Broccoli Bacon Potato Soup

Come September Mother Nature and I go to battle with each other.  While I'm demanding cooler weather and fall colors, the sun continues to beat its hot rays down on my patch of earth while the AC clicks on once more.

Growing up on the northern coast of California, extreme temperatures in the 100's were not part of my awareness in September.  Instead my memories of September include apples, blazing oranges and reds, falling leaves, pumpkins, crisp morning air, sweaters, back-to-school, new clothes and pencil boxes.  Now living in the foothills of California several hours away from the ocean, summer insists on having its way during my favorite time of year, hence the battle.

I actually begin the fight by decorating my home with all my autumn decor on September 1 begging the summer heat to go away!  Apples, pomegranates, and figs begin to find their way into the fruit bowl as the summer peaches dwindle away.  I'm ready for fall!  I'm ready for the magickal stirrings of the land as the dry heat releases its grip and makes way for cool breezes and perhaps if luck will have it, some rain.

Even in the heat of the day, I find myself craving fall foods, especially soup!  So my Sunday in the kitchen consisted of making a broccoli potato bacon soup while cursing at the air conditioner.


Broccoli Bacon Potato Soup

• 4 slices bacon, cut into small pieces
• 1 large head of broccoli, chopped into small pieces
• 1 medium yellow onion, chopped
• 3 cloves garlic, chopped
• 3 medium or 4 small yellow potatoes, cut into small pieces
• 1 tbsp olive oil
• 2 cups chicken broth
• 1 cup milk (or non-dairy milk)
• 1 tbsp dried thyme herb
• 1 tsp each garlic powder, onion powder, cayenne pepper, coriander powder and nutmeg
• 1 bay leaf
• Salt and pepper to taste

1. In a pot cook bacon until crispy, remove bacon from pan and place on paper towel leaving bacon drippings in the pan.
2. Add to pot broccoli, onion, garlic and potatoes along with the olive oil.  Add the thyme herb and cook about 10 minutes until onion is translucent.
3. Add chicken broth, the spices and the bay leaf.  Bring to a boil, turn down heat and simmer until potatoes are cooked through.
4. Remove bay leaf and using a potato masher, mash the soup until smooth or leave a little chunky if you like.  (or place soup in a food processor to blend if you really like velvety smooth soup)
5. Add milk, salt and pepper.  Taste and add more spices until desired taste is achieved.
6. Spoon into bowls and sprinkle with bacon.



A bowl of fall yumminess!!


So the battle will continue and more soups will be made.  This morning I even placed pumpkins from the garden on the porch, and for dinner I'll be roasting acorn squash.  Perhaps Mother Nature will finally get my very big hint and stop this 100 degree weather non-sense.

How is fall coming along in your neck of the woods?

Leftover Quinoa

So what do you do with leftover quinoa?  Whenever I do cook a batch of quinoa, I always cook a little extra to keep in the fridge for the week.  I love opening the fridge to see a tupperware of leftover quinoa that I can transform into a lunch or a breakfast with the wave of my wand.

So this week I got a little creative and tried something new with my leftover red quinoa.  My first experiment was lunch.  I'll call it "Sauteed Veggie Quinoa with Egg and Tomato Basil Salsa".  I know its rather long, makes me feel like I'm on Chopped or Top Chef.  Of course you can take my creation and change out the vegetables to create your own taste sensation.


Sauteed Veggie Quinoa with Egg and Tomato Basil Salsa

• 1 bulb fennel, chopped
• 1 handful of ripped beet greens (or use a green of your choice)
• 1 egg
• 1 clove garlic
• Handful of fresh basil ripped (why chop with a knife when you have hands that can tear?)
• 1 cup leftover quinoa
• Several spoonfuls of tomato basil salsa (see recipe below)
• 1 tbsp olive oil
• 2 tsp butter
• Salt, pepper, and garlic powder

1. Heat olive oil in a pan.  Add fennel and beet greens, sauteeing until tender.  Add garlic and fresh basil right before greens and fennel are done cooking.  Season with salt, pepper, and a little garlic powder.  Place veggies on plate.
2. Add leftover quinoa and some water to your pan to get quinoa warmed up.  Let quinoa heat up while water evaporates making sure to stir so the quinoa doesn't stick.  Add the quinoa to your veggies.
3. Now add the butter to your pan and once melted fry your egg however you like.  Add to the veggies and quinoa.
4. Spoon some tomato basil salsa on top and enjoy!!

