Makes 12 to 16 servings


ALBONDIGAS (MEATBALL SOUP)

~Submitted by Pat, Minden, NV

Source: My husbands cookbook "Who Says Amateurs Can't Cook?

1 lb. ground pork
1 lb. ground lamb (or beef)
1 cup bread crumbs
1/3 cup onion, chopped
1 clove garlic, chopped
3 1/2 teaspoons chili powder
3/4 teaspoon ground cumin
2 tablespoons oil
4 cups beef broth
1 (16 oz.) can chopped tomatoes
3 cups water
1 green pepper chopped
1 teaspoon salt
1/8 teaspoon cayenne pepper
4 stalks celery, chopped
1 (15 oz.) can pinto beans, drained 
1 (11 oz.) can mexicorn

Combine pork, lamb (or beef), bread crumbs, onion, 1/4 cup green chilies, garlic, 2 teaspoons chili powder and 1/2 teaspoon cumin. Mix well and shape into 1-inch meatballs. Heat oil in large skillet and brown meatballs lightly on all sides. Remove from heat. In a large soup pot, combine remaining ingredients. Bring to a boil, drop in meatballs, a few at a time. Cover and cook about 1 hour or until meatballs are cooked. Skim grease from top of soup. Serve hot.

Makes 8 servings.


CURRIED KUMARA SOUP

~Submitted by Robyn, Auckland, New Zealand

4 ??“ 6 servings
75g butter
2 cloves garlic
?? - 1 teaspoon curry powder
500g kumara
1 ?? cups water
2 teaspoons instant chicken stock
about 3 cups milk
?? cup cream (optional) 

Add the crushed garlic and curry powder to the butter in a large saucepan. 

Peel kumara and slice 1 cm thick. Cook in the butter, without browning, for 1-2 minutes then add the water. Cover and cook for 10 minutes until tender. Stir in chicken stock, then puree, thinning with milk. 

Add the cream and reheat without boiling. 

Variation:
Replace kumara with the same weight of parsnip.


QUICK POTATO SOUP

~Submitted by Robyn, Auckland, New Zealand

4 servings

2 onions
3 cloves garlic
3 tablespoons butter or oil
3 medium-sized potatoes (about 500g)
3 cups chicken or vegetable stock
1 teaspoon sugar
generous grind of pepper and nutmeg
1 sprig each of parsley and mint
1 pinch each of fresh or dried basil and thyme
?? cup cream (optional) 

Chop the onion and garlic. Cook in the butter or oil in a large saucepan over a medium heat for a few minutes, until the onion begins to brown. Scrub and dice the potatoes and add to the onion and garlic. Pour the stock over the vegetables, add the sugar, pepper, nutmeg and herbs, then stir together and cover. Simmer for 10-15 minutes or until the potato is tender.

Blend the soup until smooth. If you don??™t have a food processor or blender, force vegetables through a sieve. Add the cream and reheat (but do not boil) to serve. 

If you find that the colour of this soup is not inspiring, try dressing it up by adding a swirl of cream and a sprinkling of chopped herbs to each bowl.


CORN CHOWDER

~Submitted by Robyn, Auckland, New Zealand

4 large servings 

1 carrot
1 potato
1 onion or leek
1 cup water
2 teaspoons instant bacon stock
50g butter
3 tablespoons flour
1 x 450g can whole-kernel corn
1 cup milk 

Scrub then cube the carrot and potato. Cook with the chopped onion or sliced leek in the water for 10 minutes or until potato is tender. Stir in the bacon stock. 

In another pot melt the butter, add the flour and make a sauce using the corn liquid made up to 2 cups with milk. 

Stir the sauce into the cooked vegetables. Mash or puree if desired, then add the corn. Serve with toast or crisp bread rolls as a complete meal. 

Top with grated cheese if desired.


OYSTER SOUP

~Submitted by Robyn, Auckland, New Zealand 

Use fresh or thawed frozen oysters for this soup, reserving all oyster liquid to mix with the milk for extra flavour. For best flavour, make ahead and reheat without boiling. 

Serves 4-6 

18 oysters
1-2 cloves garlic
?? teaspoon grated nutmeg
75g butter
6 tablespoons flour
4-5 cups milk
juice of 1 lemon
salt and pepper 

Drain oysters, reserve liquid. Debeard oysters, put aside fleshy portion. Crush garlic clove(s) and grate nutmeg. 

Cook beards, garlic and nutmeg in butter for 3-4 minutes without browning. Stir in flour, cook 2 minutes longer. 

Stir in oyster liquid and 1 cup of milk. When thick add next cup of milk. When mixture has boiled, after third cup of milk, food process if possible using metal chopping blade. Add fourth cup of milk to food processor bowl. 

Sieve back into pot, discarding beards. Boil again, adding extra milk to reach desired thickness. Add sliced oyster flesh and lemon juice. Season carefully to taste. Reheat but do not boil after adding oysters. 

Note: The beard of an oyster is the frilly part around the ???meaty??™ eye.


