Dreamy Broccoli Soup

It's Friday the 13th and San Diego is in rare form.  It's cold, rainy, and occasionally a rumble of thunder can be heard rolling through the canyons.  Where's the sun??  Why isn't it 72 like it always is? Now, I don't mind the change in weather but this is throwing me off! In the year 2012 we will experience three Friday the 13ths and eerily enough, they are evenly spaced 13 weeks apart! I'm not necessarily superstitious, but I kinda hope for something that will break the monotony.  Do you know what I mean? For instance, I wish magic was real and secretly, I hope that the Mayans are correct and that there will be some huge change at the end of this year. Not total destruction or anything but something to spice things up a bit! The stormy weather, while spooky and exciting especially on a Friday the 13th, is getting my creative juices flowing. It's cold, so I think I'll make a comforting, creamy soup for dinner tonight.

Being a trained cook, I really enjoy the challenge of making dishes that are not vegan (or healthy) into plant-based, nutritious delights. One of my favorite soups was Broccoli Cheddar soup.  I used to crave the stuff!! Especially with a nice soft roll, that was my lunch of choice! But instead of using cream and cheese I used cashew cream, a great substitute for heavy creams in recipes, and nutritional yeast. Let me explain what each one is.

Cashew Cream: often used in vegan cooking, is a wonderful replacement for milk and creams in most recipes. It can be thick or thin and what's great is that it's very easy to make. 

1. Take raw cashews and soak them over night or for at least 4-8 hours. 

2. Then drain and rinse the cashews and place them in a blender, preferably a Vitamix Blender.

3. Add enough water, about 1 inch above the cashews and blend on high for a couple minutes until super smooth and creamy.  

If you do not have a Vitamix Blender (you can find them for fairly cheap in stores at Costco, call your local stores for info, I swear I do not work for them) do not fear! You can use a cheese cloth or even nylons (clean please!) to strain the cream to make sure it is completely smooth. Vitamix blenders are so powerful that straining isn't necessary.  It's that easy to make, you can adjust the thickness of the cream by how much water you add in the blender.  Less water is very creamy and more water is...you guessed it, thinner! Or you could just make a thicker batch and add water after blending to thin it out. Simple, right?  

Nutritional Yeast: Such a strange name! It is a deactivated yeast, that is flaky and yellow in color. It has a very nutty and cheesy flavor and is used to mimic cheese in vegan recipes.  In fact, nutritional yeast is nutritious, it contains 18 amino acids making it a complete protein. It also contains 15 minerals and is rich in B-complex vitamins and is also an excellent source of folic acid. Make sure to select a non-GMO nutritional yeast that is fortified with vitamin B12 for the best nutritional value. You can find it online or in the bulk section of a health food store. Stores like Whole Foods and Sprouts carry it.

Dreamy Broccoli Soup

Makes 3-4 servings

Can I just say, I could not have been happier with this soup. I wouldn't change a thing! The carrots and nutritional yeast give it the beautiful color, the potato and cashew cream give it a great mouth feel and the flavor of the wine is to die for!  This soup has cured my Broccoli Cheddar soup cravings!

Ingredients:

2 Heads of broccoli cut into small pieces (just the tops, save the stems for smoothies) 

1 medium potato medium diced

1/2 large onion small diced

2 carrots small diced

4 cloves of garlic minced (or more if you love it)

1 cup of cashew cream (directions above)

1 1/2 cups of white wine (I used a Sauvignon Blanc but a dry white wine works well)

1 1/2 cups of vegetable stock (I used Organic Imagine No-Chicken Broth)

1/4 cup of nutritional yeast

2-3 tbsp parsley minced 

2 stems of rosemary minced

1 tbsp of oregano minced  

1/2 tbsp of Sea Salt 

Freshly ground pepper to taste

Olive oil

Directions:

1. Make cashew cream (directions above). You will need 4-8 hours to soak the cashews.

2. In a large pot saute potatoes, onions and carrots in 2-3 tbsp of oil olive until softened about 5-7 minutes.  Add garlic and rosemary and cook for another minute. 

