CARAMELIZED BANANA AND ROASTED WALNUT CHIA PUDDING
There is nothing I love more then easy desserts that can be done ahead of time with only a few finishing touches to put together before serving. This dessert is exactly that. I say dessert, but I would eat this for breakfast without hesitation.
The chia pudding can be whipped up in minutes up to a few days ahead and the caramelized bananas and roasted walnuts are the last minute finishing touches that bring this dessert to a whole new level of deliciousness.
And let’s not forget that there is nothing more satisfying than eating a dessert that is not only delectable on your taste buds but equally healthy for your body.
WINNER!
What makes this dessert so healthy…
This dessert packs an obvious nutritious punch with potassium loaded bananas, but did you know that bananas are also believed to help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems?
No wonder it is one of the world’s most consumed fruit.
But what really makes this dessert a winner is the chia.
Chia started getting popular years ago and have since been considered a nutrition power house.
But do you know what makes these little white or black pearls so precious to our health?
Benefits of chia seeds
You may think that it’s their high content of omega-3 fatty acids (18%) – essential fats that are important for heart health and brain function.
Or their outstanding gluten free fibre content (chia’s 34% fibre is higher than that of flaxseeds or sesame seeds, and works out to be about 10g in two tablespoons, which would make a significant contribution to the 25–30g it’s recommended we consume daily).
Or simply because they are an excellent source of protein and extremely high in calcium – at 631mg per 100g (five times the level in milk).
If you believe any or all of these reasons are what makes chia seeds such a superfood, you would be totally right. But you would be missing one of the most important reasons why chia seeds are so good for you: it’s gel like effect!
That’s right!
The power is in the gel
The fact that chia seeds turn into this thick gel when combined with any liquid is what makes them so incredibly good for your body.
Chia seeds are able to hold up to 12 times their weight in water and if soaked for over 30 minutes, will form a gel. When in your stomach, this gel reaction forms a barrier and slows down your digestion to create a sustained release of energy.
They also help detoxify your body. When they are completely digested, chia seeds swell and absorb toxins in the body and cleanse the digestive tract. Their detoxifying properties also help improve the health and appearance of your skin, nails, and hair.
And last but not least, chia seeds also allow the body to absorb all fat soluble vitamins such as Vitamins A, D, E and K.
Not bad for a tiny little pearl!
And so what better way to enjoy such health benefits than in a dessert.
The caramelized bananas and roasted walnuts add just the right amount of decadence to make you feel naughty without taking away all the great health benefits. And if you are really pressed for time, simply skip the roasting part and top with regular walnuts.
I promise, it is just as delicious!
This dessert is a huge hit in our family, and is 100% toddler approved.
I hope you enjoy it as much as we do.
As always, I love hearing from you so leave me a comment and let me know how you enjoy eating chia seeds.
Love
Eloise
CARAMELIZED BANANA AND ROASTED WALNUT CHIA PUDDING
Prep time:
Cook time:
Total time:
Serves: 4
This easy make ahead dessert will sure become a family favourite.
Ingredients
1/2 cup balck chia seeds
2 cups coconut milk (the one in a can. I use the full fat version for a creamier texture)
6 drops of liquid stevia
1/2 tsp vanilla extract
2 medium bananas
1 Tbs vegan butter (I use Earth Balance)
1 Tbs brown sugar
1/2 cup walnuts
Instructions
Preheat your oven at 375 degrees.
In a large mixing bowl, add the chia seeds, milk, liquid stevia and vanilla extract.
Whisk together and set aside in the refrigerator for at least 1 hour but up to 2 days.
Once your oven is preheated, spread the walnuts on a baking sheet and roast in the oven for 10 mins.
Turn the walnuts after 5 minutes and check on them at the 8 minute mark to make sure they are roasting and not burning.
In the meantime, cut your bananas in thick 1 inch slices.
Set a saucepan on medium heat and melt the butter and brown sugar.
Add the sliced bananas.
Allow bananas to cook for at least 2 minutes before turning.
Take the chia pudding out of the fridge and pour in 4 bowls.
Decorate with the caramelized bananas and walnuts.
On my first ever Instagram post, a couple of weeks ago, I shared this picture of my creamy sweet potato risotto. In the caption, I mentioned that my blog would be up and running soon… Well “soon” took a little (a lot!) longer then expected. I am no techy by any stretch of the imagination and yet I was animate about setting this up, all on my own.
So after many failed attempts, a multitude of pages magically disappearing or mistakenly deleted and quite a few melt downs, I think I’ve succeeded…or at least I’m here, blogging, sharing with you guys a recipe I absolutely love. So in advance, and before we get to the recipe, I’d like to apologize if my site isn’t “perfect”. I’m still working on it. But my desire to start sharing all this deliciousness with you guys was stronger then my need for “blog perfection” so I hope my food will make up for my lack of technical talent!
So onto my recipe…
This creamy sweet potato risotto was inspired by an amazing meal I had at the Montreal’s Children Hospital Foundation Gala last June (you can read about it on my first Instagram post). The risotto I had that night was a squash risotto. It was perfectly creamy, luscious and oh so satisfying.
So the following week, I knew I had to make my own version of that risotto. I didn’t want to use squash because I wanted to make this recipe my own. Although butternut squash was a very tempting ingredient, I decided to make my key ingredient sweet potatoes.
I chose sweet potatoes for their earthy and creamy taste and texture. Sweet potatoes are also nutrition power houses. I remember in my hardcore fitness training days, sweet potatoes were on the menu every. single. day. And for good reason. When you train at that level, you need all the nutrients food can bring you.
According to the knowledgeable folks over at Organic Facts, sweet potatoes, or yams, are loaded with healthy vitamins, fiber, minerals, and proteins. The health benefits of sweet potatoes include their ability to help lose weight [hence being on most every fitness competitors menu], boost immunity, aid in digestion, treat asthma and bronchitis, control diabetes and help treat certain cancers. Sweet potatoes also help in treating arthritis and stomach ulcers.
Not bad for an orange little tuber.
I love using using sweet potatoes for another reason: my husband doesn’t like them… Well he likes them if they are cut into fries and come from this Irish pub not far from where we live! Loll. On the other hand, my 1 year old son Adriano and I, love them! Needless to say, I need to find sneaky ways to include sweet potatoes so my son and I can enjoy them without my husband minding so much. And a risotto is the perfect place to “hide” them as it a dish my Italian husband is quite found of. Winner!
