Creamy Corn Soup with Dulse

vegan corn soup

It is almost time for fresh sweet corn in most parts of the United States! Take advantage of the season and make this fresh corn soup. In this recipe, dulse is pan-fried until crispy and used to garnish the sweet and creamy soup. Dulse is a salty sea vegetable high in minerals that can be used in place of bacon or ham in sandwiches, salads, and soups. This soup can be served warm or cool.  You may also garnish with fresh basil, mint, cilantro (as pictured), and/or scallion instead of dulse.

Creamy Corn Soup with Dulse
 
Author:
Recipe type: Soup
Cuisine: Macrobiotic
Serves: 6 servings
Ingredients
  • 3 teaspoons extra virgin olive oil, divided
  • 1 organic yellow onion, finely chopped
  • Sea salt, to taste (SI brand recommended)
  • 3 cups fresh or frozen sweet corn kernels
  • Filtered or spring water
  • ½ cup dulse, torn into small pieces, for garnish
Instructions
  1. In a medium-sized soup pot, sauté onion in 2 teaspoons olive oil with a pinch of sea salt for five minutes.
  2. Add sweet corn and sauté for 2 more minutes.
  3. Add enough water just to cover vegetables. Simmer for 10 minutes.
  4. Blend with an immersion blender or vitamix until smooth.
  5. In a cast-iron skillet, pan-fry dulse in 1 teaspoon olive oil until crispy.
  6. Season with sea salt to taste and garnish with pan-fried dulse.

 

Indian Cauliflower and Green Pea Curry

This dish is typically made with tomatoes and chili peppers, but has been made nightshade-free using butternut squash and umeboshi vinegar in place of tomatoes.  It is still wonderfully flavorful with the unique blend of fresh and dried spices, including anti-inflammatory turmeric. My family made this last night in a hurry, thanks to having half a cauliflower already cut into florets in the refrigerator. It makes enough for leftovers that are very tasty too!

Cauliflower and Green Pea Curry
 
Author:
Recipe type: Side Dish
Cuisine: Indian
Ingredients
  • 1 small head cauliflower, cut into small florets
  • 1½ cups frozen green peas
  • 1 yellow onion, thinly sliced and halved
  • 1 teaspoon garlic, grated
  • 2 tablespoons coconut oil or ghee
  • ½ teaspoon mustard seeds
  • ½ teaspoon fenugreek seeds
  • ¾ teaspoon garam masala
  • ¾ teaspoon turmeric
  • 1 tablespoon fresh ground coriander
  • ½ tablespoon mango powder
  • 1 teaspoon agave nectar
  • seeds of 2 cardamom pods
  • ¾ cup cashew cream or coconut milk
  • 1½ cups butternut squash puree
  • 1 teaspoon umeboshi vinegar
  • sea salt to taste
Instructions
  1. Cook the cauliflower florets and peas in boiling water until tender. Drain.
  2. Saute onion, garlic, and ginger in safflower oil or ghee until soft and golden.
  3. Add mustard seeds, fenugreek seeds, tumeric, garam masala, coriander, mango powder, agave nectar, cardamom seeds, and cashew cream or coconut milk and simmer for 3-4 minutes. Add butternut squash puree and umeboshi vinegar and simmer 3-4 minutes. Add cauliflower and peas and simmer a few minutes more. Taste and adjust seasoning with sea salt as needed.
  4. Serve with rice.

 

Summertime Buckwheat Salad with Lemon Dill Dressing

buckwheat salad

Combined with crisp blanched vegetables, fresh herbs, and a lemony dressing, this dish really brings buckwheat (a gluten-free grain) to life! This dish was inspired by homemade sauerkraut made with red cabbage and sea salt! I have been making my own sauerkraut a lot in the past year, and it is surprisingly easy. I’ll do a post on how to make it later this summer. I also learned from my macrobiotic teacher and colleague David Briscoe that buckwheat is a great food to eat in salad form during hot, humid days of summer because of its drying qualities.

