Soup

Green Curry Soup with Sesame Tofu

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Warming to the soul, gentle on the belly, and all around satisfying, this is a soup that is incredibly versatile in that you can throw in any veggies you have lying around, serve with soaked brown rice for the big eaters (did I say teenager?) or swap in chicken for tofu, if that’s your fancy.
I find this recipe quick & easy because these are all ingredients that I mostly have in the house, so long as I have about a 25 minute window to get dinner on the table, this soup can make that happen!

But first, a quick word on Tofu…

A while back, we were a bit scared off of soy in the health industry due to its phytoestrogen content. Phytoestrogens are plant compounds and dietary estrogens that can only be consumed through food sources. Due to increases in hormone dysfunction and estrogen dominance issues in both men and women, there have been concerns about the regular consumption of phytoestrogens and their affect on thyroid function, reproductive development, and breast cancer risk. Like so many foods, the consumption of estrogen containing foods is problematic for some and beneficial for others.
As with all fluctuations in nutritional information, is it always important to do what is right for you, as an individual, with differing preferences, needs, history, and health struggles. If consuming estrogen of any kind is problematic for you, likely it is safest to steer clear. For many others, consuming tofu as part of a balanced, plant-based diet, can be health promoting.

Why consuming Tofu could be beneficial:


Soy consumption may actually lower your risks for breast cancer:

“Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others.
Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds. “1

More good news:


”According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Even breast cancer survivors may not need to worry. Three studies looking at women’s eating habits and other lifestyle factors after breast cancer found that, in the combined total of 9,000 breast cancer survivors studied, eating soy actually lowered the risk of breast cancer recurrence, even in women with estrogen receptor–positive tumors (although less so), and regardless of whether they were taking tamoxifen.”2

As with all foods that have been processed in any way, choosing the right kind makes all the difference!

  • Choose organic & non-GMO

  • Check the label for weird preservatives & added “flavours”

  • Buy plain (I prefer firm) and marinate yourself - keep reading for a super delicious & versatile marinade

  • Buy sprouted or fermented where possible - these will be more digestible & will make the nutrient value more accessible

My favourite, locally processed Tofu:

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No, we are not affiliates, I just like their product and always love to support local as much as possible!

Ok, so now that you’ve expanded your knowledge base on tofu 🤓, you’ve earned the recipe!

Green Curry Soup with Sesame Tofu

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For the Sesame Baked Tofu:

1 block of tofu drained (I like to slice it into 1/2 - 1” slabs and wrap it in a tea towel on a plate. Then I’ll put lots of weight on top to drain all the water out, usually a large stack of plates, and leave it to drain for an hour or so)
3 Tbsp wheat-free tamari
1.5 Tbsp sesame oil
Lots of fresh pepper

Cut drained tofu into small cubes and toss with all other ingredients in a medium bowl. Allow to marinade for roughly 1/2 an hour. Bake @ 350F for 35-40 minutes, stirring and flipping cubes occasionally, until browned and a bit crispy. Remove from oven and set aside.

For the Soup

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1 large onion, diced
3 Tbsp coconut oil
1/2 tsp salt
1 Tbsp minced fresh ginger
3-4 cloves garlic, minced
1 1/2 cups chopped cauliflower
1 1/2 cups chopped broccoli
1 cup diced or thinly sliced red pepper
4 cups vegetable stock
1 can full fat organic coconut milk
3 Tbsp green curry paste
1 Tbsp sesame oil
3 Tbsp wheat-free tamari
1 Tbsp maple syrup
Fresh pepper
1 recipe sesame baked tofu
2 large handfuls of chopped kale/swiss chard/spinach or a blend
Lime wedges for serving
Fresh cilantro for serving

  • In a large soup pot, sauté onion with coconut oil and salt over medium heat until softened. Add ginger, garlic, and cauliflower, broccoli, & red pepper, and sauté another few minutes until fragrant.

  • Add stock, coconut milk, curry paste, sesame oil, tamari, maple syrup and pepper, and stir well with a spatula to remove any clumps. Bring to a gentle boil, then reduce heat to low and allow to simmer for 20 - 30 minutes or until all vegetables are soft but not mushy.

  • Add tofu and greens and allow greens to wilt and tofu to heat through. Serve with a squeeze of lime and fresh cilantro. You may wish to add a few scoops of rice, quinoa, or rice noodles for a larger, more dense meal. Enjoy!

If you make this soup, please let me know how it goes!! Better yet, take a most beautiful pic and post it on Instagram or Facebook and tag me 😋! I want to know if you are using my recipes!

