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French onion & Beef soup

10/10/2024

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SOUP INGREDIENTS:
  • 1.5 cups of stewing beef (cubed)
  • 1.5 cups of white onion (thinly sliced)​
  • 2 beef bouillon cube
  • 2 bay leaf's
  • 5 cups water
  • 2 tbsp. butter
  • 1/2 tbsp. oregano
  • 1 tsp. salt
  • ​1 tsp. pepper
  • 1/2 tbsp. Worcestershire sauce


​GARNISH INGREDIENTS:
  • 1/2 cup of white shredded cheese (gouda, mozzarella, etc.)
  • 1/4 cup of crispy onions or croutons
DIRECTIONS:
1. Prepare the garish. Grate the cheese and place in the fridge until soup is ready to be served. 
2. Prepare the ingredients. Thinly slice the onions and cube the beef.
3. Prepare the broth. Crumble the bouillon cubes into a bowl and add 2 cups of boiling water. Stir until dissolved.
4. Prepare the soup. Heat the butter in a saucepan on medium-low and gently cook the onions until soft and cooked, but not colored.
5. Add the beef, Worcestershire sauce, oregano, salt and pepper and sauté on medium-high heat for an additional minute to sear the outside of the stewing beef (be sure to stir continuously so you don't burn the beef).
6. Add the 2 cups of broth, 3 additional cups of water, and the bay leaf's to the pot and simmer on low for 10-15 minutes.
7.  Serve soup with fresh bread and butter and add garnish right before eating so the crispy onions don't get soggy. 
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  • If you want to make this meal 100% "wholefoods", you can make your own croutons or crispy onions from scratch buy searching for a recipe online. 
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Fried Fish and Spanish Rice

10/10/2024

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INGREDIENTS:
  • 2 filets of white fish of choice (talapia, haddock, etc.)
  • 1 egg
  • 1/2 cup flour
  • 1 tbsp. dill weed (dried spice)
  • salt and pepper to taste. 
  • 3 tbsp. cooking oil (avocado or canola)
DIRECTIONS:
  1. Place the egg in a bowl and scrambled until combined.
  2. Place the flour in a separate bowl.
  3. Dip the fish filets in the egg mixture and then cover them with flour on all sides (this is what will give the fish a "breaded" taste)
  4. Heat the oil in a large frying pan on medium-high heat.. Once hot, place the fish filets in the pan (be careful) and sprinkle the top with spices (dill, salt and pepper).
  5. Cook on both sides until golden brown and serve with Spanish Rice and a vegetable of your choice (I recommend broccoli, green beans or Stir Fried Vegetables). 

​MAKES 2 SERVINGS.
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  • The length of time depends on how thick your fish filet is, but generally speaking, 2-3 minutes on each side is usually sufficient. 
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    ​MEAL IDEAS

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    These simple 
    ​ whole food recipes include vegetables, fruits, whole grains, lean meats, eggs, milk, legumes, nuts and seeds. 

    ​
    Following these ​meal ideas will help you cut back on processed foods, refined grains, added sugar, unhealthy fats and large amounts of salt.

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