Flowfit

Everyone knows chicken soup soothes the soul, but it also soothes what ails you.  Well, thanks to Alicia Silverstone, I’ve discovered that you don’t need chicken fat to create an equally delicious, nutritious and literally healing soup.  This soup was inspired by Alicia’s “Magical Healing Soup” from her book, The Kind Diet.  For me, this soup is never the same thing twice – if I have broccoli I add that, bok choy – awesome!  Just take a look and add whatever veggies you have on hand, keeping some colours in mind as you go.  Remember, each wonderful colour of vegetable has a different variety of minerals and nutrients!

Healing Soup:

• 3 carrots, peeled and cut into bite sized pieces
• 1 yellow onion, chopped
• 3 stalks celery, chopped
• 3 potatoes, chopped (I like to leave the peels on for extra texture)
• 1 1/2 cups chopped cauliflower
• 1 cup chopped cabbage
• 3 cups baby spinach
• 2 cartons vegetable broth (or 6-8 cups broth of choice)
• 1 good sized piece of ginger (about 1 inch by 2 inches, cut into 3 pieces)
• 1 bunch cilantro
• 1 bunch parsley
• 1 clove garlic
• juice of 1/2 lemon
• extra virgin olive oil
• 1 tsp sesame oil
• sea salt and fresh cracked black pepper

Heat oils in heavy bottomed soup pot.  Add onions, celery and carrots and saute on medium heat for approximately 5 minutes.  Add garlic and saute for 1 minute.  Add remainder of vegetables (except spinach) and enough broth to completely cover vegetables.  Stir and bring to boil.  Reduce heat to medium low, add parsley, cilantro and ginger.  Simmer uncovered for 30 – 45 minutes.  I like my vegetables to still have a good firmness to them, but if you prefer them softer, cook a little longer.

Remove from heat, toss in spinach and lemon juice, stir, cover and let sit for 5 minutes before serving.

Time to go fishing!!

Remove parsley and cilantro with tongs.  Fish out ginger – biting into that wouldn’t be too nice.

Serve up steaming hot.  It’ll do ya good.

And it’ll also cure a hangover ;o)  Honest…

YUM!

This salsa is so easy and adds so much flavour to anything you top.  Try it with grilled fish, on crostini with goat cheese, on your favorite salad or on it’s own with corn chips.  Anyway you serve it, it’s dee-lish!

Mango Salsa

makes 2 cups

• 3 ripe atulfo (if available) mango, finely chopped
• 1 red pepper finely chopped
• 1/4 cup red onion, finely chopped
• 3 stalks celery, finely chopped
• good handful fresh cilarntro, chopped
• 1 tbsp (more or less to taste) chili flakes
• 1 tsp sesame oil
• 2 tbsp rice wine vinegar
• sea salt and fresh cracked black pepper

Mix all ingredients together.  Cover and let sit for an hour before serving.  Good for up to 2 days in refrigerator.  YUM!

grilled salmon topped with mango salsa

As requested from one of our subscribers… here is an updated version of an old pot luck favorite.  Tonight I made a tortilla pie (post to follow tomorrow) for dinner and wanted something to serve on the side.  I had just recieved fresh cilantro and spring onions in my Plan B Box – instant inspiration!  Get out the cumin and lime!  We’re off to Mexico!!

Ali-O Bean Salad:

serves 4-6

• 1 can black beans, drained and rinsed
• 1 tomato, cut up into bite sized chunks
• 1/2 can sliced black olives
• 1 cup edamame (cooked, drained and cooled)
• 1/2 medium sized cucumber, sliced and quartered
• 1 red pepper, chopped into bite sized pieces
• 1 avocado, chopped into bite sized pieces
• handful chopped fresh cilantro
• handful fresh pea shoots
• 4 handfuls fresh spinach (optional)

For dressing:

• 1 tsp cumin powder
• 1/4 cup extra virgin olive oil
• 1/4 cup white wine vinegar
• juice of 1/2 lime
• 1 tbsp agave syrup
• 1/4 cup finely chopped red onion
• 1 tbsp whole grain mustard
• sea salt and fresh cracked black pepper

Combine dressing ingredients in container with lid – I like to use jam jars.  Shake well to combine.

