Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.


Prep
1 spaghetti squash
1 tablespoon coconut oil
1 medium shallot
4 cloves garlic
2 medium beets
½ cup cauliflower
2 carrots
½ cup fresh basil

Preheat oven to 350°.
 
Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.
 
Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce
1 tablespoon coconut oil
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1½ cup vegetable broth
½ cup coconut milk
1 teaspoon Himalayan salt
 
Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.
 
Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
 
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.
 
Preparation: 1 hour
Serves: 4

If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.  

Prep
½ cup coconut, shredded
1 medium red kuri squash
1 tablespoon coconut oil
1 sweet onion
2 cloves garlic
2” fresh ginger
3 cups cauliflower
2 cups kale
1 lime
quinoa

Preheat oven to 350°. Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.
 
Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.
 
While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.
 
Following package instructions, make enough quinoa for 4 servings.

Curry
2 tablespoons coconut oil
2 teaspoon coriander, ground
½ teaspoon salt
1 teaspoon turmeric
1 teaspoon mustard, ground
1 teaspoon chile powder, ground
½ teaspoon cayenne, or to taste
½ teaspoon cumin
¼ teaspoon cardamon
2 cups chicken broth
1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.
 
When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.
 
Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

Pretty and flavorful, it is sure to impress even the most die-hard meat fans in your life. Burdock root has been prized for its healing properties in traditional Asian and European societies for centuries. Western medicine is just beginning to recognize burdock root’s potential as an anti-inflammatory, antioxidant, and antibacterial agent. Burdock is rich in calcium, flavonoids, iron and potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.

Prep
2 cups burdock
1 carrot
1 sweet potato
2 cups broccoli
2 cups kale

Peel and slice burdock root, julienne carrot. Dice sweet potato. Chop up broccoli and kale.

Cook
2 tablespoon coconut oil
4 cups chicken broth
¼ cup tamari

Heat oil in large pot; add burdock, carrot, sweet potato and chicken broth. Bring to a boil, reduce heat; simmer, covered, 20 minutes.
 
Add broccoli and kale, return to a boil; cover and simmer a further 5 minutes. Remove from heat and stir in tamari.

Serve
Ladle into bowls and enjoy!
 
Preparation: 45 minutes
Serves: 4

Prep
1 yellow onion
3 cups shiitake mushrooms
2 leaves kale
2 cloves garlic
 
Finely chop onion, mushrooms and kale.  Peel and press or mince garlic.

Sauté
1 teaspoon turmeric
½ teaspoon thyme, dried
½ teaspoon oregano
1 teaspoon salt
1 teaspoon freshly ground pepper
1 tablespoon olive oil
1 tablespoon butter

In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.

Bake
10 eggs
½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese among tins. Bake for 12 minutes at 400°.

Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6

Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
 
2 ripe bananas
½ can (7 oz.) coconut milk or milk of choice
1 cup plain kefir (easily digestible) or plain yogurt
2 tablespoons almond butter
1 tablespoon ground flaxseed or chia seeds
1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
2 cups ice
 
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.
 
Preparation: 10 minutes
Serves: 2

They are a good source of vitamin B and iron. Beets are a source of betalains, which have been shown to provide antioxidant, anti-inflammatory and detoxification support. B-vitamins have been shown to prevent brain atrophy. This soup is a delicious way to introduce beets into your family’s repertoire. Beet’s bright pigment can stain, so be careful!





Prep
6 large beets
2 shallots, finely chopped
½ inch fresh ginger, grated
2 limes, juiced
 
To roast beets, preheat oven to 350°.
 
Wash beets gently to leave skin in place. Trim, leaving an inch or so of the stem and taproot.  Place in a baking dish with about ½ cup water, cover and bake until soft, about 45 minutes. Allow to cool slightly, rub skin off and dice.
 
Peel and finely chop shallots. Grate ginger. Juice limes.

Soup
1 teaspoon cumin, ground
1 teaspoon coconut oil
1 quart (32 oz., or 4 cups) chicken or vegetable stock
1 15-oz. can coconut milk
2 tablespoons cilantro

 
Sauté shallots, cumin and ginger in coconut oil in a large soup pot over medium heat. When shallots are soft, add beets and stock. Bring to a boil, then reduce heat and simmer 5 minutes. Let cool slightly, then use an immersion blender or transfer to a blender to puree. Stir in coconut milk and lime juice.

Serve
Ladle into bowls, garnish with cilantro.
 
