Creamy Tuscan Soup

My husband's favorite restaurant (until a couple years ago) had always been the Olive Garden. Any place that will let him have unlimited soup, especially Zuppa Toscana, was alright by him. Now, we don't really visit the OG anymore. But we do make ourselves some healthy soup, similar to the Tuscan sausage potato soup you get from there.

This recipe has many substitute options:

• You can go for red potatoes or yucca root, or you can even replace those with cauliflower, turnips, rutabega- all good choices for the "starch" part of this soup.
  
• Sometimes I even sub turkey bacon for the turkey sausage, just make sure to cook it until very crispy.
  
• For the greens, if you're not a huge kale fan, you can substitute spinach or another milder flavored green, like chard. Any variety of kale will do, but I recommend Tuscano Kale if you can find it. We get ours from a local farm.
• This creamy Tuscan soup is a great use for my Basic Broth, found here. But you can sub store bought broth as well, and for a meatier flavor a Chicken or Beef broth would be nice- just be sure to buy low sodium!
  

Creamy Tuscan Soup

Dairy-free and Gluten-free
Makes about 4 quarts of soupIngredients

• 2 Tbsp grapeseed oil
• 1 large onion, diced
• 5 medium to large cloves garlic, minced
• 1 1/2 pounds ground turkey sausage, spicy if the have it (if not, then add 1 tsp of crushed red pepper flakes and 1/4 tsp cayenne pepper in when you brown the meat)
• 1 tsp dried Herbs de Provence, or 1/4 tsp each of rosemary, basil, thyme, and oregano
• 2 quarts of broth
• 2 large yucca root, peeled and chopped into quarter-sized pieces (or 8-10 small red potatoes, 1 head cauliflower [nice for lower carb version], 2 large turnips, or 2 rutabagas)
• 1 can full fat coconut milk (I use Thai Kitchen brand- any quality brand will do, but the lower cost brands usually separate when heated)
  
• 4 cups of loosely chopped Tuscano Kale
  
• sea salt to taste if needed

Method

• Heat the oil in a large stock pot.
• Saute the onion for about 5 minutes until softened, then throw in the garlic and saute for another 2-3 minutes being sure not to brown.
• Add the sausage to the pot and brown (be sure to add the red pepper and cayenne here if you bought regular turkey sausage).
• Once the meat has fully browned, add the broth to the pot and yucca root (or other root vegetable or cauliflower if using).
• Bring to a boil, then turn down to low heat and simmer, uncovered, until the yucca root are tender.
• Once yucca is fork tender, add the coconut milk and kale (or other green of choice) to the pot and simmer another 5 minutes more. Taste for saltiness and add extra sea salt if necessary.
  
• Serve in bowls. This will keep in the refrigerator for 5-7 days more. (Note: doesn't freeze and thaw well because of starchy vegetables.)

This post has been linked up to Sugar Free Sundays @ Flip Cookbook. Check out the other sweet and savory refined-sugar free recipes!

Happy Soup Making,
Eryn

Basic Veggie Broth for Soup

I know. It's summer, and you may not be thinking about soup making this time of year. Especially if you are in Hotlanta like me! But I'm posting it anyways because I really have fallen in love with this recipe. This past winter, I made this broth every week, until it dawned on me that I could make a ginormous batch and freeze it. Thank you freezer-safe Ball jars :)

Now that it is summer, I make it less often. However, it is the base for most of my soups, risottos, sauces, or anything that calls for broth really. It is much cheaper than buying broth from the store, and I know what is in it! I also like the taste of fresh brothed vegetables better than anything from a can or a box. And if used with natural sea salt, this soup is good for sick tummies. Just increase the salt to replenish electrolytes.

This recipe is a base, you really can't put any vegetable in this broth that will make it turn out funky....or at least I haven't yet, and I've tried some interesting "clean out the refrigerator broths" :) The sky is the limit. This broth has helped me be more sustainable, and waste less. Also, you can double, triple, or quadruple this recipe...if you have a big enough stock pot!

Basic Vegetable Broth
Makes about 2 Quarts

Ingredients

• 2 Tbsp Grapeseed Oil
  
• 1 medium onion
• 6-8 cloves of garlic (can adjust according to taste, also depends on size of clove- I use big cloves so I only put in about 6)
  
• 3 long stalks of celery (about 12"-14" and you can include the leaves)
  
• 2 very large carrots, peeled (or 8 or so baby carrots)
• 1 cup of greens (like kale, turnip or beet greens, I've even used arugula with good results)
  
• 1 Tbsp of dried herbs (I use basil and thyme or Herbs de Provence, or 2 Tbsp, if I'm using fresh herbs)
• 1 tsp peppercorns, whole
• 2 quarts of filtered water
  
• 1 Bay leaf
• 1 tsp natural sea salt (or more to your taste buds liking)

Method

• Chop all vegetables, chunky style. I usually just chop the garlic cloves in half.
• Heat the oil in a stock pot on medium heat. When hot, add the vegetables, herbs, and peppercorns.
  
