“Cream” of Broccoli Soup

It feels like it’s been while since I shared a healthful pure vegetarian recipe.

Or maybe I need a break from all the Halloween treat stuff I've been working on. Either way, I'm ready for soup season.

Instead of a typical cream base, I used rice for thickness and body. It’s still good, but you can eat a whole lot more without any guilt whatsoever

“Cream” of Broccoli Soup
You’ll need a blender or food processor for this one. Cooked and pureed rice is the cream base for this healthy vegetable soup. Print Recipe

2 tablespoons olive oil
3 cups chopped onions
1/4 cup dry white wine
2 pound bag broccoli florets
2 (14.5 ounce) cans vegetable broth
6 cups water
2/3 cups uncooked white rice
3 vegetable bouillon cubes
1 teaspoon dried thyme
1 teaspoon salt
1/2 teaspoon pepper
Pinch of cayenne

1. Heat oil over medium-high in an extra large pot. Add onions and cook until tender and start to brown. Deglaze the pan with wine.

2. Add the rest of the ingredients. Bring to a boil; reduce heat and cover. Cook until rice and broccoli are tender, about 30-35 minutes.

3. Puree soup with a blender in batches. Return to pan, add more salt and pepper if needed and serve.

By Laura Flowers.

Simple Fresh Salsa

Some years we get ripe tomatoes and others we get frozen green ones. Fortunately, this year we’ve been enjoying an extended hot summer so there are plenty of garden ripe tomatoes to pilfer out of other peoples’ gardens. 



If you do attempt to steal produce don't forget to laugh evilly as you sneak away.



Simple Fresh Salsa

Whether on eggs, grilled chicken, beefy tacos, or crunchy tortilla chips this simple little salsa tastes better when you snag a few tomatoes from your parents’ garden. 



2 to 3 medium tomatoes, diced

1/4 cup diced onion

1 tablespoon lime juice

3 tablespoons cilantro, diced

2 teaspoons minced jalapenos

Salt to taste



Mix together, cover and refrigerate for at least 30 minutes before serving.



Makes about 1 cup.



By Laura Flowers.

Brown Spanish Rice & Healthy Tostadas

I don’t have many recipes to share this week, mainly sticking to already posted favorites.

Meals have been easy. Things like vegan tostadas, grilled thinly sliced apple and sharp cheddar sandwiches, Slow Cooker Spicy Bison Chili, Coaches Oats Multigrain Pancakes with pan fried apples and toasted walnuts and doctored up jarred pasta sauce over linguini. Dessert was a low sugar banana pudding recipe that needs more testing.

I have a favorite new tea too. Stash Peppermint with an ounce of sugar-free vanilla syrup and a splash of milk. This past month has been a struggle to break my caffeine and sugar habits, but I feel I’m finally over these addictions.

Brown Spanish Rice has been a gem in my staples lately. Here as a base for flavorful tostadas.

To make these healthy tostadas, warm corn tostadas as directed on the package, smear on Spanish Brown Rice, sprinkle with warm pinto beans, shredded lettuce, fresh salsa and black olives.

Brown Spanish Rice
Print Recipe
You’ll need a rice cooker for this recipe. Though you can cook this one entirely on the stovetop, I don’t recommend it unless you want to switch out the brown rice for white because it tends to be crunchy. For white rice on the stove, place a tight lid on your sauté pan and cook for about 30 to 35 minutes on a low-simmer, or until the liquid is absorbed.

1 tablespoon olive oil
1 cup long grain brown rice
1 cup chopped onion
1 red bell pepper, chopped
2 cups veggie, chicken or beef broth
1 cup tomato sauce
2 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon salt

1. In a skillet, heat oil over medium-high heat. Add onion and bell pepper and cook until the onion softens, about 5 minutes. Add the rice and cook for 2 to 3 minutes until toasted. Move the rice mixture to a rice cooker.

2. Add the broth, tomato sauce, chili powder, cumin, garlic powder and salt to the rice cooker. Select the proper setting according to your rice cooker and press start.

Nutrition per half cup of rice: 93.6 calories. 3g fat. 14.6g carbohydrates. 2.8g protein.

SparkPeople recipe adapted for a rice cooker by Laura Flowers.

Roasted and Mashed Honey Yams

This crazy little recipe is so healthy and easy you may never boil your yams or sweet potatoes again.

Roasted and Mashed Honey Yams
Print Recipe
This dish is more dessert-like than savory, almost tempting me to top my portion with whipped cream.

2 1/2 pounds yams or sweet potatoes
1 teaspoon salt
2 tablespoons honey
1/2 cup water
Cooking Spray

1. Preheat the oven to 350 degrees. Spray a 9x13 inch baking dish with cooking spray.

2. Peel yams with a potato peeler and trim any tough woody edges off. Dice the potatoes into about 1-inch size pieces. Place them in baking dish. Drizzle with honey, salt and water. Cover dish with foil.

3. Baked at 350 for 50 minutes, or until fork tender. Carefully remove foil and mash yams in the dish. Move to a serving bowl.

