Category Archives: fit

Curried Cauliflower Soup

photo-181

The absolutely most savory and tasty soup ever! It was so simple to make, that I am just going to describe how I made it because I didn’t use a recipe, and it was a taste-as-you-go kind of effort.

I had a whole cauliflower that I washed and broke into small florets. Meanwhile, I sautéed over medium heat in a heavy soup pot about 3 tbsp. EVOO, one large yellow chopped onion, three chopped celery stalks, three finely chopped carrots, a fresh and finely chopped large tomato, about 5 finely chopped garlic cloves. After a few minutes, I added a generous amount of high quality yellow curry (about 3 tbsp), about 1 tbsp each of sea salt, freshly ground pepper, and ground cumin. Stirred, and then grated about 3 tbsp each of fresh turmeric and ginger, and added that to the mix, along with the cauliflower florets. I stirred all ingredients well, and let sauté for a few more minutes before adding about 6 cups of fresh filtered water. Brought it all to a boil, then simmered until the cauliflower was tender (about 25 minutes). Before serving, I added some baby bok choy, chopped, and some chopped cilantro. I garnished each dish with a little whole baby bok choy, and some fresh parsley and cilantro, as well as some freshly-squeezed lime and a little Tamari.

All of this can (and should) be modified to your own taste. The main thing is to use the different ingredients, all organic, and maybe modify the measurements according to what you really like. It’s all about experimentation. This one turned out very well, and I just loved it (and still have leftovers).

Rotini Pasta with Tomato, Basil and Garlic Sauce

RotiniWithTomatoBasilSauce

This takes no time at all to make. You could use this tomato sauce over rotini or fusilli pasta (preferred because the sauce coats every nook and cranny in these types of spiral pastas), or for a lower carb version, it could be served over spiraled zucchini. I have the Veggetti, and it’s awesome.

Just coat a heavy skillet with about 2-3 tbsp of extra-virgin olive oil over medium-high heat. Add about 3 cups of fresh chopped, peeled, deseeded organic tomatoes; one grated organic carrot; about a tbsp of dried sweet basil; and about 3 or 4 minced garlic cloves. Stir and let simmer for about 10 minutes. Add one 24-ounce jar of Bionaturae unsalted organic strained tomatoes, about 1/2 tbsp roasted garlic and sea salt (www.thegarlicbox.com), and fresh-grind coarse pepper (www.gallowaysfoods.com) to taste. Let the sauce simmer on low while you cook the rotini al dente. I used one box of Barilla’s Veggie rotini. When the pasta is done, drain and return to pot. Stir some of the sauce into the pasta to moisten it. Serve the pasta on individual plates with about a half cup of sauce on top. Garnish with some fresh basil.

Delicious and easy. Filling, too.

Fried Rice with Vegetables

FriedRice

This is SO easy to make, and yet savory and delicious. I cooked the jasmine rice (one cup rice, two cups water) ahead of time and let it cool. Meanwhile, I had leftover julienned zucchini, sweet onions, carrots, and chopped deseeded fresh tomatoes. I coated a large, heavy frying pan with olive oil (about 2 tbsp) and brought it up to medium-high heat before adding these vegetables. I sautéed for about 5 minutes, stirring constantly. I then added the rice, soy sauce, and three cloves of minced garlic. I stirred it all up before letting it steam (covered) for just a few minutes before removing from the stove. I topped it with some chopped chives and basil from my garden when I was ready to serve.

Main-Dish Vegetable Soup

VegetableSoupTwo

This is a meal in itself. It’s more like a vegetable stew than a soup because it’s so thick. I added lots of vegetables to this vegetable broth- and V8 Original juice-based soup. I used mild chunky salsa and V8 juice in last week’s vegetable soup only because I didn’t have enough pureed tomatoes. I liked it so much, though, that I decided to use it again. It gives the soup a really pleasant tangy flavor. I didn’t measure anything; I’ll list the ingredients below, and approximate amounts.

INGREDIENTS:

Extra-virgin olive oil to coat the soup pot
4 zucchinis julienned (used mandolin wide-julienne setting)
4 carrots julienned (same as above)
2 medium onions julienned (same as above)
6 cloves minced garlic
4 cups V8 Original juice
4 cups (one carton) organic vegetable broth
1 26-oz carton of strained tomatoes (Pomi)
1 cup mild chunky salsa
Handful of a mix of fresh basil and Italian parsley
1 cup each frozen baby corn and peas
1 can organic black beans, drained and rinsed
3 big handfuls of roughly chopped fresh organic kale (washed, stems removed)
1 cup tiny alphabet pasta

METHOD:

Saute the zucchinis, carrots, and onions over medium high heat for about 5 minutes, stirring frequently. Add the garlic and herbs, lower the heat to medium. Stir and continue sautéing for another 10 minutes. Add the V8 juice, vegetable broth, strained tomatoes, salsa, corn and peas. Bring to a boil, and add the pasta. Stir and lower the heat and simmer for about 20 minutes. Add the black beans and the kale. Stir well. Simmer for another 10 minutes, or so.

