URLhttpwwwvitalitacomA Taste of Vitality

(from the bok choy called for earlier in the recipe; the green part of the bok choy should be finely shredded).

Take one cup of the soup out of the pot and put in a bowl. Add the remaining soup ingredients (from ginger to basil) to this one cup of soup making sure that all the miso dissolves. Add this one cup back to the soup and stir in. Garnish each bowl with basil and green onions.

VARIATIONS:

- "Mango Hot and Sour Soup" - traditionally made with pineapple due to its acidic and sweet flavor, you could replace the pineapple with cubed mango for a different effect._

Per serving: 222 Calories; 8g Fat (21% calories from fat); 19g Protein; 49g Carbohydrate; omg Cholesterol; 1144mg Sodium

Preparation Time: 55 minutes

Preparation Time: 55 minutes

Total Fat 8.0g

Saturated Fat 1.1g Cholesterol 0mg Sodium 551mg Carbohydrate 57.7g

Dietary Fiber 6.8g Protein 13.0g

* Percent Daily Values are based on a 2,000 calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

Total Fat 8.0g

Saturated Fat 1.1g Cholesterol 0mg Sodium 551mg Carbohydrate 57.7g

Dietary Fiber 6.8g Protein 13.0g

222 45

% Daily Value*

* Percent Daily Values are based on a 2,000 calorie diet.

1 tablespoon olive oil

2 large onions, chopped 2 servings 04-Pine Nut Cream 2 pounds potato, sliced (2 servings is equal to 2 cups)

(2 pounds is about 5 medium potatoes) 1 pound dinosaur kale (or other kale), finely chopped

6 cups no-salt-added vegetable broth, (or water) (stems removed)

1 1/2 teaspoons sea salt (no long stringy pieces)

1 teaspoon ground black pepper (1 pound is about 2 bunches)

Heat a soup pot over medium-high heat, and when hot, add olive oil. Add onions and seal for about 10 minutes until onions start to brown. Add potatoes and cook on a slightly lower heat stirring frequently to keep potatoes from sticking to the bottom of the pot. After about 10 minutes, or when you have a hard time keeping the potatoes from sticking to the bottom of the pan, add the broth, sea salt, and pepper. Bring to a simmer, and cook for about 20 minutes until potatoes are soft.

Add the pine nut cream and chopped kale. Cook for about 5 minutes.

Puree half of the soup using a small electric hand blender (easier clean up) or a food processor. (Or blend to your preference, maybe just a quarter of the soup, or maybe all of the soup; it is up to you and what consistency you are looking for.

With all of the soup back in the soup pot, heat soup through and serve. VARIATIONS:

- Use other types of greens like collards or spinach._

Per serving: 222 Calories; 8g Fat (20% calories from fat); 13g Protein; 58g Carbohydrate; 0mg Cholesterol; 551mg Sodium

Preparation Time: 55 minutes

Total Fat 2.6g

Saturated Fat 0.4g Cholesterol omg Sodium 231mg Carbohydrate 56.2g

Dietary Fiber 6.2g Protein 9.3g

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

Amount Per Serving

Calories 200

Calories from fat 16

Amount Per Serving

Calories 200

Calories from fat 16

% Daily Value*

Total Fat 2.6g

Saturated Fat 0.4g Cholesterol omg Sodium 231mg Carbohydrate 56.2g

Dietary Fiber 6.2g Protein 9.3g

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

1 tablespoon olive oil

2 large onions, chopped

2 medium leeks, chopped

3 large potatoes, cut in sticks 2 cups chopped celery (from about 6 stalks)

4 cups no-salt-added vegetable broth, (or water) 1/2 teaspoon sea salt

40 roasted garlic cloves (about 1/2 cup)

(see the "Glossary of Ingredients")

Heat a soup pot over medium-high heat, and when hot, add olive oil. Add onions, leeks, potatoes, and celery, sealing them one at a time (sealing is important for developing a good flavor) (about 25 minutes total). Add the broth and sea salt. Bring to a simmer, and cook for about 15 minutes until potatoes are soft.

Puree half of the soup with the roasted garlic cloves (leaving the rest of the soup with the chunks of vegetables). You can either use a small electric hand blender to puree (this can make for an easier clean up) or a food processor for the pureeing.

With all of the soup back in the soup pot, cook another 1 minute stirring frequently to integrate the flavor of the garlic throughout the soup.

VARIATIONS:

- Use other light or green colored vegetables such as turnips or zucchini in place of some of the other vegetables (such as the potatoes or celery)._

Per serving: 200 Calories; 3g Fat (8% calories from fat); 9g Protein; 56g Carbohydrate; 0mg Cholesterol; 231mg Sodium

Preparation Time: 50 minutes

Total Fat 11.3g

Saturated Fat 1.7g Cholesterol omg Sodium 365mg Carbohydrate 31.4g

Dietary Fiber 4.8g Protein 8.3g

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

Total Fat 11.3g

Saturated Fat 1.7g Cholesterol omg Sodium 365mg Carbohydrate 31.4g

Dietary Fiber 4.8g Protein 8.3g

Vitamin A Vitamin C Calcium Iron

201 79

% Daily Value*

* Percent Daily Values are based on a 2,ooo calorie diet.

This is a fairly rich soup due to the pine nut cream.

ROASTED VEGETABLES 2 medium carrots

(sliced lengthwise, and then into 1/4" pieces)

2 medium potatoes, cut in 1/2" cubes 2 stalks celery

(sliced lengthwise, and then into 1/4" pieces)

1 medium turnip, cut in 1/2" cubes 1 tablespoon olive oil 1/2 teaspoon sea salt

SOUP

1 tablespoon olive oil

2 large onions, chopped 6 garlic cloves, minced

1 small celery root, peeled and diced

3 cups no-salt-added vegetable broth

4 servings o4-Pine Nut Cream

(find this recipe elsewhere in this book) (this is about 4 cups) 3/4 teaspoon sea salt

ROASTED VEGETABLES

Toss cut vegetables, oil, and salt in a bowl.

Put parchment paper down on a baking sheet (if you don't have parchment paper, you can oil your baking sheet). The vegetables can even stick a little to a non-stick baking sheet which messes up the vegetables, so I greatly prefer parchment paper because it always makes for very easy removal.

Transfer vegetables to the baking sheet.

Bake (roast) in a 45o degree F (23o degree C) oven (no need to preheat the oven) for about 45 minutes (because they are cut in small dice, they cook faster than if they were in large pieces), or until the vegetables are not hard, and have browned. During the last 2o minutes of roasting, toss vegetables every 5 minutes to ensure they do not burn on any one side.

(It is also possible to use left over roasted vegetables; simply cut them in cubes and use as directed later in the recipe.)

SOUP

While vegetables are roasting, heat a soup pot over medium-high heat, and when hot, add oil. Add onion and cook for about 15 minutes. Add garlic and celery root, and continue to cook another 1o minutes. Add the broth, pine nut cream, and sea salt. Bring to a simmer, and cook for about 15 minutes until the cream thickens a bit.

Add the roasted vegetables when they are ready.

If desired, blend part of the soup to make it more creamy. VARIATIONS:

- Use other vegetables in the roasted vegetable mixture._

Per serving: 201 Calories; 11g Fat (39% calories from fat); 8g Protein; 31g Carbohydrate; omg Cholesterol; 365mg Sodium

Preparation Time: 55 minutes

Amount Per Serving

Calories 119

Calories from fat 12

% Daily Value*

Total Fat 2.6g 4%

Saturated Fat 0.3g 2%

Cholesterol 0mg 0%

Sodium 308mg 13%

Carbohydrate 45.0g 15%

Dietary Fiber 6.3g 25%

Protein 9.0g 18%

Vitamin A 123.3%

Vitamin C 62.3%

Calcium 9.4%

Iron 22.6%

* Percent Daily Values are based on a 2,000 calorie diet.

1 tablespoon olive oil

2 large onions, chopped

3 medium leeks, chopped 1 large potato, cubed

6 cups no-salt-added vegetable broth, (or water) 1/2 teaspoon sea salt 1/4 teaspoon ground black pepper 1 bunch fresh dill

(washed, and tied together very tightly in a cheese cloth)

3/4 pound Swiss chard leaves, chopped (stems removed) (no long stringy pieces) (about 12 leaves)

Heat a soup pot over medium-high heat, and when hot, add olive oil. Add onions, leeks, and potato, sealing them one at a time (sealing is important for developing a good flavor) (about 20 minutes total). Add the broth, sea salt, pepper, and the bunch of fresh dill (be sure it is tied together well; it is best to have it wrapped in cheese cloth because if the stems are just tied together it may come apart in the soup; if it comes apart, you may like to go through the soup and take out all the dill stems since they can be kind of stringy). Bring to a simmer, and cook for about 15 minutes until potato is soft. Remove the dill (it will have imparted its flavor into the soup).

Puree half of the soup using a small electric hand blender (easier clean up) or a food processor.

With all of the soup back in the soup pot, add the chopped green Swiss chard, and cook another 1 minute stirring frequently.

VARIATIONS:

- Use other types of greens like kale or spinach._

Per serving: 119 Calories; 3g Fat (10% calories from fat); 9g Protein; 45g Carbohydrate; 0mg Cholesterol; 308mg Sodium

Preparation Time: 40 minutes

Serving Ideas: Serve over brown rice or brown rice fettucini.

Total Fat 12.1g

Saturated Fat 1.7g Cholesterol 0mg Sodium 634mg Carbohydrate 47.7g Dietary Fiber 5.2g Protein 20.4g

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

Total Fat 12.1g

Saturated Fat 1.7g Cholesterol 0mg Sodium 634mg Carbohydrate 47.7g Dietary Fiber 5.2g Protein 20.4g

Vitamin A Vitamin C Calcium Iron

395 113

% Daily Value*

* Percent Daily Values are based on a 2,000 calorie diet.

- This comes from my friend Jackie Shane who lives in Albuquerque, New Mexico.

- Use a decent red wine (one you would drink) for the best flavor.

- This version is much quicker than the original "Boeuf Bourguignonne" because tempeh does not have to cook a long time in the sauce to become tender and well permeated with flavor.

