Tag Archives: Lent

Soup Day!

Chicken SoupQuestion…When you think of soup, do you think of Winter? At the restaurant, we serve soup every day of the year, and it never seems to fall out of popularity. Soup fills us up, it is satisfying and many times is a lower calorie alternative to whatever it was that we considered eating in the first place.

Ahhh! Soup. I can smell it now. Soups can take on any personality you choose; bold and spicy like chili, beef vegetable with those wonderful textures and little bursts of flavor, creamy tomato or a spicy roasted vegetable concoction, blended to silk with an immersion blender. Soups can be hearty and overflowing with meat, vegetarian with lentils and other legumes, creamy, brothy, or made from leftovers that wait patiently in your refrigerator to come out and be useful. So let’s make some soup today!

Today, I’m making 2 gallons of soup for a church supper, so as long as I’m using a large pot, I might as well make more to freeze for our household. That’s what is great about soup, you can make as much as you want. If you are home for several hours you can make a chicken soup from scratch. Start with a nice, plump WHOLE chicken, some chunks of carrot, celery (use the tops and leaves of the stock) and chopped onion. OR, use that leftover chicken from Sunday and make a smaller batch.

Do you think you are a “non-cook?” Well, soup is not rocket science. Find a good basic recipe to follow the first time, and from there you can learn to be creative. Here’s a good way to make chicken noodle soup. Watch out for the salt. If anything, be a little stingy. You can always add more later. Are you ready to make your house smell wonderful? It might seem like it takes a lot of time to make soup. Well, it does, but you don’t have to stand in the kitchen while that chicken is cooking. Go read a book or take a nap. Here we go…

Chicken Noodle Soup
Makes about 2 gallons soup

1 Tablespoon olive oil
1 onion, chopped
2 cups carrots, diced (wash, but no need to peel)
2 cups diced celery (use the tops and leaves, too)
salt and pepper
3 or 4 cloves garlic, chopped
1 whole chicken (about 4 pounds), cut into quarters for easier handling
water to cover chicken

In a LARGE pot over medium heat, heat olive oil. Add onion, carrots, celery and salt and pepper. Saute until onions are tender (about 7 minutes. Add garlic and saute about 1 more minute. Add chicken. Add enough water to cover the chicken plus about 1 inch. Raise heat to high and bring to a boil. When water begins to boil, reduce heat to maintain a simmer and continue cooking until chicken is “fall off the bone” tender, about 1 and a half hours. Turn off heat.

When chicken is done, set another large pot next to the first one. Place a large strainer over the clean pot. Using tongs, remove as many chicken pieces as you can and place in strainer. After chicken has drained, place the chicken in a large bowl to cool (it’s hard to handle chicken when it is burning your fingers). Now, using potholders, carefully pour the remaining liquid, veggies and chicken scraps into the strainer, letting all the broth pour into the pot. Pick through the veggies to find the chicken that’s hiding in there and put it in the bowl with the rest of the chicken. Throw out the veggies. Yup, toss ’em. They have done their job of flavoring that lovely stock, but they are full of chicken fat. Refrigerate the broth (stock) that you’ve just strained until it is chilled and the fat rises to the top (several hours). When the fat coats the top, skim it off and discard the fat. Now you have a beautiful stock for your soup.

Remove the cooled chicken from the bones. Discard the bones and skin. Chop chicken into bite-sized pieces.

Next step, assemble the soup: This sounds like we are starting over…
1 Tablespoon olive oil
1 onion, chopped
1 pound carrots, diced, peel this batch
2 cups diced celery
salt and pepper
3 or 4 cloves garlic, chopped

You can cut up these vegetables while the chicken is cooking and set them aside until needed.
Just like when you were starting the chicken process, saute the above veggies, except for the garlic, in that large pot that you just cleaned out from cooking the chicken. When onions are tender, place garlic in and saute for another minute until fragrant. Add “defatted” stock to veggies. Add:
½ cup dried parsley flakes
½ teaspoon ground pepper
1 teaspoon thyme
(do not add any salt until later. The stock will be salty from cooking the chicken)
Add the chicken back into the stock. Add enough water to make about 1 ½ gallons broth. Bring to a simmer. Simmer for about 30 minutes so all the flavors blend. Bring to a boil. When boiling, add one or two packages of noodles. Cook according to directions on noodle package, in the chicken soup stock,  until noodles are almost done. Turn off heat. Cover pot. Noodles will continue to cook as they sit in the soup. Allow all the ingredients to party until the flavors are blended. Add salt if necessary.

Eat some, freeze some. Enjoy!

 

Sweet Treats

sugarValentine’s Day is coming up, so…Hey, Sweetie! Let’s talk sugar.

Remember those little heart-shaped candies with the delightful words stamped on them that we used to give our friends on V-Day? And oh, how we (the girls) hoped that special fella would present us with a heart-shaped box of chocolates! Today, we bake chocolate desserts for our families, make heart cookies for the grandchildren and follow-up that special dinner with a decadent dessert.

