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.
There’s nothing better then walking through the door after a hard days work to the smell of veggie stew that’s been cooking all day long. This easy peasy stew is one of my standard weekday meals during brutally cold winter months in NE Ohio. With temperatures below freezing I decided this hearty stew was going to be on the Tuesday menu. I loaded up the slow cooker the evening before, plugged it in this morning and off to work I went. Around the 2 o’clock hour I started thinking about my little stew doing its thing in the cooker. I came home, took a warm shower, got into my jammies, robe and fluffy slippers (yes at 5PM), got a nice fire going and plopped in front of it with a nice piping hot bowl of this delicious and healthy stew. Winter evenings do not get any better than this – in my opinion. It’s the simple things in life that make me the happiest.
Easy Peasy Slow Cooker Vegetable Stew
Ingredients
1 28oz. can whole tomatoes
2 cans reduced sodium tomato soup
1/2 cup water
4 carrots peeled and cut in small pieces
4 large celery stalks cut in pieces
1 10 oz. package frozen pearl onions or large onion chopped
1 large package white mushrooms
3 red skinned potatoes cut in pieces and unpeeled
1 small bag frozen peas (or green beans)
1 package extra firm and pressed tofu cut in small cubes
1 tsp. black pepper
1/2 tsp. paprika
Directions
Add all ingredients to the slow cooker except the tofu. Set on low for 8 hours. Add the tofu the last 30 minutes. If you prefer a thick stew add a few tbsps. cornstarch and mix together. Serve with Wasa multi grain crisp bread.
This is one of my favorite salad dressings. The recipe came from Dr. Greger’s “How Not to Die” cookbook. It is rich, creamy, flavorful and super easy to make. If refrigerated in a sealed container it will last up to one week.
The recipe calls for Dr. Greger’s “Savory Spice Blend” which is a mix of 10 spices. If you open up the link and follow the recipe it makes 1/2 cup. The blend can be stored in a covered jar and is an excellent medley of spices which can be used for just about any recipe. Dr. Greger advocates the use of a variety of spices on a daily basis. In addition to flavoring foods, each spice has their own powerful health benefits. If you don’t have the savory spice blend on hand – no problem – this salad dressing will still taste delicious. I do add black pepper to this dressing in order to reap the benefits of the tumeric. If you recall from my Healing Tumeric Banana Date Smoothie post, the piperine in the black pepper enhances the absorption of the curcumin in the tumeric.
For the blended peeled lemon, I learned a really cool tip a few weeks ago. Cut off the ends of a few lemons, remove the peels and place in blender. Put the juice and pulp in ice cube containers and freeze. Remove the frozen juice / pulp and place in freezer bags. Pop them out of the freezer when you need lemon. Simply genius.
I love this simple yet elegant dish that is a real cinch to prepare. It is light yet very flavorful and ultra healthy. Bok choy takes center stage in this special entree. Bok choy, or Chinese cabbage, has deep green leaves and lighter bulbous bottoms that remind me of spoons. It is a cruciferous vegetable (in the same family as brussel sprouts, broccoli, cabbage, cauliflower, kale and turnips). Cruciferous vegetables contain sulforaphanes which help reduce inflammation. If you recall from previous posts, prolonged inflammation is linked to cancer, heart disease, diabetes, arthritis, cognitive decline and dementia. Eating cruciferous veggies raw is the most optimal way to take in the sulforaphanes. The next best way is steaming for 2-3 minutes.
How did I dream up this recipe? Long story short, I’m in Lucky’s Market and this guy is admiring the baby bok choy. “Looks beautiful, doesn’t it?” I’ll be honest I heard of bok choy but never cooked it. My response, “Sure does. What do you do with it?” He told me his recipe. He stressed “it has to be baby bok choy – not mature stalks.” I got a pen and sales receipt (the only thing I had to write on) out of my purse and asked him to repeat. Then he hand picked the perfect bok choy for me and wished me luck with making. People are so great!
