Broccoli & Vegetable Soup

I love this soup for many reasons.  One.. it's super delish and satisfying, always good in a soup!  Two.. it can usually be made with ingredients on hand and takes hardly anytime. Three.. it's a healing soup, drinkable and can be made as  healthy as you like.  And I guess four would be that it is so versatile.  With different vegetable additions and spices, you can go anywhere with this one.  
In this recipe, I use a homemade healing bone broth that I make out of chicken carcasses, head and feet which simmer for at least 48 hours.   You can use homemade or store-bought chicken or vegetable broth in place. Healing broths are new to me as in the last year.. and I love them for their healing effects on my gut and strengthening of bones. 
I also love the turmeric and cayenne here, not just for a kick-up of taste.  I often think traditional broccoli soup can be kinda bland.  But turmeric and cayenne are both very important healing ingredients known for their anti-inflammatory properties.

A note on broccoli..  half my life I threw away the stem, not knowing it is actually the best part of the broccoli.  Then I saw Jaques Pepin and he gave this tip to use it, stating it's his favorite part.  Since then, I never waste it.  It's easy to deal with, too.  Simply peel it (you will see the colour difference between the peel and the edible center) and chop the tender center.  This is the part used for broccoli slaw.  When you pay more for the crowns at a store, they get to sell the part you don't want in another product.. making money on you twice! This center part is the best part, steamed or sautéed or whatever.. it is just delicious. 

Broccoli & Vegetable Soup

• 2 T. coconut or olive oil or butter
• 3 leeks or 1 onion, diced
• 2 cloves of garlic, minced
• 1 large carrot, diced
• 4 small red potatoes or 1 large, diced
• 1 bunch of broccoli, chopped
• 1 quart of bone broth (you can sub. vegetable or chicken stock)
• 1 teaspoon thyme
• 1.5 teaspoons sea salt (this will vary depending on your stock.. you can always add more later)
• 1/2 teaspoon fresh ground pepper
• 3-4 teaspoons turmeric
• cayenne to taste
• good glug of raw cream (optional)
• 2-3 Tablespoons parsley, chopped
• zest of 1 small lemon

In a large saucepan, heat oil and onions and a sprinkle of salt.  Sauté onions till tender over med high heat.  
Add garlic and cook 1 minute.  Add carrots and potatoes and broccoli.  Stir in seasonings.. thyme, salt, turmeric, peppers.  Cover with broth or a combination of broth and water. Bring to a boil and reduce to a simmer.  Cook till vegetables are very tender, about 15-20 minutes.  
Using an immersion blender, blitz til creamy perfection. 
Stir in parsley and zest.  
Check for seasoning.  Adding more salt, if needed.  

Optional:  
Add kale, spinach.  This really packs a nutritious punch.  If adding Kale, add in with the carrot.  If adding Spinach.. I like to add in the end, a minute or 2 before blitzing.  I like the fresh taste of spinach or just wilted spinach.. not stewed for 20 minutes.  

Creme fraiche (1 c. sour cream + 2 T. buttermilk), swirl on top of soup in serving bowls when ready to serve.  (not anti-inflammatory, however) 
shredded parmesan .. just a finish on top

Stock tip

Well, when buying organic produce.. you really feel it.  I mean there is a definite cost difference and selection.  It has come down quite a bit but there still is a price difference.   I have prioritized this in our life and feel it is crucial to optimal health.  Most of my learning and reading has steered me this way.  

Anyway, my budget is usually less than more these days.  I have to be choosy with my purchases, shopping around and every decision counts.  It has taught me so much.  We probably eat (and waste) less but buy a much higher quality across the board.   I am way more grateful for our food, where it comes from and how it's grown or raised.  And also have become way more mindful of our waste.  If you have had any culinary experience, you will learn about wasting not!  Cue irate chef in my head during my 1st weeks of prep.  Ah, lesson learned.  

