It’s still very much soup season…of course, depending on what’s in it, I guess you could say that all year long.  Onions have made it into just about every dish here lately, with the exception of muffins;-)  I bought a few pounds of yellow onions at the farmers’ market and thought I’d create a pot of soup with other warming spices. Curry powder is comprised of many aromatic seasonings, such as cumin, cardamom, turmeric and coriander.  All of them enhance digestion and reduce inflammation.  Recently I picked up a book on Ayurvedic cooking which uses many of these spices.  Ayurveda is India’s traditional, natural system of medicine that has been practiced for more than 5,000 years.  Ayurveda is a Sanskrit word that literally translated means “science of life” or “practices of longevity.”

Another ingredient which is commonly used in Indian cuisine is ghee, clarified butter that has the milk solids removed. Long a favorite of yoga practitioners, ghee lubricates the connective tissues and promotes flexibility. Traditionally, the preparation has been used to promote memory, intelligence, and also to enhance digestion. Ghee also contains antioxidants which bolster the immune system and has been used to reduce inflammation, especially on the skin (burns and wounds.)

My favorite brand is made by a local company which uses the finest organic cow’s milk to produce ghee – Ancient Organics. You will find great detail on their website about its many uses and therapies, as well as preparation. Ghee has a higher smoke point than many oils and is therefore most desirable for sauteing and cooking at hot temperatures.

Curried Onion Bisque
Serves 4

1 tablespoon ghee, or butter
1 tablespoon chopped fresh thyme, or 1 tsp. dried
2 teaspoons curry powder
2 large onions, chopped
1/2 cup dry white wine
5 cups vegetable stock
1 cup coconut milk
Salt and freshly ground black pepper

1. Melt butter in large saucepan. Stir in thyme and curry powder. Cook for 2¬3 minutes to release flavors.
2. Add onions and stir. Cover and cook over low heat for 30 minutes.
3. Add wine and stock; bring to boil. Lower heat, cover and simmer 30 minutes.
4. Purée mixture in blender. Whisk in milk and serve hot.

]]> http://www.cook4seasons.com/archives/curried-onion-bisque-with-ghee/feed/ 5 http://www.cook4seasons.com/archives/lemony-broccoli-soup/ http://www.cook4seasons.com/archives/lemony-broccoli-soup/#comments Tue, 09 Feb 2010 13:00:16 +0000 Karen http://cook4seasons.com/?p=1964 Photo source

In my CSA box this week was a beautiful bunch of broccoli.  Add that to the beautiful bunch I got at the farmers’ market, and another soup was in the making.  I love blender soups – you steam the veggies, saute some onions, measure the stock, pull out the Vitamix and voila!  Dinner is served…and lunch the next day.

Broccoli is one of the best foods you could eat.  It has more vitamin C than orange juice by volume – one cup provides 204% of our daily value!  It is high in vitamin A, folate and fiber.  Broccoli is also known to help with ulcers, skin damage, cataracts and the immune system.  But one of the most impressive benefits to broccoli is the high levels of vitamin K.  Vitamin K helps the body absorb the beneficial mineral calcium. Recent studies have suggested that vitamin K can help prevent or treat osteoporosis and the loss of bone density. If you have a family history of osteoporosis, it is important to make sure you maintain healthy levels of vitamin K.  Recent studies suggested that vitamin K also has preventive and treatment benefits for cancer – specifically prostate and ovarian; and it prevents the hardening of the arteries, which aids in fighting heart disease.

Broccoli Soup – Makes 6 cups

I use miso as my ‘buttery salt’ in soups.  It is another ‘booster food’ which aids digestion.  See more details below.

1 bunch organic broccoli
2 leeks, cleaned and sliced
2 TB butter
3 cups vegetable stock
2 TB organic miso*
1 TB lemon juice
Fresh ground pepper

Directions
Rinse broccoli and cut into florets.  Steam until soft, approximately 15 minutes.
In separate skillet, saute leeks in butter until slightly browned, about 15 minutes.
Put broccoli and leeks into blender.  Add remaining ingredients and mix on high until smooth.  Adjust seasoning to taste.
Reheat and serve with green salad and fresh whole grain bread.

