Juicy hamburgers tend to be the star food at summer barbecues. In particular, fourth of July barbecues consist of the All -American buffet menu. You can also find pasta salads, potato salads, fresh grilled corn and hotdogs amongst the buffet. Burgers are not only a good sandwich they are excellent sources of protein, iron and vitamin B12. The simple burger comes from Hamburg, Germany. Did you know that the idea to serve a burger as sandwich was born in St. Louis, MO.
Can Juicy Hamburgers Be Healthy?
According to the USDA one hamburger with no condiments will boost your saturated fat intake. The primary ingredient, ground beef, has saturated fat. Saturated fat causes a higher risk of cardiovascular disease. Therefore, limit your saturated fat intake. However hamburgers can be healthy by the mere fact that it does provide nutritional value our bodies need. Hamburgers are a good source of protein, first and foremost, secondly they provide a good source of iron and phosphorus. The more veggies like lettuce, tomato, onion, pickles etc. you add to your burger made on a whole grain bun your nutritional intake dramatically increases.
Hamburgers are typically processed meat when purchased from a fast food restaurant. Making it at home is the healthiest option.
How to Cook Healthy Burgers
A good way to add fiber and minerals to your burger is to include whole grains like quinoa to help bind the meat. These grains are typically low-sodium yet high in fiber, vitamins and minerals.
Choose the grill option over pan frying. Grilling a burger is better than frying one as there is much less grease involved. When you grill the fat drains off from the meat however in the pan the meat sits in and baths in the fat.
Shop for leaner cuts of meat to make your juicy hamburgers from. When selecting ground beef from the butcher, choose 95% lean versions. Lean versions have much less calories and saturated fat.
Try your burger with out a bun. This will eliminate your refined carbs and reduce your calorie intake. Instead wrap it up in lettuce. Naturally without a bun the burger is messier, but it is an extremely healthier option to consider.
How to Make Juicy Hamburgers
You will need the following ingredients:
- 5 lbs. of lean ground beef
- 3 tbsp. of Worcestershire sauce
- 13 dashes of cayenne hot sauce
- pinch of red pepper flakes
- 2 tbsp. of avocado oil
- salt, fresh dried thyme, chopped parsley
- sliced tomato, cheese, lettuce, bacon, sliced onions and pickles
- In a large bowl combine beef, avocado oil, red pepper flakes, salt, fresh ground black pepper, dried thyme and parsley, Worcestershire and hot sauce. Mix together.
- Spoon out mixture into hands. Form into quarter pound patties and layer them on a lined baking sheet.
- Pre heat grill and cook juicy hamburgers over medium hot coals. Flip after about 5 minutes and cook the other side.
- Serve with additional toppings and condiments as desired.
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Sipping on a triple fruit smoothie is ideal during the hot summer months. A smooth blend of beta carotene rich fruit does more than just refresh you on a hot summer day. This unique blend can actually help keep your arteries relaxed and your blood pressure low. The triple fruit smoothie contains bananas, mandarin oranges and mango. Add in healthy dairy and you are not only refreshed but relaxed from the inside out.
Keep Arteries Clear with Beta Carotene
During the pregnancy of my second son I developed preeclampsia. This is basically high blood pressure. In an effort to lower my blood pressure readings, I ate more oranges. Oranges, mandarins and carrots are all orange due to the plant pigment, beta-carotene. This gives the fruit its orange color and cuts the risk of high blood pressure by blocking plaque build up in the arteries. It also speeds healing of your arteries that are already damaged.
Citrus fruits overall have properties that promote lower blood pressure. Due to the rich source of vitamin C and minerals already present in the fruits, they help reduce the risk of developing heart disease. Oranges also contain choline, fiber and potassium which are all good for your heart.
Bananas in Triple Fruit Smoothie
By adding bananas to the triple fruit smoothie you increase your consumption of the electrolyte mineral, potassium. Potassium is vital for a healthy nervous system. If our bodies lack this mineral we can deplete the calcium in our bones and increase blood pressure. The potassium found in both the bananas and oranges help to lower blood pressure. Bananas also give us energy, aid digestion, promote weight loss and protects us from developing Type II diabetes.
