Blog | Recipes

Tomato Potato Soup

March 6, 2020
Tomato Potato Soup

The tomato potato soup happened one day that JP was feeling under the weather and I didn’t have a lot of produce in the house.

You know when you have a cold that leaves you without energy and even worse, without appetite? Well, this was were JP was at. When dinner time came, I had to think of something quick. A simple dish that’s loaded in nutrients…soups are always the answer for me here.

But since it was already towards the end of the week, I had already used all of my veggies earlier on the week. The only veggies that I had left were baby potatoes, tomatoes, and celery. So that would have to work.

Now, perhaps potatoes and tomatoes are not at the top of the list when it comes to super nutrition. Typically we associate healthy with greens. But potatoes and tomatoes have a lot more to offer than “fries with ketchup”.

Potatoes are starchy and can give the body energy. Which is exactly what we need when we are feeling down. It also is a source of potassium and if you keep the peel, you get a little dose of fiber. So don’t eliminate potatoes from the menu out of a carb fear.

The other main ingredient here are the tomatoes. Their beautiful red color is an indication of its nutrition. Tomatoes are rich in vitamins (like vitamin C and vitamin E) and antioxidants (like lycopene). And you know how we always talk about the healing properties of nature and food? Well, lycopene has actually been linked to supporting heart health and cell health. Pretty neat, right?

A few other nutrition superstars in this soup is the onion and garlic with their amazing immune boosting properties. I also added a good amount of turmeric, which explains the yellowish color of this soup. Turmeric works as a potent anti-inflammatory and adds a nice flavor kick to soups.

Last but not least, you probably have noticed the addition of canned coconut milk to most of my soups. The thing with soups is that you want to add as much nutrition to the dish to help your body feel satisfied. The coconut milk adds a nice dosage of healthy fat and flavor. Mission accomplished!

And I am happy to report that nutrition beat the cold! So if you are feeling under the weather, make sure to not overlook your nutrition. Simple ingredients like onions, garlic, turmeric, tomatoes can offer your body the strength and boost it needs. And soups are a great way to load up on nutrients when your appetite is not fully there.

Well my dear friends, see you in the kitchen!

Tomato Potato Soup

Potato Tomato Soup Recipe

Serves 3-4

Ingredients:

  • 5 medium tomatoes cubed ( I used Roma)
  • 6-7 baby potatoes cubed
  • 4 celery sticks sliced
  • 1 white onion chopped
  • 3-4 garlic cloves minced
  • 1 coconut milk can
  • 2 cups filtered water
  • Spices to season 1 TBSP each: turmeric, smoked paprika, garlic powder, oregano
  • Salt and black pepper to taste
  • Optional: hemp seeds and green onion to top

Instructions:

  1. In a medium pan, cook the onion with a little olive oil for about 5 minutes. Add the fresh minced garlic and cook for an extra minute.
  2. Add the spices, celery, tomatoes, and potatoes. Stir and allow to cook for a couple of minutes.
  3. Now add the water, salt, and pepper. When the water starts to boil, lower the heat to medium low, cover pan with lid and let cook for about 15 minutes.
  4. Check that all the veggies are cooked by poking the potatoes with a fork. If it’s soft then it’s cooked.
  5. Remove pan from stove and blend soup with a hand blender. Be very careful so the hot soup doesn’t splash on you.
  6. Add the coconut milk, stir, and take it back to the stove. Allow the soup to boil and turn off heat. This step is also when you try your soup and tweak seasoning if needed.
  7. Enjoy!

Tomato Potato Soup

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Cheese Bread Bagels

March 3, 2020
Cheese Bread Bagels

Cheese bread bagels, yum!

One of the toughest swaps for me personally when I went gluten-free was when it came to bread and bagels. I did search to find an alternative but never found one that I actually loved. So I made the decision that if I want to eat a bagel or bread, I’m going to make it myself.

And this has been working great for me and my routine. For starters, bread usually comes with a decent amount of sugar and a few other ingredients that make me think “huuum, I can do better for my body”. So I control what I want to add to my baked goods. Not only that, when it’s over, it’s over. If I want more, I have to make more. And last but not least, NOTHING beats fresh when it comes to baked goods. Am I right?

