Green Swamp SoupKid, Earth and Time Friendly Recipes

These cookies are hands-down the yummiest and healthiest I’ve ever baked. And I’m not bragging when I say this, because the recipe isn’t even mine! It’s a version of an oatmeal raisin cookie recipe from the Engine 2 Diet book by Rip Esselstyn. (Check out the video — it’s amazing!)

Rip is the Austin, Texas firefighter who got his entire firehouse to eat a vegan diet. We’re talking turning some hard-core carnivores into hummus-loving hippies almost overnight. So far, this book has inspired me to create many new recipes, I’m just a tad bit behind in posting them to the blog. This particular recipe is vegan and very low in fat (if it has any fat at all), yet high in fiber. The cookies are chewy, yet soft and chocolaty.

So, without further ado, I give you the recipe:

Ingredients:

1 cup unsweetened applesauce
3 tbsp. ground flaxseed meal mixed with 1/2 cup water (original recipe called for Ener-G egg replacer; I just used an extra tsp. of flaxseed and more water)
2/3 cup light brown sugar, packed
1/2 cup raw sugar
1 tsp. vanilla
1 1/2 cups whole wheat flour (original recipe calls for whole wheat pastry flour)
1 tsp. sea salt
1 tsp. baking soda
3 cups rolled oats
1 cup chocolate chips (use vegan if vegan or you are allergic to dairy)

Directions:

1. Preheat oven to 375.
2. Combine the applesauce, flaxseed mixture and the sugars with an electric or hand mixer. Beat in the vanilla extract. In a separate bowl, combine the flour, salt and baking soda. Gradually mix the dry and wet ingredients until thoroughly combined.
3. Stir in the oats and chocolate chips.
4. Place rounded, heaping tablespoons of dough onto a sprayed or parchment-lined cookie sheet and bake for 10-12 minutes. Remove from the oven and let the cookies stand on the baking sheet for another minute. Cool on a wire rack.

NOTE: These cookies do not flatten out, but they still hold together nicely.

The Cedar Falls Farmers Market opened last week, loaded with lots of fresh veggies, herbs and flowers. Leafy greens were the main attraction — the perfect inspiration for an Italian meal featuring veggie lasagna, a real spring mix salad and fresh-baked bread.

I try to go the Farmer’s Market every Saturday, for a multitude of reasons. The biggest one is to support our local farmers. They are nothing short of amazing in their skill, knowledge and dedication. The farmer from whom I bought my spring greens took about 10 minutes of his time to help me plan my herb garden. As I watched him explain the different ways the plants would need to be cared for, with hands permanently etched with dirt, he actually talked me OUT of planting much more than a few pots of herbs. (He probably realized his precious plants might not fair too well in my hands! I love to cook with fresh vegetables, but I’ve literally killed every single plant I’ve ever owned, with the exception of two cacti.)

The second reason I shop regularly at the farmer’s market is because buying locally is better for the planet. There’s less transportation involved in moving your food from point A to point B. There’s less packaging, and thus, less waste, especially if you re-use your produce and grocery bags!

The third reason is that the food simply tastes better. Lettuce that was recently plucked from the ground is crisper and has that almost indescribably fresh, earthy flavor. Bread that was recently made by hand and plucked from an oven that morning is soft and fragrant, with a distinctly homey flavor.

OK, enough preaching about the farmer’s market. I give you the recipe — plus ideas for a salad and the name of the wonderful baker who made my bread. I can tell you that the whole meal was a big hit with my kids and their friends — they ate almost every bite and virtually devoured the bread!

Ingredients:

1 can fire-roasted tomatoes (I like Muir Glen organic)
1 can tomato sauce
2 cloves garlic
1 tsp. oregano
2 tbsp. fresh basil or 1 tsp. dried basil — fresh is a farmer’s market ingredient
1/2 tsp. red pepper flakes
1/2 tsp. dried rosemary (or 1 tbsp. fresh) — fresh is a farmer’s market ingredient
1 onion, diced
1 red pepper, chopped
1 green pepper, chopped
1 cup water
4 cups fresh spinach, chopped — farmer’s market ingredient
1/2 package veggie crumbles (I like Morningstar Farms)
1 1/2 cups fresh mozzarella, grated
1/2 cup Parmesan cheese, grated
2 cups grated mozzarella (not the fresh kind)
1 package lasagna noodles (uncooked)

Directions:

1. Preheat oven to 350.
2. Saute onions and peppers in a saucepan over medium-high heat for about five minutes.
3. Add garlic and saute one to two more minutes until fragrant.
4. Add tomatoes, oregano, basil, pepper flakes, veggie crumbles and water. Bring to a simmer and continue to simmer for 15 minutes.
5. While sauce is cooking, stir cheeses together.
6. When sauce has simmered, ladle about one cup on the bottom of a 9 x 13 inch pan.
7. Layer uncooked noodles over the sauce.
8. Cover with another cup of sauce.
9. Cover sauce with 2 cups spinach.
10. Cover spinach with 1/2 of the cheese.
11. Repeat the steps, starting with another layer of noodles, then sauce and so forth.
12. You will finish the layering with the cheese on top.
13. Sprinkle additional pepper flakes and rosemary on top for a prettier dish.
14. Bake for 45 minutes.
15. Allow lasagna to cool, then serve with the spring greens salad below and the Sandwich Loaf made by Lorna Martin at Wild Wood farms.

Spring Green Salad Ingredients:

2 cups spinach
1 head romaine lettuce
1 sprig fresh dill, diced
1/4 cup red onion, diced

Directions:

Toss the above together and serve it with your favorite dressing. Mine is Goddess Dressing by Annie’s Naturals.

It’s a new year and I’m making some brand-new recipes — trying to up the health quotient even more! These two recipes are definitely kid-approved. The chicken planks are crispy and flavorful, despite being baked, and the citrus salad is seriously one of the freshest healthy things I’ve tasted in the winter!

I found the recipe for these chicken planks on the blog, Love and Olive Oil. It was absolutely delicious and my kids LOVED them. For the citrus salad, I combined grapefruit, oranges and cranberries with baby salad greens and a light teriaki/sesame dressing. Once again, my orange-loving kids gobbled the salad up and asked for seconds.

Baked Planko Chicken Planks

Ingredients:

1 1/2 lbs boneless skinless chicken breasts or breast tenders (I buy organic, free-range)
1 1/2 cups Panko breadcrumbs
2 teaspoons dried basil
2 teaspoons garlic powder
1 teaspoon smoked paprika
1/2 teaspoon cayenne
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 eggs
1/2 cup flour
Cooking spray

Directions:

1. Preheat oven to 375 F. Prepare a baking sheet by covering it with foil and lightly spraying with cooking spray. Set aside.

2. In a small bowl or shallow dish, season the flour with salt and black pepper, and lightly beat the eggs in another shallow dish. In a third shallow dish, combine panko breadcrumbs with basil, garlic, paprika, cayenne, salt, and pepper.

3. If using chicken breasts, prepare by putting one breast in between two layers of plastic wrap. Pound to an even thickness of approximately 1/2″. Remove plastic and slice into strips.

4. Dredge tenders in the flour to coat, shaking off any excess flour. Dip the floured chicken tenders into the egg and then coat the chicken tenders with the breadcrumb mixture. Arrange on baking sheet. Repeat with remaining strips.

5. Bake chicken tenders for 12-15 minutes, or until golden brown, flipping once part way through the cook time. (This may take more time for a really golden-brown breading.)

Serve with a low-fat honey mustard or homemade ranch dressing!

(I make low-fat honey mustard with 1 cup soy mayonaise, 2 tbsp. honey, 1 tsp. garlic powder and 1 tsp. paprika.)

Citrus Salad

Ingredients:

1 grapefruit, peeled and cubed
1 orange, peeled and cubed
1/2 cup dried craisins
1 bag baby salad greens

For Dressing:

1 tbsp. sesame oil
3 tbsp. teriaki
2 tbsp. rice wine vinegar
1 tsp. unrefined sugar
1 garlic clove, minced
1 tsp. ginger, minced

Directions

1. Whisk together all dressing ingredients.

2. Chill dressing slightly.

3. Combine baby greens, grapefruit, orange and craisins.

4. Pour dressing over greens.

5. Top salad with toasted sesame seeds, chow mein noodles, almonds, sesame sticks or all of the above!

It’s snowed-in fare extraordinaire! This ultra-creamy comfort food is hearty, flavorful and, yes, still healthy. Kids love the peas and carrots nestled in this soup, and parents love the hint of white wine and fennel.

Aside from the organic potatoes, peas and carrots, one of the things that makes this soup healthier than your average Joe potato soup is how I make it creamy. Rather than using the 3/4 cup of heavy whipping cream called for in, say, Emeril’s recipe for this soup, I use just 1/2 cup half and half. I’m able to get an ultra-creamy consistency by pureeing about half of the soup with the half and half in a blender.

