Adaptogenic Zucchini Walnut Soup

 
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This recipe is late summer perfection. It's proven to be the most divine way to transform past-their-prime summer produce, and has become my new favorite way to enjoy zucchini squash. Though the merriment of flavors draws upon Indian summer vegetables and herbs, the dish presents itself in a way that suits the incoming shift in season. It's my official first welcoming-in of warming fall food.  

Work has been especially taxing these last few weeks, and I'm navigating a sea of change and transition in my personal life (a break up, and all the life-reassessment and existential questioning that goes along with it), so this soul-warming, body-nourishing, and make-ahead recipe has been on repeat in my kitchen. Truly. I've made it three times in the last three weeks. It's such a relief to know that among the chaos and emotional ups-and-downs of the day, meal time is already taken care of and waiting for me in the fridge. I know I'm not alone in that sentiment. 

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And because I believe that elevating every day foods and meals is the basis for creating powerful shifts in health + consciousness (and I'll admit, I'm a sucker for herbs and potions), I added a dose of Sun Potion's newly-released and highly-coveted adaptogenic blend - Yin Power - to the recipe. The flavor is subtly sweet and nutty, and blends seamlessly with the zucchini, walnuts, and basil (which, as fate would have it, are also subtly sweet and nutty). This particular herbal blend, designed to amplify one's feminine energy, also boasts a far-reaching bouquet of health benefits, including improved hormone balance, increased immune function, potent stress relief, cellular regeneration, elevated energy, emotional equilibrium, and more radiant skin. Yes, please. 

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Other than the herbal blend, you will likely have each of the ingredients for this dish already in your kitchen and pantry. And those always tend to become my favorite, make-over-and-over-again recipes: simple, every day ingredients that when combined thoughtfully create something totally novel and flavorful. Hoping you enjoy this recipe as much as I have been, and that you savor every last moment, sip, and bite of this year's summer! 


ADAPTOGENIC ZUCCHINI WALNUT SOUP

Serves 4

Ingredients:

  • 6 cups zucchini squash, chopped
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 cup raw walnuts, toasted for five minutes at 350 F
  • 1.5 tbsp olive oil
  • 2 bay leaves
  • 1 cup fresh basil
  • 4 cups broth (chicken or vegetable)
  • 4 tbsp Sun Potion Yin Power (1 tbsp per serving) - optional
  • Salt and pepper, to taste

PREPARATION | In a large stock pot, heat the oil over medium and add in the onions. Sauté for a few minutes (until onions are translucent), before adding in the bay leaves and garlic. Sauté for another few minutes, until the garlic gets nice and aromatic. Finally, add in the zucchini, lightly toasted walnuts, and your broth. Bring mixture to a boil, then reduce to low, cover, and simmer for 20 minutes. 

Removing your pot from the heat, fish out the bay leaves and add in your fresh basil and adaptogenic herb blend (if using). Transfer the mixture to your blender and, most likely working in batches, purée until smooth and creamy. Season with salt and pepper to your taste.

Soup will keep well in the fridge all week, and is equally as delicious served warm as it is chilled. Serving options include a drizzle of really nice, flavorful olive oil, a sprinkle of red pepper flakes, a few torn basil leaves, and crusty bread for dipping or topping. Enjoy! 

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I love seeing what you create and getting your feedback on recipes! Leave any questions + comments below, and be sure to follow along on Instagram and tag your photos with #SOLFULhealth so I can see. xx

 

Black Garlic + Coconut Curry Carrot Soup

 

While researching for an upcoming project in Miami last week, I stopped into a sweet little French cafe, MIAM (French for 'yum'), and unassumingly ordered the best curried carrot soup of my life. In true SH fashion, I had my eye on the burrata salad with local greens, oranges, and fennel (swoon) but the kitchen had closed for lunch at this point and only the soup and a selection of sandwiches remained. I *settled* for the soup du jour - the said carrot soup - and a glass of biodynamic rosé. As previously noted, the soup was slightly life-changing and totally a divine surprise of a meal. I left feeling inspired to create my own rendition at home the next day, having been reminded of how fabulous carrots taste as the standout ingredient in soup. 

Luckily, I had a big bundle of fresh local carrots from my favorite organic farmers at Lox Farms, and got straight to work crafting something nourishing, delicious, and carrot-y. Because it is spring/summer, I wanted to create a dish that felt inspired by the seasons (despite being a warm soup served in May), so I included lots of coconut cream and cilantro for those tropical warm weather vibes. 

