Healthy Recipes for the Runner/Athlete: Winter Root and Tomato Soup

A few weeks ago, Mike brought home the last bushel of fresh produce from his company's CSA (Fry Family Farm).  It included lots of greens to feed my kale and chard addiction, but also some potatoes, turnips, carrots, and beets  Other than sweet potatoes and yams, I have had a little trouble getting in touch with my inner Peter Rabbit and never deliberately plan meals that revolve around these starchy studs of the underground....

Well, I also had some lovely canned tomatoes from a friend's garden, and it was starting to get cold and rainy out.  I also had some quinoa pasta, sharp cheddar, and, all those greens from the CSA, so I thought, hmmmm....macaroni and cheese and tomato soup.  Comforting.  Nostalgic.  Childhood memory food with a grown up, fresh, farm to table twist. 

And the greatest thing about these two dishes, they make great leftovers.  So, make the soup Wed, Thurs, or Friday and then when you come down from the frosty mountains after your long run Saturday morning/afternoon, snuggle up next to your fireplace, dog(s), sweaty running partner (or all three!) and re-warm and re-hydrate your tired, chilled, salt-depleted body and soles with a steaming cup of veggie-packed tomato soup. 

 This recipe contains anti-inflammatory turmeric, potassium-rich potatoes and turnips, and just enough protein and fat to help aid in glycogen delivery to your depleted muscles, and wonderful childhood memories of something mom or dad made while you were out playing in the mud and snow:)

Embrace the turnip.  It is a good source of calcium, magnesium, potassium (and immune supporting Vitamin C). All important minerals that you use and lose during a long run or workout and need to be replenished later that day.   It contains a funny sounding but good-for-you catergory of phytonutrients called indoles, which have been shown to possibly decrease the risk of lung and colon cancer, two of the leading causes of cancer in our country (International Journal of Oncology, March 2012).  Finally, turnips may help protect against bacterial illnesses or infections, as they have been shown to have anti-bacterial properties, as well as anti-inflammatory qualities.  Since it is "Movember", it is appropriate to share that a study published in the August 2012 issue of the journal BJU International found that glucosinolates provided some protection against benign prostatic hypertrophy, an inflammatory condition that can lead to prostate cancer.  The turnip takes second place in vegetables that provide glucosinolates (white mustard sprouts are number one). 

Winter Triple T Soup (Tomato, Turnip, and Turmeric!)  

 

This recipe is:

Vegan
Gluten Free
 
Ingredients:

2 tbsp of olive oil or coconut oil
1 large yellow onion, coursely chopped
1 large carrot, peeled and coursely chopped
1 large or 2 medium turnips, peeled and coursely chopped
3-4 cloves of garlic, smashed
1 tsp sea salt, divided into two 1/2 tsp servings
1/4 tsp of red pepper flakes
1 tsp-2 tsp (depending on how strong you want the curry flavor) of ground Turmeric
2 Bay leaves
2 mason jars (or 14.5oz cans) of whole peeled tomatoes (preferably organic, as tomatoes are a high spray vegetable) WITH their juice 

My MawMaw's basement shelves were lined with dozens and dozens of canned tomatoes and green beans.  She would prepare them in a mouthwatering, amazing way that, to this day, I have not figured out how to replicate.  I am in denial that her secret ingredients were butter and salt.  Delicious, and "nothin' fancy!"

3 cups of water or veggie broth
1 tbsp of fresh, chopped oregano (or thyme or rosemary or parsley, whatever fresh herb you have on hand....and I don't mean THAT herb, Oregonians, though, you never know....)
1/2 cup silken tofu
1 1/2 tbsp of toasted pepitas (pumpkin seeds) to add some crunch, optional

Directions:

1. Add oil to a large heavy pot over medium-high heat.  Once oil starts to sizzle, add onion, carrots, turnip, garlic, 1/2 tsp salt, red pepper flakes, and turmeric and bay leaves. 

2. Cook, stirring occasionally, until the onions are a little translucent and the veggies are a little soft, about 8-10 minutes.
3. Add tomatoes and their juices and 2 cans of water or veggie broth (enough to JUST barely cover the veggies).
4. Bring liquid to a boil, decrease to a simmer, and add a pinch of the freshly chopped oregano.
5. Simmer, partly covered, for 30 minutes and up to 2 hours (the longer you let it simmer, the more the spices  will blend to create a deeper, richer flavor).  Note: at this point, you can transfer the soup to a slow cooker and cook on low for 4-6 hours.
6. Add other 1/2 tsp of salt and the rest of the fresh oregano.
7. Discard bay leaves, add tofu, and blend with an immersion blender until smooth.

8. Serve piping hot with a dollop of yogurt and toasted pepitas (and mac and cheese or grilled cheese sandwiches!)

"M'm! M'm! Good! M'm! M'm! Good!......."

How can you say no to this face.....?