Sunday, December 11, 2011

Smoky Lentil-Quinoa-Coconut Soup Recipe

This smoky, fullsome soup really tastes gourmet (or is that gourmand?) when Coconut Milk is added at serving time. I separate out the soup to be eaten for this meal, and any left-over soup I pour into glass mason jars and put in the fridge for another meal. Just stir in water when the soup is too thick, and thin to the consistency you like. The seasonings will stay vibrant throughout.


450 g or 2 cup dried Brown Lentils
2 tablespoons Coconut Oil
1 to 2 Onions, chopped
6 cloves Garlic, chopped or minced
4 Celery Ribs, chopped
4 Carrots, sliced in coins
6 cups vegetable broth (or bouillon)
1/2 cup Quinoa
2 teaspoons Paprika
1/2 teaspoon Cumin
Celtic Sea Salt and Pepper, to taste
1 T. Bragg's GF Soy Flavoring OR GF Tamari(optional)
dash Liquid Smoke
14 oz. can Coconut Milk


1. Pick through Lentils, rinse, and cover with water to soak overnight (or 6 hours)

2. Throw out soak water and add fresh water to cover lentils in a large stock pot. Cook Lentils by themselves until tender.

3. Melt and heat Coconut Oil in large wok or fry pan over medium-high heat. Add Onion and saute until translucent. Add Garlic, Celery and Carrots, and saute for a few more minutes.

4. Add Broth, Lentils, Quinoa, and Seasonings. Stir, cover, and turn heat to medium-low.

5. Stir again after about 20 minutes, and check seasonings. Cook for about 10-20 minutes more, until soup begins to thicken some (add more water), and lentils and quinoa are tender.

6. Stir in Liquid Smoke. Remove about half the soup and blend until smooth. Add that half. Gently fold in the Coconut Milk and serve.

Friday, July 15, 2011

Brain-Boosting Kale and Pinto Bean Soup Recipe (Vegan, Gluten-free)


This hearty recipe is an adaptation from one of the "Total Brain Chemical Boosting Recipes" in Eric R. Braverman, MD's book, "Younger (Thinner) You Diet: How Understanding Your Brain Chemistry Can Help You Lose Weight, Reverse Aging, and Fight Disease".  The veggies, herbs and spices in this particular recipe contribute to a balanced mix of important brain chemicals: Dopamine,Acetylcholine, GABA and Serotonin. Braverman explains how a deficit in any of these brain chemicals can affect your health in several ways, and a good balance can help you to be slim, youthful, sharp, and serene, among other desirable features.

At this time of the year you can find most of the fresh veggies and herbs either in your garden or at a Farmer's Market! If you can't locate garlic scapes, just go ahead and substitute a stalk of chopped celery.

Put into a high-speed Blender and whirl up:
*2 cans organic Pinto Beans (reserve half liquid)

In a large wok or pan, for 5 minutes on Medium-High heat, saute the following in 1/4 C. Virgin Coconut Oil:
*1 small Onion, chopped
*2 small Carrots, diced
*4 cloves Garlic, minced

Stir in the following and simmer all for 30 minutes:
*4 C.shredded Kale
*1 large Sweet Potato, diced
*pureed Beans and reserved liquid
*Water to make 6 Cups Liquid total

Add the following, simmering on low heat for about 1 hour:
*2 C. chopped Swiss Chard
*1 large Tomato, diced
*2 cloves Garlic, minced
*2 tsp. fresh minced Rosemary
*1 T. fresh minced Parsley
*1 tsp. fresh Thyme leaves
*Freshly ground Black Pepper, to taste

Serve with whole grain bread or crustitos, or gluten-free bread

          BC's Sunshine Coast!  You probably can too!  See the article here that describes

         how to do that:  GROW YOUR OWN SWEET POTATOES

Wednesday, March 16, 2011

Recipe for Canadian Yellow Pea Soup

Yellow Pea Soup or Split-Pea Soup--This is a soup recipe that my mother, bless her, used to cook up in the winter. And it feels like winter here although we are pretty close to Spring... we cook with Extra Virgin Coconut Oil in our family but you can use your fat of choice.

