Living Lite

Katherine's Market Recipe: Cauliflower 'Vichyssoise'

October 23, 2012

This is one of my favorite soups and is adapted from "The French Culinary Institute's Salute to Healthy Cooking," an inspirational cookbook for me. A "Vichyssoise," is normally cold, but I recommend you serve this hot. A traditional vichyssoise is made with cream, potatoes and leeks, but I think you'll love this version even more - made with the more flavorful cauliflower, a little potato lending texture, and milk making it lusciously smooth.

Today is the 10th "Katherine's Market Recipe," in The Georgetown Dish, all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you'll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You're also helping save the environment when you buy at your Farmers Market. Here's how...

For my "Cauliflower Vichyssoise," I recommend you buy the cauliflower, leeks, and potato at Georgetown's Rose Park Farmers Market (there are only two market days left!) on Wednesday, the Glover Park - Burleith Farmers Market on Saturday, or Dupont Circle's Fresh Farm Market (open year-round) on Sunday. 

Cauliflower "Vichyssoise"
By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (LifeLine Press, 2011)
www.KatherineTallmadge.com

Cauliflower is in the species of foods called “brassica.” The brassica family of foods has extremely high nutritional values and contain high levels of antioxidants and nutrients such as vitamin C, selenium, calcium, potassium, folic acid and choline - important for the brain, as well as soluble fiber, which reduces cholesterol and helps level blood sugar. Brassica, a huge category of foods including broccoli, cabbages, mustard seeds and greens, also contain potent anti-cancer compounds which help detoxify carcinogens in the liver before they continue to circulate in your bloodstream. These compounds also aid your immune response with anti-viral and anti-bacterial properties.

4 to 8 Servings

Ingredients

1 Tbsp Canola Oil
2 Leeks
1 Head Cauliflower
1 Medium Potato
6 Cups Chicken Stock (or vegetable stock), fat removed
1 Cup 1% Milk
Salt and Freshly Ground Pepper
8 leaves Fresh Parsley, Chopped

Slice the white part of the leeks, cut the cauliflower into florets and set aside. Heat canola oil in an iron skillet over medium heat. Add sliced leeks, stirring frequently for about ten minutes until soft. Stir in the stock, cauliflower and potato. Reduce the heat, cover and simmer for about twenty minutes or until vegetables are soft. When mixture has cooled a bit, puree with the  The Cuisinart Smart Stick... No mess, no fuss! (or blender or food processor), add the milk. Serve hot in the cool weather, cold in the hot weather. Add salt and freshly ground pepper to taste. Garnish with chopped parsley.

700 calories in the entire pot of soup


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Autumn Reflections

October 22, 2012

"This poem reminds me of how Autumn is a threshold—in the midst of the abundant autumn landscape of color and light, there is also a sense that the grey bare days of winter are just around the corner," says Terri Lynn Simpson, Consultant for Contemplative Programming, Washington National Cathedral Center for Prayer and Pilgrimage.

"These liminal times are like open doorways that invite us to a particular kind of mindfulness where we are aware that we’re moving from one way of being to another. One foot is in the past and one foot is in the future, and in the midst of the two is the present. We can put our weight on one foot or another, superficially living in the past or the future, but true balance comes only when we live deeply in the moment." Learn more about the health benefits of mindfulness...

Song for Autumn 
by Mary Oliver from New and Selected Poems:  Volume II (Beacon press)

In the deep fall

don’t you imagine the leaves think how

comfortable it will be to touch

the earth instead of the

nothingness of air and the endless

freshets of wind? And don’t you think

the trees themselves, especially those with mossy,

warm caves, begin to think

 

of the birds that will come — six, a dozen — to sleep

inside their bodies? And don’t you hear

the goldenrod whispering goodbye,

the everlasting being crowned with the first

tuffets of snow? The pond

vanishes, and the white field over which

the fox runs so quickly brings out

its blue shadows. And the wind pumps its

bellows. And at evening especially,

the piled firewood shifts a little,

longing to be on its way.

 

In Spring, 2013, Ms. Simpson is leading a religious pilgrimage to Wales focusing on poetry, in the Welsh tradition, which she says is "an exhalation of an experience of the holy, the primary language of spirituality.  As we explore the history and sacred sites of this thread of the Celtic tradition, the words of Welsh poets will guide us on our pilgrimage together and encourage us to reflect upon the ways our personal stories and landscapes shape our individual journeys."


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Katherine's Market Recipe: Butternut Squash Soup with Curry and Ginger

October 15, 2012

"A 'comfort soup' with just the right spices to make it interesting; my 'go to' soup for the Fall!" says my neighbor, Constance Chatfield Taylor, president of Flying Colors Broadcasts. "Great to serve with h'oeuvres in simple demitasse cups or on Thanksgiving day."

