Roasted Sweet Potato Coconut Soup

I live in Sonoma County and a summer day here can mean 100 degrees at 2 pm and a chilly 52 degrees by bedtime. So, I guess a summer soup recipe isn't all that odd, really. Anyway, this soup is good enough to eat cold, so if you live in a 100-by-day and 98-by-night region, you can still enjoy this. (I grew up just about 90 miles from here in the Central Valley which was a 114-by-day and 95-by night kind of place. Yes, California has micro-climates!)

This soup can be super simple or you can add some wonderful tastes to it. Here's a medium-simple version:

Roasted Sweet Potato Coconut Soup
Makes 3-6 servings

1-2 medium Sweet Potatoes (you can sub a couple carrots for a potato)
1 med onion, chopped or sliced
1-3 cloves garlic
1-2 tbs olive oil or coconut oil 
1 cup veggie broth
2 cups water
1-2 tsp salt (if broth is no-salt)
1-2 tsp coconut aminos
1 can coconut milk

Flavors to add for variety: ginger, ground pepper, horseradish for heat, cinnamon. If you are doing nightshades, curry or chili is a nice touch.

Cut sweet potatoes into 1/4's and spray lightly with coconut or olive oil spray. Roast in 350 degree oven for about 10-20 minutes (depending on thickness of your sweet potato), turning once. They will be done when pricked with a fork and are soft all the way through. Let cool and then peel. (You can also roast your onions and garlic with the potatoes.) Cut into small chunks. (Chunk size is up to you. If you plan to puree this to a totally smooth soup, keep them big, it just doesn't matter. But if you want a chunky soup, them cut them into smaller chunks.)

If you haven't roasted your onions/garlic with your potatoes, fry them in the oil (or water) until tender, adding garlic half way. Add a little water to deglaze the pan, then add veggie broth, salt and water. Add your sweet potato chunks and simmer until warm.

If you like a chunky soup, spoon out some of the chunks and set aside. If you have a wand mixer, blend until the desired creaminess is attained, or scoop (carefully...it's hot!) into your blender or food processor to blend. Put it all back in the pot and add back in your chunks if you took some out. Now add in your coconut milk and heat/stir until warm. It's best not to overheat or boil once you have added the coconut milk.

The thickness of this soup will depend on so many things...how many potatoes you used and just how big they are; which kind of coconut milk/cream you use and how thick it is. Keep it on the thick side as you go since you can always make it thinner with more water. Making it thicker is harder...if you've got an extra sweet potato (or carrot) on hand, you can quickly microwave one and add it to the soup and blend again.

Plum-Pretty Smoothie

My plum tree is overflowing with plum-tastic-ness this week and you'll see her bounty showing up in many a recipe. I usually take the skin off these plums since it is so bitter (and yet the fruit so sweet!), but I kept it on and I'm glad I did since it makes the smoothie so pretty, like the peppermint chip ice cream of my youth. Maybe my sugar taste buds have reawakened, because this tasted fine without any added sweetener, not even any vanilla.

Plum-Pretty Smoothie
Serves 1-2
~ 9.3g protein per recipe (with nuts)

1/4 cup almonds*
(nut-free version: add 1/4 cup coconut cream or 1/2 avocado)
1 cup water
3-4 plums
1 banana
2-3 ice cubes

Whir in blender. Drink!

*I am on a modified Paleo/AIP diet since I am vegan. In order to increase my protein content, I am using organic non-GMO almonds, white rice and soy (soy-only tempeh, edamame, extra firm tofu) in some of my recipes and in moderation over the course of a week. I will provide strict AIP/Paleo alternatives when I can. The protein content listed is for my modified version.

Bean there, fried that!

This is what I threw together after a day of not planning any meals–but I had stocked my kitchen with these fresh foods. I ate a little over half of this for dinner and the rest for breakfast the next day. Traditionally I would have served this with rice or another grain and my whole family would have eaten it. Since I plan on having rice now and then myself, I can see eating it that way, and reducing my portion with the addition of rice.

Bean There, fried that!
(Green bean/Kale/Carrot Stir-fry)
Serves 1-3
Protein per recipe: ~  9.2g

2-3 Tbs olive oil
1/3 onion, chopped
1 cup chopped carrots
1 1/4 cup green beans, cut 3-4 inches
2 tsp ginger juice* (or about 1 inch chopped/minced ginger)
2 tsp sesame oil
2 handfuls chopped kale

Medium to high heat. Heat oil in pan. Add onions until glistening. Add carrots, stir. Cook until tender, 3-6 minutes.  I added about a 1/4 cup water to the carrots and then let them steam with the lid on. Add green beans, cook about a minute. Add oil and ginger, stir. Add kale to the top and put lid on, let steam for a few more minutes. Total cooking time about 10-15 minutes.

