Ciorba: Romanian Sour Soup

Hello again! First of all, Happy New year to all of you. I  hope your holidays were as joy-filled and exciting as mine were. I'm just now getting back to the United States after a lengthy trip to Poland and Romania (specifically Transylvania) with my family for the holidays. The trip was majestically enlightening and inspiring and I wish I could have brought everyone I love with me. If you have a chance to go, I really recommend it. There is so much to be gained, not only from the rich history there, but also from the simply glorious meeting of minds that occurs between people of dramatically different cultures sitting down to share a meal and conversation. 

While I wasn't able to bring back any of the wonderful people I met while traveling, I did - fear not - bring back recipes. Buckets of them. And one of those is the one I'm sharing today. This fabulously hearty soup was one that graced almost every meal we had in Transylvania and it was perfect every time, regardless of the slight changes in recipe. 'Ciorba' is the word used to describe traditional Romanian soups consisting of a combination of vegetables and/or meats. As most of the meats involved in their soups are pork, I relied on the generosity of my hosts and their kindness to provide me vegetarian versions of the usual stock. One of the most popular variations of ciorba available seemed to be 'sour soups', which are basic ciorba seasoned with vinegar or lemon juice to give them a tartness that I hadn't often experienced before. The result is delicious. And now you can try it yourself. 

I tried a few different variations before I managed this one, which is closest in taste to what I had while in Transylvania. I hope you enjoy it as much as I do.

Ciorba: Romanian Sour Soup

(Serves ~10, stores and reheats marvelously)

3.5 oz diced red onions, caramelized

1/2 tbsp sunflower oil

32 fl oz vegetable broth (low sodium)

32 fl oz chicken broth (low sodium - can substitute with another vegetable broth if you want vegetarian)

1.5 cups sliced beets

1.5 cups chopped green beans

1 (28 oz) can whole natural tomatoes, drained and halved

1 lb brussels sprouts, ends trimmed

1 lb shredded cabbage

1/3 cup shredded carrots

2 tbsp apple cider vinegar (more to taste)

2 heaping spoonfuls diced garlic

sea salt to taste (I didn't use any, but I don't much like salt)

Start by sautéing your diced red onions in a skillet with 1/2 tbsp sunflower oil until they are translucent. Add the garlic and stir until all contents of the skillet are slightly browned; the scent should be rich and sweet. Your kitchen will smell awesome for the rest of the day.

In a slow cooker set to low, add all the broth and vinegar. Add the browned onions and garlic. In twenty minutes, add all the vegetables (green beans, brussels sprouts, carrots, cabbage, tomatoes, and beets). Turn up the heat to just below medium and cook for about 4 hours. Depending on what sort of slow cooker you have, this might take longer. The test is in two parts: smell and softness. The smell of this soup is mouth-watering and gets richer and more decadent over time. When the smell drags you to the pot, you're nearing completion. Then you just need to make sure that the brussels sprouts are mushy. Lift one out in a ladle and press it with a spoon or fork; if it crushes easily, you're ready to eat. Serve steaming hot. Crusty bread is a great accompaniment.

Go on. Have a peace. :) Enjoy!

Gluten & Guilt Free Spaghetti

I love spaghetti. It's been one of my favorite comfort foods since I was a kid, as I'm sure it has been for many of you. It's just plain good. Nothing fancy. Just noodles and sauce and slurping delectability. But pasta - even when you get that nifty whole-wheat spaghetti you can find now - is still pasta. Maybe you have friends who are gluten free, or you are, or you're going off grains for a while - which is good to do every once in a while anyway. Whatever the reason you want to scoot out of the pasta aisle, you shouldn't have to give up the things that you love. So... here ya go. A little down home comfort for your soul and your belly; a healthy dose of culinary affection for those around you.


