Blue bean dip

NFL games start this weekend, and the Colts' first game of the season is on Sunday! Many people will gather around their TVs to watch all the action unfold, and undoubtedly they’ll be snacking.

You all know I love to make themed foods, so I wanted to make a special “Colts blue” snack.

The problem: it is very hard to find naturally blue foods! Of course, I could use blue dye, but that is unappealing (no one wants a blue mouth).

But thanks to science, we can use red cabbage and baking soda to make blue bean dip!

Red cabbage (sometimes called purple cabbage) is a natural pH indicator because it contains anthocyanins—chemicals that change color in response to pH changes. Anthocyanins turn red when mixed with acids and blue when mixed with bases.

So if we add a little red cabbage and baking soda to our dip, it will naturally turn blue!

The key is you cannot use any acid in the recipe because then it won't work. A lot of bean dip recipes use lemon juice, but lemon is an acid, so it will mess with the color if we add it to this recipe.

Blue bean dip

Yield: Makes about 1 1/2 cups of bean dip

Time: About 10 minutes

Ingredients

• 1 (15.5 ounce) can cannellini beans, drained and rinsed
• 4 cloves garlic
• 3 Tablespoons extra virgin olive oil
• 2 Tablespoons tahini
• 1 teaspoon kosher salt
• 1 teaspoon ground cumin
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne
• 1/4 teaspoon paprika
• Optional: Fresh herbs like rosemary, thyme, and  parsley
• 1/2 cup to 1 cup (50 to 100 grams) red cabbage, chopped
• 1/4 to 1/2 teaspoon baking soda

Directions

1. Add beans to bowl of food processor or high-speed blender and blend until smooth, creamy, and lighter, about 1 minute. Add up to 2 tablespoons water if necessary to keep blades moving.
2. Add garlic, olive oil, tahini, salt, cumin, black pepper, cayenne, paprika, and herbs. Blend until smooth.
3. Add 1/2 cup red cabbage and 1/4 teaspoon baking soda and blend until smooth. Be sure to blend for a full minute to allow for the color to develop. Add more red cabbage and baking soda (a little at a time) if necessary to adjust color. 
4. Taste and adjust seasonings. Serve with pita chips, pretzels, tortilla chips, etc.

Irish brown soda bread with dill sauce and salmon

 

Other than potatoes, nothing is more synonymous with Irish food than brown bread. It's served with most every meal for most every occasion. Filled with whole grains and oats, it's a healthy bread to serve your family and perfect for St. Patrick's Day.

Brown bread is a "quick bread," which means it doesn't have yeast. Its leavening comes from baking soda and buttermilk, hence the name "soda bread." Soda breads became popular in Ireland when baking soda was introduced in the 19th century because it was cheaper than yeast.

Here are some tips to ensuring your bread turns out well:

• Make sure your baking soda is still active by adding 1/2 teaspoon baking soda to a couple tablespoons of vinegar. The mixture should fizz. You need to buy new baking soda if it doesn't.
• Use weight to get precise ingredient measurements.s
• Do not over mix. It will make the quick bread tough. Mix the wet ingredients separately from the dry ingredients and combine the two only to the point that the dry ingredients are moistened.
• Grease the loaf pan really, really well. The bottom has a tendency to stick.
• Baking soda activates as soon as it's mixed with an acid, so the bread needs to be put in the oven immediately.

The bread is often served with dill sauce and gravlax as an appetizer, but lox or smoked salmon work just as well. Curious about the difference. Here is a great explanation.

Irish brown soda bread with dill sauce and salmon

Yield: 1 loaf, about 12 slices

Time: About 45 minutes

Ingredients

For the bread

• 150 grams whole wheat flour
• 100 grams rolled oats
• 4 grams (1 teaspoon) baking soda
• 3 grams (1/2 teaspoon) kosher salt
• 240 milliliters (1 1/4 cups) buttermilk
• 30 grams (2 Tablespoons) molasses
• 28 grams (2 Tablespoons) melted butter, cooled

For the dill sauce

• 30 grams (2 Tablespoons) dijon mustard
• 30 grams (2 Tablespoons) sour cream
• 15 grams (1 Tablespoon) whole grain mustard
• 15 milliliters (1 Tablespoon) white wine vinegar
• 5 grams (1 teaspoon) molasses
• 20 grams shallot, minced
• 10 grams fresh dill fronds, minced
• For serving: lox, gravlax, or smoked salmon

Directions

For the bread

1. Preheat oven to 350 degrees Fahrenheit. Lightly grease an 8½ x 4½ x 2½-inch loaf pan and set aside.
2. In large bowl, mix flour, oats, salt, and baking soda.
3. In separate bowl, mix buttermilk, molasses, and melted butter.
4. Make well in center of flour mixture, and pour buttermilk mixture into well
5. Gently mix dry and wet ingredients together, being careful not to overmix.
6. Scrape dough into bread pan and smooth top. Pan will be filled halfway.
7. Place in oven and bake 30 to 35 minutes, or until internal temperature registers around 190 degrees Fahrenheit. Remove from pan and cool on rack.

For the dill sauce

1. Mix both mustards and sour cream. Mix in vinegar and molasses. Add shallot and dill fronds.
2. Serve by spreading layer of dill sauce onto slice of brown bread. Top with salmon slices.

Tuna burgers 2 ways with wasabi slaw

Many people abstain from meat on Fridays during Lent, so I wanted to share a burger recipe that uses fish instead of beef. This ahi tuna mushroom burger uses is full of flavor, not overly fishy tasting, and has a very similar texture to beef burgers. 

Fresh vs. Frozen vs. Canned

You can use either one of these options for this recipe, although the canned tuna recipe is slightly different.

I think there's a common misconception that fresh fish is better than frozen fish, but that is not true. In fact, unless you live 50 miles from the ocean, frozen tuna is actually better because it is flash frozen onboard the fishing boat. You just have to make sure you safely thaw the fish.

Canned tuna is a great cost-effective option. It has the same nutritional value as fresh or frozen tuna. You just have to make sure there's been no salt added. Also, look for "pole-and-line-caught" on the label, which is a more sustainable and enviormentally-friendly practice.

I realize some people don't like the taste of canned tuna, but I honestly can't tell much of a difference in taste in this burger recipe. My husband can vouch for that, too. You'll notice there's a slight difference between the ahi tuna burger recipe and the canned tuna burger recipe. That's because the canned tuna doesn't pack together as well as the ahi tuna, so it needs binders in the form of pank bread crumbs and eggs.

