Naturopathic By Nature

Healthy Eating & Healthy Living

Navigation

Dairy-free Seafood Chowder

by 14 Comments

DSC_8877

Thick, creamy & dairy-free!

If we had a secret weapon – this would be it! This recipe ‘wows’ people every single time. It’s thick, rich, and decadent. We’ve made it a few times now with a few minor variations, and it’s worked out great every time – we hope you like it!

Dairy-free Seafood Chowder
 
Print
Prep time
Cook time
Total time
 
This one-pot wonder satisfies any creamy chowder cravings you may be having this winter... and its dairy-free - bonus!
Author:
Recipe type: dairy-free, gluten-free
Serves: 6-8
Ingredients
  • 4 Tbsp ghee, earth balance, or your favorite butter-like oil (... or butter if you can tolerate some dairy)
  • 1 onion, chopped
  • ½ tsp celery seed
  • 1-2 bay leaf
  • 2 tsp dill, dried (4tsp if using fresh)
  • 1 tsp sea salt or 1½-2 tsp Herbamare
  • ¼ tsp pepper, fresh ground (or more to taste)
  • 4 medium potatoes, peeled & cut into 1in cubes
  • 1 cup water, no salt chicken or seafood broth
  • 2 cans coconut milk, but just mostly the cream (reserve the water for a smoothie)
  • 2-3 cups fresh or frozen seafood combination (skinless haddock fillet pieces, wild salmon fillet pieces, shrimp, lobster claws with liquid, scallops, crab)
  • 1½ cup frozen corn
  • lemon wedges or parsley, as garnish (optional)
Instructions
  1. In a large pot, melt ghee or oil over medium heat.
  2. Add in onions, herbs, salt & pepper. Sautee for 5 mins, until onions are browning.
  3. Add potatoes & sautee for 5 mins more. (feel free to add a bit of the water to prevent potatoes from sticking to the pot)
  4. Increase heat to high, add 1 cup water/broth & bring to a boil.
  5. Turn heat down slightly & boil potatoes, stirring often, until they reached desired tenderness (about 10 mins)
  6. Turn heat to low, add frozen corn & coconut cream and stir well. Add some coconut water or more water/broth if you prefer a slightly thinner chowder.
  7. Add in seafood & fish, and cook for another 5 mins, or until the fish is flaky, stirring often.
  8. Add salt & pepper to taste, and remove bay leaf.
  9. Serve with lemon wedges, fresh chopped parsley, and fresh ground pepper, as garnish if you'd like.

 

Adzuki Bean, Yam & Kale Salad (gluten-free, dairy-free, vegan)

by Leave a Comment

 

Another delicious way to enjoy kale

Another delicious way to enjoy kale

This is actually the first “meal” that I made for Nicholas while in Naturopathic College. He was working a long day at the school’s clinic, and I had the day off, so I invited him to meet me at a park during his lunch break where I brought along a little picnic with this salad as the highlight. We’ve made this salad many times since then, and we’ve been asked a few times at potlucks & dinners to share this recipe. It is healthy, hearty & is a great year-round side dish, but it is especially delicious in the fall when kale & yams are at their sweetest.

This vegetarian salad is so easy to make, and can be done relatively quickly if you use canned beans (we suggest Eden Organics as they use BPA free cans). However, if using dried beans, you’ll need to plan a bit ahead of time to soak the beans for 8-12 hours, boiling them for about 45 mins, and letting cool slightly before using the beans in the dish.