Gluten/Guilt Free Spaghetti 
(serves many - at least 4)

2 large spaghetti squash
12 oz baby carrots, chopped
1 medium white onion, chopped
4 sticks celery, chopped
1 head broccoli, chopped
1 zucchini, chopped
6 white mushrooms, chopped
2 cans whole tomatoes, meaty
2 tbsp tomato paste
6 cloves garlic (you can use less, I just like my sauce extra garlicky)
2 tsp fresh oregano, chopped
2 tbsp olive oil
daiya shredded white cheese (vegan mozzarella substitute), optional for topping

First, you want to preset your oven to 350 F and get out a couple cookie sheets, covering those in aluminum foil.

On your stove, in a large pot, pour 2 tbsp olive oil and set the stove to medium heat.

Next, in your food processor, chop your carrots, onion, celery, and broccoli. They don't need to be super fine, but you'll want them to look like delicious vegetable mostly-mush. Add this mush to the pot and stir to keep from burning. About 8 minutes, give or take.

Back to your food processor, add the zucchini, mushrooms, oregano, and garlic. This is going to be the 'meaty' portion of your sauce; the zucchini and the mushrooms give it a really nice texture. Add this processed mixture to the pot along with the two cans of tomatoes and the tomato puree. Bring the contents to a boil, then pop a lid on the pot and set the stove to low to let the contents simmer for about 45 minutes.

Take your spaghetti squash and cut the ends off, then slice them in half. You have to remove the seeds, much like you would a pumpkin - so if you have one of those friends who loves getting their hands smeared in squash innards, now's the time to invite them over for dinner. When the seeds are removed, brush a light layer of olive oil over the exposed squash and set them face-down on the cookie sheets, putting them into the oven for 30-40 minutes.

When the squash is done, take it out and - being careful not to burn yourself on those piping hot spaghetti squashes - take a fork and drag it along the inside of the halves. The 'spaghetti' should peel up with barely any pressure. Make sure to flake the sides of the squash, to really separate the 'noodles', and keep scraping even after you think you've gotten it. Sometimes whole portions hide up against the skin.

Fill a few bowls with the warm 'spaghetti', pour a generous portion of your fresh sauce over top, and enjoy. Go on. Have a peace. :)

Steak and Guinness Casserole

Many traditional Irish foods are laden with potatoes and butter and other delicious, high calorie-high carb foods. In this case, I tried a "healthier" spin on the traditional for St. Patrick's Day.

Steak and Guinness Casserole
(serves 6-8)

2 lbs steak (1 lb lean angus steak and 1 lb non-lean), cubed
2 tbsp whole wheat flour
salt and pepper to taste
1 tsp brown sugar
2 large red onions, chopped into tiny pieces
1 bag sliced white mushrooms, chopped into tiny pieces
2 11.2 oz bottles Guinness draught
2 cups beef broth
2 large carrots, chopped into tiny pieces
2 baby green cabbages (halved, outer leaves removed, then the inside chopped up)
3 cloves garlic
thyme, a few pinches
olive oil

Mix flour, salt, and pepper in a small bowl.
Prepare a large pan with a couple teaspoons of olive oil.
Coat 1 inch cubes of steak in seasoned flour and brown them in the pan over medium heat. When meat is browned, remove steak to an extra large pot.
Lightly brown onions, garlic, and mushrooms in the meat juice (add a little extra oil if needed), then add to the beef in the pot.
Into the pot, add chopped cabbage, carrots, thyme, brown sugar, and a pinch of salt.
Pour Guinness and beef stock into the pot. Bring to a boil over medium-high heat.
Spoon meat and vegetables out of the pot with a slotted spoon into a large casserole dish.
Reduce the remaining liquid to a gravy by simmering for 30 minutes over high heat.
Layer the large outer cabbage leaves over the top of the meat and vegetables, sprinkle a little brown sugar over the tops of the leaves.
Set the oven to 300 F.
Once the gravy is reduced, pour the thickened liquid over the top and bake in the oven for 30 minutes.

Serve hot in a bowl. Go on. Have a peace. It's good for you. :)

Popeye's Favorite Sammy

I recently had a conversation with one of my vegetarian friends about the beneficial bioavailability of iron in beets and it got me thinking. Why didn't Popeye gulp cans full of beets as well as spinach? The truth is, he probably did. He just did it off camera.