Let's talk about mushrooms

Did you know mushrooms are 50% water? In order to get a more concentrated umami flavor, you have to evaporate the water out. The easiest way to do that is by roasting the mushrooms, which is the first step of this recipe. Also, if you don't first roast the mushrooms, the water content may cause your burgers to fall apart.

Wasabi slaw

This slaw is packed with flavor, thanks in part to a little bit of wasabi. I found wasabi paste at my local grocery store. I think it really is the key to the slaw recipe. But if you don't like wasabi or if you can't find it, just omit it. Although I must admit I'll be a little sad.

 Ahi Tuna Mushroom Burger

Yield: Makes about 8, 3-inch burgers

Time: About 1 hour

Ingredients

For the burgers

• 16 ounces mushrooms, sliced (baby bella, white, or shiitake work well)
• 6 cloves garlic, sliced
• 1 shallot, sliced
• 2 Tablespoons red curry paste
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pound ahi tuna, minced

For the slaw

• 1 teaspoon wasabi paste (more or less to taste)
• 1/2 cup Greek yogurt
• 1 Tablespoon lime juice
• 2 cups green cabbage, shredded
• 1/4 cup cilantro, chopped

Directions

For the burgers

1. Preheat oven to 400 degrees Fahrenheit. Prepare 2 baking sheets with nonstick spray. Spread mushrooms in single layer on baking sheets.
2. Bake for 20 minutes. Remove from oven and allow to cool.
3. Place garlic and shallot in food processor and pulse until minced.
4. Add cooled mushrooms, red curry paste, salt, and black pepper. Pulse until mushrooms resemble ground beef. Taste and adjust salt and pepper if necessary.
5. Combine mixture with ahi tuna.
6. Set 3-inch ring on plate and fill ring with mixture. Remove ring and continue process.
7. Place tuna patties in freezer for about 20 minutes.
8. Heat nonstick skillet over medium heat and prepare with a little oil.
9. Add burgers to pan. Cook 2 minutes on each side.
10. Place on bun if desired.

For the slaw

1. Combine wasabi paste, Greek yogurt, and lime juice.
2. Stir in the cabbage and cilantro.
3. Top tuna burger with slaw.

Canned tuna mushroom burger

Yield: Makes about 8, 3-inch burgers

Time: About 1 hour

Ingredients

For the burgers

• 8 ounces mushrooms, sliced (baby bella, white, or shiitake work well)
• 6 cloves garlic, sliced
• 1 shallot, sliced
• 2 Tablespoons red curry paste
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup panko breadcrumbs
• 2 eggs
• 16 ounces canned tuna in water, drained

For the slaw

• 1 teaspoon wasabi paste (more or less to taste)
• 1/2 cup Greek yogurt
• 1 Tablespoon lime juice
• 2 cups green cabbage, shredded
• 1/4 cup cilantro, chopped

Directions

For the burgers

1. Preheat oven to 400 degrees Fahrenheit. Prepare 2 baking sheets with nonstick spray. Spread mushrooms in single layer on baking sheets.
2. Bake for 20 minutes. Remove from oven and allow to cool.
3. Place garlic and shallot in food processor and pulse until minced.
4. Add cooled mushrooms, red curry paste, salt, and black pepper. Pulse until mushrooms resemble ground beef. Taste and adjust salt and pepper if necessary.
5. Add eggs and tuna to food processor and pulse until combined.
6. Set 3-inch ring on plate and fill ring with mixture. Remove ring and continue process.
7. Place tuna patties in freezer for about 20 minutes.
8. Heat nonstick skillet over medium heat and prepare with a little oil.
9. Add burgers to pan. Cook 2 minutes on each side.
10. Place on bun if desired.

For the slaw

1. Combine wasabi paste, Greek yogurt, and lime juice.
2. Stir in the cabbage and cilantro.
3. Top tuna burger with slaw.

Protein-packed pumpkin pancakes

This is a sponsored post by Challenge butter, but the text and opinions are all mine. Thank you for supporting brands that make Kylee's Kitchen possible!

I had such a hard time photographing this blog post because I couldn't stop eating the pancakes. They're thick and fluffy and so full of flavor. They're perfect for autumn, but also, I would eat these any time of year. And even better—they're actually pretty healthy. One pancake has nearly 9 grams of protein (8.6 grams, to be exact) and no added sugar. Let me break down the ingredients.

Cottage cheese: This is probably a shock to most people, but cottage cheese is the secret to tender, fluffy pancakes that are packed with protein. I recommend using full-fat cottage cheese for the best flavor. You can use small curd or large curd cottage cheese, but the benefit of using small curd is that the curds will mostly melt into the pancake when cooked. But if you use a blender, it doesn't matter. I recently discovered whipped cottage cheese at Kroger, which is perfect for this recipe because the curds aren't really visible at all.

Eggs: Eggs are pretty standard in pancake recipes, and in this case, they contribute to the structure and the protein content.

Pumpkin puree: We can't have pumpkin pancakes without pumpkin puree. I'm so glad it's finally back in stock at stores. I've never tested this, but I imagine you could use mashed sweet potatoes instead of pumpkin if you're trying to recreate this recipe when pumpkin isn't in season.

Vanilla extract: Necessary for additional flavor.

Oat flour: Oat flour is simply ground up rolled oats. I have oat flour on hand almost all the time now because oats are great for lactating moms like myself. But you can make it yourself by grinding rolled oats or old fashioned oats in your food processor or blender. Also, if you use gluten-free oats, this is now a gluten-free pancake recipe. Also, oat flour has more protein than all-purpose flour. If you don't want to be bothered with oat flour, you can substitute all-purpose flour.

Cinnamon and pumpkin pie spice: Essential for flavoring! I didn't include pumpkin pie spice in the first batch I made, and its absence was notable. If you don't have it, substitute an additional 1/2 teaspoon cinnamon plus 1/4 teaspoon ground nutmeg and 1/4 teaspoon ground cloves. 

Baking powder: Contributes to the lift and fluffiness of the pancakes.

Challenge Salted Caramel Snack Spread: The best way to top these pancakes is with Challenge Salted Caramel Snack Spread. The extra caramel flavor combined with butter is absolutely delicious.

I recommend making a big batch of these pancakes so you have leftovers for breakfast throughout the week. They last 3 days in the refrigerator. Or you can freeze them and store them for up to 3 months.

