KATIE BOYD’S MISS FIT CLUB – 1 WINN AVE. HUDSON, NH 03051
Rabe with Sage White Bean Sauce
3 heads of Rapina, Broccoli Rabe or whatever you call it in your neck of the woods, You can also use Broccoli and Brocollini as a substitute…kale would even work…
1 bulb of Roasted Garlic, I roast one entire bulb of garlic once a week and keep it in the fridge for everything from making my home made Balsamic Dressing to smearing under the skin of a roasted chicken for extra added goodness.
1/2 of a teaspoon of crushed red pepper flakes, these flakes pack a punch so if you are shy to heat then go easy with this…
1 cup of fresh sage, dried will work but will not be as good.
2 tablespoons of Organic Earth Balance Butter
1/2 of a cup of Olive Oil
Pink Himalayan Salt to taste along with fresh ground pepper
1 32 oz box of organic Vegetable Broth, I used the Pacific Brand
3 15.5 oz cans of Cannelini beans (White Beans)
This time of year it’s all about comfort food. There is a chill in the air, the cozy sweaters are coming out and everyone starts to “nest”. The issue is this is when this comfort food culprit takes it’s toll and the pre hibernation chub starts to rear it’s ugly little head. FUPAS for errrrbody!!! That is why I love to do this dish! You get the creaminess of mac n cheese without the dairy and gluten, plus a healthy serving of greens and that sagey Autumn goodness.I serve it alone in a bowl like a stew or under a gorgeous piece of grilled or pan seared salmon. Warning, may cause gas and a few good laughs!
Take the three heads of Rabe and cut off the bottom stems about 1/2 of an inch. Then soak in water to wash away all the fine grit. Then chop in 1/2 inch pieces and put aside.
In a stew type of pot or a large soup pot throw in the olive oil Earth Balance Butter and the entire head of roasted garlic and the sage whole leaves. Cook until the sage starts to sizzle. Then throw in the beans and veggie broth. Let it simmer until some of the liquid starts to evaporate…around five minutes.
Then add around a teaspoon of salt and pepper to taste. Take it off the stove to cool. When it cools a bit around 5-10 minutes get out your hand blender and go to town. You can also use a blender or a Vitamix but you must let it cool almost completely or you will have a bean explosion! It has happened to me before and no one like burnt bean covered boobies.Turn the bean mixture into a puree…almost like a bisque. Then put it aside.
In a large frying pan big enough to hold all the Rabe…dot be fooled it will wilt down to absolutely nothing…place a teaspoon of olive oil just to coat the pan so that the Rabe does not stick.
Saute a few minutes until bright green then add the red pepper flakes. Then transfer the Rabe in the huge pot with the beans mixture and then let it simmer down…around 7-10 minutes. Rabe can be a bit bitter so the cooking process and the time spent melding the flavors will take that bitterness away.
Serve alone or with a nice piece of fish on top. Without the fish this dish is 100 % Vegan!
Cauliflower Au Gratin
Gluten Free Dairy Free Cauliflower Au Gratin
2 heads of organic cauliflower
1/2 of a cup of Bragg’s Nutritional yeast (gives the cauliflower it’s cheesy flavor
1/2 of a cup of Ian’s Gluten Free panko Bread Crumbs
Broad Spectrum Spray Coconut Oil
Pink Himalayan Sea Salt to taste as well as pepper to taste
2 teaspoons of garlic powder
Preheat the oven to 350 degrees.
Peel green leaves off of the cauliflower as well and cut the stem off of both. Then slice cauliflower thin and place on an aluminum foil lined baking sheet. Then spray cauliflower with the coconut oil and sprinkle on all ingredients except the Panko. Then pat the cauliflower down so it lies flat on the baking sheet. Right before you put it in the oven sprinkle the panko on top of the cauliflower. Then bake at 350 for 20 minutes or until golden brown.
This is a great dish with a protein for lunch, if you are really strict with your meal plan I would out the panko if you were trying to eat it for dinner.
Vegan Tuscan Soup
This Vegan Tuscan Soup reminds me of the old Campbell’s Alphabet Soup that I used to love when I was a child and obviously it is terrible for you and I so miss that taste. I used to beg my Nana and Mother to make it for me and send me to school with it in a Thermos…oyyyyyy…That being said this soup is chock full of vitamins and minerals and is vegan, gluten, dairy and soy free. Everything you want when you are trying to be good Doobie.
