Jan 072014
 

This cheesy chia seed soup is simple, filling and comforting, and will help you lose weight naturally with the perfect blend of fiber, good fats and protein.

Conquer your New Years Resolution!

Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

I have completely fallen in love with this soup. Warm, flavorful organic broth, hearty chia seeds with their good fats, fiber and micronutrients, and nutritional yeast with it’s signature cheesy flavor, packed with b-vitamins is a satisfying breakfast, quick lunch or warm, light dinner. This is an AWESOME recipe to take on the go. Pack some warm broth in a Thermos and bring a snack size cup with the chia seed and nutritional yeast – just stir in when you are ready to eat!

Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

The chia I use is called Mila – and this blend happened to be blonde.  Any varietal/color can be used and it will be delicious.  Mila is microsliced so that the seeds are opened and have more surface area without damaging the cotents. It is a blend of chia seed grown at various farms along the equator in volcanic soil. For four more reasons I choose this blend visit this Mila bar recipe.

Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

1 Serving
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup vegetable broth
2 Tbsp nutritional yeast
2 Tbsp chia, ground (any varietal)

Directions

1. Heat vegetable broth in a small stock pot over medium high heat; stir in nutritional yeast and chia. Enjoy!

Nutrition Facts
1 Serving
Amount Per Serving

Calories 195.0
Total Fat 6.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 5.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 575.1 mg
Potassium 440.0 mg
Total Carbohydrate 20.2 g
Dietary Fiber 13.9 g
Sugars 3.0 g
Protein 14.3 g

Vitamin A 2.0 %
Vitamin B-12 133.0 %
Vitamin B-6 480.0 %
Vitamin C 0.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 17.0 %
Copper 6.0 %
Folate 60.0 %
Iron 18.0 %
Magnesium 25.0 %
Manganese 5.0 %
Niacin 280.0 %
Pantothenic Acid 10.0 %
Phosphorus 17.0 %
Riboflavin 565.0 %
Selenium 32.0 %
Thiamin 640.0 %
Zinc 21.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nov 202013
 

 Utilize all your farmers market produce in this Sensational Seasonal Lentil Soup with a Surprising Ingredient – Radishes! 

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Acorn Squash

Step into my day dream of a Utopian world with an organic farm at the center prompted by my first installment of veggies last Wednesday. What a variety it was!

1) KALE
2) SPAGHETTI SQUASH or EGGPLANT(not in picture) or Yellow Squash/Zucchini
3) ACORN SQUASH & CALABAZA
4) DAIKON RADISH * or RED RADISHES
5) YUM YUM SWEET PEPPERS
6) BOK CHOY
7) KOMATSUNA SPINACH
Plus delicious fresh bread!

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Daikon and Red Globe Radish

There is nothing like walking up to a farm stand, jute bag in hand, with vegetables just pulled from the ground and saying hello to the farmer that grew them. I can’t help but dream about a concept where an organic farm is the center of a supportive community that surrounds it. On the outskirts of the farm are schools that get their food – fresh produce, not off a truck from a far away place, or from food like substances produced in a lab, but from their own back yard.  Ecology, recycling and sustainability would be a main focus.  Kids would be taught real skills along with the standard reading, writing and arithmetic such as sewing, cooking and farming.  We wouldn’t send jobs overseas – but we would produce real products and support families right here in our own communities.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Fresh Bread, Eggplant & Yum-Yum

Also located there are holistic doctors – trained in both conventional medicine and the healing properties of holistic nutrition with a focus on healing through food and traditional herbal remedies.  There would be less instances of heart disease, cancer and diabetes. People would live long and productive lives with a high quality of life.  We would respect and support our elders as a vital part of our community.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Bok Choy

There would be a huge focus on staying active with lots of natural trails, camping and hiking in the surrounding woods.  Homes would be built small and with sustainable materials and solar power.  We would collect and purify rain water and we would welcome people that are skilled as seamstresses, gardeners, chefs, mechanics. There would be less of a reliance on technology and more on face to face interactions with real people.  We would have a large library attached to the school with tons of programs for kids and adults alike. Book clubs, children’s story time, craft fairs.  Life is slower, calmer, less stressful.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Cucumber, Lettuce & Kale

Am I crazy to want such things? I know the argument is the fact that this method can not support the current population – a fact that gets scarier and scarier. How ARE we going to be able to support the population of the future?  Natural resources are being depleted, rivers, oceans and lands are being polluted and consumerism is off the charts. At this point all we can do is take one step at a time, lead by example and constantly be learning about what is going on in the environment and the world…..

And eat soup.

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

Seasonally inspired, calming, comforting and rejuvenating soup.  Deliciously filled with fiber, vitamins and nutrients and just the right amount of protein.

