Spicy Black Eyed Pea Soup (Vegan)

by joycevandenbergporterJanuary 30, 2017

You have heard that ‘Necessity is the mother of invention’. Well, this yummy soup was a brainchild of a recent severe rainstorm, on a day we lost power for 4 or 5 hours due to heavy rain and high winds. Our lights came back on around 6:30pm so I went around blowing out candles and then had to come up with something for dinner, now that I had no excuse not to cook. I found a bag of frozen black eyed peas and a few veggies in my refrigerator. Threw in a few canned items from my pantry and I ended up with a big pot of some pretty tasty hot soup. I didn’t take any photos because I didn’t think those humble ingredients would amount to much. Boy was I wrong! The fire roasted tomatoes and peppers combined with cumin and enriched with a splash of Worcestershire sauce (or Bragg’s Liquid Aminos) add a savory and slightly spicy backdrop for the veggies. Luckily for my family, I had to make it again just to take photos – such a hardship…

Black eyed peas are not peas (which are actually seeds in a pod). They are legumes (beans) and the seed we eat is called a pulse. There you go, that was the vocabulary lesson for the day. Black Eyed Peas are a good source of protein (at 6.7 grams per half cup), fiber and a host of vitamins and minerals, including iron, zinc, potassium, Vitamin A and Folate. They are also low in fat and have zero cholesterol, making them an ideal food. They also have a mild flavor and firm texture which makes them a popular choice in soups and stews.

Frozen black eyed peas are just fresh peas that have been frozen with no additives, so they are my preference if you can find them. Occasionally, I am lucky enough to find them fresh in the produce section and consider it a great find. For those that live in areas where you can’t get good fresh produce year around, I recommend stocking your freezer with fresh frozen beans, dark leafy greens and pre-cut veggies. You won’t regret it, especially on nights where you are searching the kitchen for dinner ideas. Add whatever veggies you have on hand. I used kale, zucchini, carrots and celery.

TIPS: If you are using canned black eyed peas, drain and rinse them before adding them to the soup. Just in case you’re wondering about that slimy liquid with them in the can, it is mostly water and salt and/or calcium chloride (both of which are preservatives ) along with natural starch given off by the beans. Some recipes call for the starchy liquid to thicken dishes but I usually rinse because I don’t care for the texture or the flavor which is sometimes metallic from being in the can. Those watching sodium in their diets will also benefit from rinsing the extra salt from the beans.

If you are using dried beans, I would recommend soaking one and a half cups of them overnight in cold water. Drain and follow the recipe but increase cooking time to about an hour, or until beans are soft.

SPICY BLACK EYED PEA SOUP

32 oz bag frozen black eyed peas (or 2 14 oz cans)
1 Tbsn olive oil
1 medium onion, chopped
1 large carrot, scrubbed and chopped
1 large stalk celery, trimmed and chopped
8 cups vegetable broth
1 16 oz can fire roasted chopped tomatoes
1-2 4 oz can fire roasted green peppers
1-2 tsp cumin
1/8 tsp cayenne pepper (optional)
1-2 tsp Worcestershire sauce, soy sauce or liquid aminos (GF)
1 small zucchini, chopped
1 cup lacinato kale, stems removed and thinly sliced

Saute onion, carrots and celery in olive oil until softened (about 5 minutes)

Pour in vegetable broth and add all remaining ingredients, except zucchini and kale. I recommend adding 1 can of peppers, 1 teaspoon cumin and 1 teaspoon of your chosen sauce to begin. Simmer about 30 minutes. Add more broth or water, if necessary.

Taste broth and add cumin, soy sauce, cayenne pepper, salt and pepper to taste. If you want more zing, add another can of fire roasted peppers. Stir in zucchini and kale and cook another 5 minutes.

Serve with crusty bread or a fresh green salad.

