Salmon Eggs for Breakfast

This high protein,soy/ dairy/ gluten-free breakfast takes less than 15 minutes to cook and eat when you are rushing out the door to work. It also makes a great alternative to fast food breakfasts! All you need is a decent skillet (8” seasoned cast iron skillet with a proper fitting pot lid is perfect), and the ingredients in the fridge. Embellishments of left-over black beans, salsa, avocado slices, or sauteed kale and onions are great for more nutrition and satiety, as is some fruit like half an apple. A larger skillet allows you to make more servings at one time (good for a quick family breakfast).

Serves one

Time: 15 minutes

Ingredients:

1- 6” organic corn tortilla

1-2 eggs (any size)

1” square portion of smoked salmon, or left over cooked salmon, flaked apart

3 shakes of dried Italian herbs

2 Tablespoons sauerkraut (Firefly Kitchen’s or Bubbies are both great brands)

2 tsp. olive oil

Sea salt, black pepper

Other optional accompaniments: salsa, left over black beans, avocado slices, sauteed kale and onions, minced cilantro.

Directions:

1.  Have the ingredients at hand, out of the fridge. Heat an 8” skillet over medium heat, and add 2 tsp olive oil, spreading it around the pan. Add the corn tortilla, and cook 1 minute per side. Transfer to a plate.

2.  Letting the pan get hot (but not smoking), crack the eggs into the pan, sprinkle with a pinch of salt and some pepper, sprinkle the flaked salmon on top, add a dash of dried herbs,  and cover with a lid.

3.  Turn the heat to medium low, and let the eggs cook for 3-5 minutes (set a timer if you need to), until the white is set and the yolk is still runny (or to your preference); you may want to turn the heat down to low after two minutes if you have a cast iron skillet (it retains heat really well). 

4.  Using a metal spatula, remove the eggs and salmon from the pan, place on top of the heated corn tortilla, and top with the sauerkraut . Serve hot, with other accompaniments if you’d like.
Recipe by Heather Graham, Bastyr Nutrition student

Spicy Sweet Potato & Peanut Stew with Chickpeas

This recipe is borrowed from the very talented Dreena Burton.  Earthy spices, sweet potatoes, spicy ginger, and a bit of peanut butter pureed with whole, buttery chickpeas-- mmmmmm.....  Serve with brown rice or quinoa and a healthy salad.  

Yield: Makes 3-4 servings
Time: ~45 minutes

Ingredients: 

     2 teaspoons olive oil
     3 cups sweet potatoes, peeled and chopped
     1 cup onions, diced
     1/2 cup celery, diced
     2-3 large cloves of garlic, minced
     1/2 teaspoon sea salt
     2 teaspoons cumin seeds
     2 teaspoons ground coriander
     1/2 teaspoon paprika
     1/4 teaspoon crushed red pepper flakes
     1 cup vegetable stock
     1 1/2 cups water
     3 tablespoons fresh ginger, grated
     1 tablespoon peanut butter
     1 cup cooked chickpeas (canned is okay-- just be sure to rinse and drain first) 
     2 tablespoons freshly squeezed lime juice
        lime wedges to garnish (optional)
        fresh cilantro leaves to garnish (optional)


Directions: 


Heat oil in a large pot over medium heat.  Add sweet potatoes, onion, celery, garlic, salt, and all spices, and stir to combine.  Cover and cook 5-7 minutes, stirring once or twice. 
Add stock, water, and HALF of the ginger (reserving the rest).  Stir to combine, and increase heat to bring stew to a boil.  Once boiling, reduce heat to medium-low, cover the pot, and simmer for ~15 minutes or so, until the sweet potatoes have completely softened.
Stir in remaining ginger and peanut butter.  With an immersion blender (if you have one), briefly puree the soup until it is just smooth but keeps some texture.  If you do not have one, wait until the soup cools off a bit, transfer to a blender, blend until just smooth, and return to pot.  Make sure you don't fill the blender up more than about halfway at a time-- it is prone to splash out!  
Stir in chickpeas and allow to heat back up if you used a regular blender.  Then stir in lime juice and serve with the lime wedges and cilantro leaves.


Very slightly adapted from Eat, Drink & Be Vegan, by Dreena Burton. (Arsenal Pulp Press, Vancouver, BC, 2007). 