Did you know that each banana is about 105 calories and hold very little protein and no fat? Bananas are rich in fiber and antioxidants which are all beneficial to a healthy diet. When the banana is green is it unripe and when it is yellow it is ripe. When dark spots develop, it is over ripe, but perfect for banana bread.
Benefits of Adding Mangoes
A sweet mango not only brings vitamin C but it is known to support healthy heart function. Packed with nutrients and antioxidants, that aid immunity, mangoes can help lower the risk of certain cancers. This fruit is a good source of dietary fiber, low in fat as well as cholesterol and sodium free. Combine mangoes with turmeric to boost the health benefits of this triple fruit smoothie.
- 1 ripe banana
- 1½ cup of almond milk
- 10½ oz. of mandarin oranges, drained
- 1 cup frozen mango chunks
- ½ tsp turmeric powder and cinnamon
Add all ingredients to a blender and blend until smooth.
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This anti-aging blueberry smoothie is just what you need this summer to keep your skin looking good. Blueberries are full of all sorts of nutrients that are beneficial to your body. These berries have been known to have high antioxidants that fight skin cancer. There is no doubt why these small berries come highly recommended by both doctors and nutritionists.
What are the benefits of blueberries?
The benefits of blueberries is an extensive list. They help your body with the following:
- Boost immunity
- Reduce risk of diabetes
- Rich in vitamin C
- Low in calories and fat
- High in fiber
- Highest levels of antioxidants
- Calms the brain
- Reduces anxiety
- Can improve heart health
The high levels of antioxidants help neutralize fee radicals which are linked to the development of certain cancers in the body. They are also linked to reducing heart disease and other conditions associated with aging. Did you know that there are only about 80 calories in one cup of blueberries? Not only that, there is enough fiber in that same one cup to meet your daily requirements. Talk about an incredible berry. The anthocyanins present in this fruit help reduce the build up of plaque in the arteries which in turn improves your heart function.
Try this simple smoothie recipe to fight skin cancer inside and out. This recipe calls for an added cancer protection by including green tea. Green tea adds cell protecting polyphenols that cut the risk of skin cancer in half.
Blueberry Crush Smoothie
- 1 cup frozen blueberries
- ½ cup spinach
- 2 tbsp. maple syrup
- 1 tbsp. vanilla almond milk
- ¾ cup chilled green tea
- 1 banana
- 1 tsp ground oat flakes
Method: Blend all ingredients together in blender until smooth. Serve with straw.
So when your considering something refreshing to drink while you are on the beach or relaxing pool side, blend some blueberries together. Add them to your scones for a sweet treat. Your skin and body will thank you.
Did you know that broiled salmon can nourish your brain and improve your ability to focus and concentrate? Salmon is one of the most nutrition packed fish in the waters because it is loaded with brain boosting healthy fats and potassium. Broiled salmon is easy to make and delicious. This fish is less fishy tasting than others similar to it. It can be cooked or eaten raw for sushi. This pink fish can be grilled, sautéed, pan fried, poached or baked as well. Consuming this fatty fish on a regular basis can reduce your risk of memory problems such as dementia.
Why is broiled salmon good for you?
There are many benefits to consuming this healthy fatty fish at least twice a week. Salmon is commonly known to provide omega 3 fatty acids in high amounts which is beneficial to improving your cardiovascular health. As a result of supplementing vitamin D in your body, salmon dramatically reduces your risk of getting certain cancers. This fresh water fish is a weapon against inflammation in the body because its nutrient rich therefore helpful in treating inflammatory joint conditions.
Another bonus to eating broiled salmon is that it controls body weight like other high protein foods. This is due to regulating hunger hormones in the body. It can promote weight loss and reduces stubborn belly fat. Farmed salmon is higher in calories than wild salmon therefore wild is best.
How do you know when salmon is cooked?
Salmon fish are cooked when the flesh can be flaked with a fork. Raw salmon is very pink however once it is cooked it turns a translucent pink on the inside. When broiling salmon it will have a darker crispier top and translucent pink center. Be careful not to overcook the fish. The fish will look very dry and opaque when it is overcooked. When it is undercooked, it will be very fleshy and moist in the center. To avoid drying out the fish marinade before cooking.
