THE BEST (AND EASIEST) KALE AND WHITE BEAN SOUP

Its finally fall, at least according to my calendar. Its still like 90 in LA but whatever SOUP is on my MIND. This is one of my favorite and I've been making it for years. Its easy, healthy and delicious. Basically everything we want in soups, right?

The star of the show, at least in my opinion, is the kale. Its a hearty green packed with nutrition. Our bodies

LOVE leafy green carbohydrates like kale. They feed our gut bacteria, fight oxidative stress, provide phytonutrients and antioxidants that our body needs to thrive.

Kale also has been scientifically shown to help prevent cancer, protect from free radical damage, support cardiovascular health, is great for pregnant women, our brain and blood pressure.

So you excited to make this soup or what? All you need is 10 main ingredients and 30 minutes. You got this.

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Kale and White Bean Soup

Serves 4-6 | Prep 10 minutes | Cook 20 minutes

INGREDIENTS:

2 tbsp coconut oil

1 small onion, diced

1 leek, trimmed and cut into thin half moon strips

4 carrots, peeled and cup into coins

3 celery hearts, cut into small half moons

4-6 garlic cloves minced

2 tsp fresh thyme

6 cups vegetable broth

1 pound kale, cut into bite sized pieces

2 cans white beans

Optional Ingredients:

Red pepper flakes, parsley, pink salt and pepper

DIRECTIONS:

Prep all ingredients as stated above.

In a large soup pot over medium heat add the coconut oil.

Once hot add in the onion, leek, celery and carrots. Cook for 3-5 minutes until fragrant and slightly softened.

Season generously with pink salt and pepper.

Then add in the garlic and cook for 30 seconds. Add in the thyme, stir for 30 seconds and then add the vegetable broth. Bring to a boil, next add in the beans, cover and lower to a simmer.

Let simmer for 7-10 minutes.

Then add in the kale to wilt.

Cover and let cook for another 5 minutes, stirring occasionally.

Taste it, adjust the seasoning adding red pepper, pink salt and black pepper to taste. Garnish with fresh parsley if desired.

Keeps well for 5 days in the fridge or 1 month in the freezer.

JACKFRUIT CHICKEN KALE SALAD WITH TANGY CREAMY DRESSING

Yum City.

Population: This salad.

Its incredible. I feel a little weird saying that since I made it and all but guys, its really good. And I want you to experience this party in your mouth too.

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First of all: its got a lot of good for you things. kale, micro greens, cucumbers, pine nuts, tomatoes, tahini- which I love.

This is inspired by a caesar salad but doesnt actually taste anything like caesar in the traditional sense. And I don't think the jackfruit actually tastes like chicken but I haven't had chicken in 7 years so I may not be the best judge. However, it adds a nice "meaty" bite and eats really well with the rest of the ingredients.

This would be perfect for an easy week night dinner that will keep really well for lunch the next day.

Enjoy :)

Jackfruit Chicken Kale Salad

Serves: 2 | Prep 10 minutes | Cook 30 minutes

Jackfruit Chicken:

1 20-ounce can of jackfruit in brine (I got mine from Trader Joes)

2 tbsp coconut oil

½ cup onion diced

3 garlic cloves minced

1 ½ cup vegetable broth

1/8 tsp chili powder

1/8 tsp garlic powder

1/4 tsp oregano flakes

¼ tsp pink salt

Creamy Dressing:

½ cup cashews, soaked in water for 3 hours

2 tbsp tahini

1 tbps capers

½ cup hot water

4 tbsp lemon juice

1 tsp tamari

1 tsp maple

1 tbsp red wine vinegar (or more lemon juice)

For the Salad:

10 cups kale or one bag from trader joes

1 cup cherry tomatoes, sliced in half

1 cup Persian cucumbers, sliced in thin half moons

1/2 cup green onions, chopped

¼ cup pine nuts, roasted and salted

Big handful micro greens

Start by soaking the cashews. If you don’t have 3 hours then pour almost boiling water on them and let them soak while you make the jackfruit.

