Italian Bean and Pasta Soup

 

Ingredients

1 pound (454g) dried beans, such as cranberry (borlotti) beans or cannellini beans, soaked overnight in salted water (see notes)

Kosher or sea salt

6 cloves garlic, peeled

1 medium onion, peeled and halved

2 medium carrots, peeled and halved crosswise

2 ribs celery, halved crosswise

3 large sprigs fresh sage and/or rosemary

1/2 pound (227g) small pasta, such as ditalini or small shells

Extra-virgin olive oil, for drizzling

Freshly ground black pepper

 

Preparations

In a large pot, cover beans with lightly salted water by at least 2 inches. Add garlic, onion, carrots, celery, and rosemary or sage. Cover and bring to a boil over high heat. Reduce heat to a bare simmer and cook, covered, until beans are very tender and creamy with no graininess left, 45 to 90 minutes, depending on type of bean. Beans can also be cooked in a pressure cooker at low pressure for 25 minutes. Discard onions, garlic, carrots, celery, and herbs. Drain beans, reserving beans and liquid separately. You should have about 6 cups of cooked beans.  

 Measure out 3 cups of cooked beans, setting the remaining beans (approximately 3 cups) aside. In a blender jar, combine the 3 cups of beans with 4 cups bean-cooking water and blend until completely smooth. Return bean puree to pot and add reserved cooked beans. 

In a small pot of salted boiling water, cook pasta until just short of al dente (about 3 minutes less than cooking time on package). Drain, then transfer to a bowl or container and drizzle with a small amount of olive oil, tossing to lightly coat. 

When ready to serve, bring to a simmer, thinning with additional bean-cooking water until soup reaches a lightly creamy consistency. Season with salt, if needed. Spoon in cooked pasta and simmer just until warmed through. Serve right away, drizzling fresh olive oil on top and a generous grinding of black pepper. 

 

 

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One-Pot Tuscan Vegetable Soup

 Ingredients

 1/4 cup (60ml) extra-virgin olive oil, plus more for serving OR any cooking oil

4 medium onions (2pounds; 900g), thinly sliced

5 medium cloves garlic (25g), 4 cloves smashed and 1 left whole, divided

3 ribs celery (6ounces; 170g), thinly sliced crosswise on a bias

1/2 tsp red pepper flakes or more if desired

Kosher salt

1 quart (1L) hot vegetable broth or water, plus more if needed

One 28-ounce (794g) can whole peeled tomatoes in their juices

2 medium sprigs fresh basil

6 to 8 large eggs

Toasted slices of rustic bread (or stale bread), for serving

Grated Parmigiano-Reggiano, for serving

Freshly ground black pepper

 

Preparations

 In a large sauté pan or braiser, heat olive oil over medium-high heat until shimmering. Add onion, smashed garlic, celery, and red pepper flakes along with a large pinch of salt and cook, stirring often, until softened and just beginning to brown, about 8 minutes. Add broth or water in small additions (about 1/4 or 1/2 cup at a time) to moisten vegetables and prevent browning, and continue to cook, stirring often and adding more liquid only after it has cooked off and vegetables have begun to fry again, until vegetables are meltingly tender, about 25 minutes. 

Add canned tomatoes and their juices, crushing them either by hand just before adding or in the pan using a potato masher, making sure to leave some tomato chunks remaining. Thin with additional broth or water as needed (roughly 1 cup) to make a chunky but brothy soup, add basil, and season lightly with salt. Simmer until flavors meld and soup thickens up again, about 15 minutes. Season once more with salt, if needed. 

 

Crack eggs and gently slide into simmering soup. Season eggs lightly with salt, cover pan, and cook until whites are set and yolks are still runny, about 5 minutes. Discard basil sprigs. 

Meanwhile, rub toasts with remaining clove of garlic, then arrange toasts in serving bowls. When eggs are ready, gently ladle soup and eggs (it will be thick and chunky, more stew than soup) onto toasts. Garnish with a drizzle of olive oil, grated cheese, and freshly ground black pepper. Serve. 

 

Make Ahead and Storage

Soup can be prepared through step 2, cooled, and stored in an airtight container in the refrigerator for up to 3 days. Reheat gently and proceed with the recipe at step 3.

