Inspired by: Borscht with sour cream Soup: Beet, sweet potato, carrot, celery, garlic, onion, dill Optional creaminess: Pureed steamed cauliflower or kabocha pumpkin stirred in Topping: Raw parsley, lemon juice, and chives
Inspired by: Gemista / stuffed peppers with rice Zucchini boats: Baked and filled with mashed pumpkin, lemon, garlic, and herbs Side: Cucumber-tomato salad with mint and parsley Optional: Dulse flakes for salty contrast
Inspired by: Gazpacho & tapas Soup: Raw-blended tomato, cucumber, bell pepper, celery, garlic, and lemon Side: Oven-roasted carrot sticks, squash slices, and zucchini rounds with herbs Garnish: Chopped parsley and scallion
Inspired by: Sausage with kraut and potatoes Mash: Steamed white or yellow potato Topping: Lightly sautéed green cabbage and shiitake mushrooms in garlic-lemon gravy Flavor: Caraway, parsley, and a pinch of mustard seed
Inspired by: Minestrone (without pasta or beans) Ingredients: Carrot, zucchini, celery, tomato, sweet potato, and garlic Herbs: Basil, oregano, thyme Optional: Add steamed cauliflower florets or dulse flakes for body
Inspired by: Ratatouille with baguette Ratatouille: Eggplant, zucchini, tomato, garlic, and herbs, gently roasted or simmered Base: Baked sweet potato or winter squash medallions Garnish: Fresh basil and lemon zest
Inspired by: Deli lunch combos Sides: Steamed beet & herb salad with lemon Sweet potato or turnip fries Cucumber-dill slaw (no mayo, just lemon, garlic, herbs) Apple slices with cinnamon (PM only with fat)
Inspired by: Sloppy Joes Mash: Sautéed mushrooms, tomato, sweet pepper, onion, garlic Serve over: Steamed kabocha squash or baked sweet potato “toast” slices
Inspired by: Pizza Base: Baked thin round of mashed sweet potato + cauliflower Topping: Fresh tomato, basil, garlic, and scallion Optional: Bake until slightly crisp on the edges
Inspired by: Chicken nuggets and mash Patties: Grated zucchini + shredded carrot + garlic + dry-baked Side: Mashed steamed cauliflower with lemon and herbs