TEMPEH

16 ounces tempeh, defrosted

1 1/2 cups red wine

2 tablespoons olive oil

2 tablespoons sucanat sugar (or granulated sugar)

4 garlic cloves, crushed 1/2 teaspoon sea salt

1 tablespoon dark miso

MAIN DISH

1 1/2 teaspoons olive oil

2 large onions, diced

5 carrots, diced

8 garlic cloves, minced

1/2 teaspoon ground thyme 1/4 cup brown rice flour, (or spelt flour) 1 cup peas, frozen 1 cup red wine

1 1/2 cups no-salt-added vegetable broth, (or water) 1 bay leaf

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper

1 tablespoon Tamari soy sauce

GARNISH

3/4 cup green onions, chopped fine (about 6 stalks)

The first step of this recipe is to get the tempeh ready. For this step, I have developed two different options: The first option is the longer option, and requires you to bake the tempeh (this is the one that includes the ingredients described in the above ingredient list):

(1) Cut the tempeh in cubes and place in a 9x9 baking pan. Mix together other tempeh ingredients (wine through miso), and heat this mixture in a sauce pan on the stove top. Once it simmers, pour this over the tempeh in the baking pan, and place the tempeh in the over to bake at 450 degree F (230 degree C) (no need to preheat oven) until all liquid is absorbed (about 35 minutes).

The second option is shorter, and does not permeate as much flavor throughout the tempeh:

(2) Steam tempeh for 20 minutes. Cut the tempeh in cubes. Dab a little bit of olive oil on all sides of all the tempeh cubes, then heat a pan over medium-high heat and add the tempeh. Seal on all sides. When finished, turn off heat, let sit 3 minutes, and then splash with a tablespoon of tamari evenly on all pieces all around the pan. Set tempeh aside.

While tempeh is cooking, heat a large pot over medium-high heat and add oil. Saute onion, carrots, and garlic, sealing them one at a time (sealing is important for developing a good flavor) (about 15 minutes total).

After onion, carrot, and garlic are sealed, add the thyme and flour to the vegetables (add the flour slowly so it does not clump) and cook 2 more minutes. Add the prepared tempeh, peas, wine, broth, bay leaf, salt, and black pepper and simmer for io+ minutes, or until it has thickened to a sauce consistency.

Before serving, remove bay leaf and stir in tamari. Serve over brown rice or a wide brown rice pasta (such as fettucini). Garnish each plate with green onions.

VARIATIONS:

- Use whole pearl onions in place of the regular onions. Cook them long and slow at the beginning to develop their sweet flavor.

Per serving: 395 Calories; i2g Fat (29% calories from fat); 2og Protein; 48g Carbohydrate; omg Cholesterol; 634mg Sodium

Preparation Time: 1 hour, 1o minutes

Preparation Time: 1 hour, 1o minutes

Total Fat i2.4g

Saturated Fat io.5g Cholesterol omg Sodium 22omg Carbohydrate io.2g

Dietary Fiber 2.og Protein 3.og

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

151 1o3

% Daily Value*

Total Fat i2.4g

Saturated Fat io.5g Cholesterol omg Sodium 22omg Carbohydrate io.2g

Dietary Fiber 2.og Protein 3.og

* Percent Daily Values are based on a 2,ooo calorie diet.

SOUP

i/4 teaspoon dark (toasted) sesame oil i/2 pound mushrooms, quartered (about 2 cups when cut) i small leek, sliced thin

3 medium carrots, sliced thin i medium red bell pepper, cubed

4 garlic cloves, minced

1 stalk fresh lemon grass, finely minced (white part only - use rest for the broth)

2 i/4 cups kombu-ginger broth

(see NOTES) i4 ounces coconut milk i/2 teaspoon sea salt i tablespoon white miso i/4 cup fresh basil, chopped

GARNISH

4 tablespoons cilantro, chopped fine 3/4 cup green onions, chopped fine (about 6 stalks)

Heat a large pot over medium-high heat and add oil. Add mushrooms and saute. Cook until mushrooms have given off their water, and have started to dry out. Add leeks, carrots, red bell pepper one at a time cooking for a few minutes after adding each vegetable. Add garlic and white part of lemon grass, and cook for about 3 minutes.

Add the broth, coconut milk, and salt to the soup and simmer for 5+ minutes.

Before serving, stir in miso (making sure it all dissolves) and basil. Garnish each bowl with cilantro and green onions.

NOTES:

- To make Kombu-Ginger Broth, simmer a i/2 inch piece of kombu, a i/4 inch piece of fresh ginger (sliced), and the part of the lemon grass stem not used in the stew, in 3 cups water for 2o minutes. Strain.

VARIATIONS:

- To reduce the fat in this recipe, use water in place of the coconut milk, and then add coconut extract to taste after the soup has finished cooking (to obtain some coconut flavor).

- Add some cooked quinoa near the end.

- Add some tofu (either pan sauted, or unprepared)._

Per serving: i5i Calories; i2g Fat (68% calories from fat); 3g Protein; iog Carbohydrate; omg Cholesterol; 22omg Sodium

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