Tag Archives: carrot

not one, but two carrot + nut butter soup recipes.

Hello! It is only day 2 of Spring quarter and I am already feelin’ the heat! And by heat I mean pressure, not really the temperature. Unfortunately. Hopefully, the sun will come out to play and stay put soon! I am so much happier when it is warm and sunny :). Before the weather gets hot all around the country, I wanted to post these two awesome soup recipes. Both involve carrots and nut butter and each is delicious in its own way. The tahini soup is savory with a Middle Eastern flavor flare, and the peanut butter soup is perfect for all the PB addicts out there. Be warned though, they are so good you just want to keep eating it – but they are filling.

I will post again very soon with a look at Spring quarter classes and some new purchases that I am in LOVE with!

carrot tahini soup

only one photo because the two soups… looked the same

Recipe: Makes 4 servings

from Eats Well With Others

  • 1 tbsp olive oil
  • 1 fat leek, excluding dark green area
  • 6 garlic cloves
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp coriander
  • 1/4 tsp turmeric
  • pinch cayenne pepper
  • 1 1/2 lb carrots
  • 1 quart veg broth
  • 2 sprigs thyme
  • 1/3 cup tahini
  • fresh lemon juice, to taste

Directions – In a soup pot, over medium heat, pour in oil, then add leek and saute until translucent. about 4 minutes. Add garlic, salt, pepper, coriander, turmeric, and cayenne, and cook until garlic is fragrant, about 1 minute. Add carrots and stir to coat them with leek mixture.  Cook, stirring, for 3 minutes, then add broth, thyme, and 2 cups water.  Bring to a simmer, partly cover, and cook until carrots are tender, about 25 minutes. When carrots are tender, remove thyme branches and stir in tahini.  Using an immersion blender (or transfer to a food processor/blender), puree soup until smooth.  Return to pot and reheat if necessary.  Taste and add lemon juice.  Add salt to taste.

roasted carrot & peanut butter soup

Recipe Makes ~3 servings

adapted from Katie Did

  • 1 lb. carrots (7-8 large)
  • 1 medium white onion
  • 1 clove garlic 
  • 1 Tbsp coconut oil
  • Nutmeg, cinnamon, ginger, cayenne, salt and pepper all to taste
  • 2 cups chicken or veg broth
  • 1/2 cup coconut milk
  • 1/4th cup peanut butter, any variety 
  • fresh cilantro and chopped peanuts to garnish, if desired

Preheat oven to 400 degrees.

Peel, wash, and cut carrots into sticks. Dice onion. Toss carrots, onion, and two peeled cloves of garlic with melted coconut oil, nutmeg, cinnamon, ginger, cayenne, salt, and pepper all to taste.

Let veggies roast for 30-40 minutes until beginning to brown. Transfer to a deep pot and add chicken broth and coconut milk. Cover, reduce heat and allow to simmer for 10-15 minutes. Remove from heat and add peanut butter.

Transfer soup mixture in batches to a blender and blend until smooth.

Taste and adjust seasonings as desired!

Benefits:

Tahini * a good source of essential unsaturated fatty acids, copper, iron, calcium, fiber and B vitamins. Copper is good for treating some of the pain associated with rheumatoid arthritis due to its anti-inflammatory properties. Magnesium can help lower blood pressure and help women going through menopause maintain normal sleeping patterns.

Peanut butter * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Carrots * a prime source of vitamin A and antioxidants

Carrot Ginger Muffins

I am sorry it has been so long since I posted a recipe! My meals have been very simple and not really blog worthy. For instance…

Curried veggie stir fry with coconut shreds

Personal pizza with mozzarella, cod, tomatoes, green onions, white onions & salt

Roll your own sushi with raw salmon, julienned veggies, nori, and spicy sauce

Chopped apples with kefir, coconut, and vanilla

Today I finally got in the baking mode and decided to bake some muffins. I have been on a ginger kick lately, partially due to my evil stomach, so I decided to make…

Carrot Ginger Muffins

My good camera is currently dead…

Recipe: Makes 8 muffins

Place all the dry ingredients in one bowl and all the wet in another. Mix each individually. Pour the wet over the dry and stir with a spatula with as few swoops as possible. Grease a baking sheet and divide the batter into 8 cups. Bake at 375 (?) for 35 minutes (?).

