Most chicken paprikash recipes don’t include many vegetables and definitely not leafy greens, but what’s a main course without some antioxidant-rich greens? I’m taking this easy chicken paprikash recipe up a notch by including collard greens. I think you’ll agree that this dark leafy green is the perfect addition and comes out so flavorful and tender just like everything else in this tasty recipe.

What Is Chicken Paprikash?

Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. A typical chicken paprikash contains meat that has been simmered in a rich and flavorful sauce.

Hungarian chicken paprikash always includes the spice that gives the dish its name — paprika. This bright red-colored spice comes from the chili pepper (Capsicum annuum) plant and is known for adding a distinct peppery flavor to dishes like this one. It’s also loaded with antioxidants.

Just like other authentic hungarian chicken paprikash recipes, this recipe includes a sauce that starts out with a roux flavored with paprika and other spices. For this recipe, rather than using flour to make the roux, you’ll be using gluten-free arrowroot starch.

It’s common to serve chicken paprikash with dumplings or dumpling-like egg noodles, but this recipe skips the dumplings. I recommend serving this recipe with gluten-free noodles. Of course, you can also eat this recipe without noodles, such as over rice.

Nutrition Facts

One serving of this Hungarian chicken paprikash is loaded with nutrients, in particular the vitamins A, K and B6 alongside the minerals selenium and phosphorus. It’s also a very well balanced macronutrient dish, with 32 grams of carbs, 33 grams of fat and 30 grams of fat. Meanwhile, on 3.5 grams of sugar per serving.

One serving contains approximately:

• 540 calories
• 32 grams carbohydrates
• 5.9 grams fiber
• 3.5 grams sugar
• 30 grams protein
• 33 grams fat
• 150 milligrams cholesterol
• 643 milligrams sodium (37 percent DV)
• 3,465 IUs vitamin A (149 percent DV)
• 130 micrograms vitamin K (145 percent DV)
• 1.1 milligrams vitamin B6 (83 percent DV)
• 30 micrograms selenium (55 percent DV)
• 346 milligrams phosphorus (49 percent DV)

How to Make Chicken Paprikash

Before you get started, make sure your oven is preheating to 350 degrees Fahrenheit. You can chop the vegetables while the oven is heating up so they’re ready to be thrown into the mix when it’s time.

In a large dutch oven over medium-high heat, add the avocado oil. While the oil is heating up a bit, salt the chicken. Add the chicken thighs to the pot and braise each side for about seven minutes each. Remove the chicken from the pot and set it aside as you move on to the next steps.

Lower the heat to medium and add arrowroot, shallots, garlic, cayenne, salt and pepper.

Add the paprika, the key ingredient to an authentic chicken paprikash. Sauté for one minute.

Add the chicken bone broth. You can make your own, or use store-bought or a protein powder made from bone broth and mix with water.

Allow the broth mixture to come to a simmer and thicken, whisking continuously, for around six minutes. See how beautiful the color is?

Cut the fingerling potatoes into nice bite-sized pieces and add them to the dutch oven. We used multi-colored fingerling potatoes. You can also go with Yukon Gold potatoes.

Continue to add the remaining ingredients, including the collard greens and tomato.

Add the chicken pieces last so they are laying on top.

Bake for 40 minutes, or until potatoes are fork tender.

While the dish is cooking, prepare the noodles you plan to serve the paprikash over.

Check the chicken thighs for doneness, making sure they register an internal temperature of 170 degrees F. When both are ready, serve this over your favorite noodles.

That’s all there is to it. Enjoy this tender chicken and flavorful sauce! Some Hungarians like to also add some sour cream. Rather than dairy, you can use a vegan sour cream or even coconut yogurt.

If you have a slow cooker, you can also use this recipe to make a slow cooker chicken paprikash. Want to make a chicken paprikash soup? When you’re done making this recipe, simply shred the chicken and omit the noodles. Add a few more cups of chicken bone broth if needed.

Try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Thai Coconut Chicken Soup

Hungarian Chicken Paprikash Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 4
• Diet: Gluten Free

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Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. The chicken and vegetables are simmered in a rich and flavorful sauce, and then it’s served over a base of noodles. It’ll quickly become a favorite to make at home.

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Ingredients

• 4 boneless, skinless chicken thighs
• 2 tablespoons avocado oil
• 6 fingerling potatoes, diced
• 3 cups collard greens, chopped
• 3 cups chicken bone broth
• 1 tablespoon arrowroot starch
• 1 tomato, diced
• ½ shallot, sliced into rounds
• 2 cloves garlic, minced
• 2 tablespoons paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt, plus additional for chicken
• 1 teaspoon pepper

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Instructions

1. Preheat oven to 350 degrees F.
2. In a large dutch oven over medium-high heat, add avocado oil.
3. Salt chicken and allow oil to heat for 1 minute.
4. Add chicken to the pot to braise each side for about 7 minutes each.
5. Remove chicken and set aside.
6. Lower heat to medium and add arrowroot, shallots, garlic, paprika, cayenne, salt and pepper. Sauté for 1 minute.
7. Add broth and allow to come to a simmer and thicken, whisking continuously, for about 6 minutes
8. Add remaining ingredients with chicken laying on top.
9. Bake for 40 minutes, or until potatoes are fork tender. Also check the chicken with a meat thermometer, and it should register an internal temperature of 170 degrees F.
10. While the dish bakes, make your favorite gluten-free noodle of choice
11. When the paprikash and the noodles are ready, serve it over the noodles. Enjoy!

• Prep Time: 20 min
• Cook Time: 40 min
• Category: Main Dishes
• Method: Stovetop, Baking
• Cuisine: Hungarian

Nutrition

• Serving Size: 1 dish (542g)
• Calories: 540
• Sugar: 3.5g
• Sodium: 643mg
• Fat: 33g
• Saturated Fat: 7.7g
• Unsaturated Fat: 22g
• Trans Fat: 0.1g
• Carbohydrates: 31.6g
• Fiber: 5.9g
• Protein: 30.3g
• Cholesterol: 150mg

Keywords: chicken paprikash, chicken paprikash recipe, hungarian chicken paprikash

The post Hungarian Chicken Paprikash Recipe appeared first on Dr. Axe.

Believe me, this soup will have you saying, “More, please!” And you will be in luck, because this recipe makes enough for a crowd.

Thai Soup Ingredients

Thai food is traditionally known for its attention to balanced flavors (sour, sweet, salty, bitter and spicy) and the use of ingredients that are both delicious and medicinal. This Thai Coconut Chicken Soup is no exception. By steeping lemongrass and ginger in the broth, which is the base of the soup, you’ll release their oils and gain great health benefits.

Lemongrass helps flush harmful toxins out of your body and helps with digestion. Ginger benefits include warding off stroke and heart disease, helping with digestion, fighting infection, aiding respiratory function and many more.

And that’s just the foundation of the soup! The next layer will be creamy and nutritious coconut milk and red curry paste, which is a paste made with red chili peppers and garlic, two of the top fat-burning foods you can eat. Add in the optional bird’s eye chilis for even more fat-burning benefits.

Then it’s time for the chicken and veggies. You might notice a couple of unordinary vegetables in the group: Japanese sweet potatoes and bamboo shoots. (You should be able to find these at your local natural foods or international foods store.) These will add flavor, texture and amazing nutrition to the soup. Purple-skinned Japanese sweet potatoes contain anthocyanin, the same nutrient that gives eggplant its purple color and health benefits.

Nutrition Facts

All these great ingredients make a nutrition-rich soup. First, it’s balanced in macronutrients, with each serving providing 18 grams of energizing carbohydrates, 33 grams of healthy fats and 31 grams of muscle-building protein.

Next, each Thai chicken soup serving provides nearly 100 percent Daily Value of these amino acids: tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine and valine.

On the vitamin front, each serving provides 173 percent Daily Value of vitamin C, 231 percent of vitamin A and 104 percent of vitamin K.

This Thai coconut soup is also rich in minerals, with over 50 percent Daily Value of phosphorus, zinc, copper, selenium and manganese.

How to Make This Thai Coconut Soup

Getting hungry yet? Grab a large soup pot, and let’s get started!

You’ll begin by bringing some chicken broth to a boil in your large pot along with a couple lemongrass stalks, some ginger root, and the optional bird’s eye chili peppers. If you can’t find the Thai peppers, you can substitute fresh jalapeños.

Never cooked with fresh lemongrass stalks before? Never fear. They’re easy to prep: chop off the root end and discard; chop off the leaves (you can save these to make a delicious tea); remove any dry layers from the outside of the resulting stalk, which should be whitish-green and about the size and length of a pencil. Chop the stalks in half and smash them with a rolling pin to break them down and release even more of the essential oil and flavor.

While the broth is simmering, grab a medium pot and bring the coconut milk to a low boil over medium-high heat. Once it’s bubbling, whisk in the red curry paste until it’s incorporated. Then turn off the heat and move this pot to the side.

Next, grab a large skillet or wok and melt some butter or coconut oil in it over medium heat. Once the fat is hot, add your chopped chicken thighs and cook them about 5 minutes. (If you don’t have chicken thighs on hand, chicken breasts will also work as a substitute.) Stir them around a bit just to make sure they’re cooking evenly and not sticking.

After 5 minutes, add your red onions and diced sweet potatoes. Cook these for 5 minutes more. At this point, the chicken should be browned and the onions slightly soft. Turn off the heat and set the skillet aside.

Going back to your broth, you want to remove the lemongrass, ginger and chili peppers with a handled sieve or slotted spoon and discard. Increase the heat to medium on the broth and carefully add in the coconut milk-curry mixture, chicken and veggie mixture, broccoli and bamboo shoots. Now you’ll let this simmer for 10 minutes to allow the potatoes to finish cooking and the broccoli to cook.

Lastly, you’ll turn off the heat and stir in the scallions and fresh lime juice. I highly recommend using fresh limes that have been sliced into lime wedges and squeezed as compared to the packaged lime juice you can buy in stores. This is going to add some freshness and the sour flavor component. Cover the coconut soup and allow it to rest for 10 minutes. Then ladle it up and enjoy the creamy, spicy, sweet, sour and salty flavors of this soup!

I hope you’ll love this hearty Thai soup so much you’ll want to make it again. One aspect that is great about this dish is it’s incredibly versatile. Next time, try experimenting with carrots, mushrooms, cilantro, fish sauce or noodles (in place of the potatoes). The possibilities are truly endless with this coconut soup.

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai coconut soup, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Green Curry
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Chicken Stir Fry

Otherwise, try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Hungarian Chicken Paprikash

Print

Thai Coconut Soup with Chicken

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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This will be one of the more flavorful, satisfying soups you will make. It’s packed with healthy fats from coconut milk, protein from the chicken thighs, a punch of spicy flavor from red curry paste and some chili peppers, and the nutrition of numerous vegetables plus a lemongrass- and ginger-infused broth.

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Ingredients

• 4 cups low-sodium chicken bone broth (or regular broth)
• 2 stalks fresh lemongrass, cut in half and smashed
• 1 medium knob of ginger, peeled and coarsely chopped
• 1–2 bird’s eye chili peppers, optional
• two 13.5-ounce cans coconut milk
• one 4-ounce jar Thai red curry paste
• 2 tablespoons grass-fed butter or coconut oil
• 2 pounds boneless skinless chicken thighs, chopped
• 2 red onions, chopped
• 2 large Japanese sweet potatoes, diced
• 1 head broccoli, chopped
• one 13.5-ounce can bamboo shoots, drained
• 1 bunch scallions, chopped
• juice of two limes

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Instructions

1. In a large pot or dutch oven, bring the broth, lemongrass, ginger, and optional chili peppers to a boil over medium-high heat. Decrease heat to medium-low and simmer while you prepare the rest of the ingredients.
2. In a medium pot, heat the coconut milk to a low boil over medium-high heat. Add the red curry paste and whisk to combine until smooth and fully incorporated. Turn off heat and set aside.
3. In a large skillet, heat the butter or oil over medium heat. Once the butter is melted or the oil is shimmering, add the chicken thighs and cook for 5 minutes, stirring occasionally. Add the onions and sweet potatoes and cook 5 minutes more. Turn off heat and set aside.
4. Remove the lemongrass, ginger and chili peppers from the broth with a handled sieve or slotted spoon and discard.
5. Increase heat to medium and add the coconut-curry mixture, chicken and vegetable saute, broccoli, and bamboo shoots. Simmer for 10 minutes.
6. Turn off the heat and add the scallions and lime juice. Stir, cover and allow the soup to rest for 10 minutes to allow the flavors to marry.

• Prep Time: 15 min
• Cook Time: 30 min
• Category: Soups, Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 bowl (575g)
• Calories: 505
• Sugar: 9.4g
• Fat: 32.9g
• Saturated Fat: 24.6g
• Unsaturated Fat: 5.3g
• Trans Fat: 0g
• Carbohydrates: 28.7g
• Fiber: 10.2g
• Protein: 30.6g
• Cholesterol: 106mg

Keywords: thai coconut soup, thai chicken coconut soup, thai soup, thai chicken soup

The post Thai Coconut Soup with Chicken & Ginger appeared first on Dr. Axe.

For being incredibly easy to prepare, hash really packs a punch. It’s essentially a dish made from diced or cubed potatoes, veggies, herbs and even meat — turkey bacon makes a tasty addition.

If you want to get really fancy, you can grate the potatoes, like homemade hash browns, but I love the simplicity of just chopping and cooking.

The best part about breakfast hash recipes is that they’re super easy to customize to your family’s tastes or what’s in the refrigerator. In my opinion, as long as you have garlic and onions, you really can’t go wrong!

Why Sweet Potatoes Beat Regular Potatoes

That said, this sweet potato hash recipe is my preferred way of making potato hash. For starters, I love swapping regular potatoes for sweet potatoes. They’re a strong anti-inflammatory ingredient and low on the glycemic scale.

Sweet potato recipes are also absolutely loaded with vitamins and minerals. When it comes to vitamin A, for instance, you’ll get nearly 700 percent of your recommended daily value!

The high amount of beta-carotene in sweet potatoes is also terrific for your skin, keeping it looking young and fresh — plus, it helps minimize wrinkles. Can we say miracle worker?

Most importantly, sweet potatoes are sweeter than regular potatoes, perfect for breakfast or a dinner with a little extra zest.

Other Key Ingredients

In addition to heart-healthy, immune-boosting, antioxidant rich sweet potatoes, this sweet potato breakfast hash packs a nutritious punch. Here are the other healthy ingredients that headline this recipe:

• Avocado oil: Cooking with a natural healthy fat is better than using refined oils, and few cooking oils are better than avocado oil. It can help with blood pressure, arthritis symptoms, skin issues and heart health.
• Bell peppers: Rich in vitamins C, A and B6, bell peppers are great for supporting immunity and skin health.
• Eggs: The eggs are options, but if you do make this a sweet potato hash with eggs recipe, you get an extra boost of protein and up the collagen count.

How to Make Sweet Potato Hash

The best part about sweet potato hash, of course, is making and eating it!

Start by preheating the oven to 350 degrees Fahrenheit. In the meantime, line a baking sheet with parchment paper.

Add all the ingredients to the tray, using your hands to toss in the avocado oil until well-combined. One less dish to wash!

Next, cook all the ingredients for 30 minutes or until the sweet potatoes are fork-tender. That’s your sign this potato hash recipe is done.

Add the sweet potato hash to a plate, top with egg (extra protein, yum!), cilantro and hot sauce.

Similar Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Hash Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Gluten Free

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Description

For being incredibly easy to prepare, sweet potato hash really packs a punch. It’s made with potatoes, veggies, herbs and optional toppings.

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Ingredients

• 2 sweet potatoes, cubed
• 2 tablespoons avocado oil
• 1 medium red onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• ½ teaspoon smoked paprika
• ½ teaspoon garlic
• ½ teaspoon oregano

Toppings:

• one pasture-raised egg, cooked any style
• fresh cilantro
• hot sauce

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Instructions

1. Preheat oven to 350 F.
2. Line a large baking sheet with parchment paper, and add all the ingredients, using your hands to toss in the oil until well combined.
3. Cook for 30 minutes or until potatoes are fork-tender.
4. Add to a plate, top with egg, cilantro and hot sauce.

Notes

• Feel free to add the meat of your choosing, such as turkey bacon, to top this recipe off.
• To make this recipe vegan, simply skip the egg topping.
• You can customize this dish to your liking, experimenting with different spices and/or additional veggies.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Breakfasts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 143g
• Calories: 158
• Sugar: 5.2g
• Sodium: 54mg
• Fat: 8.3g
• Saturated Fat: 1.2g
• Unsaturated Fat: 7.1g
• Trans Fat: 0g
• Carbohydrates: 18.4g
• Fiber: 3.2g
• Protein: 3.2g
• Cholesterol: 41mg

Keywords: sweet potato hash recipe, sweet potato breakfast hash, sweet potato hash with eggs,

The post Sweet Potato Hash Recipe appeared first on Dr. Axe.

While roasting or steaming Brussels sprouts and then adding a little butter can always work, the flavor goes up several notches when you add the below ingredients. This side dish is especially appropriate come holiday time, as it will make itself known at the table and can even satisfy a vegetarian as the primary dish because it’s a perfectly balanced macronutrient (carbs, fat and protein) meal.

Key Ingredients

The reason your mother or grandmother wanted you to eat nutrition-rich Brussels sprouts is because they are packed with antioxidants, vitamins (K, C and A are tops), minerals, fiber, omega-3s and a good amount of protein for a vegetable. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, lower glucose and cholesterol … need I go on?

This roasted Brussels sprouts recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots don’t just bump up the flavor either — they provide more vitamins and minerals to help aid the immune system and benefit the whole body.

While Brussels sprouts, apples and pecans are at their peak in the fall and winter, they’re available year-round, so try this recipe for a holiday gathering next to other great side dishes like sweet potato casserole or green bean casserole. It’s also great as a simple weeknight meal paired with my seared grass-fed steak. Now let’s get started on this oven roasted Brussels sprouts recipe.

How to Make Roasted Brussels Sprouts

You may be wondering: How do I roast Brussels sprouts? Should you cut Brussels sprouts in half before roasting? Do you have to steam Brussels sprouts before roasting?

We have you covered.

Begin by heating the oven to 350 degrees Fahrenheit and grabbing a 13 x 9-inch baking dish. That’s the only dish you’ll need for this recipe!

Add two pounds of trimmed (cutting off the stems without taking too much of the nutritious sprout) and halved Brussels sprouts to the dish. (We’re making enough for a crowd, but you could easily half this recipe for fewer people.)

Throw in two minced shallots and some sea salt and freshly ground pepper. Mix these around so all the veggies get some seasoning.

Next, pour in about a cup of white wine. If you want to avoid using wine, you could use chicken broth, but the wine is going to enhance the sweetness of the roasted Brussels sprouts and help them caramelize a bit.

Next top the sprouts with spoonfuls of ghee, making sure all areas of the dish have some ghee. Now pop the dish in the oven for 30 minutes.

The Brussels sprouts are going to get a little browned and steamed in the wine and ghee.

Take the dish out of the oven, and add the zest of one lemon, one diced sweet apple (such as Braeburn or Fuji), one cup pecan pieces and one teaspoon of chopped fresh thyme.

You can also add a half-cup grated Zamorano or Pecorino Romano cheese if you’d like. Zamorano is a mild, tasty cheese made from raw sheep milk, which has similar benefits as raw goat milk products. Pecorino is a hard, salty Italian cheese also made from sheep milk.

Stir gently to combine — then it’s back to the oven for 15 to 20 minutes, just until the Brussels sprouts and apple pieces are tender.

Serve up these roasted Brussels sprouts while they’re warm, and enjoy the sweet, nutty, tangy and buttery flavor. I love this dish with turkey or beef, but it also makes a filling veggie meal on its own and is great reheated.

It’s proof that not only are Brussels sprouts incredibly good for you, but they can taste incredible, too.

Roasted Brussels Sprouts Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 8
• Diet: Gluten Free

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Roasted Brussels sprouts with apples and pecans will have you wondering why you ever avoided (or maybe despised!) the tiny green cabbage. Make at holiday time to wow guests … or any cold weather time of year.

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Ingredients

• 2 pounds Brussels sprouts, washed, trimmed and halved
• 2 medium shallots, minced
• sea salt and freshly ground pepper, to taste
• 1 cup white wine
• ¼ cup ghee
• zest of 1 lemon
• 1 sweet apple, cored and diced
• 1 cup pecan pieces
• 1 teaspoon chopped fresh thyme, or ⅓ teaspoon dried
• ½ cup grated Zamorano or Pecorino Romano cheese (optional)

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Instructions

1. Heat the oven to 350 F.
2. In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper and mix together.
3. Pour the white wine into the dish and place spoonfuls of ghee on top of the sprouts, making sure all areas of the dish have ghee.
4. Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.
5. Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

Notes

• You can use chicken or vegetable broth in place of white wine if you prefer.
• The cheese is optional, and if you can’t find Zamorano or Pecorino Romano in the stores, you can use another healthy cheese, such as goat cheese.

