Rustic Tomato and Basil Soup

Adapted from a recipe by MARTHA ROSE SHULMAN
1 tablespoon extra virgin olive oil
1 small onion, chopped
4 to 6 garlic cloves (to taste), minced
Sea salt to taste
2 pounds tomatoes, cored and diced, or 1 (28-ounce) can chopped tomatoes with juice
1 teaspoon maple syrup
2 large sprigs basil, or about 16 leaves, plus 2 tablespoons slivered basil for garnish
1 quart water
Freshly ground pepper to taste
1 Parmesan rind (optional)
1/4 cup rice or tapioca

Optional garnishes:
Garlic croutons (thin slices of baguette, lightly toasted and rubbed with a cut garlic clove)
Grated or shaved Parmesan

1. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven. Add the onion. Cook, stirring often, until tender, about five minutes. Stir in half the garlic and a generous pinch of salt. Cook, stirring, until fragrant, about 30 seconds to a minute. Add the tomatoes, maple syrup, basil sprigs or leaves, and remaining garlic. Cook, stirring often, until the tomatoes have cooked down and smell fragrant, 15 to 20 minutes.

2. Add the water and salt to taste. Bring to a simmer, cover and reduce the heat to low. Simmer 15 minutes. Add the tapioca or rice, and simmer for another 15 minutes until the tapioca is tender and the soup fragrant. Remove the basil sprigs and Parmesan rind. Puree in a blender in small batches, taking care to place a towel over the top of the blender and hold it down tightly. If you used fresh unpeeled tomatoes and want a silkier soup, put through a strainer, using a spatula or the back of a ladle to push the soup through. Return to the pot, add pepper to taste and adjust salt. Serve garnished with garlic croutons and/or Parmesan, if desired, and slivered basil leaves.

If serving cold, refrigerate until chilled.

Yield: Serves four.

Advance preparation: The soup will keep for two or three days in the refrigerator and can be frozen.

Nutritional information per serving: 130 calories; 4 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 22 grams carbohydrates; 4 grams dietary fiber; 3 milligrams sodium (does not include salt added during preparation); 9 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, "The Very Best of Recipes for Health," was published in August by Rodale Books.

Rethinking radishes...

It is the rare kid who enjoys the pungent, spicy snap of a radish. Adults, however, should be eating plenty of them throughout the growing season. Although it is usually buried in salads or cooked into an early death, it's time to celebrate the radish.

Radishes have been around for thousands of years and have been revered by all the great ancient civilizations. They are closely related to mustard, broccoli and watercress. You can eat them raw, cooked or pickled, and you can also eat the radish tops, which are highly nutritious and make for a great soup.

Radishes contain as much potassium as bananas. They're a great source of vitamin C, folate, calcium, phosphorus, sulphur, iron and iodine and have tons of fiber. They contain high amounts of antioxidants, which help prevent cancer. They are especially helpful in aiding digestion and improving liver and gallbladder function. Radishes regulate metabolism, improve blood circulation, and are a good treatment for acidity, constipation, nausea, gastric problems, gallbladder stones, and dyspepsia.

It is important to note that traditionally, radishes are not eaten at night or with milk. Why is this important? I am a huge believer in traditional nutrition, and I trust the wisdom of those who came before me to guide me in the right direction. Ayurvedic and traditional Chinese medicine are especially important to me, and the aforementioned advice above comes from Ayurvedic medicine.

I prefer my radishes raw, with all the nutrients and enzymes intact. If you find them too sharp, removing the skin will take the edge off.

My favorite felon, Martha, has a fantastic radish and feta spread recipe.

Mariquita Farm has a list of great radish recipes - here are some of my favorites:

Spring Radish Salad
adapted from Verdura Vegetables Italian Style by Viana La Place

1 bunch fresh radishes
2-3 very sweet carrots
2 bunches arugula
salt and pepper to taste
E.V. olive oil
2 Tablespoons freshly grated Parmesan cheese
Lemon wedges

Trim the radishes and slice them thinly. Peel the carrots and cut them on the diagonal into very thin slices. Snap the tough stems from the arugula. Gather the arugula into a bunch and cut it crosswise into strips.

Arrange the arugula on a platter. Scatter the sliced radishes and carrots over the arugula. Season with salt and pepper to taste. Drizzle with enough olive oil to lightly moisten the vegetables. Sprinkle the Parmesan over the top. Serve with lemon wedges to squeeze over the salad.

Beijing Radish Salad
This can be made with watermelon radishes or other types.

