The Making of Vegetable Soup

I make vegetable soup a lot - much more in cold weather, but still sometimes in the summer it sounds good. Soup to me is always hearty and I make very healthy soups so I can feel good about feeling really satisfied and know that I won't need to go run for the sweatpants when I get done eating.

The one that I made recently was a vegetable and bean soup, but all of them start out with potato (preferably sweet potato) and some type of onion. I really like using leeks because of their delicate taste. The most important thing to remember about leeks is that they grow in sandy soil and that you have to clean them thoroughly. I normally dice them by cutting the leek in half, getting rid of the rough tops and cutting into half moons. I then get a bowl and fill it with water, dump in the leeks, move around and clean them and then lift them off the top and the dirt goes to the bottom of the bowl. I leave the skin on my sweet potatoes when I dice them. I like a rustic looking soup so aesthetically I don't mind skins and more so the nutrients are rich in the skin of the potato and I want to get all of that nutrient content. I saute the potatoes and leeks (normally 2 leeks to 2-3 sweet potatoes) together in a bit of extra virgin olive oil, salt, white pepper, cumin and garlic. I add a bit of water or broth as the mixture dries out and slowly the vegetables break down.

When the mixture has cooked enough to become a thick paste I add the other vegetables that need a lot of cooking time. Usually for me that is the carrots and celery. I follow this step by adding 4-8 cups of broth depending on how many servings you want to stretch out of the pot of soup. Look for reduced sodium quality broths. Don't forget to check seasoning along the way to make sure that all the liquid doesn't make the soup bland. I normally wait about 20 minutes after the broth has come up to a bubble and had time to reduce a bit. I wait a bit to add things like zucchini and the very end to add frozen vegetables like peas, corn and spinach right before serving. I also don't add the beans too early because when I stir the soup I don't want the beans falling apart. When adding lentils do so when you add all the broth. Make sure to rinse lentils and beans. I use canned beans because I don't have time to soak them overnight and then cook them for hours. I have done it and it does taste good, but not good enough to ignore the convenience and value of canned beans.

I finish the soup with fresh herbs, a squeeze of lemon and some fresh salt and pepper to taste. It is a delicious meal any time of day, any time of year. Any vegetable in the fridge or freezer can be used and it is a good way to use up vegetables that might be a tad past their prime. When stewing for upwards of an hour (really a soup is done when you think it is done - always taste test!) imperfections are less noticeable.

Gourmet Wednesday Highlights

Gourmet Wednesday is a time, not every week, but every once and a while where my good friends get together and we all cook out and hang out and dance. I have contributed some dishes and been cooked many a wonderful plate of food.

Some of the most notable highlights have been a guac-salsa, mango/pepper/black bean fajitas and an awesome salad with endive and purple asparagus. The guac-salsa was made by one of our friends, Carlos, whose family is from El Salvador. He used a combination of tomatoes, onions, one jalapeno, lots of cilantro, lime juice and of course, avocados. Don't forget to add some course salt and enjoy with chips, or on eggs, potatoes, etc. This is a very fresh tasting spread. If you're looking for a ratio I would say about 2 avocados per medium tomato. Use about 1/2 jalapeno for this amount and 1/3 cup (roughly) of diced onion. The lime juice and cilantro are totally up to you. Some don't jive as much on cilantro, which is all good. Parsley works well, too.

I would have never thought to add mango to a savory fajita, but it tasted really good. Frozen mango chunks are really handy and delicious. Just slice 1/2 red pepper and 1/2 onion into thin strips and sauté. Add the mango and let the outside get caramelized. For a little kick add a bit of your favorite hot sauce, some paprika and cumin. Then add black beans, some fresh lettuce, brown rice, chicken, etc. This is pretty much rethinking mango salsa and I think it is awesome.

