Starring an exceptionally flavoured broth featuring gut-friendly miso, this soup proves embracing the great outdoors can play beautifully on your palate without being fussy. If visiting the coast, look for fishermen bringing just-harvested shellfish to shore. Or bring them from home in a bowl covered with a damp paper towel and placed in a cold cooler. You could also use a combination of mussels, clams, and even oysters. Serve with chunks of crusty bread.
Gently tap mussels and clams with open shells against the countertop. Discard any that do not close their shells within a few minutes or that have cracked shells. To avoid serving gritty soup if using wild shellfish (farm-raised clams and mussels are usually cleaned and flushed of sand before they’re sold), submerge clams or mussels in bowl of cool water. Leave them to soak for at least 30 minutes.
While underwater, they will breathe and filter the water, which will begin to push out any sand or other ocean grit from inside their shells. Adding about 1/4 cup (60 mL) flour to the soaking liquid can help speed up the removal of sand or grit.
Lift shellfish from water and scrub shells to clean any grit from the outside surface. Remove beards from mussels using tweezers.
In large saucepan over medium heat on camp stove or in Dutch oven placed on grill grate set over a campfire, melt butter. Add shallots, garlic, and ginger; heat for 2 minutes, stirring often. Add black pepper and chili flakes, if using; heat for 30 seconds. Add wine and boil for 2 minutes. Add 3 cups (750 mL) water and bring to a boil. Add mussels or clams and return to a boil. Reduce heat to medium, cover, and cook until shellfish open, 4 to 6 minutes.
Remove mussels or clams from broth with tongs or slotted spoon and place in large bowl; let stand until cool enough to handle. (Discard any unopened mussels or clams.) Remove meat from shells; discard shells. (May also be served with shells.) Return any juices to pan.
In small bowl, combine miso with 1/4 cup (60 mL) of the broth; stir into smooth paste. Set aside.
Place potatoes in pan and simmer until tender, about 20 minutes. Whisk miso paste into simmering broth. Stir in spinach and heat just until lightly wilted. Stir in lemon juice.
Divide mussels or clams among 4 bowls. Ladle soup mixture over shellfish and garnish with green onions.
This recipe is part of the Outdoor Eats collection.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.