I have been doing a lot of strange things lately. Maybe the most shocking is that I ate a piece of quiche over the Easter holidays. I am the all time egg hater; gagging, watering eyes, etc. It just looked so damned good. Plus I have always felt deprived of all these seemingly delicious egg dishes. I went for it, and it was well worth the risk. It must be noted that this quiche was loaded with Swiss cheese and bacon. Great flavor maskers, there was only one bite that was a little dicey. I powered through. It was the most egg I have eaten in a sitting. Ever. To be clear, my adventuresome egg tasting hasn’t progressed any further.
I have also had an overwhelming urge to garden, or at least make the yard look better. I tried a veggie garden a few years ago, didn’t love the process. I am in full agreement with my mother in law when she confirmed that she was perfectly happy to buy from local farmers and leave the work and expertise to them. This year I have planted a few flowers, some succulents and have been tending to the perennials that we semi-neglected last year. I have also better equipped myself to tend to things, better garden gloves, a watering can, tools and a little fertilizer. The boys are both at a great age to be outside and be really interested in the garden (usually worm and bug hunting). Fingers crossed. I will keep you posted.
I also spray painted, yes me the not crafty person. I picked up a weather wicker garden stool a few years ago at a garage sale. It has been in our back yard for the past few summers, but was starting to look tired. My first thought was white. I quickly tossed that idea out and decided yellow. Way more fun. The process was pretty fast and easy. My kind of project. The only downside was after priming and spraying two coats I had some pretty serious trigger finger (who knew your pointer finger could be out of shape). It now sits happily on our front porch, providing some much needed colour. Adding some colour to our house was one of my New Year's resolutions....so getting there.
I don’t know who I am anymore. Oh no wait…I am sharing a soup recipe. Sneaking in one more before full blast spring weather. Old me is back. Spinach, Bean and Pasta Soup, once again this is from the Spilling the Beans cookbook.
Canola or olive oil
1-2 turkey or chicken Italian sausage (optional)
1 onion, chopped
3 garlic cloves, crushed
2 cups water
1 cup dry whole wheat pasta
14 oz can tomato sauce or diced tomatoes
3 cups chicken or veggie stock
1 tsp dried oregano or basil
Salt and pepper to taste
3-4 handfuls of spinach, torn or chopped
19 oz can of red or white kidney beans, rinsed and drained
Freshly grated parmesan for serving
In a large sauce pan over medium heat, drizzle in oil and sauté the sausage. Break up with a spoon and cook until no longer pink. Add onion and garlic and cook for 2-3 minutes, until soft.
Add water, pasta, tomato sauce, stock, oregano and salt and pepper. Bring to a boil, reduce heat and simmer for about 15 minutes (until pasta is tender). Add the spinach and beans and cook for another 3 minutes. Top with parmesan cheese.
I loved how fast this soup came together. I also had everything on hand. I used navy beans because that’s what I had. The kids liked it because there was pasta in it, all the good stuff comes along with the noodles. One more soup day left I am sure…..
Anyone else been doing strange things? Maybe it is spring, a time of new starts.
Braden and I are both officially back to work. Braden's paternity leave is over. He was an amazing stay at home Dad. I am pretty sure he was better at it than I was. Maybe not better, but he enjoyed it more. I kept asking about breakdowns, tough days, challenges. All greeted with a blank stare. I was always sure the kids would be well taken care of, but thought the house would be in total disarray. Nope. This guy can cook dinner, fold laundry and coordinate play school drop offs and naps. The kids might of eaten more hotdogs and Kraft Dinner than I would have liked, but all survived. I am so grateful the boys and Braden got to spend this time together and feel so lucky to have such an incredible husband.
Up until now we have needed very little outside child care. My work has become more regular and with Braden back to work we need care three days a week. We have had so many discussions around what is best for the boys and best for us. Tough decisions to make. In the end we have chosen to go with a live out nanny. I like the idea of the boys being in their own space. I love the idea of not rushing them out the door in the morning. It also allows us to keep one vehicle. Braden can continue to ride his bike to work (Mr. Active) and I can take the trusty Versa.
I sort of forgot that we would be getting home at 5:00 and that we are all used to eating dinner at 5:30. I have been doing more meal planning, making double batches to freeze and making an extra meal in the slow cooker on the weekend to have later in the week. So far, so good. This recipe was a weekend slow cooker. It is kind of a combination of a few recipes. I have been calling it Butternut Squash Red Lentil Quinoa Curried Stew. Kind of long winded.
