Katherine’s Light & Creamy Broccoli Soup with Carrots, Potatoes, and Thyme

Makes 6 – 8 servings

Ingredients:
2 Tbsp Canola Oil
1 Cup Chopped Sweet Onion (about 1 medium)
1 Clove Garlic, crushed
½ tsp dried Thyme or 1-1/2 tsp fresh Thyme
2-1/2 Cups Chicken Broth
6 Cups Fresh Broccoli, Chopped (about 1 medium head)
2 Cups Non-Starchy Potatoes, Sliced (about 2 medium)
1 Cup Carrots, Sliced (about 2 medium)
2 Cups 1% Low Fat Milk
Salt (1/8 to ¼ tsp) and Freshly Ground Pepper to taste

Optional Garnish:
1 Tbsp dollop of fat free, plain yogurt, salt, and pepper, toasted whole grain bread, or croutons

Heat oil in large dutch oven (soup pot) on medium high heat. Add onion, garlic, and thyme. Sauté until golden. Add 2-1/2 cups chicken broth and the rest of the vegetables. Cover, lower the temperature, and let simmer about thirty minutes, or until vegetables are tender. Add the milk. Let the mixture cool down a bit, then puree in a blender, food processor, or better yet – with no muss or fuss, a Cuisinart Smart Stick. Puree to your desired consistency.

Raspberries: A Sweet, Tart & Versatile Fruit Treat With Amazing Health Benefits

Raspberries – Another amazing food I discussed with renowned health journalist, Daryl Austin, in his USA Today column. One of the tastiest and most popular fruits, raspberries earn $432 million in sales in the U.S. – and they’re virtually everyone’s favorite fruit, Daryl said in USA Today on July 31. They are certainly my favorite!

Raspberries’ intense sweet, tart, and juicy flavor literally bursts in your mouth. Their complex flavor profile makes them versatile in either savory or sweet recipes. I throw them in salads, and add them to my yogurt, and oatmeal. For me, the most delicious way to eat raspberries is right off the bush, or locally from my Farmers Market. When they’re not in season, I buy them frozen.

My favorite dessert for guests is fresh raspberries with dark chocolate shavings. It’s an elegant and delicious way of keeping your guests happier and healthier.

Raspberries, and their close relative blackberries, are two of the most nutritious fruits on the planet. Containing 91% water, one cup of raspberries is only 64 calories, with a whopping 8 grams of fiber, a rare fiber to calorie ratio – which means they fill you up with very few calories. You can eat them to your heart’s content. In fact, the more you eat, the better!

Most of the phytochemicals in raspberries contribute to their color. The riper and redder they are, the more nutrients, antioxidants, and anti-inflammatories they contain. On a raspberry bush, some berries are redder than others. It’s because those more intensely colored berries experienced more stress than the other berries on the same bush. A plant’s phytochemical level is increased by stress. For instance, when a berry is exposed to more sun, disease, and bugs, they must synthesize more phytochemicals to protect themselves (which is why organic ones have slightly more phytochemicals – they aren’t protected by pesticides).

Those phytochemicals, when concentrated intensifies their color, flavor, and scent. They are mostly anthocyanins (purple), which help protect against cardiovascular diseases and neurodegenerative diseases such as Alzheimer’s, MS, vascular dementia, and Huntington disease, mainly through their antioxidant and anti-inflammatory properties.

Ellagitannins not only help reduce cardiovascular diseases, and neurodegenerative syndromes (listed above), they help prevent cancer. They uniquely improve your gut’s microbiome which has profound effects on your health.

In fact, the nutritional value of raspberries is vast. Rather than just turn on healthy genes, raspberries will also turn down unhealthy genes. They “modulate” or “affect” 119 genes in healthy ways, turning on healthy genes and turning down unhealthy genes in ways that have profound effects improving your health, increasing longevity by improving your immune system and reducing the incidence of not only the chronic metabolic syndrome (a cluster of conditions occurring together, which increase your risk for diabetes, stroke and heart disease), but also acute infections like viruses and others.