The trick to this risotto, and to any risotto for that matter, is the gentle stirring. Stir, stir, stir…
Slowly, lovingly, gently, stir in small quantities of hot liquid into the rice. As the rice absorbs the hot liquid, the constant stirring releases all that starchy goodness that gives risotto its creamy identity. And from there, you can build layers of textures and tastes.
That’s where the addition of the creamy sweet potato comes in. To enhance the texture and creaminess of the risotto. And once all that texture has developed, I like to add an acidic component to my risotto, like the lime juice in this recipe. This brightens the taste of the dish and cuts through all that creaminess.
Trust me, you won’t miss any of the traditional ingredients found in risotto. And you won’t feel so heavy after your meal.
So without any further a do, here’s the recipe. I hope you guys enjoy it as much as my family and I did. And please, let me know what you think!
xx
Creamy Sweet Potato Risotto
Author: Elle
Prep time:
Cook time:
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Serves: 4
Creamy Sweet Potato Recipe
Ingredients
1 tbsp olive oil
½ cup sweet onion, diced
3 garlic cloves, minced
¼ tsp nutmeg
¼ tsp roasted ground ginger
1 cup Arborio rice (arborio rice is naturally gluten free)
3 cups vegetable stock, heated (I used homemade broth to make sure it’s gluten free. If using store bought, make sure you buy GF)
2/3 cup sweet potato, pureed or mashed
1 tbsp fresh lime juice
Fresh dill, to serve
Salt and pepper, to taste
Instructions
In a large saucepan, heat the olive oil on medium heat.
Add the diced onions, minced garlic, nutmeg and roasted ground ginger.
Stir the onions and garlic with the spices for 2 minutes or until onions are translucent. Make sure the garlic doesn’t turn brown as it’ll give a bitter taste to your risotto.
Add the arborio rice to the pan and coat the rice with the spice mixture.
Add 1/4 cup of the warm vegetable stock to the rice and stir until all the liquid is absorbed.
Repeat, 1/4 cup at a time, until all the vegetable stock is absorbed by the rice.
Add the sweet potato and continue stirring.
Turn off the heat and add the fresh lime juice.
Add salt and pepper to taste and garnish with some fresh dill.
Mushroom risotto will forever hold a dear place in my heart. Not only has it always been one of my favorite dishes, but it was also a star dish at my wedding. The hotel venue we chose for our reception actually has a designated chef who’s sole responsibility is to make heavenly delicious mushroom risotto. During our wedding, the DJ stopped the music and invited everyone to take a seat at their table when the risotto was served, so it could be eaten right away. A bit intense, I know. But that’s how seriously they take their risotto. It also goes to show just how seriously I take risotto, considering I went along with it.
I also thought the timing was pretty good since Valentine’s Day is tomorrow. And what could me more romantic then sharing a warm dish of creamy, rich, decadent risotto.
That being said, I have to say I have mixed emotions about Valentine’s Day. I like it and dislike it, for the exact same reasons.
I like the idea of having a single day dedicated to love and happiness. A day that brings us out of our routine and invites us to take a moment and remind the people in our lives that we love and care for them and that they are important to us.
I never though Valentine’s day was just for lovers/spouses/partners. I feel it’s a celebration of love for everyone in our lives: parents/friends/mentors… People that we share our lives with and who influence us in a positive way.
I also genuinely dislike Valentine’s Day because you have to show love on that one day. That one special day that is so commercialized and over advertised, making you feel like you need to do something special, and mostly extravagant, for that one person in your life. You can’t walk into any store right now and not be bombarded by expensive gift ideas, overpriced flowers, cards, chocolates… That, I don’t like.
Ok, rant over, back to my risotto.
Since I’ve never been a fan of going out for dinner on Valentine’s Day, I always try to make dinner a little extravagant. Jazz it up a little. Make it a little fancier without necessarily going overboard and leaving us with mounts of dishes to do afterwards.
Risotto fits that bill perfectly as it is rather simple to make and it only takes one dish. Or one pan to be exact.
Mushroom risotto also being such a beautiful reminder of our wedding, I felt it needed to be replicated this year.
The challenge was making it exclusively plant based while still getting that amazingly creamy mouth feel you get from a traditional risotto, that’s loaded with cream and parmesan cheese.
The secret is in the layers of flavours from the mushrooms. Umami.
From the rich mushroom broth used as the base of the risotto to the chunky pieces of portobello, porcini and white mushrooms sautéed in olive oil and garlic.
If you are pressed for time, you can buy already made mushroom broth in cube, powder form or even liquid form. But if you have a little extra time, I strongly suggest making your own mushroom broth. It’s easy and adds so much flavour to a dish.
My mushroom broth is a variation of Chef Michael White’s recipe over at Food & Wine. It is rich and flavourful and perfect for drinking on it’s own or in a recipe like this. The only differences are the addition of 2 more gloves of garlic (for 6 total gloves) and a 2 inch piece of ginger. I just love the added zing and brightness, ginger brings to the broth.
I also add a secret ingredient to my risotto. An ingredient that is not Italian at all. So this will be our little secret.
I add miso paste. Red miso paste. It gives this risotto so much flavour and an added boost of good for you nutrients.
Miso seems to bring out the umami even more in the mushrooms. I dissolve the miso paste in the mushroom broth before adding it to the rice. Amazing.
I promise, this mushroom risotto recipe won’t have you miss the heavy cream or the parmesan cheese.
If my Italian husband and his mom, gave it their seal of approval, I’m confident your family will enjoy it too.
The second key to a great risotto, after the stellar ingredients, is the cooking method. Risotto requires patience.
The liquid to rice ratio is anywhere between 1:3 to 1:4. I tend more towards the 1:4, because I find it gives a much creamier and smooth texture. So for each cup of arborio rice, I’ll add 4 cups of broth. You can also replace some of the broth with white wine. I choose not to because I feed this risotto to my toddler. But if you want to make this recipe for grown-ups only, you can easily replace 1/2 cup of broth with 1/2 cup of white wine.
