Category Archives: soup

Miso Roasted Broccoli and Potato Soup

19 Thursday Dec 2013

Posted by in gluten-free, soup, vegan

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DSCN3596Food:

Miso Roasted Broccoli and Potato Soup serves 4-6

1 1/2 lb broccoli florets, cut from the thick stem

1 lb russet potato, peeled and cubed

1 large yellow onion, chopped

2 large garlic cloves, chopped

1/4 c. miso (I use an organic chickpea miso)

2 T. olive oil, coconut oil or ghee

1 lemon, juice and zest

4 c. veggie broth

Real,Himalayan or Celtic salt and pepper

olive oil, coconut oil or ghee for sautéing

*optional- 4-6oz cubed local/organic sharp cheddar

DSCN3585Directions:

1. Roast the broccoli- pre heat oven to 375 degrees, in a large bowl whisk together the miso, 2 T. olive oil, juice from lemon and a little pepper. Toss and coat the broccoli florets in the miso mixture and place them on a parchment lined baking sheet (I place a rack over my baking sheet but this isn’t vital step). Place in the oven and roast for 20 min.

DSCN3588DSCN35902. While the broccoli is roasting, start sautéing the onions in your favorite soup pot in a little oil of choice over medium heat until softened and fragrant. Next add the garlic and cook for just a few minutes. Stir frequently. Season with just a pinch of salt and pepper.

3. When the broccoli is done take it out of the oven and set aside to cool. Next add the potatoes and veggie broth to the pot with the onions and garlic, simmer for 20 minutes or until potatoes are knife tender.

DSCN35934. When the potatoes are tender roughly chop the broccoli and add it to the soup pot. Heat through, add lemon zest and serve, top with cheese if you so desire. EAT!

Side notes: I have had this soup chunky and pureed, it is good both ways. Also, after Thanksgiving I had some leftover garlic mashed potatoes I added to a batch of this soup- delicious, and the extra garlic was an added bonus since I was under the weather.

Nutrition:

Broccoli- Want something high in Vitamin C but don’t feel like eating fruit? Broccoli is very high in Vitamin C, making 1 cup of chopped broccoli the Vitamin C equivalent of an orange. One cup of raw chopped broccoli will give you your entire daily needed intake.  Broccoli is also very high in Vitamin A. Vitamin A helps fight cancer within your cells, as well as keep your eyes healthy and stave off glaucoma and other eye degenerative diseases. It also helps to promote healthy skin, break down urinary stones (a big issue with the summer heat and dehydration) and maintain healthy bones and teeth. Perfect when you are sick! (Borrowed from MINDBODYGREEN)

Miso- B-12 is one of the vitamins most commonly deficient in the diets of those vegetarians who exclude dairy products as well as meat from their diet. Recent research, however, has shown that there are a number of excellent vegetarian sources of vitamin B-12 including fermented soyfoods (tempeh, natto, miso, shoyu) and sea vegetables. Vitamin B-12 is produced by certain bacteria or molds. (Borrowed from Tradition Miso)
Russet Potatoes- The fiber and protein in potatoes will help to fill you up so you eat fewer calories. Fiber may also help lower your risk for constipation, heart disease and diabetes. Vitamins like B-6, niacin, folate, thiamine and riboflavin are B vitamins, which turn the food you eat into energy, help your nervous system function properly and keep your hair, skin, eyes and liver healthy. Vitamin C acts as an antioxidant and is important for growing new tissues and repairing wounds. Minerals in potatoes like iron is essential for forming red blood cells and transporting oxygen around your body, and magnesium is needed for heart, nerve and immune system function.
Love:
I was craving a flavorful creamy broccoli soup that wasn’t full of dairy, I have nothing against dairy but this time of year I try to balance my intake of decadent indulges like dairy. Call it a 90/10 rule, 90% clean eating and 10% whatever my little heart desires. There are too many fabulous get togethers, parties and family meals to be perfect, even if I have to be in a bikini in February! This soup is a clean eat, full flavored, vegan and gluten-free. It came in very handy a week ago when I got really sick and if you read my side note above this was the batch I pureed and added the leftover garlic mashed potatoes too, the extra garlic provided much-needed defense for my cold. We need a few easy, clean recipes this time of year to sneak into our families and friends in between the decadent ones. I hope all of you are surviving this holiday season. ENJOY!
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Harvest Zucchini Chile Soup w/ Goat Yogurt and Toum

21 Monday Oct 2013

Posted by in Events, gluten-free, soup

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Each fall, Local First Utah hosts “Celebrate the Bounty” their annual fundraiser and gala event. Featuring some of Utah’s finest fare provided by locally owned, independent restaurants, artisans and food purveyors from across the state, “Celebrate the Bounty” is the party of the year. (Local First Utah)

Okay, truth be told I wrote this post last week but the night before I was going to post it Derek and Moudi of Laziz Foods called to tell me that we had just won “The People’s Choice Award” for our soup at the Local First Celebrate the Bounty (Oct 10). The hard part was keeping quiet until Local First could announce it last Friday (Oct 18). So now, read on!

