STOCKS AND BROTH SOUPS
Caramelized Sweet Red Onion Soup with Parmesan Crostini
Chicken Soup with Bowtie Pasta
Chickpea Soup with Caramelized Fennel and Orange Zest
Miso-Ginger Soup with Udon Noodles
For more stocks and broth soups see
No-Fuss Roasted Chicken Stock
CASHMERE SWEATER SOUP COLLECTION
Asparagus Soup with Pistachio Cream
Carrot-Ginger Soup with Cashew Cream
Taxicab Yellow Tomato Soup with Fresh Basil Pesto
Kabocha and Butternut Squash Soup with Asian Pear, Apple, and Ginger
HEARTY SOUPS
Lemony Lentil Soup with Pistachio Mint Pesto
Nothing makes a person feel better, feel more nourished, than a bowl of soup. The very act of making soup—turning plain old water into an enchanting elixir—is culinary alchemy at its finest. Making soup is, literally, a heady experience; as it simmers, steam rises, intoxicatingly engaging the sense of smell, and where the nose goes, the mouth, heart, and tummy are sure to follow.
Soup is also incredibly versatile. Not too hungry? Check out the Magic Mineral Broth. This is the ideal light, nutrient-packed broth for many cancer patients whose appetites have been dragged down by treatment. Looking for something obscenely sumptuous? Head toward the creamy cashmere collection. These dairy-free soups have that luscious slide-right-down-your-throat texture that one associates with milk-based soups (you’ll have to look at the recipes to see how we pull it off).
Soups are also wonderful for people who are having trouble digesting whole foods. The cooking process breaks down the crunchy nature of many vegetables, releasing nutrients into the broth. Not up to munching greens? No problem. Throw them in a soup and let the water and the blender do the work for you.
Let’s bust a myth about soups here: Contrary to popular belief, they shouldn’t be served just off the boil. It’s not a matter of heat as much as taste. It’s easier to taste a soup when it’s warm than when it’s boiling hot. Intense heat overwhelms taste buds; instead of reacting to taste, they’re recoiling from the temperature. This is true for everyone, but it’s especially true for people whose taste has been affected by treatment. Broths can be served at a higher temperature than thicker soups, but I’d let even broths cool a bit before eating them.
Soups also store extremely well. Properly stored in individual airtight containers, soup can last for months in the freezer. That’s one long hug.
There are two ways to look at chicken stock. From a culinary perspective, it’s the base for numerous fine soups and sauces. That’s all well and good, and no doubt will earn you an A on your cooking final. Still, I prefer Grandma’s take on chicken stock: It’s healing. Really. One scientific study showed that chicken soup moved certain colds along faster than mere hot water. Anyone I have ever fed chicken soup to feels nourished. When nothing else will do, fill up a mug with steaming chicken stock and sip. My grandmother called it Jewish penicillin. I call it liquid gold.
Makes 6 quarts
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
6 pounds organic chicken backs, necks, or bones
2 unpeeled medium white onions, coarsely chopped
4 unpeeled carrots, cut into thirds
2 celery stalks, chopped into thirds
6 fresh thyme sprigs
1 large bunch fresh flat-leaf parsley
1 bay leaf
8 black peppercorns
1 teaspoon sea salt
In a stockpot, combine the chicken, onions, carrots, celery, thyme, parsley, bay leaf, peppercorns, and salt. Fill the pot with water to 2 inches below the rim of the pot. Cover and heat over medium-high heat until the water comes to a boil.
Uncover and skim off the scum and the fat that has risen to the surface. Lower the heat so the bubbles just break the surface of the liquid and simmer until the stock tastes rich, about 2 to 3 hours. Get your spoon out; you may want to add a couple generous pinches of salt—one at a time—to taste.
Strain the stock through a fine-mesh sieve or colander lined with unbleached cheesecloth into a clean pot or heat-resistant bowl. Bring to room temperature before covering and storing in the refrigerator. The next day, spoon off and discard any fat that has risen to the surface.
Ready to strain the soup? Now visualize this … water weighs 8 pounds a gallon and you have a stockpot full of it! Call for help; this may be a two-person job.
Stock can be frozen for up to 3 months. Store stock in various sizes of containers so that you can pull out a small one for deglazing or a larger one to make a pot of soup.
Here’s a lesson that’s better to learn from someone else’s experience. A friend made this stock and let it simmer for hours. Heavenly aromas filled her home. With taste buds salivating, she was ready to strain and taste. She brought the pot over to her deep sink and, with a strainer in place, in went the stock. Only problem was, my friend had forgotten to place a pot underneath the strainer. Before she could recover, most of the stock had gone right down the drain. The good news? There was enough stock left to give her dogs gravy on their dinner.
PER SERVING (1 cup per serving) Calories: 41; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 1 g; Protein: 7 g; Fiber: 0 g; Sodium: 71 mg
This may come as a shock, but onions weren’t meant to be stinky! The way we take onions from “phew” to “whoaaaa!!!” is by caramelizing them. No, that doesn’t mean you coat the onion in caramel. Rather, you use a little heat to prod the onion into giving up its sweet juices. Caramelizing is a technique I love to teach because it’s useful in so many recipes. Master the art and your reward will be a fragrant dish the equal of anything you’ll eat in a French bistro. Who knew onions could taste so good?
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
SOUP
2 tablespoons extra virgin olive oil
6 large red onions, halved and sliced ½ inch thick
Pinch of sea salt
2 teaspoons chopped fresh thyme, or 1 teaspoon dried thyme
1 cup red wine (optional)
8 cups Magic Mineral Broth or prepared vegetable stock
Pinch of freshly grated nutmeg
PARMESAN CROSTINI
1 sourdough baguette
2 teaspoons extra virgin olive oil
¼ cup freshly grated organic Parmesan cheese (optional)
2 tablespoons finely chopped fresh flat-leaf parsley, for garnish
Preheat the oven to 350°F.
In a large, straight-sided sauté pan, heat the 2 tablespoons of olive oil over medium heat. Add the onions and salt and stir. Decrease the heat to medium-low. Allow the onions to caramelize, about 25 minutes. (For more on caramelizing onions, see Culinary Terms of Endearment.)
