Lemony Red Lentil Soup with Lacinato Kale serves 6 - 8
This is the first of new recipes to come, that I am considering including in my second book. Yep, a new book is in the works. Please, let me know how you like the soup and whether you think it is a good candidate for inclusion.
2 cups red lentils, rinsed
¼ cup quinoa, rinsed
9 cups water
1 onion, chopped
3 carrots, quartered lengthwise, sliced crosswise
1 table spoon of olive oil
4 cloves garlic, cut into thick slices
1 teaspoon of olive oil
½ bunch lacinato kale, cut into ¼ “ strips
salt, pepper to taste
cayenne pepper to taste
½ lemon juice
- Boil the lentils and quinoa in the water for 15 min
- Sauté onion and carrots in olive oil for 10 min - add to soup
- Sauté garlic in olive oil until golden – add to soup
- Add kale to soup and let simmer for 5 more minutes
- Season with salt, pepper and cayenne pepper and lemon juice
Happy Valentine's Day!
Two new recipes to incorporate more chocolate into your life
makes about 18 macaroons
2 cups shredded coconut
½ teaspoons salt
¼ cup coconut milk
¼ cup maplesyrup
1 teaspoon almond extract
6 oz (170 g) dark chocolate (70 percent cacao)
- Preheat oven to 350° F.
- In one bowl mix shredded coconut with salt.
- In another bowl mix coconut milk, maplesyrup and almond extract. Pour this mixture over shredded coconut and mix until evenly moistened.
- Break the chocolate into pieces and melt by placing the pieces in a heat-resistant bowl inside a pot of boiling water, or use a double boiler.
- Pour melted chocolate into the coconut mixture and stir until well blended.
- Cover a cookie sheet with parchment paper and place 1 tablespoon size macaroons on it. Gently press the macaroons with your fingertips to form a little pointed macaroon shape.
- Bake for 20 minutes at 350° F.
Original recipe by my colleague Terry Walters from her book Clean Start
Vanilla Cupcakes with Raw Chocolate Frosting
makes 24 mini cupcakes
½ cup coconut flour
½ teaspoon salt
¼ teaspoon baking powder
½ cup coconut oil, melted
1/2 cup maple syrup
1 tablespoon vanilla extract
Raw Chocolate Frosting
- Preheat oven to 350° F
- Combine dry ingredients in one bowl. Set aside.
- In another bowl mix wet ingredients with a wire whisk.
- Pour wet ingredients into the dry ingredients and whisk with wire whisk until smooth.
- Grease mini muffin tin with coconut oil (make sure the bottom is well greased) and fill with batter (about 1 tablespoon + 1 teaspoon of batter per cupcake). With a spoon push the batter into the tin and smooth out top.
- Bake for 24 minutes at 350° F
1 ripe avocado
2 tablespoons cacao powder
2 tablespoons honey
1 tablespoon coconut oil, melted
1 teaspoon vanilla extract
- Puree all ingredients in a blender or mix with hand mixer until smooth.
- Apply to cupcakes once they have cooled off a bit.
Original recipe by my colleague Stanzi Allan Pouthier of Stanzi Vitality
Discover the story behind the cover image of Essential Nourishment
by visiting Donna Currie's Food Blog COOKISTRY
What’s kale got to do with it?
I woke up on January 1 with a serious craving for kale. Luckily I had some sitting on my kitchen counter and my husband and I devoured a big bunch of it for breakfast. I made this very simple version of boiled kale:
- Rip kale into bite size pieces, discard stems.
- Fill your sink with fresh water and wash the kale by submerging and swooshing it around
- Fill medium size pot with about 1 “ of water and add kale
- Bring to a boil, constantly stirring the kale so that all parts come in contact with the boiling water – cook for about 5 minutes
- Taste the kale to make sure it is tender but not overcooked (one way to tell is by the color: the color of the kale should remain vibrantly green – once it turns olive green it’s surely overcooked and will not taste so great anymore)
- Pour off cooking water (save as a soothing mineral rich alkaline drink for yourself or use to water your house plants after it has cooled down)
- Add a sprinkle of soy sauce and a drizzle of olive oil to the kale, toss and serve immediately
I paired the boiled kale with baked eggs and it was extremely delicious and satisfying – it totally hit the spot in other words.
Now, the reason I was craving kale was probably a combinations of things:
- I love kale and I love weekend or holiday breakfasts that include leafy greens and eggs. It has become a tradition in our home.
- Kale, as all leafy greens are abundant with minerals and vitamins. They are the perfect detoxing, energizing and rebuilding food.
