Cooking can sometimes feel like a chore at the end of a busy day. It’s often tempting to throw a ready meal in the oven or call for take out. But preparing a simple and healthy family meal doesn’t have to be hard or time-consuming. Here are some quick wholesome dishes that you and your family will love. They can even be prepared in advance.

---

Something light in the belly.

---

Some nights it’s too hot to heat up the kitchen by cooking, and your hungry for something nutritious and light on your tummy. Making cereal from home is easier than you may think, and doesn’t require a whole lot of work to make it delicious!

During the week we’re often walking out the door with a smoothie in one hand and phone in the other, but on weekends breakfast is never rushed. It’s a late affair, sometimes spilling over into lunchtime, with lots of reading and chatter in between large courses of fruits and Justegg mixed with vegetables, agave and toast. One of our favorite things we like to serve when friends are visiting are fresh blueberry pancakes 🥞 topped with butter 🧈and maple syrup🍯, with a side of Beyond-meat sausages.

Did you know?

Having a low potassium level puts you at risk for a stroke. The vast majority of the population raging to 98% are eating a potassium deficient diet!

So what plants have potassium? You may have thought 💭 …🍌 Bananas! It may surprise you to learn Bananas don’t even make the top 50 – in fact they fall below Milkshakes.

There’s nothing better than a warm bowl of pumpkin soup on a cold autumn day. Combine your roasted pumpkin with some onion, garlic, vegetable broth, and a few spices, and give it some time to simmer away. Pair it with a few slices of fresh New Grains gluten-free, Vegan sandwich bread to turn it into something sublime.

The onion and garlic are both nutrient dense, meaning they’re low in calories but high in fiber, vitamins, and minerals.

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides, and reduce cholesterol levels; all of which may lower your risk for heart disease.

Garlic is a plant in the Allium (onion) family. It’s closely related to onions, shallots, and leeks. Throughout ancient history it was well documented for its many health and medicinal properties. Many major civilizations documented its uses including the Romans, the Greeks, the Egyptians, Babylonians, and Chinese.

Ingredients:

1 tbsp Olive Oil

1 Medium Onion (diced)

2 Cloves Garlic (minced)

1 Medium to Large Pumpkin (gutted and skinned, chopped into blocks.)

4 Cups Vegetable Broth (1 liter)

1 Can Coconut Cream

2 tsp Ginger

2 tsp Thyme

1 tsp Chili

1 tsp Salt/Pepper

Instructions:

Add oil to pan and sautée onion and garlic on medium heat about 3 minutes, then toss in pumpkin and coat it well with oil in pan.

Then add vegetable broth, ginger, thyme, chili, salt and pepper. Boil until soft; about 10 minutes.

Remove from heat, add coconut cream, and purée in a blender. Enjoy topped with some roasted pumpkin seeds or toasted coconut flakes.