In honor of my favorite buff sailor's iron fetish, I invented this iron intensive treat. A meal that will make your muscles bulge and your head do that weird exorcist twisty thing. Okay, maybe not. But it does taste super good. :)


Popeye's Favorite Sammy
(1 serving)

1 healthy bun or spinach tortilla
2 spoonfuls delish beetslaw
5 grape tomatoes
handful fresh baby spinach
1 large spoonful fresh ranch dressing

Fresh Ranch Dressing
(This recipe is one I modified from Cooking Light and use regularly. Makes 1 cup.)

3/4 cup low fat buttermilk
1/4 cup low fat sour cream
1 tsp fresh dill, minced
1 tsp fresh basil, minced
1/4 tsp kosher salt
1/4 tsp fresh ground black pepper
1 clove garlic, minced

Mix these ingredients into a bowl and stir well. For a lumpless consistency, throw them in the food processor. I like to make maybe 2-3 times this recipe and keep it in the fridge for salads, etc.

Delish Beetslaw
(~14 servings)

4 beets, cleaned, skinned, and quartered
2 carrots, chopped
3 stalks celery, chopped
1 large spoonful organic, raw honey
1 cup water
5 cloves garlic
3-4 inches ginger
ground sea salt, to taste
1 package shredded cabbage from TJ's

Add the water, beets, ginger, and garlic to the food processor and chop fine. Remove to a large side bowl. Next add the carrots, celery, honey, and salt to the food processor. Chop fine again. Add to the large side bowl. Stir all together, add the cabbage, and mix well, making sure the cabbage is well coated in the beet juice. You'll know because all that green is going to turn purple from the beet juice. :) Put the bowl in the fridge to chill. You can eat this plain, as a slaw or salad base. Or you can use it as a ;ettuce substitute in sandwiches, like Popeye's Favorite Sammy above. :)

Bento Box Day 1: Shrimp and Salad Bento

So, Day 1 of my bento box experiment went fairly well. As I mentioned previously, I have begun making bento box lunches for my lovely roommate as a culinary experiment.

Monday's box was homemade miso soup with shrimp and tofu shuumai and a carrot sesame salad. [No picture of the soup.] I'll preface this by saying two things. 1) No. I did not make these up (although I did make a few alterations; I couldn't stop myself). The intuitive knowledge of how to make shuumai was not previously in my brain. The recipes for today originated on Just Bento, which is a seriously awesome bento guidance site. 2) Some of these ingredients may look strange, but you'd be surprised where you can find them. I bought mine in Little Tokyo. But after I made my first batch of miso from scratch (and realized it was going to become a staple in my diet because it's ridiculously tasty), I started looking for nearby asian groceries and they're *all over*. And if, by some chance, there isn't one in your area, you can also order most of these directly from Asian Food Grocer.

Shrimp and Tofu Shuumai
(makes 28)

1/2 lb uncooked shrimp, chopped
1 block extra-firm tofu, chopped
1 package shumai skins (You can use wonton skins, too, but the shuumai skins are smaller and thinner)
4 green onions, diced
1 tsp miso paste
1 tbsp soy sauce
1/2 tbsp toasted sesame oil
1 tbsp mirin
pinch of salt
1 tbsp cornstarch

Note: This is one of those food processor recipes.

Okay. Now that all that's done.

Place tofu, miso paste, soy sauce, mirin, sesame oil and cornstarch in the food processor and blend until it's a nice paste. Then add the green onions and shrimp and grind them up.

Now take the package of shuumai. When you open this pack, put it under a bowl to help seal in the moisture. These skins dry out pretty quick.

Place a skin on the palm of your hand. Scoop a spoonful of the blended (and tasty smelling) mix into the center of the skin. Make a circle with your fingers, placing your thumb and forefinger together, and squeeze the filled skin down through the circle. Tap on the bottom to flatten and squeeze gently with your fingers to tighten the dumpling. [If you want a visual for this, go visit Just Bento.] Repeat with all the skins in the pack.

