Chilled Avocado Soup

Ingredients:
3 ripe avocados
2 cups low-fat buttermilk
1/3 cup raw walnut halves/quarters
1/3 cup fresh chopped dill sprigs (not the dried stuff!)
1/2 cup diced red onion
1 tablespoon red wine vinegar
1 teaspoon seas salt

Directions:
1. Scoop 2 avocados into a food processor and add the buttermilk, 1 cup water, walnuts, dill, red onion, red wine vinegar, and salt.

2. Pulse process and puree until smooth and you can see lil purple, green, and nutty specs

3. Refrigerate until well chilled. (try putting wet bowls in the freezer too!). If you plan on storing for a while add lemon or lime juice to prevent the avocado from browning (oxidizing) too quickly.

4. To garnish slice the remaining avocado and place chunks on top of soup and add a dill sprig.

I added slices of garlic Naan bread to the bowls.

Serves 4.

So what's in it for you?
Avocados, in addition to being a good source of fiber (keeps you regular), potassium (one of the MOST important minerals, look it up it has a hand in too many vital processes to list here), vitamins E (power anti oxidant and fabulous skin) and vitamin B (B is for brain and nerve power), and folic acid (growth and reproduction). If you've heard that avocados are high in fat this is true...they are high in GOOD FAT! Monosaturated is the "good fat" unlike LDL (low-density lipoprotein) and trglycerides (a.k.a heart disease central). Avocados help the body lower LDL and triglycerides while increasing HDL (high-density lipoprotein, "good fat"), which tends to lower the risk for heart disease.

DECREASING (LDL + TRIGLYCERIDES) + INCREASING IN HDL = HEART HEALTHY <3>

Avos (which are fruits not veggies!) are also rich in beta-sitoserol, a natural substance that helps lower blood levels of cholesterol and has been used for boosting the immune system, fighting the common cold, decreasing symptoms of menopause, treating enlarged prostrates, and also for enhancing sexual activity. Runners sometimes use beta-sitoserol to reduce pain and swelling after a run.

Why walnuts? WHY NOT? Walnuts are packed with omega-3 fatty acids. This fatty acid is ESSENTIAL to human life but the body can't make it by itself! Bodily conundrum? Maybe. But it's an excuse to eat walnuts and salmon! This n-3 oil combats high cholesterol, high blood pressure, and, my favorite, helps boost your brain! Omega-3 fatty acids can improve memory, cognitive function, slow senility, and help boost the areas of your brain that govern your mood. How? n-3 fatty acids promote neuronal growth and health. In fact, low levels of n-3 fatty acids in the prefrontal cortex of the brain have been shown to lower certain neurotransmitter activity (not a good thing). Abnormal neurotransmitter activity gives rise to depression and other mood disorders.

Happy neurons. Happy brain. :D

Earth friendly tips:

Per usual, I used organic ingredients for this recipe. However, I did have to buy California avocados (far from Boston). But not to fret for avocados positively impact the environment. The California avocado tree orchards remove 25-88 lbs of dry nitrogen pollutant/acre from the environment. These trees also stabilize soil, prevent erosion, and reduce storm run-off, all of which can improve local water quality. Oh, and like all trees, these trees provide shelter for wildlife, lower air temperature by evaporating water from the leaves, and breath in the carbon dioxide so we don't have to and provide us with 02.

What I'll try next time?

This chilled soup, although very refreshing, came across to me as more of a dip. In fact, me and my roommates busted out more pita chips and Naan bread to dip. OR I just don't think I can eat a lot of it like I do chicken noodle or tomato bisque. I recommend pulse chopping it into a chunkier dip and perhaps leaving the water out in that case. Or serve in small or shallow bowl plate on the side of another summer meal or sandwich.

Summer tip: add avocados to ice cream! Brazilians do!

