Red and spicy sauerkraut soup with mushrooms, tomatoes and prunes

This recipe is a vegan version of kapustnica, a sauerkraut soup from Slovakia, where it's traditionally served around Christmas time. I am posting this recipe in March, when spring has already begun, because this lighter, meatless variety of the soup can be eaten all year round and, especially now, in the spring season.

Chinese medicine associates sour taste with spring and liver, believing that sour tasting foods quicken stagnant energy and relieve negative emotions such as anger, depression and irritation.

The sweet taste of apple and prunes, on the other hand, is supposed to strengthen the chi of the spleen, an organ that absorbs nutrients from food, which we particularly need now, when our bodies adjust to changing weather.

In mundane terms, the cooked sauerkraut is anti-inflammatory, high in fiber, rich in nutrients and fights cancer but has lost its probiotic properties. It's also easier to digest than raw cabbage.

And last but not least, the soup is delicious.

I would suggest taking essential enzymes to ease the digestion of anything that contains cooked or raw cabbage.

Vegan, gluten free

Ingredients:

• 2 quarts mushroom or vegetable broth
• 3 cups drained organic sauerkraut  
• 1 cup sauerkraut brine
• 1 cup mushrooms, washed, stemmed and sliced
• 6-7 prunes
• 1 red bell pepper, sliced
• 2 potatoes, peeled and diced
• 2 yellow onions, peeled and diced
• 1 organic apple, cored and cut in 8 sections
• 1 can organic diced tomatoes
• 3 tbsp olive oil or clarified butter (non vegan)
• 1 tsp caraway seeds or black cumin seeds (if available)
• 1/2 tsp ground turmeric
• 7-8 juniper berries (optional)
• 2 bay leaves 
• 1/2 tsp or more hot paprika
• salt, pepper

Start from combining broth, sauerkraut and sauerkraut brine in a large pot. Add mushrooms, onions, red bell pepper, apple, potatoes and prunes and bring to a simmer. Cook gently over medium-low heat
for about 35-40 minutes. Add the tomatoes, olive oil or clarified butter, caraway seeds, turmeric, juniper berries, bay leaves, salt and pepper. Cook for additional 20-25 minutes until the potatoes are soft and almost falling apart. When the soup is cooked, discard the bay leaves.

 Tip: I make this soup infused with a homemade hibiscus tea, which adds more nutrition and makes its color brighter. But this is totally optional. If you decide to add the hibiscus infusion please remember that it's not recommended for pregnant women and people allergic to hibiscus.

The sauerkraut soup can be stored in glass containers in the freezer for several weeks. When defrosted and warmed up it's even more flavorful than when originally cooked.

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Deliciously detoxifying salad with fennel, orange, fresh figs, pecans and black sesame seeds

https://naturallyella.com/

In addition to being a great food for detox, fennel bulb is high in fiber and folate and combined with rich in Vitamin C oranges and loaded with nutrients figs and pecans makes an excellent salad, especially in the spring or summer, when most of us feel tired as our bodies try to adjust to higher temperatures and warmer weather. Light, nutritious diet, preferably plant-based, will ease that transition.

Gluten free, vegan

Serves 4    

                                                                                                    

Ingredients:    

•  1 medium fennel bulb, thinly sliced or       shredded  
•  1 orange, peeled, sliced or sectioned    
•  4 - 5 fresh figs, quartered or sliced  
• 1/4 cup pecans, lightly toasted
• 1/2 tsp black sesame seeds 
• fennel greens, cut up  
• salt, pepper                                 

                                                    
 Dressing:

• 2 tbsp cold-pressed olive oil
• 4 tbsp organic apple cider vinegar
• 1 tbsp organic honey
• 2 tbsp lime juice

Shredded or very thinly sliced fennel bulb toss with sectioned orange (removing the peel is optional), sliced fresh figs and toasted pecans. Add salt and pepper to taste. In a separate small bowl whisk olive oil, apple cider vinegar, honey and lime juice until well combined. Pour the dressing over the salad and sprinkle with chopped fennel greens and black sesame seeds..

Amazing radicchio and spinach salad with pomegranate seeds and pecans

Radicchio, spinach and pomegranate seeds are excellent sources of antioxidants and provide an exceptional nourishment because of high content of Vit K and C, folate and potassium.

Vegan, gluten free

Serves 4

Ingredients:

• 1 medium radicchio
• 1 medium pomegranate, seeded
• 1 cup fresh organic spinach, loosely packed
• 1/2 cup pecans, lightly toasted

Dressing:

• 1/2 cup organic apple cider vinegar
• 2 tbsp olive oil
• 2 tbsp lemon juice, freshly squeezed
• 2 tbsp organic honey
• salt, pepper 

Prepare the dressing mixing all ingredients until well combined. Tear radicchio in rough pieces. Toss with spinach, pomegranate seeds and toasted pecans. Sprinkle with salt and pepper and drizzle with the dressing.