The fool proof method to tell is salmon is cooked is to use a cooking thermometer. This small yet beneficial cooking tool should show that the internal temperature is between 110°F -140° F. Naturally, if the reading is over 140° F it is overcooked and likely dry. Likewise, if the reading is below 110 degrees the fish is not cooked. Only when preparing sushi recipes can the salmon be raw or slightly cooked. When broiling salmon, its best with the skin removed however if your piece has skin start by cooking skin side up in order to avoid the coagulating muscle fibers appearing as bubbles on the top. Cook for about 15 minutes skin side up on middle rack then turn over for another 10 minutes on the top rack of oven. Remove broiled salmon and serve.
Broiled Salmon with Celery Sauce
- 2 lbs. of fresh Salmon fillets
- 1 lemon (freshly squeezed juice)
- 2 Tbsp. avocado oil
- 1 cup of vegetable broth
- 2 Tbsp. of flour
- 1 Tbsp. of butter
- 2 celery stalks finely chopped
- ½ onion finely chopped
- 1 tsp of celery seed, onion powder, garlic powder
- 12 drops of cayenne pepper sauce
- salt and fresh ground pepper
- ½ tsp thyme
- mace and nutmeg to taste
- Preheat oven to broil setting low.
- In a bowl add avocado oil, lemon juice, celery seed, onion powder, garlic powder, cayenne pepper sauce, thyme, salt and pepper. Wisk together until well blended. In a large gallon Ziplock bag place the fresh Salmon fillets and the marinade. Place in refrigerator for 45 minutes up to 3 hours.
- Spray a shallow baking dish with cooking oil. After marinating the fish, remove from Ziplock bag and place in a shallow baking dish. Put dish in oven for 15 minutes on middle rack. Once cooked move baking dish up to first rack for another 10 minutes.
- To prepare the celery sauce, in a pot combine butter, and celery. Sauté until celery is translucent. Then add in onion. Continue to sauté until onion is also translucent. Next add in flour. Turn heat to low. Once paste like texture is formed slowly add the vegetable broth until desired sauce consistency has been reached. Sprinkle in mace and nutmeg to taste. A little goes a long way.
- Remove broiled salmon from the oven. On a plate place the fillets and drizzle with celery sauce. Serve over bed of spinach drizzled with balsamic vinegar or peas n rice.
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Feasting on codfish cakes is a real Bermudian treat. Typically, bountiful during the Good Friday holiday but can be found on most local restaurant menus. These fish cakes are made with lots of cod, potato and strong flavorful herbs that compliment the salty codfish quite well. Serve it on a hot cross bun for a comforting sweet and satisfying sandwich. Most Bermudians have come to love them with all the trimmings. Trimmings include, lettuce, tomato, onion, hot sauce and sometimes cheese. Try it on a scone or coffee roll for breakfast. For the healthier person, adding slices of avocado can be a real treat. I prefer mine on a hot cross bun with vanilla icing cross, ketchup. tomato and fried onions.
Fish Cake Origins
Codfish was a protein staple back in those days as a result of being inexpensive and an economically wise ingredient. Salting cod was necessary because the refrigerators were not yet invented. Early Bermuda settlers came up with the idea of a codfish breakfast. It comprises of codfish, potatoes, sliced avocado, fried bananas, hard boiled eggs, Johnny bread and sauce – either egg, onion or red. Every family prepares the dish differently. Salted codfish first came to Bermuda as part of the trading route in the Atlantic Ocean. Grand Turk and Salt Cay provided the best salt and east coast of America up to Newfoundland provided the cod. The fish was caught, dried then traded for goods.
As the years went on and cooking large meals became a thing of the past, a modern adaptation of the breakfast was introduced. This was the infamous fish cakes. Although you will still find traditional codfish breakfast available on Sunday mornings, codfish cakes have become the hybrid.
Prior to cooking salted cod you will need to allow it to soak overnight in a bowl of water. This will reduce the level of salt present in the fish before cooking. All you need to do is boil the potatoes in a large pot and when they are halfway cooked, add the soaked fish. Its a one pot meal. But if you want the trimmings you’ll have to make them separately. Codfish cakes have the same beginning process as the traditional breakfast.
Other fish cake options include salmon, hashed shark or rockfish cakes.
Fish Cake Recipe
- 2 lbs. of boneless salted codfish
- 4 pounds of potatoes
- 1 chopped onion
- ½ tsp of thyme, parsley, curry powder, black pepper
- flour seasoned with salt, pepper and pinch of curry for coating
- 1 egg yolk
- avocado oil for shallow frying
- First, soak codfish overnight in cold water.