In bowl, combine all other ingredients except pea shoots and baby spinach if using).  Pour dressing over salad mixture, gently combine.  Let sit for 20 minutes to an hour before serving.  Can be stored in airtight container for up to 4 days.

To serve – place on bed of spinach and top with fresh pea shoots.

YUM!!

NOTES – Add fresh shucked corn for a sweet crunch.  Pea shoots can be found in a living pot (I keep mine on my counter) at Goodness Me!

These are one of my favourite lunch treats as well as an impressive appetizer for a party.  Don’t be intimidated by these – they are really easy. Once you get the hang of ensuring a TIGHT roll, you’ll be making these all the time!  My kids also love these in their lunch.  Be creative; use what veggies you love – keep different textures in mind – soft avocado and crunchy peppers.  You really can’t go wrong.

Fresh Rice Paper Spring Rolls:

makes 8 (16 halves)

• 8 rice paper sheets
• 2 tbsp tamari sauce
• 1 tbsp sesame oil
• cooked rice noodles

Have a couple of handfuls of each of the following:

• thinly sliced cucumber
• thinly sliced red, orange or yellow pepper
• thinly sliced avocado
• red lettuce leaves, whole
• fresh cilantro
• fresh mint leaves
• bean sprouts
• shredded carrots
• thinly sliced red onion or green onion

How to:

Follow instructions on softening rice paper sheets – most are as simple as placing sheet between two wet tea towels for a minute or so.  Don’t be surprised if the sheet doesn’t feel quite soft enough – it’ll be fine.

Cook rice noodles according to package directions.  Run under cold water to remove starch.  Add tamari, sesame oil and sesame seeds to noodles.

Lay softened rice paper sheet on counter.  Place whole lettuce leaf in center of sheet.  On top of that add a few pieces of your toppings of choice, starting with soft (avocado or noodles), and moving to crunchy (peppers or sprouts).  Once you have them neatly lined up, fold in sides.  Then move to bottom of sheet and fold over toppings.  Pulling toward yourself, tighten the toppings into the roll, then gently but firmly roll away from you.  Dip your finger in a little water and run along final edge of paper to “glue” in place.  Let sit seam side down for a minute before cutting on a diagonal.

That’s it!  YUM!

Serve with An Li Ju Dipping Sauce – Dee-lish!

One of our family favourites is bok choy.  I use it in soups, stews, and frequently serve it as a side.  It barely needs to be cooked and is loaded with nutrient rich vitamins and minerals.  It’s a great choice for getting a good dose of vitamin C, vitamin A and calcium.  Bok choy also contains glucosinolates, which studies have shown may help prevent cancer.

Super Simple Bok Choy

Serves 2 as a main, 4 as a side

• 4 bunches bok choy
• 2 tbsp fresh grated ginger
• 1 clove grated garlic
• 2 tbsp soy sauce
• Handful chopped cilantro
• 1 tbsp mirin, or to taste
• 1 tbsp sesame oil
• 1 tbsp peanut oil
• Black sesame seeds to garnish

Wash the bok choy and drain. Cut bottom part of stem off bok choy and slice in half lengthwise. – cut in half again if very large.

Heat wok (or large fry pan) and add oils. When oil is heated, add ginger and garlic and stir-fry briefly, for about 30 seconds – just until you can smell the garlic and ginger. Add the bok choy (still wet). Stir in the soy sauce, mirin, and cilantro, and cook stirring continually on high heat for 2 minutes (I like to use two wooden spoons and toss like a salad).  Turn off heat, cover and let sit for 1 minute.  Should still be crisp tender.

YUM!

Sprinkle with sesame seeds.

TIPS – Serve with noodles or rice and tofu as a main. Use baby bok choy for a sweeter taste, but double the quantities.

If you like spice, Li Ju An Dipping Sauce is awesome served on the side!

