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Cream of Broccoli Soup

Prep Time: 15 minutes

Total Time: 50 minutes

Makes 4 Servings

Sure, there’s comfort food in this wheat-free lifestyle! Here’s a wheat-free, dairy-free version of Cream of Broccoli Soup. The use of coconut milk and coconut flour, rather than the usual wheat flour, cornstarch, or evaporated milk, slashes carbohydrate and sugar content but makes no sacrifice to the taste.

Ingredients:

  • 1 pound broccoli
  • 1 tablespoon butter or coconut oil
  • 1 leek, sliced (white part only)
  • 1 rib celery, sliced
  • 4 cups chicken broth
  • 2 cups carton-variety coconut milk, divided
  • 1 1/2 tablespoons coconut flour
  • 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried

Directions:

  1. Cut the broccoli into florets and set aside. Trim and discard the tough, fibrous skin from the stems. Coarsely chop the stems and set aside.
  2. In a medium saucepan over medium-low heat, heat the butter or oil. Cook the leek and celery, stirring occasionally, for 8 minutes, or until the leek is soft. Add the broccoli stems and broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes. Add the broccoli florets and simmer for 10 minutes.
  3. Transfer the mixture to a blender or food processor. Puree until smooth. Return to the saucepan and increase the heat to medium.
  4. Meanwhile, in a small bowl, whisk together 1/4 cup of the coconut milk and the coconut flour until smooth. Slowly add to the broccoli mixture, stirring constantly. Stir in the remaining 1 3/4 cups coconut milk and the thyme. Cook, stirring, for 3 minutes, or until thickened.

Recipe Source: Wheat Belly Cookbook by William Davis

Curried Sweet Potato, Carrot and Red Lentil

Vegetarian and gluten free recipe Author: Julie Van Rosendaal

Makes about 4 servings

Ingredients:

  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 Tbsp (15 ml) grated fresh ginger
  • 1 Tbsp (15 ml) canola oil
  • 2 carrots, peeled and diced
  • 1 sweet potato, peeled and diced
  • ½ cup (125ml) red lentils, rinsed
  • 1 tsp (5 ml) curry powder, or more to taste
  • 4 cups (1L) chicken or vegetable stock
  • ½ cup (125mL) plain yogurt or whipping cream (35% MF)
  • Salt to taste

Directions:

  1. In a large pot over medium heat, sauté the onion, garlic and ginger in the oil, until the onion is soften.
  2. Stir in the carrots, sweet potatoes, lentil and curry powder.
  3. Add the stock and 1 cup (250mL) water. Bring to a boil over high heat, then reduce the heat to medium-low.
  4. Simmer, uncovered, until the lentils are tender, about 35 minutes.
  5. Pureé until smooth. Add yogurt. Reheat over medium heat (without boiling), and add salt to taste.
  6. Ladle up a bubbly bowl of sweet lentil soup.

Recipe Source: The Soup Sisters Cookbook

Hot-and-Sour Summer Soup

Yield: Serves 4

Ingredients:

Soup

  • 2 tbsp olive oil
  • 1 cup chopped onions
  • 3 cups diced turnips
  • 2 cloves garlic, minced
  • 1 cup sliced shiitake mushrooms
  • 1 piece dried ginseng root
  • 5 cups stock
  • 3 tbsp soya sauce
  • 3 tbsp herbed vinegar
  • 1 tbsp burdock syrup
  • 1/4 cup fresh chopped parsley
  • 1/4 cup hot sauce

Garnish

  • 1 carrot, cut into matchsticks
  • 8 oz firm tofu, cut into 1/2-inch (1cm) cubes
  • 1/4 chopped green onions
  • 1/4 cup chopped fresh coriander

Directions:

  1. In a large saucepan, heat oil over medium heat. Add onions and saute for 5 minutes or until 5 minutes. Stir in turnip and garlic, cook another 5 minutes. Stir in mushrooms, ginseng, stock, soy sauce, vinegar, and syrup; cover and simmer for about 25 minutes or until vegetables are tender. Stir in parsley and hot sauce.
  2. Remove ginseng root; chop fine and return to soup.
  3. Divide garnish among 4 bowls; ladle hot soup over.

Tip:

If you have the time in step 1, simmer this soup on low heat for 2 or 3 hours instead of 25 minutes. Keep the lid on in order to trap water soluble nutrients that would otherwise escape in the steam.

Variations:

Substitute: Burdock or dandelion for ginseng; Molasses or maple syrup for burdock syrup.

Add: 10 oz package fresh spinach, coarsely chopped, in the last 3 minutes.

Omit: Ginseng if unavailable.

Recipe Source: Healing Herbs Cookbook by Pat Crocker

Curry-Tahini-Shoyu Noodle Soup

By Sharon Gannon (Simple Recipes for Joy)

Yield: 6-8 servings

Ingredients:

  • 4 ounces uncooked noodles (udon, soba, glass noodles, or rice noodles)
  • 1 sweet potato, peeled or unpeeled and chopped into small cubes
  • 1⁄4 pound fresh green beans, chopped into small pieces
  • 1 medium carrot, peeled and chopped into small pieces
  • 1 stalk celery, chopped into small pieces
  • 6 ounces fresh, frozen, or canned corn
  • One 16-ounce can adzuki beans, with liquid
  • 2 tablespoons powdered vegetable stock or equivalent in bouillon cubes, dissolved in 1⁄2 cup boiling water
  • 3 tablespoons dried hijiki seaweed
  • 8 cups water
  • 2 tablespoons tahini
  • 2 tablespoons mellow white miso
  • 2 tablespoons vegetable oil
  • One 1-inch piece fresh ginger, peeled and finely chopped
  • 3 cloves garlic, finely chopped
  • 1 medium onion, chopped into small pieces
  • 2 teaspoons curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 8 ounces firm organic tofu, chopped into small cubes
  • 2 teaspoons salt
  • 1⁄2 teaspoon freshly ground black pepper or cayenne pepper
  • Hot or toasted sesame oil, for serving

