Cauliflower Chowder (with vegan option)

It finally snowed here in Utah, after what seemed to be the warmest fall I can remember. Don't get me wrong, I absolutely loved the warmer weather, but we desperately need the moisture and who doesn't like a white Christmas? It wasn't enough to stick in the valley, but the weather seems to be shifting, and more snow is in the forecast.

Speaking of cold weather, It's chowdah season! The season of hearty, rich soups to fill us up and warm our bellies. But to keep those bellies looking lean during this time of excess, I came up with a healthier version of the traditional potato variety of chowder. Cauliflower is a great alternative to starchy potatoes when you're eating clean. The taste and texture are very similar, giving heartiness to this soup without the carbs. There's also a vegan alternative below.

Cauliflower Chowder

Ingredients:

·      1/2 lb. bacon or turkey bacon, diced 

·      1 head cauliflower, leaves removed and cut into bite sized pieces

·      2 tablespoons butter 

·      2 cloves garlic, minced

·      1 yellow onion, diced

·      1 red bell pepper, sectioned and diced

·      2 carrots, peeled and diced

·      2 stalks celery, diced

·      1/4 cup all-purpose flour

·      32 oz Chicken Stock

·      1 cup skim milk

·      1 head cauliflower, leaves removed and cut into bite sized pieces

·      1 bay leaf

·      Sea salt and freshly ground black pepper, to taste

·      2 tablespoons chopped fresh parsley leaves

Directions:

1.  Heat a large stockpot over medium-high heat. Add bacon and sauté until browned and crispy. Transfer cooked bacon to a paper towel lined plate to soak up excess grease and set aside.

2.  Add the butter, cooking until slightly browned. Add garlic, onion, carrots, celery and bell pepper. Cook, stirring occasionally, until vegetables are firm, but tender.

3. Whisk in flour until cooked and lightly browned. Gradually whisk in chicken broth and milk, whisking constantly, until slightly thickened.

4. Bring to a boil; Stir in cauliflower and bay leaf. Reduce the heat to low and simmer until cauliflower is tender, about 12-15 minutes. Add salt and pepper to taste, remove the bay leaf. If chowder is too thick, add more milk to thin out until desired consistency is met.

5. Garnish with bacon and freshly chopped parsley and serve.

Vegan version: I found a great recipe for vegan bacon to share as an alternative for my vegan friends. Although I have not tried this myself, I found the article to be very interesting and it looks like a great option. Leave your comments below and let me know your results.

Vegan Cauliflower Chowder

Ingredients:

·      1/2 lb. vegan bacon , diced 

·      1 head cauliflower

·     4 tablespoons olive oil

·      2 cloves garlic, minced

·      1 onion, diced

·      1 red bell pepper, sectioned and diced

·      2 carrots, peeled and diced

·      2 stalks celery, diced

·      2 tablespoons of cornstarch

·      4 cups vegetable broth

·      1 cup soy or coconut milk

·      1 head cauliflower, leaves removed and cut into bite sized pieces

·      1 bay leaf

·      Sea salt and freshly ground black pepper, to taste

·      2 tablespoons chopped fresh parsley leaves

Directions:

1.  Heat a large stockpot over medium-high heat. Add 2 tablespoons of the olive oil, sauté vegan bacon until browned and crispy. Transfer cooked bacon to a paper towel lined plate and set aside.

2.  Add the remaining 2 tablespoons of olive oil. Add garlic, onion, carrots, celery and bell pepper; cook stirring occasionally, until vegetables are firm, but tender.

3. Gradually whisk in vegetable broth, scraping up all the bits of flavor on the bottom of the pan, bring to a rolling boil. Whisk the cornstarch into your milk substitute, then slowly whisk into the chowder, stirring constantly until mixture thickens.

4. Stir in cauliflower and bay leaf. Reduce the heat to low and simmer until cauliflower is tender, about 12-15 minutes. Add salt and pepper to taste, remove the bay leaf. If chowder is too thick, add more milk to thin out until desired consistency is met.

5. Garnish with bacon and freshly chopped parsley and serve.

BACK TO BASICS: Making your own Chicken Stock

I've had a lot of requests recently from followers like you, looking for ways to improve their cooking techniques and make the most out of the time they do have to spend in the kitchen. This has inspired me to start a new segment called "Back to basics" I'm emphasizing the title for you to become familiar with, knowing that any post going forward with "Back to basics" in the title, will be a great "how to" teaching tutorial.

I'll start this exciting new tutorial off with "Making your own chicken stock". You might be surprised how easy making a rich and flavorful stock truly is, if given the couple of extra steps and time. 

