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Creamy Shiitake Soup
from
Christina Cooks Everything you always wanted to know about whole
foods but were afraid to ask by Christina Pirello
1
yellow onion, diced
8
to 10 dried shiitake mushrooms, soaked until tender and thinly
sliced
1/2
cup pearl barley, rinsed well
4
cups spring or filtered water
Sea
Salt
2
teaspoons barley miso
1/3
cup shelled hempseeds
2
to 3 scallions, thinly sliced on the diagonal, for garnish
Place the onion, shiitake mushrooms and barley in a soup pot with
the water and a pinch of salt. Cover and bring to a boil over
medium heat. Reduce the heat to low and simmer for 35 minutes.
Remove a small amount of broth and use to dissolve the miso.
Stir the miso mixture into the soup and simmer, uncovered, for 3 to
4 minutes to activate the enzymes in the miso. Stir in the
hempseeds and serve, garnished with the scallions.
Serves 4-5
Soy Sausage and Lentil Salad
from
Christina Cooks Everything you always wanted to know about whole
foods but were afraid to ask by Christina Pirello
1-inch piece kombu (edible kelp)
1
cup lentils, rinsed well
3
cups spring or filtered water
Soy
sauce (or Bragg'sTM Amino Acid)
2
tablespoons extra-virgin olive oil
2
cloves fresh garlic, thinly sliced
1
red onion, diced
Sea
salt
1
carrot, diced
1
stalk celery, diced
1
cup diced butternut squash (optional)
Grated zest of 1 lemon
6
ounces vegan soy sausage, sliced into 1-4 inch thick rounds
1/2
cup organic unsweetened apple juice.
4-5
leaves kale, steamed until bright green and cut into bite-sized
pieces.
Place the kombu in a heavy pot and add the lentils and water.
Bring to a boil, uncovered, over medium heat. Boil for 5
minutes. Cover and reduce the heat to low and simmer the beans
until just tender, about 45 minutes. Season to taste with soy
sauce (or Bragg's) and cook for 5 minutes. When the lentils
are done, drain off any remaining liquid, discard the kombu and set
the lentils aside.
Place the oil, garlic and onion in a deep skillet over medium heat.
When the onion begins to sizzle, add a pinch of salt and sauté for 1
to 2 minutes. Stir in the carrot, celery, squash (optional),
lemon zest and a light seasoning of salt and sauté for 2 minutes.
Spread the vegetables evenly over the bottom of the skillet and lay
the sausage rounds on top. Add the apple juice, season to
taste with salt, cover and cook for 3 to 4 minutes. Remove the
cover and allow any remaining liquid to reduce to syrup.
To
serve, arrange the kale on a serving platter, spoon the lentils over
the kale and spoon the sausage mixture over the lentils.
Serves 4-5
Miso Soup with Sautéed Greens
from
Christina Cooks Everything you always wanted to know about whole
foods but were afraid to ask by Christina Pirello
2-inch piece wakame
(Kelp), soaked until tender
4 dried shiitake
mushrooms, soaked until tender
Spring or filtered water
1/2 yellow onion, cut
into thin half-moon slices
1 carrot, cut into thin
oblong slices
2 teaspoons barley miso
3 to 4 leaves kale or
collard greens, rinsed well
1 tablespoon extra-virgin
olive oil
1/2 red onion, finely
minced
1/4 roasted red bell
pepper, peeled, seeded and sliced into thin ribbons
Drain the wakame, reserving the soaking water, and slice into
bite-size pieces. Drain the mushrooms, reserving the soaking
water, and slice into bite-size pieces. Place the wakame,
mushrooms and all the soaking water in a medium soup pot. along with
enough additional water to equal 4 cups. Cover and bring to a
boil over medium heat. Add the yellow onion and carrot, cover
and return to a boil. Reduce the heat to low and cook until
the carrot is tender, about 6 minutes. Remove a small amount
of broth and use to dissolve the miso. Stir the miso mixture
into the soup and simmer, uncovered, for 3 to 4 minutes to activate
the enzymes in the miso.
While the soup simmers, slice the greens into small pieces.
