Easy Ginger Miso Soup

WHAT’S IN IT

Per person:

• 1 T white miso paste

• 1 t freshly grated ginger OR ½ tsp dried ginger

• ½ clove garlic (grated) OR pinch of dried garlic

• ½ sheet dried nori, cut into thin strips

• Small handful of dried organic shiitake mushrooms

HOW TO MAKE IT

1.     Bring a kettle of filtered water to the boil.

2.     Place miso, ginger, and garlic in a large mug.

3.     Fill the mug halfway with hot water and stir the mixture until the miso has dissolved.

4.     Add nori and mushrooms and fill the rest of the mug with hot water.

5.     Allow to steep for 10 minutes until the mushrooms can soften.

WHY IT’S HEALTHY

The fermentation process to create miso also produces beneficial probiotics which help improve digestion. Despite its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods can. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper.

Classic Beef Stew

WHAT’S IN IT

• 1 ½ lbs organic chuck round, cubed

• 2 t Himalayan or sea salt

• 1 t black pepper

• 1⁄4 cup avocado oil

• 1⁄4 onion, chopped fine

• 1 onion cut into chunks

• 1 carrot, chopped fine

• 2 carrots sliced diagonally

• 3/4 cup red wine

• 1 T tomato paste

• Xanthan gum

• 1 T dried parsley

• 1 pinch thyme

• 2 cloves garlic, minced

• 2 bay leaves

• 3 cups organic beef broth

• 3 medium potatoes, quartered

• 3 celery stalks, sliced

• optional - 6 mushrooms, quartered

HOW TO MAKE IT

1.    Heat oil over medium heat in a large dutch oven

2.    Salt meat cubes just before adding to oil

3.    Add meat to the oil and stir until browned – will need to cook in batches

4.    Remove last of meat and add to side plate.  To the dutch oven add finely chopped carrots and onion, parsley and thyme

5.    Add ¼ cup red wine and stir into vegetables and oil until reduced (a few minutes)

6.    Add beef broth, ½ cup red wine, tomato paste, bay leaves, meat, salt and pepper. Cover and cook over low heat for 2 hours (stirring every 15 minutes).  Keep it just under a low boil.

7.    Add carrots, celery, onions, garlic and mushrooms and cook for another 45 minutes

8.   To stew, add Xantham gum to thicken to desired thickness. Start with ¼ teaspoon and make a slurry by adding a little water. Whisk, wait a few minutes.  Add more if needed.  Add slowly. If you add too much at one you end up with a gummy texture

WHY IT’S HEALTHY

The recipe calls for organic meat and beef stock to avoid the antibiotics and hormones generally fed to conventionally farmed animals. We have also substituted almond milk for the same reason. You can use any quality plant-based milk. This stew is loaded with vegetables and herbs that provide significant health benefits and boost your immunity – a great dish for the cold winter months.

Creamy Vegan Mushroom Soup

WHAT’S IN IT

• 2 pounds fresh mixed mushrooms

• 1 yellow onion 3 T Miyoko’s vegan butter

• 3 T avocado oil

• 4 garlic cloves

• ½ cup white wine

• ½ cup tapioca flour

• 3 quarts vegetable stock

• 1 ½ cups coconut cream

• 1 T fresh thyme, chopped

• 3 T parsley, chopped

• sea salt to taste

• black pepper to taste

• tabasco sauce (optional)

HOW TO MAKE IT

1.     Chop the onion

2.     In a large soup pot melt the butter over low heat

3.     Add the chopped onion and stir into the butter, stir occasionally and cook until very brown (about 40 minutes)

4.     Meanwhile, clean and slice the mushrooms and finely chop (or press) the garlic

5.     After the onions have caramelized add the garlic and cook one minute.  Add the avocado oil, then the mushrooms and cook for 15-20 minutes on medium-high heat  (NOTE – set aside 1 cup mushrooms to cook later with a little sea salt, pepper and parsley for garnish)

6.     Add the white wine and cook until the wine is absorbed

7.     Stir in the flour, mixing well until completely combined

8.     Add the vegetable stock, turn the heat to high, and bring to a boil until the soup thickens

9.     Using a hand blender, puree until smooth

10.  Stir in coconut cream, most of the parsley, most of the thyme, sea salt and pepper to taste.  Add a dash of tabasco sauce if using. Keep on very low heat while you prepare garnish

11.  Sautee the remaining mushrooms in avocado oil, salt pepper and the remaining parsley

12.  Add soup to 4 bowls and top with 1 heaping tablespoon of mushrooms. Sprinkle with remaining thyme.

Note - If the soup is not thick after you puree it, stir in a slurry consisting of 1/3 cup of cornstarch whisked with ¼ cup of cold water and bring the soup to a boil to activate

The soup will freeze for 3 months, thaw for one day in the fridge

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Thyme is a natural anti-fungal, can reduce inflammation and pain and has a compound, carvacrol which has been found to have positive effects on improving mood if consumed consistently for just 7 days. It does this by increasing levels of both serotonin and dopamine. This recipe is made vegan by using Miyokos butter and coconut cream.  

