When my Beautycounter friend Amy Carter shared her secret spinach muffin recipe that fooled even her tiny humans into thinking they were dessert, let’s say I was intrigued … and relieved because now there’s hope for all parents struggling to get their picky kiddo’s to eat their veggies. I wish I knew about this clever recipe when raising my kids.
#SpinachMuffinMagic is what I’d call it!
The recipe Amy shared was called Popeye Muffins from thegreenforks.com. I made a few changes to make it whole food plant based no salt, oil or sugar (WFPB no SOS) compliant and they turned out super delicious. My first attempt I used oat flour while in the second iteration I opted for chickpea flour. Much to my surprise there wasn’t a noteworthy difference between the two. This recipe strikes a perfect balance of sweetness, effectively masking any trace of spinach flavor. The dark green color may look intense, yet funny enough, it could pass as camouflage on St. Patrick’s Day. With everything healthy in this recipe the more your little leprechaun’s eat the healthier they will be!
Ingredients
2 cups oat or chickpea flour (you can make your own flour by processing rolled oats or dried chickpeas into fine powder)
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 cup chopped raw pepitas
3/4 cup unsweetened almond milk
1/3 cup unsweetened applesauce
1 (6 oz. bag) fresh baby spinach
1/2 cup mashed banana (about 2 bananas)
1 tsp. pure vanilla extract
3 – 4 unsweetened dry apricots
Directions
Wisk together dry ingredients and set aside (flour, baking powder, baking soda, cinnamon, pepitas)
Place milk and spinach in a high speed blender until completely pureed. Add the banana, applesauce and vanilla and blend until completely mixed.
Pour pureed mixture into the dry mixture and fold together with a wooden spoon or plastic spatula until completely combined.
Fill silicone muffin pan with the batter 3/4 full.
Top the muffin batter with small pieces of dried apricots
Bake at 350 degrees for 20 minutes or until tootpick inserted in center comes out clean.
Kids that like to get involved will think the colors are pretty cool (but then that blows the secret of the hidden spinach) I think the apricots look like little nuggets of goldVery moist with very little crumbling
The inspiration behind this bread was a recipe from the Winter 2024 edition of Forks over Knives magazine for Irish Porridge Bread. I essentially used the same recipe but replaced the maple syrup with date syrup (the only approved whole food plant based sweetener next to molasses), used whole grain rolled oats instead of quick oats (less processed), crumbled the oats up a little bit in a food processor and added walnuts and dried apricots. The end result, in all honesty, was something more like cake then bread. Straight out of the oven it was a bit crumbly when cutting but once cooled it was nice and firm. This bread is so delicious and really moist. I made a loaf Saturday morning, by evening half of it was gone and come Sunday afternoon just a little sliver was left.
Ingredients
2 cups unsweetened plant based milk
3 cups rolled oats
2 tbsps. apple cider vinegar
2 tbsps. date syrup
1 tsp. baking soda
1/3 cup dried apricots cut in pieces
1/3 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
In a small bowl mix the plant milk and apple cider vinegar together and let sit for 10 minutes. The mixture will curdle slightly from the acidity similar to, although not quite as dramatic, as buttermilk.
Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
Pour the batter in the loaf pan. Bake for 1 hour or until golden brown. Allow to cool completely before slicing.
How could this possibly be so healthy when it tastes so sinfully delicious?
Know Your Oats
Steel-Cut Oats:
These are the healthiest oats because they contain the highest amount of fiber and are the least processed. They contain the whole oat kernel that has been cut into pieces with steel disks. It takes longer to cook steel-cut oats (30 – 40 minutes) but the result is a creamier and chewy porridge with the lowest glycemic index score of 53.
Rolled Oats:
These are often called old fashioned oats. The whole grains are steamed, flattened and flaked resulting in a softer texture then steel-cut oats. They are lightly processed. It takes about 5 minutes to cook rolled oats on the stove. The glycemic index score is 59.
Instant Oats:
These are rolled oats that are thinly cut to allow for quicker cook time – 1 minute. They are the most processed of the oats making them the least healthy choice. They have the highest glycemic index score of 83.
While in the Virgin Islands in August, I happened across the most marvelous meal at the Cruz Bay Landing restaurant called Vegetarian Roti. The description read “curried chickpea and butternut squash served with roti shells.” Let me tell you – that was one delicious meal that I knew, once I got home, I’d have to duplicate. I researched recipes and tried several until I finally found a comparable match with a few little tweaks. This delicious dish is more like a stew and served piping hot works, not just in the Carribean, but on cool autumn evenings in Northeast Ohio!
