Celery Root and Cauliflower Soup--so yummy and warm

Celery Root and Cauliflower Soup

This is such a wonderful soup and easy to make. It fits in perfectly with Phase II of the O2 Diet. I adapted it from a recipe I found on epicurious.com. You will see inserts for a Paleo version below:


1granny smith apple or 1 pear, cored and chopped (omit for paleo)
1 yellow onion, chopped
1 parsnip, sliced (triple for paleo)
1 head cauliflower, chopped

1 celery root, peeled and chopped
4 cups vegetable (o2) or chicken broth (paleo), preferably homemade but in carton ok: Imagine brand is good
1/2 tsp thyme

1/2 tsp dry mustard

 black pepper to taste

In large pot, cook celery root, cauliflower and parsnip in the vegetable or chicken broth until soft.  Meanwhile, sauté onion and pear or apple if using in butter until soft and lightly golden.

Transfer all to blender or food processor with thyme, mustard and black pepper. Puree.

Garnish with:

Chive oil
turkey bacon bits (o2) or bacon bits (paleo)

Chive oil:
1/2 c. chopped chives
1/2 c. olive oil
whirl in food processor until pretty smooth

 bacon bits: lay  bacon slices on several paper towels on plate. cover with more paper towels. microwave for about 3 minutes or until desired doneness achieved. remove paper towels and blot any oil with more paper towels. crumble when cooled enough to handle

Garnish 1 cup soup with 1 tsp chive oil and 1 tsp bacon bits

Superb served with sausages.

How I am fusing the 02 Diet with the Paleolithic Diet

Well, I got through the 4 day cleanse without too much trouble, thanks to the support of my GFs who are doing it with me! Thanks, Lori and Kathy! And I got on the scale the morning of day 5. I was none too happy to see the number 139 staring back at me. 22 months ago I started at 141 and got down to 129, working my way back up to 134-ish for a healthier more attractive weight for my frame. Clearly I had returned to my starting point or higher, since I did not weigh myself before starting the cleanse this time.  How did I do this? By failing to control portions and returning to my old habits of snacking mindlessly on healthy foods--sure--but still 3 ounces of raw pecans is a lot of food. Oh yeah, and then there was my old nemesis:  wine. Two glasses of that and all self control or conscious choice is LOST.

This is day 5 Phase 2 of the 02 Diet. For those of you who don't know about this super healthy eating and living lifestyle, you can read about it at www.nutritiouslife.com or get Keri Glassman's book: The 02 Diet.  This diet gets you to focus more on putting super healthy and anti-oxidant rich foods into your body than focusing on what you keep out of your body. It is divided into 3 phases. Phase 1 is a four day eating cleanse (not fasting) and Phase 2, which is 2 weeks long, allows more food and far more types of food. Phase 3 is when one gets to add conscious indulgences such as red wine and chocolate, etc. IN SMALL QUANTITIES.

Anyway, I am slightly modifying the 02 Diet to incorporate the principles of the Paleolithic Diet aka Primal Diet. What that means is that I am avoiding sugar, grains and legumes completely, eating only roots and tubers for starches. I am limiting my dairy and starting to eat pasture raised meat, poultry, eggs and dairy.

I have been an organic foods advocate for years, but moving to pasture raised means I get much higher Omega 3 and CLA from the grass fed and foraging animals. (Animals, be they raised organically or not, when not pastured are raised on soy and corn which radically increases omega 6 levels and that is very bad.)  What does NOT work for me about paleolithic diet is the high caloric intake allowed for by the high fat intake. So I am avoiding all bad fats (all vegetable fats, trans fats) and eating GOOD fats, i.e., avocados, nuts and olive oil and ALSO saturated fats like butter and non-hydrogenated coconut oil and beef fat, but I am keeping my portions in check--5 portions daily. In phase 3 I will go up to 6 portions daily of these fats. I am keeping my carbohydrate load to 50 grams daily (mostly sourced from fruit and a little dairy in my coffee), and I am jump starting my day with a high protein and fat breakfast, i.e. omelets and frittatas and an occasional whey protein smoothie. O2 diet often starts the day with grains and dairy and fruit--not nearly enough fat or protein and way too much carb for my taste. The grain and dairy and fruit breakfast--ie plain yogurt, berries and toast--leaves me bloated and drowsy for two hours at which point I am suddenly ravenous. Clearly not the best choice for me. Just saying'....If you want to know more about the Paleolithic Diet, go to www.Marksdailyapple.com


