Quinoa Vegetable Soup

I know this soup looks a little heavy for summer, but it's actually much lighter than you think. Especially by adding a cool zig zag of yogurt and the addition of of this avocado salad on top. This vegan bowl has tons of delicious vegetables and is full of antioxidants, plant-based protein and amino acids from the combination of quinoa and red beans. There are lots of things you can add to vegan or vegetarian dishes to give them a bit of bulk or meatiness that will leave you full and focused. Additions like portabello mushrooms and smoked paprika can really transform a dish. I use both of them constantly. Of course, you can always modify this recipe with vegetables you prefer over ones that I have used in order to suit your preferences. If you're vegan, you can use a coconut yogurt and vegetable stock.

INGREDIENTS
1 yellow onion, diced
3 cloves garlic, minced
3 ribs of celery, chopped, with fronds
1 large carrot, diced
1 large portabello mushroom, thick sliced then cut in half
half of a large can of whole, stewed tomatoes and their juices
1 cup of cooked red beans, or 1 can of pre-cooked
1|2 cup quinoa, cooked
2 cups organic, low sodium chicken stock or vegetable stock at room temperature
smoked paprika
cumin
turmeric
crushed red chili flakes
salt + pepper
avocado
fresh chopped cilantro
plain greek yogurt
fresh jalapenos or salsa verde of your choice
olive oil

DIRECTIONS
Start with a medium large saucepan over medium heat. Warm about a tablespoon of olive oil. Add the onion, celery and carrot.  Season with a sprinkle of salt. Saute until everything begins to caramelize and create some brown bits at the bottom of the pan. Add the mushrooms and cook for another five minutes. Add a big pinch of the paprika, cumin, turmeric and black pepper. Add some chili flakes if you like it spicy. De-glaze with the stock you're using. This will pull all of that tasty stuff up from the surface. This is called the fond. Add the tomatoes, breaking them into pieces with your hand as you do. Add the tomato juice from the can. Bring everything together and simmer for about 10 minutes. Add the cooked quinoa and the beans last. Stir another 5 minutes and turn the heat off. The quinoa and the beans will begin to absorb the liquid and the pot will thicken as it stands.

Serve your soup with a drizzle of yogurt or sour cream. Slice the avocados and lay them on top to one side. Garnish with a big handful of fresh cilantro or parsley if you prefer it. Top with fresh or pickled jalapenos and some salsa verde.

ENJOY!!

Raw Chocolate Bark with Toasted Coconut and Almonds

Time for a summer dessert post! I've been playing around with raw chocolate recipes for ages it seems and I think I finally landed on just the right ratios for a good, crispy bark. Other than the coconut and almonds, which of course are optional, this recipe has three ingredients. This could not be more simple and because of the coconut oil, it has to be kept in the freezer. It's a really delicious, healthy snack that is cold and refreshing. It would be excellent broken into smaller pieces over a bowl of ice cream!

Experiment with different embellishments, I always say. Pistachios, brazil nuts or chia seed would be good subs for the almonds, and if you don't like coconut, try dried fruit like goji berries, cranberries or blueberries. Even espresso beans at a rough grind would be so good! Let me know your success stories - I love hearing from readers on what worked for them and how they adapted a recipe.

To learn about the differences in cacao, cocoa and chocolate, refer back to an earlier post of mine here.

INGREDIENTS
1|2 c organic coconut oil
1|2 c raw cacao powder, sifted if necessary
1|4 c pure maple syrup
1|2 c mixed nuts, chopped or diced
1|3 c toasted coconut flakes
pinch of sea salt

DIRECTIONS
Melt the coconut oil in a small saucepan over medium low. In a bowl, measure out the cacao powder and pinch of salt. When the coconut oil is melted, whisk it into the powder and incorporate the maple syrup until silky smooth. Stir in half of the nuts and half of the coconut. Line a sheet pan with parchment paper. Pour the chocolate onto the paper and smooth out to 1|2 - 1|4 inch thick, depending on your preference. Sprinkle the top with the remaining nuts and coconut or other toppings. Freeze until set, about half an hour. Remove from the freezer and break into pieces. Store them in a covered dish in the freezer.

ENJOY!!

Fusion Flatbread Tostadas

I'm a big supporter of seasonal eating. Our bodies are in tune to the seasons with regard to temperature, moisture levels and day length. They respond to the foods that are in season, or currently producing in the climate you live, much the same way. We instinctually crave the freshest, most available produce. It will always be the most beautiful items you find at your local farm market and of course, in health food stores, you will find that there will be an abundance of locally-sourced fruits and vegetables. These foods will have been picked most recently and are the freshest because they have not undergone multiple temperature changes traveling to your state from outside of it. Eating in tandem with the seasons is a sustainable and nourishing ritual that will fill you with the most vital energy available in living foods. That said, this plate is bursting with five different current vegetables, three of which came from our organic garden at The Herban Fortress.

How beautiful are these pretty little radishes? If you plant them at just the right time in Oklahoma, you can get two nice harvests. Honestly, the ones I get in November are even better. Root vegetables develop better in cooler temperatures. We just happened to have one of the wettest springs in the history of Oklahoma this year since 1921, which allowed me to prolong the window of maturation for these and my carrots.

