INGREDIENTS
1 medium onion, thinly sliced 1/4 cup thinly sliced fresh ginger 2 Tablespoons Thai red curry paste 3 pounds butternut squash, peeled, seeded, and cut into 2-inch pieces 5 cups of water 2-13.5 ounce cans lite coconut milk 1 teaspoon lime zest 1 stalk fresh lemongrass, smashed and cut into quarters 2 Tablespoons sugar 2 Tablespoons fresh-squeezed lime juice freshly ground pepper and salt to taste Nonstick cooking spray Garnish suggestions: 2 scallions, thinly sliced plus about a 1/4 cup of fresh cilantro, chopped PREPARATION Spray the bottom of a large soup pot with nonstick cooking and place over medium heat. Add the onion and ginger and cook for about 6–7 minutes, or until the onion is softened. Add the curry paste and cook for another 2 minutes. Add the squash and water and bring to a boil. Cover partially and simmer over low heat until soft, about 25 minutes. Add the coconut milk, lime zest, and lemongrass, stirring to combine. Continue to cook with the lid slightly ajar, for another 30 minutes. Discard the lemongrass. Working in batches, purée the soup in the blender, making sure to remove the center cap from the lid of your blender and cover the top with a towel (*If you have an immersion blender, go for it!) Repeat until all of the soup has been puréed and returned to the soup pot. Stir in the sugar and lime juice. Add freshly ground pepper and salt to taste. If not serving immediately, store in the refrigerator for up to 3 days. When ready to serve, reheat and ladle into bowls. Garnish with scallions and cilantro. Makes 12 1-cup servings.
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INGREDIENTS
2 pounds ripe plum or Roma tomatoes, halved, core and seeds removed 1 medium cucumber, peeled, sliced into thick coins 1 medium red, yellow, or orange bell pepper, stem and seeds removed, sliced into large chunks 1/2 medium sweet yellow onion, peeled and cut into large chunks 3 cloves of garlic, peeled 1/4 cup fresh cilantro leaves 2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1 12-oz can low sodium V-8 juice 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 teaspoon cumin Optional toppings: hot sauce, fresh cilantro leaves, cucumbers PREPARATION Place all of the ingredients in a large blender or food processor. Pureé for about 2 minutes, leaving it slightly chunky. Taste and season as desired. Place in a container and refrigerate for at least 4 hours or overnight, to give all of the flavors a chance to meld together. Serve chilled with suggested toppings. Makes 5–6 servings.
INGREDIENTS
2 large sweet potatoes, peeled and chopped into small cubes 2 small shallots, peeled and chopped 3 garlic cloves, minced (or 2 tablespoons of pre-minced) 2 Tablespoons olive oil, in spritz bottle if possible Freshly ground pepper and salt to taste 1/8 teaspoon cayenne pepper 1/2 teaspoon turmeric 4 cups vegetable broth, low sodium, divided 1 cup nonfat Greek yogurt, divided PREPARATION Preheat oven to 375 degrees. Place nonstick foil on a roasting tray and spritz with olive oil. Place prepared sweet potatoes, shallots, and garlic on the tray. Spritz generously with olive oil (or use about 1 tablespoon). Sprinkle with salt, pepper, cayenne pepper, and turmeric. Mix well. Place the tray in the oven and bake for 30–35 minutes, stirring every 5–8 minutes (be sure to keep an eye on the shallots, so they do not burn). Remove from oven and cool slightly. Place 2 cups of vegetable broth in a blender. Carefully add sweet potato mixture and blend for 1–2 minutes, adding more broth until a smooth, soupy texture. If your blender has the warming option, go for it! If not, place in a soup pot with a lid, bring to a boil, lower and keep warm until serving. Makes 4 1-cup or 8 1/2-cup servings. Top with 1–2 tablespoons of yogurt, or 1/4 cup if consuming as your meal. Garnish with fresh herbs. *This soup contains approximately 500 mg sodium per cup; 250 mg sodium per half-cup.
