Healthy and Green Living » Soups & Salads

Young Turnip and Apple Salad

Melissa Breyer — Mon, 12 May 2008 12:00:00 +0000

Raw young turnips are sweet, with a tender-firm crunch. In this bright salad, lemon juice and tart, crispy apples accentuate both of these qualities. To create more contrast of texture and flavor, try adding raisins and toasted pecans or hazelnuts.

1 cup peeled and grated young turnips (about two medium turnips)
1 cup peeled and grated tart apples (about 1 large apple)
� cup finely chopped fresh parsley
3 tablespoons fresh lemon juice
1 tablespoon vegetable oil
Salt
Freshly ground pepper
Raisins and toasted pecans or hazelnuts, optional

1. Toss the turnips, apples, parsley, lemon juice, and vegetable oil in a large bowl.

2. Season with salt and pepper.

3. Cover and refrigerate for one hour.

4. If using raisins and nuts, toss them in and on top of the salad.

Makes about two cups.

Garlic and Semolina Soup

Melissa Breyer — Mon, 05 May 2008 22:00:48 +0000

Leave it to Alice Waters to come up with this ingeniously simple soup that turns simple, homemade vegetable broth into a more substantial, silky textured soup with the addition of semolina (coarsely ground durum wheat). This soup can be served as is with finely chopped garlic greens or can be embellished with a number of suggested additions.

In a heavy soup pot, bring to a boil:
2 quarts vegetable broth
1 herb bouquet, tied with cotton string (a few sprigs of thyme and parsley, and a bay leaf)
Salt

Stirring constantly with a whisk, sprinkle in:
1/2 cup semolina

Lower the heat and continue stirring until the semolina is suspended in the broth and no longer settles to the bottom, about 5 minutes. Add:
3 green garlic plants (bulbs and stalks), trimmed of green parts and chopped fine

Cook at a simmer, stirring occasionally with a wooden spoon, for 20 minutes. Discard the herb bouquet, taste for salt, adjust as needed, and serve hot.

Makes 4 to 6 servings.

Variations:
� Add cooked, chopped spinach to the bowl when serving.
� Float shavings of Parmesan or pecorino cheese on top of each serving.
� Float a little herb butter on top of each serving.
� Add 1 cup shelled peas or thinly sliced snap peas after 13 minutes of cooking.

Herbed Bean Salad

Melissa Breyer — Fri, 02 May 2008 18:00:10 +0000

Here is a contemporary twist on the traditional three bean salad; it calls for fava, flageolet and Anasazi beans. Fava beans, also known as broad beans, are rich in nutrients. Look for favas in pods that are not full to bursting, an indication that the beans are old. If fava beans are unavailable, use blanched haricot verts or edamame (fresh soybeans). Flageolet beans are tiny, tender French kidney beans while Anasazi beans are speckled red-and-white beans; you can use navy or white kidney beans in their place if necessary. Add brown rice, barley or quinoa to this salad and you have a complete vegetarian meal.

1 cup shelled fava beans
3/4 cup flageolet beans, soaked for 2 hours or overnight and rinsed
3/4 cup Anasazi beans, soaked for w hours or overnight and rinsed
1/2 cup minced red onion
1 cup seeded diced tomato
1/4 cup finely chopped fresh basil
1/4 cup finely chopped fresh parsley
4 tablespoons olive oil
1 teaspoon freshly ground black pepper
1 teaspoon kosher salt, optional
1/4 cup calendula petals, optional

1. Bring a small pot of water to a boil and prepare a bowl of ice water. Immerse the fava beans in the boiling water for 1 to 2 minutes, drain and plunge into ice water for 30 seconds to stop the cooking process. To remove the fibrous outer shell, make a small incision with your fingernail on one end of the shell, pop the bean out and discard the shell. Transfer the beans to a bowl and set aside.

2. Drain the soaked flageolet and Anasazi beans. Place each variety into separate pots and pour 3 and 1/2 cups of water into each; bring to a simmer and simmer for 40 minutes, or until the beans are just tender to the bite. Drain the beans, saving any excess cooking liquid; set aside to cool.