1 tsp olive oil
1 onion, chopped
3 garlic cloves, minced
1 tbsp curry paste or powder (or more to taste) I used this.
4 cups low-sodium chicken or veggie stock
1 cup red lentils
1/2 cup quinoa
1 butternut squash peeled and chopped into 1/2 inch cubes
2-3 cups greens of your choice (I used spinach)
Fresh grated ginger, to taste (optional)
Salt & black pepper, to taste
Rinse lentils; set aside. Heat olive oil in a large saucepan over medium heat. Add onion, garlic, and ginger; cook until translucent, about 4 minutes. Transfer to slow cooker. Add squash, stock, lentils, quinoa and curry paste. Cook on high for 4-6 hrs or low for 7-8 hrs. Add greens and stir until wilted. Add salt and pepper to taste. Serve hot. Adapted from here.
This was so good. I loved all the flavours. We had enough for two dinners (one eaten the next day and one in the freezer) as well as a few single serve portions in the freezer for quick lunches. The boys liked it too. Everything sort of melts together so no weird textures.
I have to mention that it is Sawyer's first birthday today. My sweet, sweet baby is one. Everything with baby number two flies by. He has a tooth, he is sitting up, eating, walking, yelling, dancing, feeding himself, sleeping through the night (that one was hard earned this time around). I sniffed, savoured, photographed, videoed, stared, loved but nothing slowed it down. We have come so far, yet I know we are still so close to the start. Happy Birthday sweet boy....
I feel like I have been gone forever. There has been a lot going on since my last post. Of course there has been Christmas and New Years. Happy 2013! Spending Christmas with a 2 and 3/4 year old was magic. Kids bring back so much excitiment and pure joy. Sawyer was more than happy to bask in the choas of wrapping paper and boxes and enjoy the orange in his stocking.
I have become a resolution person in the last few years. Not typical resolutions or world changing things, more daily life things. My last three years' resolutions have been:
2013's hasn't come to me yet. I will keep you posted.
The other big change is that I am back at work and Braden is on paternity leave for 8 weeks. Daddy daycare. I feel so lucky that my boys get to spend this time with their Dad. It also gives us a look into each other's worlds. Working full time I miss the little moments of the boys' day. Hugs and kisses before naps, laughing over lunch and impromptu art sessions. Braden, being home full time, is realizing it is amazing to spend time with your children but there are challenges that go with it. When to shower, how to fit in physical activity and why are there so many socks missing after laundry? I think he is doing an amazing job. Hudson looked at me the other day and said "Mommy go to work now, and Daddy stays home. It's fun". I think that is the vote that counts.
Around this time of year I am pretty done with all the rich food, desserts, chocolates, and drinks. I need a break. I started flipping through my Spilling the Beans cookbook while drooling. My mother-in-law gave me this cookbook last year for Christmas and I love it. It has so many inspired ways to use beans, my favorite high fiber, low cost, high protein food. I eventually decided on Curried Sweet Potato, Carrot and Red Lentil Soup.
2 Tbps canola oil
1 onion, chopped
1-2 garlic cloves, crushed
1 Tbsp grated ginger (I opted for none)
1/2 cup dry red lentils
1 medium sweet potato, peeled and cut into chunks
2 carrots, peeled and chopped
2 tsp curry paste or powder
4 cups low sodium chicken or veggie stock
salt to taste
plain low fat Greek yogurt for serving
In a large saucepan heat oil over med-high heat. Saute onion, garlic and ginger for about 5 minutes. Add lentils, sweet potato, carrot, curry paste, stock, and salt along with a cup of water. Bring to a boil, turn heat down, cover, and simmer for 30 minutes until the vegetables are tender.
Use an imersion blender to puree. Serve with a dollup of sour cream or Greek yogurt.
This is just what I needed. The whole family loved it. I used an orange curry paste that is pretty mild. You may have to adjust the curry powder or paste based on your desired level of spice. I love using lentils because they cook up pretty fast compared to other dried beans, making this an easy weeknight soup.
So holiday food gone as well as all the Christmas decorations. Our house looks a little bare and drab. Maybe 2013 resolution will be adding more colour...to my house and my wardrobe. Grey is always calling to me though. I will keep you posted.