I had a really hard time with the oven because it tends to get hotter than it is supposed to. I recommend checking up on them every so often. Because of the carrots, they need to be cooked for a pretty long time. When the tops begin to brown, they are done.

Dry ingredients –

2 cups whole wheat pastry flour

1/2 cup brown sugar

3 tbsp crystallized ginger, finely chopped

pinch of ground ginger

big pinch of cinnamon

pinch of cardamom

dash of salt

1/4 tsp baking soda

1/4 tsp baking powder

Wet ingredients:

2 eggs

3/4 cup 2% milk

1 tbsp butter

1 medium carrot, grated

Benefits:

Ginger * Aids in digestion, soothing to the stomach, and high in antioxidants!

Carrots * a prime source of vitamin A and antioxidants

Calories 193.3
Total Fat 3.6 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.0 g
Cholesterol 55.0 mg
Sodium 50.3 mg
Potassium 75.3 mg
Total Carbohydrate 37.9 g
Dietary Fiber 4.3 g
Sugars 13.9 g
Protein 5.4 g
Vitamin A 24.1 %
Vitamin B-12 2.1 %
Vitamin B-6 0.9 %
Vitamin C 1.0 %
Vitamin D 4.0 %
Vitamin E 0.7 %
Calcium 4.4 %
Copper 1.3 %
Folate 1.5 %
Iron 2.1 %
Magnesium 0.9 %
Manganese 1.7 %
Niacin 0.0 %
Pantothenic Acid 1.6 %
Phosphorus 2.5 %
Riboflavin 3.7 %
Selenium 5.8 %
Thiamin 0.5 %
Zinc 0.9 %

Veggies in my bread…

I had Plyoburn bright and early this morning! Since it is an hour of cardio and weights, I eat my carbs before the workout and my protein immediately afterwords. This zucchini bread (and all of my muffins) are the perfect pre-workout breakfast. Then, right after class, I get a whey protein smoothie with fruit to replenish the glycogen stores quickly.

I am looking forward to having this in vanilla greek yogurt with cashew butter tomorrow morning!

Vegan Zucchini-Carrot Bread

Recipe: Makes 8 servings

Place all the wet and dry ingredients in separate bowls. Stir. Pour the wet ingredients over the dry and stir with as few swoops of a spatula as possible. Grease a pan with 1 tsp butter. Bake at 360 for 60-70 minutes.

Wet ingredients:

1 cup shredded carrot

1 cup shredded zucchini

2/3 cup apple juice

1/2 cup vanilla almond milk

1 egg (or some mashed banana to veganize)

Dry ingredients:

1 3/4 cups whole wheat flour

1/2 cup rolled oats

1/2 cup brown sugar (this is a MINIMUM, do not use any less! Use more if desired!)

1/2 cup toasted shredded coconut

1 tsp baking powder

dash of salt

few shakes pumpkin pie spice

Benefits:

1 slice of this bread has 5.5 grams of fiber  and 6 grams of protein! It also has 40% of your daily needed vitamin A, 5% vitamin E, 5% copper, 4% folate, 28% manganese, 8% phosphorous, 7% thiamin, and more!

Blessings

Its 2 in the morning and I am having trouble writing a post. From 9 pm until 30 minutes ago, I was part of something truly incredible and undoubtedly historical. I rode over to the university theater for a documentary called the Road to Fallujah. It is about the life of the Iraqi people since the American occupation began several years ago. After the documentary, for the first time ever, the other students and I were connected via videocam to a room full of professors and students at the University of Baghdad in Iraq. We spoke from 11pm to 1:30am. We took turns asking questions and answering questions. Their students and leaders spoke Arabic and English and a few of our students spoke Arabic, but mostly English. Each side had translators. The topics ranged from world peace, to the American view of Muslims and the religion of Islam, to the Muslim female’s university experience, to the soccer teams in this summer’s world cup. I won’t go into more detail here, but if anyone wants more information, to see the video, or anything else, please send me an email or comment. Anyway, the point of telling you this is that one of the minor things to come from the experience was the reminder that we are lucky to eat every single day. The ability to pick and choose what we want to eat is a luxury. We are truly lucky.

This lunch is a quick and delicious twist on an old standby. I present to you…

Curried Chicken Salad Pita

Recipe: Serves 1

  • 1 carrot
  • handful grapes
  • 1 chicken breast
  • 1-2 tbsp mayo
  • pinch cinnamon
  • 1/2 tsp cumin
  • 1 tsp curry powder
  • 1 tbsp raisins, optional
  • salt to taste
  • 1 whole wheat pita
  • lettuce

Grate a carrot until you have a small handful of carrot shreds. Slices a few grapes in half.

Cook a small chicken breast in a pan for a few minutes on each side, until thoroughly white. Remove from heat and cut it into small cubes.

In a bowl, add the chicken cubes, carrot slivers, grapes,  and 1-2 tablespoons of mayo.

Add a pinch of cinnamon, a 1/2 tsp cumin, and almost 1 tsp yellow curry powder. Sprinkle on salt and mix well.

Warm a whole wheat pita pocket in the microwave and cut it down the middle, forming two pockets. Add a layer of lettuce to each pocket.

Stuff each pocket with the curried chicken salad and enjoy!

Benefits

Curry powder * reduces inflammation, contains antioxidants that fight cancer, and can help improve memory!

Chicken * a lean source of protein and B vitamins, which are key for metabolism

Is there anybody out there?

This lunch took about 5 minutes to make! It’s a tangy Thai Beef wrap, and if you don’t have all the ingredients, its not a big deal. Also, all you veggies out there can sub the beef for seitan or gilled tofu, no probs.

Recipe: Serves 1

For the sauce – In a bowl, mix together about a tablespoon of ketchup, a tablespoon of tamari sauce (or soy, if you prefer), a squeeze of lime, a pinch of red pepper flakes and cumin, and a sprinkle of chopped garlic and fresh grated ginger. (One of my roomies threw away my ginger root because she thought it looked like a gnarled creepy thing, so I had to use a spoonful of mango-ginger chutney instead. Worked.)

Peel and slice a third of a cucumber, carrot, and red bell paper into thin long strips.

Lay out a warm whole wheat tortilla and spread some of the sauce on it. Use the rest to coat the veggies. Place a couple slices of roast beef (or any left over beef that you have on hand) on the tortilla, top with veggies, and roll up!

Benefits:

Tamari * Contains antioxidants and tryptophan. Fermented soy products are debated over, some say they are bad for health because of the high salt content. In my opinion, if your diet is mainly based on whole, healthy foods, a little tamari or soy sauce isnt gonna hurtcha. Other believe that fermented soy has many positive, anti aging effects on the body.

Ginger * Soothes the stomach and aids in digestion!

Lean beef * Prime source of iron and B vitamins, and protein of course.

Red bell pepper * The bright color is an indication of its high concentration of vitamins. It has tons of vitamin A, carotenoids, and vitamin C. Of green, red, and yellow bell peppers, red ones are technically the most nutrient dense.

Ahhh sushi sushii

Lunch was homemade sushi! Wild rice rolled with wild salmon, avocado, cucumber, carrots, and spicy sauce.

Recipe: Serves 1

Lay out a dried Nori sheet and lightly damp with water (I used my hand…). About half an inch from the edge, put a line of wild or brown rice. If you want all the ingredients to be together, put the rest on top of the rice, if you want them to be spaced out among the “swirls” of Nori, then you can space them out so they will have their own layer. I put on top of my rice

shaved carrot

thinly sliced cucumber

raw high end salmon slivers

slivers of avocado

a drizzle of spicy sauce (purchased at Whole Foods)

Then just roll it up! To seal it you can use water, tamari or soy sauce, or more spicy sauce.

Benefits:

Wild rice * Wild rice has even more protein and fiber and nutrients than brown rice and especially white rice!

Salmon * A fantastic source of omega-3s! Anti-inflammatory and good for your HDL levels. Also a good source of protein.

Cucumber * Vitamins and water for an added fullness factor.

Carrot * A prime source of vitamin A and beta carotene.

Avocado * Delicious and chock full of the healthy fats! Gotta love the MUFAS. Also a great source of potassium (even better than bananas!)

Nori * Seaweeds are one of the most concentrated sources of vitamins and minerals and there is also lots of evidence to support that they raise your metabolism!