Cioppino is traditionally made from whatever the fishermen didn't sell at market that day. It's a hodgepodge of random seafood and delish!
This vegan version doesn't sacrifice a bit of texture or flavor. In fact I would have a hard time choosing between the traditional version and this one it is really that good.
King Oyster Mushrooms -they look like scallops and have the same texture, cut them across so they resemble scallops.
Wood Ear Mushrooms -they sub for oysters or mussels
Lobster Mushrooms -those are pretty self explanitory no?
These vary widely in price. I won't presume to tell you how much of each you want. I add in cheaper types like plain white cap mushrooms to fill out my soup.
Assuming your cooking for two I would buy one container of white mushrooms then pick up 3 of those big King Oyster Mushrooms (they are the cheapest of the 'fancy' mushrooms) then pickup a small amount of Wood Ear and Lobster. Now if you're planning a fancy fun night then go crazy and indulge, you won't regret it at all!
2 Tbs coconut oil
1 shallot, sliced
1 garlic clove, minced
1/2 red pepper, sliced
1 tsp fresh oregano or 1/2 tsp dried
1/2 tsp thyme or a sprinkle of dried
1 tsp fresh basil, for garnish
1/2 jalapeno if you like spice, optional
1/2 piece of Kombu
1 cup of Pomi crushed tomatoes*
1/2 cup dry white wine
2 cups water
Start with your Kombu and water. I suggest soaking the kombu over night and you're ready to go the next day. If you're making this for the same day you'll bring the water and kombu to a boil then turn way way down to low. Let this just barely simmer for 30 minutes.
Saute the King Oyster mushrooms and the red pepper in the coconut oil for about five minutes. Add the other mushrooms for an additional minute, then add your shallot and garlic (and jalapeno if using) in the coconut oil for just a few minutes more. You're not cooking the veggies thru so don't hang out here long.
Add these veggies to the broth along with the tomatoes and wine. Bring to a simmer and cook for 20 minutes.
Add the fresh herbs just before serving.
If you're using the dried herbs add them along with the veggies to the broth.
*I like these because tomatoes leech the chemicals in cans dramatically. Pomi boxes are BPA free, GMO free, preservative free. One box equals about 3 cups. Refrigerate after opening and enjoy in other recipes or make more of this broth!
I hate recipes that come after a bazillion pictures so I'm not going to bury it. But do scroll past the pictures for all the health benefits and reasons not to be afraid of butter!!!
Here's the short version:
All in all this recipe will take you about 45 minutes. It's not hard but you do have to keep an eye on it.
1lb of butter -Organic & Grass Fed if possible. I buy Kerrygold it's hard to find both in one.
1 pint jar, Ball or Mason are good choices -just make sure it's glass
Heavy bottomed deep pan -No teflon pans, use glass or stainless steel.
You'll need a slotted spoon or screen to skim the butter as it cooks
No plastic utensils, use metal or wood.
Melt the butter at a Med heat. Once the butter melts lower the temperature to Low. Warm enough to cook but not enough to bubble.
Cook for 25-30 minutes Skimming off the white floaty bits (milk solids) as it separates.
After you skim the top you'll see bits at the bottom browning. Turn the heat back up to Med Low, you want to brown those bits but don't let them burn. The butter will stop making any noise. The Ghee is done when those bits are brown and the ghee is quiet. Strain into a glass jar and store at room temp. Don't keep it in the fridge or the moisture will cause the ghee to go bad. Don't use a wet spoon either. Water in your ghee will cause it to go bad.
A note about your BUTTER
If you can get your hands on Organic and GrassFed butter do it! You can most likely get Kerrygold Grassfed butter. It's what I used. This website will give you more info on Kerrygold and why the kind of butter you buy is so important. Sign the petition while you're there!
On with the picture show!
Start with good quality butter
Melt at Medium, Medium Low.
You don't want the butter to bubble the picture above left is a little to high. You can see the little bubbles.
Below you can see the white bits, aka milk solids, are starting to separate.
This is when you'll want to start skimming, a small screen would be better but this is what I have! Just don't use plastic. Wood or Metal only.
Above: The skimming halfway through.
Below: These are the brown bits, it's time to strain!
Layer the cheesecloth so no small bits get through.
The browned bits post straining.
The final golden result!
Why eat Ghee?
Recently is was discovered -or I guess rediscovered with scientific backing, that CLA is a naturally occurring GOOD trans fat! This is found in the meat and milk of grassfed cows, sheep, and goats.