Spicy Black Eyed Pea Soup

Servings: 6
Time: 45 minutes
Difficulty: easy
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32 oz bag frozen black eyed peas (or 2 14 oz cans)
1 Tbsn olive oil
1 medium onion, chopped
1 large carrot, scrubbed and chopped
1 large stalk celery, trimmed and chopped
8 cups vegetable broth
1 16 oz can fire roasted chopped tomatoes
1-2 4 oz can fire roasted green peppers
1-2 tsp cumin
1/8 tsp cayenne pepper (optional)
1-2 tsp Worcestershire sauce, soy sauce or liquid aminos (GF)
1 small zucchini, chopped
1 cup lacinato kale, stems removed and thinly sliced

Saute onion, carrots and celery in olive oil until softened (about 5 minutes)
Pour in vegetable broth and add all remaining ingredients, except zucchini and kale. I recommend adding 1 can of peppers, 1 teaspoon cumin and 1 teaspoon of your chosen sauce to begin. Simmer about 30 minutes. Add more broth or water, if necessary
Taste broth and add cumin, cayenne pepper, soy sauce, salt and pepper to taste. If you want more zing, add another can of fire roasted peppers. Stir in zucchini and kale and cook another 5 minutes.

Crab Bisque with Sherry

by joycevandenbergporterOctober 5, 2016

Recipes are back – and this bowl of velvety goodness is ready in less than 30 minutes!! You may have noticed that I had gone radio silent, but since mid summer I’ve been in Techno-Hell. I knew I was in trouble in July when I heard my cell phone buzzing and read the message “DELETING”… Six days later, my computer was hacked and I lost several blog posts which were in progress, including homemade tomato sauce, pickles and making cauliflower breadsticks among others. ( I had just spent three weeks picking everything in my garden and having fun with my canner.)

Then my cell phone provider forced an update which torched my new phone and the two subsequent phone(s) wiped themselves clean three times; no photos, no contacts and no apps, just empty phones. As a result, Goodmotherdiet has been on a sort of forced ‘vacation’ while I worked on rebuilding my contacts and recreating some of the lost recipes. More soon…

I created this recipe for Crab Bisque this summer while I was in Maine. (Yes, it was one that was deleted) My friend, Kerry, opened a bottle of chardonnay that had caramelized and she asked me to come up with a recipe to use it up. I thought the ‘aged’ wine tasted quite a bit like sherry, so I developed this recipe for Crab Bisque with Sherry, but this might be a good time to use a wine you have that has gone over the top. (Just taste it first). I also had the further restriction that my husband dislikes food made with heavy cream, so I used a combination of coconut milk and fish stock with surprisingly good results. As a bonus, coconut milk is highly nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow’s milk, coconut milk is lactose free and dairy free which is a great alternative. Best of all, this recipe is ready in less than 30 minutes but only gets better as it sits and the flavors meld. It’s also good the next day if you are lucky enough to have leftovers.

Tips: Bisques are known for their rich, creamy and smooth texture, so I pureed the shallots in my food processor before sauteeing. If you prefer a chunkier soup, skip this step and mince or chop the shallots with a sharp knife. Fresh crabmeat is always wonderful, however, if you can’t find it frozen or refrigerated lump crabmeat is a decent option for soup and it is much easier than cracking and deshelling fresh crab.

Old Bay is a ubiquitous seasoning, especially in the South. It is readily available in most supermarkets, however, if you don’t have it in your pantry, try substituting celery salt, red and black pepper and paprika.

CRAB BISQUE WITH SHERRY

3 Tbsn butter or vegan butter
3 large shallots, minced
3 Tbsn flour or potato starch (optional thickener)
4 cups fish, clam or veggie stock (2 cans)
2 cans regular coconut milk
1 tsp Old Bay spice
1 lb. fresh or frozen lump crabmeat
1⁄2 cup dry sherry (plus more for drizzling)
parsley (for garnish)

Puree shallots until fine (for a smooth soup)

In a large soup pot over medium heat, melt the butter and saute the shallots until translucent, 2 to 3 minutes.

Stir in flour until smooth but don’t let it burn

Pour in the stock, coconut milk and Old Bay seasoning and bring to a simmer.

