Beet Soup with Lemon Dill Sour Cream
So typically it is not a challenge for me to make something that my overly enthusiastic husband will love to eat… except when it comes to beets. I always joke that since he is a DJ he should like “fresh beets.” I know I always say even though I’m vegan I sure like the “cheese” or puns in this case.
Well anyway I had success in my culinary achievements when I made a beet soup that he actually had seconds of and even the next day was asking if we had any of that delicious beet soup left over.
So here is the recipe:
Beet Soup with Lemon Dill Sour Cream
- 3-4 Beets
- 1 Sweet Potato
- 1 Potato
- 1/2 medium onion (chopped)
- 2-3 cups beans (I used black beans)
- 2 cups cooked rice (optional for more texture)
- 1/2 bunch kale or other greens
- 2 cups chopped cabbage
- 1 Lemon
- Salt or liquid aminos to taste
- 1/2 teaspoon each (oregano, cumin, celery seed, chipotle or black pepper)
Wash and cube beets and potatoes (no need to peel them). In a large skillet saute beets with half the onion and half the sweet potato for 5-10 minutes until the beets are starting to get tender. Add enough water to the pan to cook fully cook beets and sweet potato and blend in a food processor or blender. Set Aside.
Then in another pan cook the rest of the onion and cubed potatoes and boil for 10 minutes with the seasonings listed to make a nice veggie broth. I used about 4 cups water, but feel free to use more or less depending on how thick you like your soup. Add the rice, beans, and whole lemon halves after they have been juiced and cook for another 5-10 minutes. I added the kale, cabbage, and juice of 1 lemon at the end since I don’t like my greens very mushy. Add salt to taste and REMOVE the lemon halves. Then add the pureed beet, sweet potato and onion mixture. Remember to garnish with some delicious Lemon Dill Sour Cream (see recipe below).
*side note on why I add the lemon halves to the soup… the skin of the lemon has all the essential oils and a very potent lemon flavor so I like to add them just to up the lemony goodness.
Lemon Dill Cashew Sour Cream
- 1 cup raw cashews (soak them first if you don’t have a high-speed blender)
- Juice of 1/2 lemon + a little lemon zest
- 1 teaspoon dill
- pinch of salt
If using a high speed blender add a little bit of water and blend until super thick and creamy (almost as thick as sour cream). Then put in freezer while heating up soup to thicken and spoon it on top. If using a food processor make sure to soak the cashews ahead of time (at least 4 hours… can even soak overnight for convenience) and only add water as needed. You may want to double this recipe to have some amazing sour cream on hand… keeps in refrigerator for about a week.
Summer Soup… Yummy!
I love summer time with all the fresh veggies and farmers markets. I am super lucky that there is a local farmers market, Cannon Beach Farmers Market. I do a CSA (community supported agriculture) box with Kingfisher Farms and get an abundance of local, organic goodies. This is a soup made from those treasures…
Delicious Summer Soup (serve hot or cold)
- 2-3 large tomatoes
- 1 red pepper
- 1 zucchini
- 1/4 cup raw sesame seeds (could substitute with cashews, hemp seed, sunflower seed, etc.)
- 2-3 cups of water (more or less depending on how creamy you like it)
- salt to taste (I actually used liquid aminos because I prefer the taste)
- chipotle (just a dash… more if you like it spicy)
- 3-4 cups chopped greens: kale, chard, arugala (whatever yummy greens you have on hand)
- 1/4 cup finely chopped onion or chives
Blend the tomatoes, red pepper, zucchini, sesame seeds and water in blender until smooth and creamy. Then add salt and chipotle to taste. You can heat this up if you would like or just super chop the greens and onion, add to the soup and serve… Enjoy!!!
Super Low-Fat Strawberry Ice Cream
It was a warm night… and I was craving something cold and sweet. How about some strawberry ice cream!!! This would be a snap to make if you have an ice cream maker, but if not do not fret… Just blend all the ingredients, freeze and blend again. Still quick and easy! This ice cream has just over 100 calories/serving making it super low calorie, and guilt-free!
Strawberry Cashew Ice Cream (1 pint)
- ½ c. cashews
- 1/2 pint strawberries
- 1 teas. vanilla
- 1-2 TBS agave or maple syrup for added sweetness (optional)
- 1 ¼ c. water (approximate, see directions below)
-Soak cashews to soften, then add all ingredients including only enough water to make 2 c. total or 1 pint. Amazingly ice cube trays hold exactly 2 cups! Blend until creamy and either use ice cream maker or pour mixture into ice cube tray, freeze and blend again until smooth.
Banana Flax Crepes with Soy Yogurt and Fresh Strawberries
I love this time of year!! It’s when I get to go the Farmer’s Market and always have super fresh delicious produce. Today even when I first woke up (before 6am) it was already a sunny gorgeous day at the beach! How lucky I am to be here.
Last night before falling asleep I was dreaming of what I wanted to make for breakfast and it came to me… crepes!! Topped with lots of fresh strawberries! YUM… no wonder I woke up so early excited to make a scrumptious meal.
Banana Flax Crepes (makes 3-4)
- 1 cup Bob’s Gluten Free Flour
- 1/4 cup whole flax seeds (grind into flour/meal)
- 1/2 ripe banana
- 1 teaspoon vanilla
- sprinkle of salt
- water (enough added for crepe batter consistency-thinner than pancake batter)
Grind whole flax seeds into meal and add to GF flour. Mash up ripe banana before adding to powdered ingredients. Then add vanilla, salt and water. Start with a small amount of water and work your way up to desired consistency. You will have to add more water than you think because the flax will just keep soaking up that water.