• Prep Time: 10 min
• Cook Time: 50 min
• Category: Side Dishes
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 1 cup (191g)
• Calories: 225
• Sugar: 6.1g
• Sodium: 177mg
• Fat: 15.1g
• Saturated Fat: 4.5g
• Unsaturated Fat: 9.7g
• Trans Fat: 0.2g
• Carbohydrates: 16.6g
• Fiber: 6.2g
• Protein: 5.2g
• Cholesterol: 15mg

Keywords: oven roasted brussels sprouts, roasted brussels sprouts recipe, roasted brussel sprouts recipe

The post Roasted Brussels Sprouts with Apples & Pecans Recipe appeared first on Dr. Axe.

Also, it’s loaded with beneficial vitamin A and vitamin C. So perhaps you don’t know what to do with that can of pumpkin besides a pumpkin pie? Use it in this soup!

Pumpkin Cashew Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4
• Diet: Gluten Free

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Description

This pumpkin soups is loaded with nutrition, macronutrients (nice blend of carbs, fat and protein) and yes, flavor.

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Ingredients

• 1 tablespoon coconut oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 can organic pumpkin
• 1½ cups bone bone broth
• 1 jar roasted red peppers
• ⅓ cup sprouted cashew butter
• ½ teaspoon turmeric
• ½ teaspoon paprika
• 1 teaspoon maple syrup
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 1 tablespoon lemon juice
• ½ cup coconut milk
• ½ cup fresh parsley (optional)

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Instructions

1. Heat coconut oil over medium heat in a sauce pan.
2. Sauté onion then add garlic for two minutes.
3. Add everything but maple syrup, salt, pepper, lemon juice and coconut milk.
4. Bring to a boil, then allow to simmer for 5 minutes.
5. Stir in remaining ingredients.
6. Pour into blender and puree until smooth.
7. Serve in a bowl with parsley garnish.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Soups, Starters
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: one 8 oz. bowl
• Calories: 299
• Sugar: 7g
• Sodium: 291mg
• Fat: 21.4g
• Saturated Fat: 11.5g
• Unsaturated Fat: 8.7g
• Carbohydrates: 21g
• Fiber: 4.8g
• Protein: 11.1g
• Cholesterol: 0mg

Keywords: pumpkin cashew soup, pumpkin soup recipe

The post Pumpkin Cashew Soup Recipe appeared first on Dr. Axe.

While many sweet potato recipes are often relegated to a side dish, the potatoes take center stage at the table in my sweet potato casserole recipe. (A side dish that fits nicely next to this casserole? Our roasted Brussels sprouts recipe.)

Gluten- and meat-free, this is a healthy, delicious alternative to the calorie-packed versions, made with all-natural ingredients — there are no canned potatoes here! It’s perfect to serve around the holiday season or anytime you’re feeding a crowd.

Healthy Ingredients

What makes this a healthy sweet potato casserole? How many calories are in a sweet potato casserole? One serving is only 204 calories, and it’s still super-healthy thanks to the main ingredients:

1. Sweet potatoes

Are yams and sweet potatoes the same thing? No, and they’re actually entirely different plants. And while they’re similar, they have different nutrition profiles as well.

Which is healthier: potatoes or sweet potatoes? While they are similar in calories and carbs, sweet potatoes are slightly lower in both and have more fiber. As such, they can help with blood sugar balance, brain function, immune health, vision and weight management.

2. Pecans

Pecans supply a good amount of healthy fats, manganese, protein, fiber, copper, thiamine, magnesium, zinc and phosphorus. Thanks to these nutrients, pecans are great for supporting weight loss, heart health, brain function and more.

3. Coconut sugar

While you certainly don’t want to overdo it, coconut sugar makes for a healthier alternative to regular white sugar. That’s because it provides more vitamins, minerals and phytonutrients, making it a better choice for diabetics and anyone else looking to better gut balance.

4. Grass-fed butter

Another source of healthy fats, grass-fed butter, in moderation, is a healthier choice than processed butter products. It provides vitamin A, medium-chain triglycerides, conjugated linoleic acid and arachidonic acid, which all can boost health.

5. Coconut milk

High in manganese, copper, phosphorus, iron, magnesium, selenium, potassium, zinc and folate, mineral-rich coconut milk can benefits the heart, muscle mass, energy, weight management, digestion, blood sugar and join health.

6. Eggs

An excellent protein source, cage-free eggs are good for the eyes, heart, brain and skin.

How to Make Sweet Potato Casserole

How to do you make sweet potato casserole from scratch? While it takes a few hours to prepare, the amount of hands-on time is so minimal you’ll almost feel guilty about how easy this gluten-free sweet potato casserole recipe is — almost.

Ready to get your sweet potato fill? Let’s get started.

Preheat the oven to 400 degrees Fahrenheit while you prick the sweet potatoes with a fork. This ensures the insides remain fluffy while baking and keeps the potatoes from exploding in the oven.

Place them in a baking dish and bake for 60–90 minutes, until they’re cooked through and tender. When the potatoes are done, lower the oven temperature to 350 F — we’ll be back soon.

After letting the sweet potatoes cool off, peel the skins then place the potatoes in a large mixing bowl.

Let out any aggression while you mash them up, then add in half of the coconut sugar and butter, along with the coconut milk, vanilla, eggs and salt. Mix everything together until all ingredients are blended together.

Spread the mixture into a 9 x 13-inch baking dish. Now it’s time to get our hands dirty with this easy sweet potato casserole.

In a small mixing bowl, mix the rest of the coconut sugar with the Paleo flour (see our Paleo flour recipe). Add the rest of the butter and combine the ingredients with your hands until it resembles a crumble.

Stir in the pecans. This is my favorite part of this dish.

Spread the crumble over the sweet potatoes and bake for 30 minutes. Serve warm and enjoy.

This healthy sweet potato casserole is one of my favorite dishes to bring to holiday potlucks, or to serve at your own dinner. It’s always a crowd favorite, and it really is so simple to make.

You can get the kids helping in the kitchen with this recipe, too. They’d be great at peeling the potatoes (once they’ve cooled) or preparing the crumble.

I hope this healthy sweet potato casserole becomes a holiday favorite in your home like it is in mine!

Similar Recipes

Looking for other healthy recipes in the casserole category? Try these:

• Sweet Potato Hash Brown Casserole Recipe
• Vegetarian Egg Casserole Recipe
• Green Bean Casserole
• 45 Best Casserole Recipes (Including the Healthiest Chicken Casseroles!)

Here are a couple more sweet potato recipes as well:

• Sweet Potato Hash Recipe
• Whipped Sweet Potatoes Recipe
• Sweet Potato Latkes

Sweet Potato Casserole Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hours 15 minutes
• Yield: 12
• Diet: Gluten Free

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Gluten-free sweet potato casserole is good for you, delicious and easy to make. Here’s a great version of this holiday classic.

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Ingredients

• 2 pounds sweet potatoes (roughly 6 medium-sized)
• ¾ cup coconut sugar, divided
• 4 tablespoons unsalted butter, divided and softened
• ¼ cup coconut milk
• 2 eggs
• 1 teaspoon vanilla extract
• ¾ tablespoon salt
• ⅓ cup Paleo flour
• ¾ cup chopped pecans

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Instructions

1. Heat the oven to 400 F.
2. Prick the sweet potatoes using a fork and slice sweet potatoes lengthwise.
3. Place facedown on a baking sheet lined with parchment paper. Bake for 45 minutes or until easily pierced with a fork.
4. Reduce the oven temperature to 350 F.
5. Peel the skin off the sweet potatoes, place the meat in a large mixing bowl, and mash it with a fork or potato masher. Add half the coconut sugar and butter, along with the coconut milk, eggs, vanilla and salt. Mix until well blended.
6. Spread mixture evenly into a baking dish or cast iron skillet.
7. In a small mixing bowl, mix the other half of the coconut sugar along with the flour. Add the other half of the butter and combine the ingredients with your hands until it resembles a crumble. Stir in the pecans.
8. Spread the crumble mixture over the sweet potatoes and bake for 30 minutes. Serve warm.

Notes

• If coconut sugar is too much sugar for you, you can try other sugar alternatives, such as stevia or monk fruit.
• Opt for organic, grass-fed butter and cage-free, free-range eggs.

• Prep Time: 60 min
• Cook Time: 75 min
• Category: Main dish
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving (114g)
• Calories: 204
• Sugar: 16.2g
• Sodium: 376mg
• Fat: 2.8g
• Saturated Fat: 3g
• Unsaturated Fat: 4.2g
• Trans Fat: 0.2g
• Carbohydrates: 31.2g
• Fiber: 3g
• Protein: 3.1g
• Cholesterol: 38mg

Keywords: easy sweet potato casserole, healthy sweet potato casserole, sweet potato casserole recipe

The post Healthy & Easy Sweet Potato Casserole Recipe appeared first on Dr. Axe.

Get ready to fall in love with my pozole verde de pollo recipe, which you can make with chicken or without (for a vegetarian version).

What Is Pozole Verde?

Have you heard of pozole verde before? It’s not as common at Mexican restaurants as, say, tacos. But it’s become a new favorite at my house.

Pozole likely originated in the Mexican state of Guerrero, though it’s eaten throughout the country. You’ll often find it at large family gatherings, since you can make a big ole pot of it and serve a lot of people. It’s pronounced “po-sol-e,” and the name gives you a clue as to what the dish is — pozole is the Aztec word for hominy.

While there are many variations of pozole, the one thing that never changes is that hominy is a main ingredient. If you’ve never eaten or cooked with hominy before, you’re in for a treat. Hominy is essentially whole corn kernels that have been soaked in an alkaline solution to get rid of the hull and sometimes the germ.

The soaking process causes hominy to swell in size — it’s much larger than a normal corn kernel — and really dials up the flavor. Rather than detract from hominy’s nutritional value, nixtamalization, as the soaking process is called, actually improves hominy’s nutritional value by making it easier for the body to absorb the vitamins.

Once the hominy’s soaked, it can be ground up, either to make grits or masa for tortillas. It can also be dried, similar to beans, or cooked and canned. If you purchase dried hominy, you can prepare it the same way you would dried beans.

Hominy really makes pozole, but the color of the stew changes depending on what ingredients are in it. Most contain pork along with the hominy, but some use chicken. I don’t recommend pork, so if you’re eating meat, go with chicken for this dish. In a vegetarian pozole verde, beans are substituted for the meat.

Pozole verde, or “green hominy,” gets its hue from the tomatillos, jalapeños and spinach we’ll add in, but there are also red and white variations of the stew. Pozole blanco eliminates red and green salsas and chilies, while pozole rojo uses strong red ones.

Traditional toppings included hot sauce, cilantro, avocado, sour cream, corn chips and, of course, a squeeze of fresh lime over it all. It’s basically a taco bowl in the form of a stew!

How to Make Pozole Verde

So let’s talk about this particular Mexican chicken pozole verde recipe. To make things quicker, I’ve opted for a 25-ounce can of hominy to make this an easy weeknight recipe, but if preparing dried hominy tickles your fancy, you can do that. Shredded chicken or fava beans can take the place of the pork traditionally used in pozole verde.

First, make up the chicken, if you’re having meat. Open up the can of hominy, rinse well in a colander and add to a large pot (big enough to hold a whole chicken).

Take a whole chicken and cut into four parts: two leg/thigh portion and two bone-in breasts. Add the pieces to the pot.

(No meat? Use one cup of fava beans with the shredded cabbage and spinach later in the recipe.)

Cover the chicken with water and stir, making sure all the chicken is fully submerged. Bring it to boil. Lower to medium-low temperature and cook for one hour.

After the hour, turn off the stovetop and remove the chicken from the soup mixture and let it cool in a dish.

Meanwhile, chop all of the veggies. Place avocado oil in a sauté pot along with the garlic, tomatillos, jalapeño, cumin, salt and pepper.

Sauté for around 10 minutes. Add the veggies into a food processor/blender and process until smooth.

Add the spinach and sliced cabbage to the hominy soup, and turn the burner back on to low.

Simmer these veggies for around 15 minutes.

Shred the chicken and add to the large pot, along with the mixture from the food processor. Stir well and re-heat until ready to serve.

Serve the vegetarian or chicken poloze verde warm with your choice of garnishes, such as sliced radishes and/or avocado, fresh lime wedges, pumpkin seeds and fresh cilantro. You may also choose to add shredded goat cheddar cheese.

Pozole Verde Recipe

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• Author: Dr. Josh Axe
• Total Time: 23 minute
• Yield: 8
• Diet: Gluten Free

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This Mexican stew with chicken or fava beans hits all the right notes and will wow your guests or family. Get ready to fall in love with this pozole verde recipe.

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Ingredients

• 25-ounce can of hominy
• whole chicken, cut in four parts (use 1 cup fava beans if vegetarian)
• 1 tablespoon avocado oil
• 4 cloves garlic, minced
• ½ onion, sliced
• 5 tomatillos, chopped
• 2 poblano peppers, sliced and deseeded
• 1 jalapeño, sliced and deseeded
• 1 tablespoon cumin
• ½ teaspoon sea salt
• ½ teaspoon pepper
• 2 cups red cabbage, shredded
• 3 cups spinach
• optional garnishes: shredded goat cheddar cheese, sliced radishes and/or avocado, chopped onions, fresh lime wedges, pumpkin seeds and fresh cilantro

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Instructions

1. Open up the can of hominy, rinse well in a colander and add to a large pot (big enough to hold a whole chicken).
2. Take a whole chicken and cut into four parts: two leg/thigh portion and two bone-in breasts. Add the pieces to the pot. (No meat? Use one cup of fava beans with the shredded cabbage and spinach later in the recipe.)
3. Cover the chicken with water and stir, making sure all the chicken is fully submerged. Bring it to boil. Lower to medium-low temperature and cook for one hour.
4. After the hour, turn off the stovetop and remove the chicken from the soup mixture and let it cool in a dish.
5. Chop all of the veggies. Place avocado oil in a sauté pan along with the garlic, onion, tomatillos, poblano and jalapeño peppers, cumin, salt and pepper. Sauté for around 10 minutes.
6. Add the veggies into a food processor/blender and process until smooth.
7. Add the spinach and sliced cabbage to the hominy soup, and turn the burner back on to low. Simmer these veggies for around 15 minutes.
8. Shred the chicken and add to the large pot, along with the mixture from the food processor. Stir well and re-heat until ready to serve.
9. Serve the vegetarian or chicken poloze verde warm with your choice of garnishes.

• Prep Time: 20 min
• Cook Time: 1 hr 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 281g
• Calories: 239
• Sugar: 4g
• Sodium: 558mg
• Fat: 6.3g
• Saturated Fat: 1.2g
• Unsaturated Fat: 4.1g
• Trans Fat: 0g
• Carbohydrates: 18.1g
• Fiber: 3.7g
• Protein: 26.9g
• Cholesterol: 78mg

Keywords: pozole verde, chicken pozole verde, vegetarian pozole verde, pozole verde de pollo

The post Mexican Chicken Pozole Verde Recipe appeared first on Dr. Axe.

When you think of pickling, your mind probably goes straight to pickles, but did you know you can actually pickle a number of different vegetables? Pickling foods is a way of preserving them and, with some foods (like these green beans!), fermenting them for improved gut health.

While you’ll need to let a few weeks pass before you can eat these pickled green beans — or dilly beans, depending on where you’re from — they’re well worth it.

Benefits of Green Beans

Green beans are a legume that’s loaded with health benefits. Did you know that there are more than 130 kinds? You might see them called snap beans or string beans, but rest assured, they all share the same health benefits.

Because green beans are full of starch and fiber,  they’re not processed by the digestive system immediately, letting the body absorb the nutrients and positively affecting your health long after you’ve finished eating. It’s one of the reasons why green beans are great if you’re managing or trying to prevent diabetes. As a low glycemic index food, the carbohydrates found in green beans are released slowly, allowing time for your body to adjust, rather than spiking and dipping your blood sugar.

If you’re looking for antioxidants, you can find them in green beans. Antioxidants help to fight the free radicals that damage the body and contribute to disease.

How to Make Pickled Green Beans

First, make sure you have around five pint jars with lids (and maybe rings) ready to go. They need to be cleaned and sterilized. Running them through the dishwasher is the best way. No dishwasher? Then clean with warm, soapy water.

It’s time to prepare these pickled green beans! Prepare the beans by cutting the ends off and making sure they can fit in the jar. For beans that are too long, cut in half.

In a medium bowl, combine the apple cider vinegar, maple sugar, water and salt, whisking until salt is dissolved. Transfer the liquid to a pot and bring to a boil.

Next, loosely pack each jar with some of the dill (even distributed between the five jars) and the beans.

Once the pickling liquid boils, ladle it into each jar, filling nearly to the top. Let the pickling mix cool to room temperature, which may take up to 10 hours.

Once the pickling liquid is cool, seal the jars with lids (and potentially rings). Place in a cool, dark place and allow the green beans to ferment for two to three weeks.

If you have any jars that aren’t sealing properly, stick them in the refrigerator and consume within a week.

Canning dilly beans has never been easier! I love eating these green beans as a snack, adding them to salads or serving them as a room temperature side.

Once you get used to making these pickled green beans, you can start to try different variations of the recipe. Some recipes call for dill seeds; others turn this into a spicy dish by adding red pepper flakes or cayenne pepper.

Pickled Green Beans Recipe

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• Author: Dr. Josh Axe
• Total Time: 2–3 weeks
• Yield: 10
• Diet: Vegan

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When you think of pickling, cucumbers becoming pickles comes to mind. But did you know you can actually pickle a number of different vegetables? Green beans are a top choice. It’s easy to do and makes for a great snack or side dish.

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Ingredients

• 5 pint glass jars and lids (like Ball jars), thoroughly cleaned and sterilized
• 2 pounds fresh green beans, ends chopped off
• 1 cup apple cider vinegar
• 2 cups warm water
• 1 tablespoon maple sugar
• 1 tablespoon sea salt
• 3 tablespoons fresh dill, optional

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Instructions

1. First, clean and sterilize the jars. Running them through the dishwasher is the best way. No dishwasher? Then clean with warm, soapy water.
2. Prepare the beans by cutting the ends off and making sure they can fit in the jar. For beans that are too long, cut in half.
3. In a medium bowl, combine vinegar, water, maple sugar and salt, whisking until salt is dissolved.
4. Transfer to a pot and bring to a boil.
5. While the liquid mixture is on the stovetop, loosely pack each jar with some of the dill (even distributed between the 5 jars) and the beans.
6. When liquid boils, ladle the pickling liquid into each jar, filling nearly to the top. Allow it to cool to room temperature, around 10 hours.
7. When cooled, seal the jars with lids (and potentially rings). Allow green beans to ferment for 2 to 3 weeks in a cool, dark space before serving.
8. Refrigerate any jars that do not seal properly and consume within a week.

Notes

Once you get used to making these pickled green beans, you can start to try different variations of the recipe. Some recipes call for dill seeds; others turn this into a spicy dish by adding red pepper flakes or cayenne pepper.

• Prep Time: 10 min
• Category: Snacks, Side Dishes
• Method: Pickling
• Cuisine: American

Nutrition

• Serving Size: 165g
• Calories: 36
• Sugar: 3.8g
• Sodium: 170mg
• Fat: 0.2g
• Saturated Fat: 0g
• Unsaturated Fat: 0.1g
• Trans Fat: 0g
• Carbohydrates: 7.4g
• Fiber: 2.4g
• Protein: 1.6g
• Cholesterol: 0mg

Keywords: pickled green beans, dilly beans

The post Pickled Green Beans (Dilly Beans) appeared first on Dr. Axe.

Instead, eating fresh, whole foods will help you feel great, both on the inside and outside. That’s why I highly recommend my Secret Cucumber Detox Soup recipe.

Detox Soup Ingredients

This cucumber detox soup is one of my favorite recipes when I want to hit the “reset” button on my diet. It’s packed with cucumber, renowned for cleansing the liver, our body’s main detoxing organ.

In fact, cucumbers are one of the best detoxifying foods. They contain compounds called cucurbitacins, which are known to support digestive function. These compounds can help keep the liver healthy, assist in elimination, help protect the gastrointestinal tract and also potentially reduce fluid retention.

Cucumbers are also considered a natural diuretic food, meaning they can help the body produce more urine to carry out toxins and waste. It’s why cucumber water is a simple detox drink.

Lemons help keep your skin healthy and glowing thanks to their antioxidant content. Antioxidants help fight off free radicals and prevent oxidative damage, which accounts for the many benefits of lemon water for skin.

