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Shaved Fennel & Zucchini Salad

In Nutrition, Recipe on April 17, 2016 at 8:50 pm

“Sometimes I can feel my bones straining under the weight of all the lives I’m not living.”
~Jonathan Safran Foer, Extremely Loud and Incredibly Close

shaved fennel salad

Shaved fennel & zucchini salad with pine nuts & feta

This list, NYT 100 Notable Books of 2014, makes me panic because I want nothing more than to spend my whole life reading every book of note. And I also want to take every yoga workshop continuing to see what my body can do. And I also want to be present for my children and inform and enrich their lives with my mothering. And I also want to cook wildly interesting food and host an endless stream of al fresco dinner parties where we discuss, into the wee hours of the night, ideas and books and yoga and parenting. And I want. And I want. And I want. How many lives can I stuff into this particular wild & precious one?

Surely, I am not the only one who has been overwhelmed with endless desires and continuous striving. When is enough enough? Contemplate that while you methodically piece together this simply delicious salad and let me know what you come up with…

1 medium-large zucchini, sliced into paper thin coins (a mandolin is helpful)
2 small fennel bulbs, trimmed and shaved paper-thin (again, a mandolin is key)

shaved fennel salad ingredients

Salad before adding dressing

2/3 cup loosely-chopped fresh dill
1/3 cup fresh lemon juice
1/3 cup extra virgin olive oil
fine grain sea salt

1/2 cup pine nuts, toasted
Feta cheese, crumbled

Combine the zucchini, fennel and dill in a bowl and toss with the lemon juice, olive oil and 1/4 teaspoon salt. Set aside and marinate for 20 minutes, or up to an hour.

When you are ready to serve the salad, spoon zucchini-fennel mixture over arugula in a large bowl. Top with pine nuts and sprinkle with feta.

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Beat the Sugar Blues

In Nutrition, Recipe on January 7, 2016 at 4:35 am

sugar cookie

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.” ~Marcel Proust

It’s the new year and everyone is suddenly “cleaning up” their act. The list of restrictions and no-no’s add up and SUGAR might be on 2016’s list of banned foods. Taking a hard look at your sugar consumption is always a good idea. Merely shining the light of awareness on an issue automatically changes the situation.

Eliminating sugar cold-turkey is quite difficult; however, making a real attempt at reduction is a worthy use of your intention and effort. If you are one of the few who still aren’t convinced that sugar is harmful, check out this and this and then get back to me when you’ve left the land of denial.

Here are some suggestions for scaling back your intake and reducing sugar cravings as well as a recipe to help you ease into healthier options that include a bit of sugar  along with a bunch of healthy other stuff like fiber and healthy fats to balance out your blood sugar.

Get honest about your relationship to sugar. Decide what level of importance you will give to this topic. Maybe it’s just not a priority for you. Maybe other issues in your life require more attention at this time. That’s OK, just demonstrate consistency with whatever approach and focus you choose.

hot chocolateMake sure you are getting enough carbohydrates as well as enough calories. Calorie deficits create cravings for fast energy sources (sugar!). It is very common to under-nourish yourself just enough to NOT lose significant weight but instead instigate late evening carb cravings due to lack of sufficient calories. Fueling yourself with plenty of HEALTHY carb calories from whole fruits, vegetables, whole grains and beans will keep sugar cravings at bay.

Natural consequences. Maybe you are a bit of a masochist or need to be smacked upside the head before you make a change? If that sounds familiar, then allow yourself an opportunity to OD on sugar and suffer the consequences. Dehydration, headache, fatigue, need for more sugar – sound like an addict yet? The only permanent damage is the vivid memory of your choices.

Treat sugar as an actual “treat”. It’s become such a staple in our diets that we eat it daily instead of occasionally. Know which seemingly healthy foods have added sugars (yogurt, muffins, energy bars, cereal) and which are too high in natural sugars without the benefit of fiber (fruit juice, refined grains & flours). Combine protein and fat with all carbohydrates to curb the sugar spike & crash. Fiber helps with this issue as well.