• Saute veggies, herbs, and peppercorns over medium heat for about 15 minutes.
• Add water, salt, and bay leaf, cover, and bring to a boil (sometimes this takes a while if you are doing a big batch, but wait for it to boil before going to next step).
• When it reaches the boiling point, start a timer for 45 minutes, and cut the heat down to low.
• Simmer for 45 minutes (it will reduce down some, that's OK).
• Taste for saltiness, and add more if desired.
• Cut off heat and let the broth cool for at least 30 minutes. If you leave it uncovered while it cools more water will evaporate off, increasing the flavor. Cover if you don't want it to get any stronger.
• Pour the broth through a strainer and into a container.
• This will keep in refrigerator for a week, store what you won't use in a week in the freezer to de-thaw later.
  

Tips & Variations

• For a basic, all purpose broth, just use thyme as the herb component. If you know you will be using it for Italian dishes, try Herbs de Provence blend or fresh rosemary, oregano, and basil. Sometimes when I know I want to use it for chili, I will toss in some whole cumin seeds for extra zing.
• If you make batches ahead of time, this stores well in the freezer. Just be sure to put it into a freezer-safe container so that your container doesn't bust when the liquid expands (yes, this happened to me a while back and I sadly threw my jar and yummy broth away :(
• Also, you can mix up the vegetables to your flavor liking. If you want your broth sweeter (say, for a sick kid) increase the carrots. If you think it's too sweet, decrease the carrot and increase the onion, greens, or other bitter vegetable.
• Don't be afraid to try other veggies, like cabbage, turnips/ root vegetables, cauliflower, or tomatoes (makes a yummy base for vegetable soup), for example.

So I decided not to put up a bland pic of just broth, but here's a sneak peek of a yummy soup recipe made with the broth, soon to be posted :)


Happy Brothing,
Eryn

Ingredients 401: Grains and Non-grains

[source]

So about forever ago I began posting on ingredients and where to find things that you may not have tried or had yet. If you want to check out those posts, they are here (fruits/ nuts/ seeds), here (vegetables/ legumes), and here (natural sweeteners). I also promised a grain post, but I have postponed it due to several factors. This post is only meant to be informative. There are many factors to consider when choosing what grains, or non-grains, to prepare for your family. These same factors have also made me take great care in preparing this post.

First, there is a lot of contradictory info out there on grains. For example, some people call quinoa a "grain", when in fact it is classified in the food industry as a "pseudo-grain"- but that really only means that you can use it as a grain when in fact it is just a seed! I know. Confusing. And I didn't even get into the food industry's use of "whole grain" which means pretty much nothing when they mix the "whole grains" in with a ton of refined grains! Even the USDA's website lists qunioa, buckwheat, amaranth as "whole grains" (technically they are not...see below).

Second, there is a lot of varying information out there on gluten (the protein that comes from the wheat grain- yes, wheat is in fact a grain :). Both my husband and I have been tested for wheat allergies, sensitivities, and intolerance. We do not have any; however, that doesn't mean we eat wheat every day. We still limit it because the jury is still out on whether or not we think gluten is inherently "bad" for everyone. There is a lot of research that states that it is, or could be. Although much of the research we have gone through does not control for a wide variety of other factors. All that being said, I do think that if you have any digestive, mental, emotional problems that you think might be diet related- then it would be a good idea to get tested.

In honor of last month being Celiac Awareness Month (I meant to get this out in May, but yes, this post has been a month in the making!), I will put in a plug for how three ways I know of to test for gluten sensitivities, intolerance, or allergies:

1. Entero Lab - for a relatively low price (much lower than going to a doctor), you can get tested for gluten (wheat) and casein (animal milk) sensitivities. You simply mail in your sample to be read by the doctors at Entero Lab. However, it is still advisable to see someone who specializes in understanding nutrition and who can help you as an individual. We are all biochemically different. This is why you need to see a healthcare professional who can treat your specific needs.
   
