Mushroom Pho Soup

We live in the metro Denver area where there is a great mix of cultures - which also means there is a great mix of foods. Our dining options are influenced by Latin, Asian, Native American, and European residents (as well as many more). Federal Blvd, a street running North and South just West of Denver, has amazing grocery stores catering to specific groups. We can get fresh rice noodles, herbs, and other hard to find ingredients at these stores, and I am always amazed at how much cheaper they are at these smaller grocers.


One our favorite finds from eating around Denver is Pho soup. It is a Vietnamese noodle soup that has a delicious broth. It comes with a variety of toppings that allows each person to customize their bowl to their individual taste. It is such a fun food, too with the noodles, toppings, and sauces that go with it. It is one of my family's very favorite things to eat. I like to cook a big batch of the broth and keep it in the freezer, as making the broth is an all day affair - you need to do it in phases to develop the depth of flavor that makes this soup so outstanding. So hunker down on a cold weekend (it is snowing here!) and enjoy the process.

Mushroom Pho Soup

Broth (in 3 phases) Ingredients:

Phase 1:
12 cups water
1 4' piece of kombu
6 dried shiitake mushrooms

Phase 2:
3 pounds yellow onion, peeled and chopped (about 6 onions, divided)
3 carrots
2 stalks celery
1 tbsp sesame oil

Phase 3:
2 oz fresh ginger (3 or 4 1" pieces), washed and sliced with peel on
1 oz fresh turmeric root, washed and sliced with peel on
1 clove garlic, crushed
1 1/2 tbsp whole fennel seeds
5 whole cardamom pods
5 star anise
7 whole cloves
1 tsp black peppercorns
1 tsp pink peppercorns
2 tsp coriander seeds
1 stalk lemongrass, smashed

1/4 cup soy sauce

Broth Directions:

Phase 1:
Start the broth by bring the kombu and shiitake mushrooms to a boil in 12 cups of water. Cover and let that simmer for about 30-40 minutes. While the mushrooms and seaweed are boiling, heat your oven to 350 degrees. 

Phase 2:
Peel and quarter 2 of the onions, roughly chop the carrots into large chunks, and do the same with the celery. Coat the veggies with the sesame oil and roast them in the oven for 30 minutes.

Phase 3:
When the veggies are done roasting, take them out of the oven. Fish the shiitake mushrooms out of the broth and set them aside to let them cool. Add the roasted veggies to the broth as well as all the other broth ingredients (except the soy sauce) which are: the rest of the onions (4) peeled and quartered, ginger, turmeric, garlic, fennel seeds, cardamom, anise, cloves, peppercorns, coriander, and lemongrass. You may need to add another 2 or 3 cups of water as it may have evaporated down too much, and you want the veggies and spices to be covered. Bring this back to a low boil and let the broth simmer with the lid on for an hour. While the broth is doing its thing - it is the perfect time to prep the toppings and the tofu.

When the broth is done cooking, strain it into another large pot. Do not press the vegetables to get more flavor, as that makes the broth bitter. Just let it sit in a colander over the second pot and let it drain. Add the soy sauce, taste and add more if you like. Keep the sauce warmed over a low flame until you are ready to eat.

Fried Tofu Ingredients:

1 14 oz block extra firm tofu, pressed (I put mine between two plates with a soup can on top)
1 tbsp sesame oil
1 tbsp soy sauce


Fried Tofu Directions:

Slice the pressed tofu into small rectangles. Heat the sesame oil in a large non-stick pan, and add the tofu slices. Try to arrange the slices in a single layer if possible. Fry the tofu while stirring occasionally, as you want the sides to brown. When the tofu is browned on both sides, drizzle the soy sauce over it and stir to distribute. Take the tofu off the heat and put in a serving dish.


Soup Ingredients:

Pho broth
1 pound rice stick noodles

Optional toppings:
Assorted mushrooms (I like canned straw mushrooms, the shiitakes from the broth sliced, and enoki)
Sliced carrot
Sliced celery
Sliced bok choy
Sliced bell pepper
Mung bean sprouts
lime wedges
fresh jalapeño slices
thai basil leaves
fresh cilantro
sriracha hot sauce

Assembly:

Cook the rice noodles according to the package directions. Nest the rice noodles in the bottom of a large bowl. Pour the hot broth over the noodles and add the toppings of your choice. Add some fried tofu, let it sit for a few minutes to let the flavors of the fresh vegetables permeate the dish. A squeeze of lime, a dash of hot sauce, and a drizzle of soy sauce really make this bowl shine.