Apple cider vinegar is another powerful detoxifier. It can help balance your pH, encourage lymphatic drainage and enhance circulation. It’s also a main ingredient of my Secret Detox Drink to get a concentrated megadose of health-promoting ingredients that can aid in detoxification.

This detox soup also includes avocado and olive oil, which adds healthy fats and a creamy texture. The sea salt helps to push waste through the body, release toxins and improve digestion.

If you’ve had a particularly indulgent weekend, try this Secret Cucumber Detox Soup to feel cleansed.

How to Make a Detox Soup

Start by adding the cucumber, onion, olive oil, lemon juice, vinegar and water into a high-powered blender. Puree on high until the mix is smooth.

Then add in the chili powder, salt and remaining ingredients and blend together.

Garnish this detox soup with cucumber slices on top and smoked paprika and serve. This refreshing cucumber soup makes for a healthy low-calorie side dish or snack. It’s also ready in minutes, and because it’s served cool, this cucumber soup is portable, excellent for taking to work. You won’t believe how good a detox can taste!

Cucumber Detox Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 8 min
• Yield: 4
• Diet: Vegan

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Eating fresh, whole foods will help you feel great, both on the inside and outside. This cucumber detox soup delivers.

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Ingredients

• 1 cucumber (peeled and de-seeded plus additional cucumber for garnish)
• 1 tablespoon onion (minced)
• 1 avocado
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon apple cider vinegar
• 1 cup water
• ¼ teaspoon sea salt
• ¼ teaspoon chili powder
• 1 dash of cayenne pepper
• smoked paprika for garnish

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Instructions

1. Throw all ingredients into a high-powered blender and blend on high speed until smooth.
2. Serve, garnishing with extra cucumber cubes and smoked paprika if desired.

• Prep Time: 5 min
• Category: Soups, Side Dishes
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (174g)
• Calories: 121
• Sugar: 1.3
• Sodium: 157mg
• Fat: 10.9g
• Saturated Fat: 1.6g
• Unsaturated Fat: 8.7g
• Trans Fat: 0g
• Carbohydrates: 6.2g
• Fiber: 4g
• Protein: 1.4g
• Cholesterol: 0mg

Keywords: cucumber detox soup, detox soup, cucumber soup

The post Secret Cucumber Detox Soup Recipe appeared first on Dr. Axe.

This simple recipe is a delicious way to showcase the season’s fresh produce with minimal effort — and minimal heat during those steamy evenings. Make this summer sautéed veggies recipe after a farmers market haul with the best-quality vegetables you can find. It’s worth it!

Key Ingredients

This summer sautéed vegetables recipe uses nothing but healthy ingredients. Here are the key players in this sautéed veggies recipe:

• Zucchini — Loaded with vitamins and minerals, zucchini is a summer vegetable that provides an array of antioxidants that combat inflammation. It’s also good for the gut, eyes, thyroid and adrenals.
• Yellow squash — As a low-carb vegetable, yellow squash nutrition offers a healthy dose of vtiamin C, potassium, iron, vitamin K and B vitamins, and it can be eaten as part of a low-carb diet.
• Grape tomato — No matter the type — in this case, grape tomatoes — tomato nutrition is great for combatting chronic disease and inflammation, and it’s great for heart, eye, skin and bone health.
• Coconut oil — Coconut oil supplies healthy fats and is a much healthier option than hydrogenated cooking oils.
• Garlic — Supplying flavonoids, oligosaccharides, amino acids, allicin and sulfur, garlic is great for protecting against disease, including heart disease, cancer, diabetes, dementia and more.
• Oregano — Another powerful super herb, oregano is an antioxidant, antibacterial, anti-inflammatory powerhouse that supports immunity and boosts overall health.

How to Make Summer Sautéed Veggies

Start by heating coconut oil in a large skillet over medium-high heat. Add the garlic, and cook for about 30 seconds, stirring to make sure it doesn’t burn.

Add in the zucchini, squash, salt and pepper. Let those cook for three minutes, stirring occasionally.

Next, add in the red and yellow tomatoes. How awesome do all these colors look together?

Continue cooking these summer sautéed veggies for about another three minutes, until the vegetables are just tender. Then remove from the heat, stir in the fresh oregano and serve.

These summer sautéed veggies are perfect as a side dish with grilled meats. They also taste just as good when they’re at room temperature.

Take them to your next cookout, and enjoy.

Summer Sautéed Veggies Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 4 servings
• Diet: Gluten Free

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This summer sautéed veggies recipe is delicious and healthy! It’s packed full of nutrients like vitamin A and vitamin C and tastes great too!

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Ingredients

• 1 tablespoon coconut oil
• 5 cloves garlic, sliced
• 2 yellow squash, halved and sliced
• 1 zucchini, halved and sliced
• 1 cup red grape tomatoes
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 2 tablespoons chopped fresh oregano

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Instructions

1. In a large skillet, heat oil over medium-high heat.
2. Add garlic and cook, stirring for about 30 seconds.
3. Add yellow squash, zucchini, salt and pepper. Stir and cook for about 3 minutes.
4. Stir in the tomatoes and continue cooking just until vegetables are tender (about 3 more minutes).
5. Remove from heat and stir in the oregano.

Notes

• You can add any other vegetables of your choosing to alter the recipe and change the flavor profile.
• If you don’t have coconut oil handy or prefer another cooking, that’s fine. Just make sure it’s a healthy one, such as avocado oil or sesame oil.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Side Dishes
• Method: Sautee
• Cuisine: American

Nutrition

• Serving Size: 194g
• Calories: 71
• Sugar: 4.3g
• Sodium: 244mg
• Fat: 3.9g
• Saturated Fat: 3.1g
• Unsaturated Fat: 0.8g
• Trans Fat: 0g
• Carbohydrates: 8.8g
• Fiber: 3.3g
• Protein: 2.7g
• Cholesterol: 0mg

Keywords: sauteed veggies, summer sauteed vegetables, summer sauteed veggies recipe, sauteed veggies recipe, sauteed vegetables recipe, summer sauteed vegetables recipe

The post Summer Sautéed Veggies Recipe appeared first on Dr. Axe.

To remedy this, I have a few tricks up my sleeve. First, pick up some fresh asparagus at your local farmer’s market or supermarket. It’s the prime season now.

The next is to make a delicious vegan and vegetarian dish that deserves its place as the main — no meat here. (It can also serve as a top-notch side dish.) This baked asparagus dish served in a portobello mushroom with arugula, quinoa and red onion will delight any diner.

Best Way to Cook Asparagus?

There are various ways you can cook asparagus, like sautéing in a pan or boiling. But I find those can be difficult for asparagus lovers-in-training. Sautéing can take longer than expected or leave asparagus too crunchy for the taste of some, while boiling or even steaming always runs the risk of overcooking, plus an ice bath is required afterwards to keep the vegetable from cooking even after it’s been removed from the pot.

For most dishes, my preferred way of cooking asparagus is to bake it. Not only is this easy, but the cleanup is minimal, and we could all use less dishes to wash after dinner. Because none of the flavor is lost to water, roasting also ensures you get an intense asparagus flavor.

Asparagus Nutrition

When you eat asparagus, though, you get more than just a great-tasting vegetable. Asparagus nutrition is pretty impressive: about five spears have no fat and only 20 calories, but they’re packed with antioxidant and anti-inflammatory properties, which help prevent disease.

One serving of asparagus has nearly double your daily allowance of vitamin K, which helps blood clot properly and increases bone strength, and a ton of vitamin C.

Asparagus also helps feed good bacteria in our digestive tract, which allows for better nutrient absorption and a lower risk of allergies. Women who are pregnant should also chow down on asparagus; it’s loaded with folate, which helps promote a healthy pregnancy. In fact, folate is one of the main ingredients in pre-natal vitamins.

And finally, if you find things aren’t moving through your body as quickly as you’d like, adding asparagus can help. It’s chock-full of fiber, which helps food move more quickly and easily through the gut.

How to Bake Asparagus

Now that I’ve sold you on it, let’s make this baked asparagus! We’ll start by preheating the oven and whisking together the dressing ingredients. I love using coconut aminos as a soy-free alternative to soy sauce. This dressing is super simple to make; try it on your favorite salad! Add salt and pepper to taste here.

Next, line a baking sheet with parchment paper and place the asparagus on it. Drizzle the spears with avocado oil, then add the salt, pepper and onions, mixing it all up until well combined. If you haven’t tried avocado oil, I highly recommend it. It’s full of nutritious benefits and is great for when you’re cooking at a high temperature and extra virgin olive oil won’t do.

Next, place the portobello mushrooms on a parchment-lined baking sheet. Portobellos are nice and hearty, and are an excellent way to get a meat-like texture in vegetarian meals.

Place both of the baking sheets in the oven and bake for 10–15 minutes.

When the ‘shrooms and asparagus are done, place the mushrooms face up on a plate. Fill them with the arugula, quinoa, asparagus and onions.

Because we’ve added protein-rich quinoa, this baked asparagus is super hearty. The arugula also adds a nice bite to the flavor.

Drizzle each mushroom and topping with the dressing and serve your baked asparagus.

Print

Baked Asparagus Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 4
• Diet: Vegan

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Forget the mushy asparagus you may have eaten in the past. This baked asparagus dish served in a portobello mushroom with arugula, quinoa and red onion will delight any diner.

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Ingredients

Dressing:

• ½ red onion, sliced lengthwise
• 1 shallot, minced
• 1 teaspoon brown rice vinegar
• 1 teaspoon coconut aminos
• 1 tablespoon sesame oil
• 1 teaspoon lime juice
• salt and pepper to taste

Main dish:

• 1 tablespoon avocado oil
• 1 bunch asparagus
• salt and pepper to taste
• 4–6 portobello mushrooms, stems removed
• 2 cup arugula
• 1 cup quinoa, cooked (¼ cup uncooked)

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Instructions

1. Preheat the oven to 350 F.
2. First cook the quinoa, in a small pot on the stovetop. Follow package instructions but usually this takes around 15 minutes once it boils.
3. In a medium bowl, whisk all the dressing ingredients together and adjust if necessary.
4. Place the asparagus on a baking sheet lined with parchment paper
5. Add avocado oil, salt, pepper and onions, tossing until mixture is well combined.
6. On a separate baking sheet lined with parchment paper, place the mushrooms face down.
7. Add both baking sheets to the oven and bake for 10–15 minutes.
8. Place mushrooms face up on plate and add arugula, quinoa, asparagus and onions.
9. Drizzle with dressing and serve.

Notes

For some extra flavor, add some soft goat cheese to each serving. You can make this the main dish or also use as a side dish.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Main Dishes, Side Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving (263g)
• Calories: 168
• Sugar: 5.8g
• Sodium: 204mg
• Fat: 8.3g
• Saturated Fat: 1.1g
• Unsaturated Fat: 6.7g
• Trans Fat: 0g
• Carbohydrates: 19.7g
• Fiber: 4.8g
• Protein: 6.5g
• Cholesterol: 0mg

Keywords: baked asparagus recipe

The post Baked Asparagus Recipe, with Portobello Mushroom appeared first on Dr. Axe.

Side dishes are often heavier than the main — think rice, starchy potatoes or pasta. This penchant for carb-heavy sides probably stems from the limp, overcooked veggies and sad iceberg salads many of us endured in our youth. But no more! There’s no reason not to have a side that’s full of flavor and easy to make.

These Lemon Garlic Green Beans recipe is not your grandma’s recipe. They require only a handful of ingredients and just 15 minutes, but are a tasty complement to your favorite meals, like burgers and grilled chicken. Kitchen novices, this is a terrific recipe to boost your cooking confidence.

Green beans nutrition is also outstanding. High in fiber, green beans also exhibit strong antioxidant activity that protects from various diseases, including cancer, diabetes and heart disease.

And garlic nutrition? Eating garlic regularly is not only good for us — it has been linked to reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

Heat the coconut oil (or ghee) in a large skillet over medium-high heat. Add in the green beans and garlic and stir fry until the beans are a bit crispy.

Next, reduce the heat to medium. Add in the lemon juice, lemon peel, salt and pepper. Cover the pan and steam the lemon pepper green beans for 2–3 minutes, stirring occasionally.

Transfer the beans to a serving bowl and sprinkle with grated lemon rind. Serve immediately.

Enjoy these lemon garlic green beans the next time you want a lighter side dish with minimal effort.

Lemon Garlic Beans Recipe

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• Author: Dr. Josh Axe
• Total Time: 17 minutes
• Yield: 6
• Diet: Vegan

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These Lemon Garlic Green Beans recipe is not your grandma’s recipe. They require only a handful of ingredients and just 15 minutes, but are a tasty complement to your favorite meals, like burgers and grilled chicken. Kitchen novices, this is a terrific recipe to boost your cooking confidence.

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Ingredients

• 3 pounds fresh green beans
• 2 tablespoons coconut oil or ghee
• 2 cloves garlic, minced
• ¼ cup lemon juice
• 2 teaspoons grated lemon zest
• black pepper to taste
• sea salt to taste

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Instructions

1. Rinse the green beans in water and then cut off the stems.
2. In large skillet over medium heat, melt the coconut oil or ghee. Add the greens beans and garlic, then stir-fry until crisp and tender, about 10 minutes.
3. Reduce heat to low; add lemon juice, lemon peel, pepper and salt. Cover and let steam for 2–3 minutes, stirring occasionally.
4. Transfer to serving bowl and serve immediately.

• Prep Time: 5 min
• Cook Time: 12 min
• Category: Side Dishes
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (245g)
• Calories: 114
• Sugar: 7.7g
• Sodium: 111mg
• Fat: 5.1g
• Saturated Fat: 4g
• Unsaturated Fat: 0.6g
• Trans Fat: 0g
• Carbohydrates: 17g
• Fiber: 6.2g
• Protein: 4.3g
• Cholesterol: 0mg

Keywords: lemon garlic green beans recipe, green beans recipe, garlic green beans, lemon green beans, lemon pepper green beans

The post Lemon Garlic Green Beans Recipe appeared first on Dr. Axe.

Making this homemade recipe is one of the best ways you can reap all of the awesome beef bone broth benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions. I hope you try making this delicious and nourishing beef bone broth recipe today.

What Is Bone Broth Good for?

Bone broths have been staples of traditional diets around the world for centuries. What are the benefits of bone broth? Not only are they both flavor- and nutrient-dense, they’re also easy to digest and able to boost internal healing thanks to key components like gelatin, which research shows can help support intestinal health and integrity.

In addition to gelatin and collagen, the long simmering of the beef bones and ligaments also releases beneficial amino acids like proline, glycine and glutamine. These amino acids are key to metabolic processes, including the support of bone mineral density, muscle tissue creation and repair. Glycine, in particular, protects against muscle wasting.

In case you were wondering, the benefits of beef bone broth and chicken bone broth are very similar, so you really can’t go wrong choosing either one!

What is the difference between bone broth and stock? They’re usually very similar or even exactly the same in terms of ingredients, but bone broths are typically cooked significantly longer than stocks. Broth is cooked for an even shorter time span than stock. So if you have to choose between the two, opt for bone broth every time.

Are you wondering: Can I drink bone broth on a fast? You certainly can. In fact, I’m a huge fan of periodically doing a bone broth fast.

Beef Bone Broth Recipes

People are sometimes at a loss for the best way to consume bone broth on a daily basis. Do you just drink bone broth? You certainly can, but there are so many ways you can use bone broth. Whether you choose chicken or beef bone broth, the options are pretty endless.

But wait, which is better: chicken bone broth or beef bone broth? That mainly comes down to personal taste preference. Choosing between the two can also be based on what goes better with a recipe.

Some recipes like Vietnamese pho or beef bone vegetable soup are clearly best with a beef bone broth. For other dishes like Baked Chile Relleno Casserole or Slow Cooker Chicken Gumbo, chicken bone broth is the perfect addition.

Here are some other mouthwatering ways to use beef bone broth:

• Slow Cooker Beef Stew Recipe
• Onion Soup Recipe
• Bone Broth-Braised Short Ribs Recipe with Garlic and Thyme

Nutrition Facts

If you use all organic ingredients, you’ll be making a delicious organic beef bone broth recipe. It’s especially important to opt for organic bones to avoid factory-farmed meats. If you’re really short on time, you can always purchase high-quality bone broth from your local health food store, or try a protein powder made from bone broth.

The exact nutrition facts for beef bone broth will vary from batch to batch because it depends upon the exact ingredients you choose to use, how long you cook the broth for, how much fat you skim off the top, etc.

In general, homemade beef broth is low in calories and fat, contains a notable amount of protein and zero grams of sugar and carbs.  The amount of sodium depends upon how much sea salt you use.

Is this a beef bone marrow broth recipe? It definitely is! I recommend opting for beef bones with marrow, which are naturally rich in collagen. To maximize beef bone broth nutrition and quality, the best bones for bone broth come from organically-raised and — in the case of beef — grass-fed animals.

How to Make Beef Bone Broth

Making beef bone broth is just as easy as making my chicken bone broth recipe. All you have to do is combine all of the ingredients in a slow cooker and let it simmer for at least 36 hours (that might require you to run three cycles on your slow cooker unless you have one that allows you to set it for 36 hours). This is truly a pretty effortless beef bone broth slow cooker recipe.

Otherwise, you can also cook on the stovetop in a large stock pot. (See below.)

Why so much more time than a chicken bone broth? It’s because the beneficial components of beef bones take longer to release.

Begin to place the ingredients in a 10-quart capacity slow cooker, starting with the beef bones. Add the veggies and remaining dry ingredients.

Add the water. For the stovetop version, bring to a boil over high heat, then reduce heat and simmer gently. For the slow cooker version, simply turn it on and set to 12 hours (be ready for two more cycles, so set your timer on your watch or in house).

For either version, skim the fat that rises to the surface occasionally. Simmer for 36 to 48 hours.

Remove from heat and allow to cool slightly. Discard all solids. Strain the remainder through a colander.

After straining, let stock cool to room temperature, cover and chill.

Place in the refrigerator and use within a week. Otherwise, you can freeze your homemade beef bone broth for up to three months.

That’s all! See, making homemade bone broth is not as hard as you’d think!

Beef Bone Broth Recipe

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• Author: Dr. Josh Axe
• Total Time: 48 hours 10 minutes
• Yield: Varies
• Diet: Gluten Free

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Making this homemade recipe is one of the best ways you can reap all of the awesome beef bone broth benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions.

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Ingredients

• 4 pounds beef bones with marrow
• 4 carrots, chopped
• 4 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• ½ teaspoon sea salt
• 1 teaspoon whole peppercorns
• 2 bay leaves
• 3 sprigs fresh thyme
• 6 sprigs parsley
• ¼ cup apple cider vinegar
• 20 cups cold water

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Instructions

1. Place all ingredients in a 10 quart capacity slow cooker or large stock pot on the stove.
2. Add in water.
3. Turn on the slow cooker and prepare to cook for at least 36 hours, so that might mean 3 cycles on the standard slow cooker that has a maximum 12-hour setting (unless you can set your slow cooker for 36 hours).
4. If cooking on a stovetop, bring the large pot to a boil over high heat; reduce and simmer gently.
5. In slow cooker or pot, skim the fat that rises to the surface occasionally.
6. Simmer for 36 to 48 hours.
7. Remove from heat and allow to cool slightly.
8. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
9. Refrigerate and use within a week. Or freeze for up to 3 months.

• Prep Time: 10 min
• Cook Time: 48 hours
• Category: Soups
• Method: Stovetop, Slow Cooker
• Cuisine: American

Keywords: beef bone broth recipe

The post Beef Bone Broth Recipe appeared first on Dr. Axe.

Are the benefits of chicken bone broth from your local grocery store the same? For starters, you have no idea exactly how that broth was made. One of the keys to a health-boosting bone broth is the long cooking time (at least 24 hours), because this infuses it with all of the beneficial nutrients. Another problem with many store-bought broths and stocks is their inclusion of some of the worst ingredients and chemicals.

To reap the awesome benefits of chicken broth, you should try this easy-to-make recipe for your digestive system and more today!

What Is the Difference Between Bone Broth and Stock?

Chicken bone broth and chicken stock … are they just two different names for the same thing? Broth, bone broth and stock are similar yet notably different. Broth is typically created using meat, vegetables and herbs. Stock includes vegetables and herbs too, but it also includes animal bones which often have meat attached. While broth is only cooked for 45 minutes to two hours, stock is usually cooked for at least four to six hours.

So what is the difference between bone broth and stock? Bone broth and stock are basically the same, but the cooking time is what differentiates the two. Bone broth takes the upmost claim to flavor and nutrition fame with the inclusion of bones like stock, but it gets cooked for a much longer period of time — typically 24 hours at the least (and often significantly longer).

There’s nothing like homemade chicken bone broth, but if you don’t have the time to make it, there are high-quality protein powders made from chicken bone broth on the market today so you don’t have to miss out on chicken bone broth health benefits.

Which Is Better: Chicken Bone Broth or Beef Bone Broth?