- After all the heavy holiday foods kale felt like the perfect balance food.
- After a generous dose of sweets over the holidays which most likely led to the loss of minerals and vitamins, kale was the perfect antidote and replenishment.
- Wanting to start the New Year in high spirits – kale provided uplifting and vibrantly fresh energy.
Is it not amazing, what food can do for you? It can support, balance, provide pleasure and heal you. Using food with awareness and intention can make a huge difference in how you feel and how you perform. Learning to pay attention to your body’s messages and cravings provides powerful information for seekers of balance, sustenance, well-being and happiness.
It is something everybody can learn. And I’d be thrilled to help you along in this process:
For my local peeps, I am offering two FREE Introductory Talks and a 6-session Breakthrough Wellness Workshop, which addresses just that:
FREE Introductory Talks
- Supporting your daily activities by eating with awareness and intention
- Getting to know the foods that provide sustained energy, vitality and rejuvenation
- Preventing dips in concentration, mood swings and diabetes
- Losing weight and keeping it off without dieting
- Protecting your heart to live an active life for years to come
- Nourishing yourself with easy to make delicious wholesome meals
take place January 10 at 7:30 pm at The Living Room
in Cold Spring, NY and on January 14 at 6:00 pm at the Beacon Natural Market
If you cannot make it to one of the Free Talks, here is a recording of a similar lecture:
The Breakthrough Wellness Workshop
starts January 24 at 7:30 pm at The Living Room in Cold Spring, NY. Remaining sessions take place January 31, February 7, March 7, 14 and 21.
Investment in your health:
Early Bird: $227 (pay by January 15)
After 1/15: $267
Single session: $50
For more information click here
To register call 646–241–8478 or email email@example.com
To book the Breakthrough Wellness Workshop click here
Kabocha Apricot Soup
What could be a better treat than a squash puree soup on a chilly autumn day? Although the
original recipe calls for kabocha squash, any winter squash or pumpkin can be used. The dried
apricots add a little twist of sweet and tart and a hint of sophistication.
1 kabocha squash, about 2 pounds (1 kg), cut into quarters, seeds and fibrous parts removed
4 cups (1 l) water
1 onion, cut into wedges
12 dried apricots, cut into halves
1 piece fresh ginger, about 2 inches (5 cm) long, sliced
1 tablespoon butter
salt and pepper
2 tablespoons finely chopped scallions
Place the squash in a steamer basket inserted into a large pot. Add 3 cups (750 ml) of the
water and steam for 20 minutes. Reserve the cooking water. Place the cooked squash onto
a plate to cool. Use a spoon to scrape the meat from the peel.
Boil the onion, apricots and ginger in the remaining 1 cup (250 ml) of water for
Combine the squash with the onion mixture. In batches, pour into a blender or food
processor and puree, adding some of the reserved squash cooking water for a smooth
Return the puree to the pot. Add the butter and bring to a boil. Add more cooking water if
the soup is very thick. Add salt and pepper to taste
Pour into soup plates and garnish with chopped scallions.
Wheat Berry Salad with Sage
Here is a recipe for a lovely grain salad that combines flavors of almonds and apricots with honey, lime and sage. Its medieval charm goes perfectly with festive dinners. It travels well – surprise your friends and family by bringing it along. You can easily make it the day before – it keeps well in the refrigerator and tastes even better the following day, when the dried apricots have fully absorbed the dressing.
4 cups (1 l) water
1 cup (240 ml) wheat or spelt berries, soaked overnight in 3 cups water, drained
1 tablespoon olive oil
1 teaspoon salt
½ cup (120 ml) almonds, soaked overnight in 1 cup water, drained
2 carrots, peeled, quartered lengthwise then sliced thin crosswise
½ cup (120 ml) dried apricots, cut into small cubes
5 fresh sage leaves, cut crosswise into very thin strips
juice of 1 to 2 limes
2 teaspoons honey
2 tablespoons olive oil
Bring the water to a boil. Add the soaked wheat berries, oil and salt. Bring to a second boil, then reduce the heat to its lowest setting and simmer, covered, for 30 to 45 minutes. Cook only until the wheat berries are soft – remove from the heat before the berries open and lose their shape. Pour them into a sieve and rinse under cold water until cool. Place the sieve over a bowl to drain.
Submerge the soaked almonds in boiling water for 5 minutes. Then douse them in cold water. Remove the skins and break them into their halves.
Steam the carrots until tender. Rinse them in cold water and drain.