I was lucky enough to be asked by my friends Moudi Sbiety and Derek Kitchen of Laziz Foods to participate in this years “Celebrate the Bounty”. Derek and Moudi asked me to come up with a soup recipe using zucchini and their very garlicy and very unique condiment Toum. Lucky for them I was just getting ready to test out a zucchini soup I had just seen in Food and Wine Magazine, I used that recipe as a template for ours.

The night before the event the three of us got together at the Laziz kitchen to make our creation. We were all very excited to be apart of this event for the first time and also a little nervous to be surrounded by all of the wonderful foodies and food artisans in the community that we look up to (maybe I’m just speaking for myself!). The feedback about our soup was overwhelming, everyone loved the flavor of the soup and the little “kick” at the end from the chilies. The night was a success. We had so much fun, we got to chat and meet with so many new people and we got to root on our fellow foodies, but the best part was we got to be apart of “Local First” big night. I have had to pinch myself a few times, I’m still taking it all in. ENJOY!

Food:

Harvest Zucchini Chile Soup w/ Goat Yogurt and Cilantro serves 8

3 medium zucchini, ends trimmed and cut into 1 inch pieces

2 medium or 1 large leek, tough green ends trimmed, pale ends chopped (make sure to rinse well)

2 poblano chilies, stems,  seeds removed and cut into 1 inch pieces

½ lb roasted hatch green chilies, charred skin, stem and seeds removed, chopped

1 T. heaping ghee or local butter

1 ½ T. Laziz Toum

4 c. veggie stock

1 Parmesan rind

Salt and pepper

1 c. Drake Family goat yogurt

1 bunch cilantro

Cilantro Oil

1 c. cilantro, mint, parsley?

1 c. olive oil

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Directions:

1.       Place your favorite large soup pot on the stove over medium heat, add the ghee to the pan and begin to melt. When the ghee becomes fragrant add the leeks, poblano’s, and roasted chilies to the pan and begin to sauté. Season with salt and pepper. Sauté until the leeks become soft and caramelized 8-15 min. Take your time with this step, caramelizing the chilies and leeks will add depth of flavor.

2.       Next add the zucchini and Laziz toum, stir to combine. Continue to cook with the other veggies until zucchini is still bright green but beginning to soften. Season with a bit more salt and pepper.

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3.       Add the broth and Parmesan rind to the zucchini and leek/ chili mixture and bring to a boil, turn heat to a medium-low and simmer for 30 minutes, uncovered.

4.  After 30 minutes turn heat off, remove rind and in batches begin to puree soup. Adding the yogurt and cilantro to each batch to incorporate. Taste for seasoning.

5.       Soup can be served, hot or cold garnished with herb oil of choice. EAT!

Directions for herb oil:

1.       Puree herb of choice and oil together, strain through fine mesh strainer.

     Here are some photos from the night before the event, I was too busy the night of the event to get photo’s. You can find a few on Instargram @cosmohippiechef

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Radish Top Soup w/ Lemon

08 Monday Apr 2013

Posted by in gluten-free, seasonal, soup, vegan

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When I was working on my last post I was surprised I hadn’t posted a recipe using radishes! When I was a kid I ate them straight up with just a sprinkling of salt. As an adult I have ventured out and braised them (delish), smeared them with butter and a sprinkling of salt and now this recipe, Radish Top Soup w/ Lemon. I was delighted to find this recipe in my new book ‘Vegetable Literacy’ by Deborah Madison (lovingly given to me by my friend Kim). Do to all the rain we are having this recipe is the perfect spring soup, it is light and has a bright flavor perfect for this time of year. This is also the perfect time to plant radishes in your garden if you haven’t all ready. Now you will have a reason to save those tops and make this soup. I served this wonderful soup along side baked Sea Bass over wilted Arugula. Enjoy!

DSCN2855Food:

Radish Top Soup w/ Lemon serves 6

4-8 cups radish tops (I used the tops off two bunches of radishes)

1 T. butter or olive oil (I used ghee)

1 onion sliced (I used half a large yellow onion and one large leek)

1 large russet potato (about 1lb.) scrubbed, thinly sliced

salt and pepper

4 c. water or chicken stock (I used homemade veggie stock)

1/4 c. parsley (not in recipe but I added it just at the end for color and bright flavor)

-Finishing Touches-

juice of lemon

salt and pepper

yogurt

few tablespoons thinly julienned radishes

Direction:

1. Sort through the radish tops, tearing off and discarding any thick stems that don’t have much leafy material and discarding any leaves that are less than vibrant.

2. Melt butter in a wide soup pot over medium heat. Add onion slices, lay the potato slices over (I salted and peppered just a bit) them and cook several minutes without disturbing them while the pan warms up. Then give the onion and potato slices a stir, cover the pan and cook over low heat for 10-15 minutes, giving the vegetables an occasional shove around the pan. The pan should take on a nice brown glaze from the onions. Add two teaspoons salt and liquid of choice and bring to a boil, scraping the pan to dislodge any of the glaze.