Ingredients:

1 tbsp. vegetable or olive oil
2 cups finely chopped leeks
2 cups finely chopped onions
4 cups russet potatoes, peeled and chopped
1 cup organic frozen peas
2 celery stalks
1 cup carrots, finely chopped
2 tablespoons white wine
1/4 tsp. dried fennel
1/2 tsp. dried mustard
2 vegetable bouillon cubes
4 cups of water
Salt and pepper to taste

Directions:

1. Sautee leeks, 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 potatoes, carrots, wine, bouillon, fennel and water.

3. Bring to a boil, then reduce to a simmer and cook until potatoes are tender, about 12 minutes. Your soup mixture should be nice and thick.

4. Put about 1/2 of the soup mixture in a blender and puree with the half and half.

5. Add pureed creamy mixture back into soup.

6. Add salt and pepper to taste.

Finally, after almost four months of blogging, I’ve made the recipe that’s the namesake of my blog — Green Swamp Soup. This, of course, is asparagus soup. It’s my kids’ absolute favorite soup, mostly because it’s green, creamy and asparagus-y.

I love the taste of asparagus, but I also love the fact that it’s one the most nutritionally well-balanced vegetables in existence. It’s literally loaded with a wide variety of vitamins and nutrients, including vitamin C, B1, B2, B3, B6, vitamin K and folic acid, to name just a few. It even has 3 grams of fiber and 5.3 grams of protein!

The other great thing about this recipe is that it’s extremely easy and the kids can help with the prepwork.

Ingredients:

2 bunches asparagus (about two pounds), with stalks karate chopped off
1 medium onion, diced
2 cloves garlic, pressed
2 tablespoons butter
2 cubes low-sodium vegetable bouillon
2 1/2 cups of water
1/4 cup half and half
1/2 cup milk
1/4 cup pine nuts
1 tsp. dried thyme

Directions:

1. Remove the asparagus stalk. Hold one end of the asparagus spear in each hand and bend the stalk close to the bottom. The spear will naturally break at the point where it becomes tough!

2. While breaking stalks, boil about 5 cups of salted water in a large sauce pan.

3. When water is boiling, put asparagus spears in with just a touch of sugar and boil for 8 minutes, or until bright green.

4. Drain asparagus, being sure to save 2 1/2 cups of the water.

5. Sautee onions in butter until soft. Add garlic and sautee until fragrant. (About two minutes.)

6. Add flour.

7. Sautee two minutes until flour is well blended with onions and butter.

8. Add 2 1/2 cups asparagus water to onions.

9. Add bouillon.

10. Bring to a simmer.

11. Add thyme.

12. Simmer for five minutes to combine flavors.

13. Put soup base, asparagus, pine nuts, milk and half and half into a blender.

14. Puree until smooth. Taste and add salt and pepper to taste.

16. Serve with warm, crusty bread. For fun, put the bread “boat” in the soup and have the kids “sink” it!

Do kids really like this? See for yourself!

Pumpkin bars are practically a fall rite of passage, but many of the recipes for these seasonal treats are loaded with sugar, fat and very little nutrients because they are made with canned pumpkin. Not these. I took the famous Paula Deen pumpkin bar recipe and gave it a healthy makeover with less egg, sugar and oil, but all of the flavor and then some.

The secret ingredient in these bars is (drum roll please): roasted squash! I received about eight gorgeous acorn squash from my coworker, Marie Iverson, whose husband grows them on his farm. I roasted about half of them up one afternoon, then saved all of the squash filling for bars, soups and side dishes.

This tastes just like the canned pumpkin kind of bar, but better! The squash flesh is so sweet and flavorful, you can eat it plain and be completely satisfied. Best of all, when you use fresh, locally grown squash, the bars taste better and add lots of vitamins, minerals and fiber to this treat! I added whole-wheat flour to the recipe for added fiber and nutrients.

The bars were a huge hit with my family and coworkers, who all agreed that they were so flavorful, they didn’t miss the cream cheese frosting! For those pumpkin bar purists out there, I found a lower calorie/fat frosting recipe that will work nicely with these bars and no one will know the difference!

NOTE: You will need to roast one medium-sized squash before starting this recipe. This takes about an hour or so with prep included, so I roast my squash well before I make the bars. Directions for roasting are at the bottom of this post.