4. Top with a little vegan butter or butter if desired, but I like to leave mine plain.

Serves 6.

Nutritional info without butter:
• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 179.0
• Total Fat: 0.2 g
• Cholesterol: 0.0 mg
• Sodium: 399.1 mg
• Total Carbs: 43.3 g
• Dietary Fiber: 5.3 g
• Protein: 2.0 g

Recipe and photograph by Laura Flowers.

Spinach Apple Salad with Honey Mustard Vinaigrette

Another spinach salad? Yes, sorry. I couldn’t help myself.

Homemade salad dressings are in my top favorite food items. They tend to be inexpensive, super fresh and the flavor options are unlimited. I also like that I can control the calories by what I add or leave out.

This particular honey mustard vinaigrette adaption from Vegetarian Times Fast and Easy is one of my favorites.

Honey Mustard Vinaigrette
1 shallot, minced (About 3 tablespoons)
2 tablespoons white vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil.

Place all the ingredients together in a vinaigrette bottle and shake well to combine.

Spinach Apple Salad
Print Salad and Dressing Recipe
This recipe was written as a side salad for six, but serves about three as a main course. For a vegan version leave off the blue cheese and add extra sunflower seeds and apple slices.

16-ounce bag of baby spinach, rinsed and dried
1 large apple, thinly sliced
1/4 cup unsalted toasted sunflower seeds (bulk section)
1/2 cup crumbled blue cheese (Shredded Sharp Cheddar works too.)
Honey Mustard Vinaigrette, above

Divide spinach among 6 salad plates. Evenly divide the toppings and drizzle with dressing.

Servings 6. Per serving 149 cal; 4g prot; 11.5g total fat (2g sat. fat); 10g carb; 4mg chol; 309mg sodium; 4g fiber; 7g sugars.

Recipe adapted from "Vegetarian Times Fast and Easy". Photo by Laura Flowers.

Potato, Egg and Spinach Salad with Roasted Red Pepper Dressing

Well we did it. We bought a condo in one of our favorite locations. However, it’s in bad enough shape we’re on our way north to perform condo demolition before we can even think about allowing real live humans in there.

I’ll take some before pictures and grab a macro shot of the furry mold growing on the walls. Doesn’t that make you hungry? No?

Well then, I better stop talking and let this flavor-packed salad do it for me.

Potato, Egg and Spinach Salad with Roasted Red Pepper Dressing Print Full Recipe
For a vegan version, skip the eggs and Parmesan and add toasted walnuts.

1 recipe Red Pepper Dressing, below
12 baby red potatoes, halved
1 tablespoon roasted garlic olive oil (I used Annie's Naturals)
Salt & pepper
4 hard boiled eggs, sliced
10 cups baby spinach
4 tablespoons shaved Parmesan

1. Preheat oven to 400 degrees. Toss the halved potatoes with olive oil and season well with salt and pepper. Make on a foil lined baking sheet for 35 to 45 minutes, or until fork tender. Turn off the oven and let set for another 20 minutes to brown.

2. Divide the ingredients among 4 plates starting with the spinach. Top each salad with 2 tablespoons red pepper dressing and 1 tablespoon each of shaved Parmesan.

Servings Per Recipe: 4 


Amount Per Serving of Salad without Dressing: Calories 194.4 Total Fat 10.3 g Saturated Fat 3.0 g Polyunsaturated Fat 1.1 g Monounsaturated Fat 5.0 g Cholesterol 215.6 mg Sodium 197.9 mg Potassium 402.7 mg Total Carbohydrate 17.2 g Dietary Fiber 2.8 g Sugars 1.0 g Protein 11.4 g


Roasted Red Pepper Dressing
White vinegar has a less stringent flavor than wine vinegars, making it possible to increase the vinegar and reduce the oil for a flavorful, but still balanced lower calorie dressing.

12 ounce jar sweet roasted red peppers, drained
1/2 cup white vinegar
1/4 cup olive oil
1 teaspoon salt
1/2 teaspoon dried thyme
Dash of cayenne pepper

Puree the ingredients together with a food processor or blender until smooth.

Makes about 16 two-tablespoon sized servings.

Amount Per Two Tablespoons of Dressing: Calories 33.7 Total Fat 3.4 g Saturated Fat 0.5 g Polyunsaturated Fat 0.3 g Monounsaturated Fat 2.5 g Cholesterol 0.0 mg Sodium 209.4 mg Potassium 0.2 mg Total Carbohydrate 0.8 g Dietary Fiber 0.0 g Sugars 0.8 g Protein 0.0 g

Recipe and photograph by Laura Flowers.

Vegetables in Curried Coconut Milk

It’s difficult to get my curries not to look like cat food, so you’ll just have to trust me that this one tastes good. I’m guessing this is the reason I see more curry recipes without images than with.

This creamy vegetable filled curry is even better the next day. So pack it up for lunch and know that you’re taking something healthy and flavorful with you.

