Hale and Hearty Recipes
Soup and salad recipes from local chefs & restaurants.
Gigi Wilson: Healthy Kale Minestrone
Ingredients (serves 4-6)
1/4 cup extra virgin olive oil
1 medium yellow onion, chopped
2 carrots, sliced in 1/4 inch rounds
1 stalk celery, diced
1 teaspoon dried oregano
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
2 medium zucchini, 1 inch dice
1 medium yellow squash, 1 inch dice
2 cups French green beans, 1 inch chop
2 cups crushed tomatoes (canned San Marzano)
4 cups water
1 cup garbanzo beans, strained and thoroughly rinsed
1/2 cup red quinoa
1 cup kale leaves, chopped horizontally into 1 inch strips
1 teaspoon each kosher salt and fresh ground pepper, or to taste
1-2 avocados, sliced
1/2 cup Parmigiano Reggiano cheese, freshly grated
1/4 cup flat leaf parsley, finely chopped
Directions
[1] Place olive oil in a 3-quart dutch oven or stock pot (I like to use my Le Creuset 3-quart oval dutch oven) and heat over medium heat. Add onion, carrot, celery and oregano and cook 3-5 minutes until the vegetables begin to soften. Stir in garlic and red pepper and cook no longer than 1 minute. [2] Add zucchini, squash, green beans and stir to combine. Pour in tomatoes and water and season with kosher salt and pepper. Bring to a boil. [3] Reduce heat to medium low and simmer soup for 20-30 minutes, stirring occasionally. Add garbanzos and quinoa and cover until quinoa is cooked, 10-15 minutes. [4] Remove cover and stir in kale, simmer 3-5 minutes longer, until kale is tender, but still vibrantly green. Ladle soup into individual serving bowls and top each with a few slices of avocado. Finish with grated Parmigiano Reggiano cheese, flat leaf parsley for a dash of fresh, and a drizzle of extra virgin olive oil.
Hilton Head Health: Broccoli Soup
Ingredients
2 tablespoons olive oil
2 onions, peeled and chopped
3 celery stalks, chopped
6 cups potatoes, chopped
1 gallon water or vegetable broth
2 bay leaves
2 quarts broccoli florets and stems, chopped
1 tablespoon salt
1 teaspoon white pepper
Directions
[1] In a large soup pot, heat olive oil on medium heat. [2] Add onions and celery and cook until they start to soften. [3] Add potatoes, broccoli, bay leaves and water and bring to a boil. [4] Reduce heat and simmer about 20 minutes until potatoes are very soft. [5] Puree and cool.
— From Chef Karla Williams
LOCAL Life Test Kitchen: Roquefort Pear Salad
Ingredients
1 head leaf lettuce, torn into bite-size pieces
3 pears; peeled, cored and chopped
5 ounces Roquefort cheese, crumbled
1 avocado; peeled, pitted, and diced
1/2 cup green onions, sliced
1/4 cup white sugar
1/2 cup pecans
1/3 cup olive oil
3 tablespoons red wine vinegar
1 1/2 teaspoons white sugar
1 1/2 teaspoons mustard
1 clove garlic, chopped
1/2 teaspoon salt
Fresh ground black pepper to taste
Directions
[1] In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. [2] For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. [3] In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
Savory Cafe and Provisions: Roasted Beet Salad
Ingredients (serves 4)
2 pounds of red and yellow beets, stem off
3 pinches kosher salt
1/4 cup olive oil
3 ounces finely sliced bread and butter pickles
8 ounces of fresh goat cheese
2 ounces milk or dairy product
1 small bag of baby Arugula (can be purchased at the local grocery store)
1 small bag baby kale
Directions
[1] Scrub the beets under water to remove any dirt. Cut below the stem to make an even surface, and place cut side down on a sheet pan or baking pan. Pour some olive oil on each of the beets; sprinkle with salt and place in preheated oven at 375 degrees. Cook for about 90 minutes. Based on size it may take longer. Using a pointy knife puncture the beets to see if they are cooked. [2] Remove and cool. Using a small knife, peel off the outer layer of skin. Cut the beet into segments. Keep the beets separate so they do not bleed. [3] Soften the goat cheese. Add some warm milk to create a creamy consistency. [4] Mix both greens and season with olive oil and sherry vinegar. Spread the goat cheese on the rim of the plate. Place alternating yellow and red beet wedges on the goat cheese topped with pickles and place the field greens next to it. Season the beets with a sprinkle of vinegar, olive oil and sea salt.
