YOUR HEALTHY PLATE: Orange Soup

One of our family’s favorites, Orange Soup (mah-RAHK kah-TOME), is a recipe that I have shared in the past. I have found that no matter how large a pot you make, it is always gone within a couple of days. In other words, this recipe makes a lot of soup, but it still won’t last very long. It’s quintessential comfort food.

In case you happen to like words and their derivations, marak katom is named for its vibrant orange color, which happens, in Hebrew, to be a completely different word (kah-tome) than the fruit (tah-pooz). Its many constituent orange vegetables, coupled with deeply yellow-orange spices, turn this soup into a phytonutrient party. 

Please note that you will need an immersion blender to make Orange Soup.

2 Tbsp. olive oil
2 medium onions, chopped
2 garlic cloves, chopped
2-inch piece fresh ginger, peeled and chopped
approx 2 lbs. (1 medium) butternut squash, peeled, seeded, and cubed
3 large sweet potatoes, peeled and cubed
3-4 large carrots, peeled and sliced into thick rounds
2 tsp. cumin
2 tsp. turmeric
1/2 tsp. cinnamon
6-8 cups water
2 tsp. Kosher salt
2 tsp. fresh ground black pepper
3 Tbsp. coconut cream

In a large soup pot, heat the oil over medium-high heat until fragrant and swirling. Add the onions and cook for 10 minutes, stirring occasionally, until the onions are browning at the edges. Browned onion edges contribute a lot to the depth and flavor of soup, but burnt onions are a bummer. So keep a close eye on the onions as they near the end of the ten minutes. Add garlic, ginger, cumin, turmeric, and cinnamon, and stir well for 30 seconds to allow the flavors to bloom. Add the cubed squash, sweet potatoes, carrots, and 6 cups of water. 

Bring soup to a boil, reduce heat to medium-low, cover, and cook 45 minutes until vegetables are all very soft. Remove the pot from the heat, and stir in the salt and pepper. Allow to cool for a little while, and blend until smooth with an immersion blender. Then stir in coconut cream. 

If you would like the soup to be a little thinner, you can add another cup or two of water. Serve immediately, or leave it on the counter for several hours, and then reheat just before mealtime. Serves 8-10 in bowls or 10-12 in cups. 


YOUR HEALTHY PLATE: Red Lentils & Sweet Potatoes

I think that it might be exactly the right time of year to have this recipe in the refrigerator. You can make this recipe over the weekend, and then have it ready to eat on the days between the endless holiday parties, celebrations, after-work stopovers, and other seasonal social events. It’s incredibly flavorful, it’ll give your mind and belly a well-deserved rest, and you’ll be glad not to have to think too much about what to make for dinner. Or lunch.  Continue reading


The Introverted Vegetable

This is a post about pale vegetables, the ones that don’t have much color. They may not be the stars, but when it comes to nutrition they — like costume and scenery professionals — provide essential support. You might say that sometimes they win the Oscar for outstanding contributions in the field. Continue reading


YOUR HEALTHY PLATE: Anya’s Salmon Soup

I published this recipe once many years ago, and haven’t made it in a long time. But Anya’s salmon soup is the perfect choice for this time of year, and I have all the ingredients I need to make some this week! It’s a beautiful color, exactly right for adding some brightness to your life as you start settling into the deepest part of winter. Also, the combination of ingredients is exactly right for bracing yourself for the coming Arctic temperatures. Continue reading


Self Care is Being Kind to Yourself, plus Lentil-Vegetable Soup

I spent my days as a practicing physician teaching people to be kinder to themselves, and that kindness manifested itself in three spheres: 1) eating patterns, 2) activity patterns, and 3) rest & relaxation patterns. The goal is to make small, incremental changes that result in nourishing your heart and soul with better food, more movement, and quality rest and relaxation.  Continue reading


YOUR HEALTHY PLATE: Mushroom Potato Stew (gf, vegan)

A dear friend of mine, a great cook, recommended this recipe to me a couple of weeks ago. She made it, her daughter made it, and now I’ve made it. A triple play! It was not originally gluten free, but I made it gluten-free by substituting tamari and oat flour for the soy sauce and wheat flour in the prior version. Easy peasy. 

Try serving this with a plate of sliced oranges, maybe sprinkled with a few berries. Nothing specific, just use whatever you can find in the fridge.  Continue reading


YOUR HEALTHY PLATE: Salmon Soup

I posted this recipe once a long time ago, but it’s such an elegant recipe that I wanted to share it again for all my readers who had not yet seen it. Not only is it a warm and beautiful color, perfect for the cold weather, but it is also a wonderful addition to the menu for friends whose celebrations include the custom of eating many different kinds of fish on Christmas Eve. Continue reading


First Trimester Ideas for My New Friend at Verizon

This week at the Verizon store I got a new phone and made a new friend. She was endlessly patient and kind through four interminable visits over the course of two weeks, and I appreciated her even more once I learned that she was also in the process of struggling through her first trimester.  When she told me that she’d been having a hard time figuring out what to eat that she could keep down, I promised to write a post about nourishing foods that would — hopefully — include something easy to digest. So here we go. Continue reading


YOUR HEALTHY PLATE: The Season for Cholent (Crockpot Stew, vegan/GF)

This weekend I made our first cholent of the season for Sukkot, the fall harvest festival. We ate it inside our beautiful sukkah, built mostly by my husband, but this year with the help —for the first time — of our very young grandchildren. Cholent warms you from the inside out in chilly weather, and then, just little while later, it is gone.

I have made cholent (a crockpot stew traditionally served on holidays and Shabbat) a thousand times or more in my life, and no two versions have ever come out exactly the same. But, like riding a bike, there is a rhythm to the recipe, and once you get the rhythm, it belongs to you for the rest of your life. Continue reading


YOUR HEALTHY PLATE: October Soup

I was looking back through old posts, and discovered this one from 2011, eleven years and almost 1000 posts ago. Though I do not remember who gave me this recipe, I do know that it came from someone I was working with at the time.*

I arrived home from work one particular evening to find my daughter frying onions, and I asked her what’s for dinner. “I don’t know,” she said, “this is as far as I’ve gotten.” Her amusing reply put me in mind of a guy named Jeff whom I had met many years prior. He became famous in our family, and remains there to this day, because of something he used to say: “First I fry the onions and garlic, and then I decide what to make for dinner.” And that is what my daughter was doing. Continue reading