Dr. and the Chef asparagus soup and radish salad

The Mediterranean Diet can be a delicious way to care for your mental health! We'll discuss brain health and cook an uplifting menu of asparagus soup and a fresh radish and herb salad. Vegetarian. Vegan option available.

Instructor: Antonella Aguilera-Ruiz,ND

Asparagus soup
Serves 4 (large bowls)

1 lb. asparagus, woody stems removed, chopped into small chunks
6 spring onions, roughly chopped
3 green garlic stalks, roughly chopped
1 fennel bulb, cored and sliced
1 bunch spinach, stems removed and washed
4 cups broth/water
Sea salt
3 TBS ghee
Parsley and lemon zest to garnish



1. Roughly chop onions, green garlic and fennel. Chop asparagus into small chunks. With the spring onion, chop the white part, pale green part and a good portion of the green tops. You can leave a few behind. For the green garlic, only use the white and pale green parts as the tops can get a bit stringy.


2. In a medium soup pot, heat ghee. Add onion, garlic and fennel and sauté until translucent and just beginning to brown. Give this enough time so that everything has reduced in size and gotten well combined--about 10 minutes.


3. Add asparagus and cook another minute. Add broth/water and a good pinch of salt. Let simmer 15 minutes slightly covered. Add spinach and cook an additional 5 minutes. Puree and taste for seasoning. While soup is simmering, prepare garnish. Roughly chop parsley. Zest about 1/2 a lemon. Mix together with your fingers and serve soup with a good pinch in the middle

Radish Salad (adapted from A Girl and Her Pig)
Serves 4

1 pound radishes (any combo is good: french breakfast, icicle, watermelon, easter egg)
1 small bunch of basil
2.5 oz. parmesan, shaved
2 TBS fresh lemon juice
3 TBS extra virgin olive oil

1 handfuls arugula
1 handful romaine
Maldon sea salt



1. Trim radishes and cut into bite sized chunks. Tear basil into pieces. Cover basil and radishes with a generous pinch of salt. Rub together to release basil flavor.


2. Add the cheese and rub together until it starts to get creamy.


3. Toss with the lemon juice and olive oil, then toss in arugula and romaine and serve.


Equipment list:
• Chef’s knife
• Cutting board
• 4-5 QT soup pot
• Big mixing bowl
• Vegetable peeler

Prep list:
• Gather all ingredients so they’re handy
• Remove woody bottoms from asparagus and roughly chop
• Wash and stem spinach
• Chop spring onions
• Measure broth
• Clean and trim radishes and chop into bit size pieces
• Tear basil leaves into small pieces
• Shave and measure parmesan cheese

Тэги:

#healthy_recipes #mediterranean_recipes #easy_meals

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