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Newsletter  Feb. 5/02 - Susan van Dueck

  1. Beef Stock
  2. Hearty Beef, Barley and Vegetable Soup
  3. French Onion Soup
  4. Chicken Stock
  5. Classic Chicken Noodle Soup
  6. Thai Chicken and Coconut Milk Soup
  7. Fish Stock
  8. Clam Chowder
  9. Shrimp Bisque
  10. Phó (Vietnamese Beef-Noodle Soup)
  11. Vegetable Stock
  12. Reduced Fat Vegetable Soup
  13. Black Bean Vegetable Soup
  14. Reduced Fat Clam Chowder - West Coast Style

I thought this would be a good time to talk about soup and the importance of stock in its flavour and nutrition content. 

Although we love to see your smiling faces, we do whatever we can to help you stay healthy through food. As they say, “You are what you eat.”

In fine restaurants, a good stock is a must in soups and sauces, mainly because of the taste it imparts. BUT DINER BEWARE! Many restaurants use commercial canned or concentrated stocks, which are usually very salty and contain preservatives. We had a shock when dining in a Seattle seafood restaurant a few years ago. Dr. Van Dueck ordered the chowder (you know the white kind--Boston) and liked it so much that he asked for the recipe. The waiter was kind enough to bring us the recipe card for us to copy. Much to our chagrin, we found that it was made with a powdered stock mix and didn't have milk or cream in it, but Coffee Mate. We were stunned and needless to say didn't bother to write down the recipe. I finally realized why they used Coffee Mate instead of the real thing. They were avoiding dairy for those with allergies. I still think that it is awful that unsuspecting customers are fed Coffee Mate, a product we personally avoid. What did we learn from this? ...You can't always trust your taste buds!

We know you can't always eat at home but homemade stocks are so much better for you. Here's why...

First of all, you can control the quality of the ingredients such as organic based ingredients and salt content. Most importantly, properly prepared stock provides easily-assimilated minerals from bones, cartilage, marrow and vegetables. When acids, such as lemon juice, cider vinegar or wine, are used in the making of soup stock, they help to draw out minerals from the bones and other solids (particularly calcium, magnesium, and potassium). Stock also provides hydrophilic colloids which attract digestive juices for better break down of foods. Proper preparation, which includes simmering the stock for 12 to 48 hours, makes for a gelatinous stock. When the stock is cool, it should be wobbly like jelly. Gelatin is known to aid digestion and allows the body to more fully utilize complete proteins.

Fish stock, especially when the heads are used, provides iodine, which is extremely important to the thyroid gland. According to research, 40% of all Americans have some level of thyroid dysfunction which causes, fatigue, weight gain, frequent colds and flu, inability to concentrate, and depression, etc.

Our predecessors were very wise in using all the scraps of meat and veggies. Not only did they not waste, but they produced nutritious foods for their families. Most kitchens had a large pot of stock simmering on the back of the stove at all times.

TIPS: Keep a freezer bag in the freezer to collect onion skins and trimmings, celery bits, carrot ends, mushroom stems and tomato bits.

Keep separate bags to collect chicken bones, crustacean shells, beef bones and meat scraps. When it comes time to making stock, you will have a lot of the ingredients just waiting for you.

Stock can be frozen or pressure canned. I put aside a weekend a couple of times a year and make all my stocks. They are then stored and ready for whenever I need them. When making stock always start with COLD water (preferably purified).

Today I will give you the recipe for beef stock and a couple of soup recipes to go with it. Over the next 2 weeks I will continue the stock and soup theme until we cover all stock types which include beef, chicken, fish, shellfish, and for fun and variety, Asian.

Variations on these include lamb, veal, turkey, and duck.

Beef Stock

Approximately 8 lbs. beef marrow bones, knuckle bones, rib & neck bones.

Cold purified water to cover.

1/2 cup cider vinegar

Chop all vegetables in large chunks. If you have a sorry-looking tomato or mushroom stems available throw them in too. Use veggies that you have saved in a freezer bag (see TIP above).

However, the veggies you must have are:

3 onions
3 carrots
3 celery stalks

Several sprigs of thyme, 2 bay leaves, 10 peppercorns.
A handful of fresh parsley.