Garlic Thyme Tempeh

This recipe is taken from one of the most amazing vegan chefs ever-- Isa Chandra Moskovitz, from her website, The Post-Punk Kitchen.  This dish requires a bit of planning ahead to marinade-- anywhere in the neighborhood of 1 to 4 hours-- but otherwise is not too labor-intensive.  The tempeh goes great on top of pasta or salads, with mashed potatoes and mushroom gravy, or in a sandwich!

Ingredients: 

     8 ounces tempeh
     2 tablespoons soy sauce, tamari, or liquid aminos
     4 cloves garlic, smashed
     1/2 cup vegetable broth
     2 tablespoons white balsamic vinegar (or 1 tablespoon regular balsamic)
     3 tablespoons fresh lemon juice
     1/4 cup fresh thyme, leaves whole, soft stems roughly chopped
     2 tablespoons olive oil

Directions:

Start your steaming apparatus.  Meanwhile, slice up that tempeh.  If the tempeh is in a rectangle, slice it into two squares, and then slice those squares into two thin squares across the middle, like a clamshell.  Now slice each square corner to corner, into triangles.  You should end up with about 8 thin triangles.  

Once the water is boiling in your steaming apparatus, add the tempeh and steam ~ 10 minutes.  

Meanwhile, mix all other ingredients together in a big, flat dish (a glass pie dish is ideal).  When tempeh is done steaming, transfer it directly into the marinade dish, cover, put back in the fridge, and let marinate for 1-4 hours, flipping occasionally if not immersed.  

1 to 4 hours later...  you have two options: 

To grill: Preheat a lightly oiled grill on medium high heat (can be indoor or outdoor).  Cook tempeh for 5 minutes on each side, flipping with a metal spatula, so that it doesn't stick.  Tip: rub the thyme and garlic on each side.  

To broil: Preheat the broiler.  Keeping a close eye, broil the tempeh on a baking sheet placed 2-3 inches away from the flame.  Broil 3 to 5 minuts on each side.  Baste with some of the liquid when you flip.  

Serve immediately.

Recipe credit: Provided by The Post Punk Kitchen at http://www.theppk.com/2010/08/garlicky-thyme-tempeh/print/, author Isa Chandra Moskowitz, 2011.     

 

Kale & Sea Veggies In No Time!

Another great recipe from www.whfoods.org!  No more excuses-- now you can prepare this delicious, nutrient-packed, super-EASY recipe in about ten minutes! 

Ingredients:

     1 pound kale
     2 tsp lemon juice
     1 medium clove garlic, pressed
     1 tablespoon extra-virgin olive oil
     salt and black pepper to taste
     3 1/2 tablespoons agar (the sea vegetable)
     Mediterranean Dressing (see below for recipe)


Directions:
 
Fill bottom of steamer with 2 inches of water and bring to boil. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. 
 
When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes. 
 
Transfer to a bowl and toss with Mediterranean Dressing ingredients and agar. For the best flavor, toss with dressing while kale is still hot.

Mediterranean Dressing

Ingredients:

     3 tablespoons extra-virgin olive oil
     1 tablespoon fresh lemon juice
     1 clove garlic, minced
     Sea salt and pepper to taste


Directions: 


Add all ingredients to a jar and shake.  Toss with your favorite salad!  


Both recipes taken from The George Mateljan Foundation at www.whfoods.org.  Thanks, George! 

     
         

Cinnamon Cider Brussels Sprouts

Fight the stigma of brussels sprouts and your risk of cancer with this simple yet delicious recipe by Emily Malone (The Daily Garnish).  This healthy, seasonal dish is just in time to sneak its way into your Thanksgiving feast!

Yield: Makes ~ 6 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

     2 pounds Bussels sprouts, trimmed and halved
     1 large apple, cut into bite-size pieces
     1 large Asian pear, cut into bite-size pieces
     1 cup cider (apple or pear)
     1/4 teaspoon cinnamon
     Salt to taste

Directions:

To trim the Brussels sprouts, cut the woody end off of the bottom and slice them in half.  Place the sprouts face down in a single layer in a large saute pan.
Cook over medium-high heat until the sprouts begin to soften and brown, about 10 minutes. 
Add the apple and pear pieces, and stir to distribute them throughout the pan.  Let them cook about 5 minutes so they get soft.  
Pour the cider over the pan, and let it simmer.  Sprinkle the cinnamon over the dish and give it a quick stir.  The cider mixture should simmer and bubble until all the liquid has cooked away.  This not only intensifies the flavor, but it produces a delicious, concentrated cidery glaze over the fruits and sprouts.  
Season to taste with salt before serving.  Enjoy!

Recipe Credit: Taken from The Daily Garnish at http://www.dailygarnish.com/, author Emily Malone, 2011.   

