Green Lentil Soup
Prep Time: 10 minutes Cooking Time: 45 minutes Yields: 5 people
Ingredients
1 cup green lentils
1 tablespoon olive oil
1 medium onion, diced
1 carrot, diced
1 stalk celery, chopped
4 cups spring water or vegetable stock
1 bay leaf
1 teaspoon rosemary
1 tablespoon chopped parsley
1/2 teaspoon sea salt
Squeeze of lemon or 1 tablespoon umeboshi vinegar
Directions
1. Spread lentils on a flat surface and pick out any stones, then wash and drain.
2. In a soup pot, warm oil over medium heat.
3. Add onions and cook 5 minutes or until translucent.
4. Add carrot and celery and sauté 3-5 minutes.
5. Spread lentils on top.
6. Add water, bay leaf and rosemary and bring to boil.
7. Reduce to low heat, cover and simmer for 45 minutes or until lentils are tender.
8. Add chopped parsley, salt and a squeeze of lemon juice or umeboshi vinegar.
9. Simmer another 2 minutes and serve.
Garlic Lover's Soup
Prep Time: 10 minutes Cooking Time: 60 minutes Yields: 4 people
Ingredients
2 heads garlic
2 teaspoons olive oil
5 cups vegetable stock
2 bunches spinach, chopped
Directions
1. Preheat oven to 425 degrees.
2. Slice off the top of each head of garlic, exposing the top of each clove.
3. Pour a teaspoon of oil on each head.
4. Place in a casserole dish with a lid or wrap in foil.
5. Roast for 45 minutes or until cloves are completely soft.
6. Let the garlic cool for a few minutes and squeeze cloves into a pot.
7. Add stock and stir to break up the garlic and combine.
8. Bring to boil, reduce heat and simmer for 10 minutes.
9. Just at the end, add in the spinach to wilt, stir well and serve right away.
Notes: They say that garlic is as good as ten mothers due to its incredible healing properties. Try this soup when you are feeling a cold coming on.
French Onion Soup
Prep Time: 5 minutes Cooking Time: 30 minutes Yields: 4 people
Ingredients
4 onions, sliced into half moons
1 teaspoon oil, sesame or olive
4 cups of water
3-4 tablespoons soy sauce or dark miso (hatcho)
Whole grain croutons or toasted bread
Directions
1. In a large pot sauté onions in oil until they start to brown.
2. Add water, bring to boil. Lower the heat and simmer for 20 minutes.
3. Add soy sauce or diluted miso. Simmer for 3 minutes longer.
4. Serve in individual bows and float a few croutons or toast on top of soup.
Notes: Add a slice of cheese on top of the croutons or bread and place bowl of soup in a 350 degree oven until cheese has melted.
Curried Corn & Shrimp Chowder
Prep Time: 20 minutes Prep Notes: Save time by using frozen corn.
Cooking Time: 35 minutes Yields: 6 people
Ingredients
6 ears of corn or 3 cups frozen
1 onion diced
2 cloves of garlic, minced
2 carrots, peeled and diced
6 springs of fresh thyme -- stalks removed, or 1 tbs dried
3 tbs extra virgin olive oil
2 tbs butter
1 tbs curry powder
1/2 tsp ground ginger
2 tbs flour (optional)*
6 cups chicken stock
2 medium Yukon gold potatoes, diced
1 medium yam or sweet potato, diced
1/4 medium red bell pepper, finely diced
1/2 pound peeled and deveined large or jumbo shrimp
Salt and freshly ground black pepper to taste
1/2 cup low-fat milk (optional)**
Directions
1. Cut kernels from cobs and set aside
2. Heat butter and 2 tablespoons olive oil in a large pot.
3. Add onion, garlic and carrots and thyme. Cook about 5 minutes, until veggies are soft.
4. Stir in curry powder, ginger and flour. Cook 1-2 minutes.
5. Pour in chicken stock and bring to a boil.6. Add potatoes and season with salt and ground pepper. Simmer 15 minutes.
7. Scoop out about 1/2 of potatoes and about 1/4 of broth into a blender. Puree until smooth.8. Return pureed soup to pot, add corn and red bell pepper, and simmer about 10 minutes.