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

For anyone in your family that isn’t a spicy radish lover – let them try this soup. My daughter thinks they are potatoes!

What is your idea of a Utopian society? What are your thoughts on feeding the populations of tomorrow? 

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

 Sensational Seasonal Lentil Soup

Serves 8
Vegan, Gluten Free
Printable Recipe
**Ingredients from KyV Farm

Ingredients

1 Tbsp oil or broth
1 onion, chopped
3 cloves garlic, minced
1 cup chopped celery
1 cup chopped carrot
1 Daikon radish, chopped**
6 Red Globe radish, quartered**
1 cup Yum-Yum peppers, chopped**
1 Tbsp poultry seasoning
1/4 to 1/2 tsp salt
1 cup chopped collard greens or kale**
1 cup lentils, rinsed
1 1/2 cups cooked white beans (about 1 can Great Northern, Cannelini or Butter beans)
1 carton broth
2 tsp prepared mustard

Directions

1. Heat oil or broth in a Dutch oven over medium high heat; add onion and cook 5 minutes or until softened; add garlic, carrot and celery; cook an additional 3 minutes; add radish, peppers, poultry seasoning and salt; cook 5 more minutes or so; add collards or kale, lentils, beans and broth; reduce heat, cover and cook about 30 minutes or until lentils and radishes are soft. Stir in mustard, taste and re-season if necessary and enjoy!

Nutrition Fact
8 Servings
Amount Per Serving 

Calories 141.5
Total Fat 2.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 570.5 mg
Potassium 519.3 mg
Total Carbohydrate 24.0 g
Dietary Fiber 6.4 g

Sugars 2.7 g
Protein 6.8 g
Vitamin A 49.6 %
Vitamin B-12 0.0 %
Vitamin B-6 9.6 %
Vitamin C 36.6 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 7.7 %
Copper 10.8 %
Folate 22.6 %
Iron 16.9 %
Magnesium 10.5 %
Manganese 25.2 %
Niacin 3.2 %
Pantothenic Acid 3.6 %
Phosphorus 10.9 %
Riboflavin 3.7 %
Selenium 2.8 %
Thiamin 8.4 %
Zinc 6.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oct 092013
 

Today is my three year bloggiversary! To celebrate I am posting a creamy Autumn Sweet Potato, Pumpkin and Lentil Soup with Aromatic Fresh Sage will put you in the mood for fall. Savory and comforting with all the traditional holiday flavors will have you giving thanks that Thanksgiving is right around the corner.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

The good news is that the amount of fiber will trim our waistline before the heavy meals make their way into our diets. This mouth-watering soup is only 100 calories, naturally (almost) fat free and has 6 grams of fiber so eat to your heart’s content!
As an added bonus, this recipe is great for both you and your kids. My daughter loved the rich but mild flavor and the sweetness of the potatoes and pumpkin.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

 I’d also like to take this time to express my gratitude for each of you that comes to visit me here. When I started this blog I really wanted to simply catalog my recipes and practice my photography skills.  As this blog grew and I got feedback from people that it was actually helping them I knew that I had a responsibility to change and grow and provide useful content.  By doing this for you, it in turn makes me feel fulfilled. Blogging takes many hours and is a lot of work – you really have to love it, but isn’t everything worth doing a lot of work?  It is a creative and fun outlet where you can really connect with people.  Many thanks to each of you that has joined me on my journey as I learn about SEO, blogging do’s and don’t (I’m sure I’ve broken ALL the don’ts) and grown both in photography and writing.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Gratitude is such a beautiful thing. It puts things in perspective and gives us peace.  Once we are at peace we can share this calmness and love with others.  I can’t completely express how changes in my life have given me a bit of this peace. Even though my life is so crazy (still) – much more than I thought since leaving Corporate America – I’m moving in the direction of being able to do what I’m passionate about each and every day.  I can blog, spend time with my daughter, husband and family, help people through my business, coach others in need, work with amazing businesses in my community and even take some classes.  Continuing education is so important. I encourage you all to wonder about the world. Ask why something is.  If we all dove deep into why things are the way they are the world would change for the better very quickly.  Once the hard part of figuring out WHAT I was passionate about was done, I could then laser focus on WHY I wanted to make a course correction and move in that direction. The why is what gives me the power to continue getting up each day at 4:30 and get that worm!  Though I’m not exactly where I want to be I am now enjoying the journey.  And I’ll let you in on a little secret. Being at peace with the journey is what it is all about.

So on my third bloggiversary I leave you with these thoughts for the day.