Moss Creek: Vegetable Minestrone
Ingredients
1/3 cup olive oil
3 cups medium diced onions
2 cups chopped celery
2 cups chopped bell peppers (any colors)
2 cups medium diced carrots
1 teaspoon crushed red pepper
About 1 teaspoon, black pepper from mill
3 tablespoons minced garlic
6 cups green beans, cut bite size or smaller
7 cups chopped cabbage, about 3/4 inch cut
5 cups medium diced zucchini, minimal seeds
5 cups medium diced yellow squash, minimal seeds
106 ounces or 2 boxes “Pomi” strained tomatoes
1 gallon water
10 ounces fresh baby spinach, chopped
24 medium basil leaves, rough chop
2 tablespoons course-chopped parsley
1 jar or 8 ounces “Better Than Bullion” chicken base or chicken bouillon equivalent
4 tablespoons chopped fresh oregano
4 cups cooked kidney beans
1 teaspoon garlic powder
1/2 cup cornstarch
1/2 cup water slurry (1/2 water, 1/2 cornstarch)
Directions
[1] Heat oil in pan, add onions, celery, peppers, carrots. Sauté over medium heat, add crushed and ground pepper. Add garlic and simmer 5 minutes. [2] Add green beans, stir. Add cabbage, stir. Add squash, zucchini and sauté 5-10 minutes more until softened and translucent. [3] Add water, tomatoes, and chicken base and bring to simmer for 30 minutes. [4] Stir in kidney beans and bring back to simmer. Add spinach and herbs. Make and add slurry, stirring as you add, simmer 15 more minutes. [5] Place in quart containers and freeze. Add cooked pasta when serving.
— From Moss Creek executive chef Lenny Giarratano
Healthy Habit: Vegan Lentil Soup
Ingredients (Serves 4)
1/4 cup extra virgin olive oil
1 medium yellow or white onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon curry powder
1/2 teaspoon dried thyme
1 large can (28 ounces) diced tomatoes, drained
1 cup brown or green lentils, picked over and rinsed
4 cups vegetable broth
2 cups water
1 teaspoon salt, more to taste
Pinch red pepper flakes
Freshly ground black pepper
1 cup chopped fresh collard greens or kale, tough ribs removed
Juice of 1/2 to 1 medium lemon, to taste
Directions
[1] Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup. [2] Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor. [3] Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape. [4] Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.) [5] Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately.
Callawassie Island: Chickpea Coconut Curry
Ingredients
1 tablespoon coconut oil
1 large red onion, thinly sliced
3 cloves garlic, minced
1 inch fresh ginger, peeled and minced
1 tablespoon garam masala
1/4 teaspoon ground turmeric
1/4 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1 1/2 cups diced tomatoes
1 1/2 cups full-fat coconut milk
1 3/4 cups cooked chickpeas
2 tablespoons freshly-squeezed lime juice
Chopped fresh cilantro for serving
Directions
[1] In a large pan, heat the coconut oil over medium-high heat. Add the red onion with a pinch of salt. Cook, stirring frequently, until the onion is softened and starting to brown. [2] Reduce the heat to medium. Add the garlic and ginger; stir and cook for 60 seconds or until fragrant. Stir in the garam masala, turmeric, black pepper, cayenne pepper, and salt. Cook for 30 seconds more to toast the spices. [3] Add the tomatoes to the pan and stir well. Continue to cook, stirring occasionally, for about 3-5 minutes or until the tomatoes are starting to break down and dry up a little bit. Stir in the coconut milk and chickpeas. Bring the mixture to a boil, then reduce the heat to medium-low. [4] Simmer the coconut chickpea curry for about 10 minutes or until reduced slightly. Stir in the fresh lime juice. Season to taste with additional salt (I used about another 1/2 teaspoon at this point). Serve hot, over rice or other accompaniments of choice, and garnish with chopped fresh cilantro.