Let’s start off by saying choosing beef bone broth vs. chicken broth is often a matter of personal preference. Some people just prefer the taste of one meat broth over another. Chicken bone broth is often described as having a lighter flavor, while beef bone broth has a richer taste.

The health benefits of beef and chicken bone broth are very similar. Both bone broths are easy for the body to digest and soothing to the digestive system. They’re also both consumed by many people to boost skin and joint health. Either broth can be used on a bone broth fast.

It can be advantageous to cook beef bone broth on the longer side of the 24 to 48 hour spectrum since beef bones are thicker than chicken bones. In general, I don’t recommend beef or chicken bone broth instant pot recipes because they’re cooked at a higher temperature for less time.

Recipe Nutrition Facts

The exact nutrition content of this chicken bone broth recipe will vary depending on a number of factors, including the exact ingredients used, the length of cooking time and how much fat is skimmed off the top. In general, chicken bone broth nutrition is low in calories, fat and carbs, which makes sense because the chicken parts and vegetables are all removed at the end.

In terms of sodium: you are in control of how much salt you put in it, but for this recipe, I recommend about a teaspoon of high-quality pink Himalayan sea salt.

There are several variations on making chicken broth (including instant pot chicken bone broth, chicken feet bone broth or a whole chicken bone broth recipe). As I indicate in this recipe, you can use various chicken parts, or you can use an entire chicken. Either way, I would not reduce the cooking time.

How to Make Chicken Bone Broth

How do you make stock from chicken bones? It’s really not hard at all! This chicken bone broth slow cooker recipe basically entails putting all of the ingredients into the slow cooker (or stock pot) and letting it cook for hours. How to make chicken broth from bones is really that easy.

By opting for organic ingredients, you can easily make this an organic chicken bone broth. I especially recommend buying organic free-range chicken to avoid hormones and antibiotics.

Your final product can be sipped on as a delicious chicken bone broth soup, or you can add it to all kinds of other recipes from soups and stews to meat and veggies and more!

Start by grabbing and preparing all of the necessary ingredients.

Then place all ingredients in a 10-quart capacity slow cooker. You can start with the chicken.

Add in the veggies. Add the water. For the stovetop version, place all into a large stock pot and bring to a boil over high heat, then reduce heat and simmer gently.

Simmer for 24–48 hours, skimming fat occasionally. This low and long cooking time increases the chicken bone broth benefits as there is lots of time for the ingredients to release their goodness into the broth.

Remove from heat and allow to cool slightly. Discard solids.

Strain remainder in a bowl through a colander. Discard any small bits that remain in the colander.

Let broth cool to room temperature, cover and chill.

Use your chicken bone broth within a week or freeze up to three months.

Chicken Bone Broth Recipe

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• Author: Dr. Josh Axe
• Total Time: 48 hours
• Yield: 20
• Diet: Gluten Free

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Bone broth is one of the most nutritious foods you can consume, including popular chicken bone broth. One of the keys to a health-boosting bone broth is the long cooking time (at least 24 hours), because this infuses it with all of the beneficial nutrients.

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Ingredients

• 4 pounds chicken necks/feet/wings (you can also use the carcass and bones from a whole chicken — do not use the meat)
• 3 carrots, chopped
• 3 celery stalks, chopped
• 2 medium onions, peel on, sliced in half lengthwise and quartered
• 4 garlic cloves, peel on and smashed
• 1 teaspoon Himalayan salt
• 1 teaspoon whole peppercorns
• 3 tablespoons apple cider vinegar
• 2 bay leaves
• 3 sprigs fresh thyme
• 5–6 sprigs parsley
• 1 teaspoon oregano
• 18–20 cups cold water

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Instructions

1. Place all ingredients in a 10-quart capacity slow cooker or large pot on stove.
2. Add in water to cover.
3. Simmer for 24–48 hours, skimming fat occasionally.
4. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
5. Use within a week or freeze up to three months.

• Prep Time: 10 min
• Cook Time: 48 hours
• Category: Beverages, Soups
• Method: Stovetop, Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 cup (253g)
• Calories: 41 calories
• Sugar: 0.3g
• Sodium: 286mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Protein: 0.5g
• Cholesterol: 2.5mg

Keywords: chicken bone broth recipe, how to make bone broth

The post Chicken Bone Broth Recipe appeared first on Dr. Axe.

You’ve likely had classic French onion soup at a restaurant or cafe but for an everyday soup, it can be too rich. With this version, you can enjoy homemade, healthy French onion soup whenever the mood strikes.

Key Ingredients

This French onion soup uses just five ingredients. Onions are surprisingly powerful little vegetables. Onion nutrition is packed with antioxidants that can lower inflammation and may even help fight cancer. Research studies have shown an inverse relationship between the frequent consumption of onion and garlic and the risk of several common cancers, including esophageal, colorectal and breast.

And if you’re suffering from diabetes, animal research demonstrates that getting your daily onion fix may help control blood sugar levels in the body and prevent insulin resistance. Not too shabby.

This recipe is packed full of bone broth, my favorite food for healing leaky gut. It’s also exceptional at protecting joints and keeping skin looking young. Additionally, bone broth boosts the immune system naturally by reducing inflammation and helping the gut get in tip-top shape.

Lastly, the ghee gives the dish some healthy fats. You can also use butter instead, but ghee provides a more robust flavor.

History of Onion Soup

You may be surprised to find out that this delicious soup has a really lengthy history. Experts seem to agree that onion soup has been made and eaten since ancient Roman times! But wait, why is onion soup considered such a French classic today? That’s because the modern day version of onion soup, often called French onion soup, was introduced in 18th century Paris, France.

To this day, it’s easy to find onion soup on restaurant menus in Paris and other parts of France as well as around the entire world. It will likely be served in ramekins with gratinee (melted and slightly browned cheese on top) with baguette slices on the side.

How to Make French Onion Soup

So how do you make this French onion soup? It’s actually super easy. First, you’re going to make some caramelized onions. This is a really important step to any good onion soup because the caramelized onions are the rich and delicious star of the show. If you don’t caramelize the onions first, this soup would turn out to be really unimpressive to say the least.

Next, you’ll add in your chicken broth and beef broth. If you have chicken or beef stock on hand, those can work too. All that’s left to do now is add some seasoning, bring it to a boil and then allow for some cooking time so this onion soup can reach its ultimate rich and flavorful potential. Let’s get started.

To begin, in a large stockpot over medium heat, melt the ghee. Then add in the sliced onions. If you want, you can replace the ghee with grass-fed butter or avocado oil. While some onion soups contain olive oil, I don’t recommend substituting olive oil because it does not have a high heat threshold.

Cook the onions until they’re lightly caramelized, then add in the broths and garlic. Add salt and pepper and try a sip so you can adjust to taste.

Then crank up the heat so the mixture boils. Once it’s bubbling, reduce the temperature and let the onion soup simmer for 30–35 minutes. The longer it simmers, the more flavor you’ll be rewarded with. In fact, you could even turn this into a slow cooker recipe.

When the soup is ready, ladle it out into bowls or mugs. You can add shredded goat cheddar cheese to top off your soup if desired.

Serve this classic French onion soup recipe hot … and enjoy!

French Onion Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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There’s no better or easier soup than this onion soup recipe. You’ve likely had French onion soup but that can unnecessarily rich. Here you can enjoy a homemade, healthy onion soup whenever the mood strikes.

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Ingredients

• 4 tablespoons ghee
• 4 large onions, peeled and thinly sliced
• 2 cups chicken bone broth
• 2 cups beef bone broth
• 5 garlic cloves, chopped
• shredded goat cheddar cheese, for topping (optional)
• sea salt and black pepper to taste

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Instructions

1. In a stock pot over medium heat, melt ghee and thinly sliced onions.
2. Cook onions until lightly caramelized.
3. Add bone broth and garlic.
4. Season with salt and pepper to taste.
5. Bring mixture to a boil and then reduce the heat and allow to simmer for 30–50 minutes (the longer, the more flavor).
6. Serve into bowls or cups, then top with goat cheese and season with salt and pepper.

Notes

As the video shows, you can also make this recipe is a slow cooker. First, caramelize the onions in a frying pan before adding to the slow cooker.

• Prep Time: 5
• Cook Time: 40
• Category: Side Dishes, Main Dishes, Soups
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 223
• Sugar: 3.7g
• Sodium: 542mg
• Fat: 11.6g
• Trans Fat: 0.2g
• Carbohydrates: 9.3g
• Fiber: 1.5g
• Protein: 16.8g
• Cholesterol: 18mg

Keywords: onion soup recipe

The post Healthy French Onion Soup Recipe appeared first on Dr. Axe.

Luckily, one easy recipe covers all those bases: olive tapenade.

What Is A Tapenade?

A tapenade is a spread usually made from crushed olives and capers. While it likely originated in the Mediterranean diet regions, where capers are from, tapenade became popular in France’s Provençal region in the south. There, tapenade is usually served alongside bread or crackers, so you can add as much or as little of the spread atop. It’s also mixed with butter and used to stuff chicken or cook fish with.

Though olives and capers are tapenade staples, different regions also add in their own favorite mix-ins to jazz up the original. Sun-dried tomatoes, roasted garlic, anchovies and eggplant are all common additions that take a traditional olive tapenade and make it even more unique.

The heart-healthy, cholesterol-lowering foods like nutrition-rich olive oil, garlic, anchovy, eggplant and the like are what helped make the Mediterranean diet so famous.

How to Make Olive Tapenade

Because I am a big fan of sun-dried tomatoes, I’ve added some to my version of olive tapenade. You’ll love the extra zest they add.

Since this easy olive tapenade recipe is made from so few ingredients, I urge you to find the best quality olives and capers you can get your hands on. They will make a huge difference!

You can use either olive oil or avocado oil (a French favorite) for this recipe; both taste great. We’re loading up on herbs, too, including fresh basil and parsley, for some serious flavor.

Finally, though old-school tapenades are made with a mortar and pestle, in this tapenade recipe, I’ll spare your arms — you’ll use a food processor to achieve a nice, smooth spread in just seconds.

Add all of the ingredients to the food processor.

Then blend on high until all the ingredients are well-combined. It’s OK for the tapenade recipe to be a bit chunky.

Serve the olive tapenade with your favorite crackers or gluten-free crostini …

If you don’t feel like using this easy olive tapenade as a dip with crackers or crostini, you can be innovative and use it as a condiment for your next Mediterranean-inspired sandwich or atop a salad. You can’t go wrong with however you choose to serve this olive tapenade. As the French say, bon appétit!

Olive Tapenade Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 12
• Diet: Vegan

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A tapenade is a spread usually made from crushed olives and capers. This delicious appetizer can be served alongside bread or crackers, so you can add as much or as little of the spread atop. It’s can also be used to stuff chicken or cook fish with.

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Ingredients

2 cups pitted black and green olives (or Kalamata olives)
½ cup sun-dried tomatoes
½ cup capers, drained
⅛ teaspoon sea salt
½ teaspoon pepper
½ teaspoon garlic
½ teaspoon onion powder
1½ teaspoons oregano
½ cup fresh basil leaves
½ cup fresh parsley leaves
2 tablespoons olive oil or avocado oil

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Instructions

1. Add everything to a food processor and blend on high until well-combined.
2. Put on top of gluten-free crackers or toasted bread.

• Category: Appetizers
• Method: Food Processor
• Cuisine: Mediterranean

Nutrition

• Serving Size: 2/3 cup (57g)
• Calories: 86
• Sugar: 1.2g
• Sodium: 843mg
• Fat: 8.3g
• Saturated Fat: 1g
• Unsaturated Fat: 6.9g
• Trans Fat: 0g
• Carbohydrates: 3.7g
• Fiber: 2g
• Protein: 1.1g
• Cholesterol: 0mg

Keywords: olive tapenade recipe, black olive tapenade, green olive tapenade

The post Olive Tapenade Recipe: A Mediterranean Diet Staple appeared first on Dr. Axe.

While unlimited breadsticks might not be the cornerstone of a nutritious diet, you can enjoy them in a healthy way. My Garlic Breadsticks recipe is the perfect appetizer or accompaniment to any meal.

These garlic breadsticks are so easy to make you won’t believe you haven’t tried before. With just a handful of ingredients like coconut oil, garlic cloves and gluten-free flour, you can whip it up at a moment’s notice. Try these at your next dinner.

A Lower-Carb Breadstick?

The first change I recommend making for a breadsticks recipe is to increase the good fats and lower the carbs, as most breadsticks are often made with inferior oils and are mostly carbs. While that kind of breadstick will only encourage you to keep eating, my garlic breadsticks recipe is higher in healthy fats and lower in carbs.

Its nutritional profile is 175 calories per breadstick, with 15 grams of fats, 2 grams of protein and 9 grams of carbs.

The key ingredients include healthy fats from coconut oil, coconut flour and an egg. Meanwhile, rather than use garlic powder, this recipe uses raw garlic. Eating garlic regularly is not only good for us — it has been linked to reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

How to Make Garlic Breadsticks

Preheat the oven to 350 F. Then, in a saucepan, bring the coconut oil, water and salt to a boil. Once the ingredients are boiling, remove the pan from heat and and stir in the garlic and gluten-free flour. Mix it all up and let the dough rest for 5 minutes.

Once the dough has cooled off, stir in the egg and seasoning to flavor up the breadsticks. Keep stirring!

Slowly add in the coconut flour and knead the dough. Once you’ve worked it all up, place the garlic breadsticks on the parchment-lined baking sheet and slide in the oven.

Let the dough bake for the next 30–50 minutes, or until the breadsticks are golden brown.

Once the garlic breadsticks are ready, slice them into long sticks and enjoy! (You can choose to dip them in some homemade pasta sauce.) Be sure to make an extra batch — these won’t last long in the bread basket!

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Garlic Breadsticks Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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Most breadsticks are loaded with carbs and unhealthy. Not these! These garlic breadsticks are so easy to make you won’t believe you haven’t tried before.

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Ingredients

• ½ cup coconut oil, melted
• ½ cup water
• 1 teaspoon sea salt
• 5 garlic cloves, pressed or minced
• ¾ cup gluten-free flour
• 1 egg
• ½ teaspoon Italian seasoning
• ¼ cup coconut flour

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Instructions

1. Preheat oven to 350 degrees F.
2. In a saucepan over medium high heat, mix oil, water and salt and bring to a boil.
3. Remove from heat and add garlic and gluten-free flour. Mix and let rest for 5 minutes.
4. Once cooled to body temperature, add in egg and seasoning, stirring constantly.
5. Add coconut flour and knead dough. Place on parchment paper lined baking sheet and bake for 30–40 minutes.
6. Once baked, cut into long breadsticks.

Notes

You can choose to dip these garlic breadsticks in some homemade pasta sauce. Yum!

• Prep Time: 10 min
• Cook Time: 35 min
• Category: Side Dishes
• Method: Baking
• Cuisine: Italian

Nutrition

• Serving Size: 1 breadstick
• Calories: 175
• Sugar: 0.2g
• Sodium: 300mg
• Fat: 15.3g
• Saturated Fat: 12.7g
• Unsaturated Fat: 1.5g
• Trans Fat: 0g
• Carbohydrates: 9.2g
• Fiber: 1.5g
• Protein: 2.4g
• Cholesterol: 20mg

Keywords: garlic breadsticks recipe, breadstick recipe, gluten-free breadsticks

The post Healthy & Delicious Garlic Breadsticks Recipe appeared first on Dr. Axe.

But one thing my body can’t handle is all the gluten and carbs in some of these tasty dishes. Indian meals are usually served with rice and naan bread, and while I often pass on the rice, naan is so tasty it’s hard to say no. Luckily, with my gluten-free naan bread, I no longer have to — and neither will you.

What Is Naan Bread?

Naan bread is a traditional bread from Central and South Asia, though “naan” is originally a Persian word meaning “bread.” Today, naan generally refers to a thick flatbread and is synonymous with Indian cuisine, though it’s enjoyed in countries like Iran and Pakistan as well.

Unlike this gluten-free naan bread, the standard recipes usually all for a mix of wheat flour and bread flour and are baked in a tandoor clay oven, giving the bread its crisp exterior and chewy interior.

And while naan is nearly always at the table when eating an authentic meal, it’s also delicious to experiment with in other meals, like using as a pizza crust or as the bread for an open-faced sandwich. Get creative!

How to Make Gluten-Free Naan Bread

Luckily, making a homemade naan bread is really simple. This recipe uses a combination of almond flour and tapioca starch instead of gluten flours. Almond flour is high in protein and low-carb, making it one of my favorite gluten-free and Paleo-friendly baking substitutes.

And though authentic naan is baked in a tandoor oven, we’re going to replicate that crisp, yet fluffy texture by frying the gluten-free naan in a pan, then finishing it off in the oven.

I think you’re going to love being able to make this takeout treat right at home to enjoy at any time.

Start by preheating the oven to 350 F. While it heats up, combine the dry ingredients in a large bowl. Next, add in the coconut milk and cheese, whisking the ingredients until well combined. Add some salt and pepper here if needed.

Heat the avocado oil in a small- or medium-sized pan over medium heat. Pour ½–¾ cup of batter into the heated pan.

Fry the naan bread for 3–5 minutes, then flip and fry for another 3–5 minutes. Next, place the naan on a parchment-lined baking sheet and slide into the oven.

Bake the naan bread for 14–16 minutes, depending on how crispy you like your bread. Be sure to flip the bread halfway through so it cooks evenly.

Serve the gluten-free naan bread warm with your favorite dish and enjoy!

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Gluten-Free Naan Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 8
• Diet: Gluten Free

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Description

Naan bread is a traditional bread from Central and South Asia, though “naan” is originally a Persian word meaning “bread.” Typically it’s loaded with gluten and carbs, but not this delicious and easy version.

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Ingredients

• 1 cup tapioca or arrowroot starch
• 1 cup almond flour
• 2 teaspoons garlic powder
• 2 cups canned coconut milk (full fat or reduced fat)
• (optional) ¼ cup goat feta or shredded pecorino romano
• ½ teaspoon sea salt
• ½ teaspoon pepper

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Instructions

1. Preheat oven to 350 F.
2. In a medium mixing bowl, whisk together the dry ingredients.
3. Add in the coconut milk and cheese.
4. Whisk until well combined, adding salt and pepper.
5. In a small or medium pan over medium heat, add avocado oil for frying.
6. Pour 1/2–3/4 cup batter into the pan.
7. Fry for 3–5 minutes, then flip and fry for an additional 3–5 minutes.
8. Place naan on a large baking sheet lined with parchment paper.
9. Bake for 14–16 (depending on crispiness preference), flipping halfway through.
10. Pair with your favorite dish and enjoy!

• Prep Time: 5 min
• Cook Time: 25 min
• Category: Bread, Side Dishes
• Method: Stovetop, Baking
• Cuisine: Indian

Nutrition

• Serving Size: 1 naan
• Calories: 263
• Sugar: 0.9g
• Sodium: 197mg
• Fat: 19.8g
• Saturated Fat: 11.9g
• Unsaturated Fat: 6.8g
• Trans Fat: 0g
• Carbohydrates: 19.6g
• Fiber: 2.3g
• Protein: 4.9g
• Cholesterol: 4mg

Keywords: gluten-free naan bread, paleo naan, naan bread recipe

The post Gluten-Free Naan Bread Recipe appeared first on Dr. Axe.

You don’t have to spend hours letting them simmer either. In fact, you can prepare a healthy, tasty soup in under an hour. Enter my Tuscan white bean soup.

This soup, inspired by cooking in Italy’s Tuscan region, comes together in just 45 minutes.

Is white bean soup good for you? In keeping with Italian-style cooking and the Mediterranean diet, this hearty white bean soup is loaded with fresh, colorful veggies, like zucchini, carrots, kale, squash and cabbage, and paired with healthy fats.

Two BPA-free cans of cannellini beans, also known as white beans, mean this Tuscan soup is full of fiber and protein, even with no meat. That’s right, this soup is vegetarian, and while you could certainly eat it as a starter, with all of the veggie goodness inside, this one is best enjoyed as a main dish.

Key Ingredients

Some Tuscan white bean soup recipes are loaded with sodium and preservatives but not my vegetarian Tuscan white bean and kale soup. Here are some of the main players in this Tuscan soup recipe:

• Avocado oil: This heart-healthy oil is fantastic in cooking because it has a high smoke point, so nutrients are retained even at high temperatures.
• Cabbage: Cabbage is a low-calorie, nutrient-dense veggie. It’s loaded with vitamins and minerals, helping combat inflammation and disease.
• Cannellini beans: As mentioned above, these white beans are loaded with fiber and protein, and they can aid in weight and blood sugar regulation.
• Carrots: You likely already know carrots are good for eye health, but that’s not all. They also can decrease the risk for heart disease and stroke, support oral health, protect the brain, and boost skin health.
• Celery: Did you know that celery is packed with vitamin K and can lower inflammation? It’s true.
• Kale: It’s no secret that kale is a superfood, as the health benefits of kale including combating inflammation, aiding detoxification, supporting the heart and so much more.
• Yellow squash: Often thought of as a summer squash, yellow squash makes a great addition to a hearty winter soup too. It’s good for weight loss diets and loaded with vitamins and antioxidants.
• Zucchini: Another low-calorie, nutrient-dense food, zucchini nutrition provides countless benefits while adding flavor.