When the onions have turned a deep golden brown, stir in the thyme and deglaze with the wine or 1 cup of the broth. The liquid will reduce and intensify in flavor. Add 8 cups of broth and the nutmeg and simmer for 15 minutes.
While the soup is simmering, slice the baguette into ¼-inch rounds and place on a baking sheet. Brush the top of each slice lightly with olive oil and sprinkle with cheese. Bake until lightly toasted and the cheese has melted.
Serve the soup in bowls with a crostini floating on top and garnish with the parsley.
If a large sauté pan isn’t part of your collection yet, use your stockpot or soup pot. The important thing is to use a wide-bottom pan so the onions cook in a single layer rather than a heap. If you add wine, the alcohol will evaporate during cooking, leaving only the flavor behind. A great salad to complement this soup is the Mixed Greens with Roasted Beets and Avocado Tossed with Orange-Shallot Vinaigrette.
Sometimes it takes some course adjustment to rescue a soup. I was teaching a group of caregivers this recipe when we accidentally added several very large onion peels to the pot. A participant, Monica, recalled what happened: “When we tasted it, well, ‘swill’ is putting it nicely. The rest of the class was spent learning how to correct the mistake.” We diluted the stock by half and added some lemon juice and a tablespoon of Grade B organic maple syrup. Monica adds, “In the end, after much tasting and laughing, we witnessed the magic of turning a pot of bitter stock into a sweet, savory bowl of soup!”
PER SERVING Calories: 269; Total Fat: 7 g (0 g saturated, 4 g monounsaturated); Carbohydrates: 46 g; Protein: 7 g; Fiber: 6 g; Sodium: 527 mg
If my chicken stock is Jewish penicillin, this is where Brooklyn meets Bologna. Adding sage and thyme to the mix of chicken and veggies gives this soup an aromatic boost. This simple yet filling soup is ideal for serving in small or large amounts, depending upon one’s appetite.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 tablespoons extra virgin olive oil
1 cup diced yellow onion
¼ teaspoon sea salt
1 cup peeled and diced carrot
1 cup peeled and diced celery
¼ teaspoon dried thyme
¼ teaspoon dried sage
8 cups No-Fuss Roasted Chicken Stock, All-Purpose Chicken Stock, or prepared chicken stock
½ cup shredded or cubed roasted, grilled, or poached organic chicken
1 cup cooked bowtie or other pasta
In a sauté pan, heat the olive oil over medium heat. Add the onions and a pinch of salt and sauté until golden. Add the carrots and celery to the onions with another pinch of salt and sauté for 3 minutes. Add the thyme and sage, stirring to coat the vegetables. Deglaze the pan with ½ cup of the stock. Add the remaining stock and chicken and cook until the vegetables are tender, about 10 minutes.
While the vegetables are simmering, bring a large pot of water to a boil. Add ¼ teaspoon salt to the boiling water, add the pasta, and cook until al dente. Drain the pasta and add it to the soup and heat through. Ladle into bowls and serve.
If the pasta is al dente before the vegetables are ready, rinse the pasta with cool water to stop the cooking until the vegetables call you and say they’re ready to tie it on!
PER SERVING Calories: 621; Total Fat: 33 g (8 g saturated, 14 g monounsaturated); Carbohydrates: 21 g; Protein: 56 g; Fiber: 4 g; Sodium: 369 mg
I’m thankful that my three Mediterranean cousins, hummus, babaganoush, and falafel brought chickpeas into the culinary mainstream, but most people—unless they’ve been to Sicily—haven’t yet experienced chickpeas floating in a delicate broth. Be sure the fennel and onions turn a luscious golden color before adding the spices to the broth. The orange zest provides both taste and auditory effect: Whoever tastes this soup won’t be able to stop a moan of delight from sneaking past their lips.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 pound fennel bulbs
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
2 cups diced yellow onions
Pinches of sea salt
4 cloves garlic, minced
½ teaspoon dried oregano
⅛ teaspoon ground cinnamon
2 teaspoons grated orange zest
8 cups Magic Mineral Broth
4 cups cooked chickpeas or 2 (15-ounce) cans chickpeas, drained, rinsed, and mixed with a spritz of fresh lemon juice and a pinch of salt
1 teaspoon chopped fresh mint, for garnish
1 teaspoon chopped fresh flat-leaf parsley, for garnish
Trim the stems and fronds from the fennel. Cut the bulbs in half, remove the core, cut into quarters, and slice crosswise into thin diagonal slices. Set aside in a bowl of water with a squeeze of lemon juice.
In an 8-quart pot, heat the olive oil. Add the onions and a pinch of salt and sauté over medium heat for about 5 minutes. Add the fennel and a pinch of salt and continue to sauté until both are golden brown and tender. Stir in the garlic, oregano, cinnamon, and orange zest. Cook for 1 minute more.
Deglaze the pan with ¼ cup of the broth. Capture all the flavor by loosening all the bits on the bottom. Add the remaining broth and bring to a boil. Decrease the heat and simmer for about 15 minutes. Add the chickpeas and simmer for about 5 minutes more.
Taste the soup. Think FASS. You may want to add a squeeze of lemon juice, a generous pinch of salt, or some additional orange zest. Ladle the soup into bowls and garnish each serving with the mint and parsley.
For a smooth, creamy soup, put a third of the broth in a blender first, then add the chickpeas. Purée until smooth, serve, and garnish.
When you’re cooking for someone who doesn’t feel well, often you get only one shot at engaging their appetite. They simply don’t have the strength to make it through a mediocre meal. One way to increase someone’s desire to eat is to engage all their senses. One of my clients told me what sold her on this soup. “I loved the fragrance of the soup as it was cooking. Also, it was pretty.”
If whole fennel is hard to find, use celery instead and add a teaspoon of fennel seeds to the onions. Crack the fennel seeds with a mortar and pestle to release their flavor. If you don’t have a mortar and pestle and the local apothecary is closed for the night, put the tiny seeds in a food processor and give them a quick pulse or wrap them in a kitchen towel and whack them with a rolling pin.
