Easy Creamy Celery, Potato and Garlic soup (without the cream)

 

•        1 small head organic celery

•        1 medium red potato (wash and leave skin on)

•         2 cloves garlic*

•         ½ medium onion

•         1 lt homemade vegetable or chicken broth (if using store bought, choose low sodium)

•         Turmeric, cayenne, curry, sea salt & black pepper to taste

•         Pinch of nutmeg (optional)

•         Roughly 2 tbsp flour, corn starch or arrowroot powder

•         ¼ to ½ cup water, broth, or milk

 

Dice celery, potato, onion and garlic. In a medium sauce pan, sauté until onions and celery are glassy. Add spices and broth and simmer until potatoes and celery are soft.

 

Using and immersion blender, blend in saucepan until desired consistency. If using a regular blender or Vita-Mix, blend in two batches with centre of lid open. (cover with dish cloth or paper towel as it will splatter due to the heat)

 

Return blended soup to saucepan. Shake together ¼ to ½ cup of water (or milk) with 2 tbsp corn starch, flour or arrowroot powder and add mixture to almost boiling soup, stirring until desired thickness. Remove from heat. As an alternative to milk or water you could use coconut milk for a sweeter flavour (almost like Thai curry flavour). 

 

This vegetarian soup is a great source of potassium, vitamins A and K. The sulfur components in the garlic & onion are great for liver support and the thermogenic spices are good for boosting metabolism and keeping your body warm. It is also a good source of fibre. Celery has been known to be supportive of blood pressure regulation.

 

I served this as a light dinner accompanied by celery sticks and homemade humus for a boost of protein and more fibre. It is also very easy on the budget, the entire dinner cost less than $10.00 and feeds 4.

 

Preparation time roughly ½ hour.

Recipe created by Iris Clarke

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Quinoa & Jalapeno Corn Bread

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This is a quick and easy vegetarian option corn bread recipe. We use applesauce instead of egg and oil. The resulting corn bread is dense yet very moist, and packs an unexpected protein punch. An excellent addition to any chili or stew or even just as an afternoon snack.

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Dry Ingredients:

·        1 cup filtered water

·        ½ cup dry quinoa

·        1 cup cornmeal

·        ½ whole wheat flour (Sprouted Kamut Flour works well)

·        1 tbsp baking powder

·        1 tsp baking soda

·        ½ Himalayan sea salt

·        2 jalapeno peppers (with or without seeds and veins depending upon how spicy you like it)

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Wet Ingredients:

·        ½ ripe banana (fresh or frozen)

·        ¾ cup almond or coconut milk

·        ¼ cup maple syrup or organic honey

·        3 tbsp applesauce (this is an egg replacement)

o   Add 4 tbsp warm water and whisk until frothy

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Method:

Rinse the quinoa well, add to saucepan with water and simmer until the grains sprout and water is absorbed. (15-20 minutes). Set aside to cool while assembling the rest of the ingredients.

Prepare an 8 x 8 inch baking pan by lining it with parchment paper, cutting slits in the corners so it fits in the corners and there is a little hanging over the edge.

In a bowl, combine the cornmeal, flour, baking powder, baking soda, salt and finely chopped jalapenos.

In another blow, assemble the wet ingredients.

Combine wet and dry ingredients and then fold in the cooked quinoa.  The mixture will be somewhat thick.

Spread the mixture into the prepared baking pan and bake at 350o F for 25-30 minutes or until a toothpick is inserted and comes out clean. Let cool for at least 10 minutes. Remove from pan by simply lifting the parchment. Cut as desired and serve warm with butter (omit for vegan option).

 

The recipe was inspired by “The China Study All Star Collection", Quinoa Corn Bread by John and Mary McDougall.