Author: freshphysician

Categories
Soups

Cool as a Cucumber Soup

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Cool as a Cucumber Soup

This refreshing soup will have you coming back for more.  The drizzle of herb oil makes this a masterpiece of flavor.

Makes 4 cups 

Ingredients

Soup:

  • 2 lbs. English cucumbers, deseeded
  • 2 cups cooked peas
  • 2 cups neutral-tasting, unsweetened plant milk (such as almond milk, cashew milk, soy milk)
  • 1/4 cup cashews
  • 1/3 cup chopped mint, or more to taste
  • 1/3 cup chopped dill, or more to taste
  • Juice of 2 lemons
  • Salt & pepper to taste

Herb infused oil:

  • 2 Tablespoons olive oil
  • 2 Tablespoons sesame oil
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons chopped fresh dill
  • ½ teaspoon red pepper flakes, or more to taste
  • 1 teaspoon za’atar spice blend  

Optional Garnish:

  • Roasted chickpeas
  • Toasted pumpkin seeds
  • Sesame seeds

Instructions

Herb oil:

  1. In a bowl, whisk together the oils, dill, pepper and za’atar. Add rice vinegar, continuing to whisk until combined.
  2. Store in the refrigerator, allowing flavors to meld, until ready to serve.

Soup:

  1. Cover cashews with water in a microwave safe bowl and microwave for 3 minutes. Set aside.
  2. Deseed cucumber by slicing in half lengthwise and running a small spoon down the center. Roughly chop.
  3. Drain cashews and add to a high-speed blender with cucumber, peas, coconut milk and water, blending until smooth. Add the dill, mint, lemon, and blend again until well combined.
  4. Taste, seasoning with salt and pepper as desired and blend once more. Chill soup in the refrigerator until ready to serve.
  5. Serve topped with a drizzle of herb oil and other desired garnishes.

Adapted from Edible Education Experience

Categories
Salads

Wild Rice Salad with Orange & Pecans

Wild Rice Salad with Orange & Pecans

This is a delicious make-ahead salad, perfect for potlucks or as a Thanksgiving side dish. Barberries are used in this dish but you can substitute other tart dried fruit such as cranberries or chopped apricots.

Makes 6 servings

Ingredients

  • 1 cup wild rice
  • 4 cups water
  • 1 teaspoon orange zest
  • ¼ cup fresh orange juice, from about one orange
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1½ teaspoons Dijon mustard
  • ¼ teaspoon freshly ground black pepper
  • ¾ cup toasted pecans, roughly chopped
  • ½ cup dried barberries (or cranberries)
  • ½ cup chopped fresh Italian parsley
  • 1 apple, washed, unpeeled and diced
  • ¼ cup roasted and salted pepitas (hulled pumpkin seeds)
  • 2 green onions, thinly sliced
  • Salt to taste

Instructions

  1. In a medium saucepan, combine the rice and 4 cups of water. Bring to a boil, then reduce heat to low. Cover and simmer for 50 minutes, remove from the heat and keep covered off of the heat to steam for an additional 10 minutes. Strain the rice to drain excess water. Cool to room temperature.
  2. In a large bowl, whisk together the orange zest, orange juice, olive oil, vinegar, honey, mustard, and pepper. Add the cooled rice, dried berries, parsley, apple, and green onions. Toss well. Taste and add salt or adjust the seasonings, if desired.
  3. Toss in pecans and top with pepitas just before serving. Can be served chilled or at room temperature.

Adapted from Detoxinista.com

Categories
Family Friendly Sauces, Dips & Dressings Snacks

Beet Hummus

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Beet Hummus

This recipe is a gorgeous addition to your meals, and can be used as a sandwich spread, a dip for vegetables or pita crisps, or as an appetizer on crostini with a sprinkle of goat cheese.

Serves 6-8

Ingredients

  • 3 large beets roasted, peeled, and chopped into ¼ cubes
  • 15 oz garbanzo beans cooked and rinsed
  • 3 large cloves garlic, coarsely chopped
  • 2 tbsp lemon juice (about 1/2 lemon)
  • 1 ½ tsp ground cumin
  • 1 ½ tsp smoked paprika
  • 1 ½ tsp chili powder rounded
  • ½ tsp red pepper flakes
  • 1 tbsp fresh thyme
  • ½ tsp sea salt
  • 3 tbsp tahini
  • ¼ cup vegetable broth

Optional Garnishes:

  • Goat cheese (plant-based or dairy)
  • Fresh thyme
  • Black sesame seeds
  • Drizzle of olive oil

 

Instructions:

  1. Place all ingredients except tahini and vegetable broth into the food processor. Pulse for 2-3 minutes, scraping down the sides with a spatula as needed to coarsely chop and combine the ingredients.
  2. Add tahini through the top opening and pulse to combine. Pour in vegetable broth with the motor running, adding liquid to your desired thickness.
  3. Place in a bowl or spread on crostini, garnishing with crumbled goat cheese, fresh thyme, black sesame seeds or a drizzle of olive oil as desired.