Baby Bok Choy with Tahini-Ginger Sauce (from the man at Lucky’s Market)
Ingredients
Fresh bok choy leaves
Firm and pressed tofu cut in small pieces
2 scallions cut in pieces
Toasted sesame seeds
2 garlic toes finely chopped (or put through garlic press)
1 piece fresh ginger size of thumb (peeled and very finely minced)
6 tbsps. tahini sauce
2 tbsps. white vinegar
1 tbsp. miso paste
1/4 tsp. ground black pepper
Bok choy, ginger, garlic, scallions, tahini, white vinegar, miso paste, sesame seeds, black pepper, tofu (not pictured)
Directions
Pour 1/2 cup water into a skillet pan. Place bok choy and scallions in the pan. Place tofu on top of the bok choy. Turn heat up to high. Put a cover tightly over the bok choy and tofu so that no steam escapes. Steam for 2 – 3 minutes until bok choy is tender and tofu heated through.
For the sauce place tahini,white vinegar, miso paste, ginger, garlic and black pepper in a bowl and wisk ingredients together.
Gently lift out the bok choy and tofu and place on dinner plate. Place tahini-ginger sauce off to the side and place scallions over. Sprinkle with toasted sesame seeds.
Smoothies are a great way to sneak immune-supportive fruits and veggies into the daily diet. With Covid-19 continuing to be a global challenge, even for those who are triple vaccinated, diet is an excellent way to help boost your immune system. Whether you are trying to escape the monster or recovering from infection, good nutrition and hydration is critical.
Some foods that are effective in boosting the immune system include citrus, spinach, avocado, ginger, basil, black pepper, tumeric, green tea, garlic, broccoli, beans, nuts and seeds.
Please note that foods or supplements alone will not cure or prevent infection. The only way to protect yourself against Covid-19 is vaccination, physical distancing and proper hygiene practice.
Cucumber-Spinach Immune Boosting Smoothie
Ingredients
1 cup baby spinach
1 medium peeled cucumber (cut in pieces)
2 stalks celery (cut in pieces)
1″ peeled fresh ginger root
Juice of 1/2 lime
3/4 cup almond milk
3-4 ice cubes
1 tbsp. chia seeds
1/4 tsp. black pepper
Pinch of cayenne pepper
Directions
Add all ingredients to a high powered blender and whip until smooth and creamy (1-2 minutes). Drink, enjoy and stay healthy.
This is a hearty and comforting soup that takes all of 20 minutes to whip together. It is the perfect little work day meal that stands alone or paired with a simple salad. The anti-oxidant rich spinach and protein rich tofu make it not only hearty but super healthy. I hope you enjoy. As always, I LOVE comments. Diana
Spinach – Tofu Soup with Pasta Peppercorns
Ingredients
4 cups vegetable broth
3 scallions (cut in small pieces and separate white from dark green)
1 bag fresh spinach
1 package firm and pressed tofu (cut in small cubes)
1/2 tsp. red pepper flakes (more or less to taste)
1 tsp. ground black pepper
2 tbsp. miso paste
1/4 cup Acini di Pepe pasta
2 slices Ezekiel bread (cut in crouton size pieces and oven toasted)
Directions
Bring vegetable broth, white parts of scallions, spinach, red pepper flakes and black pepper to a brief boil then reduce heat and simmer uncovered for 10 minutes.
Add the cubed tofu, miso paste and pasta and simmer for 10 more minutes. The soup is ready when the pasta is completely cooked. It will swell up into little balls the size of peppercorns. Serve warm and garnish the green scallions and Ezekiel croutons.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
What about Tofu and Glycotoxins?
Dry heat and browning tofu above 250 degrees fahrenheit produces glycotoxins. Glycotoxins are toxic and cause chronic inflammation contributing to various diseases. Adding tofu to soups or cooking it in a casserole or other oven baked dish with moisture is safe. Frying, grilling or cooking on a baking sheet to brown using dry heat is not safe. This holds true for roasted nuts which is why it is always healthier to eat raw nuts.
Pressing Tofu:
Tofu is packaged in water to keep it fresh. Pressing tofu prior to using is important in order to squeeze out the extra water. This makes the tofu even firmer so it will hold its shape without falling apart when cooking. It also improves the texture and allows the tofu to absorb the flavors of your dish better. Tofu should be pressed a minimum of 30 minutes, but I have found the longer it is pressed the more water is released. So long as I am not pressed for time, no pun intended, I prefer to press overnight. This is the press that I use. It is sturdy, easy to clean and really gets the job done!
Tofuture Press The tofu is placed in the strainer. The lid sits on top of the tofu. The bands apply constant pressure. The water collects in the bottom container.Tofu placed in basket200 cc water pressed out after 8 hours
Don’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further.