Directions:

  1. Prepare the noodles according to the directions on the package, drain, and set aside.
  2. In a large soup pot, place the sweet potato, green beans, carrot, celery, corn, beans, stock, seaweed, and water, and bring to a boil over high heat. Reduce the heat to medium-low and cook, covered, for about 20 minutes, until the vegetables are soft.
  3. Meanwhile, in a small bowl, mix the tahini and miso to make a paste, then set aside.
  4. In a small frying pan, heat the oil over medium heat. Add the ginger, garlic, and onion and sauté for 5 to 10 minutes, until the onions are translucent. Add the curry powder, coriander, and cumin and cook for about 3 minutes, adding just enough water to keep the mixture from burning, until well mixed and the spices are fragrant.
  5. Add the noodles, sautéed mixture, tahini/miso mix, tofu, salt, and pepper to the pot. Stir gently to incorporate all of the ingredients.
  6. Ladle the soup into individual bowls and add several drops of sesame oil in each bowl.

Recipe Source: Sharon Gannon from Simple Recipes for Joy

Chickpea Miso Gravy Bowl with Sweet and Tangy Portobello Mushrooms

Vegan, gluten-free, nut-free, refined sugar-free, soy-free

Author: Angela Liddon

A warm and cozy gluten-free quinoa bowl made with roasted sweet potatoes, chickpea miso gravy, and balsamic garlic Portobello mushrooms. I used chickpea miso, coconut aminos, and soy-free vegan butter which makes this recipe soy-free. As for swaps, feel free to use your preferred light miso, low-sodium tamari, and your preferred vegan butter (just note the recipe will contain soy if using these alternatives). Inspired by my cozy millet bowl.

Yield: 2-3 servings

Prep Time: 30 Minutes

Cook time: 30 Minutes

Ingredients:

For the gravy (makes 3/4 cup):

  • 2 tablespoons vegan butter (I used soy-free)
  • 2 tablespoons sorghum flour
  • 3/4 cup low-sodium vegetable broth
  • 1 1/2 tablespoons chickpea miso, or to taste
  • 1 tablespoon potato starch
  • 1 tablespoon coconut aminos
  • Fine grain sea salt + freshly ground black pepper, to taste

For the sweet potato and quinoa:

  • 1 large sweet potato
  • 1 cup uncooked quinoa

For the mushrooms:

  • 4 medium/large Portobello mushroom caps (or 4-5 cups sliced cremini mushrooms)
  • 3-4 tablespoons balsamic vinegar, to taste
  • 1 teaspoon garlic powder or 2 minced garlic cloves
  • 1 tablespoon coconut aminos
  • fine grain sea salt, to taste
  • freshly ground black pepper, to taste

Directions:

  1. For the gravy: In a medium saucepan, melt the butter over low heat. Stir in the sorghum flour (it will form a chunky paste, but that’s normal). In a small bowl, whisk the broth, miso, and potato starch until completely smooth. Pour it into the saucepan and increase heat to medium-high, whisking vigorously until smooth and no lumps remain. Whisk in coconut aminos, salt, and pepper, to taste. Reduce heat to medium-low to avoid burning. Once thickened, remove from heat until ready to use (you can quickly reheat before serving). You can always add a bit more broth if it’s too thick for your liking.
  2. For the sweet potatoes: Preheat oven to 375F and line a baking sheet with parchment paper. Slice a large sweet potato into 1-cm rounds. Place on baking sheet and drizzle with olive oil. Toss to coat and spread out into an even layer. Season with salt and pepper. Roast for 20-35 minutes, until tender and lightly golden in some spots, flipping once half way through roasting.
  3. For the quinoa: Add 1 cup of quinoa into a pot with 1.5 cups of vegetable broth or water. Bring to a low boil. Reduce heat to medium-low and simmer, covered, for 13-16 minutes, until the water absorbs and the quinoa is fluffy. Remove from heat, season with salt, and keep lid on until ready to consume.
  4. For the mushrooms: Remove stems from Portobello mushrooms by twisting them off. Discard stems or save for future use. With a small spoon, scoop out the black gills and discard. With a damp cloth, wipe the cap to remove any debris. Slice into long, 1/2-inch wide strips. In a large wok or saucepan, whisk together the vinegar, garlic, and coconut aminos. Add sliced mushrooms and toss until coated in the liquid.
  5. Turn heat to medium-high and cook down the mushrooms for 10-15 minutes, stirring frequently and reducing heat when necessary. You want to cook the mushrooms until all the water cooks off the bottom of the pan. Season with salt and pepper to taste.
  6. To assemble: Add a couple scoops of cooked quinoa into a bowl. Layer on roasted sweet potato rounds. Top with mushrooms and drizzle on gravy. Season with a herbed salt (such as Herbamare) and black pepper to finish.

Notes:

  1. In the gravy, you can probably sub regular all-purpose flour for the sorghum flour with similar results. Add more broth if it’s too thick. Other flours may work too.
  2. You can probably sub low-sodium Tamari for the coconut aminos and cornstarch for the potato starch. I haven’t tried these yet, but I can’t see why the swaps wouldn’t work!
  3. The amount of mushrooms might seem like a lot, but remember the mushrooms cook down and reduce in size a lot! You don’t want to use anything less than 4 cups of sliced mushrooms.
  4. Feel free to customize this bowl with leftovers you have in the fridge.

Recipe Source: http://ohsheglows.com/2014/12/04/chickpea-miso-gravy-bowl-with-sweet-and-tangy-portobello-mushrooms/