If you feel unqualified to make decisions regarding this topic, The Nutrition Source by Harvard School of Public Health is great website with very accessible information for making healthy food choices based on science.

You can feel good about these muffins and so will your family. My kids declared these to be “delicious” and asked “when are you going to make these again?”

Winter Weather Muffinsmuffins - dry ingredients

1.5 cups white flour

3/4 cup ground flaxseed

3/4 oat bran

2 tsp baking soda

1 tsp baking powder

1/2 tsp salt

2 tsp cinnamon muffins - fruits and seeds

1 1/2 cups grated carrots

2 apples, peeled and diced

1/2 cup golden raisins

1 cup brown sugar

3/4 cup milk (cow, almond or soy)

2 eggs, beaten

1 tsp vanilla

Hemp or sunflower seeds (for muffin tops)

Combine dry ingredients. Combine milk, eggs, sugar and vanilla. Pour liquid into dry. Mix until moistened (don’t over-mix). Fold in carrots, fruits, and nuts.muffins - winter weather

Fill greased muffin tins to about 3/4 of the way then sprinkle with 1/2 tsp hemp or sunflower seeds. Bake at 350 for 12-15 mins. Smother with butter and enjoy! 

If nutrition is your thing then read this: good source of fiber, vitamin A, thiamin, manganese, and omega-3s.

1 muffin = 203 kcals, 9g fat, 8g sugar, 5g fiber, 6g protein.

Ottolenghi’s Green Gazpacho

In Mindfulness, Nutrition, Recipe, Yoga on September 11, 2015 at 4:15 am
green gazpacho on grass

The greenest of green gazpachos

“Sometimes your only available transportation is a leap of faith.” ~Margaret Shepard

Last night I took a yoga class from one of my very favorite teachers and she prefaced her class by acknowledging that life throws you many twists and blind turns which require faith and surrender in order to find the flow in the midst of uncertainty. She promised us that all the weirdness was leading up to something. Of course, she was referring to the vinyasa flow she was about to subject us to but, at the same time, she was asking us to acknowledge this parallel to life.

It’s been three months since I’ve posted. This is not due to writing drafts and failing to publish (although I still have an embarrassing backlog). Creativity was a luxury that I could not afford recently with my energy going to more practical matters. I’m finally pulling out of that period but not without a significant (and somewhat permanent) rearrangement of my daily life and routines. Well, to be fair, this hasn’t happened quite yet but I am already preparing for it. I’ll reveal more as a I fully wrap my brain around it and accept that I cannot see the future of this blind turn.

green gazpacho ingredients

All this green goodness goes straight into your processor or blender.

A heat wave is scorching San Diego right now and since the weather is usually so darn perfect year-round, many of us don’t have air conditioning. We aren’t used to the weather affecting our lifestyles let alone even being a discussion topic. Needless to say, there is a lot of whining going on and very little cooking. Gazpacho is a nice change from constant salad consumption – you get your greens but you don’t have to chew them!

This cold soup recipe is perfect for people who don’t usually like gazpacho. No tomatoes mean no acidity and no lingering urge to eat it with tortilla chips. There is something oddly addictive about this soup from Chef Ottolenghi’s cookbook – Plenty More. You can’t find the recipe online, only the ingredients, but, since it’s a gazpacho, the instructions are pretty intuitive: put everything in a blender and push the ‘on’ button. I didn’t follow the ingredients list exactly and will indicate where I deviated below:

Serves 6 (at least!)

2 celery stalks (including leaves)

2 small green peppers, seeded

6 mini cucumbers, peeled (I used Persian so I didn’t peel)

1 green chile (I chose a large jalapeno)

4 garlic cloves

1 tsp sugar (I used brown)

1.5 cups walnuts, lightly toasted

Parsley and Basil: Original recipe indicates 2 TBSP of parsley but I love its fresh, cleansing taste so I added a large handful of parsley while completely eliminating the basil (1 cup). I like basil but I guess I like parsley more – you decide. Maybe next time I will do a handful of each herb.

