I have a few additions to the ingredient list. Forgive me but I was in haste when I last posted and forgot to mention that rice wine vinegar or red wine vinegar add great flavor to the soup.

I also went ahead and made it again, but this time with Asian seasonings! I used rice wine vinegar, lots of ginger, about 2 tablespoons freshly minced, same amount of garlic and I added lemongrass. The thing to remember with lemongrass is when cooking it to eat only use the bottom, white part of the stalk. Mince it very finely and smash it a few times with the broad side of the knife to really release those oils. For good measure, and to reduce the salt I would need to add, I washed a lemon and halved it lengthwise and tossed it in there as well to cook along with the rest of the ingredients. I even tossed some orange cauliflower in! Make it in a pressure cooker or cook on medium heat until the cabbage is tender. I also tossed in some hot sauce for good measure, since I like some heat in this soup, especially with the Asian flavors.

Hope you enjoy making this soup as it is very little preparation involved, and is good for a little “fill-you-up” when you just can’t wait for dinner. Just make it ahead of time and be sure to cool it down and keep in the refrigerator so you can just pull out a ladle full when you need a little help. It’s great cold or heated a few minutes in the microwave.

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So I’ve decided to go on this diet myself, in a sense. I am of course a professional cook and over the years, having lived up north and been simply Immersed in amazing food, I managed to accumulate some pounds which I need to let go of. Following this diet so far hasn’t left me too hungry but I’ve been having some moments! So I threw a bunch of ingredients into a pressure cooker, used zero oil, a ton of spices, and have a soup you probably know of at my hunger’s disposal anytime of day. It’s the old cabbage soup, but revised to actually make you want it when that gut-hollowing-hunger-punch slams into you while you are Trying so hard to be good!

If you don’t have a pressure cooker, or are traumatized somehow by an unfortunate, antiquated model’s natural inclination to explode, I have to reassure you-the new ones are fool proof!

I took cabbage, that old nutrient dense, inflammation reducing, freebie and chunk-chopped it any which way I was feeling at the moment. (Incidentally I was feeling rather ravenous!) I took a giant Texas, sized, sweet onion and needing only half of it, sliced that up thinly. Plunk into the pot with the cabbage and took a head of garlic, peeled about 10 cloves, and mauled that into smashed chunks and tossed them nonchalantly (trying to hide from my own hunger here) into the pot. Then came the tomato paste squish, a couple teaspoons of good stuff from a tube, but you can use canned. I also annihilated a lot of celery from it’s stalky home and that went into the pot. Now come the goods. . .

Sumac! The spice you haven’t really heard of unless your parents are Middle Eastern. It won’t make you break out in poisonous hives like another sumac you’ve heard of, instead it adds a simply bright, citrus, tang to any dish it is used in. It is reddish-brown, comes in powder form and can be bought in the ethnic aisle of any grocery store or at ethnic stores around town. Since I like it, I used about 2 tablespoons of it, but of course you can use less and do some lemon squirts.

Zaa’taar! Another Mediterranean gem of a variety of Middle Eastern thyme, sesame seeds, and oregano, savory, marjoram, sumac, sometimes kosher salt and lemon peel. The Lebanese thyme has a different flavor than the regular English thyme with which you are familiar. This only needs about 1 tablespoon or a couple teaspoons.

What is cabbage without Paprika? At least I think so! Smoked paprika is ideal, but Spanish or even hot Hungarian will work here. Add what you like, it’s Your soup!

Coriander and Cumin are two spices never, ever, ever, not in my kitchen. Pungent and aromatic they add such fun and taste to any dish you prepare. For this soup I threw in 2 teaspoons.

Cover the cabbage about an inch if you can with water. Clamp on the lid and when the cooker gets to it’s locked position let it roll for about 30 minutes then turn off the heat, and let the pressure reduce naturally. About another 15-20 minutes. Taste for salt and pepper. Squirt in some lemon if you like, add sea or kosher salt, parsley if it makes you smile, or cilantro.

Most of all enjoy this soup whenever you feel like it and know you are only reducing inflammation and helping that emptiness get filled and letting go of that extra weight you no longer want or need!

Sometimes this isn’t enough for me and I take one or two ounces of salmon filet that I’ve cubed into ounce pieces and store in lemon juice in a baggie in the fridge. This generally enzymatically cooks the fish and keeps it longer, around 5 days. One inc cubed is around an ounce and you can toss this into the chilled soup and into the microwave for 2-3 minutes and have some extra protein. I’ve also made this with about 1 cup of yellow spilt peas or lentils to add the feel of starch and some extra protein.

Hope you enjoy this cheater’s soup anytime you can’t wait until your scheduled snack or meal, and stay on track. I certainly am trying to!