PROVENCAL-STYLE FISH SOUP WITH GARLIC TOAST

~Submitted by Robyn, Auckland, New Zealand 

Serves 4
Preparation 15 minutes
Cooking 20 minutes 

2 x 400g cans chopped tomatoes
8 slices (340g) ready-roasted red capsicum
?? cup (60ml) olive oil
3 cloves garlic, crushed
?? teaspoon fennel seeds
1 ?? cups (375ml) fish stock
2 cups (500ml) water
400g firm white fish fillets
400g uncooked peeled tiger prawns
salt and freshly ground black pepper
?? cup coarsely chopped fresh dill

GARLIC TOAST

4 thick slices crusty bread
1 clove garlic, halved
2 tablespoons extra virgin olive oil 

Blend or process tomatoes with the peeled and chopped capsicum until smooth. 
Heat oil, garlic and seeds in a large saucepan, stirring over low heat, for about 3 minutes or until the garlic just begins to brown. 
Add tomato mixture, stock and water. Bring to the boil, reduce heat; simmer, uncovered, for 10 minutes. 
Add the fish and prawns; simmer, uncovered, for about 3 minutes or until fish is just cooked through.

GARLIC TOAST: Meanwhile, rub bread with garlic, brush with olive oil. Cook in heated grill pan until browned and crisp on both sides. 
Season soup to taste with salt and pepper. Just before serving, sprinkle with chopped fresh dill. 

Not suitable to freeze. Not suitable to microwave.


BROWN ONION SOUP

~Submitted by Robyn, Auckland, New Zealand

Serves 8 

4-6 large onions
100g butter
2 teaspoons sugar
?? cup flour
6 cups brown beef stock
2 teaspoons Worcestershire sauce
?? cup dry sherry (optional)
seasonings 

Cut the onions into 5mm slices. 

Heat the butter in a large, heavy-bottomed saucepan. Add the onions and cook over moderate heat, stirring frequently, for about 20 minutes, until the onions have softened and browned. Do not hurry this step or the flavour will be spoilt. 

Stir in the sugar. Cook for about 5 minutes longer, until the mixture darkens more, then stir in the flour. Add the stock, 2 cups at a time, bringing the soup to the boil after each addition. 

Simmer over a very low heat for 30 minutes, then add the Worcestershire sauce and sherry. Taste and add salt (or instant beef stock) as necessary. 

Leave to stand for 5 minutes, and serve.


ALPHABET SOUP

~Submitted by Robyn, Auckland, New Zealand

The alphabets are fun for children who like to make their initials and names, but you can use any other pasta shapes. Vermicelli, narrow egg noodles or big wavy noodles, for a more substantial feel. The quantities given here may be varied to taste, but the order of additions is important and should be followed. 

Serves 4 

4 cups hot water
2 teaspoons instant chicken stock
2 teaspoons instant beef or green herb stock
1 teaspoon sugar
2 teaspoons butter
3 tablespoons alphabet noodles (or up to ?? cup larger noodles)
1 small onion
1 stick celery
1 small carrot
1 small potato
1 tomato
1 tablespoon chopped parsley 

Put the hot water in a medium-sized saucepan over high heat. Add the stock powder or selected flavourings and the sugar and butter. When this mixture comes to the boil add the noodles. Prepare and add the vegetables in the given order. Chop the onion and celery, grate the carrot and scrubbed potato and chop the tomato. The soup should be cooked about 10 minutes after noodles are added. 

Stir in the chopped parsley and serve, or cool and reheat later.


CREAMY LENTIL AND VEGETABLE SOUP

~Submitted by Robyn, Auckland, New Zealand 

This is an excellent main-meal soup that you can sit down to eat half an hour after you start to make it. You can change the ingredients, depending on the bits and pieces you have in the refrigerator, as it is never the same twice. 

For 4-6 servings 

1 cup red lentils
1 litre hot water
25-50g butter
1 or 2 onions
1 or 2 cloves garlic
1 or 2 carrots
1 or 2 stalks celery
1 teaspoon whole or ground cumin seeds
?? teaspoon ground coriander (optional)
?? teaspoon garam masala
?? teaspoon paprika
2 tablespoons cream
2 tablespoons cornflour
1 cup frozen peas (or other frozen vegetables)
about 1 cup chopped tomato
about ?? cup chopped fresh herbs (eg. parsley, spring onions or chives, and small amounts of basil, thyme, oreganum)
1 tablespoon sugar (optional)
1-1 ?? teaspoons salt 

As soon as you think about making this soup, measure the lentils and hot tap water into a bowl or jug so that the lentils start softening. 

Melt the quantity of butter you want in a fairly large saucepan. Add the chopped onions, garlic, carrots and celery. If you intend to puree all or part of the soup, you can leave the vegetables in large pieces. If you want the soup unpureed and fairly chunky, cut them into small, even pieces. 

Add the cumin, coriander, garam masala and paprika to the vegetables. (Leave out any of these which you do not have, or add 1-2 teaspoons curry powder, if you have none of them).

Cook over moderate heat, stirring occasionally, for 2-3 minutes longer without letting the vegetables brown. 

Add the hot water and the lentils, cover, and simmer for about 20 minutes, or until the vegetables and lentils are tender. 