Place bones in a roasting pan and roast in oven on 350 F until browned. Remove bones and put into a large stock pot. Pour the fat out of the roasting pan. Place pan over burner and add cold water. Scrape up all the good brown bits and add the contents of the pan to the stock pot. Add more COLD water to cover the bones. Make sure liquid comes no higher than 2 inches from the top. Add veggies, herbs and spices, except parsley. Bring to a boil, skimming scum as it forms. Simmer uncovered at least 12 hours and as long as 48. Just before removing from heat add the parsley. The stock should look quite disgusting at this point but the final product will be wonderful! Strain the stock and place in the fridge for a few hours or until the fat solidifies on the top. Skim off the fat and restrain the stock through a very fine sieve or cheesecloth to remove impurities. Place in serving size containers appropriate for your family size and freeze or pressure can. If you have a dog or have a friend with one, you know what to do with the bones. When our dog was alive, she had to fight with Rodney over them!

Variation: Use Lamb or Venison bones instead of beef. If you are lucky enough to have access to a whole carcass, it is recommended to use the feet and antlers as they have a great deal of gelatin.

"Indeed, stock is everything in cooking...without it nothing can be done." ~Auguste Escoffier

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Hearty Beef, Barley & Vegetable Soup

2 tablespoons vegetable oil
1 pound beef stew meat, cut into 1/2-inch cubes
1 cup finely chopped onion
2 garlic gloves, minced
1 -28 ounce can whole tomatoes, pushed through a sieve or food mill
1 large potato, diced
1 cup celery, chopped
1 cup carrots, diced
1 cup pearl barley
2 bay leaves
1 tsp dried basil
4 cups beef broth
1 cup frozen corn
1 cup frozen peas
1 tbsp chopped fresh parsley

Heat oil in heavy large Dutch oven over medium-high heat. Add beef and cook until brown, stirring occasionally, about 8 minutes. Add onion and garlic and sauté until onion is tender, about 5 minutes. Stir in tomatoes with juices and all remaining ingredients except frozen vegetables and parsley. Cover and simmer until meat is tender, about 1 hour 10 minutes.

Serves 8 to 10.

I recently resurrected our slow cooker. This soup is great in the crock pot. Simply, brown beef in oil in a large frying pan. Add it to the slow cooker. Then sauté the onions and garlic until translucent and add to crock. Add all other ingredients except the last three. Turn slow cooker on low for about 8 to 10 hours. Just before turning off, add the last three ingredients until warmed through.

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French Onion Soup

6 large onions, sliced thin
1/4 cup unsalted butter
1 tbsp unbleached organic white flour
6 cups beef stock
6 - 1/2-inch-thick slices of French bread, toasted
3/4 pound coarsely grated Gruyère cheese

In a large Dutch oven cook the onions in the butter over moderate heat. Stir frequently until they are golden brown. Sprinkle the onions with the flour and cook the mixture, stirring, for 3 minutes. Add the stock slowly and stir the soup constantly, until it comes to a boil. Simmer covered, for 20 minutes. Season the soup with salt and pepper.

Put one slice of the toast in each of 6 heated soup bowls, top each toast with 2 tablespoon of the Gruyère, and pour the soup over the toasts. (To serve the onion soup gratiné, arrange the 6 toasts on the bottom of a flameproof casserole, heap each of them with 2 tablespoons of the Gruyère and broil it under a preheated broiler about 4 inches from the heat for 3 minutes, or until the cheese is melted and bubbling. Place on top of bowl of soup.)

Serves 6.

Chicken Stock

1 stewing chicken or 3 lbs of chicken bones (preferable organic & free range). Ask your butcher for bones or save from boning your own chickens. You can use gizzards (only from one chicken) and feet (don't worry, they've been washed).

4 litres cold purified water
2 tbsp cider or white wine vinegar
1 onion, coarsely chopped
2 carrots, coarsely chopped
3 celery stalks, coarsely chopped (Or use what you have saved in your freezer bag, see TIPS above)
10 peppercorns
several springs of thyme
1 bunch parsley
2 bay leaves (fresh or dried)

Place everything but the parsley in the pot and cover with the cold water (add more if necessary being careful to leave 2 inches at the top of pot to avoid boiling over). Let stand for 30 minutes and then bring to a boil. Scoop off the scum that rises to the surface. Reduce heat and simmer 24 hours preferably. You can get away with 6 hours but the longer the richer and more nutritious.

