Next to the bible one of the top-selling books of all time is still recipe books and that is probably because we all enjoy our food. There are thousands of cook books with millions of recipes to choose from but I find myself returning to the same tried and true favourites over and over again. Nothing fancy just good wholesome food. Here are 4 simple recipes used daily to help us eat healthy and simplify life:
“Easy… I have the diet for you. Cook it yourself.
Eat anything you want—just as long as you’re willing to cook it yourself.”
– Michael Pollan, Cooked: A Natural History of Transformation
#1 – Sour cream used daily
I use this recipe all the time for a multitude of tasks including :
- A salad dressing base by adding vinegar, mustard and fresh spices – your choice
- A dip for vegetables by adding chopped garlic or use as a fish dressing by adding chopped fresh dill and lemon juice
- A vegetable platter dip when mixed with sockeye salmon and fresh squeezed lemon juice – it’s great 50/50 with low-fat cream cheese
- As a garnish for soups topped with a sprinkle of fresh chopped parsley or chives
Low fat broccoli quiche
Low fat quiche made with egg white substitutes
Asparagus quiche
#2 – Quiches – low fat recipes
There are limitless varieties for quiches using :
- A sliced organic potato base and all organic ingredients
- Mostly egg whites although if having company I may add two small eggs
- Use low-fat or fat-free cheese products when possible
Homemade soup a great choice
Quick & Easy Carrot Soup from juice pulp
Cream of roasted pumpkin soup
#3 – Super Simple Soups
My childhood memories include a pot of fragrant soup simmering on the stove during the winter months. A tradition we continue today and in winter we savor our soup and a sandwich or salad for lunch or dinner, a cosy meal by the fire or served at a potluck buffet with friends. Soup can be a meal in itself and never boring as there are limitless recipes.
- Vegetable based soups thick and creamy or thick and chunky – either way is okay. Carrot, vegetable and potato soups are top of our list. To make any vegetable creamed soup; broccoli, carrot, cauliflower, potato, pumpkin, squash, sweet corn start with:
- 3 to 4 cups of vegetable broth
- 2 to 3 cups of chopped vegetable/s
- 1 cup chopped onion – saute for 3 – 5 minutes
- Add pepper, salt and other spices to taste
- Mix all ingredients in large pot, bring to boil and simmer 20 to 30 minutes
- Serve chunky or cream when slightly cooled. No added cream required as soup should be thick and creamy
- Garnish with a dollop of sour cream and chopped chives, rosemary or parsley
- The pulp from daily juicing can be made into delicious soup. Really. I juice the carrots first and use this as a base for cream of carrot soup. An excellent way to eat your fiber. This can be a spicy carrot soup simply by adding curry, cumin and ginger. Add chopped onion, a diced apple and stock, boil and simmer for 20 to 30 minutes and add a dollop of sour cream on the top and herbs. Super delicious along with a toasted cheese sandwich. Yum.
- Minestrone soup is more like a stew than a soup and like most soups tastes better the second day. The recipe has been modified over the years to save time but is still worth the effort
- A recent popular addition is Udon noodle soup using a packet of low fat Udon noodles. This soup is super easy to prepare in minutes and I enjoy it all year. There is no article on this simple soup for two which contains:
- 1 cup of water and 2 cups of miso broth
- 1 packet of Udon noodles (200 gram)
- 1 cup of corn kernels (Fresh or frozen)
- 2 cups of organic vegetables such as sliced cabbage, chopped kale or bok choi and other greens
- Include your favourite vegetables and what is available fresh
- Simply bring the water & broth to a boil, add noodles and other ingredients and bring to boil and simmer 2 to 4 minutes. If available cooked Dungeness crab can be added. Add Tamari sauce to taste. What could be more simple and nutritious.
#4 – Lemon drink & Carrot juice – such simple recipes
These are both daily habits I have fallen into over the years. I use at least one organic lemon a day so I buy bulk organic lemons on sale and squeeze & freeze the juice into ice cube trays.
- Lemon juice with ginger – hot or cold and with or without soda
- Carrot juice is a daily mainstay using bulk organic juicing carrots
- Immune system juice as its important to keep juicing during our winter months which is just around the corner
Notes
- Remember to save your left over vegetable skins and stems to make your own vegetable broth or if you prefer chicken bones and meat makes a light soup broth
- Organic lemon skins make an aromatic lemon zest or garnish twirls. I freeze fresh lemon zest to use in making Apple or Pear Mince for gift giving or baking treats such as Mincemeat Muffins
- Lemon has hundreds of uses from flavouring oils to cleaning
- Pulp from juicing and lemon juice makes a rewarding addition to your compost
These may not be new recipes but they are definitely extremely nutritious for you and your family saving you both time and energy. The bonus: these simple recipes are mostly made from scratch with limited added chemicals. Hopefully you can include one or two of these healthy, effortless meals / snacks in your favourite recipe collection. Have fun experimenting.
“Avoid food products containing ingredients that are
A) unfamiliar B) unpronounceable C) more than five in number
or that include D) high-fructose corn syrup”
– Michael Pollan, In Defense of food
Links & References
- Another low fat recipe – Spaghetti Squash Pasta
- Cook at home and less take away – what really is in fast food
- Wean your children from pop to juice. Chemicals found in cola drinks & food.
- Grow your own greens such as kale all year
- Try planting a lemon tree
- How to fish for Dungeness Crab
- How to Handle & Prepare your Dungeness Crab
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