Puree all, or part, or none of the mixture, and bring it back to the boil. 

Mix the cream and cornflour to a paste with a little extra water, and pour into the soup. 

Add the peas or other frozen vegetables and the tomato that has been chopped into pieces the same size as the peas. Add the sugar, then salt to taste. You will need at least a teaspoon, or the soup will be flavourless. 

Add the fresh herbs. If you have left-over cooked vegetables, cut them into small cubes and add them too. 

Serve with hot toast or croutons, French bread or bread rolls, and with a leafy green side salad or coleslaw, if you like.


PEA SOUP

~Submitted by Robyn, Auckland, New Zealand

4 main servings 

2 rashers (100g) bacon
2 tablespoons butter
1 large onion, chopped
2 stalks celery, chopped (optional)
1 large carrot, chopped
?? cup yellow split peas
5 cups water
salt and pepper 

Chop bacon into small pieces. Saut?© in the butter in a large pan, adding the vegetables as soon as each is finely chopped. (Do not let vegetables brown.) 

Add split peas and water, cover loosely and simmer for 2 hours, stirring to prevent sticking as peas disintegrate. 

Taste and season carefully before serving. Top with slices of saut?©ed precooked sausage if desired.


YOGHURT AND CUCUMBER SOUP (no cooking)

~Submitted by Robyn, Auckland, New Zealand

4 servings 

2-3 long, thin cucumbers
1 teaspoon salt
2-3 spring onions
2 sprigs mint
1-2 cloves garlic
1 sprig parsley
1 sprig dill (optional)
2 cups plain unsweetened yoghurt
2 tablespoons cream (optional) 

Peel cucumbers only if skin is thick. Halve lengthwise. Scoop out and discard seeds. Grate remaining cucumber, sprinkle with salt and leave to stand for 5-10 minutes.

Chop seasonings (in food processor with a little yoghurt). Squeeze cucumber and discard liquid. 

Combine with seasonings and remaining yoghurt. Add cream for extra richness, and season. Process again if a smooth mixture is desired. 

Leave at least 30 minutes before serving.


OVEN BEEF STEW

~Submitted by Rusty, Leesburg, FL

I finally got this recipe from a dear friend who made it recently on a somewhat chilly Florida Sunday!! It was delicious and so little work for the cook!

In a large roaster or pan put in:
1 lb. meat of your choice cut into bite sized pieces
4 potatoes cut up
1 lb. pkg. Carrots cut
1 onion cut into large dice
2 stalks of Celery sliced
1 pkg. Dry Onion soup Mix
1 can Tomato Soup
2 cans water

Cover and cook 1 hour in a 325 oven. Stir. Cover again and cook for 2 hours then uncover and cook for 1/2 hour and it will thicken up a little.


CORN CHOWDER

~Submitted by Suzy Q, Harlingen, TX

3 large potatoes -- peeled and cut into chunks
1 large onion -- cut into chunks
1 large can whole kernel corn
1 can creamed corn
1 - 2 cans whole milk
2 - 3 tablespoons butter
Salt and pepper -- to taste

Cut potatoes into small chunks and boil until tender, not mushy, and drain. Saut?© onion. Add onion to drained potatoes. Add corn, milk, butter, salt and pepper. Stir and heat thoroughly; do not allow it to boil. Serve with warm crusty bread and crisp tossed salad for a hearty lunch.

Note: Cream of potato soup can be added for additional body. More corn can be added, if desired. Some people like to add leftover ham or crumbled bacon.

Source: "Best of the Best from New York Cookbook"


ITALIAN VEGETABLE SOUP

~Submitted by Rita, Niceville, FL

1 lb. ground beef
1 cup sliced celery
1 cup sliced carrots
2 cloves minced garlic
1 can (16 ounces) tomatoes
1 can (15 ounces) tomato sauce
1 can (15 ounces) red kidney beans, undrained
2 cups water
3 beef bouillon cubes (Knorr is the brand we use)
1 tablespoon dried parsley flakes or two or three tablespoons fresh chopped parsley
1 teaspoon salt
?? teaspoon oregano
?? teaspoon sweet basil
?? teaspoon black pepper
2 cups shredded cabbage
1 cup frozen or fresh green beans, cut in 1-inch pieces
?? cup small elbow macaroni (optional) Note: If you add macaroni, boil the macaroni separately and add about five minutes prior to serving to heat it through.

Brown ground beef in large heavy kettle and drain fat. Add all the ingredients except cabbage, green beans and macaroni. Bring to boil. Lower heat and simmer 20 minutes. Add cabbage and green beans, bring to boil and simmer until vegetables are tender. Add cooked macaroni after vegetables are done. If you prefer thinner soup, add additional water, beef broth or V8 juice then adjust the seasoning. Sprinkle each bowl of soup with Parmesan cheese prior to serving.


GOOD OL' CHILI

~Submitted by Rita, Niceville, FL

Yes, this is very similar to chili you can buy in a can. No, it isn't Southwestern or in any way authentic. Yes, it has beans in it. Yes, it has ground beef in it. No, it isn't 5-alarm hot. But yes, it's good. Especially on a cold winter day. Serve with beer, sour cream, maybe some grated cheddar and corn chips.

