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  • Cozy Cream of Millet and Broccoli Soup

    Alriiiiiiight. We get it, Wisconsin. It is cold. It is NOT spring *yet*. Winter is gonna hold on as long as it can. But that is ok.

    We have warm, creamy, cozy soups to warm our toes, hearts and souls. Well, not literally, but you get the idea. 

    When I was little, my mom would make this creamy broccoli-cheddar-rice soup thing...pretty sure she may have used a sneaky soup mix for some of this...but I don't blame her. It tasted good, filled up her two hungry monsters (me and my sister), and hey...it had real broccoli in it. So, she won, we won, everyone was happy.Fast forward: still a fairly pantry-friendly soup, and sans dairy. Bulked up with millet (but rice will work, too-you choose! Either white or brown I think would be great as well), potatoes, finely cut up carrots, and finally swirled to creamy, comforting perfection with cashew cream. Soak your grains the night before, or not. Your call. I did soak my millet overnight, since my digestion has been on the fritz lately...but you do you.Don't have cashew cream? Or have a raging nut allergy (ha, that sounds funny)? Well, feel free to do what you gotta do...if you have half and half or heavy cream, a little splash of that will work too. Watching your kcals? Well...I dunno. Go run a few miles? This is winter. Deal. Or fine, you can just omit the whole cream thing, too. The soup is equally as tasty, and nourishing...and by pureeing a few cups of it, the starch from the potatoes do their magic...and mimic the texture of cream. So, WE ALL WIN.Inspired by two lovely ladies, and their recipes, I have suite this recipe for my tastes. Angela makes a separate nooch-based sauce, and Gena used quinoa for a protein-punch in hers. As always, make this for YOU, and make it suite your preferences and needs. To streamline, you can totally cook your grain of choice, and make the cashew cream if using, a day ahead of time. 

    Cozy up with your favorite blanket, and enjoy a big bowl (or two!) of this soup until Spring gets her head out of her ass, and shows up for us....cheers!



    Cream of Broccoli and Millet Soup // plant-based; vegan; gluten-free; soy-free; sugar-free // makes several, about 6, hearty servings //

    • 1 lb (about 6 cups) broccoli florest and peeled/diced stems of the broccoli
    • 2 medium to large russet potatoes, or 5-6 yukon gold potatoes, about 2 to 3 cups
    • 2 TB sunflower oil or olive oil or coconut oil
    • 1 large onion, chopped small
    • 2 medium carrots, cut into 1/4" thick 
    • 4 cloves garlic, diced 
    • 4 cups vegetable stock or water
    • 1 tsp sea salt - to taste
    • 1/2 tsp pepper
    • 1/4 cup nutritional yeast
    • 1/2 tsp paprika
    • 1/2 tsp thyme
    • dash cayenne pepper (optional)
    • 1 bay leaf
    • 2 cups cooked millet (made from 1 cup dried millet) or other grain or choice (quinoa, rice, etc)
    • a few spoonfuls, about 1/4 cup or 4 TB cashew cream (recipe below), or other creamy ingredient of choice, or simply omit if you're feeling lazy and/or don't care
    • 1 to 2 tsp apple cider vinegar or lemon juice - to taste
    • optional: 1 to 2 tsp miso, lighter variety, such as chickpea
    • to garnish: freshly chopped parsely, cashew cream, paprika, toasted pepitas, homemade croutons, a hunk of bread....whatever your heart desires!

    1. Cook the millet (or whatever grain you wish ): if desired, soak quinoa, millet or other grain overnight in water to cover by 1" to 2". Drain, and cook the grain. For 1 cup soaked millet, use 1 1/3 cups water. Bring water to a boil, add a pinch of sea salt, add drained millet, lower heat and cook with a lid on for 15 minutes. Check for doneness by check for excess water by sticking a fork through the grains, and take a peek at the bottom of the pan. If additional water remains, cook for another 5 minutes. Once done, allow to rest 15 minutes, and fluff with a fork. Millet or other grain can be made up to 2 days in advance. 