Easy Vanilla Hemp Overnight Oats

This high-fiber, high-protein recipe is great for the non-morning person!  Throw these ingredients in a bowl the night before, and it is ready for you in the morning...

Ingredients:

     1 cup vanilla almond milk (unsweetened preferred)
     2 tablespoons chia seeds
     1/4 cup old-fashion oats
     2 tablespoons vanilla hemp protein powder OR hempseeds
     1/2 mashed banana and/or ~7 drops NuNaturals Vanilla Stevia (depends on your taste)
     1/4 teaspoon cinnamon

Directions: 

Combine all ingredients in a bowl, stir well, and let sit in the fridge overnight. 

In the morning, top with a tablespoon of peanut butter and some raw cacao nibs, if you like, or enjoy plain.  


Recipe adapted from Healthful Sense at http://www.healthfulsense.com/2011/08/04/hemp-protein-giveaway/, author Kelly, 2011. 

 

Farro with Mushrooms, Balsamic Vinegar, and Thyme

Farro, or emmer, is an ancient Egyptian whole grain that is now grown locally in Washington. You can find it in the bulk section at Whole Foods or PCC. Farro is high in fiber and is composed of about 18% protein. Note that is not a gluten-free grain.  Farro has a dense, chewy texture and works wonders in earthy, savory risottos. This is a great way to approximate a risotto without all the intensive labor!  

 

Yield: Makes 4-6 servings

Part 1: Making the Farro

Ingredients:

1 cup uncooked faro (emmer)

1 ¾ cup water

Pinch of salt

Directions:

Heat the water to boiling in a teakettle or pot. Meanwhile, add the faro to a dry, heavy pan with a tight-fitting lid and toast over medium-high heat until it starts to look and smell toasted (~ 3 minutes). Turn off heat, and then carefully pour in the boiling water (it will boil up and sputter, so be careful.) Add the salt, and turn the heat back up to a low simmer, cover the pan, and let it cook until the farro is tender but chewy (~20 minutes). (Start checking after ~15 minutes; you may need to add a tiny bit more water.)

Part 2: The "Risotto"

Ingredients:

3 Tablespoons unrefined extra-virgin olive oil
2 cloves garlic, cut in half lengthwise
1/2 cup diced red onions or shallots

24 oz. Crimini mushrooms, sliced in 1/2 inch slices
pinch of salt
1/4 cup balsamic vinegar mixed with 1 Tablespoon water (or Masala wine)
1 Tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
3 cups cooked faro (see Part 1)

Directions:

Heat the oil in a large heavy frying pan.  Add the onion and garlic and sauté until onions are starting to soften (~3 minutes). Remove garlic and discard.

Add sliced mushrooms and stems, sprinkle with a pinch of salt, and sauté over medium high heat until mushrooms have released their liquid and are well browned (~5 minutes or longer, depending on your pan.)

Stir in the balsamic vinegar/water mixture and thyme (if using the dried herb) and cook until liquid is mostly evaporated (~2 minutes).

Add cooked farro and heat 2-3 minutes, stirring gently. If your pan is not non-stick, you may need to add a bit of water when you heat the farro. Once the farro is heated through and moistened, add the thyme (if using the fresh herb), stir, season with salt if desired, and serve hot.

Reprinted from KalynsKitchen.com at http://www.kalynskitchen.com/2008/05/recipe-for-farro-with-mushrooms-thyme.html, author Kalyn, 2008.  Retrieved November 11, 2011.    

Avocado and Tempeh Dip

This recipe from www.tempeh.info is a fabulous way to up the nutrition profile of your guacamole, adding some of that ever-important protein.  This recipe is very basic, so feel free to add your favorite spices, and if you like it hot, throw a jalepeno, serrano, and/or cayenne pepper into the mix!  Serve as a dip with veggies or corn chips, or add a scoop to your next burrito.

Ingredients: 

• Half a package of tempeh, cut into ~ 1 inch cubes (150g)
• 1 avocado
• 1/4 cup oil (olive, grapeseed, or softened coconut is fine)
• 1/2 teaspoon salt
• 1 tablespoon onion, minced
• 3/4 cup water
• 2 tablespoons lemon juice
• 1 or 2 hot peppers (optional)

Directions:

1. Mix all ingredients in a blender until smooth.

Adapted by Katy McCauley from www.tempeh.info/recipes/recipes.php?recipe=426 on 11/05/2011.

