Green Swamp SoupKid, Earth and Time Friendly Recipes

No, no lady bugs were harmed in the making of this stew (though a few lentils and other veggies gave up the ghost for a good cause). My kids thought the green lentils looked like ladybugs and I thought it was a great name, so there you have it.

This soup was made using Bragg liquid aminos — my new favorite ingredient. You can use this to replace oil in many recipes that call for sauteing veggies without noticing any difference. In fact, when you use Bragg’s, there’s no need for high-sodium broths or bouillons.

So while there’s no oil and plenty of fiber and vitamins in the soup, what I like best about it is that it’s so hearty, filling and flavorful. It’s seriously one of the most satisfying soups we’ve tried in a while. I like to serve it with a crusty bread drizzled with olive oil.

Ingredients:

1 medium onion, diced
3 celery stalks, diced
2 carrots, sliced thin
2 garlic cloves
1 red pepper, diced
3/4 cup green lentils
1 to 2 tbsp. Bragg liquid aminos (taste test after 1 tbsp. then add more to taste)
1 cup kale, chopped (optional)
6 cups water (add more if you want a soup, rather than a stew)

Directions:

1. Saute all of the veggies, except the kale, in 1 tbsp. liquid aminos for five minutes. (Add more aminos later to taste.)
2. Add garlic and saute until fragrant, about two minutes.
3. Add water and bring everything to a boil.
4. Add lentils and simmer for 30 minutes, or until lentils are cooked al dente.
5. During the last five minutes of cooking, add kale.
6. Serve hot with warm, crusty bread and plenty of olive oil.

I made this dip up last weekend and it was such a hit with kids, coworkers and me that I had to make it again this week!

I’ve recently started the “Superhero” version of Alicia Silverstone’s Kind Diet. Basically, it’s a vegan way of eating that focuses on using whole grains, veggies and “clean” proteins — mostly beans and tofu — as your main foods. I’ve been mostly vegan since the end of February (I had a few slip ups involving cheese). I plan to eat this hummus as a snack with veggies — carrots, snap peas and turnips.

The reason I’m upping the ante on this style of eating is my upcoming guest blog posts on AlyssaBecthold.com. You can read more about what we’re up to there.

Alyssa is a good friend and coworker of mine who has lost more than 60 pounds recently! She’s really inspired me to look within and see what changes I can make to my own lifestyle to live a healthier, happier life. To that end, I’ll be posting some of my new Kind Diet-inspired recipes here on Green Swamp Soup. I’ll add a note that my family is not following this diet per se, but they enjoy many of the recipes it has inspired.

Ingredients:

1 can chick peas, drained and SAVE THE JUICE
1 clove garlic
1 tsp. cumin
1/4 cup cilantro
1/4 cup chick pea juic
1/4 to 1/2 tsp. sea salt
Juice of one lemon
2 tbsp. tahini

Directions:

1. Throw all of the above, except the chick pea juice, into food processor. Pulse for three to four pulses.
2. Add chick pea juice a little at a time and pulse until you reach a desired consistency (I like my hummus thick).
3. Chill for one hour and serve (I can’t always wait the whole hour, but an hour is best).

Broccoli pesto pasta may just be my favorite vegan dish! When you add broccoli to the pesto mix, it takes on the texture of grated Parmesan cheese, and is wonderfully flavorful. Even if you’re not vegan, with this recipe, there really is no need to add the extra fat, salt and cholesterol found in cheese.

I was inspired to make this dish by a series of broccoli dishes featured in the April edition of Vegetarian Times. I decided to make my normal pesto recipe and just add broccoli. I combined the pesto with spaghetti noodles knowing I’d have a better chance of getting the kids to try it since they innately love “basketti.” Everyone — hubby, kids and I — loved it.

Ingredients:

2 tbsp. toasted pine nuts (toast in a skillet over medium heat until golden-to-dark brown)
2 cups broccoli florets, steamed until bright green, but not mushy
1/4 cups plus 2 tbsp. olive oil, plus more for drizzling
2 cups fresh basil, tightly packed
1/2 tsp. sea salt
1/2 tsp. red pepper flakes
2 large cloves garlic
1/2 package of thin spaghetti (vegans, look for egg-less pasta; for a healthier pasta, I like Barilla Plus Pasta), cooked al dente

Directions:

Pulse ingredients (except pasta, of course) together in a food processor until smooth. Combine pesto with pasta. Garnish with additional broccoli florets if desired. Drizzle lightly with olive oil. Add salt and pepper to taste.