Gratitude

Peace

Good Health

Education

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Sweet Potato, Pumpkin and Lentil Soup with Fresh Sage

Serves 8 generous 1 1/2 cup servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1 onion, chopped
2 ribs celery, chopped
2 cloves garlic, chopped
2 sweet potatoes, chopped
1 bay leaf
1/3 tsp sea salt
1/8 tsp fresh ground pepper
2 Tbsp salt free poultry seasoning blend
1 cup pink lentils
2 cartons (8 cups) low sodium veggie broth, divided
1 tsp fresh sage, minced
1 14oz can pumpkin (not pumpkin filling)

Directions

1. Heat 2 Tbsp of the veggie broth in a Dutch oven over medium high heat. Add the onion and celery; cook about 7 minutes. Add the garlic, sweet potatoes, bay leaf, salt, pepper and poultry seasoning; cook 3 minutes.

2. Add the lentils and veggie broth. Bring to a boil, reduce heat and simmer 15 minutes; stir in sage and pumpkin; cook an additional 15 minutes. Taste and adjust seasoning as needed.

3. Remove bay leaf; puree ingredients with an immersion blender for a thick and creamy soup.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 105.4
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 249.1 mg
Potassium 337.2 mg
Total Carbohydrate 22.3 g
Dietary Fiber 6.0 g
Sugars 3.7 g
Protein 3.7 g

Vitamin A 291.0 %
Vitamin B-12 0.0 %
Vitamin B-6 10.2 %
Vitamin C 20.5 %
Vitamin D 0.0 %
Vitamin E 3.7 %
Calcium 5.9 %
Copper 9.5 %
Folate 15.8 %
Iron 12.6 %
Magnesium 7.0 %
Manganese 19.0 %
Niacin 3.8 %
Pantothenic Acid 6.1 %
Phosphorus 8.2 %
Riboflavin 6.2 %
Selenium 2.1 %
Thiamin 6.1 %
Zinc 3.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Aug 132013
 

Coconut Curry Soup with Kale and Butternut

Meet your new best friend……Fat. 

Flavorful curry, creamy coconut milk and ultra rich coconut oil make this a satisfying soup for any time of year.  Though butternut squash from KyV Farm is not in season right now in Florida – those little buttery squashes waited patiently on the counter for weeks until I was ready to use them. If you don’t have any squashes handy or are short on time simply buy frozen, cubed butternut.

In this recipe, raw coconut oil fills in for ghee (a type of clarified butter typically in South Asian dishes) like Taylor Swift filling in for Britney Spears. It’s just so…..now and delicious and fun and a touch more classy. No offense Britney – I was one of your first fans but it’s a new era and I think you lost most of us with the barefoot in the gas station bathroom thing.

So long butter, hello coconut oil.

Coconut oil does have saturated fat – the same as butter – but no cholesterol. Coconut fats have what is called medium chain triglycerides  - which have been shown to actually aid in weight loss, balance blood sugar and lower cholesterol.  One study in 2009 published on PubMed showed women that consumed two tablespoons of coconut oil daily LOST abdominal fat.  

Me and Dr Lindsey Duncan

Me and Dr Lindsey Duncan

It’s time to start thinking about adding more healthy fats and cutting out sugar.

After listening to Dr Lindsey Duncan speak two Saturdays ago about the importance of fats in our diet (particularly plant based fats) I promptly went home with fat on the brain (no pun intended) and thoughts of how harmful the whole fat free era was. Snackwells anyone? I remember eating those by the package because they were fat free and “healthy”. First ingredient – sugar.

[Sugar, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Skim Milk, Corn Syrup, Fructose, Cocoa (Processed with Alkalo), Glycerin, Egg Whites, Gelatin, Chocolate, Soy Lecithin (Emulsifier), Modified Food Starch, Baking Soda, Cornstarch, Salt, Potassium Sorbate Added to Preserve Freshness, Artificial Flavor.]

“It seems like every time I study an illness and trace a path to the first cause, I find my way back to sugar.” ~ Richard  Johnson, Nephrologist at University of Colorado, Denver.

Coconut Curry Soup

Coconut Curry Soup

The importance of fat in the diet.

According to Dr Duncan, fat is the highest source of energy in the human body – some nutritionists would say sugar/carbs – he will argue that sugar feeds cancer – but it’s fat that gives us power. Fat lubricates the joints and is the number one bio-chemical element in the brain  - the brain sits in liquid comprised of 80% fat.

The power of fat is mighty.

How much fat do we need? Most sources say 20-35% of your daily intake should be from fats. Many Americans are getting much more than that in the form of fried foods – most of those fried in animal fats, hydrogenated oils or other processed oils when what we should be thinking is unheated and unprocessed fats – some great choices are seeds, nuts, avocado & coconut oil.

What is your take on fat? Are you still scared of eating too much fat from all the programming we received during the fat free era or are you excited about eating healthy and tasty fats in moderation?

