Month: November 2021

Strawberry Banana Nice Cream

Imagine a world where eating creamy ice cream is actually good for you instead of bad. Imagine a world where you can lick the plate clean and have seconds without feeling one bit of guilt. Imagine being told that the more you eat the healthier you are. This can’t be real, right? Wrong.

I wish I could take credit for the genious invention of “nice cream.” I first found out about it a few years ago while reading Dr. Michael Greger’s bestseller book “How Not to Die.” This was a recipe he put in his cookbook. The term nice cream was originally coined to describe a soft plant-based confection made by whipping frozen chunks of bananas and sweet fruits into a creamy delectable custard-like consistency. It is dairy, sugar, fat, sodium and preservative free, low in calories and not processed. With so many people wanting to eat healthy restaurants are now serving nice cream on their dessert menus. In fact, there’s even a Nice Cream Food Truck based in Southern Florida that serves this plant based ice cream with plant based toppings like granola, cocoa nibs, nuts and berries!

You scream, I scream, we all scream for ice nice cream!

Ingredients

  • 2 frozen bananas
  • 1 1/2 cup sliced strawberries
  • 1/3 cup walnuts
The base is always frozen bananas but get creative with your sweet fruits and additional ingredients. Blueberries, cherries and pineapples work well. I have also made this with pumpkin and dates. If you want a little extra sweetness add date syrup which is a completely whole food and natural sweetener. How about adding fresh coconut, pecans or cocoa nibs on top? Get creative. There are so many possibilities.

Directions

  1. Cut over-ripe bananas in pieces, place in a zip lock bag and freeze for at least 2 hours. Tip: Never ditch overly ripe bananas. I always have a bag of frozen bananas in my freezer for when I get the taste for nice cream. They can be kept frozen for about 1 month. If the bananas are completely frozen solid I would keep them out at room temperature for 5 minutes to thaw them out a bit.
  2. Place bananas, strawberries and walnuts in a blender and whip until smooth and creamy. Lastly, I add a few more cut up strawberries and blend together slightly so the pieces still stay intact. Serve and enjoy! Nice cream can be made in advance and frozen in a large container or put into individual serving size containers.

My Mom’s Christmas Eve Mushroom Soup

A special dedication to my mom

This recipe dates back to childhood. It was a favorite of my sister Joyce and I. Funny, I haven’t thought about this soup in all of forever but recently I had a dream that we were all sitting around the dining room table and mom was serving this soup. Isn’t that crazy how past memories way back from childhood resurface during the deep of REM? In the dream I remember Joyce being the taste tester as mom gradually added more and more vinegar until the perfect level of sourness was achieved. I was always jealous of that. I mean why was Joyce always the taste tester???

The original recipe was from the Slovak-American cookbook that mom lovingly bought for each of her three girls. She made some changes though. Intead of saurkraut juice she used white vinegar. My mom was smart. Saurkraut juice is freakin high in sodium. She also added Acini De Pepe “stones of grape” pasta which gave the soup more substance. Three additional change that I made were, instead of using butter to make the roux, I used extra virgin olive oil. Now I know this blog is about no salt, oil or sugar but this is one recipe I had to make a compromise. The second change I made was using whole wheat flour instead of white flour. The last change was I added an extra cup of water to account for the pasta . Despite the changes I made I honestly feel the final product was a 100% match to my childhood soup.

Ingredients

  • 1 pound fresh white mushrooms
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. flour
  • White vinegar to taste
  • 1 – 2 tsps. ground black pepper
  • 1/3 onion
  • 3/4 cup Acini De Pepe pasta
  • 5 cups water

Directions

  1. Wash mushrooms then cut up in small pieces. Cook in 1 quart water until tender. Do not discard the mushroom water. Add the pepper.
  2. Brown flour in olive oil until light brown. Add the onions and brown. Add 1/4 cup water, bring to a boil while stirring. Strain. Add to the mushrooms and mushroom water. Simmer for a couple minutes.
  3. Add the Acini De Pepe pasta and simmer 10 more minutes (or until the pasta is cooked).
  4. Slowly add the white vinegar 1 tbsp. at a time until desired sour level is achieved.
Mushrooms, onion, black pepper, Acini De Pepi pasta (not pictured)
My American-Slovak cook book. Thank you mom. I love you.
Recipe with notes taken from my sister that were dictated by mom
I loved when my mom wrote us recipes and added special notes

Creamy Cilantro & Cashew Dressing

The possibilities are endless when making a whole food, plant based, no sugar, oil or salt dressing. The more I experiment the more I am able to whip up some awfully tasty creations that are actually healthy for you to eat. Imagine that – a dressing where the more you eat the healthier you are! It’s absolutely crazy. This creamy, oil-free, dairy-free, salt-free dressing is one of my favorites on salads, baked potatoes and roasted veggies. I hope you enjoy as much as I do.

