Roasted Ithaca Tomato Soup w/ Fresh Basil Pesto

Life is good... Really good... Beyond amazing actually! Need some reasons?

1. I have a complete draft of my cookbook Bowls of Love: Paleo Soups for the Seasons! All 50 recipes have been photographed by the wonderful Erica Gannett, and the stories have been drafted and are getting refined by my editor (famous author) A.J. Walkley :) I am still pushing for a publish date in October so the book will be ready for all of you just in time for the Fall and cool nights that will be perfect for bowls of soup.

2. Mal and I have been separated for over three years, and our official reunion is TOMORROW! She is finished with business school, and her two-month travel adventures in Asia are coming to a close. She is moving back to Stamford, living in my building, and making my dreams come true!

3. RYAN AND I GOT ENGAGED!!! There are no words to fully describe how this makes me feel, so just know that I am so (sooo) excited, grateful, and in love with the turns my life has taken. Everything truly has happened for a reason, and there is no better time than today to reflect on that and appreciate every moment that brought us here.

I am also thrilled to announce that I won Groundswell International's basil recipe contest which was an incredible way to reconnect with an old sorority sister AND have the chance to work with the wonderfully talented Emma Frisch of Frisch Kitchen. She was by far my favorite contestant on the Next Food Network Star, and I was overjoyed to win a guest post on her blog. Check out my guest post here.

The winning recipe is for my Roasted Ithaca Tomato Soup with Fresh Basil Pesto. It is one of the 50 recipes from my upcoming cookbook, and I am bursting at the seams with excitement for the book to be done. You will have to wait a couple more months for the rest of the recipes, but in the meantime, enjoy this beautiful teaser with photo cred to the talented Erica Gannett!

Roasted Ithaca Tomato Soup w/ Fresh Basil Pesto: Serves 4-6, Prep time: 15 min, Cook time: 90 minutes

Ingredients:

Soup:

- 3 pounds roma tomatoes (or any other tomatoes in your garden!)

- 3 Tbsp. olive oil

- sea salt & pepper

- 1 sweet onion, chopped

- 1 shallot, chopped

- 1 heaping Tbsp. chopped garlic

- 1/2 cup packed fresh basil (about 20 leaves)

- 15 oz. can diced tomatoes (organic & no salt added)

- 4 cups vegetable stock

Pesto:

- 4 oz. fresh basil

- 2-3 Tbsp. olive oil

- 2 tsp. crushed garlic

- 1/4 cup pine nuts

- fine sea salt and pepper to taste

Instructions:

Pesto:

1. Add the basil to a food processor

2. Pulse until basil breaks down, and then add all other ingredients

3. Blend until smooth (you may need to scrape the edges down a few times)

4. Add additional olive oil or pine nuts if you like your pesto thinner or thicker

Soup:

1. Preheat oven to 400 degrees

2. Slice the tomatoes length-wise, and arrange them on a foil-lined baking sheet

3. Drizzle 1 Tbsp. of olive oil over the tomatoes, and season with sea salt and pepper

4. Roast tomatoes for 45 minutes

5. In a large soup pot, heat the other 2 Tbsp. of olive oil over medium heat, and add the onion, shallot, and garlic. Cook for 5-10 minutes until tender

6. Add the can of tomatoes, fresh basil, and broth

7. Stir in the roasted tomatoes

8. Cook for 45 minutes uncovered over medium-low heat

9. Puree the soup with your immersion blender until smooth. 

10. Top with drizzled pesto and enjoy the taste of your fresh summer garden!

Parsnip Soup w/ Spiced Pumpkin Seeds

Great news, followers! My blog is not dead. It was simply hibernating for a bit while I figured out some pretty monumental life decisions. I wasn't feeling as creative with my cooking (and time was limited), so I remade a ton of my old recipes to make things quicker and easier. In the midst of the craziness, I quit my job at McLagan and accepted a new position at PepsiCo! It is going to be a huge change, and I am thrilled to start this next chapter. I have this week off before I start to get things organized, so I am hoping to share some great new recipes with all of you.

I was feeling very jealous of Grace and my other Boston friends who visited the Sunday SOWA market today because the farmers market here in Stamford just doesn't even compare. I go and support them every week, but I am pretty convinced that a lot of the fruits and veggies are not local. There wasn't a parsnip to be found yesterday, so I went to the grocery store to pick some up so I could experiment with a new soup. I try to make a new soup every (or every other) week in the Fall/Winter to have ready-made meals handy. This recipe is incredibly flavorful with amazing fall tastes, and the spiced pumpkin seeds add the perfect crunch.

