Another warming, nourishing and tasty dish for these cooler days - mixed mushroom soup made with nutritious cauliflower and coconut cream as thickening agents. Mushroom is a grounding and nutrient-dense food, rich in fiber, B vitamins (good for energy and brain health), selenium (great antioxidant that protects our body cells from damage and strengthen immunity), potassium, copper and vitamin D. Yessssss, they are a natural vegan source of this very important vitamin (actually a hormone)! Mushrooms also have a umami quality (japanese for “pleasant savory taste,” that add a great depth of flavor to any vegetarian dish. Below is my recipe and I hope you enjoy it. It is a bit of a challenge for me to put together and share a recipe, because I don't usually measure all ingredients, I believe it is paramount to taste as you cook any meal, so you can engage your taste buds and adjust seasonings as you please. Adding the reiki or your homemade mushroom powder (instructions below) is optional, but adds a wonderful nutrition and flavor boost, an explosion of umami in your mouth :-) I recommend using organic and local produce whenever possible, and make sure not to soak your mushrooms when washing them. It is best to clean them using a dampen cloth or paper towel, gently rubbing off any dirt. Mushrooms are like sponges and can get soggy if wet. For this soup it may not make a big difference, but remember this next time you are sautéeing mushrooms and want that little bit of crispness in your dish. Enjoy and please share in the comments any modifications you've made to this recipe!
Ingredients (serves 6-8):
Preheat oven to 400°F. Roughly chop cauliflower into large florets and toss in a bowl with 1 tablespoon of olive oil, salt, pepper, cayenne and/or paprika, if using, to taste. Arrange in an even layer on a baking sheet lined with a reusable silicone mat or unbleached sheet of parchment paper. Roast for 30 minutes and set aside to cool until ready to use.
Prepare your “mis-en-place” by cleaning and chopping your vegetables as well as measuring the other ingredients. When ready, warm a tablespoon of oil or ghee in a thick-bottomed pot, such as enameled cast iron on medium-high heat. Add garlic and/or shallots and sauté. Add thyme and your mixed mushrooms and allow them to cook down until they have released most of their liquid. Remove this mixture with the liquid from your pot for later use. Strain and save about a cup for garnishing the soup at the end.
Add another tablespoon of oil and the rest of your aromatics – leeks, onions, celery and cook until tender and translucent. Pour wine, if using (or other liquid) and scrape down the yummy browned and caramelized bits in the bottom of your pot (the fond). Add the roasted cauliflower, the reserved mushrooms with their liquid and any remaining liquids (stock, vegan milk or cream and water, if needed) to cover and simmer, uncovered, for about 10-15 minutes.
Remove from heat and using an immersion blender (or working in batches with a standing blender), purée the soup until smooth and silky. Return the pot to the stove, adjust the seasoning and add chopped parsley, if using. When ready to serve, ladle soup into individual bowls and garnish with a tablespoon of the reserved cup of sautéed mushroom. If using sage leaves, pan fry them in a little oil, transfer them to a plate lined with paper towel to dry the excess oil, and garnish the soup with a couple of crispy leaves. Bom apetite!
Grind the dried porcini or shiitake mushrooms in a food processor for about 2-3 minutes, or until finely ground into powder. Strain this wonderful "umami powder" through a fine sieve into a bowl and then transfer the powder to a lided storage container, such as a spice jar. You will be left with a few bigger and harder "chunks" in your strainer which you should definitely save for future use. They are delicious re-hydrated and added to soups, stews, rice or pasta dishes. Store both jars in a cool dry place.
I love hummus. This healthy Middle Eastern dip is so versatile, delicious and such a good source of plant protein, fiber, carbohydrates, vitamins, minerals and phytonutrients! Its main ingredient, chickpeas - also known as garbanzo beans -, are nutrition powerhouses. According to Megan Ware, RDN, LD from Medical News Today, "Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium."
As tempting as it is to grab prepackaged hummus at your grocery store or deli, I think everyone should learn how to make their own at home, from scratch. The flavor and ease of preparation is unbelievable! You won't go back to buying pre-made. The basics of it is just blending together chickpeas, tahini (sesame paste) and lemon juice, that's it!
Plan ahead if you are using dried chickpeas as you will need to soak the dry beans for a few hours or overnight before cooking. A cup dried will yield about 2-3 cups of cooked beans. I like to add a teaspoon of baking soda to the soaking water, then draining and rinsing well before cooking until very tender. If using canned beans, make sure you rinse them really well. Also, look for BPA-free cans and use organic beans if possible.
Make sure you save the cooking liquid (or canned liquid if BPA-free and organic), as you will need it for the hummus recipe. And here is a little secret - this golden liquid can also be used as a substitute for egg whites to make vegan meringues, mayonnaise, granola and mousses like this Vegan Cholocate Mousse.
