For the healthiest , happiest you!
Sign up for my free monthly e-newsletter, EMPOWERED!, and get my 5-part e-course 'The 5 Steps to Breaking Bad Habits'
You can unsubscribe at any time, and I will never share your email.
Shiitake mushrooms give this soup a lovely chewy texture, along with cancer-fighting phytochemicals. Cauliflower and leek complete the cancer-fighting triumvirate.
Ingredients:
400 g sliced mixed fresh mushrooms (I used button and shiitake)
2 cloves garlic, minced
1 tsp dried thyme
1 tsp dried rosemary
2 cups water
1 carrots, coarsely chopped
3 cups cauliflower florets, cut into small pieces
1 cup chopped celery
1 leeks, cut into 1 cm slices
2 tablespoons Dr. Fuhrman's VegiZest, or other no salt seasoning
1 carrot, blended with 3 cups water
1 carrot, blended with 3 cups water
1/4 cup raw cashews
1 tablespoon lemon juice
400 g cooked or canned white beans e.g. great northern or cannellini
150 g baby spinach
1/4 cup chopped fresh parsley
Method:
Heat 6 tablespoons water in a large saucepan. Water sauté the mushrooms, garlic and dried herbs until tender and fragrant. Set aside.
In a large soup pot, bring water, carrots, cauliflower, celery, leeks and VegiZest to a boil. Reduce heat and simmer for 15 mijutes. Add carrot blended with additional water, bring to the boil again, reduce heat and simmer until vegetables are tender, another 15 minutes.
Purée half of the soup in a blender with cashews and lemon juice. Blend until smooth and creamy. Add puréed soup back to soup pot along with mushrooms, beans, and spinach. Heat until spinach is wilted. Serve garnished with chopped fresh parsley.
Curry paste:
2 or more fresh red chillies, deseeded
5 cloves garlic, peeled
2 stalks fresh lemongrass
bottom stems from a large bunch of fresh coriander
2.5 cm fresh ginger or galangal, peeled
1 large shallot
zest of 1 lime (just the green part)
2 tsp ground coriander
1 tsp white or black peppercorns
Blend all ingredients until quite smooth. Store in a screw-topped jar in the fridge for up to 1 week.
I use coconut milk infrequently due to its high saturated fat content. But it adds a lovely flavour to this vegetable-rich Thai-style dish which features bok choy, one of my favourite vegetables. It's a member of the cancer-fighting Brassica family, and is rich in highly absorbable calcium.
Thai pumpkin and tofu curry
Ingredients:
1 tbsp pre-made Thai red curry paste (or to taste) –
recipe to right
400 g can light coconut milk
600 g water or low-salt vegetable stock (I used Dr Fuhrman’s VegiZest in water)
1 medium pumpkin (about 800 g), peeled and cubed
1 medium eggplant, diced
140 g sliced mushrooms
200 g peas (fresh or frozen)
1 bunch bok choy, shredded
350 g firm tofu, cubed (I used Blue Lotus Sweet Chilli Tofu Nuggets)
1 tablespoon balsamic vinegar
juice of 1 lime
coriander leaves to garnish
Method:
Heat 1 tablespoon of water in a non-stick pan, add curry paste and saute for 30 seconds. Add eggplant and pumpkin and toss to coat. Stir in the coconut milk and stock, bring to the boil, cover and simmer gently for 10 minutes. Add mushrooms and simmer for 5 more minutes. Add peas, bok choy, tofu, balsamic vinegar and lime juice, and simmer for 5 minutes. Reheat gently and serve, garnished with chopped fresh coriander.
Hearty winter vegetable soup
Ingredients:
1/2 cup channa dhal (yellow split peas)
1/2 cup dry pinto or other beans
2 beetroots, peeled and roughly chopped
4 carrots
1 brown onion
2 cloves garlic
2 carrots
the stalks of 4 heads of organic broccoli
2 zucchinis
1 cup mushrooms
kernels of 1 cob of corn
1 bunch of kale, central ribs removed (use silverbeet, bok choy or other greens if you can't get kale)
50 g raw cashews or sunflower seeds
Method:
Put lentils and beans into a large soup pot, cover well with water and bring to the boil. Turn the heat off after a minute and let stand for at least anhour, preferably several. Drain and rinse in a colander, return to the pot, add about a cup of water and bring to the boil while making the broth for the soup. To do this, pulverise beetroots and 2 carrots in Thermomix, food processor or powerful blender, adding as much water as you can fit into the blender bowl. Pour into the pot. Add chopped onions and minced garlic, remaining 2 carrots, chopped, and all other vegetables, diced, sliced or chopped, except kale, in order listed. Cover and simmer on lowest possible heat for about an hour, then add greens, leaving them whole. Simmer for 10 minutes or until kale is tender, then remove kale with tongs, and place it in the blender with some of the broth from the soup, and the sunflower seeds or cashews. Blend to a cream then pour back into the soup. Reheat gently and serve.
In winter I make huge batches of soup. We eat it for dinner, then my children take leftovers to school for lunch for the next few days! My soups are a whole meal in a bowl. Blending the green leafy vegies in this recipe not only allows me to get much larger quantities of greens in, but also improves the texture of the soup and enhances our absorption of the vast range of nutrients that greens are abundant in. The natural oils in the nuts or seeds also enhance phytochemical absorption from the vegetables.
You are viewing the text version of this site.
To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.
Need help? check the requirements page.