3. Lower the heat to a simmer, cover and cook until potatoes are tender and falling apart, about 15 min. Add radish greens (I sautéed my radish greens in 1 teaspoon of ghee and 1 teaspoon of Toum a garlic condiment, salt and pepper just a bit, then didn’t add them until it was time to puree) to the pot and cook long enough for them to wilt and go from bright to darker green, which takes just a few minutes.

4. Let the soup cool slightly, then puree it, greens and all (this is when  I added the sautéed radish tops, juice of one lemon and 1/4 c. parsley) leaving it a bit rough if you like some texture or making it smooth if you prefer, then return soup to the pot. Check for seasoning. Ladle soup into bowls and stir in a spoonful of yogurt into each bowl (I didn’t do this). Scatter the julienned radishes over the top. (I added a drizzle of olive oil to finish.)

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Nutrition:

Radish Greens- Radish leaves contain almost six times the vitamin C of the root and are also a good source of vitamins. In India the greens are used for vitamin C deficiency, a diuretic, a as expectorant, to treat gastric discomfort and as a laxative. Read more about radishes in my last post, The Best Bang for your Bite- Spring Edition.

New Mexico Green Chili Pork Stew

25 Monday Feb 2013

Posted by in seasonal, soup, vegan

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I know this is a stark contrast from my last two blog post, but I have to say that this recipe is one I just had to share. This recipe is about memories, relationships and the love and hard work of our food community that made it possible for me to make a version of this dish I feel good about eating. I am very picky about eating meat and where that meat comes from. I prefer a vegetarian/vegan diet BUT on occasion I crave dishes that include meat, for us that meat must be local, and sustainable raised without drugs, we want happy healthy meat. When I cook with meat it is usually a special or classic dish like Perfect Roast Chicken or Grass-Fed Beef Stuffed Acorn Squash or even my Fish Tacos, this New Mexico Green Pork Chili fits into that category. The first time I had this dish was at my friend Erin and Nicole’s house for an after Christmas party two years ago, even though they had made a vegetarian Lentil Soup I was drawn to this Pork Chili, I couldn’t get enough! Those flavors were so intense and reminded me of the Chile Verde we ate as kids, up until this point my mom’s is the best Chile Verde I have ever eaten. I had to know this recipe, I begged Erin to share the recipe and teach me how to make it- she said yes. Thanks to Erin for letting me share with all of you.

Fast forward a year. Just before Christmas The Downtown Alliance had their second Winter’s Pop Up Farmers Market. Our good buddy Julie Clifford of Clifford Family Farms was there with her goodies, we usually buy eggs and honey from her but this time I was looking for pork. We had just watched the movie‘ Fresh’ and we were curious about how she handles the slaughter of her animals. Julie is very protective of her animals, she shared with us that it is hard for her, and in the past she wasn’t happy with whom was handling this part of her production so she searched out someone who was gentle with that process, (trust me I know there is no gentle way when it comes to this subject). Now she personally walks her pigs in to be processed so they don’t have to be scared. I tear up just writing this because it is not lost on me that an animal was sacrificed for me to make this dish. If you know Julie, you know it’s not lost on her either. I feel very lucky that I can look in the eyes of the person/farmer who is providing the food that nourishes us, that would not be possible without the love and dedication of these people and our community for supporting that and giving us access in the form of Farmer’s Markets and locally owned specialty shops.

Next I had to locate chilies, see last summer I was so busy canning and trying to get ready to leave for Italy that I didn’t freeze roasted Hatch chilies. I’m still kicking myself about this! You can’t use any old chilies for this recipe, Erin gets her chilies from her family in New Mexico. This recipe is minimal in the ingredient department so each ingredient needs to be the best. Shipping the chilies would have cost us a fortune so I had to hit up my buddy Jorge Fierro of Frida’s Bistro and Rico’s Foods for help, this all took place over Facebook of course. Jorge didn’t hesitate to help me out with the chilies. When I went down to Frida’s to pick up the chilies from Jorge we had some time to talk, standing in the middle of his Rico’s warehouse I was in awe of what he has built for himself. I asked him ‘how did this all start Jorge?’ He told me that he grew up in Mexico, moved to Rawlins, Wy to be a sheep herder and while in Wyoming he realized he needed to learn English so he moved to Utah to attend the UofU. He told me he went to school during the day and worked as a dishwasher at night, one night on the way home he stopped at the store to get tortillas and refried beans. He was horrified by the beans and started making his own and selling them at the Farmer’s Market. So simple but so impactful. Now you can find Rico’s products in all our local major grocery stores, and Frida Bistro just won Best Mexican at our Salt Lake Dining Awards this last week. As I drove away from Frida’s with my chilies I was humbled by the effort that went into making this dish happen, it took a community. OUR COMMUNITY. ENJOY!

Nutrition:

Relationships: Social connections help relieve harmful levels of stress, which can harm the heart’s arteries, gut function, insulin regulation, and the immune system.