We all get busy this time of year and sometimes grabbing a whole roasted chicken on the way out of the grocery store is the best we can do for dinner. Don't be ashamed, I love roast chicken and end up with these golden babies on my table often. They are on the pricier side, so why not get the most bang for your buck and repurpose the leftovers into chicken stock?

Making your own stock also allows you to control the amount of sodium and  the quality of the ingredients gong into it. I've seen organic chicken stock go for $6 a box, clear up to $13 for gourmet brands! That's a lot of money for chicken flavored water!

Chicken stock isn't just for soup or stews either. Stock can lend it's rich flavor to so many other dishes. Mashed potatoes made with chicken stock are elevated to an entirely more complex and savory flavor. Try sautéing green vegetables in stock and even use it in place of water in your stir-fry's. 

You will need:

1 roasted chicken carcass, leftover meat, skin, bones and all
1 large onion, chopped into fourths and layers separated
2-3 carrots, skin on and scrubbed clean, cut into fourths
2-3 celery ribs, cut into fourths
4 cloves of garlic, peeled
7-10 peppercorns
2 bay leaves
5 sprigs of fresh parsley, including stems
1 tsp. fine sea salt

Instructions:

Add all of the above into a large stockpot, cover with water to fill a few inches over the chicken (about 4 quarts) and bring to a rolling boil.

Reduce the heat to a simmer and continue to cook for at least an hour and a half, but longer if you can for the most flavor*. You can skim solids off of the surface periodically for clearer broth while it simmers, but I find skipping this step and allowing the broth to cool completely solidifies all of the solids and fats on the surface and is easily scraped off. I usually do this step the next morning, removing the solid layer before bottling.

Before removing the broth from the heat, carefully taste a spoonful for flavor. Keep in mind that broth will taste saltier as it cools and adjust seasonings accordingly, if needed.

Turn off your heat once the desired concentration of flavor is met and allow the stock to cool for 30 minutes.

Strain the stock through a fine mesh sieve into a large bowl or clean pot. If using the cooling method to remove unwanted fat and solids, now is the time to refrigerate. Once you have removed the solids as described above, you can now bottle the remaining stock.

You may now use immediately or refrigerate for up to five days. If you are not planning on using within a day or two, freeze the remaining for up to 3 months.

*From what I've read, I wouldn't suggest going too long over four hours, as the vegetables will start to break down and cause your stock to become murky and might possibly muddle the flavor. This is a much debated time frame, but an hour and a half to two hours yields great flavor. 

If you own a large pressure cooker, you may reduce your cooking time by half, still infusing the most flavor into the stock without making changes to the ingredients. The only change, depending on the size or your PC, might be slightly less water, as to not overfill. Use the maximum capacity guidelines on your PC as a guide.

After you have added all of the ingredients to the PC, cover and secure the lid. Raise the heat to high and bring the pot up to full pressure, (about 15 minutes).

Once full pressure is reached, lower the heat to maintain pressure and start your timer. Cook fo 45 minutes, remove from heat and wait for the pot to release pressure. Once the pressure has been released, follow the same instructions as above to skim the solids and bottle for storage.


P.s. I do not have a photo of the strained and finished broth yet, as I used mine to make some delicious chicken pot pies in a mug. I'll post the recipe for the pot pies and pictures of the finished stock very soon. :)

Autumn Harvest Soup

The countdown to Thanksgiving is on! We are just days away from stuffing our faces and eating our daily allotment of calories in one meal, and I can't wait! :) But before the caloric, cholesterol inducing meal begins, why not start out with a healthy and hearty soup that has all of the flavors of fall blended in?

The recipe I created for Autumn Harvest Soup came from a lot of time spent in the kitchen developing flavors, while trying to keep the soup as nutritionally sound as possible. I know we don't usually care about nutrition on T-day, but this soup is delicious enough to be a staple meal and get you through the next few cold months, right into Spring. 

I had fun playing with a few varieties of squash to mix up the traditional variety of butternut squash soup and create something unique to bring to the table. If you were like me, looking at the beautiful display of squash varieties at the grocery store and not knowing the first thing about how to use them in a recipe, this soup is your answer.

From left to right:Acorn, Carnival and Butternut varieties of squash.

For a small appetizer, serve the soup in a 2 oz. shot glass with a breadstick standing out like a straw. Garnish with a few curried pumpkin seeds and a sprinkling of bacon crumbles.