 

Adapted from Edible Education Experience

Categories
Family Friendly Soups Uncategorized

Creamy Broccoli Soup

Creamy Broccoli Soup

This broccoli soup is creamy, cheesy, and comforting – perfect for a cold day’s lunch or dinner. And the dill is a must – luckily it grows in the cool months!

Makes 4 servings

Equipment

  • Large pot or Dutch oven
  • High powered blender (like Vitamix)

Ingredients

  • Avocado or olive oil spray
  • 1 medium yellow onion, diced
  • 1/2 cup chopped carrots
  • 1 pound broccoli. Stems diced. Tops: 1 and 1/2 cups separated into small florets and the rest chopped
  • 1 small Yukon Gold potato, diced (1 cup)
  • 4 garlic cloves, minced
  • 4 cups vegetable broth
  • ½ cup raw cashews
  • ½ teaspoon Dijon mustard
  • ¼ cup fresh dill
  • 1½ teaspoons apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons nutritional yeast
  • 1 cup water
  • 2 cups cubed bread (whole grain or sourdough preferred), for croutons
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375°F and spray two baking sheets with oil spray. Set aside.
  2. Heat a large pot or Dutch oven over medium heat, coating lightly with oil spray. Add the onion, carrots, and broccoli stems, and sauté until softened, about 10 minutes. Add the potatoes, garlic, chopped broccoli tops, cashews and broth. Stir well and simmer for 20 minutes, or until the potatoes are soft. Let cool slightly.
  3. Meanwhile, place the reserved broccoli florets and the bread cubes on the oil sprayed baking sheets. Press lightly onto oiled surface to coat the bottom of broccoli and bread pieces. Then spray the top of both with oil spray. Roast until the bread is crispy and the broccoli is tender and lightly browned around the edges, about 10 minutes.
  4. Transfer the soup to the blender and add the apple cider vinegar, mustard, dill, and lemon juice, blending until creamy. Work in batches, if necessary. Add the blended soup back to the pot.
  5. Now, lightly chop about ½ of the roasted florets (reserving the rest for topping) and add to the pot. Stir in 1/2 cup of water. The soup should be the consistency of a creamed soup. If it is too thick, add an addditional 1/2 cup water (or more) to achieve to your desired consistency.
  6. Taste, adding pepper and salt if desired, to taste. Adjust seasonings if needed.
  7. Add soup to bowls, top with broccoli florets and croutons and serve.
Categories
Breakfast Family Friendly Sauces, Dips & Dressings

Homemade Yogurt

Homemade Yogurt

This dairy-free yogurt is creamy, thick, and tangy with healthy probiotic cultures. It can be made in an Instant Pot or without one.

Makes: about 5 cups

Ingredients

  • 3/4 cup raw cashews or cashew pieces
  • 1 cup filtered or distilled water (chlorinated tap water will hinder the fermentation)
  • 4 cups soy milk (unsweetened, unflavored. Or other favorite plant-based milk. We love West Soy or EdenSoy as they have no additives)
  • Starter culture (use one of these)
    • 2 tablespoons vegan yogurt for use as a starter. Be sure to use one with live, active cultures. OR
    • 1 packet vegan yogurt starter OR
    • 3 vegetarian probiotic pills (This can be used for each batch or simply save 2 tablespoons of your final product to be used next time.)

Instructions

  1. Bring the water to a boil, remove from heat and add cashews. Let stand for about 45 minutes.
  2. Place the cashews and water in a blender and blend until very smooth. Add a little more water if needed to blend.
  3. Add the soy milk to the blender and blend to combine.
  4. Stir in the starter or, if using probiotic pills, open the capsules and empty the powder into the soy and cashew base and stir well.
  5. Pour into a glass bowl or canning jars.

Standard Method

  1. Place bowl or jars (uncovered) in microwave and warm in 30 second intervals until the mixture is warmed to about 105 degrees F. (Optional but will speed the process.)
  2. Cover the bowl or jars and place in a warm spot, like a cold oven with the pilot light on, or, in hotter temps, on the countertop.
  3. Let it stand for eight – 12 hours. The set yogurt should be very thick and tangy. Refrigerate.