Like with all stir-frys, try to keep your veggies bright and little crunchy. Right now I like things a little softer since I have a bad tooth.

I used sesame oil for flavor even though it is a seed oil. The Hartwigs in "It Starts with Food"* feel such small amounts are OK. You can always omit this without a huge loss in flavor.

* See resources tab.

Don't Forget Your SPF! (Sweet Potato Fries)

All I can say is, thank goodness I live in the era that sweet potato fries (SPF) are popular! I absolutely love them and as a vegan, ordering french fries has often been my only option at some restaurants. I do notice I am much more achy after eating white potatoes, so I am thrilled when a restaurant has SPF's. Again, I was inspired by Chocolate Covered Katie's Crispy Homemade Sweet Potato Fries. Mine didn't turn out as crispy but were still delicious. I ate my whole batch myself (one large sweet potato). I experimented and baked half and fried half. Neither got crispy, but they both tasted good.

Don't Forget Your SPF!
1-2 servings
Protein per recipe: approx 5 g

1 large sweet potato
salt
garlic powder
onion granules

Coconut or Olive Oil cooking spray (for baking)
2-3 Tbs Coconut or Olive Oil  (for frying)

Cut your sweet potato into strips about 1/4 inch thick.

For baking:
Place on cookie tray, spray with  oil of choice, turning to coat. Shake salt, garlic powder and onion granules. Place in 400 degree oven for 15-20 minutes, turning at least once. (Chocolate Covered Katie's reader suggests you put them on parchment paper to absorb moisture. I'll try that next time.)

For frying:
Heat oil in pan. Pat down fries to remove excess moisture to lessen splatter. Carefully place fries in hot oil. Turn as they are cooking to evenly cook and brown. They can "go" and burn fast. When done (5 minutes), place on paper towels to drain oil. Sprinkle on salt, garlic and onion. I'm sure a deep-fat fryer would work, too, I just don't own one.

Serve by themselves or with a dip. I used my "NoMato Marinara," recipe to follow soon. A vegan ranch would be great, too and I'll experiment with making a Paleo/AIP recipe soon.

Red, White and "Blew" It: AKA Beet Mustache Smoothie

For many reasons, this was a photo-shoot gone wrong! I was in a hurry to leave the house (and drink this since it was my breakfast). Most of the shots have a reflection of my tabletop which look like a white mustache. I'll re-shoot the next time I make this. But anyway...here's my "Red Smoothie"or as I might name it..the Red, White and Blew It.

Red, White and Blew It: AKA Beet Mustache Smoothie
1-2 Servings
Protein Content per recipe: approx 3.3g

1 cup water
1/4 cup beet
1 celery stick
1 green onion
3 baby carrots
1-2 cups mixed greens

Optional
ice cubes to make it colder
salt
pepper
natural horseradish for kick (hmm..maybe that's why they call it horse radish!)

Whir in blender til smooth. You can always strain smoothies like this if you just want juice, but then you lose some nutrition and fiber. Or add the strained items to a soup later.

Coo-coo for Coconut Zucchini

Inspired by Chocolate Covered Katie's post of the day Crispy Healthy Baked Zucchini Fries, I decided to make them even "more" healthy and try a Paleo/AIP version. I knew coconut flakes would make a good bread crumb substitute and I had some coconut flour on hand, too. This was just a small test batch. They are a very delicate and I don't really have much patience for dipping and coating stick after stick. Tasted good, though. I had some "NoMato" marina sauce in the freezer from a few weeks ago when I first experimented with the AIP diet, so I used that for my dipping sauce. (No tomatoes...made with beets and carrots...recipe to follow.)

Coo-coo for Coconut Zucchini
1-2 servings
Protein content for recipe: approx 6g

1/2 cup coconut flour
1/2 tsp dried tarragon
1/2 tsp dried basil
salt
pepper

1/2 cup coconut milk

1/2- 1 cup unsweetened coconut flakes

2 medium zucchinis, cut in strips, patted with towels to reduce moisture

Coconut oil spray (olive oil works too)

400 oven, 20 minutes, turn once

Mix first five ingredients, place in a shallow container for dipping. Place the milk in another container and the flakes in a third.

Dip your sticks into the flour, then milk, then flakes. Carefully place on a baking tray. Spray strips with oil spray lightly and bake in a 400 degree oven for 20 minutes, turning once, spraying again.

