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The crux of my entire food philosophy can be summarized in the simple ingredients of this soup - I believe in food that makes you feel good, meaning it doesn’t just taste good and it isn’t just good for you but its both - tasty and healthy, nourishing and delicious. I believe in food that incorporates a wide variety of micronutrients (which you get from eating a ton of different whole-plant-foods) while offering a balanced ratio of macronutrients (fats, carbs and proteins). I believe in food that is seasonal and (at least somewhat) locally sourced. I believe in food that is easy, accessible and quick to make. I believe in food that brings people joy and is happily shared. I could go on, but for now, let me just say - I BELIEVE in this soup! Is that a crazy thing to say? Why don’t you give it a try and see if I’ve made a believer out of you!
If you couldn’t tell already this is the quintessential creamy fall soup - but my version is fortified with extra good for you ingredients to get you glowing in this season of change. Sweet, savory, creamy and smooth with a hint of spice and extra umami flavor - I think you’ll love the way traditional fall flavors of squash and apple pair with yellow curry and healing spices.
I don’t know about you, but I basically live off stuff like this during this time of year - warm, healing, gut-loving goodness that couldn’t be more delicious. I’ve added some extra special stuff to this particular recipe to give it a truly deep and complex flavor with a wide variety of health benefits (scroll below for the breakdown).
The best part? This soup comes together in under 30 minutes with minimal prep. It’s also super affordable to make and a total crowd pleaser!
Here’s a few of the stars in this recipe and a little insight into what they do for your body:
Butternut Squash - high in fiber and full of B vitamins, great for immunity and heart health
Apple - again, high in fiber and full of natural sweetness
Miso - a fermented food, just like sauerkraut and kombucha, which means its amazing for your gut. This soybean paste can be found in most regular grocery stores now and adds a level of umami not easily attained in plant-based cooking - it’s flavor is super savory, salty and almost cheesy
Ginger - ginger is an all star digestive aid but it’s tummy-taming benefits are matched by the wonderfully spicy and floral flavor it gives this soup
Turmeric - get glowy with turmeric! This deep yellow cousin to ginger is great for your skin, a powerful antioxidant, and it also happens to be an anti-inflammatory aid - the perfect thing to work into your dishes before the winter season (read: dull skin and colds all around).
Cinnamon - balances blood sugar
Serves: 4-6 people • Prep Time: 10 min • Cook Time: 20 min
Roughly 8 cups butternut squash or sweet potato (I used an even combo of the two), peeled and cubed
1.5 16 oz. cans coconut milk (I used a “lite” variety but full fat will be even creamier)
2-3 cups low sodium veggie stock
1 small apple (any variety), peeled and cubed
1 medium onion, diced
1/4 cup dehydrated mushrooms *TOTALLY optional but so worth it
2 tsp. good quality yellow curry powder
2” knob peeled ginger
1 tsp. fresh or ground turmeric
1/2 tsp. smoked paprika, nutmeg, and cinnamon *optional
2 tsp. white miso paste *optional
Salt and pepper to taste
raw or toasted pepitas a.k.a pumpkin seeds
a drizzle of reserved coconut milk OR plain/unsweetened cashew yogurt
chives or green onion
Peel and then chop your butternut squash into roughly even pieces (or can buy it pre-chopped in the store for ease). Peel and chop your onion.
Toss your squash and aromatics in a large pot with 1.5 cans coconut milk, vegetable stock, dried mushies, ginger, turmeric and all the spices and allow to come to a simmer. The liquids should cover the veg about half way - later on you can always add more if you like a thinner soup. Simmer on medium heat until the squash is quite tender - apx. 10-15 minutes.
Once cooked, turn off the stove and carefully transfer the contents of the pot to a high speed blender and blend until fully smooth and creamy -depending on the size of your blender, you may have to work in batches. Make sure to taste for flavor and consistency here - you can add more seasoning or more liquid if you wish.