2. Go to a Naturopathic Doctor (NMD) near you. We went to an epidemiologist and nutritionist for our testing. His website is here, if you live in the Atlanta area. These doctors know what kind of tests to run and will give you a progressive plan to rest your digestive system if you do have food sensitivities, for example gluten allergies or intolerance.
3. Eliminate gluten from your diet for a lengthy period, eat normally (sans the wheat), then attempt to eat it again and see how you react. The basic principle is to fast from gluten, and then reintroduce it to see what kinds of symptoms you experience. This is the cheapest way to find out if you may have some level of sensitivity or allergy! However, it still would be best to do this under the care of a wellness-minded physician.
   

Third reason for postponement, GMOs, or genetically modified organisms. Most of our grain seed here in America has been genetically modified. This means that DNA from strains of soil bacteria that are resistant to weed killer (known as Round-up Ready in the industry), along with other genetic components of horrible things like e coli, are genetically "blended" with the DNA of most of our wheat, corn, rapeseed (for canola oil), potatoes, sugar beets (used to make some table sugar), and many more plants grown in the US.
I will say that from a business standpoint, it makes sense to make sure you can plant as much seed as you want and genetically engineer it so that you can douse your fields with cheap pesticides and still have perfect looking grains without the possibility of weeds getting into the harvest. However, as a consumer and future mom, it makes me cringe to think that most store-bought wheat has been tampered with so much so that it has been "made" with the very building blocks of a harmful bacteria like e coli! What is even more disheartening is that the company that genetically engineers these seeds and has the patent on most of them would like to have 100% of all soy, wheat, and corn crops grown in America be genetically modified. And, yes, that number is fast approaching! I'm not even going to get into what kind of negative impact this has on hard working farmers, who are becoming an extinct breed because they are fighting the man to not use GMO seeds. Just say no to GMO :)

Sorghum Plant [source]

At this point in the post I'm feeling very teacher-y. OK class, now it's time for today's lesson on grains... Just give me some time to climb down from my anti-big-seed- company soap box :)

To clear things up, here is the definition for a grain: A grain is a small edible fruit, usually hard on the outside, harvested from grassy crops, and grown atop the mature plant. In the case of a true grain, the seed and fruit are one- the same thing. For example, the wheat fruit atop the wheat stalk is both the grain product (fruit of the plant) and the seed. So all grains are seeds. With me so far?

However, not all seeds are grains! Some plants produce fruit where the seed can be separated from the fruit of a mature plant. Like a nut coming from a tree, for example can be separated from it's shell- like when you crack open a walnut with a nutcracker. (Yes many nuts are actually seeds as well.) Therefore, these plants where the fruit and the seed can be separated are not grains (even if they are called "grains" because they are used like grains- still not a grain).

Wheat [source]

List of Grass Family (Poaceae)- True Grains

• Barley *
  
• Bulgur wheat *
  
• Corn
• Durum wheat *
  
• Fonio
• Kamut *
  
• Millet
• Oats *
  
• Popcorn
• Rice
• Rye *
  
• Semolina wheat *
  
• Sorghum
• Spelt *
  
• Teff
• Triticale *
  
• Wheat *
  
• Wild rice

(* Those listed in blue are gluten-containing grains, with the exception of oats, which don't normally contain gluten, they are just usually contaminated with gluten unless listed on their packaging.)

Surprised? Corn a grain? Yes. Corn is no veggie, it is indeed a grain! If you think about it, it makes sense. There is no seed inside the corn cobb you eat. You are eating the corn seeds; but also the grain from the corn plant because the corn kernels, or seeds cannot be separated out. If you don't believe me, look in a corn kernel the next time you eat corn and try to find a seed :)

So this brings me to the Pseudo-grains. Those things people call grains, but actually are seeds that can be used like grains. Quinoa [source]

Most Common Pseudo Grains (from different classes):

• Qunioa (Amaranthaceae family- same as Beets and Chard!)
  
• Amaranth (Same family as Qunioa)
  
• Buckwheat (Polygonaceae family, which is the same as vegetables like Rhubarb!)

So these three above are not grains at all. Pretty great alternatives as well if you are going grain-free for a while.

That's all for today. If you would like to know where I buy my grains and pseudo-grains I usually try to buy them in bulk at a local market, and iHerb to supplement. Many Whole Foods stores are beginning to expand their bulk sections, even including Sprouted Grains. I contemplated getting into sprouting and the good and bad about grains, but I figured I have bombarded you all with enough information :) There may be an additional post coming about these things in the future!

Read more, Watch more:

• Difference Between Seeds and Grains
• Grain Classification
• The Future of Food

Disclaimer: I am not a physician, nutritionist, or formally trained adviser for clinical nutrition. The information in this post was gathered after much research in peer-reviewed journals, the internet, and documentaries. Please do not attempt to alter your diet without the care of a physician.