    2. To make the soup, chop all your veggies. This can be done up to 1 day in advance. Heat the oil over medium heat in a large pot. Add the onion, carrot and garlic. Sautee until soft and fragrant, about 7-10 minutes. Add the potatoes, broccoli, paprika, thyme, cayenne (if using) and a good pinch of salt and pepper. Stir to heat through, cooking for about 5 minutes. Add the stock, bay leaf, and taste....if you need to, add more salt. You want to cook your vegetables in well-seasoned stock, so, adjust as needed. Place a lid on, and cook until the whole lot is tender, but not mushy, about 15 minutes.

    3. Meanwhile, make your cashew cream (alternatively, make this a day or two ahead of time): soak 1 cup of raw cashews overnight, or soak for 10 minutes in hot water. Drain, rinse once, and add to a blender with a dash of salt, squeeze lemon juice or a splash of apple cider vinegar, and 4 TB water. Puree until smooth, adding a TB or two of water to help blend if needed. Adjust salt and acid as desired.

    4. Once the vegetables are tender, transfer 2 or so cups into a blender. Add the nutritional yeast, and puree until smooth and creamy. Return this mixture to the pot. Stir in the cashew cream, cooked grain and adjust seasoning with the lemon or apple cider vinegar, salt and pepper.

    5. Heat through if needed, and then serve as desired. Enjoy!



    Ok, who else thinks that millet looks like perlite fertilizer? Anyone? I know you're out there....admit it!

    Veggies all cooked and cozy...It is indeed getting hot in here....Creamy all by itself without the cashew cream, the starchy potatoes work their magic...but for us fatties out there, the cashew cream takes it over the top....mmm.......You know what to do...dig in!!!

  • My Favorite (and flexible!) Sunflower Mac n' Cheeze!

    Here we are! 2017. Highly anticipated. Much looked forward to. Our feet are to the floors, and we are rockin' and rollin'.

    We are looking for meanings. For purpose. For new jobs. We are trying to learn Portuguese, learning to bake better bread at home (because WTF Beloit, you need a bakery), and re-learning how to make puff pastry (because WTF Beloit, you need a bakery).

    We are poised for tomorrow, looking ahead. We aren't going for perfection, but satisfaction and happiness. And what is satisfaction and happiness on a cold, cold January day/evening? Carbs. And nourishing, stick-to-your-ribs-but-not-your-arteries sunflower mac and cheeze. Approved by a taste-discerning Brazilian, a family of cheese-lovers, and former dairy mac-and-cheese addict (my hand is raised).The base: soaked raw sunflowers. The cheese-factor: nutritional yeast. The savory and kinda sweet players that enhance the cheese-like goodness: sauteed onions, garlic and carrots; roasted red peppers OR tomato paste OR oil packed sundried tomatoes (one of those is a must here, trust me); tamari or liquid aminos or shoyu; light miso (I like to use chickpea miso from South River; dijon mustard; paprika; sea salt. And finally, the hint of tang: lemon juice, and apple cider vinegar.Yep, that list is a little long, BUT so worth it. And odds are, you have most of those things in your pantry right now. I will forgive you if you don't have the miso, but everything else needs to be present, ok?

    Once you remember to soak the sunflower seeds, you are seriously half-way there. And a word on the roasted red pepper/tomato paste/oil packed sundried tomato requirement: this element is, in my opinion, essential. It gives you that naturally sweet, yet tangy and savory, and earthy, quality that I think is present in all mac and cheeze that is worth eating. I have made this sunflower mac with all three, and all three satisfied my aforementioned requirements. So, you pick! And if you need to remember how to roast red peppers, see here or here.