When it comes time to cook my rice, I separate my broth in 4 parts, pouring only 1 cup at a time, stirring gently, waiting for all the broth to be absorbed before I add any more liquid.
I guess that’s why I consider this the perfect Valentine’s Day dish: it takes love, and time, and patience to make.
Leave me a comment and let me know how you guys have enjoyed this risotto.
xx
Luscious mushroom risotto
Prep time:
Cook time:
Total time:
Serves: 4 portions
This mushroom risotto is rich and creamy while offering you all the goodness of a plant based meal.
Ingredients
4 Cups sliced mixed mushrooms (I used portobello, porcini and white mushrooms)
1 Tbs. olive oil
1 spanish onion, diced
2 Tbs. vegan butter (I use Earth Balance)
2 Tbs. olive oil
1 Cup arborio rice
4 Cups mushroom broth
1 Tbs. red miso paste
1 tsp. fresh rosemary
Freshly cracker black pepper
Instructions
Add the olive oil to a deep pan set over medium high heat.
Add the mushrooms and sautée for 5 minutes.
Remove the mushrooms from the pan, add a dash of salt and return the pan to the heat.
Reduce to medium heat.
Add the vegan butter and olive oil.
Add the onion and cook for 3 mins.
Add the miso paste to the broth and stir with a whisk to dissolve the paste.
Add the arborio rice to the pan and stir to evenly coat the rice.
Add 1 cup of broth at a time, stirring frequently until the liquid is completely absorbed before adding more broth.
Risotto is done when the rice is still firm but cooked through and creamy, about 20 minutes.
Stir in the fresh rosemary, mushrooms and black pepper.
Let’s start with a little honesty this morning: smoothies are not my thing. I know, blasphemy, right. Who’s not crazy about smoothies especially smoothly poured in a bowl. Me! Don’t get me wrong, I eat/drink plenty of them, but they’re not really something I get excited about like say, banana pancakes or baked oatmeal. Smoothies are just an easy way for me to get plenty of fruits and veggies into a very convenient and portable container. Nonetheless, if I’m going to eat/drink one, it’s got to taste good and has to pack a serious nutritious punch. Hence this green smoothie. It’s loaded with fruits, veggies and my favourite two supplements.
As I mentioned in one of my earlier posts, protein is really important for me. My body functions best when I eat a higher amount of protein on a regular basis. So when I’m making a smoothie, I always add plant protein powder to the mix.
Frankly, I’ve tasted my fair share of chalky, clumpy, off flavoured, protein powders. But after many trials and errors, I’ve nailed it down to two brands that I really enjoy (I’m not endorsed by or affiliated to any of these brands, I just genuinely like the taste). Those two brands are VEGA Sport Protein (mocha or berry) and Genuine Health Fermented Vegan Protein (natural coconut).
Both these brands of protein blend really well, add great flavour to my smoothie and give me the protein boost I need. Here’s what they offer.
VEGA:
30 grams plant-based protein
6 grams BCAAs
1 billion CFU probiotics [bacillus coagulans]
Genuine Health Fermented Vegan Protein:
contains 20g of fermented dietary protein per serving!
is the first fully fermented protein which contributes to a healthy gut, overall good health & is easy to digest
is on-allergenic, soy free and contains a balance of all essential amino acids
Now for the second supplement.
Spirulina!
I can’t talk enough about the health benefits of spirulina. This stuff is gold. Green gold. Ok, I’ll admit, it does taste a bit…oceany. But when something packs that good of a nutritious punch, you work around the taste by camouflaging it with other goodies like frozen bananas and mangoes (like in this smoothie).
According to Stephanie Weeks over at Food Matters, “Spirulina is rich in nutrients, some of which aren’t found in the average daily vitamin. According to the FDA, the health benefits of Spirulina include significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron. Spirulina is a great source of B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and antioxidants. It also has essential amino acids (compounds that are the building blocks of proteins). In fact, protein makes up about 60 to 70 percent of Spirulina’s dry weight.” Booyah!
Now for those of you who want to pause here and get your mindful moment of the day break, just click here. We’re following up on our precious post and talking about time segments. For those of you who want to continue on with the recipe, keep reading. 🙂
The recipe I’m giving you is the basic recipe I use for my smoothies. You can add whatever else fruit and supplement you like. Other of my top supplement choices are maca, chia seeds, hemp seeds or açai powder. You can also spice it up with turmeric, cinnamon or nutmeg. All offer amazing health benefits and can give you the boost your body needs on a given day.
Let’s look at the health benefits of these nutritional jewels for a minute.
Supplements, herbs and spices
Maca: according to the handsome Dr. Axe, maca is a type of cruciferous vegetable native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black. Maca is rich in antioxidants, enhances energy, mood and memory, improves female sexual health, balances estrogen levels and boosts male fertility.
Chia seeds: according to the folks at Webmed.com, chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Hemp seeds: according to the amazing people over at Pure Healing Foods, hemp seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in hemp seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by hemp seeds provides sufficient, continuous energy throughout your day.
Açai: according to Organic Facts, açai berries come from the açai palm, widely found in the Amazon Basin. Açai berries can be a tremendously healthy addition to your diet and help to increase heart health, aids in weight loss, as well as aiding in health issues relating to your skin, digestion, allergies, immune system, and energy levels. Furthermore, research has shown it to be one of the best sources of antioxidants, an aphrodisiac, a brain booster, and a great weapon against premature aging, cancer, and unexplained fatigue or exhaustion. Açai berry is rich in vitamins and minerals. It contains vitamin A, E, and C. Amongst minerals, açai berries contain calcium, iron, potassium, and sodium.
These are all pretty amazing suplements if you ask me!
As for the spices mentioned, these are some powerful ones. Here’s a breakdown.
Turmeric: if you’re into healthy eating (which clearly you are!) then you’ve most certainly come across mounts of articles on the health benefits of turmeric and recipes ranging from turmeric lattes to Indian curries. According to Dr. Mercola, the health benefits of turmeric include an improved ability to digest fats, reducing gas and bloating, decreased congestion, and improved skin conditions such as eczema, psoriasis, and acne. More reported health benefits of turmeric include relief from joint pain, such as rheumatoid arthritis, reduced joint swelling, and greater range of motion when used regularly. It’s another case of the spice alone having similar effects to that of a prescription medication, but with fewer symptomatic downsides. Research also suggests that turmeric may be helpful in treating inflammatory bowel diseases, lowering cholesterol counts, protecting the heart, relieving indigestion, improving liver function, and even preventing Alzheimer’s disease. Cancer prevention and inhibited cancer cell growth –specifically cancer of the breast, colon, prostate, and lung, and childhood leukemia – are also on the list of possible benefits.