Definition Of Community: Community usually refers to a social unit larger than a small village that shares common values. (thank you Wikipedia)

Food:

New Mexico Green Chili Pork Stew– makes a lot!

Ingredients:

4 pounds cubed pork (I used a pork shoulder from Clifford Family Farm)

4 cup roasted, peeled, seeded New Mexican Hatch Green Chiles

8 cups broth (I use chicken broth or veggie broth)

4 c. water

2 lbs tomato, peeled & cored (I used my own canned tomatoes)

4 local medium cubed potato

4 local med diced onion

8 cloves minced garlic, local

Salt to taste

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Directions:

1. Start by placing a heavy bottom pot on the stove over medium heat, drizzle in a little bit of oil. Saute the cubed pork in batches, until just brown on all sides. Season with salt and pepper and don’t over cook. Place the browned pork in a bowl and set aside while you cook the rest of the pork.

2. When you have finished with the pork, set aside. Drizzle a bit more oil into the heavy bottom pot and saute the onion and garlic until soft and caramel colored. Season with salt and pepper.

3. Place a big soup pot on the stove, add the sautéed pork, sautéed onions and garlic into the big soup pot. Next add all the other ingredients to the pot with the pork, onions/garlic. Bring to a boil, then turn down to a simmer and simmer away, the longer the better. (This is one of those dishes that gets better and better with time. SO GOOD!)

4. To serve: ladle pork chili into a bowl, add chopped avocado and a squeeze of lime. We topped ours with a dollop Drake Family Goat Yogurt and served a warm Rico’s tortilla on the side.

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Roasted Brussels Sprout and Romanesco Soup w/ Leeks

06 Sunday Jan 2013

Posted by in seasonal, soup, vegan

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Love:

I lovingly refer to this soup as “Lean Mean Green Soup.” Why you ask? The holidays are over which means most of us are trying to push the restart button on our diets, our loved ones have gone home and here in Salt Lake the inversion has set in and we are all getting sick. In an effort to ward off the dreaded cold/flu and the seasonal depression that comes out of no where in January, I whipped up this soup which is loaded with vitamins and minerals and is vegan and gluten-free. Most of the time we eat for pleasure sometimes we need to eat for our heath, lucky for all of us this Roasted Brussels Sprout and Romanesco Soup w/ Leeks supports both. Here’s to a happy healthy 2013, ENJOY!

*This soup is perfect if you are on a New Years cleanse or eating clean, if not add your favorite local cheese and you’ll have yourself a ‘broccoli cheese’ soup!

Food:

Roasted Brussels Sprout and Romanesco Soup w/ Leeks- makes a big ‘ol pot

2 leeks, cleaned and chopped (don’t use the fibrous ends)

2 c. celery chopped

2 lbs. brussels sprouts, ends trimmed and cut in half

2 lbs. romanesco, cleaned, stalk and leaves removed and cut into chunks

10 small garlic cloves, pulled away from the bulb but left in skins

2 T. olive oil (I used ghee)

4 c. organic low sodium veggie broth (homemade is best)

2. water

1 bay leaf

salt and pepper (I used pink pepper)

To finish/garnish-

Lemon olive oil (if you don’t have use regular olive oil and a squeeze of fresh lemon)

Fresh chopped parsley and cilantro

a sprinkle of real salt or celtic salt and pink pepper (you can use regular pepper)

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1. Pre-heat oven to 375 degrees. Line two baking sheets with parchment paper. On one baking sheet place the prepared brussels sprouts, on the other place the chopped romanesco. Drizzle both with just a bit of olive oil and sprinkle w/salt and pepper.

2. Prepare the garlic, place the 10 small cloves still in their skins but pulled away from their bulb in a piece of tin foil big enough to wrap up. Place this foil packet on one of the baking sheets. Place the brussels sprouts, romanesco and garlic foil packet in the oven and roast for 25 minutes.

3. After that 25 minutes remove the brussels sprouts and romanesco from the oven, turn off heat and leave the garlic packet in the oven for another 15 minutes. Remove and set aside until cool enough to handle, then remove the roasted garlic from their skins, discard the skins and reserve the garlic to be used in the soup.

4. Heat your favorite soup pot over medium heat. Add 2 T. olive oil and the leeks, stir and season with salt and pepper. When the leeks begin to soften and get fragrant add the celery, stir to combine and season with a bit more salt and paper. After 5-7 minutes add the roasted brussels sprouts, romanesco and garlic. Stir to combine. Add the veggie broth, water and bay leaf. Bring mixture to a boil, turn heat down to low, place the lid on the pot and simmer for 20 minutes.

5. When the soup has simmered for 20 minutes pull pot off the heat. Let cool just a bit. Working in batches puree the soup and return it to the soup pot. Keep warm or eat immediately. Check for seasoning, garnish and EAT!