 Tomato Basil Salsa ~ chopped tomatoes, chopped basil, chopped garlic, chopped red onions, salt, pepper, olive oil, balsamic vinegar.  I don't measure anything on this one.  Just fill a bowl with your tomatoes, however much basil you like, as much garlic and onions as you like, season with salt and pepper to taste, olive oil is about 1 -2 tbsp but you can add more if you like, and vinegar is about 2-3 tsps.  Taste as you go and keep adding until you are happy!



A little lunch love


So that was my lunch.  This morning when I got up to make breakfast for the girls before school, my mind started humming again when I saw the last of the leftover quinoa and an apple in the fruit bowl.  Hmmmm, how about quinoa porridge with sauteed apples!


Quinoa Porridge with Sauteed Apples

• 1 apple, cored sliced and cut in half (any kind of apple you like is fine)
• Leftover quinoa
• 1 tbsp and 1 tsp butter
• Walnuts, chopped or crushed
• Sea salt
• Cinnamon
• Maple syrup or Agave Nectar

1. Heat a pan with the 1 tbsp butter, when hot add the chopped apples, sprinkle with cinnamon and let cook until soft (think apple pie filling)
2. In a pot, place leftover quinoa with some water to warm up the quinoa.  Add the 1 tsp of butter and a sprinkle of sea salt and a dash of cinnamon.  (feeling creative? try other spices too ~ ginger, cloves nutmeg)
3. Place quinoa in bowls and top with sauteed apples and walnuts
4. For a little sweetness, drizzle with maple syrup or agave nectar



A Little Bowl of Delight


The easiest way to think of quinoa is to think of rice.  However you would use rice, replace with quinoa.  This gives you some variety in your diet and more nutrition.  The possiblities are endless with quinoa! 

You don't have to be a chef to create delicious meals.  With determination and a willingness to be adventurous you too can be a Kitchen Witch.



Want another quinoa recipe?  Check out my Kitchen Witch Coaching Facebook page. 

• Just click on my Facebook Badge to the left of this blog

In the Notes section there is a delicious recipe for Quinoa Muffins!  Join me and all my fans as we celebrate food, nutrition, health and wellness.

Wheat Free Gluten Free LOVE

I'm pretty sure I have an intolerance to wheat and gluten.  For years I've been trying to get rid of that awful "belly bloat" that makes me sometimes look like I'm 5 months pregnant, the painful cramps in my lower abdomen that make me lie on the floor in the fetal position, the dark circles under my eyes as if I forgot to take off my Maybelline and the continual stuffy "feel-like-I-need-to-blow-my-nose-but-nothing-comes-out-feeling." 

For several years I managed a food coop and in that role I discovered a whole new world of foods, including wheat-free and gluten-free products.  Off and on I made attempts at eliminating wheat/gluten foods from my diet, but my attempts were weak at best and the loaf of rice bread made a better door stop than a tasty sandwich.

Since enrolling at Integrative Nutrition this past summer, I made a serious committment to myself that once and for all I would solve the mystery of my ailments.  Though I have done a MUCH better job than I have ever done before in eliminating wheat and gluten, they still creep in.  But luckily being the scientist that I am, I take well to journaling and documenting my progress.  And so far, the results are definitely showing an intolerance.  Not an allergy, but an intolerance.  An intolerance that rips my intestines apart and leaves me achey and raw!  I even researched IBS and Celiac.  Thank the heavens I am not Celiac!  Though I do have great sympathy to those who are. 