Try it out and let me know what you think!

Parsnip Soup w/ Spiced Pumpkin Seeds: Serves 4-5, Prep time: 20 min, Cook time: 75 min

Ingredients:

- 1 Tbsp. olive oil

- 1 large sweet onion, chopped,

- 6 cloves garlic, chopped

- 1 bunch green onions/scallions, chopped

- 1 bunch celery, chopped

- 1 XL carrot, peeled & chopped

- 3 XL parsnips, peeled & chopped

- 4 cups organic chicken or veggie stock (no sugar added!)

- salt and pepper to taste

- 1/2 cup raw organic pumpkin seeds

- 1 tsp. olive oil

- 1/2 tsp. cinnamon

- 1/2 tsp. paprika

- 1/2 tsp. cumin

Instructions:

1. Heat 1 Tbsp. olive oil over medium heat

2. Add onion, garlic, and scallions and saute about 10 minutes until fragrant

3. Add celery, carrots, and parsnips. Stir well to combine and cook another 5 minutes

4. Add stock and bring to a boil

5. Cover and reduce heat. Cook for 1 hour

6. Meanwhile, heat 1tsp. olive oil in a small pan over medium heat

7. Add pumpkin seeds and toss to combine

8. After 1-2 minutes, add cinnamon, paprika, and cumin

9. Cook for another 2-3 minutes until fragrant and then let cool

10. When soup is done, let cool slightly and blend with immersion blender or food processor

11. Season with salt and pepper to taste (I just added some pepper)

12. Serve piping hot with ~1Tbsp. of spiced pumpkin seeds on top! Happy Fall :)

  

  

  

Cinnamon Apple Onion Pork Chops

It is a cozy rainy Sunday in CT today. I was planning on planting the rest of my garden today, but it may need to wait until the rain stops. In the meantime, my carrots are growing (there are over 20 sprouting!). I don't have a solid plan for today because I was planning to celebrate winning the Powerball with my family. It looks like I will have to get back to reality, do some cooking, get some work done, and get ready for another busy week. 

Today's recipe is a sweet and savory pork chop dish. I can't even remember the last time I made pork chops, but I wanted to switch it up. I love sweet onions and fruit in absolutely everything, so this is a great dish. You could also make this type of recipe in the crockpot if you prefer, but I chose to pan sear and then bake in the oven. This is a great meal for a rainy Sunday. Hope you enjoy!

Cinnamon Apple Onion Pork Chops: Serves: 2, Prep time: 10 min, Cook time: 45 min

Ingredients:
- 2 organic pork chops (I used boneless)
- 1 Tbsp. coconut oil
- 1 sweet onion, sliced
- 1 apple, chopped
- sea salt and pepper
- 1 tsp. cinnamon
- 1/3 cup organic vegetable broth (I used Pacific)

Instructions:
1. Preheat oven to 350 degrees
2. Heat coconut oil over medium heat
3. Season pork chops with salt and pepper on both sides
4. Brown the chops in the oil for about 2 minutes on each side
5. Remove chops from the pan and cover with foil
6. Add the onions to the pan with the oil
7. Cook until soft, about 10 minutes
8. Add apples and cook another 5 minutes
9. Add cinnamon and broth, bring to a boil, and then simmer for 3 minutes until reduced
10. Put chops in a baking dish topped with the apple/onion mixture
11. Bake 20-25 minutes until cooked through

    

CPG Soup

WHAT a day! I decided my team at work deserved a little home-cooked goodness to kick off our busy season and have a little team bonding. After about ten back-to-back meetings, I left work early, went to the grocery store, and cooked for 2.5 hours straight. I went with a belated Cinco de Mayo theme and made fajitas, guacamole, mango salsa, Mexican stuffed mushrooms, and spiced cantaloupe. We had a great time, and I just finished over an hour of cleaning dishes. Luckily I prepped all my blogposts over the weekend after my insane cooking spree, so I have a great soup to share tonight. The "CPG" stands for carrots, peppers, and greens (not that creative, sorry). I had a ton of leftover veggies (still perfecting meal planning and my new routine), so I figured I would make some soup. Ironically, as I was cooking the carrots, my mom sent me this picture of her with her Kentucky Derby hat with carrots attached to the top. Leave it to the girl from the Bronx to make the most creative (ridiculous) Derby hat. While she didn't win the hat contest she entered, the woman who did win didn't actually make her hat (she borrowed one from a friend!). In my mind, that makes my mom the winner. I am proud to say that I have learned a lot from my mom over the years - everything from my passion of cooking to a love of crazy costumes!