Coconut Curry Soup with Kale and Butternut

Coconut Curry Soup with Kale and Butternut

Coconut Curry Soup with Kale and Butternut

Inspired by Eating Well
Serves 6 (1/1/2 cups)
Vegan, Gluten Free
Printable Recipe
**Fresh, Organic Ingredient from KyV Farm

Ingredients

1 block tofu, drained, wrapped in paper towels and pressed of water
2 Tbsp curry powder, divided
3/4 tsp sea salt, divided
2 Tbsp coconut oil
1 large onion, chopped
3 cloves fresh garlic, chopped
15-oz butternut squash, peeled, seeded and cubed (about 1 large butternut or 1 1/2 pkgs frozen)**
2 carrots, sliced (about 1 cup)
1 14-oz can light or regular coconut milk
2 cups (or 1 14-oz can) vegetable broth, low sodium or sodium free**
3 cups chopped kale

1/4 cup cilantro (optional)

Directions

1. Cube tofu into bite size pieces; sprinkle with 1 tsp curry powder and 1/4 tsp sea salt; toss well to coat. Heat 1 Tbsp oil in large stock pot or Dutch oven over med-high heat.  Add tofu cook until browned; turning once or twice; about 4 minutes per side. Set aside tofu.

2. Heat 1 Tbsp oil in pot; add onion and garlic; cook until softened about 3 minutes; add squash and carrots; cook an additional 5 minutes; add remaining curry powder; stir for 30 seconds. Add coconut milk, broth and remaining salt; bring to a boil, stirring constantly, reduce heat and simmer about 12 minutes until butternut squash softens; stir in tofu and kale; cook an additional 4-5 minutes.

3. Remove from heat and stir in cilantro if using.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 217.3
Total Fat 12.3 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 332.7 mg
Potassium 661.7 mg
Total Carbohydrate 22.3 g
Dietary Fiber 6.5 g
Sugars 3.4 g
Protein 7.4 g

Vitamin A 371.7 %
Vitamin B-12 0.0 %
Vitamin B-6 18.3 %
Vitamin C 76.2 %
Vitamin D 0.0 %
Vitamin E 3.5 %
Calcium 50.7 %
Copper 20.9 %
Folate 13.8 %
Iron 21.3 %
Magnesium 20.9 %
Manganese 63.2 %
Niacin 9.2 %
Pantothenic Acid 5.7 %
Phosphorus 17.3 %
Riboflavin 8.4 %
Selenium 16.1 %
Thiamin 15.1 %
Zinc 8.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jun 252013
 
Lentil Soup

Lentil Soup

Can it be that good?

Yes , yes, yes!  When you see a 4 year old drinking the last bit of soup out of her bowl, you know it can’t be bad.

Lentil Soup

Lentil Soup

This soup manages to be both light for summer yet would be comforting in winter as well.  The complex layers of texture and flavor emerge gradually –first you taste the slight aromatic thyme and tarragon with a hint of tomato flavor, followed by the richness of the mustard with its distinct spice and hint of vinegar that dances across your tongue.

I stirred in some left over quinoa at the last minute.  It cooks so quickly that we almost always have it on hand to eat along with beans or tofu.  These small, round seeds added another wonderful texture along with the soft lentils.

**For busy people be sure to cook the quinoa ahead, soak the lentils and chop the veggies. This won’t take you long – I did this before work and then it was a breeze to throw together after the long day.

Lentil Soup

Lentil Soup

Bowl-Licking-Good Lentil Soup

Serves about 8 (1 1/4 cup) servings
Vegan, Gluten Free
Inspired by Forks Over Knives Companion Book
Printable Recipe
**Ingredients On Sale at Native Sun Natural Foods Market June 7-July 6, 2013

Ingredients

Grain:
1 cup cooked quinoa**
1 1/2 cups green lentils, soaked overnight or all day
2 tsp olive oil

Veggie:
1 onion, chopped
3 ribs celery, chopped
3 large carrots, chopped
3 vine ripe tomatoes**
3 cloves garlic, minced
2 cups chopped potato (I used mix of sweet potato and white potatoes)

Seasoning:
Large handful (about 1/2 bunch) chopped flat leaf parsley
2 bay leaves
Rounded 1/2 each dried thyme and tarragon
1 1/2 tsp coarse sea salt + fresh ground pepper, to taste
1/4 cup ketchup or 3 Tbsp tomato paste**
4  cups (low sodium or regular) vegetable broth + 4 cups water
2 Tbsp prepared mustard**

Directions

1. Cook the quinoa to package directions if you have not done so; soak the lentils, covering well above them as they will absorb water; chop the veggies. (If you can do this the morning before you have to cook this, it will save LOTS of time.)