Reduce the heat to low and stir in the crabmeat and the sherry. Cook until heated through, about 5 minutes. (Don’t let it boil) Taste and add salt and pepper to taste.

Ladle the soup into bowls and garnish with a sprinkle of Old Bay, parsley and a drizzle of sherry . Serve immediately.

Crab Bisque with Sherry

Servings: 4-6
Time: 20 minutes
Difficulty: easy
Print

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3 Tbsn butter or vegan butter
3 large shallots, minced
3 Tbsn flour or potato starch (optional)
5 cups fish, clam or veggie stock
2 cans regular coconut milk
1 tsp Old Bay spice
1 lb. fresh or frozen lump crabmeat
1⁄2 cup dry sherry (plus more for drizzling)
parsley (for garnish)

Puree shallots until fine (for a smooth soup)
In a large soup pot over medium heat, melt the butter and saute the shallots until translucent, 2 to 3 minutes.
Stir in flour until smooth but don’t let it burn
Pour in the stock, coconut milk and Old Bay seasoning and bring to a simmer.
Reduce the heat to low and stir in the crabmeat and the sherry. Cook until heated through, about 5 minutes. (Don’t let it boil)
Taste and add salt and pepper to taste.
Ladle the soup into bowls and garnish with a sprinkle of Old Bay, parsley and a drizzle of sherry . Serve immediately.

Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

by joycevandenbergporterNovember 11, 2015

Happiness is…hot soup on a cold day.

On Monday I shared 25 things to make with sweet potatoes since I had just been gifted a big back of them…So which of the recipes did I decide to make? Soup! Curried Carrot, Sweet Potato and Ginger Soup to be specific. It finally rained more than a few drops here in Northern California and when its cold and wet outside, soup is the ultimate comfort food since it warms you up from the inside out. I love this flavorful gingery soup, made creamy from the sweet potatoes and not from adding cream or butter. At only 144 calories per serving (1 1/4 cups), this is a low calorie, zero cholesterol meal with a high nutrient payoff; 4.1 grams protein, 3.9 grams fiber, with loads of vitamins, including Vitamin C to help fight winter colds, plus iron and calcium.

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Photo Credit: http://www.slideshare.net/mollyblakemore9

This week we are eating orange on the rainbow. So what does orange do for us?

“Most yellow and orange food is packed with carotenoids, which give them their vibrant colour. Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers.

However, these findings haven’t always been shown with supplements of beta-carotene, so it’s much better to boost intakes through eating foods which are naturally rich in beta-carotene such as carrots and sweet potatoes.” (Weightloss Resources)

TIPS: If I have really fresh, youngish carrots, I like to keep their peels on since so many of the nutrients are in or just under the peel and it’s a shame to cut them off. Just scrub them with a vegetable brush or sponge and rinse. They should be smooth and shiny. If you have older carrots, you may have to peel them because the skins can have a bitter flavor that is best removed.

CURRIED CARROT, SWEET POTATO AND GINGER SOUP

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

Peel and cube sweet potato into about 1/2 inch pieces.

Scrub carrots and slice or chop them into 1/2 inch pieces.

Peel ginger and grate about a tablespoon.

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.

Add potato, carrots, ginger, and curry; cook 2 minutes.

Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

Clean saucepan and pour soup back in and reheat.

Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Curried Carrot, Sweet Potato and Ginger Soup

Servings: 4-6
Time: 40 minutes
Difficulty: easy
Print

Peel and cube sweet potato into about 1/2 inch pieces.
Scrub carrots and slice or chop them into a/2 inch pieces.
Peel ginger and grate about a tablespoon.
Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
Add potato, carrots, ginger, and curry; cook 2 minutes.
Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.
Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
Clean saucepan and pour soup back in and reheat.
Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Wheatless Wednesday – Coconut Curry Butternut Squash Soup

by joycevandenbergporterJanuary 14, 2015

Craving rich and creamy but not the calories? Would you believe me if I told you that coconut milk is a good diet food? Coconut Milk has gotten a bad reputation for it’s high saturated fat content but that doesn’t mean it will make you gain weight. Research has shown that not having enough fat can make you fat. Crazy, right? The trick is to eat healthy fats like coconut milk and avocado. Fats help us feel satiated so we eat less and feel full longer. In addition, the fats in coconut milk and oil may actually increase our metabolism which increases our bodies’ use of calories. Coconut milk also provides nutrients that support our immune systems and heart health as well as giving us pretty hair and skin, and it tastes delicious too. Win-Win!

