Sweet Potato + Parsnip Bone Broth Soup

March 2, 2018 Helene Trager-Kusman

Crispy Brussel Sprouts are one of my favorite creamy soup toppings

While this recipe was made with bone broth, which I am going to be focusing on highlighting the benefits of, it can be made vegan by subbing the bone broth for vegetable broth and will still taste delicious! Since I am not vegan, but do avoid dairy, sugar and soy, I was excited to discover the Bone Broth Diet featured in the new Osso Good Bones cookbook. I don't follow any particular diet besides just eating the foods that I have learned make me feel best, but it is so helpful when I find a collection of recipes that align with the foods I generally try to incorporate and avoid! In terms of the actual bone broth, I love that Osso Good Bones was developed by an herbalist who incorporates ancient Chinese herbs, is made with tons of fresh veggies and comes from trusted meat sources.

The cookbook inspired me to incorporate more bone broth into my diet and use it in some of my favorite recipes. This recipe is one that I created using a few of my favorite winter root veggies and almond milk as a dairy alternative to making cream based soup!

So why include bone broth in this recipe and try incorporating it in your diet? Bone broth:

Boosts immunity
Helps digestion
Improves skin, bone, nail and hair health
Is anti-inflammatory
Has been shown to improve sleep cycles and overall energy

Ingredients:

2.5 pounds sweet potatoes
5 small or 2-3 large parsnips
1 onion
4.5 c Osso Good Bone Broth or any chicken/beef bone broth
1.5 c almond milk
1 tsp cinnamon
salt/pepper
Optional: brussel sprouts, coconut yogurt and/or avocado for topping

Method:

Chop up the potatoes, parsnips and onion
If using a slow cooker, put all of the ingredients except the almond milk in the slow cooker on high for 5.5 hours. If not using a slow cooker, roast the veggies at 400 degrees under very tender.
If you have an immersion blender, add the almond milk to the slow cooker and puree all ingredients in the slow cooker with the blender. Add all the ingredients and blend in a large pot if you did not use the slow cooker.
If you do not have an immersion blender, add a little bit of the stew-like concoction to a high speed blender and puree in 4 batches. Add salt and pepper to taste as you are blending.
Optional: chop up brussel sprouts and roast with oil, salt and pepper at 400 degrees until crisp. Use the crisp leaves as a topping.
Optional: top with coconut yogurt and/or avocado

Try swirling in coconut yogurt and a few slices of avocado for another topping option

Matcha Energy Bites

November 19, 2017 Helene Trager-Kusman

These delicious vegan, gluten free energy bites are packed with antioxidant superfoods matcha and raw cacao. They are easy to store and bring on the go. I like to think of them as a mini matcha latte in a bite!

Creamy Vanilla Fig Oats

October 22, 2017 Helene Trager-Kusman

There's something about oats that make me feel so good! Always looking for new variations.

It's finally starting to feel like Fall, which means it's time for some warming, feel-good foods. Starting my day with a bowl of oats often feels like dessert and makes me feel warm and satiated. As with smoothies, it is good to incorporate fiber, good fat and protein, so keep that in mind in playing with your own variations. I have included cashew milk, oats, coconut yogurt, chia seeds, bee pollen and oats to make sure to have all of those balanced components. Keep it low sugar by adding vanilla and cinnamon for flavor, rather than brown sugar or other added sweeteners like many store bought packets include. The cashew milk instead of water and coconut yogurt stirred in at the end make it extra creamy and delicious.

Ingredients:

1/2 cup oats
1 cup cashew milk (or any milk of choice)
2-3 sliced figs (fruit is great for flavor and fiber, but too much can pack excessive sugar)
1 tbsp coconut yogurt (or any favorite yogurt)
1 tsp chia seeds
1 tsp bee pollen
1 tsp vanilla
Cinnamon to taste (I like a lot!)

Method:

Cook oats in milk on the stove about 10 minutes by bringing the milk to a boil, then a simmer and letting the oats get creamy and thick (If you have less time- you can microwave on high for 3 minutes in a large bowl)
Slice up the figs
Stir cinnamon and vanilla into the oats until your desired flavor is achieved. Let the oats sit for a minute to thicken and stir again.
Stir in the coconut yogurt and add the toppings.