4 TBSP balsamic vinegar (original recipe calls for sherry vinegar but I prefer the caramelized sweetness of balsamic and perhaps this is the source of the addiction)

1 cup olive oil

3 TBSP greek yogurt (full-fat)

1 cup water (Ottolenghi uses 2 cups and 9 ice cubes. I like the taste with only 1 cup water so I stopped diluting)

salt & pepper

green gazpacho on the beach

Seagulls love this gazpacho too!

Croutons: toss cubes of sourdough baguette with olive oil and salt and bake at 375 for about 10 mins. Ottolenghi also added 3 slices of sourdough bread to his gazpacho but I left bread for the toppings only.

Directions:

1. Cram EVERYTHING GREEN (and garlic) into your processor first (leafy stuff on bottom, chunks on top)

2. Run it until its get really liquid-y, adding the one cup of water, if needed

3. After the veggies are fully processed, add balsamic, sugar, olive oil, and yogurt

4. Last, add the toasted walnuts and pulse until the texture suits you.

I like this soup best at room temp or only slightly chilled. The flavors aren’t as nuanced straight out of the fridge and, the fats, olive oil and walnuts, are best at room temperature as well.

Recommended consumption: on the beach with an icy Rose´

Blackberry-Peach Buttermilk Cobbler

In Recipe on June 20, 2015 at 3:28 am
cobbler with pie server

Cobbler with summer fruits going fast!

Not vegan. Not gluten-free. Not sharing.

This recipe (originally from here) uses white flour and buttermilk, not exactly the most fashionable of ingredients these days. But this buttermilk cobbler isn’t really “bad” for you as it contains very little added sweetener, only two tablespoons of maple syrup, along with tons of summer fruit. All of it’s amazing sweetness and goodness comes from the seasonal fruit purchased at my local farmers market. If you want to always eat at the apex of flavor (um, yes, please!), you’ll want to always buy from local farmers at one of the 50+ certified farmers markets in San Diego County operating year round. Seriously. So spoiled.

I’m sure this can easily become a vegan dish by someone inventive and crafty. I didn’t want to modify it this time. It was perfect as is (for me) so I didn’t mess with the formula. Feel free to make it as presented or try your hand at substitutions. Delicious and perfect for a weekend brunch and holds up well overnight.

peaches and blackberries

Peaches and blackberries tossed with maple syrup.

2 TBSP maple syrup

1 tsp cornstarch

2 peaches, pitted and sliced

6oz blackberries

1/4 cup (1/2 stick) butter

1 cup all-purpose flour

2 tsp baking powder

1/4 tsp sea salt

1 1/4 cups low fat buttermilk

Preheat oven to 375°F. Whisk together maple syrup and cornstarch. Add peaches and blackberries, toss gently to coat and set aside.

Put butter into an 8-inch round/square glass/metal pan. Heat in oven just until butter is melted then remove and set aside.

cobbler whole

Easy as pie!

Mix together flour, baking powder and salt. Stir in buttermilk and mix until just combined to make a thick batter. Pour into pan over melted butter without stirring. Scatter fruit mixture evenly over top of batter and bake until golden and bubbly, about 45 minutes.

Super Green Silent Quinoa Salad

In Mindfulness, Nutrition, Recipe on June 7, 2015 at 3:04 pm
green quinoa salad

Green Quinoa Salad

“The world is full of magic things, patiently waiting for our senses to grow sharper.” ~W.B. Yeats

Silence is golden. And not just at the movie theater. I am speaking about intentional silence. Not silence because you live alone and didn’t leave the house all weekend. I tried being purposefully silent.

For 27 hours and 45 minutes, I went entirely without electronic and verbal communication.

