Warming Fall Comfort Foods 

 December 1, 2020

By  Dr. Joy Lasseter

Fall in the Pacific NW always makes my mouth water for root vegetable stew,

hot rolls and other crops unique to our area: salmon, marionberries, blueberries,

hazelnuts, Walla Walla onions, local mushrooms, goat cheese, local honey,

root vegetables, and winter greens: kale, chard and spinach!


Dr Joy’s Golden Recipes


Hearty Fall Vegetable Goulash


Heat 2 Tbsp. grape seed oil in pot on low heat.

Sautee for about 7 minutes: 1 large onion, chopped; 2 garlic cloves, minced;

4 medium carrots, sliced thin.

Add 2 tsp. Italian seasoning mix, 1 Bay Leaf, salt and pepper to taste. Stir often.

Add 2 large leaves of Chard and 3 leaves of Kale, de-ribbed and shredded;

1 red Bell Pepper, de-seeded and sliced in 1 inch pieces. Stir often for about 4 minutes.

Stir together 2 Tbsp. paprika and 2 Tbsp. flour into pot. Stir for about 1 minute.

Gradually add a little at a time of the 1 carton Pacific Vegetable Stock into pot,

stirring constantly.

When all of the stock has been added increase heat to medium and

bring contents to a boil stirring constantly to prevent lumping.

Next reduce heat to medium. Add 1 to 2 cans tomato sauce. Add 2 cups potatoes

cut into spoon size chunks.

Cover and simmer for about 30 minutes. Taste to check seasoning. Remove Bay Leaf.

Serve with grass fed butter and bread.


Beef Option: change soup stock to beef broth.

Cook 1 pound browned, crumbled hamburger

in separate skillet. Drain the extra fat off the hamburger.

Add to soup pot at the final simmer stage to warm.

Nightshade Allergy Option: replace potatoes with yams or winter squash.

Delete tomato sauce.

Gluten Allergy Option: use gluten-free flour for thickening.



Gluten-free Delicious Dinner Keto Rolls


Place ¼ cup lukewarm water in a medium bowl. Add 1 tsp sugar and stir.

Stir in 1 packet of Active dry yeast to the bowl and stir.

Wait 10 minutes for the yeast to proof (increases to volume of ½ cup).

While waiting add the following to food processor: ¾ cup almond flour

(Not meal. You need the fine texture of flour for this recipe!),

½ Tbsp baking powder and 1 large egg, beaten.

Now add the proofed yeast, and pulse the food processor

only until dough is uniform.

In another bowl add 1 ½ cup shredded dry mozzarella cheese and

1 oz of full fat cream cheese, cubed.

Heat in double boiler until it melts. Stir until it is smooth.

Add melted cheese to food processor.

Process until cheese is incorporated into mixture.

Chill the dough for 20 minutes. Preset oven for 400 F.

Line a baking sheet with parchment paper.

Rub your hands with olive oil to prevent dough sticking to your hands.

Form the dough into a ball. Flatten and cut it into 8 equal sections.

Roll each section into a smaller ball and place on baking sheet.

You can roll the individual balls into your choice of seeds if you wish:

poppy, sesame, sunflower.

Bake in oven for 10 to 15 minutes until light brown. Serve hot.

Makes 8 rolls. (Double the recipe for a larger quantity of rolls.)

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