CPG Soup: Serves: 4-5, Prep time: 20 min, Cook time: 50 min

Ingredients:

- 1 Tbsp. coconut oil

- 1 large sweet onion, chopped- 10-12 cloves of garlic, chopped (one large head)- 1 pound baby carrots- 3 sweet peppers, chopped (I used 1 red, 1 yellow, & 1 orange)
- 1 bunch organic rainbow chard, chopped

- 2 quarts organic vegetable broth (I used Pacific)

- 1 bunch organic beet greens, chopped

Instructions:

1. Heat coconut oil over medium heat

2. Add onion and garlic, and cook for 10 minutes until lightly golden brown
3. Add carrots and peppers and cook for another 5 minutes, stirring frequently
4. Add vegetable stock and bring to a boil
5. Cover pot and reduce heat to a simmer for 30 minutes
6. Add greens and cook another 5 minutes

7. Remove pot from heat and blend with an immersion blender (or food processor/blender)
8. Serve immediately or let cool and serve later - tastes best after it has a chance to sit for a few hours or overnight in the fridge!

  

  

  

Broccoli Butternut Soup

Today is a great day for so many reasons. Most importantly, I started my day with a 5-mile run. I haven't written anything in my blog about my running challenge because I wanted a solid month under my belt to erase any fear of quitting. Many of you know that running is my absolute least favorite activity. It makes me feel like a 300-lb. elephant flopping around, and my poor little flat, bunion-filled feet get miserable. I love essentially all other exercise, but I have never been a runner. In a moment of madness last month, I decided that I should create a 20-week running challenge for myself building up to 10 miles. The thought of running 10 miles seems so insanely impossible, but I am constantly reminding myself that it is purely mental. I try to exercise every day and have a great fitness level, so there is no reason I can't overcome my arch nemesis (the treadmill). I am proud to say that tomorrow completes my fourth week without a single slip from my training schedule and a total of 57 miles logged. I am now officially accountable to reach my goal, so I will keep you updated on my progress! 

Today's recipe is another soup! I know I am a little obsessed with creating new soups, but they have been so great for breakfast since I strayed from my old go-to of oatmeal. I decided to make broccoli butternut soup because I liked the way the name rolled off my tongue. I had to include a picture from my recent trip to Florida because the scenery matches this soup perfectly! I don't know about you, but I think this is the sign of a great day. Time to cook up a feast for tonight's farewell paleo potluck... have a fantastic weekend!

Broccoli Butternut Soup: Serves 8+, Prep time: 15 min, Cook time: 65 min

Ingredients:

- 1-2 Tbsp. olive oil

- 2 large sweet onions, chopped
- 1 large head of garlic, peeled & chopped

- 1 bag baby carrots, chopped

- 1 bag celery hearts, chopped

- 4 large broccoli crowns, chopped

- 1.5 lbs. butternut squash, cubed
- 5-6 cups organic vegetable broth/stock

- Sea salt and pepper to taste

Instructions:

1. Heat olive oil over medium heat

2. Add onions and garlic and cook for 10 minutes until soft
3. Add carrots and celery and cook for another 10 minutes
4. Add broccoli, squash, and broth to the pot
5. Bring to a boil and then cover the pot and cook on low for 45 minutes
6. Remove the pot from the heat and puree using your immersion blender or food processor.

  

Garlic Chicken Vegetable Soup

I am sorry to admit that I have been neglecting my blog! With the upcoming move, craziness at work, and loads of travel, I am a bit behind on sharing my recipes. Before I fully shift into Spring gear, I need to share a few leftover recipes that I have enjoyed over the past few weeks. Soup has been a regular part of my weekly routine for the past few months, and this great take on chicken soup was a perfect breakfast (yes, breakfast) a couple of weeks ago. I sadly missed the farmers market due to travel, so I stopped into Foodies, grabbed every veggie that looked good, and threw them together to make soup. As I prepare for life back in the office, I am going to be doing a lot of meal planning and cooking ahead like this!

On another note, I am thrilled to announce that I am officially pre-certified as a health coach and can start seeing clients. I am really looking forward to working with people on adding balance and happiness to their lives by adopting healthy and holistic lifestyles. It is a busy time for sure, but it feels great to know that I am working on something that is making a difference in the world. Anyone interested in a free consultation should fee free to reach out. I look forward to hearing from all of you!