In my own home, on an ordinary weekend, I spontaneously designed a mini, silence retreat. Since I had attended longer, silence retreats with groups at Zen Buddhist centers in the mountains outside LA and ashrams in India, I thought to myself – I’ve got this, it’s only one day – failing to take into account how supportive it is, both energetically and physically, to attend an organized retreat with others. Everything is set up for your success. The environment and everyone in it is dragging you along to finish line with their earnest intentions of spiritual salvation.

So why bother trying this on my own? Why would I or anyone want to do this? Aren’t there many more “fun” things one could be doing with their weekend? Well, cost and convenience, for one. But, also, because I really needed it. I was actually craving it. And I found it to be an accessible undertaking all on my own.

sound of silence

The sound of silence…

At organized silence retreats, journaling and reading are strongly discouraged. You are instructed not to give your mind anything to hold on to or work with. Without distractions your mind goes ballistic and roves wildly and aggressively from topic to topic. The resistance hits a fever pitch within the first 24 hours and right when you’ve decided to sneak out of your bunk in the middle of the night and haul ass home so you can at least talk – or something – everything goes quiet and you are flooded with joy as well as relief.

Since this at-home silence retreat was only approximately 24 hours, I allowed myself the luxury of cooking as a distraction. This recipe is perfect for focusing your attention at the task at hand rather than letting your mind wander into the future or fantasy (those might be the same thing!). The making of the herb paste is tedious (really tedious) but only if you are focused on finishing. If you merely focus on individually separating each leaf from each stem, one leaf at a time, it becomes very meditative and quite Zen. Cooking in a gentle and mindful manner while being conscious of your thoughts leads to super duper delicious food.

Ingredients:

2 cups quinoa

2 onions, peeled and very thinly sliced into rings
2 TBSP (I like more) olive oil
1/2 – 1 tsp ground cumin (or toast and grind your own seeds)

Herb paste
1/2 cup parsley
2 cups cilantro
1/2 cup dill
1/4 cup tarragon
1/4 cups mint, fresh
3 TBSP olive oil (try citrus-infused olive oils)

1 cup shelled pistachios (or sub tamari toasted pepitas)

3 cups baby arugula (1 box works great)

Cook quinoa in 2 cups of water in a rice cooker or on the stove-top until all water is absorbed. Allow to sit for 5-10 minutes after cooking and then fluff with a fork.

herbs

Herbs for green paste: dill, cilantro, tarragon, mint, parsley

Use an immersion blender to process de-stemmed herbs and oil until very smooth. Can be made up to 2 days ahead of time. I recommend making a large batch and freezing for future use. You can stir this paste into almost anything to add tons of flavor. And, yes, the herb paste is very tedious to make. So (if you aren’t on a homegrown silence retreat) put on some music, get really zen, maybe have a glass of wine, and hyper-focus on separating tiny leaves from their stems.

It can be a good idea to do this part the night before. Store the de-stemmed herbs between damp paper towels in plastic baggies. Herb paste can be stirred into greek yogurt as a topping for grilled fish or whipped into hummus or spread on sandwiches.

Meanwhile, in a small frying pan, heat oil and add cumin. Add onions and sauté over medium heat until soft and golden brown.

Add the herb paste to the fluffed quinoa and use fork to thoroughly combine. Add the hot onions to the arugula and toss well. Then add green quinoa and mix well. Lastly, top with pepitas or pistachios. Serve immediately or chilled.

Spinach & Kale Soup with Tahini-Dressed Chickpeas

In Nutrition, Recipe on May 15, 2015 at 2:35 am

“If you do not change direction, you may end up where you are heading.”~Lao Tzu

frozen soup

Leafy green soup with tahini and chickpeas

Hey there! Not all “processed” food is bad.

Stocking your freezer with frozen fruits and vegetables is an easy, affordable way to get more servings of these plants into your diet. Frozen fruits and veggies can be just as, if not more, nutritious than fresh fruits and veggies. This is because nutrients are lost in the process of harvesting, packaging, storing, transporting, and then displaying fresh produce. Vitamins and minerals can be sensitive to heat, light, and oxygen or, in the case of vitamin C, all three!

