Broccoli Soup

Very few ingredients and only a small time commitment. Sound like something that you can do after a long day at work? Of course you can! You can also make this ahead of time as it reheats well!



Base Ingredients:
I BUNCH of BROCCOLI = stem, flourettes, leaves (I like a thicker soup so I do 1 head and the stalks of a second)
2 Stalks of CELERY
1 Medium ONION or 2-3 SHALLOTS depending on size

STEP 1:
Roughly chop the ingredients and add to a pot.
Add 2 cups of water.
Cover and bring to a boil for 10 minutes.

After boiling, the tender greens can be blended. Use an immersion blender, blender, or food processor.

NOTE: If you use a VITAMIX you need to let cool before you add to the VITAMIX...the heat of the ingredients will stall the motor. It is worth it to wait if you have the patience! The texture does turn out SILKY!

STEP 2:
If you used an immersion blender you need to remove the broccoli mixture from the pan for this next step. You can TEMPORARILY place it in the serving container...it can return to there after the final step.

Add 2 TBSP butter (no salt) OR use Flax option to make this vegan
ADD 2 TBSP Flour (I use Bob's Red Mill Quinoa Flour to add protein. Stick with any Gluten Free Flour to keep the recipe Gluten Free)
Heat pot to medium
Stir to combine as butter melts...
Add 2 cups vegetable or chicken broth...low sodium is best
Stir to combine...until flour mixture is combined in broth
Bring to a rolling boil for 2 minutes or so...continuing to stir

STEP 3: Return broccoli mixture to the pot. Stir. Add 1/3 cup of milk of your choice.

STEP 4: Sprinkle Nutmeg on top or Sesame Seeds.

Serve:
Soup + Salad or Sandwich
Soup + Crackers (and cheese)
Soup + Gluten Free Crackers (I prefer Crunchmaster) or a Gluten Free Roll (Schar is a great brand)

TIPS:
For a thicker soup...add more broccoli
For a thinner soup...add more than 2 cups of broth...start with increasing by 1/2 cup increments till you find your favorite consistency

YogaLean Book...

Beth Shaw’s YogaLean is a remarkable book meant to help readers develop lean consciousness. She lays out a simple plan to achieve lean consciousness, formatted after the eight limbs of yoga; she calls the path the Eight Limbs of YogaLean. The path involves clearing clutter from your life, understanding your body type, emotionally committing to stay positive through the journey, exercise, and nutrition.

Each one of us has transformations to make in our lives. Beth Shaw is here to help us on our journey; we are not alone. She walks us through the eight limbs, she is our coach as we embark on our transformation.

YogaLean is a positive book. It does not tell you what NOT to do rather it gives you tips on what TO do to have a healthy lifestyle, something I have been trying to do for as long as I can remember. My favorite part of the book is the section that gives you an opportunity to learn about your body type. This section helped me better get to know myself and those around me. Now I can understand why my family orders such diverse foods when we go to a restaurant together! Understanding MY body’s natural tendencies has helped me let go of judgment and competition. I am focused on being the healthiest person I can be, not comparing myself to others. I cannot change my genetics, but I can make the best of what I have!

I connected with the book right away! I lead a healthy lifestyle and understand that life is a matter of choices, YogaLean encourages readers to make more positive choices than not.

I will share a few recipes from the book from time to time!

For more information about living the YogaLean lifestyle, visit their website (www.YogaLean.com). Interested in buying the book? You can find it available by following this link.

Carrot Burger

When carrots and potatoes meet...a potato pancake is transformed!

This is a savory side dish that can be made into a more filling main dish as well. You can customize the size and density. Denser "cakes/patties" can be eaten as "finger food".

Base Recipe:
Carrots
Potatoes or Sweet Potatoes
Eggs (or flax seed substitution)
Tarragon
Flour (I use gluten free)

Directions:
Use a box grater or food processor tool to grate carrots and potatoes/sweet potatoes. I use a 1 to 1 ration. For this batch I did 3 cups of each.
Add to TBSP tarragon per cup of shredded carrots
Add 1/3 cup of flour for each cup of carrot shredded (more if you wish a denser "cake")
Add 1 egg per cup of carrot...2 eggs for 3 cups ... 3 eggs for 5 cups (incrementally increase egg)
Mix thoroughly

FLOUR SUGGESTIONS:
I use Bob's Red Mill Gluten Free Flour. To increase protein content use Quinoa or Almond flour. To make a lighter version use Gluten Free All Purpose Flour or Rice Flour.

Use a large serving spoon to transfer to a pan (warmed with 1 -2 TBSP of olive oil)
I put 3-4 in the pan at once
After cooking for a few minutes I flatten with my spatula
When edges turn slightly brown and cake/patty is formed when you try to lift it, flip and cook on other side (depending on your stove...approx. 5 minutes per side)
Put on a paper towel lined plate to cool
Serve or store in an airtight container.