Vegetables in Curried Coconut Milk
Serve as a main dish over steamy brown rice.
Print Recipe
1 large onion, sliced

6 cloves garlic, minced

3 large carrots, diced

2 tablespoons olive oil

1 large potato, cubed

1-1/2 cups cauliflower florets, sliced

8 mushrooms, sliced

1 1/2 tablespoons curry powder

1/2 teaspoon cumin

1/2 teaspoon turmeric

Pinch of cayenne pepper

14.5 ounce can vegetable broth (or chicken if you prefer)

1 cup light coconut milk 

1 cup peas

Salt & pepper, to taste

1. In a large saucepan, sauté the onions, garlic, and carrots in oil on medium-high heat until the onions become translucent.

2. Add the vegetables, curry, cumin, turmeric, and cayenne, stirring often so they don't stick to the pan, cooking for 2-4 minutes.

3. Add the broth and coconut milk, cover, and reduce the heat to medium-low. Simmer for 10-20 minutes, stirring occasionally, until potatoes can be pierced easily with a fork.

4. Stir in the peas. Cook uncovered on medium-high heat stirring constantly until the liquid has thickened.

5. Season generously with salt and pepper to taste. Serve over brown rice.

Servings Per Recipe: 6 Serving. Size: 1/6 recipe. Brown rice not included in calorie count. Per Serving: Calories 159.3 Total Fat 5.4 g Saturated Fat 3.0 g Polyunsaturated Fat 0.6 g Monounsaturated Fat 2.1 g Cholesterol 1.5 mg Sodium 355.9 mg Potassium 737.6 mg Total Carbohydrate 24.4 g Dietary Fiber 5.2 g Sugars 4.7 g Protein 4.7 g

Good for You Honey Banana Flax Muffins

Here’s another one of those muffin recipes my family won’t eat. They won’t touch them, won’t smell them and cringe when I even offer one.

They’d prefer fluffy fried doughnuts.

But that’s okay, because I froze the batch and I’m going to enjoy their moist, slightly buttery, nutty, banana goodness one or two at a time. All by myself.

Good for You Honey Banana Flax Muffins
Print Recipe
Muffins really don’t need the huge amounts of oil or butter they usually call for. These ones contain about a 1/2 teaspoon of butter per muffin, giving them plenty of buttery taste without all the excess calories. Instead, it’s fruit that provides moisture and sweetness.

Preheat oven to 350 degrees. Spray a muffin pan with cooking spray.

In a large bowl combine:
1/2 cup ground flaxseed
1/2 cup whole wheat flour
1/2 cup wheat germ
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt

In another large bowl combine:
4 very ripe medium sized bananas, mashed well
1/2 cup juice sweetened cinnamon applesauce

1/4 cup slightly warm honey
2 tablespoons vegan butter or butter, melted

1 egg (leave it out if you want vegan muffins)

1. Mix dry ingredients into wet ingredients. With an ice-cream scoop, scoop and scrap off excess batter and release into each muffin cup. You may need a second muffin tin for 2 or 3 extra muffins.

2. Bake for about 20 minutes, or until done.

Makes 12 to 15 standard size muffins.

Per muffin: Calories: 129.9, Total Fat: 3.0 g, Cholesterol: 15.4 mg, Sodium: 351.2 mg, Total Carbs: 22.6 g, Dietary Fiber: 2.4 g, Protein: 2.7 g.

Recipe and photograph by Laura Flowers.

Grilled Asparagus and Red Pepper Salad with Shaved Parmesan

With raw garlic vinaigrette this is not a first date salad. I have breath that could slay a vampire, so if you make this beauty purchase some breath mints.

I’m switching gears to lighter meals in preparation for hot summer months. Or what I hope turn into hot summer months. We woke up to snow and the backyard lawn-swamp is fit for the ducks my neighbor said were roaming around.

I dream of sunny days.

For the past few rainy springs I’ve pulled out Andrea Chesman’s The New Vegetarian Grill for fresh ideas. This variation on her tasty Asparagus Salad doesn’t disappoint and someday I might even be able to make it without rain pouring down my back.

Grilled Asparagus and Red Pepper Salad with Shaved Parmesan
Salad & Dressing Printer Version
For a vegan version, leave off the Parmesan and make your own croutons with olive oil, salt and a sprinkle of granulated garlic.

1 recipe salad dressing, below
1 red bell pepper
1 pound asparagus
6 to 8 cups mixed salad greens of choice
Croutons, store-bought or homemade
Shaved Parmesan
Salt and pepper

1. Make the salad dressing. Refrigerate until ready to use.

2. Meanwhile, heat the grill to hot. Grill the bell pepper until it’s well blacked. Place it in a paper bag and close the top. Steam for 5 to 10 minutes until the skin is easily removed. Skin the bell pepper. Strain pepper juice into the salad dressing. Remove the steam and seeds and slice into small strips.

3. Snap off the woody ends of the asparagus. Coat with a little dressing and grill until done to taste. Slice asparagus into thirds.