8. Heat remaining tablespoon of olive oil in shallow pan, saute shrimp until cooked through. Add salt and pepper. Add cooked shrimp to soup and stir, adding more salt and pepper to taste.
9. Add milk and simmer another 5 minutes, then turn off heat.
Notes: Worth the effort! I love the earthiness and medley of colors in this hearty dish. The sweet potato adds a layer of sweetness, and the ginger a pungent layer of complexity. -- For a nutrient boost, pour over a handful of baby spinach.-- For a bit more kick, add a dash of red pepper flakes.* Withhold flour for gluten-free soup.**Withhold milk or use rice or soy milk for dairy-free soup.Blending some of the potatoes gives the dish some of the creaminess that would otherwise come from flour and dairy.
Creamy Broccoli Soup
Prep Time: 10 minutes Cooking Time: 25 minutes Yields: 4 people
Ingredients
1 bunch broccoli
2 cups water
3 cups chicken stock (or broth)
1 small onion, chopped
3 cloves garlic, minced
3/4 cup cooked brown rice
Sea salt and ground pepper to taste
Directions
1. Wash broccoli and separate stems from florets.
2. In a large pot, bring water and stock to a boil. Add broccoli stems, onion and garlic.
3. Reduce heat and simmer for 15 minutes.
4. Remove 2 cups of liquid from pot and dissolve miso paste in the liquid, return to pot.5. Add brown rice.
6. Use an immersion blender to cream the soup, or scoop in batches into a blender until all is smooth.
7. Return soup to pot, stir in broccoli florets, salt and pepper and cook 10 more minutes.
Notes: This hearty non-dairy soup gets its "creaminess" from the rice.
Cream of Chicken & Wild Rice
Prep Time: 20 minutes Prep Notes: See rice note below
Cooking Time: 15 minutes Yields: 4 people
Ingredients
1 tablespoon extra-virgin olive oil
1 cup sliced mushrooms
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup onion
1/4 cup flour (optional -- see note)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice (see note)
3 cups shredded chicken (or turkey)
1/4 cup reduced fat sour cream (optional -- see note)
2 tablespoons chopped fresh parsley
Directions
1. Heat oil in a large pot over medicum heat. Add mushrooms, celery, carrots and onion and cook, stirring until softened, about 5 minutes.
2. Add flour, salt and pepper and cook, stirring, for 4-5 minutes.
3. Add broth and bring to boil, stirring and scrapping up any brown bits. Add rice and reduce heat to a simmer. Cover and cook until rice is tender, 5 to 7 minutes. Stir in chicken (or turkey), sour cream and parsley and cook until heated through, about 4 minutes more.
Notes: Check the length of time on your rice. Quick-cooking or instant has been parboiled to reduce the cooking time, while conventional wild rice can take 40 to 50 minutes to cook. If you only have conventional rice, cook it in advance and add it as a part of step 3. -- To make without flour or dairy, after adding the rice and before the chicken, scoop out about a cup of the soup and mix in a blender. Return blended mixture to the pot and stir.
Chicken Ginger Soup
Prep Time: 10 minutes Cooking Time: 60 minutes Yields: 4 people
Ingredients
2 1/2 pounds skinned chicken (on the bone)