You need...
30 minutes or so to prepare
About 1 hour to simmer
3 quart pot with a lid
2 tablespoons vegetable oil
1 medium onion, chopped
Roughly the same amount of chopped celery
1 pound ground beef
1 tablespoon minced garlic
1-1/2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
4 teaspoons chili powder
2 tablespoons flour
1 teaspoon salt
1 (28-ounce) can diced tomatoes
1 (14.5-ounce) can tomato sauce
1/2 can of water (about 1 cup)
1 bay leaf
1 (15.5-ounce) can kidney or pinto beans, drained
Worcestershire sauce to taste
Chili flakes to taste

1. Cook the onion and celery in oil until the onion begins to brown.

2. Add the beef and brown. Don't be afraid to let the beef get really crusty and brown.

3. Stir in the garlic, cumin, oregano, chili powder, flour, and salt. These will absorb the excess grease and probably stick like crazy. This is good. Let it cook a moment, then slowly stir in the tomatoes, tomato sauce, water, and bay leaf. Bring to a gentle simmer, cover, and let cook for about an hour. Throw in the beans after about half an hour.

4. Season with salt and Worcestershire sauce. Taste the chili for fire. For more heat, add a pinch of chili flakes. Cook a few minutes to let the flavor come out, and taste again. Repeat this process until you hit your pain/pleasure threshold.

5. Serve with sour cream, perhaps some grated cheddar cheese, and tortilla chips.


CREAM OF JALAPENO SOUP

~Submitted by Jean, Syracuse, NY

3 tablespoons butter
3 tablespoons all-purpose flour
3 cups chicken stock
2 cups whipping cream
2 tablespoons butter
1 large onion, minced
1 large carrot, peeled and diced very fine
1 large bell pepper, seeded and chopped very fine
3 jalapeno peppers, seeded and diced very fine
1 cup Swiss cheese, grated
1 cup grated Cheddar cheese
1 dash salt

Melt 3 tablespoons butter in heavy large saucepan over low heat. Add flour and stir 3 minutes. Mix in stock and cream. Increase heat and bring to boil, stirring constantly. Reduce heat and simmer until thickened, stirring occasionally, about 10 minutes.

Meanwhile, melt 2 tablespoons butter in heavy small skillet over low heat. Add onion, carrot and green pepper. Cook until soft, stirring occasionally about 8 minutes. Mix in jalapenos. Add both cheeses to cream mixture and stir until melted. Mix in vegetables. Season with salt and serve.

Serves 8.


CAULIFLOWER AND STILTON SOUP

~Submitted by Jean, Syracuse, NY

Potato skins are great stuffed with cooked ground beef, bacon pieces, shredded Cheddar, green onions, black olives, even thinly sliced smoky ham or any combination of the above or anything else you can think of! After you stuff them, bake them until everything is heated through and melted together. Top with sour cream and/or salsa. Yum.

Ingredients

For the soup:
2 slices of thick cut bacon (or 3-4 thin)
5-6 cups cauliflower florets (1 to 1 1/2 large heads?)
1 large Yukon Gold potato, diced
1/4 cup flour
3 cloves of roasted garlic
nutmeg
cayenne pepper
6 oz stilton
milk

For the dumplings:
3/4 cup breadcrumbs
3/4 cup panko
1 egg
1/2 tbsp butter, melted
1/2 to 3/4 cup cooked fish or shellfish meat, shredded

Directions

In a deep pan suitable for cooking soup, render the fat from the bacon slices. Remove the bacon from the pan, leaving the fat. Saute the diced potato and the cauliflower florets (as well as the garlic if you're using raw garlic) for five minutes, then add the flour and cook a bit longer. Add the stock, crumbled bacon pieces, 1 cup of milk, 1/4 tsp each of nutmeg, cayenne pepper, and black pepper. Cook for twenty-five minutes on low heat, stirring occasionally to make sure that it's not burning on the bottom.

While the mixture is cooking, prepare the fish dumplings. Feel free to use almost any kind of fish or shellfish you have around -- salmon, scallops, crab, lobster, should all work fine. I had a single Steelhead Trout filet in the freezer, so that's what I chose, and it worked fine. Mix all of the listed ingredients together. Don't be afraid if there's some clumping due to the small quantity of wet ingredients. Add milk in 1/8 cup batches, stirring through, until the mixture coheres enough to form small balls. Roll into 1/2 inch balls.

Once the cauliflower mixture is finished cooking, blend in batches and put back into the original pan. Add milk to thin to desired consistency. (After blending, the mixture may be like a thick porridge. Add a little milk until it's more pudding-like, then add a bit more.) Add the fish dumplings, submerging them completely. Crumble the stilton and stir through. Cook on low heat for ten more minutes. Salt and pepper to taste and serve.