Cinnamon: cinnamon not only tastes amazing, it is also amazing for you. Going back to Dr. Axe, researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants are isolated. These compounds make cinnamon one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities.
Nutmeg: you can read about the health benefits of nutmeg in my previous post here.
As for the fruits, I find using a base of mangoes and bananas for my smoothies eases the taste of the spirulina. I
f the oceany taste of it doesn’t bother you, by all means switch up the fruits also and add strawberries or pineapples instead. Use whatever fruit you fancy or whatever is in season if you’re one of the lucky ones that lives in a warm climate all year round. Here in Montreal, not many fruits see the light of day during our brutal winter months!
I hope you guys enjoy this recipe. Leave me a comment and let me know how you’ve adapted it to your own tastes and nutritional needs.
xx
green smoothie
Prep time:
Total time:
Serves: 1 portion
This green smoothie is very adaptable to your taste. Instead of mangoes, you can add strawberries and ginger, a red delicious apple and some cinnamon or frozen pineapples and turmeric.
Ingredients
2 Cups coconut water (can use nut milk if you prefer)
1 Tbs spirulina
1 Tbs ground flax seeds
1 scoop plant protein powder
1 frozen banana
1/2 Cup frozen mangoes
1/2 Cup frozen spinach
Instructions
Put all the ingredients in a blender and blend until smooth.
Comfort food. Just saying those words you start salivating, as your minds drifts off, daydreaming of bowls of creamy pasta, giant chocolate chip cookies straight out of the oven, mounts of mashed potatoes smothered in rich gravy, warm apple crumble topped with ice cream melting on the sides. I’m making you drool aren’t I? Good! For me, comfort food comes in a bowl and requires only a spoon or a big slice a bread for eating. In short, comfort food is just this recipe: a thick, rich, savoury bowl of cheezy broccoli soup.
Often times when we think of comfort food, we think of unhealthy oreven dirty food. But my friends, I am here to tell you there is no need for such name calling. Comfort food can be just that, comforting and delicious and oh yes, totally nutritious. It’s all in the way you prepare the food and the ingredients you use. I refuse to feel guilty about the foods I eat or serve my family. Guilt and food just don’t go together in my book. Pleasure and food, do!
Following a plant based diet, I feel like I have an edge over others because my food is wholesome, natural and nourishing from the start. All I need to do really, is combine them in delicious, mouthwatering ways without adding too much of the unnecessary stuff. Like this soup for example, the main ingredients are:
potatoes – well hello vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. Oh and potatoes also contain a variety of phytonutrients that have antioxidant activity;
carrots – did anybody say beta-carotene and fiber. Carrots are also a good source of antioxidants, are rich in vitamin A, C, K, and B8, as well as pantothenic acid, folate, potassium, iron, copper, and manganese.
broccoli – let me see some hands for dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
Now that’s a pretty good start if you ask me! Add some soaked raw cashews, a little herbs and seasoning, some nutritional yeast for that cheezy flavour and you’ve got yourself a lip smacking, belly loving, soul satisfying meal.
Speaking of comfort, and before we move on to the recipe, let’s get into our little mindful moment of the day…
Mindful moment – your comfort zone
In my last post, I talked about the “accomplishment mindset” and how setting small tasks for you to accomplish everyday builds that positive mindset and sets you up to reach your higher, loftier goals.
Now I want to talk about your comfort zone.
What is a comfort zone? Well, according to the Cambridge English Dictionnary, a comfort zone is asituation in which you feel comfortable and in which your ability and determination are not being tested.
Deep down inside, you know that if you continuously stay within the confines of your comfort zone, you won’t achieve the greater goals you set for yourself. But how to move out of your comfort zone without feeling completely frazzled and overwhelmed only to eventually give up… This is key here.
It comes back down to your task list.
Once you’ve settled nicely into your three first tasks and you’ve maintained their daily application/practice for a set period of time (I generally use a rule of 2 weeks as I find it is a good indicator of my willingness to apply change. You can read this great article here on the 21 day myth), review them and see how you can push them a little further. This could mean to replace a task that has become easy or second nature by a more challenging task or increase the value/duration of a task.
Let me give you an example.
In my previous post I told you my three basic tasks after a life altering event: shower, brush teeth, meditate for 10 minutes. Once I new I was well enough to do those every day, I increased my meditation to 20 minutes and I replaced brushing my teeth (which luckily, became a habit again) with a 30 minute walk.
I can’t tell you the amount of times I did not want to go for a walk. It took every once of willpower out of me and sometimes, I needed to bribe myself. But I did it anyway, even at -30°C or in pouring rain. And that attitude reinforced my “achievement mindset”. Everyday, by choosing to follow through with my list of 3 tasks, I made my “achievement mindset” stronger. And it got stronger because I was willing to comfortably step out of my comfort zone. I say comfortably because I didn’t go for drastic changes. I didn’t say, well ok then, now that I shower everyday, I’m gonna start training for a triathlon! I kept it within a reasonable increment that challenged me but didn’t overwhelm me.
I encourage you to do the same. Once you’ve mastered the daily application of your first three tasks, review them and see how you can comfortably step out of your own comfort zone. And do not give up. There are greater achievements waiting for you…
And now, unto the cheezy brocoli soup recipe
This recipe calls for soaked cashews. Here are my two tips when it comes to soaked raw nuts:
when I know I’m going to make a recipe that uses them in the evening, I soak the nuts first thing in the morning as I get myself and my toddler ready for the day. Once we’re all ready, I drain the nuts and put them in a container in the fridge. And yes, I do set a timer in order not to forget.
soaked nuts freeze very well. When I buy raw nuts in bulk, I soak half the bag right away, allow them to dry on a sheet pan over paper towel, then pop them in a freezer bag. So when I need them, they are ready to go in no time and can be used straight out of the freezer.