Protein-packed pumpkin pancakes

Yield: 8 pancakes

Time: About 30 minutes

Ingredients

• 1 cup cottage cheese, small curd, full fat 
• 4 eggs
• 1/2 cup pumpkin puree
• 1 teaspoon vanilla extract
• 1 cup oat flour 
• 1 teaspoon cinnamon
• 1 teaspoon pumpkin pie spice
• 1 teaspoons baking powder
• 1 Tablespoon Challenge Salted Caramel Snack Spread
• Optional toppings: Maple syrup, pecans

Directions

1. Whisk together cottage cheese and eggs.
2. Add pumpkin puree and vanilla extract and mix until combined.
3. In separate bowl, whisk oat flour, cinnamon, pumpkin pie spice, and baking powder.
4. Add dry ingredients to wet ingredients and mix until smooth with some lumps.
5. Heat nonstick skillet over medium heat. Add 2 tablespoons oil (my preference is coconut oil).
6. Once oil is hot, use scoop to place pancake batter into pan.
7. Cook until pancakes are set around edges and golden-brown on bottom, about 3 minutes.
8. Flip pancakes and cook until second side is golden-brown, about 2 more minutes. If you're not sure if the pancake is done, you can check the internal temperature. It should register between 190 and 200 degrees Fahrenheit.
9. Serve pancakes with Challenge Salted Caramel Snack Spread, maple syrup, and pecans if desired.

Lentil Carrot Falafel

 

Central Indiana food pantries have seen a dramatic increase in demand over the last few months due to skyrocketing grocery prices, general inflation, and the recent spike in gas prices. Nearly 1 million Hoosiers are food insecure, meaning they don’t have consistent access to nutritious and affordable food, and one in six Indiana residents goes to bed hungry every night.

Each year, FOX59 and CBS4 team up with Midwest Food Bank and Gleaners Food Bank for an initiative called "Pack the Pantries." They are requesting financial donations, rather than food donations, because Gleaners and Midwest can buy in bulk at wholesale prices, which allows them to stretch the dollar much further.

A donation of just $1 provides about 5 meals. A $10 gift provides 50 meals and $25 covers 125 meals. Find out more information about how to donate here.

This lentil carrot falafel recipe is one of two recipes I developed for the Pack the Pantries initiative. I spoke with representatives from Gleaners about which items they have trouble moving off their shelves. Gleaners told me they have an abundance of canned pumpkin, lentils, and frozen carrots because shoppers don’t always know how to prepare these ingredients.

This recipe uses lentils, which are a great source of fiber, folic acid, and potassium. Lentils are high in protein and low in fat, which makes them a healthy and affordable meat substitute. Before starting this recipe, it's important to note that you must soak the lentils first. If you don't sufficiently soften the lentils,  you’ll encounter tough, crunchy pieces in your falafel. Soak the lentils in cold water overnight (8 to 12 hours) or in hot water for about an hour and 30 minutes. You don't want to cook the lentils--that will cause mushy falafel. You still want the lentils to have some texture. Also, it's important that you remove the excess moisture from the lentils before using them in the falafel recipe.

I used a food processor to make this falafel recipe, but I didn't puree the ingredients—I used the pulse function. Like I mentioned earlier, it's important for the falafel to have texture. You can still make falafel if you don't own a food processor. You'll just need to finely chop all the ingredients.

Traditional falafel is fried, but I baked the falafel instead to reduce the calories and fat. I liked this version just as well as the fried version. If you don't have access to a kitchen with an oven, you can use a toaster oven to bake them.

Serve the falafel by itself, with pita bread, or add it to salad. I also recommend adding a sauce like hummus, tahini, or tzatziki.

Lentil Carrot Falafel

Yield: 16 falafel

Time: About 1 hour 30 minutes

Ingredients

• 1 cup brown or green lentils, soaked for 1 hour 30 minutes in warm water or 8 - 12 hours in cool water
• 1 small red onion, roughly chopped
• 3 large carrots or about 1 cup, roughly chopped
• 3 cloves garlic
• 1/2 cup parsley, leaves and stems
• 1/2 cup cilantro, leaves and stems
• 1 Tablespoon ground cumin
• 1 1/2 teaspoons salt
• 1 teaspoon black pepper
• 2 Tablespoons flour
• 1/2 teaspoon baking powder
• Oil for coating sheet pan

Directions

1. Preheat oven to 425 degrees Fahrenheit. Coat baking sheet in oil (I use avocado oil and line my baking sheet with aluminum foil). Set aside.
2. Pulse lentils, onion, carrots, garlic, parsley, cilantro, cumin, salt, and black pepper in food processor.
3. Stir in flour and baking powder.
4. Scoop into golf ball-sized portions and shape into patties.
5. Bake for 20 minutes, flipping halfway through.
6. Serve falafel immediately.

Pumpkin Lentil Curry

Central Indiana food pantries have seen a dramatic increase in demand over the last few months due to skyrocketing grocery prices, general inflation, and the recent spike in gas prices. Nearly 1 million Hoosiers are food insecure, meaning they don’t have consistent access to nutritious and affordable food, and one in six Indiana residents goes to bed hungry every night.

Each year, FOX59 and CBS4 team up with Midwest Food Bank and Gleaners Food Bank for an initiative called "Pack the Pantries." They are requesting financial donations, rather than food donations, because Gleaners and Midwest can buy in bulk at wholesale prices, which allows them to stretch the dollar much further.

A donation of just $1 provides about 5 meals. A $10 gift provides 50 meals and $25 covers 125 meals. Find out more information about how to donate here.

This pumpkin lentil curry recipe is one of two recipes I developed for the Pack the Pantries initiative. I spoke with representatives from Gleaners about which items they have trouble moving off their shelves. Gleaners told me they have an abundance of canned pumpkin, lentils, and frozen carrots because shoppers don’t always know how to prepare these ingredients.

Many people associate canned pumpkin with Thanksgiving, but it's important to note that it's a squash with many health benefits. It's high in fiber, potassium, and beta carotene. It's a great thickener in many recipes, and it also adds a little sweetness. You can generally replace sweet potatoes or butternut squash in recipes with canned pumpkin.