Energizing lima bean, corn and zucchini stew with tomato sauce

Vegan, gluten free
Serves 4

This is a perfect lunch dish. High in protein lima beans and high content of carbs in corn make the stew a great source of energy. Fiber contained in beans will stabilize the blood sugar in the body, maintaining energy levels balanced. The protein in beans is a healthy alternative to animal protein because beans are easier to digest than meat. One capsule of digestive enzymes taken right before the meal will reduce bloating and gas.

Ingredients:

• 1 cup dry large lima beans 
• 2 medium organic zucchini
• 1 cup fresh or frozen organic corn
• 1 medium onion, chopped and blanched
• 1 14 oz. can of organic tomato sauce
• 2 garlic cloves, minced
• 1/2 tbs ground cumin
• 1 tsp turmeric
• pinch of cayenne pepper
• salt, pepper
• 1/3 cup organic cilantro, chopped
• 3 cups or more filtered water

In a large pot soak beans overnight, cook until soft for about 45 minutes. One cup dried beans should yield about 2 cups cooked beans. Add zucchini, corn, blanched onion, minced garlic, tomato sauce, spices and about 3 cups of water. Cook for about 15 minutes over medium heat until vegetables are soft but not overdone. Sprinkle with cilantro.

Antioxidant and zesty green and red cabbage slaw with carrots and cranberries

Being one of the least expensive vegetables in the market, cabbage contains massive amount of antioxidant phytonutrients and is rich in vitamins C, K and B6. A study from Poland, my home country, shows that women who consume cabbage at least 4 times per week can significantly reduce risk of breast cancer. Cabbage, even when lightly marinated like in this salad, is a great source of enzymes and probiotics essential for easy digestion and balanced flora in the intestines.

Note: I have to emphasize that this salad is not made with homemade sauerkraut, which is extremely rich in probiotics, but of cabbage pickled in brine for at least 24 hours. It resembles popular in Japan tsukemono (pickled vegetables) that contain nutrients and probiotics cultures important for digestive health.

Vegan, gluten free

Ingredients:                                                                                            

• ½ medium organic green cabbage
• ½ medium organic red cabbage
• 2 medium carrots, sliced, chopped or spiralized
• 1 small red onion, chopped
• ½ cup organic dry cranberries
• 2 bay leaves
• 4-5 cloves
• 4-5 allspice berries
• ½ inch fresh ginger, finely chopped
• ½ small red hot chili pepper, cut into very thin slivers
• 1 tsp caraway seeds
• salt, pepper

Dressing:

• ¾ cup organic apple cider vinegar
• ¼ cup olive oil
• ¼ cup lemon juice
• 1 tbsp organic honey

Shred both cabbages on a grater or mandoline slicer or chop them with a knife. If you own a Vitamix blender, you can shred the cabbage using the blender. In a large bowl toss both cabbages, chopped onion, sliced carrot, dry cranberries, ginger, bay leaves, cloves, allspice, caraway seeds, salt and pepper. Prepare the dressing mixing all ingredients until well combined. Pour the dressing over the cabbages and mix well. Let it sit in a cool place or refrigerator to marinate for at least 24 hours.

You can store the salad in a closed jar in the refrigerator for 3-4 days.

Sultry pumpkin and mango smoothie with pomegranate and black sesame seeds

Sultry pumpkin and mango smoothie with pomegranate and black sesame seeds
 http://kimberlysnyder.com/blog/http://indianhealthyrecipes.com/
https://glutenfreegirl.com/
http://www.celiacchicks.com/

Vegan, gluten free

This creamy and delicious smoothie is high in fiber, antioxidants and Vitamin A. The pomegranate seeds mixed with black sesame seeds give its smooth texture a nice crunch. It makes a great breakfast dish as well as an afternoon or evening snack.

Serves 4

• 1 medium acorn squash, cooked, seeds removed 
• 1 medium mango, chopped
• 1 pomegranate, seeded
• ¼ cup black sesame seeds
• 3 tbsp coconut cream
• ¼ cup filtered water or coconut water
• ½ tsp turmeric
• ½ tsp cinnamon
• 1 tbsp lemon juice
• 1 tbsp organic honey

Scoop cooked pumpkin pulp into a blender. Add the chopped mango, coconut cream, water, turmeric, cinnamon, lemon juice and honey. Blend until smooth. Spoon the mixture into small bowls or glasses and top with pomegranate seeds mixed with black sesame seeds.