There is a looming crisis in my life. I am pretty sure my favorite mascara is about to be discontinued. Supplies have been dwindling all over town. Some of you are probably rolling your eyes and making lists of real crises in your head. For me, right now, this is kind of a big deal. I love mascara. The more I can load on the better. I am all about lots of coats, lots. I am sure one day I will look like Tammy Faye Baker. Because I only have boys some poor soul will have to break that news to me. The perfect red lip....no thanks. Dark, luscious lashes...yes please.
I am a drug store brand person. As mush as I love mascara I refuse to pay over $10 a tube. After much deliberation in the make up section I think I may have found a suitable replacement. It took me longer to decide on a mascara than it did for me to know I wanted to buy our house...no joke. So I think I am good. For the record I have switched from Maybelline Define-A-Lash to L'Oreal Voluminous.
Now that that is out in the world let's move onto food. We are getting into full on fall weather now. So as you know, to me, that means soup. I had an assortment of tomatoes around that needed to be used. Before this I had never made tomato soup. I was sure it must be 100% better than the canned stuff.
6 medium tomatoes
3 tablespoons olive oil
2 garlic cloves, minced
1 chopped onion
1 (28-ounce) can diced tomatoes
4 cups low sodium chicken broth (or veggie stock)
1/2 teaspoon thyme
1 cup milk (I used 3.25% milk)
Heat the oven to 400°. Cut tomatoes in half and remove core. Place cut side down on a glass baking dish. Drizzle with 2 tablespoons of the olive oil. I used a brush to coat all the halves. Roast the tomatoes until they are shriveled with brown spots, about 35 to 45 minutes.
In a large pot, heat the remaining tablespoon of oil over medium heat. Add the garlic and onion and sauté until softened, about 6 minutes. Add the canned tomatoes with their juice, the broth, the thyme, and the roasted tomatoes, including any liquid on the baking sheet. Bring the mixture to a boil, then reduce the heat and simmer, partially covered, for 40 minutes.
Using an immersion blender or blender, puree the soup until it's smooth. Return it to the pot and stir in the milk. Without letting the soup boil, warm it over medium heat, stirring often, until steaming. Add salt and pepper, if necessary. Adapted from here.
Roasting the tomatoes requires extra time, but is well worth it. It's a great way to use up less than perfect tomatoes because roasting intensifies the flavor. You can easily pull the skin off after they are roasted. I choose not to because I wanted all the extra flavour. There were no bits of skin after I puréed it.
We all loved it. Even my husband who isn't really a tomato person (so weird?). The original recipe suggests serving it with grilled cheese croutons. Sounded fun but I am not down with soggy bread. So we had cheese toast and a salad instead. I also sprinkled a little cheese on top.
Also a great way to get your lycopene. A powerful antioxidant found in very high concentrations in cooked tomatoes. So eat up and enjoy!
I had a wonderful weekend. In honour of my little brother's birthday (not so little and turing 31) my whole family went to the Salt Spring Island Ales beer pairing at Dolphins Resort's Angler's Dining Room. To really do it up right we rented a room to accommodate us all plus my Granny and her husband to watch the boys while we were pairing the delicious beer with the perfectly complimentary food.
Well Granny got the flu and was unable to make it. It was decided my mom would watch the boys and we would ferry food/drink over to the cabin. Not ideal, but workable. When Carmen (the manager of the resort and wife of the chef, lucky girl) heard of this she insisted on heading over to the cabin and sending my mom back to the dining room. Are you kidding me? Not only does Carmen have five children of her own (wow!) to deal with, she is taking on a two year old and a relatively new baby. Not a problem for her, the kids loved her and we got to enjoy our meal. And what a meal. If you have not been to the Angler's Dining Room you are missing out....go...now. I can't guarantee last minute babysitting though. We eat there fairly often and have never had anything less than an outstanding meal and experience. There is a wine pairing coming up in May....just in time for my birthday...hmmm.
Onto the frazzled. I have had a pretty smooth transition to two children, but yesterday was one of those days. Lots of crying from both boys, a pee on the floor complete with jumping in it to really splash all over, a cut chin, Hudson brushing (AKA hitting with a brush) a finally napping Sawyer, a meager one hour afternoon nap from Hudson, etc. I might have been ready to waltz out the front door never to be seen again. I felt like Braden had been at work for about 20 hours. Then Hudson turned to me and very sweetly told me he loved me and Sawyer gave me a huge, toothless grin.....bliss. All is forgiven. Mommy lives to fight another day.