Leftovers do not store or reheat well, but in a pinch, they can be safely stored in an airtight container in the refrigerator for up to 3 days and gently reheated on the stovetop or in the microwave. 

 

 

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Anti-Cancer Broccoli Soup

 Broccoli contains a high concentration of sulforaphane, a compound which is found in cruciferous vegetables (kale, cabbage, cauliflower, Brussel sprouts, radish) and has strong anti-cancer properties. Sulforaphane is produced when the enzyme myrosinase reacts with glucoraphanin - this reaction usually occurs when the two compounds mix, which occurs when the plant is being chewed.

Therefore, due to its known cancer-preventing properties, individuals who have a high risk of cancer, especially prostate or colon cancer, should increase their consumption of broccoli. However, it's not as simple as this - it's not only about what you eat, but also how you eat it.

  

 The way you cook your broccoli can drastically decrease the health benefits that it yields. For example, boiling or microwaving broccoli will destroy the myrosinase enzymes, which in turn will inhibit the production of sulforaphane. Therefore, the goal is to cook broccoli in such a way that it is able to retain all of its health benefits. 

 Usually, when making creamy broccoli soup, the majority of the myrosinase enzymes are lost during the simmering process. Therefore, this time, to counter that, after the broccoli has been lightly steamed for 3-5 minutes, set aside the leafy floret, and save it for the last step - most of the myrosinase enzymes are found in the leafy buds. The following creamy broccoli soup recipe will leave your mouth watering while giving you a huge nutrient boost!

Ingredients:

2 tbsp coconut oil 

1 medium onion, finely chopped 

2 medium stalks celery, finely chopped 

2 medium potatoes, peeled and cubed 

4 cups fresh broccoli, including stems, set aside florets after steaming 

2½ cups vegetable broth 

1 cup unsweetened almond (or coconut) milk—optional, if not used then increase broth to 3½ cups 

Salt and freshly ground black pepper 

¼ cup feta cheese (optional)

Instructions: 

1. Place the oil in a large pot and heat over a medium heat. Sauté the celery and onion for 4 minutes, until softened. 

2. Add the potatoes and broccoli stems and sauté for 2 more minutes. 

3. Add the chicken broth and almond milk, bring to the boil. 

4. Add salt and pepper to taste. 

5. Reduce heat, cover, and simmer for 20 minutes. 

6. When simmered and the vegetables are tender, pour the mixture into a blender and puree until smooth. 

7. Serve and garnish with an abundance of feta cheese and broccoli florets - enabling the sulforaphane producing reaction.

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Roasted Cauliflower Chowder

  

Ingredients

1 large head cauliflower, washed and cut into florets

2 tbsp olive oil

pinch of salt

2 tbsp butter, vegan/paleo: use olive oil

1medium yellow onion, chopped

2 cloves garlic, minced

2 medium carrots, chopped

2 celery ribs, chopped

1 large red bell pepper, seeds removed and diced

3 cups veg broth

1 tsp chopped fresh thyme

1 small bay leaf

1/8 tsp freshly ground black pepper

1 tsp salt

1 cup heavy cream, vegan/paleo: use cashew milk

 2 tbsp chopped fresh parsley

 

Instructions 

Preheat the oven to 400 degrees F.

Place the cauliflower florets onto a lined baking sheet and drizzle with the olive oil and a pinch of salt. Roast for 20-25 minutes until nicely browned, turning with a spatula after 15 minutes. Set aside until ready to use.

Heat the butter in a stock pot over medium-high heat and cook the onion until soft and translucent, 5-7 minutes. Add the remaining vegetables and cook for another 5-7 minutes until softened. Add the roasted cauliflower, stock, thyme, bay leaf, salt and pepper and bring to a boil. Reduce the heat to medium-low, cover and simmer for 25 minutes. Discard the bay leaf.

Use an immersion blender to puree the soup to consistency you prefer (I like to puree just part of it and leave the rest chunky). Alternatively transfer a portion of the soup to a regular blender, puree it, and add it back to the pot.

