Summer Minestrone Soup

What is a person to do with all the zucchini and yellow squash that seems to take over the garden and our kitchen counters? One solution is to make a summer soup. Even the worst gardener seems to be able to grow squash and zucchini. Believe it or not, zucchini is very good for us. One medium zucchini provides as much as 14% of our daily allowance in potassium and 58% of our daily allowance of vitamin C. Vitamin C has been shown to support the immune system and greatly reduce chronic diseases, according to the Mayo Clinic. Besides that, zucchini is a low carbohydrate food, yet provides both fiber and protein, making it one of the best vegetables to include in your health regimen. Enjoy this soup on a busy work night or a relaxing weekend with friends.

Summer Minestrone Soup

Ingredients:

• 1 large onion, diced

• 1 clove garlic, minced

• 4 cups vegetable broth or water

• 1 carrot, diced

• 1 medium zucchini, diced

• 1 medium yellow squash, diced

• 3 fresh garden tomatoes, diced

• 1 15 ounce can, cannellini beans, rinsed and drained

• 8 ounces of pasta of choice (I use gluten free)

• salt and pepper to taste

• Prepared pesto

Directions:

1. In a large pot, add a little water, diced onion and garlic. Sauté until onion is translucent and garlic is fragrant.

2. Add broth or water, carrot, zucchini, and squash. Cook for about 5 minutes.

3. Then add tomatoes, beans, and pasta of choice.

4. Continue cooking until pasta is done. Season with salt and pepper.

5. Divide into serving bowls and top with a spoonful of prepared pesto.

Curried Potato, Mushroom, and Broccoli Stir-fry

Today at the farmer’s market, there was a stand with fresh broccoli. There is no better way to capture the nutrients in broccoli as when it is first cut. Broccoli is one of those finicky vegetables that rapidly releases nutrients soon after it has been cut. The loss can be slowed by keeping it on ice, but most grocery stores have fresh broccoli sitting in a bin next to the cauliflower. So unfortunately, it’s given up most of its phytonutrients. The farmer also had new red potatoes and onions, which I snatched up. Yum. Usually stir fry recipes don’t include potatoes, but because that’s what’s in season, it’s what in this dish.

I typically use sesame oil for stir fry. Not all oil is the same. I used to use extra virgin olive oil but then learned that it becomes an unhealthy oil at high heat. Sesame oil tolerates heat very well. This dish can be prepared in under 30 minutes if you do the prep work ahead of time. So it’s a great one to consider for a work night menu item.

Weather today is sunny, with a bit of fall in the air. Humidity is expected to increase as the day goes on.

Listening to the birds singing outside with my widows open

Scent in the diffuser today is Harmony

Curried Potato, Mushroom, and Broccoli Stir-fry

Cook time 25 minutes

Serves 4

 Ingredients:

• 4 cups broccoli florets (from one bunch)

• 1 ½ tsp coarse salt

• ½ cup skin-on almonds, coarsely chopped

• 3 TBSP sesame oil

• 1 ½ pounds white, red, gold potatoes, unpeeled and diced (about 3 cups)

• 5 ounces shiitake mushrooms, stems discarded, caps cut into ½- inch pieces (about 2 cups)

• 1 cup coarsely chopped onion

• ½ cup moist sun-dried tomatoes or oil-packed, drained, blotted dry and cut into ½-inch pieces

• 2 tsp Madras curry powder

• Pinch of crushed red pepper

• 1 garlic clove, grated

Directions:

1. Place a small amount of water in a medium sized pot with broccoli. Steam on medium heat until broccoli is tender but not over cooked. Set aside and keep warm.

2. Place the almonds in a large skillet and cook over medium-high heat, stirring frequently, until toasted. Pour the almonds into a small bowl and set aside.

3. Reheat the skillet over medium heat, add the oil. When hot enough to sizzle a piece of potato, add all the potatoes. Cook, stirring, over medium-high heat until browned, about 8 minutes.

4. Add the mushrooms, onion, sun-dried tomatoes, curry powder, the remaining 1 tsp of salt and crushed red pepper. Stir fry, adjusting the heat to maintain a steady sizzle, until the potatoes and mushrooms are tender.

5. Add the steamed broccoli and the garlic. Stir fry until heated through, about 2 minutes.

6. Transfer to serving bowls and sprinkle with almonds.

Curried Lentil Soup

It was only about six years ago when I was introduced to Indian food.  I grew up in a rather traditional, southern cookin’ kinda of house.  Food was mostly bland as I remember, as neither of my parents were enthused about spicy foods.  Lucky for me, I’ve had people in my life who encouraged me to step out of my comfort food rut and experience the bold, rich flavors of culturally diverse foods. Indian food, in particular, is one I really enjoy.  Sign me up for anything curry.  I’m not sure if I’ve acquired a taste for more spicy foods or if, perhaps, I’ve killed my taste buds and, therefore, can tolerate more heat. Either way, I can take a little heat in my dish.  

