Spiced Carrot Soup with Pistachios and Rosemary

Spiced Carrot Soup with Pistachios and Rosemary

by Julie Watson Nourish

Great for a windy and rainy day, this comforting soup warms the body. Seasoned with harissa, a blend of pepper, caraway, coriander and cumin, enhance the flavor of the soup, while the pistachios and rosemary add a little texture and color.

  • 2 Tbs olive oil, divided
  • 2 lbs carrots, peeled and diced
  • 1 cup water
  • 2 cups vegetable or chicken stock
  • 4 Tbs unsalted butter
  • 2-3 tsp harissa paste*
  • 1 ½ tsp salt
  • 2 Tbs rosemary, chopped
  • ½ cup raw pistachios

Lightly sauté carrots in 1 Tbs of olive oil. Add water and stock and bring to a boil. Remove from heat. Add butter and harissa and blend well using an immersion blender or transfer to a blender. Add salt to taste. Return to low heat until ready to serve. In a separate pan, heat remaining olive oil on medium heat. Sauté rosemary until it sizzles, then add pistachios and cook until they just start to lightly brown. Remove from heat.  Top soup with pistachios and rosemary.

*Harissa Paste

You can buy harissa paste already made or make it yourself with red peppers or dried chiles. I use a dry (mild heat) blend that’s made with guajillo peppers, caraway, coriander, sweet and smoked paprika, cumin, cinnamon and salt. If using a dry blend, whisk together 3 Tbs of the spice with 3 Tbs of olive oil, 1-2 minced garlic cloves and the juice of one lemon. Let sit for an hour before using and store in an airtight container. It keeps in the refrigerator for up to a month.

Serves 6-8.

My Therapy in the Kitchen

My Therapy in the Kitchen

by Julie Watson Nourish Wellness

Cooking is cathartic for me. I like the creative process, and the focus and attention it requires can be quite therapeutic. While there have been instances where cooking projects did not go as planned and resulted in stress, overall, the act of cooking generally fosters a positive mood.

When I’m motivated or inspired, I check what ingredients I have or think about what will support my mood. I enjoy exploring cookbooks, magazines, and online sources for inspiration and using seasonal ingredients for colorful dishes. Sometimes I follow straight from the recipe; sometimes I change ingredients or steps based on experience; and sometimes I follow a desirable color palette.

My cooking interest started in my early 30’s in Seattle. I had a group of friends who cooked and enjoyed food. My husband, who worked in the service industry, shared this passion. We often had dinner parties, restaurant outings and holidays together were the norm. My favorite experiences were the meals we prepared at each other’s homes. I love group meals for the sense of community they create.

Early in my teaching career, I started learning about Ayurveda and became inspired by a vegetarian cookbook full of international recipes. That led me to seek guidance from Sachi Doctor, an Ayurvedic practitioner and Functional Medicine Health Coach (NBC-HWC) based in Oakland. Sachi taught me to understand how to eat (and live) in a way that is more aligned with my mind-body constitution (dosha) and with the seasons. In an effort to revive the group meal experience and combining it with my love for teaching and cooking, Sachi and I hosted workshops that applied Ayurvedic principles both in yoga and in the kitchen.

My Yoga Therapy studies examined health and disease through Western medicine and the Ayurveda perspective, including nutrition for inflammation and diabetes. I researched the health benefits of foods, spices, and herbs, and learned through personal experience what truly benefited my body.

My studies, professional experience, and physiological changes have influenced my approach to cooking. Currently, my cooking interests focus on digestive health and listening to what my body needs. Typically, I prepare simple meals that promote energy balance, mood stability, and a healthy lifestyle. I have become more attuned to the specific requirements of my body, and this mindfulness enables me to assist others in achieving enhanced well-being.

Want to learn more about how Yoga Therapy from an Ayurvedic perspective can support your physical and mental well-being? Contact Julie for a free consultation to learn more.

Thank you for reading. Enjoy this tasty salad idea for Summer/Spring.

Vibrant Quinoa Salad

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired,

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or use another herb such as basil, sorrel, or lemon thyme.

Enjoy!

Celery Root Fennel Soup

Celery Root Fennel Soup

by Julie Watson Nourish

This soup is great for Kapha season as we transition from the cooler temps to the spring. Celery root, which is one of lighter of the root vegetables, is a mild diuretic and slightly warming for the lungs and sinuses. Fennel and celery are diuretics as well. All three help pacify Kapha and encourage healthy digestion. Adjust texture and flavor with other spices by adding a fingerling potato or splash of heavy cream or replace the quantity of butter with ghee or olive oil. You can also use the fennel stalks in lieu of the bulb if you aren’t sure for what to use them.

