Nourishing Chicken Stock

Makes 8 C

chicken stock

Fall is here.  Yes, even in the desert.  It’s not quite like what I’m used to.  There isn’t a crisp chill in the air, there aren’t any changing colors of leaves and there isn’t that clean, cool smell in the air.  Instead temperatures are leaving the 100s on a regular basis, the beautiful sunset is coming earlier, and mornings are cool and resemble spring. Still the cravings for nourishing soups, everything apples, pumpkin and squash, cinnamon, nutmeg, and cloves, those are the same.  Fall lives in me apparently.

The basis of all soups and most meals should be a beautiful stock.  Not only will this foundation of flavor elevate your dish, it’s also a great way to get some serious nourishment into your (already nutritious) meals.  There’s a lot of talk about stock, broth, bone broth, what’s the best way to do this or that.  Everyone has their own version and that’s the reason there are so many answers.

The distinction between a stock and a broth is usually salt.  Stocks by their virtue simply provide a base from which all other foods and flavors can spring from and come to life.  You will add salt and other seasonings to your dish, so there doesn’t need to be any in the stock.  Also, as the stock reduces, so does the concentration of salt and this becomes difficult to control.

Broths are seasoned.  You can drink them on their own or use them like you would a stock, but carefully.  There is such a thing as too much flavor in a dish and you don’t want a lot of competition going on, on your tastebuds.  Stocks are meant to be balanced yet neutral. Broths are meant to impart a bolder flavor of their own.

You want the most wholesome ingredients going into this base.  It’s what good cooking is about.  And, good cooking refers both to tasty and healthy.  Our grandmothers and great-grandmothers knew that instinctively, so they chose whole and fresh vegetables and bones from animals of which they’d already consumed the meat.  (Back then, it wasn’t labeled organic or grass-fed because everything already was those things!  For our times though I would recommend starting your dishes off well and going with as much organic as possible and definitely, grass-fed, pastured, free-range, farm happy animals.)

Bone stocks provide nutrients from the bones of the chicken, beef, fish, whatever you’re using.  There you will find minerals such as calcium (bone-building), phosphorus (regulates intracellular pressure) and magnesium (regulates over 300 enzymatic reactions).  The latter of which is a mineral most of us (in the U.S.) are chronically lacking.  Equally important are the cartilage and gelatin found in bones.  These goodies literally moisturize our joints and skin, aid in repairing of bone and our own cartilage and help our digestion along.  For more in depth info, I found this page at The Jade Institute to be really informative.

Ingredients need not be limited to the ones below.  You could throw in leeks, mushrooms, parsnips, squash, tomatoes, etc.  Stay away from cruciferous vegetables for stocks and also spinach.  They don’t do so well in stock company.  This is a simple stock, so simple you can easily throw it together weekly.  There are many lovely stocks with earthy or sweet flavors, fish or curry flavors, or the roasted flavor of mushrooms.  Yum.  Those recipes to follow…eventually!

Stock up and enjoy!

You’ll need:

  • 2 T extra-virgin olive oil
  • 2 red onions, quartered
  • 3 carrots, chopped in 2″ pieces
  • 2 stalks celery, chopped in 2″ pieces
  • 3 cloves garlic, crushed with the flat side of your knife
  • 2 potatoes, quartered
  • 1 sweet potato, quartered
  • 1 bunch of parsley (or stems)
  • 1 2 square inch piece of kombu
  • 8 black peppercorns
  • 1/4 t fennel seeds
  • 1 chicken carcass
  • 10 C filtered water
  • large container of ice

To make:

  1. In a stock pot, heat the oil over medium heat and add all the vegetables.  Saute for a few minutes, just so the vegetables are coated and starting to brown.
  2. Add parsley, kombu, spices, and chicken carcass.  Then add water, bring to a boil and then reduce to a simmer and partially cover.
  3. Simmer for 4 hours.
  4. When stock is done, strain the chicken and vegetables out as soon as you can.  Then place the pot in an ice bath (a larger container filled with ice) to cool it quickly.  Divide stock into containers to either refrigerate or freeze.