INGREDIENTS 1/2 Tablespoon olive oil 1 yellow onion, peeled and chopped 3 bell peppers (red, yellow, orange — any color combo), chopped 2 cloves garlic, minced 1 Tablespoon curry powder 1/2 teaspoon cayenne pepper 2 (13.5-ounce) cans light coconut milk 4–5 cups vegetable broth, low sodium (*or thai coconut broth) 2 cups shredded rotisserie chicken or 2 cups cubed tofu 1/3 cup fresh cilantro, chopped, plus for garnish 1 8-ounce packages rice stick noodles Optional toppings: fresh lime wedges, crushed peanuts, siracha PREPARATION Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium and add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until a soupy, desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg sodium per cup; less than 300 mg sodium per half-cup.
INGREDIENTS
1 Tablespoon olive oil 1/4 cup scallions, sliced 1 pound fresh carrots, peeled and sliced into coins 1 1/2 teaspoons fresh ginger, minced 1/8 teaspoon cayenne pepper 1 1/2–2 teaspoons curry powder 2 cups (divided) vegetable stock, low sodium 1 cup water 1 handful cilantro sprigs 1/2 cups light coconut milk 1 teaspoon fresh lime juice salt and freshly ground pepper to taste Optional garnish: fresh cilantro leaves and pepitas PREPARATION Place large saucepan over medium heat. Add oil and heat for 1–2 minutes. Add scallions and sauté for about 2 minutes. Add carrots, ginger, pepper and curry powder. Stir well and cook for 3–4 minutes. Add vegetable stock, water and cilantro sprigs (yes, you are throwing in the whole sprigs!). Increase heat to high and bring to a boil. Once boiling, reduce heat to simmer, stir and cover. Simmer for 30 minutes or until carrots are soft. Remove pan from heat and cool for about 10 minutes. Using tongs, scoop out and toss cilantro sprigs. Pour soup mixture into blender. Add coconut milk and lime juice. Place lid on blender, removing middle section. Hold a towel over top of blender to avoid any splatter and blend for about 1 minute, or until smooth. Return the soup to the saucepan and place over medium heat until warm. Season with freshly ground pepper and salt to taste. Ladle into 4 serving bowls and garnish with cilantro leaves and pepitas if desired. Makes 4 1-cup servings.  This recipe was originally a heavier chili. I lightened it up into a bisque with some additional calcium-packed ingredients, as well as adding crab meat for a lean protein, along with the beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but still a 20-minute or less prep time. INGREDIENTS
3 medium shallots, minced 2 garlic cloves, minced 1 yellow bell pepper, cored, seeded and chopped fine 2 teaspoons olive oil 1 15-ounce can kidney beans, rinsed and drained 2–3 Tablespoons chili powder 1 6-ounce can tomato paste 1 1/2 cups vegetable broth, low sodium 8 ounces jumbo lump crab, shells removed 1/2 cup evaporated nonfat milk 2 Tablespoons dry sherry salt and freshly ground pepper to taste Flat leaf parsley to garnish, optional PREPARATION Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce temperature to a simmer and continue cooking for about 8 minutes. Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings.  This is a soup I created at the very start of my career, with a couple of my dietitian mentors. It has evolved over the years with removing and replacing some of the ingredients and adding the beans for a protein source. This is easily many meals in a bowl, as freezing in single portions works well for any leftovers INGREDIENTS
1 small chopped onion (about 1 cup) 2–3 celery stalks, washed and chopped (about 1 cup) 2–3 cloves minced garlic (about 2 teaspoons) 2 medium carrots, peeled and chopped (about 2 cups) 2 15-ounce cans chopped tomatoes, low sodium 8 cups vegetable broth, low sodium 1 medium sweet potato, peeled and sliced into bite-size pieces (about 3 cups) 1 small head of cabbage, washed and roughly chopped (about 3 cups) 1 red pepper, washed, seeded and chopped 1 yellow pepper, washed, seeded and chopped 2 cups cannellini beans salt and pepper to taste PREPARATION Place a large pot over medium heat. Add onion, carrots, garlic and tomatoes. Cooks for 5–6 minutes, or until veggies are tender. Add vegetable broth and bring to a boil. Add sweet potato, cabbage and peppers. Cook for 15–20 minutes, until potatoes and carrots are tender. Reduce to low heat. Add beans, tofu, salt and pepper to taste. Heat until warm. Ladle into bowls and garnish with freshly ground pepper. Makes 10–12 servings.