Summertime Buckwheat Salad with Lemon Dill Dressing
 
Author:
Recipe type: Salad
Ingredients
Salad
  • 1 cup buckwheat groats
  • pinch sea salt
  • 1 teaspoon extra virgin olive oil
  • 1 cup kale or collard greens, destemmed and sliced
  • 1 cup red cabbage, thinly sliced
  • 1 cup carrots, cut into matchsticks
  • 1 cup unpasteurized sauerkraut, chopped
  • ½ cup parsley, finely chopped
Dressing
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon zest
  • ½ teaspoon agave nectar (optional)
  • ½ teaspoon sea salt
  • ¼ cup extra virgin olive oil
  • ¼ cup spring or filtered water
  • 2 tablespoons fresh dill, chopped
Instructions
  1. Dry toast buckwheat groats (if not pre-toasted) in heavy skillet until fragrant.
  2. Bring 2 cups of water to a boil in a medium saucepan.
  3. Add buckwheat groats, salt, and olive oil. Reduce flame to low, cover, and cook for 15 minutes.
  4. Turn off heat and keep lid on for 10 minutes before removing.
  5. Fluff buckwheat with a fork and remove to a large bowl to cool.
  6. Bring another pot of water to a boil. Blanch kale, red cabbage, and carrots separately, about 5 seconds each. Remove vegetables with a skimmer to a large plate or platter to cool.
  7. In a separate bowl, whisk together first five dressing ingredients. Gradually add in olive oil, water, and fresh dill.
  8. Gently toss together cooled buckwheat, blanched vegetables, sauerkraut, parsley, and dressing.
  9. Transfer to a salad bowl. Serve chilled or at room temperature.

 

Creamy Broccoli Soup with Fresh Rosemary

Bowl of broccoli soup next to bunch of pink lilies

Creamy Broccoli Soup with Fresh Rosemary is easy to prepare and deeply nourishing!

This soup can be varied according to what vegetables you have on hand– substitute carrots, winter squash, sweet corn, or zucchini for the broccoli if you wish.

Also, feel free to use a light vegetable stock (without tomatoes) or homemade chicken stock instead of water for a richer soup. Let me know what variations you come up with.

Creamy Broccoli Soup with Fresh Rosemary
 
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Author:
Recipe type: Soup
Cuisine: Macrobiotic, Vegan
Serves: 4-6 servings
Ingredients
  • 1 organic yellow onion, diced
  • 1 tablespoon extra-virgin olive oil
  • pinch unrefined sea salt
  • 4 cups broccoli, chopped
  • 1 tablespoon fresh rosemary, minced
  • spring or filtered water
  • unrefined sea salt, to taste
  • 1⁄4 cup pumpkin seeds, toasted
Instructions
  1. In large soup pot, sauté onion in olive oil and a pinch of sea salt until soft. Add broccoli and rosemary and sauté a few minutes more.
  2. Add enough water to barely cover the broccoli, cover, and bring to a boil. Turn heat to low and simmer until broccoli is tender, about 8 minutes.
  3. Puree with food mill, blender, or immersion blender. Season to taste with sea salt. Simmer for another 5 minutes to let salt incorporate into the dish.
  4. Serve in bowls and garnish with toasted pumpkin seeds.

Bon appétit!

Greek Salad with Creamy Cashew-Dill Dressing

Greek Salad with Creamy Cashew-Dill Dressing
 
Author:
Recipe type: Salad
Cuisine: Greek
Serves: 6 servings
Ingredients
Salad
  • 6 cups romaine lettuce, rinsed, spun, and chopped
  • 1 ripe tomato, sliced (or 1 cup grape tomatoes)
  • 1 cucumber, peeled and sliced
  • ¾ kalamata olives, halved
  • ¼ cup red onion, sliced
Dressing
  • ½ cup cashews, soaked in hot water for 1 hour
  • ½ cup spring or filtered water
  • 1 clove garlic
  • 2 scallions, white and light green parts
  • 1 tablespoon lemon juice
  • 1 teaspoon umeboshi vinegar
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon fresh dill
  • 1 teaspoon fresh mint
  • ½ teaspoon dried oregano
  • sea salt, to taste
Instructions
Salad
  1. Place greens onto a platter or individual salad bowls. Decorate greens with tomato slices, cucumber slices, olives, and red onion.
Dressing
  1. Drain cashews and discard soaking water.
  2. Blend cashews in blender or VitaMix with water, garlic, scallions, lemon juice, and umeboshi vinegar until smooth.
  3. With blender on low speed, add in olive oil and blend until incorporated.
  4. Add dill, mint, and oregano and blend on low for a few seconds.
  5. Add a pinch or two of sea salt, if needed, to balance flavors.
  6. Pour dressing into a bowl or creamer to serve alongside salad.
Variation
  1. Serve with goat feta or homemade tofu feta cheese on the side.

 

Roasted Carrot and Fennel Soup

Spring is the perfect time in Central Texas to get farm fresh fennel and carrots. I couldn’t resist making this simple soup today for a client when I saw the big bulbs of fennel at the market. The flavors are much sweeter and complex due to the roasting of the carrots and fennel prior to adding them to the soup. Reserve fennel stems and core for juicing, if you wish.