This recipe also uses lentils, which are a great source of fiber, folic acid, and potassium. Lentils are high in protein and low in fat, which makes them a healthy and affordable meat substitute. Often with recipes that use dried lentils, you have to soak the lentils first. But that isn’t the case with the Pumpkin Lentil Curry recipe because the lentils will cook as the curry simmers. You can serve this curry with rice, additional vegetables, naan, or just by itself.

I also want to point out that you can make this curry on a hot plate if you don't have access to a stove in a kitchen.

Pumpkin Lentil Curry

Yield: 8 cups

Time: 45 minutes

Ingredients

• 2 Tablespoons oil (I prefer coconut oil)
• 1 large yellow onion (6 ounces), small dice
• 1 cup carrots, small dice
• 3 cloves garlic, minced
• 1 Tablespoon ginger, minced
• 1 Tablespoon curry powder
• 1 teaspoon kosher salt
• 14 ounces pumpkin puree
• 1 cup dried red lentils
• 4 cup vegetable stock
• 14 ounces canned coconut milk (optional)

Directions

1. Heat oil in large pot. Sweat onion and carrots over medium low heat until soft, about 5 minutes.
2. Add garlic and ginger and saute 2 minutes or until garlic and ginger are fragrant.
3. Add curry powder and salt and saute another minute.
4. Add pumpkin puree and lentils and stir to ensure they’re coated in seasonings.
5. Pour in vegetable stock, bring curry to boil, reduce to simmer, cover curry and simmer for 20 minutes.
6. Remove lid and stir in coconut milk.
7. Adjust seasonings and serve.

Salmon burgers with lemon-dill feta sauce

 

This is a sponsored post by Challenge butter, but the text and opinions are all mine. Thank you for supporting brands that make Kylee's Kitchen possible!

I’ve been experimenting with a lot of unique burger recipes throughout the past year, mostly inspired by Trader Joe’s impressive selection. I love their shrimp burgers because you can see and taste big chunks of shrimp—the seafood isn’t all ground into a paste. On the other hand, the salmon burgers are kind of subpar. They look like pink hockey discs all stuck together. So I wanted to make my own salmon burger that tasted fresh with a lot of texture and flavor.

My main goal when developing the salmon burger recipe was to eliminate filler as much as possible to allow for the salmon flavor to shine through. That’s why I didn’t use any bread crumbs or mayo. I used a little Greek yogurt and egg instead. That way the salmon binds together, but still remains light and tender. The only other ingredients are fresh herbs and some seasonings. 

I’ve seen two methods for making salmon burgers: starting with raw salmon or starting with cooked / canned salmon. I prefer to use raw salmon because I think the patties come together with less filler more easily, and I like to be able to control the texture of the salmon.

To get the best texture and mouth-feel for these salmon burgers, I prefer to combine everything except the salmon in the food processor. The last thing I add is the salmon, and I hit pulse until everything is combined. I pulse it instead of blending it so that it doesn’t all turn into a paste. If you don’t have access to a food processor, you can chop the salmon into fine pieces.

The herbs and seasonings are customizable depending on your taste preferences. I chose parsley, dill, and oregano to complement the lemon, dill, and feta spread I made to go with it. Ever since my friend Emily told me she likes to serve her shrimp burgers with whipped feta, I’ve been dreaming about creating a similar spread for salmon burgers.

The combination of lemon and dill with feta really brighten the flavor of the salmon. The salty-tangy combination tastes really fresh, and it’s absolutely perfect for summer. And of course I used Challenge cream cheese because they use real milk, cream, and natural ingredients, and nothing beats the superior flavor and ultra smooth finish. Honestly, I make this sauce pretty much every week because it tastes great on everything: sandwiches, crackers, vegetables, by the spoonful, etc.

Also, please take note that this recipe makes 8 decently large burgers (about 3.5 inches in diameter and 3/4 inch thick). You can certainly cook all 8 burgers, or you can do what I like to do and freeze half of them uncooked. I made the recipe with such a large yield because I hate it when you spend a ton of time making something only to get 4 servings.

Salmon burgers with lemon-dill feta sauce

Yield: Makes 8 burgers

Ingredients

For the lemon-dill feta sauce

• 1 (8-ounce) block feta cheese
• 4 ounces Challenge cream cheese
• 2 Tablespoons extra virgin olive oil
• 2 Tablespoons lemon juice
• 2 Tablespoons dill, chopped
• 2 teaspoons lemon zest
• 1/4 teaspoon black pepper
• Salt, to taste

For the salmon burgers

• 1/4 cup dill
• 1/4 cup parsley
• 1/4 cup Greek yogurt, plain
• 2 eggs
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 pounds raw, wild salmon, skin and bones removed, cut into chunks
• Toppings such as lettuce, onions, tomatoes
• Optional: 1/2 cup panko bread crumbs

Directions

For the lemon-dill feta sauce

1. Blend feta cheese and cream cheese in food processor until smooth 
2. Add everything else and blend until combined
3. Taste sauce and adjust salt and seasonings as necessary
4. Place sauce in bowl and wipe out food processor because you’ll use it for burgers

For the salmon burgers

1. Combine herbs, Greek yogurt, eggs, and seasonings in food processor.
2. Add salmon to food processor and pulse until everything is combined. Be careful not to over-process.
3. Cover and place in refrigerator for about a half hour (or up to 24 hours in advance).
4. Form the mixture into 8 patties that are about 3 inches in diameter and 3/4 inch thick (I used an ice cream scoop to portion).
5. Refrigerate at least 15 minutes to allow the patties to firm up before cooking.
6. OPTIONAL: Add panko bread crumbs to shallow bowl and coat salmon burgers in panko before cooking for crispy exterior.
7. Grill the patties on medium heat for about 4 minutes per side or cook in skillet on stove for same amount of time until inside registers between 120 to 130 degrees Fahrenheit. (USDA requires salmon to register 145 degrees Fahrenheit, but that’s for well-done fish and salmon will continue to cook even after it’s removed from heat source)
8. Assemble salmon burgers by spreading lemon-dill feta sauce on both the top and bottom buns. Place lettuce and burger on bottom bun with salmon burger. Add any additional toppings and close with other half of bun.

Fun and healthy after-school snacks

When I was a kid, one of my favorite parts about finishing the school day was getting an after-school snack. I usually just had fruit or vegetables or some type of granola bar, but sometimes I went home with a friend from school and raided their pantries for "the good stuff." I'm talking Dunkaroos, Fruit by the Foot, and the holy grail, Little Debbie Oatmeal Creme Pies. Obviously, I know now the reason my mom never purchased those snacks was because they aren't very healthy, but no one can deny they certainly are tasty!

