Archives for posts with tag: recipe

Blended soups are an easy way to get in loads of healthy veggies (and sneak in a couple of veggies which your kids may not otherwise be inclined to eat!). They are very flexible, and a great way to throw in extra veggies that may be hanging around in the fridge. And, because they’ll be blended you can really rough chop your veggies which makes for easy prep. Best of all they are delicious and warming… perfect on these cold winter days!

The basics for starting a blended vegetable soup;

Warm approximately 2-3 Tbsp olive oil or 2Tbsp coconut oil in pot

Add roughly chopped onion (I like sweet onion, but any onion will do) and saute until starting to soften

Add chopped garlic (I love garlic, so this looks like 5-6 cloves for me, but if you are a more moderate garlic lover 2-3 cloves will do)

Add celery (preferably organic, rough chopped, 1-3 stalks), saute for an additional few minutes

If you’re adding dry herbs (ie.Italian herbs) or bay leaves, they can be added at this point.

This is the beginning basics of your soup. If desired, you can saute additional veggies with these or add your additional veggies in with your broth.

Next step is to add broth (preferably homemade chicken or vegetable broth, or organic broth available at the grocery store). One liter of broth is generally sufficient, and you can add extra water if needed for desired thickness of soup.

Add veggies of choice… I love broccoli and zucchini… or cauliflower and leeks…or carrot and sweet potato (for a sweeter soup! If desired you can also add some fresh grated ginger and a chopped apple or pear to the carrot and sweet potato soup)…or all of these veggies together!…any leftover beets in the fridge? Toss those in too!

Simmer your veggies until tender.

Now it’s time to add your greens and whatever herbs you desire… these require only a minute or so to soften… any combination of organic spinach, kale or bok choy greens (the white of the boy choy would have to go in to the pot a couple of minutes earlier) plus fresh parsley or cilantro.

Once those last greens have softened, blend with a stainless steel hand blender or transfer to a glass or BPA free and heat safe blender for blending (you may want to let it cool slightly before transferring to the blender…and be careful because it’s hot!). Blend to desired consistency. Transfer back to the pot, or immediately into serving bowls. Top with a sprig of parsley or cilantro if desired. If you enjoy a spicy soup you can add a little cayenne pepper at the end or saute chopped (and seeded) spicy peppers with your onions and garlic. Looking for a little protein.. top with goat feta, stir in a nut or seed butter, blend in cooked red lentils (or add rinsed red lentils to broth and simmer until softened with the other vegetables). Add sea salt and black pepper if desired.

Enjoy!

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With the cold damp February weather upon us, what better way to nourish and warm our body than with a comforting chicken stew.  Not only is it delicious, but chicken broth is loaded with amino acids necessary for collagen production, supporting bone, joint and intestinal membrane health and is rich in potassium and several other important minerals. Grandma was right! Chicken broth is loaded with nutritional benefits!

Ingredients:

Leftover bones and skin from a cooked or raw chicken

Celery, Onions, Carrot, Parsley or Bay leaves, Salt, Pepper

Directions:

1. Put leftover bones and skin from a cooked chicken carcass (or a whole raw chicken) into a large stock pot or crock pot and cover with cold water. Add celery, onion, carrots, parsley or bay leaves, salt and pepper. If broth will be used for chicken stew, then broth can be prepared by simply adding onions, sea salt and bay leaves, then the carrot, celery and other veggies will be added in when cooking the stew.

2. Bring to a boil and immediately reduce heat to bring the stock to barely a simmer. Simmer uncovered at least 4 hours, occasionally skimming off the foam that comes to the surface. If cooking in a crock pot, cook according to crock pot instructions, generally 8-10 hours on low or 4-6 hours on high (ensure that chicken is cooked thoroughly if cooking from raw).

3. Remove the bones and strain the stock. Separate all additional chicken from the bones, and reserve for the stew. If skin from the chicken has been boiled with the bones, putting the stock in the fridge overnight will allow the fat to rise to the surface of the broth and can be skimmed off the following day.

4. To a large stock pot add broth, reserved cooked chicken, 2-3 bay leaves, 2-3 chopped celery stalks, 3-4 chopped carrots, any root vegetables of choice, including potato, turnip, rutabaga or celery root, sea salt and pepper. Bring the broth to a boil, and then adjust to a low boil for 30-45 minutes or until all vegetables are soft. Add garlic for an immune system boost, or dark green leafy greens shortly before serving for added nutritional benefits! Simmering this for additional time just makes it even more delicious!

Enjoy!

Rich in protein and fibre there is little debate about the health benefits of legumes. Unfortunately even the most health conscious people have a difficult time getting these nutrient dense foods into their diet.  Let’s face it beans need a little help to make them dinner worthy and palate friendly.  So when I came across this recipe I just couldn’t help but share…

Ingredients:

2 cups black beans

1 small onion

2 cloves fresh garlic

1 grated carrot

1/2 cup oats

1/4 cup almond butter

1/4 cup sun flower seeds

3 tbsp flax seeds

Dash worchestire sauce

2 tbsp extra virgin olive oil

2 egg whites

1tsp each of paprika, curry powder, thyme, sea salt

Directions:

1) Preheat oven to 375

2) Put all ingredients in a food processor or (for you lucky ones) a vitamix

3) Mix until uniform

4) Make 1inch thick x 4 inch round patties and place on greased (use coconut oil) cookie   sheet

5) Bake for 20 minutes

Top with goat cheese, sautéed mushrooms and onions, homemade salsa and/or avocado slices.  Great on top of salads, as a snack or as a substitute to your regular burger.

This recipe makes between 6-8 big burgers so I froze the left overs and have been re-heating in the frying pan with a little coconut butter.

ENJOY!