Winter squashes, particularly butternut, are far superior to the summer squashes and zucchini in taste and nutrition because of their deeper color and higher carbohydrate and nutrient content. The most potent squashes are the more deeply colored varieties, especially pumpkin and butternut. Their color is provided by one of the most powerful nutrients: beta-carotene.

Characterized by a chubby bowling pin shape, a buff/beige color on the outside and a deep orange on the inside, the butternut is an exceptional source of beta-carotene, an antioxidant which converts to vitamin A in your body. Beta-carotene is critical for your immune system, your skin, your vision, bones, reproduction, and more. Studies show that people who eat foods high in beta-carotene and people with high blood levels of beta-carotene have a lower incidence of certain cancers. But you won’t get the same results with a beta-carotene supplement. Study after study has shown disappointing results with the supplements. So, only the food will do! But that’s a good thing for us squash lovers.

Apparently, each squash is a bustling little factory of nutrients and phytochemicals, the plant compounds with potent powers of healing. When acting synergistically in a food, these nutrients provide a more powerful health punch than the individual nutrients alone. Some of the most important nutrients in squash are antioxidants, such as beta-carotene, alpha-carotene and vitamin C, which are powerful substances believed to reduce inflammation, improve immune function and help prevent heart disease and cancers, among other benefits.

But there are other good reasons to eat butternut squash.

Butternut squash is also a great source of fiber (good for your gastrointestinal system), potassium (important for your heart and lowers blood pressure), vitamin C (a great antioxidant important for your skin, bones and healing), magnesium (important for muscle function, the heart, bones, blood clotting, and improves diabetes),manganese (important for metabolism and bone formation) and calcium (important for your heart and bones). And a big plus: it’s low in calories, only 82 calories in a cup (7 ounces) of baked squash cubes.

Today is the 9th of  "Katherine's Market Recipes," in The Georgetown Dish, all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you'll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You're also helping save the environment when you buy at your Farmers Market. Here's how...

For my "Butternut Squash Soup with Curry and Ginger," I recommend you buy the butternut squash, "candy"onion, and garlic at Georgetown's own Rose Park Farmers Market on Wednesday, the Glover Park - Burleith Farmers Market on Saturday, or Dupont Circle's Fresh Farm Market on Sunday. Incredibly, you can even buy locally grown ginger at the Dupont Circle Farmers Market or other Fresh Farm Market locations from Next Step Produce, Tree and Leaf Farm, The Farm at Sunnyside, Radix Farm and Mountain View Farm.  It's simple to preserve this fresh, tender and exquisite ginger so you can have it all year long. Learn how with  my step-by-step instructions for Preserving Ginger...

Butternut Squash Soup with Curry and Ginger
By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (LifeLine Press, 2011)
www.KatherineTallmadge.com

About 6 servings

Ingredients:

1 Small Butternut Squash
4 Cups Water
2 Tbsp Canola Oil
1 Cup Chopped Sweet Onion (about 1 medium)
1 Clove Garlic, crushed (2 cloves, if you like it spicy)
1 tsp Curry Powder (2 tsp, if you like it spicy)
1 Tbsp fresh Ginger, about 2 inches, grated (2 Tbsp, if you like it spicy)
1 Cup Chicken or Vegetable Stock
Salt and Freshly Ground Pepper to taste
Optional Garnish: A few fresh Cilantro sprigs per bowl

Cut Butternut Squash in half, lengthwise. Scoop out seeds. Place squash face down  in baking pan with 4 cups water. Bake at 350 for 45 minutes or until soft when pierced by a fork. (If you cannot slice a raw squash, as an alternative ... Bake the squash whole, then slice it in half when relatively cool - add the water to the soup pot later...)

While the squash is baking, prepare the aromatic vegetables and spices:  Place the oil in a large iron skillet or soup pot on medium-high.  Add onions and garlic and fry until golden. Stir in curry powder, ginger, and a pinch of salt and simmer on low for a few minutes.

When the squash has cooled to the touch, pour all the water in which the squash was cooked into the skillet and stir to scrape up the bits of aromatic vegetables and spices.  When squash has cooled, scoop out the butternut squash meat, leaving the skin, and stir into the mixture in the skillet. When room temperature or cool, puree the vegetable and spice mixture in a blender or food processor with the broth. Better yet, use my favorite immersible hand blender and puree right in the cooking pot: The Cuisinart Smart Stick... No mess, no fuss!

NOTE: Adjust seasonings by adding more salt, pepper or spices, if desired. Adjust consistency by adding more water or broth. Also, any similar winter squash will work well if Butternut is not available.

The entire pot of soup makes about  6 cups and is about 500 calories


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