Fall Comfort Foods

Fall Comfort FoodsAre you starting to want fewer veggies?  As the nights get cooler, it's natural to crave warmer, carb-y foods and less salad.  Instead of bread and pasta, I'd like to help you choose nourishing comfort foods that serve your body well.  You are searching out these foods for a reason, but not all meals will give you the same shot of vitamins.  I mentioned in my last blog that your immune system needs nutrient dense foods right now in order to get through the transition to cooler weather without getting sick.  (Remember that onions and garlic are natural antivirals that help fight off colds.)  It's important to listen to your body, but I'd like you to give it what it needs instead of the traditional go-to comfort foods.  I'm a strong believer that healthy foods can be flavourful and satisfying.  We made these recipes at home this weekend, let me know what you think!
                                                                     Dr. Christa

Sweet Potato & Pumpkin Soup
Gluten free, Dairy free, Vegetarian option

• 4-5 sweet potatoes, chopped into 1/2-1" pieces
• 1 425g canned pumpkin (eg. Farmers Market Organic brand)
• 2 ribs celery, diced
• 2 medium onions
• 2 cloves garlic, minced
• 1" cube of ginger, minced
• 1 can coconut milk (400mL)
• 1/2 - 1 box chicken or vegetable broth (900mL)
• 1-2 tbsp curry powder
• 1/4 tsp cinnamon
• 1 tbsp maple syrup

In a large pot, sautee onions and garlic in olive or coconut oil until softened.  Add sweet potatoes, ginger and celery, cook until celery is soft.  Add pumpkin, chicken broth (to your desired thickness) and spices.  Simmer on low until vegetables are soft.  Remove from heat and mash or puree with immersion blender to your preference.  Stir in coconut milk. Add more chicken broth if your prefer thinner soup.
Hint: coconut milk becomes gummy if heated too much, that's why I remove from heat before adding.
Optional: I have also made this soup by using the full box of chicken broth and adding 1/4 cup red lentils for more substance and protein
Disclaimer: I take the Rachel Ray approach to cooking and seldom measure ingredients exactly.  Please feel free to experiment and adjust to your taste :)

Cauliflower Taco Skillet
Gluten free, Dairy free option

• 1 lb ground beef
• 1 medium onion
• 1/2 red pepper
• 3 tbsp taco seasoning (I just make my own using chili, garlic & onion powders)
• canned diced tomatoes, liquid drained
• 1/2 cup chicken broth
• 1/2-1 cauliflower, chopped small
• 1/2-1 cup cooked red quinoa (leftovers are great here)
• grated cheese, or sliced avocado (optional)

In a large skillet or frypan brown ground beef over medium heat.  Add onions and red pepper and cook until softened.  Add seasoning, tomatoes, cauliflower, quinoa and chicken broth and bring to a simmer.  Reduce heat to medium low and cook until cauliflower is soft.  Add cheese and cook just until melted, then remove from heat.  Top with sliced avocado.

I've also been experimenting with Paleo apple cinnamon muffins using almond or coconut flour, but haven't quite found a favourite yet.  Please share if you have a recipe you love. ​