Garlic Chicken Vegetable Soup: Serves 8, Prep time: 20 min, Cook time: 70 min

Ingredients:
- 1-2 Tbsp. olive oil
- 2 large sweet onions, chopped
- 1 leek, sliced
- 1 head of garlic, diced
- 1 bag baby carrots, chopped
- 1 bag celery hearts, chopped
- 2 turnips, peeled & chopped
- 16 oz. mushrooms, chopped
- 2 lbs. chicken breast
- 2 quarts organic, no-sugar-added vegetable or chicken broth/stock
- 1 large bunch of kale, stems removed & chopped
- salt and pepper to taste

Instructions:
1. Heat olive oil over medium heat
2. Add onions, leek,and garlic and cook for 10 minutes until soft
3. Add carrots, celery, turnips, and mushrooms and cook for another 10 minutes

4. Lay raw chicken breasts on top of the veggies, and then add the broth/stock

5. Bring the pot to a boil, then cover the pot and let simmer on low for 45 minutes

6. Add the kale and let cook on low for another 5 minutes

7. Season with salt and pepper to taste and serve!

      

Crockpot Chicken Chili w/ Beets & Kale

While my affair with chicken is on hold for now, I do have a fantastic recipe to share. I had originally dreamt up this beet chili on Valentine's Day, but you may remember that I completely destroyed the beets (and the pot) that they were cooking in. I decided to give it another try using the crockpot to avoid any issues. 

I ate beets for the first time about 6 months ago, and now I can't get enough of them. I even ate slices of a raw beet while I was chopping them, and they were delicious! The texture was like a beautifully crisp apple, and the flavor was so rich. Anything with this much color is good in my book. I experimented with some cumin and paprika in this recipe to give it a little chili flavor. I will try this out again with extra spice and a non-chicken alternative (ground lamb anyone?). Eat your beets for vitamin C, folate, beta-carotene, manganese, potassium, and iron. Not too shabby for a cold winter day!

Crockpot Chicken Chili w/ Beets & Kale: Serves 8-10, Prep time: 30 min, Cook time: 6 hours

Ingredients:
- 2 lb. organic chicken breasts (frozen or fresh)
- 2 sweet onions, chopped
- 2+ Tbsp. chopped garlic
- 1 tsp. olive oil
- 3 large beets, peeled & chopped
- 2 14.5oz cans of diced tomatoes
- 1 qt. organic vegetable broth
- 1 Tbsp. cumin
- 1 Tbsp. paprika
- 1 tsp. pepper
- 1 bunch kale, stemmed and chopped

Instructions:
1. Heat olive oil over medium heat
2. Add onions and garlic and cook for 10 minutes until soft
3. Pour the cans of tomatoes on the bottom of the crockpot
4. Lay the chicken breasts on top of the tomatoes
5. Cover the chicken with the onions and garlic, and then top with cumin, paprika, and pepper
6. Add the beets on top and then pour the broth over everything
7. Cook in the crockpot for 5 hours on high or 7-8 on low
8. Take the chicken out, shred it, and then return it to the pot
9. Add the chopped kale into the crockpot, cook on low for 10 more minutes, and then serve!

 

 

Easy Shrimp & Veggie Soup

If you were wondering what an unhappy spatula looks like, you have come to the right place! I was in my room working yesterday, and when I opened my door to get a glass of water, I smelled a horrible whiff of burning plastic. The dishwasher had just finished running, and apparently my favorite spatula had fallen through the racks and was burning. This is actually pretty ironic because this was the only spatula that I could flawlessly flip omelets with. This took years to master, and I finally got it down in 2012. Now that my doctor banned me from eating eggs, it is probably fitting that my omelet spatula needs to be thrown in the trash. Hopefully the next sign from above doesn't include burning any more of my kitchen tools - that seems a little unnecessary if you ask me! 

Today's recipe is my new chicken-free take on a traditional chicken soup recipe. I recently picked up some wild-caught shrimp from Trader Joes, so I figured I could make a new soup recipe with it. It was actually great to have such a different twist on such a standard soup. This is incredibly easy to prepare, and you can substitute the veggies for anything you have in the house. I will absolutely be making this again and experimenting with other creative dishes with shrimp. Give it a try and let me know what you think!

