By Irene Hayton

This soup is really quick and easy to put together. It makes one serving but can easily be doubled or tripled. Nori is the paper-thin sheets of seaweed used to make sushi; it can be found in health food stores and some grocery stores. For more info on the health benefits of including seaweeds such as nori in your diet, see this month’s Health Tip titled “Iodine” as well the October 2003 Health Tip titled “Sea Vegetables.”

• 1 cup (250 ml) chicken broth
• half a sheet of nori, crumbled/torn into small pieces
• 1 tablespoon (15 ml) cold water
• 1 teaspoon (5 ml) cornstarch or arrowroot powder (see Notes)
• 2 egg whites
• ¼ teaspoon (1 ml) Tamari soy sauce
• a few drops of sesame oil, to taste (see Notes)
• 1 to 2 teaspoons (5 to 10 ml) minced fresh green onion or chives

Bring the chicken broth and nori to a boil in a small saucepan. Mix together the water and cornstarch or arrowroot powder until dissolved and then stir into the broth. While stirring the broth in one direction only, slowly add the egg whites, pouring them in a slow steady stream. Add the soy sauce, sesame oil, and green onion or chives. Season to taste with unprocessed sea salt if desired. Makes 1 serving.

Notes:

• Arrowroot powder can be substituted for cornstarch for those who have sensitivities to corn. It can be used as a thickener in soups, sauces, and gravies and is available in some health food stores and grocery stores.
• Too much sesame oil can overpower the taste of the soup, so use it sparingly.

By Irene Hayton

• 1½  pounds (750 g) fresh asparagus
• 1 tablespoon (15 ml) butter or coconut oil
• 1 small onion, diced
• 1 clove garlic, minced or crushed
• 1 medium Yukon Gold potato, peeled and diced
• 3 cups (750 ml) chicken or vegetable broth
• ¼ teaspoon (1 ml) unprocessed sea salt
• 1 to 2 tablespoons (15 to 30 ml) fresh lemon juice or lemon wedges

Snap off the tough ends of the asparagus stalks and discard (or save them to use in a vegetable broth). Cut the asparagus into 1-inch pieces and set aside. Optional: Cut the tips off of 12 of the asparagus to use as a garnish. Steam them for a few minutes, just until tender, just prior to serving the soup.

In a medium saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté for 5 minutes, adding a small amount of water to prevent sticking, if necessary. Add the garlic and sauté for 1 minute more. Stir in the potato, asparagus, and broth; cover and bring to a boil, then reduce the heat to medium-low. Cover and simmer for approximately 20 minutes, until the vegetables are tender.

Transfer the soup to a blender and purée until smooth (be careful, it’ll be hot!). Return the soup to the saucepan and stir in the sea salt and the fresh lemon juice, to taste; alternatively, serve with lemon wedges and allow each person to add their own lemon juice, along with more sea salt, if desired. Garnish with steamed asparagus tips, if using. Makes approximately 5 cups/4 to 6 servings.

By Irene Hayton

You can substitute other leafy greens—such as spinach, kale or beet greens—for the Swiss chard.

• 1 tablespoon (15 ml) coconut oil or butter
• 1 large onion, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced or pressed
• 1 teaspoon (5 ml) turmeric
• 1½ teaspoons (7 ml) ground cumin
• 2 pinches cayenne
• 4 cups (1 l) vegetable broth
• 2 cups (500 ml) filtered water
• 1 cups (375 ml) red lentils, rinsed and drained
• ½ teaspoon (2 ml) ground cinnamon
• 1 teaspoon (5 ml) unprocessed sea salt
• 6 cups (1.5 ml) chopped Swiss chard, washed and stems removed, about 1 bunch

In a large saucepan over medium-low heat, melt the coconut oil. Add the onion and celery and sauté for 5 minutes, adding a small amount of water to prevent sticking, if necessary. Add the garlic, turmeric, cumin and cayenne and sauté for 1 minute more. Stir in the broth, water, lentils, cinnamon and sea salt; cover and bring to a boil, then reduce the heat to low. Cover and simmer for 25 minutes. Stir in the Swiss chard, cover and simmer for 20 minutes more. Makes approximately 6 cups/5 or 6 servings.