- Secondly, peel, cut and roughly chop potatoes. Add potatoes to boiling water and when halfway cooked add in the soaked codfish.
- Allow fish to cook until potatoes are fully cooked, then drain excess liquid.
- Next, add egg yolk and seasonings to potatoes and fish. Then and mash with a potato masher until well mixed.
- With an ice cream scooper, portion the fish cake mix and roll into balls. Place balls on lined cookie sheet. Place cookie sheet in refrigerator over night.
- On a plate, add flour with seasoned salt, pepper and pinch of curry. Mix together and pass codfish cake ball through the flour until lightly coated.
- Finally shallow fry in frying pan until golden brown on each side.
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Rosemary beef bowl is a quick and easy dinner to prepare. It is a good source of protein and a lot of nutritional goodness from the veggies that are added. You can increase protein consumption by adding other lean meats to the bowl. I decided to use broccoli, cauliflower and carrots in this rosemary steak bowl. Feel free to include corn, asparagus tips, beets, mango or zucchini to increase nutritional value. Keep in mind that broccoli, asparagus, and spinach will add more protein to the meal. Therefore, if you have budding athletes in your family, as I do, aim to cook red meat at least twice a week. Athletes in general require more protein in their daily diets because of the high demand their sport will place on their bodies.
Benefits of Beef
Beef provides beneficial branched-chained amino acids (BCAA) our bodies require for muscle energy. About 35% of the amino acid content of muscle tissue comes from these amino acids. BCAA benefits include increased exercise endurance, increased energy levels, increased lean body mass and reduction of exercise fatigue. Rosemary steak bowl provides 24 grams of the recommended 56 grams of protein men require per day. Women only require 46 grams of protein per day.
Benefits of Rosemary
This sweet herb has been used for centuries for its medicinal properties. Rosemary herb is good for concentration, hair growth, alleviate muscle pain, boost immune system and improve your memory. As a result of its sweet aroma and taste this herb is best used to season beef, chicken or lamb. You can grow this herb in a potted plant or in your garden at your home. In Bermuda you can find this herb growing wild or around residential properties.
Rosemary Steak Bowl Recipe
- 1 onion herb mix, celery seed, fresh ground black pepper, salt, thyme
- 2 lbs. of sirloin steak
- 1 tsp rosemary (fresh and cut small)
- 2 cups brown rice
- 4 cups beef broth
- 1 cup of broccoli and cauliflower florets, carrots
- 1 medium onion – sliced
- 2 shallots diced
- 1 bay leaf
- 2 tbsp. avocado oil
- First, thinly slice sirloin steak and place in bowl. Mix together in a small blow the onion herb mix, celery seed, fresh ground black pepper, salt, thyme and rosemary and rub over steak. Set aside.
- Secondly, sauté raw rice grains in butter until lightly toasted. Add in the broth and bay leaf. Reduce heat to low simmer and leave covered to cook about 20 minutes. Once cooked remove from heat and stir.
- Boil water with a pinch of salt. Next, add in the broccoli, cauliflower and carrot> Allow to boil for three minutes then blanch vegetables.
- Finally, after vegetables are cooked, in a large cast iron skillet, add avocado oil and sauté the sirloin until brown. Next add in the blanched vegetables. Continue to sauté adding in the cooked rice and sliced onions.
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Indulge in moist lemon pound cake next time you have the girls over for tea. This is a favorite in Bermuda during afternoon tea. Its sweet refreshing taste brings the right amount of delight with each bite. Most hotels on the island offer afternoon tea but it is not uncommon to find it in local homes. Lemon pound cake is a Bermudian favorite often available during Christmas and Easter holidays. This most lemon cake can also be covered with butter cream icing and served as a birthday or anniversary cake. Add a scoop of vanilla ice cream for a delicious treat! You can also enjoy brownies and coffee rolls during afternoon tea.
Health Benefits of Lemon Pound Cake
Despite the name, moist lemon cake doesn’t really need that many lemons. In fact the juice from two lemons is all you need. Its acidic properties are lessened with the addition of sugar. The recipe calls for the juice of two lemons which will cause this cake to have its sweet citrus taste. Consuming this tangy juice provides your body with vitamin C which is beneficial to boost your immunity. Freshly squeezed lemon juice can help soothe an upset stomach. To maximize the health benefits add fresh ginger to the tart juice tea.
