Monthly Archives: April 2019

Creamy Potato Soup with Broccoli

Creamy Potato Soup with Broccoli

 

A comforting potato leek soup that comes with the healthy addition of broccoli. Substitute the dairy for coconut milk for those with intolerances or who are fighting a cold.

Creamy Potato Soup with Broccoli

Ingredients                        Makes: 6 servings                      Time: 1 hour
5 cups of vegetable broth            *See recipe below!
3 to 4 Tbsp of avocado oil ~or~ coconut oil
1 to 2 leeks, chopped fine
3 to 4 garlic cloves, minced
5 potatoes, cut into 1-inch cubes
1 1/2 cups broccoli, cut into small-medium sized florets
3 Tbsp unsalted butter
3 Tbsp of all-purpose flour ~or~ 2 Tbsp of arrowroot flour (for roux)
1 can of coconut milk ~or~ 1 cup of milk
1/2 tsp sea salt (optional, to taste)
1/4 tsp dried thyme leaves (optional, to taste)

Instructions
Prepare broth. Warm the vegetable broth in a large sauce-pot or dutch oven over medium-high heat until it begins to boil gently, then reduce the heat to a medium-low. Transfer just under half (about 2 cups) of the warmed broth to another small sauce-pot for the roux later. For a flavourful and nutrient-rich broth, try our vegetable herb broth recipe; it can be made ahead of time and even frozen until ready to use.

Prepare vegetables. Finely chop the leeks and mince the garlic, then set aside separately. Scrub the potatoes and cut out any eyes or sore spots, then cut into 1-inch cubes, transfer to a bowl. Clean the broccoli then cut into small florets and also transfer to a bowl. The broccoli stem is also delicious and nutritious and can be added to the soup. Just cut off the rough end of the stem, then peel and slice medium-thick; add this to the bowl of broccoli florets.Creamy Potato Soup with Broccoli

Sauté vegetables. In a large skillet over medium heat add 2 tablespoons of oil and the chopped leeks. Cook the leeks for about 4 minutes then add the minced garlic and cook for another minute, stirring occasionally to prevent burning. When leeks are softened and the garlic is fragrant, add the cooked mixture to the broth in the large sauce-pot or dutch oven.

Prepare the potatoes. Add another tablespoon of oil to the skillet and add the chopped potatoes. Cook the potatoes on medium-high heat, tossing occasionally to prevent burning. Cook the potatoes for about 5 minutes or until they form a golden jacket on the outside, but still firm on the inside. Transfer potatoes now to the broth mixture along with the cut broccoli florets.

Making the Roux. Reduce the heat to medium-low and then melt 3 tablespoons of butter in the skillet. Be careful not to let the butter burn. Slowly whisk the flour into the melted butter. When it begins to bubble add about a 1/4 cup of just the broth and also whisk it in. The mixture should begin to thicken, as it does continue to add broth until about 2 cups worth is whisked in and thickened. Be sure to whisk out any lumps before adding it slowly back into the main broth mixture in the large sauce-pot.

Increase heat to the large sauce-pot until mixture begins to gently boil, then reduce slightly. Mixture should begin to thicken after a couple minutes, stir occasionally to prevent burning.

Add milk. When soup broth has begun to thicken, it is time to stir in the coconut milk or the regular cow’s milk. Allow the soup to cook for about 5 minutes before giving it a taste test. Add seasonings such as sea salt, pepper and thyme to suit personal taste. Flavouring may vary depending on the vegetable broth used.

Cook soup. Allow soup to cook on medium-low for about 20 minutes or until potatoes and broccoli are fully cooked through. Serve warm and enjoy.

Recipe shared by: J. Marshall

Nutritional Information

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Lemon Garlic Trout

Lemon Garlic Trout

 

Seasoned fresh trout fillets are pan-seared and then smothered in a buttery garlic lemon sauce with fresh parsley.

Lemon Garlic Trout

Ingredients                            Makes: 2 servings                         Time: 30 minutes
2 large trout fillets with skin on the bottom
1/4 tsp powdered thyme
1/4 tsp sea salt
2 Tbsp extra-virgin olive oil + 1 Tbsp extra-virgin olive oil
3 Tbsp unsalted butter, softened
4 garlic cloves, minced
3 Tbsp fresh parsley, chopped
1/4 lemon juice, freshly squeezed (2 lemons)
1/4 tsp sea salt, to taste
lemon wedges (garnish)
2 Tbsp fresh parsley leaf (garnish)

Instructions
Prepare the lemon garlic sauce. Mince the garlic and roughly chop the parsley leaves and then transfer to a bowl. Set aside 1/4 cup of lemon juice in small dish.

Season the fillets. Rub the thyme powder evenly into the tops of both of the fillets and then sprinkle the sea salt over them.