*If refrigerating, use stock within 5-7 days.  If freezing, stock will last at least 2 months.

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Tahini Miso Dip

Makes 1/2 C

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As a mom, I’m always searching for another goody to whip up in the kitchen that just may WOW my toddler.  She’s a good eater most of the time, and I am certainly grateful for that.  Still, it’s good to keep pushing the envelope, expanding gastronomic horizons, and educating the palate.

I’m also doing a 4-week detox at the moment and miso, while solely my addition to this type of detox, plays a big role in my diet.  Having spent 3 years living in Japan, I’ve come to LOVE miso soup in all its variations and for every meal of the day.  Breakfast, too.  But, it’s so nice when it pops up in a place you least expect it.

A.G., a peer in culinary school, first introduced this to me when I was doing all kinds of experiments with my diet.  It’s expanded and grown over the years, but this time I’ve kept it simple, for those still tender and emerging tastebuds that can so easily be put off (seemingly) forever!

Why miso?

The simple answer is that it’s a true super food.  The details are as follows:

  • Miso is a fermented paste of soybeans, rice, barley or other grain and a koji inoculant.
  • Fermented means that is a probiotic.
  • Probiotic = bacteria.  The good bacteria that create a lustrous environment of strong cells to ward off the not-friendly bacteria.  It’s the immune boosting bacteria that also settles your digestive system.  And, it also makes you happy.  Seriously.
  • Miso is a known anti-carcinogen and is also known to reduce the effects of radiation and environmental toxins.  (Next time you’re going for x-rays, eat miso before and afterwards.  Help your body out!)

In this recipe it’s used completely raw, but when you’re cooking with miso, you want to make sure you don’t COOK the miso.  Heating miso kills all of its incredible healing properties.  So, if you’re making soup for example, add a bit of the water/stock to a small bowl and dissolve the miso in it before adding it to the pot.  Make sure the stove is off and just stir it in.  It’ll work it’s magic, in flavor and healing, on its own.

To be honest, my little one doesn’t love this just yet, but I know it’s totally up her alley.  All she has to do is try it!

You’ll need:

  • 1/4 C organic tahini
  • 2 t yellow or red miso (depending on your preferences…I used red miso.)
  • 2 T fresh squeezed lime juice (or lemons)
  • 1/2 t lime zest (or lemon)
  • 2-3 T water (you could need more depending on the consistency you’re looking for)

To make:

Stir all ingredients together except for the water.  Then, add the water in a slow drizzle to achieve the level of consistency you’re happiest with.  If it’s a bit too tart, you can add a little drizzle of honey or maple syrup to even it out.

Enjoy and smile 🙂

Earl Grey Kombucha

Makes 2 qt (or litres)

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While I’m pretty sure I had had some kind of fermented tea during my Japan days, I can’t really be sure.

So, it has to be said that my first official introduction to fermented drinks was in culinary school.  Everyone was drinking kombucha, and everyone was making it.  Except for me.  Kombucha Brooklyn (especially) provided me with some delicious choices so I never really had to dabble in the art of bacteria breeding.  It seemed easy enough.  I just never felt the urge or desire to venture down that scary bacteria-ridden road.   Frankly, I was relieved.

Then I moved to the UAE.  Suffice it to say that there is no Kombucha Brooklyn here.  But what I did find was an incredibly friendly community of bacteria breeding foodies eager to share their knowledge and SCOBYs.  When you suddenly find yourself in a place where every assumption is challenged, every belief is toyed with, every conviction slightly to drastically changed, you realize you are a bit more capable of whatever it is you weren’t before.  So, bye-bye fear and hello bacteria.

What was I afraid of?  Well, bacteria!  What if I didn’t “grow” it right?  What if it gets moldy?  How will I know if it tastes right?  Will I get sick from a bad batch?  There’s nothing like a good experiment to put all those questions to rest.  That and support from the previously mentioned community of just as crazy as I am health nuts.  Who knew I’d fit in so well here?