So a little trip to the health food store, well not so little as I have to drive 50 minutes to get there, was like going to heaven!  So many new wheat/gluten free products on the shelves since those days of when I managed the coop.  I couldn't believe it!  And neither could my wallet!  Since then I've found breadcrumbs, pie crust, brownie mix, english muffins, bagels, and much more that I have yet to try.  But my one staple that I absolutely love is Pamela's Pancake & Baking Mix.  I use it for everything.  I actually buy it by the case at Amazon! 

Here is a little wheat-free gluten-free love for you and a bread machine recipe using this mix.  I told you I use it for everything!

Pamela's Products

Bread Machine Recipe
3/4 cup very warm water
2 tablespoons oil
2 eggs, beaten
1 tablespoon honey or white sugar
3 cups Pamela's Baking & Pancake Mix
2 pkg instant yeast (4-1/2 teaspoons)
1/4 teaspoon salt

Place all liquid ingredients into bread machine, then add dry ingredients. Turn on machine using white bread setting. This recipe makes a 1-1/2 pound loaf. Use a serrated knife to cut slices or freeze loaf first and then slice.

Try adding sesame seeds, poppy seeds or sunflower seeds to dough while mixing, or add 1/2 cup raisins and 1 teaspoon cinnamon.  This bread makes fantastic grilled sandwiches, cinnamon toast, and french toast.

Bon apettit!

Embracing Me

There have been a few women in my life who have rocked my world.  Seems to be, that in the journey of my life, it has been women who have carried me along from one adventure, one experience to the next.  My umpteen jobs have always come about because of women.  My 9 year journey into my own soul came about because of women.  And even my passion for food and nutrition was inspired by women.

But there have only been a very few that have come into my life and literally transformed it; actually shaken me to the core.

Once such woman was Barbara Backus.  My senior year at CSU Sacramento, first day of school, sitting in Chemistry waiting for the professor.  In walks this red-headed woman in a white lab coat and proceeds to introduce herself and hand out the syllabus.  My chin was on the floor.  I couldn't move.  As my heart pounded, I could feel my brain actually killing off the old neuropathway that said "Only men are scientists" and begin the creation of a new one "Women CAN BE scientists!"

I spent every homework study hall in her office, even though I didn't need any help with my chemistry.  I just had to be near her.  Soaking in her scientist brain and desperately wanting to wear her lab coat.  Did I become a scientist?  No, unfortunately there still lived a voice in my head that had told me back when I was 20 that I couldn't be a scientist, that I wasn't good at math and science.  Well actually, that voice was wrong.  Very wrong.

I found out during that last year of college that I was actually VERY GOOD at math and science.  I scored all A's and those A's came rather easily.  My heart wept for the scientist in me that was graduating and going off to be a school teacher.  Within 5 years of teaching, I quit.  Teaching 6th graders the standards wasn't in my heart.

Since then only 2 other women have seen the scientist in me.  Yesterday, as I did a practice session with a fellow student at Integrative Nutrition (my current school), my heart was once again torn open.  After a half hour of going over my health history with this woman, she proceeded to show me how all the pieces of my life were strung together and she actually called me a scientist!  I was dumbfounded.  I was dumbfounded at how she completely saw ME!  The ME that I keep locked inside my heart, and here it was so obvious to her.

The only other woman in my life who has ever seen ME is my dearest sister in spirit, Tracy.  She is an artist, and an extraordinary one at that.  Not too long ago, back in the early spring, she sent me a package.  When I opened the package and saw the art she had created I exploded with spasms of sound that I don't think any human or animal has ever made.  There I was looking at myself wearing that white lab coat, hands on my hips, a look of "this is me world, I am a scientist!"

And now even as I write this my heart is pounding, to actually claim the word "scientist" brings shivers throughout my body.  A scientist, a nutritional scientist.  Can I actually call myself by that name?!  Can I actually shut up that voice of "I can't" in my head?  Can I actually embrace that love I had for Barbara Backus and her Chemistry class.  Can I finally after all these years embrace ME!

Teaspoons and Tablespoons

I'm sitting on the porch this Sunday drinking red raspberry herbal infusion writing in my Integrative Nutrition Journal and wondering why I even started this blog.  The blog I created for my husband came from an inspiration.  Sitting in the doctor's office while Mike was getting a PET scan, I leafed through another Coping with Cancer magazine to stumble upon an article about the Human Tribe Project.  I new instantly in my gut I wanted to create a tribe for him. 