Steamed Baby Bok Choy

Whenever I come across baby bok choy I grab it; partly because they are so darn cute and partly because they are so darn tasty. This simple preparation is so fresh and clean and comes together quickly. It is a yummy side for rice and tofu.

Steamed Baby Bok Choy

Ingredients:

6 cups baby bok choy
1 tbsp olive oil
1/2 lemon
salt
pink peppercorns

fresh herbs, chopped

Directions:

Boil water in the bottom of a saucepan that is fitted with a steamer basket.

Wash and cut the ends off the baby bok choy. Really wash them well and rinse thoroughly, as they tend to have dirt caught between the leaves.

Put the bok choy in the steamer basket. Cover and steam for 5-7 minutes, depending on how firm or tender you like it.

Place the bok choy in a large bowl and drizzle with the olive oil, lemon, salt and pepper. Toss and put on a serving platter. Sprinkle with fresh herbs (parsley, cilantro, and basil are really good ones) and serve warm.

For 6 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 89 g

Amount Per Serving

Calories  30 Calories from Fat  22

% Daily Value*

Total Fat  2.5g 4%

Cholesterol  0mg 0%

Sodium  106mg 4%

Potassium  176mg 5%

Total Carbohydrates  4.7g 2%

Dietary Fiber  0.9g 3%

Sugars  1.0g

Protein  1.1g

Vitamin A 63% • Vitamin C 53% Calcium 7% • Iron 3%

Nutrition Grade A

* Based on a 2000 calorie diet

Nourishing Adzuki Bean Soup

This was the perfect feel better soon soup for me this past week.

Nourishing Adzuki Bean Soup

I have had a bad cold for the last several days, and as a result, I made a few extra trips to my acupuncturist. It really has helped as I was able to keep my cold at bay, had the energy to get through my days, and avoided the bronchitis that some of my coworkers ended up with. My acupuncturist is the best, she spends a lot of time talking with me before the treatments, gives an awesome discount for multiple visits, and gives me practical tools to help me stay well.

At my last visit, we talked about a clean eating "detox" that is two weeks long. It is designed to help people get off sugar and decrease inflammation in the body. She has recommended this to me in the past (to relieve my always-stuffy nose), but I have never been able to resist the sugar. This time, I was feeling so crappy, both from my cold and from my general lack of self care, that I found the resolve to try it.

I decided to go for it, even through the Christmas holiday, as I have two weeks off and would rather do it while at home. My Christmas dinner was pretty crunchy-hippie-granola and I was very happy with it. I made quinoa stuffed baby squash, roasted veggies, chick pea gravy and a meatless loaf. For dessert I had baked apples...yummy!

It didn't hurt that I watched Fed Up last week, either. I do believe that diet can have a big impact on our health and how we feel in general.

The anti-inflammation detox diet plan is to avoid the following ingredients for two weeks:

Dairy – eggs are OK (I've got this one in the bag!)

Yeast

Vinegar 

Sugar: including syrup, jam, honey, stevia

Fermented foods, such as soy sauce (and all soy products)

Mushrooms

Dried fruit

Alcohol

The sugar is by far the hardest for me, but I am six days in and have found that if I truly avoid it in all forms, and diligently read labels so it doesn't sneak in ...it is much easier.

To make the whole process easier, I am sticking to a cook ahead, plan ahead method and have made a big batch of this adzuki bean soup, basmati rice with lentils, kale salad, quinoa and black bean salad and stocked up on fresh fruit, fresh veggies, popcorn and raw nuts.

Anyhow, you do not have to be on a cleanse to enjoy this soup. I love it for its hearty nourishing ingredients anytime I want to treat my body especially well.

Plan ahead to start soaking the beans the night before you plan to make this.