3. In a separate pot add enough water to steam/cook the broccoli until soft about 5-6 minutes. Then strain and set aside.

4. Deglaze the pan with the white wine scraping up any bits of the vegetables that are stuck to the bottom of the pan and cook for 3 minutes.  Add the vegetable stock and cook for another 3-5 minutes.

5. Transfer the contents of the large pot into a blender.  Be careful, because it's hot, duh! You might want to use a cloth to hold the lid of the blender down. Blend on high until it is smooth.  

6. Then add the cashew cream to the blender and combine the two.  Transfer the creamy base to the soup back into the large pot on a medium heat.

7. Add the nutritional yeast, 1/2 tbsp of sea salt and pepper.  Taste for seasoning and adjust to how you like it.

8. Add the cooked broccoli, parsley and oregano and heat through, just another minute or so.  Then serve! Toasted bread goes very nicely with this soup. 

So, the next time it's raining or you just need a cheesy fix without eating the cheese, this soup will do just the trick.


Enjoy!
With much love,
K

Apple Blueberry Gluten Free Pancakes

The weekend is here and it's time for brunch! It just so happens to be one of my favorite meals. To me, brunch means that I got to sleep in and have a very slow start to the day. We've had these pancakes almost every Sunday the past couple of weeks, that is, when we aren't going out to brunch, which happens more than I'd like to admit...But I must say, I feel satisfied but not uncomfortably full when I eat these pancakes.  A few of these guys will keep you full most of the day.  I can barely make my way through three of them  because they are so satisfying.  They are very easy to make, contain no eggs or dairy, and what's great is that they contain no wheat gluten!

Even though I do not have a gluten allergy or a sensitivity (as far as I can tell) it is my goal to create many gluten free recipes because there are so many people that have a gluten intolerance. So, what is gluten? It is a protein that can be found in certain grains such as wheat, barley and rye among other carbohydrates. Symptoms of having a gluten allergy can range from simple digestion problems to severe reactions such as depression or Crohn's disease. Celiac disease (a whole other ball game compared to a gluten intolerance) is an auto-immune disorder where the body reacts in a such a severe way (symptoms can very and can be very hard to trace) even just physical contact with gluten can set off a havoc of chain reactions lasting months. Most people do not know that they have an allergy because gluten is such a huge part of the western diet. Some people eat gluten-containing foods several times a day and the symptoms can last a few hours, days or weeks and it's hard to trace the symptoms to the cause. Gluten allergies affect 15% of Americans and the numbers are growing. To see more gluten allergy symptoms visit this link.

So, if you simply do not feel right, foggy in the head, tummy issues, malnutrition or low iron levels, then, with the supervision of your doctor, perhaps you should try an elimination diet. This is where you cut out a certain item from your diet for a few weeks, get it completely out of your system then slowly add it back in.  Record how you feel after eating, if you have any effects, and you should have an idea of what your body can handle and what it can't. You can do elimination diets with gluten, dairy, eggs, or soy and other common foods that people react to. If you do decide to do this you will need to read food labels very carefully! If you are concerned that you might be sensitive to gluten, and to be a little more accurate, your doctor can administer an allergy test.

Oatmeal Flour                                                                                     Almond Flour

How is this recipe gluten free?  Instead of using wheat flour I used certified gluten free oatmeal, make sure to check the label. You can usually find certified gluten free oatmeal in the gluten free section of your local grocery store.  I also used almonds.  Using a food processor I blended each separately until they looked like the above pictures. I left a little texture to both of the flours to give some heft to the pancakes.  Make sure not to over process the almonds.  If you go beyond this point in the picture above, the almonds start to release their oils and a nut butter will be formed.  Almond butter is quite delicious but not exactly what we are looking for here.  So, blend the almonds to a sandy texture, then stop.