So, everyone in culinary school was drinking it because it is incredibly nutritious, and it’s the same reason everyone here is, too.  It is known as ‘the immortal health elixir’ and the biggest reason is kombucha’s unique ability to detox the body.  Kombucha has many acids and enzymes beneficial to the detox process, already produced in the body.  This alleviates the work of the pancreas and liver and helps them do a better job.  Glucuronic acid (GA) is the key word here.  The main function of GA is to bind to toxins and escort them from the body.  And, the GA in kombucha is very effective.  It is even effective at eliminating several environmental toxins.  (Think plastics, pesticides, etc.)  Studies show that GA has also been linked to cancer prevention¹.  Read that sentence again because it’s amazing.

Other health benefits include a very happy digestive system.  Food and drink that have been fermented have, in a manner of speaking, been pre-digested.  The bacteria formed during this process not only aids the gut by populating it, but also helps you fully digest.  Kombucha is a true probiotic (which from the Greek means “for life”).  It helps rid your body of excess candida, helps keep allergies in control and does wonders to boost immunity.  It actually does all those things.

It starts as a quest for better health but soon you begin craving that slightly vinegary, yet subtly sweet effervescence.  Trust me, you will.

And trust me, it’s worth the experiment.  But just so you know, it’s a bit like opening Pandora’s box.  There is no end to what you will learn and no end to the myriad ways different drink and food can be fermented.  It’s a wild, bubbly ride!

You’ll need:

2 T loose Earl Grey tea (or 6 tea bags)

2 qt (or litres) water

1/2 – 3/4C organic sugar

1 Kombucha SCOBY* (SCOBY is an acronym for Symbiotic Culture of Bacteria and Yeast.  You can get one from a friend or if you are the first brave soul of your circle of friends, you can get a starter here or here.)

about 1C of kombucha (which will have come with the SCOBY)

2 qt glass jar (sterilized), clean kitchen towel or a couple of layers of cheese cloth and rubber bands

To make:

1.  Boil your water and remove from heat.

2.  Add tea and sugar and let steep until water is cool.  I usually let mine sit for a few hours, mostly because by the time I remember that’s how much time has passed.  Tastes great still!

3.  Add the tea to the jar and then add the 1C kombucha.  Let this mix of teas get acquainted and then introduce the scoby.

4.  Cover the jar with the kitchen towel (or cheese cloth) and secure the rubber band around the mouth of the jar.

5.  Keep the jar in a safe place where it won’t be moved or jostled, where it’s room temperature and out of direct sunlight.

6.  Let ferment for about a week, untouched.  After a week, give it a taste test to see where you are.  Don’t be surprised if another scoby has begun to form at the top of the jar.  This is good and is a sign that your kombucha is healthy.

7.  When you’ve finished about half of the kombucha, you can add another quart/litre of fresh (cooled) tea to the batch.  This is called a continuous brew.

*Disclaimer:  There are plenty of sources that recommend NOT using Earl Grey tea for kombucha because of the bergamot essential oil.  It is thought that the oil could compromise the health of the scoby.  However, many people have used Earl Grey and had successful batches and beautiful scobys.  I am now part of that list!  The beautiful thing about fermentation is experimentation!  Brew away!  And if you’ve got a great flavor working for you, please share it!

¹http://www.ncbi.nlm.nih.gov/pubmed/2208084?dopt=Abstract

Little Foodies

AKA Kids Who Eat Everything

Claire loves olives, dates, apricots, raisins and seaweed in her snack box.  This was her 8th time trying papaya and she's finally taking to it.

Claire loves olives, dates, apricots, raisins and seaweed in her snack* box. This was her 8th time trying papaya and she’s finally taking to it.

If your first thought was, “those kids don’t really exist” or “if they do exist, they’re definitely not mine”, I ask you to put those thoughts away and think of the perfect world.  A scenario might look like this: you and your family are sitting down to a meal of whole foods, including the dreaded green vegetables, and not a whine or complaint in protest is heard, instead you hear the sounds of satisfaction, lots of Mmmms and lots of silence.  It may sound impossible and to get that every single day might not be very likely, but versions of this perfect world are within your grasp.

