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christian speaker, writer, christian blog, south dakota blog, speaker, sojourner, Cindy Krall
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Vegan

Kale & Bean Soup • Minestrone Soup • Broccoli Slaw • Aunt Mary’s Blueberry Muffins • Chocolate Avocado Pudding

Bean & Kale Soup
Serves 4
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Ingredients
  1. 1 Tbsp Olive Oil
  2. 6-8 cloves Crushed Garlic
  3. 1 Large Onion-chopped
  4. 4 cups Fresh Kale (torn into small pieces)
  5. 4 cups Vegetable Broth
  6. 2 15 oz cans Cannelloni Beans (we prefer just 1 can)
  7. 1 32 oz can Stewed Tomatoes
  8. 1 cup Chopped Parsley
  9. 1/4 tsp Dried Thyme
  10. 1/4 tsp Dried Rosemary
  11. 1/2 tsp Salt
Instructions
  1. Saute’ garlic and onions in olive oil.
  2. Add chicken broth and heat through.
  3. Add kale, beans, stewed tomatoes and seasonings.
  4. Simmer 30 minutes.
Notes
  1. (If I have leftover brown rice in the fridge I add a cup…deeeeelicious!)
Cindy Krall https://cindykrall.com/
Broccoli Slaw
Serves 8
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Ingredients
  1. 1 pkg Broccoli Cole Slaw
  2. 4 oz. Sunflower Seeds
  3. 3 oz. Slivered Almonds
  4. 1/2 cup Salad Oil (I like Canola)
  5. 1/2 cup Sugar
  6. 1/3 cup White Vinegar
  7. 2 pkgs Seasoning from Oriental Noodles
  8. 2 pkgs Oriental Ramen Noodles (crushed/broken into bite size pieces)
Instructions
  1. Toss broccoli cole slaw, sunflower seeds, and almonds together in bowl.
  2. Make dressing by mixing salad oil, sugar, white vinegar, and seasoning from oriental noodles.
  3. Add dressing to broccoli slaw mixture and chill.
  4. Immediately before serving, mix in crushed ramen noodles.
Cindy Krall https://cindykrall.com/
Chocolate Avocado Pudding
Serves 3
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Ingredients
  1. 2 large Avocados - peeled, pitted, and cubed
  2. 1/3 cup Unsweetened Cocoa Powder
  3. 1/2 cup Brown Sugar
  4. 1/3 cup Coconut Milk
  5. 2 teaspoons Vanilla Extract
  6. 1 pinch Ground Cinnamon
Instructions
  1. Blend avocados, cocoa powder, brown sugar, coconut milk, vanilla extract, and cinnamon in a blender until smooth.
  2. Refrigerate pudding until chilled, about 30 minutes.
Notes
  1. This recipe is so rich that you may want to set aside a portion to freeze for later.
Adapted from All Recipes
Adapted from All Recipes
Cindy Krall https://cindykrall.com/
Minestrone Soup
Serves 8
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Ingredients
  1. 3 Tbsp Olive Oil
  2. 1 Medium Minced White Onion
  3. 1/2 Cup Chopped Zucchini
  4. 1/2 Cup Frozen Green Beans
  5. 1/4 Cup Minced Celery
  6. 4 tsp Minced Garlic
  7. 4 Cups Vegetable Broth
  8. 1 Small Can White Beans
  9. 1 Can Diced Tomatoes
  10. 1/2 Cup Carrots
  11. 2 Tbsp Parsley
  12. 1 1/2 tsp Dried Oregano
  13. 1 1/2 tsp Salt
  14. 1/2 tsp Ground Black Pepper
  15. 1/2 tsp Dried Basil
  16. 1/4 tsp Dried Thyme
  17. 3 Cups Hot Water
  18. 4 Cups Fresh Baby Spinach
  19. 1/2 Cup Small Shell Pasta
Instructions
  1. Heat olive oil over medium heat in a large soup pot.
  2. Sauté onion, celery, garlic, green beans, and zucchini in soup pot for 5 minutes or until onions begin to turn translucent.