PER SERVING Calories: 309; Total Fat: 7 g (1 g saturated, 4 g monounsaturated); Carbohydrates: 50 g; Protein: 12 g; Fiber: 14 g; Sodium: 296 mg
If all you get out of this book is the information in the FASS chapter and this recipe, I’d be happy. This broth alone can keep people going, especially when they don’t particularly want to eat. It’s not just a regular vegetable stock. This pot of yum is high in potassium and numerous trace minerals that are often depleted by cancer therapy. Sipping this nutrient-rich stock is like giving your body an internal spa treatment. Drink it like a tea, or use it as a base for all your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.
Makes 6 to 7 quarts
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
6 unpeeled carrots, cut into thirds
2 unpeeled medium yellow onions, cut into chunks
1 leek, both white and green parts, cut into thirds
1 bunch celery, including the heart, cut into thirds
5 unpeeled cloves garlic, halved
½ bunch fresh flat-leaf parsley
4 medium red potatoes with skins on, quartered
2 Japanese or regular sweet potatoes with skins on, quartered
1 Garnet yam with skin on, quartered
1 (8-inch) strip of kombu
2 bay leaves
12 black peppercorns
4 whole allspice or juniper berries
1 tablespoon sea salt
Rinse all of the vegetables well, including the kombu. In a 12-quart or larger stockpot, combine all the ingredients, except the salt. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer for a minimum of 2 hours. As the stock simmers, some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir.
Strain the stock using a large coarse-mesh strainer (remember to use a heat-resistant container underneath). Bring to room temperature before refrigerating or freezing.
If you don’t have time to make this broth from scratch, substitute Pacific or Imagine brand vegetable stock, add an equal quantity of water, a piece of kombu, and one potato. Boil for 20 minutes and strain. Magic Mineral Broth can be frozen for up to 6 months in a variety of airtight containers for every use.
A caregiver I know who never cooked tried this recipe for his mother, who was fighting colon cancer at the time. “After I put all the vegetables in the pot and started them simmering, I had to go out of the house for a half hour to get something for Mom. When I got home and opened the front door, I couldn’t believe how amazing the house smelled. What was even more incredible was that I had created these smells. Before I left to go home, mom wrote me a small check to cover the cost. I couldn’t understand why she thought she had to pay me for this. Then I looked at the “memo” part on the front of the check. Next to it she wrote these words: “Love Soup.”
PER SERVING Calories: 29; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 6 g; Protein: 0 g; Fiber: 0 g; Sodium: 166 mg
Remember when you had a stomachache as a kid? Mom’s folk remedy was probably a little cottage cheese or tea and toast. Too bad we all didn’t have Japanese grandparents. They knew what some of us have finally learned in the last few years: miso soup works wonders. A little miso in hot water makes a delightful tea, especially on those days when the thought of eating a heavy meal doesn’t have you doing cartwheels. In this recipe the ginger and lemon add taste without creating tumult in the tummy. Going the full monty with the udon noodles and vegetables turns this soup into a luscious, nutritious meal in a bowl.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
4 ounces udon noodles, broken into thirds
8 cups Magic Mineral Broth
1 tablespoon extra virgin olive oil
½ teaspoon sesame oil
1 small yellow onion, thinly sliced
Pinches of sea salt
2 carrots, peeled and sliced into 1-inch matchsticks
2 tablespoons minced fresh ginger
2 tablespoons mirin
¼ cup white miso
2 to 4 tablespoons fresh lemon juice
1 bunch scallions, green and white parts, sliced diagonally
In a 4-quart pot, bring 2 quarts of water to a boil over high heat. Add a pinch of salt and the udon noodles and cook until al dente. Drain and rinse under cold water. Set the noodles aside.
In the same pot, bring the broth to a boil. Lower the heat to maintain a simmer.
While the stock simmers, heat the olive oil and sesame oil over medium heat in a sauté pan. Add the onions and a pinch of salt, lower the heat, and caramelize until golden brown, about 20 minutes. Add the carrots and ginger and sauté for 3 minutes. Deglaze the pan with the mirin and sauté for 1 minute more.
In a small bowl, combine ¼ cup of the hot broth with the miso, stirring with a fork until the miso is dissolved. Add the sautéed vegetables, and dissolved miso mixture to the broth. Cover the pot and remove from the heat. Let sit for 2 to 3 minutes.
Add the cooked udon noodles, lemon juice, and scallions to the broth. Serve in small, colorful soup bowls.
Prolonged cooking kills the beneficial nutrients in miso, so heat it gently. If you like a richer, nuttier flavor, add ¼ teaspoon toasted sesame oil at the end with the miso.
Talk about devotion to a recipe: One caregiver ran eight blocks through the streets of New Orleans while the soup was simmering, all so she could find an Asian restaurant that would give her a half teaspoon of sesame oil. The look on her friend’s face when she finally tasted the soup made the madcap sprint worth the effort. I guess that’s what chefs really mean when they say to add a dash of something.
PER SERVING Calories: 200; Total Fat: 4 g (0 g saturated, 2 g monounsaturated); Carbohydrates: 35 g; Protein: 6 g; Fiber: 6 g; Sodium: 621mg
Asparagus is daunting to some folks. They look like little trees and some people dubiously approach cooking them as if they’ve been asked to sauté a redwood. A wise Italian cook gave me the inside skinny on preparing asparagus. She said it’s best to peel away the tough, stringy outer layer to expose the sweet flesh beneath. When they’re finished roasting—and we’re not talking a lot of time here, maybe fifteen minutes—you’ll have a real treat. Roasted asparagus is so naturally sweet it’s like eating candy. I know you probably don’t believe me now, but try a piece as you take the asparagus out of the oven and you’ll be lucky if the stalks make it to the blender for soup.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
SOUP
2 pounds asparagus
3 tablespoons extra virgin olive oil
¼ teaspoon sea salt
1 cup diced yellow onion
2 chopped leeks, white part only
1 cup peeled and diced Yellow Finn or Yukon gold potatoes
1 tablespoon diced shallot
2 cloves garlic, chopped
8 cups Magic Mineral Broth or prepared vegetable stock
1 recipe Pistachio Cream
Freshly grated nutmeg, for garnish
Preheat the oven to 425°F. Snap off the tough ends of the asparagus and place the stalks in a single layer on a large sheet pan. Drizzle the asparagus with 1 tablespoon of the olive oil and the ¼ teaspoon salt. Roast for about 10 minutes (less if the asparagus is thin, more if the stalks are thick), shaking the sheet pan to turn the asparagus once during roasting. Reserve the asparagus tips as a garnish.
