Parsnip and Leek Soup

This soup is so simple to make - you only need a few ingredients, but it is packed with flavor! It’s perfect as a first course at dinner or for a cozy, comforting lunch. You can really substitute any roasted root vegetable here - or you can get creative and try a combination, like parsnip and carrot or celery root. If you’re feeling extra adventurous, try adding in some herbs like rosemary or thyme! TIP: Roast the veggies well in advance if you’re short on time. Whenever I have a free 10 minutes these days, I will roast my vegetables for that night’s dinner or for soups - then everything else can come together so quickly :)

Ingredients:

• 8-10 medium-sized parsnips, peeled and cut into matchsticks

• 3 leeks, cleaned, white and pale green parts only, sliced lengthwise and then into 1/4-inch slices

• 1/2 yellow onion, diced

• 4 cups chicken broth

• 3 tbsp olive oil

• Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees F

• Toss parsnips with 2 tbsp olive oil and salt and pepper. Roast on a baking sheet for 30-35 minutes or until easily pierced with a fork.

• Meanwhile, sauté the leeks and onion over medium heat with the remaining olive oil and a pinch of salt. Stir frequently and cook until tender, around 8-10 minutes.

• Add roast parsnips, cooked leeks and onions, and chicken broth to a blender and blend until smooth. If needed, add in water or more chicken broth to thin out the soup. 

Brown Rice Mushroom Leek Risotto

I love a delicious, creamy, satisfying risotto as much as the next person, however, I find that I rarely actually order this dish at a restaurant because they are always loaded with butter, cheese, and cream. Classic risottos can be so incredibly rich, and when I order it I often end the meal feeling sick. That is why I created a healthier version of one of my favorite dishes - a risotto made with leeks, mushrooms, and a whole grain brown rice. It’s still rich and creamy, but it will leave you feeling nourished rather than ill after enjoying. Hope you love it as much as I do!

Ingredients:

(serves 2, generously)

• 1 cup brown rice

• 2 cups mushrooms (I use shitake), cleaned and sliced

• 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

• 3 cloves of garlic, minced

• 2 tbsp olive oil

• 1 tbsp butter or ghee

• ½ tsp salt

• ½ tsp pepper

• ½ cup white white (dry)

• 4 cups chicken or vegetable broth

• ¼ cup finely grated parmesan cheese

Directions:

• Add broth to a small saucepan and keep warm over low heat

• Heat 1 tbsp. butter and 1 tbsp. olive oil in a large saucepan or Dutch oven over medium high heat. Add mushrooms and cook until they are lightly browned and tender stirring frequently. Sprinkle with salt, give a good stir and then remove the mushrooms from heat and set aside.

• Reduce the heat to medium, add the remaining tbsp of olive oil, leeks, garlic, salt and pepper and cook until tender (about 5 minutes)

• Add rice and stir to toast rice a bit (about 2-3 minutes). Add wine and deglaze the bottom of the pan

• Turn the heat to medium low and stir until wine is absorbed. Add broth, a ladle-full at a time, stirring until liquid is just absorbed each time. Keep adding liquid and stirring until rice is fully cooked. If you need more liquid, add additional broth or water. It will take about 45 minutes to an hour for the rice to cook through.

• Once rice is fully cooked, stir in grated cheese and mushrooms and serve!

• Optional: garnish with fresh parsley

Health Benefits of Brown Rice:

• Brown rice is an unrefined, whole grain (unlike white rice) and therefore still has its bran and side hulls, which are rich in vitamins and minerals, as well as an excellent source of fiber.

• One cup of brown rice provides us with more than 80% of the daily value of manganese, which benefits our nervous and reproductive systems and helps us synthesize fats.

• The high fiber content in brown rice is important for healthy digestion and for keeping blood sugar levels stable

• One cup of cooked brown rice has more than 25% of our daily value of selenium, a trace mineral that many of us do not get enough of - selenium is essential to thyroid hormone metabolism and for immune support. Another great source of selenium is brazil nuts!

Sources and additional reading:

• https://www.vegkitchen.com/brown-rice/

• https://growingnaturals.com/2013/11/11-reasons-why-brown-rice-is-considered-a-super-food/

• https://draxe.com/nutrition/brown-rice-nutrition/ 

Broccoli Leek Pasta

This pasta dish is seriously SO good! I went back for seconds and thirds and ate to the point where my stomach felt like it might explode. I love cooking with leeks because they have a sweeter, more delicate, and I think more sophisticated flavor than onions. In this recipe, I’ve also included anchovies, which brings out a delicious umami flavor (plus they are loaded with omega 3 fatty acids). Finally, the brown rice pasta adds a nuttiness to the overall dish and went perfectly (in my opinion) with the sauce. This pasta is a one dish dinner, perfect for a busy weeknight! Hope you enjoy it as much as I do!