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Fabulous and super healthy crepes with raw veggies and hemp seeds

Gluten free and vegan   
http://kimberlysnyder.com/blog/http://indianhealthyrecipes.com/
Fabulous and super healthy crepes with raw veggies and hemp seeds

Chickpea flour (also called “gram”) is a great gluten-free alternative to a regular flour and is very popular in India, Nepal, Italy and French Riviera. It has a higher proportion of fiber and protein than other flours and offers a good array of minerals such as calcium and magnesium, folate — essential for a healthy pregnancy— vitamin B6 and potassium. 

This recipe will yield about 8-10 crepes (5 inch in diameter).

For the batter:                                                  

• 1 cup chickpea flour                                           
• 1 cup filtered water                                             
• pinch of salt                                                         
• 1 teaspoonful turmeric                                         
• 1/2 cup of chopped cilantro or dill (optional)      

For the toppings:                                                                         

• 1 tsp clarified butter or oil olive                                                                       
• 1 cup organic spinach                                                                             
• 10 radishes
• 3 plum tomatoes
• 1 avocado cut up in ½ inch chunks
• 1 small red onion, chopped  
• ¼ cup hemp seeds 
• lemon juice, pepper
• cayenne pepper (optional)

Stir chickpea flour, water and salt in a large bowl using a whisk. Set aside and let the batter sit for about 1-2 hours at room temperature.

Stir the mixture again with the whisk making sure that it’s smooth and lump free adding about 1/3 cup more water in the process. Add turmeric and chopped cilantro or dill. Mix well. The consistency of the batter should resemble cream. Preheat a skillet over a medium-high. The pan has to be really hot, otherwise the crepes may stick to the pan and break. To grease the skillet rub a little bit of the clarified butter or olive oil on the skillet with a paper towel.

Pour about ¼ cup of the batter into the pan (I use a small ladle for each crepe). Tip and rotate pan to spread batter thinly. Brown on both sides and place for a large plate. For extra crispness you can place them again on a hot pan for about 30 seconds on each side.

Tip: for larger skillets use more batter (about 1/3 cup per crepe). Don’t stack the crepes on top of each other when they are cooling so they don’t become soggy.

Place each crepe on a separate plate. Arrange about 5-6 spinach leaves on top of each crepe. Place 2 pieces of avocado, 2 tomato slices, 2-3 slices of radishes, about ½ tsp red onion on the spinach leaves. Sprinkle with hemp seed, chopped cilantro, lemon juice, salt and pepper. If you like spicy use cayenne pepper.

The crepes can be stored wrapped in an aluminum foil and reheated on the next day.

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What I want to share with you...

I have always been interested in food and creative cooking. I was growing up in the 60s and 70s in the socialist Poland during the times of shortage economy, which led to scarcity of basic food products. At that time the food sector didn’t have much to offer and our meals were based on locally grown produce, meat, dairy and carbs. My country was almost completely cut off from foreign cuisines and exotic ingredients were out of our reach. But the scarcity of ingredients on the market didn’t discourage people from preparing their food from a scratch, following traditional Easter European recipes. Despite of many products deficiency, the diversity and uniqueness of the Polish dishes made me remember the food from that period as delicious. Even then cooking seemed to me an exciting adventure.

 When I was younger my focus was on preparing foods that would taste delicious and look attractive not necessarily using health promoting ingredients. I decided to turn my interest towards healthy, mostly plant-based diet in 2009 after an unexpected health crisis.

 In that year on one night in May, being healthy and fit, without any warning whatsoever I had a full heart block and collapsed on the floor in my apartment in Chicago. Within a few days I had a pacemaker implanted and was fortunate to quickly recover. It took me a little longer though, to snap out of the emotional shock caused by that unexpected event. For a while I let myself feel vulnerable and confused reflecting on how volatile our life can be. At one point I finally felt an overwhelming sense of gratitude for staying alive. And although my health problem wasn’t related to lifestyle or diet, I became increasingly drown to plant-based ingredients and decided to make the most out of that diet.

I've developed simple recipes that burst with flavor and color and are inspired by meal ideas from different cultures. My recipes don’t contain meat, dairy or other animal products. Diets that exclude animal products may not be appropriate for everyone, so if you eat meat, eggs or dairy and they serve you well, feel free to add those ingredients to my recipes. I encourage you, though, to first try them unchanged to see how you will like the vegan/vegetarian versions.

The dishes I want to share are simple and the preparation of most of them will be a breeze. I hope that they will give you ideas and inspiration on your journey to radiant health and glowing appearance.