Soup is ON!

We know our FIT readers love some winter soups and stews as much as we do so try these recipes out ASAP!

Giada’s Detox Soup

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Ingredients

2 skin-on bone-in chicken breasts (about 1 1/2 pounds)
3 lemongrass stalks, trimmed and pounded
1 4 -inch piece fresh ginger, peeled and sliced
1 carrot, cut into large pieces
1 stalk celery, cut into large pieces
1 shallot, peeled and halved
1 bay leaf
1/2 teaspoon black peppercorns
1 dried Thai chile
Kosher salt
1 5 -ounce package baby spinach, coarsely chopped

Directions

Add the chicken, lemongrass, ginger, carrot, celery, shallot, bay leaf, black peppercorns, Thai chile and 1 teaspoon salt to a large Dutch oven or soup pot. Add 6 cups cold water and place over medium heat. Bring the soup to a simmer, skimming off any residue that may come to the top. Reduce the heat to low; cover and cook for 45 minutes or until the chicken is cooked through. Turn off the heat and allow the soup to cool for about 30 minutes.

Remove the chicken from the soup and shred the meat, discarding the bones and skin. Strain the stock, discarding the solids, and return the liquid to the pot. Add the shredded chicken back into the stock, along with the spinach, and bring the soup to a simmer over medium-high heat. Serve immediately.

Kale and Sweet Potato Soup

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Ingredients
  • 2 large leeks, white and light green only, 6 oz. trimmed (180 g.)
  • 1 large onion (250 g.)
  • 2 Tbs. olive oil
  • 1 1/2 tsp. sea salt, more to taste
  • 12 oz. sweet potatoes (350 g.)
  • 1 small Yukon gold or white potato (100 g.)
  • 12 oz. black or Russian kale (350 g.)
  • 4 green onions, sliced (75 g.)
  • 2/3 cup chopped fresh cilantro (45 g.)
  • 2- 2 1/2 cups vegetable broth, as needed (about ½ liter)
  • fresh ground black pepper
  • 1 Tbs. cumin seed
  • 1-2 Tbs. fresh lemon juice
  • a pinch of hot pepper
  • garnish: additional fruity green olive oil
  • optional garnish: crumbled feta cheese

Instructions
 
Thoroughly wash and coarsely chop the leeks, using only the white and light green part, and chop the onion. Heat the olive oil in a non-stick pan and start sauteing the onions, with a sprinkle of salt. When they are translucent and soft, add the leeks and keep cooking, stirring often, until all the vegetables are golden, about 20 minutes.
Meanwhile, peel the sweet potatoes, scrub the small Yukon gold or white potato, and cut them all in 1/2 inch dice. Trim the thick stems from the kale, and cut the greens into one-inch strips, or chop them very coarsely. Combine the sweet potatoes and kale in a soup pot with 5 cups (1 1/4 liter) cold water and a teaspoon of salt, bring to a boil, then lower the heat and simmer for about fifteen minutes.
Add the sautéed leeks and onions to the pot, along with the sliced green onions, cilantro, and a lot of fresh ground black pepper. Add as much of the vegetable broth as you need to give the soup a nice consistency – this is a hearty soup, but not a stew, and it should pour easily from a ladle. Simmer the soup gently, covered, for about ten more minutes.
Lightly toast the cumin seed in a dry pan, just until it is fragrant, and grind it in a mortar or spice grinder. Stir the cumin seed and a spoonful of lemon juice into the soup, and taste. Add more salt, pepper or lemon juice as needed, and finish with a pinch of cayenne or any red pepper.
Ladle the soup into warm bowls, and garnish each bowl with a swirl of fruity olive oil. If you like cheese, a heaping spoonful of tangy crumbled feta cheese dropped on top of each serving is fantastic.

Reprinted from Love Soup: 160 All-New Vegetarian Recipes from the Author of The Vegetarian Epicure by Anna Thomas

Thai Red Curry with Vegetables

 

Thai red curry ingredients

 

how to make Thai red curry with vegetables

INGREDIENTS
  • 1 cup brown jasmine rice or long-grain brown rice, rinsed
  • 1 tablespoon coconut oil or olive oil
  • 1 small white onion, diced
  • Pinch of salt, more to taste
  • 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
  • 2 cloves garlic, pressed or minced
  • 1 red bell pepper, sliced into thin 2-inch long strips
  • 1 yellow or green bell pepper, sliced into thin 2-inch long strips
  • 3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds (to yield about 1 cup sliced carrots)
  • 2 tablespoons Thai red curry paste*
  • 1 can (14 ounces) full-fat coconut milk
  • 1½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety
  • 1½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
  • 2 teaspoons soy sauce (I used reduced-sodium tamari)**
  • 1½ teaspoons rice vinegar
  • Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce
INSTRUCTIONS
  1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.
  2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add a tablespoon of oil. Add the onion and a sprinkle of salt and cook until the onion has softened and is turning translucent, about 5 minutes, stirring often. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.
  3. Add the bell peppers and carrots and cook for until they are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
  4. Add the coconut milk and kale to the pan along with ¾ cup water and 1½ teaspoons sugar. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes.
  5. Remove the curry from heat and season with rice vinegar and soy sauce. Add salt (I added ¼ teaspoon for optimal flavor), to taste. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.
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Bad Day for Bacon