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Resources:

1 - Greger, Michael, M.D., FACLM, “How Not To Die”, pg. 195
2 - Thalheimer, Judith C., RD, LDN, https://www.todaysdietitian.com/newarchives/040114p52.shtml

Comforting Lentil Stew

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In times of endless change, the soul desires comfort: soothing, calming energy, warm baths and thick socks. We may crave grounding practices, getting our hands in the dirt, dancing bare foot; we may yearn for gentler sounds, mellow music and empty houses. Our cravings of comfort are natural and normal; our body and mind meshing with the ebb and flow of the seasons, the dynamics of changing weather and the rotation of the earth.

Our cravings for foods are no different. Warmer weather melds with garden veggies, leafy greens, cold juices, and fresh fruit; the colder air brings a desire for warmth in stews and soups, chilli and tea. Tune in to these cycles; tune in to your cravings. What does your body need? What does your soul need? What are your cravings trying to tell you?

Here is a stew to comfort you on a cold day; a day of change or uncertainty; a day of grief or despair; a day you desire to be nurtured. This stew is both hearty and gentle, simmered with healing foods and flavoured with subtle notes. Make this stew for a friend in need, a tuckered child, or for your own asking soul. Be soothed. Be satisfied.

I could eat this stew all day. Every day. I’m not kidding.

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Comforting Lentil Soup

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Ingredients

  • 2 Tbsp coconut oil

  • 1 large onion, diced

  • 1 1/2 tsp salt

  • 4 cloves garlic, minced

  • 1 Tbsp fresh ginger, minced

  • 2 stalks celery, diced

  • 2 carrots, peeled and diced

  • 2 tsp cumin

  • 1 1/2 tsp dried thyme

  • 1 tsp turmeric

  • 1/2 tsp freshly ground pepper

  • 2 cups fresh tomatoes, diced

  • 3/4 cup french lentils, soaked (4-6 hours) and rinsed

  • 4 cups vegetable stock

  • 1 can full fat coconut milk

  • 3 cups Swiss chard, rinsed and chopped

  • 1/4 cup fresh lemon juice

Instructions

  1. In a large soup pot, melt coconut oil over medium heat. Add onions and salt and saute until softened. Add garlic, ginger, celery, carrots, and spices and stir for a few minutes until fragrant. Add tomatoes, lentils, stock, and coconut milk, and bring to a boil. Reduce heat and simmer for 25-35 minutes until vegetables are tender.

  2. Add Swiss chard and lemon juice and simmer another 7-10 minutes until the chard is wilted and the flavours have blended. Adjust seasoning, as desired. Serve immediately, although, as with most stew, this will get better with a little age. Feel free to divide the stew amongst freezer safe containers and freeze some for an easy, nutrient-packed, weekday meal. Enjoy!


A note on lentils: Lentils are one of my favourite foods! They are earthy and grounding, high in soluble fibre, which makes them great for digestion and for maintaining stable blood sugars. They are a great source of plant-based protein and iron, and are supportive in proper energy production and metabolism function. Plus, they are tasty little guys and so satisfying for the belly!

Veggie Squash Chili

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I am SO in love with this Chili!!
The crisp Fall air has officially moved in to our little nestled village and I’m craving warmth in every way.
This Veggie Squash Chili is so loaded with comfort: it’s full flavour & mellow spice, the fulfilling density of squash and black beans, and the complete satiating sensation that comes with a warming bowl of goodness on a dark October night! Best thing? My kid devours it with “umm’s” and “ohh’s” and requests for its presence in his lunch box. As a parent (and a Nutritionist), my feeling on this is = SLAM DUNK!

If in your previous life you’ve associated Chili with beef and grated cheddar cheese, I dare you to step away from your old ways and open yourself up to the Veggie Chili movement. Nothing is missing from this one, I kid you not! However, don’t forget to delight your taste buds with those tasty garnishes: fresh cilantro, avocado, cashew sour cream (if you like to go the distance  ), and definitely those toasted pumpkin seeds for a little crispy crunch!
Make this my way or change it up to suit your heart’s desires! But do let me know how you like it, if your family devoured it, and if you brightened someone’s day with it!

Nutritional Notes: Kabocha squash is loaded with Vitamin A (beta-carotene) known for its immune support, eye, skin & hair health, Vitamin C, plant-based iron, B vitamins & fibre. We love beans for their incredible protein power, fibre density, and benefits to cardiovascular health. Onions and garlic are amazing antioxidants, cancer fighters, and protectors against heart disease. And we are still crazy about Kale, no matter what they say, for its antioxidant properties, nutrient-density, Vitamin C, mineral dosage and heart protective capabilities!

