Artichoke Broth Ingredients
Peelings from 1 pound Artichokes
1 whole star anise
10 coriander seeds
10 whole peppercorns
½ cinnamon stick
1 inch of ginger, sliced into ¼ thick coins
4 cups of water
2 tablespoons olive oil
2 tablespoons butter
1 large white onion, rough chop
1 leek (white & light green parts), rough chop
4 cloves garlic, rough chop
2 celery stalks, rough chop
1 pound artichokes, sliced into ¼ thick coins
4 cups vegetable stock
1 small pear (bosc suggested), or apple
1. Scrub the artichokes well and peel them, retaining the peels for the broth
2. Combine all Broth ingredients in a small pot, bring to a boil, cover and simmer for 20 minutes.
3. Collect the broth by draining it well through a fine mesh sieve, and pressing to get out all the liquid. About two cups of broth should be left.
4. In a large soup pot heat oil and butter. Add onion, leek, shallot, garlic and celery. Sauté until onions soften, do not allow browning. Add artichokes and sauté for another few minutes.
5. Add artichoke broth to soup pot, and enough additional vegetable stock to just cover vegetables. Bring to a boil, cover and simmer for 30 minutes or until artichokes are easily pierced with a fork-tender.
6. Puree soup with a stick blender in the pot, or in batches in a regular blender. Taste and adjust seasonings, adding water to thin soup if desired.
7. Serve soup with a garnish of small diced pear (or apple) and a few drops of truffle oil.
Ingredients (serves 6)
1 small head of cauliflower, in 1/2 inch dice (or 1 LB cauliflower and 1 LB broccoli)
1 box of Manicotti noodles (or large shells)
2 tablespoons Olive oil
6-8 cloves garlic, minced
1-2 teaspoons dried thyme
1-2 tablespoons anchovy paste
1 teaspoon dried chilies flakes
12 ounces Ricotta cheese (lowfat is fine)
1/2 cup grated Parmesan cheese
1/2 cup packed fresh basil leaves, rough chop (or parsley)
2 cups Marinara
1 tablespoon Red Wine Vinegar
4 ounces shredded mozzarella cheese (lowfat is fine)
1. Boil the chopped cauliflower in a large pot of salted water for 5-6 minutes.
2. Heat oil in a large sauté pan. Sauté garlic, thyme, anchovy paste and chilies for a few minutes.
3. Lift the cooked veggies with a large strainer spoon out of the water and place directly into the garlic mixture, reserving the cooking water to make the noodles.
4. Prepare the noodles as directed on the package in the veggie water, or use a new pot of water if preferred.
5. Stir veggies and garlic together. Add 1/4 cup of cooking water if needed. Cover and cook on low for 15 minutes, stirring occasionally. Remove lid and cook for another 5 minutes to dry a bit, then use a potato masher to crush the vegetables. Season to taste with salt and pepper, allow to cool. Mix in 1/2 of the Ricotta, half the Parmesan, and the chopped basil.
6. Combine one cup of Marinara with vinegar and spread on the bottom of a lasagna pan or baking dish.
7. Spoon the cooled veggie mixture into the Manicotti noodles, placing them in a single layer on top of the sauce.
8. Combine remaining Marinara with remaining Ricotta and Parmesan, and spoon over top of the stuffed noodles. Then sprinkle on the Mozzarella.
9. Bake in a 400 degree oven for 30 minutes, until top is golden and bubbling.
1/2 pound of Brussels Sprouts
1 small bunch of Kale, tough stems removed
1 cup chopped fresh or dried fruit – apple, dried cranberries, orange slices,
1/2 cup chopped and toasted nuts (suggest sliced Almonds)
Grated Parmesan or Pecorino Romano
3 Tbs White Wine Vinegar
6 Tbs Olive Oil
1 Tsp Dijon Mustard
Salt and Pepper to taste
Slice the sprouts and kale into thin ribbons
Whisk dressing and pour over greens to marinate for 10-20 mins.
Chop the fruit, and toast the nuts.
Serve the marinated greens topped with fruit, nuts and a generous sprinkle of cheese
At this time of year Winter Squash seems to find its way into every meal of the day, with it’s sweet beta-carotene goodness (packed with vitamins A and C) what’s not to love! Pancakes are an easy and hearty way to start the day, and the recipe is so forgiving that you can leave out the egg, baking soda/powder and salt - they just won’t be as fluffy.
