Organic Summer Bean Soup

Organic Summer Bean Soup* by Rose Kumar M.D.

Ingredients

  • 1 cup of white beans soaked overnight in 4 cups of water and 1 tablespoon of apple cider vinegar. You may use 2 12 oz cans of canned beans as well, washed and drained.
  • 1/2 cup of Farrow soaked overnight - OPTIONAL
  • 1 large white onion chopped
  • 4 cloves of garlic chopped and left at room air for 10 minutes
  • 2 12 oz cans of diced tomatoes or 6 medium tomatoes
  • 1 tablespoon of tomato paste
  • 2 carrots diced
  • 1/2 tsp kombu or Wakame flakes**
  • 4 cups of chopped kale or collard greens
  • 1/2 bunch parsley chopped
  • 2 tsp of salt
  • 6 cups water
  • 1 tablespoon apple cider vinegar ***
  • 4 tablespoons of olive oil
  • 1/2 tsp turmeric
  • a pinch of black pepper
  • a pinch of cayenne pepper or more to your liking
  • 1 tablespoon no salt seasoning
  • 1/8 cup nutritional yeast
  • 1 tablespoon agave nectar or jaggery
  • 1 lemon cut in wedges optional

Instructions

  1. Pour the oil in a dutch oven and heat it for 30 to 40 seconds. Add turmeric with a pinch of black pepper and heat for 10 seconds. Then add onions and garlic and cook till translucent. Decant water off the beans and place in a colander. Wash once more under water and add to the pot (or crock pot). Let cook for 1 and 1/2 hours or till beans are moderately soft (they should be al dente as they will cook for another hour with the remainder of ingredients except kale/collards/parsley. {If using a crock pot, you can put the remainder of ingredients in the crock pot except the kale/collards/parsley and turn on high for 6 hours}. Once beans are soft, add carrots, salt and spices as well as farrow and cook for another hour. Once all the ingredients are incorporated and the soup is thickened, add the kale or collards as well as any other vegetables you may want to like organic chopped red bell peppers, zucchini, or summer squash. Add the cider vinegar. Taste for salt and add more if needed. Add the chopped parsley and serve.
  2. A squeeze of lemon before eating this soup refreshes it. This is totally optional.

Recipe Notes

Make sure all of your ingredients are organic. It not only enhances flavor of your food but adds nutrient value with minimal to no hormone disruptors. **kombu and wakame are sea vegetables that add the 5th flavor called “umami” to food. This is a savory flavor that adds a depth of flavor and adds vitamins A,D,E,K, magnesium and vitamin B12 to your dishes. A little goes a long way so don’t overdo this or food will taste more salty and overpower the other spices in your dishes. *** apple cider vinegar when added to any soups or stews adds a depth of flavor.

Traditional Hummus

 

Traditional Hummus

Ingredients

  • 2 cups drained well-cooked or canned chickpeas
  • 1/4 cup tahini
  • 1/4 cup extra-virgin olive oil
  • 2 cloves garlic peeled, or to taste
  • 3/4 tsp Salt
  • 1 tsp ground cumin
  • 1 tsp paprika
  • Juice of 1 lemon plus more to suit your taste
  • Approximately 1/8 cup of hot water
  • Chopped fresh parsley leaves for garnish
  • Olive oil and paprika to drizzle and sprinkle on top

Instructions

  1. Place all ingredients except the last two in a blender or food processor and blend till smooth. Add enough hot water (approximately 1/8 cup) as it is blending for a smooth consistency to your liking. Place in a bowl and garnish and serve.

 

Creamy Arugula Soup

Arugula is a member of the super-food cruciferous vegetable family. Cruciferous vegetables (think Broccoli, cauliflower, Brussel sprouts, and arugula) are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant, and detoxifying properties.

We typically think to eat arugula raw in salads, but it is delicious in soups! Arugula has a peppery, fresh flavor and produces a light and refreshing summer soup.

Course Soup
Servings 4
Author Maryanne Riege, Certified Holistic Health Coach

Ingredients

  • 4 c vegetable broth
  • 1 Tbsp vegetable broth for sauting
  • 3 stalks celery chopped
  • 1 med onion chopped
  • 4 cloves garlic minced
  • 4 med parsnips chopped
  • 1 can coconut milk
  • 2 tsp sea salt
  • 4 c fresh arugila
  • pepper to taste

Instructions

  1. Heat the 1 Tbsp vegetable broth in a large pot over medium heat.

  2. Add onion and celery and saute for 5 minutes, or until tender.

  3. Add the garlic and saute another minute or so.

  4. Add parsnips, 4 cups vegetable broth, coconut milk, salt, and bring to a boil.  

  5. Once boiling, lower the heat and cover, letting vegetables simmer until the parsnips are tender (approximately 10 minutes).

  6. Add arugula and stir until wilted.

  7. Transfer to a blender and blend until smooth.

  8. Season with salt and pepper, to taste. Transfer back to pot and warm if necessary.

The Serving Size Secret You Must Know

How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?   Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?  Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

5 Tips to Kick Portion Distortion

  • Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  • Get enough water. Often we mistake thirst for hunger.
  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

GET EVEN HEALTHIER!

Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a health coaching consultation with me today—or pass this offer on to someone you care about!

June2018 Maryanne Riege, Certified Holistic Health Coach, works with adults and children age 16 and over assisting, supporting, &  directing people on their journey toward a healthy lifestyle and diet. Schedule an appointment by calling 262.695.5311.