Food presentation is very important when kids are deciding what to eat. Bright colors, fun shapes, and familiarity are often the biggest factors when it comes to their willingness to try foods. That's why I wanted to transform some of my favorite healthy snacks into creative creations.

Hummus has become a fairly popular snack in recent years, and for good reason—it's packed with protein, iron, potassium, and plant fiber. But did you know with a little red cabbage and some baking soda, you can turn your favorite hummus blue? That's because red cabbage is a pH indicator and turns blue in a basic environment (hence the baking soda in the recipe). The key is you cannot use any lemon juice or other acid in the hummus because then it won't work. I added an orange bell pepper, candy eyeballs, and carrot slice "tentacles" to the hummus bowl to make it look like an octopus in the ocean.

Guacamole is another great snack. Avocados have lots of healthy fats and fiber to refuel kids' energy levels and keep them satisfied until dinner. But instead of serving the guacamole in a bowl, put it back in the avocado skin and use cucumbers, candy eyes, and carrot sticks to make it look like a crocodile!

Octopus hummus (Octomus)

Yield: Makes about 1 cup hummus

Ingredients

For the hummus

• 1/4 cup (64 grams) tahini, stirred
• 2 garlic cloves
• 2 Tablespoons (30 milliliters) extra-virgin olive oil
• Salt, to taste (I used around 1/2 teaspoon)
• Freshly ground black pepper, to taste (I used around 1/2 teaspoon)
• 1 (15.5 ounce) can cooked chickpeas, drained and rinsed
• 1/2 cup (45 grams) chopped red cabbage, boiled 1 minute
• 1/4 teaspoon baking soda
• 2 Tablespoons (30 milliliters) cold water

For the octopus

• 1 orange bell pepper
• 1 large carrot
• 2 candy eyeballs

Directions

For the hummus

1. Add tahini to bowl of food processor and run for 1 minute until tahini is lighter in color. And more creamy.
2. Add the garlic, olive oil, salt, and black pepper to the food processor, and process for another minute until well-blended.
3. Add half the chickpeas and process for 1 minute before scraping the bowl, adding the other half of the chickpeas, and processing for another minute.
4. Add the red cabbage and the baking soda to the bowl and process for another minute.
5. With food processor on, slowly add water until hummus reaches smooth consistency.

For the octopus

1. Turn pepper on its side and cut about 1/2 inch below the stem. Use a paring knife to cut out the seeds and the pith from the inside.
2. Slice carrot into thin circles.

Assembly

1. Transfer hummus to large, shallow bowl or deep dish plate.
2. Place pepper in center and use carrot slices to create 8 tentacles stretching from the pepper to the edge of the plate. Arrange the wider slices so they are closest to the pepper, and the slices should progressively get smaller as they get closer to the edge of the plate. 
3. Spread a dab of nut butter or honey on the back of each eyeball and stick on the pepper.
4. Serve with vegetables and crackers.

Crocodile guacamole (Guacadiles)

Yield: Makes 4 “guacadiles,” or the equivalent of 2 cups of guacamole

Ingredients

For the guacamole

• 2 ripe Hass avocados
• 2 teaspoons lime juice
• 1/2 teaspoon salt
• 1/4 cup red onion, finely chopped
• 2 Tablespoons cilantro, chopped
• 1/2 jalapeño, no seeds, finely chopped

For the crocodiles

• 1/4 cup matchstick carrots, cut in thirds
• 8 cucumber slices, not peeled
• 8 candy eyeballs

Directions

1. Cut the avocados in half and remove the pits. Save the avocado skin and set aside.
2. Scoop the flesh of the avocados out of the rind and place in a medium bowl.
3. Pour lime juice and salt in bowl with avocados.
4. Mash it all together until just combined (don’t over mix!)
5. Fold in the red onion, cilantro, and jalapeño and mix well.
6. Taste the guacamole and adjust seasoning if necessary.

For assembly

1. Place 1/4 of guacamole back into each of the 4 avocado skins
2. Add 2 cucumber slices sticking straight up at the back of the wider portion of the avocado. Repeat for each of the 4 avocado skins.
3. Stick 1 candy eyeball in front of each cucumber slice.
4. Arrange carrots around inside edge of avocado skins.
5. Serve with vegetables and chips.

Healthier Pastitsio

This is a sponsored post by Dishtory, but the text and opinions are all mine. Thank you for supporting brands that make Kylee's Kitchen possible!

My Yiayia and my mom were the biggest influences in my life in regards to developing my passion for cooking. I spent many hours learning from them in the kitchen and watching them construct baklava, spanakopita, tiropita, and other incredible Greek dishes. They didn’t even need to look at a recipe. I joined the fun when I was a bit older, making sure to pay close attention to their idiosyncrasies.

Later in life, I asked my mom to send me one of Yiayia’s recipes. The recipe she sent me was written in Greek. And then once I translated it, I realized it only had very basic directions—it didn’t include all of the tips and tricks Yiayia showed me when we made it together. I called her to ask about it, and it was only until she explained it to me over the phone that I remembered how to make the recipe.

Most people can follow directions, but oftentimes, there’s a lot more that goes into a dish than what is written in the recipe. That’s why Dishtory is such a great concept. The app allows users to record, save and share recipes in their own voice so they can create, plate and curate home-cooked creations with people who matter most. Unlike written recipe cards, the audio heirlooms cooked up on Dishtory exist in perpetuity, can be shared instantaneously, and bring the voice of a distant, departed or disconnected one to life. 

I recently used the app to share a “lightened-up” version of one of my family’s favorite recipes, pastitsio. Often described as Greek lasagna, the dish is traditionally very heavy with ground beef and a rich béchamel sauce. The lighter version I created uses mushrooms instead of meat, and I used a Greek yogurt topping in place of the béchamel sauce.

My mom was skeptical of the recipe, so I asked her to make it with me. I wanted Yiayia to come over as well, but unfortunately she is unable to travel due to restrictions at her assisted living facility.

This photo shows Yiayia and my mom making baklava in 2017.

Replacing ground beef with mushrooms is a fairly new food trend, but there are certain steps you need to take when making the substitution. For example, mushrooms are 90% water, so before using them in a recipe, you need to cook them down to the point that all the water evaporates from the mushrooms. If you don’t evaporate all the water, your dish will be soupy. It took about an hour of cooking the mushrooms on the stove before the water was all evaporated. I explained that to my mom when we were cooking together, and I also recorded that info in the Dishtory app so she can listen back to it without me.