Easy Shrimp & Veggie Soup: Serves 4, Prep time: 15 min, Cook time: 35 min

Ingredients:
- 1 Tbsp. olive oil
- 1 large onion
- 1 Tbsp. chopped garlic
- 3 carrots, peeled & chopped
- 5 celery ribs, chopped
- 2 large red peppers, chopped
- 1 tsp. thyme
- 1/2 tsp. pepper
- 2 quarts (8 cups) organic vegetable stock/broth
- 1 lb. wild caught shrimp (I used frozen from Trader Joes that had tails removed and was de-vained)
- 6 oz. fresh spinach

Instructions:
1. Heat olive oil over medium heat
2. Add onions and garlic and cook for 10 minutes until soft
3. Add carrots, celery, and peppers and cook for another 10 minutes
4. Add thyme, pepper, and vegetable stock and bring to a boil
5. Turn heat to medium low and cook covered for another 10 minutes
6. Rinse shrimp in a colander and then slice into bite-sized pieces (I cut each shrimp into three pieces)
7. Add the shrimp and the spinach to the pot and cook for another 5 minutes

  

  

Roasted Tomato Soup w/ Fresh Basil

The Nemo aftermath is crazy in Boston. After my travels home from NYC, it took me almost an hour to catch a cab home. The snow banks were well over 6 feet tall, and there were no cabs in sight. I tried to walk home but failed miserably with 4 bags, so much snow, and no boots. I finally decided to go to a hotel and have them help me hail a cab. 20 minutes later I was riding in a cab with my first-ever female driver. So many roads were closed, and it was quite the adventure getting home. I trekked through the snow this morning for my wheatgrass shot, and I couldn't believe how many cars are still completely buried. 

Weather like this clearly calls for soup, so I made one of my old favorites. I have to admit that this soup should be made in the summer when tomatoes and basil are fresh and available at the farmers market, but I couldn't resist. The market was closed this weekend (and I was away), so I went to Foodies and got what I could. This recipe is inspired by a blog I used to read all the time called Two Peas in their Pod. Their recipes are great, and this soup is fantastic. Roasting the tomatoes first brings out such an amazing flavor - you won't be disappointed. Try it out this winter, and then try it again in the summer with fresh picked tomatoes and basil from the garden!

Roasted Tomato Soup w/ Fresh Basil Serves 4-6, Prep time: 15 min, Cook time: 90 min

Ingredients:
- 3 pounds roma tomatoes
- 3 Tbsp. olive oil
- sea salt & pepper
- 1 sweet onion, chopped
- 1 shallot, chopped
- 1 heaping Tbsp. chopped garlic
- 1/2 cup packed fresh basil (about 20 leaves)
- 1 can diced tomatoes (I used 14.75 oz., organic & no salt added)
- 1 qt. vegetable broth (I used organic, low sodium from Trader Joes)

Instructions:
1. Preheat oven to 400 degrees
2. Slice the tomatoes length-wise, and arrange them on a foil-lined baking sheet
3. Drizzle 1 Tbsp. of olive oil over the tomatoes, and season with sea salt and pepper
4. Roast tomatoes for 45 minutes
5. In a large soup pot, heat the other 2 Tbsp. of olive oil over medium heat, and add the onion, shallot, and garlic. Cook for 5-10 minutes until tender
6. Add the can of tomatoes, fresh basil, and broth
7. Stir in the roasted tomatoes
8. Cook for 45 minutes uncovered over medium-low heat
9. Puree the soup with your immersion blender until smooth. 
10. Serve with sliced avocado or a grilled cheese if you are really feeling dangerous!

  

  

Beet Red Soup w/ Sweet Potatoes & Kale

So happy to report that both PaleOMG cooking classes went great. Juli was awesome, and I met some really fun people along the way. I got the chance to spread the word about my Paleo cooking classes, and I hopefully will have a few scheduled over the next few months. Julie made no-bake berry bars and magic brownies on Thursday and then maple breakfast meatballs on Friday. The recipes were all great, and it was cool to meet a ton of other paleo crossfitters from around Boston. 

Tonight's recipe is the result of my fridge running low last week. I threw the last few ingredients from the farmers market together and made some soup. I totally forgot about it while it was simmering, so it really wasn't soup when all was said and done. The good news is that the longer you cook the beets and sweet potatoes, the sweeter it becomes. The kale is a nice added twist, and the flavors are incredible together. Bon appetit!