*Miso: Although miso is usually made from soybeans, it can also be produced from rice, barley or wheat by adding a yeast mold (known as “koji”) and other ingredients that are allowed to ferment.  Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter. Miso’s minerals support immune function, energy production, bones and blood vessels.  It is also high in vitamin B12, which is low in most vegetarian diets.

This post is part of Slightly Indulgent Tuesdays at Simply Sugar and Gluten Free and Pennywise Platter from the Nourishing Gourmet.

We are gearing up for a series of storms on the west coast this week…so to me, that begs for soup.  Soup is the best way to get mega-doses of vegetables all in one serving, with so many variables on combinations.  And as part of our monthly Gluten Free Progressive Dinner Party, I thought it was fitting to offer this recipe as the first course.  Let the flood gates open (so to speak…) as we savor soups in the season of the storm…

I have been getting quite a bit of potatoes and leeks in  my veggie box for the past two weeks.  Potatoes not only offer high amounts of vitamin C, they are also a great source for vitamin B6.  Vitamin B6 is good for our brain (helps with depression and sleep), our heart (reduces blood pressure), and rivals broccoli in phytonutrients, especially when eaten with the skin.  Make sure to buy organic potatoes, as conventional ones are on the “Dirty Dozen” list – super high in pesticides.

“Creamy” Potato Leek Soup – Makes about 8 cups

Potatoes are also great for providing a creamy texture to soups without adding dairy. If you are vegetarian, omit bacon and use olive oil for sauteing onions.

4 slices bacon
4 small to medium leeks, cleaned and sliced thin
1 large shallot. minced
2 organic Russet potatoes, peeled and cut into 2″ pieces
3-4 cups chicken or veggie stock
1/2 cup white wine
Sea salt and black pepper
1/4 cup chopped chives

Directions

Cook bacon in medium skillet until crispy.  Remove from pan and set aside on paper towel.
Add leeks and shallots to skillet and saute 5 minutes, or until tender and slight brown.
Add potatoes, 3 cups stock and wine.  Cook for 45 minutes.
Cool slightly, and puree in batches in blender or food processor until creamy.  Add extra stock if needed.  Season with salt and pepper to taste.
Garnish with bacon bits and chives.

>>And now for more additions to our delicious “Light Winter Warmers” Progressive Dinner menu this week:

Monday January 18th Karen from Cook4Seasons made Creamy Potato Leek Soup and Roasted Cauliflower Soup with Gluten Free Croutons by Alison from Sure Foods Living.

Tuesday January 19th - Winter Fire Roasted Tomato Soup w/ Prosciutto Topping from Diane- The W.H.O.L.E. Gang.

Wednesday January 20th -Mexican Seafood Soup from  Diane- The W.H.O.L.E. Gang and SeaMaiden from Book of Yum with a Vegan Un-Chicken Roasted Vegetable Soup.

Thursday January 21st – Amy from Simply Sugar and Gluten Free served Black Bean Chili with Butternut Squash & Swiss Chard and Shirley from gluten free easily shared Wassail.

Friday January 22nd -Ali from The Whole Life Nutrition Kitchen.

This post is also part of The Nourishing Gourmet’s Pennywise Platter Thursday.

While we might do a wee bit of damage to our livers tonight…this beet soup is just what the doctor ordered.  Actually, it tastes so good you might not even know that it’s a healing food, but what the heck.  That’s what I’m here for:)

Detoxifying Beet Soup – Makes 4-6 cups

Rich in antioxidants, beets also provide a phytonutrient which supports the liver.  They are also high in fiber and iron, and low in calories.  Make sure to save the greens for your egg scramble or green smoothie.  The soup can be served hot or at room temperature.

3 medium beets, washed and trimmed (save greens for your smoothie!)
2 medium carrots, peeled and trimmed
1 cup organic cultured buttermilk (I use Organic Valley)
1/2 cup fresh squeezed orange juice
1/2 cup plus 4 TB organic whole milk yogurt (Straus Dairy)
1 tablespoon grated orange zest
small bunch of chives, chopped

Put the washed beets in a pot of filtered water and boil for 45 minutes to an hour* or until the beets are soft and can be easily pierced with a fork. *30 minutes in, add carrots. Cool, remove the skins and roughly chop the cooked beets. Drain but save broth.

