Peach Melon Gazpacho

Local, tree ripened peaches are one of my favorite foods. In the late mid-western summer, they happen to be bountiful along with sweet melons and mellow cucumbers. These beauties are easy to pick up at your local farmer’s market or grocery. One benefit of deliberately eating locally and seasonally is that you are more likely to eat a wide variety of foods resulting in a greater diversity of phytonutrients vital for health and chronic disease prevention. The shorter the distance food needs to travel to reach you, the fresher and more flavorful it will be.

I hope you enjoy this recipe that combines the best of late summer fruits.

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Peach Melon Jalapeño Gazpacho

Gazpacho is a Spanish-style soup often made from tomatoes and other vegetables and spices. This recipe is a liberal interpretation of the delicious chilled soup. The cucumbers, jalapeños and cilantro add balance and contrast to the sweet fruits, while the lemon and salt enhance all the flavors.

Peach Melon Jalapeño Gazpacho

Makes approximately 3 cups (6 servings)
Author: Erica Leazenby, MD
Time: 10 minutes

Ingredients:

• 2 peaches, peeled and pit removed

• 1/2 medium cantaloupe melon, rind and seeds removed; cut in large cubes

• 1 medium cucumber, peeled and seeds removed

• 1-2 medium jalapeño, seeds and ribs removed

• 2-4 tablespoons fresh lemon juice (1-2 small lemons)

• 1/4 cup raw cashews, soaked in water for 1 hour then drained

• Generous pinch of salt

• Garnish: Cilantro leaves and fruity olive oil

Directions:

1. Combine all the soup ingredients in a blender until smooth. Fruits can vary in sweetness and heat. Adjust the amount of lemon juice and salt to taste to balance the the fruit and veggie mixture.

2. Store the soup in the fridge, but allow the mixture to come close to room temperature before serving.

3. Garnish with a few cilantro leaves and a drizzle of high quality olive oil.

Pantry Staple Tortilla Soup

This soup is a favorite in my house. Not only is it a kid pleaser, but it is easy on the chef. All the ingredients can be stored in the freezer or the pantry making it a go-to when the last grocery trip is a distant memory. Serve it with plenty of guacamole for a hearty and satisfying meal.

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Tortilla Soup

Author: Erica Leazenby, MD
Serves: 6
Time: 20 minutes

Ingredients:

• 1-2 Tablespoons olive oil

• 1 package organic frozen fajitas mix (onions and mixed bell peppers)

• 1 16-ounce organic jarred salsa (mild, medium or hot to fit your taste.)

• 3-4 cups organic stock (veggie or chicken)

• 1 1/2 tsp cumin

• 1 can organic back beans, rinsed and drained

• 1 tsp salt or to taste (use less if your stock contains sodium)

• Pepper to taste

• 1 small package frozen organic sweet corn

• Optional additional ingredients: cooked chicken, cilantro, lime, cheese, tortillas and avocado/guacamole

Directions:

1. Place 1-2 Tablespoons of olive oil in the bottom of a soup pot. Add the onion and pepper mix and gently sauté the veggies over medium heat until the peppers are soft and the onions are translucent.

2. Add the salsa and simmer the mixture for a few minutes until it is fragrant.

3. Add the stock, cumin, beans, salt and pepper. Simmer the mixture for an additional 10-15 minutes to allow the flavors to come together.

4. Add the corn just before serving. Adjust the salt and pepper to taste.

5. Serve the soup with organic tortilla chips (or grain-free cassava chips), a dollop of guacamole and sprinkle of cilantro. Enjoy!

Moroccan Lentil Soup

The warm and cozy spices of this dish take comfort food to a new level. This soup, also known as harira, has many variations across the Middle East and is a staple to break the fast of many religious traditions. It has the added benefit of several anti-inflammatory ingredients, including turmeric and ginger.

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Moroccan Lentil Soup

Author: Erica Leazenby, MD
Servings: 6
Time: about 1 hour (15 minutes active time) 

Ingredients:

1-2 Tablespoon olive oil, divided
8 oz pastured, boneless, skinless chicken or lamb, cubed (optional)
1 yellow onion, chopped (about 1 cup)
2 stalks celery, chopped (about ½ cup)
2 carrots, chopped (about ½ cup)
1 teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cumin
5-6 grinds of pepper to taste
1 14.5 oz can diced organic tomatoes 
1 1/2 teaspoon sea salt plus more to taste
1 can chickpeas, drained and rinsed
6 cups stock (vegetable or chicken)
½ cup dried green lentils, rinsed
¼ cup long-grain brown rice
2-3 large handfuls of fresh spinach
¼ cup cilantro, chopped
¼ cup parsley, chopped
1 lemon, cut into wedges (optional) 

Directions:  

1. Heat oil in a large stock pot. (If using chicken, add the meat to the pot and season with salt and pepper. Once all sides are browned, remove the chicken from the pot and set aside.) Add a small amount of additional oil to the pot if needed and add onions, carrots and celery. Sauté the veggies until they soften. 

