Orange With a Twist

Last Updated on Thursday, 1 March 2012 03:12 Written by Flax Thursday, 1 March 2012 02:54

This soup, based on a variety of orange vegetables is unique due to the variety of spices it encompasses.  Orange vegetables, sweet in flavor are very to the spleen and are wonderful for anyone who suffers from digestive issues.  The combination of warming and invigorating spices that are used in the recipe below are also meant to help to improve the digestive system.

Ingredients:

  • olive oil
  • 1 onion, chopped
  • 2 cloves garlic, finely chopped
  • 1″ ginger root, grated
  • 1 butternut squash, chopped
  • 5 carrots, chopped
  • 1 sweet potato,  chopped
  • 2 stalks celery, chopped
  • 4 liters water
  • juice of 2 lemons
  • 1/4 cup pine nuts
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1 tsp allspice
  • salt and pepper
  • chopped coriander for garnish

Heat the olive oil in a large soup pot.  Saute the onion until it turns translucent, add the garlic, ginger, and spices and saute for two minutes more.   Add the water, bring to a boil, and then add the remaining ingredients.  Simmer on a low flame for one hour.  Puree, garnish with the chopped coriander, and serve hot.

Serves 8-10.

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Crockpot Minestrone

Last Updated on Monday, 6 February 2012 12:44 Written by Flax Monday, 6 February 2012 12:44

I really do love using my crockpot in the winter.  Not only do I come home to a warm nourishing meal, I also come home to a house that smells great.  Crockpot cooking is also a much safer way to cook large beans as you don’t have to leave the stove on for long periods of time.  (Maybe it’s my own anxiety, but I’m always afraid that I will forget that the stove is on and accidentally burn down the house.)  Smaller beans, such as the adzuki beans and the mung bean are wonderful summer beans as they require under an hour cooking time.  Larger beans such as the kidney  bean, garbanzo bean,  and of course the fava bean require much longer cooking times and are much more appropriate for the winter where it is appropriate to keep a dish simmering for even an entire day.

Crockpot cooking also happens to provide an excellent solution for “working mom’s” who are sometimes the last ones to walk through the door.  Either prepare the food in the morning before leaving, or if your morning are just too busy, prepare all of the ingredients the night before and then just plug-in the crockpot the following morning.  It’s like magic!  Your family has a  healthy nourishing meal without your even being home!

The recipe below is for minestrone.  Minestrone is a hearty Italian vegetable soup which is essentially a whole meal.  The soup has red kidney beans which are a wonderful winter food as they nourish the kidneys, the organ that should be strengthened in the winter.  Please note how the recipe includes, white, orange, and  green vegetables.  When all  three colors of  vegetables are in a dish, you can be sure that the dishl will be balanced, both with regard to nutrition, as well as with regard to flavor.

Ingredients:

  • 1 onion, diced
  • 2 cloves garlic, diced
  • 1/4 cup kidney beans, soaked overnight
  • 1/4 cup lentils
  • 4 carrots, diced
  • 2 parsnips, diced
  • 1 celeriac (celery root), diced
  • 1 broccoli stalk, peeled and diced
  • 1 sweet potato, diced
  • 2 tomatoes, peeled, seeded, and diced
  • 4 liters water
  • 1/8 cup brown rice
  • turmeric
  • 1 bay leaf
  • salt
  • pepper

Pesto:

  • 1 bunch basil
  • 2 tbsp roasted pine nuts
  • 2 cloves garlic
  • 4 tbsp olive oil
  • juice of 1/2 lemon

To prepare the soup, place all of the soup ingredients, other than the salt, in a crockpot.  Set the crockpot to  low and allow to cook for 8-12 hours.

Prepare the pesto by pureeing all of the ingredients together in a food processor until you have a smooth paste .  Set aside.

Add the salt and the pesto to the soup a few minutes before serving.

Serve hot.  Serves 6-8.

Note:  When beans are cooked with salt the skin doesn’t soften and they remain hard.  It is preferable to add the salt only after they are at least slightly cooked.

Sima Herzfeld Navon is a Nutritional Healer and teaches Healthy Cooking Classes.

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Crock-pot Split-Pea Soup

Last Updated on Tuesday, 3 January 2012 02:00 Written by Flax Tuesday, 3 January 2012 01:54

Seasonal cooking calls for heavy winter soups and stews. The longer you cook a food, the more warming it is, and no soup needs to cook for longer than a split pea soup. My favorite way to cook split pea soup is in a crock pot. I toss in the peas  first thing in the morning, add some water and then forget about it for the rest of the day. The all day cooking makes the peas incredibly soft, and I think just the smell of the soup heats up the house.
If you happen to have more time in the morning then add the remaining ingredients first thing, otherwise add the rest of the ingredients at various times of the day when you have a few moments.  I find that the remaining ingredients work well on only 3-4 hours of cooking time.

Every crock pot cooks differently, I will tell you my method but keep in mind that your crock pot might cook faster or slower than mine. One of my favorite crock pot tricks  is to start off with boiling water. Using already boiling water cuts hours off of crock pot cooking time. When preparing split peas, I find it important to make sure that the peas cook for long enough (otherwise, pop out those pepto-bismols). Since this is a soup recipe and extra cooking time will only help, it’s preferable to have it cook for longer, so I advise starting out with boiling water.

Notice that I use an interesting combination of spices in this soup. The spices are part North African and part Germanic. Turmeric and cumin are more North African, while bay leaf and caraway seed are more German. While it is a strange combination, I find that they work well together. What is interesting for me is the similar and yet different roles these spices play.
Turmeric and bay leaf are very common spices used in foods as they both help with the digestion. They are used when cooking legumes to prevent flatulence and to promote proper digestion.
Turmeric, one of the most important spices, functions as a a liver cleanser.  Turmeric helps with the digestion of fats and oils and should be eaten every day.  Turmeric has been shown to prevent Alzheimer’s and Parkinson’s disease. It is also a natural anti-viral and anti-biotic and it keeps our food as well as our bodies healthy by eliminating pathogens.
Bay leaf, while also a digestive aid, works primarily on the lungs. It is a pulmonary antiseptic and an expectorant and is a wonderful remedy for someone who has a cold or who is congested.

Ingredients:

  • olive oil
  • 1/2 kilo split peas, (soaked overnight)
  • 4 liters boiling water
  • 1 onion, chopped
  • 4 cloves garlic, smashed
  • 4 carrots, sliced into rounds
  • 1 kohlrabi or turnip, chopped
  • 4 stalks celery, chopped
  • 2 bay leaves
  • 1/4 tsp cumin
  • 1/4 tsp turmeric
  • 1/2 tsp caraway seeds
  • 1 cup beer (optional)
  • 1 marrow bone (optional)
  • salt and pepper

Croutons and/or hot dog slices for garnish.

Heat the olive oil in a frying pan, saute the onions for 2 minutes and then add to the crock pot.  Discard the soaking water and add the peas to the crock pot as well.  Add the remaining ingredients, other than the salt.  Cook on high for a minimum of eight hours. Add the salt only after the peas have slightly softened.
If you prefer to cook the soup in two stages than put half of the water and all of the peas in the crock pot.  Cook on high for around 4 hours. At a convenient point mid-day, saute the onion and add them, along with the remaining ingredients, to the crock pot. Continue to cook on high for at least 4 more hours.

Garnish with croutons and hot dog slices (big hit with the kids!)

Sima Herzfeld Navon is a Cooking Instructor and a Nutritional Healer.

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