So what are we waiting for? Let’s get cooking on this Tuscan bean soup.

How to Make Tuscan White Bean Soup

We start by adding avocado oil to the bottom of a stock pot, and then add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat.

I also especially like the benefit-rich celery in this Tuscan white bean soup. It adds some crunch and a distinct flavor with few calories.

Next, add in the broth. If you’re vegetarian or vegan, opt for a veggie broth.

If not, I highly suggest you try my chicken bone broth recipe in this bean soup. It’s fantastic for your digestive system and one of my favorite healing foods.

Using a store-bought broth is fine, too, if you’re short on time.

Next, add in the rest of the ingredients, and let them simmer for half hour. This time allows the cabbage and kale to soften.

Once the 30 minutes are up, turn off the heat and top the Tuscan white bean soup with shaved raw sheep or goat cheese. This is why I love the Mediterranean diet — it allows for little indulgences that are good for you, like fresh cheeses.

That’s all there is to this vegetarian Tuscan white bean soup. Ladle into a bowl, and serve.

Tuscan White Bean Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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My Tuscan white bean soup comes together in just 45 minutes. This Mediterranean soup is full of veggies like zucchini, kale and cabbage.

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Ingredients

• 2 tablespoons avocado oil
• 1 white onion chopped
• 3 carrots, diced
• 3 stalks of celery, chopped
• 3 cloves garlic, minced
• 1 tablespoon sage leaves
• ½ cup fresh parsley
• 1 roma tomato, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1½ cup purple cabbage, sliced
• 1½ cup lacinato kale
• two 15.5 ounce cans of cannellini beans, rinsed
• 6 cups vegetable broth or chicken broth
• Salt and pepper to taste
• Crumbled goat cheese for topping (optional)

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Instructions

1. In the bottom of a stock pot add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat.
2. Add broth.
3. Add in the rest of the ingredients and simmer for 30 minutes.
4. Top with crumbled goat cheese. (optional)

Notes

Use vegetable broth to keep it vegetarian. You can use your meat stock of choice if you aren’t concerned with keeping it vegan/vegetarian.

You can customize this recipe with different veggies and even add another protein source if you’d like, such as tempeh, chicken, bacon or beef.

Cheese topping is optional.

• Prep Time: 5min
• Cook Time: 40min
• Category: Soups
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 422g
• Calories: 202
• Sugar: 5.9g
• Sodium: 651mg
• Fat: 4.2g
• Saturated Fat: 0.6g
• Unsaturated Fat: 3.6g
• Trans Fat: 0g
• Carbohydrates: 33.7g
• Fiber: 7.7g
• Protein: 9.7g
• Cholesterol: 0mg

Keywords: tuscan white bean soup recipe, vegetarian tuscan white bean soup, tuscan white bean soup recipes, vegetarian tuscan white bean and kale soup, tuscan white bean and kale soup, tuscan bean soup, tuscan soup, tuscan soup recipe,

The post Tuscan White Bean Soup Recipe appeared first on Dr. Axe.

Why is miso soup so good for you? It lies in the power of fermentation.

What Is Miso?

What makes this miso soup recipe so nutritious is properly prepared miso, made from soybeans. While I’m not usually a soy fan, because the beans are fermented, miso is loaded with probiotic benefits. And making the best miso soup recipe from scratch means you can avoid the additives and excess sodium that too often are included in restaurant versions.

I love this easy miso soup recipe with mushrooms and greens as a meal starter or even as a hot tonic when I feel a cold coming on, as ginger contains immune-boosting qualities. I’m positive you’ll enjoy it.

While I’m generally in the “no soy” camp, what sets miso apart — and similarly natto and tempeh, two other soy products — is that they’re fermented sources of soy. When you ferment soybeans, you have a completely different product that yields a completely different set of available nutrients.

Organically grown fermented soy products like miso, tempeh or natto are the only types of soy I recommend consuming for this reason.

How to Make Miso Soup

How do you make miso soup from scratch?

Let’s begin by heating the broth. Water is fine, too, but the broth will make this Japanese miso soup recipe more flavorful. Meanwhile, prep the vegetables. (Pro tip: Freeze the fresh ginger before making this soup; it’ll grate very easily.)

Once the broth is simmering, toss in the mushrooms, onion, garlic, ginger, collards and coconut aminos. Cook for 5 minutes.

Meanwhile, in a small bowl, whisk together the miso with a some hot water until it’s thoroughly combined.

Remove the broth and vegetable mixture from heat. Add in the miso and stir to combine.

This miso soup recipe with mushrooms can be customized to your tastes. For example, I haven’t specified what type of mushrooms to use here because they all taste great in this soup. Morels, baby bellas, crimini, shiitake, oyster — choose your favorite or grab a variety from what’s on sale at the farmers market.

If you enjoy a little heat, hot peppers would be a terrific addition. Make this miso soup recipe with vegetables of your choosing.

Print

Miso Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 2
• Diet: Vegan

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Try this healthy, delicious miso soup recipe with mushrooms. The soybeans are fermented, so this it’s loaded with gut-friendly probiotics.

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Ingredients

• 4 cups organic broth or water
• 2 cups fresh mushrooms or 1/2 cup dried, chopped
• 1 large yellow or red onion, diced
• 2 cloves garlic, pressed or minced
• 1–2 teaspoons grated ginger
• 2 cups coarsely chopped collard greens
• 2 tablespoons coconut aminos
• 2 tablespoons mellow white miso

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Instructions

1. In a medium pot, heat broth or water over medium heat and bring to a low simmer. Add the mushrooms, onion, garlic, ginger, collards and coconut aminos. Cook for 5 minutes.
2. Meanwhile, put the miso into a small bowl and add a little hot water. Whisk until smooth. Set aside.
3. Remove the broth and vegetable mixture from heat. Add in the miso and stir to combine.

Notes

• You can use water instead of broth, though broth brings more flavor.
• As far as broth goes, use vegetable broth for a vegan version. You can sub in bone broth if you aren’t looking to keep this recipe vegan/vegetarian.

• Prep Time: 10
• Cook Time: 5
• Category: Soup
• Method: By hand
• Cuisine: Japanese

Nutrition

• Serving Size: 2
• Calories: 128
• Sugar: 10.7g
• Sodium: 1,764mg
• Fat: 1.7g
• Saturated Fat: 0.3g
• Unsaturated Fat: 1.4g
• Trans Fat: 0g
• Carbohydrates: 24.3g
• Fiber: 4.8g
• Protein: 7.2g
• Cholesterol: 0mg

Keywords: japanese miso soup recipe, easy miso soup recipe, best miso soup recipe, miso soup recipe with vegetables

The post Japanese Miso Soup Recipe appeared first on Dr. Axe.

Fortunately, this Cauliflower Soup Recipe is also super-simple to make and makes a perfect side dish to a lunch sandwich or most dinners, such as grilled salmon or roast chicken.

Cauliflower gives this soup bulk, fights inflammation and decreases risk of heart disease while keeping the calories low. At only 265 calories per bowl, it’s also nicely balanced with only 17 grams of carbs, 70 grams of fats and 8 grams of protein. It’s filling enough to be a lunchtime soup alongside a piece of crunchy bread!

Let’s get this cauliflower soup recipe bubbling.

Heat the coconut oil in a stockpot over medium-high heat and add the garlic, onions, carrots and celery. Cook the veggies until they’re tender, around five minutes. Stir occasionally. Meanwhile, chop up the cauliflower and place it into a food processor.

You want the cauliflower processed quite finely. Then add it to the stockpot with the other veggies and let the cauliflower cook through.

Once the cauliflower is tender, add the Paleo flour, salt and pepper to the cauliflower mixture and let the mix cook for five minutes. Then add in the coconut milk and chicken broth. Let this delicious cauliflower soup reach a boil. Once it does, reduce the heat.

Allow the soup to simmer for 20 minutes or until the cauliflower soup reaches the consistency you prefer — it’s resemble a chowder. If you like it on the chunkier side, simmer for less time; if you like it smoother, let it cook for more.

Meanwhile, cook turkey bacon in a pan, around four minutes per side.

Also, chop up the fresh parsley. When the cauliflower chowder soup is ready, top it with the turkey bacon and parsley for extra flavor and crunch.

I hope you like this cauliflower chowder soup as much as I do. You could even make this a vegetarian-friendly cauliflower soup recipe by eliminating the bacon and using veggie broth instead of chicken. Enjoy!

Cauliflower Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 50 minutes
• Yield: 6
• Diet: Gluten Free

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This cauliflower soup is super-simple to make and is hearty enough to work as a lunch all by itself, maybe accompanied by some crunchy bread.

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Ingredients

• 2 tablespoons coconut oil
• 3 cloves garlic, minced
• ½ onion, chopped
• 3 carrots, peeled and chopped
• 3 celery stalks, chopped
• 1 head cauliflower, chopped into large pieces
• ¼ cup Paleo flour (gluten-free)
• sea salt and black pepper to taste
• 4 cups low-sodium chicken bone broth (go with veggie broth if vegan)
• 13.5 ounces coconut milk
• 6 slices turkey bacon, cooked and diced (remove if vegan)
• ½ cup fresh parsley, chopped

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Instructions

1. In a stock pot over medium high heat, melt coconut oil with garlic, onion, carrots and celery. Cook until tender.
2. Blend cauliflower in a food processor until consistency of fine pieces is achieved. Add to stock pot until cooked through.
3. Add in flour, salt and pepper to taste, and cook for another 5 minutes.
4. Add in broth and coconut milk. Stir well. Bring mixture to a boil and then reduce heat and simmer for 20 minutes until desired consistency is achieved.
5. While the soup is cooking, use a pan to cook the turkey bacon about 4 minutes per side at medium heat on the stovetop.
6. Season to taste and garnish with bacon and fresh parsley.

Notes

You could even make this a vegan-friendly cauliflower soup recipe by eliminating the turkey bacon and using veggie broth instead of chicken.

• Prep Time: 20 min
• Cook Time: 30 min
• Category: Soups, Side Dishes
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 2 cups
• Calories: 265
• Sugar: 5g
• Sodium: 350mg
• Fat: 20.8g
• Saturated Fat: 16.7g
• Unsaturated Fat: 2.8g
• Trans Fat: 0g
• Carbohydrates: 17g
• Fiber: 4.4g
• Protein: 7.8g
• Cholesterol: 12mg

Keywords: cauliflower soup recipe

The post Cauliflower Soup Recipe (A Chowder!) appeared first on Dr. Axe.

The temptation to use those store-bought, unhealthy rolls happens because baking fresh bread can seem like such a daunting task. But what if I said that you — yes, you! — could make delicious, fluffy dinner rolls with just 15 minutes of hands-on time? And, better yet, that they’re suitable for people on a gluten sensitivity diet? These rolls exist, friends. Say hello to my Gluten-Free Dinner Rolls.

You’ll be impressed with how easy these are to make. Plus at only 11 grams of carbohydrates per roll next to 7 grams of healthy fats, you’ll looking at a much healthier dinner roll. Your family won’t believe they’re homemade. Everyone wins!

How to Make Gluten-Free Dinner Rolls

Start by lining a baking sheet with parchment paper. In a large mixing bowl, whisk together the Paleo flour and salt. What is Paleo flour? Well, our own mix is 1½ cup almond flour, 1 cup arrowroot flour, 1 cup coconut flour and ½ cup tapioca flour. It’s a natural gluten-free flour mix, can work for a Paleo diet and has some good natural fats. It also performs like an all-purpose flour.

In the middle of that flour mixture, poke a hole and add the yeast into the center. Warm the nut milk a little bit (too hot and it will kill the yeast) and pour over the yeast.

Next, add in the softened butter, avocado oil, eggs, maple syrup and apple cider vinegar and stir until the mixture becomes dough-like, around 3 minutes. Use a scraper to ensure all the flour is mixed properly. At this point it should be pretty sticky.

Using a large spoon or even an ice cream scooper, scoop out the dough two tablespoons at a time and roll into balls. Place the balls of dough on the prepared baking sheets. Use a solid spatula to flatten the top a bit.

Cover the rolls with a clean kitchen towel and in a warm place. Allow rolls to rise for about 1 hour.

When that hour is almost up, preheat oven to 350 F. Place rolls in oven and bake for 30 minutes. All ovens are different so don’t remove from oven until golden brown.

Brush the rolls with melted butter, remove from the pan and allow to cool for 10 minutes before serving. Store leftovers in an airtight container store in an air-tight container. Reheat before serving.

These gluten-free dinner rolls are a delicious addition to any meal. You can serve them at different times, too. These would be delicious with turkey breakfast sausage and eggs for breakfast or alongside a lunchtime salad. Enjoy!

Gluten-Free Dinner Rolls Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hr 45 min
• Yield: 24
• Diet: Gluten Free

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The temptation to use those store-bought, unhealthy rolls happens because baking fresh bread can seem like such a daunting task. But these gluten-free dinner rolls are worth the effort!

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Ingredients

• 4 cups Paleo flour (1½ cup almond flour, 1 cup arrowroot flour, 1 cup coconut flour, ½ cup tapioca flour)
• 1 teaspoon sea salt
• 2 teaspoons rapid yeast/instant yeast
• 1 cup unsweetened almond milk (or coconut milk)
• ¼ cup unsalted butter, softened
• ¼ cup avocado oil
• 2 eggs, whisked
• ¼ cup maple syrup
• 1 teaspoon apple cider vinegar
• 2 tablespoons unsalted butter

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Instructions

1. Line baking sheet with parchment paper.
2. In a large mixing bowl, whisk together the Paleo flour and salt.
3. In the middle of the flour mixture, poke a hole and add the yeast into the center.
4. Warm the nut milk a little bit (too hot and it will kill the yeast) and pour over the yeast.
5. Add in the softened butter, avocado oil, eggs, maple syrup and apple cider vinegar all at once and continue stirring. Stir until the mixture becomes dough-like, around 3 minutes. It should be sticky. Use a scraper to ensure all the flour is mixed properly.
6. Using a large spoon or even an ice cream scooper, scoop out the dough two tablespoons at a time and roll into balls. Place the balls of dough on the prepared baking sheets. Use a solid spatula to flatten the top a bit.
7. Cover the rolls with a clean kitchen towel and in a warm place. Allow rolls to rise for about 1 hour.
8. Preheat oven to 350 F when that hour is almost up.
9. Place rolls in oven and bake for 30 minutes. All ovens are different so don’t remove from oven until golden brown.
10. Brush the rolls with melted butter, remove from the pan and allow to cool for 10 minutes before serving.
11. Store leftovers in an airtight container store in an air-tight container. Reheat before serving.

• Prep Time: 15 min
• Cook Time: 30 min
• Category: Side Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 roll
• Calories: 115
• Sugar: 2.8g
• Sodium: 110mg
• Fat: 7.7g
• Saturated Fat: 3.5g
• Unsaturated Fat: 3.8g
• Carbohydrates: 10.6g
• Fiber: 0.7g
• Protein: 1.5g
• Cholesterol: 18mg

Keywords: gluten-free dinner rolls

The post Gluten-Free Dinner Rolls Recipe appeared first on Dr. Axe.

That’s why my wife Chelsea came up with this gluten-free cornbread stuffing recipe. Made with real, yummy ingredients, this homemade stuffing deserves a place at this year’s dinner!

The Average Cornbread Stuffing at the Supermarket? YIKES

Why should you bother making a cornbread dressing anyway? You can easily purchase cornbread mixes at the store. But have you seen what’s in those?

For starters, most are loaded with sodium. While we need sodium to maintain fluid balance in our bodies, packaged, processed foods deliver a whopping amount at once. Cornbread stuffing at the store also contains high fructose corn syrup, an unnatural sweetener you definitely want to keep away from.

Supermarket stuffing also comes with partially hydrogenated oils, which is made from canola oil. These oils are full of toxins that are harmful to our bodies; who wants that at Thanksgiving?!

What Makes This Thanksgiving Stuffing So Special?

You can avoid all those icky ingredients with this easy gluten-free homemade cornbread stuffing recipe. For starters, you’ll prepare the cornbread from scratch. There are no mystery ingredients here. Instead, you’ll use gluten-free flour and sprouted corn flour. Sprouted corn flour is fantastic because sprouting the grains allows the vitamins and minerals to “break free” in your food, allowing your body to absorb and digest them.

The stuffing portion of this cornbread stuffing is also fantastic. Instead of pork sausage, which you should avoid, this version uses chicken sausage and a variety of classic stuffing veggies, like nutrition-rich onions and celery. Using fresh herbs also adds so much flavor — it’s worth skipping dried herbs for this one.

Finally, instead of regular old broth, this stuffing recipe uses turkey bone broth. Bone broth is known to protect your joints and keep your gut health in tip-top shape, and I love that you can get benefit from it while enjoying Thanksgiving.

If you can’t tolerate or digest corn, even using a sprouted corn flour might not be an option. If that’s the case, I have a gluten-free, corn-free cornbread recipe that you can use in this recipe as well. It’s made with sorghum and cassava flour and naturally sweetened with maple syrup. If you have a sensitive stomach, this could be a great option.

How to Make Cornbread Stuffing

It’s time to get this gluten-free cornbread stuffing cooking.

Preheat the oven to 375 F. Grease an 8-inch square pan and set aside. Mix the melted butter and coconut sugar until well combined. Add in the eggs and continue stirring.

In a small mixing bowl, whisk coconut milk, lemon juice and baking soda together. Next, add the coconut milk mixture to the batter and mix well.

Add in sprouted corn flour, gluten-free flour and sea salt. Stir it all up until it’s all well combined.

Pour the cornbread batter into greased dish and bake for 30 minutes or until a toothpick inserted comes out clean.

Meanwhile, melt the butter for the cornbread topping and set aside. Once the cornbread is baked and cooled, remove from pan onto a cutting board.

Lower the oven heat to 300 F.

Slice the cornbread in half height-wise and cut both layers into cubes. Then line a baking sheet with parchment paper and fill with cornbread cubes. Pour the melted butter over the cornbread and toast in the oven for 25 minutes.

Stir cornbread as needed while toasting.

While that’s going on, it’s time to make the rest of the stuffing. In a large pan, melt butter and add in chicken sausage.

Sauté sausage with onion, celery, garlic, parsley, rosemary, thyme, sage, mushrooms and apples until sausage is browned and vegetables are soft.

Then, remove cornbread cubes from the oven. Crank up the oven temperature to 350 F.

In a 9 x 13 dish, first add in the cornbread cubes and sausage mixture. Next, toss in the eggs, turkey bone broth and sea salt and mix well.

Cover the dish with tin foil to prevent the top from cooking too quickly and bake for 40 minutes. Remove foil and continue baking uncovered for 15 minutes.

Time to eat the homemade gluten-free cornbread stuffing! Serve hot and enjoy.

Cornbread Stuffing Recipe

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• Author: Dr. Josh Axe
• Total Time: 23 minute
• Yield: 16
• Diet: Gluten Free

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After noticing how unhealthy most cornbread stuffings are, my wife Chelsea created this delicious concoction of ingredients that perfectly compliment your turkey or whatever meat dish you’re about to serve.

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Ingredients

Cornbread:

• ½ cup unsalted butter, melted
• ⅔ cup coconut sugar
• 2 eggs
• 1 cup coconut milk
• 1 tablespoon lemon juice
• ½ teaspoon baking soda
• 1 cup sprouted corn flour
• 1 cup gluten-free flour
• ½ teaspoon sea salt
• ½ cup butter, melted (for topping)

Stuffing:

• 1 tablespoon unsalted butter
• ⅔ pound chicken sausage
• 1 sweet onion, chopped
• 3 celery stalks, chopped
• 2 garlic cloves, minced finely
• 4 sprigs parsley, chopped
• 1 sprig rosemary, chopped
• 3 sprigs thyme, chopped
• 2 sage leaves, chopped
• ¾ cup mushrooms, chopped
• 1 apple, chopped
• 3 eggs
• 1 cup turkey bone broth
• 1 teaspoon sea salt

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Instructions

1. Preheat oven to 375 F.
2. Grease an 8-inch square pan and set aside.
3. Mix melted butter and coconut sugar until well combined.
4. Add in eggs and continue stirring.
5. In a small mixing bowl, whisk coconut milk, lemon juice and baking soda together.
6. Add coconut milk mixture to the batter and mix well.
7. Add in sprouted corn flour, gluten-free flour and sea salt. Stir until well combined.
8. Pour cornbread batter into greased dish and bake for 30 minutes or until a toothpick inserted comes out clean.
9. Meanwhile, melt butter for cornbread topping and set aside.
10. Once cornbread is baked and cooled, remove from pan onto a cutting board.
11. Lower oven heat to 300 F.
12. Slice bread in half height-wise and cut both layers into cubes.
13. Line a baking sheet with parchment paper and fill with cornbread cubes.
14. Pour melted butter over cornbread and toast in the oven for 25 minutes. Stir cornbread as needed while toasting.
15. In a large pan, melt butter and add in chicken sausage.
16. Sauté sausage with onion, celery, garlic, parsley, rosemary, thyme, sage, mushrooms and apples until sausage is browned and vegetables are soft.
17. Remove cornbread cubes from the oven.
18. Raise oven temperature to 350 F.
19. In a 9×13 dish, add in cornbread cubes and sausage mixture.
20. Add in eggs, turkey bone broth and sea salt and mix well.
21. Cover the dish with tin foil and bake for 40 minutes.
22. Remove foil and continue baking uncovered for 15 minutes.
23. Serve hot.