Apple Blueberry Gluten Free Pancakes

Makes 2 servings 

Ingredients:

Dry

1 cup of Oatmeal (certified gluten free if you want)

2/3 cup of Raw Almonds

1 tsp Baking soda

Pinch of Sea salt

Wet

1 cup of nut milk (I used almond milk)

1 Medium Apple (I used a Granny Smith because it's tart)

1 tbsp Maple Syrup 

1-2 tsp grated Ginger root

1 tsp Vanilla 

2/3 cup of blueberries

1. Using a food processor pulse the oatmeal into flour like consistency (with a little texture if you want body in your pancakes). Then empty into a separate bowl.

2. Pulse the almonds next, until sand like texture.  Make sure not to make almond butter!  

3. Then add the oatmeal flour back into the food processor, add baking soda and pinch of sea salt and pulse a few times to combine.  Set aside.

4. Using a grater (or food processor) grate the apple and the ginger root. 

5. In a large bowl, combine the grated apple, ginger root, nut milk, maple syrup and vanilla.  Stir together until combined.

6. Slowly add the dry ingredients into the wet ingredients and stir until just combined.  Do not over stir!  Stirring too much can make the pancakes tough and not fluffy. Gently fold in the blueberries, then put the spoon down! Psh, over mixers!

7. Let the mixture rest for about 30 minutes.  During this time you could brew some tea, make some fresh orange juice or a green smoothie.  :)

8. Heat some coconut oil in a skillet and add 2-3 spoonfuls of mixture.  Spread it out a little if it doesn't really do it on it's own.  Then, when they are golden brown, flip to the other side.  (If they stick, add a little more coconut oil after each batch.)

Garnish with some chopped almonds, apples, or blueberries and of course, maple syrup!  Happy Easter!!
Love, 
K

Asian Fajita Lettuce Wraps

First and foremost...I'm pregnant.   April fools!!!!!  I couldn't help myself!!! ;)

My husband and I love all types of food but especially Chinese and Mexican food, who doesn't?!  But since takeout isn't exactly cheap (these are trying times people!) or the best thing for you, we try to make it at home. Let me just say, cooking at home is ALWAYS the best choice for so many reasons but mainly, you know exactly what is in your food, where it came from, and how it was prepared.  This dish is more Asian inspired than Latin but I guess you could call it a fusion of Asian and Latin foods.  A while back, I worked at P.F. Chang's serving tables. If you have ever been to P.F. Chang's I'm sure you've tried their Lettuce Wraps.  They are one of the most popular item on the menu and actually, not a bad choice if you're watching your calories. This is where I got my inspiration. Occasionally, I'll get a hankering for some good ole Chang's but eating there has lost it's appeal to me.  I'd rather make something similar at home.

Instead of lettuce, I used Savoy Cabbage leaves for the "tortillas", the latin and fajita part of the dish, although cabbage is used more often in Asian cuisine...but you get what I mean, right? These bowl shaped leaves worked perfectly! You could use other heads of lettuce or cabbage as well, perhaps purple or napa cabbage.  I just love the crinkles and wrinkles of the savoy cabbage!  On the other side, this dish can be eaten on it's own instead of being wrapped in cabbage leaves, but why not get the extra nutrition and crunch! It's more fun to eat it this way, promise.

One thing I love about cooking certain asian dishes is the killer combination of sweet, sour, salty and spicy, which is whisked together in the sauce! The dipping sauce is also my take of a P.F. Chang's classic, their "Potsticker Sauce". Mmmm, so good but sooo full of sugar. Now, I wouldn't give you something that wasn't delicious and nutritious too!  This dish is full of veggies, including a huge portobello mushroom, a poblano pepper, asparagus and cabbage.  It's packed with protein from the quinoa and tofu.  I know there is controversial information out there regarding soy, mainly processed soy products such as soy milk and tofu.  I'm not sure what to believe but remain cautious.  At the most, I eat tofu once a week and it's usually the Organic Baked Teriyaki Tofu from Trader Joe's (my own recipe soon to follow).  But seriously, I'm addicted to it's sweet and salty flavor and put it in salads and stir fries.  