2. Add the turmeric, cinnamon, ginger and cumin to the veggies and stir constantly for 1 minute. Toasting the spices enhances their flavor, but use care to not burn them.

3. Add the salt and tomatoes with their juice. Stir and cook until fragrant, 2-3 minutes. 

4. Add in the chickpeas, stock, lentils and rice. (If using chicken, return it to the pot with any accumulated juices.) Bring to a boil. Reduce heat and simmer covered for 40-45 minutes or until the lentils and rice are soft. 

5. Just before serving, add in the spinach and herbs.  Stir until the greens are wilted.

6. Garnish with the juice of a lemon wedge and additional herbs. 

MEDITERRANEAN DIET FOR EVERYONE

MEDITERRANEAN LENTIL SALAD

CLASSIC TOMATO BASIL SOUP

Is Bone Broth Worth The Hype?

Simmering Bone Broth

I’m coming to terms lately that I may have a bit of a hoarding problem in the kitchen. I found no less than 9 quarts of homemade organic bone broth in my freezer. I love squirreling away veggie bits (ends of carrots, leeks, asparagus and onions, squash peels) together with bones from organic chicken. All of these scraps, which are often discarded, make amazing flavored broth that adds extra nourishment in many recipes. In my opinion, broth is what separates the good chefs from the extraordinary chefs. I use this broth in all my soups and often use it as the liquid for cooking rice. 

In the world of functional medicine, we LOVE bone broth. It is often cited as a gut-healing food. I frequently recommend its use when I am helping people overcome GI symptoms. It is delicious and well-tolerated, and does seem to anecdotally help people feel better. But, the scientist in me has often wondered if this was just hype or if research has proven this true. Unfortunately, there is very little scientific data about bone broth. 

Why drink bone broth?

Bone broth is a popular wellness product. The purported health benefits include being a rich source of collagen, amino acids and minerals with anti-inflammatory properties. The nutrients are extracted from the bones through a long cooking process that sometimes includes adding acid (vinegar) to the simmering stock.

Unfortunately, there is little published research about nutrients in bone broth. Recipes for broth can vary widely adding to the challenges of creating an accurate representation of the liquid. Small studies suggest broth contains modest amounts of chromium, molybdenum, potassium, selenium and magnesium, all of which are essential for health and healing. Other studies, however, suggest that broth contains only a minimal amount of calcium, phosphorus, iron, zinc, and copper. Adding vegetables to the simmering broth does increase the minerals (and the taste) in the finished product. Of note, simmering bones for long periods of time can also extract undesired elements like lead and other heavy metals. Luckily, studies (linked below) suggest that the levels of toxic elements are low and unlikely to be of concern.

How to make your own bone broth

As evidenced by my freezer, I love to make bone broth. Regardless of the lack of scientific data, I continue to see it as a nourishing and delicious component of healthy, flavorful cooking. I feel accomplished when I turn bits of veggies and bone into food that nourishes my family and creates incredible flavor. This is the “recipe” I follow. It is very adaptable to whatever veggies scraps or bones you have on hand. Many people like to purchase beef bones or chicken feet for the sole purpose of making broth. I prefer to use what routinely comes into my kitchen. Since I use the broth in a variety of cooking dishes, I also prefer to not add vinegar to my recipe. I have success creating a rich, gelatinous broth with the recipe below.

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Homemade Chicken Bone Broth

Author: Erica Leazenby, MD 

Makes: 3 quarts stock

Time: 30 minutes hands-on time (15 minutes prep, 15 minutes packaging)

Ingredients:

• 1 onion*, halved

• 1 large carrot* (clean but it does not need to be peeled)

• 1 celery stalk* 

• 1-2 fennel stalks (optional)

• 5-10 mushroom stems (optional)

• Butternut squash peels (optional)

• 4-5 whole peppercorns

• 1 large bay leaf

• 5-10 parsley stems*

• 2 sprigs fresh thyme or ¼ tsp dried

• 1 1x4 inch piece dried kombu** (This seaweed supplies extra minerals like iodine.)