Now take a large, non-stick frying pan. Spray a little oil on and smooth it around. Place the shuumai in the pan and carefully pour in water to half-height of the dumplings. Cover with a lid and cook for 10 minutes. DO NOT DO what I did. While my dumplings came out delicious and infinitely edible, they were not as pretty as they could have been because I walked away for a minute and the water boiled over the dumplings.

I placed an edamame on top of each of my shuumai, for kicks.

And ta da! All done! Next. The vegetable side!


Carrot Sesame Salad
(2 servings)

2 medium carrots
handful snow peas
juice of 1 small lemon
1 generous spoonful soy sauce
1/2 tbsp toasted sesame oil
1 generous spoonful furikake  (I used the bonito flake and egg mix, but there's many varieties)

Grate carrots. Mix in seasonings. Stir. Serve.

Second Day Stir-Fry

So, hello!

I have been gone for a while... I haven't stopped cooking; it's just the recording process has gotten a little behind. Cheers to any and all of you who've stuck with me.

For my part, I'll admit I've been going back to some old favorites the last few hectic weeks. Brought my Bad Ass Yamekins to a 5-hour long rehearsal; they were very pleasantly received with the exception of one "gah - they're squishy!" reaction. To which I say this: if something feels squishy, but everyone else is eating it and loving it - just try it. For goodness' sake, it's gluten-free! Also brought those yammies to the killer Relay for Life walkathon, which was so much fun. I'm planning on a full 24-hours for it next year, barring rehearsal schedules as yet unforeseen.

Another treat that I've been revisiting of late are my delicious Green Bean "Chips". They are awesome as a snack during a busy day - hot or cold, they're always yummy. I've also made them as a side for chicken, beef, and fish, and I've chopped them up on top of leftover brown rice. Nom nom.

Speaking of leftover brown rice, here's a nifty new meal for you folks. I'd have taken pictures, but the darned comestibles just disappeared too quickly!

Second Day Stir-Fry
(serves 4-5)

1/2 cup (leftover) brown rice
2 medium-large carrots, peeled and thinly sliced
2 stalks celery, halved lengthwise and diced
2 blocks firm tofu, cubed (I used Trader Joe's Organic Firm Teriyaki Marinated Tofu, which my guinea pigs and I found to be delicious!)
1/4 cup red onion, diced
1-2 cloves garlic, minced
3 tbsp low sodium soy sauce
2 tbsp toasted sesame oil

Add sesame oil to a stir fry pan and set it over medium high heat. Add garlic and onions, sauteeing until the garlic is browned and the onions are translucent. Add celery, stir for ~3 minutes. Add carrots, stir for an additional 2 minutes. Add tofu, stir for another 3 minutes. Add rice, stir so everything is well combined, then add soy sauce. Stir for an additional 3-5 minutes. Ta-da! Dinner! Or lunch. Could be lunch.

Sprinkle with toasted sesame seeds and serve. It was uber-tasty and filled me and my guinea pigs right up. :)

Delish Fish Stir-Fry

And it's time again for another edition of "How will I use all the fish I caught in Alaska?" I used sea bass, but you could use any white fish, I think.


Delish Fish Stir-Fry
(makes 4 servings)
2 filets sea bass, chopped into bite sized pieces
1 red bell pepper, diced
4 carrots, halved lengthwise and diced
3/4 cup diced red onion
1.5 inch diced ginger
2 cloves garlic, minced
1 tbsp sesame oil, separated
1 tbsp grapeseed oil, separated
2 cups low sodium soy sauce
1 tbsp fish sauce
1 cup brown rice
sesame seeds, to taste

Make 1 cup brown rice according to package directions.

Cut your fish into bite-sized pieces and put into a tupperware container or a plastic bag with ~2 cups soy sauce and 1 tbsp fish sauce. Marinate in your fridge for 30-60 minutes.

Take a wide skillet and pour in 1/2 tbsp sesame oil and a 1/2 tbsp grapeseed oil. Set stove to medium heat. Sprinkle a tiny bit of fish sauce. The heating oils combined should smell super yummy.