I hope you and your family enjoy this comforting bowl of soup. Don’t forget to leave me a comment at the bottom of the post. And let me know if you are enjoying these little minduflness tips.
xx
Cheezy broccoli soup and your comfort zone
Prep time:
Cook time:
Total time:
Serves: 6-8 portions
This recipe is cheezy, luscious, delicious and nutritious. I used 1/2 Cup of nutritional yeast because we love a big cheezy flavour in our family but you can bring it all the way down to 1/4 Cup. This soup will also thicken up overnight so just add a little water or even some almond milk for a creamier taste, when you reheat it.
Ingredients
1/3 Cup raw cashews
2 Tbs. olive oil
1 red onion
4 medium yellow potatoes
2 medium carrots
2 broccoli heads
2 Cups of water
1 tsp paprika
3 tsp granulated garlic
1/2 Cup nutritional yeast
1 Tbs yellow prepared mustard
1 tsp Dijon mustard
4 Cups water
1 vegetable bouillon cube
2 tsp Himalayan salt
Instructions
Soak cashews in water for about 30 minutes to 1 hour. Drain and set aside.
Peel and thinly slice the onion, potatoes and carrots (it will cut down on your cooking time).
Wash the broccoli and cut into bite size florets.
In a large pot set over medium heat, add the olive oil and the onion. Cook for 3 minutes.
Add the potatoes, carrots and 2 Cups of water. Stir.
Bring to a boil and reduce to medium heat.
Allow to cook covered for at least 15 minutes. In the last 5 minutes of cooking, add the broccoli florets.
When vegetables are done and tender, remove most of the broccoli and set aside.
Remove the pot from heat, add the soaked cashews, paprika, granulated garlic and nutritional yeast and with a hand blender, blend the vegetable and nut mixture.
Once the mixture is blended to creaminess, add the 4 cups of water, vegetable bouillon cube and the two mustards.
Bring the pot back on to low heat and allow to simmer for 15 minutes.
Some of you that read my blog regularly (thank you loyal fans, I appreciate you so much!) have probably noticed that I haven’t posted a new recipe in a while. This New Year Resolution Soup is actually my first recipe since mid-December. A lot of things happened in the last month of 2017, which I’ll share with you in the coming weeks, but what I do want to share with you right now, other then this really yummy soup recipe, is the few additions I’ll be making to this blog.
2017 has not been a great year for me. Yes, great things have happened, because nothing is ever all bad, but in the whole, it’s been a rather difficult year. That being said, I have learned tremendously from the experiences and events of the past year and I’ve had to dig deep into my life long teachings to overcome the obstacles that were scattered across my path. And I want to share what these teachings with you.
I want to teach you and share with you the tools I’ve developed and used to turn these obstacles into opportunities or at least into manageable situations. I want to share these with you because I think you can greatly benefit from what I’ve learned over decades of practise. I think everyone is confronted with obstacles in their lives and everyone needs as many tools as possible to face them in order to bring happiness back into their life.
So as of my next blog post, I’ll be sharing with you these teachings, along with recipes. I’ll also be sharing with you additional tips on the mindfulness page of this blog so do go and check it out. This is all for you.
Some of you may be wondering what a food blog has to do with mindfulness and life lessons. Well let me tell you, it has everything to do with a food blog. How we choose to feed our bodies greatly impacts how we feel. And how we feel greatly impacts how we react (internally and externally). And how we react to life’s events greatly impacts our happiness. So yes, not only do I want to share with you tools on how to handle and face obstacles, but I want to do so in a holistic way that includes sharing with you delicious and soul nourishing recipes that I believe will serve you best to reach whatever goal you have.
And speaking of goals, this soup fits right in!
How many of you have made a New Year Resolution that relates to your health, be it eating more fruits and vegetables, eating less processed foods, making more home cooked meals, having a more healthy approach to food, loosing weight or maybe even going fully plant based… These are all very popular new year resolutions and they are all very noble. It’s putting them into practise in a consistent fashion that sometimes presents the greatest hurdle. But not to worry. This is why I’m here, creating recipes for you and this is why this soup was created for you in the first place.
2018 is all about reaching goals and thriving!
I always find that to stick to lifestyle changes relating to food or weight or health, you need to make these changes accessible and easily implementable into you life. If not, chances of success are slim. That’s why this soup bears its title: because it easily fits into your new year resolutions: it takes no time at all to make so it can fit into any busy family’s schedule, it’s plant based and loaded with vegetables like broccoli, cauliflower, leeks, celery and golden potatoes, green lentils for protein and plenty of fiber so its super healthy and will fill you up and leave you satisfied without weighing you down.
Winner!
I hope you guys enjoy this soup. Don’t forget to leave me a comment by clicking on the title and going to the bottom of that page and let me know what your new year resolution is.
New Year Resolution Soup
Prep time:
Cook time:
Total time:
Serves: 8 portions
This soup is loaded with vegetables, protein and fiber to fill you up and leave you fuelled and satisfied for the day.
Ingredients
1 head of cauliflower
2 heads of broccoli
1 leek
2 stacks of celery
1 yellow onion
1 garlic clove
4 small yellow potatoes
1 Cup dry green lentils
1 inch piece of ginger
1 tsp coconut oil
1/2 tsp tumeric
1 tsp Himalayan pink salt
2 vegetable stock cubes (non-GMO and no MSG)
6 Cups water
1 Cup cashew milk (can add almond milk instead)
Instructions
Wash and coarsely chop the cauliflower, broccoli, leek and celery.
Dice the onion and mince the garlic and ginger.
Wash, peel and cut the potatoes in little cubes.
In a large pot, set over medium high heat, melt the coconut oil.
Add the onion and garlic.
Cook and stir for 3 minutes.
Add the remaining vegetables, lentils and ginger and stir to combine with a wooden spoon.
Add the water, turmeric, salt and vegetable stock cubes.
Bring to a boil over high heat.
Allow to boil for 5 minutes.
Reduce to medium heat and cook covered for 15-20 minutes, until the lentils and vegetables are cooked.
Set aside and allow to cool for a few minutes.
With a hand blender, blend the soup to your liking (we like a bit of chunks in ours).
It will be thick.