Dishtory’s simple, easy-to-use interface allows users of all ages and life stages to quickly navigate and create their audio recipes for posterity—no complicated instructions or tutorials required! You can record a recipe and upload a picture within the app, or you can upload sound and images from your phone’s library. And if you’re not comfortable sharing your recipe with anyone else, there’s an option to keep it private.

Also, you can search for recipes in the app by either the username or the recipe name. After discovering a new recipe you’re interested in, save it in your “recipe book” in the app for easy access.

Even though Yiayia wasn’t with us to make this recipe, I shared the recording with her. I know it warmed her heart to see that her passion for cooking and Greek food lives inside me.

Healthier Pastitsio

Yield: 12 servings

Ingredients

For the sauce

• 2 Tablespoons olive oil
• 3 pounds baby Bella or cremini mushrooms
• 2 yellow onions, small dice
• 4 garlic cloves, minced
• 2 Tablespoons tomato paste
• 1, 28-ounce can petite diced tomatoes with juice
• 1/2 cup red wine
• 2 teaspoons salt
• 2 teaspoons sweet paprika
• 1 teaspoon ground black pepper
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 2 bay leaves
• 1 egg, beaten

For the pasta

• 14 ounces bucatini pasta
• 1 egg, beaten
• 4 ounces feta cheese, crumbled

For the topping

• 3 cups plain Greek yogurt
• 2 eggs, beaten
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon ground nutmeg
• 1/4 cup Kefalotyri Greek cheese, grated (can substitute romano or parmesan)

Directions

For the sauce

1. Pulse mushrooms in food processor until they resemble ground meat.
2. Cook mushrooms in deep skillet until all water is released and evaporates.This may take up to an hour.
3. Once water evaporates, add onion. Cook on low until onions become soft and translucent.
4. Add garlic and tomato paste and cook until mixed in, about a minute.
5. Stir in tomatoes, red wine, salt, paprika, black pepper, cinnamon, ground cloves, and bay leaves.
6. Bring to boil, reduce to gentle simmer. Cover and simmer 45 minutes to an hour to allow flavors to develop. Stir occasionally. Sauce should be very thick. If it isn’t thick enough, cook uncovered another 5 - 10 minutes. Set aside when done.
7. Allow sauce to cool and stir in beaten egg.

For the pasta

1. Cook bucatini in salted water for 8 minutes, or 1 minute short of al dente per package instructions.
2. Allow to cool and stir in beaten egg and feta cheese.

For the topping

1. Mix Greek yogurt with beaten eggs, salt, pepper, and ground nutmeg.

For assembly

1. Preheat oven to 350 degrees Fahrenheit
2. Spray 9x13-inch baking dish with nonstick spray.
3. Spread pasta in even layer in baking dish.
4. Spread sauce in even layer over pasta.
5. Spread topping in even layer over sauce. Sprinkle cheese on top
6. Bake about 30 minutes or until topping turns golden. Cool at least 10 minutes before serving.

The ultimate soup guide

I've always loved soup. It's my favorite comfort food. I love that it can be made with the finest, most expensive ingredients or last night's leftovers. 

Since I started culinary school, I appreciate it even more. I spent five hours every day for half a semester taking a class called Soups, Stocks, and Sauces. I learned the variety of ingredients, seasonings, and garnishes for soups is endless. 

I've been making "good soup" for years, but even I was surprised by how much better the soup I make now tastes after learning so much about it in school.

That said, I wanted to share my soup knowledge with you all. If you've ever wondered why restaurant soups taste so much better than the soups you make at home, this post is for you. 

Stock vs. broth

Stock and broth are very similar, but they are not the same. Stock is made by simmering bones, mirepoix (onion, celery, and carrots), and sachet d'épices (herbs / aromatics) in water for upwards of 6 to 8 hours. As the bones simmer, they release collagen and gelatin into the liquid, and it develops body and flavor. It isn't seasoned. 

Broth is made with meat, not just bones. The meat can still be attached to the bones, but it doesn't have to be. It is also made with mirepoix and sachet d'épices, but it is simmered for significantly less time—only about 2 hours. You can make broth with stock or with water. If you make it with water, it will be a lot thinner and it won't have as much body and depth of flavor. This is because there isn't enough time for the bones to release their collagen and gelatin. 

Also, broth is seasoned, and stock isn't. So broth is tasty by itself, whereas stock is not. Because stock isn't seasoned, it makes a better base for soups and sauces. 

In class, we made stock every day. We made white stock, brown stock, fish stock, and vegetable stock. If you want to make stock at home, you can save leftover bones in your freezer or you can purchase bones from a butcher. This may sound odd, but if you want to make the best stock, use chicken feet. They're very gelatinous. If you're in the Indianapolis area, I've seen them for sale at Asia Mart, which is an Asian grocery store on East 86th Street in the Castleton area.

If you prefer to buy stock, purchase a high-quality, low-sodium stock like Kitchen Basics or Swanson.

At first glance, the recipes for white stock, brown stock, fish stock, and vegetable stock look nearly the same, but there are a few big differences. I will include the stock recipes at the end of this post.

Mirepoix 

Pronounced meer-pwah, mirepoix is crucial for flavoring soups, stews, sauces, braised dishes, etc. When in doubt, start with mirepoix. Mirepoix is a mixture of 50% onions, 25% carrots, and 25% celery by weight. So if your soup has 8 ounces of onions, it should have 4 ounces of carrots and 4 ounces of celery. 

I get so incredibly frustrated with most recipes online because the measurements aren't listed by weight. Instead, it's written as 1 carrot, 1/2 diced onion, 2 stalks celery, etc. But vegetables come in all sizes, and your onion may weigh 12 ounces, whereas my onion weighs 6 ounces. So the only way to get consistent results is to measure ingredients by weight. That is why all of my recipes show ingredients' weights. The best thing you can do for yourself is get a scale to measure the weight of your ingredients! I own the Ozeri Pronto Digital Multifunction Kitchen and Food Scale. It's less than $12, and it works great.

Caramelizing vs. sweating

Before you add liquid to your soup or stock, you must sweat or caramelize the mirepoix. This is the first step in building the flavors of a dish.