4. Wash, dry and place the greens on 2 to 3 plates. Top with red pepper slices, asparagus, croutons and a sprinkle of salt and pepper. Using a vegetable peeler, slice off strips of Parmesan onto the salad. Shake dressing and drizzle over the salads. Serve immediately.

Makes 2 to 3 dinner salads.

Garlic Basil Salad Dressing & Marinade
Make this first and set it aside while you prep the salad. And once you’re done grilling, steaming and skinning the bell pepper, slice the top open and add the juice to this vinaigrette.

3 garlic cloves, minced
1/4 cup finely chopped fresh basil
2 tablespoons white vinegar
1 teaspoon salt
1/2 teaspoon black pepper
2 teaspoons dried oregano
1/2 cup extra virgin olive oil
Juice of grilled red bell pepper, optional

Add all the ingredients together in a salad dressing bottle. Close and shake well to combine. If you don’t have a bottle, whisk the ingredients together in a small bowl drizzling the olive oil in last.

Refrigerate until ready to use.

Recipe adapted from Andrea Chesman’s book "The New Vegetarian Grill". Picture by Laura Flowers.

Arroz Blanco (Mexican Rice Pilaf)

Arroz Blanco is a staple I keep in my arsenal. It’s a basic Mexican style rice pilaf to serve as a side or add to other dishes. Unlike its cousin Spanish rice, this recipe is tomato free.

This weekend I served Arroz Blanco under saucy Pollo en Mole Verde, but it’s also a nice side for fish dishes.

Arroz Blanco
Hot toasted pilaf is hard to resist.
Printer Version

2 tablespoons light colored oil
1/2 onion, diced
1 1/2 cups medium grain white rice
2 cloves garlic, minced
1/2 teaspoon dried parsley
1 teaspoon salt
1 tablespoon fresh lime juice
2 1/2 cups low sodium chicken broth

1. Heat the oil to a large skillet over medium high. Add the onion and cook for 2 minutes. Add the rice and cook until most of it turns translucent and some of the kernels start to golden brown.

2. Add the garlic, parsley, salt and lime juice. Cook for 30 seconds until garlic is fragrant. Add the broth and bring to a simmer.

3. Turn the heat to low and cover skillet. Cook for 17 to 20 minutes. Turn off heat and keep covered for 5 minutes before serving.

Note: For a vegan version use vegetable broth.

Recipe and photograph by Laura Flowers.

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Spring Asparagus Potato Soup

What a great vacation and Austin is the best town ever! Even though Jesse and I didn’t have access to the SXSW classes, we were able to enjoy free music played on streets and in bars. Texans as always, are friendly and fun and we partied liked two kids at Disneyland. I’m still detoxing from all those freshly squeezed margaritas I developed a fondness for.

It's a bit sad to be back in cold Coeur d’Alene, but nice to hang out with my parents for another week while I finish this real estate course. Then finally, I go home to Moscow Friday evening. For a while at least. Why did Julie talk me into this again? I’ve been living out of a suitcase for four of the past six weeks. Oh, because it’s good for me.

I’m trading fresh green summer salads and grilled Tex-Mex for steamy soup to fight this chilly rain and sleet. Outside my bedroom window the forest floor is still blanketed with snow, and I’m already missing the warm Texas weather.

So for now, soup will be my comfort. Light, fresh, healthy asparagus soup. Trading out the standard cream for potatoes, I lightened up the calorie load and packed in more nutrients, creating a soup that’s both good and good for you too.

Spring Asparagus Potato Soup
Printer Version
Fines herbs is a mixture of several different fragrant green herbs. If you won't use it often, for under a nickel you can usually buy the amount you’ll need in the bulk section.

2 tablespoons olive oil
1 onion, diced
1 pound asparagus, ends trimmed and diced
1 pound baking potatoes, peeled and diced small
2 (14.5) ounce cans veggie or chicken broth
1 teaspoon salt
1 teaspoon fines herbs
Dash of cayenne pepper
Fresh cracked black pepper, to taste

1. Warm the olive oil in a large soup pot over medium high heat. Add the onions and sweat until softened, about 5 minutes. Add the asparagus and potatoes and cook for another 5 minutes until the asparagus is cooked through.

2. Add the broth, salt, herbs, cayenne and black pepper. Simmer until the potatoes are tender. About 10 minutes.

3. In a blender or food processor, puree the soup in batches. Serve with a drizzle of olive oil if desired.

Recipe and photograph by Laura Flowers.
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Flax Seed Vegan Cornbread

I'm packing for one week of happy warm sun and one week of freezing miserable rainy cold. Austin, Texas for vacation then back to Coeur d’Alene, Idaho to finish that too long real estate course.

Well, I’m supposed to be packing. Instead, I’m thinking sad thoughts as I sit here with a cup of steamy fragrant Japanese tea. Poor Japan, my heart goes out to them. I can’t even imagine an 8.9 magnitude earthquake. I think back to my college geology courses and remember how many thousands of times more powerful an 8.9 quake would be than anything I can comprehend.