Adzuki Bean, Yam & Kale Salad
 
Print
Prep time
Cook time
Total time
 
This side dish can be prepared ahead of time, stored in the fridge, and served cold, but it is an especially charming dish when served warm.
Author:
Cuisine: gluten free, dairy free, vegan
Serves: 4-6
Ingredients
  • 1-2 Tbsp olive oil, plus a bit more if needed
  • 1 large yam, cut into ½ inch cubes
  • 2 cups adzuki beans, soaked, cooked & drained (or 1 can works too)
  • 1 red bell pepper, chopped
  • 2-4 Tbsp ground cumin (fresh ground is best)
  • 6-7 stalks black (lacinato) kale, sliced thin
  • salt & pepper, to taste
  • juice of ½ of lime
Instructions
  1. Preheat oven to 400.
  2. Scrub & dry the yam, and remove any obvious blemishes from the yam, but otherwise you can leave the skin on.
  3. Cut yam into ½ inch cubes and place them into a bowl and toss with olive oil to coat. Spread yam cubes onto a baking sheet lined with a silicone baking mat or parchment paper. Bake for 20-25 mins or until soft & slightly browned. Remove from oven and let cool for a few minutes.
  4. In a large bowl, toss together cooked yam cubes with the rest of the ingredients. Mix together well. Add more olive oil, if needed.
  5. Add salt & pepper to taste, along with a splash of fresh lime.
  6. Enjoy!

Chicken Noodle Miso Soup (gluten-free, dairy-free)

by 1 Comment

DSC_5279

A nourishing soup to satisfy your salty and comfort food cravings.

This is an easy, light supper to make the night after a roasted chicken dinner. You can make a really tasty chicken stock by simmering the chicken carcass in about 8-10 cups water for 2-3 hours. Add a splash of vinegar to help draw the calcium out of the bones to give you a mineral rich stock, and any other herbs or spices to intensify the flavour. Usually I just add the cooked spices that were rubbed on the chicken before it was roasted. When the stock is done simmering, let cool completely and remove the chicken pieces from the bone – keep the chicken pieces in the stock and discard the bone.

And as always, feel free to add whatever veggies you like to this soup. We like to throw the shorter-cooking veggies like cabbage or other leafy greens at the end of cooking to retain their crisp texture and freshness.

Chicken Noodle Miso Soup (gluten-free, dairy-free)
 
Print
Prep time
Cook time
Total time
 
If you added salt when making your homemade chicken stock, you'll likely need a little less tamari & miso. If you didn't add salt, just leave it out completely because it cancels out the saltiness from the tamari when you add them both in the soup.
Author:
Recipe type: Soup
Cuisine: gluten-free, dairy-free
Serves: 4
Ingredients
  • 7-8 cups chicken stock
  • 1 large onion, sliced into half moons
  • 2 large carrots, thinly sliced into rounds
  • 3 cloves garlic, minced
  • 1 cup savoy cabbage (or purple), thinly sliced
  • 1 cup fresh or frozen broccoli florets
  • 1 red thai chili pepper, chopped, or 1 tsp red chili pepper flakes (optional)
  • 4-5 baby bella or white mushrooms, sliced (optional)
  • 5-6 Tbsp Genmai miso
  • 4-5 Tbsp tamari
  • 1 Tbsp rice wine vinegar
  • 2 "patties" of brown rice vermicelli noodles
Instructions
  1. Bring stock to a near-boil & add onion, garlic, carrots. Also add chili pepper & mushrooms, if using. Turn heat down ti simmer, cover & let cook 8-10mins.
  2. Add noodles, broccoli & cabbage and cook for 3-4 more minutes. While the noodles & veggies are cooking, add miso paste, tamari, vinegar & pepper.
  3. Taste and adjust seasoning to your liking. (We tend to be lighter on the vinegar and heavier on the miso & tamari for a flavourful soup).
  4. Serve with a soup spoon & chopsticks.
  5. Enjoy!

Potato Leek Soup (gluten-free, dairy-free, vegan)

by 46 Comments

DSC_5271

Nature’s beautiful symmetric designs in sliced leeks

Simple and delicious, this is a classic winter soup that is easy and quick to prepare – it just involves a little prep time to cut the veggies and then time to let them soften before you blend it up into a creamy and flavourful soup. The thyme gives it the classic savoury flavour that you’re looking for. I mostly use dried thyme since I usually make this soup in the winter and many herbs don’t make it through our snow-packed, chilly winters. But if you live in a milder climate and have fresh thyme on hand, that is always the way to go.