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Veggie Squash Chili

Yield: 10-12

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Ingredients

  • 2 Tbsp coconut oil

  • 1 medium red onion, chopped

  • 1 small kabocha squash, cubed

  • 1 large red bell pepper, chopped

  • 2 medium carrots, chopped

  • 2 ribs celery, chopped

  • 1 tsp salt

  • 6 cloves garlic, minced

  • 2 Tbsp chili powder

  • 2 tsp ground cumin

  • 1 tsp coriander

  • 1 ½ tsp smoked paprika

  • 1 tsp dried oregano

  • 1 large can (28 oz) diced tomatoes with juices

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 can (15 oz) pinto beans, drained and rinsed

  • 2 cups vegetable broth

  • 1 bay leaf

  • 1 bunch kale, washed, stemmed and chopped

  • Juice of 1-2 limes

  • Fresh pepper

  • For Serving: Avocado, Cilantro, and Toasted Pumpkin Seeds

Instructions

  1. In a large heavy-bottomed pot over medium heat, warm the coconut oil and onion and sauté until softened. Add the squash, onion, peppers, carrot, celery and salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 7 to 10 minutes.

  2. Add spices and cook until fragrant, stirring constantly, 3-5 minutes.

  3. Add the tomatoes, beans, vegetable broth and bay leaf. Stir to combine and bring to a simmer. Maintain a gentle simmer for 30 minutes or until vegetables are tender. Stir in kale, cook another 10 minutes and then remove from heat

  4. Before serving, add lime juice and fresh pepper, and adjust to taste. Serve with fresh avocado, cilantro or basil and toasted pumpkin seeds.

  5. Note: Best on day 2 (or 3 or 4 or 5).


Love this Recipe? You might like this one too!

Roasted Tomato & Black Bean Soup

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When I say easy, what I mean is: your hubby, (who may call frozen cardboard pizza, dinner) could-make-it-easy!
You like that, right?! I know, Bebe.

So, here you are: a minimal ingredient, week night soup, that’s been a surprise hit in our home for a few weeks now. Most of the ingredients are the kinds of things that I have on hand, which makes this soup particularly fantastic when it comes to the last minute, no-idea-what’s-for-dinner, gotta-pull-something-outta-your-hat-and-quick, kinda night. Just be sure to use roasted diced tomatoes (and yes, absolutely you can roast them yourself, you go getter, you!) and not plain diced tomatoes because the flavour will certainly be lacking.

We topped this soup off with some cubed avocado and fresh cilantro, but you are most free to be creative and turn that garnish scene into whatever your lovely heart desires. Just be sure to let me know how amazing it turned out!

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Roasted Tomato & Black Bean Soup

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Category: Soup, Lunch, Dinner

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Yield: 6-8 servings

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Ingredients

  • 3 Tbsp coconut oil

  • 1 large onion, diced

  • 4 cloves garlic, minced

  • 1 tsp cumin

  • 1/2 tsp coriander

  • 1 tsp salt

  • Fresh pepper

  • 1 can black beans, drained and rinsed (15oz)

  • 1 can roasted diced tomatoes, with juices (28oz)

  • 3 cups vegetable stock

  • 1 bunch of kale, washed, stemmed and chopped

  • 1 Avocado (optional, for serving)

  • Chopped fresh cilantro (optional, for serving)

Instructions

  1. In a medium-large soup pot, over medium heat, melt coconut oil and add onions, stirring until softened. Add garlic, stirring until just softened. Add spices and stir just until fragrant.

  2. Add beans, tomatoes, and vegetable stock and reduce heat to a strong simmer. Cover with lid and allow to simmer 15-20 minutes until beans are tender.

  3. Stir in kale, reduce heat, and allow to wilt another 10 minutes. Adjust seasonings as needed.


As with most soups, this one gets better and better day after day!

Coconut Curry Butternut Soup

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It’s a great time of year to use squash. They are abundant and satisfying, but are also nutrient-rich powerhouses. Butternut is one of my favourites! It is versatile, creamy, full-flavoured, and easy to work with. High in Vitamin C, iron, potassium, magnesium, and bursting with beta-carotene, this starch is low on the Glycemic Index and wonderful for hungry littles, growing teens, and adults needing something satiating.

This recipe is simple, quick, and just real yummy!

This soup is so flavourful, you needn’t add anything extra!

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Coconut Curry Butternut Squash Soup

Ingredients

  • 2 cups butternut squash, peeled and cubed

  • 1 large onion, chopped

  • 3 Tbsp coconut oil

  • 1 Tbsp minced garlic

  • 1 Tbsp minced ginger

  • 2 cups veggie broth

  • 1 apple, peeled and cubed

  • ½ tsp cumin

  • 1 tsp curry powder

  • ½ tsp cinnamon

  • pinch salt

  • 1 can coconut milk

Instructions

  1. Preheat oven to 400F. Toss squash with 1 Tbsp coconut oil and season with salt and pepper. Roast for 15minutes or until just tender.

  2. Heat remaining oil on medium-low, in a large soup pot. Add onion. Saute until soft and translucent. Add garlic and ginger and stir until fragrant.

