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 |
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Dr. Julia Wray
Doctor of Chiropractic Rebecca Haines
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