  3. Add vegetable broth, drained tomatoes, beans, carrots, hot water, and spices to pot.
  4. Bring soup to a boil, then reduce heat and simmer for 20 minutes.
  5. Add spinach leaves and pasta and cook for an additional 20 minutes.
Adapted from Genius Kitchen
Adapted from Genius Kitchen
Cindy Krall https://cindykrall.com/
Aunt Mary's Blueberry Muffins
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Ingredients
  1. 1 1/2 Cups Whole Wheat Flour
  2. 1/2 Cups Oatmeal
  3. 1 tsp Baking Powder
  4. 1/2 tsp Baking Soda
  5. 1/2 tsp Salt
  6. 1 tsp Ground Cinnamon
  7. 1/2 tsp Nutmeg
  8. 1/3 Cup Maple Syrup
  9. 1/2 Cup Unsweetened Applesauce
  10. 2 tsp Vanilla
  11. 1 Cup Almond Milk
  12. 1 Cup Blueberries, fresh or frozen
Instructions
  1. Preheat oven to 400 degrees.
  2. Put 1/2 cup oatmeal into 1 cup almond milk to soak for a bit.
  3. Mix whole wheat flour, baking powder, baking soda, cinnamon, nutmeg and salt together in a large bowl.
  4. In another bowl, mix maple syrup, applesauce and vanilla together. Add in the oats soaked in almond milk.
  5. Add liquid ingredients to the flour mixture until just blended. Do not overstir. Fold into blueberries.
  6. Spoon batter into a nonstick muffin pan or into paper muffin tins.
  7. Bake for 25 minutes, or until top are brown.
Notes
  1. Allow muffins to cool down before peeling from the paper.
Cindy Krall https://cindykrall.com/
Marinated Vegetables
Serves 6
A zesty marinade served over fresh vegetables (cooked or uncooked) is the perfect complement to any entree'!
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Ingredients
  1. 1 1/2 Cups Broccoli Florets
  2. 1/2 Cup Red Onion Sliced
  3. 1/2 Cup Mushrooms Sliced
  4. 1 Medium-sized Yellow Squash Thinly sliced
  5. 1 Red Pepper Sliced
  6. 1 Yellow Pepper Sliced
  7. 1 Cup Fresh Green Beans
  8. 1/3 Cup White Vinegar
  9. 1/3 Cup Balsamic Vinegar
  10. 2/3 Cup Vegetable Oil
  11. 2 Cloves Minced Garlic
  12. 1 tsp Salt
  13. 1 tsp Sugar
  14. 1 tsp Dried Oregano
  15. 1 tsp Dried Basil
  16. 1/4 tsp Ground Pepper
Instructions
  1. Prep marinade by mixing vinegar, vegetable oil, garlic, salt, sugar, oregano, basil, and pepper in a bowl. Pour over vegetables and stir to coat. Veggies may chill for 2 hours in marinade prior to serving.
  2. If you prefer lightly cooked veggies prep as above but sauté in a large skillet OR wrap in foil and place on grill. Heat should be medium. Grill 15 to 20 minutes. "Flip" foil pouch every five minutes to ensure the vegetables don't brown too much on one side.
Cindy Krall https://cindykrall.com/
Healthy

Vinaigrette Dressing • Raspberry Recovery Detox Drink • Peanut Butter-Chocolate & Banana Smoothie • Oatmeal Bake • Granola Mix • Garlicky Butternut Squash

Vinaigrette Dressing
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Ingredients
  1. 2 Cups Oil (Canola or Safflower, sometimes I do 1 Cup Canola and 1 Cup Olive Oil)
  2. 3/4 Cups Vinegar
  3. 4 tsp Sugar
  4. 4 tsp Salt
  5. 1/4 tsp Black Pepper
  6. 1/4 tsp Dill Weed
  7. Clove of Garlic or 1/2 tsp Minced Garlic
  8. 1/4 tsp Crushed Red Pepper
Instructions
  1. Mix all ingredients (I use a small wire whip).
  2. Place in dispenser of your choice.
Cindy Krall https://cindykrall.com/
Peanut Butter-Chocolate & Banana Smoothie
Serves 1
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Ingredients
  1. 1/2 cup Rice Milk (soy or almond will also work)
  2. 1 1/2 Tbsp Peanut Butter
  3. 1 Tbsp Honey
  4. 1/2 Tbsp Cocoa Powder
  5. 1 Banana
  6. 1 Cup Ice Cubes
Instructions
  1. Blend & Serve.
Cindy Krall https://cindykrall.com/
Granola Mix
Serves 4
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Ingredients
  1. 4 cups Rolled Oats
  2. 1 cup Chopped Nuts (almonds, walnuts, or pecans)
  3. ½ cup Sunflower Seeds
  4. ¾ cup Wheat Germ
  5. ½ cup Honey
  6. 1/3 cup Vegetable Oil
  7. 1 tsp Vanilla
  8. 8 oz. Dried Fruit (we like Craisins)
  9. 1 cup Raisins
  10. ½ cup Dried Cereal of Choice (we’ve used Cinnamon Chex, Quaker Oat Squares, or Cracklin’ O’s)
Instructions
  1. Mix together rolled oats, nuts, cereal and wheat germ.
  2. Combine honey, oil and vanilla.
  3. Drizzle over dry ingredients, blending well.
  4. Spread granola over two cookie sheets.
  5. Bake @ 325 degrees for 20 minutes stirring occasionally. (Watch closely so it doesn’t brown too much.)
  6. Remove from oven and let cool.
  7. Stir in dried fruits and raisins.
  8. Store in fridge or freezer.
Cindy Krall https://cindykrall.com/
Raspberry Recovery Detox Drink
Serves 1
This simple fruit and veggie smoothie is jam-packed with nutrients. It works well as a detox drink but it's health benefits could be enjoyed any time!