FRESH MUSHROOM SOUP

~Submitted by Jean, Syracuse, NY

1/2 pound fresh mushrooms, chopped
1/2 medium onion, chopped
3 tablespoons oleo or margarine
3 tablespoons flour
1 can chicken broth (or at least 1 1/2 cups)
1 1/2 cup milk
Salt and pepper to taste
2 quart saucepan

Saut?© chopped onions in oleo. Add the chopped mushrooms, stir and cook quickly. Add flour, stirring to coat each piece of mushrooms, stirring constantly. Simmer without boiling for 15 minutes. Serve hot.


EASY CHICKEN AND VEGETABLE SOUP

~Submitted by Jean, Syracuse, NY

If you have leftover chicken or turkey this is a very quick and easy way to enjoy chicken soup. If you don??™t have leftover chicken, saut?© a breast and you??™re in business almost as quickly. 

Ingredients

1 large onion, chopped
2 stalks celery, sliced
2 tablespoons flour
4 cups water
1 cup pasta
1/8 teaspoon ground black pepper
1 1/2 tablespoons chicken bouillon granules
1 teaspoon thyme leaves (not ground)
1/2 teaspoon crushed sage
2 cups frozen mixed vegetables
2 cups cubed cooked chicken or turkey meat

Directions

1. Saut?© the onion and celery until tender in butter. Add the flour and stir it into the melted butter until smooth. Gradually add the water, stirring to disperse the browned flour. Add the pasta and bring the mixture to a boil. Reduce the heat so that the mixture will simmer.

2. Add the pepper, chicken bouillon granules, herbs, and vegetables and continue simmering until the pasta is tender, adding more water if necessary. Add the cooked chicken. Serve hot.

Heart Healthy

HUNGARIAN BEEF STEW

~Submitted by Ann, FL

This recipe serves: 4 

Preparation time : 20 minutes 
Cooking time : 1 hour 30 minutes

Ingredients
1 1/2 pounds lean beef stew meat (top round), cut into 2-inch cubes
salt to taste
freshly ground black pepper
flour for dredging
1 tablespoon vegetable oil
1 small yellow onion, diced
1/2 red bell pepper, seeded and chopped
1/2 yellow bell pepper, seeded and chopped
1/2 green bell pepper, seeded and chopped
1 cup quartered mushrooms
2 cloves garlic, minced
1 bay leaf
1 1/2 tablespoons sweet, Hungarian paprika
1/2 cup dry red wine
1 cup diced, canned tomatoes
2 cups low-sodium beef broth 

Cooking Instructions
1. Season the beef with salt and pepper. Dredge it in flour and shake off the excess. 

2. Heat the oil in a heavy soup pot or Dutch oven over medium-high heat. Sear the meat on all sides. Adjust the heat so that the meat browns well, but does not burn. 

3. Add the onions, peppers, mushrooms, garlic and bay leaf and cook 2 minutes more. Sprinkle the paprika into the pot and stir well to combine. 

4. Add the red wine. Stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom of the pan and cook until the wine is almost completely evaporated. 

4. Add the tomatoes and the beef broth and bring to a boil. Adjust the heat so that the stew simmers and cook until the meat is tender, about 1 hour. 

5. Adjust the seasoning with salt and pepper, remove the bay leaves and serve in a deep tureen. 

Nutrition Facts
Serving Size 1 bowl 
Amount Per Serving
Calories 454 
Total Fat 13 g 
Saturated Fat 4 g 
Protein 60 g 
Total Carbohydrate 17 g 
Dietary Fiber 4 g 
Sodium 418 mg 
Percent Calories from Fat 26% 
Percent Calories from Protein 53% 
Percent Calories from Carbohydrate 15% 

Source: www.foodfit.com


UNCLE BILL??™S VEGETABLE BARLEY SOUP

~Submitted by William "Uncle Bill" Anatooskin, Burbay, BC
Author of "From Uncle Bill's Kitchen"

Servings 24

4 Tbsp. extra virgin olive oil
2 large onions, chopped small
3 large carrots, scrubbed and sliced ????? thick
3 large celery ribs, chopped small
4 large garlic cloves, minced or chopped small
16 cups water
?? cup pearl barley
3 large potatoes, peeled and cut into thirds
3 Tbsp. butter
?? cup whipping cream
4 cups chicken broth
28 fl.oz. canned tomatoes including liquid: crush tomatoes
15 fl.oz. canned white kidney beans or red kidney beans
2 large potatoes, peeled and cubed ?????
1 Tbsp. dried basil
4 Tbsp. chicken soup base or chicken bouillon cubes
2 tsp. curry powder
?? tsp. white pepper
2 cups finely shredded fresh white cabbage
1 Tbsp. soy sauce
2 Tbsp. dried dill weed
?? cup freshly grated Padano cheese for sprinkle on soup

In a large frying pan, add olive oil, onions, carrots, celery, garlic, cover and cook for 5 to 8 minutes or until vegetables are crisp, stirring frequently.

In the meantime, in a large cooking pot, add 16 cups of water and bring to boil. Add pearl barley, potatoes and cook for about 15 minutes or until potatoes are tender. Remove potatoes into a bowl, add butter, whipping cream and mash with potatoes; set aside.