Pre heat over to 375f.

To make the jackfruit. Rinse and drain it first. Then in a large frying pan with a lid heat coconut oil over medium high. Once hot add the onion and cook for 5 minutes. Then add the garlic and cook for another 30 seconds. Add in the jackfruit and stir for another 30 seconds. Then add in the broth and spices and lower to medium low. Stir to coat well and then put the lid on it and let it simmer for 7-10 minutes. Until the liquid is absorbed.

Occasionally stir it to make sure it’s mixed and nothing is sticking to the bottom of the pan.

Once the liquid is absorbed use the back of a spoon to break apart the smaller pieces. If necessary use your fingers but be careful not to burn yourself. It should resemble shredded chicken or pork. Taste it, if its still a little on sweet side (it is fruit after all) add a touch more salt.

Then line a baking sheet with parchment paper and transfer everything and spread it out well. You do not want it to be crowded on the pan. Then roast for 10-12 minutes until mostly dry and chewy.

To make the dressing add all ingredients into a blender and turn on high until super smooth and thick.

To make the salad add the kale to a big bowl and top with the dressing (you might have more then you need so save if for later) Then massage it with your hands or mix well with a spoon to evenly coat all the leaves. Divide amongst bowls and top with everything including the jackfruit.

Enjoy!

ASIAN INSPIRED BUDDHA BOWL FEATURING LOTUS FOODS

I am naturally drawn to an Asian flavor profile. Nearly everything I make when not following a recipe or aiming for something specifically of a different cuisine uses tamari, sesame oil, coconut aminos or rice vinegar. So naturally when creating a buddha bowl using rice I chose to encorporate those ingredients and flavors. They are bright, tangy, umami aka savory which I love. If you have a palete that prefers savory then you might love this dish as much as I do.

If you are new to Lotus Foods then I am so excited to introduce you to them, they make some of the best rice I've ever had and I've had alot of rice. They also make insanely good gluten free nooooodles. I am so excited to be partnering with them for this recipe. Be sure to check it out on Instagram here and here!

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**This recipe was created in partnership with Lotus Foods. I've been using their products for years and really love everything. Thank you for supporting the awesome brands that support Caras Kitchen.

INGREDIENTS:

Cilantro Lime Rice: 1 cup Lotus Foods Jasmine Brown Rice 1 3/4 cup salted water 1/2 cup cilantro chopped 1 lime, juiced 1 tbsp sesame oil pink salt to taste

Bowl Ingredients: 1 tbsp coconut oil 1/2 cup crimini mushrooms, sliced 1/2 cup broccoli, chopped 2 tbsp tamari 1/2 cup edamame 1/2 avocado sliced 2 tbsp sauerkruat, store bought 2 tbsp roasted seaweed 1/2 cup shredded carrots 1 persian cucumber, sliced 1/2 cup rice vinegar 3 stevia liquid drops Pink salt to taste

Garlic cashew cream sauce (makes more then you need for one bowl) 1 cup soaked cashews 1/2-1 cup water depending on desired consistency 1 garlic clove 1 tbsp nutritional yeast 1 tsp pink salt juice of half a lemon or lime

DIRECTIONS: Make the rice:

Cook rice in the water according to package instructions. Once done fluff with a fork, transfer to a bowl and combine with remaining ingredients. Mix well. Then transfer to serving bowl.

While the rice is cooking prep the veggies as stated above. Combine the vinegar and stevia in a small bowl and add the cucumbers and carrots. Let pickle, stirring occasionally. Adding salt if desired to taste.

Heat the coconut oil in a cast iron skillet over medium heat. Once hot add the mushrooms and the broccoli. Add the tamari and cook for 5 minutes until tender.

Make the cashew sauce: Combine all ingredients in the bowl of a blender and turn on high.

Add the cooked, raw, and pickeled veggies to the bowl with the rice. Add a dollap of the sauce (or sub hummus), crumble up the seaweed. Squeeze fresh lime and crused red pepper on top. Dig in