Summertime Tea Punch

My mom used to make this tea punch in the summertime that was amazing. It was made from frozen lemonade concentrate, tea, and a lemon-lime soft drink. I crave that every year around June!

So I decided to make a healthier version to have during the Sugar Free Challenge. If you want to make this like they make tea in the South, then you may want to add honey to the liquids when still warm- to your sweet liking. But this refreshing tea is sweet enough for me right now, so I will be sticking to a sweetener-free version.

Summertime Tea Punch

Serves 4-6

Ingredients

• 1/4 cup tightly packed fresh mint leaves (spearmint or peppermint)
• 2 cups filtered water
• 4 bags of Celestial Seasonings Caffeine Free Herb Tea (or 4 tea bags of your choosing)
• 1 L (about 4 cups) sparkling mineral water
• 1 lemon, sliced thin
  
• 1/4 cup lemon juice
• Optional: stevia or honey to taste*

Method

• Chop the mint leaves fine and add them to the 2 cups filitered water in a pot on stove.
• Bring to a boil and simmer, stirring occasionally for at least 5 minutes (longer for more minty flavor) until the water begins to turn a tea color.
• Add the tea bags, and remove from heat and cover. Let steep for at least 10 minutes.
• Strain out tea bags and mint and pour into a pitcher.
• Stir in lemon juice, sparkling water, and add lemons and let that sit for at least 30 minutes to have the flavors combine well.
• Add more stevia or honey to taste when serving if needed, or enjoy a refreshing sweetener free version like me!

Tomorrow is the last day of the Sugar Free ChallengeUpdate on how I have done: Well, I did eat several dates this weekend...also accidentally had white flour (which for me, is also like having a ton of sugar). So this weekend was kind of a bust, and I have been experiencing the fall out from that. I don't tolerate sugar (or anything starchy/ refined) well, especially since I don't eat it nearly as much as I used to. Perhaps one day, I will be able to go to a party, have a cupcake and not care or think about how bad I will feel afterwards. But that day does not look like it is in my near future! If you participated, how are you feeling?

I will say I have been faithful (with the exception of the white flour fiasco), mostly eating fruit for dessert: watermelon, young coconuts, berries, etc. I have enjoyed eating more simply over the last 8 or 9 days, that's for sure. I feel like I have taken a good break. Not that I'm planning on going on a binge on Saturday, just might not be so strict after Sat :) I think it's good to go through times of discipline, but not followed by times of indulgence- just a sense of freedom. There is a difference, at least for me, to be able to follow times of fasting or purposefully giving something up with times where I don't go crazy, but just enjoy myself a little bit more.

Hope you all have a wonderful weekend! Be looking forward to posts on grain education and sprouted things :)
Eryn

Watermelon Granita

Technically a granita is made with alcohol, sugar, liquid, and fruit and frozen. The alcohol prevents it from freezing to complete solid form, so that makes a Granita a partially-frozen frozen treat!

We aren't big alcohol drinkers around here, and I didn't have any on hand. However, if you wish to play around with this using Vodka, etc. you would need to freeze in your freezer (instead of ice cream maker), agitate it every hour or two, and when it's ready- shave off chunks of granita goodness into serving dishes.

I opted for a non-alcohol, quicker version. The texture of this is very much like granita, so that's what I'm calling it :) This is quite a refreshing after dinner treat. If your watermelon is very ripe, no sweetener should be needed. However, if you cut into your watermelon and it is not quite ripe enough, add some stevia or honey to sweeten it a bit.**

My inspiration for this came from a recipe I saw a long time ago that had popped into mind when I saw the watermelons at the Farmers Market. Does that ever happen to you, where something triggers your memory and reminds you of a recipe you saw on the internet a long time ago? Well, if you are an internet head/ recipe searching fool like me, then that happens all the time!

This recipe comes from Elana's Pantry. I didn't change much regarding ingredients, but just changed proportions to make it into a different form: a dessert rather than a drink. Hope you enjoy it!

Watermelon Granita

Inspired by This Recipe from Elana's Pantry
Serves 2-4Ingredients

• 4 cups very ripe watermelon (about a half of a medium sized water melon- like the one in the pics)** see note above
  
• 1/4 cup lime juice

Method

• Puree the watermelon with the lime juice in a blender until smooth
• Freeze in ice cream maker (I use this one) until mostly frozen.
• Scoop out and serve immediately as this will quickly de-freeze, and enjoy!

This recipe has been linked up to:

and

Happy Granita Making,
Eryn