Kale with Hijiki

Another recipe from www.whfoods.com!  This easy-to-prepare recipe offers an exciting twist to kale with the flavor and amazing health benefits of the hijiki. It is a complement to just about any Asian-flavored meal.

Prep and Cook Time: 15 minutes

Yield: Serves ~ 4

Ingredients:

1 lb kale

1 tablespoon dried hijiki (or arame if you prefer a milder flavor)

1 cup warm water

2 tablespoons soy sauce

1 tablespoon rice vinegar

2 medium cloves garlic, pressed

½ tablespoom minced fresh ginger

1 tablespoon extra virgin olive oil

salt and white pepper to taste

2 teaspoons sesame seeds

Directions:

1. Rinse and soak hijiki (or arame) in the cup of warm water while preparing the rest of ingredients.
2. Fill bottom of steamer with 2 inches of water.
3. While steam is building up, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices and let both leaves and stems sit for 5 minutes to bring out their health benefits.
4. Chop or press garlic and let sit for at least 5 minutes to bring out its health benefits.
5. Place chopped kale in steamer and steam for no more than 5 minutes.
6. While kale is steaming, whisk together soy sauce, pressed garlic, minced ginger, olive oil, salt, and pepper.
7. After squeezing excess water from the hijiki, add hijiki add to the dressing.
8. In a bowl, toss kale with the dressing and then sprinkle with sesame seeds.

© 2001-2011 The George Mateljan Foundation

Carrot Coconut Soup

This is another recipe taken from the George Mateljan Foundation at www.whfoods.com. The ginger and curry powder add great flavor to this easy-to-prepare soup.

Prep and Cook Time: 30 minutes

Yield: ~ 4 servings

Ingredients:

1 large onion, chopped

1 tablespoon + 3 cups chicken or vegetable broth

2 tablespoons fresh ginger, sliced

4 medium cloves garlic, chopped

1 teaspoon curry powder

2 cups sliced carrots, about 1/4-inch thick

1 cup sweet potato, cut into about 1/2-inch cubes

5 ounces canned coconut milk

salt and white pepper to taste

Directions:

1. Chop onion and let it sit for at least five minutes to bring out its health benefits.
2. Heat 1 tablespoon of the broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring often.
3. Add garlic and ginger and continue to sauté for another minute.
4. Add curry powder and mix well with onions.
5. Add broth, carrots, and sweet potato; simmer on medium high heat until vegetables are tender, about 15 minutes.
6. Add coconut milk.
7. Blend in batches, making sure blender is not more than half full. When it's hot, and the blender is too full, it can erupt and burn you.
8. Add salt and pepper to taste.
9. Return to soup pot and reheat. 

 
© 2001-2011 The George Mateljan Foundation

Carrot Cashew Paté

Many of the recipes I post on this blog come from The World’s Healthiest Foods website at www.whfoods.org.  This website is not only an excellent resource for delicious recipes using some of  “the world’s healthiest foods,” but also provides very well-researched, easy to understand answers to all those complex nutrition questions out there.  Definitely check it out! 

Meanwhile, enjoy this paté in wraps with shredded vegetables, put a scoop on salads, or serve as a dip with your favorite crudités.

Prep and Cook Time: 10 minutes

Yield: Makes ~ 6 servings

Ingredients:

2 medium carrots, chopped

1 cup raw cashews

2 tsp fresh ginger, chopped

5 tsp fresh lemon juice

2 tsp tamari (soy sauce)

4 tsp extra virgin olive oil

sea salt to taste

2 tsp chopped parsley or cilantro

Directions:

Blend all ingredients except the cilantro or parsley in a blender until a smooth paste forms, scraping down the sides periodically.

Add the cilantro or parsley and pulse to mix it in.

© 2001-2011 The George Mateljan Foundation

Spicy Lentil Carrot Veggie Burgers

These spicy, aromatic burgers are delicious naked (without a bun), but feel free to dress them up however you like.  They’re quite good wrapped in a big piece of cabbage or a mustard green leaf, too! 

Yield: Makes 6 burgers

Time: 10 minutes for preparation, 40 minutes of cooking time

Ingredients:

1 cup uncooked red lentils
3 carrots, grated
1 onion, diced
¼ cup whole grain flour, as needed
pinch sea salt and black pepper
1 teaspoon coriander
1 teaspoon cumin
¼ teaspoon cayenne pepper
1 -2 teaspoon olive oil for frying

Directions:

1. Rinse the lentils and then add enough water to a sauce pan to cover lentils by about 2 inches.  Do NOT add salt.  Bring to a boil and then lower to a simmer for about 15-20 minutes. Drain lentils and place in bowl.

