Bison Pumpkin Chili

This is a hearty comfort food dish with the addition of pumpkin for a tasty, seasonal twist. It's really fast and easy to make and will be a crowd pleaser for the whole family. I personally find that the combo of animal protein and beans is not a glamorous one for me, but feel free to add kidney beans if you like and if your GI system can handle it :-).

Ingredients:

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Makes 4 Servings

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 lb Ground Bison, grass-fed, pastured
  • 1 Yellow Onion (diced)
  • 3 Garlic (cloves, minced)
  • 2 Tbsp Chili Powder
  • 1 Tbsp Cumin
  • 1 tsp Paprika
  • 1 cup Crushed Tomatoes
  • 1 cup Yellow or Orange Bell Peppers, diced
  • 1 cup Pureed Organic Pumpkin
  • 1 cup Water
  • 1 1/2 tsp Maple Syrup
  • 1 tsp Sea Salt
  • 3 Green Onions/Scallions, thinly sliced 

Directions:

  1. Heat olive oil in a large skillet over medium-high heat. Add the ground bison, onion and garlic, and saute for about 5 to 7 minutes, or until the meat is cooked through. Drain off most of the fat.
  2. Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant. Add crushed tomatoes, bell peppers, pumpkin, water, maple syrup and salt. Let simmer about 10 minutes.
  3. Divide into bowls, add desired toppings and enjoy!

Variations:

  • Optional Toppings: Garnish with toasted organic tortillas, chopped green onion, avocado, or jalapeño slices. If you tolerate dairy, you can add organic, grass-fed sour cream or cheddar cheese.
  • More Veggies: Add more bell peppers, zucchini, or stir in spinach, kale or watercress just before serving.
  • No Bison: Use grass-fed beef, ground chicken, turkey, lamb or venison.
  • Vegan or Vegetarian: Use mixed beans and/or organic tofu instead of ground meat.
  • Leftovers: Refrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months.

Easy Chicken and Artichoke Soup

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I love soup! I don't know about you but to me soup is the ultimate comfort food. This recipe using spring veggies is a cleaned up, lighter version of the Greek avgolemono soup. Try it out and comment below with your thoughts.

Ingredients: 
• 64 oz. organic, free-range chicken or vegetable broth
• Juice of 1 organic lemon
• 4-6 organic artichoke hearts – water-packed, chopped
• ½ package of organic mushrooms, chopped
• 1/2 bunch organic asparagus, chopped
• 1 organic, pasture-raised egg
• 1 cooked organic, pasture-raised chicken breast chopped or torn
• 1/3 cup of cooked quinoa

Directions: 

  1. Heat broth in a large pot to simmering. 
  2. Add chopped artichokes, uncooked mushrooms and asparagus. 
  3. In a medium sized bowl, beat the egg and add the lemon juice. Slowly pour ½ cup of the hot broth into the egg mixture and stir. Then slowly pour the egg mixture back into the pot and stir into the soup. 
  4. Add the chicken and cooked quinoa. 
  5. Simmer for 10 - 15 minutes and serve hot. 

Makes about 8-10 servings. Can be stored in refrigerator for 5 days or in the freezer for one month. 

Cilantro Coconut Seafood Stew

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Ingredients: 
• 1 pound wild caught seafood, such as Alaskan salmon, halibut or scallops  
• 1 cup of cooked organic quinoa
• 1 organic onion, chopped
• 3-4 garlic cloves, minced or chopped
• 1 TBSP coconut oil
• 1 cup canned coconut milk
• 4 cups water or organic free-range chicken broth
• ½ cup fresh organic cilantro, chopped
• 1 3/4 cups diced organic tomatoes
• 1 organic lemon, juiced
• Dash of cayenne pepper
• ½ TBSP sea salt
• 3 chopped organic scallions
• 1 organic lime (for garnish)

Directions: 

  1. Cut fish into bite size pieces and chop onion, garlic and cilantro. Set aside.
  2. Add coconut oil to a medium-sized pot and turn on burner to high. Add in the garlic and onions and reduce heat to medium.
  3. Once the onions start to become translucent, add the coconut milk and seafood and cook on medium for about 5 minutes.
  4. Next, add the water, lemon juice, dash of cayenne pepper, and sea salt. Let cook for about 10 more minutes.
  5. Add the tomatoes and cooked quinoa, reduce heat to low, and simmer for about 5 minutes.
  6. Check fish to be sure it’s cooked through. Then turn off the stove and add the cilantro and scallions.
  7. Garnish each bowl with a slice of lime. Serve warm with a side of veggies.