Heat the remaining 2 tablespoons olive oil in an 8-quart pot over medium heat. Add the onions, leeks, and a pinch of salt. Sauté for 3 minutes, then add the potatoes, shallots, and a pinch of salt. Stir occasionally, allowing the potatoes to soften and the onions to turn golden. Add the garlic and sauté for 30 seconds. When the mixture begins to stick to the bottom of the pot, deglaze with 1 cup of the broth. Continue to cook, reducing the liquid by half. Add 7 more cups of the stock and simmer for 5 minutes.
In batches, purée the soup in a blender, adding the liquid first, then the roasted asparagus stalks. Blend until smooth. Strain through a chinois or a fine-mesh strainer, using the back of a wooden spoon to push the liquid through. This will create that cashmere-like texture. If the soup is too thick, add more broth ½ cup at a time.
Stir the pistachio cream into the soup. Ladle the soup into bowls and garnish with the reserved asparagus tips and freshly grated nutmeg. Serve with Parmesan Crostini.
Adding pistachio cream puréed with a tablespoon of fresh mint makes this a yummy, creamy spring soup that can be served warm or chilled.
Substitute zucchini when asparagus is out of season. Roasting brings out zucchini’s sweetness.
PER SERVING Calories: 313; Total Fat: 17 g (2 g saturated, 10 g monounsaturated); Carbohydrates: 32 g; Protein: 10 g; Fiber: 9 g; Sodium: 433 mg
This versatile soup can be prepared either with Magic Mineral Broth or using the carrot cooking liquid as your stock. The ginger adds an agreeable pep, but the real showstopper is the Cashew Cream. Your taste buds will thank you.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
SOUP
2 tablespoons extra virgin olive oil
2 cups chopped yellow onions
3 pounds carrots washed and cut into 1-inch pieces
2 teaspoons grated fresh ginger
½ teaspoon curry powder
¼ teaspoon ground cumin
⅛ teaspoon ground cinnamon
⅛ teaspoon ground allspice
⅛ teaspoon ground coriander
1 small pinch of red pepper flakes
8 cups cold water or Magic Mineral Broth
1 teaspoon sea salt
⅛ teaspoon maple syrup (optional)
CASHEW CREAM
1 cup raw cashews
1 cup water
2 teaspoons fresh lemon juice
¼ teaspoon sea salt
Pinch of freshly grated nutmeg
In a 6- to 8-quart pot, heat the olive oil over medium heat. Add the onions with a pinch of salt and sauté until golden. Add the carrots, ginger, curry, cumin, cinnamon, allspice, coriander, and red pepper flakes and stir to combine. Deglaze the pan with 1 cup of water or broth, then add the remaining 7 cups of liquid and 1 teaspoon of salt. Cook until the carrots are tender, about 20 minutes.
In a blender, purée the soup in batches, adding the cooking liquid first and then the carrots. Blend until very smooth. Add additional liquid to reach the desired thickness. Return to the pot, add the maple syrup, and reheat slowly. Think FASS and taste. Does it need a squeeze of lemon, a pinch or two of salt, or a drizzle of maple syrup?
To make the cashew cream, grind the cashews in a mini food processor or nut grinder (some blenders are not powerful enough to turn nuts into cream, so we give them a head start). If you have a Vita-Mix, skip this step. Put the water in a blender. Add the ground cashews, lemon juice, salt, and nutmeg. Blend until very smooth, about 3 minutes. To serve, ladle the soup into bowls and drizzle Cashew Cream on top.
It’s easy to slightly alter or intensify a taste for someone whose taste buds have been compromised by cancer treatment. I taught Mary Jane and her husband how to make this soup. Willard tasted it and liked it, but Mary Jane, who was undergoing chemo, couldn’t taste much. I whipped out my lemon squeezer and added a touch of lemon juice and salt, two ingredients that immediately brighten a dish. Mary Jane took a sip. Better, but not yet great. That’s when I topped the soup with the cashew cream. Mary Jane tasted, and her “yummms” filled the room. After she finished she looked at me and said, “This is my new teddy bear soup.”
The Big O: Want to experience a vegetable that taste likes candy? Find organic baby carrots at your local farmers’ market. In addition to the usual benefits of going organic—less pesticide exposure, better nutrient profile—the prep work is easier. Just give them a quick rinse and leave the skins on (if you’re using conventionally grown carrots, please wash and peel them first).
PER SERVING Calories: 207; Total Fat: 11 g (2 g saturated, 6 g monounsaturated); Carbohydrates: 25 g; Protein: 5 g; Fiber: 6 g; Sodium: 491 mg
I first made this soup during a retreat. It started out as luscious broccoli soup, but I didn’t have enough broccoli to feed twenty people. I realized this 15 minutes before lunch was to be served, so I looked around the kitchen and spotted green dino kale just begging to be added. I trusted my instincts and was blessed with a cross between culinary alchemy and a nutritionist’s dream: two of the most powerful cancer-fighting foods merged in a tasty and easy-to-digest soup. Gotcha! This soup has become my secret weapon. You just had two-plus servings of greens, and that was before you went back for seconds.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
¾ teaspoon sea salt
2 large bunches broccoli, cut into florets and stems peeled and cut into chunks
2 tablespoons extra virgin olive oil
1 cup chopped yellow onion
2 cloves garlic, minced
⅛ teaspoon red pepper flakes
1 bunch kale, stemmed and chopped into small pieces (about 3 cups)
8 cups Magic Mineral Broth
¼ cup fresh lemon juice
¼ teaspoon maple syrup (optional)
In a large pot, bring 6 cups of water to a boil with ½ teaspoon of the salt. Place the broccoli in a metal colander and plunge it into the boiling water. Cook just until tender but firm and bright green, 30 seconds. Immediately immerse the broccoli in an ice water bath to retain its bright color.
Heat the olive oil in a medium sauté pan over medium heat. Add the onions and a pinch of salt and sauté for about 10 minutes, just until the onions are translucent and begin to turn golden. Add the garlic and red pepper flakes. Continue sautéing for 30 seconds, until aromatic. Add the kale and a pinch of salt. Cook for 1 minute, until the kale turns bright green. Immediately remove the pan from the heat.