• Prep Time: 20
• Cook Time: 1 hr 50 min
• Category: Sides Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 143g
• Calories: 256
• Sugar: 11.7g
• Sodium: 362mg
• Fat: 14.3g
• Saturated Fat: 8.2g
• Unsaturated Fat: 4.8g
• Trans Fat: 0.5g
• Carbohydrates: 24.5g
• Fiber: 1.3g
• Protein: 8g
• Cholesterol: 96mg

Keywords: cornbread stuffing recipe, homemade cornbread stuffing, gluten-free cornbread stuffing

The post Healthy Cornbread Stuffing Recipe appeared first on Dr. Axe.

I admit, macaroni and cheese is one of my all-time favorite comfort foods. Cheese and pasta: What’s not to love? Unfortunately, the cheese and pasta.

If you’re vegan, cheese is off the menu. If you’re lactose intolerant, all that cheese can really upset your stomach.

And those heavy carbs? Well, all that gluten doesn’t sit well with many people. Enter my vegan mac and cheese recipe.

Mac and cheese … without the cheese? Yup, you read that right. You can absolutely enjoy mac and cheese without the cheese!

Key Ingredients

We get creative with the ingredients in this vegan mac and cheese recipe. Using butternut squash, coconut cream and nutritional yeast achieves that creamy, silky texture with no dairy.

Plus, you get an infusion of butternut squash’s healthy benefits. Did you know that butternut squash nutrition is packed with vitamin A and vitamin C, boosting the immune system?

This bright vegetable is also loaded with antioxidants and known to reduce inflammation.

Adding spices also gives this vegan mac and cheese a ton of flavor. This is no blue box macaroni and cheese.

I especially love adding turmeric to this recipe because of its anti-inflammatory power.

We also use gluten-free pasta, making this vegan butternut squash mac and cheese an excellent choice for those avoiding gluten.

How to Make Vegan Mac and Cheese

You’re going to love how simple it is to make this vegan mac and cheese recipe.

Start by preheating the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper, and place the squash face down.

Bake it for 40 minutes or until tender. Baking the squash makes it a lot easier to whip into a “sauce.”

At the same time, start boiling the pasta.

When the squash is ready, scoop the inside of the squash into a high-powered blender or food processor.

Next, add the rest of the ingredients, except for the pasta, to the blender.

Blend it all on high until the vegan mac and cheese sauce is well-combined. Add more spices as necessary.

How gorgeous is that “cheese” sauce?

Next, stir together the gluten-free pasta and butternut squash sauce in a large mixing bowl, making sure the noodles are well-coated.

Spoon the vegan mac and cheese into bowls, and top with green onions and freshly cracked black pepper.

Vegan Mac and Cheese Recipe

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• Author: Dr. Josh Axe
• Total Time: 54 minutes
• Yield: 6
• Diet: Gluten Free

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Mac and cheese … without the cheese? You can absolutely enjoy vegan mac and cheese! Get creative (and healthier) with the ingredients.

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Ingredients

• 1 butternut squash, sliced in ½ lengthwise and seeds discarded
• ½ white onion, chopped
• ¼ cup coconut cream
• 1 teaspoon mustard
• 1 tablespoon arrowroot powder
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon turmeric
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ cup nutritional yeast
• 8 cups gluten-free pasta noodles of choice, cooked

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Instructions

• Preheat oven to 400 F.
• On a baking sheet, lined with parchment paper, place the squash face down.
• Bake for 40 minutes, or until for tender.
• Boil and cook the pasta.
• Scoop the inside of the squash into a high-powdered blender or food processor.
• Add the remaining ingredients (except the pasta) and blend on high until well-combined, adding more herbs and spices as needed.
• In a large mixing bowl gently stir together the pasta and sauce.
• Serve topped with green onions.

Notes

• Experiment with different spices and amounts to get just the right flavor for your tastes.
• You can use any pasta of your choice, whether it be gluten-free or not.
• Eat this vegan mac and cheese as a main dish or side — your choice!

• Prep Time: 14 min
• Cook Time: 40 min
• Category: Side Dishes
• Method: Baking/Blender
• Cuisine: American

Nutrition

• Serving Size: 305g
• Calories: 359
• Sugar: 2.4g
• Sodium: 1,112mg
• Fat: 5.2g
• Saturated Fat: 3.3g
• Unsaturated Fat: 1.9g
• Trans Fat: 0g
• Carbohydrates: 69.3g
• Fiber: 12.7g
• Protein: 12.1g
• Cholesterol: 0mg

Keywords: vegan mac and cheese recipe, best vegan mac and cheese, vegan butternut squash mac and cheese,

The post Vegan Mac and Cheese Recipe appeared first on Dr. Axe.

This acorn squash soup is a super wintertime dish and makes terrific use of the acorn and butternut squash varieties that are widely available right now. But rather than only make butternut squash soup, this one features the acorn. Serve it as a starter or pair with a salad for a full main course. You’re going to love it!

How to Make Acorn Squash Soup

Begin by cranking the oven up to 425 F and greasing two baking sheets with coconut oil. Slice the squashes lengthwise through the stem and scoop out the seeds.

Season the squash “meat” with sea salt and pepper and place facedown on the prepped baking sheets. Slide them into the oven and bake for 40 minutes. This step is going to add incredible flavor to the acorn squash soup.

Let the squash cool before handling, then scoop out the squash “flesh” from the halves and add to a high-powered blender. Next, toss in the carrots, onion, garlic, apple, butter, ginger, cinnamon and nutmeg as well. This combination of flavors is going to make for a well-seasoned soup while still allowing the squash taste to shine through. Blend it all up and set aside for now.

In a medium saucepan, bring the veggie broth to a boil. When it’s ready, reduce the heat and add the blended squash mixture to the pan, stirring well to ensure everything’s nicely mixed. Cook the acorn squash soup for 5 minutes, then lower the heat and let it simmer for another 10. How good does this soup smell?!

After the 10 minutes, remove the soup from heat and add a dash of salt and pepper and serve.

I love how little hands-on time this acorn squash soup requires. Try topping it with yogurt (preferably goat milk), apple slices or both to really take it to the next level. This is a great soup to make a double batch of and freeze — to have a delicious meal on hand at any moment!

Acorn Squash Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 5 minutes
• Yield: 8
• Diet: Vegetarian

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This acorn squash soup is a super fall or wintertime dish and makes terrific use of the acorn and butternut squash varieties that are widely available right now. Serve it as a starter or pair with a salad for a full main course.

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Ingredients

• 1 tablespoon coconut oil
• 2 acorn squash
• 1 butternut squash
• sea salt and pepper, to taste
• 3 carrots, chopped
• ½ white onion, sliced
• 1 clove garlic, peeled and chopped
• 1 green apple, peeled, cored and sliced
• 1 tablespoon unsalted grass-fed butter
• ½ tablespoon ground ginger
• ½ tablespoon ground cinnamon
• ½ tablespoon nutmeg
• 5 cups low-sodium vegetable broth

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Instructions

1. Heat the oven to 425 F.
2. Grease two baking sheets with the coconut oil.
3. Slice the acorn and butternut squashes lengthwise (through the stem) and remove the seeds.
4. Season the squash meat with salt and pepper.
5. Place the squash halves facedown on the baking sheets.
6. Arrange the carrots, onion, garlic and apple around and in between the squash halves on the baking sheets.
7. Bake for 40 minutes.
8. Allow the squash to cool slightly before handling.
9. Carefully scoop the flesh from the squash halves and add it to a high-powered blender.
10. Transfer the carrots, onion, garlic and apple along with butter, ginger, cinnamon and nutmeg to the blender.
11. Blend well and set aside.
12. In a large pan over medium-high heat, bring the vegetable broth to a boil.
13. Reduce the heat to medium and stir in the blended squash mixture until well incorporated.
14. Cook the bisque for 5 minutes, then reduce the heat and simmer for 10 minutes.
15. Remove from heat. Add salt and pepper to taste.
16. Best served warm/hot.

Notes

Try topping it with yogurt (preferably goat milk), apple slices or both to really take it to the next level.

• Prep Time: 10 min
• Cook Time: 55 min
• Category: Soups, Side Dishes
• Method: Baking
• Cuisine: Amercian

Nutrition

• Serving Size: 1 bowl
• Calories: 138
• Sugar: 6.6g
• Sodium: 166mg
• Fat: 3.6g
• Saturated Fat: 2.5g
• Unsaturated Fat: 0.7g
• Carbohydrates: 28.2g
• Fiber: 4.7g
• Protein: 2g
• Cholesterol: 4mg

Keywords: acorn squash soup recipe, butternut and acorn squash soup, roasted acorn squash soup

The post Acorn Squash Soup Recipe appeared first on Dr. Axe.

What Is Avgolemono? (Key Ingredients)

Avgolemono means “egg lemon,” and it’s this combination that gives the Greek soup its rich, velvety texture. Rice or orzo pasta is usually cooked right in the soup, which can range from a broth-like consistency to one that’s closer to a hearty stew.

While poached chicken is often added to the soup, I’ve kept this one meat-free and vegetarian-friendly. Of course, you can make chicken avgolemono soup by simply adding chicken, but as I mentioned, I opted to make this avgolemono soup vegetarian.

The beauty of an authentic Greek avgolemono soup recipe is that it requires so few ingredients but packs a ton of taste.

What kind of rice is used in avgolemono? You’ll see many avgolemono soup with orzo versions, but in my simple avgolemono soup, instead of white rice, which is devoid of nutrients, I opted for sprouted brown rice.

While brown rice is healthier than its white counterpart, sprouted is the way to go. Sprouted grains are easier for the body to digest, breaks down gluten and allows for greater nutrient absorption.

This soup also gets a protein boost from the addition of protein powder made from bone broth. You get all the benefits of bone broth, including collagen and gelatin, all of which support a healthy gut, in an easy-to-use form. No need to spend 24 hours waiting for broth to cook on the stove!

Finally, the stars of this soup are the egg and lemon. Eggs, of source, add additional protein and collagen, combining for a heart-healthy, joint-supporting powerhouse with the bone broth, while the lemon adds both flavor and burst of a vitamin C to boost immunity.

The trick here is to continuously whisk the eggs in the soup. Instead of cooking and turning into a scramble-y mess, you get that lovely, silky texture that sets this lemon soup apart.

How to Make Avgolemono Soup

Bring the rice and protein powder mixture to a boil. Stir until the ingredients marry. Then reduce heat, and simmer for 35–40 minutes, covered.

Whisk together the eggs and lemon juice gently, until they’re well-combined.

Pour the egg and lemon mix into the pot, stirring continuously to prevent curdling.

Top with the brown rice crisps and green onions, and season with salt and pepper to taste for this delicious avgolemono soup.

A great Greek dish to serve alongside avgolemono soup? Try our chicken souvlaki.

Greek Avgolemono Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 5
• Diet: Gluten Free

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Mediterranean diet soups are full of fruits, veggies and flavor. This Avgolemono Soup Recipe is one of my favorite classic Greek soups.

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Ingredients

• 4–5 cups water
• 1 scoop powder made from bone broth (unflavored)
• ½ cup sprouted brown rice
• 4 eggs + 2 egg yolks
• juice of 1 lemon
• 1 tablespoon unsalted butter
• ½ tablespoon paprika
• salt and pepper to taste

Toppings:

• organic brown rice crisps
• chopped green onions

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Instructions

1. Bring rice and broth mixture to a boil, stir until ingredients marry and reduce heat and simmer for 35–40 minutes, covered.
2. Whisk eggs and lemon juice gently until well-combined.
3. Pour into the pot, stirring continuously to prevent curdling.
4. Top with brown rice crisps and green onions, and season with salt and pepper to taste.

Notes

• You can add chicken to make a traditional avgolemono soup.
• This recipe is vegetarian-friendly but does contain bone broth. To make it vegan-friendly, you can opt for a plant protein powder instead.
• Toppings are optional and can be customized to your tastes.

• Prep Time: 5 min
• Cook Time: 40 min
• Category: Soups
• Method: Stovetop
• Cuisine: Greek

Nutrition

• Serving Size: 316g
• Calories: 185
• Sugar: 0.8g
• Sodium: 95mg
• Fat: 8.7g
• Saturated Fat: 3.4g
• Unsaturated Fat: 5.2g
• Trans Fat: 0.1g
• Carbohydrates: 16.9g
• Fiber: 1g
• Protein: 9.6g
• Cholesterol: 211mg

Keywords: avgolemono soup recipe, greek avgolemono soup, traditional avgolemono soup, avgolemono soup vegetarian,

The post Homemade Greek Avgolemono Soup Recipe appeared first on Dr. Axe.

With a combination of vegetables, healthy fats, good-quality protein and spices, this green pea soup is filling, nutrient-dense, gluten-free and heart healthy. One serving contains about 300 calories, 16 grams of protein and a variety of vitamins and minerals.

You’ll like the taste of this blended pea soup that calls for a combination of chickpeas and peas, along with anti-inflammatory spices like coriander, curry, garlic and ginger.

If you need a quick and healthy meal for you and your family this week, try this pea soup. It’s sure to become one of your favorite soup recipes, especially in the colder months when you crave warming, nourishing and comforting meals.

Split Pea Soup vs. This Pea Soup Recipe

Split pea soup certainly is delicious and healthy, but this pea soup recipe is more of a blended soup with a combination of peas and chickpeas, which gives it a unique flavor.

Plus, this pea soup is made with anti-inflammatory spices and herbs like cilantro, coriander, turmeric, ginger, garlic and curry powder. To give it a creamy texture, I add coconut milk, which is not only healthy for your heart, but can help increase satiety so you feel satisfied even after eating smaller portions.

Another unique feature of this blended pea soup is the parsnip. Parsnips are in the carrot family but have a bit of a nuttier taste.

Traditional split pea soup recipes usually call for carrots, so getting the parsnip taste in this soup is an interesting alternative.

Key Ingredients

You may be asking yourself a couple questions regarding this recipe, such as:

• Is pea soup good for weight loss?
• Why is pea soup healthy?

Here’s a quick glance at some of the top health benefits associated with the ingredients in this pea soup recipe:

• Chickpeas: Chickpeas are an excellent source of protein and fiber, and they contain vitamins and minerals like manganese, folate, iron and zinc. Chickpea nutrition benefits your health by helping control your blood sugar levels, improve your digestion, increase your satiety so you eat less in one sitting and protect your heart.
• Peas: Legumes, like peas, are high in protein and contain fiber that helps regulate your digestion. Like chickpeas, peas also promote satiety so you are full faster, which can help you lose weight. Peas contain phytonutrients, and they exhibit anticarcinogenic activity, too.
• Coconut milk: Coconut milk nutrition contains a beneficial fat called lauric acid, which is easily absorbed and used by the body for energy. Lauric acid also has antibacterial and antiviral properties, and it can help improve your heart health and cholesterol levels.
• Turmeric: Many turmeric benefits come from the spice’s main ingredient, curcumin, which can help prevent blood clotting, reduce inflammation, relieve depression, ease arthritis pain and improve skin conditions.
• Ginger: Adding ginger to your recipes can help ease indigestion and nausea, improve the health of your heart, boost your immune system, and help fight bacterial and fungal infections. Some other ginger health benefits come from its anti-inflammatory and cholesterol-lowering properties.

How to Make Pea Soup

You’ll be surprised how incredibly easy it is to make this nutritious and filling pea soup.

Your first step is to prep your ingredients, so start by chopping three medium-sized parsnips and half a cup of cilantro.

Then use a pan to cook up eight ounces of chopped beef bacon. Once your beef bacon is cooked, set it aside and get out a large pot.

Over medium heat, combine 1.5 pounds of frozen peas and a 16-ounce can of chickpeas. Then add in your chopped cilantro and parsnips.

Now, add in four cups of chicken bone broth, one cup of coconut milk, one teaspoon of coriander, one teaspoon of turmeric, one tablespoon of green curry paste, one tablespoon of yellow curry powder, half a teaspoon of ginger, one teaspoon of garlic powder and one teaspoon each of salt and pepper.

Let the soup come to a boil, and then put the heat down to a simmer for 20 to 30 minutes or until the parsnips are tender. Your next step is to puree the soup in a food processor.

Add it in portions, and puree until the soup looks creamy.

Then put your soup back on low heat, and add in your chopped beef bacon.

Use a spatula to mix the soup until the bacon is well-combined.

Just like that, your gluten-free, Paleo-friendly pea soup is ready to go. Enjoy!

Easy, Blended Pea Soup Recipe (With Chickpeas!)

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 10
• Diet: Gluten Free

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This pea soup recipe is made with anti-inflammatory spices like turmeric, ginger, garlic and curry powder, along with coconut milk.

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Ingredients

• One 16-ounce can chickpeas
• 3 medium parsnips, chopped
• 1½ pounds frozen peas
• 8 ounces beef bacon, cooked
• 4 cups chicken bone broth
• 1 cup coconut milk
• 1 teaspoon coriander
• 1 teaspoon turmeric
• 1 tablespoon green curry paste
• 1 tablespoon yellow curry powder
• ½ cup cilantro, chopped
• ½ teaspoon ginger
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 teaspoon pepper

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Instructions

1. In a large pot, on medium, combine all ingredients except for bacon.
2. Bring pot to a boil, and then simmer on medium-low for 20–30 minutes or until parsnips are tender.
3. In a food processor, add the soup and broth in portions and puree.
4. Add soup back to pot, and stir in cooked bacon before serving.

Notes

• You can use fresh peas to make fresh pea soup instead of frozen.
• To this pea soup vegetarian, simply skip the bacon and use vegetable broth in place of the chicken bone broth.

• Prep Time: 10min
• Cook Time: 30min
• Category: Soups
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 297g
• Calories: 315
• Sugar: 8.2g
• Sodium: 500mg
• Fat: 15.7g
• Saturated Fat: 8g
• Unsaturated Fat: 7.7g
• Trans Fat: 0g
• Carbohydrates: 29.1g
• Fiber: 9g
• Protein: 16.4g
• Cholesterol: 24mg

Keywords: how to make pea soup, pea soup recipe, pea soup recipes, green pea soup,

The post Easy, Blended Pea Soup Recipe (With Chickpeas!) appeared first on Dr. Axe.

Now, you may ask the following:

• Is cauliflower rice better than rice?
• How healthy is cauliflower rice?
• Does cauliflower rice taste like rice?

Cauliflower rice benefits are definitely more plentiful than plain, old white rice, and while it obviously has a cauliflower flavor, it also provides a similar texture and doesn’t overpower what it’s eaten with. Plus, this cilantro lime cauliflower rice recipe using nothing but healthy ingredients, making it an optimal choice for a side dish (or even main).

Key Ingredients

Wondering how to rice cauliflower? It’s simple: Just grate it!

Grating the cauliflower gives it a texture and consistency very similar to rice but provides a heap of nutrients and vitamins. In fact, did you know that one serving of cauliflower has up to 77 percent of the vitamin C you should have in a day?

That’s not all. Cauliflower rice nutrition provides all the same vitamins and minerals as the vegetable itself, while cauliflower calories rice calories are low, making it a great choice for weight control — not to mention its cancer-fighting, immune-boosting, heart-healthy benefits.

When prepared with fresh lime juice and cilantro, this cauliflower rice recipe will turn you into a cauli convert.

Here are the other players in this cauliflower rice recipe:

• Cilantro: A common herb rich in vitamins K, A, C and E, cilantro is great for detox, combatting oxidative stress and more.
• Garlic: Among the healthiest herbs in the world, garlic benefits immunity, brain health and more.
• Ghee: Full of fat-soluble vitamins, free of lactose and casein, and loaded with healthy fats, ghee can strengthen bones and digestion without the worries of conventional butter.
  
• Lime: Another vitamin C powerhouse, lime is great heart and immune health.
  

