Archive for the ‘Soup’ Category

This is a tasty, dairy-free low-fat chowder with the phytonutrients of vegetables and the antibiotic power of garlic and onion. Corn has vitamin C, folate and other B vitamins, fiber, phosphorous and manganese. Corn’s nutrients support lung health, maintain memory and assist energy even under stress by bolstering the adrenal glands. Now what can I say about sweet potatoes to do them justice. They taste like dessert yet are abundant with vitamin A and C.  Antioxidant-rich, they are a better source of bio-available beta-carotene than green, leafy vegetables. They have anti-inflammatory and blood regulating nutrients. If you eat the skins of the sweet potato you can reduce the potential risks posed by heavy metal residues such as mercury, cadmium and arsenic. Therefore, sweet potato skins render this vegetable helpful to detoxifying those undergoing cancer treatments. You may recall that in other recipes that I have posted, I have mentioned that most of the vitamin and nutrient content of fruits and vegetables lies just beneath the skin layer.  So, if you must peel, remove as little of the skin as possible.  Red peppers are also a good source of Vitamins A and C (antioxidants) and as such help neutralize free radicals that can damage cells. In fact, red peppers have so much vitamin C that one small one supplies three times the daily requirements. So eat your vegetables here in chowder form.


1C chopped onion

2-3 garlic cloves chopped or minced

3 C vegetable stock

1 medium sweet potato

1/2 red bell pepper chopped (you may use roasted red pepper instead )

3 C fresh or frozen corn kernals

2 t ground cumin

garlic powder

freshly ground black pepper

Optional: fresh parsley or cilantro for garnish


Use a  soup pot with a cover

Simmer the onion and garlic along with some garlic powder and black pepper and 1 C of vegetable stock for 10 minutes

Add the 2 t of cumin and cook another 1-2 minutes

Add the sweet potato and the remaining 2 C of vegetable stock and simmer untilthe potatoes are soft, about 10 minutes.

Add the bell peppers and corn and simmer covered for another 5-10 minutes until the vegetables are tender.

Let cool a little

Puree half of the soup in a blender or food processor and then return it to the pot.  This process will make the soup thick and creamy and is what develops it into a chowder

Add garlic powder and freshly ground black pepper and reheat on low

Garnish with parsley or cilantro and serve


You may use white potatoes or a mix of white and sweet

Mushroom may also be added to the first cooking step

If you like more heat or spice, add 1 small seeded jalapeno pepper to the very first cooking step


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Healing Miso Soup

Here is a powerful healing soup to the rescue. This soup builds the immune system, can prevent illness if used regularly and assists with recovery from colds, flu and viruses. Miso is made from fermented soybeans and can be purchased as a thick paste or freeze dried in individual packets. Look for reduced sodium types. Either way, miso needs to be diluted with liquid such as water or vegetable broth. The Japanese often start their mornings with a cup or bowl of miso soup.  If you use the paste, very little goes a long way and you need to know that miso can never be boiled because you will kill the living bacteria that heal you.  Some of the packets contain seaweed which further boosts the immune system and really does not change the taste of the miso. You may add seaweed if you like and I would recommend Nori or Kombu both of which are mild and easy to work with. Soak them in cold water for 10 minutes and then simply add them to the cooking and remove at serving. There are at least five types of miso that I am aware of and you may wish to start with a mild type such as white miso which is light. It is made from rice koji and soybeans. Here I am using barley miso also known as mugi. Hatcho miso is the most medicinal and robust miso and is revered in Japan. It is made of pure soybean and no grain as the others are combined with.  I also use scallions or green onion and garlic in this recipe because of their natural anti-biotic properties. Shitake mushrooms always come to mind when considering illness because they boost immune system and they have numerous other health benefits including support for the cardio-vascular system, treating liver ailments and nutritional deficiencies, lowering cholesterol and lowering the risk of and treating cancer. Bok Choy is another healthy ingredient. It is a type of chinese cabbage full of antioxidants and minerals. It is also high in vitamins A and C, calcium, beta-carotene and fiber. Bok Choy is low in fat calories and carbs. It contains potassium, B-6 and iron if grown in iron rich soil. Ginger is beneficial to gastro-intestinal distress. It is also used to relieve migraine headaches and morning sickness. It is a cancer fighter particularly ovarian cancer and helps to prevent colds and flu. It is a pain and inflammation reducer and I can attest to that. I use it daily in capsule form along with tumeric for a knee problem resulting from a tennis injury. Along with other things I do, ginger keeps me up and running. For now, have this soup to be healed and aid your recovery of cold and flu.


