Black Bean Soup

Soup is a comfort food. I enjoy experimenting with soup recipes and finding ways to incorporate soup into the weekly meal routine. This black bean soup is quick to make and will disappear just as quickly. I suggest making a double batch!

Ingredients:

• 1 1/2 TSP cumin
• 1/2 TSP oregano
• 1/2 TSP paprika
• 1/2 TSP ground pepper
• 1 can tomatoes (I suggest fire roasted or a can with garlic included)
• 3 cups of low sodium vegetable broth
• 4 cups black beans
• 1/2 cup diced onion
• 6 garlic cloves (diced)
• Olive Oil ... just enough to sautee aromatics 
  

Instructions:

• Add the onion, garlic, and spices into a pot with olive oil. Satuee until translucent.
• Add tomatoes, beans, and broth and bring to a boil. 
• Reduce heat and cover. 
• Cook for 20 minutes.
• Add an additional cup of broth if the beans soaked up all 3 cups or you prefer a more liquid consistency.
  

Red Lentil Ginger Soup

Lentils are high in folate, fiber, and potassium. They are a good addition to your diet if you are looking to lower blood pressure or cholesterol levels. They are easy to use and can be added into many recipes. I usually purchase lentils from Bob's Red Mill. 

 

This soup can be made in about 30 minutes. 

It is perfect for a chilly fall evening!

Ingredients:

• 1 cup Red Lentils
• 4 cups vegetable broth (I use low sodium)
• 1 small onion (diced)
• 4 cloves of garlic (diced)
• 1 tsp garam masala
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp crushed black pepper
  
• 1 tbsp minced fresh ginger
• Just enough olive oil so noting stick to the pan

 

Instructions:

• Add just enough olive oil to caramelize the onion in a soup pot 
• Add the ginger, garlic, and spices and warm for a minute or two 
• Add lentils and broth and bring to a boil
• Reduce to simmer and cook for about 30 minutes (covered)
• Use an immersion blender to smooth the texture OR place the soup in a VitaMix to make it a silky texture

 

 

Serve: Garnished with crushed red pepper, seeds, or gluten free bread crumbs

Butternut Squash Soup and Roasted Seeds

Butternut squash is a favorite of mine as it can be used in a variety of ways. Not only does it taste great, but it also has a longer shelf life than other vegetables so I can pick up a few when they are on sale and use them over time! I love butternut squash as a soup, roasted, added to stir fry dishes, and used in place of noodles in lasagna. 

 

This butternut squash soup recipe is simple, requires few ingredients, and is ready in a short amount of time! 

Ingredients:

• 3 cups vegetable broth
• 3 cups water
• 3 cloves of garlic (medium ... or 2 large) ... smashed and diced
• 1 cup onion - diced
• Olive oil to make sure onion, garlic, and squash do not stick
• Olive oil for roasting seeds
  
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 tsp oregano
• 1/4 tsp nutmeg
• 1/8 tsp cayenne pepper in soup ... 1/2 tsp for roasting seeds 
• SEEDS ... rinsed and dried
• 2-4 pounds butternut squash ... peeled, seeds removed and washed, and diced (10-14 cups) 
• 1tbsp butter (regular or vegan) or olive oil
  

 

Instructions

Peel, seed, and dice the squash

Rinse, clean, and dry the seeds. Place in aluminum foil with olive oil and cayenne pepper. close the foil and bake for 30 minutes at 350. Turn the oven off and open the foil. Leave the seeds in the oven for a few minutes to "dry" a bit.

Dice onion and garlic

Saute onion, garlic, and squash in just enough oil so nothing sticks to the soup pot.

Once onion and garlic are translucent add spices, water, and broth.

Bring to a boil then reduce heat to simmer and cook until squash is tender.  

Optional ... add 1 tsp butter (regular or vegan) or olive oil. (Helps body absorb nutrients from butternut squash).

Use an immersion blender or place in a VitaMix (once cool) to puree. 

Serve garnished with the squash seeds. 

 

 

Rice Ramen and Me

Stores are filled with many products. When you read product labels to make a decision about which product is best for you, you may be faced with a choice. If you have the opportunity to purchase a product from a company that is B Certified, please do consider making the choice. 

 

Why purchase from a B Corporation?

Certified B Corporations balance profit and purpose. Leaders of B Corporations drive a global movement of business being a force for going good. 

