Chilled Green Soup

Chilled Green SoupI probably have a bowl of soup 4-5 days a week in winter. That’s how much I like a hearty flavoursome soup, but having a soup in hot summer is a bit of challenge. I made this cold soup with leftover veggies in the fridge. It’s a great way of using up the leftover, especially all the tough stems of celery, broccoli, coriander, spring onion, leek, etc. Do not waste those bottom bits because there is so much goodness in them and they actually taste awesome. You can make a chilled soup like this or use for making your own vegetable stock.

Okay, I added some spices for a kick, but leave them out if you want. You can also strain the soup after pureeing for a smooth silky soup, but I actually like a bit of texture and fibre in my soup, so I skipped that step. If you are into a creamy rich soup, add more dairy like milk and creme. I just topped with a pinch of saffron here, but for a more crunch and flavour, you can add some roasted nuts or roasted pancetta. Enjoy x

Chilled Green Soup2Ingredients

1 chopped onion
1 cup of broccoli
1 cup of celery
1 cup of zucchini
a handful of coriander stem
3 cloves of garlic
1/2 teaspoon of turmeric
1/2 teaspoon of cayenne pepper
a pinch of saffron
1 teaspoon of coconut oil
stock or watersalt and pepper to taste

Cook chopped vegetables with coconut oil in a large pot until cooked. Season and add turmeric powder and cayenne pepper as they cook. Add stock or water, bring it up to boil and simmer for 10 minutes. Turn off the heat and let it cool slightly. Puree the soup with a stick blender. Pour into soup bowls and sprinkle saffron. Chill the soup in the fridge for an hour or more. Top with a dollop of creme before serve if you wish.

“Flavoursome” Soy Sauce

We all use soy sauce as a staple condiment when we stir-fry, make an Asian salad dressing, use as a seasoning, and flavour a soup, etc. I remember my grandma and aunties used to make all condiments at home from soy sauce to Deonjang. It seriously doesn’t smell good in the house because of the fermentation process happening in them, but you cannot compare the home-made soy sauce to store-bought ones. Its complexity, flavour, earthiness, saltiness, caramel-like.. You wouldn’t believe how good a soy sauce can be. I unfortunately buy a bottle of soy sauce from the shop now since I cannot bring it all the way from Korea. However, there is a trick you can do at home. A little magic that turns a boring soy sauce into a beautiful “flavoursome” soy sauce.

So What is soy sauce? It is made from fermented soy beans mixed with some type of roasted grain (wheat, barley, or rice are common), injected with a special yeast mold, and liberally flavored with salt. After being left to age for several months, the mixture is strained and bottled. Not all soy sauce is same. Depending on methods and process of fermentation and ingredients (water, salt, soy beans), the flavour can vary. Traditionally Korean households used to brew their own soy sauce and some still do, but people tend to get a bottled one from the shops as a faster and less expensive choice.

From its fermentation process, soy sauce is rich in antioxidants, isoflavones, protein, and even a small amount of fiber. It also provides digestive tract benefits. One tablespoon of soy sauce has roughly 11 calories, 2 grams of protein, 1 gram of carbohydrates, and 1006 mg of sodium. It is better to look for traditionally made ones for health benefits. So go to natural food stores and find “certified organic”, “additive-free” varieties. If you have a wheat sensitivity, you can choose to buy “tamari” which is a soy sauce without wheat in it. If you have blood pressure or cardiovascular health problems and need to watch out a sodium intake, go for a sodium reduced version.

Now onto this “flavoursome” soy sauce. Pour 100ml of soy sauce, 50ml of cooking wine and 100ml of water into a pot. Add flavour agents – fruits and vegetables such as onions, garlic, spring onions, leeks, chillies, apples, pears, bay leaves, peppercorns. Just like when you make a stock at home, bring it up to boil and simmer for 30 minutes. Let it cool, strain the sauce and transfer to a bottle. Keep it in the fridge and use when you need. I made a bottle yesterday and tried on my tofu – delicious! I recommend making your soy sauce more interesting at home like this. You will taste the difference, pack of flavour 🙂

Spicy Rice CakesKorean Spicy Rice Cakes

Ingredients

1 cup of rice cakes
1 cup of shredded green cabbage
1 green onion
1 carrot
1/2 cup spring onion
a cup of water
1 table spoon of Gochujang (Korean chilli paste)
1 table spoon of chilli flakes
1 table spoon of white wine vinegar
1 table spoon of honey
1 table spoon of “flavoursome” soy sauce
1 teaspoon of sesame oil
1 teaspoon of sesame seeds
salt and pepper to taste

Soak rice cakes in water for 30 minutes to soften. Clean and chop all vegetables so they are ready to go. In a little bowl, make the spicy sauce by mixing Gochujang, chilli flakes, vinegar, honey and soy sauce. Stir-fry vegetables in a hot pan and cook about half-way through, then add rice cakes, a cup of water and spicy sauce. Stir well to combine and simmer for 10-15 minutes until all ingredients are cooked and the sauce is thickened. Add salt and pepper to taste. Drizzle sesame oil and sprinkle sesame seeds on top before serve.

Pumpkin Baby Cakes with Sage

Pumpkin cake

Looking for a light lunch or healthy snack or finger foods in your party? Easy to prepare and make? Freezer friendly food? Delicious? Yes to all! These little pumpkin baby cakes are awesome.

It is definitely a budget meal. You already have a piece of pumpkin and eggs in your fridge, and other ingredients in your pantry. Quick and easy! Mix all up, shape into patties and cook in a pan. It takes no time. Leftovers can be kept in freezer for months. Just take them out and heat them in the oven before serve. Pumpkin and sage are a match made in heaven. You can put sage leaves on patties while cooking in a pan like me or fry sage leaves separate for more crispy intense flavour. Yum!

Ingredients

1 cup of grated pumpkin
1 cup of buckwheat flour
2 eggs beaten
1 teaspoon of nutritional yeast
1 teaspoon of minced garlic
1 teaspoon of cumin
1 bunch of sage
a teaspoon of coconut oil
salt and pepper to taste

Place all ingredients in a mixing bowl and fold to combine until they come together as a dough. Take a small amount and roll into a patty shape. Heat a pan over medium heat and add a drizzle of coconut oil. Cook patties with sage leaves for 4-5 minutes each side until golden. Serve with salads.

 

Raw Rainbow Salad and Irish Soda Bread

Bread-making classDaniel and I went to “Less is More” festival in Peppermint Grove yesterday to attend a bread-making class. I was pretty excited about that because I make my own bread at home, but never really learned how to do properly. The lady explained about types of yeast, other ingredients for bread-making, history of the bread, how to make a loaf of bread using a bread maker and a recipe for Irish soda bread. Surprisingly class was so full although it was early Saturday morning. Beautiful smell of the bread from the oven made us so hungry. We went down to Kakulas Sister’s in Fremantle after the class to get some flour, beans, nuts and grains since I was running low on those in my pantry. I love that little place, full of exotic stuff that you cannot find at the supermarkets. I had to try out the printed recipe I got from her. So here it is. Irish soda bread!

Rainbow SaladIrish Soda Bread

100g country grain flour
100g plain flour
1 teaspoon of salt
1 teaspoon of brown sugar
1 teaspoon of white wine vinegar
1 teaspoon of baking soda
half cup of milk
half cup of olive oil

Mix all dry ingredients in a mixing bowl. Stir well making sure there is no lumps. Then add wet ingredients into the bowl. Baking soda and vinegar will do their thing and bubbles will appear. Then pour the mixture into a baking tin and put it in the preheated oven (200) for 20-30 minutes until all cooked through.

Rainbow Salad2Rainbow Salad

1 carrot
1/2 zucchini
1 cup of green beans
1 cup of shredded green cabbage
1/2 beetroot
a bunch of coriander
a teaspoon of sesame seeds

For dressing
a teaspoon of Dijon mustard
a teaspoon of tahini paste
a teaspoon of apple cider vinegar
a teaspoon of maple syrup
a teaspoon of basil oil
salt and pepper to taste

Wash all veggies and cut into strips. I used a peeler for a carrot and zucchini. For the dressing, mix tahini, mustard, apple cider vinegar, maple syrup, basil oil, salt and pepper. Combine with the salads just before serve.

Seaweed Salad

Seaweed Salad
I grew up with seaweed dishes in Korea. For example, Koreans eat a warm seaweed soup after giving a birth and on birthdays, a cool seaweed salad in Summer, dried ones for snacking, or just one of the side dishes in daily life. Western world is now starting to bring them to attention for better health. You can find them in a health food store or an Asian market. Most health food stores will either carry a variety of dried seaweeds in bulk or ready-to-use seaweed salad mixes that are kept hydrated and in salt in a plastic bag.

  • Nori is rich in iron, potassium, magnesium, vitamin A, C, B2, and of course, iodine. It’s also a good source of protein.  It’s available as raw or toasted thin sheets that you can wrap things in.
  • Wakame is another one you might have encountered since it’s most commonly used in miso soup that is also served in Japanese restaurants. Wakame is high in B vitamins and essential fatty acids, which means it’s very good for your skin.
  • Kombu, a brownish-green sea vegetable, is used to treat thyroid conditions and is very rich in minerals and folate.
  • Dulse has a beautiful deep rosy-purple color and is also commonly added to soups or, in a powder form, used as a thickening agent. It’s exceptionally high in iron, magnesium, beta carotene, and protein!
  • Arame is a mild tasting sea vegetable that can be added to salads and almost anything else you wish to try it with. The dark brownish strands are rich in calcium, iron, zinc, manganese, folate, and vitamins A, and K.
  • Irish moss is most commonly used to thicken foods, especially desserts. It’s yellowish brown and is rich in vitamin A, minerals and protein but especially rich in sulfur, which means it’s good for decalcification!

So why seaweeds rock? Nori, wakame, kombu, dulse, arame, Irish moss…all plants of the sea are multicellular algae.  Some are green, others are brown, or red, or even translucent. What they all have in common, besides growing in seawater, is that they’re all very nutritious, that is, very high in iodine (excellent for thyroid health), minerals, protein, and lignans, the plant compounds with cancer-protective properties.

  • Great for digestive health: it can strengthen gut mucus (which protects the gut wall), slow down digestion (so you feel fuller for longer) and make food release its energy more slowly (ie, it is low-GI, and therefore good). It’s also high in fibre.
  • High in nutrients, low in calories
  • May improve heart health: Seaweed provides heart-healthy fats called omega-3 fatty acids. The Dr. Oz Show website notes that a sheet of nori seaweed contains the same amount of omega-3 fatty acids as two avocados. This type of fat helps to raise healthy HDL cholesterol levels, while lowering harmful LDL cholesterol levels. Omega-3 fatty acids also help reduce inflammation in the body.
  • Has heavy-duty detox properties
  • May help regulate hormones

How do you use them? Flattened nori seaweed sheets are used to roll sushi. You can add them to a wrap or tuck them inside a sandwich or cut them into strips and toss into a salad or soup. Purchase dried brown or green kelp seaweed strips and add them to breads, pizzas, potatoes, pastas, casseroles, stews and soups. Or make seaweed chips by drizzling olive oil onto fresh seaweed pieces and baking until crisp.
Fish and seaweedIngredients
1 cup of dried seaweed (I use Korean brand)
1 sliced carrot
1 celery stick
sliced red onion
1/2 cucumber
1 table spoon of tamari
1 table spoon of apple cider vinegar
1 teaspoon of sesame oil
1 teaspoon of sesame seeds
salt and pepper to taste

I rehydrated a cup of seaweed in water for an hour. Drain and wash the seaweed and cut into bite sizes. Mix with other ingredients plus cooked rice noodles and served with a pan-fried fish on top. Delicious x