In a blender, add one-third of the broth, one-third of the broccoli, and the kale mixture. Blend until smooth. When the color changes from pale green to vivid emerald, that’s your cue to turn off the blender. Pour into a clean pot and repeat until all of the ingredients have been blended. Add the lemon juice, the remaining ¼ teaspoon salt, and the maple syrup to the last blender batch. Stir and reheat the soup very slowly over low heat. Serve immediately in colorful soup bowls or soup mugs. If you need to make it in advance, heat it slowly or it will lose its emerald green color and turn muddy.
Emerald City Soup does not freeze well, as it will not retain its vibrant green color. The soup can, however, be kept for 1 to 2 days in the refrigerator.
This is a favorite soup at the clinic where I teach. Many of the clinic’s clients are battling breast cancer. This comment came from one of those courageous women. “I never knew what to do with kale. It wasn’t even on my culinary radar screen. But I really loved this soup when I tasted it in class. I was so excited by the thought of eating something that not only was good for me but also tasted and looked good that I attempted the soup the next day. I guess I was a little overzealous when I put my ingredients in the blender. I filled the blender, put the lid on, and pressed the button. The top flew off and emerald green splashed all over the counter, the wall, and the ceiling. My husband said it looked like I was having fun in the kitchen making spinning art.” The moral? Don’t fill the blender more than two-thirds full.
PER SERVING Calories: 155; Total Fat: 5 g (0 g saturated, 3 g monounsaturated); Carbohydrates: 24 g; Protein: 6 g; Fiber: 7 g; Sodium: 576 mg
This healing concoction is a double shot, combining the broth from the Poached Coconut Ginger Salmon and sweet potato comfort. Many of my clients crave sweet potatoes, which aren’t really potatoes at all but rather an edible root from the morning glory family. Enzymes in the root convert starch into sweetness as it grows, yet the root still retains plenty of nutrition, including vitamin B6 and potassium.
Serves 6
8 cups Magic Mineral Broth
2 (14.5-ounce) cans coconut milk
3 (1-inch) pieces fresh ginger
2 shallot bulbs, halved and bruised
3 kaffir lime leaves or 1 teaspoon zest of a lime
1 stalk lemongrass, cut in chunks and bruised
¼ teaspoon salt
3 sweet potatoes or yams, peeled and cut into 1-inch cubes
Squeeze of fresh lime juice
Chopped fresh mint, for garnish
Chopped fresh cilantro, for garnish
Shaved coconut, toasted, for garnish
In a 6-quart pot, bring the broth, coconut milk, ginger, shallots, lime leaves, lemongrass, and ¼ teaspoon salt to a slow boil over medium heat. Let the ingredients infuse their flavor into the liquid for about 20 minutes. Decrease the heat to low and continue to let the broth develop for another 30 to 40 minutes; it will be worth the wait. Remove the shallots, lime leaves, and lemongrass with a slotted spoon. Add the sweet potatoes and turn the heat back up to medium. Cook the sweet potatoes until tender, about 15 minutes.
In a blender, purée small batches of the broth and potatoes until smooth. Remember not to fill your blender more than two-thirds full and put a towel over the top! Repeat until all the soup is blended. Reheat, ladle into soup bowls, drizzle with the lime juice, and garnish with the mint, cilantro, and some toasted shaved coconut. Yum!
For a taste twist use Magic Mineral Broth in place of the coconut ginger broth and add a few pinches of cinnamon and grated ginger. For a quicker one-serving variation, add 1 cup of Magic Mineral Broth to a peeled, cooked, and chopped sweet potato, purée in a blender, add cinnamon and nutmeg and—presto—instant puréed sweet potato soup!
As treatments during a chemotherapy cycle progress, some people find that their fatigue stretches out for several days at a time. The need for energy without effort peaks. My client Shannon says she found gentle nourishment in this dish during this time. “The first couple of days after chemo, I had the sweet potato soup with ginger. The ginger helped my nausea, and the sweet potatoes and yams were easy for me to digest.”
PER SERVING Calories: 370; Total Fat: 29 g (25 g saturated, 1 g monounsaturated); Carbohydrates: 26 g; Protein: 4 g; Fiber: 6 g; Sodium: 276 mg
Taxicab Yellow Tomato Soup with Fresh Basil Pesto
That’s right: yellow tomatoes. Never had one? You will now. The little yellow gems are less acidic then their red brethren (although if red is all you have in the house, they’ll do). I know this may sound corny, but yellow tomatoes make me feel like I’m eating sunshine. Then again, this is a late summertime soup. The roasting process unlocks the tomato’s natural sweetness, while the blending makes for a smooth, creamy soup.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead (see the entry for the soup and the entry for the pesto)
8 pounds yellow heirloom tomatoes, halved
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
1 to 2 cups Magic Mineral Broth or prepared vegetable stock (optional), as needed
PESTO
¼ cup coarsely chopped fresh basil
1 tablespoon extra virgin olive oil
Pinch of sea salt
2 teaspoons cold water
Squeeze of fresh lemon juice
Preheat the oven to 425°F.
Gently squeeze the halved tomatoes in your hand to remove excess seeds. Place the tomatoes in a bowl and toss with the olive oil and salt. Arrange the tomatoes, cut side down, in a single layer on rimmed sheet pans. Roast for 20 to 30 minutes, until the skins are just browning and the juices are bubbling. Remove from the oven, cool, and lift off the skins.
In batches, add the tomatoes with their juice to a blender and purée until smooth. Pour the blended tomatoes through a strainer into a clean pot. Use the back of a wooden spoon to push the liquid through the strainer and discard any remaining skins.
The roasted tomatoes give off so much juice that the pureé shouldn’t be too thick. If it is, add the broth ½ cup at a time to achieve the desired consistency.
To make the pesto, process the basil in a food processor while drizzling in the olive oil. Add a pinch of salt and the water. Taste and add a squeeze of lemon juice.
Reheat the soup slowly over medium-low heat. Serve in a boldly colored soup bowl with a dollop of the pesto. Yum to the eye and the tum! This soup can be eaten at room temperature, chilled, or warmed.
Some tomatoes are juicier than others; you may need to drain the tomato juice into a bowl during the roasting process.
Just about everyone I know who likes tomatoes hates the seeds, and with good reason: tomato seeds, especially in a blended soup, may add a bitter aftertaste.