Autumn Harvest Soup

Ingredients

1 large butternut squash, peeled, seeded and chopped (or 20 oz package precut)

2 Acorn squash, peeled, seeded and chopped (I used Carnival and regular varieties)

1 med sweet onion, sliced into ¼” chunks

3 T. olive oil

1 15 oz. can pumpkin puree (plain, not spiced)

2 cups vegetable broth

1 cup apple cider

1 cup applesauce

1 cup of 2% milk or almond milk(vegan)

2 T honey

2 T. curry powder

1 T  pumpkin pie spice

1 tsp. onion powder

1 tsp. ginger powder

1 1/2 teaspoons sea salt

Pumpkin seeds and cashews for garnish (see below)

1/8 tsp cayenne pepper for seeds

Fresh chives, cream and/or croutons for garnish

Instructions

1. Heat oven to 445°F. Toss squash and onion with olive oil and 1 T. of curry powder.

2. Roast on a foil covered cookie sheet for 25-30 minutes, until fork tender. Let cool 5 minutes.

3. Puree the roasted squash and onion in the blender until smooth with one cup of the apple cider. This may take two batches to complete. Do not overfill the blender.

4.  Combine the blender puree, pumpkin puree, vegetable broth, applesauce, honey and all of the spices and seasonings in a large stockpot over medium heat and bring to a gentle boil. Whisk for one minute to combine while the soup begins to heat. Stir in milk.

5. Simmer on low for 10 minutes, stirring occasionally. Taste and adjust any seasonings as necessary, depending on the sweetness of the squash, you may have to adjust seasonings slightly. Serve with roasted curried cashews and pumpkin seeds, chives and a splash of cream, or the garnish of your choice.

Curried Cashews & Pumpkin Seeds:

After you have moved the cooled squash to the blender after roasting, reuse the cookie sheet to roast the pumpkin seeds and cashews.

Lightly spray the nuts and seeds with oil. Sprinkle curry powder and cayenne pepper over the top. Toss to coat and shake flat and even. Roast for 3-5 minutes, until lightly browned and remove to cool.

Chicken & Wild Rice Soup for the Soul

Today is Chicken Soup for the Soul Day. If you haven't had the pleasure of reading one of the many Chicken Soup for the Soul books that were created by inspirational speakers Jack Canfield and Mark Victor Hansen, I highly recommend you pick up a copy. Spend the day in front of a warm fire or sunny window and whip up a pot of this delicious Chicken and Wild Rice Soup and dive in.

These books are close to my heart because they were given to me by my mother to read as a teeneger. She was sweet enough to hand it over as "just a suggestion" to her wild child as a way of finding my center and bringing some inspiration and culture to my world. A world that was full of loud music and Johnny Depp wall collages. That part hasn't changed, but it's now called iTunes and Pinterest boards. Digital rebellion and refusal to ever let the wild child die is how I think of it now. I still like my music loud, but I balance it out with yoga, meditation and well, blogging to all of you (thank you for reading, friends! xoxo). Now back to chicken soup and the soul...

Some of my favorite quotes from Jack:

“Most everything that you want is just outside your comfort zone.” 
― Jack Canfield

“There are essentially two things that will make you wise -- the books you read and the people you meet.” 
― Jack Canfield

“Practice random acts of kindness and senseless acts of beauty.” 
― Jack Canfield, Chicken Soup for the Soul

There is a Chicken Soup book for just about everyone. They are a nice little pick me up and I found reading them, especially as such an impressionable age, made me feel more normal as I related to the stories I read. The struggle is real for all of us. Sometimes it's nice to have that reassurance or a reminder to keep your head up on a bad day. I don't know the author, and couldn't find the source, but I love this quote when I'm feeling stressed or down:




So in honour of this soulful day, I decided the most fitting chicken soup recipe to share would be my chicken & wild rice. Like most of the recipes I post, I've made this one healthier by eliminating the need for cream. It's absolutely delicious with a velvety mouth feel, and as a bonus, good for you too! Try it out, read some happy thoughts and leave me your favorite quotes in the comments below. 

Peace, love and light,

Amelia 

Chicken & Wild Rice Soup for the Soul

Ingredients:

2 organic boneless, skinless chicken breasts cooked and shredded.
32 oz. organic free range chicken broth
1 cup of Lundberg wild blend rice
3 tbs. olive oil
1/2 cube of butter
1/2 cup of flour
2 garlic cloves, minced
1 cup of carrot, diced
1 cup celery, diced
1 medium sweet onion, diced
1 cup of frozen peas, rinsed
1 cup skim milk
1/2 tsp. dried thyme
salt and pepper to taste

Directions:

1 Add rice and chicken broth to a medium pan, on medium heat, with the lid on, until rice is cooked. About 45 minutes.

2 While the rice is cooking, sauté the olive oil, garlic, onion, carrot and celery in a stock pot over medium heat, until the onions are translucent. Remove the veggies and set aside for later.
3 Melt the butter in a stock pot over medium-high heat. Add the flour, whisking to make a roux. Cook until light blonde. Add the milk and continue whisking until milk thickens. Add the rice and stock mixture, veggies and shredded chicken. Stir together and simmer for ten minutes, to thicken and marry all of the flavors together. Add thyme, salt and pepper and frozen peas. Stir until peas are melted. Serve and enjoy!

