Coconut Curry Cauliflower Soup with Ramen

Just.

YUM.

This soup is deeply nourishing and satisfying and originally went without the ramen noodles, but we’ve just decided that it’s better with! You could easily bulk up this soup with some cooked chicken or baked tofu, but we love it just the way it is. This makes an easy, nourishing weeknight meal, that will likely provide you with lunch or dinner a few times over.

Cooking Tip:

SLOW AND LOW IS THE WAY TO GO!
I see a lot of folks these days opting for the Instapot or an Air-Fryer because of the huge upside of convenience. While I do truly understand the demand for quick meal delivery, nutritionally speaking, these are not good options for nutrient value. Both methods are quick cooking and use high heat, having some pretty grave detrimental effects on the nutritional quality of your food and your health long term.

Health Detriments of High-Heat Cooking:

• Cooking food at high temperatures changes its chemical structure, producing toxic products called NFCs, such as trans-fatty acids (TFAs) and advanced glycation end-products (AGEs), both of which damage blood vessels and can contribute to high blood pressure and hardening of the arteries

• Advanced Glycation End Products (AGE’s) are a culprit in many disease processes, such as degenerative eye diseases & cataracts, diabetes, heart disease, stroke, renal disease, aging and Alzheimer’s disease

• Excessive glycosylation leads to impaired bodily functions, decreased immune function, increased autoimmune disease, diabetes, and increased free radical damage throughout the body, thus increased Cancer risk

• High heat cooking destroys 30 - 50% of mineral value and 90 - 100% of enzymes, which are needed for all metabolic activity in the body

• Proteins become coagulated, making them less accessible and usable for the body, impacting the body’s ability to break them down and, thus, damaging the digestive system

Coconut Curry Cauliflower Soup

Serves 6-8
3 Tbsp coconut oil
1 large onion, diced

1 tsp salt

4 cloves garlic, minced

2 Tbsp fresh ginger, minced

1/2 a hot pepper, seeds removed and minced (optional)

3 cups chopped cauliflower (about 1 medium)

2 celery stalks, diced
4 cups sliced shiitake mushrooms
1 red pepper, thinly sliced
1 stalk fresh lemongrass, minced, or 1 Tbsp lemongrass paste
4 cups vegetable broth/stock
2 Tbsp red curry paste

1 can of full fat coconut milk
2 blocks of gluten-free ramen noodles
2 Tbsp tamari
1 Tbsp toasted sesame oil

1 Tbsp maple syrup
Juice of 1 lime
1 bunch cilantro
Salt and fresh pepper to taste

• Heat coconut oil in a large pot on medium. Add the onions and cook until lightly softened. Add salt, garlic, ginger, and saute another few minutes. Add celery, cauliflower, mushrooms and peppers and sauté until vegetables are slightly softened (10 mins). 


• Heat your broth in a medium pot and whisk in the curry paste.

• Add the curried broth, coconut milk, and lemongrass. 


• Bring the soup to a boil and then simmer on low, covered, for 15 mins 
or until the vegetables are tender. 


• Add your blocks of ramen and simmer another 8 - 10 minutes, stirring with a fork to separate the noodles.

• Add the tamari, toasted sesame oil, maple syrup, and lime juice. Season with salt and pepper to taste. Stir in 
chopped cilantro and serve. 


ENJOY ♡
If you make this recipe, please let me know in the comments below how much you loved it or what you did differently!

References:
High Heat Cooking & Cardiovascular Disease

Unwanted Health Consequences of High Heat Cooking

Health Dangers of High Heat Cooking

Weeknight Lentil & Spinach Masala

We love this recipe at my house. It’s perfect for that night you forgot to plan for, when the fridge is mostly empty, but you really don’t want to run out to the store. I have often added more veggies to this recipe, when I just have a few things lying about that need using up, but the simplicity of this meal, just the way it is, really does the trick, is flavourful and nourishing, high in plant protein, fiber, and low glycemic-index carbohydrates.

Pro Tips: Red lentils do not need the overnight soaking time like the others, so you can easily get away with soaking them for just a 2-4 hour period. I always recommend soaking your brown rice for a minimum of 6 hours to help breakdown the antinutrients and hard-to-digest components of the grain, while also increasing digestibility and the release of beneficial nutrients. After soaking, always rinse your beans/pulses and grains well, to wash away antinutrients. I also like to add a little piece of kombu seaweed to my rice when cooking, which will increase the mineral content of the rice.

Weeknight Lentil & Spinach Masala

1 large red onion
3 Tbsp coconut oil
1 tsp salt
4 large cloves of garlic, minced
1.5” fresh ginger, minced/grated
2 tsp cumin
2 tsp garam masala
1/2 tsp ground coriander
1 - 28oz can diced tomatoes with juices
1 - 14oz can of full fat coconut milk
1 cup red lentils (soaked 2-4 hours & rinsed)
4-5 cups baby spinach, packed
Juice of 1 lime
Cashew Sour Cream (optional)
Fresh Cilantro (optional)
Slices of Avocado
Cooked Brown Rice for Serving (soaked 6 - 12hrs)

• In a large wok, heat coconut oil and red onion over medium heat. Cook a few minutes until onions begin to soften and add salt. Stir and cook onions a few more minutes, until softened, then add chopped garlic and ginger, and all other spices.

• Add your canned tomatoes, coconut milk, and lentils, and bring to a boil. Reduce heat to a medium heat and cook for about 20-30 minutes until lentils are cooked through.

• Add spinach and stir gently until wilted and incorporated. Season with fresh lime juice and remove from heat.

• To serve: serve lentil masala over cooked brown rice with 1-2 Tbsp of cashew sour cream (see below) and a sprinkle of fresh cilantro and enjoy!