2. Heat 1 tsp oil in a Dutch oven or large stock pot over medium to medium-high ; add the veggies and cook about 10 minutes; add the parsley, bay, thyme, tarragon, salt and pepper; cook 1 minute; add tomato paste; cook another minute; add lentils, vegetable broth and water; bring to a boil, reduce heat; cover with lid ajar and cook 35 minutes; stir in quinoa and mustard, remove bay leaves; taste and adjust seasoning if needed.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 112.7
Total Fat 1.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 666.0 mg (with low sodium broth)
Potassium 385.0 mg  
Total Carbohydrate 19.1 g
Dietary Fiber 4.9 g
Sugars 2.4 g
Protein 5.2 g 

Vitamin A 26.1 %
Vitamin B-6 9.1 %
Vitamin C 21.7 %
Vitamin E 3.7 %
Calcium 3.6 %
Copper 9.3 %
Folate 21.5 %
Iron 16.5 %
Magnesium 6.5 %
Manganese 18.6 %
Niacin 5.2 %
Pantothenic Acid 5.0 %
Phosphorus 9.7 %
Riboflavin 4.6 %
Selenium 2.8 %
Thiamin 7.3 %
Zinc 4.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 252013
 
Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

I was sitting in the salon chair leafing through magazines last Friday at my hair appointment when I came across a variation of this soup in this month’s Martha Stewart Living.

The funny thing is that I also happened to be at my CSA/Farm Share – Vivian is one of the owners of KyV Farm so she is not only a hair stylist but she is also my farmer.  She was a salon owner in Puerto Rico and now does hair on Fridays.  Talk about a multi-talented lady!  The cauliflower, green onions and garlic from this recipe are all from the farm.

Florida Coastal Cooking and KyV Farm

This soup is creamy yet very light because of the cauliflower instead of cream base.  It’s a perfect way to fill up before a meal, so for those of us trying to lose weight, this will naturally displace other calorie dense foods in your stomach.  This would also be lovely to serve for a large group since it yields so much.

This soup has a creamy, smooth texture with the salty crunch of a bit of coarse ground sea salt on top; the signature tastes of asparagus and fresh dill balanced by everyone’s favorite base of onions and garlic.  It is best when fresh and hot, right out of the pot. If you aren’t feeding a large group, I would suggest halving this recipe.

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Inspired by Martha Stewart Living Magazine
 Serves 8 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items from KYV Farm

Ingredients 

1 Tbsp olive oil
3 green onions, chopped**
3 cloves garlic, chopped**
3 small heads cauliflower with leaves on, chopped**
10oz asparagus, chopped
1 Tbsp tamari
6 cups veggie broth
Sea salt and fresh ground pepper, to taste
¼ cup chopped fresh dill

Sprinkle of coarse ground sea salt on each

Directions

1. Heat 1 tbsp olive oil over medium heat, add onion and garlic and cook until softened. Add cauliflower and asparagus; cook an additional 5 minutes; add tamari and veggie broth; bring to a boil, cover and reduce heat to low; cook 20 minutes or until vegetables are softened.

2. Puree mixture with an immersion blender or in batches in a blender. Add fresh dill and blend. Top with a few sprigs of fresh dill and coarse ground sea salt for garnish.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 67.5
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 862.0 mg
Potassium 430.6 mg
Total Carbohydrate 10.7 g
Dietary Fiber 3.5 g
Sugars 1.5 g
Protein 3.3 g

Vitamin A 12.4 %
Vitamin B-6 15.1 %
Vitamin C 87.1 %
Vitamin E 4.8 %
Calcium 3.5 %
Copper 6.0 %
Folate 26.3 %
Iron 6.3 %
Magnesium 6.0 %
Manganese 15.0 %
Niacin 5.3 %
Pantothenic Acid 7.4 %
Phosphorus 7.3 %
Riboflavin 6.8 %
Selenium 2.4 %
Thiamin 7.7 %
Zinc 3.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Dec 202012
 

If the weather outside is frightful – hopefully these six satisfying soups will make your day delightful. Before I take a brief break from blogging until after Christmas, I leave you with some of my personal and fan favorite soups I have featured over the years.

Happy Holidays and Let it snow, Let it Snow, Let it Snow!

Florida Fall Harvest Soup

Best Eggplant & Leek Soup Ever

Rustic Roasted Tomato and Garlic Soup

Chinese Five Spice Miso Soup with Shitakes and Edamame

Calming Kale, Carrot, Sweet Potato and Bean Soup

Black Bean Soup with Forbidden Rice

 ______________________________________________________

KyV (Know Your Vegetables) Workshop Recap 12-15-2012 

KyV Farm is a local, organic farm in the North Florida area that offers a farm share/CSA.   This is when a farm offers a share of their crop for a fee up front. You then get vegetables every week or every other week through the growing season – sharing in both the bounty and the risk with the farmer.  There are SO many benefits to a CSA, aside from the obvious of getting a variety of veggies into your diet; it is less expensive, it is a great way to get kids involved with real food, it supports the local economy and a local business, it builds a sense of community in that area and provides a connection with the earth….just to name a few.  I am sort of their self-appointed volunteer coordinator and event planner.  I write recipes and help plan events because they are so busy between working the field and running the business, that they just don’t have a lot of time to do this sort of thing.

