Carrot Ginger Cashew Bisque

Carrot Ginger Cashew Bisque with vegan pesto and basil leaves.

If the eyes are the windows of the soul, then this soup is soul food. Packed with beta carotene, turmeric, and healthy fats and proteins, this soup is wonderful for your eye and gut health. I had a similar soup during my yoga therapy training at Mount Madonna Center, so I’m flooded with happy memories every time I taste it. It may be served warm or chilled, and is delightful when accompanied by pesto, fresh herbs, creme fraiche, or by itself. Hope you enjoy.

Ingredients:

2 lb. carrots, peeled and cut into 1 inch pieces

4 cups veggie or chicken stock

1 tbs. ghee

*1 cup chopped onion

*2 cloves garlic, minced

2 tbs. freshly chopped ginger

3/4 cup toasted (or soaked!) cashews

1-1/2 teaspoons sea salt

1/4 teaspoon cumin

1/4 teaspoon ground nutmeg

1/4 teaspoon cinnamon

1/2 teaspoon turmeric

1/2 teaspoon dried mint

*Denotes optional ingredients. Onions and garlic disagree with some folks’ digestion, so you can leave them out for a different flavor.

Method:

Heat the ghee in a medium/large stock pot. Add onion and garlic and cook over medium heat until translucent and fragrant.

(If you’re nixing the onions and garlic, then just skip to the next step.)

Add carrots, salt, and spices. Lower the heat and continue to sauté for another 8-10 minutes.

Add the water/broth and bring to a low boil. Allow to simmer until the carrots are tender (10-15 minutes).

Use a blender to puree the mixture until smooth.

Add cashews to the mixture and puree until creamy.

(Serves 8-10)

Health Benefits:

Carrots: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, and K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. See here for more health benefits and nutritional information.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Cashews: Cashews have a lower fat content than most other nuts, and approximately 75% of their fat is unsaturated fatty acids. What’s more is that about 75% of this unsaturated fatty acid content is oleic acid, the same monounsaturated or “good fat” found in olive oil. This super nut is also packed with copper, manganese, magnesium, and tryptophan (the “feel good” amino acid”). See here for more health benefits and nutritional information.

Vegan Pesto

Farm-fresh vegan pesto!

Adapted From allrecipes.com

This pesto is dee-darn-licious. It is high in protein, thanks to the nutrtional yeast, and can be used to dress up soups, salad dressings, spreads (like hummus), or slathered in mass quantity on crackers or bread. You can also replace the nutritional yeast with Parmesian cheese if you’re a pesto purist. This pesto can also be frozen in batches to bring summer flavors back in the wintertime. Try it with spaghetti squash or tossed with your favorite root vegetables for a summery tasting treat.

Ingredients:

1/3 cup pine nuts

2/3 cup olive oil

1-2 cloves crushed or minced garlic (more if you’re warding off vampires or a cold, less if you have a meeting in the following 24 hours)

1/3 cup nutritional yeast

1 bunch fresh basil leaves

Sea salt and pepper to taste

Method

Sprinkle pine nuts into a skillet over medium heat, and cook, stirring constantly, until lightly toasted.

Allow to cool.

Gradually mix the pine nuts, olive oil, garlic, nutritional yeast, and basil in a food processor, and process until smooth.

Season with salt and pepper.

Notes:

*You can replace the nutritional yeast with grated parmesian cheese if you eat dairy.

*This recipe can be frozen in ice cube trays, small ziplock bags or plastic Tupperware containers and used for future reference.

Health Benefits:

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Nutritional Yeast: Nutritional yeast is a staple source of protein, particularly for vegans and vegetarians. It is one of the few non-animal sources of B-12, is rich in folic acid and other nutrients and amino acids. Nutritional yeast is free of the Candida Albicans strain, making it safe for those concerned with candida. See here for more health benefits and nutritional information.

Pine Nuts: Pinenuts are excellent source of B-complex vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folate. They also contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. See here for more health benefits and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Black Sesame Encrusted Tuna and Heirloom Tomatoes on Arugula

Black sesame encrusted tuna and truffled heirloom tomatoes on bed of arugula.

You might as well call this the “healthy heart salad.” All the ingredients have heart helping properties, and as we all know, the heart is a pretty important organ to keep happy and healthy. So give it, and your taste buds, some love. And make sure to say a blessing to the fish who gave it’s life so that you may be nourished. Happy eating!

Ingredients:

Salad:

2-4 cups arugula

1 large heirloom tomato, preferably something kinda dark and stinky like a black krim or ananas noire, sliced into thick slices

Truffle or sea salt to taste

NOTE: If vegetarian, sub avocado and/or your favorite cheese (like this yummy goat cheese, see photo below) instead of tuna. Yum!

Dressing:

3 tbs. grapeseed oil

Juice of ½ lime

Pinch salt

Teeny squirt agave nectar

Tuna and Marinade:

Two ahi tuna steaks (preferably sustainable, wild caught, and fresh)

¼ cup water

Healthy squirt of liquid aminos

1 tbs. sesame oil

1 tbs.-ish agave nectar or honey

½ teaspoon diced ginger root

1 clove crushed or minced garlic

½ cup black sesame seeds

Ghee for searing

Method:

Combine marinade ingredients and tuna steaks and allow to marinate AT LEAST 15 minutes…preferably more like 30.

While tuna is marinating, prepare salads: mix dressing, toss arugula with dressing and adorn with tomato slices, pinch truffle or sea salt over tomato slices.

Arrange black sesame seeds in a thin layer on a plate.

Smoosh tuna steaks on sesame seeds, flip and repeat on both steaks.

When ready to eat, heat pan and ghee to med-high heat.

Put tuna in pan and sear for 1 minute.

Carefully flip and sear other side for one minute.

Add tuna steaks to salad and voíla! Enjoy. (Or see vegetarian option below.)

Truffled heirloom tomatoes, goat brie, and avocado on bed of arugula.

Health benefits:

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.

Heirloom Tomatoes: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later.

Black Sesame Seeds: These little seeds are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. The black variety is also known in Chinese Medicine (as are all black- and blue-colored foods) as yin builders. More on this later, but see here for more nutrition facts on these mini powerhouses!

Tuna: I know, I know. Yogi(ni)s are supposed to be vegetarian. Don’t even get me started. There are some times in life when flesh is a necessity for some beings…(to be posted about later, dude)…Anyway, IF you are partaking of animal flesh, tuna is a powerhouse of lean protein, tryptophan (the “feel-good” amino acid), and minerals such as selenium, magnesium, and potassium. Tuna is also packed with the B vitamins niacin, B1 and B6, and is a great source omega-3 essential fatty acids. See here for a more detailed look at the health benefits of this super fish.