Cooking shouldn’t be serious. Sometimes it can even be hilarious. We were showing people how to make this soup in a class. First we passed out the soup without the pesto. Everyone tried it and nodded politely. Then we added the pesto and they all tasted it again. From the back of the room came a moan from a woman. Actually, it was more than a moan. Kind of like the note of ecstasy Meg Ryan hit in the diner in When Harry Met Sally. My male co-teacher immediately blushed. The woman realized what she’d done, looked up from the soup, and said, “Well, isn’t it okay to moan?” The class cracked up. From then on she was known as “The Moaner.”
PER SERVING Calories: 156; Total Fat: 9 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 19 g; Protein: 6 g; Fiber: 5 g; Sodium: 584 mg
This is the headliner to my Cashmere Sweater soup collection: It’s so soft, cozy, and creamy that your taste buds will know they’re feeling the love. The pear, apple, and ginger give this soup layers of flavor.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
¼ teaspoon ground allspice
¼ teaspoon ground cinnamon
¼ teaspoon sea salt
¼ teaspoon red pepper flakes
⅛ teaspoon freshly grated nutmeg
2 tablespoons extra virgin olive oil
1 to 2 kabocha squash, halved and seeded
1 butternut squash, halved and seeded
1 cup coarsely chopped yellow onion
1 tablespoon finely chopped shallot
1 teaspoon minced fresh ginger
2 Asian or Anjou pears, peeled, cored, and chopped
1 Rome, Fuji, or McIntosh apple, peeled, cored, and chopped
8 cups Magic Mineral Broth
Pomegranate seeds or roasted pumpkin seeds, for garnish
Preheat the oven to 425°F. Line a sheet pan with parchment paper. In a small bowl, whisk the allspice, cinnamon, salt, red pepper flakes, and nutmeg with 1 tablespoon of the olive oil. Brush the inside flesh of the squash with the spice mixture (reserve any remaining) and arrange the squash cut side down on the prepared sheet pan. Roast for 30 minutes, or until very soft. Remove from the oven and let rest until cool.
While the squash is roasting, heat the remaining 1 tablespoon olive oil and the reserved spice mixture in an 8-quart pot over medium heat. Add the onions and a pinch of salt and cook until the onions turn a light golden brown. Add the shallots, sauté for about 3 minutes, and add the ginger, pears, and apples. Continue to sauté for another 3 to 5 minutes, or until the fruit softens and turns golden brown. As the mixture starts to stick to the bottom of the pot, deglaze with 1 cup of the broth. Loosen all the bits from the bottom for great added flavor. Add 3 more cups of the broth and simmer gently.
When the squash has cooled, scoop the flesh into the onion-fruit mixture. Mash the squash mixture with the back of a wooden spoon and add 4 more cups of the broth. Gently simmer for another 15 minutes. Ladle the soup into the blender in small batches and purée until smooth. If the soup is too thick, add more broth. Think FASS: You may want a pinch of salt, a squeeze of lemon, or a few drops of maple syrup. Keep tasting and adjusting to get to Yum! Serve in individual soup bowls, garnished with pomegranate seeds or roasted pumpkin seeds.
The total weight of the squash should be 7 pounds. You should have about 6 cups when the squash is cooked and mashed. If kabocha squash is difficult to find, substitute delicata or blue Hubbard, or use all butternut squash, which is usually readily available.
The squash can be roasted ahead of time and kept in an airtight container in the fridge for up to 3 months until you’re ready for this culinary squeeze.
The Big O: Apples pop up in so many culinary forms that it’s especially important to seek out organic varieties. Scientists at Washington State University conducted a five-year study that showed that organic apples were crisper, tastier, and juicier then their conventionally grown counterparts. Other studies found organic apples are higher in antioxidants. Sounds like a win-win to me!
PER SERVING Calories: 300; Total Fat: 5 g (1 g saturated, 3 g monounsaturated); Carbohydrates: 64 g; Protein: 7 g; Fiber: 11 g; Sodium: 343 mg
I’m fascinated by the concept of fusion cuisine, but it bothers me that it seems limited to Asian and European tastes. I always wanted to apply fusion principles to a traditionally American comfort food, and here it is! Roasted potatos, roasted garlic, leeks, and rosemary fly together. I’d serve this comfort soup in a colorful bowl; it’s earned it.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 head garlic
3 tablespoons extra virgin olive oil
3 pounds medium Yukon gold potatoes, peeled and chopped
1 teaspoon sea salt
½ teaspoon freshly ground pepper
¼ teaspoon chopped fresh rose-mary, or a pinch of dried rosemary
1 cup diced yellow onion
2 cloves garlic, minced
3 leeks, white part only, chopped
8 cups Magic Mineral Broth or prepared vegetable or chicken stock
Freshly grated nutmeg, for garnish
Preheat the oven to 325°F.
Cut the top off the head of garlic and drizzle with 1 teaspoon of the olive oil. Wrap the garlic in a square of parchment paper and then in a slightly larger piece of aluminum foil. Bake for 45 minutes, or until soft and golden brown. The aroma will tell you when it’s ready. Remove from the oven to cool.
Increase the oven temperature to 400°F.
Toss the potatoes with 1 tablespoon of the olive oil, ½ teaspoon salt, the pepper, and rosemary. Spread on a sheet pan and roast for 30 minutes, or until tender. Transfer to a bowl and mash by hand. Set aside.
While the potatoes are roasting, in a 6- to 8-quart pot, heat the remaining olive oil over medium heat. Add the onions and a pinch of salt and sauté for 5 minutes. Add the minced garlic and leeks, decrease the heat, and sauté until both the leeks and the onions are golden. Add the roasted garlic by squeezing it from its skin and sauté for 30 seconds. Deglaze the pot with 1 cup of the stock. Once the liquid evaporates, add 7 cups of the stock and simmer for 15 minutes.
In a blender, purée the potatoes and broth in small batches, adding broth first and then the potatoes; purée until smooth. Return the soup to the pot and taste; you may need to add a pinch of salt or a squeeze of lemon. To serve, ladle the soup into bowls and garnish with a pinch of nutmeg.