Combine buttermilk, 1/2 cup yogurt, orange juice, and 1 cup broth in medium bowl.

In food processor, puree beets and carrots.  Slowly add buttermilk mixture and pulse until you reach a creamy consistency (even better if you have a Vitamix.)

To serve warm, transfer soup to medium pan and set to medium heat. Season with salt and pepper.

Pour into 4 bowls, and garnish each with 1 TB yogurt, chives and orange zest.

This post is part of Pennywise Platter Thursday at Nourishing Gourmet

I am part of something new and exciting this week.  Seven fellow food writers are joining together for a “Progressive Thanksgiving Dinner Party“  and you are invited to attend!  Each of us will be offering recipes every day this week comprising an entire holiday meal. You will have several options for each category, depending on taste and food combinations.  Yesterday we started with beverages at Whole Life Nutrition and Gluten Free Organics.  Today I will be presenting an appetizer, along with two more from Book of Yum and Gluten Free Organics.

Goat Cheese with Cumin and Mint – Serves 8-10

This is a holiday favorite each year both for its exotic taste and festive color.  It is simple to make and a definite crowd pleaser.

1 large log fresh goat cheese (about 11 oz.)
2 TB cumin seeds, lightly toasted and crushed
Freshly ground pepper
3 TB extra virgin olive oil
¼ C minced mint leaves, plus sprigs for garnish
1 English cucumber, scored with a fork
½ C pomegranate seeds

Directions
1.    In small bowl, mix goat cheese with cumin, pepper and mint.  (Can be made ahead and refrigerated for up to 2 hours.)
2.    Trim and remove ends of cucumber, then slice into ¼’ inch rounds.  Arrange on serving platter.
3.    Top with cheese mixture and drizzle with olive oil.
4.    Sprinkle pomegranate seeds over top and garnish with extra mint.

> This spread could also be served with gluten-free crackers.

**Here’s the schedule of where to go next for the main course, side dishes and salads…and dessert:

Ali and Shirley will be serving MAIN COURSE on Wednesday, Nov. 18 at Whole Life Nutrition Kitchen and Gluten Free Easily
Diane, Stephanie, Shauna  and Ali will be serving the SIDE DISH/SALAD on Thursday, Nov. 19 at The W.H.O.L.E. Gang, A Year of Slow Cooking, Gluten Free Girl and Whole Life Nutrition Kitchen
Jean, Ali and I will be serving DESSERT on Friday, Nov. 20 at Whole Life Nutrition Kitchen, Gluten Free Organics and Cook4Seasons

>>And for more healthy tidbits and recipes, now you can follow me on Twitter!

I have many posts to share  – and quickly – as the summer produce transitions into fall.  As mentioned in previous notes, here in Napa we are finding the last of heirloom tomatoes, corn and pears…along with new crops of pumpkins, apples and figs.  At the St Helena Farmers’ Market, I bought some of the sweetest corn I have had all ‘summer’ from Long Meadow Ranch.  As the weather provides a bit of chill in the air, I thought it was time for soup.  And so this version of corn chowder was born…

Corn Chowder with Pesto – Serves 4-6

Everyone has their own favorite recipe for chowders.  With this, I puree the vegetables to thicken and use oat milk instead of cream.  No one will know its dairy-free. The best pancetta in the world comes from The Fatted Calf.  For a vegetarian version, omit the bacon and sub vegetable broth for chicken.

Chowder
4 tablespoons butter
1/4 lb. pancetta, chopped, or 1-2 slices bacon
3/4 cup chopped onion
1 garlic clove, minced
1/2 cup chopped celery
4 cups fresh corn kernels, from about 6 ears corn
1 cup diced potato
2 cups chicken stock
3/4 cup oat milk (could also use regular if no dairy issues)
Sea salt and pepper to taste

In a large saucepan (I use my Dutch Oven), melt the butter over medium heat. Add the pancetta and cook until the bacon renders its fat, 3 or 4 minutes. Add the onion and garlic and sauté for 4 to 5 minutes, until soft. Add the celery and cook for 4 or 5 more minutes.

Add corn and potato and cook another 5 minutes. Transfer half the mixture into a food processor or blender and add 1 cup stock. Blend until smooth.