Miso paste or miso packets (cup of soup)

16-32 oz. water or vegetable broth

Shitake mushrooms, 4-6 sliced

Baby Bok Choy, 4-6 leaves rough chopped

Green onion/scallions, 2 sliced white and green parts

Garlic, 1-2 cloves chopped

Fresh ginger, 1 tsp grated


Bring 16-32 oz. water or vegetable broth to a boil

Add all other ingredients and simmer until the vegetables are tender.

Let cool below the boil point and add the miso paste or contents of a miso packet as directed on packaging


When you are feeling better or if you just want to make this soup, you may saute the vegetables before making the miso base.

Miso soup is delicious with tofu added, carrot slices, peas and/or whole wheat or buckwheat soba noodles . Just feel free to get creative with it.

Just remember to add the miso last and do not boil it or you will lose it’s healing benefits.

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Escarole and White Bean Zuppa


Zuppa! The potent Italian word for soup. This is an old time family recipe handed down from my Grandmother to my Mother with each generation amending it. After all isn’t creativity what cooking is all about?? Here is my version which is lower in fat and infused with herbs. Soups are healthful and truly healing. They provide comfort and nurture us. This Zuppa has Cannellini beans and escarole as it’s main ingredients.  Beans are chock full of protein, fiber and potassium and are low in fat. They are a big bang for your buck. The use of onions and garlic lend a natural, antibiotic healing effect and the herbs yield to their aromatic splendor.  Escarole is a gentle green vegetable with a lovely mild flavor and lots of phytonutrients.  You’ll love lifting your spoon to this healthy hearty recipe!


2  15 oz. cans Cannellini beans (may use any white bean)

1 small head of escarole

1/4-1/2 medium onion chopped

3  medium sized cloves of garlic chopped (may omit)

2 T extra virgin olive oil

garlic powder to taste

fresh ground black pepper to taste

1/4 t dried basil (you may add more to your liking)

1/4 t dried oregano (you may add more to your liking)

Pecorino Romano grated cheese for accent (may sub. with parmaggiano regiano which is milder) You may also omit this or find a similar goat or vegan cheese.


In a large pot put 4 C water and bring to a boil.

Cut the core of the escarole off and separate the leaves.  Remember to wash your veggies! Wash in the sink or a large pot with water to cover and a few drops of veggie wash or white vinegar. Drain in a colander and rinse well and drain again.

Cut the leaves lengthwise (you may stack them), then cut them widthwise in 1 inch sections using a rough chop.

Add the escarole to the boiling water and simmer for 4 minutes until almost done.

Turn off the heat and set aside the vegetable in the water which is now a broth. Do not discard the water or drain the escarole after cooking it or you will lose all the healthful benefits of this broth that the escarole has imparted. The escarole is cooked separately from the beans because it takes longer. If the beans are cooked too long, they can break apart and turn to mush.

In a smaller non-stick pot (maybe 3 1/2 qt. size) add 1-2 T of extra virgin olive oil or you may use oil spray or 1/4-1/2 C of vegetable or chicken stock or any combination of these.

When oil is hot, turn heat to medium setting and add the onions.

When onions are almost cooked and translucent, add the garlic (be careful not to burn this, watch carefully as it cooks quickly.)   If you don’t like garlic, you may omit it.

Season the onion and garlic with garlic powder, fresh ground black pepper, basil and oregano.

When onion and garlic are cooked, add the 2 cans of drained and rinsed beans. It is important to rinse canned beans as they have way too much sodium in them. The only ones I have found that don’t are Eden Organic beans (15 mg.sodium) You may also soak dried beans if you are a purist and use them.

Now, use a skimmer to remove escarole from it’s pot and add the escarole to the beans and ladle some of the escarole broth into the beans. Use enough of the escarole broth to make a soup consistency. You may add more seasoning if you like.  If you have leftover broth, freeze it in a container for another meal. This broth has lots of phytonutrients so you do not want to discard it.

Ladle your soup into serving bowls, sprinkle with the grated cheese.

Mangia!! Mangia!!


Serve with a salad and a whole grain crusty bread. Enjoy..

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