  • 2 Tbs olive oil
  • 1 Tbs unsalted butter
  • 1 small onion, chopped
  • 1 fennel bulb, chopped
  • 3 stalks celery, chopped
  • 1 tsp salt
  • 1 or 2 fingerling potatoes, chopped (optional)
  • 3 cloves garlic, chopped
  • 1 large celery root, peeled and chopped
  • 2 bay leaves
  • 5-6 cups stock (vegetable or chicken, less for a thicker consistency)
  • ¼ tsp black pepper
  • 1/8 cup half & half (optional)
  • Salt and pepper
  • Fennel fronds or fresh dill for garnish

In a large pot, heat oil and butter. Sauté onion, fennel, and celery until tender for about 5-10 minutes, adding 1 tsp salt a few minutes into cooking. Add potato if using, then add garlic and cook for 30 seconds to 1 minute, until garlic is fragrant. Add celery root, stock and bay leaves and bring to a boil and simmer for 20-30 minutes, until celery root has softened. Remove from heat and purée mixture with hand blender. Add pepper and if using, half & half and stir. Salt and pepper to taste.

Garnish bowls with chopped fennel fronds or fresh dill.

Serves 4-6.

Fresh Vegetable Quinoa Soup

Fresh Vegetable Quinoa Soup

by Julie Watson Nourish

This soup uses a large variety of summer/early autumn vegetables. Substituting the zucchini and corn with butternut squash and turnips and using canned tomatoes in lieu of tasty summer tomatoes would be an easy transition for a warming late autumn or winter soup. This soup is well balanced with flavor and texture and is quite fulfilling in the belly.

  • 2 Tbs olive oil
  • 1 medium onion, diced
  • 1 poblano pepper, seeded and diced
  • 2 medium carrots, diced
  • 4 cloves garlic, minced
  • 1-inch piece ginger, minced
  • 2 tsp dried Mexican oregano
  • 4 medium tomatoes, diced
  • 2 medium red potatoes, diced
  • ½ tsp salt
  • 4 cups vegetable or chicken stock
  • 2 cups water
  • ½ tsp smoked paprika
  • ½ cup quinoa, rinsed
  • 1 small zucchini, diced
  • 1 ¼ cup corn kernels (2 cobs)
  • Salt and pepper to taste
  • ¼ cup cilantro, chopped, and more for garnish

In a large pot, sauté onions, carrots and peppers until onions become slightly translucent. Add garlic and ginger and sauté for about 1 minute. Add Mexican oregano and tomatoes, cooking for about 5 minutes, then add the potatoes, stock and water and bring to a boil. Add the quinoa then reduce to a simmer. Cook for approximately 10-15 minutes and stir occasionally. Add salt and pepper to taste, and possibly more smoked paprika. Stir in cilantro before serving and garnish individual portions as desired. Although not listed as an ingredient, a splash of lime adds a nice brightness.

Serves 6-8.

Wholesome Mushroom and Barley Soup

Wholesome Mushroom and Barley Soup

by Julie Watson Nourish

I’m back on my soups and stews trend, for they make great leftovers and freeze well. This satisfying soup is full of aromatics and flavor. It has hearty mushrooms, healthy vegetables and tender barley. I love the color and texture and the extra finish with black garlic salt. And, if you like and have white truffle oil on hand, try adding a couple drops to each bowl. This wholesome soup is simple and filling.

  • 3 Tbs olive oil
  • 10 oz shitake mushrooms, cleaned and sliced
  • 8 oz cremini mushrooms, cleaned, about ¾ of them sliced & ¼ chopped
  • 1 small to medium onion, chopped
  • 2 stalks celery, chopped
  • 1 large carrot, chopped
  • 8 oz white button mushrooms, cleaned and chopped
  • 4 cloves garlic, chopped
  • ½ cup diced tomatoes with juice
  • ¾ tsp cumin, ground
  • 1 tsp coriander, ground
  • 1 tsp smoked paprika
  • 1 cup pearl barley, rinsed
  • 7-8 cups stock (vegetable, chicken or beef)
  • ¾ cup parsley, chopped
  • Salt and pepper
  • Black garlic salt for finishing (optional)

In a large pot, heat 2 Tbs oil. Sauté shitake and sliced cremini mushrooms until mushrooms soften, about 5-10 minutes. Remove mushrooms from pot and set aside.