Heat a skillet to medium heat and add some coconut oil to coat the pan. Then pour some of the mixture in and spread out in a circle as thin as possible. No need to flip… the crepe is done when you can tell there is no raw dough on the surface. Then top with soy yogurt and fresh berries… Enjoy!!!
I was making some rice pasta with steamed broccoli and it just seemed too bland. What do I do in that instance? Make a condiment!!! This time I decided a nice cheesy addition would be tasty so I took out my food processor and in 2 minutes flat had this delicious parmesan that I was just nuts about. Ok I love puns… here’s another one: I might be vegan but I sure love the cheesy (sense of humor that is).
Nuts about Parmesan
- 1 clove garlic
- ½ cup walnuts or cashews
- 1-2 TBS nutritional yeast
- ¼ teas. salt
Peel garlic. Pulse garlic in food processor, then add walnuts (or cashews), nutritional yeast and salt. Process into desired parmesan-like consistency. Top on your favorite pasta, soup, salad, or pizza. Store any leftovers in fridge for a week or so.
Carrot Cake with Cashew Cream Cheese Frosting
So I have really been into juicing lately… and of course that means tons of carrot pulp, usually I just compost it. One time I did try to make soup with it, but don’t ever make that mistake… super grainy and all the juice was out of the carrots so the soup was NOT sweet and creamy like it normally is. I know there are a ton of recipes out there for using carrot pulp for the fluffy consistency of raw, dehydrated cookies, but really I wanted something sweet and QUICK!
I happened to have Bob’s Red Mill Gluten Free Vanilla Cake Mix on hand, so I thought to myself… “why not try to make it carrot cake?” I juiced 4 carrots and added the juice back to the pulp. Then I dumped in the whole cake mix and eventually it turned into thick cake consistency. I did add a couple of other things and they are in the recipe below. I love cashew cheesecake, so I made a variation for a Cashew Cream Cheese Frosting and DELICIOUS!!!
Carrot Cake Recipe
- Bob’s Red Mill Vanilla Cake Mix
- 4 carrots (juice and pulp mixed)
- 1 1/2 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon pie spice
- Optional: coconut flakes, chopped dates, raisins, pecans, whatever you like!
Juice 4 carrots and mix the juice and pulp together. Then mix in all the other ingredients until uniform in consistency. Use coconut oil to oil the pan (to avoid sticking). Bake at 325 for 20-30 minutes (depending on pan size and oven size)
Cashew Cream Cheese Frosting
- 1/2-1 cup raw cashews
- juice of 1/4-1/2 lemon (depending on how lemony you like it, and a little zest never hurt anyone)
- 2 TBS maple syrup or agave
- 1/2 teaspoon vanilla
- 2 TBS coconut oil (unrefined organic tastes best)
- water (just enough to make creamy)
If you are using a food processor to make frosting then I would highly recommend soaking cashews for at least 4 hours prior. I used my vitamix and didn’t have the foresight to soak beforehand and it still turned out super smooth. When you refrigerate this frosting it will thicken or if you use more cashews. I liked it more like a glaze when I first made it and then after refrigerating it was thick like a super buttery frosting. Just use frosting as needed and don’t put on the whole cake (since you need to refrigerate the frosting and that would dry the cake out). Top piece by piece and enjoy!
Baked Falafel (coated in flax meal) with Tabouli
Last week we had another great Creative Healthy Cooking Class… the theme was Lebanese cuisine, and WOW was it delicious!!! We made baked and lightly sautéed falafel balls. The baked ones (that look fried) are actually covered in freshly ground flax meal to really up the nutritional profile… not that the dinner needed it with all that parsley. We also made tabouli, tahini sauce (with unhulled sesame seeds to maximize the calcium content), and of course hummus.
Falafel (serves 4)
- 2 cups garbanzo beans (sprouted first, then cooked 10 minutes)
- 2-3 garlic cloves
- ¼ small onion (chopped)
- 1 cup fresh parsley (chopped)
- 1 teaspoon cumin
- 1 teaspoon coriander
- ¼ teaspoon salt
- 4 TBS flax seed
Grind the flax seed to make flax meal and set aside. Then add all other ingredients into a food processor and blend until uniform in consistency. Should be able to form mixture into balls (slightly larger than golf ball size). Then take flax mixture to coat the outside of falafel balls and bake in oven at 350 for 15-20 minutes until crispy. Enjoy with tahini or in a sandwich, wrap or on top of a salad.
*Instead of baking you can also flatten balls slightly and sauté in coconut oil lightly on each side and enjoy! (Pictured below)
Tahini Sauce (serves 4)
- 4 TBS sesame seeds (try to use unhulled)
- juice of ½ lemon
- ½ cup water
- 1-2 garlic cloves
- salt or liquid aminoes to taste
Blend ingredients together in blender until smooth consistency. Can add lemon zest for more lemony flavor as well. Makes a great salad dressing (if you add a little more water and vinegar) or use as a dip for veggies or to slather on steamed greens… delicious!!
Falafel lightly sauteed in coconut oil topped with tahini sauce