Vitamin C is a potent antioxidant and is doing it’s neutralization job by reacting with the oxidants of heat, light, and oxygen. The easy loss of vitamin C is a case for cutting and peeling your fruit immediately prior to consumption to reduce nutrient loss as well as a case for shopping at your local farmer’s market where the time that lapses between harvest and purchase is as short as possible. Additionally, think about how much time your fruits and veggies spend in your refrigerator before consumption.

On the other hand, commercially-processed frozen foods are often flash-frozen very soon after harvest in a process which retains a maximum amount of nutrients and superior levels of antioxidants compared to fresh produce. Additionally, since these fruits and veggies are intended to be frozen soon after picking, they are left to naturally ripen longer than a fruit or veggie that needs to be transported and stored and, possibly, artificially-ripened. More time to naturally ripen equals, again, higher levels of nutrients and antioxidants.

You know what I’m talking about, you have about 36 hours to consume those strawberries that you bought at the farmer’s market before they go soft and smelly on you; however, the plastic box from Costco lasts at least 4 days in your fridge but never tastes quite as sweet and fragrantly delicious as the ones from your local farmer. Well, those frozen strawberries will have a taste closer to the farmer’s market strawberries along with the superior nutrient profile. Admittedly, you will lose out when it comes to texture. Which is why frozen fruits and veggies are perfect for soups, smoothies, and baked dishes where texture isn’t quite as important.

frozen veggies

Frozen veggies: affordable, storable, and super nutritious.

With all the being said, this soup is delicious as well as nutritious and features easy, affordable, long-storing, frozen vegetables!

The other main ingredients (chickpeas, veggie broth, and tahini) are all shelf-stable, potentially allowing you to stock your freezer and pantry with all the necessary ingredients (just pick up lemons and parsley) so you’ll be ready to make this soup at a moment’s notice.

2-3 tbsp extra virgin olive oil
1 onion, finely chopped
4 cloves garlic, finely chopped
1 tsp dried chili flakes
16 oz frozen spinach
16 oz frozen kale
1/2 tsp ground nutmeg
4 cups vegetable broth
sea salt & freshly ground black pepper, to taste

Preparing the soup: Heat oil in large saucepan. Add onion, garlic and chili, lower the heat and let stir for a couple of minutes or until softened. Stir occasionally. Stir in spinach, kale and nutmeg and gently cook for 1 minute. Then broth and cook for 20 more minutes. Blend it silky smooth with an immersion blender and season to taste.

3 TBSP tahini
3 3TBSP extra virgin olive oil
1 organic lemon, juiced
1 small handful fresh flat-leaf parsley, finely chopped
sea salt & freshly ground black pepper, to taste
15 oz (1 can or 2 cups) chickpeas/garbanzo beans

Preparing the Chickpeas: Whisk tahini, oil and lemon juice together in a mixing bowl. Add parsley, salt and pepper and stir to combine. Add the chickpeas and mix it all up with your hands, make sure every single chickpea is coated. These just get yummier the longer they marinate so make ahead and enjoy for days. Another option for the tahini-dressed chickpeas: toss over hot soba noodles cooked with carrot peels.

Moroccan Carrot & Garbanzo Bean Salad

In Nutrition, Recipe on May 7, 2015 at 10:03 pm

“Life is a long preparation for something that never happens.” ~William Butler Yeats

peeled carrots

Carrots ready for the mandolin

Scientific inquiry has finally figured out why we consume sugar in response to stress. Apparently sugar reduces levels of cortisol, the stress hormone. For the general public, this big reveal was kind of a “so what?” or “duh!” moment. Any super stressed-out human being has known that they feel soothed after eating sugar. However, scientists and nutritionists are excited because perhaps understanding metabolic pathways sensitive to sugar will lead to answers for treating stress-related conditions.

moroccan salad

Carrots, mint, dried fruit.

