Archive for the ‘Kathy Smart Recipies’ Category

Adapted from the SmartKitchen…Serves 12

This soup is absolutely amazing. Delicate in flavours and warming to the stomach!

Ingredients:

• 2 cups onions, chopped
• 2 tablespoons of butter
• 1 tablespoon of ground cumin
• 1 tablespoon of Garam Masala *
• 2 teaspoons of ground coriander
• 2 teaspoons of sea salt
• 6 cups of butternut squash, peeled and chopped
• 2 cups sweet potatoes, peeled and coarsely chopped
• 2 cups apples, peeled and coarsely chopped
• 6 cups of water of vegetable or chicken broth
• ½ cup light coconut milk

Directions:

• In a large soup pot, sauté the onions and butter until the onions are soft and translucent.
• Add the spices, squash, sweet potatoes,  apples, water/broth and coconut milk to the onions.
• Bring to a boil, then lower heat and simmer for 30 minutes until the ingredients are soft and tender.
• Puree the ingredients with a blender or immersion blender.
• Serve with a dollop of yoghurt or swirl of coconut milk.

Garam Masala is a blend of Indian spices.  You can find this spice in health food stores, bulk food stores or Asian grocery stores *

Health Accolades

Dairy Free                                               Low Glycemic

Easy to Make                              No Added Refined Sugars

Gluten & Wheat Free                  Vegetarian/Vegan

www.Livethesmartway.com

Ottawa’s expert on healthy living

Serves: 12 muffins

Comment: This apple cinnamon muffin recipe uses no flour, making it a high protein snack or breakfast for anyone reducing their grains or intolerant to gluten!

Ingredients:

• 3 cups of ground almonds (you can buy at the Bulk Barn)
• 1 teaspoons of baking soda
• 1 teaspoons of baking powder
• ¼ teaspoons salt
• 2 teaspoons cinnamon
• 1 cup of peeled and chopped apples ( I like them chopped small)
• ½ cup of golden raisins
• 1 teaspoon of vanilla extract
• ½ cup pure maple syrup
• 3 whole eggs
• 1 teaspoon of lemon zest (grated lemon peel)

Directions:

1. Preheat the oven to 160′C or 325′F.
2. Line a muffin tin with large baking cups
3. Combine the almond flour, baking soda, baking powder, salt & cinnamon in a bowl
4. Combine the apples, raisins, vanilla, maple syrup, eggs and lemon in another bowl
5. Add the dry ingredients cup by cup into the wet ingredients, stirring to mix thoroughly each time
6. Evenly fill each baking cup with the batter (fill to top of cup, muffin only rises about 1 to 1 1/2 centimetres beyond cup)
7. Bakes for 18 to 20 minutes.

Health Statistics

• Dairy Free
• Easy to Make
• Gluten and Wheat free
• Low in saturated fat
• Low Glycemic
• No Added Refined Sugars
• Vegetarian/ Vegan

Provided by Kathy Smart
For more information on upcoming cooking classes and lectures
www.livethesmartway.com