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Robust Tomato Soup

Robust Tomato Soup

Last night we invited our good friends Heather and Jon over for an impromptu dinner. I found Heather painting the grape hyacinth flowers my daughter Etta and son Luca picked for her the evening before. It was that perfect spring day in Washington where the weather was fickle, alternating between a sprinkle of rain to warming sunbursts.  I decided to make tomato soup and fresh pesto with a dollop of homemade coconut kefir for our guests. You can use my pesto recipe and homemade coconut kefir from earlier posts.

This meal is low glycemic and good for individuals who struggle with blood sugar control.  I would not recommend this for those individuals who have rheumatoid arthritis or eczema or other inflammatory conditions as the tomato is a nightshade and may increase your symptoms. We have a small garden on the south side of our home.  The winter greens are beginning to burst with fresh foliage.

I love watching Luca munch on the greens pretending to be one of the deer that frequent our fenced in miniature garden.  Remind me to have my husband Tony build a 10 foot fence next year, as apparently this is the height you need to keep the deer out of your garden in North Tacoma!  Or I could just be at peace with the fact that the deer were here before we were and therefore I need to just plant more kale.  Lots more!

Before Jon and Heather went home that evening they asked me for the recipe so here it is. Enjoy a steaming bowl of robust tomato soup while watching your deer consume all your spring vegetation.  Hopefully with peace in your heart.  This recipe freezes well so if you are a small household just make one batch.  If you are a large household or are cooking for a bigger crowd, double or triple the batch.

Serves: 6-8

3 tablespoons extra virgin olive oil
1 onion, diced
8 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1 sprig fresh or 1 tablespoon dried rosemary, remove stem from fresh
6 medium carrots, ends removed and grated
4-28 ounce cans diced tomatoes (I use the BPA-free canned tomatoes, usually labeled on the can)
32 ounces of organic chicken or vegetable broth
sea salt to taste
fresh ground black pepper to taste

  1. In a large pot over medium heat, warm the olive oil.  Sauté the diced onions and garlic until onions are translucent, approximately 5-7 minutes.  Add the herbs and grated carrot and sauté an additional 5 minutes.
  2. Next, add the cans of diced tomatoes, chicken broth, sea salt and pepper.  Bring to a boil then reduce to a simmer until the soup reduces in liquid and the carrots are well cooked, approximately 45 minutes.  Dollop fresh pesto and coconut kefir as condiments and added nutrients!  You could even use raw or roasted sunflower or pumpkin seeds to sprinkle over the soup.

Enjoy!

 

 

French Lentil Soup

French Lentil Soup

This is a deliciously hearty soup.  You will not miss the meat with this meal and it is very cost effective.  Lentils like all beans are rich in fiber, which is great for lowering cholesterol and preventing constipation.  In addition to being a great source of fiber, lentils and other beans are rich in magnesium, folate, iron and protein.  The high fiber also helps to stabilize blood sugars after a meal, and are low in calories per cup (about 230).  Another reason I love to cook lentils is you do not need to soak them before cooking.  Therefore, an easy pick for a fast meal.  I double the batch and freeze half for later meals.  I shared this soup with a couple of my friends, one of them suggested using this recipe as a meat alternative in burritos.  Great idea, Aimee!  One suggestion would be to have the  burritos the day after you cook these lentils as they will absorb the remaining liquid and will thicken perfectly for burritos.  I also want to thank another foodie friend, Doug, for introducing me to the delicious combination of spices that make up Garam Masala.

Serving: 8

3 tablespoons extra virgin olive oil
1 large yellow onion, diced
4 medium carrots, peeled and chopped into 1/4 inch pieces
4 large cloves garlic, minced
1 teaspoon Garam Masala spice
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 cups French lentils or lentil of your choice
8 cups organic chicken or vegetable broth
1- 15 oz can diced tomatoes
sea salt and fresh ground pepper to taste

  1. In a large saucepan over medium heat, saute the onions and garlic in the olive oil until the onions are translucent (approximately 5 minutes).
  2. Add the carrots, Garam Masala, cumin and oregano and saute an additonal 5 minutes.  Sauteing the spices in the oil really helps to bring out the flavor within each spice.
  3. Add the lentils, broth, tomatoes, salt and fresh ground pepper and bring to a boil then reduce to simmer.  Simmer for 20-30 minutes or until the lentils are soft.  Serve with a large green salad or baked leafy greens.