Place the oil, red onion and bell pepper in a small sauté pan and
place over high heat. When the vegetables begin to sizzle,
sauté for 1 minute. Stir in the greens and sauté until just
wilted, about 2 minutes.
Serve Immediately.
Serves 2-3
Spicy Lentil Soup
from
Christina Cooks Everything you always wanted to know about whole
foods but were afraid to ask by Christina Pirello
2 tablespoons
extra-virgin olive oil
2 cloves fresh garlic,
finely minced
1 small yellow onion,
diced
Sea Salt
1 carrot, diced
optional- 1 small sweet
potato, diced
1 small dried red chile,
crushed
1 teaspoon ground cumin
1 teaspoon turmeric
1 cup green or brown
lentils, sorted and rinsed well
1 bay leaf
4 cups spring or filtered
water
2 teaspoons white miso
2 sprigs fresh basil,
finely minced
Place the oil, garlic and
onion in a soup pot over medium heat. When the onion begins to
sizzle, add a pinch of salt and sauté for 2 minutes. Add the
carrot, (sweet potato) and another pinch of salt and sauté, stirring
occasionally until shiny with oil. Add the chili, cumin and
tumeric and stir well. Add the lentils, bay leaf and water,
cover and bring to a boil. Reduce the heat to low and simmer
until the lentils are quite soft, about 45 minutes. Remove a
small amount of broth and use to dissolve the miso. Stir the
miso mixture into the soup, remove the bay leaf and simmer the soup,
uncovered, for 3 to 4 minutes to activate the enzymes in the miso.
Stir the basil into the soup and serve immediately.
Serves 5-6
Organic
Spinach and Strawberry Salad
Contributed by Earthbound Farms
2-3 ounces of fresh
Organic Spinach leaves
1 ripe Avocado sliced
1/2 pint of fresh Organic
Strawberries sliced
4 stalks of Heart of Palm
sliced (optional but oh so yummy)
1/2 cup Pecans roughly
chopped
2 tsp Honey
1 tsp Dijon mustard
1 tsp Red Wine Vinegar
2 tsp Extra Virgin Olive
Oil
1. Arrange spinach,
avocado, strawberries, heart of palm, and pecans onto 2 salad
plates.
2. Whisk together honey,
Dijon mustard, vinegar, and olive oil until combined. Pour
over salads and season with salt and pepper. 2 Servings
Asparagus
Salad with Sesame Miso Dressing
Contributed by Michael Frei for Charlie Baggs Inc.
1 pound asparagus briefly cooked
in salted boiling water, and cooled rapidly in salted iced water,
drained in a colander and sliced into 3 inch pieces
3 ounces extra virgin
olive oil
1 oz lemon juice
1 oz Shiro (white) miso
salt, black pepper, and
sesame oil to taste
Toss the asparagus in
enough dressing to just coat them. Serve stacked neatly like a
log home and garnish with sesame seeds and fresh chives.
Marinated Olives
From Low-Gi Vegetarian Cookbook by Rose Elliot
9oz mixed unstoned olives, including kalamata and green Queen olives
pared zest of 1 organic orange
1 large garlic clove, thinly sliced
1/4 teaspoon dried red chili flakes
1/2 teaspoon coriander seeds
1/2 teaspoon fennel seeds
1-2 tablespoons chopped flat-leaf parsley
2 tablespoons freshly squeezed orange juice
2 tablespoons fruity olive oil
Put the olives into a bowl with all the other ingredients and mix
together. Leave for at least 1 hour-longer if possible-for the
flavors to mingle.
serves 4
Black-Eyed Hummus
from
Christina Cooks Everything you always wanted to know about whole
foods but were afraid to ask by Christina Pirello
1/2 cup dried black-eyed peas. sorted and
rinsed well
2 cups spring or filtered water
1 bay leaf
3 tablespoons extra-virgin olive oil
3 tablespoons sesame tahini (sesame "peanut"
butter)
1 clove fresh garlic, minced
Generous pinch ground cumin
Generous pinch chili powder
Juice of 1/2 lemon Sea salt
2-3 sprigs fresh flat-leaf parsley, finely
minced
Serves 4-5
Green Pea Soup with
Mint
From Low-Gi Vegetarian Cookbook by Rose Elliot
2ib packet of frozen petit pois, or podded fresh peas if available
1 large onion, roughly chopped
6 garlic cloves
To Finish 3-4 tablespoons
thick plain yogurt fresh
mint leaves
Put the peas into a saucepan with 2 pints water, the onion and
garlic. Cover and simmer for 10-15 minutes, until the onion
and garlic are tender.