My cousin Shea, on her way to Taipei is at the Hokkaido airport right now. They were diverted from landing in Tokyo and ended up sitting for 9 hours in a parked airplane. She’s safe and probably bored out of her mind, but what a surreal experience for a 22-year-old.

Some time ago, I realized we really are a sum of its parts. Connected to each other by our planet. Never truly separated. Global took on a more personal meaning and I became more empathetic.

Maybe this new generation is smarter than mine, more aware of this concept. Take for instance this cornbread. Created by 11-year-old Dana Sly, who wants to eat vegan! When I was eleven I was riding my bike all over town and wondering if dinner would be at McDonald’s. I think the only cooking I did back then, was warming a package of Ramen Noodle Soup on the stove. Which I also happened to survive on during college.

Maybe I’m finally getting smarter myself, more caring, but if I am it’s because I’m learning from intelligent kids, blogger friends from all over the world, and more information to be had then ever via the internet. All to be absorbed and questioned piece-by-piece.

For now, I’ll shake my head in awe and keep on learning.

Flax Seed Vegan Cornbread
Printer Version
Flax seed, used as a substitute for egg, gives this cornbread a nice nutty flavor. I liked it quite well.

2 tablespoons ground flax seeds
6 tablespoons water
1 cup all-purpose flour
1 cup cornmeal
1/4 cup sugar
4 teaspoons baking powder
3/4 teaspoon table salt
1 cup soymilk (I used almond milk)
1/4 cup canola oil

1. Preheat oven to 425°F Spray 8-inch-square baking dish with nonstick cooking spray.

2. Bring the water to a boil in a small saucepan. Add the ground flax seed; reduce the heat to medium-low, and simmer the ground flax seed in the water for 3 minutes or until thickened, stirring occasionally. Set aside.

3. In a medium bowl, whisk together the flour, cornmeal, sugar, baking powder, and salt until well-combined. Add the ground flax seed mixture, soy milk, and canola oil to the flour mixture. Beat just until smooth (do not overbeat.)

4. Turn into prepared baking pan. Bake for 20 to 25 minutes, or until a toothpick inserted in the middle comes out clean. Cool on wire rack 10 minutes; invert cornbread onto wire rack, then turn right side up and continue to cool until warm, about 10 minutes longer.

Recipe created by Dana Sly. Found on Food.com. Picture by Laura Flowers.
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Spicy Smoky Red Beans and Garlic Brown Rice, Vegetarian Style

Just because I’m in the middle of freezing cold Idaho doesn’t mean I can’t celebrate Mardi Gras. Well, ok it does. Though I can still enjoy a big bowl of healthy red beans and rice at home.

I don’t think you’ll miss the ham hocks in this recipe. It’s beautifully smoky without it, with lots of spice and flavor.

Spicy Smoky Red Beans and Garlic Brown Rice, Vegetarian Style
Printer Version Both Recipes
I used canned beans. If you prefer, soak 1 pound of dry red kidney beans over night in a large pot of water. Strain and rinse before using. At the end of cooking time, you’ll need a food processor or blender to puree part of the beans.

2 tablespoons olive oil
1 onion, diced
4 to 5 ribs celery, diced
1 large green bell pepper, diced
4 cloves garlic, minced
1 tablespoon adobo sauce from a small can of chipotle peppers in adobo sauce
1 to 2 canned chipotle peppers in adobo sauce, chopped very fine (two will be spicy)
2 teaspoons thyme
1 teaspoon oregano
1/4 teaspoon cumin
1 teaspoon liquid smoke (found in the spice aisle)
12 ounce Corona Beer (Or other similar style beer)
2 teaspoons Tabasco sauce
2 to 3 bay leaves (3 if small)
4 (15.25 ounce) cans red kidney beans, strained and rinsed
1/2 teaspoon ground black pepper
1 to 1 1/2 teaspoons salt, to taste
Cooked rice, recipe below

1. In a large pot, heat the oil over medium high heat. Add the onion, celery, and bell pepper. Cook until vegetables are softened. Add garlic and cook for 1 minute until fragrant.

2. Add the adobo sauce, chopped chipotle peppers, thyme, oregano, cumin and liquid smoke. Cook for 2 minutes. Add the beer, Tabasco sauce, bay leaves and kidney beans. Bring to a simmer, lower heat to continue to simmer and cook for 45 minutes.

3. Add the pepper and salt. Puree 1 heaping cup of the bean mixture and return it to the pot. Stir and serve beans over rice.

Garlic Brown Rice
This recipe is written for a rice cooker. I prefer a fuzzy logic type myself. They make the best brown rice ever. You'll only get about four servings out of this, so feel free to double the recipe if you need.

1 ½ cups brown rice (or 2 rice cooker cups)
1 tablespoon unsalted butter or soy butter for Vegan
Scant 1 teaspoon coarse sea salt
½ teaspoon garlic powder
½ teaspoon onion powder
Water

1. Place the rice in a rice cooker bowl and cover with water and stir. Pour off most of the water into the sink leaving the rice in the bowl. Repeat two more times. This cleans the rice.

