Carrot ginger soup and marinated bitter greens

September 28, 2009 4:02:58 PM PDT
A powerhouse soup and salad meal that's high in protein, calcium, iron and minerals.

Carrot Ginger Soup
This nondairy soup is surprisingly easy to make and is big on taste. A handheld blender is perfect for pureeing soups and require less cleanup than a food processor. When possible, prepare soups a day in advance to allow the flavors to blend. Then simply reheat, garnish and serve.

Serves 4

Ingredients:

  • 2 tablespoons grapeseed oil
  • 1 onion, chopped
  • 1 tablespoon grated fresh ginger
  • 4 cups chopped carrots
  • ½ cup rolled oats
  • ½ cup orange juice (preferably freshly squeezed)
  • Water or vegetable stock
  • 3 tablespoons mellow white miso
  • Chopped fresh parsley for garnish
Method:
  1. In large pot over medium heat, sauté onion and ginger in oil 3 minutes. Add carrots, oats, orange juice and enough water or stock to just cover carrots. Bring to boil, reduce heat, cover and let simmer until carrots are soft (about 20 minutes). Turn off heat and puree with handheld blender. In small bowl, dissolve miso in ½ cup room-temperature water and stir into soup. Garnish with parsley and serve.
Marinated Bitter Greens
This green leaf salad marinates in its dressing just long enough to slightly wilt the greens, making them less bitter and easier to digest. The acidity of the apple cider vinegar helps this process and adds the perfect to Fall's sweet squashes and fruits. For an extra-special touch, garnish with pomegranate seeds.

Serves 4

Ingredients:

  • 4 cups chopped fall salad greens (try watercress, endive, radicchio and romaine lettuce)
Marinade:
  • 1 shallot, minced
  • 2 tablespoons apple cider vinegar
  • 4 teaspoons brown rice syrup
  • 2 tablespoons maple or honey mustard
  • ½ teaspoon Bragg Liquid Aminos
  • 3 tablespoons toasted sesame oil
  • ¼ cup canola oil
Method:
  1. Place mixed greens in large bowl. Whisk together marinade ingredients either by hand or with handheld blender. Pour marinade over greens, toss to coat and set aside 10 minutes. Toss again, transfer greens to salad bowl or individual plates and serve.
Apple Crisp
A guilt-free version of an all-time favorite! To make the topping gluten-free, use brown rice flour instead of whole wheat and substitute chopped nuts for the oats.

Serves 8-10

Ingredients:

Filling:

  • 12 apples (peeled, unpeeled or both), cored and sliced
  • ¼ cup maple syrup
  • 2 teaspoons ground cinnamon
  • 1/3 cup dried currants
  • 1 tablespoon whole wheat pastry flour or brown rice flour
Topping:
  • 2 cups rolled oats
  • 1 cup whole wheat flour or brown rice flour
  • ½ cup chopped walnuts
  • 1 tablespoon ground cinnamon
  • ½ cup maple syrup
  • ½ cup canola oil
Method:
  1. Preheat oven to 375ºF.

  2. To prepare filling, place apples in large bowl. Fold in syrup, cinnamon and currants. Sprinkle on flour and gently fold until combined. Spread mixture into 9X12-inch casserole.

  3. To make topping, use the same mixing bowl and combine oats, flour, nuts and cinnamon. In separate bowl, whisk together syrup and oil, add to dry ingredients and mix until crumbly. Spread topping evenly over apples, cover with foil and bake 30 minutes. Remove foil and bake an additional 20 minutes or until apples are cooked through. Remove from oven and serve.
About Terry Walters:
Terry is about eating clean and living well. She believes in nourishing yourself with nutrient-rich foods in a rainbow of colors and a full spectrum of tastes. Terry is about taking time to shop for, prepare, share and enjoy your meals and mealtime. She is about eating foods from living plants, not processing plants. She is about listening to your body and serving your unique being. She is about being empowered with knowledge. And most importantly, Terry is about making healthy choices that nourish our bodies, our families, our communities and our environment. One choice at a time, with intention and compassion for ourselves and our planet, we can eat clean and live well. Terry is the author of "Clean Food: A Seasonal Guide to Eating Close to the Source with More Than 200 Recipes for a Healthy and Sustainable You."
Website: http://www.eatclean.info


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