Add onion, garlic, and ginger and stir until the onions are translucent and the garlic begins to brown.

Add carrots and peppers and 1/4 tbsp sesame oil. Stir until carrots begin to soften. Set heat to med-low and keep an eye on it, stirring occasionally.

In a second, deep sided skillet, add 1/2 tbsp sesame oil and set to med-high heat. Pour in the whole container of fish plus its marinade. Cover. Cook for ~7 minutes, or until fish is fully cooked through.

Scoop the fish out with a slotted spoon and add to the veggies, cook over medium heat, plus 1 cup marinade.

Stir until the whole batch is well-combined and stirred.

 Serve over a small amount of brown rice.

Super yummy! Enjoy!

Kitchen Sink Soup

Here's a healthy, hearty, and delicious soup that's easy to make and really hits the spot.

Kitchen Sink Soup
(makes about 5 servings)
1/4 cup diced red onions
1/2 cup green peas
1 carrot, diced
2 small red potatoes, halved, sliced, and cut into bite-sized pieces
14.5 oz diced tomatoes in juice (1 can)
2 stalks celery, halved lengthwise, then sliced
1.5 cup low sodium vegetable stock
1/2 tbsp marjoram
salt and pepper to taste

Pour vegetable stock and tomatoes into the pot. Add marjoram, salt, and pepper. Set stove to medium heat. Add celery and carrots and onions. Stir over heat for 5 minutes. Add potatoes. Stir over heat for 8 minutes. Add peas. Stir over heat for 5 minutes. Serve hot.

See? I told you it was easy. :) The soup is very filling on its own. It keeps really well in the fridge (fed me for a week).

Enjoy!!

Black Velvet and Colcannon (St. Patrick's Day feast)

Now, I know, I usually do food recipes for the holidays, but I mean... it's St. Patrick's Day! C'mon!

So I'm switching it up a bit and starting with a drink.


Black Velvet
A Black Velvet is my favorite way to celebrate St. Patrick's baptism of the Irish. This recipe makes 2 pints.

1 pint Irish stout (Guinness, Murphy's, or Beamish - not Harp)
1 pint champagne

Chill both. Combine in a large glass jug. Stir. Pour into pre-chilled tall glasses. Drink. Repeat.

Slainte. :)

Colcannon
Now, colcannon is traditionally Halloween fare in Ireland, but it's my favorite "pub-at-home" food so here you go. :) Makes about 4 servings.

1 lb kale (or green cabbage if you can't find kale)
1/2 pt water
1 tbsp grapeseed oil
1.5 lbs potatoes, peeled and quartered
2 medium carrots, peeled and cut into chunks
1 medium onion, finely chopped
1 cup skim milk
salt and freshly ground black pepper, to taste

Simmer kale (or cabbage) in the water and oil for 10 minutes.
Drain thoroughly, chop finely.
Boil potatoes and carrots in the same pot until tender.
Put milk and onion into a saucepan and cook lightly.
Drain the potatoes and carrots and mash them together. Add the onion, milk, and cooked kale to the carrot/potato mash. Mash and mix some more. :)
Serve warm. Enjoy!

[These recipes are from a book called "The Feckin' Book of Everything Irish", with alterations.]

Goulash Nosh

 Every week, my friend Janet and I get together and I teach her how to make a new recipe. Tonight, I decided to show her a nice, easy en-masse meal. My friend Alex gave me her Greek grandmother's goulash recipe about a year ago and I've been playing with it ever since. This is delicious, easy to make in big batches, filling, high in protein, and surprisingly healthy.

Goulash Nosh
(~8 servings)

1.5 cups creamy tomato soup (Red pepper and tomato soup would probably be really good too!)
2/3 cup garden patch juice (alternatives: tomato juice or V8)
8 ounces vegetable rotini pasta
1/2 red onion, diced
3 carrots, chopped into bite-size bits
1 can garbanzo beans, drained
2 tsp agave nectar
salt and pepper, to taste
1.5 lb ground turkey meat
1 handful light, shredded 3-cheese, plus more if you want
1 tbsp grapeseed oil

Cook pasta according to directions. Drain.