To sweat mirepoix, cook it in a pot over low heat with butter or oil until everything softens and releases moisture. This helps to concentrate flavor. The flavor remains concentrated even when you add liquid to the pot later. No browning occurs when you sweat mirepoix. The flavor profile of the vegetables will not change.

As you probably guessed, when we caramelize mirepoix, we brown (but NOT burn) the mirepoix. When we do this, the "maillard reaction" occurs. When mirepoix is heated to 250 degrees Fahrenheit and above, the sugar breaks down and caramelizes. The sweetness of the vegetables deepens and intensifies, and the flavor profile changes.

To caramelize mirepoix, cook just the onions and carrots over medium low heat with butter or oil. As the vegetables cook, they will soften and release moisture. Once the moisture evaporates, the onions and carrots will start to caramelize. Make sure to stir every so often so it doesn't burn. When the onions and carrots are evenly brown, add the celery. Celery doesn't brown in the same way that onions and carrots do. Celery is low in sugar and has a lot of moisture, which can prevent the onions and carrots from adequately caramelizing. That's why it's added last. Once the celery softens, add your liquid to the pot.

We decide whether to sweat or caramelize mirepoix depending on whether we want the sweeter flavor. In my experience, it seems best to sweat mirepoix in recipes with white stock and caramelize mirepoix in recipes with brown stock, but this is not a rule of thumb.

Thickening agents

Soups can be thickened any number of ways. Traditionally, there are two kinds of thick soups: cream soups and purée soups. Generally, cream soups are thickened with a roux or other starch, whereas purée soups rely on a purée of the main ingredient for thickening.

A roux is equal parts by weight fat and flour. A roux is a good thickening agent because the starches in the flour expand to absorb the liquid. Gluten-free flours don't work well when making a roux because they don't have the same starches that flour with gluten has.

There are two ways to incorporate roux into a liquid without causing lumps: cold stock can be added to a hot roux while whisking vigorously, or room-temperature roux can be added to a hot stock while swhile whisking vigorously.

Cornstarch is a gluten-free thickening agent. Use it to make a slurry by whisking a tablespoon of stock into a tablespoon of cornstarch in a separate bowl and thoroughly mixing until there are no lumps. Then slowly pour the slurry into the stockpot. This is not a good thickening agent to use if you plan to freeze the soup.

Using heavy cream to finish a soup is another easy way to thicken it, however, it isn't the healthiest option.

Two other thickening agents I like to use that are healthier are cashew cream and pureed cauliflower. Make cashew cream by soaking 1 cup of raw, unsalted cashews in water overnight or at least 6 hours. Drain the cashews and dump them in the basin of a high-powered blender or food processor with 1 cup water. Blend on high until very smooth.

For pureed cauliflower, cut the florets from a head and boil them until they're very tender, or about 20 minutes. Transfer the cauliflower to the basin of a high-powered blender or food processor and blend on high until it's very smooth.

For both the cashew cream and the pureed cauliflower, stir them in the soup when it's almost done.

Boiling vs. simmering

This may seem like a no-brainer, but I think there is a common misconception as to what constitutes simmering versus boiling. 

When a recipe wants you to simmer the soup, it means cook the soup over medium-low heat as small bubbles and gently break the surface every once in a while. Boiling is done over high heat. You'll see lots of big bubbles over the surface of the soup.

You may be wondering why a lot of recipes ask you to "bring to a boil and reduce to a simmer." The answer is twofold: First, it can take a lot of time for soup to reach a simmer at medium-low heat, and second, you can control the temperature of your soup better if you know what its boiling point is.

Most of the time, it's best to cook your soup over a simmer. If you cook it at a boil, the ingredients in the soup will jostle around too much and break apart. Also, too much liquid will evaporate before the flavor can develop.

Sachet d’epices

Sachet d’epices is herbs and seasonings tied together with twine in cheesecloth. It's used to add flavor to soups, stocks and sauces. A standard sachet consists of peppercorns, bay leaves, parsley stems, thyme, cloves, and garlic. The amount of liquid determines the exact quantity of each ingredient.

Spices vs. fresh herbs vs. dried herbs

It is best to add spices and dried herbs to your soup toward the beginning so the flavor has time to develop and infuse the soup. I like to saute the spices and dried herbs with the other ingredients for about 30 seconds before adding the liquid. Stir fresh herbs into the soup right before serving it to maximize flavor. If you add fresh herbs too soon, the flavor will be subdued, and you'll lose all benefits of using fresh herbs.

If you need to substitute dried herbs for fresh herbs, use half the amount in the recipe. For example, if a recipe calls for 1 teaspoon fresh thyme, use 1/2 teaspoon dried thyme. This is because dried herbs have a much more concentrated flavor.

White stock

Yield: 1 gallon

Ingredients

• 1 pound mirepoix, small dice (8 ounces onion, 4 ounces carrot, 4 ounces celery)
• 7.5 pounds chicken bones, rinsed and cut into 3 to 4-inch pieces
• 1.5 gallons cold water
• 1 Sachet d’epices (1 bay leaf, 1/2 teaspoon dried thyme, 1/4 teaspoon crushed peppercorns, 4 parsley stems)

Equipment needed:

• Large stockpot
• Ladle
• Strainer
• Cheesecloth

Directions

1. Place the mirepoix in a stockpot and sweat until onion is soft and translucent.
2. Add bones to stockpot and cover them with cold water. No bones should be above the surface of the water.
3. Bring the water to a boil, skimming off the scum that rises to the surface. 
4. Reduce to a simmer and add sachet to simmering stock.
5. Continue simmering stock and skimming scum for 4 to 6 hours.
6. Strain stock with strainer lined with cheesecloth. Cool stock and refrigerate or freeze it.

Brown stock

Ingredients

• 7.5 pounds bones, veal or beef, rinsed and cut into 3 to 4-inch pieces
• 1.5 gallons cold water
• 1 pound mirepoix, small dice (8 ounces onion, 4 ounces carrot, 4 ounces celery)
• 1 Sachet d’epices (1 bay leaf, 1/2 teaspoon dried thyme, 1/4 teaspoon crushed peppercorns, 2 crsuhed garlic cloves, 6 parsley stems)
• 4 ounces tomato paste

Equipment needed:

• Roasting pan
• Large stockpot
• Ladle
• Strainer
• Cheesecloth

Directions

1. Place bones in roasting pan, one layer deep, and caramelize them in a 375°F oven for about 1 hour. Turn the bones occasionally to brown them evenly.
2. Remove bones and place in stockpot. Pour off the fat from the roasting pan and reserve it.
3. Deglaze the roasting pan with part of the cold water.
4. Add the deglazing liquor and the rest of the cold water to the bones, covering them completely. Bring to a boil and reduce to a simmer.
5. Add portion of reserved fat to roasting pan and sauté mirepoix until evenly caramelized. Add the tomato paste and continue cooking until the tomato paste and mirepoix are a deep brown color. Add the mixture to the simmering stock.
6. Add the sachet to the stock and continue to simmer for 4 to 6 hours, skimming as necessary. Strain stock with strainer lined with cheesecloth.
7. Cool stock and refrigerate or freeze it.