by Irene Hayton

• 3 teaspoons (15 ml) butter, divided
• 1 medium onion, chopped
• 4 cups (1 l) sliced fresh mushrooms (about ½ pound)
• ¾ cup (175 ml) minced fresh parsley
• 1 tablespoon (15 ml) spelt or whole wheat flour
• 2 cups (500 ml) vegetable broth
• ½ teaspoon (2 ml) unprocessed sea salt
• ⅔ cup (150 ml) plain yogurt
• ¼ cup (50 ml) light sour cream

In a large saucepan over medium-low heat, melt 2 teaspoons (10 ml) of the butter. Stir in the onion, cover with a lid slightly ajar and cook, stirring occasionally, for 5 minutes; add small amounts of water to prevent sticking if necessary. Mix in the remaining teaspoon of butter, the mushrooms and a small amount of water; cover again and continue cooking for 3 minutes, stirring occasionally. Add the parsley and cook, stirring occasionally, for 5 minutes more.

Sprinkle the flour over top and mix well. Slowly stir in the broth. Increase the heat and bring to a boil; cook, stirring for 1 minute.

Transfer the soup to a blender and puree (be careful, the soup will be hot!). Return the soup to the saucepan and, over low heat, stir in the sea salt, yogurt and sour cream. Heat through, stirring occasionally, but do not boil or the yogurt and sour cream may curdle. Makes 3 to 4 servings.

By Irene Hayton

Use smaller ‘sugar’ pumpkins, about 2 pounds, since they are sweeter and less stringy than the larger, carving pumpkins. If you can’t find sugar pumpkins, use ‘pee-wee’ or ‘baby’ pumpkins instead, which weigh about 1 pound each.

• 1 tablespoon (15 ml) coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon (5 ml) ground cumin
• 1 teaspoon (5 ml) chili powder
• 2 pounds (1 kg) pumpkin, seeded, peeled and cut into ½ inch cubes (about 4 cups)
• 4 cups (1 l) chicken broth
• ½ teaspoon (2 ml) unprocessed sea salt
• plain yogurt

Heat a large saucepan over medium-low heat. Add the onion and sauté until tender, about 5 minutes. Add the garlic, cumin, and chili powder and sauté for another minute. Add the pumpkin, broth, and sea salt. Bring to a boil, reduce the heat to low, cover and simmer, stirring occasionally, until the pumpkin is very tender, about 20 minutes.

Use a hand-held blender to puree the soup or allow it to cool and puree it in batches in a blender or food processor. Serve with a dollop of plain yogurt, if desired. Makes 4 to 6 servings.

By Irene Hayton

• 1 tablespoon (15 ml) coconut oil
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 4 cups (1 l) filtered water
• 4 cups (1 l) chicken or vegetable broth
• ¾ cup (175 ml) pot barley, rinsed and drained
• 1 bay leaf
• ½ teaspoon (2 ml) unprocessed sea salt
• 1 pound (500 g) boneless lamb, cut in bite-size pieces (about ½ inch cubes)
• 2 cups (500 ml) rutabaga, cut in bite-size pieces (about ½ inch cubes)

Heat a large saucepan over medium-low heat. Add the onion, carrots, celery, and garlic and sauté until the onions are tender, about 5 minutes. Add the water, broth, barley, bay leaf, and sea salt. Bring to a boil, reduce the heat to low, cover and simmer for 25 minutes. Add the lamb and rutabaga and simmer for another 35 minutes, until barley is tender. Remove the bay leaf before serving. Makes 8 servings.

By Irene Hayton

If possible, buy beets with the leaves attached and add the leaves to this soup to increase its nutritional value. To save time, use a food processor (if you have one) to grate the beets, carrot, potato, and cabbage, but grate the onion by hand—it tends to liquefy if you use the food processor to grate it. For more information on the nutritional benefits of beets and beet greens, see the April 2004 Health Tip.

• 1 tablespoon (15 ml) butter or coconut oil
• 2 beets, peeled and grated
• 1 carrot, peeled and grated
• 1 large potato, peeled and grated
• ¼ small head of cabbage, grated
• 1 small onion, peeled and grated
• 6 cups (1.5 l) chicken or vegetable broth
• beet leaves, chopped (optional)
• 3 tablespoons (45 ml) apple cider vinegar
• 1 teaspoon (5 ml) unprocessed sea salt
• chopped fresh dill (optional)

Heat a large saucepan over medium-low heat and melt the butter or coconut oil Add the beets, carrot, potato, cabbage, and onion and cook, stirring occasionally, for 10 minutes. Add small amounts of the broth if needed to prevent sticking.