The World Health Organization (WHO) announced their findings that there IS a link between processed meats (bacon, hot dogs, sausage, etc.) and cancer. Read all about it here.

WHO is not saying how much is too much, but does recommend a balanced plant-based diet and eating red meats (pork, veal, lamb, and beef) and processed meat in moderation.

So, in honor of fall, put down the bacon and pick up the PUMPKIN! To ease the blow of this new study, here are 12 delicious pumpkin recipes for fall from our fav Cookie and Kate!

From morning:

Gluten-Free Pumpkin Oat Pancakes
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INGREDIENTS
  • 1 cup pumpkin puree
  • ¼ cup milk of choice
  • 2 tablespoons coconut oil (or butter), melted
  • 1 tablespoon lemon juice (about 1 small lemon, juiced)
  • 1 teaspoon maple syrup (or honey)
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 cup oat flour (see notes for how to make your own oat flour out of old-fashioned oats)
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves or allspice
INSTRUCTIONS
  1. In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil (or butter), lemon juice and maple syrup (or honey). Beat in the eggs. (If your coconut oil goes back to its solid state like mine did at this point, just warm the mixture for short 20 second bursts in the microwave, stirring between each, until it is melted again.)
  2. In a medium bowl, whisk together the oat flour, baking soda, salt and spices.
  3. Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix! Let the batter sit for 10 minutes.
  4. Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350 degrees Fahrenheit. Lightly oil the surface of your pan with coconut oil, butter or cooking spray. If you’re using a non-stick electric griddle like mine, you might not need any oil at all.
  5. Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.
  6. Once the underside is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
  7. Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.
NOTES
Recipe adapted from my banana oat pancakes recipe.
GLUTEN-FREE OATS: Be sure to purchase certified gluten-free oat flour or certified gluten-free old-fashioned oats if you need these pancakes to be gluten free.
TO MAKE OAT FLOUR: Pour one cup of old-fashioned oats (do not use quick cooking oats!) into a food processor and process until it is ground well. One cup before and after grinding measures just about the same, believe it or not! That’s a fun little tip I picked up from the King Arthur cookbook.
PREPARATION TIPS: This whole grain batter is thicker than most, so it’s more difficult to gauge when the pancakes are ready to flip. I learned that it’s easier to go by the timer: set it for for 3 minutes for the first side, then flip and wait another 90 seconds for the other side to finish. The time will vary depending on your temperature setting, but that’s about the time it should take for pancakes that are fully cooked and golden on each side.
FREEZE IT: These pancakes freeze well. (I’ve never met a pancake that doesn’t.)

To evening:
PUMPKIN SOUP
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INGREDIENTS
  • ¼ cup olive oil, divided
  • 1 4-pound sugar pie pumpkin or kabocha squash*
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash/up to ⅛ teaspoon cayenne pepper (optional, if you like spice)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full fat coconut milk or heavy cream, which is not vegan
  • 2 tablespoons maple syrup or honey, which is not vegan
  • ¼ cup pepitas (green pumpkin seeds)
INSTRUCTIONS
  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the squash and scoop out the seeds, reserving them for roasting if you’d like (see note—you won’t need the roasted pumpkin seeds for this recipe). Slice each pumpkin halve in half to make quarters. Brush or rub olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set squash aside to cool slightly.
  2. Heat 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine.
  3. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard. Add the cinnamon, nutmeg, cloves, cayenne pepper and a few twists of freshly ground black pepper to the pot, followed by the pumpkin flesh. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15, to give the flavors time to meld.
  4. While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.
  5. Once the squash mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Working in batches, transfer the contents pan to a blender (do not fill your blender past the maximum fill line!). Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches. Taste and adjust if necessary (I thought the soup was just right as is, but you might want to add more coconut milk, for extra creaminess/more mild flavor, or maple syrup, to make it a little sweeter.
  6. Ladle soup into individual bowls. Sprinkle pepitas over the soup and serve.
NOTES
Soup inspired by the pumpkin soup at The Picnic House in Portland and roughly adapted from my curried butternut soup.
IF YOU WANT TO USE CANNED PUMPKIN: I’m pretty sure you can substitute two 14-ounce cans of pumpkin purée. It won’t have the depth of flavor that roasted pumpkin would, but it should be delicious nonetheless. Just skip step one and add the pumpkin purée instead of the roasted pumpkin in step three. Let me know if you try this, please!
HOW TO ROAST PUMPKIN SEEDS: Pick off all the flesh bits from the seeds and discard them. I like to do this in a colander under running water. Pat the seeds dry with a tea towel or paper towels. Toss the seeds with a little olive oil, a sprinkle of salt and any other seasonings that sound good (I tossed my pumpkin seeds with 1 teaspoon brown sugar and ½ teaspoon curry powder). Toss to coat. Line a small, rimmed baking sheet with parchment paper and arrange the pumpkin seeds in a single layer. Roast for 13 to 16 minutes, until the seeds are fragrant and toasty.
Kate has got you covered…