So, here's a tip.. when buying organic vegetables, keep the waste.  You know, the end of the tomato, skin and ends of the onion, peels of the carrots, parsley stems, kale stems, mushroom ends and so on... you get it. The stuff you would throw in the compost or waste.  Mark a bag in the freezer:  "Organic Veg Scraps for Stock" Keep this handy in the freezer and add to it as you cook.  When it's full or you have a couple, get your favorite Vegetable broth recipe and go at it.  
Or if you don't have one..  Here's my easy, simple method. 
Simply place scraps in a saucepan.  Cover with cold water by double and bring up to a boil and then reduce to a simmer. And simmer for at least an hour or two.  The flavor deepens as it goes.  I also like to add some herbs, bay leaf, good pinch of peppercorns (about 1T).  You might not need to even add fresh veggies, this might just be enough.  If you do add fresh veggies, chop them really well.. and a good sauté in olive oil before adding cold water greatly benefits the flavor results, be sure to scrap the flavor bits off the bottom of the pan.  Also, adding mushrooms is a very good thing as they have glutamic acid.. which is like a natural MSG.. in other words, flavor booster!  
You will learn as you go what tempers well in the stock and what doesn't or needs additional veg. I.e., carrot or celery. Stock can be frozen and used when needed.  It is so flavorful and so much better than store-bought. And it's organic!  Cost nothing.    Steak bones, fish bones, chicken carcasses, shrimp shells.. these are all yummy things to keep in the freezer, ready waiting to be transformed into heavenly homemade stocks!  Especially, not something you want to waste if you are buying organic! 

Will You Stand By or Will You Stand Up?

Shine a Light on Slavery day is coming up!  Join with me and raise your voice for awareness.  It starts with a light, that illuminates the dark and darkness cannot hide.  Darkness cannot overtake the light.  We need to be that light.  We pray this will raise awareness and bring action.  The right people in high places need to see, then perhaps we can really start to see a difference.   So, join me and draw a RED X on your hand February 27th.   Let's join our voices, our hearts and our hands against this evil that is sweeping across the world, our nation, our cities, our homes.  

I'm in it to end it! Who's with me?  #enditmovement 

Black Eyed Peas for New Year's Day

Another recipe steeped in tradition! Tradition!  Why we eat black eyed peas on New Year's Day? I am not really sure. I think it's to bring good luck in the New Year, which I don't really put any faith in.  But I do love me silly traditions and any excuse to follow a ritual, seems fine by me.  Plus, I really like this recipe for Black Eyed Peas.  We grew up with grandparents in EasternVirginia and Eastern North Carolina.  Grandma Julia made these and when I was young, I did not approve.  No, not at all.  A bit of trouble was had by a little girl that told her grandmom the peas were rotten.   As the years have gone by and with the addition of bacon and tomatoes and seasoning.. these have become something I make often and even crave. 
The original recipe was from Paula Deen.  I don't make many of her recipes, not that I don't like her.. it's just not my taste.  But this recipe and her basic quiche are 2 that I make very, very often and probably won't deter from.  I have altered this a bit, not much but of course, for the better.  

Don't be afraid to try something southern and delicious.   The beans have a creamy texture and the tomatoes and spice are warming and not too much.  Comfort food at it's best. 

Now the good stuff.  This is where I get excited about a recipe I love.  Nutrition wise.. dried peas are a very good source of cholesterol-lowering fiber. Especially beneficial in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.  
Dried peas also provide four important minerals, two B-vitamins, and protein.  All with virtually no fat.  Dried peas also have isoflavones which are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
Another plus is dried peas have lots of healthy soluble fiber.  Soluble fiber forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body.  This fiber helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. Seems to be a lot of that going around lately which I believe is due to the amount of increasing GMO's the Standard American Diet has.  

All that is super good and interesting to nutrition-obsessed people like myself.. but this is what I found most interesting about the nutritional benefits of dried peas.  If you are sulfite sensitive, as I am, you might find this helpful too.  

Dried peas are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of cooked dried peas provides 196.0% of the daily value for molybdenum.

You can read more about the nutrition of dried peas here.

Now back to the recipe.. the bacon I use is from Trader Joe's.  It's the end and bits package but is nitrate free and uncured. This is such a good deal and really delicious.  Especially for recipes that need a good start of bacon fat.  We have been spoiled with TJ's and a few months ago I tried Skagit River Ranch bacon.  begin. obsession. Seriously, the best tasting bacon I have ever had in all my many years. So good.  If ever you see it.. it is worth the cost. 