Why Purchase from Lotus Foods?

Lotus Foods is committed to organic and regenerative practices in generating more rice from less land while working to preserve genetic biodiversity. Lotus Foods also saves hundreds of millions of water annually, promotes long-term soil health, and works to remove greenhouse gasses from the atmosphere.

 

How Do I Enjoy Lotus Foods?

I enjoy Rice Ramen from the package ... and enjoy adding to the package. The image you see here is sauteed veggies and pan fried tofu added to the prepared package. My formula for adding to Rice Ramen Noodle Soup is listed below. Enjoy Rice Ramen as packaged, or use the package as your blank canvas and customize the meal based on your flavor profile and appetite when you make it!

2 cups veggies + 1 cup protein + 1 package prepared Rice Ramen Noodle Soup

 

Lotus Foods Rice Ramen and More

Stores are filled with many products. When you read product labels to make a decision about which product is best for you, you may be faced with a choice. If you have the opportunity to purchase a product from a company that is B Certified, please do consider making the choice. 

Why purchase from a B Corporation?

Certified B Corporations balance profit and purpose. Leaders of B Corporations drive a global movement of business being a force for going good. 

 

Why Purchase from Lotus Foods?

Lotus Foods not only creates superior products, but the company also has a mission to change how rice is grown around the world. This California based company partners with small scale farmers who are committed to using less water to produce more rice. Lotus Foods promotes organic agriculture, biodiversity, and supports its producers. 

 

Why I love Lotus Foods

Lotus foods has superior products. I have to eat a gluten free diet and, as a result, do consume quite a bit of rice and rice products. I feel confident eating rice cultivated by a company that I trust. 

 

Lotus Foods Rice Ramen

Rice Ramen is a product that I can eat. I love the product straight from the package, but I prefer to add to the package to add additional nutrients, textures, and flavors. I took the Millet & Brown Rice Ramen and added a mixture of vegetables that I sauteed (1/2 red bell pepper, 1/4 cup onion, and 1/2 medium zucchini) and tofu that I drained and pan fried.The meal was tasty and satisfying. 

 

 

I enjoy a broth based soup that is filled with veggies and noodles. The meal is a comfort food for me as it reminds me on my childhood. Customize the Rice Ramen if you wish to "add more" and make it your nostalgic comfort food. Perhaps add some chicken instead of tofu or different vegetables.

French Onion Soup ... Reimagined Gluten Free and Vegan

I enjoy making soups. I find there to be something satisfying and comforting about enjoying a bowl or cup of warm soup.

French Onion Soup Memories

French Onion Soup is something that I enjoy ordering in restaurants, but have shied away from ordering since I had to start following a gluten free diet. I loved the warm soup, the melting cheesy and crunchy topping, and the crunchy cheese that oozed down the side of the bowl. Just thinking about a bowl of French Onion soup makes me smile!

A while ago I found a recipe that I liked and have been able to make french onion soup at home ... deconstructed with gluten free bread and melted cheese on the side! I can, once again, enjoy one of my comfort foods.

French Onion Soup ... Re-imagined

This recipe takes the soup to a new level ... adding Beyond Meat Crumbles makes the soup more of a meal. I enjoy the soup with toasted gluten free bread or add some melted cheese.

The soup is GLUTEN FREE and VEGAN. If you use dairy free cheese and a gluten free vegan bread then the entire meal remains gluten free and vegan. Three brands of bread that are gluten free and vegan include: Food for Life, bFree, and Little Northern Bakehouse.

Ingredients:

• 3 large onions (size of a man's fist) ... use a variety or all sweet onions
• 6 cups of low sodium vegetable broth
• 1/4 cup balsamic vinegar
• 1 TBSP thyme
• 2 -4 tbsp olive oil
• salt and pepper to taste 
• OPTION: 1 Package Beyond Meat Crumbles

Instructions:

• Dice the onions into small pieces of relatively uniform size
• Add the onions, thyme, and olive oil to a soup pan on medium
• As the onion begins to caramelize, add the balsamic and continue to cook down the onions ... turn the burner down to medium low and stir from time to time ... after about an hour the liquid should have evaporated and the onions soft and caramel in color
• Add the vegetable broth and bring to a boil
• Reduce the heat and simmer for about 15 minutes
• OPTION: Add the Beyond Meat Crumbles and stir into the soup. Cook an additional 15 minutes for flavors to marry

Serve 

Enjoy a bowl or cup of soup on its own or with toasted gluten free, vegan bread with melted cheese

Moroccan Red Lentil Soup

My New Hope Blogger Box arrived with a sample of Healthy Gourmet Kitchen's Moroccan Red Lentil Soup. The soup was easy to make and tasted great ... a nit of spice and not salty!

