Tag Archives: Soup

How the Trainers Eat, vol. 4

31 Dec

While long overdue, I wanted to share a little dish that is sure to warm the soul and give you the fuel to power through those first few workouts of 2013.  This soup will make a great post-workout dish, as well as something to keep you warm on these cool and damp northern California nights.


Sweet Potato Butternut Squash Soup

1 medium butternut squash

3.5 lb. sweet potatoes

3 c. chicken or vegetable stock (I used my own homemade pork stock)

1/2 c. half-and-half

1/2 onion, minced

2 cloves garlic, minced

3 T. coriander

1.5 T. curry powder

1 T. chili powder

Panchetta for garnish

Salt and pepper to taste

Soft goat cheese for garnish

Chives for garnish

Preheat oven to 425 degrees F.

Cut squash in half and clean out seeds.  Place face down on a foil-lined baking sheet.  Place whole sweet potatoes on the same sheet.  Roast until squash and potatoes are soft, approximately 45 minutes.  Once cool to the touch, remove skin and place the flesh in a large soup pot.  Add stock and half-and-half.  Stir until incorporated.

Add onion, garlic, coriander, curry, and chili powder; bring to a simmer, and maintain for 10-15 minutes, stirring often.

In a small saute pan, cook panchetta over medium-high heat until done, approximately 5 minutes.

Using an immersion or traditional blender, puree soup until smooth.  Salt and pepper to taste.  Garnish with soft goat cheese, chives, and cooked panchetta.

Serves 6


Cooking note: goes great with grilled meat.


How the Trainers Eat, vol. 3

31 Aug

And now for another look at my tasty eats…

As summer is winding down (or just picking up here in the foggy environs of San Francisco), I wanted to get as much mileage as I could out of all the wonderful corn from Eating with the Seasons.  It is also the time of year for grilling!

With that in mind, I decided to grill some steaks – my favorite being a marinated hanger cut – as well as grill the corn, and then create a wonderful spicy soup that could be enjoyed either warm or cold.


6 ears of corn

1½ green bell peppers, chopped

3 T. butter or ghee

3 cloves garlic, minced

1 white onion, chopped

¼ tsp. cayenne pepper

¼ tsp. chili powder

4 red-skinned potatoes, peeled and chopped

6 radishes, chopped

2 carrots, chopped

3 c. chicken broth (homemade if you can)

4 dried arbol chiles


About an hour before starting the meal, soak the corn – in husks – in a pot of water.  When ready to cook, place the corn (still in the husks) and peppers on a hot grill over medium heat.  Turn occasionally, letting the husks dry and begin to char.  Cook for about 15 minutes.  Peel the husks off, being careful of any hot water that might drip out of the husks.  When corn and peppers are lightly charred, remove from the grill and set aside to cool.

In a large pot, melt the butter.  Saute the onions and garlic until translucent.  Add the potatoes, cayenne, chili powder, and salt to taste.  Stir to coat the potatoes.  Cook until the potatoes begin to soften and then add 2 cups of chicken broth.  Bring to a light simmer, stirring frequently so as not to burn.

Add the radishes, carrots, and dried chiles and stir.  At this point, chop the green peppers and add to the pot.  Stand the corn cobs vertically on end and slice off the kernels; add to the pot as well.  Continue stirring to incorporate all the ingredients.  When potatoes and carrots are soft, remove the pot from the heat.

Working in batches, carefully ladle the soup into a blender or food processor and puree to your desired consistency.  Add the pureed soup back into the pot and add the remaining chicken broth to get the thickness of soup you would like.  Serve hot or cold with a garnish of fresh cilantro and a dollop of whole milk sour cream.

Winter Minestrone

11 Jan

Overflowing with vegetables and brimming with nourishing and wholesome fats, this winter Minestrone makes for a nutrient-dense supper during the darkest days of the year.

Ingredients for Winter Minestrone
•    1 cup dried cannellini beans, rinsed and picked over – optional
•    1 tablespoon cider vinegar
•    1 cup dried brown rice macaroni noodles – optional
•    ¼ cup lard, bacon fat or ghee
•    1 yellow onion, finely chopped
•    3 garlic cloves, minced
•    3 carrots, chopped
•    3 celery stalks, chopped
•    2 tablespoons dried basil
•    1 tablespoon dried oregano
•    1 small butternut squash, peeled, seeded and cubed
•    2 quarts homemade roast chicken stock or homemade beef stock
•    1 cup pureed or crushed tomatoes
•    1 bunch Swiss chard, de-veined and sliced into 1/2 –inch strips
•    Unrefined sea salt to taste
•    Unrefined extra virgin olive oil, Italian flat leaf parsley and parmesan cheese to serve

Method for Winter Minestrone

If you choose to include the cannelloni beans in the soup:

1.    The day before you plan to serve the soup, prepare the cannelloni beans by completely submerging the beans in a mixture of very warm and 1 tablespoon cider vinegar.  Cover and place in a warm spot to soak for approximately twenty-four hours.

2.    After the beans have soaked for one day, drain and rinse them. Boil them in water until they’re tender and soft. After they’re thoroughly cooked and tender, about 60 to 90 minutes, remove them from heat drain, rinse and set aside.

If you choose to include the brown rice pasta in the soup:

1.    Boil the brown rice pasta until tender, but somewhat firm and set aside.


1.    Heat lard, bacon fat or ghee in a heavy-bottomed pot over a medium-high flame until melted and sizzling.
2.    Add chopped onion and fry until fragrant and translucent.
3.    Add minced garlic, chopped carrots, chopped celery and cubed butternut squash to the onion and fry until fragrant.
4.    Stir the dried basil and oregano into the vegetable mixture .
5.    Pour two quarts chicken or vegetable stock into the pot, taking care to stir and scrape the pot with a metal spatula to dislodge any flavorful bits of vegetables that may be stuck to its bottom.
6.    Stir in crushed or pureed tomatoes.  Freezing retains more nutrients than canning, and avoids the risks associated with BPA, which is a plasticizer with endocrine-disrupting effects.
7.    Simmer the broth, pureed tomatoes and vegetables together for thirty minutes or so.
8.    Remove the minestrone soup from heat.  Stir in the cooked cannellini beans (optional), cooked brown pasta (optional) and sliced Swiss chard.
9.    Season to taste with unrefined sea salt.
10.    Cover the soup allow it to sit (removed from heat) for approximately five to ten minutes, which melds the flavors and allows the Swiss chard to wilt slightly.
11.    Serve with chopped fresh Italian flat leaf parsley, unrefined extra virgin olive oil and Parmesan or Asiago cheese.

YIELD: Approximately 8 to 12 servings
TIME: 24 hours (soaking) plus 2 hours (preparation and cooking time)

NOTES: This recipe is fabulous with or without the brown rice pasta or cannelini beans.  If you choose to include them, brown rice is very low in phytic acid; an antinutrient that binds minerals preventing their full absorption, which is why I’ve included brown rice pasta in this recipe. For this reason, do not substitute whole wheat pasta unless you prepare it yourself using a sprouted flour or a recipe for sourdough noodles. I encourage you to cook the beans separately and add them to the soup later because doing so improves the flavor of the soup.

Recipe adapted from The Nourished Kitchen (www.nourishedkitchen.com)