Winter Greens Soup with Garlic Croutons
This soup is high is calcium, iron, and vitamins A and C.
2 Tbsp (30 mL) extra-virgin olive oil
1 onion, diced
1 cup (250 mL) celery, diced
1/2 cup (125 mL) carrots, diced (about 1 large peeled carrot)
2 large garlic cloves, minced
2 large potatoes, peeled and diced
5 cups (1.25 L) vegetable or organic chicken stock
1/2 tsp (2 mL) dried thyme
4 cups (1 L) fresh kale leaves or Swiss chard, chopped (about 1 bunch)
Garlic Croutons
3 Tbsp (45 mL) extra-virgin olive oil
3 garlic cloves, minced
5 slices sourdough or whole grain brown bread, cut into 1/2 inch (2 cm) cubes
Freshly ground sea salt
2 Tbsp (30 mL) parmesan cheese, finely grated (optional)
Heat oil in large saucepan. Add onion, celery, carrots, and minced garlic cloves; sauté over medium-low heat, stirring often until onions and celery are soft, about 10 minutes. Be careful not to brown or scorch. Stir in diced potatoes, stock, and thyme.
Rinse kale or chard and pat dry. Stack together and cut greens into very thin shreds and chop. You should have enough to lightly pack a 4 cup (1L) measure. Stir into stock and bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until greens are tender.
Optional: Purée in saucepan using a hand-held blender or purée in two batches in a blender or food processor until soup is smooth. Return to saucepan.
Preheat oven to 350 F (180 C).
Combine olive oil and garlic together in a large bowl. Toss in bread cubes to lightly coat. Spread out on a parchment lined baking sheet. Sprinkle with sea salt and parmesan cheese. Bake for 8 to 10 minutes, stirring occasionally, until croutons are evenly golden and crisp.
Sprinkle croutons on top of soup. Makes 8 cups (2L) or serves 8.
**Recipe from Alive Magazine #325, November 2009
November 2010
Quinoa Stuffed Bell Peppers
This dish freezes well for future meals. Bell peppers are high in vitamin C, and quinoa provides whole-grain goodness and a serving of complete protein. Serves 6.
3/4 cup quinoa
1 ½ cups vegetable or chicken broth
2 Tbsp olive oil
1 medium onion, finely chopped
2 celery stalks, finely chopped
1 Tbsp ground cumin
2 cloves garlic, minced
1 bag of fresh baby spinach
2 15-oz cans diced tomatoes, drained, liquid reserved
1 15-oz can black beans, rinsed and drained
3 large carrots, grated
1 ½ cups grated Pepper Jack cheese, or milder tasting Monterey Jack cheese
** 6 large bell peppers, halved lengthwise, ribs removed (stalk can be left on)
- Combine quinoa and broth in medium saucepan. Bring to a boil, and simmer for 15 minutes, or until liquid is absorbed and you can fluff quinoa with a fork.
- Heat oil in saucepan over medium heat. Add onion and celery, and cook until soft. Add cumin and garlic, and saute for 1 minute. Stir in spinach, and when it wilts add drained tomatoes, black beans, and carrots.
- Add cooked quinoa to vegetable and bean mixture.
- Preheat oven to 350F. Pour liquid from tomatoes in bottom of baking dish.
- Fill each halved pepper with quinoa mixture, and place in baking dish. Cover with foil and bake for 25 minutes, then remove foil and sprinkle grated cheese on each pepper. Bake 15 minutes more or until tops of stuffed peppers are browned. Let stand 5 minutes before serving.
** For color, use a mixture of red, orange, yellow and green peppers.
October 2010
Here is one of my favourite "healthy" cake recipes that can be used for a Halloween party. It has cooked millet in it, and uses orange juice and maple syrup for sweetener. Millet is a very nutritious gluten-free seed, and you can substitute the wheat flours in the recipe for gluten-free flours, for those with gluten allergies. Makes an 8-inch, 2-layer cake or 18 cupcakes.
1 ½ cups unbleached white flour
½ cup whole wheat pastry flour
1 teaspoon non-aluminum baking powder
1 ½ cups cooked millet (follow package instructions)
½ cup butter, melted, or coconut oil
2 teaspoons vanilla extract
Prepare cooked millet and cool before starting recipe.
Lightly oil and flour two 8-inch cake pans. Sift flours, baking powder, baking soda, and sea salt together in a large mixing bowl; set aside. Put cooked millet and juice in blender; blend until smooth. Add butter, maple syrup, and vanilla to millet puree in a blender; pulse briefly. Add egg yolks to millet puree and pulse again. Then add the wet ingredients to the dry mixture and mix well. Place egg whites in a separate glass or metal bowl and beat until peaks form. Fold egg whites into batter. Pour into cake pans. Bake 30 to 40 minutes in a 350F oven, or until cake begins to pull away from edge of pan. (Cut time in half for cupcakes). Let cool in pans for 10 minutes before removing. Wait until completely cool before icing.
Carob Butter Icing
½ cup maple syrup
½ cup unsweetened carob powder
1/4 cup creamy cashew or almond butter
1/8 teaspoon sea salt
2 to 3 tablespoons apple or orange juice
2 teaspoons vanilla extract
Heat the maple syrup in a small saucepan. Stir in the carob powder and heat, stirring constantly, until mixture begins to simmer. Add cashew butter, sea salt, and juice; stir with a whisk until smooth. Remove from heat and add vanilla. Add a bit more juice if too thick so that cake will ice easily. Ice cooled cake immediately.
** Cake and icing recipes from "Feeding the Whole Family" cookbook, by Cynthia Lair.
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