Roasted Root Vegetable & Apple Soup

Root veggies, apples and soup... oh my! The three best aspects of fall. This is one of my favorite fall soups. If you are a fan of roasted root veggies and baked apples, you will love this soup! The best part, you can get (almost) all the ingredients for this soup from your local farmers market!

Purchasing organic, local and in-season produce is one of the best investments you can make for your health, community and planet. Pesticides, herbicides and fungicides that are sprayed on crops don't just kill the unwanted bugs and weeds, these chemicals also wreak havoc as they pass through our bodies, land and water.

Let's go through a little example. Imagine taking a bite into a crisp, fresh non-organic apple. Of the 42 different pesticides found on conventionally-grown apples, 10 of these are known neurotoxins and another 7 are carcinogenic. Sound tasty? I didn't think so. Apples aren't the only pesticide-rich produce we consume. Strawberries, corn, potatoes, and spinach are also among the most potent.

Although in theory eating 100% organic would be the best, we all know that financially this can be difficult. If so, here is a list of the 12 products that you should try to always purchase organic, and another 15 that you can get away with purchasing non-organic.

Now that you have an idea of where to purchase your ingredients, let's get cooking! Here is my absolute favorite fall soup recipe. I've used sweet potatoes as the main root vegetable. However if you have something else on hand (i.e. winter squash), please feel free to swap that in... just make sure to adjust the roasting time.

Roasted Root Vegetable & Apple Soup

~ Serves 4-6~ 

Time: 60 min

Ingredients:

~ 2 large sweet potatoes, peeled and diced

~ 1 large turnip, peeled and diced

~ 2 shallots, sliced thin

~ 2 apples, peeled and diced *** save peels!!

~ 1/4 cup walnut oil (or EVOO)

~ 1/4 cup honey or maple syrup (I used honey... but maple syrup would work very well!)

~ 4 tablespoons fresh rosemary, chopped

~ 1 teaspoon of each: cinnamon, clove, pepper

~ 2 teaspoons sea salt

~ 4 cups vegetable broth (preferably homemade)

~ 1/2 cup white wine

~ Peels from above apples

~ 2 tablespoons fresh rosemary, chopped

~ (optional) coconut milk

Directions: 

1. Preheat oven to 375 F

2. Combine sweet potatoes, turnip, shallots and apples in two rimmed baking sheets. 

3. In a small bowl combine oil, honey (or maple syrup), rosemary, spices and sea salt. Mix well and pour over root veggies/apples. Toss well to make sure veggies/apples are fully coated. 

4. Bake for 35-45 minutes, tossing often, until veggies are very tender. 

5. While veggie/apple mixture bakes, heat veggie broth, wine, apple peels and rosemary in a large pot over medium-high heat. Simmer until reduced by 1/3. Should take about 25 minutes. 

6. Once reduced, cover and let sit until veggies are done. When veggies are ready, strain out rosemary and apple peels. 

7. Working in small batches, combine apple/veggie mixture and broth in high speed blender and puree until smooth. Transfer back to large pot on stove to reheat. 

8. When ready to eat, ladle soup into bowls, drizzle small amount of coconut milk on top and swirl with toothpick or chopstick. Garnish with fresh rosemary. Eat and enjoy! 

Rosemary Chicken Wild Rice Soup

 As the days get darker and colder, my soup cravings increase exponentially. Now that it is getting dark around 4:30 PM, I find myself sitting at home wishing there was a fireplace to cuddle up by. Alas, with no functioning fireplace in my home I must turn to other forms of comfort.... SOUP! There is nothing better than a hot bowl of soup and freshly made bread to warm you up to the core. A good hearty bowl of Minnesota chicken and wild rice soup is for me, the comfiest of comfort foods. It has all the requirements: it's creamy, oftentimes fatty, and makes you feel like you are laying on a pillow of clouds. mmmmm....nothing better. 

What I love about this soup in particular is the addition of the rosemary. The slight hints of rosemary in this soup work marvelously to balance the nutty fragrance of the wild rice with the creaminess of the soup.  The best part of making soup by scratch is that you can control the proportions of the ingredients to fit your taste. I personally am not a huge fan of overly salty foods, and hence used a reduced-sodium broth base. I also decided to add corn to this traditional recipe to add a bit of sweetness.  Of course, as you are making this for yourself you can choose how much salt, and which vegetables to use to satisfy your own taste buds. 

Rosemary Chicken Wild Rice Soup

adapted from the Seattle Times Food & Wine  

Makes 6-8 servings

Ingredients:

• 1 Tbs olive oil
• 8-10 ounces of boneless, skinless chicken breast (left over chicken/turkey works great!)
• 1 medium yellow onion, diced
• 2 cloves of garlic, minced
• 2 carrots, diced
• 4 stalks of celery, diced
• 2 cups of corn (try to use frozen rather than canned corn*)
• 3 Tbs fresh rosemary (or 2 Tbs dried rosemary)
• 4 cups of low-sodium chicken broth (see picture)
• 1/2 cup wild rice, rinsed
• 2 cups half-and-half
• Salt and pepper to taste

 On medium high, heat the olive oil in a large saucepan. Once hot, add the chicken breast, and cook for 5 minutes. The chicken does not need to be fully cooked, as it will continue to cook while the soup is simmering. Note: if using leftover chicken, skip this step and add the chicken after the vegetables are cooked.

Once the chicken has been cooking for 5 minutes, add the onion, garlic, carrots and celery. Saute for another 3-4 minutes, until the onion begins to look translucent. Add the rosemary and cook for another minute until the vegetables begin to smell fragrant.

Next, add the corn, chicken broth, and wild rice and bring to a simmer and cover. Cook for 45-55 minutes, or until the wild rice is cooked. You can also cook the wild rice ahead of time, and reduce the cooking time to 15-20 minutes. Once the rice is cooked, increase the heat slightly and add the half-and-half, while mixing. Make sure the soup does not begin to boil! This is very important, as the half-and-half will begin to separate. Remove from heat, season with salt and pepper, and enjoy while hot!

Food for thought:
* If possible, try and find chicken that is free-range, and from a farm that you trust. Local meat is often healthier, tastes better and will help to support your local community.
* Frozen vs. Canned: When that vegetable that you crave so much is not in season, you are often left with a choice whether to buy frozen or canned. If possible, try and pick frozen, as much of the nutrients are lost during the canning/preservation process.

“This magical, marvelous food on our plate, this sustenance we absorb, has a story to tell. It has a journey. It leaves a footprint. It leaves a legacy. To eat with reckless abandon, without conscience, without knowledge; folks, this ain't normal.”
― Joel Salatin