You can still make this if you don’t have the time or inclination to roast the garlic and the potatoes. Boil the potatoes with a teaspoon of sea salt. When they’re tender, drain the water and add a cup of chicken stock or Magic Mineral Broth. Mash well. Add 5 cups of stock. Stir. Add another clove of minced garlic when you sauté the onions and leeks. Pour the potato mixture into the blender, add the leek with rosemary, and blend in batches until it is smooth. Add a little grated nutmeg, taste, and add a pinch of salt if desired.
The Big O: One survey found spuds account for 30 percent of all vegetables consumed in the United States. Imagine my surprise when I found the best of the best at my own farmers’ market. Farmer David Little’s organic potatoes, pulled straight from Mother Earth, have spoiled me for life. That great taste is part and parcel of how they’re raised: on average, organic potatoes are exposed to half the toxins of their commercial brethren. If you do cook with conventionally grown taters, make sure to wash them well and peel them before cooking.
PER SERVING Calories: 342; Total Fat: 7 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 61 g; Protein: 8 g; Fiber: 7 g; Sodium: 641 mg
Most chicken stews are made with a heavy hand; the result is the feeling that you’ve just consumed dinner for four. My nana knew a better way. This is a much lighter chicken stew, coming in on the gravitational scale somewhere between chicken soup and roast chicken. What makes this dish is both the traditional ingredients and the fact that it simmers as long as a senate filibuster. A little patience pays off in a bountiful stew.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 whole organic chicken breast, halved, plus 2 drumsticks and 2 thighs
1 teaspoon sea salt
½ teaspoon freshly ground pepper
½ teaspoon plus ⅛ teaspoon paprika
2 tablespoons extra virgin olive oil
2 small yellow onions, cut into bite-size pieces
3 carrots, peeled and cut into bite-size pieces
3 celery stalks, peeled and cut into bite-size pieces
¼ teaspoon dried sage
¼ teaspoon dried thyme
1 tablespoon minced garlic
4 cups All-Purpose Chicken Stock
2 Yukon gold potatoes, peeled and cut into small cubes
Prepare the chicken pieces by rinsing and patting them dry (this will help the chicken brown more evenly). Rub with the salt, pepper, and the ½ teaspoon paprika.
In an 8-quart uncovered pot, add the olive oil and heat over medium heat. Add the chicken pieces (you may have to do this in two stages) and brown on both sides. If you begin to lift a piece and it sticks, it’s not ready; wait until the chicken lifts easily. Transfer the chicken from the pot to a bowl when both sides are browned.
In the same pot, add half of the onion and one-third of the carrots and celery and sauté until just golden. Add the sage, thyme, garlic, and the ⅛ teaspoon paprika and sauté for 30 seconds. Add 1 cup of the chicken stock to deglaze the pot, using a wooden spoon to scrape all the browned bits from the bottom.
Return the chicken to the pan and add just enough stock to cover, about 3 cups. Simmer for about 45 minutes, or until the chicken is cooked through. Remove the chicken from the stock, cool, and remove the meat from the bone (reserve the bones for No-Fuss Roasted Chicken Stock). Cut the meat into chunks and add to the broth, along with the potatoes and the remaining onion, carrots, and celery. Simmer until the vegetables are tender, 10 to 15 minutes. Ladle into bowls and serve with crusty bread.
Some people like to serve this stew peasant style, with the chicken on the bone.
PER SERVING Calories: 433; Total Fat: 13 g (3 g saturated, 6 g monounsaturated); Carbohydrates: 21 g; Protein: 53 g; Fiber: 4 g; Sodium: 758 mg
My first relationship with lentils began during an apprenticeship at the Chopra Center for Well Being where cooking lentils is a daily ritual. It didn’t take long for me to realize these small disks were less time-consuming to prepare than other beans: Lentils cook quickly and require no presoaking. In this recipe, lemon juice adds a bright, light taste, while pesto takes this soup to another level of Yum.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead (see the entry for the soup and the entry for the pesto)
SOUP
2 tablespoons extra virgin olive oil
1½ cups diced yellow onions (about 1½ onions)
Pinches of sea salt
2 carrots, peeled and diced
1½ cups peeled and diced celery
1 tablespoon minced garlic
Pinch to a generous pinch of red pepper flakes
1 teaspoon ground cumin
1 teaspoon ground cinnamon
⅛ teaspoon ground allspice
2 cups green lentils, rinsed well
8 cups Magic Mineral Broth or prepared vegetable stock
2 bay leaves
½ cup fresh lemon juice
¼ teaspoon maple syrup
PESTO
1 cup shelled raw pistachios
½ cup tightly packed fresh mint leaves
¼ teaspoon sea salt
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
In a large sauté pan, heat the olive oil over medium heat. Add the onions and a pinch of salt and cook until golden brown. Add the carrot, celery, garlic, and red pepper flakes and sauté for about 30 seconds. Add the cumin, cinnamon, allspice, lentils, and a pinch of salt. Stir. Deglaze the pan with ½ cup of the broth, letting almost all the liquid evaporate.
Add the remaining 7½ cups broth and the bay leaves. Decrease the heat, cover, and simmer until the vegetables are softened and the lentils have cooked through, about 30 minutes. Taste for doneness after 20 minutes. Add the lemon juice and maple syrup. Taste the soup; you may need to add more lemon juice or a pinch of salt.
To make the pesto, in a food processor fitted with a metal blade, process the pistachios. Add the mint, salt, and lemon juice and process. Drizzle the olive oil through the feed tube and process until smooth, about 2 minutes. Taste. Add a few drops of maple syrup, a pinch of salt, or a few drops of olive oil, if necessary. Ladle the soup into bowls and top with a dollop of pesto.
The pesto can be thinned with a little hot water or stock. Use it as a sauce on pasta or other grains. It’s also great with grilled or sautéed vegetables.
The pesto will keep for up to 6 months in the freezer or 1 month in the refrigerator in an airtight container.
Substitute fresh basil for the mint and any nut for the pistachios to create your own pesto combination.
Substitute fennel—which is a good digestive—for celery to add a depth of flavor.
Although you don’t have to presoak lentils, you should rinse them very well. Put lentils in a bowl of cold water and use your hands to swish them around. Drain and repeat the process until the water is clear. As for cooking, don’t boil the lentils; that turns them mushy and tends to cause them to fall apart. Let the lentils simmer for a nice, tender texture.