Simple to Make

All I had to do was dice 1/2 an onion and 3 cloves of garlic and add them to a pot with olive oil and saute until translucent.  I added the sample soup package and 5 cups of broth ( I used low salt) and brought it to a boil. Once the soup began to boil, I turned it down to low, covered it, and let it cook on low for 30 minutes. Before serving, I used an immersion blender to puree the soup.

What I learned ...

This is a great product. I ate a bowl of soup with cheese and crackers and my husband enjoyed a bowl with a roasted vegetable and hummus sandwich. It was satisfying and warm on a cool January night. Next time I might cube some roasted potatoes and add to the soup as I serve it for some added texture. I might also pan fry some tofu and add cubes of tofu to the soup for additional texture. (Chicken could be added too if you wanted to stray from the vegan meal).

Cauliflower Soup

On my first trip to Europe I was served soup to start each lunch or dinner. The weather was cold and the warm broth was not only tasty but also comforting. Since that experience I have started to make sure to have soup on hand when the weather turns chilly. Soup is a satisfying comfort food that can be a main dish, side dish, or an appetizer depending on the recipe and your level of hunger.

Cauliflower soup is easy to make

STEP ONE

To make a pot of cauliflower soup all you need to add the following ingredients to a soup pot:

• 2 cups water
• 1 stalk celery- diced
• 1 large onion - diced
• 1 medium head cauliflower - diced

Cover the pot and bring to a boil. Once the water begins to boil, reduce heat to medium and continue to cook for 10 minutes.

NOTE: I let my soup cool enough to blend in my VITAMIX. (I have found that if I add it right away the VITAMIX stalls.) An immersion blender can be used right away if time is of the essence. 

STEP TWO

Gather the following ingredients:

• 2 TBSP flour - I use gluten free flour (Bob's Red Mill 1-1)
• 2 TBSP butter or vegan alternative
• 1 cup broth - I use low sodium vegetable broth
• 1/2 cup milk of choice - I use almond milk

Remove the ingredients from the pot and blend in VitaMix.
Melt the butter in the pot then add the flour and mix until thickened.
Add the broth and stir until combined/flour dissolves and rolling bubbles begin to form.
Add soup mixture to rue and stir to combine.
Add milk and stir

Serve ... garnish with salt, pepper, nutmeg to taste
Options: add seeds or bread crumbs ( I use gluten free) to the top for additional texture 

Cauliflower soup does not take much time

You can complete the dish in less than 30 minutes ...  or more ...  if you wait to let the mixture cool. 

This recipe is versatile

I use this recipe for Broccoli Soup too!

No Waste

It is important to make the soup without WASTE. If your cauliflower head has green leaves still attached, remove the leaves and use them in another dish like a stir fry.

Carrot Soup

Carrot soup is easy to make! 

It is a satisfying side dish or meal itself! 

Soups are a staple in our home when the weather begins to get cold. a warm soup is satisfying, calming, comforting, and nourishing. Serve the soup as a side dish or as a meal. It goes well with a sandwich, panisse, or cheese and crackers.

Why Carrots? 

Carrots are considered one of the world's healthiest foods. Including carrots in your diet provides you with beta-carotene, fiber, vitamin K, potassium, and antioxidants. Try to pick carrots that are firm, smooth, straight, and bright in color. (Do not throw away the stems ... they can be used in other dishes!) To keep the nutrients in your carrots after purchase and before cooking, store in the refrigerator in a plastic bag to hold in moisture. 

 

Ingredients:

2 lbs carrots
1 large onion - I like to use Vidalia
1/4 cup butter
1 tbsp tarragon ... extra for garnish when serving
4 cups broth - I use low salt vegetable broth

Instructions:

• Dice the onion and carrots
• Add diced onion to a pot with the butter
• Sautee until the onions are translucent (2-5 minutes depending on size of cut)
• Add carrots and tarragon, reduce heat, and cover.  Stir after 5 minutes. 
• After 10 minutes with the carrots in the pot, add the broth and bring to a boil. Once a boil is achieved, reduce heat and cook until the carrots are soft (about 10 minutes). 
• Use an immersion blender to puree or wait till the soup cools enough to add to the VitaMix to puree.