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Nutrition:

Brussels Sprouts: Brussels sprouts are loaded with vitamin K which promotes healthy bones, prevents calcification of the body’s tissues and serves as an antioxidant and anti-inflammatory agent, essential for proper brain and tissue function. One cup of brussels sprouts contain 161% of our daily dose RDA of vitamin C which ensures a healthy immune system. They also contain over 20% of our RDA for vitamin A which also helps boost our immune systems. One cup of brussels sprouts contains almost 25% of our RDA for folate. A biochemical event called methylation cycle relies folate to properly transcribe DNA, transform norepinephrine into adrenalin as well as transform serotonin to melatonin. (Translation- keeps us feeling happy!)

Romanesco: Helps fight viral infections, protects from free radicals, improves healing, HELPS PROTECT FROM COLDS AND FLU, reduces depression.

*My other favorite go to immune boosting soup is my Homemade Chicken Soup

Bean and Bacon Soup w/ Crispy Sage

08 Saturday Dec 2012

Posted by in beans, seasonal, soup

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Food:

Bean and Bacon Soup w/ Crispy Sage makes a lot! (About 20 cups!)

5 c. carrots, chopped

5 c. celery chopped

5 c. butternut squash, peel, seed and cube (leftover from summer’s farmers market)

2 large onions, chopped

5 garlic cloves, chopped (left over from summer’s farmers market)

1 T. each thyme and rosemary, chopped (I used Kenyon Organics)

20 sage leaves (Kenyon Organics)

1/2 Clifford Family Bacon, chopped (if vegan or vegetarian sub coconut oil 2-4 T.)

5 c. broth (I used the broth I made from the thanksgiving turkey bones)

5 c. water

1 c. chopped parsley

2 bay leaves

salt and pepper

8 c. cooked beans, recipe to follow*

Directions:

1. Place a LARGE soup pot on the stove top over medium heat. Start by sautéing the bacon until crisp, spoon out and drain on paper towel. (If you are using oil and not bacon heat the oil over medium heat until hot and then proceed). Throw in the sage leaves and cook until just browned, careful not to burn. Spoon out and drain on paper towel.

2. Next saute the carrots, onions and celery in the leftover bacon oil. Season with salt and pepper. Toss until the veggies to soften, maybe 5-8 minutes. Next add the butternut squash, garlic, thyme and rosemary, season with a bit more salt and pepper (just a little you can always add more!). Toss again, then place lid on the pot and sweat the veggies for about 10 minutes.

3. After that 10 minutes with the lid on, take off lid and add, broth (any kind you like), water, beans and bay leaves. Bring to a boil, turn heat to medium low and simmer for 20-30 minutes.

4. Check to make sure butternut squash is tender, check for salt and pepper, add more if needed. If all is good pull soup of the heat and add the parsley. Stir to combine.

5. Serve piping hot, garnish with crispy bacon and sage. Drizzle with olive oil and a sprinkle of Parmesan cheese.

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*Basic beans

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1. Cooking your own beans is easy, cheaper and healthier! Soak three cups of your favorite beans in water overnight (at least 20 hours). For this soup I would suggest white beans, garbanzo beans, or I used these gorgeous adzuki beans I scored at the farmers market this summer.

2. Drain the beans, place them in heavy bottom pot and cover with enough water to cover about two inches above the beans. Throw in a finger long piece of kombu (kombu is a sea vegetable that helps tenderize the beans and adds minerals. You can find kombu at most health food stores or asian markets). Bring beans to a boil and let boil for 5 minutes, skim any foam that forms on the top. Then turn down heat to medium low, place lid on the pot and simmer for 1 hour to 1 1/2 hours depending on the beans. You’ll need to check them, you do this by taking one out and lightly smashing it with your finger, if it does this effortlessly they are done.

3. When done, turn off heat and let them cool. Drain. Ready to use!

Nutrition:

Beans- Adzuki beans are not only high in protein but easier to digest than most beans. Surpassed in importance by the soybeans. Adzuki beans are an excellent source of fiber and protein. They are also rich in vitamins, folic acid, B3, a very good source of B1, B6 and B2. Rich in high levels of trace minerals molybdenum, copper, manganese and zinc. In addition to supplying high levels od soluble fiber and protein the trace mineral molybdenum which is necessary for the production of an enzyme called sulfite oxidase, one of the most important enzymes in a liver detoxification pathway called sulfoxidation. Poor sulfoxidation is associated with neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease and with inflammatory conditions, including rheumatoid arthritis, delayed food sensitivity, multiple chemical sensitivities, and diet-responsive autism. Food is so powerful, eating a variety and an abundance of plant-based nutrient dense foods is vital for a happy healthy life.

Love:

I am a sucker for soup, especially this time of year. The first time I made this soup was for Sunday dinner with friends a week before we left for Italy, the best part is that I had just attended our last farmers market of the season and ALL my ingredients were local! The whole time I was in Italy I yearned for a bowl of soup, I couldn’t wait to get home and make another batch of this Bean and Bacon Soup w/ Crispy Sage. Soup to me is love, love for veggies, love for beans and love for a bowl of warmth. I have mentioned before that I think soup is the perfect lunch, I made it for this last weeks lunches. This soup is portable, full of vegetables, protein and light put filling. This batch made so much I froze some for one of those weeks I might just need a break from cooking. Soup is love. Whip up a pot and love and sit back and ENJOY!

