Springtime Minestrone Soup

For many here in the states the beginning of June is still the end of Spring, just inching it's way into Summer. But around here where we are already steadily over 100 degrees, it's already feeling like Summer. But so as not to rush into things, I decided to post this Springtime Vegetable Minestrone using some of the spring tender asparagus, tomatoes, peas, watercress and kale.

This is another easy recipe, as it uses the crockpot to slowly simmer the flavors all day long. People often think of the crockpot only in cold weather months but forget that it can come in just as handy for those busy warm weather days when you just don't want to be in the kitchen much.

Speaking of warm weather, I have to apologize for being a little light on the posts these last couple of weeks. It's this time of year when we first get into the hot temperatures that I always forget how it effects my health. It causes me a flare up that I knocks out my energy and makes me feel quite sick and every year I am always surprised. I guess I always think it's behind me when I improve in cooler weather. But sadly, not yet.

It's been hard for me to prepare and photograph the meals as I would like. Perhaps I may snap some more informal shots as I do for Instagram from time to time for the simple things. I'll experiment and see what you all think.

So for now, until I get my feet back under me, I will be leaning more toward easy and simple meals for a while. Lots of smoothies, salads, fruit, which is prefect for the summer months anyway but soup is still a perfect fit for highly nutritious no brainer meals.

So Super Soup Sunday is still on!

Springtime Minestrone Soup with Raw-mesean 

This recipe is adapted from Dr. Joel Fuhrman's website and member newsletter. I used the crockpot as suggested but this could easily be cooked on the stove in a soup pot for a shorter period of time.

Here is a combination of broth, water and carrot juice for the base. Kale, watercress and green peas up the nutritional quotient, while barley and cannellini beans make it a heartier more filling soup.

Tender asparagus, fresh tomatoes, carrots and onions round out the vegetables. The recipe called for thyme and oregano but I substituted an organic Herbs de Provence mix for a little more flavor with the garlic.

Raw-mesean is a nut based cheese substitute for parmesan cheese. Try it! I think you'll like it!

Ingredients:

1 small bunch of kale, tough stems removed and chopped

3 cups diced fresh tomatoes

1 15 oz can of low salt cannellini beans, rinsed well and drained (1 1/2 cup)

3 carrots, peeled if not organic and sliced

1 onion, diced

1/2 cup hulless barley (dry)

3 cups low sodium vegetable broth

2 cups of water

1 cup carrot juice

3 cloves of garlic, minced

1 teaspoon oregano, dried

1/2 teaspoon thyme, dried

1/4 teaspoon pepper

12 thin asparagus stocks

1 cup frozen organic peas

3 cups fresh watercress

Place everything except the peas, asparagus and watercress in the crock pot.

Cook covered on low for 6 hours.

Add the asparagus and peas and cook another 20 minutes or until asparagus is tender.

Add watercress until wilted.

Ladle soup up into bowls and dust the top with the raw-mesean or pass on the side in a bowl.

For the Raw-mesean:

1/2 cup almonds, (walnuts or even pine nuts work well too)

1/2 cup Nutritional Yeast- for that cheesy flavor

Pulse in a food processor until crumbly and resembling parmesan cheese in consistency.

Hearty Ginger Lentil Soup

Welcome to another edition of Super Soup Sunday!

I can't believe it's been a full week already but here we are. And what a week it was. I spent it helping an elderly neighbor who had a bad fall and ended up in the hospital. If you ever want a reminder of why it is so important to take care of our health now, at whatever age you are at, spend some time with a senior or for more of a reminder, spend time in a hospital where seniors are the majority. It is not a pretty sight. My friend is home now, and family has arrived from out of town to take over the care. But it has reinforced my resolve to not be dependent on our healthcare system and eat my veggies!

But enough about that. Let's talk food!

This recipe is another from Dr. Fuhrman's book, Eat For Health,

the same book I mentioned in the last post. It is also posted in his newsletters and on his member website at www.DrFurhman.com, which if I am loving! 

As a member on his site, I have access to a community that have been following this program and some for years and they have so much to share. There are some truly amazing success stories there. The other thing I really am enjoying is the direct access to Dr. Fuhrman for any questions I may have. His staff, including other MDs are readily available for input as well. Between them and all the previous discussions, webinars, podcasts, and newsletters just about every possible issue is covered in full. There are over 1000 recipes in there as well. It's a true wealth of information and well worth the monthly fee. If you are serious about regaining your health, and wanting to transition to a nutrient based way of eating, I would highly recommend it.

Now on to this delicious soup.

This Hearty Ginger Soup has already become a favorite in our house. 

It's very nutrient dense, flavorful, and as the name implies- hearty! I think it took me half an hour the other day to finish my bowl for lunch! Ginger plays a major roll, along with lentils, brown rice, sweet potatoes and a hefty amount of swiss chard, to name a few of the key flavors. Instead of vegetable broth, carrot juice is the liquid base, which just ups the nutrients as well as the flavor. I chose to purchase the juice to save some time but if you are game, juice the carrots yourself. 

Also it calls for Dr. Fuhrman's Veggie Zest, which is a no salt dried vegetable seasoning. You can use a substitute like Bragg's or Mrs. Dash but do not use the same amounts listed in the recipe. I tried this with Mrs. Dash on another soup and it was so full of pepper it was basically inedible. So I decided to break down and buy Dr. Fuhrman's Vegizest to get it right for future recipes, including this one.

This recipe requires some time for chopping so be prepared time wise. It's definitely worth it as I believe we got 12 big servings out of this recipe and it freezes well.

Ingredients:

8 cups carrot juice

4 cups of water

1 cup dried lentils ( do not soak)

1/2 cup uncooked brown rice

2 zucchinis, finely chopped

2 carrots, finely chopped

1 red bell pepper, finely chopped

1 onion, finely diced.

2 sweet potatoes, peeled and diced

2 bunches swiss chard leaves and stems, chopped

6 cloves garlic, peeled, minced and pressed 

3 tablespoons grated fresh ginger root
3 tablespoons Dr. Fuhrman's Vegi-zest or equivalent to taste. (thanks to reader Angie for catching this.)

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1/8 teaspoon allspice

1/2 cup fresh parsely chopped, for garnish

Place all but the sweet potatoes, swiss chard and parsley in soup pot. Bring to a boil then cover and simmer about 40 minutes.

Add potatoes and simmer another 15 minutes.

Add chard and simmer for 10 more minutes.

Serve topped with  chopped parsley.

Carrots and zucchini (I just realized I peeled the zucchini for some reason- not necessary.)

Grated ginger and garlic and cubed sweet potatoes

The recipe calls for Swiss chard but I'm a sucker for the vibrant colors of Rainbow chard. One of these days I'll have to make myself buy Swiss chard.

Final soup close up. Hope you give it a try. It's really worth it. 

Let me know if you try the carrots as a soup base and if you do the juicing yourself. 

Until next time,

 Eat Your Veggies!

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