2. Fill bowl with water to the two cup brown rice mark. Add the butter, salt, garlic powder and onion powder. Place the bowl in the slow cooker and select brown rice if you have the option. Set aside for the casserole.

Recipes and picture by Laura Flowers.
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Tom Kha, Thai Coconut Soup for National Homemade Soup Day

Did you know its National Homemade Soup Day? That’s ok, I didn’t either. Not until a Facebook Vegas photographer friend brought it up today.

Without Facebook how would I get word of all these silly little days? Ooo I wonder what we’re celebrating tomorrow? National Ding Dong Day? Nah. I couldn’t get that lucky.

This Thai soup can be vegan, it can be vegetarian, you can even make a shrimp or chicken version. It’s totally adaptable to your own preferences.

Tom Kha, Thai Coconut Soup
Printer Version
Lemongrass and lime leaves are often found by the other small packages of fresh herbs in grocery stores, but if you can’t find them try an organic market. Shrimp and chicken adaptations below.

4 cups vegetable (or chicken) broth
2 cloves garlic, crushed
2 dried Thai or other hot chiles, split lengthwise
1 (2-inch) piece fresh ginger, peeled and thinly sliced
1 package lemongrass, ends trimmed
1/2 package lime leaves
2 teaspoons light brown sugar
1 (13.5 ounce) can coconut milk
2 cups sliced mushrooms
1/2 red bell pepper, cut into slivers
12 ounces extra firm tofu, cut into 1/2-inch dices
2 tablespoons fish sauce or soy sauce for vegan
1 to 2 tablespoons white vinegar, to taste
Salt and freshly ground black pepper
Garnishes, below

In a saucepan, combine the broth, garlic, chiles, ginger, 1/2 a package of lemongrass and 1/4 package of lime leaves and bring to a boil. Reduce heat to medium and simmer for 15 minutes to allow flavors to blend.

Strain the mixture through a fine sieve into a bowl. Discard the solids and return the liquid to the saucepan. Stir in the sugar, coconut milk, mushrooms, bell pepper, tofu, fish sauce (or soy sauce for vegan), 1/4 package of lime leaves and the rest of the lemon grass.

Simmer 15 minutes. Add the vinegar, salt and pepper to taste. Ladle the soup into bowls and garnish with bean sprouts, cilantro and Chili Garlic Sauce as desired. Do not eat lemongrass or lime leaves.

Prep time 15 minutes. Cook time 30 minutes.

Garnishes
Bean sprouts
Chopped Cilantro
Bottled Chili Garlic Sauce

Notes:
For shrimp version: During the last 5 minutes of cooking time add a pound of raw shrimp and simmer until pink.

For chicken version: Add a pound of cooked and shredded chicken during the last 5 minutes of cooking time.

Recipe and photograph by Laura Flowers.

Garlic Tomato Hummus with Grilled Pita Wedges

What? I forgot to share my favorite hummus recipe? I’m so ashamed of my procrastination. Or maybe it’s my senility. Can one be senile at thirty-four?

I even have a picture. A two-year-old image from those early food styling attempts. Ok, I’m still attempting I admit it.

I think what happened is I wrote a different hummus recipe for Newman’s Own about the time I wanted to post this one. Obviously, I then became confused and forgot to share. It wouldn’t be the first time!

So, without any further convoluted ramblings here’s that long overdo much loved hummus recipe. Tomato paste gives it a nice full mouth richness and the garlic, lemon juice and cayenne make me never want to stop slathering thick layers of this yummy bean spread over charred pita wedges with sweet red pepper slices on the side.

Missy, where are my cane and keys? I need to buy more garbanzo beans!

Garlic Tomato Hummus with Grilled Pita Wedges
Printer Version
With a food processor, homemade hummus is five minutes of prep away. Well, five minutes and an hour in the fridge!

1 (15.5 ounce) can garbanzo beans
3 tablespoons roasted sesame tahini (typically found by the peanut butter)
3 tablespoons water
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 to 2 cloves garlic (use one if large)
1 tablespoon good quality tomato paste from a tube
1/2 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon cayenne pepper

Rinse garbanzo beans until the foam is gone; strain well. Place beans into a food processor bowl. Add the rest of the ingredients and puree until smooth, scraping the bowl as needed.

For better flavor, please give this hummus some time to meld together by covering and refrigerating for an hour or more before serving.

Makes about 1 1/2 cups.

Grilled Pita Wedges
1 package whole wheat or regular pitas

Heat the grill to medium and warm the pitas directly on the grill until light grill marks form, about a minute or less. Turn over and repeat. Remove the pitas from the grill and cut into wedges. Serve with hummus.

Other Dipping Device Ideas
Pita Chips
Sliced sweet pepper strips
Baby carrots
Celery sticks
Broccoli
Cucumber sticks

Zucchini rounds
Sun dried tomatoes
Olives

Recipe and photograph by Laura Flowers.