Transfer the cooked wheat berries and carrots and the blanched almonds into a large bowl and stir in the apricots and sage.
Combine the dressing ingredients in glass jar. There should be about three times as much lime juice as oil. Close the lid and shake to mix.
Pour the dressing over the salad and toss. Let the salad marinate for at least 1 hour.
Just before serving, toss again and adjust lime juice and seasoning if necessary.
Keep yourself nourished with hearty root vegetables and the super grain quinoa:
Quinoa beet salad / serves 6
The beets give this dish a most amazing magenta coloring. Bring this to your table and everybody will gasp with delight – guaranteed!
2 medium beets, tops removed, whole
2 cups (480 ml) water
1 cup (240 ml) quinoa, rinsed
2 pinches salt
1 bulb fennel, cut into small cubes
1 bunch scallions, chopped
1 handful chopped basil plus a few leaves
juice of 1 to 2 lemons
4 to 6 tablespoons olive oil
salt and pepper
1 Place the whole, unpeeled beets into a pot, add water to cover and boil until soft, about 40 to 60 minutes.
2 In a separate pot, bring the 2 cups (480 ml) of water to a boil and add the quinoa and salt. Bring to a second boil, then reduce the heat to its lowest setting and simmer, covered and untouched, for 15 minutes or until all the water is absorbed. Spread the cooked quinoa on a large plate to cool.
3 When the beets are soft, douse them in cold water until cool, then peel and cut them into small cubes.
4 Combine the cooked quinoa and beets in a bowl and add the fennel, scallions and chopped basil.
5 Combine the dressing ingredients in a glass jar. There should be about twice as much lemon juice as oil. Close the lid and shake to mix.
6 Pour the dressing over the salad and mix well. Let the salad marinate for at least ½ hour.
7 Just before serving, toss gently and adjust lemon juice and seasoning if necessary.
Garnish with basil leaves.
Karask – Traditional Estonian Barley Bread
This is an Estonian folk recipe that I adjusted to include only whole foods and natural
sweeteners. The barley flour gives it a distinct, sweet taste.
4½ ounces (125 g) farmer cheese (or ricotta cheese)
1 cup (240 ml) kefir or yogurt
1 teaspoon salt
1 teaspoon honey
2 tablespoons butter, melted
1 cup (240 ml) barley flour
½ cup (120 ml) whole-wheat flour
½ tablespoon baking soda
1 Preheat the oven to 400°F (200°C).
2 Line a rectangular baking pan (5 x 10 inches or 12 x 25 cm) with parchment paper.
3 Combine the farmer cheese, kefir, egg, salt and honey in a bowl and mix until smooth.
4 Stir in the melted butter.
5 Combine the flours with the baking soda and add to the batter. Mix well.
6 Pour the batter into the pan and bake for 30 to 40 minutes. To check whether the bread is
ready, insert a wooden toothpick into the center. When the toothpick comes out dry, the
bread is done.
Serve with butter or Onion Butter (page 220).
Wild Rice Salad with Hazelnuts and Dried Cranberries
6 cups (480 ml) water
2 cups (240 ml) wild rice, rinsed
2 pinches salt
1 tablespoon olive oil
½ cup (120 ml) raw hazelnuts, cut in half
¾ cup (180 ml) diced celery
½ cup (120 ml) dried cranberries
juice of 1 to 2 lemons
4 to 6 tablespoons olive oil
salt and pepper
Preheat the oven to 400°F (200°C).
Bring 6 cups water to a boil, stir in 2 cups rice, salt and olive oil. Let it come to a second boil, reduce heat and simmer covered 40-45 minutes or just until kernels puff open. Drain off any excess liquid.
Spread the hazelnuts on a cookie sheet or in a baking dish and roast until you can smell the aroma, about 10 minutes. When the nuts have cooled, remove any loose skin.
Spread cooked rice on a large plate to cool, then transfer to a bowl.
Fold in the roasted hazelnuts, celery and cranberries.
Combine the dressing ingredients in a glass jar. There should be about twice as much lemon juice as oil. Close the lid and shake to mix.
Pour the dressing over the rice mixture and stir. Let the salad marinate for ½ to 1 hour.
Just before serving, toss gently and adjust seasoning if necessary.
Dried cherries can be substituted for dried cranberries.
Starting the day right … with breakfast
Breakfast is a very important meal, and it really should not be missed. Because breakfast revs up your metabolism and ensures that it performs efficiently throughout the day, working at tasks such as proper absorption of nutrients, accelerated brain power and optimal calorie-burning capacity. What you eat for breakfast sets the tone for the day. When you eat a meal that balances your blood sugar, chances are that all day long you will have sustained energy and stable moods.