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 Cup Water
  2. 1 Tbsp Flax Seed
  3. 3 Cup Raspberries
  4. 1 Banana
  5. 1/3 Cup Spinach
  6. 1 Tbsp Coconut Oil
Instructions
  1. Blend all ingredients.
  2. Enjoy.
Cindy Krall https://cindykrall.com/
Oatmeal Bake
Serves 6
Cinnamon and brown sugar combined with the tang of green apples and raspberries makes this breakfast not only healthy but delicious!
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
Ingredients
  1. 1 Egg
  2. 1/2 Cup Milk
  3. 1/4 tsp Salt
  4. 1/2 tsp Baking Soda
  5. 1/2 tsp Baking Powder
  6. 1/2 tsp Cinnamon
  7. 2 Cups Oatmeal
  8. 1/3 Cup Brown Sugar
  9. 3/4 Cup Green Apple Peeled and Chopped
  10. 3/4 Cup Raspberries Frozen
Instructions
  1. Preheat oven to 350 degrees.
  2. Lightly grease an 8" cooking dish.
  3. Mix wet and dry ingredients separately, then together.
  4. Add fruit to mixture and fold.
  5. Bake for 25 minutes or until fork comes out clean.
Cindy Krall https://cindykrall.com/
Garlicky Butternut Squash
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Ingredients
  1. 2 Tbsp Minced Fresh Parsley
  2. 2 Tbsp Olive Oil
  3. 2 Garlic Cloves (minced)
  4. 1 tsp Salt
  5. 1/2 tsp Pepper
  6. 3 1/2 pounds Butternut Squash (peel and cut into 1 -inch cubes)
  7. 1/3 Cup Grated Parmesan Cheese
Instructions
  1. In a large bowl, combine the olive oil, cloves, parsley, salt and pepper.
  2. Add cubed squash and toss to coat.
  3. Place in a lightly greased, shallow baking dish.
  4. Bake uncovered at 400 degrees for approximately 50 minutes or until squash is tender.
  5. Stir in Parmesan cheese just before serving.
Cindy Krall https://cindykrall.com/
Just Because

Karen’s Potato Casserole • Fajita Seasoning Mix • Corn Bread • Bullet-Proof Coffee • Spaghetti Squash Lasagna • Apple Crisp

Karen’s Potato Casserole
Serves 10
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Ingredients
  1. 8 large Potatoes Cooked and Mashed
  2. 8 oz Cream Cheese
  3. 1 cup Sour Cream
  4. Garlic Salt
  5. Chives
  6. Salt & Pepper
  7. Butter
Instructions
  1. Combine and beat ingredients until fluffy.
  2. Flavor with minced chives, garlic salt, salt and pepper to taste.
  3. Place in 2 quart greased casserole dish and dot with butter.
  4. Cover with foil and bake at 350 for 50 minutes.
  5. Remove foil and bake for an additional 10 minutes.
Cindy Krall https://cindykrall.com/
Corn Bread
Serves 9
This recipe is the bomb with bacon or as a perfect side with soup. Top with butter and honey...delish!
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Ingredients
  1. 1 Cup Corn Meal
  2. 1 Cup Flour
  3. 1/4 Cup Sugar
  4. 1/4 tsp Salt
  5. 4 tsp Baking Powder
  6. 1 Egg
  7. 1 Cup Milk
  8. 1/4 Cup Butter
Instructions
  1. Mix dry ingredients.
  2. In a separate bowl melt butter than add egg and milk, whip until well blended.
  3. Fold liquid mixture into dry ingredients.
  4. Pour into lightly greased 9X9 inch pan.
  5. Bake for 20 minutes at 425 degrees.
Cindy Krall https://cindykrall.com/
Spaghetti Squash Lasagna
Serves 6
This gluten-free version of lasagna is simple and delicious. It's a great way to cut the carbs and increase veggie intake!
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Ingredients
  1. 2 Spaghetti Squash (Medium-size.)
