wellness by little

Classic Tomato Soup Recipe

Servings: 6ish
Prep Time: 45 minutes

Ingredients:
2 Tbs. extra-virgin olive oil
1 Tbs. unsalted butter
1 large white onion, finely chopped
2 large clove garlic, smashed and peeled
2 Tbs. all-purpose flour
3 cups lower-salt chicken broth
3.5 cups fresh organic tomotoes
1-1/2 tsp. sugar
Kosher salt and freshly ground black pepper

TIP:
Be sure to purée in small batches and crack the blender lid slightly (or remove the center cap from the lid). Steam can build up once you start blending, and if the lid is on tight or the blender is overfilled, it will spray hot soup all over you and your kitchen. For protection, cover the top with a dishtowel while puréeing.

Directions: 
In a 5- to 6-quart pot, heat the oil and butter over medium-low heat until the butter melts. Add the onion and garlic and cook, stirring occasionally, until soft but not browned, about 8 minutes. Add the flour and stir to coat the onion and garlic.

Add the broth, tomatoes, sugar, and 1/4 tsp. each salt and pepper. Bring to a simmer over medium-high heat while stirring the mixture to make sure that the flour is not sticking to the bottom of the pan. Reduce the heat to low, cover, and simmer for 40 minutes.

Let cool briefly and then purée in two or three batches in a blender or food processor. Rinse the pot and return the soup to the pot. Season to taste with salt and pepper. Reheat if necessary. Serve warm but not hot, garnished with halved cherry tomatoes, ground pepper and freshly shaved pecorino cheese. 

 

Warming Creamy Zucchini Soup with Freshly Baked Croutons

Zucchini has a variety of health benefits due to it's high nutritional value. Zucchini contain a fair amount of potassium that can help reduce blood pressure as well as a good amount of Vitamin C. Vitamin C, a powerful antioxidant, plays a huge role in keeping the immune system healthy. This versatile summer squash is also high in folate, calcium, fiber and is also great for the skin giving it a natural glow and restoring moisture. 

A client recently turned me onto this recipe and I will say it is incredible for a dairy free, purely vegetable soup. Serve this soup hot as a first course or make a bigger batch and enjoy as a meal.
 
Serving size: 4
Preparation Time: 10 minutes
Cook time: 5 minutes

Ingredients:
1 large organic zucchini or 5 small zucchini
1 large shallot
4 cloves of chopped garlic
1 bay leaf
3 tbsp olive oil
1/2 bottle of 750mL San Pelligrino sparkling mineral water
Salt and pepper to taste
1/2 Loaf of Fresh French Baguette (optional)
1 cup grated parmesan reggiano (optional)
 
Directions for freshly baked croutons: 
Preheat oven to 350 degrees.
Chop bread into small bite size pieces.
In a baking dish pour 2-3 tbsp olive oil over bread and make sure all pieces are covered in olive oil. 
Cook for 10-15 minutes or until croutons or brown and crispy and set aside. 

Directions for soup: 
In a large skillet sauté the shallot and garlic well.
Add salt, pepper bay leaf and keep stirring until ingredients start browning and you smell the aroma of garlic. 
Add chopped zucchini and keep sautéing them together until the zucchini is almost half way cooked.
Add 1/2 bottle of sparkling water and cook it for another 10 minutes or until zucchini is fully cooked. 
Put everything in a blender and thoroughly blend.
Combine soup, croutons and freshly grated parmesan in a bowl and enjoy!
 

Lemon Chicken Soup Topped with Raw Veggies

This is a spin on tortilla soup. The lemon and raw veggies make this soup refreshing and perfect for a cool summer night. This a perfect go to if you or someone you know is getting sick. It's loaded with garlic a natural anti-inflammatory, anti-bacterial and anti-fungal.

Servings: 6-8
Prep time: 30 minutes
Cook time: 1 hour

Ingredients:
1 rotisserie chicken
12-16 small yellow and/or red potatoes
1 bulb of garlic
3-4 celery stalks
1 medium onion or 2 small shallots
3 carrots
5-6 lemons (depends how much you like lemon)
1 tablespoon oregano
1 bunch cilantro
1 red pepper
1 avocado
Salt to taste

Instructions:
With a large pot fill to about medium height with water. Once boiling place rotisserie chicken in pot, lower heat to medium and let stew for ~30 min.
While waiting, cut up all vegetables to bite size pieces. Juice lemons. Add salt and oregano to broth. When time is up take chicken out of the water and dissect the chicken and put edible parts back in broth. Add potatoes, garlic, lemon juice (to taste). Wait about 10 minutes then add all other vegetables. 
Let sit on medium to low heat until potatoes are done. 
Cut up raw toppings (red bell pepper, cilantro and avocado) as the last addition before serving!

Gluten Free Panko Crusted Fish Tacos

Serving size: makes 8 medium sized tacos
Prep time: 20 minutes
Cook time: 15 minutes

Ingredients:
1lb white fish (halibut, ling cod, trout, rockfish, sea bass) 
1 cup gluten free Panko bread crumbs
1 tbsp salt
1 egg
1/2 cup milk
2 tbsp canola oil
1/3 head of green or red cabbage, sliced into small strips
1 avocado, cubed
1/4 cup salsa
1 cup cherry tomatoes, halved
1/2 cup cilantro, chopped
1 lime, sliced into small pieces
1 cup grated sharp cheddar cheese
Corn tortillas

Directions: 
Cut fish into small bite size pieces.
In a small bowl mix egg and milk together. Dip pieces of fish in egg & milk mixture. 
Mix breadcrumbs and salt on a plate and bread both sides of fish. 
In a medium sized skillet add canola oil and place fish in pan to brown on medium to high heat.
Cook until brown and turn just once. 
Prepare avocado, cabbage, tomatoes, lime, cheese and cilantro as raw ingredients.
In a separate pan lightly grease pan with olive oil and heat to grill tortillas.
 






 

15 Minute Meal: Spicy Kimchi Noodle Bowl

This recipe has many variations. You can add a protein, more vegetables, use a variety of different noodle types (veggie noodles work great!) or kick it up a notch by adding Siracha.

Serving size: 4
Prep time: 10 minutes
Cook time: 5 minutes  

Ingredients: 
2 tbsp olive oil
1 tbsp sesame seed oil
2 tbsp tamari 
4 garlic cloves, crushed
2 packages of spaghetti tofu noodles
1/4 head of red cabbage
5 mushrooms
1/2 bundle of cilantro
2 hot Italian chicken sausages
1/2 jar of Kimchi
1 lime, juiced

Directions:
Place protein in pan and begin cooking.
Cut all veggies and set aside. 
Prepare noodles as directed on package.
Add noodles, olive oil, sesame seed oil, tamari and garlic to a medium sized frying pan.
Add mushrooms and sauté on medium heat until mushrooms are cooked.
Add all components into bowl and top with cabbage, cilantro, kimchi, lime, Siracha and enjoy! 

 



 

Spaghetti Squash Lasagna

This spaghetti squash lasagna recipe with garlicky broccolini makes for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation.

Yield: 4 servings
Prep Time: 30
Total Time: 40

Ingredients

1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
1 tablespoon extra-virgin olive oil
1 bunch broccolini, chopped
4 cloves garlic, minced
1/4 teaspoon crushed red pepper (optional)
2 tablespoons water
1 cup shredded part-skim mozzarella cheese, divided
1/4 cup shredded Parmesan cheese, divided
3/4 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground pepper

Preparation

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.