2. Add carrots and onion. Mash them a bit, but not too much. Add just enough flour so that they will stick together. You may need to add a bit of water.

3. Season the mix with the spices (coriander, cumin, cayenne pepper, salt, and black pepper); stir through well. With your hands, form the lentil mix into burger shapes.

4. Add a teaspoon of olive oil to a pan that has been heated over medium heat and lay the burgers in. Leave them for about 8-10 minutes on the first side, flip, and cook another 5 to 7 minutes.

Tip: Put the burgers in an oven on low heat to keep them warm while you cook the second batch.

Recipe taken from VegWeb at http://vegweb.com/index.php?topic=35008.0.  

Veggie Chickpea Curry

Do you have a crock pot or slow cooker?  Are you more of a morning person that hates dealing with dinner when you get home?  Then try this: set aside a half an hour in the morning to prepare this recipe before you leave for work.  Then, when you get home, the aromatic, Indian spices in this dish will be there to greet you, and dinner will be ready in about 2 minutes!  This creamy curry is delicious served over brown rice, quinoa or couscous.  If you don't feel like waiting for a grain to cook, Trader Joe's sells pre-cooked brown rice that you can pop in the microwave for a couple minutes.   

Yield: Makes ~ 6 servings (of about 1 and 1/3 cups each)

Ingredients:

     1 tablespoon olive oil

     1 1/2 cups onion, chopped

     1 cup carrots, sliced 1/4 inch thick

     1 tablespoon curry powder

     1 teaspoon brown sugar (can substitute a few drops of Stevia)

     1 teaspoon ginger, peeled and grated

     2 cloves garlic, minced

     2 serrano chiles, minced (seeded if you don't like it hot!)

     3 cups chickpeas (garbanzo beans), cooked

     1 1/2 cups sweet potato, peeled and cubed into bite size pieces

     1 cup green bell pepper, diced

     1 cup green beans, cut to 1 inch

     1/2 teaspoon salt

     1/4 teaspoon black pepper

     1/8 teaspoon ground red pepper (cayenne)

     1 (14.5 oz.) can of diced tomatoes (do not drain)

     1 (14 oz.) can vegetable broth

     3 cups fresh baby spinach

     1 cup light coconut milk

Directions:

Heat the oil in a large skillet over medium heat.  Add the onion and carrot; cover and cook 5 minutes or until tender.  Add curry powder, sugar (or Stevia), ginger, garlic, and chile; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker.  Stir in chickpeas and the next 8 ingredients (through the broth).  Cover and cook on HIGH for 6 hours or until vegetables are tender.  Just before serving, add the spinach and coconut milk; stir until the spinach wilts.

Adapted by Katy McCauley from My Recipes at www.myrecipes.com/recipe/vegetable-chickpea-curry-10000000701091/, author Melanie Clarke, 2011. 

Earth Day: Mushroom, Bean & Barley Soup

Mmmmmmmmm.......the perfect soup to make on a lazy Sunday.  Nourishes not only the body, but the soul as well, clearing the mind with its delicious aroma, attracting passerbys for company, and reminding us of the abundance all around us.  Tender, hearty, delicious... 

Prep/Cook time: About 1 hour and 15 minutes
Yield: Makes ~ 6-8 servings, about 1 cup each

Ingredients: 

     1 tablespoon olive oil

     1 sweet onion, diced

     2 carrots, grated coarsely

     2 cups oyster mushrooms, sliced into bite sized pieces

     8 cups vegetable broth

     1 cup hulled barley, uncooked

     1 cup white Cannellini beans (pre-soaked if dry)

     ¼ teaspoon salt

     ½ teaspoon pepper

     2 teaspoons dried thyme

     2 teaspoons dried or

     1 tablespoon fresh rosemary

     2 teaspoons dried oregano

     2 teaspoons dried basil

     2 large bay leaves

     1½ cups kale, de-stemmed and torn into bite-size pieces

Directions: 

Heat the olive oil in a 4-quart soup pot over medium heat.  Add the onions, carrots and mushrooms and sauté for about 5 minutes.

Add the vegetable broth, barley, beans, and all of the spices to the soup pot, turn the heat up to high, and bring to a boil.  Once boiling, reduce heat to a medium-low simmer. 

Allow to simmer, uncovered, for one hour, stirring occasionally, until barley is soft and somewhat fluffy.  In the last five minutes of cooking, add the kale.    

