recipe: HEARTY VEGETABLE SOUP

Around this time of year it's always nice to have a hearty bowl of soup to warm your bones!  There is something so comforting about it and when the soup is hearty it can be very satiating.  This is a super simple recipe, made with basic and fresh ingredients, that will definitely hit the spot...

INGREDIENTS:

• 1 large sweet onion, chopped into large pieces (1/2 to 1 inch)
• 1/4 cup extra virgin olive oil
• 2 cloves garlic, finely chopped
• 7 roma tomatoes, chopped
• 1 large zucchini, chopped
• 1 large yellow squash, chopped
• 2 celery stalks, chopped
• 2 cups water
• 1 small handful fresh cilantro, finely chopped
• 2 teaspoons coarse salt
• 1/2 teaspoon pepper

INSTRUCTIONS:
Heat olive oil in a large soup pot over low to medium heat.  Add onion and garlic.  Cook for about 5 minutes or until the onions start to get clear. 

Add tomatoes and cook for about 10 minutes until some liquid starts to develop from the tomatoes.  (At this point I like to just mash up the tomatoes a bit with my spoon adding to the liquid but still leaving the tomatoes chunky).

Add the rest of the ingredients and bring to a boil.  Then reduce heat and let simmer for a minimum of 20 minutes.  (You can let it cook for up to an hour, stirring occasionally.  The longer it cooks the better the flavor will be.  Best if you can let it sit in the refrigerator overnight before serving).

You can add more salt, pepper, or olive oil according to your taste. 

Makes approximately 4 to 5 bowls of soup.

Enjoy!


GTBB,
Bad Joan

recipe: MANGO SALSA AND MANGO SALAD

Depending on what you're in the mood for you can make a mango salsa or mango salad out of the same fresh and delicious ingredients.  Both are great for a healthy snack or serving at an end of summer BBQ!

SALSA

INGREDIENTS:

• 1 ripe mango
• 1 container of grape tomatoes
• 2 Persian cucumbers (aka mini seedless cucumbers)
• 2 - 3 stalks of fresh cilantro finely chopped (approximately 2 tablespoons)
• 1/4 cup of finely chopped red onion (can be a little more or less depending on your taste)
• splash of extra virgin olive oil
• splash of rice vinegar
• salt and pepper to taste

INSTRUCTIONS:

Peel mango and chop into small pieces.  Place in a large mixing bowl.

Finely chop cucumbers. Keep the skin on. Persian cucumbers have a thin skin that is crisp, delicious and nutritious. I usually cut the cucumbers into 1/8ths lengthwise creating long strips and then chop. Chop tomatoes.  I usually chop the tomatoes into 1/4s.  Add everything to the mixing bowl.

Very finely chop the onion and cilantro. Add both to the mixing bowl.

Drizzle in a small amount of olive oil and rice vinegar, about 1 teaspoon each (you can always add more later if you want and you will find that the mango and tomatoes have their own natural juices so you don't want to over saturate the mix).

Sprinkle in some salt and pepper and mix.

Set it out for your guests with chips (tastes great with Bad Joan's Ezekiel Chips).  Or store it in a plastic container in the refrigerator and snack on it over a couple of days. 

I don't know about you but I love to snack all day, so having some of this mango salsa in the fridge helps me make a much healthier but still satisfying snack choice!

SALAD

This is the same exact recipe except for 2 things:

1. Chop everything into larger pieces so that you can grab them with a fork.  In other words, I half the tomatoes and cucumbers and make larger chunks of mango.
2. Crumble some fresh feta cheese on top for an added savory taste!

Enjoy!

GTBB,
Bad Joan

recipe: APPLE AND CUCUMBER GUACAMOLE

Avocados have a bad reputation for being fattening. While it is true that avocados do contain some fat it is the good kind of fat full of things that your body can use like Potassium, Vitamin E and Vitamin C among other things. So enjoy them!  But just in case you are still paranoid here is a guacamole recipe that uses less avocado than a traditional recipe without skimping on flavor...

INGREDIENTS:

• 3 ripe avocados
• 2 Persian cucumbers (aka mini seedless cucumbers)
• 1 yellow or orange pepper
• 1/2 fuji or gala apple
• 2 - 3 stalks of fresh cilantro finely chopped (approximately 2 tablespoons)
• 1/4 cup of finely chopped red onion (can be a little more or less depending on your taste)
• 1/4 lemon (1 wedge)
• extra virgin olive oil
• salt and pepper to taste

INSTRUCTIONS:

Skin and chop avocados and place in a large mixing bowl.

Finely chop cucumbers.  Keep the skin on.  Persian cucumbers have a thin skin that is crisp, delicious and nutritious.  I usually cut the cucumbers into 1/8ths lengthwise creating long strips and then chop.  Cut peppers and apples to be about the same size as the cucumber pieces.  Remember you are only using half the apple.  Add everything to the mixing bowl.

Very finely chop the onion and cilantro.  Add both to the mixing bowl. 

Squeeze lemon juice into the bowl and remove any lemon seeds.  Drizzle in a small amount of olive oil, about 1 teaspoon (you can always add more later if you want).  Sprinkle in some salt and pepper and mix until creamy.   

Presto!  Nutritious and delicious guacamole is ready to serve and enjoy!

GTBB,
Bad Joan

PS - Tastes great with Bad Joan's Ezekiel Chips!