Food Friday: Creamy Simple Zucchini & Leek Soup

Zucchini galore! This soup takes full advantage of all the beautiful summer zucchini available now. This soup is super simple, yet so delicious and actually from Gwyneth Paltrow's cookbook. A good blender is helpful to ensure it is nice and creamy, even without having to add milk or coconut milk. Serve this on its own for a light meal on a hot day, as a appetizer or along side some grilled chicken and salad. Yum!

Zucchini is part of the summer squash family, along with yellow zucchini and patty pan squash. These are rich in antioxidants including vitamin C and manganese, as well as carotenoids especially good for the eyes. It provides 2.5 grams of fibre per cup and rich in nutrients to help control blood sugar. It is best to eat the entire squash including the skin and seeds, therefore it is best to buy your zucchini from the farmers market or organic. 

Ingredients:

• 1/4 cup olive oil
• 2 large or 4 small leeks, white and light green parts only, cleaned and thinly sliced
• 3 large garlic cloves, thinly sliced
• 4 medium zucchini, cut in half lengthwise and sliced into 1/8-in half-moons
• 1 1/2 tsp salt, or to taste
• a pinch of child flakes

Directions:

1. In a heavy-bottomed saucepan or Dutch oven, heat the olive oil and leeks over medium heat and sauté, stirring occasionally for 10 minutes, or until soft.
2. Add the garlic, zucchini, salt and chilli flakes, cover the pan, and steam over medium-low heat for 10 minutes, or until the zucchini is just tender.
3. Transfer the mixture to a high-powered blender with 2 cups water and blend until very smooth. Taste for seasoning and serve hot or cold. 

I have eaten this both hot and cold and both ways are delicious! 

Let me know what you think. 

In health & happiness, 

Dr. Karen

(Photo credit: www.bonappetit.com)

Food Friday: Socca Pizzas a Plenty

My delicious variations 

As you can tell I am always trying new recipes, whether it is a soup, main meal or sweet treat. I have been meaning to make socca pizzas for awhile now, after seeing a few recipes in some of my favourite cookbooks, and just hadn't gotten around to buying the right ingredients. I am happy to report that these are super easy and super delicious! Bonus - they are gluten free and can be dairy free (my pizzas always are...yes I know that somewhat defeats the purpose of a pizza!). 

Socca, or farinata, is a naturally gluten-free chickpea flatbread originally from Provence. There are many variations all over Europe and it is traditionally cooked in a wood oven. A cast iron skillet works just as well. The simple batter could be mixed with herbs such as rosemary, or with a little spice such as cumin. It can be served hot and broken or sliced into pieces for an appetizer, or topped with delicious toppings for a pizza type dish. I have done both.  Here are my choices of toppings but feel free to mix it up as you like or add a little feta or gorgonzola cheese. 

Socca Pizzas:

Socca Flatbread:

• 2 1/4 cups chickpea/garbanzo bean flour (I've used Bob's Red Mill Garbanza and fava bean flour)
• 2 cups water
• 2 tbsp olive oil
• pinch of salt 
• optional - rosemary or other fresh herbs or cumin 

Directions: Mix all ingredients together in a large mason jar or bowl. Let sit for at least a half hour, up to several hours. This allows it to ferment slightly giving it more of a nutty flavour.  To make pizzas, heat a cast iron skillet on medium high heat and add 2 tbsp of olive oil. Pour 1/2 cup of batter into skillet in a round pancake shape. Let cook for a few minutes until the top has set and sides begin to crisp. Flip and cook for a minute or so more. You want it a little crispy and browned. Continue until you have made enough pizza crusts. 

If making a large flatbread, heat the oven to 450°F and pre-heat the cast iron skillet. Coat the bottom of the skillet with 1 tbsp olive oil. Pour 1 cup into the pan, enough to touch the edges of pan for a 10-12 inch pan. Bake the socca for 8-10 minutes, until it is cooked through, then run it under the broiler to blister and brown the top (approximately 3 minutes). Cut into wedges and serve hot. (Alternatively, broil 6 inches away for 3-5 minutes until it blisters and browns.)

Pizza topping #1:

• 1/2 white onion, sliced
• large handful mushrooms, sliced (wipe with damp cloth or paper towel instead of washing them)
• 1 tsp thyme or rosemary 
• a few cherry tomatoes, halved 
• 1 tbsp extra-virgin olive oil
• 1 tbsp white wine, vegetable broth or sherry
• optional - 1 anchovy diced, for a little salty flavour; or cheese

Directions: Heat a non-stick pan over medium heat. Add 1 tbsp olive oil then saute onions until translucent. The longer you saute them on a lower heat the more caramelized they get. Add mushrooms and herbs. Then add a little sea salt and black pepper. Finish off with a little of the liquid (white wine, broth etc) to deglaze the pan. Top onto socca. Then add cherry tomatoes to the pan and heat in a little oil until they blister slightly. Top on pizza. Add any additional toppings you like. Enjoy!