How to Make Cauliflower Rice with Cilantro and Lime

Start by melting the ghee over medium-high heat. Ghee benefits are better than butter, and I love using it for cooking because of its nutty flavor and ability to withstand high temperatures.

Add in the cauliflower and minced garlic, stirring occasionally, for the next 5–10 minutes. Remove from heat.

In a large mixing bowl, add in the cauliflower and garlic mixture. Stir in the chopped cilantro, and pour in the lime juice.

Mix it all up, and then add sea salt and freshly cracked black pepper to taste. Then serve.

This cauliflower rice with cilantro and lime is so easy to make. It pairs well with Mexican dishes, too.

You could even experiment with different herbs and seasonings depending on what you’re serving it with. Plus, while it technically is a side dish, you might even want to eat it solo!

Cauliflower Rice with Cilantro and Lime

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 8
• Diet: Gluten Free

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While it tastes good, white rice has nearly no nutritional value. This cilantro lime cauliflower rice is loaded with nutrition and flavor.

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Ingredients

• 2 tablespoons ghee
• 4 cups grated cauliflower
• 3 garlic cloves, minced
• juice of one lime
• ½ cup chopped cilantro
• sea salt and pepper, to taste

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Instructions

1. In a large pan, melt ghee over medium high heat.
2. Add in cauliflower and minced garlic, stirring occasionally.
3. Cook cauliflower for 5–10 minutes, then remove from heat.
4. In a large mixing bowl, add in cauliflower mixture.
5. Pour in lime juice and mix well.
6. Stir in chopped cilantro.
7. Add sea salt and pepper to taste. Serve immediately.

• Prep Time: 10min
• Cook Time: 10min
• Category: Side Dishes
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 64g
• Calories: 45
• Sugar: 1.1g
• Sodium: 16mg
• Fat: 3.4g
• Saturated Fat: 2.1g
• Unsaturated Fat: 1.3g
• Trans Fat: 0g
• Carbohydrates: 3.5g
• Fiber: 1.5g
• Protein: 1.2g
• Cholesterol: 8mg

Keywords: how to make cauliflower rice, cauliflower rice recipe, cauliflower rice benefits, cilantro lime cauliflower rice, how to rice cauliflower, cauliflower rice nutrition, cauliflower rice calories,

The post Cauliflower Rice with Cilantro and Lime appeared first on Dr. Axe.

As such, they make a perfect ingredient for any keto meals. But few of us incorporate them into recipes besides the ubiquitous guacamole. Here, however, is a delicious and refreshing soup recipe called Cold Cucumber Avocado Keto Soup. Tried out by many readers, it even works well as an avocado dip for chips or cut-up veggies.

Why does it work well for the keto diet? Well, each serving offers 25 grams of healthy fats alongside 11 grams of protein and just 5 net carbs. Those are nearly perfect macros for the ketogenic diet.

How to Make Creamy Cucumber Avocado Soup

Place all the ingredients on your counter. Get out a cutting board and a good sharp knife. Peel the cucumber and chop roughly and place into a high-powered blender or food processor.

Next, scoop out the meat from a full avocado after removing the seed. Place into the blender. Chop up five stalks of celery and add to the blender.

Lastly, add the squeezed lemon juice, water, sea salt and black pepper. Blend thoroughly and pour into two soup bowls. Top with shredded raw cheddar cheese or goat cheese, along with fresh herbs. Enjoy!

Creamy Cucumber Avocado Soup Recipe (or Dip!)

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• Author: Dr. Josh Axe
• Total Time: 35 min
• Yield: 2
• Diet: Vegetarian

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Go beyond guacamole and use the mighty avocado for this delicious (and easy!) Creamy Cucumber Avocado Soup. It can also substitute as a great dipping sauce.

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Ingredients

• ½ cucumber, peeled
• 1 ripe avocado
• 5 stalks celery
• 3 tablespoons lemon juice
• ½ cup water
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 2 ounces raw cheddar cheese or goat cheese
• fresh herbs, such as basil or parsley (optional)

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Instructions

1. Place all ingredients (except the cheese) together in a high-powered blender or food processor.
2. Blend thoroughly and place in refrigerator for at least 30 minutes
3. Serve chilled and top with fresh cheese and fresh herbs.

Notes

If you choose to use this as a dip for chips or fresh veggies, use less water in the recipe so it’s nice and thick.

• Prep Time: 5 min
• Category: Soups, Side Dishes, Lunches
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 309
• Sugar: 3.1g
• Sodium: 745mg
• Fat: 25.1g
• Saturated Fat: 9.1g
• Unsaturated Fat: 12.3g
• Trans Fat: 0g
• Carbohydrates: 13.6g
• Fiber: 8g
• Protein: 11.4g
• Cholesterol: 30mg

Keywords: keto soup, cold cucumber soup, cucumber avocado soup, avocado dip recipe

The post Cold Cucumber Avocado Keto Soup Recipe (or Dip!) appeared first on Dr. Axe.

This colorful salsa is a rainbow of nutrients and flavor. Made from nutrition-rich cucumbers, cherry tomatoes, bell peppers, onions and spicy jalapeño peppers, this green cucumber salsa with fresh tomatoes is just what you need to take your chips or tacos to the next level.

Key Ingredients

As I mentioned, this cucumber salad recipe is made with nothing but fresh ingredients. Here are the main players in this keto salsa:

• Cucumbers: As a low-calorie, hydrating food, cucumber is great for skin and detoxification. Thanks to its vitamin K content and antioxidants, it can also aid heart, metabolic, digestive, bone and immune health.
• Tomatoes: Tomato nutrition is high in vitamins C, A and K, along with lycopene. As a high-antioxidant food, the tomato can help combat chronic disease, protect eye health, support healthy skin and more.
• Bell peppers: Bell pepper nutrition provides a healthy dose of B vitamins, vitamins A and C, along with fiber. As low-calorie foods, these peppers can support healthy weight, immunity, vision, brain health and skin.
• Onion: Another food that packs a great nutritional punch, onion nutrition can help combat chronic illness, manage diabetes, defend against respiratory infections and so much more.
• Jalapeno: Many spicy foods are known to boost immune health, and jalapenos are no different. They’re high in vitamins C, B6 and K, and they provide vital minerals as well. In addition, jalapenos can help prevent bacteria growth and calm migraines.
• Lime juice: You’re likely accustomed to cucumber salsa with vinegar, but this recipe calls for lime juice instead for a burst of citrus.

How to Make Cucumber Salsa

This is truly the easiest recipe ever. Once you’ve seeded, chopped and diced, throw the ingredients into a large bowl.

You are literally done!

This cucumber salsa recipe is crunchy and delicious. It’s great with Tex-Mex dishes.

You could even sweeten things up a bit by adding some diced mango. I encourage you to add this cucumber salsa to everything. You won’t regret it!

Similar Recipes

Looking for other salsa recipes to try? Here are some of my other favorites:

• Pico De Gallo, or Salsa Fresca, Recipe
• Chunky Tomato Salsa Recipe
• Cranberry Salsa Recipe
• Mango Avocado Salsa Recipe
• Cowboy Caviar: The Best Hearty Salsa Alternative

Cucumber Salsa Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 6
• Diet: Gluten Free

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This cucumber salsa recipe is spectacular. It promotes healthy hair, nails and skin thanks to its healthy ingredients. Try it today!

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Ingredients

• 3 cups cherry tomatoes, quartered
• 1 cup green, red and yellow peppers, chopped
• 2 medium cucumbers, peeled, seeded; chopped
• 1 jalapeño pepper, seeded & chopped
• 1 small onion, chopped
• 1 clove garlic, minced
• 4 tablespoons lime juice
• 1 teaspoon fresh parsley, minced

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Instructions

1. Mix all ingredients together in a large bowl.

Notes

• You can add some sweetness to this salsa with some mango if you choose.
• This salsa make a great addition to several dishes, or you can eat it on its own as a snack.
• If the spice is too much for you, feel free to go mild my skipping the jalapeno.

• Prep Time: 10 min
• Category: Dips
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 182g
• Calories: 35
• Sugar: 4.3g
• Sodium: 7mg
• Fat: 0.33g
• Saturated Fat: 0.04g
• Unsaturated Fat: 0.29g
• Trans Fat: 0g
• Carbohydrates: 7.5g
• Fiber: 2g
• Protein: 1.4g
• Cholesterol: 0mg

Keywords: cucumber salsa recipe, spicy cucumber salsa, cucumber salsa with fresh tomatoes, green cucumber salsa,

The post Cucumber Salsa Recipe appeared first on Dr. Axe.

Soups are one of my favorite ways to enjoy heaps of fresh veggies and nutrients, and you can enjoy this chilled avocado and zucchini soup even on the hottest summer days.

Key Ingredients

You might not think of avocado as a soup ingredient, but it adds a creamy consistency to this recipe and makes an easy way to sneak in healthy fats and vitamins. Plus, avocado benefits everything from heart health to gut, skin, eye, hair and immune health.

Zucchini, seasonings and probiotic-rich kefir round out the list of ingredients in this simple soup.

Zucchini nutrition provides vitamins C, K and A, along with several B vitamins and vital minerals. It’s also an anti-inflammatory food that’s low in calories and carbs.

Whether you opt for goat or coconut kefir, this fermented liquid is full of beneficial probiotics that support the gut and immunity. Thanks to its high calcium levels as well, it supports bone health and more.

Add in the lime juice, cumin, green onions and broth, and you not only up the flavor, but the nutritional content as well.

I might be biased, but I think you’ll love this healthy avocado zucchini soup.

How to Make Chilled Avocado and Zucchini Soup

Start by adding the chopped zucchini, chicken broth and green onions in a saucepan. Bring the mixture to a boil, and then reduce the heat.

Let it all simmer until the zucchini is tender, and then remove the pan from the heat.

Next, add the lime juice, salt, cooled zucchini mix, avocado, kefir and cumin to a blender or food processor. Blend until the soup has a smooth consistency — no chunky bits!

Place the soup in the refrigerator for the next two hours, letting it chill and allowing the flavors intensify. All done!

How easy was that? Because this soup keeps nicely in the fridge, you could prepare it the night before or in the morning and enjoy later.

Since it’s not a super-liquidy soup, it’s also easy to take to work for lunch or carry along for a potluck. You could even play with the type of seasonings — curry and garam masala would be delicious.

Make this chilled avocado and zucchini soup your own and enjoy!

Similar Recipes

Looking for some more chilled soup ideas? Here a couple others to try:

• Secret Cucumber Detox Soup Recipe
• Cold Melon Berry Soup Recipe

Print

Chilled Avocado and Zucchini Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hours 35 minutes
• Yield: 4
• Diet: Gluten Free

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Try this delicious chilled avocado and zucchini soup recipe. Avocado is a true superfood, while the zucchini combines for a perfect blend.

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Ingredients

• 2 zucchinis, chopped
• ¼ cup green onions, sliced
• 14 ounces chicken broth
• 2 tablespoons lime juice
• 1 avocado, diced
• 1/8 teaspoon cumin
• 1/4 teaspoon sea salt
• 3/4 cup goat or coconut kefir

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Instructions

1. Combine the zucchini, green onions and broth in a saucepan. Bring the mixture to a boil, and then reduce the heat. Simmer until the zucchini is tender.
2. Remove the saucepan from the heat, and let it cool.
3. Place the lime juice, salt, cooled zucchini mixture, avocado, kefir and cumin in a blender and blend until the mixture has a smooth consistency.
4. Chill for 2 hours before serving.

Notes

• Use vegetable stock in place of chicken broth to make this recipe vegan.
• You can season to your liking, trying different spices, such as curry and garam masala.

• Prep Time: 2 hours, 35 minutes
• Category: Side Dishes & Soups
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (300g)
• Calories: 136
• Sugar: 4.5g
• Sodium: 470mg
• Fat: 8.9g
• Saturated Fat: 2.1g
• Unsaturated Fat: 6.8g
• Trans Fat: 0g
• Carbohydrates: 10.7g
• Fiber: 4.8g
• Protein: 5.7g
• Cholesterol: 6mg

Keywords: chilled avocado and zucchini soup recipe

The post Chilled Avocado and Zucchini Soup Recipe appeared first on Dr. Axe.

But if you’re ready to transform your views on split pea soup and have a ridiculously easy recipe on hand for those busy nights, you’re in luck. This split pea soup isn’t your grandma’s recipe. This one is loaded with flavor and pantry herbs, packed with yummy ingredients like turkey bacon and requires little work. Plus, it’s super filling — split peas are a super high-fiber food and will keep you feeling full for a long time.

I know the split pea soup name can be a deterrent, but this is one recipe you really can’t knock until you try. In fact, when you serve this dish, leave out the name and see who guesses what it really is!

How to Make Split Pea Soup

Start by heating coconut oil in a large pot over medium heat, letting it warm up until the oil starts shimmering. Then add in the onion, garlic and celery. Enjoy the fragrance filling up your kitchen and sauté the veggies until the onions soften, about 5–8 minutes.

Next, stir in the carrots, split peas, broth, turkey bacon, herbs, bay leaf and salt. Cover the pot and bring all that goodness to a boil. Once it’s bubbling, reduce the heat and let the split pea soup and all that great taste simmer for an hour.

When the soup is ready, discard the bay leaf — it adds a ton of flavor while cooking, but you don’t want to nibble on that! — and let the soup rest and cool off for 10 minutes. Top it with freshly sliced green onions when serving.

This split pea soup is one of the easiest soup recipes around. You can also eliminate the turkey bacon to make it vegetarian. I hope you love this modern split pea soup as much as I do.

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Split Pea Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 10 minutes
• Yield: 8
• Diet: Gluten Free

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This split pea soup isn’t your grandma’s recipe. This one is loaded with flavor and pantry herbs, packed with yummy ingredients like turkey bacon and requires little work.

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Ingredients

• 1 tablespoon coconut oil
• 1 cup chopped yellow onion
• 1 clove garlic, minced
• 2 cups chopped celery
• 3 cups carrots, julienned
• 2½ cups green split peas, sorted and rinsed
• 8 cups vegetable broth
• 1 package uncured turkey bacon, diced
• 1 teaspoon dried parsley flakes
• ½ teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 tablespoon dried basil
• 1 bay leaf
• sea salt to taste
• chopped green onions for topping

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Instructions

1. In a large pot over medium heat, heat the coconut oil until it shimmers. Add the onion, garlic and celery and sauté until the onions are soft, about 5–8 minutes.
2. Stir in the carrots, split peas, broth, turkey bacon, herbs, bay leaf and salt. Cover and bring to a boil.
3. Reduce and simmer for 1 hour. Discard the bay leaf and allow the soup to rest for 10 minutes before serving.
4. Top with chopped green onions.

Notes

When the soup is ready, discard the bay leaf — it adds a ton of flavor while cooking, but you don’t want to nibble on that! You can also eliminate the turkey bacon to make it vegetarian.

• Prep Time: 10 min
• Cook Time: 1 hour
• Category: Soups, Main Dishes
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 318
• Sugar: 9.8g
• Fat: 6.1g
• Saturated Fat: 2.5g
• Unsaturated Fat: 2.9g
• Carbohydrates: 49g
• Fiber: 17.6g
• Protein: 18.9g
• Cholesterol: 18mg

Keywords: split pea soup recipe

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Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K … and that will also keep you satisfied for hours? Try this red lentil soup recipe from my new book Ancient Remedies.

Lentils are considered a top “functional food” due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds. While they’re known for providing protein and fiber, their polyphenol content is becoming the focus of ongoing research, since polyphenols are know play an important role in the prevention of degenerative diseases.

One serving of this red lentil soup provides 25 percent daily value of vitamin C, 392 percent (!) daily value of vitamin A and 84 percent of vitamin K, for instance. Wowsers!

How to Make Red Lentil Soup

In a large soup pot over medium heat, melt the coconut oil. Add the carrots, celery, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender.

Next, add the broth, lentils and thyme. Lentils-wise, red lentils produce a beautiful color, but green or brown lentils can work just as well and provide nearly an identical nutritional profile. If you’re not a vegan, consider using bone broth from scratch (or protein powder from bone broth mixed with water) for more nutrition. Bring this soup mixture to a boil.

Cover, reduce the heat to a simmer, and cook for 20 minutes, or until the lentils are tender. Add the kale and cook for 3 to 4 more minutes to wilt the kale. Season with sea salt and pepper.

Red Lentil Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 4
• Diet: Vegan

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Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K … and that will also keep you satisfied for hours? Try this red lentil soup recipe from my new book Ancient Remedies.

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Ingredients

• 1 tablespoon coconut oil or unsalted grass-fed butter
• 3 carrots, peeled and chopped
• 3 celery stalks, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 5 cups low sodium vegetable broth
• 1 cup red lentils (or green or brown)
• 1 teaspoon dried thyme
• 2 cups stemmed and chopped kale or Swiss chard
• sea salt and ground black pepper, to taste

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Instructions

1. Heat the oil in a large soup pot over medium heat. Add the carrots, celery, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender.
2. Add the broth, lentils, and thyme. Bring the soup to a boil. Cover, reduce the heat to a simmer, and cook for 20 minutes, or until the lentils are tender.
3. Add the kale and cook for 3 to 4 more minutes to wilt the kale. Season with salt and pepper.

Notes

Serve as a starter for your dinner or even have at lunch with a chunk of crusty sprouted wheat bread. Enjoy!

• Prep Time: 20 min
• Cook Time: 25 min
• Category: Soups, Starters
• Method: Stovetop
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1 bowl
• Calories: 103
• Sugar: 6.2g
• Sodium: 340mg
• Fat: 3.8g
• Saturated Fat: 2.9g
• Unsaturated Fat: 0.4g
• Carbohydrates: 16.6g
• Fiber: 2.6g
• Protein: 2.9g
• Cholesterol: 0mg

Keywords: lentil soup recipe, red lentil soup recipe

The post Red Lentil Soup Recipe (Loaded with Vitamins!) appeared first on Dr. Axe.

And that’s where these Stuffed Mushrooms come in. This is the type of starter that will have guests asking for the recipe after they’ve taken their first bite. These easy-to-make, nutrition-rich mushrooms are filled with a creamy filling with just enough turkey bacon to liven up taste buds. You’ll want to serve these immediately after making but, based on past experience, it’s best to make an extra batch — these stuffed mushrooms are going to go quickly!

We’ll start by preheating the oven to 400 F. Brush the mushroom caps with coconut oil and place them top down down on a baking sheet for roasting. Use the leftover coconut oil to grease a second baking sheet, then distribute the bacon on the sheet evenly.

If you’ve never baked bacon before, you’ll love how crispy it gets without it smelling the whole house up (though there’s nothing wrong with eau de bacon!). Pop the two baking sheets into the oven for the next 15 minutes.

While the mushrooms and bacon are doing their thing in the oven, it’s time to get the filling ready. Bring a medium pot of water to boil, then add the cauliflower. Let it boil for 8 minutes or until it’s tender. Drain the cauliflower and pat it dry with paper towels. You’ll want to move quickly here — we don’t want the cauliflower cooling.

When you’ve removed the excess water from the cauliflower, add it and the cheese, garlic, salt and pepper to the bowl of your food processor and puree it until almost smooth. Set it aside. Using cauliflower along with cheese is going to make this filling super creamy and add an extra dose of veggie goodness.

Now, remove the mushrooms and bacon from the oven and roughly chop the bacon. Turn over the mushroom caps and stuff them with the cauliflower mixture. Place a pat of butter on each mushroom and sprinkle the bacon on top of each mushroom. Serve these immediately.

These stuffed mushrooms are divine. I love how decadent they taste but how healthy they are. Be sure to try these at your next party!

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Stuffed Mushrooms Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 5
• Diet: Gluten Free

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These easy-to-make, stuffed mushrooms are filled with a creamy filling with just enough turkey bacon to liven up taste buds.

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Ingredients

• 1 tablespoon melted coconut oil, divided
• 20 cremini mushroom caps
• 1 package uncured turkey bacon
• ½ head of cauliflower, chopped
• ¼ cup grated raw goat cheese (or sheep cheese)
• ½ teaspoon minced garlic
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 2 tablespoons unsalted grass-fed butter, diced into 20 pieces
• ½ cup chives

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Instructions

1. Heat the oven to 400 F.
2. Brush the mushroom caps with the coconut oil and place them top down on a baking sheet.
3. Use the remaining oil to grease another baking sheet.
4. Distribute the bacon evenly on the greased baking sheet.
5. Bake the mushrooms and bacon for 15 minutes.
6. While the mushrooms and bacon are baking, bring a medium pot of water to a boil.
7. Add the cauliflower and boil for 8 minutes, or until tender.
8. Drain the cauliflower well and remove any excess water by patting with paper towels.
9. Without allowing the cauliflower to cool, add the cauliflower, cheese, garlic, salt and pepper to a food processor and puree until almost smooth.
10. Remove the mushrooms and bacon from the oven.
11. Chop up the bacon.
12. Flip the mushroom caps and fill them with the cauliflower mixture.
13. Place one piece of butter on top of the mixture.
14. Crumble and sprinkle the bacon on top of each mushroom.
15. Serve immediately.