If you drink a glass of warm freshly squeezed lemon juice daily it can help with weight loss. The flavonoid compounds found in this fruit can actually help fight against certain types of cancers present in the body. Regular consumption of lemons ensures cancer cell prevention. Lemons can also help with improving liver function by flushing out the harmful toxins from your body. Not bad for this little yellow sour fruit. Lemon pound cake is a good way to get in those extra doses of lemons.
Lemon Cake Ingredients:
- Juice of 1 lemon
- Zest of 2 ½ lemons
- 5 eggs
- 1 ¾ cups of sugar
- 2 cups flour
- 2 tsp baking powder
- ½ cup of butter
- pinch of salt
- 1 packet of vanilla pudding
Lemon Glaze Ingredients:
Juice of 1 lemon and ¾ cup of sugar
- Preheat oven to 325° F, grease with Crisco and flour baking pan. Prepare lemons
- In a medium bowl, whisk together eggs and sugar until creamy
- Next, stir in the flour, baking powder and salt. Add in the soft butter, lemon juice, lemon zest and packet of vanilla pudding.
- Once mixed together add cake batter to greased baking pan and bake 2 hours or until knife comes out clean. Once lemon cake has cooked remove from pan, poke holes on top with fork and then drizzle lemon sugar glaze on top.
- Allow the moist lemon cake to cool before serving.
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Yeast free raisin bread is very easy to make and requires few ingredients. Most of the gluten free ingredients you will already have in your pantry. The most intriguing thing about this bread is that it is yeast free, just like moist banana bread recipe. As we already know for bread to be that soft texture it is the yeast that helps in achieving this. Immediately when we think of no yeast we think of tasteless, hard or smaller yields. But that couldn’t be father from the truth with this recipe. Not only can this be whipped together in about 10 mins it will yield the soft favorable texture you think of when you think of gluten filled recipes.
Raisins aren’t usually high on the snack list but it is a good gluten free snack that delivers a high degree of nutritional value to our bodies. Raisins found in yeast free raisin bread helps to develop good memory, provide energy, reduces weight gain, relieves constipation and promotes strong teeth.
5 Benefits of Yeast Free Raisin Bread
- With the absence of gluten or yeast the inflammation that your body produces from the consumption of gluten is dramatically reduced. This is good because it will mean little to no bloating after eating it.
- If you are finding that you are often fatigued it could be due to the gluten intolerance your body has. Gluten makes it difficult for our bodies to absorb the vitamins and minerals we gain from eating certain foods. If our bodies fail to absorb the vitamins and minerals we will become tired often.
- Do you find that after eating delicious breads, pastas etc. you feel sluggish? This is because the yeast is causing your digestion to become sluggish and work poorly. Yeast free raisin bread helps support good digestion which will avoid the nasty side effects of a sluggish digestion system.
- As mentioned before, yeast free results in little to no bloating. Gluten is sometimes the cause of major gas and bloating in the stomach. All of this combined with sluggish digesting can cause a host of problems and pain.
- Given that the majority of immune system is centralized around the gut, eating gluten free can actually help improve your immune system over time.
- 2 cups of flour
- ¾ cup of sugar
- pinch of salt
- 1 tsp cinnamon
- half a box of raisins (approx. 7.5 oz.)
- 2 tsp baking powder
- 1 cup Lactaid milk
- 1 large egg (beaten)
Simple Yeast Free Raisin Bread Method:
- Preheat oven to 350° F. Grease loaf pan with Crisco and dust with flour. Set aside
- In a medium glass bowl, sift flour and mix together with sugar, salt, raisins and basking powder.
- Lastly, add milk, egg. Mix together well. Pour batter into greased loaf pan and bake in oven for about 45 mins – 1 hour.
- Serve with warm with peanut butter, butter, jam or as is.
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Fluffy oat pancakes keep you energized during busy mornings because they rev metabolism and keep hunger at bay. When we dash out the door we tend to grab a carb loaded breakfast which burns up by lunch leaving hunger pangs to rage. Instead grab a protein packed breakfast like oat flour pancakes which will prolong satiety and boost weight loss in the process. Adding oat flour to your recipes is basically adding ground whole oats that leave you feeling more satisfied after eating. Remember to include fruit with this meal for a healthier boost of nutrients.