Serve:

Sprinkle tarragon on top or sprinkle pepitas, black pepper, gluten free bread crumbs, or sesame seeds

Yellow Lentil Soup

This soup takes very little time and effort but turns out dynamite! The soup is full of flavor and is a thick consistency. If you wish a thinner soup, you can add more liquid. This soup will make 4-6 servings depending on size.

Ingredients to prepare the lentils:
1.5 cups of DRY YELLOW LENTILS
3 cups of water

Instructions:
Rinse the dry lentils then combine with the water in a covered container. Refrigerate overnight or over the course of the day.

Ingredients for the Soup:

• 3-5 cloves of garlic (depends on size)
• 3-5 carrots (depending on size)
• 3 small red skinned potatoes (organic is preferable)
• 4 cups of water + 2 vegetable bouillon cubes OR 4 cups of low sodium vegetable broth/stock
• 2 shallots or 1/2 an onion 
• Oil (Olive, Avocado, or Walnut) 
• 2 TBSP curry powder
• 1 TSP cayenne pepper

SUBSTITUTIONS:
Substitute a small sweet potato for the potatoes
Substitute crushed red pepper for cayenne pepper

Instructions:
Dice the aromatics and add to a soup pot with 1 to 2 tbsp oil
Sautee until onion/shallot and garlic is translucent
Add the lentils, broth, and spices and cook on low heat for 1-2 hours.

Serve:
With a toasted wedge of gluten free bread or roll
With gluten free crackers

NOTE: Cover and store the soup that is not used. The soup thickens as it rests. Depending on your preferences, you may wish to add water or broth as you warm and serve what is left over. 

6 Ingredient Quick Pea Soup

I have searched for pea soup recipes and developed this one based on several that I have read. This one can be made in minutes as it is made with frozen peas rather than dried split peas. The recipe is gluten free, vegetarian, and vegan as a base. 

Base Ingredients:

1 lb. bag of frozen peas

1 potato (I use organic)

1 onion

1 inch piece of ginger root – peeled and diced

1/2 cup diced almonds – toasted or roasted

4 cups low sodium vegetable broth

Variations:

Add traditional protein sources: ham or canadian bacon (1 cup)

Substitute 1 lb. asparagus for the peas

Substitute 2 shallots for the onion

Instructions:

1.     Dice the onion and almonds and sauté in walnut oil until onion turns translucent. Add the ginger just before you finish cooking the onions.

2.     Add the peas, diced potato, and broth.

3.     Bring to a boil. Reduce heat and cover. Cook until potato is soft.

4.     You can enjoy the soup at this point…or blend to thicken like a traditional split pea soup.

Serving Suggestions:

Serve alone or garnish with:

·      Super Seedz Really Naked (Unsalted) or Curious Curry to add extra protein and a crunchy texture. Sometimes the crunch/chew is what we need to feel satiated!

·      Slivered Almonds

·      Sesame Seeds

·      Gluten Free Bread Crumbs

Wondering where to purchase SuperSeedz? As of publication you can purchase directly from the website or use the store locator tab to find a retailer near you that carries the product.

Simple Pea Soup

The nights are a bit colder which makes soup taste just a little better. I usually make pea soup using dried SPLIT peas but happened upon dried WHOLE peas and made a batch of soup with them.

Base Ingredients:

1.5 cups of dried peas

3 cups of liquid (I did 1.5 cups each of low sodium vegetable broth and water)

1 bay leaf

3 additional cups of liquid (again I did 1.5 cups each of low sodium vegetable broth and water)

4 large carrots

12 mini fingerling potatoes (I used organic)

1/2 a small onion

2 tablespoons olive oil

Instructions:

1.    Add the peas, bay leaf, and liquid to a covered container and let it sit overnight or during the course of the day.

2.    After rehydrating the peas, begin to prepare the rest of the ingredients.

3.    Dice half an onion and add to a soup pot with 2 tbsp olive oil. Sautee until translucent.

4.    Dice the carrots and potatoes into even sized pieces.

5.    Add all the ingredients to the soup pot and bring to a boil.

6.    Reduce heat and simmer until vegetables are soft.

OPTIONAL: Add crumbled bacon to the soup as it is cooking or as a topping when it is served.