The only place this is found in the vegatable kingdom is traditionally fermented foods like sauerkraut but the amount is barely traceable so it's not a very beneficial source.
The Nourished Kitchen blog is so good on this topic that I don't feel the need to re-invent the wheel. Check it out for more info into the science behind it all.
Here are the Ghee highlights:
Current research on conjugated linoleic acid and its benefits to health indicate that it can be effective in the fight against various cancers including breast cancer. Going so far as to say post menapausal woman has 60% less risk of breast cancer!
Which could also be because you need fats to detox properly. Your body stores toxins in your fat because they would otherwise be in your organs causing even more chaos. If you eat fats your body will release those toxins as a safe way to eliminate them.
You need certain vitamins like A and K. They are found in grassfed butter and Ghee is an excellent source. These vitamins are essential to your hormonal balance which leads me to
Weight Loss! You read that right. In order to lose weight you need to eat your fats!!! I know, it sounds crazy but it's true.
Eating Ghee all day long isn't a good idea, you want to have 1-2 Tbs a day. No more especially if you have a history of cardiovascular disease in yourself or your family history. If you stay at this level tho studies have shown that it can actually REDUCE cardiovascular risk -assuming that the other 90% of your fat intake is from a plant source so think avocados, coconut and olive oils!
Now you're asking about cholesterol. Good question! It's up for debate, but the problem is cholesterol is up for debate. It used to be that high was bad, now we know that there are two kinds (so far) and that one is bad but the other is GOOD. Dr.s tell us now that it's the ratio of bad to good that's important, but there are multiple ways of testing. Here in the states Dr.s don't even know that! So, if you have serious issues with cholesterol my advice is talk with a holistic or integrated Dr. as well as a Health Coach. Have people supporting you and start slowly. Ghee is VERY healing and I'd hate to put something that's so overwhelmingly good aside because science hasn't caught up, yet.
This makes an excellent breakfast, snack, or dessert!
I make a larger batch. I store it in the fridge, then when I need it in the morning I scoop some into a smaller jar, add more milk and shake! It gets REALLY thick after a few days so the extra milk will turn it back into pudding ;)
Here's a single serving recipe. Feel free to up the ratios!
1/2c coconut milk -or any milk you like
1/4tsp vanilla extract
a pinch of salt
1 tablespoon honey or maple syrup
Place all of this in a jar and shake! This is your free shoulder and arms workout for the day. You're welcome!
Add 1 TBS cacao and a pinch of cinnamon for a chocolate version! -to be honest I ALWAYS make the chocolate version ;) I also add cacao nibs to mine!
As I mentioned before I make this in bulk. When I make the small one for the day I add nuts, cacao nibs, goji berries, hemp seeds, maca, whatever I have on hand and looks good. I encourage you to do the same!
always feel free to top with fresh berries, banana slices, crunchy nuts like almonds or pistachios...
There are a million and one ways to make fish soup. From New England Chowder to San Frans' Cippino you can make fish soup for every day of the week and not even come close to repeating a recipe.
I'm going to give you a recipe for a VERY simple fish soup. My goal is to make this in one pot, with minimal effort so you can spend more time enjoying dinner!
4c water or fish stock
1lb white fish cubed
1 small onion chopped
1 carrot chopped
1/2 green pepper chopped
2 cloves garlic smashed
2c gold/red potatoes cubed or whole fingerlings
Fresh herbs for garnish
Bring the stock and salt to a boil. Add the potatoes, let simmer about 5 minutes then add the carrots, green pepper, onion, garlic and fish. Cook about 10 minutes, just until the fish is cooked. It will turn solid white.
If you'd like a little spice add some fresh jalapeño! Lime juice is also really good in this dish.
Feel free to play with the veggies, add broccoli or celery. Use sweet potatoes…
Add a little fennel to really make the soup special! or saffron!
Top with fresh herbs like mint, parsley, cilantro, dill, orefennel fronds...
I love Vegan Veggie Slaws. I've got a bunch bookmarked that I play with and I thought I'd share them all with you!
Let's put our hands together for all these lovely cooks!!!
The Simple Veganista
I love this recipe. One of the first I ever tried! I don't use as much sugar - in fact I don't use any but other than that I follow this as is!
Fat Free Vegan
An asian inspired slaw. Again I don't use any sweetener. The oranges are enough for me. I do use Braggs liquid aminos tho!