Oven Roasted Garlic Brussels Sprouts

You need this Brussels sprout recipe in your life. Wait, stop! Don’t run away. I’m serious. When these odorous little vegetables are roasted with garlic and olive oil they turn into creamy umami heaven.

If you don’t already love Brussels sprouts please make this dish. You'll love me for it.

Oven Roasted Garlic Brussels Sprouts
Printer Version
I wrote the recipe for 2 lbs of Brussels sprouts, as that’s the size of the Costco bag. You can easily reduce or increase the amount, just use an appropriately sized baking dish.

2 lb Brussels sprouts, trimmed and halved (quartered if large)
5 cloves garlic, minced fine or pressed through a garlic press
1/2 cup water
2 tablespoons extra-virgin olive oil
1/2 teaspoon sea salt
1/2 teaspoon black pepper

Move oven rack to the upper third and preheat to 425 degrees.

In a 9x13 inch baking dish, toss together Brussels sprouts, garlic, water, oil, salt and pepper and spread out in a single layer.

Bake for 40-50 minutes until caramelized to taste, tossing once about 25 minutes into cooking time. Remove from oven and toss Brussels sprouts in the pan scraping up brown bits into the sprouts.

Recipe & photograph by Laura Flowers.

Vegetable Fried Brown Rice

Healthy and easy, this is one of the most asked for meals around here. I’m always happy to oblige the request, since it means a simple night of cooking for me!

Just be sure to fire up your rice cooker ahead of time.

Vegetable Fried Brown Rice
Printer Version

Rice Prep
If you like to eat a lot of brown rice, you might want to consider buying a fuzzy logic rice cooker. They make brown rice as soft and fluffy as the less healthy white variety.

4 rice cooker cups (3/4 cups each) medium grain brown rice
Water
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon hot pepper sesame oil

1. Place the rice in a rice cooker and cover with water. Swish around a couple times and drain out most of the water. Refill and repeat 2 more times.

2. Fill the water to the 4 cup mark on the rice cooker. Add the rest of the ingredients and stir to combine. Hit the start button.

Note: If you don't have a rice cooker, cook rice according to package directions adding in the rest of the rice prep ingredients to flavor.

Fried Rice
1 recipe cooked brown rice
2 eggs w 1/2 teaspoon hot pepper sesame oil
2 tablespoons light colored oil
1 large onion, diced
1 large carrot, cut into thin quarters
1 cup frozen super sweet white corn
1/4 cup soy sauce
1/2 teaspoon salt
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
2 teaspoons sesame oil
1 cup frozen petite peas
Hot pepper sesame oil to taste

1. Mix eggs with 1/2 teaspoon hot pepper oil. Scramble in a small skillet, chop eggs into small pieces and set aside.

2. In a very large skillet heat the oil over high heat and add the onion, carrot, corn and salt. Sauté until nearly softened. Add the soy sauce and soften the rest of the way. Stir in onion powder, garlic powder, pepper and sesame oil.

3. Add the rice and cook stirring and flipping occasionally until fried and coated. Stir in frozen peas and eggs and cook until peas are warmed through. Taste and add more hot pepper sesame oil, regular sesame oil and/or soy sauce as needed.

Note: This recipe makes enough rice to feed about 8 people. Feel free to cut it in half for a smaller amount. For a vegan version leave out the egg.

Recipe and photograph by Laura Flowers.

Spicy Vegetarian Tortilla Soup & Giveaway

I’ve been shooting food from dawn until dusk today. Never mind that dawn began about 7am and dusk hit at 3pm. When the heck did I move to Alaska? Please tell me this isn’t part of global warming.

Hello Texas people! Anyone willing to adopt me? I cook. I’m typically a happy fun person. I just can’t stand another dark cold winter. Sigh…

Soup helps. Steaming, spicy, colorful tortilla soup somehow makes life bearable when the weather is black and gloomy. It makes the day a little less dreary with steamy flavorful bites. It’s my comfort, at least until my Texas dream family adopts me.

Speaking of soup, last week was split pea soup week and my local lentil people sent me a giveaway box with a tasty secret split pea soup recipe. To sweeten the deal, I’ve added a jar of tangy beautiful Knapweed honey from the pristine Northern Idaho forest. Just tell me what your favorite winter comfort food is and these goodies might be yours.

Friday the random number generator thingy will spit out a winner. If you don’t have a blog contact, leave me an email address so I can contact you.

Spicy Vegetarian Tortilla Soup
Printer Version
Holy yum Batman! This is my new go to tortilla soup recipe.

2 tablespoons ground cumin

2 teaspoons sweet paprika

2 teaspoons chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried oregano

1 teaspoon coriander
1 1/2 teaspoons salt
1/2 teaspoon black pepper
3 tablespoons light colored oil
1 large onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 (4 ounce) can diced mild green chiles, drained
2 (10 ounce) cans RoTel Diced Tomatoes with Lime & Cilantro 

1 (15 ounce) can whole kernel corn, drained
2 (32 ounce) containers Swanson Organic Vegetable Broth

2 (15 ounce) cans black beans, drained and rinsed
Juice of 1/2 a lime

1. In a small bowl mix together cumin, sweet paprika, chili powder, garlic powder, onion powder, oregano, coriander, salt and black pepper. Set aside.