The concept of the Know Your Vegetables workshop came about from the many questions about some of the unique and interesting veggies such as kohlrabi, various greens, bok choy and watermelon radish.  We received so many, that we decided to create a workshop to share information on identifying the vegetables, how to clean, store, prep and cook them.

For those of you that would like the recipes for the dishes prepared during the workshop – please click this link: Know Your Veggies 2012 Booklet

Vivian reviewed the prep and storage for each of the vegetables currently being grown at the farm….

….and I made a few recipes – including a bok choy saute, watermelon and carrot top salad, massaged kale and kohlrabi salad, roasted root vegetables and organic veggie broth.

Judging by all the munching and the scarce leftovers at the end, I should say we had great success with these recipes!

 Special thanks to everyone that participated,
 Heather Swoap for helping chop veggies, set-up and take-down,
Melanie Harris for providing our venue,
and Jaclyn Schweitzer for helping collect the money and check people in.

 Posted by at 6:34 pm  Tagged with:
Oct 022012
 

Kale, Carrot, Sweet Potato and Bean Soup

I am convinced that most of what is thrown at us in life is to teach us something – to teach us an appreciation for what is to come. Why does this happen? Because if it came easily then we wouldn’t really appreciate it when we got to our destination. Every experience, the struggles, the unknown, and the anticipation, are part of the joy of reaching our goals.  Instead of feeling despair and desperation, we need to celebrate where we are and make peace with it but at the same time keep sharp focus on our aspirations.

There will be bumps in the road that will try and derail us, but we need to hold fast to those things that we seek, put the “bumps” behind us and leave them there. Don’t dwell on the bumps.  In fact, we NEED those bumps because otherwise we are like the child that is given everything he could ever want and more.  When he does get that thing he wants, it took no work and in fact, it doesn’t even make him happy. He just asks, well where is the next thing?

How am I supposed to make peace with where I am now?
By stopping to smell the flowers.  Enjoy and have grattiute for the little things in your life now. Maybe you have your health, there is a roof over your head, you can see a beautiful sunset, your home has running water or you step into a pair of fuzzy slippers each morning. Whatever it is, stop. Think. Be thankful.

The moral of this story is; the path to true happiness is to make peace with where you are now but to not lose site of your purpose; continue driving along but stop every now to enjoy some fuzzy slippers. And when you hit that bump in the road, let it go, and make calming soup. I promise you will feel better.

Carrot, Kale, Sweet Potato and Bean Soup

Calming Kale, Carrot, Sweet Potato and Bean Soup

Serves 4, about 1 ½ to 2 cups each.
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Sept 7-Oct 6th

Ingredients

1 Tbsp olive oil
½ small onion
2 large carrots**
1 sweet potato
2 cloves garlic
4 cups (1 carton) vegetable broth, for salt free use homemade
1/4 tsp Cajun Seasoning
2 cups cooked red kidney beans (or 1 14.5oz can, rinsed and drained)**
3 curly kale leaves
Optional 1 cup cooked white beans

Directions

1. Heat olive oil in a stock pot over medium high heat; chop onion, carrot and sweet potato; remove kale leaves from stem and chop stems; mince garlic finely.  Add vegetables to heated oil and sauté until softened.  Sprinkle with Cajun seasoning; add vegetable broth, bring to a boil, reduce heat and simmer until vegetables are soft but not mushy, about ten minutes.  Chop kale and stir in chopped kale leaves and beans.  Simmer about two to three minutes or until kale is softened.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 197.3
Total Fat 4.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 1,393.1 mg (to cut back on this use home made salt free broth)
Potassium 620.6 mg
Total Carbohydrate 32.9 g
Dietary Fiber 10.3 g
Sugars 4.1 g
Protein 8.4 g

Vitamin A 384.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 78.3 %
Vitamin D 0.0 %
Vitamin E 7.2 %
Calcium 11.1 %
Copper 18.3 %
Folate 19.3 %
Iron 15.9 %
Magnesium 13.5 %
Manganese 39.9 %
Niacin 6.5 %
Pantothenic Acid 3.8 %
Phosphorus 14.9 %
Riboflavin 12.0 %
Selenium 3.7 %
Thiamin 13.2 %
Zinc 6.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Aug 242012
 
Eggplant Leek Soup recipe at the bottom!