It’s been a cool few days here in the Shenandoah Valley, and I’m already thinking about soup!  Consuming soup is a great way to ingest many different vegetables and spices that heal and nourish our tired body systems.  Both turmeric and ginger are anti-inflammatory spices, the cinnamon is a blood sugar regular, and coconut oil and milk provide essential fats for our cells.  It’s root vegetable season and what better way to enjoy them but in this exceptional recipe.  Please don’t be intimidated by the list of ingredients.  It’s mostly spices.

Weather today:  Partly cloudy and cooler, temp. 76 degrees

Listening to:  Smooth Jazz on Pandora

Scent in the Diffuser: Peppermint

Curried Lentil Soup

Yields about 10 cups

 Time: 50 min.

 Ingredients:

• 1 ½ cups dried green lentils

• 4 cups water

• 1 tsp ground turmeric

• ½ tsp salt

• 2 TBSP coconut oil

• 1 ½ cups chopped onions

• 2 garlic cloves, minced

• 1 TBSP peeled and grated fresh ginger

• ½ tsp salt

• 1 cup diced carrots

• 1 cup diced potatoes

• 1 tsp ground cumin seeds

• 1 tsp ground coriander seeds

• 1 tsp ground cinnamon

• ½ tsp ground turmeric

• ¼ tsp ground cardamom

• ¼ tsp – ½ tsp cayenne

• 3 cups water or vegetable stock

• 1 cup seeded and diced bell pepper

• ½ cup unsweetened coconut milk

• 2-3 TBSP fresh lemon juice

• ¼ cup chopped fresh cilantro 

 Directions:

1. In a saucepan, bring the rinsed lentils, water, turmeric, and salt to a boil.  Reduce the heat and simmer, covered, until the lentils are tender, 30 – 40 minutes.  Stir occasionally and add more water if necessary.

2. Warm the oil in the soup pot on medium heat.  Add the onions, garlic, ginger, and salt, cover and cook on low heat until the onions are tender.  Add the carrots, potatoes, cumin, coriander, cinnamon, turmeric, cardamom, and cayenne and cook briefly, stirring constantly to prevent burning.

3. Add the water or stock and bring to a boil, then reduce the heat and simmer until the vegetables are barely tender, 5-10 minutes.  Stir in the bell peppers and continue to simmer until all that vegetables are tender.

4. When the lentils are soft, stir them and their remaining cooking liquid into the vegetables.  Add the coconut milk, 2 TBSP of the lemon juice, and the cilantro.  Add more lemon juice and salt to taste.

Adopted from Moosewood Restaurant Favorites Cookbook

Summer Gazpacho

The first time I experienced Gazpacho was at a friend’s house at Colonial Beach.  I smile at myself when I recognize how much I don’t know in life.  It is funny, you know.  Here I am a health and wellness coach, yet I’d never experienced this summer soup. Rather than see this as an “oh, no” thing, I choose to digest this experience as humorous.  After all, my sheltered life, thus far, has kept me from experiencing much about this world.  That’s changing though, each and every day.  

When I think of soup, I think of piping hot, savory bowls of goodness that usually experienced in those cold winter months.  Gazpacho is a cold soup that’s experienced in the warmer summer months. It’s a lot like a beverage really.  It can be drank from a glass rather than from a bowl.  In a gathering situation, it’s probably easier to serve in cups rather than bowls.  

At the farmer’s market this morning there was an abundance of tomatoes, which is why I chose to prepare this recipe.  It’s the time of year for cucumbers and peppers too, all of which is delighted in this soup. Personally, I like a smooth soup, but not everyone does.  The original recipe called to strain the soup through a sieve, but I wanted to reap the benefits of the fiber and nutrition, so I omitted that step.  If you are a person who enjoys a chunkier soup, then only puree half of the batch.  Again, the best part of cooking is creating a dish to your own liking.  Flavor up and enjoy the experience of tasting good, nutritious foods. 

Weather today: hot and humid today with the high at 95 degrees.

Listening to: Today’s Country on Pandora

Scent in the diffuser: Harmony

Summer Gazpacho

Ingredients:

• ½ English cucumber

• ½ large red bell pepper, stemmed and seeded

• 2 pounds ripe red tomatoes, cut into ½-inch wedges

• 1 large shallot, chopped

• 1 garlic clove, finely chopped

• 2 TBSP balsamic vinegar

• Pinch sea salt

• 3 TBSP olive oil

Garnishes: quartered cherry tomatoes, chopped chives, grilled or toasted bread (optional)

 Directions:

1. Cut 2” of the cucumber in ¼” pieces and set aside for serving; coarsely chop remaining cucumber and place into a large bowl.  Cut one-quarter of the bell pepper into ¼” pieces and set aside for service; coarsely chop remaining bell pepper and add to bowl with chopped cucumber.  Add tomatoes to bowl and toss with shallot, garlic, 2 TBSP vinegar, and salt.  Let stand 30 minutes at room temperature to let flavors meld.