Bok Choy Quinoa Soup with Miso, Herbs and Lime

25 Tuesday Sep 2012

Posted by in quinoa, soup, vegan

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Food:

Bok Choy Quinoa Soup with Miso, Herbs and Lime- 4 servings

4 c. veggie broth (I used homemade, *recipe to follow)

4 c. water

3 c. cooked quinoa

4-6 baby Bok choy, cleaned and chopped

2 large cloves of garlic, peeled and cut in half

2 inch long pieces of ginger, peeled and cut in half

1 Fresno chile, chopped (remove seeds if you don’t want it to spicy)

1 tsp. coconut oil

1/4 c. Bragg’s Liquid Amino’s (you could use tamari or low sodium soy sauce)

1/4 c. mirin (rice cooking wine, find in the international isle)

2 T. chopped mint

2 T. chopped parsley

2 T. chopped cilantro

1/4 c. scallions, chopped and divided

2 limes, one for the broth and the other divided into 4 wedges for garnish

4 tsp. unpasteurized miso (I like Westbrae Natural Organic Mellow Red Miso)

*sesame oil and or chile oil to drizzle on top

*Gomashio to sprinkle on top

Directions:

1. Place a medium size soup pot on stove over medium heat. Add the coconut oil, when the coconut oil is warm add the garlic and the ginger. Let the garlic and ginger brown on each side for just a minute. When the garlic and ginger are toasty add the Fresno chile and saute for another minute. When the Fresno chile becomes fragrant and browned just a bit add the veggie broth and water. Bring to a boil, then turn down the heat to a simmer and simmer for 20 minutes, add 2 T chopped scallions.

2. While you are waiting for the broth, divide the Bok choy and the cooked quinoa (3/4 c. each) between 4 bowls (don’t worry the broth will wilt the Bok choy just enough). In another bowl mix together the chopped mint, parsley, cilantro and scallions. Divide the herb/scallion mixture between the 4 bowls.

3. When the broth has simmered for 20 minutes fish out the garlic cloves, place them on your cutting board and smash them with a fork. Add the smashed garlic back to the broth along with the Bragg’s Liquid Amino’s and the mirin and simmer for another 5-10 minutes.

4. When you have simmered the broth for the last time take the soup pot of the heat and whisk in the miso (heat will kill all the good stuff in miso this is why it is important to remove from the heat before adding) and the juice of one lime. Divide the broth between the four bowls and garnish with sesame oil and or chile oil, a little gomashio and a wedge of lime. EAT IMMEDIATELY! (or place in individual containers like I did for lunch…mmm!)

*Homemade Veggie Broth

I like to make my veggie broth with whatever I have hanging out in the fridge at the end of the week, this week it was…

Carrots, celery, onions, scallions, bell peppers, garlic and broccoli stems.

Then I added, fresh swiss chard and tomatoes from my garden along with parsley and cilantro stems.

Add a gallon of water and 1 T. each of celtic gray salt and white peppercorns. Simmer for three hours. Let cool. Strain through a colander and then through a fine mesh strainer. Store in freezer safe bags in the freezer until ready to use. My last batch made 9 c. of veggie broth!

Nutrition:

Ginger- Ginger is a classic tonic for the digestive tract. It stimulates digestion and keeps intestinal muscles toned. Is an anti-inflammatory agent, it also helps support healthy cardiovascular system.

Garlic- Broad-spectrum antibiotic that combats bacteria, intestinal parasites and viruses. Lowers blood pressure and blood cholesterol, discourages dangerous blood clotting. Contains multiple anti-cancer compounds, antioxidants, and tops the National Cancer Institutes list of potential cancer preventative food. Great for colds and helps boost immune system.

Parsley- A blood builder and purifier, good for stimulating brain activity. High in iron and rich in copper and manganese. Helps release retained water from the body.

Cilantro- Helps to eliminate the heavy metal build up of mercury and lead from the bones and the tissues in the body.

Mint- Great for an upset stomach, helps soothe the intestines.

Miso- Is rich in active enzymes and probiotics, or friendly bacteria.

Love:

This soup is very similar to my other recipe The Soup which is a staple in my house. But what I like about this version is that it is a great transitional soup from summer to fall and fall to winter. It is very light because of the quinoa and Bok choy but warm from the spicy ginger, garlic and Fresno chile, soothing from the herbs and has fresh kick from the lime. I like to believe it is very healing like Homemade Chicken Soup but a vegetarian or vegan version. I made this for our lunches this week and what I great idea that was considering the last two days have been a little cooler. I was happy to get my garlic, herbs and Bok choy from the Farmers Market this last weekend.  I hope you are all starting to slow down a bit like us, this soup is a good place to start. ENJOY!