Avocado Smooth 'n Tangy

I know I should vary the colors of my morning drink, but I've got 5 avocados that need to be eaten NOW and I love avocado smoothies! Before this Project, I would have added some agave to sweeten the deal, but I am being good. It felt liked it lacked a little sumptin', so I added the squeeze of lemon. Yes! That was the boost of flavor I needed. My tongue is used to the sweet, and the brain went there first. Good lesson to learn when trying to wean off sugar...give your buds (taste buds, that is) a different point of view... in this case tart did the trick to add the kick.

Avocado Smooth 'n Tangy
Makes 1-2 servings
Protein content per recipe: approx 8 g

1/3 cup raw almonds (soaked is good)
1 avocado
1 plum
1 cup water
1 tsp vanilla
salt optional
squeeze of lemon

Whir in blender. Drink! (I blend the almonds and water first to get them as smooth as possible.)

Nut-free alternative: use coconut milk instead of almonds and water.

Salute to Cilantro Smoothie

Salute to Cilantro Smoothie
Makes 1-2 servings
Approximate protein per recipe: 13 g

1/2 cup raw almonds (soaked overnight would be best)
1 cup water (coconut water would be great)
3 baby carrot
1 small plum
small bunch cilantro
1 green onion
handful of greens (mine was 50/50 baby spinach and mixed greens)
2-3 ice cubes to cool it down
optional: salt to taste
optional: 1/4 - 1/2 tsp natural horseradish

Whir in blender. I use a Vitamix, so I don't really have to chop up well or go in any order. You know your own blender.

If you hate cilantro, just use parsley and call this "Salute to Parsley."

Nut-free version: Just omit nuts. To keep it thick, and balance your carbs with some fat, you could add 1/2 to a whole avocado.

I was going to wait a day and play catch-up with posting my meals,  but I was just so excited about this one I had to post right away. I'm an experienced smoothie-maker, both sweet and green, and this just came to me as I went. I knew I wanted to start with almond milk from raw almonds, and I decided to not strain them to keep all the protein and fiber. You can strain yours if you want, of course. This really makes a nice smoothie/soup/sauce with any of the first 3 to all of the ingredients. I tasted it at each step and realized I'd love to pour this over veggies or eat as a cold soup. I added horseradish for my second serving since I would add a little Siracha hot sauce to my green smoothies for some kick. But alas, that is made from peppers (nightshades) and who knows what else.

The Beginning

This blog is about my journey to lose weight, reduce pain in my joints and muscles and find out if something in my diet is causing these problems, or at least contributing to them.

I have been a vegetarian or vegan for the past 20 years. I have a true allergy to dairy and I believe an intolerance to wheat/gluten. I've been eating wheat-free for about 3 years, with "cheating" now and then, knowing some of the consequences. I plan to stay vegan.

My plan for diet in the next two months (beginning July 1, 2013), is to do a modified "paleo" diet. Certain groups have advocated a paleo-like "Autoimmune Protocol Diet" (AIP) to cleanse the system and heal a "leaky gut." I have no idea if this is my problem, but trying a change in diet doesn't cost me anything except a test of my own will-power. (I write this as a Lays potato chip commercial is playing in the background!)

So, what the heck am I going to do?

A "Paleo" diet is one that consists of little to no processed food. These folks eat things like grass-fed beef, wild fish, etc. No grains (wheat, rice, etc.), no legumes (beans, peanuts, soy). No sugar, no alcohol. Sometimes, no dairy, except for clarified butter and ghee. (There are many versions of Paleo. I'm following the "It's Starts with Food" book by Dallas and Melissa Hartwig.)

In addition, the AIP diet says no nightshades (tomatoes, potatoes, eggplant, paprika, peppers, bell peppers), no nuts/seeds, no dairy. Some of these things are added back in slowly after a month or two to see if there is a negative reaction. The AIP folks believe a "leaky gut" lets stuff into the blood stream and caused inflammation and therefore, pain...and other stuff.

How will this vegan get her protein? (I KNEW you were going to ask me that!)
Well, I'm not so sure. I will need to decide what modifications I will make to both of these diets, hoping I'm not adding in exactly what's giving me problems. I am used to getting plenty of protein from nuts/seeds, legumes and some grains. I may try organic non-GMO tofu and plain soy tempeh to start and see how I do. I may also keep white rice in my diet, at least once a week.

You, the reader, can look forward to recipes I find or create along with photographs of the meals I make, along with a running commentary about how the project is going, my problems and successes, what might be feeling better and if I am losing weight. I will include exercise and strengthening movements to this plan. I also have an incredible massage therapist (Ed Lark) who supports this achy body on a monthly basis. I've started on a journey with a new chiropractor just last week. He's Paleo (not vegan), so this will be interesting! He seems to be a good listener and we'll see if he does his homework around some of my issues.

So, here's to Day 1 of my Vegan Paleo Autoimmune Protocol Project, henceforth to be known as the VPAPP!