This recipe is proof that you can cook old-school favorites without meat — and they’re even better than the original!

I’ve never really cared much for chicken salad. Usually, there’s too much mayo and way too much meat flavor for my tastes, anyway. But when you sub chickpeas for chicken and vegan mayo for the regular stuff, something wonderful happens. And it’s not just the crazy new vegan here talking. I taste tested this dish with my coworkers yesterday and got an “off-the-hook” response. I think it makes an awesome appetizer or even a main dish, though slightly messy.

If you’re serving it to kids, they will love the apples and maple flavor in the salad, but you’ll have to make sure you’re ready for a little bit of a mess. Not cool with mess? Wrap it in a tortilla!

Ingredients:

1 can chickpeas, drained and slightly mashed (use a potato masher)
1/2 cup slightly crushed pecans
1/2 cup celery, diced
1 apple, diced
1/2 cup water chestnuts (optional)
3/4 cup vegan mayo (or, use regular mayo … I like Vegenaise)
1 tbsp. white wine vinegar
1 tbsp. maple syrup (the real stuff, preferably)
A few shakes of garlic powder
Salt and pepper to taste
Lemon juice
Head of lettuce — either iceberg or romaine (I prefer the green leafy romaine)

Directions:

1. Combine chickpeas, celery, apple, water chestnuts and pecans. Sprinkle with lemon juice to keep the apples from browning.
2. Whisk together mayo, syrup, vinegar and garlic powder.
3. Combine mayo combo and all other ingredients.
4. Taste test to see if salt and pepper are needed.
5. Chill for at least an hour in a tightly-sealed container.

Variation: Add fresh grapes, raisins or craisins! I also like to serve mine with chow mein noodles.

I know what you’re thinking. Here she goes again, trying to sneak veggies into food where they don’t belong.

Wrong. Broccoli makes mashed potatoes taste even better than regular. Don’t believe me? Well, then take the mashed potato challenge, my friend, and find out! Bonus: this recipe is CHEAP and EASY.

I recently became vegan after reading The Kind Diet, so I’m offering two versions of this recipe (and probably any recipes that call for dairy here on out). For those die-hard mashed potato traditionalists, you get your old standby recipe with added broccoli. For those of you who are vegan or allergic to dairy, I offer an even MORE delicious version of the tried and true. My kids sampled both and hands down liked the vegan version better. So there.

Seriously, though, little kids love this recipe, because it’s, well, green and funny looking. We like to call it Ogre Food around here (it’s probably Shrek’s favorite food). In fact, this would be a great dish to serve at a Shrek-themed birthday party … hmmm ….

Give it a try and let me know how you like them!

Ingredients:

4 large russet mashed potatoes, peeled and cut into four pieces
1 head broccoli, cut into florets
1 clove garlic (optional, but if you like garlic, just go for it)

Dairy Version:
1/4 cup butter
1/4 to 1/2 cup half and half (less for stiffer potatoes, more for fluffy)
Salt and pepper to taste

Vegan Version:
1/4 cup Earth Balance Buttery Spread
1/4 to 1/2 cup hazelnut milk (I do NOT like the taste of soy milk, so I prefer hazelnut … less for stiffer potatoes, more for fluffy)
Salt and pepper to taste

Directions:

1. Measure 1/4 cup butter and/or buttery spread and milk and/or hazelnut milk and put into a large glass serving or mixing bowl; set aside.
2. Put potatoes and garlic in pot and cover with cold water (about two inches above potatoes).
3. Bring water to a boil and boil potatoes for about 8 to 10 minutes.
4. Add broccoli florets and boil for two more minutes or until broccoli is bright green.
5. Drain.
6. Transfer potatoes/broccoli to bowl.
7. Mash with a potato masher. Add more milk a little at a time until you have your desired consistency for potatoes. NOTE: A potato masher ensures that your potatoes will be creamier and there’s less chance of over mixing and creating potato glue.
8. Serve alongside Panko Chicken Planks or any savory protein dish and enjoy — there’s no need for added butter or gravy!