3. Combine the fava beans, flageolet, Anasazi beans, red onion, tomato, basil, parsley, and olive oil in a mixing bowl; mix well. Stir in 1/2 cup of the saved cooking liquid and season the salad with salt and black pepper. Cover and refrigerate for 30 minutes. Garnish the salad with calendula petals, if desired.

Makes 8 servings.

Cold Carrot Soup with Orange and Cumin

Melissa Breyer — Mon, 28 Apr 2008 22:00:14 +0000

Adapted from The Golden Door Cooks Light & Easy: Delicious Recipes from America’s Premier Spa by Chef Michel Stroot (Gibbs Smith, 2003).

Although this carrot soup is served cold, it is a great all-season soup with a little something to offer for any time of year. It is at once sweet, spicy, earthy and bright. The sweetness of carrots and the warm, mellow heat of cumin are made for each other. Use fresh orange juice if possible. If not, squeeze in a little fresh lime juice to lift the flavor.

INGREDIENTS
1 teaspoon canola oil
1/3 small onion, cut into 1/4-inch slices
2 teaspoons ground cumin
5 medium carrots, diced
6 cups vegetable broth
1 teaspoon sea salt, optional
1 cup fresh orange juice
2 teaspoons fresh lime juice, optional
1 teaspoon grated orange zest for garnish
6 sprigs of fresh dill for garnish, optional

1. Heat the canola oil in a medium-sized pot set over medium-high heat. Add the onion; saut�, stirring for 2 to 3 minutes or until soft and translucent.
2. Stir in the cumin; cook for about 2 minutes to bring out the pungent aroma of the spice. Stir in the carrots, stock or broth and salt, if using; simmer partially covered, for 30 to 40 minutes or until the carrots are tender. Remove from the heat and let cool.
3. Transfer the soup to a blender or food processor, fitted with a metal blade, and process until smooth. Blend in the orange juice and lime juice, if using. Transfer to a bowl or storage container, cover and refrigerate until well chilled.
4. Serve cold in chilled soup bowls. Garnish with orange zest and dill, if desired.

Makes 4 servings.

Green Rice Salad

Melissa Breyer — Fri, 25 Apr 2008 15:00:00 +0000

This gorgeous rice salad gets its vibrant green color and lively flavor from fresh herbs. It’s a nice change from pasta salad, and offers some whole grain goodness in the form of brown rice. It is pretty much perfect as is, but is also a great way to use up any extra odds and ends in your crisper drawer that might not have much of a future elsewhere.

Rice Salad
1 cup cooked long-grain brown rice
1 cup cooked long-grain white rice
1/2 cup finely chopped green onions
1 to 1 and 1/2 cup fresh herbs, minced (parley, cilantro, oregano, tarragon, basil, etc)
1/2 cup grated white cheddar or asiago cheese
1 cup frozen peas, thawed
1/3 cup pine nuts
Shredded lettuce
Sprig of fresh herbs

Balsamic Vinaigrette
1/4 cup olive oil
1 tablespoon balsamic vinegar
2 teaspoon fresh lemon juice
1 and 1/2 tablespoon minced green onions
1 tablespoon minced parsley
2 to 3 cloves garlic, minced
1/4 teaspoon honey or other natural sweetener
Salt and pepper, to taste

1. Toss all the vinaigrette ingredients together. Toss with the warm rice and then let cool.

2. Toss in onions, herbs, cheese, peas, and nuts.

3. Serve on shredded lettuce, and garnish with fresh herbs.

Makes 1 and 1/2 quarts.

Zesty Asparagus and White Bean Salad

Annie B. Bond — Mon, 14 Apr 2008 19:00:13 +0000

The long months of winter greens and root vegetables are coming to a close, and what better way to tip your hat to spring eating than with asparagus? In this recipe for Asparagus and White Bean Salad, asparagus takes center stage with a cast of enthusiastic flavors like feta, lemon zest, mint and radishes. Hello spring!

Served with crusty bread, this salad makes a terrific meal.