Alongside the carrots, coconut, and herbs is curry powder (I used hawaj, a curry/spice blend native to Yemen) and my new favorite flavor boost, black garlic. This fermented version of everyone's favorite allium adds a really unique + intriguing flavor - think sweet like roasted garlic, but with more complexity. It sounds totally exotic but most Whole Foods carry black garlic now, so pick yourself up a few bulbs. 


BLACK GARLIC + COCONUT CARROT CURRY SOUP

  • 1 medium yellow onion, diced
  • 3 cups Lox Farm carrots, diced
  • 1 tsp grated fresh ginger
  • 1/2 tbsp curry powder (I used hawaj - a Yemeni curry/spice blend)
  • 1 cup unsweetened full-fat coconut milk, plus more to garnish
  • Handful of fresh cilantro, chopped for garnish
  • 1-2 cloves black garlic, kept whole (or 4 cloves raw garlic, minced)
  • 3 cups broth
  • Unrefined coconut oil
  • Red pepper flakes, to taste
  • Salt and ground black pepper, to taste

TO MAKE: Heat a spoonful or two of your coconut oil over medium heat in a large stock pot. Add in the onions and carrots, sautéing for about 5-7 minutes (until onions are soft and translucent). 

Add in the fresh ginger and curry powder, stirring to combine. Allow to cook for another 7-10 minutes, adding a bit more coconut oil if veggies are sticking/browning. *If using raw garlic, dice and add into soup with the fresh ginger.

Add in the broth and bring mixture to a boil, uncovered. Once boiling, reduce to a simmer and stir in the coconut milk and whole black garlic cloves. Allow mixture to simmer uncovered until carrots are soft, about 20 minutes.

Remove soup from heat and allow to cool slightly. To purée, add soup to your blender, blending until smooth and creamy. Depending on the size of your blender, you may need to work in batches. 

Option to add in more broth if you like a thinner soup, or more coconut milk to create a creamier consistency. 

Add salt and pepper to taste, and garnish with fresh cilantro, a spoonful of coconut milk/cream, and red pepper flakes.


I love seeing what you create and getting your feedback on recipes! Leave any questions + comments below, and be sure to follow me on Instagram and tag photos you post of my recipes with #SOLFULhealth so I can see! xx

 

Vegan Thai-Style Coconut Soup

During college, I spent a summer traveling + studying in Southeast Asia. Aside from the profound + life-changing experience of immersing myself in new cultures and conducting psychological research on a population recovering from a recent genocide (v casual stuff), it truly shaped who I am as a chef today. I am forever inspired by the culinary staples and techniques of these countries (namely Cambodia, Vietnam, Thailand, and Laos) - heavy on medicinal spices, ripe with fresh produce, and usually (hopefully) incorporating coconut in some way. 

I actually spent that summer as an accidental vegan (with the exception of fresh local eggs in the am, because #swoon), completely eliminating dairy and meat from my diet. And it was so easy. The way simple ingredients like vegetables, rice, and a few spices were prepared was so full of flavor and life, it made going plant-based deeply satisfying and enjoyable.

This recipe is a nod to all that I learned, experienced, and tasted that summer. It's entirely plant-based, surprisingly simple to prepare, and a total crowd pleaser, making it a fabulous quick + wholesome weeknight dinner.  It's sweet, spicy, sour, creamy, and undeniably delicious. If you feel like you need to up the protein, feel free to add in cooked shrimp or shredded chicken.


VEGAN THAI-STYLE COCONUT SOUP

Makes about 4 servings

Creamy Tomato Basil Soup

This is actually the first recipe I ever posted to the Journal, but this updated version has been on repeat in my kitchen lately so I thought I'd share. I'm pretty sure comfort food is defined as "warm bowl of creamy tomato soup" so it's life-changing to have a healthy version of this recipe on hand for winter nights. Because this version is made vegan and dairy-free, it's a true guilt(less) pleasure that tastes guilty AF (and that's the dream, right?). I've been eating it as is, as well as to dress pasta, grains, and roasted veggie dishes - it doubles as the dreamiest tomato sauce. 


CREAMY TOMATO BASIL SOUP

Makes 4-5 servings