In same pot, add remaining oil and sauté onion, celery and carrot until onion has softened, about 5-10 minutes. Add chopped cremini and white button mushrooms and sauté another 5 minutes. Add garlic and stir until fragrant, and then add tomatoes, ½ tsp salt, cumin, coriander, smoked paprika and barley. Stir for 2-3 minutes.

Add 7 cups of stock to the pot and bring to a boil. Then, cover and simmer on low heat until barley is tender and cooked through, about 45-50 minutes, adding more stock and adjusting spice amounts if needed. Once barley is tender, add the cooked shitake and cremini mushrooms. Stir and cook for an additional 5 minutes until mushrooms are warmed through. Remove from heat and combine in ½ cup of parsley and salt and pepper to taste.

Finish individual bowls with small pinch of black garlic salt (and white truffle oil if you have it on hand.) Garnish bowls with parsley.

Serves 6-8. For leftovers, a splash of water may be necessary as barley continues to absorb liquid.

Zucchini and Leek Soup

Zucchini and Leek Soup

by Julie Watson Nourish

One of my clients recently made me zucchini soup, and I had never ate it before. Expecting it to have a thin consistency with little taste, it was slightly creamy and surprisingly delicious. Her secret to texture and taste – leeks. Knowing that cooked zucchini is easy to digest and is good when your having gut issues (which I was) I decided to try making a similar soup myself. Not bad, not bad…

  • 4 Tbs olive oil
  • 3 leeks, white and green parts only, halved lengthwise and sliced.
  • 1 medium onion, chopped
  • 7 large zucchini, halved lengthwise then cut into 1-inch thick half moons
  • 4 cups vegetable or chicken stock
  • 1 tsp salt
  • ½ tsp ground pepper
  • 1 tsp Allepo pepper or ¼ tsp crushed red pepper flakes
  • 1 Tbs unsalted butter or olive oil (optional)

In a large, heavy-bottomed pot, heat olive oil on medium heat. Sauté leeks and onions until they soften. Add zucchini, stock, salt, pepper and Allepo (or crushed red) pepper. Bring to boil then reduce heat to low-medium, cover and simmer for 40-50 minutes, or until zucchini is tender. Remove from heat, and butter or additional olive oil and blend using an immersion blender or transfer to a blender. Add salt, pepper and Allepo pepper to desired taste.

Serves 6-8.

Vibrant Quinoa Salad

Vibrant Quinoa Salad

by Julie Watson Nourish

This is a tasty Summer/Spring salad; however, it’s great for during any warm weather spell or when you may need a mental pick-me-up. I love the the blend of fresh herbs, and the color and flavor brings simply makes me smile inside and out. Did you know that according to color psychology, the color green is considered beneficial to the mind and body? It also represents connection, connection to nature and connection to ourselves.

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired.

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or experiment with another herb…basil, sorrel, lemon thyme.

 

 

Cucumber, Radish and Snap Pea Salad

Cucumber, Radish and Snap Pea Salad

by Julie Watson Nourish

This is a vibrant vegetable salad that’s full of texture and a great pairing with many proteins or cold noodle dishes. (Try with the Mint, Cilantro and Green Onion Soba Noodles.) It tastes great fresh. If eating as leftovers the next day, keep in mind that the next-day vegetables will taste pickled with the dressing combined. I like this salad with a bigger sour and astringent taste of vinegar. If you’re sensitive to vinegar, try adding half of the quantity first and adjust to taste.

  • ­­­­1 medium cucumber
  • 1 bunch radishes
  • 1 1/3 lb snap peas
  • 1/8 cup sesame seeds
  • 2 Tbs rice wine vinegar*
  • ½ tsp salt
  • 3 tsp sugar
  • 2 tsp apple cider vinegar
  • salt and freshly ground pepper to taste

Lightly toast sesame seeds on low to medium heat stovetop, tossing often, until golden. Set aside to cool.

Trim peas as needed. In a medium saucepan, cook peas in boiling salted water for 30 to 60 seconds. Drain and rinse under cold water to stop peas from cooking.

Peel and deseed cucumber. Halve cucumber and radishes and cut unto ¼-inch thick slices. Cut the larger peas in half.

Combine vinegars, salt and sugar in small bowl. Stir until salt and sugar dissolve.

Toss vegetables, vinegar mixture and sesame seeds in a bowl. Salt and pepper to taste.