We like to serve this creamy comfort soup with a slice of gluten-free toast for a satisfying meal. Check out our ‘Favourite gluten-free foods‘ post for a list of gluten-free breads we like.  FYI: if you’re new to gluten-free breads, many homemade breads are delicious when eaten fresh. But the store-bought breads are best toasted, and are found in the freezer section of the ‘health food/organic’ section of grocery and health food stores.

Potato Leek Soup (gluten-free, dairy-free, vegan)
 
Print
Prep time
Cook time
Total time
 
This creamy soup can be served as a meal with your favourite crackers or toast, and some pumpkin seeds for garnish and extra nutrition.
Author:
Recipe type: Soup
Cuisine: gluten-free, dairy-free, vegan
Serves: 5-6
Ingredients
  • 3-4 Tbsp olive oil
  • 6-8 medium potatoes, peeled and chopped into 1" cubes
  • 2 large leeks, sliced into rounds
  • 6 cups veggie stock or 6 cups water + 1 veggie bouillon cube
  • 2 tsp dried thyme, or 1-2 Tbsp chopped fresh thyme
  • ½ tsp dried dill, or 1 tsp chopped fresh dill (optional)
  • 1-2 tsp sea salt
  • ½ tsp black pepper, and more to taste
Instructions
  1. Heat olive oil in a large pot over medium heat.
  2. Add leeks and potatoes, and sauté for about 5 mins, stirring constantly.
  3. Add in thyme, salt, & pepper, and dill if using. Saute for another 5-10 minutes.
  4. Add veggie stock and bring soup to a near boil. Reduce to low heat, cover pot, and simmer for about 45 minutes.
  5. At the end of simmering, use a stainless steel immersion blender to puree of the soup in the pot until you reach the desired level of smoothness.
  6. Taste and add more salt and pepper if necessary.
  7. Garnish with fresh parsley or pumpkin seeds, and serve along side your favourite gluten-free toast.

Luscious Lentil Soup (gluten-free, dairy-free, vegan)

by Leave a Comment

The cumin adds an aromatic twist to this hearty soup.

Fresh ground cumin & garam masala add an aromatic twist to this hearty soup.

The spices in this soup make it so flavourful – cumin and garam masala. We find that its best to  grind your own cumin from cumin seeds rather than buying ground cumin. You’ll get a  more intense and fresh flavour, and you’ll likely notice that you need less spice to get the flavour that you’re looking for. The same goes for coriander seeds, cardamom, and cloves. You can either use a seed grinder, a good blender, or pestle and mortar. You can also grate nutmeg with a fine grater to get fresh nutmeg which makes a big difference when added to baking. And if you’re feeling really adventurous, you can mix up your own garam masala too – we use Vij’s recipe from his cookbook: Vij’s Elegant and Inspired Indian Cuisine. 

If you don’t have any veggie stock, you can use a bouillon cube. Generally bouillon cubes are higher in sodium than homemade veggie stock, but adding a bouillon cube can help boost the flavour quite a bit. We like GoBio organic yeast-free vegetable bouillon cube, which can be found at most grocery stores and also at Corn Crib. If you use a bouillon cube, you’ll probably only need to add 1 tsp salt.

Cooking Tip: When cooking with dried lentils and beans, it is best to avoid adding salt before or during cooking, because it will cause the outside of the bean or lentil to become hard and the inside will separate from the outer shell and become mushy. However, after the beans and lentils are fully cooked, adding salt to season is a good idea. Often bean or lentil soups are better the next day and won’t taste as ‘fresh’ because, with time, the spices and seasonings will be absorbed by the beans & lentils.

