MISO SOUP!

This insanely nutritious soup is simple to make and can be changed to make use of what you may already have on hand. The indispensible ingredient however is miso.   Miso comes in  paste form and can be found refrigerated at the health food store and all enlightened grocery stores.  Miso  is high in protein and vitamins and minerals but since it is a fermented product it is also good for your digestion.  Some people worry about the high sodium content in miso, (which does have a salty flavour), but studies have shown that this type of sodium does not affect blood pressure the way table salt will, and consuming miso actually protects cardiovascular health.  Miso should never be combined with boiling water as this will kill off the beneficial bacteria that contribute to your health!

The veggies are barely cooked, just warming them in the steaming water will do fine, and this is a great way for raw-food lovers to jump off that bandwagon and start to integrate more warm, ‘nearly cooked’ foods into their diet.

When I head in for a long day at the clinic this is my lunch of choice.  All I do is prepare the fixings ahead of time and use my kettle at work to produce this re-energizing miso magic!!

Did I mention how DELICIOUS this soup tastes??? Light but satisfying! One caveat, I don’t measure anything when I make this soup, so the following  recipe is my best estimation!  The following should make 4 hearty helpings.

Rosie's Miso Soup

OK, collect :

4 Baby bok choy (or 1 or 2 grown-up bok choy)

Carrots , slice these nice and slender, almost matchstick size, but don’t obsess about it

2-4 green onions, sliced

1 zucchini , matchstick sliced, if desired

A handful or two of shitake mushrooms chopped roughly

Approximately 2-3 tbs sauce or ‘Bragg’ (a non sodium replacement)

A dash or more of sesame oil.

1/4 cup of warm water.

A heaping tablespoon of organic miso paste.

Chopped, fresh cilantro

Mix miso and warm water (not boiling) together in small bowl and set aside to dissolve. Pour vegetables into a medium sized saucepan and add 5-6 cups of water.  Add soy sauce and sesame oil.  This broth will taste rather thin until the miso get added.  Heat to steaming.

Meanwhile make sure that the miso paste is completely disolved, then divide equal portions to each soup bowl and top with the vegetable-broth mixture and cilantro.

Modify this soup by using other vegetables, think chinese cabbage, green string beans, etc.  For more protien try adding cooked shrimp or chicken.
Bon appétit, as we say here in Quebec!

Recette de la Saison – La Soupe aux Fèves Noires

Une bonne soupe aux fèves noires riches en protéines à savourer en plein hiver et qui saura rassasier les plus gourmands. 

En Médecine Chinoise, les fèves noires sont bénéfiques pour vos reins et aussi pour votre système reproducteur. Une petite quantité d’algues sera suffisante pour rehausser la saveur et aussi pour stimuler l’énergie de vos reins.

Tout d’abord vous devez faire tremper 1 tasse de fèves noires toute une nuit. Rincer, couvrir et ensuite faire cuire environ 30 minutes-vous obtiendrez environs 2 tasses de fèves. Vous pouvez aussi utiliser des fèves noires et des tomates en conserve ce qui vous fera épargner du temps.

 INGRÉDIENTS

2 gros oignons coupés grossièrement

1 tasse de champignons coupés grossièrement

2 gousses d’ail émincées

1 à 2 litres de bouillon de poulet ou de légumes

3/4 tasse de tomates en morceaux à l’étuvée

Un petit morceau d’algue séchée

Assaisonnez à votre goût en ajoutant sauce Worcestershire, sauce chili ou de la pâte de curry.

Faire revenir les oignons, l’ail et les champignons dans une huile de qualité. Passez au robot culinaire les légumes en ajoutant les fèves afin d’obtenir une purée. Remettre le tout dans votre chaudron, ajouter le bouillon,  l’algue séchée ainsi que les tomates. Laisse mijoter à feu doux environ 30 minutes. Cette soupe sera plus savoureuse si vous la réfrigérer toute une nuit avant de la déguster.

Bon Appétit !

SUMMER SALSA!

I love to cook but when summer rolls around I prefer to spend more time outdoors and less in the kitchen. This season’s recipe will free you from the stove without sacrificing nutrition.

In Chinese Medicine, we discourage the the consumption of too many raw foods as they can pose digestive problems for some people. In the summer heat, however, our systems can better handle the digestive requirements of some raw vegetables including the tomato which relieves dryness and thirst, builds yin fluids, purifies the blood and detoxifies the body in general.

What makes this condiment recipe all that much more special is the fact that one of my patients shared it with me. Thank- you Karine!

Summer Salsa

6 ripe, Italian tomatoes, diced or pulsed in the food processor for a few seconds.

1 can of pitted, black olives, chopped

3 strands of garlic flowers or 2 cloves of garlic, finely chopped. (Garlic flowers are pictured below.)

Garlic Flowers

1 -2 tbs small capers

Add the following herbs to taste: Coriander, basil, thyme

Juice of ½ lime and or lemon

Toss all ingredients together in a medium sized bowl and serve with wheat-free crackers or as an accompaniment to whitefish!

Black Bean Soup

This recipe is an excerpt from my winter newsletter.  This issue is all about self-care for Kidney energy, which is most vulnerable during the cold winter weather.

Black Bean Soup

This tasty and comforting soup is easy to prepare and can almost satisfy as a main course!
Black beans are full of protein and are warming in nature.  In Chinese Medicine they are beneficial to the kidneys and to our reproductive functions.  A small amount of seaweed supplies the salty flavour needed to stimulate Kidney energy.  I stew my own tomatoes and soak the beans overnight but canned tomato soup and canned black beans can be substituted in order to save time.

Ingredients 
2 Onions, chopped
I Cup mushrooms, chopped
2 Cloves garlic, minced
1 Cup dried black beans, soaked overnight, rinsed, cooked  until tender- (30 mins) and drained
1-2 Liters chicken broth or vegetable broth
¾ Cup stewed tomatoes
Small piece of dried seaweed
Optional: Worcestershire sauce, Chili sauce or Curry paste, adjust to taste.
***
In saucepan over medium heat, sauté onions, mushrooms andgarlic in quality oil.  Transfer to food processor and add cooked beans.  Purée mixture and return to saucepan.  Stir in broth, seaweed and tomatoes.
Simmer until some of the liquid evaporates, (about 30 mins).
Can be eaten immediately but flavours are enhanced if soup is refrigerated and eaten the next day.  Makes 4-6 servings.
Enjoy!