My friend Rachael has many kitchen secrets, and she taught me a great way of preparing asparagus that I have used and really liked. Asparagus was always one of those vegetables that I had overcooked and never really cared for. Trader Joes got in some purple asparagus around my birthday and Rachael made a salad of some chopped endives (thin long strips) and grape tomatoes and just barely seared asparagus. She gets a sauté pan very hot and adds a bit of oil, then the asparagus and some salt and pepper. She keeps an eye on it, moves it around and lets the seasoning coat it and for the outside to flash sear. Then she pulls it off the heat and gets it cold. The result is a crunchy vegetable that doesn't taste quite raw, but is very fresh tasting. For meat eaters, add a slice of prosciutto and you're set for an appetizer.

Finally I have been making some bean dips, because as of late I am obsessed with Mediterranean food and hummus needed to know no bounds to me. I use any bean that I can get my hands on and flavor it up accordingly. Black and kidney beans makes a delicious Southwestern spread/dip. Add lime juice, paprika, cumin, vegetable broth and a jalapeno (seeds out) and then blend with an immersion blender. Add about 2-3 tablespoons of broth at a time until it is a smooth consistency. This can be a (close to) fat free alternative to refried beans. For more Italian meal Great Northern or white kidney beans work well. I take fresh sage, tarragon, thyme and basil from my garden and add it to a saucepan with the drained beans, salt, pepper, fresh garlic and about 1/3 cup of extra virgin olive oil. I simmer the beans on low heat for about 20-30 minutes, blend and then top with a bit of paprika. This tastes great on crostini and can even take the place of cream cheese on a lox bagel. I don't normally use tahini when I make my bean dips. I try to cook relatively low fat and these spreads I'll put on anything from woven wheats to carrots and celery to vegetable wraps. I just want to be able to control the fat in my meal or snack, so I leave it out. I find I still get a very creamy texture. But if you're a fan of tradition by all means add it.

New and Old Artwork

This is a small selection of new and old works, some still works in progress that I am starting to put together for my show in August. I have gotten many requests, so  enjoy. 

http://www.facebook.com/album.php?aid=2018484&id=1164390092&l=c811ad638b

If you read one book this summer...

In no way do I really want to use this sight to preach a way of eating and living.  I think it is pretty clear that despite being surrounded by the inner workings of grocery stores, I am not blind to the consequences they have had on our culture. Nor am I perfect as I've struggled with weight and eaten my fair share of processed food. The more I've learned though, the harder it is for me to really embrace that type of lifestyle anymore, and the way I eat now is much more just an unconscious choice than a stated "diet." Why make vegetables a punishment when they can be so delicious? I am very fascinated by how food affects people, though, and love studying traditional diets. I have a grandparent that was raised on a farm and hearing her stories of childhood also has also given me a lot of perspective just on the sheer availability of food to most everybody now, even in times of "economic crisis." 

This post is really more about me just saying that if this type of study at all interests you, I urge you to check out In Defense of Food from the library or just try and find it at a Half Price Books. It is an amazing read from Michael Pollan. I devoured it in a matter of hours. I enjoyed a lot of the thought process I saw of his in The Omnivore's Dilemma but this is much more of a critique of reductionist theory of separating food and nutrients and breaking down the missteps of our food culture on a national level. If you ever wonder how a country could have ever gotten to such an overfed and undernourished state and more disturbing how a corporate industry and a government all but engineered the simultaneous devolution and development of this situation... this book is for you. The best part, though is more than just stating a problem and giving no solutions, it makes pretty simple suggestions to approach the way that food is here in America in a way that leaves you the educated decider of your "food fate." He called this his eater's manifesto, but it doesn't really direct in such a strict fashion, just illuminate facts. In honor of the name of this blog, this book is for those who feel like food is more than a sum of its nutrients. 