White beans provide a delectable, hearty tenderness, without overwhelming the asparagus. Tangy feta, zesty lemon, and a touch of mint gives this salad a bright and refreshing flavor. If you have a special steamer just for asparagus, in which the asparagus is steamed standing upright, cut the asparagus into pieces after steaming.

INGREDIENTS
1 pound asparagus, cut on an angle in 1-inch pieces (about 3 cups)
1 tablespoon virgin olive oil
2 teaspoons freshly squeezed lemon juice
1 teaspoon chopped fresh mint
1/2 teaspoon freshly grated lemon zest
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 cup cooked (or canned) white beans, drained and rinsed
1/2 cup crumbled feta cheese
1/2 cup thinly sliced radishes
2 tablespoons thinly sliced scallions

1. Place the asparagus in a steamer basket, set over 1 1/2 inches boiling water, and cover. Steam until the spears are tender yet firm, 4 to 7 minutes depending on thickness. Drain and place in an ice water bath (or under cold water) for a moment to stop the cooking.

2. Put the olive oil, lemon juice, fresh mint, lemon zest, salt, and pepper in a small bowl and whisk until well combined. Drain asparagus.

3. Combine the beans, feta, radishes, and scallions in a large bowl. Add the asparagus pieces. Pour on the dressing and gently toss. Serve at room temperature or chilled.

Cream of Dandelion Soup Recipe

Melissa Breyer — Fri, 11 Apr 2008 15:18:19 +0000

The oft-maligned dandelion has taken a bum rap in the American diet. What a shame! This steadfast and happy plant offers amazing nutrition and medicinal benefits, and can be as tasty as greens can be. Try this recipe for Cream of Dandelion Soup and elevate dandelions from troublesome weeds to celebrated greens.

There is a traditional soup in France, creme de pissenlits, which balances dandelion’s spiciness and subtle bitterness with other savory flavors. It is delicious, and in my opinion is the perfect way to eat dandelion greens. The traditional French recipe uses Dijon mustard. I think it adds some lovely depth, but you may prefer it without.

See Eating Dandelions for more information about harvesting and preparing dandelions.

INGREDIENTS
2 pounds (about 6 cups) dandelion greens, trimmed and washed
1 tablespoon butter or olive oil
4 cups vegetable stock
2 large leeks, white and light parts only, cleaned and sliced
1 carrot, cleaned and diced
2 1/2 cups milk
1 tablespoon Dijon mustard (optional)
Salt and pepper to taste
Dandelion buds and/or flower petals for garnish

1. If using more mature or very bitter tasting greens, blanch them in a pot of boiling salted water, then drain and squeeze out the excess water, chop and set aside.

2. Heat butter or oil in a large pot over medium high heat, add greens, carrot and leeks and cook, stirring often, for 15 minutes.

3. Add stock and simmer for about 15 minutes. Reduce heat to medium and whisk in milk, cook stirring frequently, until slightly thickened.

4. Puree mix in a tightly-covered blender until smooth, taking care with the hot liquid. Season with salt and pepper, and add Dijon if you like.

5. Serve in bowls and garnish with flowers or buds.

Bright Wild Rice Salad

Annie B. Bond — Fri, 11 Jan 2008 18:38:33 +0000

This uplifting dish is easy to make and incredibly versatile, with the shift of a few ingredients it can go from side dish to main meal in a heartbeat. We love this bright wild rice salad for its wholesome combination of tangy, fresh flavors—it’ll bring your table to life!

Freshly squeezed lemon juice and lemon thyme give this salad a bright tangy taste. Serve it at room temperature for the best flavor. If you can’t find lemon thyme, use the more common variety of thyme. This salad makes a terrific side dish, but with the addition of some nice cooked beans or feta cheese, makes a lovely main meal as well.