Just prior to turning the stock off, add the parsley. Remove large pieces of meat and bones. If using a whole chicken, reserve the meat for soups. Other meat scraps can be given to pets. Strain the stock into a large bowl and refrigerate until fat solidifies on the surface. Remove the fat and strain stock again through a very fine sieve or cheesecloth.

TIP: For a richer coloured and flavoured stock, roast the bones until brown in a 350° F oven prior to placing in stock pot. Do not roast if using a whole chicken.

Variations: For Turkey or Duck simply do the same process using these instead of chicken. These will be stronger stocks. Duck fat is wonderful for cooking...just ask any chef. And it IS healthy contrary to the 'Low Fat' gurus' opinions. This is a whole other subject.

How to clarify stock:

I rarely bother with this step but if you are making something like a clear chicken soup you will want to do this.

2 litres stock (this has to be from after the final straining)
2 egg whites, lightly beaten

Add egg whites to the stock and bring to a boil while whisking. As soon as the stock boils stop whisking and let it boil for about 5 minutes. On the surface a white spongy crust will form. Take off the heat and strain through cheesecloth.

Classic Chicken Noodle Soup

You can use the chicken left from your stewing hen for this classic soup. I would, however, taste the chicken for quality. 24 hours is long enough to suck out most of the taste and goodness, so use your judgment. If you think it is past it's prime, use other chicken meat and give the stock meat to the animals. They won't complain. Serves 6.

2 cups left-over chicken chopped into small chunks
4 cups chicken stock (you don't have to clarify)
3 medium carrots, sliced
2 celery stalks, sliced
1 small onion, roughly chopped
1 bay leaf
salt and freshly ground pepper to taste
1 tbsp parsley, chopped
2 cups medium egg noodles or 1 cup cooked rice, preferably brown

Bring stock to a boil. Add carrot, celery and onion and bay leaf. Turn to  moderate heat.  Simmer until vegetables are almost tender. Add noodles. When the noodles are almost cooked (5-10 minutes) add chicken, salt and pepper, and parsley. Simmer for 5 more  minutes.

You could leave the noodles and rice out of this soup and add more chicken if you like. Without noodles or rice the total carbohydrates are 25 (4 per serving). With noodles you are  increasing the high glycemic carbohydrates to about 30 per serving. Rice will  increase high glycemic carbohydrates to 16 per serving. You could manipulate this recipe by only adding 1 cup of noodles to bring amount down to 15 g per serving.

Thai Chicken and Coconut Milk Soup (gaeng com yam gai)

Serves 4.

500 g boneless chicken breasts and/or thighs
2 1/2 cups chicken stock
2 1/2 cups thick coconut milk (available in most supermarkets in the Asian  section)
5 dried kaffir lime leaves (omit if you can't find but available at  Granville Market or Seacoast Produce in Steveston)
1 inch piece of fresh ginger or Thai galangal if available, peeled and  finely chopped
1 stem fresh or bottled lemon grass, sliced very thinly
2 tbsp lemon juice
1/2 tsp sugar
2 tbsp fish sauce
2 tsp fresh red chilies, seeded & chopped finely (adjust to your heat  tolerance)
5 green onions, chopped finely
handful of freshly chopped cilantro

Cut chicken into bite size pieces. Combine coconut milk, lime leaves, ginger and lemon grass in a large saucepan and bring to a boil. Add the chicken and simmer, uncovered until chicken is  tender. Stir in lemon juice, sugar, chilies and green onions. Bring to a boil and simmer for 3  minutes. Serve sprinkled with cilantro.

"Hot soup at table is very vulgar; it either leads to an unseemly mode of taking it, or keeps people waiting too long whilst it cools. Soup should be brought to table only moderately warm."  ~Charles Day, Hints on Etiquette (1844) 

What did he know anyway? Times have changed!