• Frame of 1-2 organic or pastured chicken or an equivalent amount of bones, preferably previously roasted

• 3 quarts filtered water

Directions:

1.     Place all ingredients in a slow cooker or pressure cooker. 

2.     Allow the ingredients to cook for 36 hours in the slow cooker on low heat or 4 hours in the pressure cooker at high pressure. 

3.     Strain the contents of the broth. Once appropriately cool, place the stock in the refrigerator overnight. The next morning skim off any undesired fat. 

4.     Pour the stock in 1-quart freezer containers. Store for future use. (I also like to freeze a portion of the broth in 1 cup increments** for convenience.)

* Or use an equivalent amount of scraps. I avoid using cabbage, broccoli, cauliflower or other similar brassica family veggies.

Never fear. If this process sounds overwhelming, studies comparing homemade verses commercially purchased bone broth did not show signifiant difference in nutritional contents.

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Culinary primer:

The term broth and stock are often used interchangeably. They are closely related. I have listed definitions below that have been provided by one of my favorite food authorities, Epicurious. What many people term bone broth should technically be called bone stock. I am not sure how bone broth became the popular term, perhaps because it has a better ring to it.

Broth is water simmered with veggies like carrots, celery and onions, aromatic herbs like parsley, bay leaf, thyme and peppercorns and may or may not include meat or bones. It is usually cooked for a short period of time before being strained and seasoned. 

Stock is water simmered with veggies and herbs and animal bones (often roasted). It may also include pieces of meat. The water is simmered for longer periods of time before being strained. The goal is to extract the collagen from the connective tissue of the bones so that the stock has a thicker, gelatinous quality. 

 References:

1. McCance RA, Sheldon W, Widdowson EM. Bone and vegetable broth. Arch Dis Child. 1934 Aug;9(52):251-8.

2. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7.

3. TIME magazine. January 2016. Science Can’t Explain Why Everyone is Drinking Bone Broth. Accessed at: http://time.com/4159156/bone-broth-health-benefits/

4. Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013 Apr;80(4):389-90.

5. Hsu DJ, Lee CW, Tsai WC, Chien YC. Essential and toxic metals in animal bone broths. Food Nutr Res. 2017 Jul 18;61(1):1347478.

6. Dr. Kara Fitzgerald Bone Broth White paper: https://gallery.mailchimp.com/36f67b141008ab16392748797/files/76dd7b45-a07a-4c41-bc8d-fd4a497e1710/2019_Bone_Broth_Report_2_.pdf?mc_cid=d7e7a163d7&mc_eid=f46483d568

7. Broth vs Stock https://www.epicurious.com/ingredients/difference-stock-broth-bone-broth-article

8. Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. Int J Sport Nutr Exerc Metab. 2019 May 1;29(3):265-272. doi: 10.1123/ijsnem.2018-0139. Epub 2018 Sep 26.

** Amazon affiliate link

Classic Tomato Basil Soup

Classic Dairy-free Tomato Basil Soup

Comfort food at its finest, this soup is an antioxidant rush. The potato and cashews give the soup a creamy, silky texture without dairy. Grilled cheese is optional. 

Tomato Basil Soup (Gluten and dairy-free)

Author: Erica Leazenby, MD 

Serves: 4-6

Time: 30 minutes

Ingredients:

• 1-2 Tablespoons olive oil

• 1 large onion, diced

• 1 carrot, diced

• 1 garlic clove, cut in 3-4 pieces

• 2 14-oz cans organic tomatoes

• 1 small yellow potato, peeled and diced

• 2 teaspoons dried basil

• 4 cups stock (veggie or chicken)

• 1 ½ teaspoon salt

• ¼ teaspoon pepper

• ¼ cup raw cashews, soaked in hot water for 30 minutes

• 1 teaspoon maple syrup (to balance acidity)

• Pinch red pepper flakes (optional)

Directions:

1. Heat the oil in a large soup pot over medium high heat. Sauté the onions, carrots, garlic and half the salt until the onions are soft and translucent about 4-5 minutes. 

2. Add the tomatoes, basil, potatoes and pepper flakes to the mixture and stir to combine.  After sautéing the tomatoes for a few minutes, add the stock and remaining salt and pepper. Simmer the mixture until the potatoes and carrots are soft about 10 minutes. 

3. In batches, use a high-speed blender to puree the tomato soup. Add the cashews to the blender during this process. 

4.  Pour the pureed soup back into the soup pot. Season with salt, pepper and maple syrup to taste. 

5. Serve garnished with fresh basil, parsley or crackers.