Ingredients:

1 cup dried adzuki beans
4" strip of dried kombu

1 tbsp olive oil
1/2 small onion, diced
2 cloves garlic, chopped
1 2" piece fresh turmeric, peeled and minced (you can also use 1/2 tsp dried turmeric)
1" piece fresh ginger, peeled and minced
2 carrots, peeled and diced
2 stalks celery, diced

1 1/2 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp coriander
salt to taste (start with 1/2 tsp and go from there)

Optional toppings:

chopped fresh cilantro
chopped fresh thai basil

Directions:

Cover the beans and the kombu with water, and soak overnight in the fridge.

Drain the soaked beans and set the kombu aside. Thinly slice the kombu into little pieces, and reserve it.

Heat the olive oil in a large stockpot. Add the onion, and let it cook for about 5 minutes, while stirring occasionally. Then add the garlic, turmeric, and ginger and let that cook for 1 minute more. Next in goes the diced carrot and celery to cook down for another five minutes. Finally, add the cumin, cayenne pepper and ground coriander and stir for about 30 seconds to let the spices coat the vegetables.

To this base, add the beans and the chopped kombu. Cover with 6 cups of cold water and let it simmer on the stove for a couple hours, stirring occasionally. If needed, add more water during the cooking time. When the beans are tender add the salt, and enjoy topped with the fresh herbs.

Alternately, you can heat the veggies in your pressure cooker, add all the ingredients as listed above (except for the salt and herbs). Then cover and cook on high until the pressure valve begins to release stem, and then lower the heat and let cook for 20 minutes more. Let the pan come to room temperature before removing the lid. Serve with the fresh herbs.

For 8 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 127 g

Amount Per Serving

Calories  108 Calories from Fat  18

% Daily Value*

Total Fat  2.0g 3%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  16mg 1%

Potassium  386mg 11%

Total Carbohydrates  18.0g 6%

Dietary Fiber  3.7g 15%

Sugars  1.0g

Protein  5.2g

Vitamin A 52% • Vitamin C 3% Calcium 3% • Iron 9%

Nutrition Grade A

* Based on a 2000 calorie diet

Massaged Confetti Kale Salad

I don't know why, but massaged kale seems to make sense to me for a winter salad. Maybe it's because the greens are still easy to find, or maybe its because the greens make a hearty salad....either way, I love to make kale salad as a side to soups or grains. Actually, come to think of it, kale is pretty awesome any time of year, and with lots of vitamin c, it is sure to help you fight off any cold and flu germs whenever they try to strike.

Massaged Confetti Kale Salad

Ingredients:

1 bunch kale
1/2 cup fresh parsley, stemmed, rinsed and chopped

1/2 lemon, juiced
1 tbsp olive oil
1 tsp soy sauce
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 tsp salt

1/2 cup shredded carrot
1/3 cup raisins
1/4 cup raw sunflower seeds

Directions:

Wash the kale and rip it into bite sized pieces, while discarding the stems (you can add them to stock or juice them if you want). Put the pieces of kale into a large bowl and add all the dressing ingredients which are: the lemon juice, olive oil, soy sauce, onion powder, garlic powder, black pepper, and salt. Then get your hands dirty, and really massage the dressing into the kale. You want the kale to begin to soften so it may take a few minutes. You need to rub, twist and press the kale to start to break it down so it is more tender to eat. When the kale has softened, add the carrot, raisins and sunflower seeds. Toss to incorporate, and enjoy.

4 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 143 g

Amount Per Serving

Calories  143 Calories from Fat  46

% Daily Value*

Total Fat  5.1g 8%

Saturated Fat  0.7g 3%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  425mg 18%

Potassium  696mg 20%

Total Carbohydrates  22.9g 8%

Dietary Fiber  2.9g 11%

Sugars  8.1g

Protein  4.4g

Vitamin A 368% • Vitamin C 220% Calcium 16% • Iron 14%

Nutrition Grade A

* Based on a 2000 calorie diet

Vegan Macaroni and "Cheese"

When I first transitioned to a vegan diet, I did not appreciate the "cheesy" sauces that substituted in macaroni and cheese. But after my tastebuds adjusted, I began to enjoy them for what they are; not just a replacement for cheese but really yummy in their own right. I have come to like the flavor of nutritional yeast and love its healthy benefits, like all the amino acids it provides.

If you are in a similar place of not enjoying this new and different flavor, I suggest trying different brands of nutritional yeast to find one that you like, and trying it on popcorn. Nutritional yeast and popcorn are fantastic together. Then experiment with different recipes to find a cheese sauce that you like. Some use tofu, some water or broth, and others use alternative milks. This is the sauce that I like, and have grown to crave on top of a bowl of warm pasta.