Not only is this honey of a stew hearty and tasty, it is very definition of health and disease prevention. Let’s examine some of the star ingredients.
Butternut Squash:
This pale skinned winter squash with the vibrant orange flesh is given its name for the sweet and nutty taste. Like other orange colored fruits and vegetables, butternut squash is loaded with beta and alpha carotene which converts to vitamin A and supports the immune system. Butternut squash is also rich in zeaxanthin and lutein which, in combination with carotine and vitamin A, supports eye health. Additionally, it is high in fiber which helps to manage blood sugar and lower cancer risk – particularly colorectal cancer.
Cumin:
Cumin has been used in traditional medicine for a very long time. This earthy and nutty spice revs up the digestion process by increasing the activity of digestive enzymes. If taken routinely, cumin can reduce symptoms of irritable bowel syndrome. Research has most recently concluded that cumin helps improve blood sugar control and cholesterol management. Lastly, cumin contains phenols, flavonoids, terpenes and alkaloids which function as antioxidants. Antioxidants reduce inflammation and DNA damage to the body caused by unstable atoms known as free radicals.
Chickpeas:
Also known as garbanzo beans, chickpeas have an impressive nutrient profile. They are packed with plant based protein – a whopping 14.5 grams in 1 cup – and a generous amount of fiber. The combination of protein and fiber increases fullness and appetite lowering hormones (leptin) in the body. Additionally, chickpeas are high in iron, B vitamins, phosphorus, manganese and potassium. Chickpeas make a great little snack especially when oven roasted
Tomatoes:
Falling in love with tomatoes is a very good thing. This is because tomatoes are the major dietary source of the compound lycopene which is a red pigment and antioxidant. There have been extensive studies on the role of lycopene in the reduction of heart disease and cancer. The greatest concentration of lycopene is in the tomato skin and the redder the tomato the more lycopene there is. It gets even better. Tomatoes also contain a powerful antioxidant compound called chlorogenic acid. A study published in Clin Exp Hypertension 2006 July confirmed the blood pressure lowering effect of chlorogenic acid in individuals with essential hypertension.
Just look at those gorgeous autumn colors!
Ingredients
1 15.5 oz. can chickpeas (rinsed and drained)
1 14.5 oz. can salt free chopped tomatoes including juice
2 cups salt free vegetable stock
1 butternut squash peeled and cut into cubes
1 large onion finely chopped
1 tsp. finely chopped red chili pepper
3 cloves minced garlic
1 index finger sized ginger peeled and finely grated
1/2 tsp. curry powder (or more depending on taste)
1/4 tsp. black cumin seeds
1 – 2 tbsp. date syrup
Chickpeas, chopped tomatoes, vegetable stock, butternut squash, onion, red chili pepper, garlic, ginger, curry powder, black cumin seeds and date syrup (not pictured)
Directions
Toast the cumin seeds in a small frying pan for about 2 minutes. Be careful not to burn them. Grind them slightly with mortar and pestle. Toasting the seeds will reduce the bitterness and bring out the sweetness and earthiness.
In a large pot cook the onions in a small amount of water until they are browned. Add the ginger, garlic, red chili pepper and the toasted cumin seeds and cook for 1 more minute while stirring intermittently.
Add the squash, tomatoes and broth and simmer for 30 minutes with intermittent stirring and until squash is soft..
Add the 1/2 tsp. curry powder then taste. It is always best to go slow with curry powder. The level of heat is determined by the type and amount of pepper used. Mild will list ginger and black pepper as ingredients whereas hot will list red chilis and other peppers as ingredients. I ruined my first batch by overdoing it with curry powder.
Stir in the date syrup.
Serve piping hot with toasted roti or pita bread.
Served piping hot with toasted pita breadIt took several tries but I finally nailed the recipe. The date syrup gave it the same distinctive sweetness as I remember from the Cruz Bay Landing dish. This was my meal from the Cruz Bay Landing restaurant. The Curried Chickpea and Butternut Squash is in the round bowl. The folded flatbread to the right is the roti (whole wheat flour and water).