Serving Suggestions:

Top with black pepper and sesame seeds

Serve with cheese and crackers or a gluten free roll

Simple Lentil Soup

I enjoy making soups. When I make lentil soup I like to start with dry lentils and rehydrate them. This allows me to hydrate them to the texture of my choice. The lentils in this soup have a some substance to them; they are a bit softer than "el dente". The longer the soup is cooked, the softer the lentils. If you prefer very soft lentils, start with cooked lentils rather than rehydrating them

This lentil soup does not take much time to make after the lentils are rehydrated. I usually rehydrate and lentils, beans, or peas that I use in recipes over night or while I am sleeping. The active cooking time for this recipe is about 30 minutes.

Ingredients:

·      1 1/2 cups dry lentils (rinsed and drained) + 3 cups low sodium vegetable broth + 1 bay leaf

·      Place in an airtight container over night or through the course of the day to rehydrate. This yields 3 cups of hydrated lentils.

·      4 TBSP olive oil

·      1 onion

·      4 large carrots

·      1 tsp ground cumin

·      4 cups low sodium vegetable broth

·      Salt and pepper to taste

Directions:

·      Dice the carrots and onion and place in a soup pot with the olive oil

·      Sautee until onions are translucent

·      Add the rehydrated lentils, bay leaf, and 4 cups of low sodium vegetable broth and bring to a boil

·      Reduce heart and cover. Stir from time to time.

·      Cook until carrots are tender – about 20-30 minutes depending on size they were cut.

·      Remove bay leaf prior to serving or storing in an airtight container.

Sweet Potato Soup

Soups are a great addition to a meal or can be a meal themselves. When I traveled to Poland, I was presented with a soup at each meal. Eating a soup as a first course was satisfying and resulted in eating a smaller main dish. Sweet potatoes have been plentiful at the farmer’s market so I decided to make soup!

Ingredients:

3 LBS sweet potatoes

2 onions

2-4  cloves garlic…depending on size

4 cups vegetable broth

1 cup water

2 inches of ginger root

salt and pepper to taste

Instructions:

Saute onions and garlic in olive oil until translucent

Chop the sweet potatoes into even cubes (1/2 inch or so) then add to the onion/garlic mixture and saute for another 15-20 minutes

Add broth and water and bring to a boil

Reduce heat to a simmer and cover

Cook about 30 minutes until sweet potato is soft

Puree

Juice the ginger and add to the pureed mixture

Add salt and pepper to taste

Serve:

Top with sesame seeds or gluten free breadcrumbs

Top with tarragon sprigs

Serve with cheese and crackers or a sandwich

Chili: Customizable Cold Weather Comfort Food

As the nights become cooler, I get inspired to create soups to have for dinner. Chili is an easy to make meal that tastes better the second and third day as the flavors marry.

This Gluten Free YogaLean chili recipe is a vegetarian chili. There are a variety of methods for preparing chili and serving suggestions. Find the method that works for you based on your preferred flavor profile and desired protein source. It is advisable that you make the base protein beans or meat and not combine both. The combination of proteins is a challenge for most digestive systems.

Chili takes no time if you are using canned beans. Chili takes patience and planning if you are rehydrating. I rehydrate as I sleep, you could rehydrate during the day. Once the “inactive” time is over, the cooking time is about 2 hours till the beans soften (1 hour if using canned beans).

Vegetarian Chili Base Ingredients:
3 cups of dry kidney beans or 6 cans of beans drained
1 bay leaf
4 cans of diced tomatoes (I used garlic and olive oil flavored tomatoes)
1-2 cups of vegetable broth
1 onion diced small or 2 shallots
4-8 cloves of garlic – diced – depending on size
Peppers – Jalapeños or Anaheim chilies – 2-4 depending on your interest in HEAT and the size of the pepper
Chili powder
Cumin
Optional Vegetable Additions: Corn, bell pepper, or zucchini

If you wish to use meat:
Modify STEP 1 of the recipe to “Sauté the meat with the diced garlic/shallot and garlic. (Use 2-4 TBSP Olive oil if using a LEAN protein - suggested option if you wish to add meat- like ground turkey)