Optional Add Ins:
Salt and Pepper to taste
Diced Shallot or Garlic
Diced Walnuts or Pistachios

Serving Suggestions:
Enjoy just as they are ... warm or cold!
Serve with Homemade Pesto...adds protein!
Serve on a bed of lettuce (any mixed greens). Use a vinegar and oil dressing on the salad.
As a SANDWICH: Use a "Cake/Patty" with lettuce as a veggie burger and serve between a Gluten Free bun, on a gluten free Wrap, or between two slices of Tofu (baked or fried). Have with a side of homemade sweet potato fries and a salad.

With any of my recipes, if you have any questions...do not hesitate to ask!

COOKING TIPS

BAKING TIPS:

Instead of Butter in baking...use coconut oil
Instead of eggs ...mix one part ground flax seeds with 2 parts warm water -let it sit for a bit
Instead of eggs ... 1/4 of a cup of applesauce is a low-cholesterol, no-animal-products substitute for moist, delicious cake.

IT's OK to OMIT...
Omit EGGS in Banana Bread
Dairy in Cheesecake...Use the smoothest, creamiest type of tofu you can buy at the store - and when you run it through a food processor, it becomes a great vegan option.

Pasta Sauce in a FLASH

We can all open a jar of pasta sauce and create a quick meal from the jar. Perhaps we wish to add a few ingredients so the meal is semi-homemade. I am TRYING to eliminate packaged foods from my diet, at least as many as I can. This way I can control the ingredients that I am using. I admit it, I also enjoy the creativity of coming up with new flavor profiles.

My PASTA SAUCE in a FLASH is a recipe that can be changed COUNTLESS ways...

Start with:
Tomatoes, onions, and garlic

From this point on the fun begins...
Adding carrots adds sweetness
You can add Basil or Oregano for spice

Directions:
Roughly chop the tomatoes, onions, and garlic. Add to a saucepan with a 2 TBSP of olive oil and water to coat the bottom of the pan. The ratio I like to use is 2-4 large tomatoes per onion. Then I add 4-6 cloves of garlic depending on size. The carrot in the picture was exceptionally large, otherwise I would have used two regular width/length carrots.

Simmer in a covered pot till the tomatoes cook down, carrot softens, and the onion and garlic "sweat".

You can keep the sauce chunky or blend.

You can add mushrooms or peppers at this point. They take less time to cook and need to be just heated through. This will add texture to your sauce.

You can add meat or meat substitute as well.

Serving:
If blended, can be used as sauce for a homemade pizza. Store extra in an airtight container.
As a dipping sauce or topping for Amazing Amaranth Fritter or Ploenta.
Use with pasta (Gluten Free Varieties I find hold up well are Delallo and Ancient Harvest ... cook till al dente)

Savory Beet Greens AKA Beet Green Patties Deconstructed

When beets are in season there are always more beet greens than beets available. Many people do not take the time to enjoy ALL the vegetable has to offer!

Oftentimes I will use a beet leaf as a "green: in a sandwich or as an additional flavor in a salad. Other times I cook the beet greens.

Savory Beet Greens is simple to make and takes VERY few ingredients. This is a low cost side dish...or meal, depending on how you prefer to make it!

Ingredients:
Beet Greens
Onion or Shallot
Garlic
Vegetable Broth
Balsamic Vinegar

First I remove the stems from the leaves. I save the stems for use in STIR FRY recipes.

Then I cut the leaves into small "slivers" and wash thoroughly.

To a pan add:
Beet Greens (I do whatever a "bunch" at the store turns out to be...they cook down like spinach.)
1 Shallot or half an onion, diced.
4-6 (Depending on size) Cloves of Garlic (diced)
1 Cup of Vegetable Broth
1/4 cup Balsamic Vinegar

Cover the pan. Simmer on low. Stir from time to time. Add more broth if needed to with the beet greens and tenderize the onion and garlic. Cook until liquid is reduced.

Serving suggestions:
Serve as is, warm from the pan
Top with walnuts (cashews, peanuts, diced almonds) to add protein
Serve on a bed of quinoa or millet
Serve with an Amazing Amaranth Fritter (a sweet variation with basil)

Note: This vegetable warms well. Can be made in advance and stored in the refrigerator in an airtight container.

Guava "Apple" Sauce

What do you do when you have more fruit then you can eat before it spoils? COOK with it!

One thing I like to do is make guava sauce. I follow the same steps I use to create apple sauce...with one addition...I run it through the food processor to break down the seeds!

Directions:
First I cut the guava into slices
I put the slices into a pot with 1/4 tsp of unsalted butter
I add 6 TBSP of water
I cover and cook on low for a few hours...stirring from time to time.

Taste...do you want something more?

I add cinnamon to taste.

Once the guava sauce cools...I add to the VitaMix (food processor is fine and immersion blender will not work as well) and grind till the seeds break down. The consistency will be think and creamy.

Serve as you would applesauce...it tastes good warm or cold!

Note: If you prefer a smoother consistency...cut out the seeds in the future.

NOTE: Can be used as a substitute for applesauce in recipes!