Chilled Beet Gazpacho
Serves 2-4 Steam one pound of beets (without their leaves) until easily pierced with a knife. Once cool enough to handle, slip off their skins and dice. In a food processor or blender, combine the beets with: 2-4 cloves fresh garlic (depending on your love of garlic!) 1 chopped red onion (no more than ¼ cup) 1 teaspoon Dijon mustard 1 tablespoon sherry vinegar Sea salt 2 cups ice water Process until completely smooth. Season with more sherry vinegar and salt, if needed. Pour into a bowl, cover and chill for at least three hours. Notes: Once chilled, you can give the soup another blast with the blender and serve as is with some minced chives or dill for garnish or you can embellish it just a bit by adding ½ cup crème fraiche or sour cream. If you are dairy-free you can make a cashew cream by combining ½ cup of soaked cashews (soak for at least four hours and no more than six hours) with a little water and blend to make a cream. Add the soup and blend until smooth. The dairy or cashew cream adds a smoother, richer texture to the soup and mellows the flavors. Delish! Recipe found in the Saturday Food Section of the Wall Street Journal. It originally came from Parisian chef Roland Durand. Chickpea and Sweet Potato Stew
2 tablespoons extra-virgin olive oil 2 medium onions, sliced thin 1 tablespoon minced fresh gingerroot 2 medium garlic cloves, minced 2 medium garlic cloves, minced 1 teaspoon ground cumin 1 teaspoon ground cinnamon 2 1/2 cups vegetable broth 1 15-ounce can chickpeas, drained & rinsed 1 large sweet potato (about ¾ pound), peeled and cut into 1/2 –inch dice 6 pitted prunes, chopped 2 tablespoons minced fresh cilantro leaves Salt and ground black pepper Heat oil in a large sauté pan over medium heat. Add onions and cook until golden, about 5 minutes. Add ginger and garlic and cook until fragrant, about 1 minute. Stir in cumin and cinnamon and cook just until spices smell toasty, about 30 seconds. Add broth, chickpeas, sweet potato, and prunes and bring liquid to a boil. Reduce heat, cover pan, and simmer, stirring once or twice, until sweet potato is tender, about 10 minutes. Stir in cilantro and salt and pepper to taste. Serve over couscous or quinoa. Serves 4 Chilled Carrot-Fennel Soup
2 tablespoons butter (or coconut oil) ½ cup chopped white onion small fennel bulb, cored and chopped 1 pound large carrots, peeled, cut into ½-inch dice (2 cups) 1 (1 inch) piece of fresh ginger, peeled and grated 2 ½ cups vegetable stock 1 tablespoon honey 1 orange zested and juiced (save some zest for garnish) ½ cup plain Greek yogurt (or thick coconut milk) 1 teaspoon cardamom 2 tablespoons fresh mint, chiffonade Salt and pepper to taste Melt butter in large saucepan over medium-high heat. Add onion and fennel, cook 2 minutes. Mix in carrots and half of the ginger. Add broth; bring to a boil. Reduce heat, cover, and simmer until carrots are very tender, about 20 minutes. Remove soup from heat and allow to cool. Puree in batches in blender until smooth. Transfer to a pitcher. Stir in honey, remaining ginger, orange juice and zest. Season with salt and pepper. Keep chilled until ready to serve. Pour soup into glasses or small bowls. Dollop some yogurt (or coconut milk) over the soup and sprinkle generously with cardamom, orange zest and mint. Recipe courtesy of Chef Alex Lopex, The Food Diva, The Natural Epicurean Academy of Culinary Arts Carrot-Fennel Soup
1 Tbsp. olive oil or coconut oil 1 medium fennel bulb, trimmed and chopped; fronds reserved and chopped 1 small onion, chopped 1 ½ lbs. carrots, sliced into ¼-inch rounds 2 large garlic cloves, minced 4-5 cups vegetable or chicken broth ¾ tsp. salt, or to taste 1/3 cup fresh orange juice 2 Tbsp. crème fraîche, or more to taste (can use coconut milk for dairy free version) Freshly ground black pepper, to taste In a large, heavy saucepan, warm oil over medium heat. Add the fennel and onion, and cook, stirring, until browned. Add the carrots and garlic, and cook for another two minutes. Pour in 4 cups broth (if, after puréeing, you feel that the soup is too thick, you can add the final cup), and season with salt. Simmer, covered, until the carrots, fennel and onion are very tender, about 20-25 minutes. Remove the soup from the heat, and stir in the orange juice and reserved fennel fronds. If you have an immersion blender, purée the soup directly in the pot; otherwise, transfer it in batches to a food processor or blender, puréeing until smooth. Stir in the crème fraîche or coconut milk. Taste, and adjust seasonings as necessary. Serve warm. Adapted from Amanda Hesser in The New York Times Magazine and author of Cooking for Mr. Latte. Carrot Curry Soup