Vegetarian Chili Base Recipe:
STEP 1: If you are not rehydrating the beans, open the cans and drain them and move on to STEP 2.
Ingredients:
• I used 3 cups of DRY kidney beans – you could use 6 cans of beans (drained) if you do not want to rehydrate the beans
• 6 cups of liquid (I used 3 cups of water and 3 cups of low sodium vegetable broth)
• 1 bay leaf (discard after rehydration)
If you are rehydrating the beans:
• Rinse the beans and add the beans, liquid, and bay leaf to a covered container. Let sit over night so the beans absorb the liquid.
STEP 2:
1. Sautee onion/shallot and garlic in 2-4 tbsp of olive oil in a soup pot until translucent. Add the beans, hot peppers, cans of tomatoes, 2 cups of low sodium vegetable broth and spices. Start by adding 4 TBSP of chili powder and cumin. Bring the pot to a boil. Reduce to a simmer and cover.
2. Stir from time to time. Add additional chili powder and/or cumin 1 TBSP at a time if you wish more heat.
3. After the chili has been cooking for an hour, add additional vegetables you wish – evenly diced.
4. Cook until beans are tender. Add an additional can of tomatoes or cup of broth if needed.
5. Store in an airtight container in the refrigerator.

Gluten Free YogaLean Serving Suggestions:
I have experienced numerous serving preparations for chili in people’s homes or restaurants. I have seen a dollop of sour cream on top of the bowl of chili, a mound of shredded cheese, crackers, bread sticks, corn chips (Fritos most often), and tortilla chips.

To make your chili a healthy, yet satisfying meal, I suggest pairing it with Gluten Free crackers if you desire a crunch, gluten free corn bread (I like Bob’s Red Mill, or a gluten free roll (Scharr makes great ones).

To cut the heat after the meal, you can enjoy a few dates. (I get mine at the Farmer’s Market from Futterman Farms – they do ship product) or have a cup of sweet tea like Good Earth’s Sweet & Spicy.

Vegetable Soup with Sorghum

As the nights get a bit cooler, it is satisfying to make a warm soup to enjoy for dinner. Soup and fall seem to go hand-in-hand. I made a few changes to a tried-and-true recipe so that it could be enjoyed as a vegetarian meal or using chicken. I added sorghum for its high fiber and protein content (it is a complete protein) rather than use noodles or rice. Enjoy this YogaLean recipe!

Base Ingredients and options:
2 cups sorghum (I use Bob’s Red Mill)
6 cups of liquid – I use 3 cups of water and 3 cups of low sodium vegetable broth
1 onion (shallot or leek can be used instead)
6 cloves of garlic
2 celery stalks
4 tbsp olive oil
4 medium potatoes or sweet potatoes
4 medium carrots
4 cups of low sodium vegetable broth
1 bay leaf
Sesame seeds for garnish
Chicken – if you wish to add as protein
OPTIONAL: Add additional root vegetables such as parsnip or rutabagas

Instructions:
• Begin by hydrating the sorghum in the 6 cups of liquid. If you put it in a covered pot on medium and stir from time to time it will take about 30 minutes to cook.
• While the sorghum is being re-hydrated cut the vegetables into small pieces (as uniform in size as possible).
• Add oil, onion, garlic, and celery to a pot and sauté for 5 minutes. Stir from time to time.
• Add remaining diced vegetables, bay leaf, and vegetable broth. Bring to a boil, turn down to simmer and cover. Cook for about 30 minutes or until vegetables soften.
• When the soup and sorghum are done, add the sorghum to the soup pot and discard the bay leaf
• Serve with sesame seeds for garnish.
• OPTION: Add chicken if you wish to add meat to the vegetarian soup. Cook the chicken separately and add to the bowl at serving time.

Basic Broccoli Soup

The VIBRANT color of broccoli soup that is made form farmer's market broccoli is amazing! It makes you never want to eat store bought broccoli again!

My recipe is a take on a traditional cream of broccoli soup...minus the cream.

Several years ago I made a concerted effort to reduce sodium in my diet. I started by reducing one element at a time. First I started with unsalted butter then began using reduced sodium broths/stocks. My taste buds adapted. I know am keenly aware of the high sodium content when I eat in restaurants. You can substitute salted butter and "regular" broth/stock in this recipe...or just use one in its low sodium form.