    Bonuses, because we can be flexible AND satisfy our cravings: 

    1) you can prepare a double batch of this sauce, and freeze any portion for a quick meal in the future. Thaw sauce in microwave or in a saucepan over low-medium heat, boil pasta while sauce heats, wilt greens in the same water that the pasta is cooking in (removing once wilted or tender), and then mix the whole works in the same pot, topping with extra 'nooch, sea salt, nutmeg, paprika and lots of toasted pepitas. 

    2) leftover chili, but sick of chili? Make a batch of sun mac sauce, mix several spoonfulls in your chili as you reheat it in a pot. Boil some of you favorite pasta, mix into chili-mac mixture, and boom-chili mac! You can amp-up the spices if you wish, and I usually do so by adding a dash of cumin, chili powder and sprinkle of cayenne. Serve with tortilla chips, avocado, hot sauce and lotsa 'nooch on top for a hearty, satisfying bowl of goodness.

    3) broccoli, kale, hearty greens galore! Need a sauce to amplify your green veggies? Sunflower mac sauce to the rescue. Enough said! A cozy bowl of quinoa, hearty greens and this sauce is perfection on a cold night.

    4) feelin lucky, potluck?: you can easily bake this into a casserole-like situation by mixing the sauce with cooked pasta, and steamed greens, broccoli or peas. You can also sneak in some of your favorie veggie sausages for extra fun, or line the border of the mac with sausage rounds (see picture below; un-solicited veggie sausage recomendation: Tofurkey beer "brats"). Plunk the mixture in your favorite pan, top with toasted pepitas, sea salt, pepper, nutmeg, 'nooch and paprika for color. Bake for 20 minutes, or until heated through, in a warmish oven (~350F), a step that could be completed at your potluck destination if needed. I find that you can safely use 1 pound of pasta for one batch of this sauce for a adequate sauce-to-pasta-and-greens ratio, but please feel free to alter this ratio of sauce:pasta to suite your needs and preferences.

    5) got a gluten-free situation on your hands? Easy. I love this sun mac with either gluten-full or gluten-free pasta, just be sure to pay attention and not over cook your pasta in either case, because no one likes a mushy sun mac. My two favorite gluten-free pastas: Ancient Harvest Quinoa & Corn, and Trader Joe's Brown Rice and Quinoa

    Sooo whatcha waiting for? Get at this...and have a happy, healthy carbohydrate-laden new year! Cheers!



    Sunflower Mac and Cheeze // makes about 6 cups of sauce // plant-based; vegan; gluten-free (use gluten-free pasta & tamari); nut-free; soy-free; sugar-free // 

    • 1 1/2 cup raw sunflower seeds, soaked in water overnight
    • 1 TB olive oil 
    • 1 small to medium onion, roughly diced
    • 2 garlic cloves, peeled, smashed and roughly minced
    • 1 cup carrots, peeled and cut into ~1/2" rounds
    • 1/2 tsp sea salt, plus more to taste
    • 3 cups vegetable stock or water, plus more to help thin if desired
    • 1/4 cup nutritional yeast, plus more to taste and for serving
    • 2 tsp tamari, shoyu, soy sauce or liquid aminos
    • 1 tsp light miso paste, such as chickpea miso
    • 1 tsp dijon mustard or mustard powder
    • 2 TB tomato paste, or 2-3 medium to large oil-packed sundried tomatoes, or 1 medium to large roasted red pepper (homemade  or oil-packed roasted red peppers only, please!)
    • 1 TB lemon juice
    • 1/2 tsp apple cider vinegar
    • optional: freshly grated nutmeg and/or a dash or two of cayenne 
    • for chili mac: you can add a pinch or two more of cumin, chili powder and cayenne if desired
    • for topping: paprika, nutmeg, pepitas, sea salt, black pepper, nutritional yeast
    • for serving/casserole-ing: steamed greens like kale, spinach, broccoli; your favorite veggie sausages cut into rounds
    • your favorite pasta (1 recipe of sunflower mac will accomodate about 1 lb of dry pasta, but please adjust your pasta:sauce ratio as desired)

    1. Soak sunflower seeds overnight. Drain and rinse. Sautee the onions, garlic and carrots in olive oil over medium heat until tender and just starting to brown. Into a blender, add the sunflower seeds, sauteed onions, garlic and carrots, and the remaining ingredients. A high-powered blender, like a Vitamix, will give you the creamiest results, but a conventional blender works, too.