Return mixture to the saucepan, and add second cup of stock and oat milk. Cook over medium-low heat until just simmering and potatoes are tender, about 15 minutes. Adjust seasonings with salt and pepper.

Ladle into bowls and top with any flavor pesto.

]]> http://www.cook4seasons.com/archives/dairy-free-corn-chowda/feed/ 0 http://www.cook4seasons.com/archives/creamy-carrot-curry-soup/ http://www.cook4seasons.com/archives/creamy-carrot-curry-soup/#comments Tue, 31 Mar 2009 21:00:10 +0000 Karen http://cook4seasons.com/?p=957

If it’s Tuesday, it must be another challenge of  ‘what to make for dinner.’  Having just returned from a trip to the southwest (go Giants!), I came home to an empty kitchen with no time to spare. As I raided the fridge, I uncovered a fresh bunch of carrots from Thursday’s delivery, still crisp and sweet.  I always have onions and ginger on hand…and started to sense a recipe for another blender concoction in the making. 

I know I have yet to write about stocking a complete healthy pantry, but suffice it to say that one of the staples in mine is coconut milk.  As a dairy free alternative, I use coconut milk in desserts, stir-fry’s, soups and smoothies.  It is creamy, delicious, and quite healthy. According to Wise Geek, “while coconut milk is high in saturated fat, it is much healthier than other saturated fat products, and the fat is easily metabolized by the body. Coconut milk also offers some particular health benefits. It is anti-carcinogenic, anti-microbial, anti-bacterial, and anti-viral. The main saturated fat that it contains, lauric acid, is also found in mother’s milk and has been shown to promote brain development and bone health. Some hope that coconut milk, with its powerful anti-viral properties, can one day be used in the fight against AIDS.”

The best choice is to use fresh coconut milk (or juice) from the shell, but we don’t always have that luxury (or in my case, time to pull out the hammer;-)  So from a can, choose organic options and go for the whole variety.  Remember, this is healthy fat – the kind that keeps you satiated and nourished – and a little dab’ll do ya.

Creamy Carrot Curry Soup

Makes about 4 cups

I was inspired by a few different recipes from “The Soup Bible,” but ultimately came up with this blend.  You’ll notice I don’t peel my carrots, as they contain so many nutrients. The miso adds a salty component that makes the flavors really pop.

1 TB coconut oil
2 teaspoons curry powder
2 medium cloves garlic, smashed
1 1-inch piece of ginger, grated
1 medium onion, coarsely chopped
1 pound carrots, washed and sliced into 1/4-inch-thick rounds (fairly thin)
1 medium bay leaf
2 1/2 cups low-sodium vegetable broth (homemade is best)
1/2-1 cup coconut milk
1-2 TB miso paste
Toasted unsweetened coconut flakes, for garnish (optional)

INSTRUCTIONS

Heat oil in a medium saucepan over medium heat. Add curry powder and garlic, and cook until fragrant, about 30 seconds.
Add ginger, onion, carrots, bay leaf, and broth, increase heat to medium high, and bring mixture to a boil. Reduce heat to medium low, and simmer until carrots are soft when pierced with a fork, about 20 minutes. Discard bay leaf.
Working in batches, process soup in a blender until smooth. (Be very careful when blending the hot soup, as steam could blow off the blender lid.)
Pour soup into a clean pot and return to the stove over medium heat. Stir in coconut milk and adjust seasoning as needed. Stir in the miso just before serving. Garnish with a few flakes of toasted coconut.

I just picked up my produce box for the week (from Riverdog Farm) and once again, felt like a kid at Christmas.  The surprises each week are so fresh and exciting, accompanied by ‘field notes’ and recipes to aid even a veggie veteran like me.  I will be diving right into the butternut squash and preparing another favorite dish from “The Soup Bible” for Soup-er Bowl this weekend. It’s a simple, smooth, seasonal soup (say three times fast) which is ‘mighty’ flavorful, ‘packed’ with nutrients, and ‘scores big’ with my family every time.

Butternut squash is one of the highest vegetable sources of ALA, an Omega 3 fatty acid which is very good for the heart (more heart healthy foods coming next month.)  It’s also high in fiber (1 cup = 6 grams) and low in calories (80.) The orange color of this winter squash is the phtyonutrient that provides large amounts of vitamin A – not only good for the eyes, but also the lungs – which can become particularly congested this time of year.  Being high in antioxidants helps reduce free-radicals (not the ones in your TV room,) and sleep producing trytophan…so consider serving the soup during the most exciting part of the broadcast: commercials!