Creamy Cilantro & Cashew Dressing

Ingredients

  • 1 cup raw cashews
  • 1/4 – 1/2 cup water (depending on your desired thickness)
  • 1 cup fresh cilantro
  • 3 cloves minced garlic
  • 3 tbsps lemon juice
  • 1/2″ serrano pepper
  • 1 tsp hot sauce
  • 1/4 tsp ground black pepper

Directions

  1. Bring a pot of water to boil. Toss in the cashews and cover the pot. Soak for 30 minutes. NOTE: The longer you soak in the hot water the softer they become. The softer they are the creamier your dressing.
  2. Add cashews and water to a high speed blender until creamy. Start off with 1/4 cup water. You can always add more add the end of the recipe if you prefer a thinner dressing.
  3. Add the cilantro, garlic, lemon juice, serrano pepper, hot sauce and black pepper. Blend until smooth and creamy.

Slow Cooker Hearty Vegan Beefless Stew

Imagine coming home from work on a frigid snowy December day to the smell of a delicious stew that’s been cooking all day. You pull off your boots, coat, hat and gloves, take a steamy shower and get into flannels. You build a roaring fire and now it’s time to fill up your bowl and stomach with hearty vegan stew.

I’ve been making this stew for decades and it continues to be a favorite winter meal request by my hubby. I can’t take complete credit for the recipe though. It is my father-in-law’s beef stew recipe (minus the beef).

Ingredients

  • 1 28oz. can whole tomatoes (including juice)
  • 2 cans low sodium Campbell’s tomato soup plus 1 can water
  • 1 package lipton onion soup mix
  • 2 stalks celery cut in pieces
  • 4 large carrots peeled and cut in 1/2″ rounds
  • 1 cup fresh green beans cut in pieces
  • 1 can whole mushrooms drained
  • 1 medium onion peeled and chopped
  • 2 large white potatoes peeled and cut into 3/4″ cubes
  • 1 tsp. Worchester sauce
  • 1 1/2 tsp. black pepper
  • 1 tbsp corn starch

Directions

Add all the ingredients to the slower cooker and mix together. Cook on low for 8 hrs. or high for 4 hrs. Prior to serving add the cornstarch to thicken the stew a bit.

Note: There is sodium in the Lipton onion soup mix. Here is a recipe from thecountrycook.net to make a sodium free version

  • 1/4 cup dried onion flakes
  • 2 tbsps sodium free beef boulion granules
  • 1/4 tsp onion powder
  • 1/4 tsp parlsey flakes
  • 1/8 tsp celery seed
  • 1/8 tsp paprika
  • 1/8 tsp ground black pepper

Rutabaga and Parsnip Soup

I am going to be honest. If you asked me 2 years ago what a rudabega or parsnip was I would tell you I haven’t a clue – other then they are vegetables. Well one day while talking to my son Steve he mentioned he bought some rudabega and parsnips but wasn’t sure what to do with them. Thank goodness for Google to shed some light on what these foreign vegetables were. I told him to come over because we were going to experiment and make Rutabaga and Parsnip Soup. It turned out to be the best doggone soup and fun little project on that cold dreary November day. Soup warms the heart and soul. Making it can be a very creative endeavor, as satifying to the cook as it is for the recipients. This soup has turned out to be one of my favorites. I hope you make it and feel the same way.

Ingredients

  • 6 small rutabagas peeled and cubed
  • 3 parsnips peeled and cubed
  • 2 large carrots peeled and cubed
  • 1 onion chopped
  • 2 stalks celery diced
  • 3 cloves garlic sliced
  • 6 cups vegetable broth
  • 1 tsp thyme
  • 2 tsp nutmeg
  • 1 tsp ground cardamon
  • 1 tsp black pepper

Directions

  1. Place rutabaga, parsnips and carrots on a cookie sheet lined with silicone matt or parchment paper. Spray with water. Season with pepper. Roast in a 400 degree oven for 30 minutes or until the vegetables are slightly browned. Turn halfway thru, spray with water and season with pepper.
  2. Sautee onions, celery and garlic in a pot with some water until soft
  3. Add the roasted vegetables to the pot, pour in vegetable broth and add the thyme, nutmeg, cardamon and black pepper. Bring to boil then simmer for 30 minutes.