Notes

Serve as a party snack, appetizer or even as a side dish.

• Prep Time: 15 min
• Cook Time: 25 min
• Category: Appetizers, Snacks, Side Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4 stuffed mushrooms
• Calories: 229
• Sugar: 1.5g
• Sodium: 868mg
• Fat: 15.5g
• Saturated Fat: 8.5g
• Unsaturated Fat: 5.8g
• Carbohydrates: 14.2g
• Fiber: 2.4g
• Protein: 10.9g
• Cholesterol: 45mg

Keywords: stuffed mushrooms, stuffed mushrooms recipe

The post Stuffed Mushrooms Recipe appeared first on Dr. Axe.

When you start eating whole, healthy foods, that takeout order doesn’t seem so appetizing any longer. Everything is drenched in unhealthy oils, who knows where the meat is from and white rice is full of empty calories.

There is a way, however, to still enjoy the delicious taste of fried rice without the icky extras. That’s where this cauliflower fried rice recipe (or faux fried rice) — like my Cauliflower Rice with Cilantro and Lime recipe — comes in.

Key Ingredients

Made from inflammation-fighting cauliflower, this takeout fake-out is quick and easy 30-minute recipe that’s perfect for busy nights. Plus, thanks to the low carb content of cauliflower, this cauliflower fried rice keto-friendly recipe can be eaten on any low- or no-carb diet.

The ghee, meanwhile, provides healthy fat and is a healthier alternative to butter, while the garlic powder, sea salt, black pepper and coconut aminos provide added flavor and bump up the nutrition.

I like carrots, eggs and onions in mine, but you can really add whatever vegetables you have on hand — mushrooms and zucchini work nicely here, too.

My fried cauliflower rice version is meat-free but still packed with protein thanks to the eggs, so it’s great for vegetarians, but if you have some leftover chicken or beef, toss it in! You can totally make this cauliflower fried rice your own.

Let’s get cooking.

How to Make Cauliflower Fried Rice

Start by chopping the cauliflower into small chunks and adding it to a high-powered blender. Pulse until the cauliflower reaches the consistency of rice pieces.

Then, in a large skillet, add in two tablespoons of ghee, one of my favorite cooking fats, and the riced cauliflower. Toss in the garlic, salt and pepper, too, and cook for five minutes.

Next, add the carrot and onion to the mix, and cook until softened. The onion and garlic should smell pretty good right now! If you’re using other vegetables, add them now as well.

Stir in the remaining ghee and the eggs, using a wooden spoon to break up the eggs as they scramble.

Stir in the coconut aminos, a soy-free alternative to soy sauce, and enjoy!

I like to add a little color to my cauliflower fried rice. If you have cilantro fans in the house, the herb makes a great garnish. If not, try chopped scallions.

This cauliflower fried rice is delicious as a main meal or a quick side if you have something else planned. Try it tonight!

Cauliflower Fried Rice Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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This recipe produces cauliflower fried rice with individual grains and is lightly seasoned to allow the flavor of the rice to dominate.

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Ingredients

• 1 medium head of cauliflower
• 4 tablespoons ghee
• ½ teaspoon garlic powder
• ½ teaspoon of each: sea salt and pepper
• 1 large carrot, shredded
• 1 medium onion, diced
• 4 eggs
• ¼ cup coconut aminos

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Instructions

1. Chop cauliflower into small florets and add to Vitamix. Blend until consistency of rice pieces is achieved.
2. In a large skillet over medium heat, add 2 tablespoons ghee and cauliflower. Add garlic, salt and pepper and cook for 5 minutes.
3. Add carrot and onion and cook until softened.
4. Add remaining ghee and eggs. Stir to scramble them and chop finely.
5. Stir in coconut aminos and serve.

Notes

• Add or subtract whichever veggies you like.
• Feel free to add further protein, such as cauliflower fried rice with chicken or beef.

• Prep Time: 15 min
• Cook Time: 15 min
• Category: Side Dishes
• Method: Blender, skillet
• Cuisine: Asian

Nutrition

• Calories: 217
• Sugar: 3g
• Sodium: 326mg
• Fat: 18.4g
• Saturated Fat: 10.4g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 1.6g
• Protein: 6.6g
• Cholesterol: 199mg

Keywords: cauliflower fried rice recipe, fried cauliflower rice, riced cauliflower, cauliflower fried rice keto, cauliflower rice,

The post Cauliflower Fried Rice Recipe appeared first on Dr. Axe.

What Is Acorn Squash?

Acorn squash is a type of winter squash, as are pumpkins, delicata squash and spaghetti squash. Though they’re named after winter, these squash are harvested in the fall but should last right on through the colder months when stored in a cool, dry place.

When it’s in season, from October to December, acorn squash can also be purchased for quite cheap at farmers markets and grocery stores. Cooking acorn squash results in a mildly sweet, slightly nutty flavor, making it an excellent vehicle for stronger seasonings.

If you’re out shopping for acorn squash, look for ones with dull green skin (which is edible!). If it’s orange, the flesh will be tough to get through.

Key Ingredients

The acorn squash, of course, is the star of this recipe, and that’s good for a number of reasons. For starters, this roasted squash is low in calories but loaded with fiber, vitamin C, potassium, manganese, B vitamins, magnesium, vitamin A, iron, calcium and more. Thanks to its loads of antioxidants, it can help immunity, blood pressure, skin, prostate health and more.

In addition, the coconut yogurt adds protein but keeps this acorn squash recipe dairy-free. The almond and cashew butter add protein, while the dates and raw honey keep things sweet without the harmful effects of many sweeteners.

Of course, we can’t forget the granola for crunch and fiber. You can even add a dash of cinnamon or nutmeg to finish this acorn squash off.

How to Roast Acorn Squash

Wondering how to cook acorn squash? One of the beauties of acorn squash is just how versatile it is.

You can prepare it in the oven, in a microwave, bake it, sauté it or even steam it. In fact, I’ve rounded up 18 delicious acorn squash recipes here. (And I even have a special recipe for acorn squash soup that you must try!)

However, by far, my favorite way to cook acorn squash is by roasting it, and roasting acorn squash is simple to boot. Try my super easy roasted acorn squash recipe at your next meal.

Start by preheating the oven to 400 Fahrenheit. Next, place the acorn squash on a baking sheet lined with parchment paper, and bake for 30 minutes or until the squash is fork-tender.

Place the squash on two separate plates, and add the toppings. The unique variety of toppings used in this roasted acorn squash recipe mean that you can enjoy the vegetable as a side dish, a healthy dessert or even a breakfast. (Just roast the squash the night before, and quickly reheat before filling with toppings.)

What do you eat acorn squash with? You can eat it as a meal all by itself, or you can have it as a side with some of the following recipes:

• Baked Italian Chicken Recipe
• Shepherd’s Pie Recipe: Healthier Version!
• Blackened Salmon Recipe with Creamy Avocado Dressing

If you thought squash recipes were boring, this roasted acorn squash recipe will change your mind. Serve and enjoy!

Healthy Roasted Acorn Squash Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 2
• Diet: Gluten Free

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My favorite way of cooking acorn squash is by roasting it. Try my super easy roasted acorn squash recipe at your next meal.

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Ingredients

• 1 acorn squash, sliced in half lengthwise and seeds removed

Toppings:

• 1 cup unsweetened coconut yogurt, divided
• ¾ cup granola, divided
• 4 dates, pitted and chopped, divided
• 2 tablespoons almond or cashew butter, divided
• 1 tablespoon raw honey or maple syrup, divided

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Instructions

1. Preheat the oven to 400 F.
2. Place the acorn squash on a baking sheet lined with parchment paper, and bake for 30 minutes or until fork-tender.
3. Place the acorn squash on two separate plates, and add toppings.
4. Serve and enjoy!

Notes

• You can cinnamon, nutmeg or any other flavors as toppings.
• The nutrition varies slightly depending on which butter and which sweetener you use.

• Prep Time: 5 min
• Cook Time: 30 min
• Category: Side dishes
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: Half a squash
• Calories: 393
• Sugar: 38.6g
• Sodium: 79mg
• Fat: 33.3g
• Saturated Fat: 6.2g
• Unsaturated Fat: 27g
• Trans Fat: 0.1g
• Carbohydrates: 98.3g
• Fiber: 16.4g
• Protein: 19.2g
• Cholesterol: 0mg

Keywords: roasted acorn squash recipe, acorn squash recipes, roast acorn squash, cooking acorn squash, how to cook acorn squash, cook acorn squash, roasting acorn squash, acorn squash roasted, roasted squash, acorn squash in oven,

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What Is Pho?

Pho or phở originated in Vietnam in the early 20th century and has probably been around even longer, although there is poor documentation of the recipe until the last 90 years. It is thought that the French occupying the region in northern Vietnam and neighboring Chinese traditions both influenced the popular broth that we know today.

After the Geneva Accords, which required Vietnam to split into two in 1954, many northern Vietnamese migrated south and brought their Vietnamese soup along with them. (1) Southern Vietnam was much more liberal with their pho soup and introduced garnishes like cilantro, lime, bean sprouts and Thai basil. How do you pronounce pho? The same you would ‘duh’!

Is Pho Healthy?

I would argue, absolutely. Not only are the benefits of bone broth numerous, including digestive repair, skin and joint health, but adding in healing spices and herbs boosts the benefits even more. Grass-fed beef boasts benefits of CLA, omega 3 fatty acids and is free of all hormones and antibiotics. Instead of traditional white rice noodles used in pho, I incorporated zucchini noodles, which have high anti-inflammatory properties and are high in vitamin C. (You can also opt for gluten-free brown rice noodles.)

Toppings for the pho include cilantro, which helps rid the body of heavy metals, and Thai basil, which boosts immunity and contains natural antioxidant properties. Mint leaves aid in digestion and give a refreshingly cool flavor to the broth. Green onions give a mild, pungent kick and also add in antiviral and antibacterial properties to your pho soup recipe. Bean sprouts add a crunch, and since they are sprouted, are easy to digest, and you can absorb the nutrients within them much easier.

Lastly, I added organic sriracha sauce to give it an extra kick and coconut aminos with beneficial enzymes, minerals and other healthy elements.

So now you’re wondering how to make this pho recipe. Traditional bone broth can take anywhere from 24 to 48 hours to prepare, so if you’re using homemade, give yourself a day or two to get your pho broth ready. Otherwise, find a high-quality bone broth made from organic meat and vegetables to add to your pho ingredients. This pho recipe is easier to make than you think, so don’t be afraid to dive in!

How to Make Pho

First, take the bone broth and add it to a large stock pot. Add in onions, carrots, garlic cloves, cinnamon sticks, star anise, cardamon pods, coriander seeds and coconut aminos and bring it to a boil. Once the broth is boiling, reduce the heat so that the broth will simmer for 30 minutes. While the broth is simmering, go ahead and spiralize your zucchini into noodles or “zoodles.”

Chop up your herbs and vegetables and set aside. Slice your sirloin steak into very thin slices, about one-fourth of an inch. Place the steak slices back in the refrigerator to keep them cold until the broth is ready. After the broth has simmered, strain out the solids and discard them. Return the broth to the stove top and keep piping hot until ready to serve. Now you’re going to assemble your pho soup bowls.

First, add in a handful of zucchini noodles to the bottom of the bowl. Pour in a cup or two of bone broth over the noodles and quickly add 5–6 raw beef slices and watch them begin to cook through in the piping hot broth.

Top off your pho with cilantro, green onion, bean sprouts, mint, Thai basil, organic sriracha and more coconut aminos, if desired.

This pho recipe is so soothing, warming and nourishing. You’ll want to make this again and again in the upcoming winter months!

Pho Recipe — a Gut-Friendly Vietnamese Soup

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• Author: Ethan Boldt
• Total Time: 45 minutes
• Yield: 4
• Diet: Gluten Free

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There’s nothing like cooler weather that makes me want to cook up a big batch of soup and spend a cozy evening in with family and friends. Especially one that involves bone broth, grass-fed beef and immune-boosting herbs and vegetables.

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Ingredients

For the broth:

• 6 cups beef bone broth
• 2 onions, peeled and halved
• 4–5 whole carrots, chopped
• 4 garlic cloves, peel on and smashed
• 2–3 whole cinnamon sticks
• 8 star anise
• 5 cardamon pods
• 1 tablespoon coriander seeds
• 2 tablespoons coconut aminos

Toppings:

• ½ pound sirloin steak, sliced into ¼ inch pieces
• 1 pound zucchini, spiralized
• 1 cup bean sprouts
• ½ cup chopped green onions
• ½ cup chopped cilantro
• ½ cup Thai basil leaves
• ¼ cup mint leaves
• Organic sriracha, to taste
• Coconut aminos, to taste

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Instructions

1. In a large stock pot, add in beef bone broth, onion, carrots, garlic cloves, cinnamon sticks, star anise, cardamon pods, coriander seeds and coconut aminos.
2. Bring the broth to a boil over medium-high heat. Reduce heat to medium-low and let broth simmer for 30 minutes.
3. Place zucchini into a spiralizer and spiralize into noodles. Set aside.
4. Slice beef into very thin slices, about ¼ inch thick. Keep beef slices in the refrigerator to keep cold until ready to add to the broth.
5. Strain the broth and discard the solids. Return the broth to the stove to keep warm.
6. In four soup bowls, prepare each serving by adding in zucchini noodles to the bottom.
7. Top with pho broth and add in 5–6 raw beef slices.
8. Top each bowl with desired amount of herbs, vegetables, sriracha and coconut aminos.
9. Serve immediately.

Notes

Instead of zucchini noodles, you can also use brown rice noodles if you really miss the noodle part of the dish!

• Prep Time: 10 min
• Cook Time: 35 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Vietnamese

Nutrition

• Serving Size: 1 bowl
• Calories: 226
• Sugar: 4.8g
• Sodium: 720mg
• Fat: 8.1g
• Saturated Fat: 3.1g
• Unsaturated Fat: 3.8g
• Carbohydrates: 18.5g
• Fiber: 4.9g
• Protein: 22.5g
• Cholesterol: 41mg

Keywords: pho recipe, pho soup recipe, beef pho recipe

The post Pho Recipe — a Gut-Friendly Vietnamese Soup appeared first on Dr. Axe.

It’s a cinch to make, too. In fact, since it’s cooked in the slow cooker, it practically makes itself. You just add all the tasty ingredients for this easy taco soup recipe, turn the slow cooker on low and let it go!

The added beauty of this quick and easy taco soup recipe is that you can get it ready the night before you want to cook it and then cook it in the morning so it’s ready for lunch or dinner.

I have a hunch that this taco soup crockpot recipe is going to be a frequent meal in your house, too.

Key Ingredients

Some taco soup recipes out there utilize the occasional unhealthy ingredients, but my recipe for taco soup avoids that. Here are the main players in this crockpot taco soup:

• Bison: A lean source of protein, bison is more likely to be grass-fed than beef and is high in B vitamins and several minerals. As such, it supports immunity, fights inflammation and helps prevent deficiencies, including iron and zinc deficiency.
• Beans: Whether you opt for black beans or kidney beans, both  are plant-based protein sources that provide a wide array of vitamins, minerals and antioxidants. They’re also high in fiber, can help combat disease and support heart health.
• Onions: High in vitamin C, onions nutrition supports immune, heart, bone and respiratory health.
• Tomatoes: High in vitamins C, A, K and B6, along with potassium and manganese, tomatoes are known to help fight cancer, inflammation, heart complications, vision issues, skin problems and bone-related risks.

The mix of spices — chili powder, garlic powder and cumin — add to both the flavor and health benefits, along with the corn and chiles.

How to Make Taco Soup

First, brown the ground bison in a skillet on medium-high until all the “pink” is gone, being sure not to overcook it, since it will also cook in the slow cooker. (You can throw it into the slow cooker raw, but I suggest cooking it first.)

Next, add the browned ground bison and all the other ingredients, placing them in the slow cooker and mixing them with a wooden spoon.

Put the lid on the slow cooker, and cook on low for eight to 10 hours. Serve when it’s ready — or when you’re ready — by placing in a soup bowl.

What goes good with taco soup? I like to adorn the finished product with colorful sliced peppers and non-GMO tortilla chips on the side. If you like, you can add some avocado, diced green onions or shredded raw cheese to top it off.

Is this the best taco soup recipe? You be the judge of that. Enjoy! 

Easy Taco Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 hours 20 minutes
• Yield: 8-10
• Diet: Gluten Free

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This easy taco soup recipe can’t be beat. It is fast and filling, with just right amount of spicy, and it is easy to customize.

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Ingredients

• 2 pounds ground bison
• 2 cups onions diced
• 2 cans of choice black and kidney beans
• 2 cups organic corn
• One 14-ounce can of organic plum tomatoes
• 5 tomatoes, diced
• One 14-ounce can of tomatoes with chiles
• 2 tablespoons cumin
• 1 tablespoon chili powder
• 1 tablespoon garlic powder
• salt to taste

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Instructions

1. Brown the 2 pounds of ground bison in a medium-high heated skillet until it is browned. (Remember: The ground bison will continue to cook in the slow cooker, so it doesn’t have to be overcooked.)
2. While the ground bison is browning, dice the onions.
3. Place browned ground bison and all the other ingredients into a large slow cooker or crockpot and gently mix with a wooden spoon.
4. Turn slow cooker on low and cook for 8 to 10 hours.
5. Serve in soup bowls placed on plate, with cut up peppers on the side.
6. Top with your favorite toppings, such as avocado, diced green onion and shredded raw cheese.

Notes

• Instead of bison, feel free to swap in your favorite healthy protein, whether it’s grass-fed beef, free-range chicken or ground turkey — or skip the meat altogether to make it vegetarian.
• While this recipe calls for black or kidney beans, feel free to add both or utilize any other bean of your choosing.
• To add some spice, red pepper flakes, cayenne and additional hot peppers can turn up the heat.

• Prep Time: 20 min
• Cook Time: 10 hours
• Category: Soups and Slow Cooker
• Method: Slow cooker
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 644
• Sugar: 9.3g
• Sodium: 126mg
• Fat: 17.4g
• Saturated Fat: 6.8g
• Unsaturated Fat: 10.6g
• Trans Fat: 0g
• Carbohydrates: 75.5g
• Fiber: 18.5g
• Protein: 49.2g
• Cholesterol: 84mg

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With just garlic, lemon juice and coconut oil, there are no overpowering flavors or obscure ingredients. Instead, you get an easy-to-prepare side dish that’s elegant, tasty and good for you, too. Let’s get cooking!

Start by melting the coconut oil in a small saucepan over low heat, then greasing a baking sheet with half of the coconut oil. Then in a mixing bowl, combine the other half of the coconut oil along with the cauliflower, garlic and sea salt.

Spread the spruced up vegetable on the baking sheet and slide in the oven. Roast for 30–40 minutes at 425 F, turning the cauli pieces halfway through so they brown evenly.

When time’s up, remove the pan from the oven and squeeze the fresh lemon juice onto the roasted cauliflower. Serve with lemon slices and parsley for some color and a little extra kick.

This recipe is fantastic as a side to a heavier main protein or even just to nibble on solo. Because it requires so few ingredients, when you make this lemon-roasted cauliflower, choose the best quality vegetable you can find — your local farmers market should have some good options.

Lemon Roasted Cauliflower Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Gluten Free

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Description

With just garlic, lemon juice and coconut oil, there are no overpowering flavors or obscure ingredients. Instead, you get an easy-to-prepare side dish that’s elegant, tasty and good for you.

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Ingredients

• 2 tablespoons coconut oil
• 1 large head cauliflower, broken into bite-sized pieces
• 1 clove garlic, minced
• juice of ½ lemon
• ½ teaspoon sea salt
• parsley as garnish (optional)

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Instructions

1. Melt the coconut oil in a small saucepan over low heat, and then grease baking sheet with half of the oil.
2. In a mixing bowl, combine rest of oil with cauliflower, garlic and sea salt.
3. Spread on baking sheet.
4. Bake for 35 minutes at 425 F.
5. Sprinkle lemon juice over top and garnish.

Notes

This recipe is fantastic as a side to a heavier main protein or even just to nibble on solo.

• Prep Time: 5 min
• Cook Time: 35 min
• Category: Side Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1/4 cauliflower head
• Calories: 112
• Sugar: 4.2g
• Sodium: 354mg
• Fat: 7.4g
• Saturated Fat: 6.2g
• Unsaturated Fat: 0.6g
• Carbohydrates: 10.9g
• Fiber: 4.2g
• Protein: 4g
• Cholesterol: 0mg

Keywords: roasted cauliflower recipe, oven roasted cauliflower, baked cauliflower