ADDITIONAL SERVING IDEA: For those of you who like a little cheese with your potatoes, you can try adding 4 oz. of shredded sharp cheddar cheese or a couple of tablespoons of nutritional yeast (for the vegans).

I absolutely LOVE peanut butter — peanut sauce, PB&J, peanut butter cookies, Peanut Butter Panic ice cream … you get the drift. I’ve been making an Indonesian dish that features a delicious peanut sauce called Gado Gado since I first started really cooking in my early 20s. So, when I saw this delicious soup in the Post Punk Kitchen, it reminded me of Gado Gado and I had to try it.

I knew the veggies in the original recipe wouldn’t fly with my family, so I added my own combination of zucchini, peppers, cabbage, carrots, cauliflower and broccoli. I also added edamame for a little extra protein. Without noodles or rice, this soup/stew is low carb and LOADED with veggies (don’t let that long list scare you). It’s seriously one of the yummiest soups I’ve ever made (and I’ve made A LOT of soups in my life). Plus, it’s the perfect winter warm-up comfort food!

NOTE: If cooking this dish for kids, omit the hot chili and spice it up on your own with Srirachi sauce.

Ingredients:

1 cup shallots, sliced very thin
1 tsp salt
1 tbsp. peanut or dark sesame oil
1 hot chili, seeded and minced
2 cloves garlic
1” cube of ginger, peeled and minced
1 tsp ground cumin
1/8-1/4 tsp ground cayenne pepper (optional)
1 tsp ground coriander
1/4 tsp ground tumeric
1 16 oz. can roasted diced tomatoes w/ juice
5 cups water or light veggie broth
1/2 cup creamy or chunky natural peanut butter
1 red pepper
1 cup cauliflower
1 small zucchini
1 large carrot, sliced on the diagonal
1 head broccoli
1 cup cabbage
1 cup frozen edammame1 tbsp. honey (optional)
2 tbsp. fresh lemon juice
1/3 cup coarsely chopped cilantro, lightly packed
chopped roasted peanuts and cilantro leaves for garnish

Directions:
1. Saute onions and shallots in peanut or sesame oil for five minutes, or until tender.

2. Add garlic and saute another two minutes, then add ginger and chile and fry for 30 seconds. Add ground cumin, coriander, tumeric and fry for another 30 seconds then add all the other veggies. Stir fry for a few minutes until just tender.

3. Pour diced tomatoes, water or broth into pot. Stir to combined and raise heat to medium high. Bring to a boil for 5 minutes, then reduce heat.

4. In a separate bowl stir peanut butter to combine any separated oils. Pour a ladleful of hot soup onto peanut butter. Stir peanut butter with soup till creamy and peanut butter is completely emulsified. Scrape peanut butter mixture into rest of simmering soup, stirring to combine.

5. Remove from heat and stir in cilantro and lemon juice. Add salt to taste.

Serve this with Citrus Salad, spring rolls or egg rolls!

When I first made this, I tweeted “Baba Ghanouj — where have you been my whole life?!” While I’ve always liked this creamy Mediterranean dip, for some odd reason I thought it was difficult to make. Wow, was I wrong! Not only is it easy to make, it’s much better than what I’d had in my favorite Middle Eastern restaurants!

Baba Ghanouj is quite similar to hummus, only instead of garbanzo beans, the primary ingredient is roasted eggplant. I guess this is why I thought “baba” was hard to make — dealing with the eggplant. But all you do is rub a little oil on the eggplant halves and roast them for 45 minutes (it would take much longer to soak garbanzo beans if you were so inclined). While the eggplant isn’t known for being vitamin rich, it still provides a good amount of fiber, folate, potassium, manganese, vitamin C, vitamin K, thiamin, niacin, vitamin B6, pantothenic Acid, magnesium, phosphorus and copper — all while being low in fat and calories.

When making this recipe, I used a base recipe I found on Epicurious.com. Users had mixed reviews about the recipe, and what constitues a truly authentic baba ghanouj. To tell you the truth, I never found out. This recipe turned out so easy, creamy, garlicky and delicious, I decided to leave “yummy enough” alone. When serving it to my hummus-loving kids, I also left yummy enough alone and told them that it was hummus. They never knew the difference and gobbled it down.