Ingredients:

(serves 2, generously)

• 1 large head of broccoli, cut into florets

• 8 ounces of pasta of your choice (I use brown rice pasta)

• ¾ cup vegetable broth

• 2 tbsp olive oil

• 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

• 4 cloves of garlic, minced

• 2 mashed anchovies (omit if vegetarian)

• Juice from ½ a lemon

• Salt and pepper to taste

• Pinch of red chili flakes

• For serving: grated parmesan cheese

Directions:

• Steam the broccoli florets until easy pierced with a fork (about 5 minutes) and then set aside.

• Cook your pasta according to the package instructions. Be sure to save about ½ cup of pasta water once pasta is cooked.

• In a large pan, over medium heat, sautee the leeks in the olive oil until softened (about 5-6 minutes). Add in garlic and red chili flakes and cook (stirring frequently) until fragrant (about 2-3 minutes).

• Add in anchovies and give it all a good stir, and then add the broccoli, broth, salt, and pepper. Bring to a simmer and stir every so often for about 10 minutes or until liquid is reduced, working to mash the broccoli with your wooden spoon

• If needed, add pasta water to the broccoli leek sauce one tablespoon at a time until your sauce reaches a consistency of your liking 

• Turn off the heat, taste sauce and adjust seasonings if needed. Squeeze juice from half a lemon, stir to combine, and then add your cooked pasta to the sautee pan to combine. Serve with some grated parmesan.

• Optional: Feel free to blend your sauce if you prefer a smoother consistency.

Health Benefits of Leeks:

• Leeks are an excellent source of vitamin A, which supports healthy development of red and white blood cells and also vision health.

• They are high in prebiotics, which feeds beneficial bacteria in our gut and improves nutrient absorption.

• Leeks provide our bodies with vitamin K, which regulates blood flow and is essential for bone health.

• They also supply us with folate, which supports a healthy pregnancy.

Sources and additional reading:

• https://www.livestrong.com/article/365088-what-are-the-health-benefits-of-leeks/

• https://draxe.com/nutrition/leeks/

• https://www.conserve-energy-future.com/benefits-of-leeks.php

Grilled zucchini, leek, and spring onion with lemon vinaigrette

We just got some zucchini in our CSA farm box this week, and I got so excited because for some reason zucchinis remind me of summer time. Well I guess they are a type of summer squash, so it makes sense :) My favorite way to prepare zucchini is by grilling them, but roasting and sauteing is also great! This recipe features grilled zucchini, leeks, and spring onions. It is super simple, but it’s delicious and pairs perfectly with grilled salmon or steak for a flavorful and fresh side dish. Give it a try at a summer BBQ and impress your friends!

Ready to be served!

Ingredients: (serves 4)

Prepping the veggies!

• 3 medium sized leeks

• 3 medium zucchini

• 1 bunch of spring onions (about 6)

• 1 garlic clove, finely grated

• Zest and juice from 1 lemon

• 3-4 tablespoons olive oil

• 2 tbsp avocado oil

• ½ tsp dijon mustard

• Salt and pepper to taste

Directions

• Heat your grill to medium-high

• Trim and halve leeks (lengthwise), and wash well

• Cut zucchinis in half (lengthwise)

• Add spring onions, zucchini, and leeks to a large mixing bowl. Add avocado oil, salt, and pepper and mix well.

• In a small bowl, add lemon juice, zest, olive oil, garlic, dijon mustard, salt, and pepper. Whisk until thoroughly combined. Taste and adjust seasoning if needed.

• Grill seasoned vegetables, turning every so often until slightly charred, for about 10 minutes (spring onions may need to be removed sooner)

• Cut grilled veggies into bite size pieces, toss with vinaigrette.

• Optional: top with toasted walnuts or pine nuts or torn mint leaves

Note: If you don’t have a grill, you can use a grill pan or sauté in a sauce pan. Also, if you can’t find spring onion, try a red onion instead!

Health benefits of zucchini:

• Zucchinis are a great source of antioxidants, but most are in the skin so be sure to keep the skin on!

• They are high in vitamin C, which helps boost immune function.

• They have many phytonutrients that aid in reducing inflammation, especially in the cardiovascular region and gastrointestinal tract.

• They are easily digested because they contain a lot of water, so try having cooked zucchini when suffering from constipation or other gut discomfort.

• Zucchinis are a great source of lutein and zeaxanthin (antioxidants), vitamin K, and magnesium, which can help improve bone health and strength.

Sources and additional reading:

https://draxe.com/zucchini-nutrition/

https://www.naturalfoodseries.com/9-zucchini-health-benefits/

https://www.healthline.com/nutrition/zucchini-benefits#section8

https://www.jenreviews.com/zucchini/