White Bean, Cabbage and Tomato Soup

Fall is here and so is soup season! Warm up with a bowl of this easy to make soup. You can also freeze it and keep it on hand when you need a bowl of something warm. Disclaimer, it pairs well with tuna sandwiches!

Recipe:
1 medium white onion, diced small
2 celery stalks, chopped fine
1 carrot, peeled and diced small
3 cups green cabbage, sliced thin (chiffonade)
1 cup cooked white cannellini beans
1.5 cups cherry tomatoes, halved
2 liters chicken or vegetable stock, no salt added
2 bay leaves
2 tbsp fresh dill
Salt and pepper to taste
Olive oil

Method:
– in a large pot on high heat add oil
– add onions, celery and carrots, stir, cook for 5 mins
– add cabbage, stir, cook for 10 mins
– add stock, stir, bring to a boil
– once boiled, reduce to a simmer
– add bay leaves, simmer 1 hour
– add beans, tomatoes, fresh dill, salt and pepper, simmer 10 mins
– pluck out bay leaves
– serve hot or freeze and save for later

Yield: 3 large bowls

Bruschetta Stuffed Roasted Zucchini

Bruschetta is a crowd favorite, so why not jazz up your veggie side (or main) dish with it. If this doesn’t entice you to eat more veggies, I don’t know what will. In the summer, homegrown zucchini can grow to be huge and I think that would be a great opportunity to stuff them. I used small zucchinis in this recipe, so if you’re stuffing large ones, just make more bruschetta and go to town.

Recipe:
2 green zucchinis (the bigger the better, you may have to make extra bruschetta if they’re large zucchinis), washed, sliced in half lengthwise (leave the ends on)
1/2 orange or red bell pepper, diced small
4 whole, canned tomatoes or 2 beefsteak tomatoes, diced small
2 garlic cloves, peeled and minced
1 tsp oregano, fresh or dried
1 tsp basil, fresh or dried
extra virgin olive oil
salt
1 tbsp fresh parsley, chopped fine

Method:
– preheat the oven to 204C (400F)
– line a baking sheet with parchment paper
– scoop out seeds from zucchini, leaving a boarder around all edges, place on parchment paper with the skin side down
– in a bowl, mix together the diced pepper, tomato, garlic, herbs and salt
– fill the zucchinis with bruschetta
– drizzle olive oil over the zucchinis
– bake in oven for 20 minutes
– garnish with parsley, serve hot

Yield: 2 zucchinis

Vegetable Broth 101

Making soup is so easy and even more rewarding when you use your own homemade broth! Everyone should know how to make an easy vegetable broth, and always have some on hand in the freezer.
You can use whatever veggies you have on hand, just avoid bitter veggies like broccoli, Brussels sprouts or rapini, and always include a basic mirepoix of onions, carrots and celery at a ratio of 50% onions, 25% carrots and 25% celery.

Recipe:
white onion, chopped rough with the skin
carrot, chopped rough with the skin, or use leftover ends or trimmings
celery, chopped rough, or use leftover ends or the leaves
garlic, whole smashed with the skin, or use leftover skin and trimmings
fresh rosemary, whole
fresh parsley, whole
salt
pepper
water
extra virgin olive oil

Method:
– in a pot on high heat, add oil
– add onion, carrot, celery and garlic
– saute for 5 mins
– cover the veggies with water, allowing about 2 inches of water above the amount of veggies you are using
– add rosemary, parsley, salt and pepper
– being to a boil, then reduce to a simmer
– simmer for 1 hour
– adjust salt to taste
– strain
– store in the fridge or freezer until use (thaw in the fridge before using frozen stock)

Asian Peanut Stir-Fry with Rare Flank Steak

It has been a while since I posted something! I’ve been so so busy this semester it seems like writing out recipes wasn’t at the top of my priority list. But this stir-fry is definitely at the top of my list now.

You can’t go wrong with peanuts and lime, one of my favorite combinations! Ditch the store bought sauces that are packed with sugar, salt and preservatives, you can make your own easily with a little help from this recipe!