 

_______________________________________
 
There were a few things about growing up in Massachusetts that I wouldn’t trade the world for.
 
Cape Cod
 
I got to bring my baby there back in 2009.  Yikes – my hair was not at its best that day, but my daughter sure looked psyched.
 
I think I was about 8 lbs heavier then than I am now
(thank you to my plant based diet and Mila!).
 The marsh – Sandwich Cape Cod that I used to jump off this bridge at high tide in the summers.
 
 
 My mom’s best friend Martha.
Mom, My daughter and Martha
 
After having tons of pregnancy problems prior to having my daughter, including a loss at 8 months pregnant with my first baby and two miscarriages, I made a “Vision Board”.  I pasted a photo of a healthy baby girl and a picture of a baby in Cape Cod.  I dreamed of bringing her back home to Cape Cod to visit.
 
Both came true!
 
 Martha got to meet her in 2009!
 
We flew up to visit when my daughter was 10 months old and stayed at her cottage on the Cape where she lives in the summer and in Louisiana in the winter.
 
 
 
Each morning while visiting I would push my daughter in her stroller on the short walk to the ocean in the cool morning air.  I love the weathered shingles, hydrangea and smell of the salty sea.
 

 

I’m so thankful for my best friend Jenny; she is the one of the only friends I keep in touch with, other than on facebook, from my childhood.
 
You  have already met her in this post, remember?  She came down for a visit in July.
 
 The house I grew up in. It looks WAY different.  Someone came in and bought it and made major renovations adding the front entryway there and the whole addition above the garage and we had a glorious garden off to the right.
 
It used to be “the white house with yellow shutters”.
Number 9……
The house I grew up in.
 
 ……and Jenny’s house was number 4, so we could run to each other’s house to play.
 
 I’ll admit I don’t miss the long, cold winters, but there were many memories I treasure and experiences I’m so thankful for.
 
 
It was Jenny that told me about this recipe. Martha makes it in huge batches and freezes it.
I can see why it’s Jenny’s favorite soup…..eggplant, garlic, onion, leeks and red wine give this soup a hearty texture and flavor but it’s actually super light!
 
I guestimated at the serving size but this makes a lot.
For those of you Mila lovers out there, this is PERFECT to stir Mila into. Simply stir 2 Tbsp into your bowl of warm soup.
What is Mila?
 
Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 
 
It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.
 
It is super high in OMEGA 3s – equal to 6 to 10 fish oil pills per serving.  
 
A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.
 
This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!
Eggplant Leek Soup
Inspired by my mom’s best friend Martha
Serves 8 – 10
Vegan, Gluten Free
 

Ingredients

2 Tbsp avocado oil, or oil of choice
1 large leek, chopped
1 bell pepper, seeded and chopped
3 onions sliced
2 lg. for 4 small eggplants diced, skin on
1Tbsp chopped garlic, (about 4 lg cloves)
1 can whole tomatoes, undrained
1 bay leaf
1/2 Tbsp salt, or to taste
1 dash red pepper flakes
2 Tbsp Earth Balance Butter
3/4 cup red wine
3 cans vegetable broth
1Tbsp fresh thyme or 2 tsp dried
Fresh ground pepper to taste
1 T cocoa power
Juice of 1 lemon

Optional
2 Tbsp Mila per serving

Directions

1. Preheat a pan over medium high heat.  Add 2 Tbsp oil; sauté leeks, onions, eggplants and bell pepper until softened, about 7 minutes; add garlic, saute an additional 2 minutes; add all ingredients except cocoa powder, Earth Balance butter and lemon juice; reduce heat and simmer 30 minutes to 1 hour. Add butter and cocoa powder; cook an additional 5 to 10 minutes; stir in lemon juice; purée until smooth.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 162.4
Total Fat 6.8 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.6 g
Cholesterol 0.0 mg
Sodium 862.8 mg
Potassium 542.9 mg
Total Carbohydrate 21.6 g
Dietary Fiber 5.5 g
Sugars 3.4 g
Protein 3.0 g

Vitamin A 19.0 %
Vitamin B-12 0.0 %
Vitamin B-6 16.5 %
Vitamin C 44.7 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 5.4 %
Copper 10.2 %
Folate 15.4 %
Iron 10.6 %
Magnesium 11.0 %
Manganese 31.5 %
Niacin 6.6 %
Pantothenic Acid 5.1 %
Phosphorus 7.3 %
Riboflavin 5.4 %
Selenium 2.0 %
Thiamin 9.0 %
Zinc 3.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


With 2 Tbsp Mila
Calories 232
Fat 10g
Chol 0.0mg
Sodium 862.8mg
Fiber 10.5g
Protein 6g

Jun 062012
 
Florida Coastal Cooking
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.
 To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
In this case we look at the rich, ripe tomato and roasted garlic.
  