Nothing hits the spot on a chilly day like a piping hot bowl of creamy soup. This soup gets it’s creaminess from coconut milk (you knew that was coming), which also adds a subtle but delicious flavor when combined with roasted butternut squash, ginger and red curry paste. I also love using winter squash because each is hiding a little treasure trove inside, their seed stache. Pumpkin seeds get all of the attention, but they aren’t the only squash seeds that can be roasted. Other winter squash seeds like butternut, squash or spaghetti squash can also be roasted. So next time you’re roasting squash, roast the seeds as well and use them as a garnish or as a tasty and nutritious little snack. I roasted mine with olive oil, chili powder, cumin, curry, cayenne pepper and salt but you can use any spices you enjoy. You’ll be addicted!

I also dry toasted unsweetened shredded coconut until it was golden and aromatic to use as a second topping. All I can say is, Wow! I have to admit to going back for more…

TIPS: I think roasting the squash in the skin gives it a richer flavor and it is much easier than peeling it since the skin is so tough, however, if you are pressed for time, you can peel the squash, cut it into chunks (or even buy it from the store pre-cut into cubes which is not a crime) and add it to the onion, garlic mixture along with the vegetable broth. Then follow the recipe from there. You will notice that my CSA squash is the size of a three month old baby! Normally I can fit both halves in the same pan but this behemoth squash required two pans. Don’t skip the step of roasting the seeds. You won’t be disappointed! In fact, you’ll wish there were more…

COCONUT CURRY BUTTERNUT SQUASH SOUP

1 large butternut squash
1 tbsp olive oil
1/2 onion, minced
1 Tbsn freshly grated ginger
2 cloves garlic
1 Tbsn Red Curry paste (or curry powder)
4 cups vegetable broth
1 14 oz can unsweetened coconut milk
1 tsp salt (if needed)
1/2 cup unsweetened shredded coconut (optional)

Preheat over to 400°F. Cut the squash in half lengthwise and remove the seeds. Brush the cut sides of the squash with oil and place cut side down on a baking sheet. Roast for 45 minutes to 1 hour or until very tender. The squash should have a creamy texture. Once the squash has cooled enough to handle, scoop the flesh out of the peel using a spoon.

While the squash is cooking toast the coconut in a small pan over medium high heat, stirring constantly until golden brown, 3-5 minutes. Put in a small serving dish and let cool.

Pick through seeds, if using, and remove any stringy bits. Rinse and dry with paper towels. Let air dry in a single layer on a baking dish. Once the squash has finished cooking, lower the oven to 300 and roast seeds by following the directions below.

In a large stockpot, heat the oil over medium heat. Add the onion, ginger and garlic and sauté until softened, about 5 minutes. Add the curry paste and cook until aromatic.

Stir in the vegetable broth, coconut milk and squash. Simmer for 15 or 20 minutes. Check seasoning and add salt if necessary.

Puree soup with a hand mixer or in a food processor until silky smooth. You may have to do it in batches.

Serve garnished with toasted coconut and roasted squash seeds.