Cook the trout. In a large skillet, heat 2 tablespoons of olive oil on medium heat. Add fish fillets skin side up, flesh side down. Cook the flesh side of the fish for about 3 to 5 minutes on medium heat, until lightly browned. Flip the fillets over to the other side, skin side down (add 1 more tablespoon of olive oil, if needed). Cook for another 2 to 4 minutes on medium heat. Remove the skillet from heat and cover with a lid; let the fish sit for 5 to 10 minutes, or until flaky and cooked through completely.

De-skin trout. After the fish is cooked through, move fillets to a plate and carefully separate the fish from the skin and discard the skin. Cover fish with a lid to keep warm. Remove any fish skin off the bottom of the pan, but make sure to leave all the cooking oils in the pan.

Prepare the lemon garlic sauce. Add the butter to the skillet followed by the garlic and chopped parsley. Cook on medium-low heat for about 1 minute or until garlic softens and becomes fragrant. Add the lemon juice and stir until a creamy mixture is formed. Cook the sauce for about 1 minute, stirring constantly, then remove from heat.

Serve trout covered in lemon garlic sauce. Add the fish to the pan and spoon sauce over the fish until completely covered. Transfer trout to the serving plate, and then top the fish with the remaining sauce. Serve with a wedge of lemon and fresh parsley leaf as garnish.

Recipe shared by: J. Marshall

Nutritional Information

  • Trout is an excellent source for the essential nutrient: Vitamin B12.

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Oven-Roasted Brussels Sprouts

Roasted Brussel Sprouts

 

Brussels sprouts are coated in a garlic butter and then transferred to the oven to be roasted to mouth-watering perfection.

 

Oven-Roasted Brussels Sprouts

Ingredients                              Makes: 4 to 5 servings                       Time: 1 hour
20 brussels sprouts, cleaned and trimmed
4 garlic cloves, minced
2 Tbsp unsalted butter
2 Tbsp extra-virgin olive oil
1/3 tsp sea salt
1/2 lime
black pepper to taste

Instructions
Prepare oven and casserole dish. Preheat oven to 350 degrees F. Grease a 10-inch square casserole dish with coconut oil of butter.

Prepare brussels sprouts. Trim ends of brussels sprouts and rip off beaten outer leaves. Cut an ‘X’ into the bottom of each stem 1/2-inch deep, for quicker and even stem cooking.

Oven-Roasted Brussels Sprouts

Prepare garlic butter. In a small skillet over medium-low heat, melt the butter, stir in the olive oil and then add the minced garlic cloves. Lightly sauté the garlic for about 30 seconds or until fragrant, then add the prepared brussels sprouts. Fully coat the brussels sprouts in the garlic butter sauce and then transfer to a prepared casserole dish; pouring any remaining sauce on top.

Roast brussels sprouts. Roast brussels spouts in the preheated oven for about 40 minutes, Flip brussels sprouts every 10 to 15 minutes to keep from burning. The brussels sprouts should turn a golden brown when done. Pierce with a fork or knife to check for tenderness. Cooking time varies on size. Squeeze half a lime over brussels sprouts when done. Serve immediately.

Recipe shared by: J. Marshall

Nutritional Information

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Garlic Mashed Potatoes

Garlic Mashed Potatoes

 

Creamy whipped mashed potatoes with caramelized onions and sautéd garlic is a delicious side dish that may be dipped into for a second helping if there is any leftover.

Garlic Mashed Potatoes

Ingredients                                            Makes: 5 servings
5 medium red potatoes, cut in 1-1/2 to 2-inch equal sized chunks
3 garlic cloves, finely chopped
2 Tbsp plain unsweetened Greek yogurt
2 Tbsp milk
1 onion, diced
1 Tbsp butter + 1 Tbsp extra-virgin olive oil
1 Tbsp unsalted butter
1/8 tsp sea salt
1/8 tsp ground black pepper

Instructions
Boil the potatoes. Clean the potatoes and cut out the “eyes” and any sore looking spots. Leave the peel if desired for added nutrition. Cut the potatoes into 1 1/2 to 2-inch square chunks, making all the pieces relatively the same size, this way all the pieces will cook evenly.

Transfer the potatoes to a medium-sized sauce pot and fill just enough purified water to cover the potatoes. Cover and then bring the pot of potatoes to a boil over high heat. When the potatoes begin to boil, reduce the heat and simmer over low heat for about 10 to 15 minutes. Check the potatoes for tenderness by piercing with a fork. When potatoes are tender, remove from heat and drain using a colander. Transfer the potatoes back into the dry empty pot.Garlic Mashed Potatoes

Mash the potatoes. Mash the potatoes with a potato masher until relatively smooth. Add two tablespoons of yogurt, two tablespoons of milk, salt and pepper and mix well. Using a hand blender, whip until the potatoes are light and fluffy. Be careful to not over-whip though as this can made the potatoes sticky. When finished, cover the potatoes and set aside.

