sweet potato, carrot and rosemary soup

I had a refrigerator full of veggies and needed to use them quick!

So, I chopped, simmered, added fresh herbs, blended in the vitamix and taa-da… a simple and savory sweet potato soup was created!

The creaminess comes from cannellini beans making this soup completely vegan!

sweet potato, carrot and rosemary soup ~vegan, gluten free~

Sweet Potato, Carrot and Rosemary Soup

a few gluggs of extra virgin olive oil

1/2 yellow onion, chopped

3 large cloves of garlic, minced (or 4 smaller ones)

4 cups vegetable stock

2 cups water

2 cups sweet potato, chopped

1 cup zucchini, chopped

1 cup carrots, chopped

1 can cannellini beans, drained and rinsed

1 sprig of fresh rosemary (~1 tablespoon)

1/2 teaspoon sea salt

a few grinds of the pepper mill

sweet potato, carrot and rosemary soup ~vegan, gluten free~

-In a large soup pot, add olive oil and onion.  Saute until translucent.  Add garlic and sauté until fragrant.

-Add stock, water, sweet potatoes, carrots, zucchini, rosemary, salt and pepper.  Bring to a boil, reduce heat and simmer until vegetables are tender.

-Remove from heat and add canellini beans.

-Add to a food processor or blender and puree until smooth.


I added a pinch of fresh rosemary and black cyprus sea flakes for garnish.

(my sister-in-law bought me the sea flakes from a cute little shop in Chatham called Sea Salt and Pepper.  I wanted everything in this store!)

You could also add a drizzle of rosemary infused olive oil,  roasted pepitas or red pepper flakes for heat!


crunchy quinoa salad with peanut sauce

This weekend I met a very sweet woman who said she started eating quinoa since reading my blog!  It made me so happy to hear that a) people are reading my blog and b) they are trying the recipes and eating healthy food!

So, what’s all the hype over quinoa about?  Pronounced Keen-Wah.  Quinoa is actually not a grain, it’s a seed!  Originating thousands of years ago in Central and South America it was used by the Incas to increase endurance and stamina.

Red and White Quinoa

Red and White Quinoa

Quinoa is gluten-free for all those out there with gluten sensitivities and is a great substitution for rice or pasta.  It contains all 9 essential amino acids making it a complete protein, great for vegans and vegetarians!  It has tons of fiber (unlike the white processed alternatives) which can be helpful in lowering cholesterol, blood pressure and controlling glucose levels.  The phytonutrients found in quinoa make it an anti-inflammatory food, lowering risk of cardiac disease and cancer.  Quinoa is also rich in iron and magnesium, which is essential for energy production and the formation of bone.

Try it out using my new favorite recipe!

crunchy quinoa salad with peanut sauce

Crunchy Quinoa Salad with Peanut Sauce

Adapted from www.ambitiouskitchen.com


1 cup cooked quinoa

1-2 cups shredded red cabbage

1 red or orange bell pepper, diced

½ red onion, diced

1 cup shredded carrots

½ cup chopped cilantro

¼ cup diced green onions

 crunchy quinoa salad with peanut sauce

For the dressing

¼ cup all natural peanut butter

2 teaspoons freshly grated ginger

3 tablespoons Bragg’s Amino Acids

1 tablespoon honey (use agave if vegan)

1 tablespoon rice wine vinegar

2 tablespoons toasted sesame oil

3 tablespoons water

crunchy quinoa salad with peanut sauce


Prepare all salad ingredients and place in a large mixing bowl.

In a food processor, combine all dressing ingredients.  Blend until well combined adding water as necessary until desired consistency is created.

Add 1 cup of cooked, cooled quinoa to the vegetables.  Pour dressing on top and mix until vegetables are well coated.

 crunchy quinoa salad with peanut dressing

The original recipe added 1 cup of edamame or chickpeas and garnished with cashews and lime.  I think all three ingredients would be a lovely addition to the salad!

I served the quinoa over a bed of greens and topped with tempeh that was sautéed in coconut oil and Bragg’s Amino Acids.  I also added a sprinkle of black sesame seeds!  For a non-vegetarian/vegan meal you could add grilled chicken or shrimp.

crunchy quinoa salad with peanut dressing

The peanut sauce was excellent, wish I had made extra!

Hope you enjoy it too!

Stop on by GLOW YOGA on May 18th for the 2 year anniversary celebration, I will be making this quinoa salad!


springtime soup

springtime soup 1

Even though the warm weather has finally arrived I am not ready to let go of soup!  Nothing tastes better after a long day!  Soups are also a great way to get in a ton of vegetables!  This soup shouts spring with the asparagus, lemon and fresh basil!  Asparagus is one of the first vegetables to sprout out of the thawed ground.  It provides a good source of dietary fiber, beta-carotene, B vitamins, calcium, iron, zinc, and the list goes on and on!  You get the point; asparagus is downright just good for you!

Springtime Soup

Recipe adapted from “The Moosewood Restaurant” cookbook


Olive Oil

1 small red onion, chopped

2 stalks celery, chopped

2 carrots, chopped

2 large cloves garlic, minced

1 quart low sodium veggie broth

1 14.5 oz can diced tomatoes

4 cups water

¼ cup short grain brown rice

1 ½ cups frozen baby lima beans

1 ½ cups frozen peas

1 bunch asparagus

juice from ½ lemon

½ cup fresh basil (more for garnish)

salt and pepper to taste

 springtime soup

-Pour a few generous glugs of olive oil into a large soup pot.

-Over medium low heat, sauté onions, carrots, celery and garlic for about 10 minutes.

-Add veggie broth, water, brown rice and tomatoes.  Bring to a boil then add baby lima beans and asparagus, return to a boil.

-Turn down heat and cook until rice is tender.

-Add salt, lemon juice, peas and basil.  Cook for about 5 minutes.

-Garnish with basil and enjoy!

This soup would pair nicely with pita bread and hummus or topped with freshly grated Parmesan cheese.