Recipe:
For the steak:
250g slab flank steak, trimmed
2 tbsp red wine (I used an old Merlot)
1 tbsp fresh lime juice
1 garlic clove, chopped rough
1 tbsp soy sauce
1 tsp hot sauce
salt and pepper

For the stir-fry:
1 small white onion, sliced thin
1 carrot, peeled, sliced thinly on a bias
2 celery stalks, sliced thinly on a bias
1 bell pepper, sliced thinly
1 green zucchini, sliced thinly on a bias
2 cloves garlic, minced
3 tbsp all natural peanut butter
2 tbsp water
2 tbsp soy sauce
2 tbsp fresh lime juice
1 tsp hot sauce (I used Frank’s)
extra virgin olive oil or sesame oil
1 avocado, sliced thinly
lime wedges for garnish

Method:
For the steak:
– the day before you make the stir-fry, mix all ingredients together in a large seal-able container (big enough to lay the steak flat)
– add steak and ensure it is covered all over with marinade
– store in the fridge
– take out of fridge about 45 mins before cooking, allow to rest at room temperature

For the stir-fry:
– heat a rondeau pan on medium high heat, add oil
– add onion, carrots and celery, cover and cook 5 mins
– heat another pan (big enough for the steak) on high heat, add a small amount of oil
– in the rondeau, add bell pepper, cover and cook 5 mins
– in the separate pan, place steak down and allow to sear for 4 mins
– flip and cook another 4 mins
– remove from pan and allow to rest on a room temperature plate, covered with foil, for about 8 mins,
– in a bowl combine garlic, peanut butter, water, soy sauce, lime juice and hot sauce
– add sauce to the veggies and add zucchini, toss so sauce is spread evenly over veggies, cover and cook 5 mins
– with a sharp knife, slice steak against the grain into thin slices
– serve stir-fry with steak, sliced avocado and a lime wedge

Yield: serves 2

Loaded Chicken and Greens Soup

If you’re sick with a cold, or want to warm up from the snow, this soup is what you need! It’s packed with tons of greens, veggies, iron and protein. Safe for my gluten free, lactose-free and diabetic friends.

Recipe:
1 medium size white onion, diced fine
2 carrots, peeled, diced small
2 celery stocks, washed, trimmed, diced small
4 garlic cloves, peeled, minced
2 liters no salt added chicken stock
1 liter water
4 bay leaves
1/4 cup fresh flat-leaf parsley, chopped fine
2 tbsp fresh dill, chopped fine
1 cup cooked white kidney beans, rinsed
1/2 bunch rapini, trim the ends, chopped into 1 inch pieces
2 cups fresh spinach
1 1/2 cups cooked chicken, shredded (white or dark)
salt and pepper to taste
olive oil (or flax oil if you have it)

Method:
– heat a large stock pot on medium heat, add oil
– saute onions, carrots and celery for 3 mins
– add garlic, saute for 5 mins
– add chicken stock, water, bay leaf, parsley and dill, cover and let simmer for 45 mins
– add rapini, cook uncovered for 10 mins
– add spinach, beans and chicken, cook uncovered for 5 mins
– add pepper and a generous amount of salt (there is no salt in the broth so you will need a good amount to bring out all the flavours)
– serve hot
Note: for my vegetarian friends, you can sub for veggie stock and omit the chicken!

Yield: about 2 1/2 litres, 5-6 servings

Veggie Curry Bowl with Spicy Garlic Potatoes

If you go to a shawarma joint and all you smell is garlic, you’re in the right spot. Every place makes their garlic potatoes a bit differently but this reenactment is sure to taste similar. This recipe is safe for my gluten-free, lactose-free and vegan friends.

Recipe:
10 mini red potatoes, washed (leave the skin on)
7 garlic cloves, minced as fine as possible to a paste consistency (use mortar and pestle if you have one)
1 tbsp + 1 tsp Louisiana style hot sauce (I used Frank’s)
extra virgin olive oil
salt and pepper
your choice of veggies (I used 1 yellow bell pepper and 1 large carrot), chopped into large pieces lengthwise
1 cup chickpeas, cooked
1 tsp turmeric
1 tsp coriander
1 tsp cumin
1 tsp curry powder
1 tsp dried thyme
fresh cilantro

Method:
– preheat oven to 204C (400F)
– toss veggies and chickpeas with olive oil, turmeric, coriander, cumin, curry powder, thyme and salt and pepper
– place on baking tray lined with parchment paper and bake in the oven until veggies are soft and chickpeas are crunchy, about 20 mins
– place potatoes in a pot, cover with water and bring to a boil
– boil until soft, about 15 mins
– drain and set aside to cool
– in a large bowl mix together garlic, hot sauce, olive oil, salt and pepper
– add potatoes and toss until coated
– pour out onto a baking tray lined with parchment paper
– smash each potato with the palm of your hand to flatten
– bake in oven until crispy on the outside, about 8 mins
– serve everything in a bowl, garnish with fresh cilantro

Yield: 2 servings

Veggie Turkey Chili

It’s definitely cold out, and I know with the holidays around the corner you need an easy dinner recipe that will warm you up.  This one pot chili is ideal on a day like today! Add some extra veggies to your bowl to make it more well-rounded. This one is safe for my gluten-free and lactose-free friends (omit the sour cream and cheddar cheese garnish)!