Quick Cashew Sour Cream

1/2 cup cashew pieces (soaked overnight OR in boiling water for 30 mins)
1/4 cup water
1 Tbsp fresh lemon juice
1 tsp apple cider vinegar
1/4 tsp salt
1/4 tsp onion powder

• Place all ingredients in your blender and combine until smooth.
  
  
  

Healing Coconut Curry Stew

It is not surprising to me that we are seeing more and more folks interested in transitioning towards vegan eating. Time and time again, when evaluating diet styles that are making a difference longterm and ones that are simply a temporary trend, the plant-based or vegan style of eating has the best results. When we are looking at decreasing inflammation in the body, reducing blood pressure and clogged arteries, rebalancing fluctuating mood and mental difficulties, augmenting energy and endurance capabilities, reducing risk for disease development, and increasing quality of life with regards to our planet earth and the economy, we are seeing improvement, consistently.

But people need to choose for themselves, find the education that resonates with them and their lifestyle, and take directives that align with their intuitive nature. I feel as though the one thing that I can do over and over in order to help people make decisions that feel right for their health & meet their individual needs, besides offering dependable information and support, is to provide DELICIOUS & NOURISHING RECIPES.
It is my passion and a gift that I am happy to give (plus this is the BEST way to make a convincing argument 😉).

So here is a most nutrient rich stew that can support thriving health on so many levels: lots of protein, antioxidants, plant based fats, loaded with nutrient dense plants of differing colours, variety, and plentiful in micronutrients & minerals, supportive to the immune system, and warming for the soul 💛.

Enjoy this stew as a weeknight staple, feed it to a crowd, or dish it out into mason jars and give it away as a handmade, heart warming gift. Any which way, it is sure to make your mouth smile and your belly happy!

Healing Coconut Curry Stew

Makes 12 - 14 Servings
Ingredients:
1 large onion, diced
3 Tbsp coconut oil
2 tsp salt
2” ginger, minced
4 cloves garlic, minced
1 - 2 red peppers, sliced
2 cups broccoli, chopped
2 cups mushrooms (any kind), sliced thick
1 can chickpeas, drained & rinsed
2 cups purple cabbage, sliced
2 cans coconut milk (full fat)
4 cups vegetables stock
2 Tbsp red curry paste
1 tsp turmeric
1 tsp cumin
2 tsp curry powder
Lots of fresh pepper
I head kale, stemmed and chopped
Juice of 1 lime
1 - 2 Tbsp tamari
1 Tbsp maple syrup
Fresh cilantro for serving
Instructions:
In a large soup pot, melt coconut oil and saute onions over medium heat until translucent. Add salt, ginger, garlic and prepared vegetables and saute further until fragrant and slightly softened. Add curry paste and all other seasonings and stir until well combined. If pot gets a bit dry, add a little of your stock or water and continue to saute a few minutes more.
Pour stock and coconut milk over your veggies and lower temperature to a low-medium and simmer for about 20 minutes. Add kale, lime juice, tamari and maple syrup and simmer another 10 minutes until all vegetables are cooked through. Taste and adjust seasonings as needed. Serve with fresh cilantro, more lime, and/or toasted cashew pieces - yum! 😋

As with all of my recipes, if you make this stew, please comment here or take a lovely pic and share it on social media (be sure to tag me! 😊).
Help me spread the yummy food vibes and support one another in our effort to feel good about what we eat. LONGTERM.

Kabocha Squash & Red Lentil Coconut Curry

I have served up this curry to a crowd on numerous occasions and the feedback is always over the top. This is a super simple meal, made with simple (& affordable) ingredients, but slow cooked in such a way that really allows the flavours to come forward with warmth and strength. It makes a big batch, so plan to freeze some for a busy weeknight meal 😉.
The nourishment profile of this dish is definitely in the wow category. The Kabocha squash is one of my favourites because it has so much to offer in robust flavour as well as nutrition: rich in beta-carotene, Vitamins A & C, and a good source of iron, copper, magnesium, B vitamins, dietary fibre, and various antioxidants. Red lentils are an amazing source of plant based protein, beneficial for heart health, cancer prevention, blood sugar stability, and rich in B vitamins, minerals, and fibre.
This one is sure to make your belly & your body feel happy!

Kabocha Squash & Red Lentil Coconut Curry

PREP OPTION: Use slow cooker, prep and chop veggies the night before
Makes: 8 - 10 servings

Ingredients:
¼ cup coconut oil
1 large onion, minced
2 tsp salt
4 large cloves garlic, minced
3 inches ginger, minced
1 medium kabocha squash, cubed
1 Tbsp curry powder
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric powder
Lots of fresh pepper
1 cup red lentils, rinsed
6 cups vegetable broth
1 can coconut milk
1 head lacinato kale, stemmed & chopped
2 Tbsp maple syrup
Juice of 1 lime
Fresh cilantro or basil
Toasted cashew pieces
Cooked Rice or Quinoa for serving

Directions:

• In a large soup pot or wok, sauté onion in coconut oil over medium heat, until translucent. Add salt, garlic, ginger, and cubed squash and stir. Heat for 3-5 minutes, then add spices, stir and heat for another 3-5 minutes.

• Add lentils, vegetable broth, and coconut milk, reduce heat and simmer 20 – 30 minutes, until stew-like in consistency and squash is cooked.

• Add chopped kale, maple syrup and lime, and simmer another few minutes, until kale is wilted.

• Serve with brown rice or quinoa, fresh cilantro or basil, and toasted cashews. Optional toppings: coconut kefir/yogourt, and/or mango chutney.

Check out my other main meal recipes!