I feel like I have been in a rush to share this Broccoli Cheese Potato Soup recipe before the weather warms up. Again this recipe is easy, fast (ready in under half and hour) and very tasty. It also has an interesting method. Recipe adapted from here.
1 small onion, chopped
1 carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 tbsp margarine
2 tbsp flour
2 1/2 cups low sodium chicken broth (or vegetable broth)
1 cup skim milk
2 medium potatoes, peeled and diced small
salt and fresh pepper
4 cups (about 2 heads) broccoli florets, chopped into small pieces
1-1/2 cups shredded light sharp cheddar
2 tbsp parmesan cheese
Chop onion, carrot, celery, garlic in a chopper or mini food processor.
In a large soup pot, melt margarine. Add chopped vegetables and sauté on low heat until soft, about 5 minutes.
Add flour, salt and pepper to the pot and stir until smooth.
Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.
Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5-10 minutes. Add cheddar cheese, stir well and remove from heat.
Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.
Turned out great. I have also made it with a broccoli and cauliflower combo, equally as good. It is very low fat for a cream soup but still has a richness and is quite filling. It also freezes well.
So here's to great food, beer, motherhood, old friends helping out and taking the wild days as they come.
My son's second birthday is fast approaching, which leads me to another date: July 2, 2003. This was when it was announced that Vancouver had won its bid for the 2010 Olympic Games. I remember being at work, sitting ay my lab bench in Victoria, listening to it all on the radio. My line of thought quickly wondered about 2010: where would I be, with who, doing what? So much could change in seven years.
Change it does. As the games inched closer I met and married my husband, moved to Vancouver, finally finished my post-secondary education, was working as a dietitian and was starting to think about babies. There were many announcements on the radio that the organizers of the Opening Ceremonies were looking for anyone and everyone to audition with whatever talent they had. I thought why not? It would be so much fun to be involved in some way. As an aside: I am a huge Olympics fan. I am not a sports watcher in general, but something about the Olympics captivates me and I will watch any sport at any time of the night or day. My husband also decided to audition. He was grouped under the talent hockey player (?) and I was in the dance group. We both had a lot of fun at our auditions, an experience in itself.
About a month after the audition I found out I was pregnant and due February 11, 2010. The Opening Ceremonies were set for February 12, 2010. My dreams of stardom were dashed. It was an unlikely dream as I was not selected anyways. BUT my husband, the tag along auditioner, talent hockey player, was selected. Not only selected, but chosen to be one of the people who leads a country's athletes into the arena for both the Opening and Closing Ceremonies, humf. We discussed at length whether he should commit given the fact I was due to deliver the day before. In the end we decided what are the chances? He took the opportunity.
As baby was getting closer to arrival the rehearsals really started to gear up. It was decided that Braden would be bringing in the athletes from Estonia (of course he was hoping for Canada). As a family member of a performer I got to attend the dress rehearsal on February 8th. It was amazing, unforgettable. I have never cheered so much for Estonia. After all the Skytraining, walking, security checks and excitement of the night my water broke at 1:10 am. Hudson William was born February 10th at 3:56 am.
Braden made it to the Opening Ceremonies, no problem. I watched on my tiny hospital TV, cradling our newborn son...enjoying the moment and realizing this is where I was seven years later.
You can watch Braden's big debut here from the 39:58 point to about 40:35.
Now I am finally getting to a recipe...I am sure you sure thinking get on with it already! Slow Cooker Chicken Enchilada Soup...yum.
4 cups low sodium chicken stock
2 skinless, chicken breasts cut into small pieces
2 tsp ground cumin
2 tsp chili powder
1/2 tsp cayenne pepper
1 28 oz can diced tomatoes
2-6 jalapeno peppers, minced (I used 2 as I am feeding a small person, but this is up to your taste)
1 green bell pepper, diced
1 large onion, diced
4 cloves garlic, minced
1 15 oz can black beans, rinsed and drained
1 can corn, rinsed and drained
1 can tomato paste
1 cup grated monterey jack or cheddar cheese
1 cup reduced fat sour cream
cilantro, chopped for garnish if desired
Tortilla chips, for garnish
Combine all ingredients except cheese and sour cream into a four liter capacity or bigger slow cooker. Cook on low for 7-8 hours, or 3-4 hours on high. Add cheese and sour cream immediately before serving and stir to melt cheese. If desired garnish with cilantro, tortilla chips, a dollop of sour cream and a little cheese. Adapted from here (there are also instructions here a for stove top method).