Add the cream and parsley and heat through. Add salt and pepper to taste. Note: If you prefer a thicker consistency you can dissolve some cornstarch in a little water (e.g., 1 tablespoon cornstarch in 3 tablespoons water) and pour it into the soup at the end. Let the soup simmer for a minute or two until slightly thickened.

 

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Cream of Celery Soup

 Ingredients

 1/4 cup butter

1 small yellow onion,finely chopped (about 1 cup)

2 cups very finely chopped good quality flavorful celery(about 5 large ribs, organic recommended for optimal flavor).

1 large clove garlic,minced

1/3 cup all-purpose unbleached flour

1 1/2 cups good quality chicken/ Veg. broth

1 1/2 cups whole milk(or use 3/4 cup milk and 3/4 cup cream for even tastier results)

1 tsp salt

1/2 tsp sugar

1/8 tsp freshly ground pepper

 

Preparations

Melt the butter in a Dutch oven or heavy stock pot over medium-high heat and cook the onions, celery and garlic until soft and translucent, 5-7 minutes. Add the flour and cook for another minute. Add the chicken/ veg broth and milk/cream and stir until the mixture is smooth. Increase the heat and bring it to a simmer. Reduce the heat to medium, add the remaining ingredients, and simmer, uncovered, for 15 minutes. Add salt to taste.

This soup will keep in the fridge for 3-4 days. It can also be frozen for up to 3 months.  Notes

One batch of this soup is roughly the equivalent (in quantity) of 2 cans prepared canned condensed cream of celery soup (“prepared” meaning 2 cans of added milk). Enjoy as a stand-alone soup or use in any recipe calling for prepared canned condensed cream of celery soup. 

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Cucumber & White Bean Sandwiches

  

 Ingredients

 1 (15-ounce) can no-salt-added white beans, rinsed

1 tbsp mayonnaise

¼ tsp pepper pdr

¼ cup minced celery

1½ tbsp dill pickle relish

1 tbsp minced shallot

2½ tsp Dijon mustard

4 slices whole-wheat sandwich bread, lightly toasted

2 Persian cucumbers, shaved into ribbons

1 small tomato, cut into 8 slices

1 small avocado, sliced

1 small yellow bell pepper, sliced

1 tsp lemon juice

8 medium butter lettuce leaves

Preparations

Combine rinsed white beans, 1 tablespoon mayonnaise and ¼ teaspoon pepper in a medium bowl; mash with a fork until well combined but slightly chunky. Add ¼ cup celery, 1½ tablespoons relish, 1 tablespoon shallot and 2½ teaspoons mustard; stir to combine. 

Spread the bean mixture evenly over 2 toast slices. Top each with cucumber ribbons, tomato slices, avocado slices and bell pepper slices. Drizzle each sandwich with ½ teaspoon lemon juice, then top each with 4 lettuce leaves. Top with the remaining toast slices. Cut in half and serve.  

 

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Herbed Potato Salad without Mayonnaise

  

 Ingredients:

3 pounds Small Red Potatoes – scrubbed, washed and quartered

2 tbsp Granulated Sugar – PLUS a pinch for dressing

4 tbsp White Wine Vinegar – DIVIDED

as needed Kosher Salt & Ground Black Pepper

½ Cup Extra Virgin Olive Oil

2-3 cloves Garlic – minced

2 tsp Dijon Mustard

¼ – ½ tsp Crushed Red Pepper Flakes – to taste

½ Cup Fresh Parsley – gently packed & chopped

¼ Cup Fresh Dill – gently packed & chopped

3 tbsp Fresh Cilantro – gently packed & chopped

4 whole Scallions (green part only) – thinly sliced (about ½ cup)

3 whole Ribs Celery – finely diced (about 1 cup)

1 small Red Onion – finely diced (about ¾ cup)

 

Preparations

Boil the Potatoes: Add 2 ½ quarts of COLD water to a large saucepan or pot. Then, add the cut potatoes and bring the water to a gentle boil over high heat (SEE NOTES).