Taco Soup- Cosmo Hippie Style

08 Wednesday Feb 2012

Posted by in beans, soup

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Food:

Taco Soup- Cosmo Hippie Style

1 lb. grass-fed beef (I used Canyon Meadow Ranch available at Tony Caputo’s on 15th&15)

1 15oz can black beans, drained and rinsed (look for BPA free cans)

1 15oz can kidney beans, drained and rinsed (look for BPA free cans)

1 15oz can aduki beans, drained and rinsed (look for BPA free cans) * I usually cook my own beans but when in a pinch I let the store help me out. I used Eden canned goods.

1 8oz can tomato sauce (again, BPA free can)

1 jar home canned tomatoes w/their juice (if you don’t have this, use a large can of your favorite tomatoes)

1 4oz can diced green chilies

1 large onion, chopped

4 cloves garlic, chopped

2 T. mexican spice mixture (recipe to follow)

1 package dry Ranch Seasoning (I got this tip from my cute friend Trish)

2c. water

Mexican Spice Mixture:

6 tsp. cumin

3 tsp. chile powder

1 tsp. chipotle powder (I used cayenne pepper)

2 tsp. salt

1 tsp. pepper

1 tsp. oregano

2 tsp. garlic powder

-mix these all together and keep in an airtight jar to use for your recipes, I got this recipe from Vogue Vegetarian.

Directions:

1. Place a large saute pan over medium heat drizzle in 2 tsp. canola oil. When its hot add the onions and garlic, start to saute. Season with salt and pepper. After about 5 minutes add the grass-fed beef. I use a potato masher to break the meat up. Continue to saute until the meat is almost cooked through.

2. While the meat mixture is sautéing place the rinsed and drained beans, tomato sauce, jarred tomatoes, 1c water and chilies in your crock pot or a big soup pot-set aside.

3. Next add the spice mixture and dry ranch packet to the meat mixture, stir to combine. When this has cooked for about 2-3 minutes add 1c. water and let the mixture simmer until the water has evaporated. (This will concentrate the flavors and will be amazing.) When the water is gone, turn off the heat and add the meat mixture to the bean mixture. Stir to combine all the ingredients.

4. Turn your crock pot on low and let the it go for a few hours. If using a soup pot turn to low and let simmer away until ready to eat. Taco Soup is like chili, it gets better with time!

Toppings-

Sliced avocado

Sour Cream or yogurt, shredded cheese

Hot Sauce

Quinoa Cornbread (we crumbled this on top and it was FABULOUS!)

Nutrition:

Grass-fed beef- Is lower in total fat, 3x omega-3 (diet high in omega-3 reduce Alzheimer’s, Arthritis, ADD, Cancer, Depression), 3x conjugated linoleic acid (anti-cancer agent, reduces risk of diabetes), 4x vitamin E (reduces risk of cancer, heart disease, anti-aging properties), 2x vitamin A (important for vision and bone growth, maintains integrity of skin, regulates immune function). COWS EAT GRASS NOT CORN!

Beans- Check out this earlier post Benefits of Beans

Love:

Everyone grew up with a version of this classic. I used to make it for Bill-y all the time in the beginning of our relationship, but I got burned out on it and the fact that we don’t eat a lot of meat at our house, this recipe hasn’t been made for quite some time. Well, I wanted to make Bill-y something yummy for Super Bowl so VOILA! I took some old ideas and mixed them with some new ideas and the result was probably the best Taco Soup I have ever made. We have had it for two dinners already and still have leftovers, I was thinking about using the leftovers on a baked potato YUMMY! Enjoy!

Spicy Kabocha Miso Soup

29 Sunday Jan 2012

Posted by in seasonal, soup, vegan

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Food:

Spicy Kabocha Miso Soup– Serves 4-6

2-3c. kabocha squash, chopped-if organic leave the skin on (if you can’t find this squash use whatever winter squash you like, you could even use canned pumpkin)

1 med onion, chopped

3 carrots, chopped

3 garlic cloves, chopped

1 inch ginger, peeled and chopped

1/2 fresco chile, chopped seeds included (if you just want a little spice omit the seeds)

2c. vegetable pho broth (you could use just regular veggie broth)

4c. water

2 tsp. coconut oil (or canola oil)

1/4c. liquid aminos (you could use low sodium soy sauce, but I would recommend getting some liquid aminos)

1/4c. mirin (this is an asian rice cooking wine)

1 lime, juiced (zest if organic and use the zest)

olive oil

salt and pepper

1 tsp. miso per serving (reserve the miso to put in the bowls just before ladling the soup into the bowls, I’ll explain later)

Directions:

1. Preheat the oven to 400′, place the prepared squash on a parchment lined baking sheet. Drizzle the squash with olive oil and season with salt and pepper. Roast for 20-25 minutes, just until slightly browned.

2. While the squash is roasting place a big soup pot on the stove over medium heat. Start with heating up th coconut oil, when oil is hot drop in the onions and carrots, season with a pinch of salt and pepper. Saute for about 5-10 minutes.

3. Next add the garlic, ginger and chile. Stir and saute for another five minutes. When the squash is done roasting add it to the pot along with the liquid aminos and mirin. Stir to combine.