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Cioppino? Yes. *Chi-ppino*! Italian rustic fisherman stew which can become your own speciality depending on what kinds of sea foods you like and how many vegetables you wish to add. Cioppino is traditionally a rustic seafood stew with a little bit of everything good from the sea. Scallops, shrimp, clams, mussels, fish and often crab meat. It can be seasoned with oregano, thyme and basil, and makes a wonderful healthy feast.

Serves-4

• 3 tablespoons and 2 teaspoons good olive oil
• 1 small white or yellow onion, chopped
• 1 bell pepper of your choosing, chopped
• 1 clove garlic, minced
• Small handful fresh parsley, chopped
• 1 can (12-14 oz) chopped tomatoes
• 1 can (12-14 oz) chicken broth (low-sodium)
• 1 bay leaf (fresh if you have it! Dried is OK)
• About 2 teaspoons fresh basil, minced or 1 teaspoon dried
• 1 sprig fresh thyme or 1/8 teaspoon dried thyme
• 1 spring fresh oregano or 1/8 teaspoon dried oregano
• 1 cup water
• 1/3 cup white wine
• 1/2 pound shrimp – peeled and deveined
• 1/2 pound bay scallops
• 6 each small clams
• 6 each mussels, cleaned and debearded
• 1 small can lump crab meat
• 1/2 pound cod fillets, cubed

• Over medium-low heat heat olive oil in a medium stockpot, add onion, bell pepper, and garlic. Cook slowly, stirring occasionally until onions and peppers are soft.
• Add tomatoes and chicken broth, bay leaf, basil, thyme, oregano, parsley, water and wine.
• Mix well. Cover and simmer 30 minutes on medium-low heat.
• Stir in the shrimp, scallops, clams, cod, mussels and crab meat.
• Simmer covered about 10 minutes more until clams open.
• Ladle soup into bowls and serve with warm, crusty bread!

This takes about an hour from start to finish. You can add any fish you like such as Monkfish, Halibut, or leave out ingredients you don’t particularly like such as any herb. Play with it and I hope you enjoy it. I recommend a Pinot Gris or Riesling for the wine, but any dry white would work! Remember to save some to drink!

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Today I want to mention one of the most time saving, versatile kitchen gadget that I personally recommend. Now being a classically trained cook and having actually worked in real kitchens as a line cook and chef de partie, I know a thing or two about knife skills that you don’t. I normally shun most gadgets as luxury, feel good buys, that most people can really do without. However, I must recommend a Japanese Mandoline to add to your kitchen. This one can be purchased on Amazon.com or in cooking stores or Asian markets. They’re easy to use and once you get the knack, completely indispensable to the time crunched home cook. Why a Japanese mandoline? Well, because unlike it’s predecessor the unwieldy French Mandoline, it is plastic, light weight, and less likely to annoy you or slip and cause a fingertip to fall into your shredded carrots.

French Mandoline

Not an appealing visual is it? Ok. If you have a French Mandoline I do apologize if I offended, but due to life experience, a LOT of it; I unfortunately learned this the hard way. And I am here to make your life easier! So whether you prefer Japanese or French, which takes a little more finesse, please, please, purchase this gadget for yourself. It makes shredding a snap, it juliennes in moments, and will honestly inspire you to eat more cabbage and kohlrabi, and carrots. . . perhaps make a few Asian inspired vegetable salads or soups!

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It’s BBQ season now that Summer is in full swing and I bet you are all salivating in envy at the smells wafting up over your neighbor’s fence! I do apologize for the lack of prior inspiration but let me quell your fears now and let you know I am with you on this. I feel your pain and I understand the need to sink your teeth into some MEAT this season with great and reckless abandon! But of course you’re on the Pain Free Diet and you have to have some restraint. Aw shucks….hey don’t worry! That’s why I am here! There are dry rubs that can substitute brown sugar Splenda! Grilled salmon, veggies, stone fruits and even…dare I say it? Tofu.

Let’s start off with a simple dry rub recipe and work our way into some specific things to do which can at least take your mind off the pit that guy is digging down the block in preparation for his big pig roast bonanza.

• 1 Cup Splenda brown sugar
• 1/4 cup kosher salt
• 1/4 cup smoked paprika (or regular)
• 1/4 cup fresh ground black pepper
• 1 Tablespoon dried oregano
• 1 Tablespoon dried thyme
• 1 Tablespoon ground cumin
• 1 Teaspoon ground allspice
• 1 teaspoon chili powder
• 1/4 teaspoon cayenne pepper(optional)

Combine all ingredients well and store in an airtight container until needed. This is a great rub for turkey meat, salmon fillets, stone fruits or even shrimp!

