Soups are for Detoxing

New year, new you, right? Sure. It is now officially 2018 (mind blown) and a good time to lower the levels. It certainly sounds glamorous to complete a "cleanse". However, this presents a challenge when you live with PKU or another metabolic disorder. The risk of going into a catabolite state would be intensified if completing a traditional cleanse. If you would like to go this route, I would suggest straight amino acid blends or GMP products paired with very low phe fruit (but consult your dietitian first).

That would be too extreme for my liking so I might suggest lots of fruit, flavorful soups loaded with low pro veggies, and lots of hot tea. One of my girlfriends swears by hot lemon water with honey. Lucky for us, that has basically zero phe.

This brings me to my favorite low pro soups.

The Short Version:

Tom Yum Soup- delicious, flavorful, and spicy

This is an awesome quicky meal or snack as it is easily mixed with hot water for a burst of flavor. I was introduced to the Tom Yum paste by a friend who later gave birth to a little girl with a similar metabolic disorder. Ironic but thankfully she is an incredible cook (certainly makes things easier). Check the ingredients to ensure there is no shrimp in the paste. You can pick this up at any Asian food supply store and some grocery stores. The bottle says the proportion of water to paste.

Add any veggies or pasta you have on hand in the mix. This past week I had used mushrooms, peppers, and riced cauliflower. My favorite that I unfortunately, did not have on hand is cabbage (great source of calcium and very low in phe). For Pasta, the Aproten Anellini works well. The Anellini is great to cook right into soup dishes but note that it will thicken the broth. Soups are generally the only time I use that noodle shape (it sticks to the pot and is too complicated to cook on its own).

Best part of this meal? Delicious leftovers will make a low phe lunch for work.

The Long Version:

Pho (fuh)- flavorful and loaded with veggies

We were hunkered down yesterday for the "bomb cyclone" (what is that even?!) and 14 inches of snow was dumped on us. The winds were crazy, which dropped the temps below zero. This called for spicy and hot Pho. Bonus- low in phe, especially with a few modifications.

The biggest modification was using Aproten fettuccine rather than the rice noodles. Rice noodles are relatively low but I am still catching up from vacation (levels spiked from 1.4 to 12.8.. yikes). The fettuccine is more consistent with the wide egg noodles used in ramen but they are thin enough to soak up some flavor. I added a small cup of spaghetti squash for a few more nutrients and texture more similar to rice noodles. Of course, I also removed the bean sprouts. Cauliflower added a different texture to the soup. This dish is awesome because you can add whatever veggies appeal to you. It is also a good way to sneak in veggies for the kiddos.

Who else loves their zester?! Fresh lemon, ginger, and lime are key to any recipe. Using the store bought juice will not complement the dish. Unfortunately, this is one area you can't take a shortcut. I also added star anise for a little flavor. I would suggest trying the recipe first before adding because it is a unique taste. I did not have any hoisin sauce on hand so I subbed one tablespoon brown sugar and a tablespoon of soy sauce.

The toppings just make the dish. Who doesn't love a topping bar. This makes it a good recipe for guests. Make the vegan broth and then your guests can add shrimp or veggies depending on their palate.

Low Phe Version

• 64 ounces vegetable broth

• 6 green onions, thinly sliced

• 1 tablespoon fresh ginger, peeled and grated

• Salt to taste

• 1 1/2 tablespoon butter

• 6 ounces shiitake mushrooms, tough stems removed

• 1 1/2 tablespoon hoisin sauce

• 2 teaspoons sesame oil

• 14 ounces rice vermicelli, cooked according to package instructions (or low pro noodles of your choice)

• 2 cups cauliflower florets or any other veggies you would like

• 2 jalapeño peppers, thinly sliced (I subbed for diced pickled jalepeno peppers)

• Fresh cilantro, basil, lime wedges, hoisin sauce, and chili garlic sauce or sriracha for serving

1. In a large pot, combine the vegetable broth, green onion, grated ginger, and salt. Bring to a full boil, then reduce the heat and simmer for 15 minutes.

2. While the broth is cooking, melt the butter in a large skillet over medium heat. Add the mushrooms and cauliflower and sauté for about 6 minutes, or until tender, stirring frequently. Stir in the hoisin and sesame oil and cook until the sauce thickens and coats the mushrooms, about 1 minute more. Remove from heat.

3. Add the noodles and veggies to the the ginger broth.

4. Serve to bowls and add toppings; sliced jalapeños, fresh basil, and cilantro and serve with lime wedges, hoisin, and chili garlic sauce.

Pictured in the back: Instant Pot :-)

Family Friendly Modification

I was able to make a variation of this dish in my Instant Pot for Nick with added shrimp. This would not be my recommendation but I am attempting to learn the Instant Pot so I am sticking with basic recipes. I would suggest making the vegan broth and then both shrimp and veggies to add depending on the family member's needs. This would be the most simple option, rather than two separate dishes.

It seemed odd to me that were no veggies in this dish. I substituted rice noodles for spaghetti squash. He was pleased with this and it provided some veggies I felt the dish was lacking.

French Leek Soup in Instant Pot

More experimenting with the Instant Pot. This is a classic and very low in phe. It is a great side dish. I'm guessing you have guessed New Year's Resolution by now- cook with more mushrooms. They are a great veggie for vegans and have the hearty texture sometimes lacking in our diet.

1. Turn it to sauté mod. Add several T. of butter, throw in 1 thinly sliced leek (don't cut up all of the green part unless you like it. I buy nice long white leeks).

2. After a few minutes, add a few cups of of sliced mushrooms. I like a ton and different kinds of mushrooms-the more the better. I saute those for a few minutes with the leek, adding more butter if needed (always!).

3. Now throw in two cartons of vegetable broth and a good splash of white wine or golden sherry(for Mama). Add other seasonings to taste, but the leeks and mushrooms really carry the gentle deliciousness of the soup. Turn the Instant pot to the soup setting for eight to ten minutes, or slow cook for longer.

4. Then I add a pile of vegetables: sliced Brussel Sprouts, red chard leaves, and anything else you like. Turn the Instant Pot onto soup for just a few minutes.

Family modification:

-Add shredded chicken and serve over a bowl of pasta.

-Add sautéed Italian sausage, cooked rice and Parmesan cheese. It tastes a little like Italian wedding soup.

PKU Variation: Top with favorite low pro cheese and broil. When melted, similar to baked French onion soup.