Strawberries! Strawberries! Strawberries! Health Benefits & Katherine’s 8 Favorite Strawberry Recipes

Take a look at the USA TODAY article featuring Katherine discussing strawberries’ health benefits, written by the amazing Daryl Austin.

You must try one of these strawberry recipes!

Dark Chocolate Dipped Strawberries
Katherine’s Crepe-Style Swedish Waffles with Fresh Strawberries
Fresh Strawberry Salad with Goat Cheese, Toasted Almonds, and a Balsamic Vinaigrette
Strawberry Cheesecake Parfait
Strawberry Sherbet in 5 Minutes
Icy Strawberry Granita
Strawberry Soy Milk Smoothie
Strawberry Rhubarb Soup

Swedish Midsummer: Feasting the Night Away!

Midsummer is a holiday celebrating the summer solstice, when the sun reaches its highest position in the sky – the longest period of daylight. After lengthy winter months of what seems like never-ending darkness, sun starved revelers join much of humanity in nonstop festivity. It is popular in most of the northern United States and other northern countries around the world, like Sweden.

Established in the 4th Century, Midsummer Eve begins on a Friday night between June 19th and June 25th, a national holiday in many countries. It continues into the following Saturday, Midsummer Day, and usually lasts the whole weekend long. It has become the national excuse for the biggest parties of the year.

I am most familiar with the Swedish version, having celebrated along with my relatives at our summer island cottage over the years. Beginning Friday morning, families and friends gather to set the scene for their feast, called a smörgåsbord (pronounced smer-gose-boord).

A smörgåsbord is a Swedish invention and is literally a table of open-faced sandwiches. Today’s Smörgåbord has evolved into an exhaustive buffet-style spread. 

Our family celebrated it with friends, going back generations, on the largest outdoor veranda, on the tiny island, Grimsön. We’d connect rickety unmatched tables side by side on the veranda, with barely enough room for the many chairs to crowd around them. Each family brings their special dishes until the table groans under the weight of the food and drink. We are lucky that the town bakery was owned by a family among us, so we enjoyed the freshest and most authentic Princesstårta (Princess Cake) in the land.

There are appetizers, salads, main courses and desserts. The dishes signal summer’s first harvests: Strawberries grown in the country, freshly clipped dill, and tender root vegetables, especially “new” potatoes, which are freshly harvested young, small, potatoes. Fresh, locally caught fish are featured – usually salmon and herring from the icy Baltic – with other seafoods, too.

One of the traditional foods on our Midsummer table, in the province of Häsingland, is literally rotten fish. A kinder description would be fermented herring, called surströmming. It’s a traditional dish from northern Sweden that arose during the 16th century when Sweden had a salt shortage. Today, the fish has become infamous for its stinky smell, yet enthusiasts praise it. I reluctantly tasted it one year, and to put it politely, I am definitely not one of those enthusiasts!

Desserts feature the first harvest of succulent strawberries (jordgubbar), blueberries (blåbär), lingonberries (lingnon), and cloud berries (hyortron), typically with whipped cream. Sweden brims with berries, like other northern parts of the world, the only fruits that can be grown in colder climates. Princesstårte, a traditional Swedish cake with layers of sponge cake and whipped custard cream, topped with a dome of marzipan, is often featured … A once in a life time treat.

The traditional drinks are shots of Aquavit, along with a rousing “Rah! Rah! Rah!” from the merrymakers, and Swedish beer, accompanied by the Swedish drinking song, “Helan Går,” translated as “Bottoms Up!”

There are cured ingredients as well. Pink rolls of cured salmon (gravlax) are wrapped around dill sprigs, with yellow mustard sauces and peppercorns alongside. There is fresh and grilled herring caught nearby, and coarse salt, as well as dill and other pickles. Eggs, cheese and cream are included, too.

Preparation of our Midsummer feast always began a couple of days before. A local fishermen would roll fresh-caught salmon stacked in rickety wheelbarrows into town going door to door displaying his wares for inspection by anxious cooks.