Preparation: 10 minutes, plus 45 for roasting
Serves: 4

Prep
3 eggs
2 sprigs rosemary
1 bunch green onions
½ pound Brussels sprouts
2 portabella mushrooms
2 cloves garlic
2 inches fresh ginger
1 sweet potato
1 lemon

Separate eggs, set aside. Stem rosemary, and chop. Chop green onions, Brussels sprouts and mushrooms. Mince or press garlic. Press ginger. Peel and dice sweet potato. Juice lemon.

Sauce
5 tablespoons butter
1 tablespoon turmeric
 
Melt butter in a small saucepan over medium heat. Add rosemary and turmeric, cook for a minute or two. Remove from heat and set aside.
 
To prepare the sauce, combine egg yolks with ¼ cup of water and lemon juice in the top part of the double boiler or a small bowl that will fit over the saucepan of simmering water. Whisk mixture for several minutes, until it begins to thicken. Slowly add butter mixture and continue to whisk until well mixed and sauce is thickened. Remove from heat and set aside.

Hash
4 eggs
2 tablespoons coconut oil
2 teaspoons pepper
½ teaspoon salt

 
Sauté onions, garlic and ginger in a skillet over medium heat. While onions are cooking, heat 2 inches water in a small saucepan or double boiler until simmering.
 
When onions are soft, add sweet potatoes and ¼ cup water. Cover and cook a further 8–10 minutes, stirring frequently. When sweet potatoes are soft, add Brussels sprouts and portabella and cook 4–5 minutes longer, stirring frequently. Season with salt and pepper.
 
Prepare eggs as desired; if scrambling, mix in separated whites to avoid waste.

Serve
Divide hash among plates; serve each with an egg and sauce.
 
Preparation: 30 minutes
Serves: 6

Prep
¼ cup pumpkin seeds
1 tablespoon fresh mint
1 bunch parsley
1 bunch radishes
½ pound jicama
2 carrots
1 cucumber
1 large avocado
8 kalamata olives
½ lemon

Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
 
Finely chop mint, parsley and radishes. Peel and finely chop jicama. Seed and dice cucumber. Peel, pit and dice avocado. Pin and mince olives. Juice lemon.

Dressing
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
½ teaspoon Himalayan sea salt

In a small bowl, whisk together olive oil, vinegar, lemon juice and salt.

Assemble
1 teaspoon cumin
⅓  cup goat cheese crumbles (optional)
½ teaspoon ground black pepper
 
Combine pumpkin seeds, cumin, cheese, veggies, olives and mint in a large bowl, mix well. Toss with dressing. Let sit 15 minutes or more prior to serving.

Serve
Romaine or another lettuce
 
Spoon jicama mixture into lettuce leaves and roll.
 
Preparation: 20 minutes active, plus 15 minutes to set
Serves: 4

Prep
1 pound shiitake mushrooms
3 limes
2 shallots
2 cloves garlic
1 cup cilantro
2 teaspoons salt
4 tilapia fillets

Prep mushrooms by wiping clean and slicing thinly.  Juice two limes and slice the other into wedges. Peel and thinly slice shallot. Peel and press or mince garlic. Roughly chop cilantro.
 
Mix salt and lime juice, pour over tilapia.

Fish
3 tablespoons coconut oil
2 teaspoon chile powder
1 teaspoon pepper

In a skillet, heat coconut oil and cook fish over medium heat 2-3 minutes on each side. Remove from pan and set aside.
 
Add shiitake mushrooms, shallot, salt, pepper, garlic and chile powder to skillet. Cook for another 2 or 3 minutes, or until mushrooms are soft.

Serve
4 cups mixed baby greens
 
Divide fillets among dishes, top with mushrooms. Serve on a bed of mixed baby greens. Garnish with a slice of lime and cilantro.
 
Preparation: 15 minutes
Serves: 2

Prep
1 cup brown rice
1½ cups vegetable broth
¼ cup pumpkin seeds
⅓ cup cilantro
1 cup spinach
1 clove garlic
½ cup celery
½ lemon
 
Cook rice in a medium saucepan with broth, according to package instructions. Allow to cool.
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
 
Finely chop cilantro, spinach and garlic. Slice celery and lemon.

Assemble
3 tablespoon extra-virgin olive oil
1 tablespoon walnut oil
½ teaspoon salt
½ teaspoon ground pepper
¼ cup feta cheese
¼ cup dried cranberries

In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in rice. Sprinkle with feta and cranberries. Toss again right before serving.

Serve
Serve with a squeeze of lemon.
 
Preparation: 45 minutes
Serves: 4