January 6, 2009

Soups

Chicken Soup with Brown Rice
(makes about 6 servings)

5 cups low-sodium, low-fat chicken broth
3 carrots, peeled and cut into 1/4 inch pieces
1 stalk celery, cut into 1/4 inch pieces
1 sweet potato, peeled and cut into 1/4 inch pieces
1 teaspoon salt
2 cups cooked chicken, cut into BITZ size pieces
1 cup cooked brown rice

1. In 3-quart saucepan, combine carrots, celery, sweet potato, broth, and salt; heat to boiling over high heat.
2. Reduce heat and simmer until vegetables are tender, about 15 minutes.
3. Stir in chicken and rice; heat through.
   

1 small onion, finely chopped
1/2 red pepper, diced
2 tablespoons olive oil
3 tablespoons rice flour
14 ounces vegetable broth
1 1/2 cups unflavored soy or rice milk
1/2 cup mild salsa
8 ounces crab, chopped or shredded
1 cup corn
1 cup cooked brown or basmati rice
1/2 teaspoon black pepper

1. In a soup pot, sauté onion and pepper in olive oil until soft.
2. Stir in flour and cook for 1-2 minutes.
3. Add broth, milk, and salsa and bring to a boil, stirring frequently.
   
4. Reduce to medium heat and add crab, corn, rice, and pepper.
   
5. Cook an additional 5-7 minutes.
   
6. Serve hot.
   

1 1/2 cup of vegetable juice
6 plum tomatoes, peeled, seeded, and chopped
1/2 medium cucumber, seeded, and chopped
1/2 red pepper, chopped
1/2 green pepper, chopped
1 small red onion chopped
3 cloves garlic finely chopped
Juice of 1/2 lemon
1 teaspoon Worcestershire sauce
1 tablespoon olive oil
1 tablespoon fresh herbs, such as parsley and/or basil (optional)

1. In a large bowl, combine all ingredients except the fresh herbs.
2. Refrigerate for 6 to 8 hours.
3. Serve chilled, topped with chopped fresh herbs and salt and pepper to taste.
   

2 t olive oil
2 medium onions, chopped
3-4 garlic cloves, minced
1 large butternut squash, peeled and cubed
3-4 potatoes, peeled and cubed
3/4 C apple juice (make sure it's 100% juice, not sweetened)
3 1/4 C chicken or vegetable broth
1/2 C soy or rice milk
1 t ginger
3 t fresh parsley, chopped and divided

1. In a large soup pot, sauté onions and garlic in olive oil for 3-5 minutes.
2. Add squash, potatoes, juice, and broth and bring to a boil.
3. Reduce heat and simmer 40-45 minutes.
4. Mash a few pieces of squash and potatoes against side of pot to ensure they are soft.
5. Ladle half of the mixture into a food processor or blender and purée.
6. Add puréed mixture back into pot.
7. Add milk, ginger, and 2 teaspoons of parsley.
8. Simmer for 3-5 minutesTop with remaining teaspoon of parsley and serve warm.

2 pints of strawberries, sliced
2 t orange juice
1 C soy sour cream
1/2 t vanilla
1 C rice or soy milk
1/4 C honey
extra strawberries or mint leaves for garnish

1. Blend strawberries, orange juice, soy sour cream, vanilla, rice or soy milk, and honey in a blender until smooth.
2. Chill for one to four hours.
3. Garnish with mint leaves or sliced strawberries and serve.

Note: If you are highly acidic, you may want to use mango or papaya instead of strawberries.

1/4 C olive oil
1 large onion, diced
1 C pearl barley
2 carrots, diced
2 1/2 C sliced mushrooms
6 C chicken or vegetable broth
2 bay leaves
pepper to taste

Heat olive oil and sauté onion until transparent. Add barley and cook for 3 minutes. Add remaining ingredients and bring to a boil. Lower heat, cover, and simmer for 1 to 1 1/2 hours. Remove bay leaves before serving.

Vegetable Lentil Soup
Serves 4 to 6

The onions and mushrooms combined in this soup will give your immune system a boost.

3 tomatoes, diced
1/2 C lentils
1/2 onion, chopped
1 turnip, chopped
1/2 leek, chopped
1/2 C peas
2 carrots, chopped
8 mushrooms, sliced
1/2 T fennel
1 bay leaf
1 1/2 quarts water
1/2 t salt substitute
1/4 bunch parsley, chopped

Wash lentils. Place all ingredients except parsley in a pot. Bring to a boil, then turn heat to low. Cook for 2 hours. Pour the soup into individual bowls. Garnish with chopped parsley.