Organic Black Bean and Corn Salad with Vegetables

LentilsBeanCornSalad

This is a filling and nutritious salad that could be used as a main dish. It’s complete with protein from the black beans, complex carbs from the veggies, and healthy fats from the olive oil in the dressing, and the avocado. I served it on a platter with some lentils on the side, and I dished the salad over some lentils on my plate. It’s refreshing, with lots of tang and texture.

INGREDIENTS:

1 can organic black beans, drained and rinsed
1 cup organic petite sweet corn drained and rinsed (from frozen), or use fresh when it’s in season
1 yellow bell pepper, diced
1 Haas Avocado, diced
1/2 cup diced red onion
1/4 cup of mixed fresh cilantro, basil, and Italian parsley, chopped finely
Few extra basil leaves
1/4 cup freshly squeezed lime juice
1/8 cup extra-virgin olive oil
1 tsp cumin
1 tsp sea salt
1/4 tsp Galloway’s Lemon pepper

METHOD:

Mix the lime juice, olive oil, cumin, sea salt and pepper in a small mason jar. Cover tightly with the lid and shake well. Set aside.

Mix the black beans, corn, bell pepper, red onion, and the finely chopped herbs. Drizzle with a little of the dressing and mix all together. Last, gently mix in the avocado. Add a few basil leaves to the mixture. Cover and refrigerate for about 20 minutes before serving.

Oven-baked Wild-Caught Salmon over Raw Zoodles

SalmonOverZoodles

I seasoned the salmon with granulated garlic and sea salt after brushing it with a light coating of olive oil. I cut it into four filets and baked in a 450 F oven for 15 minutes, then removed and covered with tin foil to let it steam for a few minutes. I spiralized a green zucchini (zoodles), added some sliced yellow bell pepper, cucumber and avocado, and served the salmon on top with some lime. Cheat meals have to be tasty, or they’re just not worthy of their name.

Grilled Tofu with Lentil and Rice Salad

TofuLentilRiceSalad

Lots of vegan protein packed into this meal, and that’s just what I wanted. I made a big batch of lentils and rice, storing it in separate containers in the refrigerator so I can use it to make other salads over the next few days. There’s myriad variations using these two high-protein staples—salads, wraps, patties, and lots more.

INGREDIENTS:

2 c organic green lentils (cook ahead and cool)
2 c organic brown basmati rice (cook ahead and cool)
1 c chopped sweet onion (red or white)
1/2 c fresh basil leaves, chopped
1 c thawed and rinsed frozen baby peas
1/4 c chopped fresh mint
lettuce (I used red leafy lettuce from my garden)
1 pkg extra-firm organic tofu, drained well and patted dry with paper towel
Extra-virgin olive oil
Balsamic vinegar
S & P

Cook the green lentils and the rice according to their package directions, and let them each cool separately in the fridge.

Cut the tofu in large cubes and toss it with enough olive oil to coat it well, and sprinkle with seasoning of your choice (I used organic dried garlic with sea salt). Bake in a 425 F oven on a parchment-paper lined sheet for about 10 minutes, then remove and gently turn over and bake another 10 minutes, or so. Keep an eye on them; they should be firm and browned around the edges, but not overdone. When they are ready, gently place them onto a paper towel while you assemble the salad.

Mix 2 cups of the cooked lentils, and 1 cup of the cooked brown basmati rice together. Add 1 cup of chopped sweet onion, the peas, basil leaves, and mint. Mix together. In a small bowl, add 1/4 c balsamic vinegar and salt and pepper to taste. Whisk together. If the balsamic vinegar is of a high quality (which it should be), you don’t need to add any sugar. If not, you will likely need to sweeten it. Drizzle olive oil into the mixture as you whisk. It is usually one part vinegar to 3 parts olive oil, but I tend to do less than that much olive oil. That’s optional. When it is to your taste, drizzle over the salad and mix well. Serve it with some leafy lettuce and the tofu. I topped mine with some chives from my garden, but you can add any kind of garnish.