— From Callawassie Island executive chef Jim Spratling
Poseidon: Carrot & Apple Bisque with Curry
Ingredients (serves 6)
1/2 medium onion, sliced
1 small fennel bulb, corded and chopped
2 tablespoons butter
Kosher salt & pepper to taste
1 pound of carrots, peeled and chopped
3 each of your favorite tart apples, cored, peeled and chopped; reserve one peeled and small diced apple for garnish
1 tablespoon curry powder
2 cloves of garlic
1 tablespoon of chopped ginger
1 quart veggie stock
1 tablespoon of apple cider vinegar
Garnish
1 cup toasted macadamia nuts, chopped
1/4 cup cilantro leaves
1 apple, peeled, cored, small diced
Directions
[1] In a large saucepot, melt the butter. Add onions, fennel salt and pepper. Cook over medium heat until it starts to brown about 10 minutes. [2] Add carrots, apples, curry, garlic and ginger. Cook until carrots are soft about another 10 minutes. [3] Add stock and simmer for about 30 minutes. [4] Purée soup in small batches in the blender while adding vinegar. Be careful not putting too much of the soup in the blender at one time. Small batches are key at low speed. Ladle into bowls and garnish with chopped nuts, fresh cilantro leaves and diced apples.
— From executive chef Chris Carge
FARM Bluffton: Fried Oyster Gumbo
Ingredients
1/2 pound butter
1 cup flour
1 pound andouille sausage, cut into 1/4-inch dice
2 ribs celery, small diced
1 small yellow onion, small diced
1 small red bell pepper, stemmed, seeded, and small diced
6 cloves garlic, finely chopped
1 tablespoon hot smoked paprika
2 cups puréed tomatoes
1 bay leaf
4 cups chicken stock
2 teaspoons fresh thyme, chopped
2 teaspoons fresh oregano, chopped
Salt and pepper, to taste
2 teaspoons homemade file powder
Texas Pete hot sauce, to taste
Cooked Charleston gold rice, for serving
36 oysters, shucked
1 egg white, beaten
4 cups fish breading (preferably Canewater Farm, available on their website)
1 quart canola oil
1/2 cup green onions, sliced
Directions
[1] Heat the butter over medium high heat in an 8-quart dutch oven. [2] Once the butter is hot, whisk in the flour. Continuously whisk over medium high heat until the roux turns brick red in color. [3] Stir the andouille, celery, onion, peppers and garlic into the pot and cook for about 1 minute. [4] Add the paprika, tomato, bay leaf and chicken stock. Stir to combine and cook for about 20 minutes to allow the flavor to develop. [5] Add the file powder, thyme and oregano. Season to taste with the salt and pepper and hot sauce. [6] Heat the oil in a 4-quart pot over medium heat until a candy thermometer reads 350 degrees. [7] Mix the oysters with the egg whites. [8] Lift the oysters out of the egg whites and dredge them in the breading. Fry in batches for about 1 minute or until they become golden brown and crunchy. Drain on paper towels and reserve in a warm place. [9] To serve divide the gumbo between 6 bowls, add a scoop of rice, top with 6 oysters and garnish with green onions.
— From chef Brandon Carter
Not-so-secret Ingredient
Got big fish to fry? Many local chefs swear by the batter made by Canewater Farm. Buy it for $7 at canewaterfarm.com.
The Cypress: Butternut Squash and Pear Bisque
Ingredients
2 tablespoon butter
2 pounds butternut squash; peeled, seeded and chopped
1 onion, chopped
4 pears, peeled and chopped (d’anjou preferred)
1 cup apple juice
3 cups vegetable stock
1 tablespoon cinnamon
2 teaspoons nutmeg (fresh ground is the best)
1/4 cup brown sugar
1 teaspoon cayenne pepper
Salt and pepper to taste
Directions
[1] Sweat the onion in butter for 3 minutes then add the squash and pear. Add the apple juice and reduce by half. [2] Add the remaining ingredients and cook for at least an hour for flavors to blend. [3] Purée and adjust consistency with stock. Adjust seasoning. Garnishes: My favorite is homemade marshmallow, brûléed. Other ideas: cinnamon croutons, cinnamon whipped cream, toasted butternut squash seeds, pepitas and pumpkin oil.
— From executive chef Eric Sayers