Porridge is one great way to start the day. It provides complex carbohydrates that promote blood sugar balance and produce a gentle energy curve, delivering sustained energy for many hours. And it feels so good to have something warm in the morning, when the weather is still cold outside. By the way – it’s snowing in Beacon today.
Steel-cut oats … the over-night method
Steel-cut oats take longer to cook than rolled oats – about twenty minutes – and they like to splash a lot. So to avoid the wait and the morning cleanup, I start them in the evening. Bring the water and oats to a boil, add salt and butter or oil and then turn the heat off completely. Cover the porridge and let it sit on the stove overnight. At breakfast time, simply add a little water, stir and reheat. Steel-cut oats taste great served with whole milk yogurt. If you like it sweet, add raisins or other dried fruit. Or spice it up with cinnamon or cardamom.
For 2 servings use 2/3 cup steel-cut oats, 2 cups of water, 2 pinches of sea salt and a drizzle of olive oil or a dollop of butter. So satisfying!
A cold-climate grain,
oats are a staple food in Ireland, Scotland and England, arriving there about AD 100 from Central Asia and Russia. For steel-cut oats, which were popularized by the Irish and Scotsmen, the oat kernel is cut into two or three pieces. Oats have high protein content and are most widely used as a breakfast food. It is said that oats are a male aphrodisiac as well as an adaptogen – a food that helps the body adapt to new conditions. Oats strengthen nerves and reduce addictive cravings. Their soluble fiber helps to lower high cholesterol.
Mushroom Barley Soup Serves 6
Here is a lovely version of
the classical mushroom barley soup. What makes this version so delicious is the use of butter,
soy sauce and sherry. I include carrots as well.
½ cup (120 ml)
6 cups (1½ l) water
2 onions, chopped
2 cloves garlic,
3 tablespoons butter
1 pound (500 g)
1 teaspoon salt
6 tablespoons soy
½ cup (120 ml) medium
2 carrots, halved
lengthwise, then sliced crosswise
In a large pot, cook
the barley in 2 cups (500 ml) of the water until tender, about 1 hour.
Sauté the onions and
garlic in the butter. When they soften, add the mushrooms and the salt.
Continue to sauté until the mushrooms are tender.
Stir the sauté into
the cooked barley, then add the remaining 4 cups (1 l) water, soy sauce, sherry
and carrots. Bring to a boil and simmer, covered, for 20 minutes.
Adjust taste by adding more soy sauce or sherry if
necessary. Add pepper to taste.
Nomination for Essential Nourishment
Essential Nourishment has been nominated for the prestigious GOURMAND WORLD COOKBOOK AWARDS 2011. The “Best in the World” winners
will be announced at the awards event during the Paris Cookbook Fair March 7 –
Here is my version of a
sweet potato side dish, inspired by Thanksgiving
simple & super delicious:
potatoes with rosemary / serves 4
2 medium sized sweet potatoes
1 – 2 T butter
salt to taste
1 – 2 cloves of garlic, pressed (optional)
Peel, cut into chunks and boil the sweet potatoes
until soft. Pour off cooking water and save.
Add the butter and a little of the cooking liquid to
the cooked potatoes and mash with potato masher or submersible puree stick. Add
more cooking water for a smoother consistency if necessary. Add a few pinches
of dried rosemary, salt to taste and (optional) the garlic. Mix well.
Yummy black bean
is the first bean soup I ever made. I had eaten bean, pea or lentil soups
before, but I had never actually cooked one myself. It seemed to be a big deal
to soak the beans and then cook them. But one day I got inspired and decided to
give it a try. I planned it and soaked the beans overnight for a soup to be
cooked on a Saturday. I made a big pot of it, which provided me with nutritious
food for several days. And that was the beginning of my love affair with
homemade bean soups. Now I make one every week. They are so rich and satiating
that a bowl of bean soup can serve as dinner.
cups (500 g) dried black beans, soaked overnight, drained and rinsed
cups (2 l) water
carrots, halved lengthwise, then sliced crosswise
tablespoons olive oil
leeks, cut into small pieces
the beans and water into a pot and bring to a boil. Skim off and discard any
foam that forms. Cook over medium heat for 1 hour.
the onion and carrots in the oil for about 10 minutes.
the beans start to become tender, add the sauté and cook for another 10
the leeks and cook for another 3 minutes. Add salt and pepper to taste
Serve garnished with fresh cilantro leaves and
topped with sour cream.
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