My grandmother would carefully examine the fresh-caught salmon. In a solemn transaction, she chooses the final selection with an abrupt, “This will do!” The fisherman nods, satisfied, and carries the fish to the kitchen where it lands on the counter with a thud. The smell of the sea enters the house with the day’s catch. The best knife has been sharpened for this moment: the start of Midsummer Eve cooking.

I believe Swedish food is the original nouvelle cuisine. The Swedes have always used superior, locally sourced ingredients for their dishes and meals. Unfussy, it is centered around seafood, local vegetables, fruits, and 100% coarse rye breads.

This year’s Midsummer Eve is June 21, 2024, with the celebrations, and activities continuing on Midsummer Day, June 22, 2024.

The National Geographic describes “Everything you need to know about the Summer Solstice,” including how Fairbanks, Alaska celebrates the holiday with their “Midnight Sun Game.” The game typically begins around 10:30 p.m., continues straight through midnight, and often lasts as late as 2 a.m. Fairbanks, which is located only 160 miles south of the Arctic Circle, gets up to 22.5 hours of summer daylight.

The successful midsummer never-ending lunch party involves flowers in your hair, dancing around a maypole, singing songs while drinking schnapps, and downing a whole load of traditional Swedish foods from the year’s first harvest, like strawberries, and delicate new potatoes. All in all, a grand day out.

How to make your own crown of flowers. All you need is an inexpensive supermarket bouquet of flowers, thin wire, and thread! The flower crowns are worn by children and adults alike.

Besides the crown of flowers, there are many fun activities for children for understanding and celebrating the summer solstice, like making cosmic suncatchers, sundials, sun prints, summer resolutions, and bucket lists.

Smithsonian Solstice Saturday

In Washington, DC, the Smithsonian Museums mark the first Saturday of every summer-“Solstice Saturday”-by staying open late, hosting exhibits, programs, and activities. “Solstice Saturday” includes free parties, programs and performances throughout the day and night June 24. Several museums on the National Mall will have extended hours, with three museums staying open until midnight. Visitors who stay late can explore exhibitions, join a garden dance party or enjoy activities on the Mall. including games and performances throughout the day and night. On Saturday, June 22, 2024, the Smithsonian’s Hirschhorn Museum hosts Hofstra University’s “Astronomy Festival on the National Mall” from 6 to 11.

Investigate your community for Midsummer events nearby.

Traditional Swedish Midsummer Recipes and Menus
New Potatoes with Fresh Dill
6 Savory Toppings for Crunchy Swedish Hard Bread
Swedish Buttermilk Bread,
or and alternate Whole Grain Buttermilk Bread
Gravlax with Mustard Sauce
Cucumber Salad with Fresh Dill
Katherine’s Crepe-Style Swedish Waffles with Succulent Strawberries
Princesstårta
(Instead of making your own Marzipan Dome, you can buy one pre-made)

This Weekend’s Batch Recipe: Katherine’s “I Can’t Believe There’s No-Meat Chili” Step-By-Step

When The Washington Post food section was considering a feature story about my new book, Diet Simple, among the recipes they tested was my chili. I made the cut, and I, and my book, Diet Simple, were featured on the front page, no less!

The Washingtonian Magazine loves it too. And here it is for you

A recent client told me it only took 20 minutes to put together. Try making this recipe a day ahead of time so the flavors and textures have a time to develop. But there is no need, as it’s delicious just after cooking. I love this simple, quick chili recipe.  It’s meatless but you don’t miss the meat because it’s so flavorful and the meat-like texture is deceptive.  You should use the amount of garlic or chili powder that appeals to you.  I like it hot and spicy! I double the recipe, using a whole pound of dried black beans,  so I have plenty for the week.  I use this dish as a lunch or dinner alongside a green salad.  I also serve it at parties as a dip next to my fresh tomato salsa, nonfat Greek yogurt, and guacamole.  It’s perfect rolled up in a tortilla or stuffed in a taco with some reduced fat cheese.