That’s where my beloved cheese bread comes in. As you know, I am Brazilian. If you talk to any Brazilian, it will be very hard to find someone that doesn’t like Pao de Queijo – aka cheese bread. And this Brazilian LOVES her Pao de Queijo.

One day, I was getting ready to make some cheese bread and thought – why not experiment using my new doughnut molds? That’s how this recipe was born and it’s oh so good! It’s basically a cheese bread recipe but in the shape of a bagel.

It takes probably a total time of 25 minutes to make, including baking time. This recipe is naturally gluten-free and a definite favorite for all the cheese lovers. You can of course experiment with the types of cheese. I used fresh grated Parmesan, but as always feel free to make it your own.

See you in the kitchen my dear friends!

Cheese Bread Bagels

Cheese Bread Bagels Recipe

Yields about 12 bagels (depending on mold)

Ingredients:

  • 1 1/2 cup tapioca flour
  • 1 egg (organic if possible)
  • 3 TBSP olive oil
  • 2/3 cup unsweetened almond milk
  • 1/2 cup grated Parmesan
  • 1 tsp salt – if your cheese is salty, add less

Instructions:

  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, whisk the egg and add olive oil, milk, cheese, and salt. Stir until evenly combined.
  3. Add the tapioca flour and mix well.
  4. Pour batter into doughnut mold and bake for 20 minutes.
  5. Enjoy fresh with your favorite spread or just as is.

Cheese Bread Bagels

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Curau – Sweet Corn Custard

February 28, 2020
Curau Sweet Corn Custard

I’ve been having some serious nostalgia lately when it comes to my home country, Brazil. And the best way I found to feel some of the comfort from home is through the kitchen. So my dear friends, I want to introduce you to one of the Brazilian desserts that I’ve always loved: Curau!

One of the things I love about curau is its simplicity. The ingredients that go into it are quite basic and it comes out so delicious. It’s also a pretty inexpensive dish to make and if you are a corn and cinnamon lover, this is a must for you.

When I lived in Brazil I enjoyed this sweet corn custard plenty of times and have even seen my aunt and grandmother make it. But I had never made it by myself. So what does one do when they are going to attempt something for the first time? Call your mother, of course.

On our call, my mom (and dad) walked me through the recipe and it seemed simple enough to give a go. And it truly is. I’d say that the total time to make this was about 30 minutes. But I did make one big oopsie in the beginning. I forgot to let the corn actually thaw. When you make yours, don’t forget to let the corn unfreeze or you’ll have a hard time blending it with the milk.

Having said that, let’s get to the good stuff shall we? See you in the kitchen my dear friends!

Curau Sweet Corn Custard
Curau Sweet Corn Custard

Curau, Sweet Corn Custard Recipe

Serves 3-4

Ingredients:

  • 1 bag of frozen sweet corn (about 450 g)
  • 1 1/2 cups unsweetened almond or coconut milk
  • 4 TBSP brown sugar
  • Cinnamon to taste (I used about 2 tsp)
  • Cashew pieces and cinnamon to decorate (optional)

Instructions:

  1. Blend thawed sweet corn with milk in a blender until smooth. Add more milk if needed. NOTE: make sure that the corn is no longer frozen or you’ll have a hard time blending it.
  2. Pour corn liquid through a strain or sieve into a pan. To make sure you get the most liquid into the pan, press down on the corn pulp with a spoon. Reserve the corn pulp to make a delicious corn cake.
  3. Take the pan with corn cream to the stove using medium-high heat. Add sugar and cinnamon and cook for about 10 minutes or until it starts to thicken. Make sure that you are stirring constantly so the corn cream doesn’t stick to the bottom and burn.
  4. When corn cream thickens, pour into container of choice and let it sit in the fridge for a couple of hours or overnight. Don’t worry if it’s not too thick, once the custard cools, it will thicken more.
  5. Enjoy!

Curau Sweet Corn Custard
Curau Sweet Corn Custard

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Chewy Chocolate Chip Bites

February 19, 2020
Chewy Chocolate Chip Bites

Finding a snack that can satiate your little cravings can feel like a mission. Whether you’re on the hunt for something sweet or need a little mid-day pick-me-upper. This chewy chocolate chip bites are a really great option!

So as far as snacks go, yes, having something that comes right out of nature – a fruit or veggie – will always be THE best option. Simply because we will never be able to beat the nutrition perfection that happens in nature. I also get that sometimes we’re in the mood for something else.