The rating info:

Categories
 
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Rating of Yum

I chose this Rustic Roasted Tomato Soup when my friend Melanie, a fellow KYV Farm member, posted photos of her version of tomato soup on facebook.  Thanks for the idea Melanie!

Fresh tomatoes are one of the best things about summer – they taste best warmed by the sun and straight from the vine.  The ones I used were no exception as they were directly from local farms, Wendy’s Organic Herbs and KYV Farm.
One thing I learned with this recipe is that it takes a lot of fresh tomatoes to make a tomato soup.
1 lb fresh = about 4.7 oz or 1 cup cooked so you’ll need two full pounds.  This versatile soup would also would be awesomeover pasta or in any instance you would use a tomato sauce.  I left out the oil because I felt it just didn’t need it.  Keeping it simple, only a little salt, let the tomatoes do the talking.

Category #2 The Wines
Casa Ferreirinha, Esteva Douro 2010, Portugal rating of YUM
 
Casa Ferreirinha, Esteva Douro 2010, Portugal
Ferreira is known as “the Portuguese Brand” due to the high quality and recognition.  After one taste I could see why; this wine was smooth and silky and had lots of fruit.  The deep, rich color was beautiful.  I drank the wine only a bit chilled, to about 60 degrees and it was the perfect red for drinking on the patio.

Musar Jeune Rose, 2010, Lebanon Rating of YUM
 
 
Musar Jeune Rose, 2010, Lebanon

 

Possibly because my new favorite wine is a dry rose, I found this one very appealing.  It was light and refreshing – I tasted raspberry and strawberry.  Perfectly drinkable for the heat of summer.

Category #3 The Pairing
Casa Ferreirinha, Esteva Douro 2010, Portugal rating of YUM
This wine goes well with richer meat based dishes, dinner salads and pasta so pairing it with this tomato based soup and roasted garlic was a perfect match.  In fact, the wine made this soup seem luxurious and filling, though in reality it is actually very light.

Musar Jeune Rose, 2010, Lebanon Rating of Damn That’s Good
As I said in the review above, this dish IS very light.  If you are having a tapas party and this is one of your choices, or you just want a light lunch, this rose is a perfect pairing.  It will highlight that sweet fresh taste of the ripe tomatoes and remind you of summer.  Mouthwatering!

 Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.
If you are a Mila lover, or want to try and aren’t sure how to eat it, this is the perfect solution.  I simply mixed my serving of 2 Tbsp into my dish, stirred and enjoyed.  It did change the texture a bit by making it thicker, but the taste of the Mila is so mild that the tomato still shone through.
Mila has tons of Omega 3′s, fiber, calcium, iron and all kinds of other goodies.  Try it for yourself by clicking here. 
Rustic Roasted Tomato Soup

Rustic Roasted Tomato Soup

Rustic Roasted Tomato and Garlic Soup
Serves 4 1/2 cup servings
Vegan, Gluten Free

Ingredients

2 lbs of  fresh tomatoes, skin left on, quartered (I used KYV Farm and Wendy’s Organic Herbs) This will cook down to about 2 cups.
1 bulb garlic
2 onions, sliced (I used KYV Farm)
Salt, to taste
2 cups vegetable broth (salt free, such as Vivian’s)

Optional
Fresh basil for garnish (I used Wendy’s Organic Herbs)
Fresh toasted bread of choice (Gluten free, if gluten allergy)
8 Tbsp Mila

Directions

1. Preheat oven to 375.  Spray two baking sheets with cooking spray; add tomatoes, onions and sprinkle with salt.  Cut the top of the garlic off and wrap in foil; add to one of the baking sheets with tomatoes. Bake 1 hour.

2. Heat broth in medium pot, bring to a boil, reduce heat to simmer.  Add roasted tomatoes, onions and 3 cloves of the roasted garlic, reserving the rest for another use.  Cook 1 minute.  Using an immersion blender, pulse until just combined.  Stir in 2 Tbsp Mila per soup bowl if desired, and top with fresh basil.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 42.3
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 593.1 mg
Potassium 323.4 mg
Total Carbohydrate 9.5 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 1.6 g

Vitamin A 14.1 %
Vitamin B-12 0.0 %
Vitamin B-6 8.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 1.8 %
Copper 5.7 %
Folate 6.2 %
Iron 3.6 %
Magnesium 4.3 %
Manganese 10.6 %
Niacin 3.9 %
Pantothenic Acid 3.4 %
Phosphorus 4.4 %
Riboflavin 3.8 %
Selenium 1.4 %
Thiamin 5.9 %
Zinc 1.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.