NOTE: ALWAYS be very careful to remove your blenders top vent and cover with a kitchen towel when working with HOT liquids otherwise molten hot the contents may explode. If you use a nutri-bullet or other “top down” type of blender, wait until your soup has come to nearly room temp to do this step and then re-heat. Alternatively, you can use an immersion blender right in the pot, but I find I get the creamiest, smoothest result with my Vitamix.
Once blended, immediately transfer to serving bowls and garnish with the suggestions above or your own selections - croutons, vegan grilled cheese or a fresh autumn salad would be a delicious accompaniment.
Keeps well in the fridge for about a week, reheats wonderfully.
LOVE THROUGH FOOD, LIVECLEAN KITCHEN
I am SO excited to share this soup recipe with you! Of course we can feel run down and sluggish in winter but people sometimes forget that spring, and all the change it brings, can require a little detox of its own. Primarily, I like to detox with whole-plant foods. They get me feeling on track and fully vibrant. This time of year I like to start eating more uncooked fruit and veg but I also still crave warm, nourishing dinners - if you are like me, then this soup is for you!
I took a lot of time researching and selecting each and every ingredient in here to make sure I was selecting ingredients that aid in detox, reduced inflammation and increased nutritional diversity. I also wanted to make sure the flavors and textures matched the energy of the season. This soup is light & bright but still creamy (due to a technique I mention below) and comforting.
The recipe does take more time than my usual in-and-out style of cooking but it's worth it. Think of the process of making this soup as a devotion to yourself and the ones you love - or perhaps even the season itself. Take the time to move through this process slowly and make it from scratch (aka soak the beans) - as everyone knows, it makes all the difference when you put love into it. To make it worth your while, this recipe does yield a fairly large amount of soup - so be sure to share some with friends. Everyone I shared it with reported feeling full, nourished and light after eating.
In my posts I love to take the time to fill your brains with a little nutritional factoids and I could go on forever with this one. I think every ingredient plays a role in the healing power of this recipe but here are my key players:
White Beans: Aside from acting as a base and thickener for the soup, white beans are rich protein source (8g per 1/2 cup serving). Full of sustaining fiber. High in vitamins and minerals - magnesium, iron and B vitamins.
Sage: Contains a whole slew of essential nutrients - Aside from amazing flavor benefits, sage is high in vitamin A, folate, calcium, iron, magnesium, manganese, and B vitamins, plus healthy amounts of vitamin C, vitamin E, thiamin, and copper!
Dandelion Greens: I could go on and on with this one. Dandelion greens (aka literal weeds) are an awesome affordable spring-time alternative to your usual go-to greens - they are much more tender than kale and are slightly bitter like arugula ... these greens give the soup a dynamic flavor profile but beyond that they are are POWERFUL detoxifier and blood purifier. They are high in fiber and literally ever vitamin and mineral you can imagine.
Lemon: The ultimate alkalizing, detoxifying citrus that gives the soup a really pleasant brightness.
Onions + Garlic: How can you have soup without these two winners! Not to mention, they are both great anti-fungals!
Celery Root AKA Celeriac: Never heard of this veggie?! That's kind of the point - incorporating new and diverse veggies into the soup will not only aid in your exploration of new foods BUT it also really helps your gut microbiome. Celery root (literally the bulb of the celery plant) is actually fairly easy to find in most grocery stores. It's an affordable, low-calorie, slightly-sweet, starchy veg that makes a refreshing alternative to potatoes or parsnips. High in B6, vitamin C and lots of healthy fiber.
As with all my recipes, I totally encourage you to customize! Can't find dandelion greens? Toss in some chard or kale. Don't like sage? Sub rosemary. Let me know if you make this soup and how you feel afterwards!
