Before I share this recipe, I want to explain some of the awesome nutrition in the raw, plants and plant-based ingredients.
Leaks. seem to be shrouded in mystery and make us intimidated to use them in the kitchen. But believe it or not…they are a part of the same family as onions and garlic and are super easy to prepare!
They seem to be shrouded in mystery and make us intimidated to use them in the kitchen. But believe it or not…they are a part of the same family as onions and garlic and are super easy to prepare!
Leeks are milder than an onion and have a wonderful flavor…which makes them a perfect substitute for anyone who doesn’t care for onions. They are high in anti-oxidants. They also have antibacterial, antiviral and anti-fungal properties.
The constituents in leeks help lower the risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke. They also contain essential vitamins…like…pyridoxine, folate , niacin, riboflavin, and thiamin, vitamin C, K, and vitamin E and vitamin A!
As if that is not enough awesomeness…Leeks contain the crucial minerals potassium, iron, calcium, magnesium, manganese, zinc, and selenium.
To store them, before you are ready to use…simply wrap them in a paper towel and store in the fridge for up to one week.
Most people think they are a part of the vegetable category. But actually, they are a “thistle!” A thistle is a flowering plant that has sharp prickles on its outer layer. Most seek after the “heart” which is the inside of the flowering section and the base on which the other buds spring.
The nutritive value of this unique food boosts the immune system, lower cholesterol, protect against cancer and diseases such as…diabetes, atherosclerosis, heart attack, and stroke! Artichokes are also powerful detoxifiers. And if you have an
Artichokes are also powerful detoxifiers. And if you have an MTHFR gene mutation, you struggle to detox (which is serious as every system and organ in your body will begin to suffer and the possibility of disease goes up).
Artichokes help assist in digestion and the overall health of the gastrointestinal system. They also help regulate blood pressure! I am finding that more times than not…if you are preparing whole food, plant-based meals…you are helping your blood pressure. And there are so many other plants that all have commonality in helping certain systems. It is there, by nature! 😉
They are full of fiber, vitamins and minerals (just like the leek). Vitamins such as…vitmain C, thiamin, riboflavin, niacin, folate, vitamin B-6, B-12, A, E, D and vitamin K. Artichokes also contain the minerals…calcium, iron, zinc, sodium, potassium, manganese, phosphorus and zinc.
Again, if you have an MTHFR genetic mutation…these original, broken-down forms of folic acid, B vitamins, etcetera are found in this food. And the health benefits of artichoke are much like that of leeks.
I am finding that more times than not…if you are preparing whole food, plant-based meals…you are helping your blood pressure, strengthening your immune systen, aiding your digestion, lowering your risks of heart disease, stroke and caring for your brain.
And there are so many other plants that all have commonality in helping. It is there, by nature! God’s imagination and method in which he created our bodies to live and maintain by plants and the fruits, nuts and flowers of them…amazes me!
Okay! Here is what you have been waiting for. I hope your family enjoys this as much as we do!
Leek & Artichoke Bisque
Recipe created by Erin Mare McDowell
- 1 Leek (save dark green ends)
- 1 Artichoke (heart & tender light colored leaves around the heart)
- 1 Avocado
- 1 Zucchini
- 2 Tomatoes (large)
- 1 Kale Leaf
- 1/2 C Spinach
- 1 Celery Stalk
- 3-4 Cloves Garlic
- 1 tsp Pink Himalayan Sea Salt (ground)
- 1 tsp Black Pepper (ground)
- Optional: 3 Portabella Mushrooms (medium)
- Optional: 1 C Cashews (soaked)
- Optional: Baked Salmon
1. Wash everything in lukewarm water, thoroughly. Some ingredients are naturally full of dirt in between the leaves (leeks, artichokes, etc).
2. Prepare the leek.
Cut off dark green ends and store for another recipe (like a salad). Cut off the bottom stem & discard it. Take every layer of the leek apart in a colander and rinse with lukewarm water, thoroughly. Chop it some to make it easier to blend. Set aside in a large mixing bowl or go ahead and dump in the pitcher of your food processor/mixer.
3. Prepare the artichoke.
Cut off outside tips of dark leaves to remove the pointy parts. Cut off bottom stem. Pull & peel the dark outer leaves completely off & discard. Take the light, fleshy & soft inner parts (heart), cut tips off (discard tips) and rinse in lukewarm water, thoroughly. Cut up and place with chopped up leek.
4. Cut avocado lengthwise in one continuous line all the way around. Twist open. Whack the pit with the edge of a sharp knife. Discard pit. Remove the flesh with a large spoon. Discard outer peel. Place the avocado with other chopped ingredients in large bowl.
5. Rinse zucchini well. Cut off & discard ends. Slice zucchini (no need to slice thin). Place the zucchini with other chopped ingredients.
6. Rinse tomatoes off. Cut into chunks. Add to the other chopped ingredients.
7. Rinse the large, kale leaf in luke warm water, well. Chop into a few smaller pieces.
8. Repeat the previous step with spinach.
9. Repeat the previous step with celery.
10. Separate, peel garlic cloves and add to chopped ingredients.
The last 3 ingredients are optional.
11. Rinse cashews. Soak in fresh water for at least one hour. I suggest soaking them that morning…so they are ready. Make sure to not leave them soaking more than a few hours. They get slimy. You will add these ingredients 2nd to last. So, set them aside.
12. Rinse the mushrooms well. Slice at desired thickness. Set aside.
13. Bake salmon, skin side down until it easily flakes (with a fork ran across the top). Set aside. You will add this last.
If you want to add salmon to your bisque, preheat and put it in the oven now…so you can prepare your raw produce while it bakes. This will save you time.
So, now…you add all the chopped, cut up ingredients to your blender. This makes a decent amount. So you need the larger ninja jar (not the smaller one) or large full-size blender – pitcher. You will add at least 1 cup of filtered water.
Keep the cashews, mushrooms and salmon set aside, but close by.
Start blending on “pulse.” Do this in bursts until the ingredients are finely chopped. Then blend on high for 2-3 minutes. Then take the pitcher off the base, tap & scrape it all down and off the sides.
Now is the time to add the soaked cashews. If you aren’t allergic and want a creamier bisque – type soup…this step is needed. Add the cashews (drained) to the blender. Blend for an additional minute.
Pour into bowls.
At this point, your diced or sliced mushrooms and flakes or chunks of salmon (as well as the salt & pepper) can be added to the bisque. Fold it in gently.
Try not to heat it too much. You want as much if the nutrients to stay intact as possible.
Note. You can add other seasonings and spices. This is the simplified version.
This recipe is so rich, creamy and satiating!
And if you have the MTHFR genetic mutation (like I have)…this recipe is full of many of the crucial, broken down nutrients and vitamins that we desperately need and do not produce or methylate)!
Store the leftovers in a glass mason jar with a tight lid. This keeps the (up to 40 something toxic) chemicals in the plastic from leaching into your food. And it will last longer, as well.