Low-Carb Recipe: Crockpot Coconut Mushroom Soup

Yum! Coconut mushroom soup is one of my favorites! I usually love the Thai versions, which this one is not, but it's easy to modify. If you want a more Asian flavor, simply omit the thyme and add 2 tsp minced fresh ginger, and swap the bay leaf for a lime leaf. You can also add a Tbsp of fish sauce instead of the salt if desired.

Either way, this hot, creamy, and delicious soup sure hits the spot on a cold winter evening! And it's great for low-carb and gluten-free diets.

Crockpot Coconut Milk Mixed Mushroom Soup
(4-6 servings.)

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

Ingredients:

2 lbs fresh mixed mushrooms (choose a variety)
1 cup boiling water
1 small onion, finely diced
3 garlic cloves, minced
1/2 Tbsp fresh thyme, rough chopped
1 tsp kosher salt
1/2 tsp black pepper
1 bay leaf
4 cups vegetable broth
1 cup coconut milk, natural not sweetened
4 tsp coconut oil

Directions:

• In a heat-resistant glass bowl, put the mushrooms, pour in the boiling, and let steep for 30 minutes.  Drain mushrooms through a fine metal mesh colander or sieve, reserving liquid.
• Put mushrooms on a cutting board and dry with paper towels, then chop up fine; set aside.
• In a large skillet over medium heat, put 1 tsp of the coconut oil and heat until melted and hot.
• Add the chopped mushrooms and cook until mushrooms brown slightly and liquid evaporates.
• Transfer mushrooms to crockpot.
• In same skillet, add the remaining 3 tsp coconut oil and heat over medium heat, then add onions and cook until just softened.
• Pour reserved mushroom liquid into skillet with onions, and add the garlic, thyme, salt and black pepper, and cook for 1 minute, stirring often.
• Transfer this mixture to crockpot with mushrooms.
• Add bay leaf, broth, and coconut milk to the crockpot, stir.
• Cover crockpot, set temperature to LOW, and cook for 6 to 8 hours.
• Uncover, remove the bay leaf, discard, and serve hot in soup mugs.

Recipe: Tropical Quinoa Pudding

If you're trying to go non-dairy or low-carb, and you like the flavors of the tropics, try this amazingly flavorful substitute for rice pudding. With nutty high-protein quinoa, creamy coconut milk, bananas, nuts, and ginger, this healthy and delicious dessert will give plain old pudding a run for its money!

Tropical Quinoa Pudding

Ingredients:

1 1/2 cups quinoa
2 cups water
1 can coconut milk (13 ounces)
1/4 cup Turbinado sugar
pinch salt
1/2 cup dried mango slices, cut in small chunks
1 tsp grated fresh ginger
2 bananas
1/2 cup walnuts, chopped and toasted

Directions:

• Bring quinoa and water to a boil in a medium saucepan, then cover and simmer on medium-low heat until water is absorbed and quinoa is almost tender (it won't be fully done at this point).
• Add sugar, salt, and coconut milk to quinoa in pan and cook an additional five minutes.
• Add ginger and mango chunks and continue cooking until mixture has a pudding like consistency, about 3 minutes more. Remove from heat.
• Slice 1/2 of one banana in 1/2 inch rounds and set aside. Mash remaining bananas and add to pudding, then stir in walnuts.
• Garnish with remaining banana rounds and add sugar to taste if desired.

Recipe: Pina Colada Smoothie

Mmmm....this one tastes just like a favorite summer drink! With fresh pineapple, honey, and coconut, you'll feel like you're on the beach - even though you're just drinking a healthy breakfast smoothie....

Pina Colada Smoothie

(Photo credit: Wikipedia)

Ingredients:

1/2 cup coconut water
1/4 cup yogurt, vanilla flavored
1/2 cup pineapple pieces (fresh if possible)
1/4 banana, frozen
1/2 tsp. honey
1/4 tsp. coconut extract (optional)
1/4 cup ice cubes

Directions:

• Place all ingredients in a blender and puree until smooth. 
• Optional: Garnish with a pineapple slice on the rim of your glass!

Coconut Water: A Nutrient-Rich Addition to Your Smoothies

We're wrapping up our series on healthy smoothies this week, with an interesting option to make your smoothies both more delicious and more nutritious.

If you take a look at your collection of smoothie recipes, you'll notice that most will call for some sort of liquid to be added to the blender. It could be orange juice, water, or milk, just to name a few. Each of these liquids will create a different smoothie. The fresh taste of orange juice adds a wonderful tartness, but the creamy texture and taste of a smoothie with milk is also delicious. So, why even consider adding water? Well, because most of us don't drink enough good old H2O during our day, and a smoothie is a great place to get one more glass of water in your diet.