1 bunch watermelon radishes or one medium daikon radish
2 tablespoons rice or balsamic vinegar (or a combination)
1 tablespoon soy sauce
1 teaspoon sugar
2 teaspoons sesame oil
2 garlic cloves, finely chopped

Wash and julienne radishes. They can be peeled (or not) as you like. I often use a mandoline to do the julienne-ing, or you can grate them. Mix together the rest of the ingredients and dress the radishes with the dressing.

Micro-Miracles

"The future of nutrition is found in the ocean." Jacques Cousteau

Whales have the largest brains (proportionally) and the healthiest nervous systems of the mammal world. They live up to 150 years and are usually sexually active until death. All of this is attributed to their diet — the phytoplankton.

Phytoplankton are rich in important nutrients, including omega-3 fatty acids, nucleotides, DNA, RNA, protein, chlorophyll, vitamins A, B1-B6, B12, C and D, major minerals, trace elements, and polysaccharides.

Phytoplankton are the perfect food for human cell membranes, which can be thought of as our cells' brains. The nutrients are 100% bioavailable to the body, which means that you will not be expelling any more of that expensive pee you produce when you take synthetic multivitamins.

This food will improve your immune function, enhance brain function, improve cellular repair, protect against radiation, help you to detox, reduce inflammation, and improve heart function and circulation.

If you are an athlete, you may be interested to learn that phytoplankton is unsurpassed in producing cellular energy without stimulation. This means that you will retain long-term energy and focus without engaging your nervous system.

How to use: Phytoplankton comes in powder, capsule and liquid form. Because it is so highly concentrated, you only need a small quantity to get meaningful health results. It can be taken as a supplement, mixed in smoothies, dissolved in spring water or juice or mixed with any cool food.

What to look for: You are looking for phytoplankton that are wild, raw, unheated and open cell. It is best if the phytoplankton is grown in real sea water, exposed to sunlight and the elements. Make sure that each harvest is tested for yeast, mold, bacteria, E. coli, staphylococcus, salmonella, heavy metals, and arsenic.

Phytoplankton aids in EFA absorption, so taking it with cod liver, krill, algae or any of the fish oils is a good idea. MSM (methyl sulfonyl methane) will increase the potency of both the phytoplankton and MSM, increasing the anti-inflammatory and antioxidant effects. 

Nanoparticulate size of the phytoplankton means that it can be absorbed sublingually if taken in liquid form. This is especially important for people with gastrointestinal and digestive problems.

Storage: For maximum freshness and potency, refrigerate after opening and use within three months.

Liquid Gold

I am passionate about honey. Maybe it's because it's in my blood; my grandfather kept bees. I remember playing in the orchard - the lazy warmth of the afternoon sun, the sweet, aromatic scent of ripening fruit and the gentle hum of the bees. I remember the honeycombs dripping with sticky, sweet liquid and my grandfather laughing at my eager anticipation. We used honey for everything - it was our cough syrup, our antiseptic for scratches, the topping for my bread and butter, the sweetener for my evening tea.

The social system of bees is incredibly complex and it all revolves around making honey. The field bees collect nectar from flowers and pass it on to the house bees, who add enzymes and then store it in the hive, where it ripens and becomes honey - food for the bees and for us. A conscientious beekeeper always leaves enough honey for the bees to survive and thrive. The bees are never harmed, though the same cannot always be said for the beekeepers.

Honey is not merely another form of sugar; it contains vitamins, minerals, protein, enzymes and amino acids. The quantities of individual nutrients vary widely and depend on the type of plant and region the honey comes from. As a carbohydrate, it is unique; it's an assimilable carbohydrate compound, meaning that it's easier for your body to use. However, scientists still do not fully understand all the compounds in honey and why they are so health promoting.

Honey has unique antimicrobial properties and has been used traditionally to disinfect wounds and burns and promote healing. According to Dr. Molan of the University of Waikato, New Zealand, "Honey stimulates the re-growth of tissue involved in healing, making healing faster and reducing scarring."

And according to a study at the University of Memphis Exercise and Sports Nutrition Laboratory, if you eat honey just before a workout, you will increase your energy level, stabilize your blood sugar and improve your post-workout muscle recuperation.

Honey is also great for sore throats and congested bronchi. Researchers at Penn State College of Medicine found that raw buckwheat honey works better than over-the-counter cold medications. Suffering from stomach upset and diarrhea? Honey can rehydrate and remineralize your body and speed up the recovery. Honey has a long history of curing gastric and intestinal ulcers, improving digestion, rebuilding blood, eliminating inhalant allergies, aiding with weight loss and much more. No wonder honey was Hippocrates' medicine of choice.