Coconut Curry Butternut Squash Soup

Servings: 8
Time: 90 minutes
Difficulty: medium
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1 large butternut squash
1 tbsp olive oil
1/2 onion, minced
1 Tbsn freshly grated ginger
2 cloves garlic
1 Tbsn Thai Red Curry paste, more if you like it hotter
4 cups vegetable broth
1 14 oz can unsweetened coconut milk
1 tsp salt (if needed)
1/2 cup unsweetened shredded coconut (optional)

Preheat over to 400°F. Cut the squash in half lengthwise and remove the seeds. Brush the cut sides of the squash with oil and place cut side down on a baking sheet. Roast for 45 minutes to 1 hour or until very tender. The squash should have a creamy texture. Once the squash has cooled enough to handle, scoop the flesh out of the peel using a spoon.
While the squash is cooking toast the coconut in a small pan over medium high heat, stirring constantly until golden brown, 3-5 minutes. Put in a small serving dish and let cool.
Pick through seeds, if using, and remove any stringy bits. Rinse and dry with paper towels. Let air dry in a single layer on a baking dish. Once the squash has finished cooking, lower the oven to 300 and roast seeds by following the directions below.
In a large stockpot, heat the oil over medium heat. Add the onion, ginger and garlic and sauté until softened, about 5 minutes. Add the curry paste and cook until aromatic.
Stir in the vegetable broth, coconut milk and squash. Simmer for 15 or 20 minutes. Check seasoning and add salt if necessary.
Puree soup with a hand mixer or in a food processor until silky smooth. You may have to do it in batches.
Serve garnished with toasted coconut and roasted squash seeds.

Roasted Winter Squash Seeds

Servings: 1 cup
Time: 30 minutes
Difficulty: easy
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1 cup raw squash seeds
1 Tbsn oil (olive, coconut or avocado)
1 tsp salt
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp curry powder
1/4 tsp cayenne pepper (optional)

Separate the seeds from the pulp, place in a colander and rinse thoroughly. Spread them out in an even layer to air dry. Seeds roast better when they are completely dry.
Preheat oven to 300 degrees. Drizzle seeds with oil and sprinkle with spices. Toss to combine and spread in a single layer on a glass baking dish or a cookie sheet lined with aluminum foil. Bake, stirring occasionally, for 15-20 minutes or until seeds are golden brown. If seeds aren’t browning, increase oven temperature to 325 or 350 degrees but check every few minutes.

Meatless Monday – Butternut Squash Soup & Polenta Towers

by joycevandenbergporterDecember 16, 2013

Butternut Squash Soup & Polenta Towers

Although the sun is shining in Northern California this mid-December, it has been deceptively chilly outside, especially once the sun goes down. With temperatures below normal this past week, and another “Spare the Air Day” (an Only in Marin phenomenon, I believe, where we are not allowed to burn wood or use pellet stoves), the best way I can think of to make my house feel warm and cozy is to have a big pot of hot soup bubbling away on the stove. It won’t necessarily warm up your house like a good, old fashioned fire, but it will help your kitchen feel homey and welcoming, and smell divine. I remember my friend, Kim, once telling me that when she wanted her family to think she cooked all day, she would throw onions and garlic in a saute pan for a few minutes. She was very smart and I’m sure her family loved coming home to the wonderful smells coming from her kitchen. You can also greet your holiday guests with hot apple cider (apple cider with cinnamon sticks and cloves) which makes your home smell like Christmas.

Butternut squash soup is my standard this time of year. It’s flavorful and low fat, as are most of my dishes, since I use vegetable or chicken broth instead of the cream or cream cheese called for in many recipes. Roasting the squash first, makes it very easy to peel and retains more vitamins than peeling and boiling. The recipe calls for fresh ginger which must be minced very finely. An alternative would be to add a 1 inch peeled chunk of ginger to the soup after it has been pureed and then remove before serving. Another good short cut would be to use a teaspoon of ginger paste. This soup is especially delicious served piping hot with a dollop of cold sour cream or non-fat yogurt (My favorite is local, Straus Family European Style yogurt, made here in Marin County) and topped with toasted pumpkin seeds.