Classic Hummus Bi-Tahini (yields 2 cups)
Combine all ingredients in a food processor or blender and mix until smooth. Add the cooking water (or regular filtered water) as needed. Taste and adjust seasoning. You can also let it rest for about 20 minutes so the flavors can blend and develop a richer, more complex flavor profile before seasoning again.
For a more rustic texture, you can mash the chickpeas using a mortar and pestle and gently add the other ingredients one by one.
Reserve a cup of this mixture inside the food processor if making the variations below. If ready to eat as is, transfer to a serving bowl, drizzle with olive oil and sprinkle with the chosen topping(s), if using. Serve with warm pita bread and raw vegetables.
Cut beets in quarters and arrange them inside a piece of aluminum foil, closing the ends to make a small package. Roast at 400-425 F degrees for 30-40 minutes or until tender (pierce with a fork or the tip of a knife to test for softness) and allow it to cool until safe to handle. Keep the nutritious peel on or remove it if using non-organic beets.
Go back to your reserved regular hummus in your food processor and add a few beet cubes at a time. Pulse until well chopped and throughly mixed. Adjust seasonings and taste for flavor. Add more beets if needed (the more, the brighter the pink!.)
Transfer to a serving dish, drizzle with olive oil and add toppings, if using. Serve with warm pita bread and raw vegetables. Beets are high in flavonoids (known as 'nature's biological response modifiers'), cleanse the blood, are beneficial to eye health and nourish the liver. Enjoy your fun and healthy pink hummus!
Bring a cup of the basic hummus back to the food processor and add the cilantro, half of the jalapeño and coriander. Pulse until well combined. Taste and adjust seasoning, adding more salt, coriander and jalapeño if desired.
Transfer to a serving dish, drizzle with olive oil and add toppings, if using. Serve with warm pita bread and raw vegetables. Cilantro aids digestion and calms the immune system. It also lends a fresh and cooling taste to this hummus, while the jalapaño adds a bit of spice and pungency.
"Cinco de Mayo" is well celebrated throughout the United States, with tacos and margaritas getting special attention. In short, it honors Mexico's victory over the French army at the "Battle of Puebla" in 1862 and it is not Mexico's independence day as many believe.
Whatever the reason for YOU to celebrate, I invite you to raise a glass and toast to your health with these fresh and tasty versions of the classic Margarita. It features fruits packed with phytonutrients and essential vitamins and minerals. Phytonutrients are chemicals naturally present in plant foods that help protect them from bugs, germs and other threats and can aid in preventing diseases in our bodies as well. Choose your favorite from the recipes below and enjoy responsibly!
Watermelon Margarita (for one)
Try to get a nice and fully ripe watermelon for its high antioxidant content and sweetness and you won't need any added sugar in this drink. Watermelons are rich in lycopene and vitamin A and lend a beautiful hue to this margarita.
To prepare serving glasses - rub a small piece of watermelon around the rim of each glass, turn it upside down and dip into a plate with the salt or sugar, if using. Reserve. Combine the four first ingredients (watermelon and lime juices, tequila and triple sec) in a cocktail shaker, add a few ice cubes and shake for about 20 seconds (you can use a whisk if you don't have a shaker.) Add a couple of ice cubes if desired and strain the drink mixture into each glass. Garnish with a watermelon wedge or a slice of lime and enjoy!
Blackberry Margarita (for one)
Muddle blackberries (smashing them with a muddler or spoon) in a cocktail shaker. Add tequila, citrus juices, simple syrup and mint if using. Finish with a few ice cubes and shake for abut 30 seconds. Pour over prepared drinking glass (see recipe above on how to prepare the rim) and garnish with blueberries or a slice of lime.
Zucchini blossoms, also known as squash blossoms and pumpkin flowers, are simply the beautiful, edible and nutritious flowers of either Winter or Summer squashes. Their flavor profile is light and delicate, with a hint of the squash itself. These beauties are low in calories (5 per cup) and loaded with essential nutrients, vitamins and minerals which are needed for a healthy and happy body and mind. Zucchini flowers are a good source of vitamins A, C and some of the B kind, as well as minerals such as iron, phosphorus, magnesium and selenium. You can grow it in your garden or find them from late Spring to early Fall at your local farmer's market and select grocery stores. They are fragile and quite perishable and thus should be eaten as soon as possible. A typical way to prepare them is to stuff with fresh ricotta or mascarpone cheese and deep fry them, but you can enjoy them raw in a salad or sauté them for a lighter version. Squash blossoms might look fancy, but they are actually pretty easy to prepare. Here is a simple, quick (about 6 minutes from start to finish!) and delicious recipe to try:
SAUTEED ZUCCHINI BLOSSOMS
To prepare, gently open the petals of each blossom and rinse them out, checking for any lingering bugs inside. Heat a sauté pan and add a little oil (ghee, olive, avocado or grass-fed butter.) Add garlic and allow it to caramelize for about 30 seconds. Arrange a single layer of the zucchini blossoms on your pan and cook for about 10 seconds before turning them over for 10 more seconds on the second side. Squeeze the juice of a 1/4 to 1/2 lemon and remove from heat. Gently place the blossoms on a serving platter and top with the zest of half a lemon and some more of the juice. Crumble some vegan almond ricotta (or goat cheese, mascarpone) and pistachios on top and eat as is or as a topping for whole grain or grain-free pizza or pasta. Enjoy and tell me what you think!