Potato Salad with Avocado and Dill

 

Potato Salad with Avocado and Dill Recipe from Forks Over Knives Cookbook

Ingredients

  • 2 pounds small red potatoes
  • 1 large avocado
  • 2 teaspoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon smoked paprika
  • ½ teaspoon or less Herbamare seasoning or sea salt
  • teaspoons maple syrup or liquid sweetener
  • optional, to balance the acidic lemon and spicy mustard
  • Freshly ground black pepper
  • cup fresh dill packed and then chopped
  • ½ bunch green onions green part, sliced
  • 3 stalks celery trimmed and sliced
  • ½ white onion diced

Instructions

Instructions:

  1. Wash the potatoes and cut out any bad spots or eyes.
  2. Steam gently for about 10 minutes, until just fork tender through the center. Immediately run under cold water to prevent further cooking.
  3. For best results, refrigerate the cooked potatoes for about an hour. (This ensures they don’t fall apart when slicing.)
  4. Quarter the potatoes and peel if desired. Place in a large bowl.
  5. Peel and mash the avocado in a small bowl. Add the lemon juice, mustard, paprika, Herbamare or salt and maple syrup (if using), and stir into the avocado to create a dressing. Season with pepper to taste.
  6. Add the dill, green onion, celery, onion and avocado dressing to the potatoes. Toss gently until everything is coated. Tast test and adjust seasonings if desired.
  7. Serve the same day or refrigerate and serve the next day (as the avocado darkens and breaks down quickly).

Recipe Notes

Here’s a short YouTube link that illustrates the preparation of the recipe> https://www.youtube.com/watch?v=HqrDV5h9CPo

Almond-Chocolate Truffles

 

Almond-Chocolate Truffles

From: The How Not To Die Cookbook, by Michael Greger, M.D. & Gene Stone 

Servings 24

Ingredients

  • 1/3 cup chopped and pitted soft dates
  • 1/3 cup raw cashews soaked in hot water for 3 hours and then drained
  • 3 tablespoons almond butter
  • 1/2 cup unsweetened cocoa powder
  • 1/4 c date sugar
  • 1 2-3 inch piece vanilla bean, split and scraped or 1 teaspoon extract
  • Ground almonds for coating

Instructions

  1. Combine the dates and cashews in a food processor and process to a paste.
  2. Add the almond butter and process to combine. Add the cocoa powder, date sugar, and 1 teaspoon of water. Pulse until well combined.
  3. Pinch some of the mixture between your fingers to see whether it holds together.
  4. If it’s too dry, add a little more water, 1 teaspoon at a time, until the mixture can be shaped into balls.
  5. If the mixture is too soft, refrigerate it for 20 minutes or longer to firm up. If it’s still too soft, add a little more cocoa powder, 1 teaspoon at a time.
  6. Use your hands to shape and roll a small amount of the mixture into a 1-inch ball and transfers to a plate.
  7. Repeat until all the mixture has been rolled into balls.
  8. Place the ground almonds in a shallow bowl. Roll the truffles in the almonds until they’re coated, pressing on them if needed to cover completely. Transfer the coated truffles to a plate and refrigerate until firm before serving.

Recipe Notes

Note: If your dates are not soft, soak them in hot water for 20 minutes; then drain and pat dry before using.

Proven Benefits of Dark Chocolate

 

If you’re going to be eating chocolate, buy a high-quality dark chocolate that contains 70-85% cocoa and eat it in moderation…

High-quality dark chocolate (serving size 100g or 3.5 oz) contains:

  • 11 grams of fiber
  • 67% of the RDA for iron
  • 58% of the RDA for Magnesium
  • 89% of the RDA for Copper
  • 98% of the RDA for Manganese
  • It also has plenty of potassium, phosphorus, zinc, & selenium
  • Lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity
  • Has shown a drastic reduction in heart disease risk, for people who consume the most chocolate
  • Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage.

Homemade Cilantro Chutney

 

This Chutney is typically served with an Indian meal as an antioxidant and a digestive. Cilantro is a powerful detoxifier and chelator. You will feel its powerful effects after you eat it.

Ingredients

  • 2 bunches chopped cilantro
  • 2 cloves chopped garlic
  • 5-6 raisins
  • 1 tsp lemon juice
  • 1/4 tsp salt

Instructions

  1. Blend in blender or food processor.
  2. Serve as a condiment with lentil soup or Dal

Roasted Beet Hummus

 

Roasted Beet Hummus

Here’s a very popular middle eastern bean that used in hummus recipes. It’s the garbanzo bean! Aka - chickpeas. Eating this colorful hummus is a great way to take advantage of beet root’s anti-inflammatory properties, the bean’s fiber and concentrated source of protein.

Author Maryanne Riege, Certified Holistic Health Coach

Ingredients

  • 2 medium beets (or 1 large)
  • 1 can (16oz) chickpeas, unsalted
  • 1/4 c lemon juice
  • 3 clove garlic
  • 3 T tahini
  • salt and pepper to taste

Instructions

  1. Rub beets with a small amount of olive oil, wrap in foil and roast at 375 until very soft.

  2. When beet is cool, slice and add to food processor and blend to desired texture. (A hand mixer will work as well)

  3. Add remaining ingredients to beets.

  4. Serve drizzled with olive oil (optional). 

Recipe Notes

This can also be used for wraps and as a veggie dip!

Healing Masala Chai

 

Healing Masala Chai

In India, we boil loose black tea in the spice water for a few minutes with sugar and milk, then strain it before drinking. 

Ingredients

  • 8 cups of water
  • 2 tablespoons coriander seed
  • 2, 2 inch sticks of cinnamon
  • 1/8 cup of peeled and chopped ginger
  • 1 tablespoon of crushed cardamom pods
  • ½ tsp vanilla
  • ¼ tsp black pepper
  • 5 cloves

Instructions

  1. Boil all ingredients for 20 minutes once water begins to boil.
  2. Serve with a tsp of honey.
  3. You may add a black tea bag, steep for 2 minutes and then add the milk of your choice.