This nourishing and hearty soup was inspired for my mother who just underwent major surgery. She needs easily digestible, protein rich and comforting foods. This soup fits the bill. Feel free to get creative with some spices and truly any other veggies that appeal, cauliflower, broccoli or zucchini would be divine. Whether you do it by the book or add your own twist, your and your loved ones are sure to feel it’s healing nature…be sure to cook it with a lot of love…always. Healing Creamy Vegetable Miso Soup
3-4 Tablespoons coconut oil
1 medium red onion, medium dice
4 cloves garlic, chopped
2 inch piece of ginger, tough ends removed and chopped
2 large parsnips, unpeeled and roughly chopped
3 medium carrots, rough chopped
2-1/2 pound acorn squash, seeded and cut into 3/4-inch cubes (leave skin on)
1 cup lentils, brown green or red
8 cups vegetable or chicken broth*
1 can coconut milk, full fat
1/2 pound of firm tofu
1/2 cup miso paste, white, yellow or brown**
1 small bunch of cilantro
I just love myself some miso! Especially the white or the yellow flavors as they are sweeter and have less salt than the brown or red varieties, in fact I could almost drink the dressing for this Kale & Sweet Potato Salad with miso ginger dressing. Miso not only has a lovely umami flavor that adds depth to soups, births, salads, desserts and main dishes, it also helps to protect the body from radiation, cancer, air pollution, and environmental toxins. And it is wonderful digestive aid and protein source, bonus!
I also particularly like kale salads not only for their nutrient value but almost more so because it doesn’t get soggy as it sits like other greens and almost gets better when it is leftover. You can use this recipe as a template and add pretty much anything you want, but pay attention to the mixing technique- you don’t want to add somethings soft before you have incorporated the dressing (read on, you will see what I mean). Double up the batch and take some to work with you the next day for lunch. For a hearty, vegan or paleo meal you can even make it a meal by adding some beans, quinoa, brown rice, nuts, seeds or other protein, the sky’s the limit!
Kale & Sweet Potato Salad with Miso Ginger Dressing
1 large bunch Tuscan or curly kale
1 small sweet potato or yam, skin removed and peeled into ribbons with a potato peeler
2 cups thinly sliced red cabbage
1 medium red bell pepper, julienne
1/2 bunch of green onions, sliced thin
1/4 cup sweet white or yellow miso, at room temperature*
1/4 cup freshly squeezed lemon juice
3 Tablespoons coconut oil
1 Tablespoon maple syrup or raw honey
3 Tablespoons fresh ginger, finely minced (about 2 inch piece)
1 large clove garlic, finely minced
2 Tablespoons water
1 teaspoon salt, or to taste
Makes 4-6 servings
Remove the dark green leafy parts of the kale from the stems and set aside. Gather the stems into a pile with one hand and- thinly slice the stems into 1/8 inch rounds and add to a large salad bowl. Cut the leafy parts into strips to about 1 inch. If the leaves are very large and wide then cut them in half the long way and then proceed, adding the leaves to the bowl as you go. Add the remaining ingredients for the salad to the bowl and set aside.
Place all of the ingredients for the dressing into a bowl and whisk well to combine. If you coconut oil is very solid you will want to warm gently on the stove before adding to the dressing. If you want to make a double or triple batch of the dressing you can put all the ingredients in a blender and been on high until smooth- no warming necessary.
Pour the dressing over the kale salad and toss very well with clean hands, massaging the leaves to help the marinating process. Don’t be gentle here, your really want to crush the leaves to soften and help the marinating process. Taste and adjust salt and lemon if necessary. You can serve immediately but also great leftover!
Tips & Notes~
Add some shaved carrots, yellow beets, avocado or some chopped up nuts. If using avocado, add after you massage the dressing into the kale.
Miso: Found in the refrigerated section of many grocery stores. The white and yellow kinds are more mellow in flavor. If you can only find the red or brow you can decrease the amount to 2 tablespoons. Miso helps to protect the body from radiation, cancer, air pollution, and environmental toxins. Also a wonderful digestive aid and protein source.
My most favorite all time amazing snack. They are spicy, crunchy, decadent and healthy all at the same time. Oh and they are easy too! Beware however…they are Seriously Freakin’ Addicting…
Spicy Nacho Kale Chips
1 large bunch curly or Tuscan kale, washed and very dry**
1 cup cashews (soaked in water for at least 6 hours, drained)
1 medium red bell pepper, seeded and roughly chopped
Juice of 1 medium lemon (2-3 Tablespoons.)
1/2 cup nutritional yeast
1/4 cup water
1 large clove garlic
1 teaspoon salt (or to taste)
1/2 teaspoon ground cumin
A good dash of cayenne pepper if you like it spicy
Servings depend on how much self control you have 🙂
Trim the toughest part of the kale stems, and cut or tear leaves into bite-size pieces. Fill a large bowl with water and place kale pieces in water. Swish the kale around so that any debris floats to the top. Drain, and dry completely in a salad spinner or with towels. Once dry, place kale pieces in a large bowl with enough room for mixing the kale with the cheese sauce.