INGREDIENTS
2 Tablespoons unsalted butter 3 sweet onions (such as Vidalia), thinly sliced 3–4 garlic cloves, minced 6 cup vegetable broth, low sodium 1/4 cup sherry 1 bay leaf 2 tablespoons chopped fresh thyme Freshly ground pepper and salt to taste 4 slices whole grain or whole wheat baguette 1 cup shredded Swiss cheese, reduced fat 1/4 cup chopped fresh chives, for garnish PREPARATION In a slow cooker, add butter, onions and garlic. Cook on low heat for 6 hours, until the onions are golden and caramelized. Add the broth, sherry, bay leaf and thyme. Continue to cook with the slow cooker on low for another 4 to 5 hours. Season the soup with salt and pepper. Preheat the broiler on your oven. Ladle the soup into oven-safe bowls and place 1 slice of baguette on top of each. Sprinkle ¼ cup of cheese on top of each baguette. Broil the soup until the cheese is melted and well-browned, 2 to 3 minutes. Serve immediately, garnished with chives. Makes 4 servings.  Not everyone gets as excited as I do about cauliflower, and even more likely about parsnips. I challenge you to put any negative thoughts aside and give this warm, deliciousness a try. It takes about an hour overall, between preparation and cooking, but this smooth, creamy creation, satisfies the body and mind. Both parsnips and cauliflower are an excellent source of fiber and potassium, with a touch of protein and calcium. INGREDIENTS
3–4 parsnips, peeled and chopped into coin-size pieces 1 head cauliflower florets, washed and roughly chopped 4 garlic cloves, peeled and smashed 1 large or 2 small shallots, peeled and roughly chopped 4 springs fresh thyme plus a teaspoon of fresh leaves for garnish 2 Tablespoons olive oil 1 teaspoon cumin 1/2 teaspoon paprika 1 large or 2 small shallots, peeled and roughly chopped 4 cups vegetable or chicken broth, low sodium salt and pepper to taste PREPARATION Preheat oven to 375˚F. Place prepared cauliflower, parsnips, garlic, shallots and thyme springs in a large mixing bowl. Add olive oil and toss until all veggies are well coated. Sprinkle with cumin, paprika and pepper and toss again. Spread onto rimmed baking sheet and place in oven. Roast vegetables for 25–30 minutes, tossing veggies halfway. Remove from oven and roll thyme springs in your clean hands, to remove cooked leaves. Toss the remaining springs. Pour 3 cups of the broth into the blender. Add roasted veggies. Remove plastic center on blender lid and securely place lid on blender. Use a kitchen towel to cover the lid, securing the towel with your hand (this will allow for the steam to escape without any type of explosion…been there, done that ;). Puree mixture for about 1 minute or until the mixture is smooth. Add another 1/2 cup of broth and continue to puree. Repeat with final 1/2 cup of broth. *Note: Add more broth if desired for achieve a thinner consistency. Transfer the mixture into medium sauce pot and bring to a light simmer. (*If you have a Vitamix, you can use the heating feature). Taste and adjust seasonings. Garnish with a drizzle of olive oil and fresh thyme leaves. Serve hot. Makes 4–5 servings.
INGREDIENTS
2 Tablespoons olive oil,. divided 5–6 cloves of garlic, chopped 1 small onion, chopped 1/2 cup fresh cilantro (or basil, if not a lover of cilantro), chopped 2 teaspoons paprika 4 cup vegetable broth, low sodium 1 15-ounce can chopped tomatoes, no added salt 1 4-ounce can diced chilies 1/4 teaspoon chili powder 2 cups Greek yogurt, nonfat, plain PREPARATION Place a medium skillet over medium-high heat. Add one tablespoon of olive oil and garlic and sauté until lightly browned. Remove garlic from pan and set aside. Add additional tablespoon of olive oil and onion to skillet. Sauté tender, about 6 minutes. Add paprika, broth, tomatoes, chilies and chili powder. Bring to a boil, reduce heat and simmer about 20 minutes. Slowly stir in yogurt and cook over low heat until heated through. Do not boil! Ladle into soup bowls and sprinkle with cilantro. Makes 6 1-cup servings |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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