My sister, a Francophile at heart, recommended I read Karen LeBillon‘s “French Kids Eat Everything”.  I devoured it.  It turns out French kids really do eat everything.  (I’ve also seen Japanese kids eat everything, which means a lot of other kids must, too.)  Why do they? Karen LeBillon does a good job of explaining this and her 10 food rules are great to get you and your family onto that foodie track.

What struck me the most about her book was how food culture is developed and maintained in France.  It starts at the top (government) and trickles down into the different facets of society until it reaches the schools and the homes of each family.  Each and every person is concerned with maintaining and instilling the food culture to their children, the next generation of eaters.  Where their food comes from and how it is treated is of utmost importance. Eating is a celebration!  Food is to be shared, talked about, prepared and enjoyed together, at the table, not in the car or on the subway. There is definitely some rigidity to the way this is achieved in France, at least to my North American sensibilities, but I have to admit that while reading this I did kind of wish I was French.  Or at least I wished I was living there.

In my food culture, often referred to as the ‘fast food nation’, NONE of this is true and kids are hardly ever expected to eat what adults eat. The result is a lot of adults eating exactly what they ate as kids, usually tons of fried finger foods, pasta, meatballs, chicken, a ridiculous amount of dairy, too much sugar.  My shock at how many adults have confessed they don’t like vegetables (except for potatoes) never wanes.

So, if you want your kids to eat well as adults, they HAVE TO eat well as kids.  But how?

  • Experiment and Innovate – You will learn how to prepare the same food a million different ways.  You have to.  You have to give your child the opportunity to try a food in many different forms, textures, flavors (spices), hot/cold, raw, etc.  One way will stick and it will open him up to trying the same food in another way.
  • Be Persistent and Patient– LeBillon says that it may take 15+ times of introducing a food before your child will eat it.  This was a relief to read.  I had been persistent before but would give up after 5 or 6 tries.  I tried this 15+ out and it turns out to be true. Be patient.  Your baby/child is probably skeptical and will need patience to convince her.
  • Make it Fun, Make it Beautiful, Make it a Big Deal – When eating is a chore it is utterly boring for you and your child.  It is also utterly boring when what you are eating isn’t very appealing.  We eat first through our eyes and if it’s vibrant and beautiful, there will be more of a chance that you’ll at least get a taste to happen.  Eating IS a big deal so make it one!  Make it special.  Karen LeBillon talks about the French dressing up their tables with table cloths and special dishes and utensils for the kids.  It’s a brilliant idea and it works.
  • Do it Together – Children of one of my client’s asked to watch me in the kitchen one day.  He (11yrs) and his sister (8yrs) devoured the miso soup I prepared with a side of brown rice.  They ate fish prepared en papillote.  They loved the green juice.  All were new foods to them.  They were amazed at how the ingredients turned into the meals I was preparing because it is an incredibly amazing process.  Share it with your children and their enthusiasm for trying what they’ve prepared will skyrocket.
  • Eat Real Food – This is a biggie.  Canned peas suck.  Peas just out of the pod are like candy.  Kids are not stupid and they know the difference between real food and what is supposed to pass for food.  A huge misconception is that their taste buds can’t handle big flavors.  It’s true, their taste buds need to be developed (and it’s not just kids who need to do this), but a variety of flavors helps in this process.  Real, fresh, (yes organic, too), food explodes with flavor and as it delights you, it will delight them.

These are my own approaches with my daughter and I was beyond pleased to see that they were in some way or another on LeBillon’s list as well.  I may not come from a place with a well defined food culture, but if we all endeavor to help our kids become less-picky eaters, and more aware of food and how it binds us to each other and the Earth, we’ll be defining it from the bottom up, starting in our homes until the message gets heard way up top.

