Souper Tuesday April 5: Spinach Tortellini Soup

1 (10 oz) package frozen chopped spinach (I use a bag of fresh baby spinach and add it in right before serving. You can also put fresh spinach into each bowl and pour the soup over it to wilt.)
1 teaspoon olive oil
1 medium onion, chopped
1 teaspoon minced garlic
2 cups water
2 cans (14.5 oz each) roasted garlic seasoned chicken broth (I have not seen this in years, so I'm generous with the minced garlic and use organic chicken stock)
1 can (14 oz.) chopped or diced tomatoes
1 teaspoon sugar
1 package (9 oz.) Portobello mushroom tortellini (you can also use cheese tortellini or any kind of pasta - gluten free too!)
3 tablespoons already shredded Parmesan cheese (not grated because you'll want the melted "strings")
1/4 teaspoon salt
1/4 teaspoon pepper
1 egg

If you're using frozen spinach, remove it from package and place on a microwave-safe dish. Microwave on high for 5 minutes to defrost.

Meanwhile, heat the oil on medium in a 4 1/2 Qt. Dutch oven or soup pot. Peel and finely chop the onion, adding it to the pot as you chop. Add the garlic, and stir and cook for 1 minute or until tender. Add water and broth.

Raise the heat to high and bring the pot to a boil.

If you're using frozen spinach, drain well, squeezing out the excess water. Add it to the pot.

Add tomatoes with their juice and the sugar. Stir to mix well.

Add tortellini and bring the pot back to a boil. Reduce heat to medium, maintaining a slow boil, and cook for 5 minutes.

Meanwhile, in a 1 cup or larger glass measure, combine the parmesan cheese (salt and pepper to taste) and egg. (I don't add the salt - the canned tomatoes and cheese provide enough saltiness for my taste.)  Stir vigorously with a fork or a small whisk.

When the soup has cooked for 5 minutes, slowly drizzle the egg mixture into the pot, stirring constantly. Stir and cook for 2 minutes. Remove from heat (now you can add the fresh baby spinach).

Spoon into bowls and serve immediately. (You can also put the baby spinach into the bowls and pour the soup over to wilt the spinach).

Makes 4 generous servings. Enjoy!

Portobello Mushroom Chili (Souper Tuesday March 29)

5 cups diced, stemmed portobellos
3 cups water
1 cup yellow onion diced
2 teaspoons diced garlic
2 cups tomato crushed (I used canned)
1 teaspoon salt
1 teaspoon cumin
1 tablespoon chili powder
1/8 teaspoon cayenne
Garnish with green onion and cheddar

Place all ingredients except garnish in soup pot. Bring to a boil then reduce to simmer 15 minutes.
Enjoy!

Souper Tuesday March 21 - Coconut Curry Lentil Soup

Coconut Curry Lentil Souper Tuesday

1 tablespoon coconut or olive oil

1 large onion, chopped

2 cloves garlic, minced

1 tablespoon minced fresh ginger

2 tablespoons tomato paste

2 tablespoons curry powder

½ teaspoon red pepper flakes (or more to taste)

4 cups vegetable broth

1 can coconut milk

15 ounce can diced tomatoes

1 ½ cups dry petite red lentils, rinsed and sorted

2 to 3 handfuls chopped spinach, kale or other green

Salt and pepper to taste

Chopped cilantro, chopped green onion and/or sour cream for garnish

 

In stockpot, heat coconut oil over medium heat and stir-fry onion, garlic and ginger a couple of minutes until onion is translucent. Add tomato paste, curry powder and red pepper flakes and cook for another minute.

Add vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to boil, then simmer on low heat for 20 to 30 minutes until lentils are very tender. (My experience: Check the lentils at 15 minutes because they will cook during the “bring up to a boil” process and then they’ll be done earlier…and not mushy after 30 minutes of simmering.) Season with salt and pepper. (I put the salt and pepper on the table and let everyone season their own soup.) 

Just before serving, stir in spinach or other greens and garnish with cilantro, green onion and/or sour cream. (My experience: Because we usually have leftover soup, and because I like my greens bright green, I put chopped kale greens in a soup bowl and cover lightly with a damp paper towel and “steam” them in the microwave for 45 sec. to 1 min. Then I remove the paper towel and pour the heated soup over the greens and add the garnishes.)

Enjoy and we’ll see you at the next Souper Tuesday!