Stir in the cashew milk (we like thick soups so 1 cup of cashew milk was enough for us but add more or less to suit your family’s taste)
I know what you guys are thinking… really Elle, Liquid Gold salad dressing, isn’t that a bit of an over exaggeration? It’s just salad dressing after all. Ahhh, but no my friends, it isn’t. This isn’t just some salad dressing and the title doesn’t only come from its golden colour. This is THE salad dressing. The salad dressing that will convert the non-salad-eaters into salad-cravers! Now, I’ll admit that I come from a very biased place: I love salads! Any kind of salads. Even the ones that don’t have a speck of green leaf in them. Chickpea salads, quinoa salads, asian rice salad, I love them all.
But I know not everyone is as excited about eating salad as I am. My husband for example, would never ask me to make salad for dinner. When I did, he’d happily eat it, but in our five years of being together, I had never heard him say: Babe, I’d love to eat a nice salad for dinner! Until now. Yes folks, the other evening, he asked to have a salad for dinner. VICTORY.
I’m pretty sure many of you feel the same about eating salad, or have someone in your family that is neither hot nor cold about salads. Or maybe you have someone that really dislikes salads altogether. Well, after many so-so attempts (you know those salad dressings that are good but don’t knock your socks off), I’ve managed to create this recipe. This one is for you my friends. The end goal: to turn your non-salad-eaters into salad-devourers (is that a word? not sure, but you get the idea!)
This salad dressing has other good things going for it: the two main ingredients are nutrition power houses. So not only do you feel good about eating the actual salad, but the salad dressing (which is usually the caloric/unhealthy downfall to many salads) enhances all those health benefits. And most importantly, for all of you busy folks out there, this salad dressing takes no time at all to make and can go over most any salad. I’ve tried it over lentil salad, brown rice and beet salad and plain mixed green salad. As a busy parent, anything that is quick and easy usually has my vote. If I can toss some leftover vegetables or whole grains or both, in a bowl, drizzle some awesome dressing over it and call it a salad to serve for dinner, that’s a winner in my book. And I promise, it’ll be a winner in your book as well.
So, what are those power house ingredients. The main, and my favourite ingredient for this salad dressing, is apple cider vinegar (ACV).
ACV can be used in endless tasks from washing windows to face toners to cake batter to weight loss and regulating blood sugar. The fermentation process and the “Mother” (cobweb like strands of protein, enzymes and friendly bacteria substance at the bottom of the vinegar bottle) are thought to give vinegar its health benefits. According to Dr. Mercola, vinegar is traditionally made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, giving it potent antioxidant, antimicrobial, and many other beneficial properties. Stellar ingredient, if you ask me.
The other ingredient is olive oil. Now there is a lot of debate out there on the health benefits of adding fats to your diet and how much of it. Some believe that no fat should be eaten while others believe high fat is the way to go. Peer reviewed scientific articles have been written and published on both sides of the spectrum and if this is a topic that is of interest to you, I encourage you to dig deeper into it. As for me, I’ve personally tested both ends of that spectrum and where I feel my best is somewhere in the higher end middle. Trial and error is the only way you’ll be able to determine what works for YOU.
Now onto the health benefits of olive oil.
What makes olive oil so good for you is it antioxidant content. It also boast a decent amount of vitamin E and K, which doesn’t hurt. The health benefits of olive oil include treatment of colon, breast cancer, diabetes, heart problems, arthritis, high cholesterol. It also aids weight loss, improves metabolism, digestion, and prevents aging. Not bad for an oil…
So yes, not only are you going to feel great about eating this dressing because of all its health benefits, but it’s also amazingly delicious. Aren’t you just craving this recipe now… Wait no more my friends, here it is!
Hope you guys love it. Don’t forget to leave me a comment by clicking on the recipe title on top of the page and leave me a comment at the bottom of the post to let me know what kind of salad you made to go with this dressing.
xx
Liquid Gold Dressing
Prep time:
Total time:
Serves: 8 portions
This salad dressing takes no time to make and will soon become a family favourite
Ingredients
1/3 + 2 Tbs Cup apple cider vinegar (use raw, unfiltered, unpasteurized ACV if possible)
1 Cup olive oil (use extra virgin olive oil if possible)
1 tsp Dijon mustard
1 1/2 tsp agave nectar
2 tsp tamari sauce ( i use gluten free tamari sauce)
1/2 dried origano
Instructions
Place all ingredients in a mason jar and give a good shake.
I know what’ you’re thinking. You’re thinking that fries have taken over my kitchen blog. And you are absolutely right! I’ve been craving these little golden gems like crazy these days so I’ve been experimenting with different kinds of fries. Monday was all about sweet potato fries (you can read the post here) but today, the spotlight is on polenta fries. Yes, you read that correctly, polenta made into fries. Divine!
One of the reasons fries have my heart is because they can be a very nourishing side dish or snack and they’re fun to eat, whether you’re a toddler or a grown up. Everyone loves fries. You can dress’em up any way you like, whether you’re the typical ketchup dipper or you wanna go fancy and dip them in guacamole or a spicy roasted red pepper sauce. We served them with the lather for dinner last night.
Actually, I shouldn’t say “we”, I should say my husband. Yup, that’s right, my husband made these for me for my birthday yesterday. He served them as an appetizer and if he hadn’t told me there was a main course coming after (fried tofu with sweet & spicy Asian inspired sauce over jasmine rice! That’ll be Friday’s post), I would have eaten the entire plate myself. Full disclosure, I did sneak the leftover fries with the red pepper sauce in my lunch bag because these fries were the bomb and make amazing leftovers!
The making of polenta fries is quite simple actually, although it does require a few steps. But please don’t shy away from this recipe just because of the multiple steps. They are totally worth it! And they don’t take much active time at all to make. Most of it is resting time where you can do other things. Time is precious my friends, remember Monday’s post!
The first step for these polenta fries is to actually cook the polenta, which takes no time at all. For these fries, my husband used a medium grain cornmeal. It’s the cornmeal I always have on hand because I find it gives just enough texture without being too grainy.
Once the polenta is cooked, just transfer it to a baking dish, covered in parchment paper, and spread it evenly. I recommended a 9X13 inch baking dish so the fries are long and lean. If you want chubbier fries, you can use a 9X9 baking dish instead but you’ll need to adjust your baking time and add a few extra minutes. After it’s cooked, the polenta needs to set in the refrigerator. If you can let them rest in the refrigerator for at least 30 minutes, that’s ideal.