It seems the human condition is forever chasing the solution to reducing stress levels because, well, stress will kill you (recommended reading: Why Zebras Don’t Get Ulcers). And, unfortunately, so will our most easily abused response to stress, sugar. When you are listening to Pink Floyd on a gloomy May Gray day (as I will admit to now), the inclination is to reach for something comforting. I recommend backing away from the dessert items (even if it is Chia Pudding) and embracing soothing sugars in the form of complex carbohydrates and fiber such as a salad of beans, root veggies, and dried fruit.

Yes, I am being serious. This approach is just as effective without the dreaded sugar hangover along with guilt. Luckily, this comfort food salad gets better with time so make a batch, store in the fridge and break it out for emergencies. All the sweet carbs – garbanzo beans, dried apricots & plums, and carrots – break down getting all mushy and marinated in the cumin, oil, lemon juice, and honey – yum!

Serve tossed with arugula and chopped almonds as a salad or layer it on a romaine leaf (a ala Salmonberry Spread) with avocado and more cayenne. Drink hot mint tea while consuming. Perfection. Here it is…

Dressing: 1 TBSP cumin seeds

1/3 cup extra virgin olive oil

2 TBSP fresh lemon juice

1 tablespoon honey

1/2 tsp sea salt

1/8 tsp cayenne pepper

cumin and oil

Toasted and ground cumin seeds with olive oil.

Salad: 2 cups carrots, sliced whisper thin on a mandolin (shredded works too)

2 cups cooked garbanzo beans (or one 15- ounce can, drained and rinsed)

1/3 cup dried plums, chopped

1/3 cup dried apricots, chopped

1/3 cup fresh mint, torn or chopped

To make the dressing, first toast the cumin seeds in a dry skillet until fragrant and lightly browned, a minute or two. Let cool, and grind to a powder with a mortar and pestle. Yes, this is more work but totally worth it.

In a bowl or jar, whisk together the olive oil, lemon juice, honey, ground cumin, salt, and cayenne pepper. Set aside.

In a medium bowl, combine the carrots, garbanzo beans, dried fruit, mint. Gently toss with dressing until everything is evenly coated and refrigerate. Store for up to 3 days in the fridge.

moroccan carrot salad

Serve on a romaine leaf topped with avocado and cayenne.

Green Soup

In Mindfulness, Nutrition, Recipe on April 8, 2015 at 3:48 am

“Don’t wait. The time will never be just right.” ~Mark Twain

green soup - cilantro in pot

Start with cilantro and a big pot

I’m so sick of waiting for the perfect time. To say what’s on my mind. To write what’s on my heart. To learn that new skill. To move into the perfect house. To take that trip. To be good enough. To feel safe. But then I realized that I’m not waiting. I am slowly moving in that direction with daily micro decisions and just mere thoughts of how badly I want to be there, feel that, know it. Slowly it (all that I want and desire) is coming to me and, when I take the time to realize this, the sheer gratitude takes my breath away. This grateful recognition would not be felt, if I had not deliberately slowed things down from all the wanting and striving and hoping and pushing and pulling and yearning. Consciously choosing throughout the day to do what feels aligned to me (and only me – no advice or input from anyone else) is the most direct way to stay on the path meant for me. The only path that feels right and that comes to me with grace and ease.

I have no idea what this has to do with making green soup but I just had to say it and I wasn’t going to wait.

Spring has sprung and so have the greens! Although the birds are chirping and there are more sunlight hours, it is still a bit chilly so this soup allows you to get your fresh greens and still feel warmed from the inside out.