 

 

Immune Boost Soup

Immune Boost Soup

Today was a perfect day for a warming immune boost soup.  My family raked up the last of the cherry leaves from our yard and my husband needed a warming and enriching soup to help him fight his common cold.  I decided to use lots of garlic, onions and leaks for their antiviral and antibacterial properties.  I chose ginger root to improve circulation and to sooth and drain mucus membranes, particularly  helpful for common cold symptoms.  Shiitake mushrooms added an extra immune boost as they contain compounds that inhibit viruses from multiplying and have anti-cancer properties.   I topped off the soup with lots of bok choy to add some crunch and lots of vitamins and minerals for healthy bones and muscles.  Organic chicken broth was my base for its richness in flavor, though you can easily add vegetable or mushroom broth.  Add fresh crushed garlic to your soup just before serving if you need more of an immune boost.  Fresh garlic is more antiviral and antibacterial and will ward off anyone from getting too close to you if you are sick, thereby preventing others from getting sick!  Chalk it up to you just looking out for the common good.  Serves well with baked fish or tofu and a fresh salad.  Feel free to modify the recipe by adding tofu or a poached egg  for extra protein, which is also important for a healthy immune system.

Enjoy!

Serves: 4-6

2 tablespoons extra virgin olive oil
1/4 teaspoon toasted sesame oil
5 large cloves garlic, diced
2 leaks, rinse, remove the fibrous tops and root and thinly slice
1 medium onion, chopped
2 tablespoons ginger root, peeled and diced
1 cup fresh Shiitake mushrooms, thinly sliced
4 cups bok choy, chopped
8 cups chicken, vegetable or mushroom broth
fresh ground pepper and sea salt, if needed, to taste

  1. In a large soup pot over medium heat, saute the onion, leek, garlic and ginger in the olive oil.  Saute until the onion is translucent, approximately 3-5 minutes.  Add the sesame oil, pepper, and Shiitake mushrooms and saute for an additional 2 minutes.
  2. Add the broth to the soup pot.  Bring the soup to a boil, then reduce to simmer.  Simmer for 15-20 minutes, allowing for the ginger to release its medicinal properties and flavors to infuse the broth.  Remove from heat and toss in the bok choy just before serving.

 

 

Harvest Root Soup

Harvest Root Soup

I love when the season changes and I feel the first crisp day of fall.  As if some innate switch is turned on inside me and I want to harvest.  I love this recipe because you can be creative.  It is warming and rich in root flavors.  Use the roots that you have in your fridge or from your local farmers market.  Add different herbs to your taste such as basil, rosemary, sage or summer savory.  If you have roasted chicken on hand, shred it and throw it in when you add your broth.  If you need an extra immune boost, dice fresh garlic directly into your bowl.  Garlic is naturally antibacterial and antiviral and more so in the raw form.  Roots are rich in vitamins and minerals,  which are important for a healthy immune system needed during the cold and flu season.  Leave the peel on the yam, sweet potato, parsnip and carrots if they are organic for extra fiber.

Enjoy!

Serves: 8

3 medium parsnips, peeled and chopped into ½ inch pieces
3 medium carrots, peeled and chopped into ½ inch pieces
1 large yam, chopped into 1 inch pieces
1 sweet potato, chopped into 1 inch pieces
2 cups celeriac or celery chopped into ¼ inch pieces
1 large yellow onion, chopped
5 large cloves of garlic, diced
¼ cup fresh Italian parsley, minced
1 teaspoon fresh or 1/2 teaspoon dry thyme
1 teaspoon fresh or 1/2 teaspoon dry marjoram
3 tablespoons extra virgin olive oil
8 cups organic vegetable or chicken broth or water
sea salt to taste
fresh ground pepper to taste

garnish with fresh chopped kale, beet, collard or Swiss chard greens

  1. Pour olive oil into a large soup pot over medium heat.  Add the onions and garlic and sauté until the onions are translucent, approximately 5 minutes.
  2. Add the parsnips, carrots, yam, sweet potato, celery and herbs to the pot and sauté for 10 minutes.
  3. Add the broth, sea salt and pepper to the pot.  Stir until all ingredients are well blended then cover the pot, lower the heat and let simmer for 20-30 minutes or until the carrots are tender.
  4. Ladle soup into bowls and garnish with fresh chopped greens just before serving.