Add the chicken or vegetable broth, beet leaves, apple cider vinegar, and sea salt and stir well. Bring to a boil, and then reduce the heat to low. Cover and simmer for 1 hour, stirring occasionally. Serve with chopped fresh dill and more sea salt, if desired. Makes approximately 7 cups.

Variation: Creamy Borscht

For a tastier version of this soup, add 2 to 3 tablespoons (30 to 45 ml) of Yogurt Cheese to each bowl of soup and stir well. To make Yogurt Cheese, place plain yogurt in a sieve lined with a clean tea towel or with about 4 layers of cheesecloth; place the sieve over a bowl. Wrap the tea towel or cheesecloth around the yogurt and give it a slight squeeze. Put a light weight (such as a bag of rice or beans) on top, cover with a plate and leave to drain in the refrigerator for 6 to 8 hours.

By Irene Hayton

This soup is very quick and easy to make. The amounts of miso, tofu, green onion, and ginger can be adjusted according to taste. Wakame seaweed can be found in the dried form in health food stores and some grocery stores. It contains calcium, B vitamins, and minerals, and it adds a nice flavor to this soup. Wakame expands quite a bit, so cut it into very small pieces. Firm tofu can be substituted for soft or silken tofu.

• 4 inch (10 cm) piece of wakame seaweed
• 4 cups (1 l) water
• ¼ cup (60 ml) miso
• ½ cup (125 ml) finely cubed silken or soft tofu (optional)
• 2 green onions, sliced
• ½ teaspoon (2 ml) finely minced or grated fresh ginger (optional)

Cut the seaweed into small pieces using scissors. In a medium saucepan, combine the seaweed and water. Bring to a boil, and then reduce the heat to low. Remove ½ cup (125 ml) of the water from the saucepan and combine with the miso in a small bowl; mix with a fork until the miso is dissolved. Pour the miso mixture back into the saucepan and add the tofu, green onion, and ginger, if using. Simmer for a few minutes until heated through, but do not boil. Makes 4 servings.

Variation: Miso Vegetable Soup

When the water comes to a boil, add ½ cup (125 ml) EACH of sliced snow peas, and finely sliced bok choy and carrots. Reduce the heat to medium, and simmer for about 5 minutes or until the vegetables are just tender. Add the remaining ingredients, as described above.

By irene hayton

Here’s a quick and easy recipe for making soup with leftover chicken or turkey. For those who want more carbs, you can add whole-grain pasta during the last 10 minutes of cooking time or add a cooked whole grain (such as brown rice, spelt, kamut, quinoa, barley, etc.) when you add the chicken or turkey. You can also add any other vegetables, herbs, and spices that you prefer. The recipe can easily be doubled.

• 1 to 2 teaspoons (5 to 10 ml) butter or coconut oil
• half an onion, diced
• 1 carrot, diced
• 1 stalk celery, diced
• 1 clove garlic, minced
• ¼ teaspoon (1 ml) poultry seasoning
• 3 cups (750 ml) chicken or turkey broth
• ⅓ cup (75 ml) cold water
• 2 tablespoons (30 ml) cornstarch
• 1½ cups (375 ml) cooked chicken or turkey
• sea salt, to taste
• minced fresh parsley (optional)

Heat a medium saucepan over medium-low heat. Add the butter or coconut oil and onion, and sauté for 2 minutes. Add the carrot, celery, garlic, poultry seasoning, and 2 to 4 tablespoons (30 to 60 ml) of the broth; continue cooking, stirring often, until the onion is tender, about 5 minutes. Stir in the remaining broth, cover, and simmer over low heat until the vegetables are tender, about 15 minutes.

Stir the cornstarch into the cold water until dissolved. Increase the heat on the soup, then slowly stir the cornstarch mixture into the pot. Reduce heat to low once the soup has thickened, add the chicken or turkey, sea salt, and parsley, and heat through. Makes 2 to 3 servings.