Whiz in a food processor until pureed, then return to the saucepan.
Thin, if necessary, with a little more water and season with salt
and freshly ground black pepper. Reheat, then ladle into
bowls, top with a swirl of yogurt, a grinding of black pepper and
mint leaves, and serve.
Serves 4
Little Gem, Chicory and Watercress
Salad
From Low-GI Vegetarian
Cookbook by Rose Elliot
2 Little Gem Lettuces 2
heads of chicory bunch or
packet of watercress
For the Mustard Vinaigrette
1 teaspoon Dijon mustard
1/2 garlic clove, crushed
1 tablespoon red wine vinegar or cider vinegar
3 tablespoons olive oil Cut the lettuces into thick wedges-six or
eights-right down through their stems. Remove the outer leaves
from the chicory, then cut the hearts into quarters or eights.
If you're using bunched watercress, remove the thickest part of the
stems. Wash all the leaves and shake dry, then heap them up on
a serving dish or put them into a salad bowl. For the vinaigrette,
put the mustard, garlic, vinegar and a little salt into a bowl and
mix with a fork or small whisk, then gradually whisk in the oil.
Season to taste. To serve, drizzle the vinaigrette over and around
the salad, and grind some black pepper coarsely over. Serves 2-4
Simply Asparagus Soup
Contributed by Earthbound Farms
Pure and unadulterated asparagus flavor. This delicate soup
should be a vibrant green color, so take care to heed the ice bath
directions. If you want texture, cook some extra asparagus
that can be chopped and added to the finished puree.
1-1/2 lb. Earthbound Farm organic asparagus
1 tsp. salt
freshly ground organic peppercorns
2 Tbl. organic cream, optional
Wash asparagus and cut off bottom 2 inches of stems. Place
these ends in a pan with 3 cups of water and cook until tender.
Drain, reserving water, and plunge asparagus into an ice bath to
stop the cooking process. Place stems in a food processor and
roughly chop. Then put through a food mill to extract
puree.
Set aside.
Peel the asparagus stalks (a Good Grips peeler works perfectly for
this task), then steam until tender. Immediately plunge the
asparagus into an ice bath to preserve the spears' bright green
color. Puree in a food processor until smooth. For an
even silkier texture, pass puree through a fine mesh strainer.
Combine the asparagus puree with the puree from the stem ends.
Add about 2 cups of the asparagus stock water. Add salt and
freshly ground pepper to taste. Use more stock to thin soup,
if desired.
As an optional garnish, drizzle a bit of cream into each bowl and
then swirl decoratively with a knife.
Roasted Beet and White-Bean Salad with Balsamic Dressing
from The
New Glucose Revolution Low GI Vegetarian Cookbook by Jennie
Brand-Miller & Kay Foster-Powell
1 bunch beets
4.5 oz baby spinach leaves
3 cups cooked white beans
1 red onion, halved, thinly sliced
4 thick slices wholegrain or rye bread, to serve
Balsamic Dressing
1.5 tablespoons balsamic vinegar
2 teaspoons flaxseed oil
1 clove garlic, crushed
1. Preheat oven to 350 degrees
2. Trim off the beet leaves, leaving about 1 1/4 in of the tops
intact. (Do not trim bases, as this will cause the beets to
bleed and lose its color.) Wrap beets in a large piece of foil
and place on a baking tray. Roast for 1 1/2 -2 hours, or until
tender. Set aside to cool. Once cool, put on rubber
gloves and peel the beet. Cut into thin wedges.
3. Place the spinach leaves, beans and onion in a bowl. toss
to combine. Add the beet and toss gently to combine.
4. To make the Balsamic Dressing, place the vinegar, oil and
garlic in a small pitcher. Wisk well to combine and season to
taste.
5. Pour the dressing over the salad and toss to combine.
Serve immediately with the bread.
Serves 4
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