    2. Blend until smooth and creamy, adding extra vegetable stock as needed to puree the mixture. You may need to blend for several minutes to get the sauce smooth. Taste the sauce, and adjust the salt, pepper and seasonings to your tastes, keeping in mind that adding to the pasta will somewhat dilute the flavors (i.e. don't be shy with the seasonings here!).

    3. Prepare pasta, and steam or sautee desired greens. Drain pasta, and mix in desired amount of pasta sauce. Stir in steamed or sauteed greens or broccoli, or frozen peas, and veggie sausage if desired. For extra flavor, you can sautee rounds of veggie sausage in some olive oil in a separate pan until brown. Alternatively, you can mix steamed/sauteed greens, veggie sausage, pasta and sauce together, and then place into a baking dish. Top with pepitas, sea salt, pepper, nutmeg, paprika and nutritional yeast. Bake at 350F until warm and bubbling, about 15-20 minutes. 

    4. Extra sauce can be refrigeraged for up to 4 days, with liquid separation being totally normal, just stir it back in before use. Alternatively, sauce can also be frozen for up to 2 months. Simply defrost in the fridge overnight, or gently re-heat in a microwave or in a pan on low-meidum heat. Serve as desired! 



    The goods...creamy, cheeze-y, flavorful and also very nourishing!Prepare as desired. For Christmas, I showed up with a baking dish full of this stuff, and it was a hit. Stirring in a ton of steamed kale, I was a holiday hero. Or at least I thought so! Ha! Enjoy!

  • 7 Vegetable Power Soup + New Goals!

    Does anyone else get the urge to clean, re-organize and start fresh with a new school year? I know that technically, the semester started for me 2 weeks ago (I think...), but who is keeping track?? I purged my pantry, organized my closet and donated a huge bag of clothes, and cleaned/inventoried the freezer...it is 95% frozen tomatoes and 5% other stuff. Ha! 

    Also in light of the new "year", I decided to *finally* cave, and purcahse a Vitamix! So far, I am loving it, and no noise complaints from our neighbors...my plan is to make them a smoothie if they do complain, and also convince them to get a rediculously high-powered blending machine. I mean, it is for your health....but more on that later.

     This is my last semester of grad school, and what a journey it has been so far. Now, to finish my research, write my thesis, defend said thesis and graduate! Phew...I have a lot to do!! And, because I am a crazy lady, I have signed up for a half marathon in November. What can I say? I have goals to meet! This will be my 9th (!!) half marathon, and I really, *really* want to work hard, stay on track and meet my two-hour (or less) goal. My best time so far is 2:06, so I am staying positive and getting those long-runs in. Recently, I have been trying to re-train my body and mind for a new tempo pace. I usually run ~9:45 on a good day, and 9:15-9:30 on a really great day. My goal is a start hitting that 9:20-9:30 mark more on shorter training runs...and so far, I have accomplished this the past 2 weeks. Yeehaw!  

    But those long runs? I have to be honest....they are hard! And they never get "easier", but I have learned how important your mental state of mind is in order to complete these and feel strong. I guess that is why they call it "endurance" running?...well, at any rate, I have also learned that making an effort to fuel my body properly before and after to get the most out of those long runs is best. This weekend, I made this hearty, put-a-kick-in-your-step 7 vegetable soup. 