Pizza topping #2:

• Homemade pesto (mine was approximately 2 large handfuls of basil, 1/2 cup toasted walnuts, 1-2 garlic cloves, olive oil as needed, 2 tbsp nutritional yeast, salt and pepper - processed in my food processor)
• 1/2 zucchini, sliced into moon shapes
• shredded chicken 

Directions: Heat a non-stick pan over medium heat. Add 1 tbsp olive oil then the zucchini. Toss in oil and saute for a few minutes until soft and slightly browned. Season with salt and pepper. Spread pesto over socca, add zucchini and shredded chicken. Enjoy!

*Tip: If adding any cheese variety, you can place socca pizza back in oven until cheese has melted. 

Let me know in the comments below if you try any other toppings! Next up, crispy socca tacos :)

In health & happiness, 

Dr. Karen

(Photo credit: www.relishingit.com)

Food Friday: My Go-To Summer Quinoa Salads

Oh She Glows Long Weekend Grilled Salad (my quinoa salad went too quickly to snap a pic!)

Happy summer! The warmer temperatures are finally here bringing along camping trips, picnics and beach days. Does your calendar look even busier than usual with all your weekends booked up with these activities? I am always surprised, but excited, when my summer is planned out as I always have something to look forward to. This weekend my sister is visiting from Ontario and it is turning out to be a perfect weekend! I love having visitors, especially her, because there is so much to explore and experience in and around Halifax. Some things on our list are a valley trip for some wine tasting, a big hike by the beach and some delicious dinners out. 😃 

3 silly sisters

Having weekends on the go also means I do not have much time to prep food for the week to ensure I am eating healthily. This is where my summer quinoa salad comes in. It is a go to for me! I can throw in all the delicious spring/summer veggies that are in season, dress it up how I like and take it to go. It is great for picnics with friends, a family camping trip and a quick and easy week lunch. It doesn’t get soggy or spoil quickly if you are careful what you put in it. The great thing is that the possibilities are endless! 

Here are two of my typical concoctions and one from OhSheGlows that I’ve made with great reviews from loved ones. 

Zingy cilantro-lime black bean quinoa salad:

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can black beans, drained and rinsed
• 1 cup thinly sliced red cabbage 
• 1/2-1 red or orange pepper, diced 
• 1/4-1/2 cucumber, diced 
• 2-3 green onions, chopped
• 1-2 garlic cloves, minced
• 1 large handful cilantro, roughly chopped 
• juice of 1 lime, about 2-3 tbsp 
• salt and pepper, to taste
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 1-2 tsp cumin 
• 1/2-1 avocado, diced

Directions: Mix all ingredients together except avocado. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lime juice or olive oil before serving. Add avocado just before serving and voila!

Refreshing chickpea quinoa salad: 

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can chickpeas, drained and rinsed
• 2-3 summer radishes, diced
• 1/4-1/2 red onion, finely diced
• 1/4-1/2 cucumber, diced
• 1 large handful spinach, diced (to get my greens!)
• 1 large handful parsley, roughly chopped 
• 1 clove garlic, minced
• salt and pepper to taste 
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 3 tbsp fresh lemon juice (approximately 1.5 lemons)
• 1 tomato, diced 

Directions: Mix all ingredients together except the tomato. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lemon juice or olive oil before serving. Add tomato just before serving and voila!

OhSheGlows Long Weekend Grilled Salad:

http://ohsheglows.com/2011/09/02/long-weekend-grilled-salad/

I only used 3 or 4 ears of corn, no wheatberries and 1 cup quinoa instead. I also add avocado before serving. So delicious! 

Let me know what you think in the comments below or what twists you come up with. :) 

In health & happiness, 

Dr. Karen

Food Friday: Spring Cobb Salad

This Food Friday post is inspired by Kelly Brogan's book "A Mind of Your Own," and her cob salad. I just put my usual spin on it. If you have not heard of this yet, and suffer from depression, anxiety or even just low mood, please check it out. It is such a refreshing read full of great ideas and resources. Her concept, focusing on diet and lifestyle, are what NDs have been focused on for many years, so I am happy to see it come to more a mainstream light. 

This is such a simple salad to make and a light alternative now that we are getting some warmer days. It is packed with nourishing protein and fats and you can check off your greens for the day (or meal). It is also gluten and dairy free, a great options for a spring cleanse (Join me for my annual Spring Cleanse in a couple weeks!). Mix in other options to your liking as well!

Ingredients:

• 2 large handfuls of mixed greens
• 1/4-1/2 shredded chicken breast
• 1 hard boiled egg, chopped
• 1/2 tin sardines or anchovies 
• 1 green onion, diced
• 1/2 avocado, cubed
• 1 tomato, large dice
• 1-2 tbsp toasted sunflower or pumpkin seeds
• 1-2 strips local bacon (I like Getaway Form Butcher Shop), cooked 
• optional - 1/4 cup shredded red cabbage
• optional - broccoli sprouts
• EVOO + balsamic vinegar
• salt and pepper to taste

Directions:

1. Add all ingredients in a bowl and toss together with a little EVOO and balsamic vinegar. Season with salt and pepper. Pretty simple :)

Enjoy and let me know what you think!

In health & happiness, 

Dr. Karen