Gazpacho: A light cold soup of Spanish origin made from raw fresh garden vegetables
Chilled Tomato Cucumber Soup
A bumper crop of tomatoes and cucumbers were the inspiration behind this soup. Well – that and several weeks of high 80 degree days with no cooling off in sight. Cold soup on hot summer days is refreshing and hydrating. This gazpacho recipe is loaded with flavor and a super fun way to make use of your home grown produce. Picking vegetables fresh from the garden means vitamin content will be at their highest and, absolutely hands down, homegrown vegetables taste a zillion times better then grocery store produce.
Don’t have space for a garden? You can still experience the joy by growing just about any vegetable and herb in containers on a balcany, patio, deck, terrace or even rooftop. Vertical hydroponic tower gardens are the latest craze for growing fresh food year round even in the basement. This year I bought whiskey barrels and my cherry and beefsteak tomatoes are thriving along with cucumbers, bell peppers and strawberries. Too soon to tell with the sweet potatoes. I also have containers with oregano, basil, chives and parsley along with mint and spearmint in the woods flowerbeds. Tending to the gardens, even small scale ones like my own, is pure joy and using the produce to create healthy eats is sheer happiness.
If you don’t have a garden go to a local farmers market. Many markets like Sandy Acres Farm in Harpersfield, Ohio pick their produce the day it sells. West Orchard is my favorite in Perry, Ohio. Located on the fertile shores of Lake Erie I swear zucchini, cucumbers, peppers, tomatoes, cabbage and corn never tasted better. Visiting local markets is not only a great outing but you’ll be sure to bring home perfectly ripe produce that is generally cheaper then the grocery store. Additionally there’s the satisfaction of supporting community and small business owners.
Not everyone can afford to buy fresh produce especially in these times of food price over-inflation. Many cities have community gardens where residents pitch in to grow and tend to the crops and then help themselves to what is available. The Life Brand Cowboy church in Painesville, Ohio opens their doors to anyone in need of fresh fruits and vegetables the first Saturday of every month. In fact, there are many other churches that offer free fresh produce programs. So check out what is available in your community.
Red peppers, cucumbers and tomatoes fresh off the vine!
Ingredients:
6 large tomatoes
12-15 cherry tomatoes
1 large (or 2 small) red bell peppers
1 large cucumber
1/2 jalapeno pepper
1 large sweet onion
2 cloves garlic
1/2 cup balsamic vinaigrette
1 lime
1/4 cup date syrup
1 tsp. ground black pepper
Directions:
Peel the tomatoes by cutting an “X” at the bottom and remove the core. Place them in a pot of boiling water for one minute. Transfer the tomatoes to a bowl filled with ice water for another minute. The peels will easily slide off using your hands.
This year most of my tomatoes developed brown zipper lines. They are still delicious but definitely not going to win blue ribbons at the state fair! In my research it seems this may be due to uneven watering.Boil for one minuteSetting the tomatoes in a bath of cold water cools them down so peels are easily removed by hand
Peel the cucumber, cut in half lengthwise, scoop out the seeds and then cut in small pieces.
Chop the onions and red bell pepper
Mince the garlic and jalapenos
Place everything in a large bowl and stir together
Just look at all the vibrant colors and the vitamins, minerals, antioxidants and fiber associated with those colors!
Cut the cherry tomatoes in half and place in a bowl. You may choose to remove the seeds but I did not. Add the balsamic vinaigrette, juice of one lime, date syrup and black pepper. Stir. Marinate for at least 2 hours to let the tomatoes soak up the flavors.
Puree into a smooth, creamy mixture.
Cherry tomatoes are the sweetest tomatoes which is what makes this gazpacho special. But the real hidden gem in this soup is the date syrup which, by the way, is a completely whole food plant based natural sweetener. It can be tricky to find but lately I’ve been lucking out at Meijers. The pureed cherry tomato mixture. It was difficult doing the taste test without wanting to eat the whole doggone thing!
Puree half of the tomato / cucumber mixture in a high speed blender or food processor. Combine the pureed vegetable mixure and the pureed cherry tomato mixture with the rest of the cut up vegetables.
If you prefer a chunky, salsa like gazpacho then omit pureeing half of the tomato cucumber mixture. I would still puree the marinated cherry tomato mixture though.
This Chilled Tomato Cucumber Soup has become my new summertime favorite and I hope it becomes yours too. So long as the tomatoes and cucumbers keep on growing I will continue to whip up more and more batches. The best of health to all my friends!