Beet Red Soup w/ Sweet Potatoes & Kale Serves 2, Prep time: 10 min, Cook time: 1 hour

Ingredients:
- 1 Tbsp. olive oil
- 1 sweet onion, chopped
- 5 cloves garlic, chopped
- 1 medium beet, peeled & chopped
- 1 medium sweet potato, peeled & chopped
- 1 qt. low sodium organic vegetable broth or stock
- 1 bunch kale

Instructions:
1. Heat olive oil over medium heat
2. Add onions and garlic, and cook for at least 10 minutes until soft and lightly browned
3. Add chopped beets and sweet potatoes and cook for 5 minutes, stirring often
4. Add vegetable stock, bring pot to a boil, and then lower to low heat 
5. Cook on low heat for 30 min - 1 hr. I cooked mine for over an hour (by mistake) and it turned into an amazing soup/side dish with very little liquid because it all got absorbed
6. Remove the stems from the kale, break it into 1-inch pieces, and then add it to the soup
7. Cook for an additional 5 minutes and then serve. The longer you cook it, the sweeter it will be!

  

Warm Winter Paleo Pot Pie

Happy February! It's a new month, so it's time to share my new routine. January was a cold, dreary month, so I needed to switch things up a bit. Working from home can be a challenge at times because there is less motivation to get up early, get in a good workout, and stay on schedule. I am experimenting with a new plan that consists of either a long walk or yoga first thing in the morning and then a stroll to the Five Seventy Market to get a shot of wheatgrass. By the time I get home, I am so energized and ready to start the day - all before 8am. The benefits of wheatgrass are extensive and include:

1. Detoxification
2. Improved thyroid function
3. Lowered blood pressure
4. Weight loss
5. Improving pH in the body
6. Better digestion
7. Oxygen supply
8. Cancer treatment
9. Anti-aging
10. Increased vitamins and nutrients

I don't know about you, but I like the looks of that list. I have been dealing with stomach issues my whole life, and I am hoping this is going to be a nice little addition to my paleo lifestyle for overall health and wellness. The picture above was from my first experience. I got the juice to-go so I could experiment at home (next to the sink just in case it was disgusting). It was actually super fresh and sweet, and the orange slice is a perfect finisher. Now I am hardcore and get the juice at the cafe - they serve it in a shot glass, and it is kind of hysterical to take a shot at 7am, suck on an orange slice, and walk home. It's no tequila and lime, but it sure is doing the trick!

The wheatgrass is great, but it still is winter, and that means we all need a little comfort food. Warming foods are great for you in the coldest months, and this recipe will not disappoint. The recipe was adapted from Paleo Comfort Foods - a great cookbook my mom got me. I made this recipe for ladies night earlier in the week, and it was a big hit. The leftovers are keeping me warm and well-fed, and I will definitely make this again before winter is over. 

I'm off to PaleOMG cooking class #2, and I will post all the great details this weekend!

Warm Winter Paleo Pot Pie Serves 8-10, Prep time: 45 minutes, Cook time 75 minutes

Ingredients:
- 2 cups almond flour (I used Trader Joes almond meal)
- 1/2 cup olive oil
- 1 tsp. baking soda
- 1/2 tsp. sea salt

- 2 Tbsp. olive oil
- 2 sweet onions, chopped
- 2 Tbsp. garlic, chopped
- 2 cups mushrooms, chopped
- 1 bunch celery, chopped (about 5 stalks)
- 5 carrots, peeled & chopped
- 2-3 cups broccoli, chopped
- 2 lbs. poached chicken, cubed
- 2 cups organic vegetable stock
- 1.5 Tbsp. coconut flour
- 2 tsp. parsley
- 1 tsp. pepper

Instructions:
1. Mix the almond flour, olive oil, baking soda, and sea salt in a bowl
2. Roll the mixture on wax paper (I ended up using a rubber spatula and then my fingers - much easier) - you want it to be the size of whatever casserole dish you are making
3. Cover the crust with another piece of wax paper and refrigerate while you prep the rest of the dish
4. Heat olive oil over medium heat
5. Add onions and garlic and cook for 5-10 minutes until soft
6. Add mushrooms and cook another 5 minutes
7. Add carrots, celery, and broccoli, and cook another 10 minutes
8. Add stock, parsley, and pepper, and stir well
9. Add coconut flour and cook on low for 10 minutes
10. Pour mixture into a casserole dish 
11. Top with the crust (not as easy as it looks - used my fingers to help quite a bit)
12. Bake for 30 minutes and then let sit for 10 minutes before serving