Luscious Lentil Soup (gluten-free, dairy-free, vegan)
 
Print
Prep time
Cook time
Total time
 
This simple lentil soup recipe is made 'luscious' by adding garam marsala and freshly ground cumin.
Author:
Recipe type: Soup
Serves: 6-8
Ingredients
  • 1 Tbsp olive oil
  • 1 large onion, chopped
  • 3-4 cloves garlic, crushed
  • 3 carrots, chopped
  • 2-3 tsp garam marsala
  • 2-3 tsp ground cumin
  • 2 cups green lentils, rinsed & drained
  • 8-10 cups veggie stock or water +1 organic veggie bouillon cube
  • 4 large handfuls of baby kale or baby spinach leaves
  • 1-2 tsp sea salt, to taste
  • pepper, to taste
  • splash of red wine vinegar (optional)
Instructions
  1. Heat olive oil in a large pot over medium heat. Add onion & garlic. Sauté for 3-5 mins, or until onions begin to soften.
  2. Add carrots & spices; sauté for about 5 mins more.
  3. Rinse lentils and add to pot with water.
  4. Cover pot, bring to a boil, and simmer 35-40 mins.
  5. Add salt & pepper (and bouillon cube, if using), and simmer another 10 mins. Add spinach or kale toward the end of this 10 mins and stir the soup to incorporate the greens.
  6. Add a splash of red wine vinegar, if using. Season with a little more salt and pepper, to taste.
  7. And, Serve!

Quick & Easy Healthy Homemade Meals: Quinoa Salad with Balsamic Vinegar Dressing (gluten-free, dairy-free, vegan)

by Leave a Comment

This Quinoa Salad could easily be called ‘The Every Day Quinoa Salad’ because it is so delicious, can be suited to any season, and so versatile! You can literally add any veggies that you want to it and it turns out great every time. In the summer it’s nice to have fresh raw veggies, and in the winter you can add grilled or lightly cooked veggies for a warming flavour. You can enjoy this salad with the just-cooked quinoa slightly warmed, or you can make it with quinoa that was cooked the day before (about 3 cups cooked quinoa)…The secret is in the dressing!

For a complete meal, we usually serve this salad with a green salad (often with our Apple Cider Vinegar Dressing) and roasted chicken or lamb. Or, for a vegan option, we’ll add sauteed tofu or cooked chickpeas to the quinoa salad. 

QUINOA SALAD WITH BALSAMIC VINEGAR DRESSING

DSC_3126

Perfect at any time of day, season, and paired with nearly every meal!

Prep Time: 30 mins

Cook Time: 20 mins

Serving size: 4-6

Ingredients

  • 1 ½ cups quinoa, uncooked
  • 2 ½ cups water
  • 1small red onion, finely chopped
  • 1 large carrot, chopped
  • 3-4 leaves your favorite kale, chopped or 1 cup baby kale
  • 1 handful baby tomatoes, halved
  • ½ cup broccoli florets, chopped
  • ½ avocado, cut into chunks
  • ½ cup nuts & seeds (our favorites: walnuts, sunflower seeds, pumpkin seeds, hemp seeds)

other veggie ideas:

  • bell peppers, chopped
  • cauliflower florets, chopped
  • fresh green peas
  • celery hearts, chopped

Dressing:

  • 1/3 cup olive oil
  • 1/3 cup balsamic vinegar
  • 1/2 – 1 Tbsp coconut sugar, maple syrup or honey
  • 2 tsp Dijon mustard
  • ½ tsp salt
  • pinch of pepper

Directions

  • Place quinoa in a strainer and rinse well with water to remove the bitter saponins.
  • Add rinsed quinoa with fresh water to a medium sized saucepan, and a dash of salt. Bring to a boil, and then turn to low heat to simmer for about 20 minutes. When cooked, remove from heat and let cool.
  • While quinoa is cooking and cooling, chop your veggies and place them in a large salad bowl. 
  • Place ‘dressing’ ingredients in a blender and blend on high for a few seconds. Set aside.
  • When the quinoa has cooled, but still slightly warm, add it to the large bowl of chopped veggies. Stir quinoa and veggies together to mix well.
  • Now, you can the dressing to the salad in spoonfuls, until it has reached the desired taste. (Usually we have some left over, which you can use on a green salad or another quinoa salad).
  • Add nuts and seeds just before serving, and enjoy!
  • Enjoy this quinoa salad slightly warmed, or as left overs the next day!