4. Add the broth and the water, bring to a boil then turn down to med-low and simmer for 20 minutes. After the soup has simmered, let cool for just a bit. Puree in batches in your blender (leave some room for the steam to escape) or use a hand-held immersion blender (thank goodness I have one of these, worth investing in). Add in the lime juice and zest if using, stir. Just before you are ready to ladle the soup into bowls place 1 tsp. in the bottom of each bowl and ladle the warm soup over the miso. Stir to make sure the miso melts well into the soup (miso is a living food and boiling destroys its beneficial enzymes). Serve hot!

Nutrition:

Kabocha- Like other richly colored vegetables winter squash are an excellent source of carotene’s, the richer the color the richer the concentration such as pumpkin and acorn. Like other carotene-rich vegetables, winter squash have been shown to exert a protective effect against many cancers, particularly lung cancer.

Carrots- Two carrots (not baby carrots) provide roughly 4,050 retinol equivalents, or roughly four times the RDA of vitamin A. Carrots also provide excellent levels of vitamin K, biotin, and fiber and very good levels of vitamins C, B6, potassium and thiamine.

Miso- Miso exerts the same cancer-fighting effects as other soy foods. Experimental studies done specifically with miso have shown it to protect against breast cancer. Good source of many minerals. (Courtesy ‘The Encyclopedia of Healing Foods’)

Chile Peppers- They help dissolve bloods clots, opens up sinuses and air passages. Breaks up mucus in the lungs, and acts as an expectorant or decongestants. Antibacterial, antioxidant activity, great immune booster. Putting hot chili sauce on food also speeds up metabolism, burning off calories.

Ginger- Ginger is a classic tonic for the digestive tract. It stimulates digestion and keeps intestinal muscles toned. Is an anti-inflammatory agent, it also helps support healthy cardiovascular system.

Garlic- Broad-spectrum antibiotic that combats bacteria, intestinal parasites and viruses. Lowers blood pressure and blood cholesterol, discourages dangerous blood clotting. Contains multiple anti-cancer compounds, antioxidants, and tops the National Cancer Institutes list of potential cancer preventative food. Great for colds and helps boost immune system.

Love:

I have been loving my kabocha squash, and since this was the last of it I wanted to do something different. This soup was just the ticket, it was warm and nourishing and perfect for the cold week we just had. If you don’t have kabocha squash use your favorite winter squash, but next year at the farmer’s market keep your eye out for this super-food beauty of a squash. I served this soup with a side of Happy New Year Quinoa Salad and sautéed baby bok choy. Enjoy!


Chicken Soup- For What Ails You

29 Tuesday Nov 2011

Posted by in chicken, soup

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Last year I made a recipe for Turkey Noodle Soup (recipe is on the blog) with all the turkey we had leftover from Thanksgiving and it was good but this recipe for Chicken Soup is great! I needed to whip up something to cure this nasty cold that Billy was so nice to share with me and since I had a little chicken from McDowell Family Farm in the freezer I thought why not whip up some chicken soup- it can’t hurt! We don’t eat a lot of meat, mostly just what I can get local but thanks to the McDowell family and their wonderful chicken I might just out smart what’s ailing me! Enjoy!

Here’s how to start:

In a large soup pot add-

1 whole chicken w/most of the skin removed (my chicken was local, organic and weighed under 3lbs)
1 large onion, quartered
2 large carrots, chopped in big pieces
4-5 stalks celery, cut in half
1 whole head of garlic, remove the outside skins
2 tsp. peppercorns
2 bay leaves
1 gallon water

Simmer at medium heat for 1 hour. Turn off the heat, remove the chicken and place him or her on a plate to cool (when cool, pick off as much meat as you can, reserve for the soup). Strain the cooking liquid and the vegetables through a strainer- reserve the cooking liquid and the garlic. Set those two things aside and discard the rest.

-Chicken Soup-

4 carrots, diced
8 stalks of celery, diced
4 cloves garlic, minced
1 large onion, diced
herb bundle (1 medium sprig rosemary, thyme and sage. Tie together w/kitchen twine)
olive oil
salt and pepper
reserved cooking liquid
reserved garlic
chicken meat
*optional- cooked pasta of your choosing (Billy request tiny little pasta called Stellette)

1. In a large soup pot heat olive oil over medium heat, when you can smell the oil add the carrots, celery and onions. Saute until the veggies start to soften (about 10 minutes), season with salt and pepper. Next add the reserved garlic and stir to combine.

2. Next add the reserved cooking liquid, and the herb bundle. Turn the heat up just a bit. When the soup begins to boil turn heat back down to medium low and simmer for 30 minutes.

3. When the 30 minutes is up add the chicken meat and the fresh garlic, stir to combine. Check flavor to see if you need more salt and pepper. Take out the herb bundle and discard.

4. Serve hot just like it is or w/a sprinkling of Parmesan cheese and if using, your pasta of choice.

Serve it Cordray style:1/2 c. Stellette pasta, ladle over warm chicken soup, squeeze a slice of lemon over soup and pasta, top w/huge handful of arugula and sprinkle on some Pecorino Romano. VIOLA!