Butternut Squash Soup
Serves 4

To prepare the squash, use a vegetable peeler and a good sturdy knife.  Don’t worry about being precise with your cuts since it’s going into the blender, but try to get the pieces uniform in size for cooking time.

2 TB butter or olive oil
2 medium onions, chopped
3 C peeled, seeded and cubed butternut squash
1 1/4 quarts organic or homemade chicken stock
1 1/2 C cubed organic potatoes (I use half sweet and half Yukon golds)
1 tsp. paprika (you can try smoked paprika for more flavor)
1/2 C organic whipping cream (or plain yogurt) – optional
2 TB fresh cut chives

Melt butter or oil in large saucepan or dutch oven.  Add onions and cook for about 5 minutes.
Add squash, stock, potatoes, and paprika and bring to boil.  Reduce heat to low and simmer for about 35 minutes until all veggies are soft.
Pour soup into food processor or blender and process until smooth.  Return to pan and stir in cream or yogurt, if using. Season with salt and pepper and reheat slowly.
Stir in 1 TB chopped chives just before serving and save some for garnish.

This recipe is featured in the Nourishing Gourmet’s Soups and Stews Carnival.

Eating Well offers up a hearty soup recipe, where antioxidant and calcium-rich collard greens and fiber-packed black-eyed peas have a starring role. Legumes are also a great source of low-fat protein so there’s no need for loads of ham or salt pork.  A small amount of bacon lends a wonderful smoky flavor.  Or, you can skip the bacon and substitute vegetable broth for chicken broth for a delicious vegetarian dish.

Black Eyed Pea Soup with Greens
1 tablespoon extra-virgin olive oil
1 large onion, diced
1 large carrot, sliced
1 stalk celery, sliced
5 cloves garlic (4 sliced and 1 whole), divided
1 sprig fresh thyme
1/4 teaspoon crushed red pepper, or to taste
4 cups reduced-sodium organic chicken broth
1 15-ounce can diced tomatoes
5 cups chopped collard greens or kale leaves (about 1 bunch), tough stems removed
1 15-ounce can black-eyed peas, rinsed
2 slices cooked bacon, finely chopped and cooked crispy

(All produce organic and local whenever possible.)

1. Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.
2. Serve the soup topped with bacon and cheese toasts (optional.)

Makes 6 servings, about 1 1/3 cups each

NUTRITION INFORMATION: Per serving: 192 calories; 6 g fat (2 g sat, 3 g mono); 13 mg cholesterol; 23 g carbohydrate; 12 g protein; 5 g fiber; 518 mg sodium; 253 mg potassium.
Nutrition bonus: Vitamin A (50% daily value), Vitamin C (25% dv), Fiber (16% dv).

In leaving you with this final post of 2008,  I sign off with a bundle of gratitude for your continuing support.  Just like our incoming president has projected, there will be a few changes here based largely on your input.  I will endeavor to provide more nutritional data when available; and will offer at least one post per week that will focus on personal and/or environmental health.  Of course, the seasonal recipes will be ever flowing as I continue my quests in the kitchen.

But I do love to hear what topics are of most interest to you.  That is my ultimate wish for the coming year.  What about you?

Happy New Year, everyone!

I’m sure another recipe is the last thing on your mind right now, but this is a tasty soup which could almost be classified as healing. Plus it is WAY easy! I have made this several times, playing with different herbs and types of miso.  Me-what?  Miso is a fermented soybean paste which has a salty component and can be used in soups, salad dressings, even guacamole.  Miso has incredible health properties.  It contains up to 20% protein, stimulates digestion, and adds flavor without adding fat or traditional sodium content.  Miso is also known to promote alkaline in the body and has been used to treat certain types of heart disease and cancers.

Green Soup

1 bunch organic spinach
1 medium avocado
3 cloves garlic (pressed)
1 TB miso
1 TB raw tahini (sesame seed paste)
2 cups warm water

Put all ingredients into blender and whirl away.  Serves 2.

I also use cilantro or parsley, cumin…depending on what I have on hand.