To cooking pot, add chicken broth, crushed canned tomatoes, white kidney beans, and fried vegetables and cook for about 15 minutes.

In a food processor or blender, puree??™ about 4 cups of soup and return to cooking pot. Add cubed potatoes, dried basil, chicken soup base, curry powder, white pepper, shredded cabbage, soy sauce and dried dill weed. Add reserved potato mixture and stir well to blend. Continue to cook for about 10 minutes. Remove from heat and let sit for about 10 minutes before serving.

When serving soup, add 1 tablespoon of grated Padano cheese to each bowl. Refrigerate any unused portion of soup.


WINTER VEGETABLE MINESTRONE

Serves 4 - 6
~Submitted by William "Uncle Bill" Anatooskin, Burbay, BC
Author of "From Uncle Bill's Kitchen"

3 Tbsp. extra virgin olive oil
1 large onion, chopped small
2 large carrots, peeled and sliced
2 large celery ribs, chopped
3 large garlic cloves, minced
1 lb. Swiss chard, stems trimmed, leaves coarsely chopped
1 large potato, peeled and cubed ?????
15 fl.oz. canned plum tomatoes, include liquid (crush tomatoes)
1 sprig fresh rosemary
15 fl.oz. canned cannelloni beans, drained and rinsed, divided
28 fl.oz. chicken broth or vegetable broth, divided
1 oz. Padano cheese, freshly ground, or freshly grated Parmigiano Reggiano 
2 Tbsp. chopped fresh Italian parsley
1 Tbsp. dried dill weed or 3 tablespoons of fresh, finely chopped
?? tsp. salt
?? tsp. freshly ground black pepper

Heat the oil in a heavy large pot over medium heat. Add onions, carrots, celery and garlic and saut?© for about 10 minutes or until onions are translucent. Add Swiss chard and potato and saut?© for about 2 minutes. Add tomatoes and rosemary and simmer until the chard is wilted and the tomatoes break down, about 10 minutes.

Meanwhile, blend ?? cup of the beans with ?? cup of broth in a food processor or blender until smooth. Add the pureed mixture and remaining broth, padano cheese and potatoes to the vegetable mixture.; simmer until the potato cubes are tender, stirring occasionally, about 15 minutes. Stir in the whole beans, parsley and dill weed, and simmer until the beans are heated through and the soup has thickened; cook about 2 minutes.

Remove the stem of the Rosemary and discard; the leaves will have fallen off into the soup.

Season with salt and pepper to taste.

If soup is too thick, add more broth or some water.

NOTE: If desired, add 3 ounces of thinly sliced pancetta, coarsely chopped. Add, when adding garlic.


THE CABBAGE SOUP RECIPE

~Submitted by Helen, N. Ft. Myers, FL

The cabbage soup can be eaten at any time you feel hungry during the day and you can eat as much as you wish as often as you like.

Ingredients:

6 large Green onions
2 Green Peppers
1-2 cans Diced Tomatoes
1 Bunch Celery
1 Package Lipton Onion Soup Mix
1-2 Cubes of Bouillon (if desired)
1 head Cabbage

Cut vegetables into small pieces and cover with water. (V-8 juice and water can be used). Boil fast for 10 minutes. Reduce to simmer and continue cooking until vegetables are tender. Season to taste with salt, pepper, parsley, garlic, etc. EAT AS MUCH AS YOU WANT WHENEVER YOU WANT ANYTIME OF THE DAY.

Diabetic Choices

VEGETABLE NOODLE SOUP

~Submitted by Kusum, Poughkeepsie, NY

This soup is a favourite with children. Make it a little spicy if you like. This is from my cookbook Recipes with a Spice - Indian Cuisine for Balanced Nutrition. Visit www.healthyindiancuisine.com for further info.

Use your choice of vegetables and herbs??“ onions, garlic, cauliflower, broccoli, in this soup. Serve with crackers or bread sticks. 

1 cup pasta noodles
11 oz. can Cream of Mushroom soup
?? cup tomato puree
?? cup chopped carrots
?? cup chopped mushrooms
?? chopped tomato
Seasonings: 4 sprigs of parsley and dill 
Garnish: 2 teaspoons Parmesan cheese 

1. In a 3??“quart pot, boil 4 cups water. Add the noodles and cook, on medium??“high heat for about 5 minutes, until little soft.

2. Add the Cream of Mushroom soup. Keep stirring, making sure it does not boil over. 

3. Stir in the tomato puree, mushrooms, and carrots (or any other vegetables). Add more water if needed. Reduce the heat, maintaining gentle boil for about 5 minutes until the vegetables are soft.

4. Turn off the heat. Stir in chopped tomato, parsley and dill. Garnish with cheese, if desired, and serve hot. 

Healthy Alternative: Cook ?? cup split Mung dal for about 10 minutes before adding the pasta. May also stir in 2 tablespoons of Textured Vegetable Protein (TVP).

Makes about 4 servings, ?? cup each. Per serving ??“
Nutritive Value: 155 calories, 4.6 g protein, 21 g carb, 2 g fiber, 6.6 g fat, 16 mg chol.
Food Group Exchange: ?? Grain, ?? Vegetable, ?? Fat.


