January 22nd, 2014
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It’s frigid outside, again, although nowhere near as cold as it was a week ago. In the pool room of the Y, the sun is making the water sparkle, when it’s able to peek out from the whirling dervishes of snow kicked up by the intense Northerly winds. The snow devils block the two story high windows, but even on this deeply cold day, the warmth in the pool is welcome. I slip in to the water and feel the shock of the cold over my entire body, shivering a little as I push off from the wall.
I’m sore this morning, as our Body Pump class has started a new release, changing the sequences and challenging our muscles all over again. This happens every six weeks, and I equally anticipate it, and dread it. And I love it. And hate it. Change is hard, and this physical change that I’ve been putting myself through for the last 14 months has forced me out of my comfort zone more times than I ever expected. Some mornings, just stretching, and rolling out of bed elicits groans and tender first steps. Going up and down stairs can hurt for the first treads after a good leg workout, and those first strokes in the pool, like today, felt tough, but freeing. Swimming takes the hurt out of muscles torn and battered, challenged through lifting, forced into re-building and growth. But the first 100 yards or so can almost bring tears to my eyes as the soreness abates, the tendons and ligaments stretch and recover. I swim to make it better, then, the next day I lift the bar, clip on the plates and tear myself up all over again.
I’ve always been active, but in previous years, most of that activity was in warmer months, saving my nordic ski habit for Winter. As much as I love the skinny skis, it wasn’t enough, and I knew I needed more; more weight training as I age to help ward off osteoporosis and keep good skeletal health. More cardio to keep my lungs healthy, in a family with history of asthma. And more movement to keep me from languishing through a Winter, sinking in to a soft chair, one eye on the calendar, waiting for Spring, for my bike to come down from the rafters in the garage so I can spin the tires once more. Starting was difficult, keeping at it to make it a habit was even more difficult, but one day I awoke and felt excitement at the thought of another Body Pump class, in realizing it was a swim day and anticipating how good I would feel when it was all over. The rewards were reinforced even further when clothing began to loosen, my shoulders strengthened and those bike rides didn’t feel so strenuous any longer. In 14 months, I haven’t lost a single pound, but everything looks different, and pants that were snug before I started can now be pulled over my hips without even being unbuttoned.
I love this article … stop a moment and go read it, as I think you’ll find it fascinating, too. I was a skeptic, and at one point would have scoffed at the information, but now, I’m a believer, and a convert and gladly head to the YMCA six days a week for one more Body Pump class, or to slip through the water, admiring the sparkling sunbeams on the pool floor as I swim. All the aches, the hurt and fatigue, the sore muscles and mind-numbing but uplifting after-burn combines to motivate me every day, to be better, and stronger.
Soups and hearty warm stews are a constant these days. Nowhere in your kitchen repertoire can you find a dish that is so versatile and so accepting of the varied means to an end. Minestrone is designed to take in the leftovers lurking in the fridge, the odds and ends of vegetables that don’t have a place otherwise, to steep together, to create something that fills you up after a cold day has taken the last of your coping skills away, or a good workout has drained your energy. I love that a good soup or stew tastes better in subsequent days, that the flavors meld and deepen, almost, like continual exercise does with our bodies, becoming something else altogether.
Perfect Minestrone
1 large onion, diced
3 carrots, peeled and diced
3 celery stalks, with leaves, diced
4 cloves garlic, minced (adjust to taste, I am a garlic lover)
2 small zucchini, peeled and diced
1/2# fresh green beans, cut to 1/2″ pieces
1 bunch fresh kale, rough stems removed and chopped (sub chard, collards, or spinach)
1 32-oz container Pomi* Tomatoes (use equivalent of your choice)
1/4 c. quinoa (optional, but I like the heft and nutrition it adds)
1/4 c. fresh chopped parsley and oregano (basil and thyme are also good)
Parm-Reggiano shavings
In a large stockpot, heat a small amount of oil and add the onions. Cook over medium heat, stirring occasionally, for about 5 minutes, or until the onions are opaque. Add the carrots, celery and green beans and cook, stirring, until the vegetables begin to brown a little, maybe 10-15 minutes. Moderate the heat to prevent them from scorching.
Add the garlic and a pinch of kosher salt. Stir to incorporate and cook for a few minutes until it’s wonderfully fragrant. Add the zucchini and the tomatoes and a quart of broth or water. Bring to a simmer and cook until the vegetables are tender enough to pierce with a fork, but not completely soft.
Add the kale, the pasta and the quinoa, if using. Depending on what pasta shape you use, cook until the pasta is al dente. Taste the soup and season with salt and pepper. Make sure the pasta is cooked, but also remember that it will continue to absorb liquid as the soup sits.
Ladle soup into bowls and top with a sprinkling of the fresh herbs and some shavings of cheese. Serve with a good bread, if desired.
*- Pomi Tomatoes are a packaged brand of tomatoes available in most grocers. The container is aseptic, with no BPA and the taste is phenomenal, fresh and clean. It’s one of my favorite brands of canned tomatoes on the market.
NOTE: The original version of this recipe called for pasta, as most Minestrone soups do. I subbed in quinoa for a GF option but you can use any small pasta shape of your choice if you wish. The photo shows Orzo pasta.
KATE’S NOTES: A good Minestrone is designed to use up vegetable odds and ends. While these make for a delicious soup, use whatever you have available to make your Minestrone unique, and to use up what’s in your refrigerator.
February 10th, 2012
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There is something so perfect about a pot of soup, one that steams and seems to sing from the stovetop, humming it’s warmth throughout my kitchen, through my skin and right in to my bones. I feel the need for soup, sometimes as deep as the roots of my hair and permeating outward, and as any good Midwestern girl knows, when the cold winds scour you down and the light is so flat and gray and weak that it makes you weary and drawn, then soup, in all it’s aromatic glory and flavor, can be a shot of lifeblood that runs through you, chasing the chill away.
Soup has but a few simple secrets to making it shine, such as taking some time to caramelize the vegetables to form a flavor base, a good broth or stock to add more depth and a shot of love, really, to not rush the process. But good soup really starts from need. Or craving and desire.
I used to not be all that good at making soup, mostly because I just didn’t understand why a recipe that looked so simple could often turn out so darn wrong. I wanted depth, a rich flavor that penetrated the spoon and it’s contents, making it something so much more than broth and vegetables. All I really needed was a bit of patience, a lot of practice and tad more salt. Don’t be afraid of a shake of salt over that simmering pot, as it is the one ingredient that can transform a simple pot of soup to one that shimmers it’s warmth right down to your toes.
This Minestrone soup, as all Minestrone soups go, really has no clear outline, no real etymology. It creates itself for the most part, out of what you have on hand, and what you like in your soup. Or, like me on this particular cold January night, it leapt from under my hands out of sheer need. I couldn’t get warm, couldn’t shake a chill that had settled in my core like a wicked internal frost. Somehow, this chill and it’s accompanying rattle in my brain sounded like it was saying, over and over “Make Minestrone!” and I moved, on automatic it seemed, from fridge to stove to cupboard, seeking and searching ingredients. There were the green beans languishing in the drawer and in dire straits, there was Pomi tomatoes (my favorite packaged tomato- so amazingly fresh and flavorful) and there were thick, deeply orange carrots, fat tear-jerking onions, a partial box of orzo, a few zucchini beginning to look slightly sorry for themselves, just enough kale, a bounty of fresh oregano and parsley. And while the fragrance filled the house, and the soup simmered it’s coherent and rhythmic blup-blup-blup on the stove, a quick search for dunking material in the freezer yielded a container of croutons, spiked with herbs and olive oil, that I’d made from a loaf of stale semolina bread. Did I mention another key ingredient to perfect soup just might be a touch of serendipity?
Minestrone requires little of the hard and fast rules; you add what you’ve got, really. What is in season, what is available, what it is you like. It needs a good tomato-y base, without a doubt. But beyond that, it lives for your interpretation. Thick or thin, meat or not, one, two or three vegetables or a whole produce aisle of them, pasta, legumes or rice- it’s all up to you. This version that served to warm my very cold, rattling bones on that damp, chilly night made light of too many singular remnants from the fridge; bits and pieces of plans that maybe fell through or were forgotten, or the one too many of any vegetable that hadn’t been used up yet. It had oceans of freshly chopped oregano and parsley tossed casually over it all, with thick shavings of sharp parm-reggiano. It was like planning a party at the last moment, not so confident of how it will all turn out and right in the middle of it, you realize that everyone in attendance has created an impeccable presence that elevates the whole of it to something utterly sublime. Well, that was my Minestrone that night; a delicious party in a stockpot, gathered with fingers crossed. My intensely perfect Minestrone.
Rounding it all out were the crunchy croutons, oiled, herbed and perfect for soaking up the broth. Beyond that, my perfect soup needed little else but a spoon, a quiet table with two smiling handsome faces, because no day in my life is complete without it ending right there, with them. The darkness settles, chasing out the light with violet and gold tones. The first spoonful I lift easily helps me cross the threshold from day to night, pushing the cold away, warmly coursing through me. There is a sigh, with half-closed eyes, a look and a feel that says “Perfect. This is just what I need.”
Kate’s Minestrone
1 large onion, diced
3 carrots, peeled and diced
3 celery stalks, with leaves, diced
4 cloves garlic, minced (adjust to taste, I am a garlic lover)
2 small zucchini, peeled and diced
1/2# fresh green beans, cut to 1/2″ pieces
1 bunch fresh kale, rough stems removed and chopped (sub chard, collards, or spinach)
1 32-oz pkg Pomi Tomatoes (use equivalent of your choice)
1/2 c. Orzo pasta (use small pasta of choice)
1/4 c. bulgur (optional, but I like the heft and nutrition it adds)
1/4 c. fresh chopped parsley and oregano (basil and thyme are also good)
Parm-Reggiano shavings
In a large stockpot, heat a small amount of oil and add the onions. Cook over medium heat, stirring occasionally, for about 5 minutes, or until the onions are opaque. Add the carrots, celery and green beans and cook, stirring, until the vegetables begin to brown a little, maybe 10-15 minutes. Moderate the heat to prevent them from scorching.
Add the garlic and a pinch of kosher salt. Stir to incorporate and cook for a few minutes until it’s wonderfully fragrant. Add the zucchini and the tomatoes and a quart of broth or water. Bring to a simmer and cook until the vegetables are tender enough to pierce with a fork, but not completely soft.
Add the kale, the pasta and the bulgur, if using. Depending on what pasta shape you use, cook until the pasta is al dente. Taste the soup and season with salt and pepper. Make sure the pasta is cooked, but also remember that it will continue to absorb liquid as the soup sits.
Ladle soup into bowls and top with a sprinkling of the fresh herbs and some shavings of cheese. Serve with a good bread, if desired.
RECIPE NOTES: This soup is wide open to interpretation, and can be modified in a multitude of different ways. Brown some good sausage and use the fat rendered to cook the vegetables for an added punch of flavor. This was a favorite way to make this soup back in my meat eating days.
Legumes can be added to this as well, and most Minestrone soups have them. Use a good quality white bean, such as Great Northern or Cannellini. Chickpeas would also be a good option.
As is the case with most soups, it develops a lot of flavor as it sits overnight in the fridge, but it will also absorb a lot of liquid in to the pasta and the bulgur (if you use the bulgur). Adding a little water to the soup before reheating will help loosen it.
Linking up to Soupapalooza 2012!!
“Come join SoupaPalooza at TidyMom and Dine and Dish; sponsored by KitchenAid, Red Star Yeast and Le Creuset”
December 8th, 2010
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The primary reason for the type of cooking I do is my health. Our health. This has been at the front of my mind since Griffin began eating solid foods as a baby. Before he was even born I knew I wanted to be able to feed him in a healthy manner, with fresh scratch-made foods and a lot of variety. It felt at times like a monumental task, being entrusted to feeding. teaching and educating this blank palate he had, and giving him the tools to grow strong and vital from the inside out.
I made the majority of his baby foods from scratch, from the foods I was eating. Granted, this was only 15 years ago, but I came across an incredible amount of ignorance over it, people who told me he would suffer from malnutrition because of the foods I fed him. I was appalled at the ignorance. Here I was, cooking carrots, beans and squash, pureeing them smooth and using them for his meals and I was accused of not feeding him properly. What about that was wrong?
Now flash forward to the presence; this type of cooking for your baby is the gold standard. Scratch foods are the goal, and one’s health through the foods they eat is the #1 topic on most anyone’s mind. Obesity and diet related diseases are out of control. If ever there was a time to take control of one’s health by what we put in our mouths, now would be it. And so what moves through my kitchen has to pass a certain level of scrutiny; is it a whole food? without trans fats? no MSG? low in sodium? what are the health properties? and probably most importantly, how can I do all of this and maintain our food budget?
One aspect of cooking that I try to utilize as much as possible is to fill each meal with multiple items that all contribute to healthier eating. I use a lot of legumes when I can, fresh vegetables wherever possible and load up a pot of soup with everything imaginable.
This Hearty Minestrone is a perfect example of the type of soup we love in this house; rich and delicious, chock full of good things.
Canned tomato products make a regular appearance in my winter repertoire, my bubbling pots of chili, soups of all kinds, warming roasts and numerous pasta dishes. The presence of heart-healthy lycopene is very high in tomatoes, and has found to be much more readily absorbed from canned products than in fresh ones, and you know, finding a good tomato in Minnesota during the winter months is a laughable matter. Being able to pull out a can of tomato product to add the all-important element of health to our diet makes dinnertime a bit easier. On the plus side, using Hunts tomato products insures top quality standards, as the tomatoes are Flash steamed, preserving the full flavor of tomatoes for home use year round.
ConAgra Foods recently presented effective evidence for the benefits of lycopene in the American diet, stating that the health advantages of tomato products, in addition to the lycopene, include significant levels of Vitamin C, fiber and potassium, more than twice the potassium of notable sources such as bananas, potatoes or orange juice. In conjunction with research done at the University of California-Davis, participants in a six-week study who experience high blood pressure found a marked decrease in numbers when they consumed twice daily amounts of canned tomatoes. (Source: Tomatoes: The Everyday Superfood for Heart Health)
But back to that Minestrone, shall we?
Hearty Minestrone
Adapted from Tyler Florence, Real Kitchen cookbook
2 quarts chicken stock
4 garlic cloves, crushed
1/2 # small rigatoni, or other hearty shape of pasta
Extra-virgin olive oil
8 fresh sage leaves
1 sprig fresh rosemary
2-3 sprigs fresh thyme
3/4 pound loose Italian pork sausage (sweet, or hot- both work well)
3 medium carrots, roughly chopped
2 celery ribs, roughly chopped
1 onion, roughly chopped
1 (28-ounce) can whole tomatoes (I like to use the Hunts brand with basil added.)
1 bay leaf
1-2 15-oz cans cannelloni or Great Northern beans, drained and rinsed
1 10-oz package frozen green beans, preferable the steam-in-the-packet kind
1/2 bunch fresh parsley leaves, finely minced
-Combine the stock, crushed garlic, rosemary, sage and thyme in a big saucepan and simmer for about 15 minutes to give the stock a nice, garlicky herbed taste. Keep warm.
-Bring a pot of salted water to boil for the rigatoni.
-Pour 1/4 cup olive oil in a large stockpot. Add the sausage and cook, breaking up the sausage with the side of a big spoon until well browned.
-Add the carrot, onion and celery to the saucepan and cook for about 5 minutes, until the vegetables are softened but not browned.
-Stir in the crushed tomatoes, bay leaf, cannelloni beans, green beans and chicken stock. Bring to a simmer and cook, stirring occasionally. The soup will develop more flavor the longer it simmers. Cook over a very low flame for up to two hours, or for as little as 30 minutes, depending on how much time you have. Remove the herb stems before serving.
-Cook the rigatoni according to package directions. Drain and rinse with cold water to stop the cooking.
-To serve soup, place a small amount of cooked pasta in the bottom of a soup bowl and ladle the hot soup over the top. Sprinkle with the parsley, and shredded parmesan cheese, if desired.
KATE’S NOTES:
I like to keep the pasta separate from the actual soup when I make Minestrone due to the pasta’s amazing ability to absorb a phenomenal amount of liquid. It is, however, entirely up to you and I certainly can’t deny the added flavor of cooking the pasta in the incredibly flavorful broth that this recipe makes. For an extra delicious added flavor, top slices of good crusty bread with shredded parmesan cheese and broil until browned and toasty, then float them on the soup.
Disclaimer:
I was compensated financially for this post in cooperation with The Motherhood.com We Heart Tomatoes campaign, ConAgra Foods and Hunts Tomatoes. Sources included information supplied by ConAgra Foods. All other information in this post was my own opinion.
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