AQUAFABA CHOCOLATE MOUSSE
When I now look back at the countless times I tossed the cooking water of my chickpeas, I feel that I was wasting tasty and nutrient-dense treats such as this chocolate mousse... much gratitude for all of those who set on the quest for a perfect egg replacer and passed on this knowledge to us. Aquafaba is a merge of two Latin words, aqua (water) and faba (bean). Check Epicurious "Aquafaba: An Explanation and History" if you want to learn more.
In a stand mixer with a whip attachment, place ice-cold aquafaba and cream of tartar if using (it helps the aquafaba whip up faster and create firmer peaks.) Whip until foamy (about 3 minutes). Add extract, lemon juice and sugar and beat until well mixed and soft peaks form (approximately 10 minutes.) Turn off the mixer and put a third of the aquafaba in a large bowl. Slowly pour melted chocolate, mixing well with a wire whisk. Finish by gradually adding the remaining aquafaba gently incorporating it with a spatula. Fill individual serving cups with this mixture and refrigerate for at least 3 hours before serving. Decorate with your favotite toppings and enjoy!
*How to make Aquafaba
In a bowl, cover chickpeas with cold water and about a tablespoon of baking soda. Cover and allow to rest for a few hours or overnight. Rinse, wash and place beans in a saucepan, adding the 3 cups of water. Bring to a boil over medium heat for 50 minutes or until the they are cooked. NOTE: You can leave the chickpeas in the cooked water for a day, it will increase the protein content of the water and whip better. Aquafaba can be used in place of egg whites in most recipes - as a binder, to make meringues, coconut macaroons and even vegan mayo!
CURRIED LENTIL SOUP
Prep & Cook Time: about 40 minutes
This exquisite vegan soup is packed with protein and antioxidants. So warming and nourishing, it feels like a loving hug in a cozy winter day! Please don't be intimidated by the list of ingredients, you probably already have most of them in your pantry anyway. Some of the items can also be ommitted or easily swapped by something else you might have on hand (brown for red lentils, olive for coconut oil, water for broth, pita bread for the naan, etc.) You may need to adjust seasoning and cooking time depending on the type of lentils you use. Please feel free to share in the comments any substitutions you may do for this dish. I would love to try it as well!
In a large pot, heat the coconut oil over medium heat and sautée the onion, garlic and ginger for a couple of minutes, or until the onion is translucent. Add the tomato paste, curry powder, pepper flakes and cook for another minute. Add the vegetable broth, diced tomatoes, coconut milk and lentils. Cover and bring to a boil. Once boiling, turn the heat to low and simmer for about 25 minutes, until the lentils are very tender, stirring occasionally so the lentils dont burn or stick to the bottom of the pan. Season with salt and pepper to taste. Just before serving, stir in the greens and garnish with the toasted naan on the side. Leftovers are amazing heated with a touch of water. Enjoy it with a smile :-)
RAW VEGAN CHOCOLATE TRUFFLES
I just made these for a friend's baby shower and they were such a hit!! Healthy AND delicious, a true guilty-free indulgence!
White Chocolate & Coconut Truffles
Young and Raw
In a food processor, whirl coconut flakes until they are finely ground. Add almond and cashew flour, soft cacao butter, soft oil, vanilla, maple syrup and salt until they are equally blended. Roll into balls, roll balls in coconut flakes and store in fridge.
NOTES: Use any nut or seed combination you would like. If you have nut flour/meal handy, use the same amount of each (1 cup total) without grinding it first. Finally, if you can't find cacao butter, use more coconut oil or coconut butter instead. To make coconut butter, grind coconut flakes for 3-4 minutes in a food processor.
Cacao-Almond Butter Truffles
Soak your dates in hot water for about 20 minutes to make them soft and sticky. If you coconut oil is solid, put it in a jar and place the jar in hot water to melt your oil. Place all your ingredients, except the nut butter, in your food processor or high speed blender and mix until soft and well combined. Add the nut butter at the end to keep the crunch. Spread evenly in a sheet pan and place in the refrigerator until firm. Once it is hardened but soft enough to roll into balls, scoop little portions with your fingers, shape them and reserve. If you wish, roll them in cacao powder or crushed toasted maple almonds. Keep refrigerated until ready to serve.
Preheat a skillet over medium-high heat. Add all the ingredients and stir frequently. Once nuts are slightly toasted and the syrup is caramelized, remove from heat and let it cool down on a plate or sheet pan. Crush in a spice grinder, mortar or finely chop with a chef's knife.