Ingredients:

Two 1-pound eggplants, halved lengthwise
1/4 cup olive oil
1/4 cup tahini (sesame seed paste)
1/4 cup  fresh lemon juice
2 cloves garlic
1 tsp. sea salt
Pinch of ground cumin

Directions:

1. Preheat oven to 375°F.

2. Generously oil rimmed baking sheet.

3. Place eggplant halves, cut side down, on sheet.

4. Roast until eggplant is very soft, about 45 minutes. Cool slightly.

5. Using spoon, scoop out pulp from eggplant into strainer set over bowl.

6. Let stand 30 minutes, allowing excess liquid to drain from eggplant.

7. Transfer eggplant pulp to processor.

8. Add tahini, lemon juice, salt, cumin and garlic; process until almost smooth.

9. Cover and chill. Bring to room temperature before serving.

10. Serve with low-fat pita chips and/or fresh carrots, celery, broccoli and cauliflower. Or, serve as part of a Middle East Feast.

I first tasted this new twist on an old favorite at — where else — school! To be specific, the Grass Roots Cafe at the Malcolm Price Laboratory School. As a kid, I was never a fan of ground-beef-with-tomato-sauce “slopped” on top of a soggy white bun. But “Snobby Joes” were a whole ‘nother story. This version is made with lentils and a spicy-sweet, thick sauce (featuring maple syrup and mustard) that won’t leave your bun soggy, in part because you’ll gobble it up too quickly.

Now, you might be thinking, “What in the world is a school doing serving a vegetarian option called Snobby Joes?” Good question! The Grass Roots Cafe is part of a new pilot food program to promote healthier and more environmentally friendly eating at school. The school’s food service director, Rob Stanley, threw out the old way of making school lunches from pre-packaged and/or frozen foods and now makes everything from scratch — using locally grown and produced food where possible. His goal is to serve healthier foods, support the local economy and reduce waste.

Both of my kids go to school at Price Lab, and needless to say I’m ecstatic about this healthy new approach to school food. But when I tried the “Snobby Joes” when having lunch there recently, even I was surprised at how delicious the food was! This sandwich reminded me of the bistro-style veggie sandwiches in my favorite vegetarian restaurant in Kansas City, Eden Alley.

Needless to say, I had to figure out how make these yummy, kid-friendly sandwiches myself. An online search yielded this recipe from the ultra-cool vegan chefs at Post Punk Kitchen. I’d never heard of the PPK before, but after trying this recipe and reading their website, I’m an instant fan!

A quick glance at the comments on the site told me I’d need to modify this recipe slightly so it wouldn’t be too spicy for kiddie palates (even though my kids do have a high tolerance for spice). Someone had written in and asked if the THREE tablespoons of chili powder was a typo. It wasn’t. (We veggie peeps do love our heat.) If you want to make this spicy, I’d suggest adding a red chile pepper (I made this half spicy, half mild). The sauce itself is very thick, so it won’t soak right through a bun. However, I made doubly sure this wouldn’t happen by toasting my whole wheat buns in the oven first. Top with lettuce, tomato, pickle and a little extra mustard for good measure.

Ingredients:

1 1/3 cups uncooked lentils
4 cups water

1 tablespoon olive oil
1 medium yellow onion, diced small
1/2 green pepper, diced small
1/2 red pepper, diced small
1 carrot, diced small
2 cloves garlic, minced
1 tbsp. chili powder
1 teaspoon oregano
1 15- oz can tomato sauce
1 tbsp. ketchup
2 tbsp. maple syrup
2 tsp. yellow mustard (wet mustard)

4 to 6 whole wheat buns, toasted

Directions:

1. Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.

2. About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion, carrot and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more.

3. Add the cooked lentils, the chili powder and oregano and mix. Add the tomato sauce and ketchup. Cook for about 10 minutes. Add the maple syrup and mustard and heat through.

Turn the heat off and let sit for about 10 minutes, so that the flavors can meld, or go ahead and eat immediately if you can’t wait. (I let it sit on low heat for half an hour before I served it to make sure everything was extra thick … again, trying to avoid the soggy bun syndrome.)