(Photo credit: Wikipedia)

But, what if that glass of water contained additional nutrients, even some vitamin C, calcium, iron, dietary fiber, and, yes, protein? That sounds like it could be called 'super water.' What we're actually talking about is coconut water.

Unlike coconut milk, which is a thick creamy product produced using the grated coconut 'meat,' coconut water is actually the clear watery substance poured out of the opened coconut. This is a naturally occurring product, with no processing other than what's necessary to strain and package.

If you buy a natural coconut water product, it should have very little taste, not at all similar to a bag of sweetened shredded coconut. Pure coconut water will have only the slightest hint of being part of a coconut at one time. The benefit of this is the taste will not overpower or even compete with other ingredients in your smoothie.

So, now back to the nutrients. There is a bit of debate over the true benefits of coconut water. In addition to the nutrients mentioned earlier, coconut water contains sodium and potassium, which help balance fluids in the body. Of course, there are other potassium rich foods, like bananas, spinach, and papaya. Why not put all these excellent foods in with the coconut water and enjoy them all?

Bottled coconut "water" (liquid from the center of the coconut). (Photo credit: Wikipedia)

Coconut water also contains electrolytes, which is an important benefit for people who take their exercise seriously. For people who have difficulty staying hydrated due to digestive conditions, consuming coconut water has been shown to be quite helpful.

People who live in regions where coconuts are readily available often drink coconut water as a way of life, and swear by its benefits, both for hydration and nutrition. Many cultures depend on coconut water for hydration after illness or childbirth. Modern medicine may not agree with all these claims, partly because of the sodium, natural sugars, and calories, but that doesn't mean coconut water is not a viable source of hydration and some nutrition.

The only way to find out if you like coconut water is to try it. Read the label and decide if the nutrients that benefit your healthy lifestyle (fiber, vitamins, minerals, and protein) are worth the elements that may not be the best for you (sugar, carbohydrates, and sodium). Of course, you'll want to consider the price since coconut water will cost more than tap water and bottled water. Give coconut water a try in your next smoothie and you be the judge.

Oh, and be sure to check back for some tasty smoothie recipes including coconut water later this week!

Recipe: Chocolate Almond Smoothie

This delicious smoothie is packed with tasty nutritious ingredients like honey, peanut butter, and cocoa powder. To add some more healthy fats to help tide you over, you can substitute coconut milk for the almond milk if you prefer. If you're a chocoholic, this is the perfect healthy breakfast!

Chocolate Almond Smoothie

Ingredients:

1 Tbsp. raw honey, warmed slightly
1/2 cup almond milk
2 Tbsp. natural peanut butter
1 medium banana
1 1/2 Tbsp. raw cocoa powder

Directions:

• Put all the ingredients in a blender and puree until smooth and frothy.

Recipe - Indian Curry Chicken

Diets can sometimes seem tedious. This dish is packed with powerful flavors to keep it interesting and to satisfy your hunger. The coconut milk does contain fat, but for many diets this fat is considered "good" fat.  You may substitute other milk if that is more suited to your diet instructions. In general this recipe should work well for "O" or "B" types if following the blood type diet.


Indian Curry Chicken
(Serves 4.)

Chicken Curry (Photo credit: Wikipedia)

Ingredients:

1 Tbsp cooking oil
1 small sweet onion, diced
1 garlic clove, crushed or grated
1 Tbsp curry powder
1 tsp ground ginger
1 large head cauliflower, cut into small florets
1 can (13.5 oz size) unsweetened coconut milk
1/2 cup water or broth
1 1/2 lbs. cooked chicken, diced
Salt and pepper to taste

Instructions:

1. In a large heavy skillet over medium-low heat, put the oil and and diced onion, stirring until onion is translucent.
2. Stir in the garlic, curry powder, and ginger, and continue cooking just until the garlic gets fragrant.
3. Add the cauliflower, coconut milk, and water or broth, turn heat down to low, loosely cover the skillet, and simmer until cauliflower is fork-tender.
4. Add the chicken to the skillet, stir, taste for salt and pepper and adjust seasonings to your liking.
5. Simmer, uncovered, for another 5 to 10 minutes or until chicken is hot and the liquid has thickened a little and reduces slightly.
6. Serve hot over rice, if that suits your diet. Otherwise, serve as is in bowls like a thick stew. (Type O might want to omit or limit the rice.)

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