Authors: Kresha Faber
1
⁄
2
cup tomato paste
1
1
⁄
2
cups tomato sauce
2 tablespoons dried basil
1 tablespoon onion powder
1 teaspoon dried oregano or Italian seasoning
1 clove garlic, minced
2 tablespoons unrefined cane sugar
2 tablespoons cornstarch
1 teaspoon salt
On a cool, rainy Saturday, make a triple batch of this and freeze it in portions. Then when you feel a cold coming on or just need some serious comfort food, heating a portion is no more work than opening a can and provides vastly more nutrition. If you’re picky about soggy noodles, keep the dry noodles out of the recipe and just add them when you serve.
HANDS-ON:
25 minutes
INACTIVE:
none
INACTIVE:
25 minutes
DIFFICULTY LEVEL:
∗
YIELD:
Serves 6; Makes 3 quarts
COST PER SERVING:
$ $
CALORIES:
298
FAT:
12 g
PROTEIN:
22 g
SODIUM:
485 mg
FIBER:
2 g
CARBOHYDRATES:
25 g
SUGAR:
9 g
3 tablespoons butter or olive oil
1 medium yellow onion, finely minced
4 carrots, peeled and finely diced
2 celery stalks, finely diced
1 teaspoon salt, plus more to taste
3 cups chopped or shredded chicken (cooked or raw)
2 garlic cloves, minced
1 teaspoon dried thyme
8 cups chicken stock
1
⁄
2
cup dry soup noodles, vermicelli, or gluten-free noodles, broken into pieces
1 cup fresh or frozen peas (optional)
2 green onions, minced (optional)
For an extra nutritional, feel-good punch for fighting a serious cold, add in an additional 8 cloves of garlic (minced), a 2" section of fresh ginger (cut into matchsticks), and 1 small Thai chili (minced). Toss them in just before you add the stock, and your cold will be gone before you know it!
The store-bought powdered dry onion soup mix that comes in a package contains anti-caking agents, preservatives, and other additives, but this homemade onion soup mix features all whole-food ingredients that taste fresh and would also be great on a pot roast or added to the French Onion Chip Dip (see recipe in
Chapter 2
) since it makes a quick addition and adds a ton of flavor to each dish.
HANDS-ON:
5 minute
INACTIVE:
none
INACTIVE:
5 minutes
DIFFICULTY LEVEL:
∗
YIELD:
Serves 8; Makes 2 cups dry mix
COST PER SERVING:
$
CALORIES:
40
FAT:
0 g
PROTEIN:
1 g
SODIUM:
596 mg
FIBER:
2 g
CARBOHYDRATES:
9 g
SUGAR:
2 g
1
1
⁄
2
cups dried onion flakes
1
⁄
4
cup onion powder
2 tablespoons parsley flakes
2 teaspoons celery seed
2 teaspoons salt
1 teaspoon ground black pepper
1 tablespoon cornstarch or arrowroot powder
Baked beans are the perfect addition to any barbecue! When they’re slow roasted in a Dutch oven, like they are in this recipe, they’re tender, scrumptious, and bursting with flavor. They also make a delicious and healthy side for any meal since you’ll never have to worry about what other additives may have made it into your beans.
HANDS-ON:
15 minutes
INACTIVE:
24 hours
INACTIVE:
24 hours
DIFFICULTY LEVEL:
∗∗∗
YIELD:
Serves 6; Makes 9 cups
COST PER SERVING:
$ $
CALORIES:
624
FAT:
18 g
PROTEIN:
22 g
SODIUM:
573 mg
FIBER:
19 g
CARBOHYDRATES:
97 g
SUGAR:
45 g