 

Today we added chopped carrots, baby tomatoes, broccoli florets, and kale

Today we added chopped red onion, carrots, baby tomatoes, broccoli florets, and kale. We’ll add hemp seeds and roasted sunflower seeds just before serving

Tuna Salad (dairy-free!)

by Leave a Comment

TUNA SALAD (DAIRY-FREE!)

Look at this – a tuna salad recipe from scratch made without mayo! And get this – it tastes really good! It’s also very easy to make.

I don’t have anything to say about this, except to try it, experiment with different chopped veggie combos & let me know if you like it 🙂 

The ingredients we used for this Tuna Salad. Chopped celery, cucumber, & peppers are also a great addition.

Ingredients

  • 1 can tuna (flaked or chunk), drained with some liquid saved
  • 2-4 Tbsp purple onion, finely chopped
  • 1 celery stalk, chopped finely
  • ¼ cup red bell pepper, finely chopped
  • 2-4 Tbsp dill pickle, finely chopped (optional)
  • 2 Tbsp tahini (sesame butter)
  • 1.5 Tbsp apple cider vinegar
  • 2 tsp olive oil (you may want to add more at the end to your liking)
  • salt & pepper to taste

Method

Add tuna with chopped veggies. Add tahini, vinegar, oil & mix together well. Add salt & pepper to taste, and a little more oil if you think it needs it.

Tuna Salad – great with rice crackers, in a wrap or pita, or on top of a bed of mixed greens.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)

by Leave a Comment

This cozy soup will satisfy your comfort food soup craving on a chilly day – it is smooth, sweet & flavourful. The pumpkin seed garnish gives a nice little crunch, as well as some protein and minerals such as zinc, magnesium, & iron.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)
 
Print
Prep time
Cook time
Total time
 
This is a nice soup with spices that are energetically warming - ginger, cumin, coriander, and cinnamon!
Author:
Recipe type: Soup
Serves: 4-6
Ingredients
  • • 1 medium butternut squash
  • • 4 large carrots, peeled & cut into 1” chunks
  • • 1 large yam, peeled & cut into 1” chunks
  • • 1 Tbsp olive oil
  • • ½-1 tsp sea salt, plus more to taste
  • • 1 Tbsp coconut oil or olive oil
  • • 1 large onion, chopped
  • • 4-6 garlic cloves, chopped
  • • 2 inch fresh ginger root, chopped
  • • 2-3 tsp ground cumin
  • • 1-2 tsp ground coriander
  • • pinch of cinnamon
  • • 5-6 cups water or veggie stock (less for thicker soup, more for thinner soup)
  • • Toasted or raw pumpkin seeds, for garnish
Instructions
  1. To Roast veggies:
  2. Preheat the oven to 400 degrees F.
  3. Rinse off the squash well, poke small holes randomly throughout the squash with a paring knife to allow the air to escape while roasting. Place on a small baking sheet or roasting pan.
  4. In a large bowl, toss together yam & carrots with olive oil & salt, and place on a baking sheet.
  5. Roast veggies in oven for 30-40 minutes until tender. The squash will likely need to stay in for another 20 minutes. When done (when you can cut through the squash easily with a knife), remove from oven & set aside.
  6. To get the soup ready:
  7. Heat 1 Tbsp coconut or olive oil in a large pot over medium heat. Add onion and stir. Cook until onion is soft and translucent, about 5 minutes. Add garlic, ginger,cumin, & coriander. Stir for about 1 minute to toast the spices. Add the roasted veggies and broth. Take the cooled squash, cut it in half, scoop out the seeds into the compost and scrape out the flesh into the pot. Bring to all ingredients to a boil. Reduce heat to medium-low & simmer for about 5 minutes.
  8. Puree soup using a hand blender. If you don't have one, very carefully puree it in a blender in batches. If you want a thinner soup, add more stock or water at this point and blend together.
  9. Add a pinch of cinnamon and salt to taste. Adjust any of the other seasonings at this time.
  10. Serve hot, garnished with pumpkin seeds. Yum!