Hey, if it’s one of those rare treats, enjoy. Savor every bite. Tomorrow’s a new day. But if you are like me, that one fabulous treat, tomorrow may find you hunting for more sweets for days to come. The biggest fact is that we, as humans are drawn to sweet stuff.

Now, now, don’t get defensive or self-righteous. We can have a rational discussion, and just about everyone is on a different page when it comes to sugar. In fact, some people are in their own book! (It won’t hurt to read some of those books, either. A real eye-opener is “The Blood Sugar Solution” by Mark Hyman, M.D.)

There is sugar, corn sweetener, high fructose corn syrup (did you know it has 8% less fructose than cane sugar?), glucose, beet sugar, dehydrated cane syrup (isn’t that sugar?) and so many more it would make your head spin. In fact, google “names for sugar.” Holy Cow! One site listed 56 names for sugar, many that we don’t even think of as sugar.

So how do we cut out sugar. Baby steps. First, if  you eat processed foods, packaged cereals, etc., start reading the ingredients list. Get savvy. Look up the ingredients you can’t pronounce. Some are good, some are not. Start substituting unsweetened applesauce for the sugar-loaded varieties. Eat more fresh fruit to satisfy those cravings for sweets. After all, fruit is sweet! Look at your favorite recipes. Try cutting the sugar in half. Try replacing sugar with honey (although too much honey is too much of a good thing, too). Put fruit on top of that waffle.

Speaking of waffles…I took a serious look at one of my favorite recipes and have revamped it. Hope you enjoy this one, and Happy Valentine’s Day.

The Ultimate Waffle

Waffle Mix

3 3/4 cups whole wheat flour
3/4 cup oat bran
3 Tablespoons baking powder
3/4 teaspoon salt

Mix above ingredients thoroughly in a large bowl and transfer to an airtight container for storage.

To make one waffle:
Preheat a 7” waffle iron
Mix together in a small bowl (use that little wire egg whip you got for Christmas in your stocking)
1/3 cup waffle mix
1/4 cup liquid egg substitute
up to 1/4 cup water
1 teaspoon canola or olive oil
Some cinnamon (optional)

Spray preheated waffle iron with no-stick spray

Pour waffle batter onto waffle iron, using a rubber spatula to get all the mix.
Cook about 3 minutes, or until steam stops rising from iron and the waffle feels “crispy” when you lift the lid and tap it with a fork.

Remove cooked waffle from iron and place on a dinner plate. Top waffle with 1/2 cup low-fat or fat-free cottage.

Top with your choice of fruit (fresh or frozen, unsweetened)

Now, the fancy stuff! Squirt some Fat Free whipped topping on the top. Take a picture! You’ve got yourself one super healthy, filling breakfast. At 10:30 a. m. when the others in your office are munching on doughnuts and leftovers of Mary’s birthday cake, you can just smile and say “No thanks. I’m still full from breakfast!”

Enjoy!

Meatless Painless!

Quinoa Harvest Chili

Lent is upon us, which immediately makes many “Lenten eaters” rush to that Friday night all-you-can-eat fish fry. We deserve better! How about sitting around the family table, enjoying conversation about the week-gone-by or the weekend plans, while enjoying a warm bowl of chili.

Not all chili is loaded with beef, and for non-vegetarians, meatless Mondays (as well as Lenten days) are becoming the healthy choice. The following recipe is one I found (and modified slightly) in a magazine and is from Brianne Jamerson of Indiana. Many vegetarian choices by non-vegetarians can be rather thin on protein, but this yummy chili is loaded! Black beans and quinoa pack a great punch of protein as well as fiber. Quinoa is an ancient grain that is high in protein, dietary fiber, several B vitamins and minerals and essential amino acids, AND you can now find quinoa is almost every grocery store!

Make it ahead, use a slow cooker, freeze some. Enjoy!

Quinoa Harvest Chili

1 medium onion, chopped
1 Tablespoons olive oil
3 to 4 cloves garlic, minced
2 15-ounce cans black beans, thoroughly drained and rinsed
1 sweet potato (about 8-9 ounces before peeling) peeled and cubed
1 large zucchini, chopped
5 cups water
2 cups vegetable (or chicken) broth, fat-free, reduced sodium
1 6-ounce can tomato paste
1 Tablespoon chili powder
1 Tablespoon ground cumin
2 teaspoons dried oregano, crushed
1 cup uncooked quinoa, rinsed and drained
salt and ground black pepper to taste

Plain Greek yogurt and/or snipped cilantro (optional)

In a 5 to 6 quart Dutch oven, cook onions in olive oil over medium heat until tender, about 10 minutes, stirring occasionally. Add the garlic and cook for 1 minute. Stir in the beans, sweet potato, zucchini, water, broth, tomato paste, chili powder, cumin and oregano. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.

Stir in the quinoa. Return to boiling; reduce heat. Simmer, uncovered, for 20 to 25 minutes or until quinoa and potatoes are tender. Season to taste with salt and pepper. Ladle into bowls. If desired, top with yogurt and/or cilantro.

Freezes well!

Makes 10 servings (3 quarts)