*LeBillon goes into great length about snacks and snacking.  If this is an issue for you and your family, you will be happy to know that it was a huge issue for her and her family as well.  She offers an interesting take on the whole subject!  As a mother, a chef and an expatriate, this book spoke to me on many levels.  It’s a great read, entertaining and informative and with delicious recipes to top it all off!

Bon Appetit and Bonne Chance!

Spiced Date Syrup

Yields 1-1 1/2C (about)spiced date syrup

Happy Anniversary Guaya Gourmet!

Somehow we are at our first year anniversary!  Last year when I began blogging here, Claire was 5 months old and spent most of her time in the kitchen with me in her carrier.  Now, she spends her time climbing on and off the footstool, opening drawers and cabinets and subsequently hiding my measuring cups and spoons, and helping me by mixing or adding ingredients.  Oh, and we also live in a foreign country.  A lot has changed.

Other surprises over the past year include; gathering quite a following (THANK YOU for reading and following!), developing relationships with other bloggers via social media networks, learning a ton about social media and how useful it is, learning and working with the developing taste buds and moods of a baby foodie, and being consistently amazed about the people I meet as a result of the food that inspires and delights me.

It has been a fruitful and eventful year.  And with every meal that has made it to these pages and all the meals that haven’t, we have been grateful.

That was my toast.  Now on to the real reason you’re here.

For our anniversary blog post, Claire and I thought it would be most logical to write about a local ingredient.  We miss maple syrup (along with kale) and while it is available here, it is prohibitively expensive and well, not very local.  Enter dates!

Dates are incredibly nutritious and the best part about this syrup is that it is a whole food.  You are getting the sweetener without any of the fiber removed so it is much easier assimilated and processed by the body and your body doesn’t get a shock from the sugar.

What makes dates special?  FIBER, POTASSIUM, B-COMPLEX VITAMINS, and ANTIOXIDANTS do!  Let’s do a quick recap on why we should care about these characteristics.

Fiber:  Soluble fiber (remember the peas?) dissolves and becomes gel-like traveling slowly through your digestive tract, makes you feel fuller and longer and it binds to cholesterol lingering around your body and escorts it out.

Potassium:  A mineral that is critical for muscle contraction.  So, dates are especially good if you’ve got an exercise regime you adhere to.  But, even if you don’t, you know what else is a muscle…your heart!  “A critical electrolyte, potassium allows our muscles to move, our nerves to fire, and our kidneys to filter blood. The right balance of potassium literally allows the heart to beat.”¹

B-Complex Vitamins:  This is a team of vitamins that are essential for many bodily functions such as making blood cells, maintaining blood glucose levels and they are also key for mind-related health such as mood, memory and stress.  Click here for more detailed and fascinating info.

Antioxidants:  I love these.  Dates have polyphenols which are particularly effective at protecting the body, destroying free radicals roaming around.  We’re all vulnerable to oxidative stress so you can’t ever really get too many antioxidants!

You can use this syrup in your baking, as a topping on pancakes, waffles, granola, oatmeal, yogurt, in your smoothies or even as a sweetener for your morning coffee.  However you use it, enjoy every delicious minute of it!

You’ll need:

12-15 pitted dates, Medjool or Halawii

1-1 1/2 C water- I had some coconut water so I added that, too.

3-4 (slightly crushed) cardamom pods

To make:

1.  Place pitted dates and cardamom in a bowl or jar and add just enough water to cover dates.  Let sit for at least 4 hours or as in my case, overnight.

2.  Remove cardamom pods and blend water and dates until syrup forms.  If you want, you could run it through a sieve or cheesecloth for a finer consistency.

3.  That’s it!  It will keep refrigerated for 2-3 weeks.

4.  Enjoy!

¹http://www.webmd.com/heart-disease/potassium-and-your-heart

Honey Cinnamon Cashew Butter

(with a touch of nutmeg)

Makes about 1 C

honey cinnamon cashew butter

I’ve already learned a few things this year:  1.  Recycled resolutions are just as good as new ones, 2. Writing your goals down is a good practice, 3. Starting the New Year without any kind of hangover is the best way to go and 4. Claire Berlin has a food addiction.  Her addiction is to cashew butter.