Vegan Macaroni and "Cheese"

Ingredients:

8 oz whole wheat pasta

2 tbsp olive oil
1/4 cup all purpose flour

1/8 tsp tumeric
1/2 tsp garlic powder
pinch of thyme
pinch of black pepper
1/4 tsp ground mustard
1/2 tsp salt

2 cups plain soy milk

2 tsp soy sauce
1/2 cup nutritional yeast

1 tbsp red wine vinegar
1 tsp parsley

Directions:

Boil pasta in heavily salted water until al dente. Then drain and reserve the noodles.

Start the "cheese" sauce by heating the olive oil in a non-stick frying pan over medium-low heat. Add the flour and stir to make a paste. Once the flour and oil are completely combined, add the seasonings (turmeric, garlic powder, thyme, pepper, mustard and salt). Stir this to get it all incorporated. Then add the soy milk very slowly while stirring constantly. You want to pour a small stream while stirring to avoid clumps. Once the soy milk is added, let it come to a slow boil. Add the soy sauce, nutritional yeast and stir to let it blend together. Let the sauce continue to boil over low, while stirring occasionally. When the sauce has thickened up a bit, remove it from the heat and stir in the vinegar. Pour the sauce over the noodles, taste and adjust the seasonings, then serve with some parsley sprinkled over the top.

You may need to add a little water to re-heat if you have leftovers to keep the creamy consistency.

For 6 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 151 g

Amount Per Serving

Calories 293 Calories from Fat 71

% Daily Value*

Total Fat 7.9g 12%

Saturated Fat 1.0g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 350mg 15%

Potassium 579mg 17%

Total Carbohydrates 43.5g 14%

Dietary Fiber 7.4g 30%

Sugars 4.7g

Protein 14.2g

Vitamin A 0% • Vitamin C 1% Calcium 5% • Iron 26%

Nutrition Grade A

* Based on a 2000 calorie diet

Gingerbread Cookies

I love baking for the holidays because the oven warms the house and the smells are so wonderfully nostalgic. However, I do not love gaining weight during the holidays! These cookies are my compromise; they taste great but are made with more wholesome ingredients than a traditional gingerbread cookie. They are sweetened with maple syrup and made with whole grains so you can indulge, while still enjoying that yummy gingerbread flavor. They are a chewy cake-like cookies that are wonderful warm out of the oven with a glass of soy milk.

Gingerbread Cookies

Ingredients:

1 tbsp ground flax meal
3 tbsp orange juice

1/3 cup vegetable oil
3/4 cup maple syrup
1/4 cup soy milk
1/4 cup molasses

1 1/2  cups whole wheat flour
1 1/4 cups oat flour
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp nutmeg
1/2 tsp cloves
1/2 tsp cinnamon
1 tsp ground ginger

Directions:

Combine the ground flax meal with the orange juice and set it aside to let it thicken up a bit.

Next, mix all the rest of the wet ingredients together which are: vegetable oil, maple syrup, soy milk and molasses.

Then sift together all of your dry ingredients (whole wheat flour, oat flour, baking soda, baking powder, salt, nutmeg, cloves, cinnamon, and ginger).

Finally, add the wet ingredients to the dry, including the flax seed mixture, and stir to completely incorporate all of the ingredients.

Then put the dough in the refrigerator to chill for at least an hour.

When you are ready to bake, take the dough out of the refrigerator and preheat your oven to 350 degrees. Drop the cookies in rounded tablespoons onto a greased cookie sheet. Press them down to flatten a bit and then bake for 8 minutes. Let the cookies cool on a rack and then enjoy!

For 18 cookies. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 45 g

Amount Per Serving

Calories 152 Calories from Fat 44

% Daily Value*

Total Fat 4.8g 7%

Saturated Fat 0.9g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 107mg 4%

Potassium 156mg 4%

Total Carbohydrates 25.4g 8%

Dietary Fiber 1.1g 4%

Sugars 10.7g

Protein 2.1g

Vitamin A 0% • Vitamin C 4% Calcium 3% • Iron 7%

Nutrition Grade B

* Based on a 2000 calorie diet