Serving Alternative: Snobby Nachos

I came up with this idea when eating up my leftover Joes, but you can serve the Joes like this in the first place (I think this will convert the more finicky eaters who might be used to regular old meaty Joes). Just plunk a few scoops of Snobby Joes on a microwave-safe plate, layer with low-fat colby jack and whole grain tortilla chips, then microwave on high for about one minute. Pile melted chips and cheese high with your favorite nacho toppings — lettuce, tomato, jalapeno, black olives, guacamole and low-fat sour cream — and you’ve got a yummy meal or hearty snack.

This is not your mother’s  tomato soup, or rather, I should say this is not the tomato soup your mother used to pour from the can and heat up. Not even close.

I never liked canned tomato soup. In fact, I distinctly remember being sad on tomato soup/grilled cheese day at school, and swore I’d never put my kids through the same yucky torture. And with this soup, I never will.

I’m not even sure about how healthy the old-school tomato soup is, but I do know my version is better tasting and packed with nutrients. The fresh veggies provide plenty of fiber and vitamins, and the canned tomatoes and sauce are loaded with beta carotene, vitamin B and vitamin E, as well as carotenoid lycopene. Unlike other canned vegetables, can tomatoes retain all of their nutrients, and offer even more lycopene than raw tomatoes.

Even though it’s healthy, this hearty soup still manages to be creamy. The trick is to use pine nuts and Parmesan cheese instead of heavy whipping cream.  I serve this topped with garlic croutons and more grated Parmesan. Add a side salad and some fresh fruit, and you get an easy, healthy meal that will blow those school lunches — and even Mom’s soup — away.

NOTE: You can make this soup vegan simply by eliminating the Parmesan cheese and still have a nice creamy texture.

Ingredients:

1/2 tbsp. olive oil
1 can fire-roasted diced tomatoes
1 can tomato sauce
1 small onion
1/2 green bell pepper
1/2 red bell pepper
2 celery stalks
2 cloves garlic
1/2 tsp. red pepper
1 carrot, chopped
1 tbsp. pine nuts
1/4 cup grated Parmesan cheese
10 fresh sage leaves, cut in a chiffonade
1/2 cube vegetable bouillion
2 cups water

Directions:

1. Sautee onions and celery in oil until soft and clear, about 5 minutes. (If you need to, add a little water to the mixture to keep it moist.)

2. Add peppers and cook until soft, about five minutes more.

3. Add garlic and continue to sautee until fragrant, about two minutes.

4. Add diced tomatoes and tomato juice, plus carrot, water, red pepper and bouillon. Bring soup to a boil.

5. Reduce heat to a simmer, then simmer for 10 minutes until carrot is tender.

6. Remove about 1/2 of the soup mixture and put into a blender. Add Parmesan cheese and pine nuts and puree until smooth.

7. Pour pureed mixture back into soup pot, mix together than serve with garlic croutons. Top with more grated Parmesan.

Garlic Croutons

1. Preheat oven to 300.

2. Cut sour dough or French bread loaf into cubes.

3. Throw cubes into a skillet with 1 tsp. olive oil and sprinkle with desired herbs — garlic powder, dried basil, rosemary, red pepper, ground black pepper and salt.

4. Sautee over medium heat for about 5 minutes or until crisp.

5. Spread onto a pan lined with parchment paper and toast bread for about 20 to 25 minutes or until golden brown.

Squash seeds can be roasted just like pumpkin seeds and used as a garnish or delicious snack.

Ingredients:

1 cup squash seeds
1/2 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. garlic powder
1/2 tsp. kosher salt
1 tsp. olive oil

Directions:

1. Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.

2. Pull squash seeds out of the squash with your fingers so that minimal flesh/strings remain on the seeds.

3. Put seeds in a strainer and rinse.

4. Drop rinsed seeds into a bowl or plastic container and soak for a few minutes.

5. Separate squash seeds from squash flesh/strings.

6. Dry on paper towels.

7. Mix spices, seeds and olive oil.

8. Spread seeds on lined baking sheet.

9. Bake for 15 minutes, or until seeds start to pop. Remove from oven and cool on the baking sheet before serving.