I made a bunch of these Honey Cinnamon Cashew Butters as host/hostess gifts over the holidays and was lucky to have a few jars left over.  Now that Claire is past the 1 year mark, nuts and honey are foods that have moved to the OK list.  She seems very pleased with that!  As far as food addictions go, this one isn’t so terrible.  It makes a great nutritious snack with some celery sticks or apples, for babies and adults alike.

Cashews are the lesser known nut in the nut butter melange.  Peanuts obviously, but then almonds took over as the go-to nut butter.  And for good reason!  But cashews, oh cashews are mild, sweet and delicate in flavor.  They are so rich, too.  Cashews are MY go-to nut, especially when I’m making nut milk and butter.  Have you ever tried ice cream made from cashew milk?  It’s heavenly!

Cashews are originally Brazilian though we do get cashews from East Africa as well.  Have you ever noticed that you never see cashews in their shell?  It’s because their shell contains a toxic oil called cardol, which like its relative poison ivy, burns the skin if you touch it.¹  So, they roast the cashews, crack off the shell and roast again and voilà, they’re safe for consumption!

As far as nuts go, cashews have much less fat than other nuts and, most of its fat is unsaturated.  Cashews’ fatty acids contains oleic acid which promotes good cardiovascular health.  They are also high in antioxidants which may seem surprising.  Cashews are high in copper and magnesium.  Copper “plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin“²  Likewise, magnesium is responsible for several functions in the body including balancing our calcium intake, as well as regulating nerve and muscle tone.²  And, contrary to what many believe, nuts help you lose weight, NOT gain it!  (Any resolutions coming to mind??)

So, jump start your resolutions and/or goals this year with a spoonful of this sweet, creaminess!  Your heart will thank you, your bones will thank you, your cells will thank you, your waistline will thank you and your taste buds will simply adore you.  Not a bad way to start the new year!

Happy Cooking and Happy New Year, friends!

You’ll need:

2 C raw, organic cashews

3/4 t ground cinnamon

1/4 t (scant) nutmeg, freshly grated, if possible

2 t honey

2-3 T organic coconut oil*

To make:

1. Place all ingredients in a food processor and process until it resembles nut butter.

2. This sounds easy but it takes some time.  You’ll have to stop the food processor several times to scrape down the sides and bottom.  You may also have to adjust the oil for a creamier texture or add more nuts if you want a chunkier, thicker butter.

3. Place in small jars to give away or save it all for yourself!

4. Enjoy, Enjoy!

*Because of the use of the coconut oil, the cashew butter will get hard after it’s been in the fridge for a while.  It can be made without it, but the texture will be much thicker.

¹Rebecca Wood, The New Whole Foods Encyclopedia

² http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98

Healing Potage with Parsley and Basil

Serves 4 as a meal or 6 as appetizer=)

Parsley-Basil Drizzle and Coconut Milk drizzled on potage.

As the title suggests, this potage is trés healing and last week, it was just what I needed to help me kick a cold that caught me by surprise.  With all the festivities; the cooking and eating, the drinking, snacking, socializing, the shopping, decorating and wrapping, we forget that it’s a common time to come down with colds and other unwanted ills.  There’s a lot going on and our bodies and our minds get run down eventually needing a break from all the fun.

When I’m feeling under the weather, the first thing I think of is soup to help get me on the path to better health.  Soup is love in a bowl, so it’s a good place to start.

I first encountered this (adapted) recipe in a Vegetarian Times issue some years ago.  Apparently, potage, a thick, creamy soup traditionally consisting of leeks, carrots and potato, is often served at meals in French hospitals.  That’s a far cry from what we see in most hospitals here.  It’s a very simple soup and quite unassuming considering its power in the healing department.  But, it’s often in simplicity that we find the greatest gifts.  There are several gifts that make this soup so healing.