A Deep Dive into the Health Benefits

Rutabaga and parsnips are vegetables that are often passed by in the produce section of grocery stores. Few people know about and appreciate these vegetables. Almost always when I buy them the cashier will look at them strangely and ask me what they are.

Rutabagas are a root vegetables and a cross between a cabbage and a turnip. They belong to the same plant family as cruciferous vegetables like broccoli, cauliflower and cabbage. Being cruciferous they are loaded with antioxidants, vitamins, minerals and fiber.

When eaten raw, rutabagas taste bitter but when roasted the flavor becomes rich and sweet. They are low in calories (66 cals/cup) and lower in carbohydrates then a potato (12 grams / 1 cup compared to the same amount of potatoes clocking in at 31 grams).

Parsnips are also root vegetables and closely related to carrots and parsley. Parsnips are also loaded with antioxidants, vitamin C, vitamin K, folate, potassium, calcium and fiber. Roasted parsnip, like rutabaga, sweet taste but it also has spicey nutmeg flavor to it. Both rutabaga and parsnip can be a great low carbohydrate substitute for mashed potatoes.

Rutabaga
Parsnip

Chive Potato Waffle Sandwich with Avacado-Dill Crema Sauce

Ingredients

  • 2 small potatoes
  • A few sprigs cut up chives
  • A few slices onions cut in rings
  • A few tomato slices
  • A few lettuce leaves
  • 1 very ripe avacado
  • 2 tablespoons unsweetened almond milk
  • 1/2 tsp dried dill

Directions

  1. Grill the onion slices by placing in a pre-heated waffle iron sprayed with a little water for about 2 minutes
  2. Make a criss cross slit in both potatoes, wrap in a moistened paper towel and microwave until soft
  3. Place 1 baked potato (skin on) in the waffle iron, close the lid and smash the potato. Cook for 2 minutes, slowly lift the lid and sprinkle chives on top, close lid for another 2 minutes or until crispy. Repeat with the remaining potato.
  4. Whip the avacado, almond milk and dill together on high speed until creamy
  5. Place sliced tomatos, lettuce and grilled onions on one of the potato waffles. Spread some avacado-dill sauce on top. Cover with remaining potato waffle.

Spraying the waffle iron with a little water helps prevent sticking.

A Deep Dive into the Health Benefits

Potatoes often get a bad rap and it’s unfair. Potatoes are an excellent source of fiber especially with the skins on. Fiber helps to keep cholesterol and blood sugar in check. Potatoes are a great source of potassium, phosphorus, magnesium and vitamins B1, B3 and B6. Potatoes also contain antioxidants which play a role in preventing certain cancers and age-related diseases. There are only 130 calories in a baked potato with skin on and they are naturally low in fat.

It’s not potatoes that are bad. It’s the way many people eat them that are. I had lunch with a friend who claimed to be on a “diet” so was choosing a healthy lunch. The “healthy” lunch consisted of a baked potato loaded with bacon bits, butter, chedder cheese and sour cream. So we went from 130 lean calories to approximately 592 high fat calories. I had no words. No words at all. What about deep fried french fried potatoes with ketchup and plenty of salt? What about mashed potatoes with whole milk and butter? What about au graten potatoes with milk, butter and cheddar cheese? What about sour cream potato chips? Again, it’s not the potato that’s bad. It’s the way people eat them that is.

With all that said, you do need to know that potatoes are mostly starch that is broken down into glucose rapidly as they are digested. This means a rapid spike in blood sugar. This is important to know if you have issues controlling blood sugar.

To understand how a complex carbohydrate food like a potato effects blood sugar you would need to know its glycemic index (GI). GI is a scale that ranks foods on a scale of 0 – 100. The higher the GI the faster it raises blood sugar. Low GI foods release sugar slowly into the bloodstream giving it more time to use appropriately for energy.

-High GI foods 70 – 100

– Medium GI foods 55 – 69

– Low GI foods 55 or lower

Potatoes have a high GI of 111. That’s about the same as drinking a can of cola. But the method of preparation changes the index. A baked potato is 110 but a boiled potato is 82. That makes sense when you consider you boil off then drain the starch. But if you choose a sweet potato or yam the GI is down to 64 – a much better deal! But even still it doesn’t mean you can’t ever have white potatoes. It simply means you need to control the amount that you put on your plate.

