Tuesday, March 10, 2015

Healing Vegetable Soup

Any good healing program takes a lot of vegetables! That’s why I like this very dense and nutrient-packed soup that has more vegetables than broth.  And as is my preference, it’s easy and fast to make too. 

It not only lasts several days in the fridge and is very handy to have around for any meal or snack, it freezes well too (especially in serving-size containers). 
One of my favorite breakfasts is one cup of this soup, with two soft-cooked eggs (with grass-fed butter). 

Try adding olive oil or grass-fed butter (or ghee) to a bowl of this soup – it’s delicious!  With Italian seasoning added while cooking, it tastes like minestrone soup.  A little parmesan cheese (if you can eat it) also tastes great. 

Healing Vegetable Soup
Add about 3-4 cups fluid to a stockpot to start boiling:  chicken or veg stock, bone broth, or just water  -- anything you like or have on hand.
Start adding the veg that will take longest to cook and also to start flavoring the broth:
  • 1 large can chopped tomatoes with juice (or fresh tomatoes chopped)
  • 1 onion
  • 1-2 carrots
  • 2 stalks celery
  • 3+ cloves garlic
Then after it’s boiling (add more fluid if necessary throughout -- keep the fluid level just above the veg level), add a cornucopia of any vegs you like or have on hand:
  • 1 T. Italian seasoning (if you like…the soup will taste like minestrone)
  • kosher or sea salt, ground pepper to taste
  • bell pepper (I like red )
  • leeks (white part)
  • asparagus
  • green beans
  • fennel bulb
  • zucchini
  • green cabbage, shredded
  • collards or kale (leaves only)
  • baby spinach (add toward the end)
  • chopped cilantro, parsley, or basil (add toward the end)
  • handful frozen green peas (just before turning off heat)
  • brussel sprouts or broccoli (cook these separately and add at the end)
After cooking, the veg can either be chopped fine in a food processor (not quite pureed) or the vegetables eaten chunky as cooked with some broth.  I hope you enjoy it as much as I do.
To your best health!
Adele Sonora
B.S. Nutrition Science

Wednesday, February 25, 2015

Berry Coconut "Raw" Cereal

Eating raw food can be as easy as chomping into an apple with a handful of nuts. But for breakfast, why not have something a lot tastier that really bumps up the nutrients.   It's also quick to make -- a virtue I never tire of! 

Something that raw foodists have been onto for awhile is how amazing creative combinations can taste.  A burst of berry flavor in this dish is like nothing you've ever tasted!   

Berry Coconut "Raw" Cereal
But the best attribute?  You won't believe how much protein this cereal has -- not an easy feat when eating a plant-based diet.  Or even with animal protein.  I see too many people (including myself sometimes) not getting near enough protein for breakfast.  So how much does this cereal have?   

Saturday, July 12, 2014

Zuccini Turkey Burgers

The zuccini is undetectable in
these burgers, but adds
phytonutrients, fiber, and
This recipe is so simple, one is tempted to add things to it -- many of my friends have tried.  But it needs nothing else.  The way I designed this dish (almost accidentally) was to be totally delicious with just these simple ingredients. 

Not only is it "fast good food" (my favorite kind) -- it's nearly a meal in itself. 

Adele's Zuccini Turkey Burgers

1 lb ground turkey (I prefer regular ground turkey; turkey "breast" is too dry)
1 small to small-medium zuccini
1/2 large onion or 1 small onion
4 T. oat bran
4 T. olive oil
salt and pepper to taste

Process in the food processor with steel S blade the zuccini and onion into very small pieces (don't puree it).  Add to other ingredients and mix well.  Shape into burgers -- I use an ice cream scoop to make about 2 oz burgers. 

Saute in olive oil (or coconut oil or grapeseed oil) on medium about 3-4 minutes each side.  Make sure the pan and oil are pre-heated to carmelize the burgers.  This is where a lot of the great taste comes from.  Makes about 8 or more small burgers.

Let me know how you like them!

--Adele Sonora
Nutrition and Health Educator