In a nutshell:

Leek– Excellent source of carotenoids lutein and zeaxanthin which provide the body with anti-inflammatory and anti-oxidant protection.  Leeks also support movement, meaning if you are feeling stuck, physically, emotionally or mentally, you’d be wise to add these to your diet.  “They subtly tonify and support energy movement.”¹ I love Traditional Chinese Medicine interpretations of food.

Garlic– A member of the allium family that is anti-microbial, anti-inflammatory, anti-bacterial and anti-viral.  Need I say more?  Ok, ok, one more thing-it helps eliminate toxins from the body.

Carrot– Beta-carotene is the most researched carotenoid and for good reason.  It’s an antioxidant that kicks a**!  It’s also anti-carcinogenic, anti-aging, and enhances immunity.  Yes, you should be eating more carrots.

Potato– Eaten in moderation, potatoes reduce inflammation and neutralize body acids.  They also boast a good amount of Vitamin C and the B-complex vitamins.

Thyme– Thyme enjoys a long history of being used naturally in medicine to treat problems with cough, congestion, bronchitis, etc.²  The volatile oils of thyme contain enough anti-oxidants and anti-microbial properties to round out an already super-hero potage!

I thought I’d sneak this recipe in just before the fun December recipes appear, just in case.  And, you might want to re-visit Trick for Treat, too.  It’s never too late to build some credit for your body!  In case you found yourself in the red however, keep coming back to this soup.  It will always clear the way for you to start feeling better, fast!

*Note – I borrowed Rebecca Katz’s, Parsley Basil Drizzle to jazz it up a bit and boy did it ever!

You’ll need:

2-3 T extra-virgin olive oil

1 large leek, white and pale green parts, sliced (about 3 heaping cups)

1/4 C dry white wine

3-4 cloves garlic, minced

1 small fennel bulb, diced

5 medium-large carrots, sliced

1-2 small yukon potatoes, diced

5 sprigs of fresh thyme

2 small bay leaves

6-7 C water or vegetable stock (or water with a vegetable bouillon would do fine, too)

Sea salt, to taste

Freshly ground black pepper, to taste

1 T freshly squeezed lemon juice

To make:

1.  Heat the oil in a medium sauce pan over medium heat.  Add the leek and a healthy pinch of salt and cook for about 8 minutes until the leeks are tender.  When tender, add the garlic and fennel and cook for 3-4 more minutes before adding the wine.  Cook everything together until most of the wine has evaporated.

2.  Add the carrots, potato, thyme and bay leaves and about 1/2 C of the water/stock.  Cook together until it’s mostly evaporated.  Add the rest of the water/stock and bring to a boil then reduce heat to medium and cook for 30 minutes, partially covered, or until the vegetables are tender but not mushy.

3.  Turn off the heat, cover completely and let sit for about 10-15 minutes.  Something magical happens in this time of waiting.

4.  Using a 1C ladle, ladle the soup into a blender keeping liquid and veggies about equal.  Blend until smooth (being sure to hold down the lid with a hand towel).  Pour creamy soup into another sauce pan.  Repeat the process until done.

5.  Bring the creamy potage to a simmer over low heat, if necessary.  Stir in the lemon juice and adjust for salt and pepper.

6.  Serve just as is or with Parsley-Basil Drizzle (see below)

7.  Enjoy and feel better!

Parsley-Basil Drizzle (as deliciously written per Rebecca Katz)

1/4 C tightly packed fresh basil leaves

1/2 C tightly packed fresh flat-leat parsley leaves

2 T freshly squeezed lemon juice

1 T water

1/4 t sea salt

1/4 C extra-virgin olive oil

Combine all ingredients except oil in a blender or food processor and process until finely chopped.  Slowly pour in the olive oil (with motor running, if possible) and process until smooth.  Adjust for salt or olive oil or lemon.  Drizzle over soup and Enjoy!

¹Rebecca Wood, The New Whole Foods Encyclopedia

² http://www.whfoods.com/genpage.php?tname=foodspice&dbid=77