Roasted Pumpkin Seeds 4 Ways

After finishing my Roasted Pumpkin and Apple Soup with Toasties recipe I went into roasted pumpkin seed mode. It was great activity to do on a gloomy rainy Sunday. They made great little snacks for the football game.

The above picture is pretty expanatory for what I did. I laid my rinsed pumpkin seeds on the silicone matt which I placed on a cookie sheet. For the black pepper and cayenne/garlic powder seeds I simply sprinkled on the seasonings. For the miso brine I soaked the seeds in miso paste mixed with a little water. I Roasted the seeds in a 400 degree oven for about 10 minutes until browned. I flipped them over half way through, sprayed with a litte water and added a little more seasoning. Easie peasey! If you have a favorite no salt, oil or sugar recipe for roasted pumpkins seeds let me know.

Roasted Pumpkin and Apple Soup with Toasties

I love pumpkins. So much that this summer I tried to grow them for the first time. Happiness was watching my three healthy pumpkins get bigger and bigger by the week. Sadness was the day I went out to my garden and saw the scant remains of the fruits of my labor. My three babies were eaten by, more then likely, raccoons. Damn darn those cute little third degree felonists! Next year better fencing.

My addiction to pumpkins typically starts to manifest early October. Everytime I pass a pumpkin patch I try real hard to keep on driving past but my car seems to automatically put the turn signal on, slow down and then the next thing I know I’m turning into the parking lot. I need to take it to the dealership to get that checked out. Anyway, to date I have a total of 9 pumpkins. My husband says, “what are you going to do with all these pumpkins?” The answer is simple – pumpkin smoothies, pumpkin nice cream, pumpkin seeds, pumpkin muffins, pumpkin custard and my most favorite of all – pumpkin soup – and lot’s of it!

Now before I got smart about the WFPB way of eating I bought a lot of Heinen’s Pumpkin and Roasted Apple Soup. Pumpkin and apples are healthy right? Roasting is healthy right? I’m eating vegetarian right? Then I got smart and realized one cup was loaded with 630mg of sodium, 11 g of saturated fat and 28 g of total carbohydrates. Well that ended my relationship with Heinen’s soups. I discovered that I could make my own healthier version of pumpkin soup without the added sodium, fat and carbohydrates and have my kitchen smelling awesome in the process!

In this recipe I use sugar pumpkins which are smaller, softer and sweeter. The larger carving pumpkins taste bland and this soup will not be the same using them. I add a honey crisp apple for a delicate sweet-tart balance. The fresh ginger is what makes this soup pop! I love the peppery sweetness that it adds and OMG the pungent spicy aroma will knock your socks off. Feel free to add more ginger if you like. I erred on the more conservative side for the posting of this recipe. Four cups vegetable broth will make a nice thick soup. Feel free to add more broth or water if you prefer a thinner outcome. Be creative and have fun with your garnishes! I like the pepitas and chives but have also used black cumin and parsley. But please do not omit the toasties! Speaking of the toasties I use Ezekiel bread which is, in fact, the only bread I eat (other then what I make). It is flourless, very low in sodium, and made from a vareity of whole grains, legumes and seeds. It has no peservatives which is why it is kept frozen.

Roasted Pumpkin and Apple Soup with Toasties
A little dabble of zero fat, zero sodium, 1 gram carbohydrate / 2 tbsp Reddi Wip adds a little creaminess and turns it into a “Roasted Pumpkin and Apple Pie” soup.

Ingredients

  • 4 cups vegetable broth
  • 4 cups sugar pumpkin
  • 1 small honey crisp apple and cut in wedges
  • 1 small white onion finely chopped
  • 3 garlic toes finely chopped
  • 1 thumb sized piece fresh ginger peeled and grated
  • 1 tsp black pepper
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp cayenne pepper (or more to taste)
  • 1/4 cup raw pepitas (hulless pumpkin seeds)
  • A few sprigs fresh chive
  • 2 slices Ezekiel flax bread (found in freezer section of grocery store)
Sugar pumpkin, garlic, white onion, honey crisp apple, vegetable broth, ginger, black pepper, cinnamon, cayenne pepper, nutmeg, chives, pepitas, Ezekial bread

