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Blue Zone Project


Rainbow Veggie "Noodle" Salad



  • 3 Tbsp Raw Peanut or Cashew Butter

  • 3 Tbsp lime Juice

  • 3-4 Cloves Garlic

  • ½ -1 tsp red pepper flakes

  • 5 Tbsp Coconut Aminos

  • 2 tsp Sesame Oil

  • 1 Tbsp Maple Syrup or Honey

INSTRUCTIONS: Blend all ingredients together until smooth and creamy


  • 2 med Carrots, ribboned with vegetable peeler

  • 1 med Cucumber, thinly sliced with vegetable peeler

  • 1 cup Red Cabbage, thinly sliced

  • 1 large Red Bell Pepper, thinly sliced

  • 2 cps Curly or Lacinato Kale, chopped

  • 1 cup Snap or Snow Peas

  • 1 ripe Mango, cubed

  1. Prepare sauce in a small bowl. Adjust flavors as desired. Set aside.

  2. Prepare veggies and toss together in a large bowl. Optional: steam the peas lightly if desired—but can be added raw!

  3. Add the sauce and toss together.

  4. Serve as is, but can also be topped with:

    1. Fresh Cilantro, chopped

    2. Sunflower Seeds, Sesame Seeds and/ or Pumpkin Seeds

    3. Protein of choice to make it a complete meal!


Roasted Butternut Squash Soup

  • 3 ½ pounds butternut squash

  • 1 tablespoon avocado oil

  • 1 small yellow onion, halved

  • 1 garlic clove, peeled

  • ½ tablespoon maple syrup

  • 1 teaspoon salt

  • freshly ground black pepper, to taste

  • ¼ teaspoon ground nutmeg

  • ¼ teaspoon ground ginger

  • 3 to 4 cups vegetable broth

  • Optional garnish: pepitas, parsley, and freshly ground black pepper

  • Slice it in half. Preheat your oven to 425°F. Slice the ends off the butternut squash. Stand the butternut squash on end and carefully slice it in half lengthwise. Pro tip: the butternut squash is easier to slice through if you microwave it for 2 to 3 minutes.

  • Remove the seeds. Use a spoon to remove the seeds and membrane.

  • Season and roast. Transfer the butternut squash to a baking tray cut side up, coat with oil and sprinkle with salt and pepper. Then flip the butternut squash over so the cut side is down and roast for 60 minutes.

  • Add the onion. After 30 minutes, spread a little oil on the cut side of the onion and add it to the baking tray, cut side down. Continue cooking for another 30 minutes, then remove the baking tray from the oven.

  • Blend the soup. Once the butternut squash is cool enough to handle, use a large spoon to scoop out the flesh and transfer it to a high-powered blender. Remove the outer layer of the onion and add it to the blender along with the garlic, maple syrup, salt, nutmeg, ginger, and vegetable broth. Start with 3 cups of vegetable broth and add more to achieve your desired consistency. Blend on high for 1 to 2 minutes, until creamy. Taste the soup and add more salt and pepper if needed. 
    Optional: while this is a dairy-free recipe, if you do tolerate dairy, adding just a tablespoon or two of fresh butter when you're blending definitely boosts the creaminess factor.

  • Serve. Pour the soup into serving bowls. If you'd like, garnish the top with pepitas, parsley and black pepper.

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