Chef V Food Fact: Sweet potatoes are the uber tuber – packed wth fiber and antioxidant, anti-inflammatory, and blood sugar regulating nutrients. The best ways to prepare them for maximum health benefits are boiling, steaming and stir frying.
For a healthy variation to this recipe, add 1 tbsp fresh ginger and 1 tsp fresh turmeric.
In a saucepan, sauté the leek and garlic in the coconut oil for 2 minutes over medium heat. Add the sweet potatoes, carrots, and vegetable broth and cook for 15 to 20 minutes, until the veggies are tender. Add the cashews. Transfer to a Vitamix in batches, if necessary, and process until smooth. Soup is best served warm.
Ingredients
Directions
Tag: coconut oil
Creamy Carrot Soup – Made with Nut Milk
Chef V’s Tips: Many raw food recipes call for soaking nuts. Why? Soaking nuts (from 2 hours to overnight) improves the flavor and nutritional value of the nuts by releasing dust, residue and tannin into the water, leaving the nuts with a softer, buttery texture and increasing their digestibility. Never use the soak water – always discard it.
A healthy variation on this soup adds fresh ginger and fresh turmeric.
Ingredients
- 1 to 2 teaspoons coconut oil or cold-pressed olive oil
- 3 cloves garlic, minced or pressed
- 2 cups sweet onion, diced
- 1 1/2 pounds (about 5 cups) carrots, peeled and chopped
- 5 cups vegetable broth
- 2 to 3 tablespoons grated fresh ginger
- 3/4 cup cashews, soaked and drained
- 1/2 cup Chef V's Raw Nut Milk or coconut milk
- Sea salt and freshly ground black pepper, to taste
OPTIONAL TOPPINGS
fresh chives, flat leaf parsley, raw cashews
For a healthy variation to this recipe, add 1 tbsp fresh ginger and 1 tsp fresh turmeric.
Directions
Heat the oil in a large stockpot over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent. Add the carrots, vegetable broth, and 2 to 3 tablespoons of grated ginger. Bring to a boil.
Reduce the heat and simmer for about 20 minutes, or until the carrots are tender. Turn off the heat and allow the soup to cool for 10 minutes. Drain and rinse the cashews well.
Add the cashews and nut or coconut milk to the soup. Transfer to a Vitamix in batches, if necessary, and process until smooth. Taste the soup and season with salt and pepper, if desired. To serve, ladle the soup into bowls and garnish as desired.
Little Leprechaun Soup
Check out this delicious Meatless Monday recipe from Chef V. Perfect for this St. Patty’s day or anytime!
TOTAL: 45 minutes
Prep Time: 45 minutes
Serving Size: 2 Person
Ingredients
-
- 2 tbsp. organic coconut oil
- 1 large yellow onion, chopped
- 3 shallots, chopped
- 2 garlic cloves, minced
- 1 quart of organic vegetable broth
- 6 cups organic broccoli florets, chopped
- 1 tbsp. fresh thyme leaves
- ½ cup raw, unsalted cashews
- 1 cup coconut milk
- ½ cup pepitas for garnish (optional)
Directions
In a large soup pot over medium-high heat, heat the coconut oil. Add onions, shallots, and garlic and cook until translucent, about 3-4 minutes. Add broth & broccoli and boil for 10 minutes. Remove the soup and pour into a blender. Add thyme, coconut milk, and cashews to blender. Blend until smooth, 2-3 minutes. Serve in a bowl and top with pepitas or garnish with extra thyme sprigs.
Creamy Broccoli Soup
My Creamy Broccoli Soup is made with coconut milk and coconut oil.
In case you didn’t know, coconut milk is the liquid that comes from the grated meat of a brown coconut, whereas coconut water is the clear liquid inside the young green coconut.
When using canned coconut milk, shake the can first to even out the creamy thickness of the milk inside. Once opened, cans of coconut milk must be refrigerated and are usually only good for a few days. – Veronica
TOTAL: 1/2HR
Prep Time: 10 Min
Cook Time: 20 Min
Serving Size: 2 People
Ingredients
- 1 large yellow onion, diced
- 2 shallots, minced or pressed
- 2 cloves garlic, minced or pressed
- 2 tablespoons coconut oil
- 4 cups vegetable broth
- 6 cups chopped broccoli florets
- 1 tablespoon fresh thyme leaves
- 1/2 cup coconut milk
- 1/2 cup raw cashews, soaked and drained
- 1/2 cup raw pumpkin seeds
Directions
In a large stockpot over medium high heat, sauté the onions, shallots and garlic in the coconut oil and cook for about 3 to 4 minutes, or until the onions are translucent.
Add the broth and broccoli and boil for 10 minutes or until the broccoli is just tender.
Transfer to a Vitamix in batches. If necessary, and process until smooth. Add thyme, coconut milk, and cashews and blend again until smooth. Top with pumpkin seeds and serve.