Serves 4 as a main course, 8 or more as a dip or topping

3/4 Cup Water (To Hydrate the Bulgur)
1/2 Cup Bulgur (Cracked Wheat)
1 to 2 Tbsp Olive or Canola Oil, or more
1 Large Onion, Chopped
3 Large Garlic Cloves, minced – more or less – to taste (optional)
1-1/2 Tbsp Hot Chile Powder
1-1/2 Tbsp Chipotle Chili powder
A dash of smoked paprika, called “Pimentón,”
A pinch of Cinnamon
1 Large Fresh Green Bell Pepper, chopped roughly
1 can of chopped Italian Plum Tomatoes, drained (optional, to taste)
1 lb. dry Black Beans, or two cans of black beans, whichever is preferred
2 Seeded Jalapeño Peppers, chopped (optional)
Salt and Pepper to Taste

Place the bulgur in a microwavable bowl. Add the boiled water. Place in microwave for 3 minutes. Keep in the microwave while it fluffs up.

Meanwhile, add oil to the pan. Once the oil is hot, add the spices and sauté the spices while constantly stirring, for a minute or two on low heat. Be careful the spices don’t burn.

Add the onions and green bell peppers to the same pot, stir over medium heat until soft, 15 or more minutes.  Add the chopped fresh green bell pepper and onions. Sauté on medium heat while stirring. Cook until soft.  Add the bulgur and beans. No need to cook further. Adjust seasonings to your preference. 

Step-By-Step Instructions

Start by Fluffing the bulgur/cracked wheat, so that it’s ready to pour in the pot when you need it, saving time.

While using canned beans is fine, I like using dried black beans to enhance the flavor by adding carrots, celery, and onions to the pot. If you like garlic, add whole cloves, too. Add salt if using dried beans, according to the package directions. But if you use canned beans instead of dried, no salt is necessary.

Once the beans have been cooked slowly (to preserve the whole bean), remove the vegetables.

If you used dried beans, pour the beans into a bowl while you wash the pot. This way, you only need to use one pot for the recipe – for fast and easy cleanup.

In a clean pot, add the oil. When the oil is hot, add the spices. Sauté over low heat. Stir constantly so the spices don’t burn.

Chop green bell peppers so that they remain chunky. Chop the onions the traditional way.

Sauté the chopped vegetables, and stir. Use medium heat until they are soft, or al dente. 15 minutes or more.

When the veggies are cooked, strain any water out of the bulgur/cracked wheat, and add the bulgur, and the beans, to the pot. Taste. If you like it as is, you won’t need tomatoes. But if you think you might like to add chopped tomatoes, strain them to remove the liquid. But don’t add too much, or the tomatoes will be all that you taste.

No need to cook further.

I love this chili as a dip. I always add Fage Nonfat Greek Yogurt (with salt and pepper) on the side. It’s cool flavor complements the spicy flavors – to perfection!

No one has ever guessed that there is no meat. I don’t tell anyone it is meat free until they are finished and rave about it. They are always surprised when I tell them that it is meatless.

When offering a dish to guests or family, NEVER use the words “healthy,” “low calorie,” or “high fiber.” Though all of those things are true, those are YUCK words! If someone tells me to taste something, as in, “Try this, it’s good for you!” it sounds unappetizing, and even I’m turned off.

The way to describe anything you offer to others is “It’s delicious! You’ll love it!”

Hash Browns Have Never Been Easier, Healthier and Tastier: Katherine’s Easy & Simple Recipe

For breakfast, lunch or dinner, and with any accompaniment your heart desires, these hash browns are versatile, nutritious, and to die for. I love potatoes. Just about everyone loves them too. But the internet and low carb followers have, inaccurately, described potatoes as non nutritious and high calorie. At 160 calories for six ounces, I dispute that claim. These are unfounded rumors preventing you from eating one of the most delicious and nutritious foods on the planet.

In fact, potatoes are so filled with essential nutrients, they’ve kept countless cultures alive and healthy for thousands of years. Think of countries with colder climates like Scandinavia, Finland, Russia, Ireland, that couldn’t grow citrus or many other fruits and vegetables. Potatoes were virtually their only source of Vitamin C and potassium. An infamous example of how critical the potato has been in the past, is how the devastating loss of them caused The Great Irish Famine in mid-1800s-Ireland. At the time, one third of the Irish people subsisted on potatoes. The loss of the potato crop left around 1 million people dead from starvation or disease, with another million fleeing the country.