1/2 of a cup of Olive Oil
1 large Vidalia onion chopped
6 cloves of garlic, I love garlic so I put in pretty much an entire bulb minced but you can do however little or much as your palette desires
1 15.5 oz can of Red Kidney beans
1 15.5oz can of pink small beans
1 15.5oz can of chick peas/garbanzo beans
1 15.5oz can of Cannelini beans (white beans)…I use all organic but if you are a purist you can soak your own beans…bless your heart if you do this…it takes some time…
1 Large Can 28 oz. of Muir Glen or any organic tomato puree
4 15.5oz cans of organic Muir Glen diced tomatoes
2 cups of organic frozen corn niblets
2 cups of organic frozen peas
2 cups of green beans frozen organic
4 zucchini cut up and quartered
4 summer squash cut up and quarted
4 large carrots cut into coins or quartered (just depends on how you like the chunkiness)
4 large celery stalks chopped
4 Veggie Soup stocks organic
Fresh Herbs Medley
1 cup of chopped (chiffonade) basil
1/2 of a cup of fresh thyme…if I am feeling lazy I just throw the entire stems in and fish them out after before serving
2 bay leaves
1 cup of parsley
1/2 of a cup of oregano
1/2 of a cup of tarragon
1/2 of a cup of marjoram
1/2 of a cup of sage
Pink Himalayan salt to taste as well as pepper.
Turn the stove onto medium/high heat then in a large soup pot pour in 1/2 of a cup of Olive Oil covering the bottom. Then saute onion until tender then throw in your garlic and cook until fragrant…do not burn the onions or the garlic bc there is nothing worst than the bitter taste of brunt garlic. The great thing about soup is there is really no right and wrong way to make soup because as you cook it over hours even days after you warm it back up the flavors will deepen and in my opinion get even better. Sometimes I make large quantities of soup and freeze portions for that day when you are feeling under the weather and like doo doo…
The just start tossing everything in the pot. Start with the beans and then the veggies then the broth and tomatoes and the puree and then start to season with salt and pepper and fresh herbs.
I let it sit on low on he stove for a few hours. Serve hot and if you aren’t dairy free you can put some fresh Parmesan cheese on top. Serve immediately and then for days after if you want….if there is anything left…
The Most Sexual Balsamic Vinaigrette
1 cup of Balsamic Vinegar
2 1/2 cups of olive oil
1 teaspoon of salt
1 teaspoon of black pepper
3 garlic cloves or I like to use roasted garlic it makes the taste more mellow and smooth
3 Stevia or Truvia packets t take the bitterness out of the vinaigrette
2 tablespoons of Organic Dijon Mustard
Blend in your Vitamix or food processor or blender until smooth. Put it in a mason jar and will last for weeks in the fridge.
I like to use this as a base then add things as I go. For example if I am making a Caprese salad I will add fresh basil to the Vinaigrette or if I am making a sweet salad with dried cranberries or fresh figs I add dried figs, dates or fig jam.
Enjoy on everything from a chopped salad to a marinade for steak, chicken or pork!
Sage and Butternut Squash Sauce with Zucchini Noodles
1 butternut squash (about 2 pounds) peeled, deseeded (is that even a word?) and chopped into chunks
6-10 zucchinis depending on the length and size (no dirty minds here!!)
2 teaspoons of garlic minced (I love Elephant garlic it has a sweeter milder flavor) but you can do regular garlic or pre~minced garlic if you would like.
salt an pepper to taste
fresh sage about the entire plastic container if it is the little one you buy in the herb section
hazelnuts ~1/2 of a cup of hazelnuts toasted
2 cups of So Delicious Unsweetened coconut milk
1 Vidalia or any sweet onion sliced
Sprinkle of fresh nutmeg or packaged is fine too
Parmesan cheese to taste, I omit this when I am really a good girl and are Dairy Free
Olive or coconut oil 1/4 of a cup
Spiralizer~I purchased mine on Amazon.com
Preheat the oven to 350 degrees. Peel and chop squash and place on a foil lined baking sheet p, salt and pepper, fresh sage, nutmeg, onion and garlic and rub liberally with your choice of oil. Cover with foil and roast in the oven until squash chunks are easily piercable with the knife and have a little caramelization.
In the meantime boil a large pot of water on the stove and throw some salt in. Then get your Spiralizer an chop the ends off your zucchini, Stick the zucchini on your spiralizer and start making gorgeous thick ribbons of zucchini pasta. When the water comes to a boil throw your pasta in only for a quick bath and blanch your pasta. About 90 seconds. When pasta is done set aside on a tray to cool.