I always crave South American food in the summer, bursting with lime, avocado, tomatillo and cilantro. These are some of my all-time favorite flavor combinations. I have been obsessed with making pickled red onions for some time. The brine mellows out the sharp flavor of the raw onion and anything in vinegar is delicious to me. They're super tasty added to nachos, tacos, salads, sandwiches and tartines. I like to use them as a garnish like I would use sauerkraut. The process is different but the flavor profile is similar. I used ACV in this brine which gives them a leg up in the nutritional profile. I also added fresh, julienned radishes to the mix which was so good. A julienne is a matchstick cut. You could do thin slices on the mandolin but I prefer to keep the cuts the same for this use. I'll include the pickling recipe as well, and I encourage you to try this zesty addition to your foods using a high-quality vinegar like apple cider. This jar will keep in your fridge for at least two weeks.

INGREDIENTS
Your favorite flatbread or tortilla (I have a recipe on the site for a homemade tortilla)
Greek yogurt
Organic, air-chilled chicken breasts, pounded thin (optional)
napa cabbage
cilantro
avocado
cheese of your choice, if using, I used fresh mozzarella
sliced jalapenos fresh or pickled (optional)
salsa verde or hot sauce
1 red onion
5 radishes
1|2 cup apple cider vinegar
1 T natural sugar
1|4 cup water or low-sodium chicken stock
1 T chili powder
salt + pepper
olive oil

DIRECTIONS
You will need to make the pickled onions and radishes an hour ahead of time if you want to use them. I highly advise it! Cut the onion in half, then shave into thin slices against the bias. Cut the radishes in half and then into matchsticks. Add all of it to a mason jar. Mix the ACV, sugar and 1.5 t kosher salt in a bowl with a whisk until dissolved. Add it to the jar and cover and shake and set aside.

Preheat oven to 400 degrees if using chicken. Pound the breasts thin between two sheets of plastic wrap and drizzle with olive oil, salt + pepper. Bake for about 30 minutes until internal temperature is at least 175. Allow the breasts to cool slightly, then shred using two forks to pull them apart into desirable pieces. Add to a medium hot skillet and season with 1 T chili powder and a spot of olive oil. Add the water or chicken stock when it's hot. Let the liquid reduce for about 15 minutes while you prepare the toppings.

Shred the napa cabbage on a box grater or mandolin or shave with a chef's knife. Rough chop the cilantro. Cube the avocado by cutting each half into a grid and scooping it out with a spoon. Reduce the oven to 375 degrees and pre-toast the flatbread or tortillas for about 2 minutes. Remove them and spread a tablespoon of yogurt. Top with the shredded chicken and cheese. Return to the oven for another 5-7 minutes until the cheese has melted and the base is crispy.

The secret to a good tostada is proper layering. Add the cabbage and cilantro. Drizzle with salsa verde or hot sauce. Add the avocado, jalapeno, and pickled vegetables. Garnish with smoked paprika or chili powder if desired. You are ready to get down!

ENJOY!

Roasted Cabbage and Crispy Potato Salad

Potato salad is one of those foods that really says summer. I always get the Fourth of July nomination to make my fairly famous recipe. For holiday flair, I like to use a mixture of red, white and blue potatoes. But my favorite potato is the traditional yukon gold. Rich and creamy, they make the best savory dishes. As you might imagine, my salad is far from the heavy versions you find in the grocery deli. I like to use three kinds of mustard, raw jalapenos and a blend of fresh herbs. Of course I like hard-boiled egg and bacon but I was on a mission to really trim the fat and come up with the healthiest version possible without sacrificing any of that flavor. This recipe incorporates the creamy element by using those gold potatoes, the smoky undertone from smoked paprika and also because it's baked instead of boiled. There's acidity from the mustards and lots of green herbs.

The cabbage was quartered, simply dressed and roasted on the same pan as the potatoes. It makes a delicious, tender center piece that you can use a knife to easily cut into. It's firm enough to stand alone and hold it's wedge shape. This dish could easily be an entree or a perfect summer lunch.

INGREDIENTS
3 - 4 medium yukon gold potatoes, cubed into 1 inch pieces
1 head green cabbage, cut into eight wedges
3 tablespoons mixed mustards, such as yellow, dijon and spicy brown
1|4 t smoked paprika
1|4 t powdered turmeric
1|4 t granulated garlic
raw jalapeno, minced or crushed red chile to taste
1 t each of minced parsley and thyme
olive oil
salt + pepper
parmesan cheese

DIRECTIONS
Preheat oven to 400 degrees. Line a sheet pan with foil or parchment to prevent sticking. Toss the potatoes in olive oil, paprika, turmeric, garlic, salt + pepper to taste. Add the mustard and the herbs. Stir everything to coat well. Drizzle olive oil over the cabbage wedges and season with salt + pepper and red chile flakes. Spread the potatoes onto the sheet pan and roast for about 20-25 minutes. Half way through, turn the potatoes and add the cabbage. The potatoes will be fragrant and tender when finished, and should slide easily off of the pan. Turn the cabbage over after 10 minutes. The wedges should be lightly browned on one side and soft on the other when finished. Serve garnished with parmesan and additional herbs if desired.

ENJOY!