Before you rush to your local supermarket to treat a sore throat, you should know that not all honey is created (or bottled) equally. Even though honey is widely available at supermarkets across the country, it is not the product I have been describing. You need raw, unheated, organic, unpasteurized and minimally filtered local honey - a rare commodity. Raw honey is full of bee pollen, royal jelly and propolis (for more on these, sign up for my newsletter), all of which are responsible for the healing qualities of honey. With pasteurization, enzymes are denatured and vitamins destroyed, rendering the original product merely a liquid, toxic sugar.

My Ultimate Turkey Chili

Mmmm...my lunch today. I made it last night. It is already a huge hit at my house. Chili is the perfect, warming, nourishing food for a winter afternoon. Enjoy!


Turkey Chili
1 tablespoon butter or lard (fat stores toxins, so make sure you buy from an organic farmer if you can)
2 medium onions, chopped
1 cup chopped carrots
1/2 teaspoons dried oregano
2/3 teaspoons ground cumin
1/2 pound dark  ground turkey (dark has more nutrients and fat, all good for you)
1/4 teaspoon chili powder (or more)
2 bay leaves
1 teaspoon salt
1 28-ounce can whole tomatoes (try to find glass jars, the metal ones leach heavy metals into your food)
2 cups beef stock or canned beef broth
2 cups pre-soaked beans, rinsed, drained

• Chopped red onion (pre-soak in cold water for 10 minutes to take the bite out)
• Chopped fresh cilantro
• Yogurt or sour cream

Preheat oven to 275.

Heat butter in heavy pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add carrots, oregano and cumin; stir 5 minutes. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, and salt. Now add beans. Add tomatoes with their juices, breaking up with back of spoon. Cover with stock. Bring to a boil. Reduce heat; bake in the oven for three hours, stirring occasionally.

When the beans are buttery and tender, discard bay leaves. I like to scoop out half the chili, puree the rest with a submersible blender and combine again. The pureeing makes the chili creamy and delicious. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)

Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.

The King of Squashes

• I eat butternut squash all through fall and winter. It is packed with vitamins A and C, several B vitamins, and minerals such as potassium, manganese and tryptophan, an amino acid that helps you make seratonin and helps your body fight stress, relax and sleep. 
•  
• Nothing beats the easy preparation and incredible versatility of this vegetable. I mash it for a side dish, turn it into pancakes, or add it to pasta along with leeks and hazelnuts. But my all-time favorite is my Gingered Butternut Squash soup.
  
•  
•  
• Gingered Butternut Squash Soup
• 
  
• 1 butternut squash, halved lengthwise and seeded 

• 2 tablespoons coconut oil
• 2 cups thinly sliced onion
• 1 cup pecans
• 1 Granny Smith apple, peeled and chopped
• 2 tablespoons maple syrup
• 4 teaspoons minced fresh ginger
• 3 garlic cloves, coarsely chopped
• 1 cinnamon stick
• 1/4 teaspoon ground nutmeg
• 3 cups (or more) vegetable broth

Preheat oven to 350°F. Line baking sheet with parchment paper. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel.

Heat oil in heavy large pot over medium-low heat. Saute onion until lightly brown. Add maple syrup, ginger, garlic, nutmeg and cinnamon. Cover pot and cook for 5 minutes. Add squash, apple, pecans and chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon stick.

Puree using a submersible blender. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Garnish with chopped apple, toasted pumpkin seeds and a sprinkle of olive oil.

Chocolate-Chocolate Chip Granola Bars

 This may seem like a lot of work at first glance, but trust me, after the first time, it takes hardly any effort at all. The benefit? You get an amazing, rich, chocolaty and super healthy snack.

GLUTEN-FREE CHOCOLATE-CHOCOLATE CHIP GRANOLA BARS

This is a two-day project, but the actual time invested is minimal.

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill Organic Extra Thick)
1 1/2 cups blanched almonds or pecans
1 1/2 cups sunflower seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
2 tablespoons of cacao powder (I like TerrAmazon Organic Cacao Powder)
1/2 tsp vanilla

List 3

1/2 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)
1/2 cup dried blueberries or cherries (optional)

Evening of day one - 

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees.
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water. Place in a food processor. Add the ingredients from List 2 and give it a good whirl. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.
3. Add List 3 and mix by hand.
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour.
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes.
6. Cool on a wire rack.