Makes: 10-12 servings (freezes well) • Prep Time: Overnight + 30 min • Cook Time: 2 hours
- 1 16 oz. bag white/canileni beans, soaked overnight or with the quick soak method of your choice (OR sub 2 16. oz cans cooked white beans for shortened prep)
- 8 cups water
- 2 veggie boulion cubes
- 1/4-1/2 cup dried mushrooms, any kind will do *optional
- 1 small celery root, peeled and diced (or sub parsnips)
- 6 small carrots, peeled and diced
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 small bunch dandelion greens, finely chopped with tough ends removed (sub kale, chard, spinach, etc)
- 2 small summer squash or zuchinni
- 20-30 cherry tomatoes, halved
- 1 large bunch sage, finely chopped
- 2 tsp. dried thyme
- 1 tsp. dried rosemary
- 1/2 tsp. red chili flake
- 1/2 tsp. smoked paprika
- 1/2 lemon, juiced
- Salt + pepper to taste
Soak your white beans according to the package instructions - overnight or quick soak method. Then, rinse and recover the beans in 8 cups of water and simmer for 1 hour in your largest pot until the beans are soft.
In the meantime, prep all your your veggies. Peel and chop carrots and celery root and set aside with the onion and garlic. Wash and chop summer squash, danellion greens, tomatoes and sage and place in a separate bowl.
Once the beans are tender, add in the boullion, mushrooms, dried spices and root veggies - carrots, celery root, garlic, onion. Simmer until veggies are very tender - apx. 20 minutes.
At this point, transfer 1/4-1/2 of the soup (depending on how creamy you want the base) to a high speed blender and blend on a slow setting until smooth. Alternatively, you could use an immersion blender to puree some of the mixture or simply leave your soup unblended with a less creamy finished product. Add the pureed portion back into the pot and stir to combine. You may need to add more water or broth at this point depending on how thick you like your soup - use caution though, over time the soup will thicken due to the starch in the beans.
Add the rest of the veggies into the pot and cook a few minutes more until they are tender. Finish with a garnish of freshly squeezed lemon and some green onion.
Serve hot. Reheats well - may have to add additional water or broth.
LOVE THROUGH FOOD, LIVECLEAN KITCHEN
I know, I know. It's been a while! Between the holidays and working on a lot of 'behind the scenes' LCK projects, the blog has taken a bit of a back seat. Bare with me for the next month or so as I am moving back home to the east coast - more on that super exciting news soon! But I am back for now with a super simple, healing, delicious soup perfect for a winters night!
This soup isn't a revolutionary concept but it is just plain good if you're feeling a little 'dull' this time of year. It is the perfect thing to ignite your tastebuds, get your skin glowing and your digestion, ahem, flowing. Turmeric, coconut, ginger and garlic round out the sweetness of roasted butternut squash in all the best ways - you will want bowl after bowl of this creamy, comforting concoction which is fine because all of the ingredients are full-on superfoods.
Here's a little breakdown:
- Butternut squash is packed with nutrient dense healthy fiber that keeps your digestion moving in the sluggish winter months (and, heck, in the spring, summer and fall too)
- Coconut milk is a healthy fat that provides long lasting energy
- Turmeric contains powerful anti-inflamitory compounds and leaves your skin glowing (make sure to crack some fresh black pepper into your soup as it aids in the absorption of curcumin in the body)
- Ginger is wonderful at healing any disease within your stomach
- Garlic is an anti-microbial and is great, natural way to keep the sniffles (or the flu) at bay
Okay, are you convinced you need to make this soup yet? If none of the benefits win you over, I promise the simple method and the flavor will - and I mean, just look at that golden color!