Tip:

Store leftovers in the refrigerator.  Reheat on stove top over low heat until warm, adding extra vegetable broth for desired consistency. 

Copyright 2011, K. McCauley, Original recipe

 

Tangy Tempeh with Cherry Tomatoes

 

Yield: Makes 3-4 servings

This is a quick, easy recipe to make but does require a bit of planning ahead.  Throw the marinade together in the morning if you want to make this dish for dinner (or the night before—the longer it marinades, the tastier it will be!)  Once you’re ready to eat, it will take only about 5 minutes and you’ll be amazed at the flavors the tempeh takes on (and a little overjoyed when the cherry tomatoes burst in your mouth…)

Ingredients:

4-5 cloves            garlic, minced

2” piece               ginger, peeled and grated

1/3 cup                balsamic vinegar

1/3 cup                white wine

1 tablespoon        coconut liquid aminos (or Braggs liquid aminos)

1 tablespoon        mirin

1 tablespoon        lemon juice

1 tablespoon        jam (any kind, but fig jam works really well here)

1 package            tempeh, thawed and cut into thin, 2” strips

15-20                   cherry tomatoes, whole

Directions:

Combine all ingredients in a shallow dish, cover, and marinate in the refrigerator up to 24 hours.  When ready to cook, place the marinade (with all ingredients) in a non-stick frying pan over medium heat.  Cook about 5 minutes or so until all the liquid burns off. Make sure to watch the pan towards the end so that it doesn’t burn.

Serve by itself, over a whole grain, or wrap the tempeh and tomatoes in a tortilla with a tiny bit of melted cheese and some sliced jalapeno peppers! 

Copyright 2011, K. McCauley, Original Recipe

Italian Herb, Tomato and Tempeh Stew

Cook/Prep Time: ~30 minutes

Yield: Makes ~ 4 servings

 

Ingredients:

1 medium         onion, chopped

3 cloves            garlic, minced

1 package         tempeh, cut into 1/2" cubes and sliced horizontally

1 24 oz. can      diced tomatoes

2 teaspoons      dried thyme (or 2 tablespoons fresh)

2 teaspoons      dried rosemary (or 2 tablespoons fresh)

2 teaspoons      dried oregano (or 2 tablespoons fresh)

2 teaspoons      dried basil (or 2 tablespoons fresh)

2 teaspoons      ground cumin

4 large              cremini mushrooms, sliced (or 6 medium)

Directions:

Place all ingredients except mushrooms in a medium-large saucepan over medium heat for about 10 minutes, stirring occasionally.  Add the mushrooms and simmer an additional 15 minutes.  Serve alone or over brown rice or quinoa.  

Copyright 2011, K. McCauley, Original recipe

Super Energy Kale Soup

Prep and Cook Time: Prep and cooking time: 40 minutes 

Yield: Serves 4.

 

Ingredients:

 

1 medium onion, chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4-inch cubes (about 1 cup)

1 cup diced celery

2 red potatoes, diced into 1/2-inch cubes

3 cups kale, rinsed, stems removed and chopped very fine

2 tsp dried thyme

2 tsp dried sage

salt and pepper to taste

Directions:

1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 tablespoon of the broth in a medium soup pot.
3. Saute onion in broth over medium heat for about 5 minutes, stirring frequently.
4. Add garlic and continue to saute for another minute.
5. Add broth, carrots, and celery to the pot and bring to a boil over high heat.
6. Once boiling, reduce heat to a simmer and continue to cook for another 5 minutes. 
7. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
8. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

© 2001-2011 The George Mateljan Foundation 

Seaweed Rice

Prep and Cook Time: 35 minutes 

Yield: Serves 4 as a side dish

Ingredients :

2 large cloves garlic, chopped

1/2 medium onion, minced

2 medium pieces wakame, (2 tablespoons soaked and chopped)

2-1/4 cups warm water

2 tablespoons chopped dulse seaweed

1 cup long grain brown rice

salt and white pepper to taste

Directions:

1. Let chopped garlic and minced onion sit for 5-10 minutes to enhance their health-promoting benefits.
2. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water.
3. While wakame is soaking, chop the dulse.
4. Heat 1 tablespoon of the seaweed soaking water in a medium saucepan. Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped seaweed, and soaking water.
5. Bring water to a boil on high heat. Reduce heat to low and cover. Cook for about 35 minutes.
6. Season with salt and white pepper to taste.

Copyright © 2011 The George Mateljan Foundation, All Rights Reserved