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

Screen Shot 2016-02-18 at 5.05.11 PM

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

Screen Shot 2016-02-18 at 5.07.42 PM

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.
Advertisements

Baby it’s…(already kinda) cold outside

Snow Child clip art - vector clip art online, royalty free ...

It is officially soup & stew season and we have got you covered. The FITgals LOVE The New York Times Well blog for healthy recipes. Tom and I whipped up this delicious dinner last weekend. Best kind of recipe: light, easy, and delicious. And there were leftovers!

A Meal in a Bowl: Salmon, Shiitakes and Peas

INGREDIENTS
  • ounce (about 10) dried shiitake mushrooms
  • cups kombu stock, chicken stock or vegetable stock
  • Soy sauce to taste
  • pound fresh English peas, shelled
  • ounces Japanese soba noodles, cooked and tossed with 2 teaspoons sesame oil or canola oil
  • 12 to 16 ounces salmon fillet without skin, trimmed of fat and cut in four equal pieces
  • bunch scallions, thinly sliced, light and dark green parts kept separate
PREPARATION
  • Place the dried mushrooms in a large bowl. Bring the stock to a simmer, and pour over the mushrooms. Let sit for 30 minutes. Drain through a cheesecloth-lined strainer set over a bowl, and squeeze the mushrooms over the strainer. Slice the mushroom caps, discarding the hard stems. Set aside.
  • Return the stock to the saucepan, and bring to a simmer. Taste and adjust seasoning, adding soy sauce or salt as desired. Add the peas, and simmer five minutes. If the noodles have been refrigerated, warm them by placing them in a strainer and dipping the strainer into the simmering broth. Then distribute the noodles among four deep soup bowls.
  • Add the sliced mushroom caps, the salmon fillets and the white and light green parts of the scallions to the simmering stock. Cover and turn off the heat. Allow to sit for five minutes without removing the cover. The salmon should be just cooked through.
  • Place a piece of salmon on top of the noodles in each bowl. Ladle in the soup, taking care to evenly distribute the peas, mushrooms and scallions. Sprinkle on the dark green part of the scallions, and serve.

Gluten free: use a gluten free grain like rice or rice noodles, or skip them all together and add extra veggies! We added daikon radishes and regular radishes, but brussel sprouts, broccoli, or any leafy green would work. We also added seaweed to our prepared meals. Yum!

Stay warm this weekend!

Pumpkin season!

The leaves are changing, the temperature is dropping…and the pumpkins are out! While pumpkins can make your front stoop look festive, they are also an excellent and nutritious item for your belly!

According to nutritionandyou.com, pumpkins are packed with goodies:

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
  • With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels ofvitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
  • Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
  • It is a rich source of minerals like copper, calcium, potassium and phosphorus.
  • Pumpkin Seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan.

Alas, pumpkin spice lattes from Starbucks are NOT a good source of pumpkin (or anything real or healthy), but these recipes are! Thanks to the fabulous blog My Jewish Learning and one of our go-to’s for quick, easy LIGHT recipes, Cooking Light for sharing these fantastic meals.

Pumpkin Red Pepper Soup with Sage and Challah Croutons

Ingredients

2 sugar pumpkins
3 red peppers
1 yellow onion, chopped
6 cloves of garlic, minced
20 sage leaves
2 medium yukon potato, cubed
½ cup olive oil plus olive oil for brushing the pumpkin
4 cups vegetable or chicken broth
4 cups water
1 tsp of maple syrup
1 tsp cayenne pepper
salt and pepper
1 Tbsp minced garlic
1 tsp dried sage
leftover challah, cut into cubes

Directions

Split the pumpkins in half, rub inside with 4 tablespoons of olive oil and the maple syrup. Place 16 sage leaves inside and roast on a baking sheet at 375 degrees for 1 1/2 hours until inside of pumpkin is tender.

When there is a half an hour left, place the whole red peppers in the oven. Peppers should roast until the skin is crisp and a little black.

Once the pumpkin is out of the oven, discard the sage. Place the roasted red peppers in a paper bag. After the peppers have cooled, peel the skin, remove seeds and cut into pieces.

Scoop out the flesh of the pumpkin using a large spoon. Discard the skin.

Heat 2 tablespoons olive oil in a large pot. Add the onions and cook until translucent. Add the

Add potatoes and sauté for 5 minutes. Add the roasted red pepper, the pumpkin flesh, and the remaining sage leaves. Sauté all veggies for another 5 minutes until the potatoes are soft.

Add the liquid and bring to a boil. Once boiled turn down to low and let simmer for 20 minutes.

Use an immersion blender to blend until smooth. Add salt, pepper, and cayenne pepper. If you don’t have an immersion blender, you can puree in batches in a food processor or regular blender.

Spread the challah cubes on a baking sheet in a single layer and drizzle with olive oil. Toss with dried sage and minced garlic.

Bake at 350 for 10-15 minutes until golden and crispy. Remove from baking sheet and allow to cool.

Serve soup with challah croutons and sage as garnish if desired.

pumpkin soup with sage and challah croutons1

Roasted Pumpkin and Pomegranate Seed Salad

Prep Time: 15 minutes
Cooking Time: 30 minutes

Ingredients for Salad

3 cups pumpkin, cut into 1-inch cubes
2 tsp extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper
6 cups mixed winter salad greens
1/2 cup pomegranate seeds
8 tsp lightly toasted pumpkin seeds
1/4 cup crumbled goat cheese

Vinaigrette: (makes 1/2 cup)

3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)
2 Tbsp champagne vinegar
3 Tbsp orange juice
1 tsp Dijon mustard
1 small chopped shallot (1 Tbsp)
1 tsp honey
1/4 tsp salt
1/4 tsp pepper

1. Preheat oven to 400°F. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelized, about 30 minutes. Remove from oven and let cool completely.

2. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.

3. Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens. Drizzle with 2 tablespoons vinaigrette.

Makes 4 Servings.
Per serving: 300 cal, 21 g fat (7 g sat), 23 g carbs, 410 mg sodium, 4 g fiber, 9 g protein