To make cheese sauce~ combine all ingredients for the sauce in a high-powered blender or food processor and blend on high until smooth.
Combine cheese sauce and kale pieces, and use your hands to massage kale with sauce. (It’s fine if coating is uneven or if there are big globs of cashew cheese. In my opinion, the cheesy parts are the best part of the final product!)
Preheat oven to 200°F. Spread kale pieces on parchment-lined baking sheets and bake for about 1 hour. Remove form oven and flip and bake for another 1 1/2 hours or until crunchy. The curly kale will take a bit longer.
Tips & Notes~
**Completely drying washed kale pieces is an important prerequisite for yielding kale chips with maximum crunch factor. You can even washed the kale a day before and leave the pieces to dry overnight to ensure they are perfectly dry.
You can add any dry spices or even fresh herbs that you would like such as curry powder, chili powder, parsley, basil or rosemary.
3 Tablespoons coconut oil, ghee or olive oil
1 medium yellow onion, small dice
4 large cloves garlic, sliced thin
2 inch knob of fresh ginger, rough ends removed and finely chopped
1 heaping Tablespoon ground turmeric
1 Tablespoon coriander seed
2 teaspoons cumin seed
1 can of organic chopped tomatoes
1 can chick peas with the water
1 can Kidney beans, drained
1 can full fat coconut milk
salt to taste
splash of red wine vinegar or lemon juice if necessary
~makes 4-6 servings
Heat the oil in a high sided saute pan on high, add onions, garlic and ginger. Turn the heat down to medium-high and saute for about 5 minutes stirring occasionally. Add your spices and continue to cook for another 3-4 minutes, stirring frequently to keep the spices from burning, they should become quite fragrant. Add the tomatoes; juice and all, the chick peas including the liquid from the 1 can and the coconut milk. Turn the heat down to medium-low, cover and leave to simmer for about two hours, stirring occasionally. If too much of the liquid reduces you can add a splash of filtered water. (more…)
These rolls are the perfect snack, or even a light meal if you add something on the side. They are raw, full of super foods and incredibly delicious…one of my all time favorite recipes. I have requests from clients and for cstrings all the time and you will find the fixins in my fridge quite often. The best part is that you can get the veggies ready (except for the avocado) and roll to order, they will keep for 2-3 days covered with a damp paper towel and some plastic wrap.
Raw Nori Rolls
2 small carrots, julienne
1 medium zucchini, julienne
1 large cucumber, peeled, seeded and julienne
1 large red bell pepper, seeded and sliced thin the long way
1 large avocado, cut in half seeded and sliced the long way
About 2 cups red cabbage, thinly shredded
About 4 green onions, julienne
1/2 cup pickled ginger
1/2 bunch of cilantro leaves and stems, ends trimmed and picked into smaller pieces
Dipping sauce (recipe below)
Makes about 6-8 rolls
Fill a small dish with filtered water and set it next to your work station.Arrange all of the veggies on a plate or a cutting board. Lay the nori sheet (shiny side down) on a counter or cutting board with the wide side closest to you. Arrange veggies in a long line across one sheet of nori; starting with the carrots and moving down the list so that the ends of the veggies are hanging off the side of the nori wrapper.
Roll the nori up like a burrito while using your finger tips to pull the veggies toward you to keep the roll tight. When you get almost to the end; hold the roll with one hand and dip your finger in the bowl of water and wet the end of the nori sheet and quickly finish rolling. The water will make the sheet stick together.
Allow the roll to sit while you repeat with the remaining veggies. When you are finished; cut each roll into 6-8 pieces using a sharp knife. Turn them on their side so that the inside of the roll is facing up. Serve with the dipping sauce- recipe follows.
Tips & Notes:
Change up the veggies and cilantro and use some shredded lettuce, sweet potato (cut with a vegetable peeler) or red bell pepper.
Substitute the cilantro for some mint or basil.
If you do not plan to eat them all at once you can store the cut up veggies in a container in the fridge and then just grab a bit and quickly roll one up when you’re hungry! Cut the avocado at the last minute.
Nori~ is rich in vitamin A, protein, B vitamins, calcium, and iron…Yay!
Spicy Coconut Dipping Sauce
1/4 cup coconut oil
4 Tablespoons lemon or lime juice
2 Tablespoons ginger
1 medium clove garlic
4 medium dates or 2 Tablespoons honey
1 Tablespoon nama shoyu, soy sauce, Tamari, or amino acids
1 heaping Tablespoon white miso paste, optional
1 Tablespoon water
splash of Siracha or a bit of fresh chili pepper
Place in a blender and blend on high until smooth and serve as a dipping sauce or a salad dressing.
*Gluten-free folks: Please make sure the ingredients you are using note “gluten-free”. Items to watch for are the nori sheets, miso paste, and Tamari (gluten-free soy sauce).