Once the polenta is cool and set, cut into fry-like shape and pop them in the oven for 30 minutes (15 minutes each side – I also like to broil them for the last 1 min of each side to give the fries that golden crispy texture). Your polenta fries will come out of the oven.
Now before I give you the recipe for these beautifully golden and crispy fries, you know I’m going to share another mindfulness concept with you guys. And it actually has everything to do with an important step of making these fries: the resting time.
Just like polenta needs time to set to become beautiful fries, you also need time to “set” to become the best possible you. What I mean by that is this: you most likely lead a very busy life: you juggle a job, and maybe even 2 or 3 jobs; you take care of your children, a spouse, an elderly parent or your in-laws, maybe you foster animals; you take care of your home, do the laundry, dishes, meal prep, lunches for the next day; you try to keep everybody fed and clothes and clean and functioning. Everything you are, everything you have, everything you do, you give freely to everyone around you. But what about you? When do you have time for you? Where is the “setting” time for yourself in your day?
To continue reading on time “setting” for yourself, please join me here.
If you want to get to the recipe first before reading the mindfulness post, just scroll on down my friend.
Hope you guys enjoy these fries.
Don’t forget to click on the recipe title and leave me a comment at the bottom of the post to let me know what you served these delicious polenta fries with.
xx
Golden polenta fries
Prep time:
Cook time:
Total time:
Serves: 4 portions
Versatile, these polenta fries make a great side dish or snack.
Ingredients
3 Cups of water
1 vegetable broth cube
1 tsp dry oregano
1/2 tsp dry rosemary
1/2 tsp dry sage
1/4 Cup nutritional yeast
1 Cup medium size cornmeal
2 Tbs vegan butter (I use Earth Balance)
Instructions
Preheat the oven at 425 degrees.
Line a 9X13 baking dish with parchment paper.
In a large pot, bring the water to a boil.
Add the vegetable broth cube and herbs. Stir.
Whisk in the cornmeal, nutritional yeast and vegan butter.
Reduce the heat to medium.
Stir occasionally with a wooden spoon so the polenta doesn’t clump up.
The polenta will be ready when it starts pulling from the sides, after about 15 minutes of cooking.
Pour the polenta in the baking dish and spread evenly. Set aside.
When cool enough, put in the fridge for 30 minutes, to set.
Once the polenta has set, cut into stick shapes.
Spray a baking sheet with oil and arrange the fries so they’re not too crowded on the sheet.
Bake for 15 minutes on each side, with the last minute on broil.
A post on fries on a Monday? Yes, absolutely! Because not only is it my birthday today so I’m totally allowing myself to enjoy in all the foods I love eating but, these fries are actually good for you as they are not deep fried in not-so-good-for-you vegetable oil but instead, are lovingly baked in the oven and tossed in delicious spices. Yes my friends, this is how we do fries in our house… because we love them so much and we want to eat them often without all the bad stuff, or guilt, but mainly because we don’t want the bad stuff.
Now I don’t know if I’ve shared this with you guys before, but my husband is not a fan of sweet potatoes. Actually, he down right doesn’t like them. I know. You don’t need to say it. It’s pure craziness! Who doesn’t love sweet potatoes…well, that would be my husband. But since my son and I absolutely love them, I have to find a way to sneak these little gems in our food somehow. My previous post was exactly that: hiding sweet potatoes in a curry. But these fries, these fries, he will devour!
The secret: their crispiness. Sweet potatoes fries tend to be limpy and mushy. That doesn’t make for a very appetizing fry. You want a fry that’s crispy and can be dipped in whatever condiment of your choosing without folding in half. Now to get that crispiness out of a sweet potato, here are my two golden rules:
toss the evenly cut fries in some corn startch
crank up the heat in the oven
Now I know you may frown at the idea of adding corn starch to your fries but it is essential for crispiness. You can also use potato starch if you prefer. Adding a starchy coating will allow less moisture on the exterior of the fries hence more crispy fries.
You also want to roast your fries instead of baking them, again in the name of a crispy exterior. That’s why I crank up my oven to 425°.
There are other tricks out there that are used to make crispy sweet potato fries, like soaking them for 20 minutes or double soaking them or leaving them in the oven for 30 minutes after baking time. While all these methods are good and valid and will give you crispier fries, I find them too time consuming for me. Yes I want crispy fries, but no I don’t want to soak them twice and wait an extra 40 minutes before putting them in the oven for 30 minutes or waiting an extra 30 minutes after they’ve finished baking for 30 minutes. It boils down to a choice: what do I choose to do with my time…
Too often, people forget that time is a commodity, just like money. If you’ve heard it once, you’ve heard it a thousand times: time is money. But as often as we’ve heard it, few of us have actually internalized it and applied the concept to our lives. Time is as important as money with this singular difference: you can never get time back. Whatever time has passed, it’s gone. You’ll never get that hour, day or week back. So what you choose to do with your time is as precious if not more, then what you choose to do with your money.
If you spend $100 on something you don’t like, you can simply return it. We’ve all done it. We get carried away in the store, seduced by an attractive bargain or influenced by a really good sales pitch. And then we come home and realize we actually don’t want/need this and it’s a total waste of our money so we return it. But if you spend 1 hour of your time doing something that has no value to you, you can’t get that hour back. It’s gone. There’s no time store to get more time.
So as careful as you are with your money and you spend it wisely on things that you and your family will need or want, spend your time wisely on things that either make you better, happier or wealthier.
Now what does that mean. It means this: if it makes you happy to spend time in the kitchen, trying out different methods on how to make crispy sweet potato fries, then by all means do it, because you are in a positive mindset and you will gain something from your time: a sense of accomplishment, a learning experience that bettered your kitchen skills and an opportunity to be of service to your family (feeding them delicious fries). Now that is time very well spent!
But if standing in a kitchen trying to figure out which methods works best to make sweet potato fries is of no appeal to you then use this quick & easy recipe and spend your time doing something that will bring you one of those three things: make you better, happier or wealthier. So pop these starch coated fries in the oven and sit down to read a book on self improvement or exercise to a Zumba video on youtube if that’s something you fancy, spend time with your family/friends/pet, or work on that project you’ve been putting aside but that could bring in extra money for you.