Mmm. Just finished my Tomatillo Chipotle Chicken soup complete with the garnishes of cilantro, avocado and raw shredded cabbage and radish. This is an adaptation of Green Posole, omitting the hominy (corn) and adding poblano and chipotle. Fabulous! Spicy, tangy, slightly smoky, warming, flavorful and chock full of Vitamin C immune enhancing goodness!


Tomatillo Chipotle Chicken soup

dash of cumin, salt and pepper
1 lb organic chicken thighs
3 poblano chilis
1 carton organic chicken or vegetable broth
1 lb tomatillos
1 onion
1 large clove garlic, minced
1 tsp cumin
1 chipotle from the chipotle in adobo sauce can



Set oven to 400 roasting temp. Rub some salt, pepper and cumin into chicken thighs. Place whole poblano chills and chicken thighs on cookie sheet. Turn poblanos in 4 minutes. roast another 4 minutes then remove poblanos and place in paper bag. Turn chicken over at the 8 minute mark and continue to roast chicken for approximately 8 more minutes or until done. When chicken is done, take it out to cool.

While these are roasting, pour chicken broth into large pot and turn heat to medium. Chop onions and tomatillos. Add to pot of broth along with the garlic, cumin and the chipotle. bring to simmer or boil and cook until soft.

Take poblanos out of bag and remove stem and seeds. add to soup pot. Ladle soup mixture in small batches into blender and puree til smooth.

Shred chicken with forks or fingers and stir into soup.

Garnish and enjoy!

Garnishes for Tomatillo Chipotle Chicken soup

shredded cabbage, red or green
slivered radishes
cubed avocado
chopped cilantro

Favorite O2 Desserts

Berry Parfait
2/3 c nonfat Greek yogurt
1 c berries of any type
1 T dark chocolate syrup or
1 T cocoa nibs w 1 tsp honey diluted with 1 tsp water
½ tsp cinnamon

1) swirl the cinnamon, chocolate syrup or honey water into the yogurt but don’t totally mix in
2) in a clear wine glass, place a tablespoon of yogurt in glass, plop in a few berries and a few cocoa nibs
3) continue this layering process until complete, topping with a few berries and a sprig of mint or some orange or lemon rind if you like

Snow Peaked Strawberries
1 c strawberries, stems on
2 T whipped cream (I like to make my own but the canned dispenser type is ok. Whole Foods sells an organic one which I adore)
1 oz cocoa nibs (these are unsweetened but give you a chocolatey aroma and great crunch

Place a bit of whipped cream atop a strawberry then dip it into the cocoa nibs so a few adhere.
Eat by the stem. Slowly. In private, but never in bed. This is a messy finger licking affair that should be enjoyed alone or with someone who doesn’t mind watching you slip into decadence.

Gingery Grilled Pineapple “a la mode”
One really ripe pineapple—maybe a little brown on the outside, cut into slices about 3 x 2 inches wide and ½ inch thick
2 tsp powdered ginger
1 tsp vanilla and 1 vanilla bean, split lengthwise and seeds scooped and retained
Nonfat yogurt or crème fraiche with some vanilla stirred in

rub the pineapple pieces with the ginger and place in a bowl with the vanilla and vanilla bean and let sit for an hour or longer

fire up the grill
very lightly spray the pineapple pieces with a high heat grill tolerant spray or brush very lightly with melted butter

place on hot grill for a few minutes each side until browned, not burnt and tender
Enjoy alone or top with a 1T of nonfat organic yogurt or 1 tsp of crème fraiche

Margaritas, Salsa, and Mangoes. YUM!!!