Serves: 2-4 • Duration: 1 hr, 15 min
- 1 small butternut squash, seeds removed + roasted
- 2-4 cups low sodium vegetable broth - adjust according to your desired thickness
- 1-2 cloves garlic, to taste
- 1 16 oz. can 'lite' coconut milk
- 1" fresh garlic cloves, peeled and grated
- 1/2"-1" fresh turmeric, peeled and grated
- 1/2"-1" fresh garlic, peeled and grated
- Salt and fresh cracked black pepper, to taste
Preheat your oven to 400*F. Slice your butternut squash in half length wise and remove the seeds. Lay a piece of parchment down on a sheet pan and spray with a little bit of coconut oil spray and place the butternut squash skin side up on the tray. Place in the oven and roast for 40-1 hr - depending on how large your squash is - you want a knife to puncture the thickest part of the squash with little resistance before removing it from the oven.
Remove the squash from the oven and allow to cool for 10-15 minutes (you can of course roast your squash ahead of time and store in the fridge until you're ready to blend).
Once cool enough to handle, carefully remove the skin and add the flesh to a blender along with the rest of the ingredients, starting with 2 cups of vegetable stock and increasing as you pulse the mixture until fully smooth.
NOTE: If you are using a high-powered blender like a Vitamix or Blendtec, you'll want to pulse instead of blend this soup - full on blending over airates the texture - leaving it a little too 'light-and-fluffy'
Once you've reached the desired thickness, transfer the soup to a large pot and simmer on medium-low heat, covered for 5-10 minutes, stirring occasionally. You may have to add a little more stock or water as the soup will begin to reduce as it warms.
Adjust seasonings to taste before serving.
LIVE IN THE LIGHT, LIVECLEAN KITCHEN
I have a weird obcession with soups that make my sinuses open up. Do you know what I mean? That kind of spicy that hurts-so-good? Well if you love that too, this soup is for you!
The broth is rich, creamy and FULL of flavor. It's taken years of trial and error for me to get this broth completley right - the perfect balance of coconut, chili, ginger and curry. It is inspired by my favorite thing to order when eating out at Asian restaurants but beware - many spicy coconut broths at restaurants and in stores have fish or shrimp paste in them (learned that the hard way) so why not make your own and know it's full of plant based goodness! My version is oil free and loaded of healthy veggies - I especially love the cauliflower in there. It's also packed with tummy healing spices like ginger, turmeric and cilantro.
Like all of my recipes this soup can (and should) customized to your liking...tofu would be great here as would green beans ... add in whatever you have lying around in the fridge, it's a great "use it up" type of dish.
Enjoy, fellow 'hurts-so-good' soup lovers!
- 1 16 oz. can lite coconut milk
- 1 16 oz. can can low sodium tomatoes (diced, pureed, crushed...your preference)
- 3 cups low sodium veggie stock/water
- 1 tbsp. thai red curry paste
- 1 tsp. yellow curry powder, chili powder, turmeric, garlic powder, cumin, paprika
- 1/2 tsp. salt/pepper (optional)
- 1 small onion, diced
- 3 large garlic cloves, diced
- 1 small head cauliflower, cut into florets
- 1 large sweet potato, diced
- 1 large red bell pepper, diced
- OPTIONAL: Add in any additional veggies or bulking items you love: frozen peas, summer squash, carrots, tofu - all make good additions
- 1 16. oz can rinsed and drained garbanzo beans
- 2 packed cups spinach
- Cilantro, chopped and fresh lime juice for garnish
1. Add diced onion and garlic to a large stock pot and sautee in a little bit of water till the water has evaporated and the veggies are soft.
2. Pour in the coconut milk, tomatoes and veggie stock and stir in all the spices - bring to a simmer.
3. While you're waiting for the broth to come to temperature, dice all the remaining vegetables. Once simmering add the cauliflower and sweet potato and cook with a lid on till fully tender (about ten minutes).
4. Add in the remaining vegetables and beans and cook for a few minutes more with the lid off so that the broth reduces slightly.
5. Remove from the heat and squeeze in the juice from one lime, stir in the cilantro. Serve over quinoa or rice or enjoy alone! Keeps well in the fridge for up to 4 days.