Recipe:
1 onion, diced small
1 carrot, peeled, diced medium
2 celery stalks, diced medium
3 garlic cloves, minced
1 pound lean ground turkey
1 can (740ml) diced tomatoes  (keep the juice)
4 bay leaves
1 tbsp paprika
1 tsp black pepper
1 tsp salt
1 1/2 cups cooked white kidney beans, drained and rinsed
1 green zucchini, diced small
olive oil
cheddar cheese
sour cream

Method:
– heat a large pot on medium high heat, add olive oil
– add onions, carrots and celery, saute for 5 mins, stirring often
– add garlic, saute for 4 mins, stirring often
– add turkey, break it apart into small pieces with a wooden spoon
– cook for 7 mins
– add tomatoes and all the juice, bay leaves, paprika, pepper and salt
– bring to a boil and reduce heat, simmer for 1 hour
– add beans, stir, simmer for 20 mins
– add zucchini, stir, simmer for 6 mins
– pluck out bay leaves and add additional salt to taste, as needed
– serve hot, garnish with cheddar cheese, sour cream, additional veggies if desired (I added roasted broccoli) or corn bread (see the recipe for Southern Cornbread)

Yield: 6 servings

Broccoli and Aged Cheddar Soup

It’s the coldest day of 2017, so warm up with a bowl of this flavourful veggie packed soup. Safe for my vegetarian, gluten-free and (if you omit the cheese) diabetic friends.

Recipe:
1 large white onion, chopped rough
2 celery stocks, chopped rough
1 large carrot, peeled and chopped rough
3 garlic cloves, chopped rough
2 crowns of broccoli, (peel strips off the stem for garnish and cut and set aside 1 cup of small flourettes) roughly chop the rest including the stem
1 1/2 – 2 litres water (enough to cover the veggies, plus a little more)
1 cup cooked chickpeas, drained and rinsed (set aside 1/8 cup for garnish)
2 tbsp fresh dill, plucked off the stem
2 cups extra old white cheddar cheese, grated (set aside 1/8 cup for garnish)
olive oil
salt and pepper

Method:
– heat a large pot on medium heat, add olive oil
– add onions, celery and carrots
– stir, cook for 8 mins
– add garlic and broccoli (reserve the cup of small flourettes, they’ll be added later)
– stir, cook for 5 mins
– top with water, enough to cover the vegetables, plus a little more
– let simmer for 30 mins
– add chickpeas and dill, cook another 10 mins
– remove from heat and puree everything together with an immersion blender
– return to heat
– add the remaining broccoli flourettes and cheese
– cook 4 mins
– season with salt and pepper to taste
– garnish with shaved broccoli stems, chickpeas and grated cheddar cheese
* You can also freeze the leftovers, for an easy meal on another day

Yield: serves 5, about 2 litres

Rustic Ratatouille

Welcome in the fall with this warm, Rustic Ratatouille! This recipe gives the traditional French dish a Mediterranean twist, while still staying true to its roots. Safe for my vegetarian, gluten-free and lactose-free friends.

Recipe:
2 shallots, peeled and quartered
3 garlic cloves, chopped rough
3 yellow bell peppers, chopped medium
1 small eggplant, chopped medium
1 small green zucchini, chopped medium
2 tbsp capers, drained
1/8 cup kalamata olives
1 tbsp fresh oregano
1 tsp fresh basil
1 can diced tomatoes (764 ml)
salt and pepper
extra virgin olive oil

Method:
– heat a rondeau pan to medium high heat, add olive oil
– saute onions and garlic until garlic turns golden brown in colour
– add peppers, cook for 4 mins
– add eggplant, zucchini, herbs, capers and olives, saute for 2 mins
– add tomatoes, bring to a simmer and then lower the heat, cook for 10 mins
– season with salt and pepper as needed
– serve hot

Yield: 4 servings 

Summer Coleslaw

Ditch the store-bought coleslaw and try a lighter, healthier alternative. This one is dressed with a simple, summery vinaigrette that wont make you feel heavy like the ones covered in mayonnaise, and you can brag that you made it yourself!

Recipe:
1/2 green cabbage, thinly sliced
1/2 red onion, sliced very thin
1 large carrot, grated
3 tbsp fresh parsley, chopped fine
1/8 cup rice wine vinegar
3 tbsp extra virgin olive oil
1 tbsp ground black pepper
2 tsp salt

Method:
– mix all ingredients in a bowl
– keep refrigerated until serving (best if dressed 1 hour prior to serving, so flavours mingle together)

Yield: Serves 4