Once boiling, add 2 tablespoons of salt, 2 tablespoons of sugar, and 2 tablespoons of vinegar to the water. Immediately reduce the heat to maintain a simmer. Let the potatoes simmer, stirring occasionally, until they're fork tender, about 10-12 minutes. Remove the pot from the heat, drain the potatoes in a colander, and then transfer the warm potatoes to a large mixing bowl. Meanwhile, Make the Mayo-Free Vinaigrette Dressing: To a small bowl, add the oil, garlic, remaining 2 tablespoons of vinegar, Dijon, and crushed red pepper flakes, along with a generous pinch of sugar. Season with 3/4 teaspoon of kosher salt and ¼ teaspoon ground black pepper.  Then, grab a whisk and vigorously stir until all the ingredients are emulsified and fully combined. Add in the fresh parsley, dill, and cilantro. Whisk again until fully combined. Taste the herb vinaigrette dressing and adjust to suit your personal taste before setting it aside.

Toss the Potato Salad with Dressing and Herbs: Drizzle half of the dressing over the warm potatoes and gently toss to combine (SEE NOTES).

Add in the scallions, celery, and red onion. Then gently toss the potato salad again. Next, taste the potato salad and adjust as you see fit, adding more dressing if the potatoes seem dry, salt and pepper for overall flavor, and herbs for freshness. Then, gently toss the potatoes again.  Serve The No Mayo Potato Salad: Serve the herb potato salad warm, at room temperature or chilled, depending upon your personal preferences. Serving Warm: For the best flavor, let the no-mayo potato salad sit out on the counter for 10 minutes before serving – this gives the flavor a chance to marry and meld. Serving at Room Temperature: Follow instruction above; however, let the herb potato salad sit at room temperature for 20-30 minutes. (Do not leave the potatoes salad at room temp. for more than 2 hours.) Serving Chilled: Store the potato salad in the refrigerator. Remove the salad from the fridge and let sit at room temperature for 20-30 minutes (Note: You want the potatoes to be chilled, not freezing cold). Gently toss the herb potato salad before serving. 

Notes

Potatoes: Waxy potato varieties, such as Yukon, baby, and fingerling potatoes work great. Just be sure to check on the potatoes while they’re boiling as the cooking times may vary. 

Boiling potatoes: Make sure you simmer the potatoes – don’t continuously and harshly boil the potatoes or they will be more susceptible to falling apart and becoming mushy.

Dressing potatoes: Be sure the potatoes are still warm when you toss them with the dressing. Warm potatoes will soak up the dressing much better than cool potatoes.

Storage: Potato salad can be kept in an airtight container in the refrigerator for up to 4 days.

 

 

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Minestrone Soup

  

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 stalks celery, diced
• 2 large carrots, sliced
• 1 medium (or 2 small) potatoes, diced into ½ inch cubes (about 1 cup diced potatoes)
• 1 (28 ounce) can fire roasted crushed tomatoes
• 1 (15 ounce) can kidney beans, rinsed and drained
• 6 cups vegetable broth
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• 3/4 tsp salt, plus more to taste
• Freshly ground black pepper
• 8 ounces green beans, trimmed and cut into 1 inch pieces
• 4 cups spinach
• 4 ounces elbow noodles, small shells or fusilli, gluten free if desired
• For serving:
• Freshly grated Parmesan
• Garlic bread or crostinis

 

Preparations

• Add olive oil to a large pot or dutch oven and place over medium high heat. Add in diced onion, celery, sliced carrots and potatoes. Saute for 3-5 minutes or until onions soften. 
• Next add in crushed tomatoes, kidney beans, vegetable broth, Italian seasoning, red pepper flakes and salt and pepper. Cover and cook on medium low for 10-15 minutes. 
• Next stir in the green beans, spinach and pasta. Cook uncovered for 8-12 more minutes or until pasta is al dente and green beans are tender. Pour into a bowl and serve with Parmesan cheese on top. I also like to serve mine with garlic bread, crostinis or crackers. Personally I think soup makes amazing leftovers and is even more delicious the next day. To make vegan: simply leave the cheese off the top or use your favorite vegan Parmesan.  

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Kale Apple Smoothie

 

Ingredients

• ¾ cup chopped kale, ribs and thick stems removed

• 1 small stalk celery, chopped

• ½ banana

• ½ cup apple juice

• ½ cup ice

• 1 tbsp fresh lemon juice

Directions

1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.

2. Blend until smooth and frothy. 

    

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