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: VEGAN VEGETABLE SOUP PUREE

Soups can be misleading.  Most look and taste "healthy" but many soup purees are made with heavy cream and chicken stock (which can be very high in sodium!).  So how do you lock in flavor that chicken stock adds and the texture that cream adds without all the extra empty calories and sodium?  Easy!  Follow this simple recipe for a rich, creamy and filling vegan veggie soup...

INGREDIENTS:

• 10 roma tomatoes
• 2 zucchinis
• 2 yellow squash
• 2 white squash
• 2 red skin potatoes
• 1 yellow onion
• 3 garlic cloves
• 10 large basil leaves
• 1/2 cup extra virgin olive oil
• 2 teaspoons coarse salt
• 1/2 teaspoon pepper

INSTRUCTIONS:

Preheat oven to 400 degrees.

Chop tomato, zucchini, squash, and potato and place into a large oven safe baking dish (I like to leave the skin on everything but you can take it off if you prefer). 

Peel and chop onion and garlic and add to dish.  Chop or tear basil leaves and add to dish.  Add olive oil, salt and pepper.  Mix a little with a spoon just to distribute the olive oil evenly.

Cover dish tightly with foil and place dish in the oven for 1 hour.

Remove from oven, remove the foil and let cook for 10 to 15 minutes.  Then blend until smooth.

Place puree in a pot, reheat, stir and taste.  At this time you can always add a little more salt, pepper or olive oil to your liking!

Makes 6 to 8 servings (depending if you are serving a "cup" or "bowl" size).

OPTIONAL "CROUTONS":

In order to make the "croutons" you see in the picture all I do is toast a piece of sprouted grain bread and cut into squares.  I throw in a few at a time as I'm eating the soup.  They are delicious just like that and they add a little extra texture!

NOTES:

• The potatoes make the soup creamy.  They are a lower calorie and vegan substitute to using cream.  Red Potatoes are high in Vitamin C, Potassium, and Niacin among other things. 
• Baking all the ingredients covered in foil helps to significantly lock in the flavor therefore eliminating the need for chicken stock.  So if you want to make a vegan soup this is a great way to keep flavor and still be able to serve your vegan friends. 
• Also, chicken stock (even low sodium chicken stock) can be very high in sodium.  Many recipes will call for chicken stock in addition to salt.  Personally, I just think that's way too much sodium and not necessary for flavor!

GTBB,
Bad Joan

recipe: AVOCADO SANDWICH

I've already told you how much I love avocado so naturally I eat it a lot.  This is just a straight forward sandwich but it is quick and easy to make, plus it is filling, delicious and nutritious so I figured why not share the recipe!  I was inspired by the veggie sandwich at Trails Cafe in Griffith Park.  I always order it when I go there so I figured why not make my own version at home?  Now I eat this sandwich almost everyday for lunch!

INGREDIENTS:

• 1/2 ripe avocado
• 2 slices of tomato
• 2 - 4 slices of red onion (depending on how much you want)
• small handful of sprouts
• 2 slices of sprouted grain bread
• mustard and mayo (if it tickles your fancy)

INSTRUCTIONS:

Peel avocado and place in a small bowl.  Mush with fork until creamy but still a little chunky.  Spread mixture on bread, add additional ingredients.  Done! 


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