Only a few days left until the summer solstice arrives. The weather turned to fall rather quickly in Seattle, but the leaves still remain green. Silly me found these pictures on my camera of a soup recipe that I made last year but forgot to post it.
Soup has a way of nourishing the mind, body and soul. In ancient times, soup was the main meal for many villages and soldiers survived off stews and soups, but ones rarely with flavor. They required nourishment to fight not a fanciful palate to satisfy.
In modern cooking, we are lucky to have an array of spices, herbs, broths and bouillon cubes to make our soups flavorful for the masses. I once had a past life regression hypnotherapy reading, and many of my lives revolved around food and nourishment.
I had one vision of a book on an end table with a candle and a cauldron of food simmering inside a lit fireplace. Simple and savory, soups are my favorite meal to cook. I once met a nutritionist who claimed soups are one of the best things to eat because of the equal balance of fresh produce, grain, protein, water and healing spices and herbs.
I hope you enjoy this simple soup!
Vegan Barley + Bean Soup
Cook Time: 20-30 minutes
4 cups water + 1-2 bouillon cubes (or 4 cup vegetable broth)
1-2 tbsp olive oil
3/4 cup onion, chopped
2 garlic cloves, minced
2 carrots, chopped
2 celery stalks, chopped
1 cup kale, chopped
1 can chickpeas, drained and rinsed
1/2 cup dried barley
1/2 tsp salt
1/2 tsp pepper
1/2 tsp Italian seasoning
1 bay leaf
In a deep pot, cook the onion and garlic in olive oil for 2-3 minutes. Add the carrot and celery and continue to stir and cook for an additional 3-5 minutes. Add the water, bouillon, barley and spices and simmer until the barley is edible. (Start with one bouillon cube and add an additional one or even half if you desire the broth to be saltier or more flavorful).
Add the kale and chickpeas near the later point of when the barley becomes edible. Once edible, adjust any spices and then remove from heat when finished.
Let's Connect! Check out my other soup recipes!
Gluten is sneaky. Like pollen, gluten has the ability to cross contaminate easily throughout our kitchen. Those who have a mild intolerance may not have issues with contamination, but those with severe life-threatening issues like Celiacs may need to be more cautious as the slightest bit of gluten triggers symptoms. Those with severe issues may find that eating out is impossible as restaurant kitchens cannot maintain a GF standard, unless the restaurant is specifically gluten free.
It is recommended to thoroughly clean kitchen appliance, or have separate appliances for those with severe issues. Here are some ways that gluten cross contaminates in the kitchen.
What other ways do you know of gluten spreading in the kitchen?
There are countless ways to transition into a plant-based diet (vegetarian or vegan). Most people can benefit from adding more plants to their diet, but if serious about a lifestyle change most people can't do it with a "cold turkey" switch.
Whether you want to become vegetarian or vegan, most people need to gradually ease into that style of eating. Smokers cannot quit smoking overnight. The same is with our diet and palate. We have biological cravings that our body is adjusted to, especially if older. If are are 35 and were raised eating meat, this means you lived nearly 100% of your existence eating meat or dairy (minus the nursing infant years of mother's milk / formula).
These three steps I use to help my clients who want to transition - Add, Replace, Eliminate to adjust to a pallet switch.
-First: Add Produce to Meals
-Second: Replace the meat Protein / Dairy / Simple Carbohydrate Sources
-Third: Eliminate the Remaining Meat/Dairy sources once Palate is Adjusted
There is no timeline for each step or zone. Graduating from one step to the next is an individual process.
While eating your normal diet, this is the time to start adding produce to meals. This doesn't necessarily all have to be raw produce, but just adding produce to cooked foods aides the palate adjustment. It adds bulk to the meal so some less meat / simple carbohydrate will be less consumed. In the video above I share examples of how to add produce to meals.
Most people today eat too many simple carbohydrates. If transitioning for health reasons, this is the time to start replacing to healthier choices as well as gradually replacing meat / dairy sources. An example of this is to replace brown rice with white rice. Another example is if you eat cereal, can you switch from cow milk to almond milk. Soy meat products have a different taste, even something like chickpeas is an ideal replacement for chicken. This stage is a gradual process.
Once your palate is adjusted and feel comfortable eating plant-based foods, this is the time to eliminate the remaining meat / dairy sources, or foods that no longer serve you from your diet. I explain more in the video above.
How have you transitioned into a plant based diet? What worked for you?
Let's Connect & Please Subscribe to my Youtube Channel!
It is no secret that many people today suffer from a gluten intolerance. Whether one has a serious disease like Celiac's, or has a mild intolerance, wheat and gluten can be found in a myriad of food and home products. Those who are trying to heal from gluten intolerances may have a difficult time because gluten is found in medications, kitchenware items, cosmetics and can also be cross contaminated in the kitchen.
If you notice issues after consuming wheat products, contact your doctor to undergo gluten allergen tests.
Here are the following food sources that contain gluten.
Information comes from Bastyr Center for Natural Health Nutrition Care Team.
Elizabeth Rae Kovar M.A. is Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com