Enjoyed eating this soup outside on a candlelit deck on a balmy 90 degree evening with crickets chirping and toads croaking. My husband is always skeptical of my plant based meals but he gave this soup an A+. Garnished with freshly picked oregano. I think some chunks of avocado on top would have also been a good idea for some added healthy fat (especially if this was the main meal).
The inspiration for this soup was a big huge indoor basil plant gifted to me by my son and daughter-in-law and a bumper crop of zucchini. Yep we are in the thick of zucchini season here in Ohio. For weeks I have been thinking about how I would concoct a soup using these two star ingredients and decided to practice the KISS principle – keep it simple stupid. Because zucchini is high in fiber – 2 grams in one medium zucchini – it is quite filling in and of itself. So this simple little soup contains only 5 modest ingredients. Zucchini is also 90% water which is why is cooks so quickly. So making this soup takes a mere 30 – 45 minutes including prep time. The result is thin, light and refreshing while delivering mega nutrients and vitamins. There’s more good news. Zucchini is a superfood rich in the anti-oxidants lutein and zeaxanthin the majority of which is found in the skin. Both of these anti-oxidants protect the eyes from free radical damage caused by exposure to oxygen and light.
I was recently describing lean, clean, green eating to a patient who made an interesting comment, “it’s like buying an extra life insurance policy.” Well I never really thought of it that way but you are right on the money Adella!
The gifted basil plantServed piping hot or chilled this soup is sure to be a hit at your next garden party!
Ingredients
3 large zucchinis unpeeled and cut in pieces
1 cup fresh basil leaves
1 medium sweet vidalia onion chopped
5 cloves garlic minced
4 cups sodium free vegetable broth
3 tsp. ground black pepper (more or less to taste)
1 cup cooked whole wheat rotini pasta (optional)
Zucchini, basil, vidalia onion, garlic, black pepper and vegetable broth
Directions
Saute onions and garlic in a soup pot using 4-5 tbsp. water on high until onions become translucent.
Pour in the vegetable broth and add the zucchini. Cook until the zucchini are tender (usually about 10 minutes tops).
Add the black pepper and basil, stir on low heat until the basil is wilted.
Puree the mixture in a high speed blender or food processor small batches at a time. Note: you may like your soup hot but your blender does not. Allow the mixture to cool down a bit before blending. Fill up only halfway and please make sure the lid is on tightly. When finished, remove the center cap to allow the steam to escape then, very slowly, remove the lid. Learn from my mistakes!
Return mixture to the soup pot and heat back up again.
If you are looking for a more filling soup then add a small amount of the cooked rotini to the bowl before ladeling in the soup. I added a smidgen of dill to the rotini which gave it a nice additional flavor. I also added a tiny bit of red pepper flakes as a garnish which gave it a nice little kick.
Oh my goodness – the sweet perfumey smell of basil cooking in the soup is heavenly. The reason basil smells so good is a volatile, aromatic compound called eugenol. Eugenol is an oil which can be extracted from the leaves and is one of the most powerful antioxidants and free-radical scavengers!This little $10.00 Cuisinart garlic press has been a treasured member of the family for many years now. Some people love to mince garlic like Emeril Lagassi but I, for the life of me, have never mastered that art.I mean look at how beautiful and made with summer garden fresh ingredients.With a small amount of rotini although honestly this soup is filling enough without.Leftovers the next day for lunch were served with avocado spread on a whole wheat wasa cracker. I spritzed a little lime juice in the soup which gave it an even more delightful taste.
Ohio has been blessed with some really warm weather and, I don’t know about you, but I am thinking ice cream. That’s right. Peace, love, joy and ice cream! I like my ice cream nice and creamy but without the added sugar, fat and a gazillion of empty calories. Is that even possible? Yes it is and here’s the scoop.
Nice cream is a sugar and dairy free dessert made by whipping together chunks of frozen bananas along with other fruit. The result is super rich, silky smooth and absolutely delectable. For added excitement walnuts, almonds, pecans, cocoa nibs, dried fruit, instant expresso or matcha powder can be added. And if you want you can even drizzle some date syrup over the finished concoction for an extra special bonus.
It is called nice cream because it is nicer for the body – easier to digest (gluten-free), 100% natural and super healthy. In fact, unlike regular ice cream, the more you eat the healthier you are. The best time for nice cream is always!
