Strong Bone Stew – No Bones About it (no really – its Vegan!)

The strong bones in this stew doesn’t refer to ingredeients in the stew but rather the nutrients contained in it. This neutrient dense stew combines root veggies and all sorts of great stuff that is great for your bones and skeleton.

Most importantly, it is delicious and easy.  Granted it does take some time but the hardest part about it is chopping all of the root veggies that go in it.

It is hearty and warm and delicious.  It is another recipe from the wellness retreat called Thirteen moons.   I made a big pot and we will eat from it all week.  Perfect for a grey cold day. Here is the recipe reproduced with permission.

Strong Bone Stew

Stew base:

2 Tbsp olive oil or Ghee

1 cup chopped onion

1-3 cloves garlic

4 cups vegetable stock

1 cup quartered mushrooms

4 cups root veggies (potatoes, sweet potatoes, carrots, turnips, parsnips or winter squash cubed)

 

Sauce (make separately):

1/2 cup wakame seaweed

2 Tbsp miso

2 tsp tamari

1/3 cup tahini

2 Thsp cup peanut or nut butter * there is an allergy in my house so I substituted wow butter and it tasted great.

1Tbsp apple cider vinegar

 

-In a large heavy bottomed pot heat ghee and add onion and garlic and sauté until onion is soft.  Add veggie stoc and bring to a boil.  Add veggies and seaweed and simmer 45 minutes adding more water or broth if needed.

While stew simmers mix together miso, tamari, tahini, nut butter and vinegar in a large measuring cup or bowl and set aside.

Just before serving ladle enough hot broth into miso to make it thin enough to pour into stew.  Add to stew.  Continue to cook on low for 5 minutes. Serve hot with nice crusty bread or quinoa.

 

 

Thai Coconut-Squash Soup (GF)

I can’t help it – still just back from that amazing Womens retreat at Thirteen moons and had to try this amazing recipe – This one is gluten free and so tasty I can’t stand it.

My husband even liked it but he did say he thought something was a bit “off”.

Ok so admittedly I added the cilantro and he hates cilantro… yes he is one of those of the world to whom cilantro tastes like soap (more soup for me!)

While at Thirteen Moons we had a little “Cilantro Miracle” – Apparently Louise had never had a group of women who all liked cilantro before – there were 7 of us.

So anyways, you can leave the cilantro out if you like but wow I love it so in it went… super easy and so so tasty…. I get this again for lunch tomorrow too – yay!!!

Here is the recipe (with permission):

Thai Coconut-Squash Soup

4 cups vegetable stock

4 cups cubed butternut squash

1 tablespoon coconut oil

1 lb brown mushrooms thinly sliced

1 red bell pepper diced

1 small onion diced

1 tablespoon finely minced chili pepper (optional)

1 clove garlic finely chopped

2 teaspoons grated ginger

1 can coconut milk

juice from 1 lime

 

Put the stock and squash in a soup pot and bring to a boil. Reduce to a simmer, covered until the squash is tender, about 20 minutes.

While the squash is cooking, heat the oil in a skillet over medium heat and add the mushrooms, bell pepper, onion, chili pepper, garlic and ginger and sauté until the vegetables are slightly wilted – 5-10 minutes

Once the squash is tender, add the mushroom mixture to the soup pot and stir in the cilantro. Simmer for another 10 minutes and then stir in the coconut milk.  Simmer until heated through.

Before serving, stir in lime juice and garnish with chopped cilantro.

www.thirteenmoons.ca

 

Black Bean Brownies

After my last blog post (which also happened to be my very first blog post) I got permission from Thirteen Moons’ Proprietor herself to share recipes as I make them with my reviews. It took her about 3 minutes after I emailed her to say yes – she is amazing. Thanks Louise!

These Black Bean Brownies are sweet, chocolatey, flour free AND contain a WHOLE CAN of black beans AND a bunch of chia seeds.

BUT… the real test… will kids eat them?  Age old parent question…. and one of the most important… Can we trick the children (into eating healthy)?

So tonight, less than 48 hours after I left the magical Thirteen Moons, I decided to put it to the test.  One pan of Black Bean Brownies vs. Three Children.

Ok.  So I called them Brownies.  No mention of beans of any kind.

Is that cheating?

ya, I don’t care….

 

… so I think they liked them….

Here is the recipe copied from thirteenmoons.ca with permission:

No one ever guesses that these brownies contain black beans; however, once they know, people are suspicious when I serve dark desserts.

Yield: 16 brownies

1 (15-ounce / 450 mL) can black beans, drained and rinsed
3 large eggs
⅓ cup (80 mL) butter, ghee, or coconut oil
2 tablespoons (30 mL) chia seeds, ground or whole
¼ cup (60 mL) cocoa powder
2 teaspoons (10 mL) vanilla
½ cup (125 mL) dark sugar
½ cup (125 mL) semisweet chocolate chips (best option: 70% cacao content)
⅓ cup (80 mL) finely chopped walnuts (optional)

Preheat the oven to 350°F (180°C). Grease an 8-inch (20 cm) baking pan.

Put the beans, eggs, butter, chia seeds, cocoa powder, vanilla, and sugar in a food processor and blend until smooth.

Remove the blade from the processor and carefully stir in the chocolate chips and walnuts.

Transfer the mixture to the prepared pan and place in the oven. Bake the brownies for 30 to 35 minutes, or until just set in the centre.

Cool before cutting into squares.

Variations: Add ½ cup (125 mL) dried cherries, coconut, or candied ginger.