  3. Add veggie broth, apple, cooked squash and remaining spices, and simmer 10minutes or until squash is soft. Add coconut milk and stir.

  4. Remove from heat and puree in blender. Return to stove and heat through. Enjoy!

Creamy Roasted Red Pepper & Tomato Soup

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On a dark and stormy night, with the first fallings of snow, the candles were lit and the soup pot was a calling.
This soup created a buzzing of mmmm’s and ahhhh’s and this creative chef did a little slippered happy dance around the kitchen when it was finally time for the final reveal!
Great for a Sunday afternoon, when you’re in the house putzing about, or a weekday meal, this soup will fill the house with sultry aromas of roasting garlic and red peppers, and satisfy your desire for a creamy soup without the addition of dairy.

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Creamy Roasted Red Pepper & Tomato Soup

Prep Time: 20 minutes

Cook Time: 1 hour, 15 minutes

Total Time: 1 hour, 35 minutes

Category: Soup, Appetizer, Lunch, Dinner

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Serving Size: 6-8 servings

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Ingredients

  • 2 red peppers

  • 2 heads of garlic

  • 2 Tbsp melted coconut oil for roasting + 3 Tbsp for soup

  • Salt & Pepper

  • 1 cup cashews, soaked overnight and rinsed

  • 2 cups vegetable stock or bone broth

  • 1 onion, diced

  • 4 cloves garlic, minced

  • 1 tsp salt

  • 1 28 oz can diced organic tomatoes

  • 1 tsp basil

  • 1/2 tsp thyme

  • Fresh pepper to taste

Instructions

  1. Preheat oven to 400F. Cut red peppers in half and place skin side up on a lined baking tray. Drizzle with coconut oil and season with salt & pepper. Cut tops off garlic bulbs. Drizzle with coconut oil, season with salt & pepper and wrap in aluminum foil. Roast peppers and garlic for 35-45 minutes until nicely soft and skin on peppers begins to bubble. Remove from heat and set aside to cool slightly.

  2. Meanwhile, in a large soup pot, melt coconut oil and add onions, and stir until softened, about 5 minutes. Add garlic and salt and stir for another 2 minutes or until fragrant. Add diced tomatoes and spices.

  3. In your blender, combine cooled peppers and roasted garlic cloves (just squeeze them out from the whole bulb), cashews, and stock. Blend until smooth.

  4. Add cashew blend to your soup pot. Bring to a gentle boil and then reduce heat to low and simmer for 15-20 minutes. Adjust seasoning to your desired taste.

  5. Serve with drizzled coconut cream, your favourite crackers, kamut toast, or straight up. Delicious every way!


I hope you enjoy this soup as much as we have in our house! This one has quickly been added to the home staples and soup repertoire, and is perfect for the onset of this wintry beauty!

Balsamic Tomato Lentil Soup

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The wintry days beckon a healing pot on the stove and this soup is a front runner in nutrient density, protein power, and broth soothing satisfaction.

A simple twist on a warming tomato lentil combination, this soup will satisfy both your tastebuds and your hungry belly. It is best served on the second day, once the flavours have been given some time to settle and merge together, and with a hunk of fresh spelt bread from the neighbourhood baker (thank you Ymir Bakery!).

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Balsamic Tomato Lentil Soup

Prep Time: 25 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 10 minutes

Category: Appetizer, Soup, Main Meal

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Serving Size: Serves 10

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Ingredients

  • 3 Tbsp coconut oil

  • 1 large yellow onion, diced

  • 1 tsp full mineral sea salt

  • 2 tsp fresh thyme

  • 1/2 tsp dried basil

  • 4 cloves garlic, minced

  • 2 medium carrots, diced

  • 2 stalks celery, diced

  • 1 cup french lentils, soaked overnight and rinsed

  • 1 28 oz can organic diced tomatoes (fire-roasted are best)

  • 6 cups homemade veggie broth, bone broth, or veggie soup stock

  • 1/4 cup balsamic vinegar

  • 1/4 tsp freshly ground black pepper

  • More salt, if desired

Instructions

  1. In a large soup pot, heat coconut oil and onions over medium heat and saute until soft, translucent, and browning slightly

  2. Add the salt, thyme, and basil, and stir until fragrant

  3. Add the carrots, celery, and garlic, and saute until slightly softened

  4. Add lentils, stir to coat (2 minutes), then add tomatoes and vegetable stock

  5. Cover soup and bring to a boil. Reduce the heat to a gentle simmer and cook until lentils are tender, about 30-35 minutes. Add balsamic and pepper, and simmer low for another 5-10 minutes Adjust seasoning with more salt, pepper, or balsamic

  6. Allow to cool, store overnight, gently reheat, and serve