Today, potatoes are recognized as a subsistence crop for developing countries with high levels of poverty, hunger, and malnutrition. Because they’re inexpensive and easy to grow, readily available, accessible, high quality, nutritious, and stable, potatoes are the perfect food to feed the world’s 822 million undernourished people.

The bottom line: It’s a mistake to underestimate potatoes.

Katherine’s Hash Browns

I developed this recipe because I love crispy potatoes, but I don’t want the excess calories of frying them in a lot of oil, or without sacrificing their flavor and texture. It’s an easy recipe, and clean-up’s a breeze.

Serves 4 as a Side Dish

Ingredients:

2 or more large Russet or Yukon Gold Potatoes – enough to cover your pan with 1/3″ thickness when laid out on the size-of-your-choice non-stick frying pan
2 Tbsp Canola or Peanut Oil
Salt & Pepper to taste
Herb of Your Choice, ie, Rosemary
A Dollop of Nonfat, Plain (Fage) Greek Yogurt sprinkled with Kosher Salt and Pepper, on the side

Scrub the potatoes clean, then grate the potatoes using the largest holes on a large box grater. I don’t peel them, but that’s your option. Once they’re grated, to remove excess starch, put the grated potatoes in a bowl with cold water to soak them, then place them in a large colander, pouring cold water over them, until the water is clear. Squeeze as much water out of them as possible, using a cotton towel or cheese cloth.

Once the potatoes are relatively dry, add the oil to the frying pan over medium heat. When the oil is hot, swirl it around the pan, and add the potatoes. When they are laid out across the pan, they should be about 1/3″ thick.

Add salt and pepper and any herb of your choice.

Don’t stir the potatoes. Flip them when they are golden brown. Continue to cook them until they are golden brown on both sides.

Serve them on four plates with scrambled or fried eggs. Add a bit of smoked or grilled salmon, chicken sausage of your choice. Any veggie would be delicious along side them. Fresh tomatoes, sautéd mushrooms, onions, sweet orange or red peppers. Have them alongside your “Original Boca Burger” and whole wheat bun. With ketchup? To each his own!

I always have potatoes with a dollop of nonfat, plain Greek yogurt. I prefer Fage. I sprinkle salt and pepper on the yogurt, and use the yogurt the way you might use sour cream. You won’t know the difference, I promise

And more…

Corned Beef with Caramelized Cabbage, Roasted Potatoes, and Carrots: Happy St. Patrick’s Day!

The traditional St. Patrick’s Day meal? Of course, it’s “Corned Beef and Cabbage.” And it usually has carrots and potatoes thrown in. It’s a beautiful dish that satisfies three of the five taste elements: sweet, salty, and umami (the other two are bitter and sour). Umami is an elusive flavor that is rarely present in a meal. It can be described as a pleasant “brothy” or “meaty” taste with a long-lasting, mouthwatering, and coating sensation over the tongue. In this meal, the corned beef is the source of umami. This meal is irresistible, and one of the only occasions when I’ll breakdown and eat red meat.

Now, you may be thinking, “Katherine, isn’t red meat bad for you?” It absolutely is! But my motto is, “every food fits.” You see, you’re protected from the damaging effects of the red meat by the array of vegetables containing antioxidant, and anti-inflammatory nutrients in the meal. They help neutralize the negative aspects of the cured, red meat. Plus, if you rarely eat red meat, that makes a huge difference, too.

If you’d rather not eat red meat, roasted salmon or chicken can be delicious substitutes.

I maximize the natural flavors and sweetness in the vegetables by stir frying the cabbage, and roasting the carrots and potatoes until they are golden brown and caramelized. Both stir frying and roasting exposes them to open heat. That heat caramelizes the sugars within, and mellows strong flavors into rich, multilayered perfection, adding depth and complexity to the overall dish.

When vegetables are prepared using these methods, they taste like candy, I promise. They are definitely tastier french fries!

Clink my links for the easy “recipes,” that are, actually, more like simple preparation instructions, with only one pan to clean up!