Barbecued Shrimp Kebab

• 2 pounds 16/20 shrimp (peeled and cleaned leaving tail on)
• 8 each bamboo skewers soaked in water (or metal skewers)
• 1/4 cup olive oil
• 1 handful chopped cilantro (or parsley if you don’t like cilantro)
• 1 cup of marinade (recipe follows below)
• 2 sweet bell peppers cut into large chunks
• 1 large red onion cut into 1/8 pieces or large chunks
• Fresh pineapple chunks (optional)

Marinade:

• Juice of 3 limes or 1/2 cup
• 1 Tablespoon chopped cilantro (or parsley)
• 1/2 cup Tequila
• 1 Tablespoon smoked paprika
• 1 Tablespoon honey
• 1 teaspoon kosher salt
• 1 teaspoon Cholula brand hot sauce (or other favorite)
• 1 tablespoon rice wine vinegar

Mix well and refrigerate until needed. This recipe also works with Firm, drained Tofu!!!

To Grill!

• Turn on the grill
• Toss shrimp and veggies in marinade and let sit 15 minutes
• Skewer 4 shrimp per skewer alternating with veggies and pineapple (if using)
• Brush skewers with Olive oil
• BBQ over medium heat for about 5 minutes each side

You might enjoy this Chipotle Rub instead, it has a smoky spicy flavor:

Chipotle in Adobo

• 1 can chipotles in adobo
• 1 small onion, grilled or roasted
• 2 cloves fresh garlic, smashed
• 12 ounces Tamarind puree (can find in ethnic aisle)
• 4 or 5 sun dried tomatoes, soaked in hot water for 10 minutes and drained
• Spritz of half a lime (optional)
• Kosher salt and fresh black pepper

1. Toss all into a blender. Add a teaspoon of water, if needed, at a time to process.
2. Refrigerate until needed.

You might like to make some Cole slaw to accompany this delightful meal and I happen to have a good recipe right here:

• 2 pounds shredded cabbage or mix of cabbage and Salad Savoy
• 1/2 cup shredded carrots
• 1 small sweet onion, julienne
• 1/4 cup splenda granulated sugar substitute
• 1 teaspoon fresh ground black pepper
• 2 teaspoons celery spice
• 2 teaspoons garlic powder
• 2 tablespoons prepared horseradish
• 2 tablespoons yellow mustard
• 1 &1/4 cup low-fat soy mayonnaise
• 1/4 cup cider vinegar or rice wine vinegar

• Combine sugar, celery spice, garlic powder and pepper.
• Mix in horseradish and mustard.
• Add mayo and vinegar, stir well.
• Mix in veggies and refrigerate until needed.

Or you might like to grill some veggies like asparagus:

• Turn on the grill!
• Snap woody ends off clean asparagus
• Toss in a little olive oil
• Sprinkle a little kosher salt and fresh pepper
• Place on grill for about 3-5 minutes
• Turn once and cook until edges begin to just blacken.

Serve with a spritz of lemon juice if desired!

Vegetable Kebabs

• 8 skewers (if using bamboo pre-soak in water to prevent scorching)
• 16 button mushrooms or porcini
• 8 each small patty pan squash
• 8 large cubes of Japanese eggplant or regular eggplant
• 8 large chunks of sweet bell pepper (you choose your color)
• 8 peeled shallots or pearl onions
• 1 cup olive oil
• 2 or 3 smashed cloves of garlic
• 2 or 3 fresh sprigs of rosemary
• Kosher salt and fresh black pepper

• Mix oil, garlic and rosemary. Stir to incorporate flavors and set aside.
• Skewer veggies and having a mushroom on either end is recommended to hold everything in place.
• Season with salt and pepper
• Brush oil mixture over veggie kebabs and place on a medium grill.
• Grill about 5 minutes on each side.

You could do the same with firm stone fruits and pineapple, apple and pear chunks. Just marinate them in the shrimp kebab marinade and grill.

Or make this Basil-Tarragon Dressing which can be used as a grilling marinade.

• Handful fresh basil leaves
• handful fresh tarragon leaves
• 2/3 cup olive oil
• 1 tablespoon Dijon mustard
• Juice of 1 small lemon
• 1 tablespoon rice vinegar or champagne vinegar
• 1 or 2 cloves garlic
• Kosher salt and fresh ground pepper

• Throw all ingredients in a blender and puree until well mixed.
• Use as salad dressing, Cole-slaw dressing or marinade for grilled vegetables.

All of these marinades, rubs, dressings are versatile. Remember that. You can use them on fish, shrimp, scallops, veggies, tofu and fruits to create wonderful Summer BBQ experiences for you and friends. The bonus? You will be sticking to the Pain Free Diet and staying healthy while perhaps your very own neighbor will be green with envy at the fantastic fragrances wafting up over his or her yard as well!

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