Spring Squash Souper Tuesday March 15th

Spring Squash Souper Tuesday March 15, 2016

Ingredients:

2 tart apples

1 Granny Smith apple

4 Tablespoon butter (I use less)

2 Cup finely chopped yellow onion

1 Tablespoon curry powder

3  pounds butternut squash or other squash or pumpkin (I buy the packaged cubes)

5-6 C chicken stock or vegetable stock

1 C apple cider or apple juice

salt and pepper to taste

fresh parsley or cilantro, chopped for garnish

Directions: (put on some good music)

Lovingly core and chop tart apples. (Granny Smith will be shredded later for garnish)

Melt butter in a large pot, add chopped onion and curry powder, cover and cook over low heat until onions are tender (about 15 minutes).

Peel the squash, scrape out the seeds and chop into large cubes (or open the packaged cubes). When the onions are tender, add 4 cups stock, squash and tart apples and bring to a boil. Reduce heat and simmer, partially covered, until squash and apples are tender, about 25 minutes depending on how big the cubes are (poke the cubes with a toothpick to test for doneness).

Puree the soup with a potato masher or in a blender (small batches) or food processor. Add apple cider or juice and 1-2 cups additional stock until soup reaches the desired consistency. Season with salt and pepper, simmer briefly to heat.

Garnish with shredded apple and chopped parsley or cilantro.

This soup will keep in the refrigerator for several days.

 

 

Fulfilling Each Movement

Bella, the West Highland Terrier who works in my studio, inspired me to write today about fulfilling each movement.  Bella has her own favorite Pilates exercises and I love watching how she milks every movement for all it’s worth. I can walk toward her treat jar or open the back door, but she will not move until she’s fulfilled each and every movement.

First, she slowly extends her front legs and lowers her upper body into Shell Stretch.  Then (and only she knows when “then” is) she begins to lift her ribcage, lengthening her low back and extending her hind legs back into Swan.  She drops her nose ever so slightly to open the back of her neck and avoid any compression of her cervical spine.

Lately I’ve noticed that she’s added a new stretch to her Pilates practice: “Seated Swan.”  You can do Bella’s Seated Swan by sitting in a chair or crossed legged on a mat with your arms at your side.  Press down into the mat with your arms and paws while you draw energy up through your spine and down your back.  Keep your head aligned over your ribcage to avoid over extending your spine. 

What I’ve learned from Bella is to treat each exercise as if it’s the last stretch in your Pilates workout.  Fulfill each movement and milk it for all it’s worth.  It’s Bella approved!

Opening your inner and outer circles

In exercises where you roll back off your sits bones (like Half Roll Back on the mat or box) it’s easy to simply tuck the pelvis and follow the natural momentum of rocking back toward the sacrum and lower back.  But I’ve often experienced a “sinking feeling” as I roll into that curve.  My ribs and hips travel toward each other at warp speed and I end up looking like a squished Slinky. Not exactly the Pilates look I’m going for!  So I’ve begun to imagine opening both an inner abdominal circle and an outer spine circle as I rock back. My squished Slinky now resembles a beautiful crescent moon suspended high in the sky. 

As I start the roll back I imagine floating my rib cage away from my pelvis and setting it gently, high upon a shelf.  Like letting out the string on a high flying kite, the space between my vertebras lengthens and I feel my core muscles engage to support the spine’s curved suspension.  I keep the integrity of that curve, bringing it forward – up and over a beach ball – restacking my vertebra to complete the movement.

Inner and outer circles can also be seen in side bending exercises like Mermaid.  I would often feel a wonderful opening stretch on one side but only because I was totally compressing the other side.   Now I imagine lifting both sides up and over a barrel or beach ball.  The result is a side bend that is balanced, open and supported.  Play around with the imagery that opens your circles, whether they’re side by side or front to back and let me know how it works out!

Keep breathing,

Valya

Let Your Breath Drive Your Movement

The slower you go the faster you will see results.  The best thing I’ve found that slows me down is my breath. Inhale slowly to a 4 or 5 count and exhale the same. Let your breath be the force that moves your body through your Pilates workout. 

Instead of arms and legs racing out of the starting gate first, think breath. Just like your car needs to fill up with gas before it can run, your lungs also need to fill up so your body can move. When you get into the rhythm of breathing first and then moving, you've stabilized your spine and set your alignment because that is at the heart of the Pilates breath. 

As you practice breathing then moving you’ll find that your Pilates workout will flow with greater ease and strength. Put your breath to work for you and enjoy the results of a body that is more flexible, responsive and strong.

Keep breathing,

Valya