The Polenta Tower is an easy dish to make and fun to serve. It also works great on a buffet or as a fancy dish to bring to a potluck, although it works better to omit the marinara sauce. I am a big believer that cooking should be as easy as possible and will take shortcuts when available. For some recipes I would make my own polenta from scratch but not for this dish. The Food Merchants Brand, pre-cooked polenta in the tube, is perfect for this recipe. It is organic, (non-GMO), fat free, wheat free and gluten free. Best of all, it’s already in the perfect shape. There may be other brands that are just as good but this is what is in my refrigerator. The vegetables in this recipe can be altered for what is in season or what you already have. Vegetables that can be sliced into rounds work the best. Be creative and have fun with your food! Vegans should omit the mozzarella and sour cream.

Butternut Squash Soup

1 butternut squash

1 large or 2 small leeks

1 medium onion, chopped

2 Tbsn olive oil or butter

1 tsp finely minced ginger, or to taste

6 cups vegetable broth

sour cream or non-fat yogurt (optional)

¼ cup pumpkin seeds or pepitas (optional)

Cut butternut squash in half lengthwise and scoop out the seeds. You can use a dry paper towel to get the last bits of pulp. Oil a glass baking dish and place squash in the dish cut side down. Cook at 375 degrees for about an hour, or until a fork easily pierces the thickest part of the squash. Let cool.
Cut the leeks lengthwise and wash thoroughly under running water, fanning the layers of the leek like a deck of cards to remove any grit hidden in between. Slice lengthwise and chop, using the white part only.
In a large stock pot, saute leek, onion and ginger in olive oil until soft.
Scoop out squash from the shell and add to the stock pot, breaking it up with a wooden spoon.
Add 2 cups of broth and stir, cooking for another 10 minutes. Let cool slightly.
Puree the squash mixture in a food processor or blender until smooth. You may have to do it in two batches. If your puree does not come out silky smooth or you can see bits of leek, you may want to cook it a bit longer and puree it again.
Return it to a clean stock pot and add the rest of the broth. Heat on medium to low heat another 10 to 20 minutes to let the flavors blend.
Toast the pumpkin seeds in a small, dry saute pan over medium heat for a couple of minutes until they are golden and lose their raw taste. Let cool.
Ladle soup into bowls and top with sour cream and toasted pumpkin seeds.

Polenta Towers

(Makes about 8 towers)

2 cups marinara sauce (Use your favorite or make your own, recipe below)

1 18 oz tube of cooked polenta

1 ball or 3-4 boccoccini fresh mozzarella (optional)

4 smaller portobella or crimini mushrooms,

1 japanese eggplant

1 zucchini

1-2 ripe tomatoes

1 small bunch fresh basil

2-3 Tbsn olive oil

Remove plastic from polenta, cut off curved ends and cut into ½ inch rounds.
Drain mozzarella and cut into ½ inch rounds
Wash and dry eggplant, zucchini and tomato and slice them into rounds as well. Cut stems from mushrooms even with the cap and sliced in half horizontally. If they are small, leave whole. Slice mozzarella.
Wash and dry about 6 large basil leaves and slice them into ribbons.
Heat 1 Tablespoon olive oil in a pan over medium to medium high heat and saute polenta until golden on both sides. Remove and set aside.
Add another tablespoon oil, a bit of chopped garlic and saute the eggplant and then the zucchini and mushrooms, adding more oil if necessary. (Note: If you have time, you can salt the eggplant slices and let sit for 10 minutes or so. Eggplant which has ‘sweated’ usually absorbs less oil.) Remove from and set aside.
To assemble the ‘towers’, ladle ½ cup marinara sauce onto the middle of a plate. Place a polenta circle on top of the sauce, then top with mozzarella, tomato, eggplant, mushroom and zucchini, depending on their size. I usually go from biggest on the bottom to smallest on the top.
Garnish with fresh basil.

Marinara Sauce

Makes 3 cups

1 28 oz can crushed tomatoes

2 Tbsn fresh basil, finely chopped

2 cloves garlic, minced

1 Tbsn olive oil

½ tsp salt

1 tsp balsamic vinegar

Heat olive oil in a saucepan and saute garlic for a few minutes. Add basil and crushed tomatoes and stir to combine.
Bring to a boil and add salt. Simmer about 45 minutes.
Before serving add balsamic vinegar and stir to combine