..Empowering People with Challenges  

Protein Recipies
Quick Meals
Healthy Meals


Quick & Healthy Meals 2

Cooking with Dr. Michael Kane, ND

Ginger Butternut Squash Soup

Preheat oven to 350

Place in the oven in large roasting pan with cover.

1 large butternut squash (leave whole- after cooked remove skin and seeds)

1 acorn squash

2 sweet potatoes after cooked remove skin. 5 large carrots washed

2 parsnips washed.

5 cloves garlic remove skin.

And bake until all are tender (fork tested) about one hour. Remove the skin from the squash and sweet potato,

Place all in a blender/food processor with a 2 inch piece of fresh ginger that has been peeled. Blend until smooth and place in large pot and let simmer for 1/2 hour if thick add some vegetable stock or water to the thickness you desire. After serving drizzle one tablespoon of extra virgin olive oil into the bowl.

Or top with a spoon of plain yogurt or creme fresh.

 Optional: add to the food processor stage 1 cake of silken tofu. For extra protein.


In a large frying pan

Sauté one large chopped onion,

And two-three cloves of chopped garlic.

When transparent add in can of beans (white kidney beans, black beans)

Season with salt and pepper.

 Let simmer for 3-5 min.

 Add in finely chopped swiss chard, or spinach or other green leafy vegetable and let cook down.

 To add protein, add ground turkey, tofu or tempeh to dish before the greens.


Turkey Meat loaf

In a large bowl mix the following One pound ground turkey One egg beaten

1/2 to 3/4 cup rolled oats

one onion chopped

three cloves of garlic

1/2 cup chopped celery or carrots. 1/2 tsp. Italian spices

1 tablespoon fresh or dried parsley. 1 tablespoon mustard


Mix well, and place in loaf pan>

Top will a glaze made from apricot jam and one tablespoon of water and bake in oven at 350 for one hour.


© 2015 The Guardian Health Association, Inc
all rights reserved