Fish Stock

3 or 4 whole fish carcasses (include heads if possible) from non-oily fish such as sole, halibut, rockfish, snapper etc. (No salmon or tuna)
2 tbsp unsalted butter
2 onions, sliced
1 leek, washed thoroughly and coarsely chopped
2 celery stalks, chopped
1 carrot, sliced
1 cup dry white wine
2 tbsp lemon juice or white wine vinegar
3 garlic cloves, crushed in their skin with the back of a broad knife
4 litres cold purified water 
Handful of fresh parsley
5 fresh thyme sprigs
2 bay leaves
6 black peppercorns

Melt butter in stockpot. Sauté vegetables and cook until tender. Add wine and bring to a boil. Add fish carcasses and cover with water (make sure it covers bones but is about two inches from top of pot). Bring to boil. Skim the scum that rises to the surface.

Add the parsley, thyme, bay leaves, and peppercorns. Simmer stock on low for at least 4 hours but preferably 24. When cool, remove large pieces of bone etc. Strain and refrigerate until fat congeals on top of stock. Skim off the fat and strain through a fine sieve lined with several layers of cheesecloth. Stock can be refrigerated up to three days or frozen for up to 3 months. Alternatively, pressure can.

Variations: Prawn, crab or lobster You can combine all of the above but I usually do prawn on its own and put crab and lobster shells together. You will need about 2 lbs of shells. Do include the prawn heads and any innards from the crab or lobster.

Try steaming clams and mussels in some fish stock, wine, garlic and shallots. Simple, delicious and nutritious.

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To make a good chowder and have it quite nice
Dispense with sweet marjoram, parsley and spice;
Mace, pepper and salt are now wanted alone.
To make the stew eat well and stick to the bone,
Some pork is sliced thin and put into the pot;
Some say you must turn it, some say you must not;
And when it is brown, take it out of the fat,
And add it again when you add this and that.
A layer of potatoes, sliced quarter inch thick,
Should be placed in the bottom to make it eat slick;
A layer of onions now over this place,
Then season with pepper and salt and some mace.
Split open your crackers and give them a soak;
In eating you'll find this the cream of the joke.
On top of all this, now comply with my wish
And put in large chunks, all your pieces of fish;
Then put on the pieces of pork you have fried
I mean those from which all the fat has been tried.
In seasoning I pray you, don't spare the cayenne;
'Tis this makes it fit to be eaten by men.
After adding these things in their regular rotation
You'll have a dish fit for the best of the nation.

~ Author unknown

Clam Chowder

This chowder is somewhere in between the white Boston and the red Manhattan chowders. So who says you can't please everybody! Serves 8.

8 cups fish stock
½ cup unsalted butter
½ cup unbleached, organic white flour
2 medium carrots, chopped in approx. ¼ in. cubes 1 stalked celery, chopped in approx. ¼ in. cubes
1 small onion, chopped in approx. ¼ in. cubes
½ green pepper, chopped in approx. ¼ in. cubes
1 medium red potato, unpeeled and chopped in approx. ¼ in. cubes
¼ cup tomato paste
3 lb. fresh clams in the shell, or if unavailable 2-12 oz. cans baby clams or 1 lb. frozen, thawed
3 tbsp Worcestershire sauce
Hot sauce such as Tabasco to taste
½ cup whipping cream
Salt and pepper to taste

Place clams in enough water to cover, add 1/2 cup corn meal to water. Soak for 1/2 hour to remove sand and impurities. Rinse. Steam clams until shells open. When cool, shuck clams and reserve clam meat. If using alternatives, skip this step.

Melt the butter in a large heavy bottomed pot. Sauté carrots, celery, onion, potato, and pepper until onion is translucent. Stir as needed. Add flour and blend in tomato paste. Gradually stir in fish stock and stir well. Simmer for 45 minutes. If not thick enough, in a small container shake flour and water and add to soup...just enough to thicken to desired consistency. Make sure there are no lumps in the flour and water. Also, make sure you cook for a few minutes until flour loses raw taste.

Add the clams; simmer for 2 or 3 minutes. Add Worcestershire, hot sauce and cream, salt and pepper. Serve.