Black Eyed Peas

    4 slices bacon

    1 medium onion, chopped

    1 (1 lb.) package dried black-eyed peas, washed and soaked overnight

    1 (12-ounce) can diced tomatoes 

    1 (4-ounce) can diced green chiles, fire roasted (preferably)  

    1 teaspoon salt

    1 teaspoon chili powder

    1/2 teaspoon freshly ground black pepper

    3 cups vegetable (or chicken) broth or water

Directions

In a large saucepan, cook the bacon until crisp. Remove the bacon, crumble, and set aside.

Saute the onion in the bacon drippings until tender. 

Add the peas, diced tomatoes and green chiles, salt, chili powder, pepper and broth or water. Cover and cook over medium heat for 45 minutes to 1 hour, or until the peas are tender. Adding additional water, if needed. 

Serve with crumbled bacon. 

All-time Favorite Cocoa Brownie Recipe

Did you know that brownies made with cocoa have a richer, more chocolate-y taste than those made with melted chocolate?  This is one recipe where the easy method.. actually produces best results.  And when you see how easy, simple and successful this recipe is.. it's hard to go back to boxed.  Why would you want to?  Here, you know what is going into this treat.. minimally processed and whole ingredients.  

Basic Cocoa Brownies

10 T. unsalted butter 
1 1/4 cups sugar
3/4 c. unsweetened cocoa powder, sifted
1/4 t. kosher salt
1 t. instant espresso powder (optional)
1/2 t. pure vanilla extract
2 large eggs, cold
1/2 c. all-purpose flour

Pre-heat oven to 325°F. 

Line the bottom and sides of an 8×8-inch square baking pan with parchment paper, leaving overhang (see pic).

In the top of a double boiler, (or heat-proof glass bowl set atop a saucepan of simmering water) Combine the butter, sugar, sifted cocoa, salt and espresso. Stir from time to time until the butter is melted and the mixture is mixed well. Remove from heat.  (Mixture may be grainy at this point, but don't worry.)

Stir in vanilla with a wooden spoon and add eggs one at a time, beat vigorously after each one. When the batter looks thick, shiny, and well blended, add the flour and stir til disappears. 

Now beat vigorously for 40 strokes with the wooden spoon or a rubber spatula. If using nuts, add now. 

Spread evenly in the lined pan.

Bake until a toothpick plunged into the center emerges slightly moist with batter, 35 min. 

Let cool completely on a rack.

Lift up the ends of the parchment liner and transfer the brownies to a cutting board. Cut into squares. 

I usually get 16 out of a batch.

Recipe Notes:  Coconut Oil can be substituted in part or whole for the butter.  I like to go half and half. 

Flour.. we use organic whole wheat white or organic all purpose. All purpose lends a silkier end result. We also have used kamut flour and it works well. 

Gluten-free Note:  Simply exchange the flour in the recipe for Bob's Red Mill gluten-free baking flour and 1/8t. xanthum gum. Works well and I think taste even better than with the flour. 

Melt butter in heatproof bowl over pot of simmering water.

Sugar, sugar.. 

sift cocoa in..

stirring it as it melts...

mixing it up.. 

Off the heat, add vanilla & then beat the eggs in..

 Beat it 40 times.. why? not sure, but it all works out

pretty good so I don't question it. 

Line your pyrex 8x8 pan with 2 sheets

of parchment, leaving an overlap...

Chocolatey goodness, simple and delicious!