Cherry Nice Cream
Ingredients
3 ripe bananas (the riper the bananas the sweeter the nice cream)
1/2 cup fresh cherries (pitted)
1 – 2 tbsps. unsweetened plain almond milk
Directions
Cut bananas in 1″ slices, place in a freezer bag and freeze for at least 3 hours but preferably overnight
Place pitted cherries in a freezer bag and freeze for at least 3 hours but preferably overnight
Place frozen bananas, cherries and almond milk in a high speed blender or food processer and whip until nice and creamy
Note: If bananas are completely solid (left in freezer overnight) leave out at room temperature for 10 minutes before whipping.
Look at how smooth and creamy! For a Cherry Garcia copy cat just add cocoa nibs.
Slow Cooker Split Pea and Red Potato Soup with Garlic Crema
With the high winds, rain and chilly weather, Wednesday definitely seemed like a soup day. It was also a work day so I didn’t have time to fuss for hours over the stove. During my morning shower I went through my refrigerator and cupboards in my head taking an inventory of what I had and what I could possibly make. I remembered the red potatoes and carrots that were getting a little soft and the dried split peas I bought bulk at Lucky’s Market over the weekend. I think I have an onion. No – I know for sure I have an onion way in the back of the crisper! Decision made – split pea soup – and I’ll throw it all in the slow cooker and hope it turns out.
So this recipe is kind of like the way so many things go in my life – “make it up as I go along.” But truthfully, once you get into the swing of plant based cooking it’s pretty easy to throw this, that, and the other thing together and make something fantastic. Inventing new meals anymore is kind of my registered trademark.
Well I put all the ingredients in the slow cooker at 12 noon (during my lunch break) and by 3:00 the pleasant aroma started permeating throughout the house. By 5:30 the most magnificant pot of cream of split pea and red potato soup was ready for consumption. The added bonus was eating it during the drama of a full fledge lightening and thunder-boomer storm!
Ingredients
4 cups vegetable broth
1 1/2 cups dried split peas
1 carrot cut in pieces
1 large unpeeled red skinned potato cut in pieces
1 large onion chopped
2 large garlic toes minced
1 tsp. ground black pepper
1/2 tsp. oregano
1/4 tsp. cayenne pepper
2 bay leaves
1 cup unsweetened almond milk
For the garlic crema garnish (optional)
1/2 cup unsweetened almond milk
1 tsp. corn starch
1 tsp. garlic powder
Vegetable broth, dried split peas, carrots, red skin potato, onion, garlic, bay leaves, black pepper, oregano, cayenne pepper, almond milk (not pictured)
Directions
Rinse the dried peas. This is important to rinse off any dirt PLUS, because split peas are hollow, without rinsing they will not cook properly. Rinse ever so quickly to prevent loss of nutrients.
Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
Remove bay leaves. Puree mixture in a high speed blender.
Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
Serve soup piping hot and garnish with the garlic crema.
Rinse ever so briefly to remove dirt If you prefer a chunky style soup then omit the pureeing step (or just pulse 2 – 3 times)The garlic crema adds a nice touch to the soupInstead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.
What?? Cucumbers in a hot soup? You’re joking right? That was my initial thought when I saw this recipe in Eating Well magazine a few years back. But there was a sale on cucumbers at my local Giant Eagle and I started thinking about that recipe. I had some pretty low expectations but made it anyhow. Boy was I wrong. I will definitely make again, and again, and again!
Ingredients
1 ripe avocado
3 cucumbers peeled and sliced
6 cloves garlic, minced
1 sweet onion, diced
1/4 cup fresh parsley
4 cups vegetable broth
1 tbsp. freshly squeezed lemon juice
2 tsp. freshly ground black pepper
1 tsp. fresh or dried dill
1/8 tsp. cayenne pepper
1/2 cup fat free plain yogurt
Acocado, cucumbers, vegetable broth, onion, garlic, parsley, lemon, black pepper, cayenne pepper, dill (not pictured), roasted red tomatoes
Directions
Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
Add the cucumbers, broth, black pepper, cayenne and dill. Bring to a simmer then reduce heat and cook until the cucumbers are soft 8-10 minutes.
Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
Return soup to the saucepan and cook on low for another 5 minutes.
When serving garnish with roasted red pepper and a dollop of the yogurt.
