One of my all-time, favorite cookbooks is “Healthy Life Kitchen” by Marilu Henner. We use it year round, but it is particularly appropriate for Lent. The book contains 3 chicken recipes, but all the rest are either meatless or fish. I thought I would share a few of our favorites.
JAC’s Carrot Soup
-2 cups vegetable broth (we use Imagine brand no-chicken broth)
-6 medium carrots, washed and shreaded
-3 medium potatoes, peeled and shredded
-1 medium onion, chopped
-1/2 teaspoon salt
-1 teaspoon ground pepper
-1/2 tablespoon Italian seasoning
-1/4 teaspoon nutmeg
-1/2 cup soy milk
-1/4 cup rice milk
-1/2 stick soy margarine, softened
Combine 2 cups of water, the broth, carrots, potatoes, onion, salt, and pepper in a large pot and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes, or until carrots and potatoes are tender.
Remove the pot from heat. Transfer the mixture to a blender, 1 to 2 cups at a time, and place the lid on the blender, leaving the top slightly ajar to allow steam to escape (very important tip!). Carefully blend the mixture at low speed until smooth.
Return the blended mixture to the pot and place on high heat. Add Italian seasoning and nutmeg and bring mixture to a boil. Stir in milks and margarine until blended and heat thoroughly.
Ladle the soup into individual serving bowls and serve hot.
My notes: I shread all the veggies in the food processor so it makes it really fast. I also have a small hand blender where I can blend soups right in the pot. It was one of the best kitchen tools I have ever bought.
Cilantro Corn Chowder
-1 tablespoon olive oil
-1 1/2 cups red onion, chopped
-1 cup diced carrot
-1 1/2 cups diced yellow bell pepper
-1 1/2 cups diced red bell pepper
-4 cups potatoes, peeled and cubed
-2 tablespoons vegetable soup concentrate (I like Organic Gourmet brand)
-3 cups frozen or fresh corn kernels
-3 tablespoons fresh cilantro
-2 tablespoons chopped chives (We have never used these)
-salt and pepper to taste
-1 avocado, sliced (optional)
Put olive oil in a large soup pot. Add onion, carrot, and the bell peppers and saute until the vegetables soften, 4 to 6 minutes. Add potatoes and mix well into the vegetable mixture. Saute an additional 7 to 8 minutes. Add 7 1/2 cups water and bring to a boil. Cover and simmer over medium-low heat for 15 minutes.
Remove 1/2 cup of broth and dissolve soup concentrate into it. Add this to soup and mix well. Cook soup and additional 3 minutes, stirring continuously. Remove 1/3 of the soup with lots of vegetables in it and set aside. Blend remaining 2/3 of the soup until smooth in a blender or food processor. Stir in reserved soup, corn, cilantro, and chives. (If you want to thicken the soup up just a bit more, blend a few more of the whole vegetables from soup with 1 cup of corn.)
Bring soup to a low boil, stirring frequently, and simmer for 10 minutes on low heat, continuing to stir so that the soup doesn’t stick to bottom. Season to taste.
Serve with sliced avocado on top if desired.
There are several more soups in here that we just love. The soups alone are worth the cost of the book (especially if you buy it used!)
Our favorite fish recipe in the book follows.
Spicy Grilled Salmon
-1/2 teaspoon salt
-1/2 teaspoon cracked pepper
-1/2 teaspoon garlic powder
-1/4 teaspoon cayenne pepper
-1/4 teaspoon paprika
-4 salmon fillets
-1/2 teaspoon olive oil
Mix all dry seasonings together. Rub salmon with olive oil and then coat with dry seasonings. Grill on very hot grill for 5 minutes on each side.
My notes: We don’t grill it. I put it in a very hot over (45 degress F) for 18 minutes on one side and 5 – 10 minutes on the other depending on the thickness. We usually get large fillets, one for the family, from Costco. Also my husband likes fish a bit more dry than most.
Here are some links to my previous blog posts that have good recipes for Lent: (Sorry about the links, I can’t figure out how to do fancy one word links on the Mac yet!)
Chickenless chicken Salad
Spinach Things & Pizza (just disregard the birthday cake for Lent!)