the avocado topping so if you need more topping, make it with two avocados and two tomatoes, etc.

Return the drained ground beef to the skillet and stir in six local eggs. Cook until the eggs are done. There was plenty leftover for the two of us to freeze or use another day, so depending on how many people you're feeding you may have leftovers for another meal also. 

Put it all together on a whole wheat wrap with some baby spinach and enjoy! 

Make it ahead and make mornings easy! The lemon juice will help keep the avocado topping from browning if stored in a tightly sealed container for a couple of days. Just assemble the sandwich and heat in a microwave for about 30 seconds.

Instead of making the avocado topping, this would be a good way to use up leftover guacamole. 

Also, it's a good way to use up any leftover scrambled eggs. Just add cooked ground beef separately and assemble the sandwich with the other ingredients and you're good to go.

Local and organic.