However it is that you choose to spend your time, always remember the three golden rule: better, happier, wealthier.
Now on to those fries!
Don’t forget to leave me a comment in the comment section by clicking on the title and going to the bottom of the post. Let me know how you like to spend your time and how it fits into the three golden rules.
xx
tangy & crispy sweet potato fries
Prep time:
Cook time:
Total time:
Serves: 4 portions
Ingredients
4 whole sweet potatoes
4 Tbs cornstarch
2 Tbs olive oil
1 Tbs sumac
1 tsp garlic powder
3/4 tsp salt
1/2 tsp black pepper
Instructions
Crank up the oven to 425 degrees.
Peel the potatoes then cut in half, lengthwise, then in 1/4 inch wide sticks.
In a plastic bag, add the cornstarch.
Add the fries to the bag and give a good shake until all the pieces are well coated.
Shake off any extra cornstarch as you transfer the fries to a mixing bowl.
Add the olive oil and the spices.
Give a gentle stir with a wooden spoon to coat all the fries.
Cover a large baking sheet with parchment paper and spread the fries evenly. Do not overcrowd the pan.
Bake for 15 minutes then flip the fries and bake for another 15 minutes.
Some of you may look at the picture of this potage à la kale and dill and you start reading, you may think to yourself : “wait a minute, another soup recipe?” Yes, my friends, it is. And there are two very simple explanations for that:
a) I love soup… I mean, I love soup now. I used to hate soup growing up. Cant’ remember why, but I did. Needless to say, I don’t feel that way anymore. Not only do I love eating soup, I just as much enjoy making it, especially when it’s a quick and easy recipe like this one.
b) I live in Montreal. It’s winter. It’s humid cold (you know that type of cold that just gets into your bones through whatever and no matter how many layers of clothes you’re wearing. Yah, Montreal has that kind of cold). Soup warms you up. Period.
And today was particularly cold, although beautiful and sunny, so I thought it would be perfectly fitting to share this soup recipe with you, so you too can feel all warmed up from the inside out. This soup will not only warm you up, but will nourish every cell in your body with killer good-for-you-ingredients like kale, dill and russet potatoes.
Potatoes act as a great replacement for the typical cream in “cream” soups. It offers the same mouthfeel and velvety texture as cream. The key is to blend the soup very well. You don’t need an expensive blender (although that does help and saves a lot of time), most often, any blender will do. I often opt for my hand blender. It’s convenient and handy. But it does take me a bit more time to reach that smooth, velvety consistency I am looking for in a soup like this one.
But once all those delicious potatoes are pureed and blended with the other ingredients, it’s magic. This is plant power at it’s best my friends!
Speaking of plants and their incredible power, I bumped into an old acquaintance of mine the other day and as we were catching up on the important events of the past year or two of our lives, she asked me how I was able to “stay” vegan and not be tempted by my old food favourites like bakery style donuts, lasagna and California sushi roll.
It’s simple I answered: I have an anchor.
She looked confused. I don’t blame her. That wasn’t really a complete answer. An anchor. What does an anchor have to do with Italian baked pasta or fried pastries anyways? Well, actually, it has everything to do with it.
What I mean by “an anchor’ is something that is profoundly important to you, something that you value to your core, a belief, a love, a passion, a promise, that is embedded deep into your heart. So that whatever else is presented or offered to you and is in conflict with that anchor, that love, that passion, that promise, has no impact on you. Like the anchor of a boat. Once a boat’s anchor has been released to the bottom of the sea, the boat will not move. It will not falter. It will not waiver.
Before I decided to transition to a vegan diet, I knew I needed to define my anchor. I needed to identify why I wanted to adopted a plant based lifestyle, what is of the outmost importance to me in that regards and what would guide my decisions and be my rock in times of temptations. I don’t have those temptations anymore but I won’t sit here and tell you I didn’t have them at the beginning, because I did. I’m humane and it’s ok to feel those temptations. But I didn’t waiver. I didn’t falter. Because I had my anchor. Because I had taken the time to identify that anchor at the beginning of my journey. And that is what I encourage everyone wanting to embark on a journey, on any journey, on any path that is different then the current path: find your anchor. Find what speaks to you, find the true motivation for doing what you are setting out to do, find that Loce that will keep you grounded and steady.
Often times people mistaken “willpower” with “anchor”. I’ve often heard: “I don’t have the willpower to be vegan, I love (insert non vegan food here) too much” or “I tried the vegan diet but it was too complicated”. Nuclear science is complicated, quantum physics is complicated, eating a plant based diet is not complicated. But you do need your anchor from which you will source your motivation when it lacks and your willpower to say no to bakery style donuts (or whatever is offered to you that is not aligned with the path you have now chosen to follow) when offered to you.
Willpower without an anchor is not strong enough.
So that’s what I answered my friend: I am “still” on a plant based diet because I have an anchor…and because I make delicious soup like this one!
I hope you guys enjoy this soup and leave me a comment to let me know what your anchor is.
xx
Potage à la kale & dill
Prep time:
Cook time:
Total time:
Serves: 6-8 portions
This kale and dill soup is velvety and creamy. It’s also very versatile. If you don’t have any kale on hand, you can easily use collard greens or any other leafy green.
Ingredients
6 cups of water
2 cubes of vegetable broth
2 1/2 tsp cumin, ground
1 1/2 tsp coriander, ground
1 tsp coconut oil
3 large russet potatoes
6 cups of kale
1 medium red onion
2 garlic clove
1/4 Cup fresh dill
Salt & pepper to taste
Instructions
Peel the potatoes, remove the ribs from the kale and chop roughly, dice the onion, mince the garlic, chop the dill.
In a large pot, melt the coconut oil on medium high heat.
Add the onion and garlic. Cook for 3 minutes.
Add the water, vegetable broth cubes, cumin and coriander.
Bring to a boil.
Add the potatoes and cook for 10 minutes.
Add the kale and cook for another 8 minutes.
Remove the pot from the heat and add the dill.
Allow to cool for 10 minutes.
With a blender or handheld blender, blend the soup until smooth and velvety.
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