*If using seasoned vinegar, the additional salt and sugar may not be needed.

Soba Noodles with Mint, Cilantro & Green Onions

Soba Noodles with Mint, Cilantro & Green Onions

by Julie Watson Nourish

Soba Noodles with Mint, Cilantro & Green Onions

As the weather start to heat up, I like to cook simple meals. I found a soba noodles recipe and modified it below to my liking. Mint and cilantro are two favorite herbs that add a stimulating and cooling, respectively, effect to meals. They worked perfectly with this dish.

I paired this with the Cucumber, Radish and Snap Pea Salad (shown in photo.) If I were to pair the noodles with something less sour and astringent, I would add rice vinegar to the noodles. I’d start with a tablespoon and adjust from there.

  • ­­­­10 oz soba (buckwheat) noodles
  • 2 Tbs avocado oil
  • 2 Tbs soy sauce or tamari
  • 2 ½ tsp sugar
  • 1 ½ tsp salt
  • ½ cup fresh mint, chopped
  • ¼ cup cilantro, chopped
  • 1 cup green onions, thinly sliced
  • freshly ground pepper to taste

Cook noodles in boiling water until just tender, about 4 minutes. Drain immediately in colander under cold water to stop noodles from cooking. Drain well. Place in refrigerator if you are preparing ahead of time.

For dressing, whisk together avocado oil, soy sauce, sugar and salt until sugar and salt are dissolved. Taste and adjust as needed.

Toss noodles with dressing, mint, cilantro and green onions. Add pepper to taste.

Kohlrabi and Baby Leek Soup

Kohlrabi and Baby Leek Soup

by Julie Watson Nourish

My husband and I were at the Farmers Market. He wanted kohlrabi; I wanted baby leeks. I thought I’d make a soup with both. That’s essentially how this recipe was created.  And while the recipe is written for kohlrabi and baby leeks, there are some alternate ingredients included below. When visiting friends in Seattle and wanting to make it for a dinner party, kohlrabi and baby leeks weren’t available or in season. So, I used what was at hand locally and in my friends’ pantry. I know you aren’t supposed to experiment when cooking for others but I made a rutabaga, which I’ve never cooked but is from the same brassica family, and leek soup. Both soups were equally delicious and didn’t disappoint.

The flavor profile using kohlrabi versus rutabaga is mildly different – hints of sweet, peppery broccoli stem versus bitter turnip. And, the kohlrabi will create a slightly thicker soup. Pick your desired combination and enjoy!

  • 5 Tbs unsalted butter, separated, plus more for flavor if needed
  • 4 Tbs olive oil
  • 1 bunch baby leeks* (about 5-6) chopped; use entire leek
  • 1 large onion, diced
  • 3 small to medium kohlrabi,** greens and stems removed, cut into ½-inch chunks
  • 1 medium Yukon potato, peeled and cut into ½-inch chunks
  • 5 cups stock (chicken or vegetable)
  • Aleppo pepper
  • 1 bay leaf
  • 3-4 sprigs of thyme, plus extra for flavor or garnish
  • Salt and pepper
  • Pecorino Romano cheese,*** grated, for garnish

Heat 4 Tbs of butter and the olive oil in a large pot on medium heat, melting the butter until it is slightly foaming. Add baby leeks and onion and cook until the onions become slightly translucent, stirring often, about 10 minutes. Add thyme sprigs and 3 generous pinches of Aleppo pepper. Reduce heat slightly and cook until leeks or onions just start to caramelize.

Add kohlrabi, potato and 1 tsp salt. Return heat to medium and cook about 5-7 minutes.

Add stock and bay leaf. Bring to boil. Reduce heat and simmer for 25 to 30 minutes, or until kohlrabi and potato are tender.

Remove pot from heat and discard bay leaf and thyme stems. Purée mixture with a hand blender until smooth and creamy. Add stock to thin or cook longer to reach your desired consistency. Taste and add chopped thyme, Aleppo pepper, salt and/or pepper to adjust seasonings as needed. Butter can also be added if desired (which I did for the rutabaga variation.)

Return pot to heat and cook on low until ready to serve. Garnish with Pecorino Romano and thyme. Add salt and pepper to taste.

Serves 3-4 dinner portions or 6-8 side portions.

Alternative Ingredients (interchangeable for one or all of the above):
* 2 leeks, white and light green portions only, chopped
**1 large rutabaga, peeled and cut into ½-inch chunks
*** Parmigiano-Reggiano, grated