 

Seasonal Recipe (August)

Leave it to our fav blog Cookie and Kate to break down your seasonal eating for August in one easy post!

Don’t have time to scroll through ALL of the recipes? Let the FITgals help you choose your next seasonal meal…

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SUMMER SQUASH PASTA WITH GREEN GODDESS DRESSING (as posted on sprouted kitchen)

Recipe barely adapted from Vibrant Food by Kimberly Hasselbrink

This makes for a cold zucchini salad and the drained shreds have just the right amount of crunch. If you prefer it as a warm side, give the zucchini a quick saute in a slick of olive oil after you press out the excess water to warm through.

  • 2 lbs. mixed summer squash
  • 1 tsp. sea salt
  • 1/2 cup plain whole milk greek yogurt
  • 3 Tbsp. extra virgin olive oil
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. red wine vinegar
  • 1/3 cup fresh chopped basil, plus more for garnish
  • 3 Tbsp. fresh chopped parsley
  • 3 Tbsp. fresh chopped chives
  • 2 Tbsp. fresh chopped tarragon
  • 1 small garlic clove
  • 1 anchovy (minced) OR 1 Tbsp. drained capers
  • 1/4 shaved parmesan cheese, plus more for garnish
  • 1/4 cup toasted pinenuts
  • fresh ground pepper

Cut the squash into thin strips using a julienne peeler or spiralizer. Sprinkle the squash with salt, toss gently, and place in a colander to drain for 20 minutes. Carefully squeeze the squash over the colander to release excess liquid and pat dry with a clean kitchen towel.

In a food processor or blender, combine the yogurt, olive oil, lemon juice, vinegar, basil, parsley, chives, tarragon, garlic and anchovy or capers and blend until smooth.

Toss the drained squash with the parmesan, pinenuts and desired amount of dressing.

Season to taste with salt and pepper. Garnish with more parmesan, pinenuts and basil and serve immediately.

FITgal Substitutions: 

Nut free: sub sunflower seeds for pinenuts 

Vegan: tougher…because of both the yogurt and cheese, we would skip this one

CHOPPED TAHINI SALAD W/ CRUSHED PINE NUTS + MINT (as posted on dolly and oatmeal)

salad inspired by, and tahini sauce from: Yotam Ottolenghi & Sami Tamimi’s Jerusalem

ingredients »

  • 2 cups chopped greens
  • 1 cup chopped heirloom tomatoes
  • 1 cup chopped cucumbers
  • 1/2 cup chopped sweet peppers
  • 1 tablespoon fresh chives (i used garlic chives)
  • 2-3 tablespoons toasted pine nuts
  • 2 teaspoons fresh mint leaves
  • a pinch of salt
  • smoked paprika to taste

tahini sauce (i halved the original recipe) »

  • 1/3 cup tahini paste
  • 1/4 cup water
  • 1 tablespoon fresh lemon juice
  • 1 small garlic clove, crushed
  • 1/8 teaspoon fine grain sea salt

INSTRUCTIONS

for the tahini sauce »

  • in a medium sized bowl, whisk the tahini, water, lemon juice, crushed garlic and salt until combined
  • cover, and let the mixture sit in the fridge until ready to use

for the salad »

  • with a mortar and pestle, crush the toasted pine nuts with a pinch of salt, add the mint and grind until the mint and nuts are small pieces.  set aside
  • in a large bowl, combine the greens, tomatoes, cucumbers and peppers.  drizzle the tahini sauce, and garnish with crushed pine nut/mint mixture, chives and paprika

serve with additional tahini sauce and enjoy!

FITgal Substitutions: 

Nut free: sub sunflower seeds for pinenuts 

Can you get ALL of the ingredients at your local farmer’s market this week? Try it out!