If the soup isn't to your desired creaminess, you may add another splash of milk. The reason I suggest cooking the rice in the stock, is to use the rice as a thickening agent and eliminate the need for cream. This saves quite a bit of calories and makes for a hearty, creamy base without sacrificing flavor. 

Fire Roasted Tomato Soup

I am a soup addict! I eat soup for lunch at least four times a week and sometimes for dinner as well. It's perfect for the cool fall weather and so easy to meal prep, portion out or freeze for later. Soup & a sandwich or soup & salad combos are the best! We all know that tomato soup and grilled cheese are soulmates that were destined to be together. They're our favorite lunch couple. This recipe gives them a fresh new twist that will renew your love and make you never open a can of that "Mmm mmm good" watered down mess again.

Ingredients:

1 28 oz. can Muir Glen Organic Fire Roasted Crushed Tomatoes
1 box of low sodium vegetable or chicken stock
4 Roma Tomatoes, finely diced (can substitute 8 oz. can, crushed)
3 medium carrots
1 celery stalk
1 med vidalia onion
4 cloves of garlic, minced
2 sprigs of fresh thyme
4 T. olive oil
2 T. Sweetener (sugar in the raw or stevia, optional)
sea salt to taste

Garnish:

Crème Fraîche
Fresh chives or scallions

The best grilled cheese:

Butter two slices of sourdough bread on the outside and sprinkle with garlic powder. Place 
1 slice of pepper jack and one of sharp cheddar cheese (or your choice) on the inside. Toast on Med-Low heat in a cast iron skillet or heavy cast pan until the cheese melts and the outsides are golden brown, Slice into triangles, or cube and use the sandwich as croutons in your bowl of soup.

Directions:

Add the carrots, celery and onion to a food processor. Blend until coarsely chopped.

Add the mixture to a large pot with 4 Tbs. of olive oil heated to medium heat. Sauté for 3 minutes, add the minced garlic and cook an additional 2 minutes.

Add canned and diced tomatoes, stock and thyme. Simmer for 10 minutes. Add stevia and salt to taste. Cook an additional 10 minutes and turn off heat.

Serve by spooning into Soup bowls, swirl the top with Crème Fraîche and garnish with chives.


*Can be made vegan by omitting the Crème Fraîche and using vegetable stock. Also by using non-dairy cheese and vegetable spread on your sandwich.

Cleaned Up Corn Chowder

Here in Utah spring has officially sprung in the form of much needed rain on and off for the last week. After experiencing another heavy rainstorm today, I was in the mood for something warm and filling. I decided to make my own healthier version of a comport food classic and whip up a pot of Corn Chowder. This is a hearty soup that is still velvety, without any butter or cream. It's a great weeknight meal that doesn't take long to prepare and freezes well to use for meals down the road. You can make it vegetarian by adding cubes of sweet potatoes and kale (use vegetable broth as well) or make the protein even leaner with roasted chicken breast or turkey. 

Cleaned up Corn Chowder

Ingredients: 

4 links of chicken sausage cut into slices (I used Johnsonville Apple Chicken Sausage)

4 slices of bacon (you may use turkey bacon if you please, but my house runs on the real deal)

2 14oz cans of organic low fat, low sodium chicken broth

1 can of Healthy request cream of chicken soup

1 14oz can of organic creamed corn

1 C. fat free milk 

1 med onion diced

1 celery stalk chopped thin

1 med carrot chopped thin

1 1/2 C. of sweet frozen corn 

1 tsp of onion powder

1/2 tsp of seasoned salt 

1/4 tsp of dried sage

Black pepper to taste

Directions: 

Cube the bacon and sauté until crispy in a large stockpot. Use a slotted spoon to remove and place on paper towels to drain. Remove excess grease from the pot. Add the chicken until browned on both sides. Add the onion, carrot, celery and seasoned salt to the pot and sauté until the onions are translucent. Be sure to stir often to pick up all the tasty bits left over from the bacon. 

Add the chicken broth, cream of chicken soup, creamed corn, milk, onion powder, and dried sage. Let the broth simmer for 15 minutes to infuse and meld the flavors. Add the frozen corn and cook an additional 5 minutes. You may add water (1/2 C at a time) if the broth gets too thick, just to taste. 

Finish with salt and pepper to taste. To serve, sprinkle with fresh chives and bacon crumbles.

Round out the meal with a side salad and a roll or slice of your preferred bread. Grilled cheese would also be a great option. 

Serves 6-8

Hope you enjoy!