3 long stalks celery
1/2 bunch scallions
3-inch piece fresh ginger, cut into slivers
Sea salt to taste
2 teaspoons fresh lemon juice1 bunch chopped fresh parsley or cilantro
Directions
1. Place the chicken in a pot with enough water to cover it.
2. Cover the pot and bring to a boil over medium-high heat.
3. Add celery, scallion and ginger.
4. Reduce heat and simmer, covered, for 11/2 hours.
5. Remove the chicken, allow it to cool. Pull the meat from the bones.
6. Return chicken to the pot and add salt, lemon juice and parsley or cilantro.
7. Mix well and serve
Carrot Ginger Soup
Prep Time: 15 minutes Cooking Time: 40 minutes Yields: 4 people
Ingredients
1/2 medium butternut squash
2 tablespoons olive oil
1 onion, diced
1 pound carrots - peeled and diced
3 cloves garlic, crushed or to taste
1 (2 inch) piece fresh ginger, peeled and thinly sliced
4 cups water salt and pepper to taste
1/8 teaspoon ground cinnamon
1 tablespoon lemon juice
1 tablespoon agave nectar
1/4 cup heavy cream (optional)
Directions
1. Preheat the oven to 350 degrees F. Scoop seeds out of the butternut squash half, and place cut side down onto a greased baking sheet. Bake for 30 to 40 minutes, or until softened. Allow to cool, then peel skin off the flesh and set aside. Discard skin.
2. Heat olive oil in a large saucepan or soup pot over medium heat. Add chopped onion and garlic, and cook, stirring until onion is translucent. Pour in the water, and add squash, carrots and ginger. Bring to a boil, and cook for at least 20 minutes, or until carrots and ginger are tender.
3. Puree the mixture in the blender, or using an immersion blender. Add boiling water if necessary to thin, but keep in mind this soup should be thick and creamy. Return soup to the pan, and heat through. Add lemon juice and agave, and season with salt, pepper and cinnamon.
4. Ladle into serving bowls, and pour a thin swirl of cream over the top as a garnish if desired.
Tortilla Quinoa Salad with Cilantro Lime Dressing
Prep Time: 10 minutes Cooking Time: 10 minutes Yields: 6 people
Ingredients
Salad:
6 corn tortillas
Olive oil spray
3 cups chopped romaine lettuce
2 cups cooked quinoa
1 ½ cups cooked black beans, drained and rinsed (about 1 can)
1 cup cherry or grape tomatoes, quartered
1 medium red onion, chopped
1/4 cup red peppers
1/4 cup green peppers
1/2 cup corn kernels
1 avocado, pitted, peeled and diced
Cilantro Lime Dressing:
¼ cup fresh lime juice
2 tablespoons maple syrup (or other liquid sweetener)
1 tablespoon balsamic vinegar
1 jalapeño seeded and diced
2 cloves garlic, minced
½ cup fresh cilantro leaves, chopped
½ cup olive oil
1 teaspoon sea salt
Directions
1. Preheat oven to 350 degrees.
2. Cut tortillas in half and then into ¼ inch strips. Place on a baking sheet and spray with olive oil spray. Salt and pepper to taste.
3. Bake about 10 minutes, turning half way through.
4. In a large bowl combine lettuce, quinoa, black beans, tomatoes, red onion, peppers, corn and avocado.
5. Make dressing by combining all ingredients in a food processor or blender and processing until smooth.
6. Toss salad with desired amount of dressing and top with tortillas strips.
Notes: If making the salad ahead, wait to toss until right before serving. Also either wait to add the avocado or sprinkle the avocado with lime juice to prevent browning. In a pinch, instead of preparing the tortilla strips, I use gluten-free tortilla chips.
Spinach & Strawberry Salad
Prep Time: 15 minutes Yields: 4 people
Ingredients
8 ounces baby spinach, rinsed
10 large strawberries, sliced
1/4 medium red onion, thinly sliced
1/4 cup honey
1/2 teaspoon salt
1/4 cup white wine vinegar
2 tablespoons balsamic vinegar
3/4 cup extra-virgin olive oil
2 teaspoons poppy seeds (optional)
Directions
1. In a large bowl, mix the spinach, strawberries and onion.
2. In a blender, place the honey, salt, vinegars, and olive oil, and blend until smooth. Stir in the poppy seeds.
3. Pour over the spinach, strawberries and onion, and toss to coat.
Notes: Add almond slivers and feta cheese for more texture and flavor.