LOVE & LIGHT, LIVECLEAN KITCHEN
This is one of those 'slow-down' meals that is extra healing, especially when you're sick. My sweet friend was feeling under the weather so I created this blend out of all the most nourishing foods that I knew would make her feel better from the inside out. I wanted to keep it light yet creamy (cue roast sweet potato and carrots) , spicy yet soothing (cue ginger, garlic and turmeric). She reported back that it made a world of difference and it's my hope that it will do the same for you, even if you're not sick but you just want a little extra love from your food. It is amazing how simple, whole foods can come together to make such a deliciously healing concoction!
I love a good pureed soup but rarely take the time to make them - if I am using my blender it is usually smoothie time but it was so nice to give my vitamix a little something different to blend up - but lets be honest, I would drink this soup cold like a smoothie anyday.
In the recipe description below, I roasted my veggies as I feel it gives an extra layer of flavor but you can always sauté or steam them if you are in more of a rush. I enjoyed it the next day, reheated with some kale and quinoa mixed in- YUM.
Serves: 4 medium bowls • Duration: 1 hour
- 2 medium sweet potatoes, peeled and chopped
- 3 large carrots, peeled and chopped
- 1/2 large onion, chopped
- 2 gloves garlic, peeled
- 2 sprigs of rosemary
- 1-2" fresh ginger, peeled
- 1" fresh turmeric or 1 tsp. turmeric powder
- 2-4 cups low-sodium veggie broth or water
- Additional seasoning to taste (read: salt & pepper)
Optional mix ins and toppings: Kale, broccoli, summer squash, quinoa or rice, tahini drizzle, pumpkin seeds, hemp seeds.
1. Preheat the oven to 425* F.
2. Clean, peel and chop your sweet potato, carrots, onion and garlic and add to a roasting pan with rosemary sprigs. Add about 1/2" of water to the pan and cover tightly with foil.
3. Roast covered in the oven for 45-50 minutes, until the veggies are totally tender. Remove the rosemary sprigs and discard.
NOTE: The smaller you cut your veggies, the faster they roast. I did not cut mine very small so it took a while, cut yours smaller to lessen the cook time.
4. Allow the cool slightly and add all of the veggies and water to a blender along with your fresh ginger and turmeric. Blend into a puree - adding veggie stock or water until you reach your desired thickness - I like mine quite rich and creamy (practically baby food consistency) so I may have added 2 cups of broth to start. Taste and adjust seasoning.
5. If the soup has cooled too much to enjoy straight out of the blender, add it to a pot and bring to a simmer being mindful of splatters. At this point, you can always add more liquid to thin it out or some fresh veggies to bulk up the soup.
LIGHT & LOVE, LIVECLEAN KITCHEN
Who doesn't love a creamy tomato soup? It just gives you that warm fuzzy feeling that washes away any rainy day blues (I actually prefer the rain but that's another story). This version is made special with smokey roasted tomatoes and roasted peppers. It gets its indulgent creamy quality from coconut milk - making it the perfect thing to dunk countless triangles of garlic rubbed toast in.
This is perhaps the easiest recipe I have posted to date - just open a bunch of cans, dump them in a blender and heat on the stove. When buying canned goods I go for organic and always try to find the low sodium version. I love eating whole fresh foods but this meal is great for a rainy night when you 'can't even'. Plus you can feel good
If you're feeling up for it you could always add fresh herbs like basil or rosemary or even a few cloves of roasted garlic. If you want a shot of extra health, blend or wilt greens into the mix.
Give this one a shot!
Serves: 6 • Prep Time: 5 min • Cook Time: 5 min
- 1 16. oz can lite coconut milk
- 1 24 oz. can roasted tomatoes (low sodium)
- 1 8 oz. can tomato paste
- 1 small jar roasted red peppers OR one fresh red pepper, de-seeded
- 2 tbsp. maple syrup (this balances out the acidity of the tomatoes, trust me)
- 1 tsp. oregano
- 1 tsp. garlic powder
- 1 tsp. basil
- Salt & pepper to taste
- 1-1.5 cups water + veggie boulion OR veggie stock
- Fresh parsley or basil to garnish
1. Add all ingredients to a blender and blend on high until the mixture is smooth and creamy
2. Transfer the soup to a pot, cover with the lid and heat on medium heat. Depending on the consistency you like your soup to be, add 1-1.5 cups of water or low sodium veggie stock.
