APR/MAY 2018
29
FOOD|
SOUP, THE WINTER RECOVERY FUEL BY ALLY GALLOWAY, ACSM CPT, NASM FNS
There is nothing better than coming home after a long day of playing outside in the winter
and digging into a big bowl of something warm and comforting. Or maybe you want
something tasty to throw into a thermos and take with you on your next snowy adventure.
Either way, this easy, foolproof soup is a great go to for any winter occasion.
The best part about this recipe is you can leave the crockpot on low while you head out
for the day and it is all warm and almost ready for you when you get home after your back
outdoor adventures!
With the combination of vitamins, minerals, amino acids, and healthy fat from the coconut
milk and the potassium, B vitamins and manganese from the sweet potatoes; this soup is
perfect recovery fuel. Add in other health components such as the antioxidant powers of
allicin from the garlic and you have yourself an all around super food based soup to warm
the body and soul.
In a crock pot add the following ingredients:;
2 sweet potatoes, roughly chopped
1 Granny Smith apple, roughly chopped
1/2 of a white onion, roughly chopped
1 carrot, roughly chopped
2 cups of broth of your choice
2 cloves of garlic
1/2 tsp cayenne pepper
Dash of black pepper
Dash of salt (I don’t really measure the pepper or salt.
I get a little crazy with the cayenne pepper and black pepper because I like it on the hot
side so feel free to add as little or as much as you want! Also, no need to peel the apple
or potatoes!! Just chop and go!) Cook on low for 7-8 hour or high for 3-4 hours.
Once everything is cooked, transfer soup to a blender, blend together with 1/2 a can of
full fat coconut milk!
Serve and enjoy!
Colorful Vegan
By Kelly Maer
Fruit & Veggie Platters
I’ve been arranging these platters when I want to use up the homemade hummus or yogurt, plus it’s a great way to get our daily fruit and veg. Also great for a potluck or brunch gather-
ing. If it looks appealing it’s more likely to be eaten!
Hummus, Tofu,
& Veggie Platter
with tahini garlic dressing
Make wraps out of this array and/
or arrange as a salad or veggie dip.
Tofu (extra firm) is sliced and
coated in tamari (a gluten-free,
lower sodium soy sauce) & baked
at 400F for 20 min. Tempeh also
works great here.
Tahini Garlic Dressing is a blend
of:
1/3 cup water with 1 TBS miso
paste, 2 TBS each of nutritional
yeast flakes, sesame tahini, &
lemon juice, 1 clove garlic & salt
to taste
Hummus spread (no oil added):
1 14 oz can chickpeas, 3 TBS chickpea liquid from the can, 3 TBS sesame tahini, 1.5 TBS
fresh lemon juice, 2 cloves garlic (optional), + big pinch each of cumin & smoked paprika.
I place the chickpeas in a bowl with the garlic & into the microwave 3 minutes, stirring half-
way—a Minimalist Baker tip from the “5-minute microwave hummus” recipe found online.
I use the “hummus in a blender” recipe from the Fat Free Vegan blog but make a smaller
amount, using my immersion blender to blend. Comes out as a thick, chunky spread.
Fruit Platter
Fruit Platter with homemade
cashew “yogurt” from Julie’s
Lifestyle blog, frozen blueberries
(can be warmed in the microwave
and stirred into yogurt), sliced ba-
nanas, oranges, and apples, raisins,
cashews, almonds, dairy-free dark
chocolate chips, medjool dates (be
sure to remove pits).
For the “yogurt”, I lightly modified
the original recipe soaking 1 ¼ cups
cashews overnight then draining the
soaking water, placing the cashews
in the blender along with ¾ cup
water, 1 TBS maple syrup, 2 TBS
lemon juice, a pinch of iodized sea
salt, and ¼ tsp vanilla extract. This
“yogurt” has a nice tangy flavor but
without adding a probiotic requires
no fermentation. Simply place into
an airtight container and into fridge
3-5 days.
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