But this blog, it didn't come from divine inspiration, from spirit guiding me to another piece in the creation of my life and career.  I have to admit, it came from lack, scarcity.  A feeling of "I must do this too cause so many other people are doing it!  I must get my website up!  I must get my career ready!  I must get myelf out there!  I must blog because other student's of my school are blogging!"  It was created in a frenzy of "must haves" and not wanting to be left behind.  Definitely not divinely inspired.

Even my commitment to myself to spend Sundays in the kitchen has been called into question.  Do I really want to spend every Sunday in my kitchen?  Sure I love my kitchen and the magick I create in there, but why am I choosing this?  With 4 planets in Virgo, I definitely crave structure, organization and love having my weeks and days planned out.  But I also am a Rising Sagittarius, so my desire for freedom is very strong.  So strong in fact that not long after I create structure and detailed organization for my life, I begin to feel trapped, suffocated and I blow the whole thing apart.  It is frustrating to be constantly swinging back and forth between structure and total freedom.  I deeply crave to find the balance between the two, and being a Sun and Moon Libra you'd think I'd be able to balance my scales!

So now I have to let go of this blog and ask spirit to guide me to its purpose.  I know I shouldn't get rid of it.  I know that eventually I would have created a blog, but instead of waiting for the perfect timing, I jumped ahead too soon.  Another wonderful lesson that I continually learn.  To trust God, to know that everything in my life is always perfect, that I don't need to push anything.  I have a loving God and loving Angels guiding every step of my life.

So I did take pictures of my latest discovery at the farmer's market that I will share with you.  I get quite ADHD when I am at a farmer's market.  There are so many gorgeous fruits and vegetables that I get overwhelmed.  But I did calm down enough to discover, learn about and buy Cranberry Beans.

And yes I did cook them into a most delectable soup.  And honestly, I can tell you the ingredients I used but not quantity.  I don't use measurements when I cook.  I use my eyes, my ears, my nose, my hands and my tastebuds to create meals.  I tried to think about how much olive oil I was using and how much basil I threw into the pot, but trying to write down a recipe that I've thrown together is challenging.  I'd much rather cook with a person teaching them to trust their instincts.  Trying to put the magick I love to create into a structured recipe limited by tablespoons and teaspoons is stifling.

So here is what I used:
olive oil
medium yellow onion chopped
2 carrots sliced thinly
2 celery sticks sliced thinly
1 zuchinni diced
1 red bell pepper diced
1 bunch swiss chard ripped
2 tomatoes diced
salt and pepper
a dash of paprika
a dash of garlic powder
quite a few pinches of dried oregano
a handful of fresh basil
a dash of red wine vinegar
shelled cranberry beans
chicken stock

I let all the vegetables except the swiss chard sweat in the pot with the olive oil and all the spices except the basil for about 10 minutes.  Then I added the stock, the beans and the basil and simmered for 25 minutes.  About 3 minutes before time was up I added the swiss chard and red wine vinegar.  Finished cooking and threw in a little more basil from the garden.

Here are the cranberry beans.  The colors are amazing!

Here are the beans after being shelled.  Pink!  I love it!

And here is my soup, my magickal creation.

So who knows what will happen to this blog.  Who knows how I will be inspired.  But inspired is how I choose to live my life.  Not dictated by outside sources, but by my own internal guidance.  So trust yourself to know what is always right for you and never ever be afraid to put away the tablespoons.

Another Kitchen Sunday

Well I almost didn't make it to the kitchen today for my "Sunday's in the Kitchen" routine.  Felt very tired today and had no desire to do anything.  I sat on the porch the entire morning drinking tea and reading.  Had some lunch then took a nap!  I actually never got out of my pajamas!  I guess it was just one of those days where my body needed to rest.

Really we've been through the ringer this year.  Mike being diagnosed with cancer back in April has taken our family to hell and back.  Though we're not out of the woods yet, things are definitely getting much better as Mike gets much better.