NOTE: If you have a high speed blender, like a Vitamix, you could heat the soup by simply continuing to blend - it will take apx. 5 minutes. Personally, I am wary about heating soups in the Vitamix because I live under the false paranoia that I will burn out the motor. If you are brave enough though, I would add the water at the beginning of the process.
3. Top with fresh herbs or vegan sour cream and serve with toast rubbed with garlic or vegan grilled cheese - because duh.
LIGHT & LOVE, LIVECLEAN KITCHEN
I think fall is going to be a good season for recipes around here - I am just so much more inspired to cook and create in the cooler months, how about you?
But in all honesty, what inspired me to make this soup was nothing more than feeling really shitty. I started a new schedule at work coming hot off the heels of our largest wedding of the season (I work as a cook/baker at an Inn on the Northern California coast) and I have just been so run down. Today I took a NAP, something I haven't been able to do in years and upon waking I had a bit of a sore throat. But after laying there, worried about this little tickle for a minute I was hit with a blast of energy to make a soup...a minestrone soup - something that always made me feel better kid (Progresso anyone?). But rather than being a less than appealing water-y version, I would make the best vegan version of the classic Italian soup...there's a secret to that and it involves a blender...read on for the recipe.
The best thing about a soup like this is that you probably already have all of the ingredients in your kitchen right now. This minestrone is rich, filling and full of flavor but its also inexpensive, easy to prepare and so damn quick (perfect for those nights you're feeling like shit). I imagine that you will (like me) also feel much better after eating a meal so high in nutrients, veggies and fiber rich beans. It also has no salt, oil, gluten or added sugar to boot. Certain to chase away the sniffles.
Serves: 6 • Total Prep + Cook Time: 30 minutes
- I clove minced garlic + 1 whole clove garlic
- 1 small onion, diced
- 4 carrots, diced
- 5 celery stalks, diced
- 6-8 mini gold potatoes, diced (or 4-5 small gold potatoes)
- 1 zucchini, diced
- 1/4 cup + 3 cups water
- 1 vegan salt-free boulion cube
- 1 16 oz can salt-free diced tomatoes
- 1 oz. can salt-free tomato paste
- 1 16 oz can salt-free canillini beans, rinsed well
- 1 16 oz can salt-free kidney beans, rinsed well
- 1/4 cup nutritional yeast
- 2 handfuls fresh or frozen greens (I used a mix of baby kale, spinach and chard)
- 1 handful fresh herbs (I used a combo of parsley, rosemary and basil from my garden)
- Fresh cracked pepper to taste
1. Add minced garlic and chopped onion to a large pot with 1/4 cup water and turn on med-high heat.
2. While your aromatics get soft, chop carrots, celery and potatoes into 1/2" pieces and add to the pot. Allow the vegetables to soften as the water evaporates (about 5 minutes).
3. Once most of the water is gone add in 3 more cups of water and a veggie bouillon cube. Cook on medium-high until the veggies are tender (about 10 minutes).
4. In the meantime prep zucchini and greens. Open all cans, rinse and drain your beans.
5. To a blender add the can of tomatoes and tomato paste along with about 1/3 of the beans, nutritional yeast, a whole clove of garlic and the handful of fresh herbs. Blend until smooth and add the the pot, stirring to combine.
5. Add in the zucchini and greens to the pot and cook until just tender (about three minutes).
6. Remove from the heat, add a bit more fresh parsley to top and serve alone or with pasta, quinoa or crusty bread.
LIGHT & LOVE, LIVECLEAN KITCHEN