2.  Transfer tomato mixture along with any accumulated juices to a blender.  Add 3 TBSP oil and puree on medium speed until smooth; season with salt and vinegar to taste.  Strain through a coarse mesh sieve into a large bowl or pitcher and chill until cool, about 1 hour. *I chose not to strain my soup, because I wanted all the fiber.

3. Divide gazpacho among bowls. Top with cherry tomatoes, chives, reserved cucumber and red pepper pieces.  Drizzle with oil and season with salt.  Serve with bread, if using.

Vegetable Paella

If you’ve had the pleasure of visiting a brewery, winery, or wedding recently, likely you have seen someone making paella.  Paella, a dish native to Spain, and is considered, by many, their national dish.  There are many variations a paella including seafood, vegetables, beans, and a variety of meats.  Today at my local farmer’s market, I purchased some fresh mini bell peppers, some jalapeño peppers, a leek, and fresh green beans to use.  At the grocery store, I purchased a head of cauliflower and shiitake mushrooms that I will use today as well. I really enjoy spice, but if you don’t, omit the jalapeño pepper.

To make the most of a work night evening, I suggest prepping the vegetables ahead of time unless there is person in your household that is willing to help out in the kitchen.  Now that’s love!  

Weather today is cloudy with periods of rain. Temperature 82 degrees

 Listening to Amala “resonance” by Reidun Schlesinger (A harpist I met along the roadside while touring The Ring of Kerry in Ireland.)

 Scent in the diffuser: SARA

Vegetable Paella 

Cook time: 50 minutes (less if veggies are prepped ahead of time)

Serves: 4-6 

Ingredients:

• 5 TBSP avocado oil

• 8 ounces mini bell peppers (about 8) or 1 large red bell pepper cut into 2-inch pieces

• 6 ounces shiitake mushrooms, stems removed and quartered or sliced

• 2 tsp fresh thyme, chopped

• 2 tsp coarse sea salt

• Freshly ground pepper

• 1 ½ cups cauliflower florets, cored and thick stems removed

• 8 ounces green beans, cut into ½ inch lengths

• 2 cups chopped leek—you can use onion in its place

• 1 clove garlic, finely chopped

• 1 can diced tomatoes with juice

• 1 small jalapeño, seeded and chopped

• 1 ½ tsp smoked paprika

• 1 ¼ cup white rice

• Lemon wedges and fresh thyme for garnish

Directions:

1. In a small saucepan, bring 6 cups of water to a boil; cover and keep hot.

2. Heat 2 TBSP avocado oil in a large skillet or paella pan over medium heat.  Add the peppers and mushrooms and cook, stirring, until the peppers are blistered and browned and the mushrooms are golden, 6-8 minutes.  Sprinkle with 1 tsp of the chopped thyme, ¼ tsp. salt and a sprinkle of black pepper.  Remove the peppers and mushrooms from the pan and set aside.

3. Add 1 TBSP of the oil to the pan and add cauliflower and green beans.  Stir over medium-high heat until the cauliflower is brown and tis crisp-tender, about 5 minutes.  Add the remaining 1 tsp chopped thyme, ¼ tsp of the salt and a sprinkle of black pepper.  Transfer the vegetables to a bowl, but separate from the peppers and mushrooms.

4. Add the remaining 2 TBSP of oil to the pan.  Add the leek or onions and cook over medium to high heat until translucent.  Add the garlic and cook for 1 minute.  Add the tomatoes with juice, jalapeno, and smoked paprika. Continue cooking until the liquid has absorbed.

5. Add rice and stir until coated with the tomato mixture.  Add 4 cups of the hot water and the remaining 1 ¼ tsp salt.  Bring to a boil and cook, uncovered, at a gentle simmer without stirring, until most of the liquid is evaporated and the rice is almost tender, about 15 minutes.

6. Spoon the mushroom mixture in the center and spoon the cauliflower mixture around the sides of the pan.  Pour 1 cup of hot water on the top and cook, uncovered until the water is absorbed and the rice is tender, about 5-8 minutes.

7. Turn the heat to high for the last 1-2 minutes until the rice forms a brown crust on the bottom of the pan.  Let the paella stand, uncovered, for 5 minutes before serving. 

8. Garnish with lemon wedges and thyme sprigs.

adopted from Fresh and Fast Vegetarian cookbook