Finding New Flavor Profiles

Last year when I started trying to eat more vegetarian options, I became a huge fan of black bean and corn salsa. I would mix it with rice and put it in lettuce wraps or burritos, stir it into black bean soup, or just sit down with some tortilla chips and have a nice fresh lunch. This year, however, I've been experimenting with other fresh bean salsas. They are a great thing to bring to cookouts with a big bag of tortilla chips and if there are any vegetarians there, they will appreciate a side option with some kind of nutritional value, as beans are really the magical fruit. 

Julia, a coworker of mine at Trader Joes came up with this great idea last year to take our canned marinated bean salad and mix it with the fresh bruschetta. The result was fantastic, and if you have access to a Trader Joes and have to get something super quick and fast for a get together, this makes an amazing appetizer that can go with even toasted baguette or crostini. I have found that putting both of these in just a one-to-one ratio in a sauce pan just for about 15-20 minutes allows the beans to soften a bit and makes for a nicer consistency as a dip. The liquid thickens a bit. By all means, too, if fresh basil is available it will only enhance the flavor.

There has been a tradition starting amongst my friends called Gourmet Wednesday where we get together and make a fantastic spread of food and just enjoy the fact that warmer weather is coming. This week, however, we decided to turn the tradition into an inspired lunch. Normally us Trader Joes artists and crew members combine whatever is in our fridge and sometimes buy a few things to make fun wraps or other interesting lunches, but this week I decided that I'd try out one of the bean salsa combinations that I had been curious about. When testing out new recipes, it is always great to have trusted friends and fellow cooks to test it out, so I was excited about the opportunity. I had a can of garbonzo beans that had been eyeing me from the pantry. I decided to take a new twist on a classic combination of orange and red onion. 

Shopping List

Rice wine vinegar (I use this so much because of its mild flavor and versatility)

Extra virgin olive oil (Use a good quality one seeing as this is for a dressing)

1 can of garbonzo beans (preferably organic)

1 red onion

1 large navel, Valencia or blood orange

Salt & Pepper

Fresh Parsley and Rosemary

These recipes are very easy to prep. I started by emptying the can of garbonzo beans into a skillet and putting over low heat just to toast them a bit and to bring out the flavor. Make sure to wash off the brine when draining the can before putting them in the skillet.

During the toasting, I started to build the dressing. I started with a tablespoon or so of rice wine vinegar, some salt and pepper and about 3 tablespoons of olive oil. If you have a whisk or a fork handy it is good to just give these a good whisk to try and emulsify the dressing a bit so it doesn't separate on you. Next, I grabbed a big handful of parsley from my pot of herbs and a few sprigs of rosemary and finely minced these herbs with a sharp knife. Parsley is very bright and great with orange, and rosemary is another very woodsy and piney herb that I use very often in combination with orange. I've even made an orange and rosemary barbeque sauce.

 From then, I took about 1/2 of a red onion and one large orange to combine with the can of garbonzo beans. The onion I diced very thin so that when eating the salsa there weren't huge chunks of onion. For the orange I didn't want any of the white pith so I took both ends off the orange and stood it up on the cutting board and cut down the sides to remove the whole peel and expose the brightly colored juicy segments and then proceeded to cut tidbit sized pieces of orange. By this time the garbonzo beans were nice and toasted and I could put those in and stir up the salsa. I let it set overnight and by Wednesday at lunch the flavors had married, the herbs had let their flavor infuse into the dressing and the warm beans soak up a lot of flavor from the dressing more so than cold wet beans straight from the can. We enjoyed this dip with blue corn tortilla chips, but could have easily prepared some couscous and made little lettuce wraps. This was definitely a tasty experiment worth trying, even taking these same flavors and using them on a salad. I personally catch a lot of slack for loving cook books but rarely following any of the recipes. I take the flavors and preparations and use them strictly as inspiration to create other dishes. 