PER SERVING Calories: 467; Total Fat: 18 g (2 g saturated, 10 g monounsaturated); Carbohydrates: 59 g; Protein: 19 g; Fiber: 16 g; Sodium: 392 mg
White Italian kidney beans make a delicious, hearty base for a soup. Add a dollop of pesto and some freshly grated Parmesan and I personally guarantee that everyone at the table will melt before your eyes.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
BEANS
2 cups presoaked cannellini or great Northern white beans (see more on beans)
2 sprigs fresh rosemary, or ¼ teaspoon dried rosemary
⅛ teaspoon dried sage, or ¼ teaspoon fresh sage
2 sprigs fresh thyme, or ¼ teaspoon dried thyme
4 cloves garlic, smashed
SOUP
2 tablespoons extra virgin olive oil
1¾ cups finely chopped yellow onion
1½ cups peeled and diced carrots
1½ cups peeled and diced celery
1 tablespoon diced shallot
¼ teaspoon sea salt
2 tablespoons finely chopped garlic
¼ teaspoon fresh thyme, or ⅛ teaspoon dried thyme
⅛ teaspoon fresh sage, or a pinch of dried sage
⅛ teaspoon fresh oregano, or a pinch of dried oregano
8 cups Magic Mineral Broth
1 bunch of dino kale or Swiss chard, stemmed and chopped into small bite-size pieces
A dollop of pesto and a sprinkle of organic Parmesan cheese, for serving
Cook the beans following the method for cooking beans, adding a sachet of rosemary, sage, thyme, and garlic to the cooking liquid.
In an 8-quart pot, heat the olive oil over medium-high heat. Add the onions and a pinch of salt. Sauté until golden. Add the carrots, celery, shallot, and ¼ teaspoon salt. Sauté for 3 minutes more. Add the garlic, thyme, sage, and oregano and sauté for 2 minutes more.
Deglaze the pot with ¼ cup of the broth. Allow the liquid to evaporate. Add 6 cups more broth, and the beans, and simmer for 20 minutes. Add more broth if necessary to achieve the desired consistency. Add the greens and a pinch of salt and simmer until the greens have wilted. Think FASS: You may need to add a squeeze of lemon juice or a final pinch of salt. Serve in soup bowls with a dollop of pesto and a sprinkle of Parmesan cheese.
To save time use canned organic cannellini beans. Remember to give them a rinse and a squeeze of lemon and a pinch of salt to freshen them up. For a seasonal twist, add diced delicata squash to the carrot, celery, and onion mixture.
Some clients like to eat, and some don’t. One person I cook for hated food long before he became sick. If he could eat a pill instead of food, he would do it. The few foods he enjoyed were connected with his travels to Italy and Japan. When we did our initial interview, he mentioned that he liked baked beans as a kid. I figured if he liked beans and loved Italy, he might enjoy this dish. His reaction? A bowl of soup he looked forward to eating! As he put it, “This soup tastes too good to be healthy.”
You can use any type of kale for this recipe. Just make sure it’s cut into small bite-size pieces so it stays on your spoon and is easy to digest.
PER SERVING Calories: 410; Total Fat: 10 g (1 g saturated, 7 g monounsaturated); Carbohydrates: 59 g; Protein: 18 g; Fiber: 15 g; Sodium: 449 mg
That’s right, chili. Sky-high, make you slap your thighs, as hot or as cool as you like it chili. Surprised? Me, too. I couldn’t imagine anyone going through chemo wanting chili, but that only shows you what I know. I’ve cooked for some folks who, when the urge hits them, want their chili now! I make sure they have it, in a way that won’t do a number on their often delicate tummies. One key is using red and yellow peppers, which, unlike green peppers, are sweet, nutritious, and easy to stomach. I realized this dish had more than enough flavor when I once forgot the chili powder and no one noticed. Still, you can use the chili powder to run up the alarms.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 tablespoons extra virgin olive oil
1 cup chopped yellow onion
Pinches of sea salt
1½ cups chopped red, orange, and yellow bell peppers (small bite-size pieces)
3 cloves garlic, minced
1 fresh jalapeño pepper, ribs and seeds removed, finely chopped
0 to 3 tablespoons chili powder (based on your taste buds!)
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon ground cinnamon
1 (28-ounce) can crushed tomatoes
½ teaspoon rapadura or other organic sweetener (optional)
2 (15-ounce) cans organic black beans, drained, rinsed, and mixed with a spritz of fresh lemon juice and a pinch of salt, or 4 cups cooked from dried (see more on beans)
Avocado Cream (optional)
In a 6-quart pot, heat the olive oil over medium heat. Add the onions and a pinch of salt and sauté for 3 minutes, until soft. Add the bell peppers and sauté until just tender. Add the garlic and jalapeño pepper and sauté for 30 seconds.
Stir in chili powder to taste, the cumin, oregano, and cinnamon. Mix thoroughly to coat the onions and peppers. Stir in the tomatoes, a pinch of salt, rapadura, and 1 cup of water. Cover and bring to a boil. Decrease the heat and simmer for 20 minutes. Remove the lid, add the beans and a pinch of salt, and simmer, uncovered, for about 15 minutes, stirring occasionally.
Serve in individual bowls garnished with a dollop of Avocado Cream.
One time I was in a rush making this dish, which led to a serendipitous discovery. With no time to soak beans, I grabbed a can of cooked organic beans. Not a bad backup, and quick to boot. Here’s how you bring out their taste: Rinse the beans and squeeze a little lemon or lime juice over them. Then add ⅛ teaspoon sea salt. After they’ve been asleep in the can, wake them up with this spa treatment.
The Big O: When it comes to peppers, good things come in small packages. While commercially grown peppers are flooded with nitrogen to make them grow larger, those behemoths tend to be taste challenged. Think of adding a teaspoon of honey to your tea versus your stockpot, and you’ll get the idea. Organic peppers, while smaller, are far tastier and more nutrient-dense, with all their powerful antioxidants in place. Think of it: A healing chili! Now there’s a concept.
PER SERVING Calories: 237; Total Fat: 5 g (0 g saturated, 3 g monounsaturated); Carbohydrates: 39 g; Protein: 12 g; Fiber: 14 g; Sodium: 771 mg