Variations: You can make this into seafood chowder by adding various seafood varieties. To this recipe you could add 1 whole crab boiled or steamed and cleaned and 1/2 lb. cubed raw fish such as salmon, halibut or cod. Adjust your amounts if you wish to add more varieties. Other suggestion are mussels (handle as with clams but don't need to be soaked in cornmeal, lobster (handle as with crab).

A fun and impressive way to serve this soup is to put in individual sour dough bread bowls that have been hollowed out.

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Shrimp Bisque

Serves 4.

1/4 cup butter
2/3 cup mushrooms, finely chopped
1 carrot, finely chopped
1 onion, finely chopped
1 celery stalk, finely chopped
2 tbsp parsley, finely chopped
1 bay leaf
1/2 tsp peppercorns
1 tsp sugar
1/4 tsp dried marjoram
1/4 tsp mace
1 tbsp lemon juice
2 cups prawn stock (fish stock is also suitable)
1 lb raw shrimp or prawns, shelled and chopped
1 green onion, finely chopped
1/2 cup whipping cream

Melt butter in large saucepan; add mushrooms, carrot, onion, celery, parsley, bay leaf, peppercorns, sugar, marjoram, mace, and lemon juice. Simmer covered for 5 minutes and stir once or twice. Add the stock and simmer covered for 20 minutes. Press through a food mill or large sieve and discard vegetables. (You can keep the vegetables in if you like, but you will need to puree using a blender or stick blender.) Return to saucepan, add raw shrimp and cook for 3 or 4 minutes. Puree. Add green onion. Remove from heat and add cream. Serve immediately. 

Variations: Lobster, Crab, Salmon For Lobster Bisque, chop lobster into small pieces and add to the pan as with shrimp procedure. For Crab Bisque steam crab and remove meat. Add to bisque as in shrimp procedure but do not cook further. For Salmon bisque use either a can of salmon and add just before pureeing. Or preferably cook a 4 oz fillet by poaching in fish stock or court bouillon. Make sure all bones are removed. Proceed as with crab.

I hope you enjoy! Until next time…have a great time fishing it up… Oops, that's dishing…. 

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Asian Soups

I love the traditional Pho soup of Vietnam. There is something incredible about the aroma of the spices. It is so complex in taste and smell, yet so simple to make. You can change it to suit your own taste...mild or blazing hot! Here is one version of many.

Vietnamese Spiced Beef Stock (Nuoc Dung Bo)

3 lbs meaty beef bones or oxtails
14 cups purified water
1 3-inch piece of ginger
1 onion, cut in quarters
1 tbsp salt
6 whole star anise
1½ cinnamon sticks
2 large bay leaves
4 whole cloves
1 tbsp sugar
2 tsp fennel seeds

Place bones in a roasting pan and roast in oven on 350° F until browned. Remove bones and put into a large stockpot. Pour the fat out of the roasting pan. Place pan over burner and add cold water. Scrape up all the good brown bits and add the contents of the pan to the stockpot. Add more COLD water to cover the bones. Make sure liquid comes no higher than 2 inches from the top. Salt and return to a boil. Stir in the star anise, cinnamon, bay, cloves, ginger, onion and sugar. Put the fennel seeds in cheesecloth, a tea ball, or in tin foil that's been pierced all over, and add them to the pot. When the stock comes to a boil, reduce heat to low and simmer, skimming, for about 4 hours. Strain and remove fat.

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Phó (Vietnamese Beef-Noodle Soup)

If you like Asian soups and can tolerate some spice, this is the ultimate comfort food. It's a snap to make once you get hold of all the ingredients and in Vancouver we have access to an amazing array of Asian ingredients. Depending on personal tastes, variations on phó would include crunchy tripe, tender long-cooked brisket, savoury beef balls, or silky tendon. Or it could come as a light chicken version, phó ga. A good phó restaurant's menu would be expected to list at least 15 to 20 of these.

 Whatever your preference, this soup is delicate but filling; fragrant and satisfying--and historically interesting. Phó is a blend of Mongolian beef hot pot (the Vietnamese were the only people who defeated the Khan's invading armies--that grilled their meat on their shields and made "hot pot" soup in their helmets), Chinese spices, and SE Asian herbs.

