Broccoli Soup Recipe -Vegan, Paleo or Not this is a Nutritional POWERHOUSE

broccoli soupVegan, Paleo or not, here is a simple & tasty recipe for Broccoli Soup.

Besides being high in both soluble & insoluble fiber this Powerhouse is a rich source of •vitamin-C
•vitamin A
•iron
•vitamin K
•B-complex vitamins,
•zinc
•phosphorus
•phyto-nutrients
Broccoli contains a compound called sulfophane which  can block cartilage –destroying enzymes by intercepting a molecule that causes inflammation and may help to fight osteoarthritis.

Clean & simple with whole ingredients you can eat this anytime, it’s low in carbs, high in fiber, and nutrient dense too!

BROCCOLI SOUP RECIPE
serves 4-6

Ingredients
1 large onion, chopped (or shallots, which I prefer)
3-4 cloves garlic, minced
1 Tbls Coconut or olive oil
1 1/2 lbs broccoli florets
3-4 cups chix, veggie or no chix-chix stock ( your choice)
1/4 tsp ground nutmeg
Freshly ground black pepper
salt ( optional to taste)
cilantro (optional too)
Directions
Sautee onion & garlic in olive or coconut oil in a skillet for about 20 min on low heat til soft.
Meanwhile, in large pot bring 3 cups of stock to a boil with chopped broccoli
Reduce the heat & simmer 10-15 minutes or until broccoli is tender.
Put both mixtures in blender & puree til smooth.
Return to large pot and heat slowly.
Add 1/4 tsp nutmeg (be careful too much will mess it up)
add pepper & salt to taste (if Paleo, no salt)
for a more liquidy soup or to reheat add the remaining broth.
Garnish with cilantro for an extra kick

Soup is Good Food : P

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Rock Star Vegetable Does it Again (Faux Risotto Recipe)

risottoIn this weeks tip I share with you another cauliflower recipe that is nutrient dense & delicious ENJOY!

 

 

 

Squash & Asparagus Faux Risotto Recipe
1 cauliflower
2 medium yellow squash
6-8 asparagus spears
1c veggie broth (or any broth you prefer)
2 tbsp coconut oil
½ c onion, chopped
2 garlic cloves , finely minced
¼ c cooking wine (optional)
1 tbsp coconut butter
fresh basil
pepper to taste

DIRECTIONS

  1. Cut cauliflower into pieces, then lightly, very lightly steam
  2. Put in blender on chop setting for a rice like consistency,  (too much steam and blending will mush into a mash) …set aside
  3. In large saucepan, sauté onions & garlic in coconut oil over medium heat ( about 3-5 min)
  4. Stir in cauliflower (if adding wine add)
  5. Add broth, stirring often and wait for the mixture to absorb the broth before adding more ( about 15 min)
  6. Add squash & asparagus. Continue to stir until veggies are soft. (Add more broth if necessary)
  7. Remove from heat, add fresh basil & pepper & a dollop of coconut butter.

This is really good!

And check out the points on the ANDI guide for this recipe alone:

Cauliflower -295 points
Asparagus –234
Squash- couldn’t find yellow squash but acorn squash 444
Basil- 518

Almost Carb-free, grain-free, vegan, Paleo and Nutrient Dense too.

Buen provecho!

If you have any healthy recipes you would like to share please send them to me and I will blog them along.

GO for Life! ™

In peace, health & with much love,joycethumb

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer