Vegetarian Split Pea Soup

My friend Marie has given up solid food for Lent, I sent her this recipe yesterday and it sounded so good I remembered why I make it. So I made it again, it is creamy and tasty without dairy, low fat too, full of veggies. I served it with Sweet and Spicy Empanadas, (a Rick Bayless recipe). We loved it all. I'll add the Empanada recipe below just in case somebody feels adventurous enough to try these, a little labor intensive but easy. You can really add any filling, he uses frozen pie crust dough which helps to make it faster. COOK ON.........................

Vegetarian Split Pea Soup

I thought about throwing a couple handfuls of small broccoli trees into this soup (a few minutes before doing the puree), spinach would be great as well. You can use a vegetable stock if you like in place of the water.

Ingredients Serves 4 to 6.

1 tablespoon extra virgin olive oil
2 large onions, chopped

3 cloves garlic, chopped

1 stalk celery (diced)

1 carrot (diced)
1/2 teaspoon fine-grain sea salt
2 cups dried split green peas, picked over and rinsed
5 cups water (or chicken broth, which I use)
juice of 1/2 lemon (reserve the zest)

a few pinches of smoked paprika
more olive oil to drizzle

Add olive oil to a big pot over med-high heat. Stir in onions and salt and cook until the onions soften, just a minute or two, add carrots & celery saute another two minutes, now add the garlic saute just until garlic is softened. Add the split peas and water. Bring to a boil, dial down the heat, and simmer for 20 minutes, or until the peas are cooked through. Using a hand blender (or regular blender) puree the soup to your desired consistency. If you need to thin the soup out with more water (or stock) do so a bit at a time. Stir in the lemon juice and taste. If the soup needs more salt, add more a bit at a time until the flavor of the soup really pops.

Ladle into bowls or cups, and serve each drizzled with olive oil and topped with a good pinch of smoked paprika and a touch of lemon zest. THIS REALLY ADDS FLAVOR.

Sweet and Spicy Empanadas

Here's another one from chef Rick Bayless, who uses premade pie dough as a shortcut. You can prep the empanadas ahead of time, put them on baking sheets, cover with plastic wrap and refrigerate. Remove the plastic wrap and pop them in the oven when the game's second quarter starts, and they'll be warm and ready at halftime.

Ingredients MAKES ABOUT 20 (3-INCH) TURNOVERS

1 tablespoon vegetable oil

1 pound coarsely ground beef or pork

1 medium white onion, chopped

1 cup prepared medium tomato salsa

1/2 cup chopped green olives

1/2 cup chopped raisins

2 tablespoons firmly packed dark brown sugar

Salt

1 15-ounce packages refrigerated ready-made pie dough

1 egg

2 tablespoons milk

Instructions

Preheat oven to 400 degrees.

Meanwhile, add oil to a large skillet set over medium heat. Add meat and onion and cook, stirring, until nicely browned, about 10 minutes. Add salsa, olives, raisins, brown sugar and about 3/4 teaspoon salt; cook until thick, about 5 minutes. Cool.

On a lightly floured work surface, roll pie dough to about 1/8 inch thick. Cut into 3-inch circles. Lightly paint the edges of each circle with water. Scoop about 1 1/2 teaspoons of filling onto each, fold over and press edges together with a fork. Put on lightly greased baking sheet. Beat egg with milk and brush mixture over tops of empanadas. Bake until golden, 15 to 18 minutes. Serve warm.