By Irene Hayton and Carol Song

• 2 cans (19 oz./540 ml) black beans, rinsed and drained
• 2 cups (500 ml) low-fat chicken broth
• 1½ teaspoons (7 ml) chili powder
• ¾ teaspoon (3 ml) ground cumin
• ¾ teaspoon (3 ml) sea salt
• ¼ teaspoon (1 ml) oregano
• ⅛ teaspoon (.5 ml) cayenne

Combine all ingredients in a large pot and blend with a hand-held blender. Heat and serve with a dollop of low-fat plain yogurt, chopped fresh cilantro, and diced tomato for garnish with a squeeze of lime. Makes 4 servings.

Note: If you don’t have a hand-held blender, place all ingredients in a blender or food processor and process, then transfer to a large pot.

By Carol Song

Now that summer is almost over for many of us, we should be eating fewer salads and raw vegetables and switching to more warming foods such as soups, stir-fries, and stews. This soup recipe fits the bill and is a great way to get your cruciferous vegetables (see this month’s Health Tip).

• 1 tablespoon (15 ml) butter
• 2 cloves garlic, minced
• 1 small onion, minced
• 3 cups (750 ml) chicken or vegetable stock
• 2 bay leaves
• 2½ cups (625 ml) chopped cabbage (1/2 cabbage)
• 3 cups (750 ml) chopped cauliflower
• 2 cups (500 ml) chopped broccoli
• 1¾ cups (425 ml) chopped daikon (see Notes)
• 3 small carrots, chopped
• 1 teaspoon (5 ml) curry powder
• 1 teaspoon (5 ml) sea salt
• 1 cup (250 ml) coconut milk

In a large pot, melt the butter and sauté the garlic and onion over medium heat for 5 minutes, until browned. Add the stock, bay leaves, cabbage, cauliflower, broccoli, daikon and carrots. Bring to a boil, reduce heat to low and simmer for 20 minutes. Add sea salt, curry and coconut milk. Let cool then puree in batches in a blender, or use a hand-held blender directly in the pot. Reheat before serving.

Notes:

• Daikon is a long white radish and is a member of the cruciferous family of vegetables. It can be eaten cooked (such as in soups and stir-fries) or raw (grated into salads, or grated and served with just a vinaigrette or lemon juice).
• You can add a dash of turmeric and chopped spinach for garnish.
• This soup freezes well.

By Irene Hayton

Wakame is a sea vegetable that has a mild flavour. It is rich in calcium, niacin, and thiamine. After soaking wakame, the tough midrib should be removed. Wakame expands quite a bit when it is cooked (it doubles or triples in volume) so cut it into small pieces before adding it to soups, etc. To measure the dried wakame in this recipe, cut it with scissors or break it into small pieces by hand to fit it into the measuring cup. (Check out this month’s Health Tip for more information on the benefits of wakame and other sea vegetables.)

• ½ oz (14 g) dried wakame—this is equivalent to ½ cup (125 ml) dried wakame or 1½ cups (375 ml) fresh wakame
• 1 whole boneless, skinless chicken breast
• 4 cups (2 L) water
• 1 thick slice of fresh ginger, about ¼ inch (½ cm) thick
• 3 whole cloves garlic, peeled
• 1 large shallot, peeled and chopped
• 1 small leek, washed and chopped
• 1 tablespoon (15 ml) fish sauce (optional)
• 2½ teaspoons (12 ml) sea salt
• 1 pinch stevia powder

Soak the wakame in a bowl of warm water for 1 hour, then rinse it in plenty of cold water and chop it into bite-size pieces.

Rinse the chicken breast in cold water and place it in a large pot with the 4 cups of water. Bring the water to a boil then reduce the heat to medium. Skim off and discard any foam that rises to the surface. Add the ginger, garlic, shallot, leek, and wakame and simmer, covered, for 10 minutes.

Remove and discard the ginger slice and garlic cloves. Add the fish sauce, sea salt, and stevia and stir well. If you don’t have fish sauce, just add more sea salt to taste. Makes 4 to 6 servings.

Optional: Add 1 cup (250 ml) cooked grain, such as brown rice, barley, or kamut, at the same time that you add the final ingredients; heat through, then serve.