Directions

  1. Carve off top of pumpkin around the stem. Place pumpkin in the microwave for 5 minutes to make it easier to cut. Cut in lengthwise sections and remove seeds and stringy pulp (see below).
  2. Peel the apple and cut into wedges
  3. Place pumpkin sections and apples wedges on a cookie sheet covered with a silicone matt (or parchment paper). The silicone matt eliminates the need for oil. Food will not stick to the silicone matt. Spray water over the pumpkin and apples. Place in a 450 degree preheated oven and roast for about 20 minutes until slightly browned. The pumpkin skins will easily peel off.
  4. In a large soup pot sautee the onions and garlic in 1/4 cup water. Let the water cook-off and allow the onions and garlic to brown. Add a few more tbsps water to prevent them from burning and repeat 2-3 times until they are soft and deep brown.
  5. Add the roasted pumpkin, apple, vegetable broth, ginger, black pepper, cayenne pepper, cinnamon and nutmeg and bring to a boil while stirring constantly. Turn down heat and simmer for 20 minutes.
  6. Place in food processor (small portions at a time) and puree until smoothe and creamy. Transfer everything back into the pot and simmer for 5 more minutes.
  7. Using kitchen shears cut the Ezekial bread into small pieces and place on cookie sheet lined with the silicone matt. Place in 450 degree oven for approximately 5 minutes until toasted.
  8. Garnish soup with papitas, chive and toasties
Microwaving for 5 minutes makes the pumpkin much easier to cut
Gorgeous roasted pumpkin and apples smell amazing. Look at the bright orange color of the pulp.
It’s so magical how the skin lifts right off!

A Deep Dive at the Health Benefits

The star ingredient in this soup is pumpkin. The bright orange color of pumpkin screams health and nutrition. Pumpkins are loaded with beta-carotine which is an important antioxidant and what gives them their vibrant color. There are evidenced based studies suggesting that diets rich in beta-carotine reduce the risk of certain cancers, heart disease and protects against the degenerative aspects of aging. The body converts beta-carotine into vitamin A which supports eye health and prevents macular degeneration. Lastly, pumpkins are an excellent source of fiber. Fiber slow the rate of glucose absorption in the blood and promotes regular bowel movements.

Is canned pumpkin as nutritious as fresh? Typically fresh foods have a higher nutrient content then their canned counterparts. In the case of pumpkin, however, they are both cram packed with vitamins A, C and E, potassium and iron. If you buy canned just make sure it is 100% pure pumpkin and not the pie mix which has added sugars.

Food and Mood

Anxiety and depression are two conditions that few of us will escape in life. While sometimes the etiology is unclear, anxiety and depression can be triggered by traumatic life experiences, chronic stress, caregiver responsibilities, chronic health conditions, drugs and alcohol – to name a few. But can anxiety, depression and overall mood also be triggered by our dietary habits and overall nutrition? Conversely, are there certain foods that can positively effect our mood and behavior? In other words, do certain foods have natural anxiolytic and antidepressant abilities?

Well to address the first question, a diet high in refined carbohydrates (white rice, white bread, pop, donuts, pastries) causes sharp elevations then sharp drops in blood sugar. In addition to screwing up the regulation of insulin, this can lead to a decrease in energy, irritability and a general feeling of yuck. But it’s even worse than that. Diets high in refined sugars are actually harmful to the brain. There are many studies concluding that refined sugar impairs brain function, contributes to and even worsens mood disorders like depression.

Junk, fried and processed foods (fast foods, frozen meals, processed meats) have been the focus of many studies. It appears as though these foods alter gut bacteria which effects the immune system and leads to inflammation throughout the body and brain. This chronic inflammation has widely been tied to poorer mental health in adults and children and most notably depression. The SMILES trial of 2017 (Supporting the Modification of Lifestyle in Lowered Emotional States) compared the effect of eating an anti-inflammatory diet to supportive counseling in 67 patients diagnosed with depression. The conclusion was the patients who received the dietary intervention showed a significantly greater improvement compared to the counseling group.

So to address the second question. Diets high in anti-inflammatory type foods (nuts, whole grains, fruits, vegetables and oily fish) are known to balance neurochemicals within the brain and help to regulate mood and cognition. Antioxidant nutrients such as vitamin C and E as well as natural plant compounds reduce free radical damage to the brain which effects mental health. Folic acid, a B vitamin found in legumes, green leafy vegetables, asparagus, beets, brussel sprouts, broccoli, nut and seeds, bananas, papaya, blueberries, fortified grains and yeast, is necessary for the production of serotonin which is a brain chemical responsible for mood regulation.