1 tablespoon coconut oil or butter 1 medium onion, chopped 1 ½ pounds of carrots, peeled and chopped 1 teaspoon freshly minced or grated ginger 1 tablespoon curry powder ½ teaspoon black pepper Sea salt and/or Herbamare, to taste 1 quart chicken or vegetable broth 1 can coconut milk Chopped cilantro for garnish Sauté onion in coconut oil or butter over medium heat for about 10 minutes. Add carrots, ginger, curry powder, salt and pepper. Stir well and continue to sauté for another 1-2 minutes. Add broth and bring to a slow boil. Once carrots are tender, add coconut milk and adjust seasonings. Cook until the carrots are soft but not mushy. Puree with a handheld blender or puree in batches in a regular blender. Return soup to the pot and check seasoning once more. Add minced cilantro and serve. Top each bowl with a sprinkle of toasted pumpkin seeds. Variations: Use peeled and chopped butternut squash or sweet potatoes in place of the carrots. Use parsley, chives or another favorite herb in place of the cilantro. Add a squeeze of fresh lime juice before serving. Substitute 8 oz of crème fraiche in place of the coconut milk. Beef Stew
Pat dry: 2 pounds boneless stewing beef (2-inch cubes) Season the meat with: ½ to 1 teaspoon dried herbs (thyme, marjoram, oregano and/or basil) ½ teaspoon salt ½ teaspoon ground black pepper Dredge the meat with: ½ cup all-purpose flour Shake off any excess flour. Heat in a Dutch oven over medium-high heat: 2 tablespoons butter (or other fat) Add the meat in batches and brown on all sides, being careful not to crowd the pan or scorch the meat. Remove with a slotted spoon. Pour off all but two tablespoons of fat from the pan (or add more if needed). Add: ½ cup chopped onions ¼ cup chopped carrots ¼ cup chopped celery ¼ cup chopped leeks 2 tablespoons chopped garlic Cover and cook, stirring often, over medium heat until the onions are softened, about 5 minutes. Add: 2 bay leaves ½ to 1 teaspoon of the same herbs used to season the meat ½ teaspoon salt ½ teaspoon ground black pepper Add enough to cover the meat at least halfway: 2 to 3 cups beef or chicken stock, dry red or white wine, or beer Bring to a boil. Reduce the heat, cover, and simmer over low heat until the meat is fork-tender, 1 ½ to 2 hours. Add: 2 to 3 carrots, peeled and cut into 1-inch chunks 3 or 4 boiling potatoes, peeled and cut into 1-inch chunks 2 turnips, peeled and cut into 1-inch chunks 2 parsnips, peeled and cut into 1-inch chunks Cover and cook until the vegetables are tender, 35 to 40 minutes. Remove the pan from the heat and skim off any fat from the surface. Taste and adjust the seasonings. If you wish, thicken the sauce by stirring together and whisking into the stew (this is known as Kneaded Butter): 1 ½ tablespoons soft butter 1 ½ tablespoons flour Simmer, stirring, until thickened. Garnish with chopped fresh parsley. Recipe from Joy of Cooking. Bean Stew with Winter Squash
1 tablespoon extra-virgin olive oil, butter or ghee 1 medium onion or 2 shallots, chopped 1 chili pepper, seeded and finely diced 3 cloves garlic, minced 2 teaspoons sea salt 2 teaspoons ground cumin 2 teaspoons dried oregano 1 teaspoon chili powder ½ teaspoon cinnamon 3-4 cups vegetable or chicken stock 2-3 cups winter squash, peeled, seeded and cut into bite size chunks 2 cups fresh tomatoes, diced 1 29 oz can organic pinto or kidney beans, drained and rinsed 1 cup fresh or frozen corn kernels 1 bunch fresh greens (mustard, kale, spinach), chopped Salt and black pepper to taste Heat oil in a large soup pot. Add onion, chili pepper, garlic and salt; sauté until onion is soft, about 5 minutes. Add cumin, oregano, chili powder and cinnamon and cook for about 30 seconds. Add stock, squash and tomatoes, bring to a simmer and cook squash is tender, about 20 minutes. Add beans, corn and greens. Add additional stock if needed. Simmer until beans and corn are heated through and greens are wilted. Adjust salt and pepper to taste and serve hot with grated cheese for garnish. Notes: This stew is thick like a chili. You may need to add a bit more stock when adding the beans, corn and greens, but don’t add too much. You don’t want it to become soupy! You can replace the fresh chili pepper and fresh tomatoes with one 14 oz can of organic diced tomatoes with green chilies. You can substitute any type of canned bean you prefer or use dried beans that you’ve cooked ahead of time. Look for canned goods that have BPA-free linings and no salt added. Eden is a good brand. Feel free to use any type of winter squash – butternut, acorn, delicatta, etc. and any type of fresh greens. Recipe adapted from Feeding the Whole Family by Cynthia Lair. Avgolemono Soup
