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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Preventing Cancer Through Diet

Last Updated on Tuesday, 1 November 2011 10:05 Written by Flax Monday, 31 October 2011 02:12

As October becomes November the Cancer Awareness society moves their focus from Breast Cancer Awareness Month (October) to Lung and Pancreatic Cancer Awareness Month (November).   While the Breast Cancer Awareness society has brought home the  “one in nine”  the more correct statistic for Jewish Ashkenzi women is “one in eight”.  The high rate is attributed to the “Jewish gene” – three mutations in the genes BRACA1 and BRACA2 – which raise the likelihood of breast cancer by 60-80 percent.  4,000 Israeli women are diagnosed with breast cancer every year, and 900 die of the disease.  Lung cancer however, is the most dangerous of all cancers and is responsible for 29% of all cancer related deaths.

The cancer society has acknowledged a link between unhealthy lifestyle choices and higher cancer risk.  Two significant ways to reduce the risk of cancer are through exercise and diet.  Healthy dietary choices include eating a plant based diet,  eating whole grains, reducing saturated fats (animal products), reducing trans fat omega-6 oils (hydrogenated vegetable oils) and instead, using oils that are high in omega-3.  The two foods that I consider to be the most beneficial to both preventing and curing cancer are flax seed and seaweed.

Flax, high in omega-3 is also one of the best sources of vegetable lignins, compounds that have anti-tumor, anti-estrogenic, and anti-oxidant properties.  While flax appears to have value in treating all cancers, it is of extra value in treating both colon and breast cancers as the cells of these cancers have estrogen receptors and can be inhibited by the anti-estrogenic compounds in lignins.

Seaweeds are vegetables that are  easily digested, contain ten to twenty times the amount of minerals as regular (land) vegetables and have an abundance of vitamins and minerals.  Seaweeds detoxify the body, remove residues of radiation, are beneficial to the thyroid, and improve liver function.  Seaweeds ability to help reduce growths and tumors is noted in ancient Chinese texts which claim “there is no swelling that is not relieved by seaweed”.

To mark the occasion of October and November Cancer awareness months, I offer a recipe which uses both flax-seed and seaweed.  Satisfyingly enough, no-one, other than yourself, will  know that they are eating seaweed, or flax-seed for that matter. I served this dish for Shabbat lunch (when we had company),  I didn’t get a single seaweed comment, and there were no left overs.

This recipe has two parts but it’s not complicated. If making the crust is overwhelming, then buy a frozen ready-made whole wheat crust and just enjoy the health benefits of the filling. I promise you though, the crust isn’t hard to make, and from beginning to end, it adds only 5 minutes of work and one mixing bowl. If you are up to it, it’s worth the effort because while my recipe calls for olive oil and flax-seed, you know that they what you are buying contains  margarine galore and not even a single, solitary, flax-seed.

Wishing everyone good health and happiness ad meah ve’esrim.

Ingredients:

Crust

  • 1 cup whole flour (spelt or wheat)
  • 1/4 cup olive oil
  • 1 tbsp ground flax-seed
  • 1/2 tsp Atlantic grey sea salt
  • 3 tbsp hot water
  • 1/2 cup water (apx.)

Preheat oven to 180 c (350 f)

Allow the the flax-seed and the salt to soak  in the hot water for 5 minutes. Pour the dissolved salt flax mixture into a bowl and add the remaining ingredients.  knead the dough until it is smooth. Roll out the dough into a thin layer and place in either a pie dish or a baking pan (any size or shape will work). Prick with a fork and bake at 180c (350f) for 10 minutes, until it is partially baked. Remove from the oven and set aside.

Wakame Filling

  • 2 tbsp olive oil
  • 1 onion, diced
  • 3 cloves garlic, diced
  • 1/2″ (1 cm) ginger, grated
  • 1 bunch beet leaves (mangold or kale), coarsely chopped
  • 2 carrots, sliced into matchsticks
  • 1/4 tsp turmeric
  • salt and pepper to taste
  • 1 tbsp wakame
  • 1 tbsp ground flax-seed, soaked in 4 tbsp water for 5 minutes
  • 1 small kohlrabi, slice into thin roundels
  • 1 thinly sliced carrot roundel

Soak the wakame in cold water for ten minutes.  Squeeze out the excess water and set aside.

Preheat oven to 180 c (350 f).

Heat the olive oil in a deep frying pan.  Add the onion, garlic, ginger and spices and saute for 5 minutes or until the onions are translucent. Add the beet leaves and the carrots and saute until the beet leaves are limp.   Remove from the flame and stir in the wakame and the the flax-seed. Spoon onto the half-baked pie crust.
Spread the kohlrabi roundels in a circle over the top of the pie to form a flower shape. Place the carrot roundel in the center of the circle. Carefully brush the kohlrabi flower with olive oil.
Bake for 25-30 minutes, until the top is golden.

Serve hot.

Serves 4-6 as a side dish.

Enjoy!

Sima Herzfeld Navon has a clinic for holistic medicine and nutritional healing.  She also teaches healthy cooking.

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Crock pot Recipe-Split Pea Soup

Last Updated on Monday, 13 December 2010 11:53 Written by Flax Monday, 13 December 2010 11:34

Yay! Winter is here! We are finally cold!

Seasonal cooking calls for 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. I like to do this soup in a crock pot. I throw the peas in first thing in the morning and then forget about them for the rest of the day. They spend all day cooking and I think just the smell of cooking food heats up the house.
There are two ways of making this soup. Either throw everything in right in the beginning, or else add the vegetables 3-4 hours before eating. It depends on your schedule. Both ways work, but, if I’m around throughout the day, I prefer to do the vegetables later in the day-it really doesn’t make a difference though.

Every crock pot is different, I will tell you my method but keep in mind that your crock pot might cook faster or slower than mine. A trick that I use with my crock pot is that I start off with boiling water. This cuts hours off of my crock pots cooking time. When preparing split peas, I find it important to make sure that the peas cook for long enough. Since this is a soup recipe and extra cooking time won’t hurt it, it’s preferable to have it cook for longer rather than to under-cook the peas which can cause indigestion.

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 and Asian while bay leaf and caraway seed are more German in flavor. 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 however is a liver cleansing spice that helps with the digestion of fats and oils. Turmeric should be eaten every day, it prevents Alzheimer’s disease and Parkinson’s disease and helps to have healthy skin. It is also a natural anti-viral and anti-biotic and this means that it keeps food as well as our bodies healthy by fighting the pathogens.
Bay leaf while also a digestive aid works more on the lungs. It is a pulmonary antiseptic and an expectorant and is wonderful someone who has a cold or who is congested.
Both caraway and cumin are warming spices, while caraway is more sour and thus works more on the liver, cumin is more pungent in flavor and thus works more on the lungs. All in all, an interesting combination.

Ingredients:

olive oil
1/2 kilo split peas, (better if 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
salt and pepper

Croutons and hot dog slices for garnish. (Your hot dog slices-your decision if you want meat, chicken or tofu dogs)

To make this dish all at once, put everything except for the olive oil, onion and salt in the crock pot. Heat the olive oil in a frying pan, saute the onions for 2 minutes and then add to the crock pot as well. Cook on high for a minimum of eight hours. Add the salt before you serve the soup.
If you are doing the soup in two steps than put 1/2 the water and the peas in a crock pot and cook them on high for around 4 hours. At a convenient point mid-day, saute the onion and add it along with the remaining ingredients. Continue to cook on high for at least 4 more hours.

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

Enjoy!

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