A to Z Recipes Handy Links for Diabetics

For Two

ASPARAGUS AND LEEK SOUP

~Submitted by Cheryl, Chicago, IL

I get more requests for this very simple recipe. This is delicious! Can be prepared in 45 minutes or less.

1 cup finely chopped white and pale green part of leek, washed well
1 garlic clove, minced
2 tablespoons unsalted butter
1 pound asparagus, trimmed and cut into 1-inch pieces
1 1/4 cups chicken broth
1/3 cup sour cream

In a saucepan cook the leek and the garlic in the butter over moderately low heat, stirring, until the leek is softened, add the asparagus, the broth, and 1/2 cup water, and simmer the mixture, covered, for 10 to 12 minutes, or until the asparagus is very tender. Pur?©e two thirds of the mixture in a blender until it is very smooth, stir the pur?©e into the mixture remaining in the pan, and whisk in the sour cream and salt and pepper to taste. Cook the soup over moderately low heat until it is heated through, but do not let it boil.

Serves 2.

Source: Epicurious.com

I also like to garnish this with a healthy topping of fresh flat leaf parsley and homemade croutons.


STRAWBERRY CHAMPAGNE SOUP

~Submitted by Treva, Eastern TN

10 oz. pkg. frozen strawberries in syrup, thawed 
2 tbls. cornstarch in 1/2 cup cold water 
1 cup low fat sour cream 
2 cups half and half 
2-4 tbls. strawberry liqueur

Boil strawberries, stir in cornstarch mixture. Stir and simmer for three minutes. Transfer to a bowl and cool to room temperature. Whisk in sour cream, 2 cups half and half and liqueur. Chill, covered. 

Serve with a splash of champagne, a dollop of whipped cream and a strawberry.

Serves: 2

Publisher's Choice

CROCK-POT CHILI

1 pound ground round
1 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup dry red wine or water
1 tablespoon chili powder
1 teaspoon sugar
1 teaspoon ground cumin
1/4 teaspoon salt
1 garlic clove, minced
1 (15-ounce) can kidney beans, undrained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalape?±o peppers and spices, undrained
6 tablespoons (1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese

Cook the ground round in a large nonstick skillet over medium-high heat until brown, stirring to crumble. Add chopped onion and the next 7 ingredients (onion through garlic), and cook for 7 minutes or until onion is tender. Place meat mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with lid, and cook on low-heat setting for 4 hours. Spoon into bowls; sprinkle with cheese.

Note: The chili can be made on the stovetop if you don't have a slow cooker. After adding the beans and the tomatoes, bring to a boil. Reduce heat; simmer, partially covered, 1 1/2 hours. 

Yield: 6 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)

CALORIES 243(21% from fat); FAT 5.6g (sat 2.3g,mono 1.8g,poly 0.5g); PROTEIN 25.5g; CHOLESTEROL 49mg; CALCIUM 154mg; SODIUM 637mg; FIBER 3.1g; 
IRON 4.1mg; CARBOHYDRATE 22.9g

Source: Cooking Light, MAY 1998


SAN LUIS GREEN CHILE SOUP

6 medium Fresh Anaheim chilies
1 lg Red bell pepper
1 Fresh Jalapeno pepper, sliced
2 oz Salt pork, diced 
1/2 lb Boned chicken breast, thinly sliced
1/2 lb Pork butt steak, thinly sliced
6 tb Butter 
1 medium Onion, diced
1/2 c All-purpose flour
1 1/2 ts Chili powder
1 t Ground cumin
1 sm Clove garlic, minced
3/4 c Tomato sauce
2 qt Chicken broth, warmed
1/2 c Peeled, seeded and diced tomatoes
1 tb Minced fresh cilantro 
Garnish: Avocado slices, Sour cream 

Roast Anaheim chilies, red pepper and jalapeno under hot broiler close to heat until skins blister, turning to char on all sides. Place in plastic bag for 10 minutes. Peel, dice and set aside. In large skillet, cook salt pork until fat is rendered. Remove salt pork with slotted spoon; drain on paper towel. Increase heat and saut?© chicken and pork quickly until browned. Drain and set aside. Melt butter in large saucepan. Add onion and cook until transparent. Add flour and cook stirring until roux is golden brown. Remove roux from heat and stir in chili powder, cumin, garlic and tomato sauce. Whisk in warm chicken broth and heat to simmering. Add chilies, red pepper, jalapeno, salt pork, chicken and pork to soup. Heat thoroughly and stir in tomatoes and cilantro. Heat to simmering.

Source: Creme de Colorado Cookbook (1987)


CREAM OF CORN SOUP

This is a great basic cream soup recipe (minus the corn). See the variations for more versatility. I have added chopped chicken during the last heating step and it was scarfed up by the kids. I also like to sprinkle shreds of cheddar or Mozzarella cheese atop each serving.

