gluten free

Beet Soup with Cod and Yogurt

Even though the first day of fall is still a couples of weeks away, the days get shorter and it is the time of the year where we are more vulnerable to colds and flus. This month's recipe offers suggestions to incorporate into your daily diet. It is rich in quercitin: an antioxidant you find in onions, apples, or grapes and good in resisting the flu. You also want to watch out for the antioxidant allicin, found in garlic, onion, chives, and packed with anti-viral goods. Over the next serial weeks enjoy legumes, root vegetables, warm spices and herbs to satisfy your salty and sweet cravings while providing your body the boost it needs.


  • 600 g beets

  • 300 g carrots

  • 1 large potato

  • 2 medium onions

  • 3 cloves garlic

  • 25 g fresh ginger

  • Olive oil, to cook

  • 1 L veggie broth

  • Zest and juice of 2 limes

  • 400 g fresk skinned cod fillet

  • 4 tbsp. plain Greek yogurt

  • Bunch of parsley

  • Salt and pepper to taste


  1. Peel the beets and carrots, then cut them into large cubes. Peel the potato and slice half of it into cubes and the other half into small pieces to be used as garnish. Peel and mince the onion, garlic, and ginger.

  2. In a large pot, sauce the onions, garlic, and ginger over medium heat in 1 tbsp. olive oil until the onions are soft. Add the beets, carrots, and potato cubes to the pot. Add the broth and bring it to boil. Reduce the heart to medium-low and simmer for 30-35 minutes until all the vegetables are tender.

  3. Blend all the ingredients until smooth. Pour the soup back into the pot and bring it all to boil again over medium heat, season with salt and pepper, lime zest and juice to taste.

  4. Preheat he oven to 345 F. Lien a baking sheet with parchment paper. Divide the fish i to 4 equal pieces and sprinkle them with salt. Place them onto the prepared sheet and bake for about 8-10 minutes until done.

  5. Heat up a small pan with 1 tbsp. olive oil, sprinkle with salt, fry the small potatoes until golden brown.

  6. Serve the soup into deep plates with quinoa, a piece of fish at the center. Top with fried potato, a dollop of yogurt, and parsley. (Notes: Serves 4).

  7. Tip: Exchange quinoa with lentils or rice, double the soup portion size for leftovers.


Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.


  • 1 large carrot, peeled and roughly chopped

  • ½ cup pecans

  • ½ cup walnuts

  • 1 cup dried apricots

  • Zest of 1 medium orange

  • 2 teaspoons minced fresh ginger

  • ½ teaspoon cinnamon

  • ¼ teaspoon nutmeg

  • ¼ teaspoon ground cloves

  • 1/8 teaspoon salt

  • 1/3 cup unsweetened shredded coconut


  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.

  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.

  3. Use almonds instead of pecans + Swap out orange zest for lemon zest + Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)

Buckwheat Toaster Waffles

Made from gluten-free fruit seeds, not a grain, buckwheat flour has a nutty flavor and adds a healthy amount of protein to these waffles. These are delicious with coconut or almond butter and fresh berries.


  • 1 cup buckwheat flour

  • 1 cup all-purpose flour (also try gluten-free, almond or coconut flour)

  • 1 T baking powder

  • ½ tsp sea salt

  • 1 ½ cups low-fat buttermilk

  • ½ cup high quality ricotta cheese

  • 2 eggs

  • 3 T canola oil (or melted coconut oil)

  • 1 T pure maple syrup (optional)


  1. In a bowl, whisk together the dry ingredients.

  2. In a separate bowl, whisk together the wet ingredients.

  3. Gently stir the wet ingredients into the dry ingredients until combined.

  4. Heat a waffle iron to medium and coat lightly with oil. Spoon about ½ cup batter onto the iron and spread to the edges. Close lid and cook until golden, about 3-5 minutes (use manufacture’s instructions).

  5. Repeat with the remaining batter. Store waffles in the fridge for five days, or make a double batch, cool completely and store in a resealable bag in the freezer (Note: Makes 6 waffles).

  6. Option: If you are short on time get pre-made buckwheat waffles from the store.