Caramelize the onion and sauté the garlic. Dice the onion and mince the garlic and then set aside separately. In a skillet or frying pan on low-medium heat, melt 2 tablespoons of butter along with 1 tablespoon of olive oil. Add the sliced onion to the pan and stir gently to coat with the butter and oil. Reduce the heat to to low and slowly cook the onions for about 15 minutes on low heat, stirring every 3 or 4 minutes to prevent burning. Distribute the onions in the pan to cook them evenly. Onions should start to soften and turn translucent; as well release liquid in to the pan after about 10 minutes. After about 15 minutes the onions should begin to break down and show signs of caramelization; whether you want to further caramelize your onions is up to you.

When your onions are finished cooking, they can be deglazed by pouring about a tablespoon of purified water into the pan. As the water bubbles, scrape up any jammy caramelization and stir it into the onions. Add the minced garlic and cook for about 30 seconds to 1 minute or until it becomes fragrant. Sprinkle onions and garlic with a little sea salt for taste, then transfer onions to the mashed potatoes and mix to combine. Taste test the potatoes and season with salt and pepper if desired.

Transfer potatoes to casserole dish. Grease a 10×10 casserole dish with coconut oil. Transfer the creamy mashed potato mixture into the casserole dish. With a fork draw lines across the top of the potatoes for an attractive look. Note: The casserole dish can be covered with a lid and stored in a fridge at this time for up to 24 hours before baking. Melt butter. Melt a tablespoon or two of butter in a small pan over low heat. Poor the melted butter over the top of the potatoes evenly.

Bake the dish. Preheat the oven to 350 degrees F. Remove the lid and cook the mashed potato dish in a hot oven for 30 to 45 minutes. How long you cook it depends on whether the dish was refrigerated. Broil the top for just a couple of minutes at the end to form a light golden crust. Keep an eye on it to make sure you do not burn it! Serve warm and enjoy!

Recipe shared by: J. Marshall

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Macaroni and Cheese with Broccoli

Macaroni and Cheese with Broccoli

 

A traditional home-made macaroni and cheese casserole made with a full head of broccoli for added nutrition.

 

Macaroni and Cheese with Broccoli

Ingredients
1 1/4 cups broccoli florets
2 cups dried macaroni ~or~ sea shells
1 shallot ~or~ small onion, finely diced
3 garlic cloves, minced
1/4 cup unsalted butter
3 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp mustard powder
pinch of cayenne pepper
1/5 tsp sea salt
pinch of black pepper
2 cups milk
1/4 cup plain unsweetened yogurt
3/4 cup white cheddar cheese, grated (1/4 cup reserved for top)
2 Tbsp rolled oats
1/2 tsp rosemary
1 Tbsp thyme leaves

Instructions
Steam broccoli. Cut the broccoli into small florets. Steam the broccoli for about 5 minutes or until a fork can easily pierce the thick parts of the florets. When broccoli is cooked, set aside to cool.

Cook the pasta. In a medium sized sauce pot, transfer the water that was used to steam the broccoli. Add more water for a total of 5 cups of water that will now be used to cook the pasta. Add a little sea salt to the water and then bring to a boil. Add the pasta and cook for the amount of time recommended on the packaging; usually about 5 minutes or until al dente.

When pasta is cooked, drain the water using a colander placed in a sink, and then refresh with cool water until pasta has cooled. When the pasta has cooled and has been fully drained, add 1 teaspoon of olive oil to the pasta and combine to keep it from sticking together. Stir in the steamed broccoli florets and then set aside.

Macaroni and Cheese with Broccoli

Mac n Cheese with Broccoli using sea shell pasta

Preheat oven and prepare ingredients. Preheat the oven to 350 degrees F. Grease a large gratin or casserole dish and lightly flour. In a small bowl combine the flour, mustard powder, cayenne pepper, sea salt and black pepper then set aside. Grate the white cheddar cheese and transfer to a separate bowl. In a blender add the rolled oats, thyme leaves and rosemary, grind until crumbly then transfer to a small bowl (this will be for the topping).

Make the roux. In a large saucepan melt 3 tablespoons of unsalted butter over medium-low heat. Add the finely diced onion and minced garlic and cook util the onion is translucent. When onions and garlic are lightly sauteed, slowly stir in the mixed flour ingredients. When the butter and flour have been mixed, slowly begin to add the milk 1/4 cup at a time. Gradually add the milk, beating continuously with a small whisk until the mixture is smooth and thickens. Once all the milk has been added, whisk in the yogurt and mix until also smooth and thickened. Add only 1/2 cup of the grated cheese to the milk-roux and stir until combined.

Combine ingredients. Now add the macaroni and broccoli mixture to the milk-roux sauce and mix well to coat. Spread the mixture into the prepared casserole dish. Sprinkle the top of the macaroni and cheese with the ground oats and then followed by the remainder of the cheese.

Bake. Bake for about 15 to 20 minutes or until the topping is melted and lightly golden. Serve immediately and enjoy.

Recipe shared by: J. Marshall

Visit our:

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