Spicy Blood Orange Margarita

• 1 oz silver tequila steeped in Thai chili peppers for 30 minutes
• 1 oz cointreau
• 1 oz fresh squeezed lime juice
• 1 oz blood orange juice

shake this in ice, strain into glass

Tomatillo Salsa

• 5 tomatillos chopped
• 5 tomatillos halved
• 1 T lime juice
• 1 tsp honey
• 1 tsp olive oil
• 1 tsp minced garlic
• 5 serrano chilis, finely chopped
• 1/4 red onion finely chopped
• 2 T cilantro, coarsely chopped

Puree the halved tomatillos with the lime juice

stir in the rest of the ingredients

Excellent with carnitas, grilled fish, with scrambled eggs, in tacos and burritos and stirred into plain yogurt with some chopped avocado!

Sticky Oats and Mango breakfast

This was inspired by some yummy Sticky Rice and Mango I had at the House of Siam in Morgan Hill. It is O2 safe!

Boil 1 c water with a dash of salt.

Stir in 1/3 cup oat bran cereal (or oatmeal) and cook until all water absorbed, about 3 minutes.

Spoon into bowl

Stir 1/2 tsp sweetened condensed milk into 1/3 c plain nonfat Greek yogurt (I prefer Oikos organic over Fage)

Top hot cereal with yogurt mixture

Chop 1/2 fresh mango and spoon on top of cereal and yogurt

Sprinkle with 1 T toasted coconut and 1-2 T chopped macadamia nuts or pecans

SUPER YUMMY!

Chocolate Nut Berry Crumble

Preheat oven for 375 degrees

2 cups berries: Pick whatever is freshest and SWEETEST. you could also use thawed frozen berries (unsweetened).

Place berries in a small 8x8 casserole dish and sprinkle with 3 T orange or pomegranate juice. sprinkle with 1/2 tsp cinnamon. Cover with lid

Bake for 10 minutes.

Meanwhile:

1 cup walnuts and or macadamia nuts ground so the biggest pieces are the size of split peas
2 T dried blueberries (again no sugar added), ground up as fine as you can get them
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
(Hint: I use a blender or spice grinder to grind the nuts and blueberries--separately. PULSE, don't grind continuously to get even size pieces)

mix these together thoroughly
toast lightly in dry skillet over medium heat until you smell a little toasting. remove from heat IMMEDIATELY and pour onto glass plate or paper towel

Melt 4 oz very dark chocolate (72% or darker) over double boiler or in microwave

Stir nut/spice mixture into chocolate

Open oven, spoon chocolate/nut mixture over top of fruit. Do NOT cover

Bake for 2-3 more minutes but don't let it burn! Smile your sniffer!

Feel free to top with fresh whipped cream. I make it 1/2 oz amaretto and 1 tsp vanilla without sugar!

Artichoke-Basil-Lemon-Pistachio Pesto

For this super yummy, easy and high ORAC pesto, I started with Keri Glassman's Lemon Artichoke Pesto stuffed chicken recipe which is AMAZING. (it's on her website www.nutritiouslife.com and in The O2 Diet book)

I tweaked it cuz I had leftover spinach, no walnuts but lots of raw shelled pistachios.

Into a food processor or blender toss
2 large handfuls of baby spinach
1 bunch of basil leaves
1 can of water packed artichoke hearts
1 tsp of crushed garlic
fresh grated lemon peel of one lemon
juice of 1/2 lemon
2 small handfuls of raw shelled pistachios
1 oz of grated parmesan
2 T extra virgin olive oil
dash of red pepper flakes or cayenne

Pulse until you have achieved the texture you like. I like it when the pistachios are still a little crunchy, but for some applications, you might like it smoother.

adjust seasonings such as lemon juice and garlic and cayenne to taste.

Great on everything from chicken breasts to eggs to pasta to acorn squash or spread on an open faced sandwich! Also stir it into soups or shake up with more lemon juice and olive oil for a salad dressing!

Super Easy, Fast and Yummy high ORAC Fish

Super Easy, Fast and Yummy high ORAC Fish.

One of my dearest oldest friends, Kathy Tavitian, taught be this dish last night, and she, being the super busy career woman she is, has very little time for cooking.