*** I really wanted to clear up something that is circulating about blue corn tortilla chips being healthier than yellow corn. I am always highly entertained by these new studies often funded by the same industry that winds up being on the winning side of the study, but in all seriousness, know the facts. Blue corn does have more amino acids like lysine than other colors of corn. As with most other foods, deep and bright color is a sign of nutrients. Does this mean, however, that blue corn chips are a healthier choice? No. Most of the nutrient content of blue corn does not make it through to the chip, as it is fried or baked and often salted. It really just turns into a nicely colored chip. They make a nice presentation and they are more of a novelty than regular yellow and white corn chips. So go ahead, bring them to a get together or buy them in place of other corn chips. I honestly prefer to buy them because at Trader Joes they aren't any more expensive than other corn chips, but just be aware that no matter what studies hit the media airwaves, never will chips be a good source of nutrition... but they are tasty!

Don't Fear All Oils

As most teenagers with crazy skin fluctuations, I thought keeping a keen eye for things that were oil free were best for my skin. I also thought that when looking for moisturizing lotions that mineral oil, since it is in most commercial blends including Vaseline, etc. must be good for the skin. I have never tried, nor do I personally endorse this lotion, but they have done a demonstration with mineral oil and a cracker that is just the best visual demonstration of why mineral oil should be avoided that I've seen.

Since I'm pretty vocal about my preferences for natural skin care, I figure I'd do a quick run down of things I commonly use. This is not to say I don't try new things or experiment with new things, but these are things I've found that work for me. About one year ago I switched completely to using Desert Essence Tea-Tree Oil cleanser, facial scrub, etc. I use Yes to Cucumbers moisturizer and eye gel. For a toner I use witch hazel, sometimes I splurge for the fancy name brand mixed with rose water. For my body gel I use Kiss My Face Peaceful Pachouli body wash and shave with Trader Joes mango shave lotion. I use Aloe Vera 80 body moisturizer that is 84 percent aloe vera gel. For my feet I make a balm of coconut oil, jojoba oil, vitamin E oil and peppermint (5 drops), rosemary (3 drops)  & eucalyptus (2 drops). This is solid at room temperature but quickly melts on contact with skin and absorbs quickly to soften skin. The fresh smell is also invigorating for feet. Zack loves end of day foot rubs after long days on his feet. My good friend Rachael made me a healing balm with a similar base oil blend and different essential oils. I loved it so much I made this foot balm. Different oils can be added such as lavender to make a great cuticle softener and balm for hands or dry elbows. 

For baths and showers I make oil blends in glass containers with eyedroppers. One or two eyedroppers into a warm bath or onto a washcloth that can be put on the bottom of a steam shower gives a relaxing or invigorating aromatherapy experience to bathing. I use a blend of safflower oil (which I commonly choose because it often has vitamin E added), grapeseed oil or sweet almond oil and jojoba oil. I add about 1/4 the amount of jojoba oil as the other base oil because jojoba oil is more expensive and I use it more sparingly. I then add some drops of essential oil. I have a blend that is lemongrass (3 drops), rosemary (e drops) and peppermint (2 drops) and one of jasmine absolute (3 drops), lavender (2 drops) and a touch of sandlewood (1 drop). Wanting a special treat? Pick up a litter box (stay with me here) and some river rocks (I go the sale section of a home store and find decorative rocks). Fill the litter box with the rocks, warm water, and some of the bath oil and use as a foot soak. The rocks will massage your feet. These oil blends can also be added to raw sugar or almond meal to make a great body scrub. My coworker and friend, Amanda, shared an amazing recipe for bath bombs I'll share soon that are a great gift. 

Containers are pretty easy to find for packaging these up. Good Earth has some that I enjoy, but be creative. It is good to remember that most essential oils are reactive to light so colored glass or plastic is best. 