This is really a super basic dressing, but with colorful veggies!
I love creamy slaw just like anyone else. This uses soaked cashews. It take a little forethought but totally worth it! I also make mine in a food processor not my vitamix just because it's easier to clean! But it's not as smooth…
The recipe is down the page a bit, but she gives a few different ideas and it's super yummy! It's a kale slaw so you can try something sans cabbage!
Here's a recipe to put those broccoli stalks to good use! Nothing is wasted in my house so this was a great idea to use stalks aside from stir fry and veggie stock. PS I love the blender girl!
Here's a nice warm breakfast that's gluten free, filling for days, full of protein, and so easy to make different from day to day!
Millet is a seed, so it's full of good minerals! Things our bodies don't get enough of like magnesium. It's such an important thing but we don't have any sources of it in the Standard American Diet (SAD).
Here's a basic recipe to get you started!
2 1/2c water
Cook this first for 30 minutes
1 cup coconut creme ( a can of full fat organic cream is the way to go! )
1 cup milk (nut, seed, raw, what ever you like. Unsweetened)
pinch of pink salt
maybe a little honey, but not necessary
Cook just to warm up the creme and milk. Stirring to combine the spices. When it's warm you eat!
Add some toppings like nuts, seeds, fruit, dried fruit. The picture above is banana, almonds, dried cranberries.
Here's my big tip. Cook the millet the night before or over the weekend, then just pull it out to heat in the morning. I make this but I only use half the cooked millet so it's super creamy. Sometimes even less!
If you're making this in one big batch you may need to add your favorite unsweetened milk to really get it nice and creamy.
This is essentially a thick smoothie in a bowl! It's very versatile and I encourage you to play with it. I like this because buckwheat is actually a seed. It's a protein rich, mineral rich -even in magnesium a mineral everyone is low on, and a gluten free powerhouse! I do well with a protein boost in the morning and this is a whole foods way to skip the protein powders, and the cooking. I love my eggs but sometimes I'm craving something vegan, or cold, or sweet, or fruity, or chocolate, and since there's no limit to combinations you can let your cravings be your guide!
1/2c raw buckwheat -soak over night or sprout a bunch and store in the fridge
1 banana -I recommend freezing bananas for this very dish
1/2 cup berries -again freezing is fine!
place it all in a food processor and blend til creamy!
Superfoods like Maca, Bee Pollen, Raw Honey...
Greens a handful of spinach, a little chlorella…
A scoop of nut butter
soaked cashews -you can soak them in your buckwheat over night
Make it a chocolate pudding!
Add avocado or use it in place of the banana. Add a TBS of Raw Cacao
Dried or Freeze Dried fruit
Use Avocado instead of banana and slice banana on top!
What do you like? Lay out some of your favorite combos below!
1. How to juice with out a juicer
2. What to look for when buying green juice
So you don't have a juicer. You think there's no way I can drink a daily green juice. It's to much money to buy every day. You're right it is expensive to buy a juice every day. However you can juice with out a juicer!
I own a juicer and I buy juice from time to time. I get stuck out shopping and am in the middle of a grocery store, hours after I thought I'd be home. I've run out of snacks, I'm hungry but everything 'ready to eat' is full of sugar, chemicals and preservatives, or it's $$$ for something I know I could make at home for a fraction of the cost.
So I'm going to share with you how I used to juice in my pre-juicer days and what I look for when I'm stuck out there in la la LAnd hungry and in need of real food.
1. Use your blender! If you have a high powered blender then this is even easier for you. If you don't then this is what you do:
Toss whatever you want in your blender with a little water. Blend, strain into glass. Use the back of a spoon to squeeze out the juice. Toss the fiber in the freezer for making stock at your convenience or baking! Seriously.
Drink your juice!
Here's an example:
2 leaves of kale
1 cup of pineapple
1 stalk of celery, chopped
1 regular cucumber chopped
juice of 1 small lemon
My personal favorite:
2 stalks of celery
juice of 1 big lemon
big handful of parsley
a healthy splash of coconut water
a little honey if it's too bitter
toss all of this into the blender. Add enough water or coconut water to get things moving in the blender. You may need to use the pulse function a few times to get it churning. Then let it run til it gets smooth, like a smoothie ;)
Strain over a jar and drink! I make enough for a whole day. I add more lemon juice and just a little raw honey. These preserve the enzymes in the juice for up to 3 days. No they aren't just as rich with enzymes as day one, but they are pretty close and lets face it -if it's between making one big batch that you will drink for 3 days or one small batch and then nothing… something is always better than nothing!!!
