Tuscan Vegetable Soup (Vegan Option)

I am not a bean fan but I know I need the protein.  I love this soup because you can mash half or all of the beans so it becomes part of the broth. I also put Nutritional Yeast instead of Parmesan for me.

Ingredients

• 1 (15-ounce) can low-sodium canellini beans, drained and rinsed

• 1 tablespoon olive oil

• ½ large onion, diced (about 1 cup)

• 2 carrots, diced (about ½ cup)

• 2 stalks celery, diced, (about ½ cup)

• 1 small zucchini, diced (about 1½ cups)

• 1 clove garlic, minced

• 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)

• 2 teaspoons chopped fresh sage leaves (or ½ teaspoon dried)

• ½ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 32 ounces low-sodium chicken broth or vegetable broth

• 1 (14.5-ounce) can no salt added diced tomatoes

• 2 cups chopped baby spinach leaves

• ⅓ cup freshly grated Parmesan, optional

Directions

In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, ½ teaspoon of salt and ¼ teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.

Serve topped with Parmesan, if desired.

Family Favorite - Italian Red Lentil Soup

Whenever my family isn't feeling well and I don't have time to make homemade chicken noodle soup, this is my go to soup. It is quick and easy and so delicious!

Ingredients

• 1/4 cup chopped yellow onion

• 2 large cloves garlic, peeled & finely chopped (I prefer to use a garlic press)

• 2 tablespoons extra-virgin olive oil

• 6 cups water

• 3/4 cup diced carrot

• 1 cup red lentils, rinsed & drained

• 2 teaspoons sea salt

• 2 tablespoons small pasta shapes (for gluten free use quinoa or white basmati rice)

• 2 tablespoons chopped parsley

Directions

In a large sauce pot, saute the onion and garlic in the olive oil over low/medium heat until the onion becomes translucent.  Pour in the water, cover and bring to a boil.  Stir in the carrots, lentils, and salt and simmer partially covered over moderate heat for 10 minutes.  Stir in the pasta and continue to cook an additional 10 to 15 minutes until creamy.  Remove from heat.  Stir in parsley until well combined.  

My guys add hot sauce for a little kick.

No voice....no problem! - 10 Spice Soup

I did a pop up shop this weekend and after a 15 hour day backed up to a 9 hour day I totally lost my voice.  I adapted this soup from the Oh She Glows cookbook. This soup always hits the spot with its creamy broth and smokey kick. It is a personal as well as a family favorite. I am not a bean fan (I know shocking & tough being a vegan) therefore I only use half a can.

Ingredients

• 3/4 cup raw cashews, soaked for 4 hours or overnight, drained & rinsed

• 6 cups vegetable broth (1 cup reserved for the cashew cream)

• 1 tablespoon extra-virgin olive oil

• 2 large cloves garlic, minced

• 1 medium onion, diced

• 3 medium carrots, peeled and chopped carrots

• 1 red bell pepper, chopped

• 1 white yam, chopped

• 3 stalks celery, chopped

• 1 (28-ounce) can fire-roasted diced tomatoes, with their juices

• 2 tablespoons 10-Spice Mix, to taste

• salt & pepper, to taste

• 2 bay leaves

• few handfuls of torn kale or spinach

• 1 (15-ounce) can chickpeas, drained and rinsed

Homemade 10-Spice Mix (makes 1/2 cup)

• 2 tablespoons smoked paprika

• 1 tablespoon garlic powder

• 1 tablespoon dried oregano

• 1 tablespoon onion powder

• 1 tablespoon dried basil

• 2 teaspoons dried thyme

• 1 1/2 teaspoons freshly ground black pepper

• 1 1/2 teaspoons fine grain sea salt

• 1 teaspoon white pepper (optional)

• 1 teaspoon cayenne pepper

Directions

In a blender, combine the soaked and drained cashews with 1 cup of vegetable broth and blend on the highest speed until smooth. Set aside.

In a large pot, heat the oil over low/medium heat. Add the onion and season with salt and sweat for 5 to 10 minutes, or until the onion is translucent. Add garlic and stir for about 1 minute.

Add the carrots, bell pepper, potato, celery, and diced tomatoes with their juices, the remaining 5 cups broth, and 10-Spice Mix and the cashew cream mixture. Stir well to combine. Bring the mixture to a boil and then reduce the heat to medium-low. Add bay leaves. Season with salt and black pepper.

Simmer the soup uncovered for at least 20 minutes, stirring occasionally, until the vegetables are tender. During the last 5 minutes of cooking, remove the bay leaves and stir in the kale or spinach and drained beans.

Cashew (Coconut and/or Hemp) Coffee Creamer

The smell of coffee embraces my soul.  As a child I woke up to the smell of coffee and the sight of my parents enjoying their morning cup together; my dad reading the paper and my mom studying the bible in our “new room” (the room my dad added on to my childhood home).  

I remember the first time my dad let me have a a sip of his coffee. I remember my first very own cup at my grandparents house which was mostly sugar and milk but I felt like such a big girl.  It was creamy and sweet and so good. 

When my dad would get home from school, he was a science teacher, counselor and track coach, I loved making him a cup of instant coffee before he left for his night job as an adult teacher.  I had read that too much caffeine was bad for you so instead of using two heaping scoops I used barely one.  To this day I can still see my father taking a sip and the distaste look on his face.  When I explained what I did he said, “That is very sweet little girl but it tastes horrible.”  My passion for health was apparent even back then. 

My coffee palate has evolved since then. I  literally fell in love with my husband over coffee. We would meet for coffee as just friends and it grew from there.  I now wake up to my husband making me the perfect pour over.

One of the hardest parts for me going vegan was giving up half and half in my coffee. I did not like any of the store bought vegan creamers. They didn't stay "up" in my coffee and I did not like the after taste.  After experimenting with many different recipes here is my perfect "half and half"

Note:

I recently replaced the coconut completely with hemp seeds and wow delicious stays up and no saturated fat from the coconut but have also made without hemp for years and always loved and then added the hemp and delicious. Try it all three ways see which you like best.

ingredients

• 1 cup raw cashews, soaked overnight then drained and rinsed

• 2 cups filtered water

• 1/3 of a can of small coconut cream or 1/4 cup well blended coconut milk from can and /or 1/4 cup raw hemp seeds

• pinch sea salt

• optional: flavoring: pure vanilla bean, vanilla extract, almond extract

Directions

Place all ingredients in a high speed blender except your optional flavoring and blend on high until smooth (you may need to add more water if the consistency seems too thick....it will thicken in the refrigerator slightly.)  Lower speed and add your flavoring.  If using a pure vanilla bean you will need to blend on high. Pour in an airtight container and store in the refrigerator.  Lasts about a week.