This is classic comfort food with a twist. When you’re short on time, this is a cinch to whip up. Feeds a hungry brood in no time at all!

Hot from the oven!

• 1 pkg boneless, skinless chicken thighs (approx 16 pieces)
• 4 red skinned potatoes
• 4 green onions, chopped
• 2 cloves garlic (finely chopped)
• ¼ cup chicken broth
• 3 tbsp cumin
• 2 lemons
• 2 tbsp Olive oil
• Cilantro (about a handful) – chopped, but save some whole leaves for garnish

Preheat oven to 410 degrees.

In a bowl, combine chicken broth, cumin, cilantro, juice of both lemons, zest of one lemon, olive oil, onion, garlic, salt and pepper. Mix with fingers. Set aside.

Wash and cut potatoes into chunks. In a casserole dish, place chicken and potatoes. Pour mixture over and bake uncovered for 45-55 minutes depending on oven. You’ll know it’d done when fork comes out of potatoes easily. I usually take one out and do a taste test to be sure. Sprinkle with cilantro leaves before serving.

YUM!

Dinner is served!

Serve with green vegetable of your choice. We like ours with chopped Brussel sprouts sprinkled with sesame seeds.

TIPS – You can also allow this to sit in the marinade, omit potatoes and grill chicken on bbq!

This is one of those quintessential summer recipes. Can be served casually as a main over salad or as an awesome starter!

Lemony Ginger Shrimp

GRILLED LEMONY GINGER SHRIMP
Serves 8

• 3 lb (1.5 kg) raw jumbo shrimp, skin removed, tails on
• 1/2 cup extra virgin olive oil
• 2 tsp sesame oil
• Juice and grated zest of lemon (should have at least ¼ cup of juice)
• 2 green onions, chopped
• 2 garlic cloves crushed or finely chopped
• 2 tbsp grated fresh ginger
• 4 tbsp fresh corriander (cilantro) leaves

Shell shrimp, leaving tails intact, and remove vein.

Mix all ingredients (except shrimp) in a bowl. Swish around with your fingers to blend. Pour out ¼ of the marinade to use for basting. Now add shrimp to marinade (use either zip lock bag or cover your mixing bowl). Refrigerate for at least 2 hours.

Thread the skewer through the shrimp from tail to head, so the shrimp are poked (technical word) twice (about 4 on each). Grill shrimp for about 5 minutes, turning and basting frequently with reserved marinade. Just before serving, brush shrimp with any remaining marinade and sprinkle with more cilantro and cracked black pepper.

YUM!

Serve with salad of your choice.

TIPS –
• if using bamboo skewers, soak them for about an hour before – this helps prevent them burning.
• I use the smallest side of a cheese grater to grate my ginger. Wash it, but no bother peeling it.
• if you want to get really fancy-schmancy, use rosemary sprigs as your skewers ;o)

My sister comes for dinner every Tuesday and is an incredible foodie. I always try and make something full of flavour and colour to appeal to her love of food. This super easy and healthy chicken did the trick! I served it with a green salad and sauteed snow peas and asparagus. The combination tasted like spring!

CILANTRO CHICKEN:

6 boneless skinless chicken breasts
juice of one lemon
juice of one lime
1/4 cup olive oil
1/2 cup freshly chopped cilantro
1 tsp cumin
1 tsp toasted sesame oil
1 tbsp soya sauce
1 tbsp brown sugar

Flatten chicken breasts by pounding between sheets of Seran wrap. If you do not have a kitchen mallet/hammer, use the bottom of a cast iron pan.
Put remaining ingredients into a bowl and swish around with your fingers to mix. Add chicken and move around to make sure all pieces are covered with the georgeous marinate. Let sit for one hour or up to 4 hours. Grill on medium heat 3-4 minutes per side. Remove from grill, cover and let rest for 5 minutes.

I guess I should also mention, I made grilled garlic bread with a day old loaf of foccacia…. hey, all in moderation, right?
Enjoy!! YUM!