Chilled Carrot & Cauliflower Soup

Cauliflower is a Cruciferous vegetable that has it all: vitamins, fiber, and disease-fighting phytochemicals. Cauliflower besides being delicious, when paired with carrots in this all vegetable super-easy-to-prepare soup is divine. A great starter for any light summer meal this soup is also wonderful served hot in the fall and winter months.This recipe is Vegan, Gluten-free, Heart Healthy and Diabetic Friendly.

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Chilled Carrot & Cauliflower Soup

Yield: 5 Servings

I cauliflower head
6 medium carrots
2 cups water
5 tablespoons non-fat plain Greek yogurt
4 cloves of garlic
1 tablespoon key lime juice
1 tablespoon honey
1 tablespoon chili powder
1 teaspoon curry powder

Steam cut up cauliflower, carrots, and garlic in 2 cups of water. When cooked, add to water used to steam the veggies and all your seasonings. Blend soup at high speed till smooth. Chill and serve with a tablespoon of Greek yogurt.

© 2011 Aron David Bradley


Tropical Skewers w/ Coconut Basmati Pilaf

Summer is officially here and it’s time to fire up the grill and take advantage of the summer fruits and veggies. This recipe is really all about the marinade and pilaf. The skewers are open to be varied to suit your tastes and dietary preference. For instance, you can make these all fruit and veggies with things like zucchini, eggplant and mushrooms or with beef or even firm fleshed fish like halibut, swordfish or shark. Play around with the creative combinations. The papaya is also a meat tenderizer so marinate longer for beef and no longer than an hour for chicken, veggies and fish so it doesn’t acquire a mushy texture. This is heart healthy and gluten-free and a good diabetic option if you limit the fruit to one chunk per skewer.
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Tropical Skewers w/ Coconut Basmati Pilaf

Yield: 4-6 servings

8 oz. boneless skinless chicken breasts
1 medium white or yellow onion
1 red 1 green bell pepper
½ fresh pineapple
1 lime (garnish)
1 papaya diced (about 2 cups)
¾ cup seasoned rice vinegar
1 tablespoon sucralose, honey or sugar
1 teaspoon salt

Coconut Basmati Pilaf:
2 cups brown Basmati rice
4 cups water
1 -14 oz. can lite coconut milk
½ cup sliced shiitake mushrooms
1/3 cup sliced almonds
1/3 diced carrots
1 1/2 teaspoons salt
1 teaspoon curry powder
1 teaspoon chopped garlic
½ teaspoon cardamom
½ teaspoon chili flakes

Combine all pilaf ingredients in a non-stick rice steamer. When done leave covered an additional 15 minutes. Fluff and serve.
Prepare marinade in a blender or food processor and set aside. Cut all skewer fruit, veggies and chicken into 1 ½ inch chunks and arrange on bamboo skewers. Marinate one hour then grill or bake till chicken reaches 155 degrees in center. Serve with lime wedge garnish and rice pilaf.

© 2011 Aron David Bradley

Japanese Instant Pickle

In Japan almost every meal is accompanied by some sort of pickled vegetable usually either a salt pickle or this  instant pickle (ichiya-zuke). These are awesome because they don’t require days or weeks to make and can be enjoyed in as little as an hour. My variation has some heat but you may omit the sambal chili paste for a milder version. The types of vegetables you can pickle are limited only by your imagination but in my opinion the fresh garden veggies or kombu (sea kelp) work best.This is a great way to incorporate more veggies into you diet.

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Japanese Instant Pickle

Yield: 4 servings

1/2 daikon radish shaved
2 carrots shaved
1/2 English cucumber shaved
1 teaspoon sambal chili paste
1/3 cup seasoned rice vinegar
1 tablespoon sucralose or sugar
1/2 teaspoon salt

Using a potato peeler, shave the vegetables into thin strips. Add marinade ingredients and refrigerate 1-2 hour turning occasionally to submerse veggies. Serve.
Other veggie options: Napa cabbage, ginger, Japanese eggplant, green onions, mung bean sprouts.

© 2011 Aron David Bradley