5.0 from 1 reviews
Roasted Carrot and Fennel Soup
 
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Author:
Recipe type: Soup
Cuisine: Macrobiotic
Serves: 6 servings
Ingredients
  • 1 pound organic carrots
  • 1 large organic fennel bulb
  • 3 tablespoons organic extra virgin olive oil, divided
  • 1 cup diced organic yellow onion
  • 4-6 cups light vegetable stock (no-tomato)
  • sea salt, to taste
  • 1 tablespoon chopped fennel fronds, for garnish
Instructions
  1. Preheat oven to 400 degrees F.
  2. Wash carrots and trim off the ends. Slice carrots into ½-inch diagonals. Place in a large glass baking dish or roasting pan.
  3. Wash fennel and trim off stems and fronds, reserving a few fronds for garnishing. Slice fennel bulb into quarters, cut out the core, and discard the core. Slice remaining fennel bulb into ½-inch slices and add to carrots in baking dish.
  4. Toss carrots and fennel with 2 tablespoons olive oil and sprinkle generously with sea salt. Cover baking dish with foil and roast for about 30 minutes, or until vegetables are tender and are beginning to brown slightly.
  5. Meanwhile, saute onion, a pinch of sea salt, and remaining tablespoon of olive oil in large soup pot over medium heat until the onion is soft and translucent.
  6. Add roasted carrots and fennel to soup pot and saute a minute more.
  7. Add 4 cups vegetable stock, or enough stock to just cover the vegetables. Simmer until flavors blend, about 10 minutes.
  8. Blend the soup in the pot with an immersion blender until smooth. Add more stock as needed to achieve the consistency you like. It is important not to add too much liquid initially as it will be difficult to achieve a smooth texture.
  9. Season with sea salt and simmer gently for 10 minutes more.
  10. Serve warm or chilled in individual bowls with a few fennel fronds for garnish.

 

Winter salad with dried figs, pomegranate, avocado, and pecans

The inspiration for this salad came from the earth’s bounty in December in the South. The contrasting colors, flavors, and textures from the fruits, nuts, and greens make an irresistible combination. You will need to get the seeds out of a pomegranate for this recipe. My favorite, least technical, and least messy way to do this involves cutting the pomegranate in half, submerging the halves in a bowl of water, and gently opening each half and removing seeds under the water (see method 3 in wikiHow article: http://www.wikihow.com/Open-a-Pomegranate). It is well worth the effort. The extra seeds keep well for later, refrigerated in a glass container. The kumquats are optional in this recipe, but are a fun ingredient to use when they come into season in the wintertime. The entire fruit is edible, and in fact the peel is sweet and the inside is sour (the opposite of an orange). Look for kumquats that are firm, as they should be juicier.

Winter salad with dried figs, pomegranate, avocado, and pecans
 
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This salad is perfect for holiday gatherings or any meal that needs a colorful side dish.
Author:
Recipe type: Salad
Serves: 6 servings
Ingredients
Salad
  • 4 cups mixed field greens or baby arugula
  • 4 dried figs, soaked in warm water
  • ¼ cup pomegranate seeds
  • 1 small avocado, cut into chunks
  • ¼ cup pecan halves, toasted
  • 2 kumquats, thinly sliced (optional)
Maple Balsamic Dressing
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh orange or tangerine juice
  • 1 teaspoon maple syrup
  • 1 small clove fresh garlic, minced (optional)
  • ¼ teaspoon sea salt, or to taste
  • freshly ground black pepper, to taste
  • ¼ cup extra-virgin olive oil
Instructions
Salad
  1. Rinse and spin dry mixed greens. Place on large platter or into large salad bowl. Drain figs and slice thinly, removing any tough stems. Decorate greens with fig slices, pomegranate seeds, avocado chunks, and toasted pecan halves. Garnish with kumquat slices, if desired.
Dressing
  1. Whisk together all ingredients except olive oil. Gradually whisk in olive oil, one drop at a time, until well incorporated.

 

 

Brazilian Fish Stew (Mocqueca)

Brazilian fish stew (mocqueca)

This was the star of the show this Christmas Eve. I learned it from a friend who has been living part-time in Brazil for years. It contains red palm oil, a very unique ingredient from South America that you can easily buy now at local natural foods stores or online.

5.0 from 1 reviews
Brazilian Fish Stew (Mocqueca)
 