In my research on specific plants that have been studied for their effect on mood I found the following interesting information. The National Institute of Health (NIH) published a study on PARSLEY with this conclusion:

“Parsley, a culinary herb used worldwide, presents enormous health benefits and through this study it has been known to have remarkable antidepressant and anxiolytic activity especially in the dose of 100mg/kg body weight. In the search for an effective medicine with few or no side effects parsley could be a well-placed alternative.” The study encourages daily consumption. I love how they classify parsley as a medicine!

According to the Journal of Ayurveda and Integrative Medicine, BASIL has anti-anxiety and anti-depressant properties that are comparable to diazepam (valium) and antidepressant medications. People who took 500mg of basil extract each day felt less anxious, stressed, depressed and more social. This is one of the reasons I have a huge valium basil plant in my house!

An article written in Scientific Wellness states BLUEBERRIES have been shown to have a positive effect on mood within two hours after consumption. Blueberries increase blood flow to the brain, increase monoamine oxidase which is an enzyme needed to produce serotonin and dopamine and binds to benzodiazapine receptors for anti-anxiety effects. I eat a half a cup of blueberries every day – that’s right – 7 days a week for this very reason.

While prescription medication certainly has its place in cases of diagnosed clinical depression and anxiety, sometimes all that is needed is a prescription for good nutrition. The food-mood connection is not hokey pokey. Nutritional psychiatry is a very real thing. We are what we eat and also what we don’t eat!

https://pubmed.ncbi.nlm.nih.gov/28137247/

https://pubmed.ncbi.nlm.nih.gov/33916097/

https://www.scientificwellness.com/blog-view/blueberries-improve-mood-within-hours–597

Creamy Potato Leek & Tarragon Soup

There is no better comfort food then a steamy bowl of soup especially in the thick of Autumn. It really warms the heart and soul. This recipe is one of my favorites. I whipped up a batch last year for new nurses during their orientation. I really took a chance on this one seeing that none of them were whole food plant based eaters that I recall. It was either going to be a home run or I was going to be benched the rest of the afternoon. It turned out to be a home run! We even had leftovers the next day.

Not only is this soup comforting and delicious but it is loaded with antioxidants. And as my CDE dietician friend commented when I first put this recipe on Facebook, “Hail to antioxidants they rule the country!” Well said Maryellen. I couldn’t agree more.

So it’s 32 degrees today in Northeastern Ohio and I have this soup on my mind. As I’m preparing the ingredients it is snowing yellow and orange leaves outside my kitchen window. The wind is gusty. My tall purple Monkshoods are swaying in breeze. Yes, it’s November and they are still in bloom. The dark clouds are rolling in. It won’t be long before my entire kitchen will be filled with the aroma of this healthy and hearty soup. It’s things like this that make me so happy!

Creamy Potato Leek & Tarragon Soup

Ingredients

  • 6 – 7 potatoes (peeled and cubed)
  • 5 cups vegetable broth
  • 1 can cannellini beans (rinsed)
  • 2 cups leeks cut in small pieces
  • 1 small onion chopped
  • 2 garlic toes minced
  • 3 tbsp. apple cider vinegar (more or less to your tasting)
  • 2 tsp. ground tarragon
  • 2 tsp. black pepper
  • 2 bay leaves
Potatoes, vegetable broth, leek, onion, garlic, cannellini beans, tarragon, black pepper, bay leaves (not pictured) and apple cider vinegar

Directions

  1. Cut the roots and the green parts of the leek off. The parts you want in your soup will be white or very pale green. Thoroughly rinse the leeks under water to remove the grit and sand. Cut the leeks lengthwise and then make crosswise cuts. I prefer to use kitchen sheers for the crosswise cuts. Then place them in a collander and rinse, rinse, rinse. Use your hands to agitate the leeks in order to dislodge the debris that tends to stick to them. Tip: Hold on to the dark green parts of the leek. They are great to add to other vegetables when making homemade vegetable broth.
  2. Sautee the leeks, onions and garlic in a small amount of water
  3. Add the vegetable broth, potatoes, cannalini beans, terragon, black pepper, bay leaves and apple cider vinegar. Bring to a boil then simmer on low stirring occasionally until potatoes are soft (approximately 20 minutes).
  4. Place the mixture in a food processor, small batches at a time, and puree on high. Place back into the cooking pot and simmer on low for 10 more minutes. Classic potato leek soup is thick but, if you prefer thinner, adjust by adding more vegetable broth or water. Feel free to add more black pepper or apple cider vinegar according to your liking. Remove the bay leaves before serving.
Soup is on! Did you know potato leek soup is a classic French soup. They call it Soupe Vichyssoise. It is served warm in autumn and winter and cold in spring and summer.