Ingredients (serves 4)
1 cup Pumpkin Puree
1 cup Milk (any kind you prefer, including Almond)
1 tsp Baking Soda
2 tsp Baking Powder
1/2 tsp Salt
3 Tbs Brown Sugar (completely optional – I usually leave out)
1/2 tsp Nutmeg
1 Tbs ground Cinnamon (or sub Pumpkin Spice for both Nutmeg and Cinnamon)
2 cups Flour (use white, wheat or gluten free substitute – or a combination)
1. Holding the flour for last, whisk together all the ingredients until very well combined.
2. Add the flour, and continue whisking, but do not over-mix at this point.
3. Heat up a roomy frying pan, adding just enough butter or vegetable oil in the pan to keep pancakes from sticking.
4. Make pancakes in batches as you prefer – large or small silver dollar size.
5. Enjoy with syrup or without – the pumpkin is sweet!
High Protein Option: Sub out 1 cup of flour for 2 scoops of your favorite vanilla-flavored protein powder, 1/3 cup of ground flax seeds, and 1/3 cup ground chia seeds.
Ingredients (4 servings):
1 pound of Jerusalem Artichokes (Sunchokes)
2 tablespoons Olive Oil
2-3 cloves of Garlic, sliced thin
3-4 Bay Leaves
1/4 cup White Wine Vinegar
1/2 cup Veggie Broth (or chicken)
Salt and Pepper to taste
1. Scrub the artichokes well, or peel them if you prefer, and saute in olive oil for 6-8 minutes until they start to brown slightly on several sides.
2. Add the leaves and garlic, saute briefly to coat in oil, then add vinegar.
3. Add broth and season to taste, bring to a boil then cover tightly and reduce to a simmer.
4. Let the chokes simmer for about 20 minutes, shaking the pan every few minutes to prevent sticking, until they are very soft and cooked through.
5. Discard leaves and serve promptly.
Ingredients: (serves 4)
3-4 cups of 1/2 inch peeled and diced Winter Squash (Butternut, or any type on hand)
Sage – either 1 tablespoon minced fresh, or 1 teaspoon dried
1 cup of Quinoa (or try Earthly Choice Heritage Blend)
1 small Onion, small dice
1-2 cloves of Garlic, minced
1 bunch of Kale (or any green on hand), shredded
4 tablespoons grated Parmesan Cheese
1. Toss diced Squash with a drizzle of Olive Oil, salt, pepper and sage. Spread out on a sheet pan and roast in a 400 degree oven for about 20 minutes, or until fork tender.
2. Prepare Grains as directed – usually combining 1 cups of grain with 1 1/2 or 2 cups of water (or broth) and simmer in a covered pan for about 20 minutes.
3. Heat 1-2 tablespoons of olive oil in a pan and saute onion and garlic until translucent, add greens and cook until soft.
4. Prepare either one 1 1/2 quart small casserole dish, or four 7-oz ramekins, with cooking spray.
5. Combine cooked squash, sauteed greens, grains and parmesan. Taste and adjust seasonings.
6. Press the squash mixture down into the baking dish (or dishes), and bake for 20 minutes.
7. Remove from oven and invert onto a serving plate, or individual plates.
As winter approaches making our favorite soup and stew recipes is like visiting with old friends. There are so many variations of this dish, feel free to add your own touches!
2 pounds Beef Brisket, in 5-6 large chunks
1/4 pound thick cut Bacon, slice into 1 inch sections
1 quart Beef Stock (suggest low sodium)
1 Bay leaf
2 tsp dry herbs of your choice - suggest Thyme, Sage & Marjoram
Fresh ground Pepper to taste
1 pound of Beets (3 large to medium), trimmed and peeled
1 large Onion, small dice
1/2 head Cabbage (suggest Savoy), shredded
2-3 Leeks, white and light green parts, small chop
2-4 TBS Wine Vinegar (red or white)
1. In a soup pot combine Brisket, Bacon, Broth, Herbs and Pepper to taste. Add enough water to cover the Brisket by one inch. Simmer covered for 3 hours, or until beef can easily broken into chunks with the back of a ladle.
2. Cut Beets in half, drizzle with in olive oil, and sprinkle with salt and pepper. Wrap in foil and roast in a 375 degree oven for 40 minutes, or until fork tender. Cool and dice.
3. Lift chunks of beef from broth. Discard bay leaf. Strain soup and allow to cool so that you can skim the fat.
4. Shred beef with two forks and return to soup pot along with the skimmed broth, diced beets, onion, cabbage and leeks. Simmer together for 20 minutes.
5. Finish soup with wine vinegar, salt and pepper to taste.
Serving Suggestion: Top with a dollop of sour cream and a sprinkle of fresh dill.