1 bunch chard

1 bunch kale

green soup ingredients

Kale, chard, scallions, and cilantro

4 to 5 green onions, sliced, white and green parts

1/2 cup loosely packed cilantro

1 -3 tsp sea salt

1 medium potato (whatever type suits you)

1 medium yellow onion

1-3 TBSP olive oil

1 – 6 cloves garlic, smashed with the back of your knife

Some vegetable broth

Meyer lemons

Freshly ground black pepper

Cayenne

Wash the greens thoroughly, trim off their stems, and slice the leaves. Combine the chard, kale, green onions and cilantro in a large soup pot with 3 cups water and a teaspoon of salt. Peel the potato, cut it into small pieces, and add it to the pot. Bring the water a boil, cover and let the soup simmer for about half an hour.

green soup - caramelized onions

Caramelized onions

Meanwhile, chop the onion, swirl the olive oil in a cast-iron skillet, and cook the onion with a sprinkle of salt over medium flame until it is golden brown and soft. This will take up to half an hour. Don’t hurry; give it a stir once in a while, and let the slow cooking develop the onion’s sweetness. Don’t be afraid of oil and salt. As long as they don’t come in the form of a potato chip, they are not to be feared. Add the caramelized onion to the soup.

Using the same skillet, pile up the smashed cloves of garlic in the middle of the pan and pour some oil over them and generously salt. Let them sizzle and smell good, then add the garlic to the pot and simmer the soup for 10 minutes more.

Use an immersion blender to puree the soup but don’t over process, potatoes can turn gummy it you work them too much. Add only as much broth as you need to thin it to the consistency that works for you. I just added a splash or two of broth. Lastly, squeeze half a Meyer lemon and plenty of fresh ground black pepper into the pot and perhaps a pinch of cayenne.

green soup - final

Drizzle with fruity olive oil & fresh cracked pepper

 To serve garnish with a drizzle of fruity (blood orange?!) olive oil…delicious.

Creamy Cauliflower & Red Pepper Soup

In Recipe on February 25, 2015 at 5:46 am

cauliflower red pepper soup

This beautiful, pale orange, soup with pretty pink flecks is so sweet and creamy that I ate it for breakfast with smoked salmon and avocado. You’re not going to find a hater for this soup, unless it’s my 7-year-old son.

1 TBSP coconut oil

1 – 5 cloves of garlic, smashed with back of knife

1 red pepper, cored and diced

1 potato, peeled and diced

1/2 a large cauliflower, chopped

2 cups vegetable stock

1 cup coconut milk (full fat)

1 bay leaf

1/2 tsp salt

1/4 tsp coriander

1/4 tsp cumin

cauliflower red pepper soup ingredientsHeat oil over medium heat. Add garlic and red pepper, cooking down until the pepper is softened, 8 to 10 minutes.

Add potato – I used a Japanese sweet potato with purple skin and butter-colored flesh but choose any potato you like – cauliflower, stock, coconut milk, bay leaf, salt, and spices.

Bring to a boil, then lower heat to a simmer for about 15 minutes, stirring occasionally and mashing chunks with a wooden spoon as the potato and cauliflower soften.

Remove bay leaf and use an immersion blender to puree the soup. Add more veggie broth, if needed.

Garnish with chopped almonds and cilantro for added texture and flavor.

Spring Pea Soup with Mint & Coconut

In Recipe on February 25, 2015 at 5:25 am

mint pea soup

This soup is ridiculously easy and so delicious you’ll be caught moaning when you eat it. And, excepting the mint, most ingredients you already have on hand making this a very spontaneous soup.

1 TBSP coconut oil
1 onion
2-5 cloves garlic
2 cups shelled fresh peas or 16oz bag frozen peas (thawed)
1 tsp sea salt
10 sprigs fresh mint
1.5 cups vegetable broth
1.5 cups full-fat coconut milk

mint pea soup ingredientsCoarsely chop the onion and smash the garlic cloves with the back of your knife.

Heat coconut oil over medium-low heat. Add onions and garlic and slowly cook until golden and caramelized, about 20 minutes. Take your time with this step – it adds a depth of flavor. The rest of this recipe is cinch and you’ll be done with the soup in no time at all.

Add the vegetable broth, peas, salt, mint and coconut milk and bring to a bare simmer. Turn off the heat. Using an immersion blender, blend until smooth. Add extra veggie broth, if desired.

Garnish with fresh ground pepper, cayenne, curry powder, or nothing at all.