It’s currently the middle of winter and I’m noticing the effects of less sun and movement in my physical and mental health. My body is craving comfort and nourishment. Soup is one of my favorite easy comfort dishes to make – and it can be an incredibly healthy super food as well! This soup is all of those things: Comforting, fast, simple, healing, nourishing, delicious – and packed with lots of greens, vegetables, and protein rich broth.
I wanted to make a small batch (which is something I find nearly impossible to do) – so this is my little recipe for Green Soup For Two. The ingredient amounts might sound a little funny, I’m just describing what I used as I started cooking tonight. It turned out pretty darn great if I do say so myself. This would be amazing served with some crusty bread slathered in butter (which I did not have).
This soup is gluten free and can be dairy free (if an alternative oil is used in place of the butter). It also falls into the “S” category for anyone following THM. It can ALSO easily be made vegetarian or vegan by using an alternative broth option! Super easy to tweak to whatever you require.
2-3 cups chicken bone broth (or chicken or veggie broth)
Salt and Pepper to taste
Coarsely chop all of the ingredients (chop kale and parsley more finely). Melt butter in a medium stock pan. Sauté the leek until it is beginning to brown slightly, add the garlic and continue sautéing. Add the bone broth, celery, and zucchini and cook until tender. Add the kale and parsley and cook for a few minutes until tender but still bright green. Use an immersion blender to blend soup until mostly smooth. You may end up with little bits of greens that do not blend all the way. That is ok as long as the larger pieces are smooth. Squeeze half a lemon and season to taste with salt and pepper. Serve hot and enjoy!
Please let me know if you try this recipe! What do you think?
At this time of year, all I want to do is hibernate and drink copious amounts of creamy coffee. Christmas and New Years are past and the cold has officially set in here in the NW. Instead of embracing the grumpy bear persona – I should be taking brisk walks and eating delicious healthy fats and life-giving leafy greens.
Ha ha! Let’s not get too crazy now. One step at a time. Food first, walk later…maybe.
So the real question is: What’s for dinner? Answer: Baked salmon and wilted kale! Stay with me. It tastes better than it sounds. Bake some salmon. Rip up some greens and add a little flavor. Enjoy! It really is that easy.
Wild salmon and kale are both considered super foods! Together they are full of iron, calcium, Omega-3 and Omega-6 fats, and vitamins D, B12, B6, B3, K, A, and C. I’m not even mentioning all of the other crazy nutrients salmon and kale contain.
I love salmon because it is just so satisfying and filling. And I love kale because I’m a little weird and I like the strong, deep, green flavor it has. I also like the fact that kale doesn’t disintegrate and get slimy the way spinach does when it’s cooked for longer than a minute.
This dish is so simple it doesn’t really need a recipe, but I’ll give you one anyway. This is a perfect deep S meal if you follow the Trim Healthy Mama plan.
But first, a few notes from my inner food/health nerd. Some vitamins, including A and K, are fat-soluble – meaning our bodies rely on the presence of fat to properly absorb them. Iron can only be properly absorbed when paired with vitamin C (found in vinegar), and calcium requires vitamin D (found in salmon). When you compare the nutrients found in these two super foods – you find a match made in heaven. You can find links to more detailed explanations at the bottom of the post.
vinegar of choice (flavored, rice wine, apple cider, etc.)
toasted sesame oil
Braggs Aminos or soy sauce
Preheat oven to 350. Place salmon (skin side down) in an oven safe pan and dot generously with butter. Bake for 15 minutes or until the flesh flakes apart easily with a fork. Remove from oven. While salmon is baking, prepare the kale. Begin by washing thoroughly and shaking off excess water. Remove the tough center core from each leaf and cut or rip remaining greens into large bit size pieces. Heat a medium-sized skillet over medium high heat and toss in kale pieces. Stir to heat evenly and continue to cook until kale is slightly wilted. A couple of tablespoons of water can be added if necessary to prevent sticking and burning. Pile wilted kale on a plate and drizzle with a few splashes each of vinegar, sesame oil and aminos. Top with a serving of salmon and enjoy!
Dinner last night was easy, fast, cheap and delicious. My favorite kind of meal! This dish is extremely versatile and only requires one key ingredient – Shirataki noodles! Never heard of them? Me either, until I started following the Trim Healthy Mama Plan a few years ago.
Shirataki noodles are pretty much miracle noodles!
Sounds to good to be true. Shirataki noodles (also known as Konjac/Yam/Glucomannan noodles) are traditional Japanese noodles made primarily from glucumannan, which is a water soluble fiber. Water soluble fiber = I know what you’re thinking – zero everything means zero flavor too, right? That is true, but it also means they will take on any flavor you choose to give them!
I see a lot of recipes that recommend using Shirataki noodles in Italian style dishes. I prefer to use them primarily in Asian style dishes, since that’s where they originated. So, dinner last night was an Asian noodle stir fry with an over-easy egg on top! I didn’t have any meat in the fridge and I had very few vegetables – so I improvised! Zucchini, onion, dried seaweed, Shirataki noodles, a few sauces, and an egg. Together – a very cheap and satisfying meal.
The key to enjoying these noodles depends on how you cook them.
These three steps are important. When you open a package of Shirataki noodles, they have a strong fishy smell. This smell will disappear in the rinsing/boiling process.
Nearly any kind of meat or vegetable can be added to this dish. Be creative! Just cut everything small and consider cooking the meat separately and adding it at the end. I think a fried egg is a nice addition (and it was my only protein), but you can choose to use a different protein source instead.
As written – this recipe is an S if you are following the THM plan.
I love this salad! It’s full of protein, fresh veggies and delicious Asian flavors. This is another recipe from the previously mentioned Thai cook book. I normally leave a few ingredients out but I’ve italicized the adjustments I made so you can see all of the options! (Update: If you are following the Trim Healthy Mama plan, Shirataki noodles would be the perfect replacement for the rice noodles!)