Stuffed Eggplant

This eggplant recipe is a good "starter" for those and kids who "don't like eggplant".  It simmers with tomato sauce and the result with the addition of cheese.. is simply delicious.  The flavors meld and the eggplant is mild.  I made this last night and for Scarlett's dinner, but baked hers in a casserole dish mixed with cooked penne pasta I had in the fridge.  (If you have learned anything about me yet.. You will know there is always extra pasta made whenever I cook it, so there are plain noodles awaiting a moments notice in the fridge)  Think yummy baked pasta..  This worked really well for her.. she exclaimed that dinner was "awesome" when she tasted it.  Triumph!   
Stuffed eggplant is one of my comfort food recipes from growing up.  Had it first when an Italian friend made it for my family for dinner.  I haven't altered it much, I think.  But I don't have a recipe, just was shown how to make.. so it might be a little different over the years.   This recipe here is the base and I often add more veggies. Carrots, mushrooms, kale and especially when zucchini is in abundance, it can be diced and added in.   You can also add ground meat or sausage for a heartier meal.   And I always like to top mine with a sprinkle of red pepper flakes for some added heat.

Stuffed Eggplant

1 large or 3 small eggplants

4-5 slices of Provolone cheese

Fresh spinach (enough to create bed in base of each)

2 T. olive oil

1 onion, diced

1 red or yellow pepper, diced

2 cloves garlic, minced

2 cups tomatoes diced, in juice

1/4 c. bread crumbs

1.5 t. sea salt

1/2 t. fresh cracked pepper

1 t. basil

1 t. parsley

(topping) 

1/2 c. Panko bread crumbs

1/4 c. parmesan cheese

handful of shredded mozzarella

1 T. Extra virgin Olive Oil (plus more for drizzling)

Pre-heat oven to 350º

Cut the eggplant in half and scoop out the flesh with a spoon, leaving a small bit to keep the shape of the eggplant. 

Dice the flesh into 1" pieces or smaller.  Set aside.  Place shells on a lined baking sheet and line shells with single layer of provolone and spinach.

In a large saucepan, heat olive oil.  Saute onion til becoming translucent, about 3 min.  Add pepper and saute another minute.  Add garlic, saute another minute and add diced eggplant, cook 3 min over med low heat.  Remove from heat and add Tomatoes with juice, bread crumbs, S+P, basil and parsley.

Spoon into shells.  

In a small bowl mix together  panko, parm, mozz and basil.  Moisten with olive oil.  Sprinkle on top of eggplants and drizzle with olive oil. 

Bake for 50 min. Till eggplant is bubbly and tops are lightly brown and crusty. Serve Warm.

Scoop out flesh with a spoon.  

Once you spoon around the edge, using your hand to pull out the center. 

Leave just enough flesh to keep shape of shells. 

Line with Provolone. (mozzarella works well too)

Ready to be spooned in.

Atop spinach and provolone.. mound it up.

Topped with bread crumb mixture and a good drizzle of olive oil. Oven ready.

Italian comfort food. Vegetarian meal, simple and delicious.

Vegetable Tian

This is a good recipe to know when summer produce is plentiful.  There is usually so many squash, zucchini and tomatoes and this puts them to use. Add japanese eggplant when I have it.. kinda like a layered ratatouille. 
Super easy and really yummy.  

The french term TIAN refers to a shallow layered baking dish, like a casserole, and the food within it. Note: in the winter in a pinch I have used tin tomatoes and it works very well... so not just summer food.  Yummy healthy food.  

Summer Vegetable Tian

  2 T. butter (I use 1 T. butter and 1 T. bacon grease, if I have it)  

  1 large Onion, sliced

  1/2 t. Kosher Salt

  1 T fresh Thyme, leaves only (dried works fine too.. but reduce by half)

  2-3 cloves of Garlic, minced
  

Vegetables to layer.... (any of the following)

  Zucchini

  yellow Squash

  Tomatoes (I prefer Romas here)

  Red or gold Potatoes

  Eggplant (optional.. use what you have) 
  

  Salt + Pepper

  Fresh thyme leaves

  Cheese: Parmesan, Locatelli or Gruyere cheese, shredded (grated works fine if you don't have shredded)

  Bread Crumbs, panko (optional) 

  lemon zest (optional)  

  Olive oil, for drizzling

Preheat oven to 375º  
Heat butter in a sauté pan over med heat, add onions and season with salt and add fresh thyme.  Cook until the onion begins to caramelize.  Add garlic and cook for another 2 minutes.   
Meanwhile, evenly slice the vegetables while the onion is cooking. (Make sure the potatoes are sliced thinner than the other veg, so they cook in the same amount of time) 

Spread cooked onion in bottom of a baking dish.  Begin layering (like tiles) vegetables til pan is filled. 
Sprinkle with sea salt & fresh cracked pepper and thyme leaves.  
Top with breadcrumbs, if using, and cheese, zest and drizzle with olive oil. 

Bake for 35 min. or until potatoes are fork tender.  Depending on how you slice your potatoes, this will vary. 

Sauté onions with garlic and thyme.

Slice all veggies into rounds, fairly thin.

Straight from the garden!

Onions are the base, sometimes I add corn to this sauté

You can make it in any dish, just layer away.

Peach Vinaigrette

Stumbled on something quite amazing! Juiced a fresh peach into salad vinaigrette with coconut oil, cider vinegar and lemon, salt and pepper.. Sliced Fennel, spring greens and blue cheese crumbles. Ridiculous good.  

Peach Vinaigrette 

1 fresh, ripe peach (I pushed it through my juicer)

3 Tablespoons apple cider vinegar (I love Bragg's) 

squeeze of lemon

1/2 cup coconut oil, warmed and liquid

Salt and pepper, to taste

Place peach juice, acv and lemon in bowl and whisk in oil, slowly to emulsify.  Or place all ingredients in a mason jar with lid and shaka shaka shake! 

Game Changer for breakfast: Soaked Oatmeal

For all of us who think we eat a "healthy" breakfast of oatmeal.. I never knew that if not prepared properly, it's not really digestible and therefore we are not getting all the nutrition available (problems really occur when we don't digest things properly).  I usually am hungry an hour after oatmeal for breakfast.  Reminds of chinese food, I am always hungry an hour or two after being stuffed on it.  Aren't you?

Well, I am in love with this site,  the healthy home economist, that I found through the Weston A. Price foundation website (which I also highly recommend).  But I am learning so much through this woman Sarah Pope's site.  She has so much informative information on nutrition and traditional methods of getting all the nutrition we can out of our food.  Soaked Oatmeal is one of the things I have learned from her and I love it.  Today, I am full til lunch with a breakfast of soaked oatmeal.    

And the bonus?  Traditional method of soaking oats overnight is super easy!   We tried it this morning with whole oats and loved it. We also shredded in an apple (using a box grater), honey & cream. Seriously, delish. (Traditional oatmeal is best served with liberal amounts of butter and/or cream for optimal assimilation of minerals.)  Another good thing to know. Btw- we buy our organic whole oats at Fred Myers in the bulk section.. I have found it is the least expensive. Follow the link for the recipe or watch the video. I'm copying it here... Soaked Oatmeal (recipe makes a lot I made 1/2 but you could easily store the rest for a quick warm up during the week)

After making it this way, we will not go back to the other way.  I truly felt way better after eating it this morning.

Soaked Oatmeal

2 cups rolled organic oats
2 cups filtered water
2 TBL lemon juice  (or you can use apple cider vinegar or yogurt)
1/2 tsp sea salt

Instructions:
Mix the oats, water, and lemon juice in a pot. Cover and leave on the counter (NOT in the refrigerator) for at least 7 hours or overnight. If you have trouble digesting grains, feel free to soak for as much as 24 hours.

When soaking is complete, bring 1 additional cup of filtered water to boil with the salt and add the soaked oats mixture. Cook for 5 minutes.

Traditional oatmeal is best served with liberal amounts of butter and/or cream for optimal assimilation of minerals. A natural sweetener, nuts, raisins or other fruit may be added as desired.

Turn it around! Truth in labels and big food boycotting!

Making Scarlett a tomato sandwich, I was out of Veganaise so I reached for what I thought was at least a "lesser evil" mayonaise that we had in the house from a "big food" company.  Made with Olive Oil, right?
  