In a large stock pot, brown onions and turkey meat with 1 tbsp grapeseed oil over medium high heat. When the meat is fully cooked, drain the grease.

Add noodles to the stock pot. Add soup and juice. Stir. Add carrots; simmer for 3-5 minutes. Add agave nectar. Stir. Add garbanzo beans. Stir. Simmer for 2-4 minutes. Salt and pepper to taste. Add handful of cheese and mix it well with the rest. Tap down, sprinkle a teensy bit of cheese over the top. Put a lid on the pot, lower heat to medium-low. Simmer for 8-10 minutes. Serve hot.

Enjoy. :)

Guilt-Free T.C.

Due to the fact that I expect to be rather busy for the next few days, I decided to make a casserole to tide me through the coming week. And then I realized, hey! I haven't showed you guys any of my wicked fun casserole dishes. So you, my friends, are in for a treat. This dish makes about 8-10 servings. It's delicious, wholesome, guilt-free, and utterly satisfying. I hope you enjoy it as much as I enjoyed inventing it. :)

Guilt-Free Tuna Casserole
(Serves 8-10)

1/4 cup breadcrumbs
8 oz vegetable rotini pasta (this pasta is made from compressed veggies and is super delicious)
olive oil cooking spray
3 stalks celery, halved lengthwise and diced
1 head cauliflower
1 small red onion, diced
3 cloves garlic, minced
2 Tbsp almond meal
1 Tbsp flax seed meal
1 cup low sodium chicken broth (or vegetable broth)
1/2 cup water
2 carrots, peeled, halved lengthwise and diced
~14.8 oz canned tuna - unsalted, packed in water, drained
2 cups fresh or frozen peas
~1 Tbsp dried dill (make sure it's finely minced)
~1 Tbsp low-fat Parmesan cheese, grated (optional)

Preheat oven to 350 degrees F.

Bring a stockpot filled with water to a boil over high heat. Add pasta and cook according to package directions.

Dice a head of cauliflower into 1-2 inch florets, including as much of the stalk as you can manage without adding the green parts. Set these out over a parchment paper covered cookie sheet, spray gently with olive oil cooking spray and dust lightly with milled sea salt (or kosher). Put this in the oven to bake, should take between 30-40 minutes, until just beginning to brown on the edges.

Meanwhile, heat a large stockpot (the bigger the better, within reason) over medium-high heat for 2 minutes. Mist with olive oil cooking spray and add celery and onion. Saute for 2 minutes or until onions become translucent.

In a small bowl (I used a tea cup), combine the almond and flax seed meals.

Add chicken broth, water, and the mix of almond meal and flax seed meal; whisk briskly until it begins to go frothy. [This, by the way, is my cheat to making a healthy roux (or thickener). I think you can also use this to make homemade "cream" sauces, though - considering I just made it up - I have not yet tested this.] Reduce heat to medium. Stir in drained pasta, carrots, tuna, and peas. Add dill. Remove from heat.

By now, your cauliflower should be done roasting. Take it out and load the entire head's worth of little roasted pieces into a food processor. (If you don't have a food processor, you can use a food mill, a potato ricer (these are so awesome!), or at the most rudimentary a potato masher.) Puree the cauliflower until it's well mushed (yes, that's my technical term); add the minced garlic and puree again. Now dump the contents of your food processor into the bowl full of tuna stew. Stir until well combined. It should take on a thick, glutinous consistency.

Pour tuna-pasta-cauliflower mixture into a 11.5 x 15 inch casserole dish (preferably glass). Sprinkle with 1/4 cup breadcrumbs and a light dusting of Parmesan.

Bake for 30 minutes or until browned on top. Remove and serve hot.

For storage, cover tightly with saran wrap (or put it into a casserole container with a sealing lid like I do) and put it in the fridge. It will keep for about 5 days. If you want it to last for 7 or 8, cut a portion off, seal it, and put it in the freezer, leaving the rest in the fridge. 