Tofu wrapped in dish towel
The water will soak into the towel and flow into the plate
Can Tofu be Frozen?
Yes, it can be frozen in its original packaging or after being pressed and placed in a freezer container or bag. Freezing actually further improves the texture by making it spongier and “meat-like.” If you prefer silkier tofu then freezing would not be a good idea. Frozen tofu will change from its original cream color to amber (the color of soybeans). This is normal. Tofu can be left in the freezer for 3 months. It only lasts in the refrigerator for 3 – 5 days once opened.
Yesterday was a freaky. During the day it was a sunny 65 degrees and I was out at the beehive watching the girls flying around and having fun. By late afternoon the temperatures dropped to 38 degrees and the wind brought gusts up to 60 mph all night long. One of the things I like best about NE OH is the unpredictable, dramatic and extreme weather that mother nature brings our way. So with the drama of the storm I went right into soup making mode. Piping hot soup seemed to pair perfectly with the sleety rain and horrific winds. I took an inventory of what I had in the fridge and pantry and, before you know it, the kitchen permeated with the smell of Vegan Creamy Wild Rice and Mushroom Soup.
This was the first time I made this soup. I wouldn’t change anything at all. It was hearty and very filling. The cashew, cannellini and broth mixture provides the cream base for the soup and wow is it delicious. It is hard to believe it is dairy, fat, oil and salt free.
Ingredients
1 cup raw cashews
1 15 oz. can cannellini beans
4 large carrots (cut in coins)
3 stalks celery chopped
1 onion chopped
6 garlic toes chopped
1 cup dry wild rice (thoroughly rinsed)
8 oz. fresh white mushrooms (cut in pieces)
6 cups vegetable broth
1 tbsp. dried thyme
1/2 tsp. ground black pepper
1/2 tsp. fresh (preferred) or dried parsley
2 bay leaves
1 tbsp. miso paste
What is Miso Paste? Miso paste is made by fermenting soybeans with salt and koji (a mold that is also used to make saki). Miso paste is considered a green light substitute for salt. Although it has sodium in it the soy seems to counteract the hypertensive effects. An article published in Hypertension Research, “Long-Term Intake Miso Soup Decreases Nighttime Blood Pressure in Subjects of High-Normal Pressure or Stage 1 Hypertension” concludes by saying long term use of miso does not influence daytime blood pressure but does reduce nighttime blood pressure by promoting diuresis. Dr. Michael Greger, M.D. FACLM, an internationally recognized researcher and speaker on nutrition, states in his best selling book How Not to Die that miso paste is safe to use as a substitute for salt. Despite the research, I am still on the fence and use it only occasionally.
Why rinse the long grained rice? Arsenic in rice is a real concern. The FDA suggests thoroughly rinsing rice 6-8 times (until the water rinses clear) in order to reduce arsenic levels by 30-40 percent. I have read articles that recommend overnight soaking in order to reduce levels by 80 percent. Rinsing rice is also a great way to remove surface starch thereby lowering the carbohydrate content. This is a useful tip for individuals with diabetes.
Cannellini beans, raw cashews, wild rice, mushrooms, carrots, celery, onion, vegetable broth, miso paste, black pepper, thyme, parlsey, bay leaves, garlic (not pictured)
Directions
Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and silkier your cream will be.
In a large soup pot saute the onions, garlic and celery in some vegetable broth until onions become translucent.
Add 7 cups of the vegetable broth, carrots, wild rice, mushrooms, thyme, black pepper, parsely, bay leaves and miso paste. Bring the mixture to a boil. Turn heat down to low and simmer for 40 minutes stirring occasionally.
In a high speed blender add the cashews, cannellini beans and the remaining 1 cup vegetable broth. Puree for approximately 1 minute until mixture becomes smooth and creamy.
Pour the cashew cream into the soup, stir and simmer for 15 more minutes. The soup is done when the carrots are soft and the rice is completely cooked. Remove the bay leaves. Serve with your favorite. bread.
Silky smooth cashew cream
This soup is very filling and hearty. It is good alone or paired with your favorite vegan bread.
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
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.
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.
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
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.
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.
Add the cilantro, garlic, lemon juice, serrano pepper, hot sauce and black pepper. Blend until smooth and creamy.
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
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.
Sautee onions, celery and garlic in a pot with some water until soft
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.