I know I had to confront some truths for myself. No I don't juice everyday. I just can't, there are a limited amount of hours in the day. I can juice once a week. I drink them over the course of three days. Then if I find my gut saying 'hey! you need more juice' I do it again! If I forget then, well, I forget!
Life is full of enough stress. Don't add on more!
2. With that said here's what to look for when you're buying your juice:
What's the veggie vs fruit ratio? The thing is most people are so overly sugared that they won't drink veggie juice unless it's really fruit juice with some green to look healthy. Don't be that guy. You don't need fruit juice, you get enough sugar. You want your fruit to be with it's fiber. That's what keeps the sugar from kicking you in the teeth. You need veggie juice because our soil is soooo depleted that even organic veggies aren't as full of vitamins and minerals as they were pre industrial revolution.
Is there something that's not a fruit or veggie in it? If there's anything in it that's not real skip it. Citrus Acid is a common one. It seems like another way to say lemon juice. It's not. It is a naturally occurring preservative so it's not terrible... Unless it's got numbers on either side of it. Then it's actually made from sulfuric acid. If you can find a juice that doesn't have it then just skip it all together.
Is there chlorella or spirulina in there? AWESOME!!! Superfoods are the bomb diggity. If you can find a juice with them -get that one!
Are there herbs in it? Parsley, mint, cilantro, are some common ones. They are full of detoxifying power. Drink those!
Anything you like? Recipes, buying tips, questions and advice are always welcome!!!
I love chicken soup. I would watch my mom brown a whole chicken in the pot then add water and cook until the whole house smelled like… home. Chicken soup just has the healing smell. I know logically it's because it gets made when ever someone gets sick. That doesn't change how good it smells!
So while I do love to brown the chicken in butter I rarely do. I usually don't make soup with my chicken right off the bat. I save the soup for the end of the chicken. But I'm not feeding a family with mine either! So one chicken will last us much longer.
The one thing you need for the easy version is a crockpot. If you don't have one, then brown the chicken in a large pot, by adding butter and turning the chicken so each side gets browned. After the whole chicken has been browned you can follow along.
Here's how I make chicken soup, from a whole chicken, for two.
1 chicken -Organic, pastured
2 large carrots -cut in nice big chunks
1 small onion -I cut in quarters
3 cloves of garlic -just smash em
2 stalks celery -cut into bite sized pieces
a little bag of fingerling potatoes -just rinsed!
1. Slice the lemon in half set by the pot
2. Rinse the chicken removing any giblets first. Sprinkle salt in the cavity of the chicken. Place the chicken in the crock pot.
3 .Squeeze the lemon juice on the chicken and stuff the lemons in the chicken cavity.
4. Sprinkle a little butter or oil on the chicken, then salt and pepper.
cover and set the crockpot.
I like to set mine to 4 hrs (high) and let it brown, however sometimes I'm going to be out all day so I put it on 8 hrs (low) it doesn't get as brown but it is the most tender chicken ever made on earth.
5. An hour before the chicken is done I put the potatoes and big hunks of carrots in. You'll notice that your crockpot has a few inches of water in it. I toss the potatoes and carrots in and add a little more water to cover the veggies. It's not a big deal if they aren't submerged so don't stress! This is just so you have enough broth for you soup.
6. 30 minutes later I toss in the rest of the veggies.
7. When the chicken is done I typically pull the veggies out and place in a bowl, then pull of the chicken we will be eating with the soup. The chicken will completely fall apart. There is no lifting it whole out of the pot it's that tender! So I grab the legs off and a breast for the two of us. Place in bowl. Then I use my baster to pull out the broth and squeeze right into the bowls.
8. Add salt and pepper
-The bonus points:
After you've eaten and your just super awesome happy pull the rest of that chicken out of the pot. It should be cool now. Take the meat off the bones and make yourself treats, chicken salad is my go to. Place the bones right back in the pot. Pour a cup of Apple Cider Vinegar in, then fill with water. Cover and let soak overnight. The next morning turn your crockpot on the lowest setting -mines 10hrs. Cook constantly for a few days. After the 1st day you should be able to cut the bones with a pair of regular scissors. Keep cooking. You're making bone broth!