Note: This recipe might seem a little low on salt, if you're used to cooking and eating with it. As you may have noticed, I barely use any when I cook, so my tongue isn't super sensitive to it when it's missing. To me, this dish is perfect in its garlicky, mushy, delicious comfort foody way. I'd say taste test before you transfer it to your baking dish, just to make sure you'll be happy. And if you must add more salt, be sparing with it. The less you use, the more you'll get used to not using it, and then you'll eventually find that you don't miss it at all. :)

Chunky Pesto Chicken Soup

Soup is by far one of my favorite things to make. Not only do you get to stir it around in a big pot, cackling all the while like a character from Hocus Pocus, but it's also delicious, nutritious (usually), and serves you for days.

I took the original recipe for "Chicken & Spinach Soup with Fresh Pesto" from the October 2009 issue of EatingWell, and then changed it - like I do.

You might like their version, but personally - having tried theirs as written last year - mine is yummier. So there.

Chunky Pesto Chicken Soup
(makes ~5 servings)

2 tsp extra virgin olive oil, plus 1 tbsp
2 carrots, chopped
2 large boneless, skinless chicken breasts (weighing ~14 oz), cut into quarters
2 large cloves garlic
4 cups reduced-sodium chicken broth
1.5 tsp dried marjoram
~8 oz baby spinach leaves, coarsely chopped
2 stalks celery, halved lengthwise and chopped
1 15-oz can great northern beans, rinsed
~1/4 cup finely grated parmesan cheese
~1/2 cup lightly packed fresh basil leaves
1 tbsp toasted pine nuts
~3 inch parmesan rind
~2 tsp salt
~2 tsp freshly ground pepper, more to taste

Heat 2 tsp of olive oil in a large saucepan over medium high heat. Add chopped carrot and quartered chicken; cook, turning the chicken until it begins to brown (about 4 minutes). Add garlic and stir together until the chicken is seared on one side (another 1-2 minutes). Remove the cooked chicken with a pair of tongs to a clean cutting board. You are now done with your sauce pan.

Into a medium stock pot over medium heat, pour your chicken broth and add the marjoram. Stir. Now add the garlic and carrots from the saucepan to the soup. Stir. Add the chopped spinach and rinsed beans and chopped celery to the soup. Add ~2 tsp salt and 2 tsp fresh ground pepper. Stir all together, mixing well. Then drop your parmesan rind in and let it start to soak out into the soup. Set the heat to low, and remember to stir occasionally.

Now to make the pesto sauce. You will need a food processor for this portion of the program. [If you don't have one, you can just buy pesto from the store, but it'll be saltier than you want, so I would recommend not adding the salt to the soup earlier.] This pesto, by the way, is delicious, and would also go nicely over pasta or warm french bread. :)
Combine 1 tbsp olive oil, grated parmesan, basil, and pine nuts in the food processor and process until a coarse paste forms.
There. You're done.

Return to that chicken you left your cutting board. Cut it into little bite sized pieces and add it back into the soup. Spoon out all of the pesto you just made and add that to the soup as well. Stir over medium heat for 4-6 minutes, or until hot.

Before you serve, remember to spoon around in the soup and find the parmesan rind. It has served its purpose now and can be tossed.

This soup is yummy, warm, and really hits the spot. Lots of protein and iron in this one. Enjoy!

Surviving the Sicky Season

I was so sorry to hear (very late, I might add) that my long-lost friend Phoenix was ill last week. Winter's gray skies tend to put us all in a slightly dampened mood and it's also, unfortunately, a common time for sniffles and bleary eyes. A couple weeks ago, I, my boyfriend, my father, and my grandmother all came down with varying degrees of gloomy flu-fulness. Here's a couple things to try to lift your health and your spirit. [*Remember, if you're really feeling sick, go see a doctor. Drugs are good, sometimes. The following suggestions are things that will keep your fluid intake high (even medical doctors agree this is an important step in overcoming colds and flus), and also will hopefully give you an immune system boost.]

Lemon Chicken Soup
(*This recipe was adapted from Giada de Laurentiis's Food Network Recipe.)