It has been very humbling to realize that it isn't avoiding oils, but just certain ones that is important. Jojoba oil can be a great base for balms. I have added eucalyptus oil to jojoba oil for a great chest balm for colds, and added tea tree oil and a tincture of slippery elm, calendula, comfrey root to jojoba oil for a balm to help heal skin. It is important to do your own research and to look at the back of products. Just remember that most big brand name products might have started with good ingredients but due to cutting costs and mass production, quality almost always takes a back seat. You might spend a bit more money sometimes, but for me my skin is important and I have not always had flawless skin without work. Routines and good products have really helped me. I was one of those people that just figured that if most products consist of the same ingredients, than they must be okay, but growing up has meant taking on a great deal of skepticism and doubt about that. So educate yourself, experiment and don't be afraid to try something new and natural. 

>> Looking for a good natural sunscreen?  This great "green" blog has a good selection of natural sunscreens. As far as after sun care, try and find 100 percent aloe gel (which isn't naturally bright green) for the absolute best sunburn care. You can even refrigerate it before hand for ultra cooling. The best thing is to make sure sunburned skin stays moisturized to help healing. 

Magical Mushroom Wraps

Total prep & cook time: about 45 minutes + clean up

Shopping List

1 zucchini

1 cup (1 medium) diced onion

3-4 artichoke hearts (frozen or canned)

2 stalks of minced celery

fresh basil, tarragon & thyme

1-2 tsp rice wine vinegar

1 tsp of dijon mustard

1 tsp of raw sugar

1 tsp of corriander

1 cube frozen minced garlic or 1 clove fresh

2 tbsp of extra virgin olive oil

salt & pepper

juice of 1 lemon

Bragg's Amino Acids (I like the spray bottle)

portabello mushroom caps

Favorite lettuce (romaine, baby spinach, bagged herb salad, etc)

Favorite wrap (I enjoy a whole grain wrap with a good amount of fiber)

Favorite hummus (optional)

I start by making a tasty pickled relish starting with caramelizing the onion with 1 tbsp of extra virgin olive oil, salt (be easy on salt, because it will reduce and the artichokes added later will add saltiness), pepper, garlic, rice wine vinegar and sugar. I keep this on medium heat and stir to make sure the garlic doesn't burn. While that is "working" I take a vegetable peeler and start peeling the zucchini into ribbons and then dice those into small shavings of zucchini. Then I mince the celery and artichoke hearts. Once the onions are caramelized I drop the rest of the vegetables in the pot and add the ground coriandaer, mustard, lemon juice and a splash of water. Continue to cook for 15-20 minutes. While that cooks cut the fresh herbs and reserve for the very end. Once you cut the heat stir in the fresh herbs and let the warmth wilt them. 

Once the final ingredients go into the relish pull out another skillet or grill pan and start preheating it with the extra virgin olive oil in it. Add the mushroom caps and spray with the Bragg's sauce. It is a natural alternative to soy sauce that has lower sodium and essential amino acids. It is awesome for grilling vegetables and the spray bottle makes sure you get great coverage without too much sauce. Grill the mushrooms on medium heat. Add some salt and pepper to taste and grill until desired doneness. Some like their mushrooms more crunchy and just seared on the outside, others like theirs completely done. 

Once the mushrooms are done, slice into long strips. By now the relish should be almost done and it's time to start building the wraps. I take hummus and lay a thin layer down, then the lettuce, mushrooms and then relish. Fold into wraps & slice down the middle. 

Don't like wraps or want something less messy for a picnic, etc.? This recipe is great for outdoor picnics because it has no meat (although grilled chicken would be an awesome addition for those wanting more protein). Find a great multigrain baguette and slice down the middle. Remove some of the bread on the bottom half and build the sandwich in the baguette, close, wrap in saran wrap or foil and press to combine ingredients. This can be done hours ahead of time. The sandwich can then be cut and packed for any lunch outing. Grab some baby carrots and water and you've got a tasty healthy lunch.

Gluten free? Make the relish and grill the mushrooms, then stuff lettuce wraps with these flavorful fillings. Add some brown rice or quinoa to make them more filling and balance the acidity of the relish.