Base Ingredients:
1 LB of broccoli - the size pre-packaged if stems tied together or 4 large heads (large head = size of an adult hand outstretched).
1 Onion
2 Stalks of Celery
2 TBSP Almond or Quinoa Flour
2 TBSP Unsalted butter
2 cups Vegetable broth or stock
2 cups Water
1/2 cup Almond Milk (Regular)

Garnishes:
Nutmeg
Sesame Seeds, sunflower seeds, or pepitas seeds
Salt and Pepper can be served alongside so people can add depending on their tastes.

Instructions:
STEP 1: Chop and Boil
Chop broccoli, onions, and celery into 1 to 2 inch sized chunks
Add to a pot with 2 cups of water
Cover and bring to a boil for 10 minutes
STEP 2: Blend
Depending on your blender ... blend now or let cool a bit (if using Vitamix I suggest this step). You can use an immersion blender as well. Blend until a smooth consistency is achieved.
STEP 3: Make Rue
In the same large pot used to boil the vegetables, melt 2 TBSP of butter and 2 TBSP flour (I use Bob's Red Mill Quinoa Flour, Oat Flour, or Almond Flour (ALL GLUTEN FREE). Stir constantly so butter and flour are combined but do not burn. Once this is achieved, add 2 cups of broth. I use reduced sodium vegetable broth. Bring to a boil. Stir to incorporate butter/flour mixture into the liquid.
STEP 4: Completing the Dish
Transfer the broth from the blender to the pot. Stir to incorporate. Add 1/2 cup Almond Milk and stir. Turn off heat.

Garnish and serve!

TIP: Since I began using my Vitamix I have started to prep the dish at night. I chop and complete STEP 1 ... in the morning I finish the soup. The Vitamix has a HIGH powered engine that will stop if HOT liquids are added to it. I save time this way. From start to finish this is a 30 minute or less soup. An immersion blender can be used so there is no need for the wait and cool time. If using an immersion blender you will need TWO soup pots...rather than clean a pot and blender...it will be two pots...the immersion blender is a snap to clean!

Substitutions:
Salted butter for Unsalted butter
Regular broth for Reduced Sodium
Chicken broth/stock for vegetable
Regular flour if you are not Gluten Free
Any other milk for the Almond Milk...I just do not suggest flavored milk
Garnish with diced pieces of cooked bacon (meat or imitation)
Garnish with chopped pecans or walnuts
This is dairy free if a non-dairy alternative is used for the butter

Serving Suggestion:
Pair with a sandwich and a cup of tea. I suggest Traditional Medicinals Green Teas.

Vegetable Soup Featuring Kohlrabi and Turnips

I appreciate eating foods that are REAL. I love the natural flavor of fruits and vegetables and look for ways to cook to enhance the flavors. Last week's I found TENDER Kohlrabi and small (ping pong sized) turnips. Using the two as components in a soup came to mind. I made sure to pick up other soup ingredients at the market to accompany items already in my refrigerator.

Base Ingredients:
1 Kohlrabi
6 small turnips
1 onion
6 cloves of garlic
2 stalks of celery
5 small potatoes (I found baby red skinned at the farmer's market)
5 small sweet potatoes (my small ones were the diameter of a nickel and 6 to 10 inches in length
1 Bay leaf
1 tbsp oil
8 cups of reduced sodium vegetable broth

Options:
Substitute Chicken Broth or Beef Broth for the Vegetable broth
Substitute other vegetables...try to keep vegetables that are in season together in soups
Add 1 - 2 cup quinoa or sorghum to the soup

Instructions:
Cut onion, garlic, and celery into small pieces. Set off to the side. Cut the rest of the ingredients into small sizes as well.
Sautee onion, garlic, and celery in oil in a soup pot. Once translucent, add the rest of the ingredients.
Place pot on a burner on Medium High.
Bring to a boil then cover and reduce to simmer.

Cook until the vegetables are the tenderness that fits your taste. I prefer to cook the soup until the vegetables are tender but have not broken down.

Cook time: Less than an hour from set up to clean up.

Serving Ideas:
Serve in a bowl sprinkled with sesame seeds.
Serve a gluten free muffin or roll on the side
Serve with Crunchmaster Crackers...or crackers and cheese.
If you wish to ADD SOME BODY...to your individual serving bowl add (have pre-cooked to cut down on prep time...or make while soup is cooking) 1/4 cup of quinoa or Sorghum.

Enjoy this soup.

TIP: Remove Bay Leaf prior to serving or putting in a sealed container to store in the refrigerator.