PER SERVING (3 empandas): calories: 288 (59.2 from fat); protein: 7.1 grams; total fat: 19 grams; saturated fat: 5.1 grams; cholesterol: 37.6 mg; sodium: 444 mg; carbohydrate: 22.7 grams; dietary fiber: 1.8 grams

Adapted from Rick Bayless, FronteraFiesta.com

Soba Noodle Sesame Salad

Sorry I've left you all for so long. Busy, busy, still been cooking. Brought some goat meat from Brookside Farm, which is where I buy my farm fresh eggs, oh my they are so good. She raises Boer Goats, butchers and sells the organically raised goat meat. Did you know that goat meat is the meat most eaten by people on the planet, that's right, over beef. I cooked it as I would beef for burritos, in the crock pot, mexican spices and let it cook for 10 hours. I made goat meat tacos, grilled onions, avocados, homemade salsa. It was so good, even picky Michael loved it. Also, goat meat is leaner, lower in cholesterol and just healthier than beef or pork. Open up your mind and give it a try, you won't be disappointed. But that's not my post for the day.

I've been feeding my neighbor Clark who fell off a ladder and broke 9 ribs, he's on his 5 th week of convalesces, but he has decided that he can now cook for himself. So tonight was the "last supper' I made for him. We had grilled salmon and a Soba Noodle Sesame Salad, that is the recipe I;m giving you today. It was satisfying, delicious and a very good accompaniment to salmon.

Soba Noodle Sesame Salad

Ingredients

Step 1: You will need...

17 ½ oz Japanese soba noodles

1 2⁄3 fl oz soy sauce

2 ½ fl oz vegetable oil

the juice of 1 lemon

4 spring onions , chopped

1 small bunch of fresh coriander leaves , chopped

1 oz sesame seeds

1 inch of ginger , peeled and chopped

salt and pepper

I added some grated carrots, grated daikon radish, and bean sprouts. Added some sugar and garlic powder to the dressing.

Directions Serves: 4

Step 2: Boil the water
Fill the large pot three-quarters full of water. Place on the stove with the lid on and bring to the boil.

Step 3: Cook the noodles
When the water is boiling, add the noodles and stir. Leave the pot uncovered and bring back to the boil. Cook for 10-15 minutes.

Step 4: Toast the sesame seeds
Place a small frying pan on the stove on a medium heat. Add the sesame seeds and stir, toasting them for about 3 to 4 minutes, occasionally stirring and taking great care not to burn them. When toasted, remove from heat.

Step 5: Make the dressing
Add the soy sauce to a small bowl followed by the lemon juice, ginger, oil and some freshly ground black pepper. Whisk well until all the ingredients are fully combined.

Step 6: Drain the noodles
Pour the noodles into the colander and drain when they are cooked.

Step 7: Combine the ingredients
Transfer the noodles into a large bowl and follow with the sesame seeds, onions, coriander and the dressing. Combine together with the wooden spoon.

Step 8: Garnish and serve
Heap a generous helping onto a plate, garnish with a few coriander leaves and serve.

Aunt Honey's Greek Lemon-Rice Soup with Chicken

My sister in law, "Aunt Honey" aka Connie, shared this recipe with me. I'm making it now and thought this was be an excellent post. I've got to say this has always been one of my favorite soups. Any good greek restaurant should have it on their menu. I love it. This is a quick version and according to Aunt Honey just delicious. Add some pita or crusty bread, some cucumber and hummus and you've got a perfect menu. COOK ON...........

Aunt Honey's Greek Lemon-Rice Soup with Chicken

START TO FINISH: 20 MINUTES SERVES 4

Avgolemono, a traditional Greek soup made from chicken broth, lemon juice, eggs and rice, is a simple soup that we’ve somehow neglected to concoct a desperate version of – until now.

Ingredients

1 quart (4 cups) chicken broth
2 skinless, boneless chicken breast halves (about 2/3 pound), diced
1/3 cup (uncooked) long-grain rice 
3 eggs
1/4 cup fresh lemon juice
Salt and pepper to taste

Directions

Heat broth over medium-high heat in a large soup pot. Add chicken and rice, cover the pot, and cook 15 minutes. (Reduce heat if necessary to keep from boiling over.) While chicken mixture cooks, beat eggs lightly in a medium bowl. Add lemon juice and whisk well.

