2 large leeks(white and light green parts), finely chopped
2 large stalks celery, finely chopped
2 cloves garlic, minced
4 cups low-fat unsalted or low sodium chicken broth
2 (16 oz) packages of frozen broccoli florets
1 (15 oz cannellini or white beans, preferably low sodium, thoroughly
rinsed and drained
1 tsp ground cumin
1 bay leaf
1 (12oz) can of fat-free evaporated milk
salt and pepper
Liberally coat a large pot with oil spray, and preheat it over medium
heat. Add the leeks and celery and saute for 6-8 minutes or until
slightly softened, adding a little water as needed to prevent
scorching. Add the garlic and saute for 1 minute. Add the chicken
broth, broccoli, beans, cumin, and bay leaf, and bring to a boil.
Then reduce the heat to low and partially cover the pot. Simmer for
20 minutes. Add the evaporated milk and cook for an additional 2
minutes, uncovered. Remove the pot from the heat and allow the soup
to cool slightly, about 5 minutes. Remove the bay leaf. Puree the
soup, in small batches, in a blender until completely smooth. Season
with salt and pepper to taste before serving.
Calories 302 per 2-1/2 cups Protein-26g, Carb-50g, Fat-2g,
Cholesterol-0g Fiber-16 g, Sodium-440 mg
Tuesday, October 9, 2012
Posted by Stef at 9:08 PM
2 T olive oil, plus a little extra to drizzle
2 onions, peeled and chopped
2 medium carrots, peeled and chopped
1 celery stalk, trimmed and chopped
sea salt and pepper
few thyme sprigs
1 bay leaf
2-1/2 oz smoked back(Canadian) bacon, trimmed of fat and chopped
2 Tbsp tomato paste
2x 14 oz cans cranberry beans, rinsed and drained (I used dark red kidney bean)
5 oz cherry tomatoes, halved
2-1/2 to 3-1/2 cups chicken stock or water
2 ¼ oz spaghetti, broken into small pieces
large handful of basil, finely shredded
Parmesan, for grating
Heat the olive oil in a large pan and add the onions, carrots celery,
and some seasoning. Stir frequently over medium-high heat for 6-8
minutes until the vegetables are beginning to soften. Add the thyme,
bay leaf, and bacon. Increase the heat slightly and cook, stirring,
for another 2 minutes. Stir in the tomato paste and cook for another
Tip in the cranberry beans and cherry tomatoes, then pour in the
chicken stock or water to cover. Bring to a gently simmer. Add the
spaghetti and cook for 10 minutes. Taste and adjust the seasoning.
To serve, ladle into warm soup bowls and sprinkle over the shredded
basil. If you wish, add a restrained drizzle of olive oil, and grate
a little Parmesan over each portion. Serve with chunks of rustic
Posted by Stef at 9:03 PM
7 oz Kale
2 T olive oil
2 onions chopped
2 garlic cloves, minced
5oz Chorizo sausage
2 large red potatoes, diced
6 cups water
1. Trim 7oz kale, cutting off the hard stems, then mince the leaves and
place in a bowl; set aside.
2. Heat 2Tbsp olive oil in a large pan and saute' 2 chopped onions and 2 minced garlic cloves for 5 to 6 minutes, stirring frequently, until soft but not browned.
3. Tip in 5 oz diced Chorizo sausage, stir, and cook for a few more minutes.
4. Add 2 diced, scrubbed, large red-skinned potatoes, 6 cups water to
cover, and some salt and pepper. Stir well and bring to a boil.
5. Lower the heat and simmer for 10 to 12 minutes until the potatoes are
just cooked. Tip in the kale and simmer for another 3-5 minutes until
6. Check the seasoning and serve in warm bowls.
**Renee's variation. I substituted 12 oz(one small package) of mild
Italian sausage, browning, and draining on a paper towel before
dumping back into the pan of lightly sauteed onions and garlic. I
didn't measure the kale, I just used one bunch as they sell it. Maybe
next time I try this I'll be brave enough to try Chorizo!
Posted by Stef at 8:57 PM
2 lb cooking apples(about 5-6)
¼ cup superfine sugar
2 tbsp butter, plus extra to grease
2 ripe Breaeburn apples
juice of 1 lemon
1-1/3 cups whole wheat flour
4 tsp baking powder
½ tsp fine sea salt
about 1 cup brown sugar
1 tsp ground cinnamon
1 tsp ground ginger
½ tsp freshly grated nutmeg
½ tsp ground cloves
1 large egg, lightly beaten
¼ c light olive oil
2 tbsp apricot jelly, to glaze
1-2 tbsp water
1. Peel core and slice the cooking apples.
2. Place in a wide pan with the sugar and butter. Cook over high heat for 10-15 minutes until the
apples have broken down to a pulp and any excess water has cooked off.
3. Transfer to a bowl and cool completely. You should have about 1 lb puree.
4. Heat the oven to 325 degrees F.
5. Line and lightly grease a 9 inch cake pan with a removable bottom. Peel, core, and finely
slice the eating apple, using a mandolin or sharp knife. Place in a bowl and pour over
most of the lemon juice and a splash of water; set aside.
6. In a large bowl, mix together the whole wheat flour, baking powder,
baking soda, salt, sugar, and ground spice. Make a well in the center.
7. Add the egg, olive oil, and apple puree into the well. Fold into the dry ingredients until just
8. Transfer the mixture to the prepared cake pan and gently level the top with a spatula.
9. Bake the cake for 30 minutes until it feels just firm to the touch in the center.
10. Working quickly, overlap the sliced apples in concentric circles on top, leaving a margin
around the edge.
11. Brush the slices with a little lemon juice and return to the oven for another 30—35 minutes
until a skewer inserted into the center comes out clean.
12. Let the cake cook slightly before unmolding onto a rack.
13. Warm the apricot jelly with the water, stirring until smooth. Brush over the top of the cake
to glaze. Serve warm.
***Renee's note: you can make superfine sugar by measuring ¼ cup of
granulate sugar into a blender and whirring it for a couple of
seconds. Be very careful not to let the apple puree burn, it will do
so very easily, I would recommend yellow delicious, for the puree, and
definitely avoid granny smith(they don't break down, great for pie,
bad for this recipe)Also, he really means slicing the apples for on
top very thin, my peeler, corer slicer was too thick a slice.
Posted by Stef at 7:16 PM