Instant Pot Method

  1. Place a bowl or canning jars, loosely covered) inside the liner or inner pot of the Instant Pot.
  2. Put the Instant Pot lid on and press the “yogurt” button. (The Instant Pot should be vented not sealed.) Set the timer to 12 hours for a tangy yogurt, or 10 hours for a less tangy one.
  3. When the cycle is complete, remove the yogurt from the instant pot and refrigerate
Categories
Salads Snacks

Ceviche Verde

Ceviche Verde

A great refreshing light meal, snack or appetizer.

Ceviche Verde means green ceviche. The original recipe calls for only green tomatillos (they add great flavor!) but I also like to add a handful of chopped red tomatoes for a pop of color.

Makes about 4 snack or appetizer servings.

Ingredients:

  • 14 oz. can hearts of palm
  • ½ cup green olives, sliced
  • 2 tablespoons finely chopped onion
  • 2-3 tablespoons chopped cilantro
  • ½ cup tomatillo, chopped
  • 1-2 limes, juiced
  • 2 teaspoons olive oil
  • 1 jalapeño, finely chopped or sliced (optional)
  • ¼ teaspoon coriander
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt, or to taste
  • 1 medium to large avocado, diced
  • optional: chopped cherry tomatoes and extra cilantro for garnish

 Instructions:

  1. Cut hearts of palm into ½ inch cubes and place in medium bowl.
  2. Add all other ingredients except avocado and stir to combine. Start with the juice of one lime, tasting and adding more if desired. Let rest for 30 minutes to 2 hours for flavors to combine.
  3. Before serving, add diced avocado, stirring gently to combine. Taste and adjust seasonings.  Garnish with tomato and cilantro if desired. Serve with veggie chips or tortilla chips.
Categories
Dessert Family Friendly Snacks

Fruit Salsa with Cinnamon Chips

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Fruit Salsa with Cinnamon Chips

This is an extremely healthy, delicious snack or dessert that the whole family will love.

Feel free to use a combination of your favorite fruit in season. Firm frozen fruit can be used.

Fruit Salsa:

Ingredients

  • 1/2 cup sliced strawberries
  • 1/2 cup blueberries
  • 1 apple
  • 1-pound sliced peaches
  • 1/2 cup pineapple chunks
  • 3 tablespoons all-fruit jelly 
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh mint leaves

Instructions

  1. Finely chop all fruit.
  2. Chiffonade (finely slice) the mint.
  3. Juice the lemon and whisk with the jelly in a small bowl.
  4. Combine fruit, mint, and jelly-lemon mixture in a large bowl and stir gently to evenly coat the fruit. Taste and adjust flavors as needed.
  5. Refrigerate to combine flavors while the chips are prepared.

Sweet Tortilla Chips:

Ingredients

  • 6 six-inch corn tortillas
  • Olive oil spray
  • 1 teaspoon ground cinnamon

Instructions

  1. Preheat the oven to 350 degrees.
  2. Spray both sides of the tortillas with oil.
  3. Stack tortillas and cut into sixths with a sharp knife. Arrange tortilla wedges on a parchment paper lined baking sheet in a single layer, using two sheets if needed.
  4. Sprinkle chips with cinnamon and bake for 5-8 minutes, then flip/rotate chips, and bake for 5-10 minutes more. Cool for 10 minutes. (Chips will be done when crisp at the edges. They will crisp up more when cooling.)
  5. Serve with salsa and enjoy!
Categories
Snacks

Buffalo Dill Jerky

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Buffalo Dill Jerky

A great protein-filled snack packed with flavor. Feel free to add a sprinkling of cayenne if you like your jerky hot.

Ingredients

  • 1 – 8 oz. package of Soy Curls (about 4 cups dry)
  • 2/3 cup buffalo sauce (we like Primal Kitchen brand)
  • 2 cloves garlic, pressed (or use 1 teaspoon garlic powder)
  • 1 tablespoon low sodium tamari sauce
  • 1 teaspoon celery seed, ground
  • 2 tablespoons fresh dill, finely chopped (or 3 teaspoons dried)
  • ½ teaspoon paprika

Instructions

  1. Preheat oven to 250 degrees F and cover baking tray with parchment paper.
  2. Soak 8 oz. of the soy curls (or about 4 dry cups) in a large bowl with water to cover for 5-10 minutes.
  3. While the soy curls are soaking, place the remainder of the ingredients in a medium sized bowl and mix well.
  4. Drain the soy curls, and squeeze to remove excess water.
  5. Pour the buffalo sauce over the soy curls, stirring to evenly coat.
  6. Spread the soy curls on a parchment covered rimmed baking tray (or cookie sheet) and bake at 250 degrees F for an hour, turning approximately every 20 minutes. Cook to desired dryness, noting that jerky will continue to dry as it cools.
  7. Store in the refrigerator.
Categories
Soups

Shiitake Miso Soup

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Shiitake Miso Soup

This delicious soup can be put together quickly for a light weeknight meal. For a heartier take, consider adding a small scoop of brown rice to the bowl with the tofu.   