Take any fish filet you like: Snapper, cod, salmon, tilapia and divide into serving size pieces.
Place on sheet of foil about 3 times the size of the fish.
Dollop salsa plentifully on top. If you are in Phase III of the O2 Diet, add a tablespoon of grated cheese to the top.
Crimp the foil edges, sealing the fish in a little packet.
Bake at 375 15-20 minutes depending on thickness of fish.

VOILA!

P.S. you can slice some carrots and broccoli and add to packet if you like
serve with a salad.

Mangia!

Vegetarian Artichoke Heart Vegetable Soup

Dr. Lisa's Artichoke Heart Vegetable Soup (vegetarian)

This soup is quick, easy, inexpensive, low cal and a full meal with 9,500 ORAC points per serving! Great for lunch or dinner on a chilly day!

4 cups vegetable broth
1 tsp tumeric
1 tsp oregano
1/2 tsp cinnamon
1/2 tsp cumin
1/2 tsp mustard powder
1/2 tsp cayenne powder (more to taste if you like spicy!)
1 granny smith apple, peeled and chopped
1 yellow onion, chopped
1/2 c. chopped cauliflower
1 c. sliced crimini mushrooms
1 c water packed artichoke hearts, drained
1 c. diced canned tomatoes, drained
1 can black eyed peas, drained
1 package frozen asparagus tips
1 cup kale, cut in thin strips
8 oz white wine
chopped pistachios

spray a nonstick skillet with some canola oil or melt 1 tsp butter over medium heat. add apple, onion, mushrooms and cauliflower. saute until onions golden. meanwhile, pour the vegetable broth in a large soup pot, add all the spices and bring to simmer. add the artichoke hearts, tomatoes, black eyed peas. when sauted vegetable mixture is golden, add those to the soup pot.
add the frozen asparagus tips and kale. watch the soup. when the asparagus is bright green and tender, add the white wine. take off heat.

ladle into bowls and top with 10 chopped pistachios per serving
Makes 6 servings
9500 ORACs per serving

Celery Root and Granny Smith Soup

This is such a wonderful soup and easy to make. It fits in perfectly with Phase II of the O2 Diet. I adapted it from a recipe I found on epicurious.com

1 celery root, peeled and chopped
1-2 granny smith apples, cored and chopped
1 yellow onion, chopped
1 parsnip, sliced (optional)
1 head cauliflower, chopped
4 cups vegetable or chicken broth, low sodium
thyme, black pepper to taste

In large pot, cook celery root, cauliflower and parsnip in the vegetable or chicken broth until soft. Meanwhile, in nonstick skillet sprayed with canola oil, cook onion and apple until soft and slightly golden.

Transfer all to food processor with thyme and black pepper. Puree.

Garnish with:

Chive oil
turkey bacon bits

Chive oil:
1/2 c. chopped chives
1/2 c. olive oil
whirl in food processor until pretty smooth

Turkey bacon bits: lay turkey bacon slices on several paper towels on plate. cover with more paper towels. microwave for about 3 minutes or until desired doneness achieved. remove paper towels and blot any oil with more paper towels. crumble when cooled enough to handle

Garnish 1 cup soup with 1 tsp chive oil and 1 tsp bacon bits

Salmon with Strawberry Balsamic Glaze

Salmon with Strawberry Balsalmic Glaze

I made another recipe from the brilliant O2 Diet by Keri Glassman. She has a fantastic recipe for Salmon with Raspberry Balsamic Glaze, but raspberries are really expensive right now, so I substituted frozen organic strawberries. It was delicious! This is how I did it:

I quadrupled the book's recipe so I had enough for 4 servings. Based on that, this is what I used:

1 package frozen organic strawberries, thawed
5 Tablespoons balsamic vinegar
4 teaspoons freshly squeezed Orange juice squeezed from the orange from which I grated
1 tsp fresh orange peel
2 T red wine
1 1/2 tsp agave syrup (honey would be good too)

Dump all ingredients together in sauce pan, cook over medium low for about 15-20 minutes until reduced to your desired thickness, stirring and mashing strawberries from time to time. Whirl in blender til smooth.

Serve over salmon or, for a Conscious Indulgence, over plain nonfat yogurt with a few fresh strawberries and some crumbled toasted pecans!

super yummy! Thanks, Keri!