This meal is light, fresh and nutritious. Cabbage is apart of the cruciferious family and if you remember from my Green Smoothie post, the cruciferious family helps protect the heart. Aren't they so thoughtful?  Asparagus has anti-inflammatory and anti-oxidant properties and can also support proper digestion. Peppers are great for speeding up the metabolism and are high in fiber.  Poblano peppers have a mild level of capsaicin (heat in peppers) so don't be afraid to try them!  Quinoa, pronounced Keen-wah, is an awesome source of protein. It is a complete protein, which means that it has all nine of the essential amino acids!  Of these amino acids, quinoa is equipped with lysine which is essential for tissue growth and repair.  It's a great source of protein for plant eaters and meat eaters alike! Quinoa is also a good source of fiber and it is also associated with helping migraines and high blood pressure due to magnesium, which relaxes blood vessels.  Portobello mushrooms are super sized versions of crimini mushrooms.  These mushrooms have more healthy benefits than you might think.  They offer immune system support, anti-inflammatory, antioxidant, anti-cancer, and cardiovascular benefits.  Just make sure not to over cook them because you will lose all of these amazing healthy properties.  No more then 7 minutes in the pan, ok?

Asian Fajita Lettuce Wraps

Makes 4-6 servings

Ingredients:

1 1/2 cup of Asparagus cut on the diagonal 
1 cup of Quinoa (soaked for 8 hours, if possible)

1 large Portobello cap (or crimini mushrooms) cut 1/4-1/8" thick

1 medium to large Poblano Pepper julienned

1 medium red onion julienned

Handful Cilantro finely chopped

1-2 Green Onions cut on the diagonal 

1 clove of garlic minced
2 tbsp Olive Oil
1 1/2 cup of water

Garnish:
Chopped cilantro
Lime wedges
Dipping sauce

1. If you have the time soak the quinoa for 8 hours. If not, rinse, place in pot with 1 1/2 cup of water.  Bring water to a bowl, reduce to a simmer, then cover and let cook for 10-12 minutes.  The quinoa should be al dente, meaning they should have texture, a slight crunch. Do not over cook.  Drain, if any water is left, then rinse with cool water to stop the cooking process.
2. Peal off individual leaves from the cabbage head, wash and place on a kitchen towel to dry.
3. Make the dipping sauce.  Recipe is below.
4. In a large saute pan or even better, a wok, heat olive oil on a medium-high heat. Saute the asparagus, red onions, portobello and poblano pepper slices for 3-5 minutes.  Add garlic and saute for another minute, make sure not to burn the garlic. 
5. Add the drained quinoa and stir to combine.  Next, take half of the dipping sauce and pour it into the mixture.  Stir for another minute until the sauce is heated then remove from heat.
6. Spoon stir fry mixture into cabbage cups, add garnishes, perhaps a little more sauce and enjoy!

The Dipping Sauce

Makes enough for filling and to have a dipping sauce.  This sauce is mild.

Ingredients:
1/3 cup of soy sauce (I used gluten free Tamari soy sauce)
1/3 cup Mirin (Sweet cooking rice wine)
1-2 tbsp of Rice Vinegar
1 tbsp of honey or brown rice syrup 
1 tsp of toasted sesame oil
1 tbsp crushed red chili flakes (or less if you are sensitive to heat)
1 clove of garlic minced (or microplaned)
1 1/2" piece of ginger root minced (or microplaned)
1 tbsp of sliced green onions
1 tbsp of minced cilantro

1. Whisk all ingredients together until combined.  Taste and adjust accordingly.



Enjoy!
With love,
K