Serves 6 as a meal in great big bowls.

Accompany with a bottle of chili-garlic sauce (Tuong ot Toi Viet-Nam, if you can get it) or chili oil drizzled into broth for extra heat on the side (Yum!).

  • ½ pound phó rice noodles (These can be the real thing, banh phó, or rice sticks or any rice noodle at all. If you use wheat-based vermicelli or spaghettini, it will still be good, but it won't really be phó.)
  • 8 cups Vietnamese Spiced Beef Stock (above)
  • Lime juice
  • 2-3 tbsp nuoc mam (fish sauce made from fermented anchovies available in some supermarkets and Asian markets) or other Southeast Asian fish sauce
  • ¾ pound slab of boneless beef (top round is fine), partially frozen then sliced into paper thin slices (ask your butcher) For a fancier version use fillet. I was even able to get the butcher at Save on Foods to slice it for me.

Accompaniments: ¼ cup sliced green onions, ½ cup Thai basil or regular, 2 cups fresh bean sprouts, 6 lime slices, finely sliced jalapeno peppers, and nuoc mam.

Cook the noodles in boiling water for 5 minutes, then drain (or follow package directions for whatever noodles you're using). Heat spiced beef stock, lime juice, and nuoc mam in a large non-aluminum saucepan. Bring to a boil, then reduce heat and simmer the broth for about 30 minutes.

Arrange green onions, basil, bean sprouts, chillies, and lime slices on a platter.

When ready to serve, distribute the noodles evenly among the deep bowls, then top with meat slices. Pour the hot broth over both, filling the bowl, and serve immediately, with porcelain spoons and chopsticks and with the platter of accompaniments, nuoc mam, and chilli sauce on the side.

This is a meal in a bowl!

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Vegetable Stock

You won't get the benefit of gelatin in this stock but you will enjoy the abundance of electrolytes!

4 stalks of celery, coarsely chopped
4 carrots, coarsely chopped
4 large onions, coarsely chopped
1 medium turnip (rutabaga), peeled and cut into 1/2 inch cubes
1 tomato
6 cloves of garlic, crushed
1/2 cup parsely
10 black peppercorns
several fresh thyme sprigs, or 1 tsp. dried thyme in bouquet g'arni
2 bay leaves
4 quarts (litres) filtered water

Put all ingredients in a large stock pot. Bring to a boil. Skim off any scum that rises to the surface. Reduce the heat and let simmer for one hour. Strain the stock into a large bowl. Extract as much juice as possible by pressing down on veggies with the back of a large serving spoon. Discard veggies. Strain stock through cheesecloth. Freeze or pressure can.

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I'd like to introduce you to one of our clients, 'Uncle' Bill Anatooskin. Bill takes great pleasure in cooking and developing recipes. He also, does cooking demonstrations. Here are 2 vegetable soup recipes and one seafood soup from Bill's kitchen. ENJOY!

Reduced Fat Vegetable Soup

Serves 12.

14 cups vegetable stock
2 medium onions, chopped
2 large carrots, scrubbed and sliced
2 medium potatoes, peeled and diced
1/2" 2 medium green peppers, seeded and diced
28 fl. oz. canned no-salt plum tomatoes, including liquid (mash tomatoes)
1/4 tsp. freshly ground black pepper
2 tsp. curry powder (optional)
3 cups finely shredded green cabbage
2 large celery stalks, chopped
1 1/2 cups cauliflower florets
4 tsp. dried dill weed or 3 tablespoons finely chopped fresh dill

Into a large cooking pot, measure water. Add chopped onions, chopped carrots, diced potatoes, diced green peppers, mashed tomatoes including liquid, chicken soup base, pepper and curry powder. Bring to boil, reduce heat, cover and simmer for 20 minutes or until carrots are tender. Add shredded cabbage, chopped celery, cauliflower florets, dill weed and simmer an additional 15 minutes.

If soup is too thick, add more water and bring to boil.

Adjust seasonings to taste.

Serve hot.

Per 8 ounce serving:
Calories 71
Fat 0 g
Cholesterol 0 g
Sodium 281 mg
Fat/Cal 5 %

Try it and ENJOY.