Links:
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1844/2
Read more at Wholeliving.com: Chilled Avocado Soup

Quinoa (keen-wa) Summer Salad

Admittedly, I got this first blog recipe from wholeliving.com (see link below). This website, which stresses the importance of foodie wellness, green-ness, fitness, and community, has been what's gotten me so excited recently about what food can do for your mind, body, soul, and earth. Anyways, onto the food!

Ingredients:

1/4 cup freshly squeezed lemon juice

1 teaspoon chili powder
2 medium minced garlic cloves
1/2 cup extra-virgin olive oil

sea salt
1 2/3 cups quinoa, thoroughly rinsed and drained (makes about 4 Cups cooked)
1 can of corn kernels of corn from 2 ears of corn
1 medium red pepper, cored, seeded, and diced
1 large cucumber, peeled, halved lengthwise, seeded, and diced
3 scallions, thinly sliced
1/2 large jalapeno pepper, seeded and diced
1/4 cup roughly chopped fresh cilantro leaves (optional for you cilantro haters)
2 ripe medium tomatoes, cored and cut in thin wedges
1 ripe avocado, pitted and thinly sliced
1 lime, cut in wedges
1/4 cup pumpkin seeds, toasted

Directions:

1. Boil 3 cups of water with a punch of sea salt. Stir in quinoa. Return to boil then cover an dlet simmer for 15 minutes or until all the water is absorbed. Let cool by spreading on a baking sheet.

2. In a bowl mix corn, red pepper, cucumber, scallions, jalapeno, and cilantro

3. In a separate bowl whisk together pinch of sea salt, chili powder, minced garlic, lemon juice, and olive oil

3. Once the quinoa has cooled combine veggies, sauce, and quinoa in a large bowl and mix well.

4. Lay the quinoa on a bed of lettuce if you'd like and add tomato slices, avocado slices, and pumpkin seeds to the top of a heaping mount of healthy deliciousness!

SERVES 4

So what's in it for you?

KEEN-WA is a protein powerhouse as it has a surprisingly high protein profile. In fact, this dish will make enough for 4 people to have 24 grams of protein each from the quinoa. Quinoa is a fabulous source of protein for everyone but particularly for vegetarians and people with wheat, gluten and related allergies as well as seniors and diabetics. Seniors (and juniors alike) benefit from the high level iron in quinoa, which raises hematocrit in turn delivers more oxygen to the brain preventing senility (and all-age brain farts). Additionally, Quinoa is an alkaline food. While we usually eat too much and pop some TUMS to combat acid reflux, quinoa helps to restore a natural pH balance. This is especially helpful this dish because of the acidic lemon juice.

Why pumpkin seeds? It's not October! Glad you ask. Pumpkin seeds, A.K.A pepitas, are packed with minerals such as manganese (promotes optimum thyroid function, healthy nerves, cells, bones, and maintains healthy blood sugar levels), magnesium (healthy blood circulation and nerve and muscle relaxation) and phosphorus (protein synthesis and cell repair!).

Earth friendly tips:

So as always try to choose organic veggies that are local or at least from your coast! While buying the ingredients I was sadly forced into buying scallions from California at Whole Foods--that's a 6 hours flight away from Boston! ew, yucky stinky diesel.

For this recipe I used triple-labeled Bolivian Pearl Quinoa A.K.A the "soul food of the Andes" from Whole Foods. By triple-labeled I mean this brand is USDA Organic, Fair Trade Certified by Alter Eco Fair Trade, and Objective Carbon Zero certified. By choosing this brand you support a better life for farming families (1,500 farmers benefit from the Alter Eco mission and 73% increase in revenue for farmers for that extra $1). This Objective Carbon Zero certified quinoa supports the Amazon Reforestation in Peru.

What I'll try next time?

I love a summer crunch but it might have been good to try this with roasted red peppers. Also, I enjoy corn but I feel that julienned zucchini and summer squash would have been a fun option for color and flavor. I would add more scallions try 4.

Links
Read more at Wholeliving.com: Quinoa and Corn Salad with Pumpkin Seeds

www.altereco.com

www.fairtradecertified.org