1 cup milk 
1/2 cup heavy cream 
1 cup chicken broth 
3 tablespoons butter 
2 tablespoons all-purpose flour 
1 teaspoon salt 
1/4 teaspoon white pepper 
1 teaspoon Worcestershire sauce 
1 tablespoon sherry (optional) 
1 cup frozen corn kernels

In a blender or food processor, combine milk, cream, chicken broth, butter, flour, salt, white pepper, Worcestershire sauce, sherry (optional), and canned corn. Blend well, about 1 minute.

Pour into a saucepan and heat until hot, about 5 minutes.

Variations: Substitute cooked broccoli, asparagus, cauliflower, lima beans, green beans, carrots, or mixed vegetables for the corn

Makes 4 servings.


SEVEN CAN SOUP

10 3/4 oz tomato soup, condensed 
14 1/2 oz Ro-tel tomatoes; diced 
14 1/2 oz tomato sauce with celery, onion, peppers
15 oz chili with no beans 
15 oz chili with beans 
15 1/4 oz whole kernel corn; drained 
15 oz mixed vegetables; drained 
1 lb ground beef 
1 tb sugar

Brown ground beef. Mix all ingredients together and simmer. Great served with corn bread.


AMISH NAVY BEAN SOUP

2 cup navy beans, dried 
2 1/2 qts water 
1 each ham bone (1 1/2 lbs) (I use ham hocks)
1 each garlic, clove, minced 
1 each bay leaf 
1 cup potatoes, cubed 
1 cup celery, thinly sliced 
1 cup onion, finely chopped 
1 cup carrots, cubed 
Salt and pepper, to taste

Boil the beans in the water for 2 minutes before removing them from the heat to let stand for 1 hour. Then add the ham bone, garlic and bay leaf to the beans, and cover and simmer them for 2 hours or until the ingredients are almost tender. Add the vegetables and salt and pepper to taste, and simmer them for 1 hour longer.

Remove the ham bone, cut off the meat, dice it, and to add to the beans. Reheat the soup almost to boiling, then remove the bay leaf.


SPICY SAUSAGE AND BEAN SOUP

1/2 lb fully cooked Polish sausage, cut into 1/2" pieces
2 t chili powder or to taste
1/2 t oregano leaves 
1/4 t salt 
2 1/2 c water*
16 oz can stewed tomatoes 
1/2 c uncooked elbow macaroni 
15 oz can kidney beans, drained

In large saucepan, combine sausage, seasonings, and tomatoes. Bring to a boil. Stir in macaroni. Reduce heat to medium. Cook for 8 to 10 minutes or until macaroni is tender. Stir in beans; cook for an additional 1 minute or until thoroughly heated.

Makes 4 (1 1/4 cup) servings.

*I like to add chicken broth granules to the water for extra flavor, but cut down on the added salt.

Source: Heck if I know! From a hand-written recipe in my card file.


BARBARA BUSH'S ALL-AMERICAN CLAM CHOWDER

This recipe uses a canned soup as a shortcut, but is still great tasting!

7 ounces clams, canned with liquid (drain and save the clam liquor)
3 slices Bacon
1/2 cup Onion -- minced
1 cup Potatoes -- cubed
1 can Cream of celery soup
1 1/2 cups Milk
1 dash Black pepper 

Cook bacon in frying pan until crisp. Remove, drain and break into 1" pieces. Brown onion in bacon fat. Add clam liquor and potatoes. Cover. Cook over low heat until potatoes are done (about 15 minutes). Blend in bacon pieces, minced clams, and other ingredients. Heat, but don't boil. Bacon may be used for garnish.

Serves 4.

Source: Modified from a recipe I found on the internet some time ago.


POBLANO-RICE SOUP

1 lb Poblano peppers, roasted, then peeled and seeded
1 md Onion; coarsely chopped
1 Garlic clove
7 c Chicken stock; divided
1 tb Vegetable oil
1 c Uncooked rice
1 ts Salt
2 c Cooked shredded chicken
1 c Heavy cream
8 oz Monterey Jack cheese; cubed 

Combine peppers, onion and garlic with 1/2 cup chicken stock in blender; process until smooth. Heat oil in 4-quart Dutch oven over medium-high heat until hot. Pour poblano mixture into hot oil and cook sauce for 5 minutes, stirring constantly. Add remaining chicken stock, rice, and salt. Bring to a boil. Reduce heat and simmer 15 to 20 minutes or until rice is tender. Add chicken and cream; heat thoroughly. Place heaping tablespoon cubed cheese in bottom of each bowl. Ladle soup over cheese and serve immediately.


SIMPLE SALMON CHOWDER

3 t Butter
1 large Onion, diced
1 1/2 c Celery, diced
4 medium Potatoes, diced OR...
3 large -potatoes, diced
2 rounded tablespoons Cornstarch
12 fl Evaporated milk 
2 c Cooked salmon* 

Saut?© celery and onion in butter until brown. Add potatoes and enough water to cover. Simmer 20 minutes or until potatoes are done. Stir cornstarch into about 1 cup water and add to mix. Increase heat to thicken. Add milk and salmon and serve when hot.

Serves 4. 

*(2 small cans or 1 large can)

Source: Alaska Seafood booklet (received through the mail many years ago)

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