    This stuff is not playin' around. It is full, I mean FULL of good stuff for you: complex carbs, plant protein, fiber, B-vitamins, minerals, cruciferous veg...The hefty dose of nutritional yeast gives this soup a cheese-y flavor and richness, while the veggies make it all savory...and sweet cause sweet potato and carrots are in there partying too.

    This soup is super flexible: you can use less veg stock for a heartier stew-like concoction, or add more for a thinner soup. Don't have sweet potato? Try using squash (the original found here uses delicata). Don't have broccoli and/or cauliflower? Just use one. Want it sweeter? Add more sweet potato. Want a chunkier-texture? Don't puree it all or ease up on the blending step. Don't have nutritional yeast? Then get some, cause it is waaaay to good for you not to! You get the idea....the soup is also freezer friendly. Just sayin'. 

    Now, toppings...you could have sooo much fun with toppings with this soup! I went a simple route, using oodles of toasted pepitas and a sprinkle of cayenne. Here are some others ideas I dreamed up:

    • crispy cubes of tofu or croutons
    • crispy roasted garbanzo beans with a drizzle of lemon tahini dressing 
    • coconut milk or cream, and a sprinkle of curry powder for a thai-like flavor
    • marinated and baked tempeh or toasted nuts, and a drizzle of maple syrup
    • hummus or avocado slices
    • *all* of the above... :) :) 

    Whatever you top it with, I highly suggest some sort of carb-laden goodie to pair with this. We enjoyed thick slices of whole-grain bread, slathered in hummus, pesto, avocado slices, to dunk into our bowls. So satisfying. Clean out that fridge, and make this soup to fuel your goals...running, school, whatever! You can do it!!

    Note: since I used cauliflower in this soup, the second day we enjoyed it the flavor was much more pronounced. Still tasty, but if you're faint of heart when it comes to super "aromatic" vegetables like cauliflower, then I suggest bumping up one of the other vegetables instead. 



    7 Vegetable Power Soup // plant-based; vegan; gluten-free; soy-free; sugar-free; nut-free // makes ~10-12 cups // 

    • 1 small head cauliflower, florets/tender talks only
    • 1 small bunch broccoli, florets/tender stalks only
    • 2-3 carrots, chopped
    • 2-3 stalks celery, roughly chopped
    • 1 sweet potato OR 1 small sweet squash, such as delicata, butternut, kabocha, about 2 cups chopped and peeled if necessary (i.e. if using buternut or kobocha-they have tough skins!)
    • 1 medium onion, chopped
    • 3 cloves garlic, peeled and roughly chopped
    • 2-3 TB olive oil or coconut oil, or other cooking oil you like
    • 5 TB nutritional yeast 
    • 4-6 cups vegetable stock
    • salt and pepper, to taste
    • 1/4 tsp cayenne and/or smoked paprika
    • Squeeze lemon (optional, but brightens the flavors)
    • toppings of choice: toasted pepitas, cayenne, hummus, etc. see above for ideas!

    1. In a large pot, heat the oil and add the garlic cloves and onion. Chope the other veggies, taking care to get them roughly the same size, but you'll be pureeing the soup in the end so the pieces don't have to be perfect. The smaller you chop them, the quicker they will cook. 

    2. Once everything is added, sautee over medium heat for 5-7 minutes, until everything is heated through. Add in a splack of the stock, place the lid on and allow to cook until tender, about 10-12 minutes. Stir once or twice to make sure it isn't burning/sticking to pan.

    3. Meanwhile, prepare and measure vegetable stock (I used organic vegetable stock concentrate for a speedy option). Once the vegetables are tender, add in the liquid, and bring to a simmer. Add the remaining ingredients, then add contents to a blender (puree in batches if needed), or use an immersion blender to puree. 

    4. Heat soup up again, as it will be slightly cool from blending, then serve with desired toppings.  



    One of the many powerful and good-for-you vegetables in this soup: broccoli!

    Everything after a quick cook, and ready for the blender.

    Done! Super quick and satisfying.