Can be stored covered in refrigerator – it’s even better the next day!

Basic Slow Cooker Bone Broth

Bone broth is a wonderfully healing food and is both inexpensive and easy to make. It contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals.

The gelatin found in bone broth attracts and holds liquids, including digestive juices, thereby “healing and sealing your gut” and supporting proper digestion. Not only is bone broth great for digestion, it also inhibits cold and flu viruses, and contains anti-inflammatory amino acids such as glycine, proline, and arginine.

Some other benefits of bone broth include healthier hair, skin, nails and bones, reduced joint pain, and even improved sleep.

Ingredients:

  • 2 lbs (900 grams) or more of pasture raised, grass-fed, organic beef bones
  • 1 medium Carrot, peeled and roughly chopped
  • *1 medium onion, chopped
  • 1 celery rib, chopped
  • *3-5 garlic cloves, peeled and roughly chopped
  • 1 tbsp (14.8 ml) apple cider vinegar
  • Sea salt & black pepper to taste

Directions:

  1. Roast the bones at 400 degrees for one hour
  2. Place the bones in a large slow cooker (should fill up about  ¾ of the slow cooker)
  3. Peel and cut the vegetables and garlic
  4. Fill the slow cooker with filtered water, just enough to cover the bones.
  5. Season with a generous amount of sea salt
  6. Add 1-2 Tbsp of apple cider vinegar
  7. Set the slow cooker on low and cook for 18-24 hours
  8. Strain the broth through a strainer lined with cheesecloth and cool.
  9. Broth should gelatinize and have a layer of fat on top when cool
  10. Use the fat for sautéing vegetables if you like or just skim it off and discard it.
  11. Drink broth on its own, use it as a soup base, a braising liquid, or add it to sautéed veggies for extra flavor & nutrition.

* If you have IBS or are following a low FODMAP diet, omit the onion and garlic.

Post-Holiday Recovery Soup

Ingredients 

  • 2 cups water 
  • 1 32-ounce box of organic, free-range chicken or vegetable broth 
  • 2 - 3 boneless, skinless organic, pasture-raised chicken breasts, rinsed and patted dry* 
  • 1 pound organic carrots, peeled and chopped into one-inch pieces
  • 1 white onion, chopped into one to two-inch slices 
  • 8 ounces raw baby organic spinach, rinsed and torn into bite-sized pieces 
  • 1 organic jalapeño pepper, chopped fine 
  • 2 cloves organic garlic, crushed and chopped fine 
  • ½ tsp each: dried organic dill, rosemary, oregano (if using fresh herbs, add 1 tsp of each)
  • 1 tsp ground cumin 
  • 1 tsp smoked paprika 
  • 1 tsp sea salt (add more or less to taste)
  • 1 tsp ground black pepper (add more or less to taste)
  • 2 organic avocados, cut into bite-sized chunks 
  • If you have leftover turkey, you can shred or cut it into bite-size pieces and add it to the soup during the last 15-20 minutes of cooking time.

Directions 

  1. In a large soup pot, pour in water and chicken broth.
  2. Toss in all of the vegetables EXCEPT the avocado (carrots, onions, spinach, and jalapeño. You can also add other veggies you have on hand, such as mushrooms or zucchini).
  3. Stir once and cook on medium heat for 10 minutes.
  4. Add chicken breasts (whole); if liquid does not cover chicken add more water or broth to just cover breasts.
  5. Bring to a boil and boil for 5-10 minutes. Reduce heat to low, cover with tight-fitting lid, and simmer for two hours. Check after one hour to ensure broth is still covering chicken breasts.
  6. At two hours, stir and check for tenderness of chicken – it should fall apart easily when pulled with a fork.
  7. Add garlic and remaining spices; stir well and simmer 10-15 minutes more.
  8. When done, use fork to tear chicken into bite-sized pieces. (Be careful as the chicken in the broth will be hot.)
  9. To serve, scoop a serving-size of vegetables and chicken into a bowl; use a ladle to pour broth over vegetables and chicken.
  10. Add 2 -3 chunks of avocado to each bowl and serve. This is a hearty, healthy, post-holiday meal for lunch or dinner!

Makes 6 - 8 servings