And I started back to school at the beginning of August.  Isn't just like me to decide that I can be superwoman?  Be a caregiver to my husband, mom of 2 teenage girls, chef, maid, chaueffuer, nurse, student, financial advisor, gardener, butler, servant, slave.  Learning to balance all my "hats" in life is integral to my health, so resting when my body says rest is important! 

So I didn't get to the apricot macaroons I had planned to bake (I'll do them tomorrow).  But I did get those garden cucumbers pickled and jarred.  They look awfully pretty in the jar!

Refrigerator Pickles

2lbs cucumbers, sliced 1/2 in thick
1 medium Vidalia or other sweet onion, sliced 1/2 in thick
2 celery stalks, sliced 1/2 in thick
Sea salt
2 cups sugar
1 cup cider vinegar
1 tsp celery seed
1 tsp mustard seed

In a colander set over a medium bowl, toss cucumbers, onion, and celery stalks with 1 1/2 tsp salt.  Set aside to drain, 30 minutes, tossing occasionally.  In a small bowl, combine sugar, vinegar, celery seed, and mustard seed; stir until sugar is dissolved.
Divide cucumber mixture among clean jars or airtight containers, and pour vinegar mixture over.  Refrigerate at least 8 hours (or up to 2 weeks).

Another version which is much more healthful in that it contains no sugar or vinegar is the lacto-fermented pickles from Sally Fallon's book Nourishing Traditions.  These pickles create beneficial bacteria which is good for your gut and a fun way to get your probiotics instead of in an expensive pill or from gallons of yogurt.

Pickled Cucumbers

4-5 cucumbers
1 tbsp mustard seeds
2 tbsp fresh dill
1 tbsp sea salt
4 tbsp whey
1 cup water (filtered if possible)

Wash cucumbers well and place in a quart-sized, wide-mouth mason jar.  Combine remaining ingredients and pour over cucumber, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

So your probably wondering, "What in the world is whey?"  Whey is the yellow liquid that separates from milk.  Think of Little Miss Muffett eating her curds (the cheese) and whey (the leftover liquid from making cheese).  To make whey, get some raw milk from the health food store.  Pour it into a glass container, cover and let sit for 1-4 days until the curds and whey are separated.  Strain and you have whey!  If you aren't able to make whey, use an additional 1 tbsp of salt in the recipe.


Enjoy your cucumbers, savor the summer harvest and of course, get lots of rest when your body needs it!

A Gift for the Gab

Looks Like I was a Born Talker!

Well from the looks of things, I've been talking for quite some time.  Now I understand all the detentions and demerit marks I got in school for not being able to keep my mouth shut.  "Kristi talks too much!"  My mom heard that one over and over and over and over and over again from all my teachers.  Every report card and every conference focused on my yaking in class, and my oh so sly passing of notes which the teachers always confiscated.  You would think after years of note passing I would have gotten pretty slick at not getting caught, but nope not me.  If I could write on it, I did.  If I could chuck it across the room when the teacher's back was turned, I did. 

My talking continued in high school.  It got so bad my parents actually bought me a phone for my room and oh the sheer joy of hearing that phone ring!  Running down the hallway to my room was pure happiness!    And the note passing, I was definitely improving my skills.  Passing was easy now that I could do it in the hallways between classes.  Teachers couldn't snag your notes in the hallways.  And really it was pretty easy in class to write my poetic letters to my friends with such important information such as "Gwen likes Matt!!!  TLA!!!"

It wasn't too long ago that my parents went through their shed and found a few of my boxes filled with old memories ~ actually filled with notes!  LOL!  Piles of them, even old birthday cards way back to elementary school.  And what cracked me up the most was a green binder filled with every note that my dear best friend Suzie wrote to me.  What fun to read about our crazy high school adventures!

So it looks like I've managed to change with the times.  From my awesome rotary phone in the 70's to Facebook and Twitter, I can keep up with the best of them; or so I think.  No matter what comes my way, I'll always find a way to keep on gabbing.

Thanks Mom ~ you created a monster.  ;0)