5 cups chicken broth 1 cup water ½ cup white rice ¼ to 1/3 cup fresh lemon juice 3 large eggs ½ pound chicken breast Fresh dill In a large saucepan, bring the broth and water to a boil. Add the rice and cook for 15 minutes or until tender but still al dente. Season with salt and pepper and reduce heat to low; simmer. Meanwhile, in a medium bowl, whisk together the eggs and lemon juice until smooth. Ladle about 1 cup of the hot broth into the egg-and-lemon mixture, then whisk to combine. Add the mixture back to the simmering saucepan. Add ½ pound of chicken breast, cut into bite size pieces. Stir just until the soup becomes opaque and thickens as the eggs cook and the chicken is cooked through, about 3 minutes. Add additional salt and pepper if needed, Sprinkle with fresh, minced dill. Avgolemono Soup is a traditional Greek soup made with chicken broth, rice or orzo, eggs, and lemon juice. When well made, it has a rich citrus flavor and an almost creamy texture from the eggs. Recipe from The Best of Gourmet, 1988 Edition Apricot Red Lentil Stew
2 tablespoons olive or coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced ½ cup halved dried apricots 1 ½ cups red lentils, picked through and rinsed 5 cups vegetable or chicken stock 3 Roma tomatoes, seeded and chopped ½ teaspoon ground cumin ½ teaspoon dried thyme ½ teaspoon salt, or to taste Freshly ground black pepper, to taste 1 can (15 ounces) chickpeas, rinsed and drained Heat the oil in a large soup pot. Add the onion, garlic, and apricots and cook for about 7 minutes over medium heat until the onions begin to turn translucent. Stir occasionally to prevent sticking. Add the lentils and stock. Cover, bring to a boil, and then reduce the heat and simmer for 30 minutes. Stir in the tomatoes, cumin, thyme, and salt and pepper to taste. Simmer for 10 minutes. Puree half of the stew in a blender or in a food processor (or use an immersion blender) and then return it to the pot. Add the chickpeas, cooking the stew until heated through, about 5 minutes. Serve hot. Notes: You may need to add extra broth or water after pureeing to thin it out to the consistency you want. You may need to adjust the seasonings as well. Recipe from: Color Me Vegan by Collen Patrick Goudreau Sweet Potatoes and Mustard Greens with Coconut
2 teaspoons coconut oil 1 medium onion, cut in half and thinly sliced 1 teaspoon minced garlic 1 teaspoon brown mustard seeds 1 ½ cups coconut milk 1 teaspoon ground coriander 1/8 – ¼ teaspoon cayenne 1 cinnamon stick, broken in half 3 cups peeled and cubed sweet potato 4 to 5 cups mustard greens, (about ¾ pound) Salt to taste Fresh lemon or lime juice to taste Heat oil in saucepan over medium heat. Add onion and sauté for about 5 minutes, until translucent. Add garlic and mustard seeds and sauté for another 2 minutes. Add coconut milk, coriander, cayenne, cinnamon stick, and sweet potato to onion mixture. Cook, covered, over medium heat for about 10 minutes, until sweet potato begins to soften. While sweet potato is cooking, wash the mustard greens and strip or cut leaves from stalks. Discard the stalks. Chop the greens into bite-size pieces. Stir in mustard greens and simmer, covered, over medium-low heat for approximately 15 minutes. The greens should be tender and the sweet potato soft. Adjust salt level; remove cinnamon stick. Just before serving, squeeze in lime juice. Notes: The author of Greens Glorious Greens states that simmering mustard greens in coconut milk takes away their bitterness. This dish can served as a side dish or over brown rice or quinoa for a main meal. Recipe from Greens Glorious Greens by Johnna Albi. |
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Dr. Julia Wray
Doctor of Chiropractic Rebecca Haines
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