6 cups low sodium chicken broth
.75 cup fresh lemon juice
1 dried bay leaf
2 medium carrots, peeled and sliced into 1/4 inch pieces
1 cup whole wheat spaghetti, broken into two-inch pieces
2 cups diced, cooked rotisserie chicken
kosher salt
1 two-inch Parmesan cheese rind, optional (The rind is actually a very nice addition. You end up taking it out at the end, so it performs more like the bay leaf as a flavoring additive. But you don't have to use it if you don't want to.)

In a large stock pot, bring the chicken broth, lemon juice, bay leaf, and Parmesan rind (if using) to a boil over medium-high heat. Add the carrots and simmer until tender, about 5-8 minutes. Then add the broken pasta and cook until the pasta is tender (check the package instructions for the pasta you use, but it should take about 4-8 minutes), stirring occasionally. Add the diced chicken and heat through, about 3 minutes. Remove the bay leaf and the Parmesan rind, discarding both. Season with salt, to taste. Enjoy.

Why is it good for you?
We all know chicken soup is good for the soul. But did you know that's not just because it's warm and yummy to your tummy? Chicken contains an amino acid called cystaine that gets released when you cook it. This amino acid thins mucus in the lungs, aiding in the healing process. In addition, research has proven that chicken soup breaks up congestion, eases the flow of nasal secretions, and may even be responsible for inhibiting the white blood cells that trigger inflammatory responses (which in turn eases sore throats and the production of phlegm).
Lemons are a rich source of vitamin C, are a proven antiseptic, and a renowned anti-scorbutic (remedy preventing disease that assists in cleansing the system of impurities). Lemons also have noticeable levels of potassium, calcium, phosphorus, and magnesium. They help to fix oxygen and calcium levels in the liver because they regulate blood carbohydrate levels which affect blood oxygen levels. Not to mention, they smell great - which, by the way, some folks say acts as a homeopathic healing element in and of itself. The smell of lemons tends to make people feel happy. Go figure. Maybe we know a good thing when we smell it.

Ginger Tea
2 tbsp grated ginger root
2 cups water
1 tbsp honey, optional

Boil the water in a small saucepan and stir in the ginger root. Drink straight, or add lemon and/or honey.

Why is it good for you?
One of the active ingredients in ginger is a compound called gingerols, which acts on a specific receptor in the body called the vallinoid receptor. The vallinoid receptor sits on pain nerve endings and normally react to pain and acidity. Yes, that's right. Ginger is a natural pain-reliever. Cool, right? And not only does it relieve pain, it also reduces inflammation. So while it dulls the 'ouch' sensation, it's actually healing you, too. Ginger also is known for reducing dizziness, nausea, vomiting, and cold sweating.
Have you noticed how a lot of cold remedies involve adding honey to teas? It's not just because it's sweet and tasty, and it's not because it coats your throat. Honey is actually anti-bacterial. The Bedouins in Israel have used it for - gosh, a really long while - in conjunction with other herbs on cuts and burns, because it helps to prevent bacterial infections. Why? Well, it contains an enzyme that produces hydrogen peroxide. I know, right? Freaky. Honey is also hygroscopic, which means it naturally absorbs moisture from the air - okay, that doesn't apply so much to cold symptoms, but it's cool, isn't it? Open wound? Smear some honey on it - it'll keep the area mostly free of bacteria and help prevent scarring by keeping the skin moist and encourage the growth of new tissues. Just avoid hungry bears...


Infusions to Try
Lemon Balm is an herb that promotes sweating and is traditionally considered to eliminate toxins from the body. You can get tea empty tea bags from lots of stores, including Teavana and, I think, Bed, Bath, and Beyond. They're useful to have around, if you like that rich flavorful quality that you really only get from loose teas. Simply take the herbs (fresh or dried), slip them in the tea bag or put them into a diffuser, and wait 2-3 minutes for delicious tea.
Catnip is another herb that promotes sweating, which can be very good when you're fighting off a feverish cold. Follow the same instructions as listed for Lemon Balm.

Wishing you a healthy, happy post holiday season. :)