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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Rye Berry and Carrot Salad

  

 

Ingredients

• 1 1/2 cups dried rye berries (see note)

• 2 bay leaves

• Kosher salt

• 1 pound small carrots

• 1 cup  almonds, roughly chopped

• 2 tsp whole grain or Dijon mustard

• 1 medium garlic clove, minced (about 1 teaspoon)

• 2 tsp juice from 1 whole lemon

• 2 tsp balsamic or sherry vinegar

• 3 tbsp extra-virgin olive oil

• 2 stalks celery, peeled, and thinly sliced on a bias

• 1/2 small red onion, thinly sliced

• 1/4 cup chopped fresh coriander leaves

• Freshly ground black pepper

Directions

1. Place rye berries in a medium saucepan and cover with water by 2 inches. Add 1 bay leaf and season heavily with salt. Bring to a boil, reduce to a simmer, and cook until rye berries are tender, about 30 minutes. Drain in a fine mesh strainer and run under cool water until well chilled. Discard bay leaf. Place strainer over a large bowl and let drain for at least 15 minutes.

2. While rye berries cook, place carrots and remaining bay leaf bay leaf in a large saucepan and cover with cold water by 1 inch. Season heavily with salt. Bring to a boil over high heat, reduce to a simmer, and cook until tender, about 10 minutes. Drain under cold running water and peel by rubbing skin off under running water. Cut carrots into 1- to 1/2-inch chunks on a bias. Set aside.

3. Toast almonds in a medium skillet over medium heat, tossing frequently, until nutty brown and dark in spots, about 5 minutes. Transfer to a bowl and set aside.

4. Combine mustard, garlic, lemon juice, vinegar, and olive oil in a large bowl and whisk to combine. Add drained rye berries, carrots, almonds, celery, onion, and cilantro. Season to taste with salt and pepper. Toss gently with your hands until the salad is coated in the dressing. Serve immediately or store in a sealed container for up to 3 days.

Notes

Wheat berries or barley can be used in place of rye berries. 

 

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