These chewy chocolate chip bites are made with simple ingredients. Mainly dates, carob or cacao powder, and walnuts. As for the cinnamon, coconut oil, and chocolate chips, they are added for a little extra flavor and/or nutrition.

Like always, I encourage you to add, remove, tweak and just play around with the ingredients. If you are a chocolate lover, add more cacao or carob. Want to keep it vegan? Make sure your chocolate chips are vegan. And if you’re gluten-free, well this recipe is already gluten-free.

Add these delicious little bites to your meal prepping so you can have a great snack on-the-go for the week. It will take less than 20 minutes to make and you’ll be giving your body a daily energy (and nutrient) boost. See you in the kitchen!

Chewy Chocolate Chip Bites
Chewy Chocolate Chip Bites

Chewy Chocolate Chip Bites Recipe

Yields 8-10 bites

Ingredients:

  • 1 cup pitted Medjool Dates
  • 1/2 cup walnuts
  • 1 TBSP coconut oil
  • 1/4 cup carob powder or cacao powder
  • 1/2 tsp cinnamon powder
  • 1/4 cup dark chocolate chips

Instructions:

  1. Preheat oven to 350 degrees F.
  2. Add all ingredients (except the chocolate chips) in a food processor. Pulse until it forms a dough.
  3. Make cookie shapes with your clean hands and top with chocolate chips.
  4. Place “cookies” or bites in a baking tray and bake for about 10 minutes.
  5. Enjoy warm or store in airtight container and keep in fridge for up to a week.

Chewy Chocolate Chip Bites

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Creamy Spinach Soup

February 18, 2020
Creamy Spinach Soup

I’ve been in a soup phase lately. Can you tell? When it comes to my wellness routine, I like switching things up to keep things exciting. Recently, I’ve started making soups to enjoy at dinner time. And honestly, this creamy spinach soup is at the top of my list of favorites. Right there with my lentil soup.

Ever since I was a kid, my dinners were smaller and simpler than my lunch. As a kid, I would typically have a simple sandwich and a glass of fresh made juice or milk. After becoming a nutritionist, or what the youngsters call “woke”, I’ve been making tweaks to improve the quality of my dinners.

Some of these tweaks included swapping my juice and milk for water. This is a great way to cut back on the amount of daily sugar. I also started adding veggies to my sandwiches for a nutrient boost. And when my body started reacting to wheat, I changed my bread to gluten-free. But I knew that I could still do better. Especially because gluten-free bread does not equal healthy.

I love soups because they are such a great way to enjoy a nutrient dense and light dish. It’s quite perfect for dinner to be honest. You can go to bed in a satisfied way with little to none risks of experiencing any gut or indigestion issues. So a win-win.

This creamy spinach soup has the added bonus of having tons of spinach. Why is that good for dinner? Well, spinach just so happens to be a great source of magnesium, a mineral that really helps the muscles of the body relax – getting you ready for a perfect night of sleep.

So let’s get ready to do some cooking, shall we? See in the kitchen!

Creamy Spinach Soup
Creamy Spinach Soup

Creamy Spinach Soup Recipe

Serves 3-4

Ingredients:

  • 1/2 bag frozen spinach (about 8 oz).
  • 2 cups broccoli florets
  • 1/2 white onion (sliced)
  • 5-6 baby potatoes (chopped)
  • 1 leek stalk (chopped)
  • 2-3 green onion stalks (chopped)
  • 2 cups water
  • 1 can coconut milk
  • Spices: smoked paprika, nutmeg, garlic powder.
  • Salt and black pepper to taste.

Instructions:

  1. In a medium pan over medium-high heat cook onions (with a little olive oil) for about 5 minutes. Add chopped leeks and cook for a couple of extra minutes.
  2. Next, add all the other ingredients except the coconut milk. Allow water to start boiling, lower heat to medium-low heat, cover pan with lid. Allow veggies to cook for about 15 minutes. Make sure that the potatoes are cooked properly.
  3. Remove pan from stove and blend soup using a hand blender.
  4. Lastly, add the coconut milk and take pan back to stove. Mix well until evenly combined and allow soup to boil. Try the soup and adjust seasoning to taste.
  5. Enjoy!

Creamy Spinach Soup
Creamy Spinach Soup

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