Vegetable stock

Yield: 1 gallon

Ingredients

• 2 fluid ounces vegetable oil
• 2 pounds mirepoix, small dice (16 ounces onion, 8 ounces carrot, 8 ounces celery)
• 1/2 pounds leeks, white and green parts, chopped
• 4 garlic cloves, chopped
• 4 ounces fennel, small dice
• 2 ounces turnip, diced
• 2 ounces tomato, diced
• 1 cup white wine
• 7.5 pounds chicken bones, rinsed and cut into 3 to 4-inch pieces
• 1.5 gallons cold water
• 1 Sachet d’epices (1 bay leaf, 1/2 teaspoon dried thyme, 1/2 teaspoon crushed peppercorns, 8 parsley stems)

Equipment needed:

• Large stockpot
• Ladle
• Strainer
• Cheesecloth

Directions

1. Heat oil in large stockpot. Add mirepoix, leek, garlic, fennel, turnip and tomato, and sweat for 10 minutes.
2. Add wine, water and sachet. Bring to a boil, reduce to a simmer, and cook for 45 minutes, skimming stock if necessary.
3. Strain stock with strainer lined with cheesecloth. Cool stock and refrigerate or freeze it.

Fish stock

Yield: 1 gallon

Ingredients

• 2 fluid ounces clarified butter
• 1 pound mirepoix, small dice (8 ounces onion, 4 ounces carrot, 4 ounces celery)
• 8 ounces mushrooms, sliced
• 10 pounds fish bones or crustacean shells
• 5 quarts water
• 1 Sachet d’epices (2 bay leaves, 1/2 teaspoon dried thyme, 1/4 teaspoon crushed peppercorns, 4 parsley stems)

Equipment needed:

• Large stockpot
• Ladle
• Strainer
• Cheesecloth

Directions

1. Sweat mirepoix in butter in large stockpot until soft and translucent, about 2 minutes.
2. Add mushrooms, fish bones, and water to stockpot. Bring to a boil, reduce to a simmer, and cook for 45 minutes, skimming stock if necessary.
3. Strain stock with strainer lined with cheesecloth. Cool stock and refrigerate or freeze it.

Classic Avgolemono Soup (Greek lemon, rice and chicken soup)

Avgolemono (pronounced avo-lem-on-o) is a class Greek soup recipe. The word avgolemono means egg-lemon. It doesn’t have a lot of ingredients, in fact, the recipe my yiayia gave me has just 5 ingredients. But don’t let that fool you because the soup is anything but basic.

It is rich and silky smooth and probably unlike anything you’ve ever tasted. It’s the perfect soup when you’re feeling under the weather. The lemon juice soothes sore throats, and the rice can help calm stomach troubles.

The soup appears to be creamy, but the thick consistency actually comes from eggs. Eggs act as a thickening agent in many recipes. But as you already know, raw eggs become scrambled eggs when you heat them, and we don’t want that in this soup (egg drop soup is a different story).

So we must use a special technique called tempering.

Tempering eggs is the process of slowly raising the heat of the eggs to avoid scrambling them. You do this by adding a small amount of hot broth into the egg mixture while vigorously whisking. The process is repeated several times before dumping all of it into the broth.

Staying on the topic of eggs, there seems to be a lot of variance between whether to use only egg yolks or the entire egg.

After much experimentation, I’ve determined this to be the best method:

1. Separate the egg yolks from the egg whites while the eggs are still cold and before you do anything else! It’s easier to separate yolks from whites while eggs are cold, BUT you want the eggs to warm to room temperature before tempering them. That’s why you should do it first!

2. Whisk the egg whites vigorously before adding the yolks and lemon juice. You want the egg whites almost at soft peak stage. This will help you produce the volume you need to thicken the soup and prevent the egg whites from separating. Once you add the yolks and lemon juice, stir to combine but don't overmix.

Avgolemono soup (Greek lemon and rice soup)
Yield: Serves 8 people
Ingredients

• 4 eggs
• 1/2 cup lemon juice
• 2 Tablespoons extra-virgin olive oil
• 1 pound boneless, skinless chicken breast
• 1/2 white onion, diced
• 4 cloves garlic, minced
• 4 cups chicken stock
• 1 cup uncooked long-grain white rice
• 1 teaspoon salt
• 1/2 teaspoon pepper
• Parsley for garnish, if desired

Directions

1. Separate the egg yolks from the whites. Make sure the egg whites are in a large bowl. The egg yolks can be in a smaller bowl.
2. Add the lemon juice to the egg yolks but don't mix. Set aside.
3. Drizzle olive oil in bottom of pot at least 3 quarts in size and warm to medium heat.
4. Brown chicken in pot, about 5 minutes per side. Transfer chicken to plate and shred. It should be cooked at this point. If it's a tiny bit pink don’t worry because it will finish cooking in the stock with the rice.
5. Add onion to pot and cook until tender about 2 minutes. Add garlic and cook for 1 minute.
6. Deglaze pot with a couple of tablespoons of stock. Add the rest of the stock, rice, salt, pepper, and shredded chicken. 
7. Bring stock to boil and let simmer for about 15 to 18 minutes, or until the rice is tender.
8. Once rice is cooked, turn heat to low.
9. Going back to your eggs, vigorously whisk egg whites until they’re thick and frothy, about 2 minutes. 
10. Add the yolks and lemon juice to the egg whites and whisk slowly until just combined. Don’t whisk too much or you’ll lose the frothiness!
11. While whisking, slowly add 1 cup of hot soup from pot to bowl with eggs and lemon juice. Repeat with several cups of soup, all while still whisking. 
12. Once you’ve finished tempering the soup, add it back to the pot, remove from heat, and stir.
13. Serve with fresh parsley!