Ingredients:

3 eggs
3/4 cup brown sugar
3/4 cup white sugar
1/2 cup vegetable oil
2 cups roasted acorn squash* (butternut will work just as well)
1 cup whole-wheat flour
1 cup all-purpose flour
1 tsp. cinnamon
1 tsp. freshly ground ginger
1 tsp. salt
1 dash nutmeg
2 tsp. baking powder
1 tsp. baking soda

Directions:

1. Preheat the oven to 350 degrees F.

2. Using a hand mixer, combine the eggs, sugar, oil, ginger and roasted squash until light and fluffy. (Use electric mixer at medium speed.)

3. Combine the flour, baking powder, cinnamon, nutmeg, salt and baking soda.

4. Add the dry ingredients to the pumpkin mixture and mix at low speed until thoroughly combined and the batter is smooth.

5. Spread the batter into a greased 13 by 10-inch baking pan.

6. Bake for 30 to 40 minutes, or until a toothpick inserted in the middle of the pan comes out clean.

7. Cool and cut into bars.

* Directions for roasting a squash:

1. Cut the squash in half and scoop out the seeds. Save the seeds for toasting!

2. Set both halves face down on a baking sheet with a rim.

3. Pour enough water onto the baking sheet to cover the bottom with water.

4. Roast for 40 minutes, or until squash are tender.

5. Allow to cool, then use or store in an airtight container in the fridge for later.

Apple picking season is at its peak! While we love apple crisp, pie, cobbler and the like, the first apple dish I’ve made this season is a healthier twist on an old-school favorite — apple salad. Gone are the marshmallows and mayo. In their place are pink pearl apples, soy mayo and maple syrup! You can make this dish in mere minutes and save leftovers to pack in the kids’ lunches the next day.

The pink pearl apples really make the color in this dish pop because the flesh is actually a pastel pink! And you can get ‘em while they’re ripe at Roots Market in Cedar Falls.

Ingredients:

2 pink pearl apples, chopped
1 gala apple, chopped
1/4 cup slivered almonds (optional)
1 bunch red or purple grapes
1/2 cup dried cranberries
2 carrots, diced
2 stalks celery, diced
1/3 cup soy mayo
1 tbsp. maple syrup
1 tbsp. Braggs Apple Cider Vinegar
1 tbsp. lemon juice
1/2 tsp. cinnamon
1 dash nutmeg

Gus Mugging for the Camera and Enjoying Salad!

Directions:

1. Combine chopped apples, cranberries, minced veggies, grapes and almonds in a large bowl.

2. Whisk together soy mayo, apple cider vinegar, lemon juice and maple syrup.

3. Pour the above over fruit and veggies.

4. Sprinkle spices over top.

5. Mix well to combine all ingredients and chill for at least half an hour.

Living in Iowa has its ups and downs. Downs? The winters. The independent film scene. The availability of Indian food.

Ups? The neighbors. The schools. The farmer’s markets. And (drum roll please) the sweet corn.

Good god the sweet corn. It literally is heaven on earth! It’s best steamed, with a little butter, sea salt and freshly ground pepper. However, it’s also great in soups, stews, stir fry, casseroles and salads.

This soup recipe is made with the famous Muller Sweet Corn, farmer’s market veggies and my neighbors’ squash. My coworker, Kevin, came up with the idea to dice the squash so that picky kids can’t tell the difference between the corn and the squash. Brilliant. I served it up with some freshly baked bread and cucumber salad.

Sweet-Corn Chowder (Vegetarian; Vegan Alternatives)

Ingredients:

2 tbsp. butter (or olive oil if making a vegan soup)
1/2 onion, chopped
2 stalks celery, diced
4 new potatoes, cubed
1 yellow squash, diced
3 large ears of fresh sweet corn, kernels cut off
2 cubes low-salt vegetable bouillon (or 6 cups of chicken or vegetable stock)
fresh or dried herbs as available — thyme, oregano, sage, chives
enough water to cover vegetables (if using bouillon)
1/2 cup dairy half and half or soy half and half
salt and pepper to taste

Directions:

1. Sautee onions and celery in butter. Add the rest of the veggies and bouillon and saute two or three minutes longer, adding a little water as needed.

2. Gradually add enough water or stock (approx. 6 cups) to cover the veggies. Bring to a boil, then reduce heat to a simmer.

3. Simmer until veggies are tender, about 12 minutes.

4. Add fresh herbs and 1/2 cup half and half (add more if you want a creamier soup)

5. Salt and pepper to taste.