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Black Bean Vegetable Soup

Serves 12

32 fl. oz. vegetable broth preferred, or use chicken broth
1 large onion, chopped small
6 large garlic cloves, finely chopped
30 fl. oz. canned black beans, drained and rinsed
2 cups water
1 large potato, peeled and cubed 1/2"
14 1/2 fl. oz. canned plum tomatoes (no salt), crush tomatoes, include liquid
1/2 tsp. dried thyme
3/4 tsp. ground cumin
1 cup fresh green beans, cut into 3/4" lengths
1 large carrot, scrubbed and coarsely shredded
1 large green pepper, seeded and chopped
1 large sweet red pepper, seeded and chopped
2 large celery stalks, chopped small
1/4 tsp. Tabasco sauce or red hot sauce
2 Tbsp. low sodium soy sauce (optional)
4 green onions, chopped small (for garnish)

In a large saucepan or heavy-bottom cooking pot, add 1/2 cup broth, onion and garlic and bring to boil. Reduce heat; cover and simmer for 4 to 5 minutes or until onions are translucent.

 Stir in black beans; add water, diced potatoes, crushed plum tomatoes (including liquid), thyme, cumin, green beans and remaining broth; return to boil. Reduce heat, cover and simmer for 15 to 20 minutes or until potatoes are tender, stirring occasionally.

Add shredded carrots, green and red peppers, chopped celery, Tabasco sauce and soy sauce; cook for an additional 5 minutes.

Adjust seasonings to taste.

Garnish each serving with chopped green onions.

Per 8 ounce serving:
Calories 119
Fat 2 Mg
Cholesterol 0 Mg
Sodium 304 Mg
Fat/Cal 13 %

An excellent nutritional vegetable soup and easy to make. Let me know how it turns out.

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Reduced Fat Clam Chowder - West Coast Style

Serves 10.

2 cups water
3 lbs. fresh baby clams in shell
6 cups boiling water
14 fl.oz. canned clam nectar
2 large carrots, scrubbed and diced
2 medium potatoes, peeled and cubed 1/2"
1 tsp. salt
1/2 tsp. freshly ground black pepper
14 fl. oz. canned tomatoes, no-salt, include liquid
2 medium potatoes, peeled and chopped
4 cups water
1 medium onion, chopped small
2 large celery stalks, including leaves, chopped small
1/2 cup ketchup
2 cups skim milk

In a large saucepan, measure 2 cups water, fresh clams and boil until clams open, about 8 to 10 minutes.

Remove clams from shell into a bowl and set aside. Pour liquid through a fine sieve to remove any particles and reserve.

In a large cooking pot, add 6 cups of boiling water and bring to boil. Add strained clam liquid, clam nectar, carrots, salt, pepper and cubed potatoes and bring to boil. Puree' tomatoes in a food processor or blender and add to soup pot. Reduce heat, cover and simmer for about 30 minutes or until carrots and potatoes are just tender.

Meanwhile, in a separate medium size saucepan, add chopped potatoes and 4 cups of water and cook until potatoes are done, about 10 o 12 minutes. Drain and discard water; mash potatoes and set aside.

Add baby clams, chopped onions, diced celery and ketchup to soup and cook for 10 minutes longer.

Add skim milk, stirring constantly. Add reserved mashed potatoes, mix well and bring soup to just boil.

Adjust seasonings to taste. Remove soup pot from heat and let sit for about 15 minutes before serving.

Per 8 ounce serving:
Calories 126
Fat 1 g
Cholesterol 17 mg
Sodium 581 mg
Fat/Cal 6%

If you are not too concerned about a bit more fat, then add 1/4 pound of back bacon, chopped into small pieces, then fried to remove any fat. Add to the soup pot at the beginning of cooking. This will increase the Calories to 144, Fat to 2 g, Cholesterol to 23 mg, Sodium to 740 mg, and Fat/Cal to 10%.

Susan's comments: I think I'd be tempted to use some stock in place of some of the water for additional flavour and nutrition.

We hope you have enjoyed our stock and soup series.

References: Sally Fallon, Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.

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