INGREDIENTS
� cup wild rice, rinsed
2 � cups water
1 bay leaf
� cup fresh lemon juice
1 tablespoon olive oil
1 cup corn kernels
� cup chopped scallions
2 large plum tomatoes, seeded and diced
� cup finely chopped parsley
2 teaspoons finely chopped fresh lemon thyme or common thyme
1 teaspoon kosher salt (optional)
Freshly ground black pepper to taste

1. Combine the rice, water and bay leaf in a small pot set over medium high heat; cover and bring to a simmer. Simmer for 35 minutes, or until rice is tender.

2. Transfer to a mixing bowl and let cool. Remove the bay leaf. Stir in the lemon juice, olive oil, corn, scallions, tomatoes, parsley, lemon thyme and salt, if using.

3. Mix well and refrigerate for 30 minutes. Season with black pepper.

Mango Banana Soup With Cardamom

Annie B. Bond — Tue, 01 Jan 2008 00:42:23 +0000

Because she loves it so much, Annie made this soup for a winter dinner party. Sitting at the end of her long harvest table after serving it, she looked up after everyone took their first spoonful, to find that everyone had turned to stare at her, speechless, until someone found the words, “What is in this? It is totally, completely, divine!”

Cardamom adds an absolutely priceless touch to this smooth, sweet soup. Especially heavenly in the winter, bananas and mangos combine perfectly in texture and flavor to round out this winner of a soup that is also as good as a smoothie.

INGREDIENTS
1 large ripe mango, peeled and cut into chunks
2 ripe bananas
2 cups orange juice
� cup plain nonfat yogurt
1/8 teaspoon ground cardamom
� cup pure maple syrup (optional)

Add all the ingredients to a blender or food processor, and puree. Test taste, adding more sweetener if desired.

Serves 4.

Total time: 15 minutes.

Baby Greens with Pomegranate Seeds and Spiced Pecans

Annie B. Bond — Mon, 31 Dec 2007 04:51:55 +0000

The gorgeous ruby red and bright leaf green color of this salad offers welcome relief for a mid-winter table. And the flavor is a fresh as it looks. Best of all are the health benefits, with pomegranate seeds, pecans, and baby greens all competing for the stellar health award.

In this delicious salad, pomegranate seeds add more than just their well-know anti-oxidants, but enhancement for breast and prostate health. Pecans are rich in vitamin E, so essential to our defenses against diseases such as cancer and heart disease. And baby greens promote long life because they are so rich in phytonutrients.

Pecans
3 tablespoons unsalted butter
� cup light brown sugar (or one of Care2’s recommended natural sweeteners)
1 tablespoon water
1 � teaspoons chili powder
� teaspoon salt
� teaspoon ground cumin
� teaspoon dried oregano
� teaspoon ground black pepper
Pinch of cayenne pepper
4 cups pecans

Dressing
1/3 cup extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon thawed frozen orange juice concentrate
� teaspoon kosher salt
� teaspoon freshly ground pepper

Salad
� cup thinly sliced red onion
1 cup boiling water
3 oranges or grapefruit
8 cups baby greens
1 cup crumbled soft goat cheese
� cup pomegranate seeds

1. Preheat the oven to 300 degrees F.

Pecans
2. Preheat the oven to 300 degrees F. Spray a baking sheet with nonstick spray or use a silicone pan liner. In a large saut� pan over medium heat, melt the butter. Add the sugar and stir gently until dissolved. Take off the heat and add the remaining ingredients. Stir until the nuts are well coated. Spread the mixture onto the prepared baking sheet and put into the oven. Cook for about 25 minutes, stirring often. The nuts need to be glazed and a rich brown color; cool completely. These will keep in an airtight container for about 10 days.

Dressing
3. Whisk the oil, lemon juice, orange juice, salt and pepper in a bowl and set aside.

Salad
4. Put the onion slices in a strainer and pour the boiling water over them. Run them under cold water to refresh and dry them on a paper towel. This eliminates some of the strong onion flavor. Cut the peel and the pith from the oranges. Cut in half and slice into �-inch slices. Spread the baby greens out on a large platter, arrange the orange/grapefruit slices around the side. Sprinkle the top with the goat cheese and red onion. Top with the pecans and pomegranate seeds; drizzle with the dressing. Serve immediately.