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This colorful Brazilian dish is super fresh and full of flavor. It goes well with jasmine rice and a crisp green salad.
Author:
Recipe type: Main
Cuisine: Latin American
Serves: 6 servings
Ingredients
  • 1½ lbs flaky white fish (such as Pacific cod)
  • ¼ cup fresh lime juice
  • 8 cloves garlic, minced, divided
  • sea salt, to taste
  • ground black pepper, to taste
  • 2 tablespoons extra-virgin olive oil
  • 1 large sweet onion, minced
  • 1 small red bell pepper, half diced and half thinly sliced
  • 1 small yellow bell pepper, half diced and half thinly sliced
  • 1 small green bell pepper, half diced and half thinly sliced
  • 3 plum tomatoes, half diced and half thinly sliced
  • 2 cups light vegetable stock
  • 1 can coconut milk
  • 2 tablespoons unrefined red palm oil
  • ½ cup fresh cilantro leaves, chopped
  • ½ cup fresh basil leaves, chiffonade
  • 1 lime, sliced into wedges
Instructions
  1. Rinse fish and pat dry with paper towels. Remove any skin, scales, or bones. Cut into 1½ inch chunks and place into glass bowl. Add lime juice and 4 cloves of minced garlic and sprinkle generously with sea salt and pepper. Gently toss to coat fish and set aside.
  2. Heat olive oil in large soup pot over medium-high heat. Add minced onion and a pinch of salt and cook until translucent, about 3-4 minutes.
  3. Add diced peppers and the rest of the garlic and cook until soft.
  4. Add diced tomatoes and cook another few minutes.
  5. Add vegetable stock, coconut milk, and palm oil and bring to a boil.
  6. Add fish along with sliced peppers and tomatoes. Simmer gently for about 5 minutes.
  7. Stir in fresh cilantro and basil. Season with sea salt and pepper.
  8. Serve with lime wedges.

 

Crusted Halibut with Caper White Wine Sauce

Serve this easy fish dish with some basmati rice and some steamed green beans for an elegant evening meal.

Spend less time cooking and more time kissing!

Crusted Halibut with Caper White Wine Sauce
 
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Flaky Crusted Pan-Fried Halibut with Caper White Wine Sauce
Author:
Recipe type: Entree
Cuisine: Mediterranean
Serves: 2 servings
Ingredients
  • 2 tablespoons brown rice flour
  • ½ teaspoon sea salt
  • 8 oz halibut fillet
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons capers, drained
  • ⅓ cup dry white wine
  • 1 tablespoon unsalted butter
  • fresh basil, chiffonade, for garnish
Instructions
  1. Combine flour and salt in a shallow dish.
  2. Dredge halibut fillet on both sides in flour mixture. Shake off excess flour and hold on a plate.
  3. Heat heavy-bottomed skillet on medium-high flame for about one minute.
  4. Add 1 tablespoon olive oil to skillet and immediately place halibut in the pan, flesh side down. Turn heat down to medium-low. Cook for 3 minutes without disturbing the fish to allow a crust to form. Turn the fish over so it is skin side down and cook for another 3 minutes. Remove fillet onto a serving plate while making the sauce.
  5. Add remaining tablespoon of olive oil to the pan with the capers. Sauté for about a minute, then add white wine. Let simmer until alcohol cooks off and sauce has reduced by at least one half. Add butter and stir until it is incorporated into the sauce.
  6. Pour sauce over the fish and garnish with fresh basil.

 

Rainbow Veggie Platter with Parsley-Tahini Sauce

blanched salad, rainbow veggie platter

This time of summer can be the hardest time to get inspired to cook. Here’s an idea for a highly nutritious veggie platter in rainbow colors that is fresh and light. It is simple enough to serve for a casual lunch with children, but could also serve as a beautiful appetizer for a party.

Kids love to dip the veggies into a sauce or hummus that you can put in a bowl in the middle of the vegetables. Here we used red cabbage, carrots, cauliflower florets, collard greens and stems, and a parsley-tahini sauce. In macrobiotic cooking, this is called a “blanched salad,” which is comprised of a root vegetable (carrots), round vegetable (cabbage, cauliflower), and a leafy green vegetable (collard greens). The vegetables should be fresh, vibrant, and crisp– very different from steamed or boiled vegetables.

Rainbow Veggie Platter with Parsley-Tahini Sauce
 
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Delicious, colorful, and healthy summer appetizer.
Author:
Recipe type: Appetizer
Cuisine: Macrobiotic
Serves: 6 servings
Ingredients
Vegetables
  • 2 large carrots, cut into sticks
  • 1 bunch collard greens, stems in rounds, leaves in strips
  • 1 small head cauliflower, cut into florets
  • ½ head red cabbage, cut into strips
Parsley Tahini Sauce
  • ¼ cup tahini
  • ½ cup spring or filtered water
  • juice of ½ lemon
  • 1 teaspoons organic umeboshi vinegar
  • 1 teaspoon shoyu or tamari
  • 2 tablepoons parsley leaves, chopped finely
Instructions
Vegetable Platter
  1. Bring a pot of water to a rapid boil. The bigger the pot, the more boiling water to cook your veggies very quickly (in seconds).
  2. Dip vegetables into boiling water, starting with carrots, then collards, then cauliflower, then red cabbage. Blanch a handful at a time, and remove after a few seconds with a metal skimmer onto a big plate or platter to cool. Keep vegetables separate so that you can arrange them after they have cooled. Make sure pot comes back up to a boil before adding the next handful.
  3. Arrange the cooled vegetables on a platter with a dipping sauce.
Parsley-tahini sauce
  1. Whisk ingredients together in medium-sized bowl. Add more water if you’d like the sauce to be a little thinner.

 

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