When chicken is cooked through and rice is tender, remove soup from heat. Use a glass measure to remove about 1 cup of broth from soup and slowly drizzle broth into egg mixture whisking constantly.

Place soup back over low heat, and stirring constantly, add egg mixture to soup pot. Cook and stir about 2 minutes to thicken slightly. (Do not allow soup to boil.) Season with salt and pepper to taste. Remove from heat and ladle into bowls and serve.

Vermont Chicken Pie

I made this last night for dinner, Kirstin & Gene were here doing taxes and I thought a good hearty comforting meal was in order. This was it! So easy, quick and delicious. It's a Rachel Ray recipe so 30 minutes or less for sure. I even made it faster by using cooked chicken I already had on hand. The biscuits on the top get beautifully brown and a little soft on the bottom, (best part) It's really a healthy, better tasting version of those pot pies you buy in the freezer.

Perfect for a winter night, COOK ON...................

Vermont Chicken Pie

Ingredients Serves: 6 servings

1 quart chicken stock, available on soup aisle

1 1/2 pounds chicken tenders, 2 packages

1 tablespoon extra-virgin olive oil, 1 turn of the pan

2 tablespoons butter, cut into pieces

1 medium onion, chopped

2 carrots, peeled and diced

2 ribs celery, diced

6 white mushrooms, quartered

1 bay leaf, fresh or dried

1 teaspoon dried thyme, 1/3 palm full

Salt and pepper

2 tablespoons all-purpose flour

Handful flat-leaf parsley leaves, chopped

1 cup frozen peas

1 package refrigerated biscuits in tube, found on dairy aisle

Directions

Preheat oven to 400 degrees F.

Reserve 2 cups of stock for vegetables. Cut tenders into 1/3's. Bring remaining stock to a boil in skillet, add chicken, cover and reduce heat to simmer. Poach chicken 6 to 8 minutes. (Or use already cooked chicken)

While chicken cooks, in a second large skillet over medium to medium high heat, add oil and butter. To melted butter, add onion, carrots, celery, and mushrooms, adding veggies to the pan as you chop them. Add bay leaf and season veggies with thyme, salt and pepper. Saute 10 minutes, stirring frequently. Add flour and cook another minute. Whisk in reserved 2 cups of stock forming a sauce around veggies. Stir in cooked chicken

pieces, parsley and peas. Transfer the mixture to a large casserole, oval or rectangular.

Open the biscuits and arrange them, edges touching, in a layer across the top of the casserole. Bake 8 to 10 minutes until biscuits are golden brown, then serve.

Recipe courtesy Rachel Ray

North Woods Bean Soup

As promised on Facebook, here is a rich & healthy bean soup. Being posted especially for those California people experiencying all the rain. Make the soup, add a salad and some crusty bread. Top the soup with some lemon juice and a little hot sauce. Too good. COOK ON TODAY..........

North Woods Bean Soup

Adding turkey kielbasa lends this soup a rich, slow-simmered flavor even though it takes less than 30 minutes to make. Puree a portion of the recipe for a velvety consistency, and stir in fresh spinach after the soup is removed from the heat so it retains its bright color.

Ingredients Yield: 5 servings

Cooking spray

1 cup baby carrots, halved

1 cup chopped onion

2 garlic cloves, minced

7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces

4 cups fat-free, less-sodium chicken broth

1/2 teaspoon dried Italian seasoning

1/2 teaspoon black pepper

2 (15.8-ounce) cans Great Northern beans, drained and rinsed

1 (6-ounce) bag fresh baby spinach leaves

Directions

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.

Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

(serving size: about 1 1/2 cups)

CALORIES 227 (15% from fat); FAT 3.9g (sat 1.2g,mono 1.3g,poly 1.2g); IRON 3.5mg; CHOLESTEROL 26mg; CALCIUM 112mg; CARBOHYDRATE 30.8g; SODIUM 750mg; PROTEIN 18.1g; FIBER 6.7g

Cooking Light, JANUARY 2002

All Hale Kale Salad

My daughter Kimberly ate at VegFest in Cali a while back, she went so crazy for this salad she emailed me about it. I found it on the internet the recipe on the internet. Now I'm not a fan of Kale but since it is a SUPER FOOD I'm trying to find ways to eat it. Well, this is one of them, for those of you that feel like I do about cooked Kale (YUK!!) you must try this. Kim said she was craving it and went back a couple of times just to have this salad. I made it yesterday and the whole family loved it. My neighbor suggested adding slivered almonds, cranberries and/or raisins. The key to this salad is making sure you marinated it sufficiently, that sweetenes and softens the kale. Also, you can probably ignore the nutritional yeast, but it adds a really good flavor plus added nutritional benefits. Please, someone try this and get back to me.!!!!

All Hail Kale Salad

Ingredients: Yields 6-8 servings

2-3 bunches curly kale, chopped or torn into small pieces

1 red onion, chopped

5 cloves of garlic, chopped

3 TB olive oil

2-3 TB Bragg liquid amino (I used soy sauce)

2 TB nutritional yeast

Cayenne pepper to taste

Put kale in bowl and pour on olive oil. Stir with salad tongs to make sure all leaves are coated. Add in rest of ingredients and mix well with tongs. If possible, let marinate at room temperature for about 15-30 minutes before serving.. Enjoy

Kale Salad Recipe & DC VegFest

Super Foods

Because it's the new year and we all want to get really healthy in January (and maybe even longer) I'm posting a list of SUPER FOODS, those foods that we should be eating often to stay healthy. Oprah Magazine had this information and I thought it was too good not to share. In the next week I will also be giving you some recipes to use these SUPER FOODS. Tonight I'm having grilled salmon with cucumber salad in which I added seaweed (superfood).

Read these over and think about the ones you enjoy, some you may want to give a try and those that you don't think you like but that you may be willing to give them another chance. Let's COOK ON........with Super Foods.

Alliums

Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires.

Apples

Avocados

Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides.

Beets

The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.

Beans (all types)

Blueberries

Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well. And new research suggests blueberries might protect the heart muscle from damage.

Cinnamon

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated.

Cruciferous Vegetables

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.

Dark Chocolate

It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order.

Dark Leafy Greens

Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especially important for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish).

Flaxseed

Omega-3 fatty acids are a hot nutrition buzzword, and for good reason—they speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes.

Figs

Used for millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They're also a good source of calcium and potassium

Green Tea

While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa—it may reduce the body's absorption of the catechins.

Ginger, Cayenne, Black Pepper

That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect—but avoid consuming them if you're bothered by hot flashes.

Horseradish

Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen

Miso

Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune system function properly.

Oats

Oregano

Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion.

Quinoa

Citrus (Oranges, Limes, Lemons)

Pomegranate

Pumpkin

Sardines

Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounce serving has as much calcium as a cup of milk. Even better, they're one of the Monterey Bay Aquarium's top picks for sustainability.

Salmon

King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. The Monterey Bay Aquarium also champions this fish's sustainability.

Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones.

Sesame Seeds

Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones

Seaweed (Hijiki, Wakame, Kelp, Nori)

Think of eating seaweed as going directly to the source—this is where fish procure their Omega-3's, meaning you can skip the fish and go straight to the seaweed. Seaweeds are also a two-for-one deal, nutrition-wise: They contain nutrients commonly found in green, leafy vegetables, along with most minerals found in the ocean. They're also full of magnesium, which may prevent migraines and asthma attacks. Grate nori on popcorn and eggs, add wakame to soups, and marinate hijiki with sesame oil for a quick salad.

Soy

Spelt

Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper

Sweet Potatoes

Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking).

Turmeric

Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Tomatoes

Walnuts

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Whole Grains

Don't eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat—one study found that people feel fuller after eating buckwheat than after eating other grains.

Yogurt

Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat. One, Lactobacillus casei, boosts immune response