Just look at that color!This soup can be served hot or cold. I served it hot seeing that it was a chilly day here in Ohio. I think on a hot summer day this soup would be refreshing served cold. Wasa whole grain crackers are always my “go to” crackers with soup when I am too lazy to make my own. Just can’t take enough pictures of this masterpiece. Hubby said by the time I completed my photo shoot I’ll need to reheat it. He was right.
Well our 40 degree heat wave did not last long. By mid-afternoon the temperature dropped to 20 degrees and then back to a winter wonderland. So with the white stuff bleeding from the sky and the roads once again covered in a brand spanking new blanket of snow, there seemed to be only one thing to do. Make soup.
The roasted cherry tomatoes last week were so delicious that I decided I had to have more. This time I chose vine tomatoes to give my soup a sweet flavor. They are a bit more expensive but worth every extra penny. I placed them on a parchment covered cookie sheet vine and all. I added a few sweet Walla Walla onions to continue with the sweet theme. Then I threw in some cut up red bell pepper and whole garlic. I spritzed some water over the vegetables and let them roast at 400 degrees for 30 minutes. The aroma of the roasted veggies was an olfactory overload.
Vined tomatoes, red bell pepper, sweet onions and garlicDon’t worry if some get a little burnt. It enhances the flavor.
Ingredients
4 vined tomatoes
2 red bell peppers
2 sweet onions
3 garlic toes
2 cups vegetable broth
1 tsp. black pepper (or more)
1 tsp. basil
1 tsp. garlic powder
1/2 tsp. date syrup (optional)
1 cup unsweetened almond milk
3 tbsps. corn starch
Directions
Roast the tomatoes, peppers, onions and garlic as explained above
Place roasted vegetables in a food processor or high speed blender and puree
Place puree in a soup pot and add the vegetable broth, spices and date syrup. Simmer for 30 minutes stirring occasionally.
Heat up the almond milk in a saucepan. Add the corn starch and stir continuously until thick. It won’t take long. Pour thickened almond milk into the soup pot and simmer for 10 more minutes. Garnish with homemade croutons or serve with Pepita, Sesame and Flaxseed Crisp Crackers or multigrain Wasa crispbreads.
Almond milk sauceThe finished product. It turned out amazing. We ate our soup curled up on the sofa, roaring fire, snow falling and watching Rick Steve’s Croatia & Slovenia. Winter = snow + soup.
With so much emphasis on rainbow eating, white colored vegetables are often overlooked. Cauliflower, for example, a cruciferous vegetable in the Brassicaceae family is jam packed with health protective compounds. One of the most impressive benefits of eating cauliflower is it’s ant-cancer powers. The act of eating cauliflower releases compounds called isothiocyanates (ITCs) which inhibit cancer cell growth. These compounds also protect DNA from damage. This is fiercly huge because damage to genetic material transforms healthy cells to cancer.
There are several compelling studies that show a correlation between good nutrition and cancer risk. Consumption of cauliflower, broccoli and cabbage is associated with a decreased risk of cancer. More specifically, daily consumption of vegetables in the Brassicaceae family lowers the risk of breast, bladder, colorectal and prostate cancers. So how about that? A green approach towards cancer prevention!
Roasted Cauliflower Bisque
Ingredients
1 head cauliflower
1 carrot pealed
3 cups vegetable broth
1 1/2 cups plant based, unsweetened milk
1 can white beans
1/3 cups raw unsalted cashews (soaked in hot water and covered for 30 minutes)
3 cloves garlic minced
3 – 4 scallions (slice the whites in small pieces and keep the greens for garnish)
1 tsp. onion powder
1 tsp. black pepper
1/2 tsp. paprika
1/2 tsp. curry powder
1/2 tsp. oregano
Directions
Cut the cauliflower and carrot into pieces. Place on a roasting pan lined with silicone or parchment paper. Spray some water over the veggies. Roast uncovered in a 400 degree oven for 30 minutes. Vegetables should be soft and browned.
Place roasted vegetables and broth in a high speed blender and puree. Transfer to a soup pot.
Add the scallion whites, garlic and spices and place on simmer.
Place the soaked cashews, white beans and plant based milk in a high speed blender and whip for a few minutes until nice and creamy. Add this mixture to the pot.
Simmer for 20 minutes while stirring occasionally.
Serve warm with green scallions to garnish.
Roasted cauliflower and carrotsSoaking the cashews in hot water is necessary to make the mixture nice and creamyThis honestly is on the list of my top 10 favorite soups.