When the squash is caramelized let cool on the counter. When the squash is cool throw the entire baking sheet into a Vitamix or blender then add coconut milk,and a pinch more salt and pepper. Blend until it becomes a thick sauce.
In a pan on the stove toast hazelnuts over a medium heat making sure you do nut burn you nuts..hehehe…anyways…when the nuts are toasted set aside. After they cool chop up the nuts.
In a little oil on the stove top fry up a few sage leaves for garnish. Fried sage leaves are delicious and crunchy and add a little more life to this dish.
Plate the zucchini noodles then add the sauce on top then garnish with toasted Hazelnuts and Parmesan Cheese.
If you don’t put the cheese this meal is #Vegan #DairyFree #SoyFree and #GlutenFree
I love to make a mean marinara or a scampi as well and use these delicate noodles as my base instead of gluten free pasta or spaghetti squash because it is so low in carbs and kills that craving for past.
This will give you your pasta fix any day of the week.
I also like to make this scampi recipe with shrimp and calamari
This is something you can do ahead of time #mealprep
Shrimp and Squid Scampi
1 pound of shrimp cleaned,deveined and shelled
1 pound of calamari, I love the tentacles those are my fave but you need a mixture to make everyone happy
1/4 of a cup of Melt or Earth Balance non dairy butter~made with coconut oil
salt and pepper to taste
2 tablespoons of EVOO extra virgin olive oil
1 onion minced
garlic minced I like a lot of Gahhhhlic….you have to go by what you like I use about 1/2 pf a cup chopped but that may be too overpowering for people
red pepper flakes to taste
1/4 of a cup of freshly squeezed lemon juice
1 teaspoon of lemon zest
1/4 of a cup of freshly chopped parsley
I do not use white wine in my dish but you can if you would like, if you do add about 1/2 of a cup.
(Just and FYI, you can really make this dish pop with any veggies of your liking, you can use frozen artichoke hearts, sun dried tomatoes, olives, broccoli etc…)
Rinse squid and shrimp then cut squid into rings leaving tentacles whole and set aside.
In a large skillet heat EVOO and Melt or Earth Balance, whichever you choose and start to warm over medium to high heat, then add onions and garlic and let them sweat. Be careful not to burn them as burnt garlic will taste like doo doo and will ruin your entire dish.
Then add lemon, parsley, salt, pepper and red pepper flakes. Reserve a little parsley for garnish at the end. Then add shrimp. Cook shrimp for one minute then cook squid second. Cook shrimp about 2 minutes longer than squid. You will know when the shrimp is done because it will be firm and pink… squid is a tricky little bugger and you can over cook them and make them have the consistency of condoms in three seconds flat so watch them like a hawk.
Finish with lemon zest and parsley, then add to is to your zucchini noodles.
Mexican Egg Whites Cutie Pies
1 organic red bell pepper chopped
1 container of organic baby bella mushrooms sliced
1 small red organic onion chopped
1 cup of cilantro finely chopped
1 can or organic black beans drained and cleaned
1 teaspoon of cumin
red pepper flakes to taste
salt and pepper to taste, I use only Pink Himalayan Salt
1 liberal spray of Spectrum Spray Coconut Oil
egg whites or per made Polepettis/Eggology or All Whites, there is no measure on this it is just enough to cover the Mexican Mixture.
On top~I like to serve this on the side or on top of my Cutie Pies
Fresh avocado sliced or mashed or I love the single serves of “Wholly Guacamole”/fresh tomatoes or salsa or even jalapenos of you like it is little spicy
Preheat your oven to 350 degrees. In a large saute pan put on med to high heat and cover the pan with the coconut oil spray, put all ingredients in and cook until there is no more wetness in the pan, if you allow wetness when you make the cutie pies they will fall apart.
In a muffin tin, a large one not the mini ones, spray with coconut oil then spoon about a tablespoon of the mixture into the pan. Then cover up to the brim with the egg white mixture. Place in the preheated oven for about 30 minutes or until the cutie pie retracts in the pan and has a golden crust.
When the cutie pies are done let them cool on the counter and then when it cools flip the entire pan over and the cuties will fall right out.
Serve them as a breakfast with some fresh fruit or two pieces of Rudi’s Gluten Free Toast with Earth Balance Butter, or as a snack alone, or you can have them for lunch or dinner with a large salad or some roasted or sauteed green veggies.
I love mine in the am as a quick breakfast and I serve them with some sliced avocado and some Sabra medium spiced salsa.