* 2 1/4 C. Yellow Split Peas
* 1 tsp. Baking Soda
* 2 T. Extra Virgin Coconut Oil
* 2 Leaks, washed well and sliced up
* 2 Carrots, scraped and sliced up
* 1 Turnip, sliced
* 1 clove Garlic, mashed
* 1 C. Water
* 2 T. thick tomato Puree
* 2 Bay Leaves
* 3 Cloves
* 1/4 tsp. Nutmeg
* 1/4 tsp. Marjoram
* 1/4 tsp. Tarragon
* Celtic Sea Salt, to taste
* Pinch White Pepper, fresh ground preferable

*Place the peas in a large bowl and sprinkle with Baking Soda (the Baking Soda will make the peas very creamy).
*Soak the peas overnight or from 8-10 hours-- no longer or flavour will be lost
*Rinse well under cold water
*Cover peas with water in pot and simmer for about 1 hour

*In another large saucepan, saute the leeks, celery, carrot, turnip, and garlic for about 3 minutes.
*Add water, tomato puree, and seasonings.
*Cook until all vegetables are tender
*Combine vegetable mixture with split peas.
*Add more water if needed.
*Cook about 10 more minutes
*Adjust seasonings

This soup serves about eight and is delicious with corn bread.

Thursday, March 3, 2011

Coconut Cream of Broccoli Soup

Add caption
Anyone who subscribed to my former soup newsletter-- or who reads this blog occasionally-- will know that at one time I was a HUGE FAN of organic coconut milk in soups. Today's soup is a re-run of your classic Cream of broccoli combination substituting coconut milk for dairy. You could also use rice milk (to keep it vegan) if you desire.  This soup was previously published in 2008 and has been one of the Most Popular Recipes on this site!

2 lbs. of fresh organic Broccoli
1 medium organic Onion, chopped
1 Bay Leaf
14 oz. organic Coconut Milk
Celtic Sea Salt to taste
Ground Nutmeg to taste
Filtered Water to cover

Cover Broccoli, Onion and Bay Leaf with Filtered Water in a large pot and bring to a boil. Turn down to simmer until broccoli is tender. Important: Discard Bay Leaf.

Carefully pour hot soup into the cannister of a Vita-Mix or other blender or food processor. Add Coconut Milk, Salt, and Ground Nutmeg.

Position the two-part lid securely. Begin with knobs set on Variable Speed and the lowest setting and progress up to the highest Variable speed. Flip into high for a few seconds until the soup is smooth and creamy.

☆Image by C. Malmquist, Flickr


Tuesday, February 1, 2011

Recipe for Raw Cream of Cauliflower Soup

Another refreshing, yummy raw soup from our son Conrad– this one I warmed in individual bowls in the dehydrator at 105 degrees.  Maintains the enzymes but gives that true soup experience.

Add the following to the carafe of the blender and whirl up until smooth:

1 fresh Cauliflower
1/2 bunch of Celery (5 large stalks)
1/2 C. Hazelnuts soaked overnight
1 Lemon (peeled and seeded)
1/4 Shallot
1 Tsp. Kelp powder
1 T. Nutritional Yeast
Dash of Cumin and Tumeric and Cayenne (optional)
1 Avocado (peel and pit removed)

Friday, January 21, 2011

Lentil-Rosemary-Potato Soup Recipe (Gluten-Free, Dairy-Free)

You don't mind the winter when you can come in to this hearty, delicious soup. It's full of root vegetables which are warming and strengthening, and it's full of flavour (rosemary, garlic, onion). Your kitchen will also smell divine!


500g/12oz/2 cups of Lentils, soaked and rinsed

9 or 10 cups of Water

1 medium white Onion, chopped

4 or more cloves of Garlic, peeled and finely chopped

large sprig of fresh Rosemary, finely chopped or two teaspoons of dried

4 medium Potatoes diced quite small

Celtic Sea Salt to taste

2 T. Beet powder (optional)

Place the soaked lentils in a large saucepan and cover with the water - bring to the boil while preparing the other ingredients. Reduce to a simmer and add the onion, garlic, rosemary and potatoes. You may also add 2 T. beet powder (beet dehydrated and powdered) if you have such a thing. Cook for a further 20 minutes until everything is ready and add the salt.