Where does oat flour come from?
Naturally, oat flour comes from oats which is a cereal grain that is classified as gluten free. Oats are considered gluten free because they are not wheat, barley or rye which naturally contain gluten. Oat flour is easier to digest and less likely to cause any allergic reactions. Making fluffy oat pancakes with oat flour makes pancakes delicious, chewy and fluffier than using regular flour because of its mild flavor.
You can make your own oat flour by grinding unflavored rolled oats in a food processor. Simple enough. Or you can simply purchase ready made oat flour from your supermarket. Use it instead of regular flour for cookies, quick breads, sauces, and any other baked goods.
Lowers risk of heart disease and cholesterol – eating high fiber foods like fluffy oat pancakes can prevent heart disease. Regularly consuming oat flour products can reduce the level of bad cholesterol in the body by limiting the absorption of dietary cholesterol in the small intestines.
Soluble fiber like oat flour can help to reduce systolic and diastolic blood pressure readings in patients with borderline hypertension.
It will also help you to shed pounds and keep them off. Do you remember the full feeling after eating oatmeal or an oatmeal muffin? Well the same feeling occurs after eating oat flour pancakes which results in weight loss over time.
Fluffy Oat Pancake Recipe
- 2 cups oat flour
- 1 tbsp. of baking powder
- 2 tbsp. sugar
- 1 ¼ cup milk (dairy free)
- ½ tsp salt
- 1 egg
- 1 tsp vanilla extract
- In a medium bowl, whisk together dry ingredients.
- Next add in eggs, milk and vanilla extract. whisk until well combined.
- Leave batter to rest while you preheat pan to medium heat.
- With a large spoon dump one spoonful worth onto frying pan. Turn over when bubbles form on top. Continue cooking until fully appearance.
- Serve fluffy oat pancakes alongside fruit and pure maple syrup.
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White bean soup is a warm way to get protein into your body. These little white legumes are a great compliment to those cold, damp winter days and here in Bermuda. Pair it with warm slice of Portuguese egg bread with melted butter for a real tasty meal. For those on diets, add white bean soup to the menu to fight food cravings. White beans are legumes. Legumes are excellent sources of protein instead of meat. Legumes of any kind are top choice for vegetarians. Not only are these little white legumes good for protein, they are also loaded with calcium. Our bodies need calcium to increase bone health and strength.
Is this a healthy food?
White beans offer great health benefits because reduce the risk of heart disease, cancer, diabetes and dementia. They are good sources of vitamins C, B6, fiber, iron, magnesium and folate therefore protecting our bodies from damage.
Another helpful benefit to adding these white legumes to your diet is that it improves digestion which results in weight loss. As a result of the high protein levels it keeps hunger pangs at bay. You tend to stay fuller much longer. When we are feeling full we eat less. Eating less will result in weight loss. Weight loss is achievable because white beans have a low glycemic index therefore it assists with keeping blood sugar levels under control. Not only will your body look and feel younger, your skin will appear healthy as well. Simply adding creamy white bean soup to your weekly menu can be extremely beneficial to your body and well being.
Creamy White Bean Soup recipe
- 6 cups chicken stock (or vegetable stock)
- 2 cups of white beans
- 1 roughly chopped onion
- 6 black peppercorns
- 1 garlic clove roughly chopped
- 2 tbsp. avocado oil
- pinch of red pepper flakes and parsley
- 1 tsp hemp seed, celery seed, and thyme
- In a large pot add oil, garlic and onions. Sautee until onions are cooked, about 3 minutes.
- Add 2 cups of white beans to pot. If you are using canned white beans drain first before adding. If you are using raw, be sure to soak them for at least 6-8 hours before using. Cook for about 2 minutes.
- Pour in chicken stock. Add red pepper flakes, black peppercorns, hemp seed, celery seed and fresh thyme to pot. Stir in all ingredients.
- Reduce heat to medium and boil for about 40 minutes. Remove from pot and pour into blender. blend together until thick and creamy. If the desired texture hasn’t been reached simply add half cup heavy cream
- Serve warm with freshly chopped parsley for garnish.
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