Healthy Recipes

I wanted to share a few healthy recipes that have been well recieved by the kids. Measurements are approximate, as I don't take measurements most of the time, but  most of these recipes are relatively adaptable to suit your tastes, or what you have on hand.

Broccoli Soup

This is a great way to eat a lot of green veggies, and the mushrooms give it a hearty flavor. I started out just using crimini or button mushrooms, but Shiitakes give it an extra nutritional boost and even more flavor -- without being overpowering. I recently started adding white beans, if I have them on hand, to add a wider variety of nutrients. They give it a creamy texture and can be a good substitute for milk if you're staying away from dairy.

• 1-2 tbsp butter, ghee, sunflower oil, olive oil or combination of your favorites (keep sautee temp low with olive oil)
• 1 onion, chopped
• 2 large celery stalks, chopped
• Two cups button or crimini mushrooms, chopped
• Shiitake mushrooms, 4-6 small ones
• 1-2 cups zucchini or crookneck squash, chopped
• 3-4 cups fresh broccoli including stems, chopped (about one large bunch or three small stalks). **Amount of broccoli depends on how much squash you use and how much room is left in the pot.

• Water, organic low sodium vegetable or chicken broth or both **If using water, you may want to add a bit of salt to taste (the kids take it much blander than our taste).
• Herbamare (seasoning salt), to taste

• 1 cup+ cooked white beans (northern beans or cannelini) **optional
• ¼ to 1 cup of milk (your preference) **Milk can be left out for a dairy-free version of this soup.

Sautee the onions, celery and mushrooms in the butter, ghee or oil until onions are translucent and mushrooms release their moisture.

Add zucchini and broccoli stems (if using) with salt and half a cup of broth or water to sauté for a few more minutes, and finally the broccoli crowns with enough broth/water to cover the veggies. Simmer for 10-15 minutes or until vegetables are tender.

Add cooked white beans, if using. Puree with a hand/immersion blender, or in batches with a food processor/blender. Add milk at the very end, and keep temp low to prevent curdling (though I’ve never had a problem with that).

Season to taste with salt and/or herbamare (pepper for the adults).

Coming up....

Peas and Carrot Soup with Brown Rice

Turkey Bacon, White Bean, and Zucchini Soup