You can use your favorite type of miso paste in this recipe. If you are just beginning, start with white miso.

  • White (Shiro): fermented the shortest amount of time, milder and sweeter.
  • Yellow (Shinshu): mid-way between white and red in flavor.
  • Red (Aka): Fermented the longest with a stronger umami flavor.

Makes 4 servings.

Ingredients

  • 1 bunch green onions
  • 3 ounces shiitake mushrooms (about 8 shiitakes), stems removed, sliced
  • Avocado oil spray
  • 6 cups vegetable (or mushroom) broth
  • 1 tablespoon tamari sauce
  • 1 tablespoon mirin
  • 3 tablespoons miso paste 
  • Salt and pepper to taste
  • 3 cups greens (such as chard, spinach, beet greens), torn or cut into bite-sized pieces
  • 1 14 oz. pkg of firm tofu
  • 3 tablespoons dried wakame seaweed, rehydrated in water and chopped
  • Garnishes: sliced green onions, furikake seasoning, white or black sesame seeds

Instructions

  1. Slice white and light green parts of the green onions. Slice the green tops separately for garnish.
  2. Spray a large pot over medium heat. Add the sliced shiitake mushroom tops, cooking for about 8 minutes until softened. Add the light parts of the sliced green onions and stir, heating briefly.
  3. Add the broth, soy sauce and mirin. Add wakame. Bring to a low boil and then simmer for 10 minutes.
  4. While the soup is simmering, prepare the tofu. Drain tofu and cut into 1/3 inch cubes. Divide the tofu cubes among 4 bowls.
  5. Add the miso paste to a small bowl and add about ½ cup broth and whisk until smooth. Set aside.
  6. Add the greens to the simmering soup, cooking briefly until just wilted. Turn heat off.
  7. Add the miso mixture off the heat. Do not to boil the miso paste to keep the healthy fermented bacteria alive.
  8. Taste and adjust seasonings.
  9. Ladle the hot miso soup over the tofu.
  10. Sprinkle with scallions and sesame seeds and serve.
Categories
Soups

White Bean & Wild Rice Soup

White Bean & Wild Rice Soup

This soup has so many nourishing ingredients in one comforting recipe. Round it out with some hearty whole grain bread for the perfect fall or winter meal.

Makes 4 servings

Ingredients

Creamy base

  • 1 cup unsweetened almond, cashew, soy or oat milk
  • ⅓ cup raw cashews
  • ¼ cup cooked cannellini beans, drained and rinsed
  • 2 tablespoons white miso paste
  • 1 T Dijon mustard

Soup

  • Olive (or avocado) oil spray
  • 1 onion, diced
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 8 ounces cremini mushrooms (or other mushrooms of your choice), sliced
  • 5 garlic cloves, minced
  • 2 tablespoons minced fresh rosemary (or 2 teaspoons dried)
  • 2 teaspoons minced fresh thyme (or 1 teaspoon dried)
  • 3 cups cooked cannellini beans, drained and rinsed
  • ½ teaspoon freshly ground black pepper, more for serving
  • 4 cups vegetable broth (or water)
  • 1 ½ cups cooked wild rice
  • 2-3 tablespoons fresh lemon juice
  • 4 cups chopped kale
  • Chopped parsley for garnish, optional
  • Red pepper flakes, optional
  • Salt, to taste

Instructions

  1. Make the creamy base: Place the milk, cashews, white beans, miso paste, and Dijon mustard in a blender and process until smooth. Set aside.
  2. Make the soup: Spray a medium-large Dutch oven (or large pot) with oil spray and heat over medium. Add the onion, celery, carrot, and mushrooms and stir. Cook, stirring occasionally, until the mushrooms are tender, 8 to 10 minutes.
  3. Add the garlic, rosemary, thyme, cannellini beans, pepper, and broth and stir. Cover and simmer for 20 minutes.
  4. Stir in the cashew mixture, rice, 1 tablespoon lemon juice, and kale. Simmer over low heat until the kale is wilted, about 5 minutes. Season to taste with salt and pepper. Serve with more lemon juice, parsley and pinches of red pepper flakes, if desired.

Note: The soup will thicken with time. If you are not serving right away, stir in additional water to thin to desired consistency.