Weekend Recipe Roundup

I hope you enjoy these are the nutrient-dense recipes that we have been loving this week! In addition to cooking nutrient-dense foods, remember to take care of yourselves this weekend and make time to get outside, move your body, connect with people you love.

Banana Chocolate Chip Muffins

I adapted this recipe from Gimme Delicious, and they turned out great https://gimmedelicious.com/paleo-banana-bread-muffins-gluten-free-low-carb/

I don’t know about you, but for me, all of this time at home has got me craving snacks and sweets. As a result, I have been looking for nourishing outlets for my stress baking and have been loving these naturally sweetened muffins!

Of course, you can make these without the mix-ins, but I love mix-ins and they provide additional antioxidants, so if I’ve got anything worthy of mixing in my muffin batter, I will add it.  These muffins are a great source of vitamin E, and a good source of fiber, B vitamins, and important immune-boosting minerals such as magnesium and selenium. 

• 3 ripe bananas, mashed
• 3 eggs, or flax eggs
• ½ cup almond butter or peanut butter
• 2 tbsp extra virgin olive oil or coconut oil
• 1 tsp apple cider vinegar
• 1 tsp vanilla extract
• ½ cup coconut flour
• 1 tbsp cinnamon
• 1 tsp baking powder
• 1 tsp baking soda
• Pinch sea salt
• ⅓ cup dark chocolate chips, 70-85% dark chocolate (optional)
• ⅓ cup chopped walnuts (optional)

1. Preheat oven to 350F and lightly grease 12 muffin cups
2. Mash bananas until soupy and combine with the rest of the wet ingredients (through vanilla)
3. In a separate bowl, combine dry ingredients (through sea salt)
4. Fold wet ingredients into dry until well combined but not over mixed
5. Drop batter into muffin cups and bake for about 20 minutes, or until a toothpick inserted into the muffins comes out clean

Savory Miso Cultured Oats

Inspired by Sandor Katz’ book, Wild Fermentation. 

This gut-healing recipe offers live cultures from the miso and from fermenting the oats overnight. By including chia seeds and nut butter with the oatmeal, you increase the fiber, vitamin E, minerals, and some staying power additional fat, protein, and fiber. This savory take on oatmeal will help prevent the sugar cravings that can follow from sweet oatmeals. Once you try it, you’ll never look at oatmeal the same way

Get your oats soaking Sunday for some gut-healing, heartwarming, savory oatmeal next week Monday, Tuesday and Wednesday! This recipe is for 1 serving, so multiply accordingly. 

• ¼ cup Oats
• 1 ½ cups Water, more for soaking
• Cloth, to cover
• 2 tbsp Chia Seeds
• 2 tsp Miso
• 1 tbsp Almond Butter or Peanut Butter

1. Prep Ahead: Cover oats with filtered water and soak for 24-72 hours to allow the oats to ferment. Ferment the oats in a larger batch and use what you need each day.
2. Drain oats and cook with fresh water, chia seeds, apple, and spices in a small saucepan over low heat. Stir periodically to break up any conglomerations of chia seeds, and continue cooking until nearly all the water is absorbed.
3. Remove from heat and allow to cool slightly before whisking in miso and nut butter, and adjust seasonings to taste.

Tomato Braised Cod with Vegetables and Rice

This was a family favorite dinner of the week in our house, the savory Mediterranean flavors have a broad appeal. 

Cod is a good source of anti-inflammatory omega-3 fatty acids, bone broth provides gut-healing proteins and other beneficial compounds. Garlic and onions support natural detoxification and the immune response. Even rice is good in moderate amounts as it feeds are keystone gut flora and immune first responders: bifidobacteria. Plus, the tasty broth is a great way to flavor loads of nutrient-dense mineral-rich green vegetables!

• 1 pound Wild Cod – fresh or frozen works, though frozen will take longer to cook
• ¼ cup +  1 tbsp Olive Oil
• 4 large cloves Garlic
• ½ medium Onion
• 1 tsp Herb de Provence or 1 tbsp Fresh Herbs
• ¾ tsp Salt
• ½ tsp Pepper
• Garlic Powder
• 2 cups Bone Broth, Fish Broth, or Vegetable Broth
• 1 ½ cups Cherry tomatoes, halved, or used Petite Diced Canned Tomatoes, juices drained and set aside
• 4-6 cups of Green Vegetables, fresh or frozen (broccoli, brussels sprouts, green beans, asparagus, spinach, anything goes!) 
• 1 cup of Rice, plus water for cooking 

1. Get the rice cooking with 3 cups of filtered water. 
2. Preheat olive oil over medium heat in a large skillet with a cover. 
3. Add onion, salt, and pepper, and saute until translucent.
4. Meanwhile, start cooking the green vegetables in another pan. Keep them, covered over low heat and toss with a tablespoon of olive oil. Season with salt and pepper.
5. Add garlic to the onion and saute until fragrant.
6. Mix in tomatoes and herbs with translucent onions.
7. Add cod and bone broth to tomato mixture. Cover and bring to a simmer. 
8. Continue cooking for 8-15 minutes or more, depending on the thickness of your filets. Fish will be white and flaky when cooked. 
9. Keep an eye on your vegetables, stirring periodically and remove from heat once dark green and tender. 
10. Serve in a bowl with rice, vegetables, fish, and top with a ladle of braising liquid. 

Creamy Broccoli Soup

I have tinkered with vegetable soups a lot over the years and I love this recipe because it is reminiscent of the broccoli cheese soup I grew up on in Wisconsin, America’s Dairyland 🙂 This soup is a warm comforting bowl of vegetables and nutrients, and even looks the part with its vibrant golden cheddar glow. All without any added dairy!

The recipe is high in fiber and polyphenols and fuels our mighty microbiome. It is a great source of vitamin A, vitamin K, vitamin C, vitamin E, magnesium, potassium, B vitamins (other than B12). It also contains anti-inflammatory sulforaphane from broccoli, and the antiviral compound monolaurin found in coconut milk. 

• 4 cups Bone Broth or Vegetable Broth
• 1 can full fat Coconut Milk
• 4 tbsp extra virgin Olive Oil
• 6 cups Broccoli florets, 4 medium heads
• 1 roasted Kabocha Squash, Hubbard Squash, or Small Pumpkin,
• 2 small Zucchini
• 1 medium Red Onion
• 2 rib Celery
• 6 Garlic cloves
• 3 tbsp Fish Sauce (or Coconut Aminos)
• 1 Lemon, juiced
• 1 tsp Sea Salt

1. Prep ahead: Remove seeds and roast winter squash at 350F for 45-60minutes, until tender.
2. Preheat olive oil over medium-low heat in a medium soup pot. Add celery and onion.
3. Sauté for about 10 minutes. Then add garlic and sauté for about 30 seconds more.
4. Add broccoli, zucchini, broth, coconut milk, roasted pumpkin, and spices. Cover and allow to simmer for 15-20 minutes.
5. Remove from heat and blend with an immersion blender (or pour into a standing blender) and blend until smooth. Mix in lemon juice and fish sauce and adjust seasonings to taste.