2. In a large pot heat the oil over medium high. Add the onions and bell peppers. Sauté until soft, stirring occasionally. Add the spices and garlic; cook for 2 minutes.

3. Add the green chile peppers, RoTel, corn and vegetable broth. Cook until warmed through. Add the black beans and cook for 2 minutes before serving. Squeeze in lime juice. Serve in bowls and garnish as desired.

Garnish Ideas

Tortilla chips

Shredded Cheddar, Mexican blend or Cotija cheese
Diced Avocado

Chopped cilantro

Sour Cream

Hot Sauce

Recipe and photograph by Laura Flowers.

Vegetarian Tortilla Soup

It was cloudy and rainy today and I wanted soup. Vegetarian tortilla soup specifically. Though this soup may be vegetarian don’t let that scare you away. It has all the flavor of the real thing.

The ingredient list looks long, but most of its spices. Which is why it tastes like the real thing. It took me about half an hour to throw this meal together even with stopping frequently to taste and add things. So I know you’ll be able to knock it out in no time.

Vegetarian Tortilla Soup Printer Version
If you want a vegan version you know what to do about garnish changes.

2 tablespoons ground cumin
2 tablespoons vegetable oil
1 (1 pound) package frozen pepper and onion stir fry mix
3 cloves garlic, minced
1 (28 ounce) can crushed tomatoes
1 (4 ounce) can mild chopped green chile peppers, drained
7 cups water
4 cubes Celifibr Chicken Bouillon Poulet (These are vegan and can be found at your Co-Op or Whole Foods)
2 teaspoons paprika
2 teaspoons chili powder
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried oregano
1 teaspoon coriander
1 (15 ounce) can whole kernel corn, drained
1 (15 ounce) can black beans, drained and rinsed (If you like beans add an extra can)
Salt and pepper to taste

Garnish
Tortilla chips
Shredded Cheddar cheese or Mexican blend cheese (I forgot to add it in the picture. Oops!)
Diced Avocado
Chopped cilantro
Sour Cream
Hot Sauce

1. In a large pot heat the cumin until fragrant over medium high heat. Stir in the oil and add the frozen peppers and onions. Season with salt and pepper. Turn heat to high and cook until vegetables are softened and fragrant. About 5 minutes. Add minced garlic and cook for another minute.

2. Add the crushed tomatoes, mild chopped green chile peppers, water, Celifibr Chicken Bouillon Poulet cubes, paprika, chili powder, garlic powder, onion powder, dried oregano and coriander. Bring to a high simmer and cook for 10 minutes or until heated through.

3. Add the corn and beans and cook for 5 more minutes. Season with salt and pepper to taste. Ladle into bowls and garnish as desired.

Recipe & photograph by Laura Flowers.

Rainbow Chard, Carrot and Cannelloni Soup

Food poising is horrible and I’ve been coping it all weekend. If it ever goes away I promise only to eat healthy things like this wonderful summer chard soup. Well, at least until I forget I how bad food poisoning is.

I’m not sure if it was the old pizza, or eating off trays that had been out for hours at an art walk. Either way, never ever again will I eat old food.

Rainbow Chard, Carrot and Cannelloni Soup Printer Version
My CSA box this week had rainbow chard and carrots in it. It made fantastic rich vegetable soup. I think I’m starting to feel better already.

¼ cup olive oil
3 carrots, peeled, sliced long ways and cut into half moons
1 onion, diced
½ teaspoon salt
8 cups hot tap water
2 cubes Celifibr Chicken Bouillon Poulet (Vegetarian bouillon cubes, found in Co-Ops or Whole Foods)
2 cubes Celifibr Vegetables Medley Bouillon Legumes (found in same place as above)
1 teaspoon dried parsley
½ teaspoon dried oregano
½ teaspoon dried basil
2 (15 ounce) cans cannelloni beans, drained and rinsed
1 (14.5 ounce) can fire roasted diced tomatoes with garlic
1 small bunch rainbow chard chopped into bite size pieces, stems and leaves
Freshly cracked pepper, to taste
Freshly grated Parmesan Reggiano for garnish

1. Warm olive oil in a large pot over medium high heat. Add the carrots, onions and salt and cook until the vegetables are tender stirring occasionally.

2. Add the hot water, chicken bouillon, vegetable bouillon, parsley, oregano and basil. Bring to a simmer.

3. Next, add the beans, can of tomatoes, rainbow chard and lots of freshly cracked pepper to taste. Bring to a simmer and cook for about 10 minutes, or until chard is tender.

4. Spoon into bowls and garnish with Parmesan cheese.

Vegan Version: Leave off Parmesan garnish.

Recipe & photograph by Laura Flowers.