Recipe inspired by Billy Parisi

 

Beef-less Stew

WHAT’S IN IT                                                

·       1½ large yellow or white onions, chopped into ¾-inch pieces

·       3 medium carrots, sliced lengthwise and cut into ¾-inch pieces

·       3 stalks celery, cut into ¾-inch pieces

·       2 medium portobella mushrooms, cut into ¾-inch pieces

·       6 medium cloves garlic, finely chopped

·       5 cups water

·       6 cups yellow potatoes, cut into ¾-inch chunks (about 2lbs)

·       ⅓ cup tomato paste

·       1 T dried Italian herb seasoning

·       1 T paprika

·       2 t fresh rosemary, finely chopped

·       ½ cup fresh parsley, chopped

·       1 bay leaf

HOW TO MAKE IT                                                        

1.     Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots, and celery, and cook for 8 minutes. Stir frequently and add water as needed.

2.     Stir in the mushrooms and garlic and continue to cook while stirring for 5 minutes more. Add water if needed.

3.     Add the 5 cups of water, potatoes, tomato paste, Italian seasoning, and paprika, and bring to a boil. Reduce the heat to medium-low and stir in the rosemary and add the bay leaf. Cover and cook 30 minutes, stirring occasionally, or until the carrots and potatoes are very tender.

5.     Remove the bay leaf.

6.     Place 2 cups of the stew (broth and vegetables) into a blender, and blend just briefly. Stir the mixture back into the pot to thicken the stew. Stir in the parsley.

Makes 6-8 servings

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Carrots have three crucial nutrients - beta carotene, lutein and zeaxanthin -that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Celery can lower high cholesterol and inflammation and is super hydrating. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer.  Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation.

Loving this Lentil Soup

WHAT’S IN IT     

·       2 T avocado oil

·       2 cloves garlic 

·       2 shallots 

·       4 large carrots

·       4 stalks celery 

·       1/4 t each sea salt and black pepper 

·       3 cups red baby potatoes 

·       4 cups vegetable broth

·       2-3 sprigs fresh rosemary

·       1 bay leaf (optional)

·       1 cup uncooked green or brown/black lentils 

·       2 cups chopped kale

HOW TO MAKE IT

1.     Rinse and drain the lentils

2.     Mince the garlic

3.     Slice the carrots and celery into ¼” pieces

4.     Cut the potatoes into bite sized pieces

5.     Heat a large pot over medium heat.  Once the pot is hot add oil, shallots, carrots, and celery. Season with a little sea salt and pepper.  Stir.

6.     Cook, stirring regularly, for 4-5 minutes.

7.     Add potatoes, garlic and a little more sea salt and pepper. Stir and cook for 2 minutes

8.     Add vegetable broth, the bay leaf and rosemary and increase heat to medium high. Once the broth is gently bubbling add the lentils and stir. When the broth starts to bubble again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender

9.     Add the kale, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it's become too thick, or other herbs for more flavor.

10.  Remove bay leaf before serving. Enjoy as is or serve with brown or cauliflower rice

Notes

*In place of red potatoes, you can substitute purple potatoes, butternut squash or sweet potato

*In place of rosemary you can substitute thyme and add other herbs.  Cumin is always a good add.

* Leftovers will keep in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.

WHY IT’S HEALTHY

Lentils are a great source of cholesterol-lowering fiber, which helps prevent blood sugar levels from rising rapidly after a meal.  Lentils are also a good sources of seven important minerals, B-vitamins, and protein. Potatoes are another high fiber food that offers significant protection against cardiovascular disease and cancer. They are also a good source of vitamin B6, potassium, vitamin C, manganese and niacin. Potatoes also contain a variety of phytonutrients that have antioxidant activity, including carotenoids and flavonoids which boost immunity and helping to reduce inflammation and oxidative stress.  Fresh garlic is one of the most nutritious foods on the planet. It has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating.