Never let a good Parsnip go to waste: Pretty Parsnip Carrot Soup

Part of shopping on a budget--especially when trying to buy foods that are local and organic (eeek! so expensive) Is looking around the shop and seeing the state of things.  By this I mean that when I go to my local organic produce shop (That is Kensington's Essence of Life Organics) I follow a specific routine.  First I examine the parameter--I look and see what they have, where it is from and what the cheapest options are. My favorite place to start is usually a small bin over on the right where there is a usaully a small pile of "over ripe" produce that is often Very local, Very organic and compared to most other things VERY cheap.  Sometimes you find ancient ginger, half rotted exotic fruits and the such--This is where I usually find either my immediate snack of the day or my week's soup.  After this little adventure I then consider where I should be frugal and where I should splurge.  I usually am very happy to choose the cheapest options of potatoes, onions and some kind of leafy green and then continue to negotiate and over analyze all other prospective produce.

Last week I struck pure gold when I found three nicely sized organic Ontario parsnips mixed with a few bright orange carrots.  I looked past their pruned skin and bruised bodies and saw my dinner for that evening (and lunch the next day...and the next...and the next).

I put together one of my wintertime favorites:

Pretty Parsnip/Carrot Soup

Ingredients:

- 4 cups of washed and chopped Carrots

- 2 cups of washed and chopped Parsnips 

- 1 yellow cooking onion 

- 4 cloves of garlic minced

- 1/2 tsp chili flakes 

- 2 tsp sage

- 1 tsp thyme

- pinch of salt

- 2 pinches of black pepper

- 1 tsp paprika 

- 6-8 cups of Veggie Stock (in this case I used some frozen Veggie Stock made here)

- 2-4 tbsp butter

Suuuuuuuuper Soup:

1. Chop Carrots and Parsnips into little bite sized cubes--as shown from a birds eye view in the photo--they cook much faster this way!

2. On a Medium Heat in a Pot that can hold at least 8 cups of water,--Saute the onion and garlic in half of the butter.  Once the onions are soft add the carrots and parsnips and the rest of the butter.  Mix well so that the veggies are nicely coated with the butter/onion/garlic mixture and allow to SWEAT it out for several minutes.  Make sure to keep and eye and mix well so that the bottom does not burn.

3. add the spices--use more or less of your favorite ones--I find sage and the chili flakes to be the most important ones! (well..and the salt)  Allow the spices to mix well with the veggies.

4. Add the stock and turn heat to high to reach a boil

5. Allow the soup to boil for a minute or two and then reduce to simmer for at least 45 minutes.  At this time taste and add more salt or pepper if neccesary

6. If you have an Immersion blender then this is a good time to blend the soup...if not you may want to wait until it is cool so that you don't burn yourself...however I am often impatient and gamble with the whole burning situation...

And Wallah! a nice thick tasty soup! 

Moosh's Sweet and Crunchy Couscous and Kale Catastrophe

Even though it has been a little while since I've last posted, that doesn't mean that I have not been cooking away!  Lately I have been experimenting with Couscous which is a lovely grain that is high in fiber and mighty filling.  After several test runs with varying kinds of veggies and dried fruit I have decided on a very basic recipe that has tons of texture, nutrients and flavor.

Introducing... 

Sweet and Crunchy Couscous and Kale Catastrophe
This Recipe calls for:

- 1-2 cups of chopped kale
- 1-2 cups of chopped crimini mushrooms
- 1/2 yellow cooking onion
- 1/4 cup of sliced almonds
- 2 cloves of garlic minced
- 1/3 cup of whole wheat organic couscous
- a handful or two of raisins or craisins
- 1-3 tbs Olive Oil
- a splash Red wine or Balsamic vinaigrette
- 1 Cup of water


Directions:

1. In a Frying Pan with Burner on Medium, heat up a splash of olive oil. when heated slightly toast the almonds for 1-2 minutes.
2.  Add garlic, onions and allow to cook until tender for 1-3 minutes. Add mushrooms and a splash or either red wine or Balsamic vinaigrette.  Allow for all the liquid to dissolve--this should happen rather quickly. Next add the finely chopped Kale and allow to cook for another couple minutes. Turn on the heat and remove from element.
3. In a Medium-Large Pot add the couscous, water, raisins, and the stir fry and allow the water to reach a boil.  As soon as it reaches a boil turn the heat off and cover.  Allow couscous to sit for 5 minutes.  Remove the Lid and fluff with a fork.


I found this dish to be good both warm and at room temperature.  It is an easy dish to put in Tupperware and take for lunch since it is super filling!

Moosh's Crispy Veggies

Inspired by the fake fish sticks I decided to experiment with other ways to batter and bake my foods.  Looking around my kitchen the ingredients I used were:
- 3 cups of washed and trimmed string beans
- 1/2 eggplant cut into thinly sliced half moon shapes (left over from the Perfect Pizza)

Marinade: 
- 2 tbl Tamari
- 1tbl Rice vinegar
-2 garlic cloves minced
- 1 tsp sesame oil

batter:
-1/2 cup whole wheat flour
- 1/4-1/3 cup of water (You want your batter to be somewhat thick--but not too thick,..so slowly add the water to reach an  easily coat-able consistency--if you add too much water just add extra flour to compensate)

Breading:
- 1/4 cup of whole wheat bread crumbs
- 1/4 cup of rolled oats
- 2 tsp paprika
- 1tsp cayenne pepper (add more if you like things SPICY...i do not)
- 1 tsp salt
- 1 tsp pepper

Directions:
1. Mix the ingredients for the Marinate and then add to a bowl with the washed and cut veggies.

2. Preheat the oven to 350
3. After the veggies have marinating for as little as 30 minutes and as much as all day (if it is longer than an hour please refrigerate!!)  Set up your little station which will be placing a bowl with the batter next to the bowl with the breading next to the GREASED cookie sheet.

4. Coat each Veggie with the batter and then coat with the breading and then place the double coated veggie on the cookie sheet.

5. Repeat until you have done them all.  If you run out of either the batter or the breading--just add more ingredients.  
6. Make sure that the veggies each have their own room on the cookie sheet so they are not touching.

7. Place in oven and cook for approximately 30 minutes--until they are crispy...check on them and so see if they need any more time.
8. Allow to cool and enjoy!



I enjoyed my crispy veggies with some sauteed veggies and pasta.  They would also be really good as an appetizer or a party food with a dip.

Seedy Saturday (on a Sunday!) and Moosh Rolls

A large component of Food security is access to seeds.  Seeds are the start point of all food and the practice of seed saving is as older then agriculture I'm sure.   It may sound like a silly thing to be insecure--can't you just save seeds from last years plants?  The answer in many scenarios is a big sobering "NO". 

For probably the majority of Farmers in the world--especially in The United States (As my knowledge on the subject is limited) Seeds are something that have become engineered, patented and owned by major corporations.  That means that the seeds, the type of plant that grows from the seeds and the right to use/sell/save the seed is the now owned by companies and protected under heavy patents that allow these companies to sue/hassle/bully and make huge profits off of those that come into contact with their seeds.  So there are rules against farmers who use these "owned" seeds from saving them for next year or altering them, so that they are forced to purchase a whole new batch every year.  In fact! many of these seeds are genetically modified to provide only one year of growth and do not produce any reusable seeds form the harvest.    and thanks to things like wind, run off, rainfall and plain old mingling nature of NATURE--these patented seeds get mixed up everywhere--in all crops, and result in these large companies having legal rights to the places that they sprout up (which is everywhere!).

Sadly the ownership of seeds has resulted in large corporations having ownership over our food...in an alarming way!  It makes me wonder how they are changing the very DNA of our food and how these changes are affecting our minds, bodies and souls (not to mention our freedom).  

With all of this in mind, I was thrilled to attend an event called "Seedy Saturday" which was held on February 21 this year (falling on a Sunday).  This event is one of many ways growers can take back ownership over their seeds and their food on personal levels.  Being one of hundreds people to attend (maybe more...it was packed all day!) I was able to mingle with Toronto's inspiring organizations that are all gearing up for a fruitful spring.  There are so many exciting things going on this spring/summer.  Groups like the Young Urban Farmers who set up home vegetable gardens so that urbanites can produce their own food and connect with the process.   Or the Toronto Community Garden Network that offers support to those existing community gardens and potential for countless new ones.  

The event was full of useful FREE information, enough to inspire anyone to get digging.  I walked away with a whole bunch of seeds--herbs and sprouts and tomatoes... that I plan to get going as soon as we get through our last frost.  As well i walked away feeling excited for my own Community Garden that is currently being negotiated.  There will certainly more to report on my initiative to start a garden in my neighborhood as the process of finding land and people continues! 

After the event I didn't have too much time to prepare food for work so I made some salad rolls out of some Salad I already had Prepared.  i suppose these are Moosh Rolls...as I didn't follow any recipe and only tried to follow directions. 

Ingredients:

- Chopped and washed lettuce/lettuce mix

- 1 Yam

- 3 tsp brown sugar

- 1/4 red onion

- chopped walnuts

- 1 tomato chopped up nice and small

- Rice paper (sold at most grocery stores..I got mine at a Korean Market on the corner of  Bloor and Manning for $1.50)

Directions:

1. Preheat oven 400

2. Chop up yam into tiny cubed pieces 

3. Put on cookie sheet and sprinkle with brown sugar, chopped walk nuts and 1/4 cup of water

4. Roast together for 20-30 minutes--Check to make sure the yams do not get mushy!

5. take out and allow to cool

6. Wash and chop salad mix or head of lettuce

7. Chop and add tomato and onion and any other ingredient that you like in your salad

8. Follow the directions that come with your rice paper (you wet them for a certain amount of time until they are malleable) 

9. Add about a tablespoon of your salad in the middle of the rice paper. Fold in the short ends and then roll length wise.

10. Set aside to dry and them repeat.

Putting your salad into little rolls allows you to make your food portable--no fork and container required! 

Moosh's Non-Fat Veggie Stock

My name is Michelle and I am a Soup-A-Holic.  It started about a year and a half ago when I discovered that making soup was easy, cheap, healthy and filling. I love that I can make soups from different ethnic backgrounds, that most soups share common ingredients, that i can put veggies that are good for me that I may not have eaten otherwise in a soup and get all of its nutrients....I could go on...The point is that I LOVE SOUP.  But until recently I had never made my own veggie stock!  I have been using Low Sodium Organic Veggie Bouillon cubes and calling it a day.  Things like stock intimidate me...you know?

Well, it turns out that Making your own veggie stock is no scarier then chopping up veggies and putting them in a pot! who knew? (apparently lots of people..but this is for those people who don't know and are about to learn)  Ahem

I have been recently shopping at St Lawrence Farmer's Market  on Saturdays.  (for non Torontonians this is a Year long artisan and farmers market that is a hub for local produce, meats cheeses and foods--also a hub for lots of NON local foods...but it is up to the shopper to become wise as to which is which) anyway...because of my schedule I have not been able to make it there very early meaning that I miss out on the majority of the eggs and cheese and most of the produce because the farmers leave when the sell out.  However since I get there late, the farmers who are left are happy to get rid of whatever they have left.  So several of these veggies I got for very cheap from a nice farmer who only had a little bit of stuff left.  Thanks!

 To make 16 cups of veggie stock (my intention is to freeze most of it...if you don't want to do this then cut the recipe in half!) I based this recipe on a mixture of ones I have read about...


Ingredients:
1 Onion
3 regular sized carrots
3 cups of mushrooms
3 cellery stalks
3 cloves of garlic
1 tomato
1/2 tsp of peppercorn
1 tsp salt
1/2 cup of parsley

Directions:
1. preheat your oven to 400 degrees Fahrenheit 
2. Chop up all of the veggies, don't worry about being too meticulous they will be strained out eventually!  save the peppercorn, salt and parsley for later...
3. For a completely non-fat stock pour 1/2 cup of water over the chopped veggies before putting them in the oven. If you don't mind a little fatty stock then go ahead and put a couple tablespoons of olive oil over the veggies.
4. Roast all together for 30-40 minutes

 

5. Split the veggies into two large pots and add 8 cups of water to each along with 1/4 tsp of peppercorn in each and 1/4cup or parsley in each. Allow to reach a boil and then let simmer for an hour.  

6. Strain your veggies out of and put aside for now.

7a. If you are making soup right away then take the allotted amount and continue on with your desired soup recipe and allow the rest to cool so that you may put it away in freezable containers

Moosh Method:

For step 7 I had a moral dilemma...what should I do with all of these fresh and organic (expensive and tasty) veggies? I didnt want to throw them out or compost them, I wanted to eat them! So I continued on to make a Valuable Veggie Soup. 

7b. Take the veggies and pick out the peppercorn (at this point it has done its job and if left it your soup will be VERY PEPPERY!!!) 

8. Decide how much soup you want to make and take that amount and put it in a pot (I went with half of my batch so 8 cups). Add the veggies along with sage, oregano, parsley (if you have any left--chances are if you have fresh parsley then you are trying to use it all up!) some thyme and whatever other spices you so desire, a pinch of salt to taste.

9. Bring to boil again and then simmer for another 45-60 minutes tasting and adding whatever it is you like.  If you have an immersion blender then you can go ahead and blend part of the soup.  I like my soup to be blended between chunks and smooth broth..so this is a personal preference.

At this point its up to you what you like--if you want to add some noodles or some spice?  I don't like those things particularly in my soup so I stopped here!

The end result is that I now have two 4cup containers of fresh frozen broth and 1 large batch of SUPER VEGGIE soup.   Really perfect for this grey-snowy-shitty-weather.

Also I put some of the stock in an Ice tray so that I can throw it in when I am boiling some grain or making a stir fry..yummy

Fake Fish Sticks

Something that kind of sucks about eating relatively healthy is that sometimes you just miss that processed foods flavor (or texture? or comfort?).  Because for most of us growing up in the 80s and 90s fast food and convenience foods were major treats.  Going to MacDonald's after soccer games, eating frozen dinners with the baby sitter and my personal favorite Kraft Mac 'n Cheese in the Blue Box.

When I was young my parents split up and their food choices were as different as night and day.  Whenever he had us, my father took my sister and me to MacDonald's for the now non-existent breakfast buffet.  Ashley and I munched down on food we knew was "bad" and enjoyed it mostly for that reason.  It was such a change from my mothers more health savvy (and delicious!) breakfasts of Oatmeal and pancakes which she would labor to make every morning before school.  I ate so well under my Mother's regime that the once-in-a-while cheat-eat didn't have too bad of an effect on my overall health.

Now that I am in charge of my own breakfast I usually opt for the more labor intensive Mother-Inspired breakfast.  I make either oatmeal (with Salt!), or yogurt and granola, or an omelet of some kind.  But once in a while I feel the need to indulge the naughty side of my stomach (Father-inspired) and that is when I go ahead and make hash browns, bacon, buttery toast ect.

I realize I have been rambling...so get to the point!

I found a recipe that is pretty healthy--but reminded me SO MUCH of childhood "bad" foods that I cracked out the ketchup and dug on in.

It is what I dubbed Fake Fish Sticks...because to me that is what they reminded me of....  In fact I got the original recipe from the TYFPC cookbook added by none-other but a college street cook Hannah Lewis. 

What you will need is
- 1 Firm block of tofu
- 3 tbsp of soy sauce
- 1 tbsp rice vinegar
- 2-4 garlic cloves (recipe calls for 2...but i like it extra garlicky so I added extra--it is up to you)
- 1 cup bread crumbs
- 2 tbsp of fresh coriander (the recipe called for parsley...but I had coriander so ahead with it I went)
- 1 tsp paprika (did you know that Paprika is Hungary's biggest export?)
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp cayenne pepper (the more the merrier!)
- 3 tbsp whole wheat flour
- 6 tbsp cold water

 

1. Cut the tofu into finger sized pieces.

2. Prepare marinate sauce by mixing together the soy sauce, garlic and rice vinegar.  Coat the tofu very well and allow to soak for up to 30 minutes. Now Preheat the oven to 400 F

3. Prepare the batter by mixing together the whole wheat flour and the cold water

4. In a separate bowl mix together the bread crumbs, spices and coriander (or parsley)

5. Now take those recently flavored tofu fingers and dip them into the flour/batter and then dip them into the spiced bread crumbs. Make sure that they are coated well--the thicker the better!

6.   Place on a cooking sheet that has been lightly oiled to prevent sticking. Make sure that each tofu finger has its own personal space and they are not impeding on the tofu finger next to them.  

7. Bake for 30 minutes...until they are nice and crispy.

8. allow to cool and enjoy! 

I enjoyed these sticks several ways.  I added them to a sandwich, I topped a salad with them and I dipped them in ketchup and ate them as finger food.  The lasted in my fridge several days and to reheat i just threw them into the toaster oven for a couple minutes until they were heated through and regained some of their crunchiness.

I really enjoyed this recipe!  It brought back a lot of memories of being a kid.  Before this I hadn't been able to really enjoy eating ketchup since I learned how much sugar was in it (I think in an Environmental class at U of T the day we saw a movie on the evil of Sugar).  But a trip to the organic store allowed me to get some semi-guilt free ketchup in the meantime until I learn to make my own (anyone have a good recipe out there??).

Also if you like THIS recipe you should pick up your own copy of the "So You(th) Think You Can Cook" Recipe book recently published by the Toronto Youth Food Policy Council by attending a meeting or event. Only five bucks!