  2. 1 tsp. olive oil
  3. 1 Onion Diced.
  4. 1 Garlic Clove Minced.
  5. 1 pound Ground Beef
  6. 15 oz. Crushed Tomatoes
  7. 1 1/2 tsps. Salt Divided.
  8. 1/4 Cup Parsley Chopped.
  9. 1 Cup Mozzerella Grated.
  10. 8 oz. Cream Cheese
Instructions
  1. Cut squash in half. Scoop and discard seeds. Lay the squash (cut-side down) in large roaster filled with one inch of water. Bake at 400 degrees for approximately an hour (or until tender when poked.)
  2. While the squash is in the oven saute onions and garlic in the olive oil. Add ground beef and 1 tsp of salt. Once the beef is browned add the tomatoes. Simmer on low until the squash is ready.
  3. Remove the squash. Shred the inside of the squash with a fork until there is approximately a one inch depth of squash remaining in the shell. Take the squash that has been removed and add it to the sauce. Empty clean the roaster and place the "squash bowls" face up inside.
  4. In a separate bowl mix the cream cheese, parsley remaining salt. Spread half of the cheese mixture evenly over the bottom of each shell. Layer with the meat sauce and then again with the cream cheese.
  5. Bake for 15 minutes at 400.
  6. Remove and sprinkle with mozzarella and bake for an additional 15 minutes.
Cindy Krall https://cindykrall.com/
Summertime Slush
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Ingredients
  1. Water
  2. 2 Cups Sugar
  3. 4 Green Tea Bags
  4. 12oz Can Lemonade
  5. 12oz Can Concentrated Orange Juice
  6. 3 Cups Gin or Vodka
  7. Sprite or 7up
Instructions
  1. Boil and cool 7 cups water and 2 cups sugar.
  2. Boil 2 cups water and steep 4 green tea bags and cool.
  3. Add lemonade and orange juice.
  4. Add gin or vodka (the alcohol keeps the liquids from freezing completely…it makes for a nice “slushy” consistency).
  5. Combine all ingredients and freeze at least 24 hours.
  6. Fill a glass half full of frozen mix and top with Sprite or 7up.
Cindy Krall https://cindykrall.com/
Fajita Seasoning Mix
A healthy, homemade mix to season up your Mexican dishes!
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Prep Time
15 min
Prep Time
15 min
Ingredients
  1. 3 Tbsp Corn Starch
  2. 2 Tbsp Chili Powder
  3. 1 Tbsp Salt
  4. 1 Tbsp Paprika
  5. 1 Tbsp Sugar
  6. 2 1/2 tsp Crushed Chicken Bouillon Cube
  7. 1 1/2 tsp Onion Powder
  8. 1/2 tsp Garlic Powder
  9. 1/2 tsp Cayenne Pepper
  10. 1/4 tsp Crushed Red Pepper Flakes
  11. 1/2 tsp Cumin
Instructions
  1. Combine all ingredients in a small bowl. Keep in a small air-tight container, seal tightly and store in a cool, dry place.
Notes
  1. This is a great recipe to double or even triple.
Cindy Krall https://cindykrall.com/
Bullet-Proof Coffee
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 2 cups Coffee
  2. 1 Tbsp Coconut Oil
  3. ½ Cup Non-Dairy Milk (Almond, Soy, our fav is Milkadamia)
  4. 1 tsp Stevia
Instructions
  1. Brew your coffee and then pour in a mixer, add butter, oil, and milk and blend thoroughly.
  2. Enjoy.
Cindy Krall https://cindykrall.com/
Apple Crisp
Serves 12
This traditional blend of apples, oatmeal and a bit of cinnamon and sugar stands the test of time! We use organic ingredients so despite the sugar content we consider it a relatively "healthy" dessert!
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Ingredients
  1. 1 1/2 Cups Flour
  2. 1 Cup Brown Sugar
  3. 2 Cups Oatmeal
  4. 2 Sticks Butter
  5. 8 Medium-size Green Apples
  6. 1/2 Cup Granulated Sugar
  7. 3 Tbsp Water
  8. 1/2 tsp Cinnamon
Instructions
  1. Mix flour, brown sugar and oatmeal in a bowl. Melt butter and combine.
  2. Stir thoroughly.
  3. Peel and slice apples.
  4. In a small bowl mix water, sugar and cinnamon. Fold mixture into apples.
  5. Place apples in a lightly greased 9 X 11 inch pan.
  6. "Crumble" the topping evenly over the apples.
  7. Bake at 350 for 35-40 minutes or until apples are tender with a fork.
Cindy Krall https://cindykrall.com/