Perfect for so many reasons: great Mexican flavour, easy in the slow cooker and makes leftovers.
And of course a huge, happy second birthday Hudson.
I have made it no secret that I love soup. Given the snow we have gotten over the last few days it is the perfect time to share a Curried Butternut Squash soup recipe. I am not really a snow person, I tend to be cold all the time. I would much rather a beach house than a mountain chalet. I do like that I am cozy in comfy clothes and scarf with a hot cup of tea in front of the fire. I also like that my son is enchanted by it all. He is in the refusing to wear gloves stage which leads to many "oh no, no gloves for baby" comments from the peanut gallery. Yup, when we go outside gloves are only allowed for myself and husband, not for my young child with bright red hands. One day he will come around and stop torturing himself and making me look like a bad parent (on second thought does that ever happen?).
So over the last few weeks I have made this soup three times (to this recipe's credit there have been no complaints). I have been on a quest to find the easiest way to deal with the squash. These are the things I do for my readers. The first method was to cut the squash in half, remove the seeds and bake it cut side down in a 350 degree oven for 45 min. This gave a nice result but took the recipe to a length of time that was not after work friendly. The second method was to cut, peel and cube raw and add to soup to cook with the other ingredients. I do not recommend this, I felt like I was going to lose a finger at some point and my vision of easy peeling with a vegetable peeler didn't materialize. The final, winning method was to prepare the squash in the same way I did for the oven but popped it into the microwave on high for 15 min (I pierced the outside skin with a fork to release steam). I let it cool for a few minutes then scooped it out with a spoon into the soup. It wasn't 100% cooked but enough to scoop.
1 butternut squash
1 tbsp olive oil
1 onion, chopped
2 celery stalks, chopped
2 carrots, chopped
2 potatoes, chopped (I was thinking this would also be good with yam)
2 cloves of garlic, crushed
4 cups low sodium chicken or vegetable stock
1 tsp curry powder (optional, but delicious)
1. Prepare butternut squash as per one of the above methods (seriously use the microwave).
2. Add oil to a large pot over medium heat. Combine onion, celery, carrot and garlic and sauté for 4-5 minutes.
3. Add potato, squash, stock and curry powder. Bring up to a boil then reduce to a simmer and cook covered for about 30 minutes (or until veggies are soft).
4. Puree with a hand blender or blender and serve.
This recipe was passed on from a friend, so I have no idea where it originally came from. I have made other butternut squash soups that call for apples or cinnamon, but I much prefer this less sweet version. The addition of curry powder gives just the right amount of spice and an added feeling of warmth. I served this up with cheese toast and a raw veggie platter. Of course I made extra to freeze. This can be vegetarian and gluten free depending on the stock you use.
Stay warm people, I know my Alberta readers are really feeling the cold these days.
Hopefully you all had a great Halloween, whether you were out with little ones or giving out treats. It was my son’s first year out trick-or-treating, he was a pro. I was thinking it would be a couple houses then a quick wagon ride home, no way. He did the whole street both sides, walking the whole way. I must admit he was a very cute little duck waddling around the neighborhood. It was almost a cancelled event after a major, bloody mishap. His costume involved a pair of tights which he seems to love. Once they were on he got all excited and was running all over the house. Well no gripers on the bottom so there was an incident on the tile floor resulting in both a bloody nose and lip. He powered through though and still managed to enjoy some candy (big surprise there).
As I am sure I have mentioned I am a huge soup lover. This time of year screams for homemade soup. Living on the West Coast I am lucky enough to have a variety of fish in our freezer: salmon, halibut, tuna. I love to eat fish but am always looking for new ways to enjoy it. A hearty halibut chowder? Yes please.
1 tablespoon butter or margarine
1 large onion, finely diced
2 large potatoes, peeled and cubed
2 cloves garlic, minced
6 cups reduced sodium chicken stock
1 796 ml can diced tomatoes (I used a no added salt variety)
3 large carrots, shredded
2 cups milk
salt and pepper to taste
2 pounds halibut, cut into 1-inch cubes
1 pinch red pepper flakes, or to taste
This was so, so, so good. You could use any white fish or salmon for that matter, but halibut is the best. It isn’t a heavy chowder as you can tell from the ingredients. I ate this for dinner and a few lunches after with no complaint (I am already wondering when I should make it again). It does make a pretty decent amount, either freeze some or make a half batch.