Well, turning to the ingredients on back.. 1st ingredient Water.. 2nd Soybean Oil.. before the 3rd ingredient (and who knows exactly how much) Olive Oil.  GMO's are everywhere. If a product has un-organic soybean anything in it.. you are consuming them.  I think probably the scariest GMO'ed food of all.  Pretty much all processed foods contain some form of soy, if not the majority.
Lesson here (and nothing new) but I obviously needed a refresher.  You can't trust any front label.  Turn it around and maybe we can start turning our health back around. 

Speaking of turning things around.. here is something that might help make life a little easier when shopping.  

New App BUYCOTT Lets You Boycott Koch Brothers, Monsanto And More By Scanning Your Shopping Cart

Genius app.  Idea from a former Microsoft programmer.  I'll try not to hold that against her.  Buycott is a new app that will help us put our money where our mouth is.. and isn't that really what matters to Monsanto and these big food companies?  No one is hearing us while their products are flying off the shelves. 

The following is from Buycott's site: 

Have you ever wondered whether the money you spend ends up funding causes you oppose?

A buycott is the opposite of a boycott. Buycott helps you to organize your everyday consumer spending so that it reflects your principles.

Example: During the SOPA/PIPA debate in 2012, a number of companies pushed to pass legislation that reduced online freedom of expression, while other companies fought hard to oppose the legislation. With Buycott, a campaign can be quickly created around a cause, with the goal of targeting companies with a boycott unless they change their position, or buycotting a company to show your support.

When you use Buycott to scan a product, it will look up the product, determine what brand it belongs to, and figure out what company owns that brand (and who owns that company, ad infinitum). It will then cross-check the product owners against the companies and brands included in the campaigns you've joined, in order to tell you if the scanned product conflicts with one of your campaign commitments.

Sardines, a super food

Craving sardines tonight. Random, yes. Weird.. well, for most Americans under 50.  But not so weird, if you ever try them.  If you like tuna fish, this is an amazing alternative.  A powerhouse food, sardines are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, excellent source of vitamin B12 and rich source of vitamin D, phosphorus and protein.  Bone building and cancer fighting.. what's not to love or at least learn to. 

But like I said, I love them.   This salad gets to the table in under 10 minutes, start to finish.  And that is if you are slow. Pantry staple, easy on the budget.. a sustainable fish.  C'mon.. give it a try.  With a nutrition profile like this, aiming for 3 times a week is a good thing.  Soon, you'll be smearing them on crackers or flatbread or any bread you have on hand.. a touch of mustard makes this heaven for me.  Linguini tossed with sardines, olive oil, garlic and olives.. you can't go wrong.  This salad is a good beginner way to enjoy them.  And all the other ingredients are excellent health boosting. You have to feel good eating a salad like this. 

Sardine & Ceci (Garbanzo) Bean Salad

1 can of Ceci Beans (garbanzo) rinsed and drained
1/4 cup red onion, diced 
handful of fresh parsley, chopped
1 lemon, juiced
1-3 Tablespoons Balsamic Vinegar
S+ fresh cracked pepper to taste
1 tin of sardines in olive oil


In a bowl combine everything except the sardines.  Mix all together well and then add sardines, folding in gently. (I do them last, as I like to have some bigger chunks.. if you'd rather camouflage the sardines, mix them with everything else.  They kinda disintegrate in.)

I start with just 1 tablespoon of vinegar and add more if needed at the end. You don't want it to overpower but have a nice acid balance to the oily fish.  

Try these optional additions...

1 small clove of garlic, minced 
tomatoes, chopped
cucumber, chopped 
feta 
baby spinach (makes a great bed for this salad.. however, I usually need to add a drizzle more of balsamic vinegar.)
Sliced Avocado, dusted with sea salt 
olives
a squirt of yellow mustard 

The garlic is a health boost and you're already fishy already.. so why not?  The tomato.. a no-brainer and the cucumber adds some crunch.  The feta is a salty option that is amazing.  I know as a good Italian, I am never to add to cheese to pesce but here.. I think it's mediterranean Greek custom and it's good for me!  Briny olives just pair perfectly here.  And lastly, don't judge but I love mustard and sardines... so I always end up adding just a squirt on my plate to dip my fork in.  Ok, that's weird.   

ingredient round-up

at this point, it's ready to eat.

Anything more is extra.. and according to mood.