Dear Nutritionist,
I enjoy your column and all the great information. My problem is I’m really tired by the time I come home and cooking seems like a huge chore, especially since I am not very experienced. I’ve started making food on the weekends and some recipes turn out OK but others haven’t. I would really like a few great recipes for soups or one-pot meals that I can be sure will come out nice. Can you share a few that you recommend? Preferably ones that are healthy and easy for amateurs. Thank you!
Karen
Dear Karen
Finally! An easy question! Yes, I have some wonderful soup and one-pot meals that are both easy and healthy. These are my own recipes, so I they have been tested and honed and come out perfect every time. I make big batches when I make them, then freeze the extra or have a friend over for a nice dinner together.
Slow Cooker Vegetarian Chili
I don’t promote vegetarian diets without eggs or fish, but I do promote vegetarian dishes that are balanced and contain ample protein. This one honestly trumps any chili recipe I’ve ever tried — and there are some serious chili chefs in my family! The secret is in the spices and dallop of cilantro cream on top. I make it in the slow cooker and leave it on all afternoon on medium. By dinner it’s perfect, and it’s even better the day after!
8 servings
Ingredients:
Chili:
- 2 cans 28oz diced tomatoes
- 1 can 28oz chick peas *washed well)
- 1 can 15oz black beans (washed well)
- 1 can 14oz brown beans in tomato sauce
- 1 can 28oz red kidney beans (washed well)
- 1 can corn 8.5oz (sweet kernel, no sugar added, drained)
- 3 carrots (washed and shredded)
- 2 cooking onions (diced)
- 2 cloves garlic (pressed)
- 4 tablespoons chili powder (smokey, not hot)
- 2 tablespoons cumin seed (whole)
- 2 tablespoons coriander (powder)
- 2 tablespoons turmeric powder
- 1 tablespoon sea salt (Himalayan)
- 1 bag fresh spinach (washed, chopped)
- 1 16oz container fresh mushrooms (washed, sliced)
- 2 small zucchini (sliced into coins and halved)
- Topping:
- Full fat sour cream
- 1 cup fresh cilantro, washed and diced fine
Instructions:
Saute onions and carrots in oil in frying pan on medium heat until starting to caramelize
Remove to crock pot and add all other ingredients except corn and zucchini. Cover and turn to high for 30 minutes.
Turn down to medium and leave on for 1-2 hours. Taste then add chili spice and salt to your preference and stir in zucchini and corn. Let cook 30 minutes more, then remove from heat and serve with dallop of sour cream mixed with cilantro and some sea salt.
One Pot Chicken Korma
This recipe is rich and creamy and very decadent. When it’s made with cauliflower rice it’s also low carb and keto friendly! Cut or omit the red chili if you don’t like spicy food.
6 servings
Chicken Marinade:
- 3 pounds boneless skinless chicken breasts cubed into 2” pieces OR skinless thighs, cubed into 2” pieces (I prefer thigh meat with bones cooked in the pot then removed - for extra nutrients)
- 2 teaspoons extra virgin olive oil
- 2 teaspoons garam masala
- 2 teaspoons curry powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
Korma Sauce:
- 2 cooking onions, peeled and diced
- 2 large carrots, shredded
- 4 teaspoons curry powder
- 1 teaspoon ground turmeric
- 1 teaspoon garam masala
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1/2 teaspoon ground coriander seed
- 1/2 teaspoon cinnamon
- 1/2 teaspoon cumin
- 1/4 teaspoon ground cardamom
- 1/8 teaspoon nutmeg
- 3 tablespoons coconut oil
- 3 large tomatoes, diced small
- 3 tablespoons ginger garlic paste
- 1 can unsweetened coconut milk (60% coconut extract)
- 1/2 cup water
- 1 1/2 cups plain, unsweetened yogurt (full fat)
- 1/2 a small red chili, de-seeded and minced (optional for heat)
- ¼ cup fresh cilantro, washed, diced fine
- Cauliflower rice (grated cooked cauliflower)
Instructions:
Marinade meat overnight or all day: Cover chicken with the oil and add garam masala, curry powder, salt and pepper. Massage into the meat and cover, place in fridge.
When ready to prep: Heat a large soup pot over medium-high heat with some coconut oil. Grill the chicken for 5-6 minutes per side, until cooked through, then remove.
Add the onions and carrots to the skillet and cook until starting to caramelize. Add chicken back in.
Add all the spices (measure carefully), as well as tomatoes, ginger garlic puree, coconut milk, water, yogurt, and red chili.
Turn to medium, bring to simmer, and cook on low simmer for 30 minutes.
Serve over cauli rice with fresh diced cilantro to garnish.
Creamy Thai Squash Soup with Shrimp
This is a delicious, very fragrant thai curry soup. It has just a bit of spice with a nice creamy texture. The meat gives it body and keeps it from being too sweet. It’s filling enough not to need bread and it’s so easy and quick it will quickly become a favourite!
Serves 6
Ingredients:
- 1 butternut squash (halved and seeded)
- 1 can coconut cream (unsweetened, 70% coconut extract)
- 1 tablespoon garlic ginger paste
- 1 tablespoon lemon grass paste
- 1 tbsp green thai curry paste
- 1 head fresh cilantro (washed)
- 1 lime (juiced)
- 3 tablespoons Vegeta Seasoning (may not be gluten free)
- 1 cup shrimp (shelled, washed, diced)
- 2 chicken thighs (boneless, skinless ; trimmed and diced into 1/2" pieces)
- 1 packet whole earth sweetener
- 2-4 cans water
Instructions:
Roast squash, face down, on foil lined baking sheet in 400f oven until skin is starting to blister and brown and knife inserts easily. Let cool. Peel skin off or use spoon to scoop out flesh.
To food processor add: cooked squash (scooped out of shells), coconut milk, 1 can of equal amount water, garlic ginger paste, cilantro, lemon grass, juice of lime, thai green curry spice, and vegeta seasoning. Puree till smooth. Return to pan and add water and heat till hot.
In medium frypan on med heat in coconut oil cook chicken till done. Add to pot. Then cook shrimp the same till just pink and add. Add water to reach desired consistency.
Simmer 15 minutes on low. Let cool 10 min. Serve.
None of these recipes is particularly difficult, and each has its own distinct cuisine and flavour profile. And, all are very nutritious with a good amount of protein, while remaining grain and sugar free.
Thank you, Karen, for writing in with such a great question! As always, if readers have their own health questions, I welcome them. Just send me an email.
Namaste!
Nonie Nutritionista
Nonie De Long is a registered orthomolecular nutritionist with a clinic in Bradford West Gwillimbury, where she offers holistic, integrative health care for physical and mental health issues. Check out her website here.
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