On a side note I would like to wish my husband a very happy birthday today. He is my number one blog taste tester and isn't afraid to say what isn't blog-worthy (well I think he might be a little afraid). I couldn't even begin to express what he means to me or thank him for all he does.
I had a wonderful Thanksgiving long weekend filled with family and old friends, which I am incredibly thankful for. I also managed to squeeze in two amazing Thanksgiving dinners (also thankful for that). One of which left me with a turkey carcass. I suggested on Facebook that you save yours by throwing it in the freezer. I hope you did because I have a bang-up cream of turkey soup recipe to share.
As you can see the carcass above still has quite a bit of meat and skin on it. This needs to be removed before you make your broth. Keep the meat to add to the soup. The carcass doesn’t look pretty or sound pretty, but it makes a beautiful broth. It is also waste reduction to the max, that turkey gave it’s all. Making broth is soooo easy, you don’t have to measure anything and you don’t even have to peel your veggies. If your carcass is already clean you don’t have to thaw it out first.
1 leftover turkey carcass and pieces of meat
3 medium onions, chopped
4 large carrots, diced
4 celery ribs, diced
1 cup butter or non-hydrogenated margarine (or a combo of both)
1 cup all-purpose flour
2 cups of homogenized or low fat milk
1 cup uncooked brown rice
salt and pepper to taste
Place turkey carcass in a large pot and cover with water. Add 1 onion cut in quarters, 2 celery ribs and 2 carrots cut into three. Bring to a boil. Reduce heat; cover and simmer for 2-3 hour. Remove carcass; cool. Once cooled skim the fat from the top. Set aside 3 liters of broth. This can be done the day or night before.
In a large pot, sauté the onions, carrots and celery in butter or margarine until tender. Reduce heat; stir in flour until blended. It will look quite thick and dry like the photo below. Gradually add 1 liter of reserved broth. Bring to a boil; cook and stir for 2 minutes or until thickened.
Add milk, rice, salt, pepper, remaining broth and reserved turkey. Reduce heat; cover and simmer for 45-50 minutes or until rice is tender.
Makes 16 servings.
Adapted from here.
This recipe makes a pretty substantial amount of soup. One option is to make the full amount of broth, but only make a 1/2 recipe of soup. The broth can be frozen and used to make another soup or in place of chicken stock in other recipes (how much better does the homemade taste anyways?).
I have made a few changes from the original: I used less salt, more veggies, brown rice instead of white and milk instead of cream. This comes in at about 196 calories per bowl and about 11 grams of fat (much less saturated if you use margarine instead of butter 7.4 g vs. 1.9). You can also make this with a couple chicken carcasses if you save them up!
Finished product is to die for. I could eat soup almost everyday, I find it so comforting. My husband does not really agree, but he is always excited for this.
Hope you all had a great weekend as well and were able to set aside some time to think about all the things you are grateful for in your lives. Maybe this soup will make your list next year…it is that good.
It's no secret that the weather has been a little chilly on the Island for this time of year. I am a little excited that it has allowed for one more bowl of homemade soup. I find soup so comforting and love when it is simple to make. I could eat it everyday (too bad my husband won't).
I picked up a head of cauliflower on sale. It had been languishing in the fridge for a while...time for creamy cauliflower and cheese soup. I have been making this recipe for quite a few years and have it memorized. I am not even sure where I found it. I have passed it on to many friends, and now onto you. It freezes and re-heats well.
4 cups low sodium chicken or vegetable stock (bought or homemade)
5 cups cauliflower or broccoli or a combo of the two
1 chopped onion
2 cups skim milk
1/4 cup flour
1 cup shredded cheddar cheese (low fat works well)
Bring stock to a boil, add chopped veggies and cook for about 5 mins or until tender. In a separate bowl slowly add milk to flour and mix until blended. Stir flour mixture into stock, cook stirring often until soup thickens and if bubbly. Puree with a hand-blender or blender. Remove from heat and stir in cheese until melted. Viola, done....start to finish about 30 mins. Serve with a whole grain bun or crackers and a side salad.
This soup has far less sodium that it's canned cousin. It is also loaded with veggies, made with milk and cheese to help with your calcium and vitamin D intake and is pretty low fat for a cream soup. (Nutrition Facts: Calories 117, Total Fat 1.5 g, Saturated Fat 0.9 g, Sodium 222 mg, Dietary Fiber 2.5 g, Protein 11.1 g).
P.S. I have to admit I didn't make this today my husband did, he won't like it if I take the credit.
Tiffany McFadden, RD