Roasted Green Tomato and Avocado Soup

 

Servies  : 6

Amount  Measure       Ingredient               Preparation Method
--------  ------------  ------------------            --------------------------
  2        pounds              green tomatoes     wedged
  3        tablespoons      olive oil
  1        teaspoon           salt
  1        teaspoon           ground black pepper
  2        onions
  1                                 garlic bulb  
  1        litre                   vegetable stock
  1                                 avocado -- peeled and chopped rough
  1        teaspoon           molasses

Preheat the oven to 400°.

Toss together green tomatoes, onions and garlic in olive oil, sprinkle with salt and pepper.

Spread the tomatoes in an even layer on a baking sheet. Rub garlic bulb with oil at and roast for 30 minutes.

In a stockpot over medium heat, add the roasted vegetables and stock; simmer about 5 min.

Add avocado  and molasses; then working in batches, puree the soup in a blender until smooth, Pass through sieve and adjust seasonings with salt and pepper.



NOTES : Serve with toast spread with garlic
Add a trimmed extra garlic bulb when roasting vegetables.
Squeeze roasted qarlic from bulb and spread on toast.


Recipe By     : Ellen M. Davis

Roasted Green Tomato and Avocado Soup

Calories (kcal):	292
% Calories from Fat:	44.1%
% Calories from Carbohydrates:	46.0%
% Calories from Protein:	9.9%

Per Serving Nutritional Information

 

Total Fat (g):	15g	30%	Vitamin B6 (mg):	.4mg	21%
Saturated Fat (g):	2g	16%	Vitamin B12 (mcg):	0mcg	0%
Monounsaturated Fat (g):	9g	54%	Thiamin B1 (mg):	.2mg	14%
Polyunsaturated Fat (g):	2g	15%	Riboflavin B2 (mg):	.2mg	10%
Cholesterol (mg):	2mg	1%	Folacin (mcg):	56mcg	14%
Total Carbohydrate (g):	35g	16%	Niacin (mg):	3mg	14%
Dietary Fiber (g):	6g	28%	Caffeine (mg):	0mg	N/A
Protein (g):	8g	20%	Alcohol (kcal):	0	N/A
Sodium (mg):	1527mg	64%
Potassium (mg): Calcium (mg):	887mg 73 mg	25% 7%
Iron (mg):	3mg	16%
Zinc (mg):	2mg	10%
Vitamin C (mg):	46mg	76%
Vitamin A (i.u.):	41351U	83%
Vitamin A (r.e.):	413 1/2RE	41%

* Percent Daily Values are based on a 1500 calorie diet.

Mexican Minestrone

A Spaghetti Western in a bowl. This soup is a hardy twist on the traditional Minestrone

Recipe By     : Ellen M. Ennis Davis
Serving Size  : 12   


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon       olive oil
  2               cans           diced tomatoes -- (10 oz)
  1                cup           salsa
  1                                 onion -- chopped
  1              clove          garlic -- grated
  1              stalk           celery -- chopped
  1                                carrot -- quartered and sliced
  1                                zucchini -- quartered and sliced
  2        tablespoons     chili powder
  1         tablespoon      Italian seasoning
  1              pound        chicken breasts without skin -- cubed
  1                can          black beans -- (15 oz) drained and rinsed
  1 1/2           cups       frozen corn
  1                cup          Corn macaroni, small shells
 8 1/2           cups        (2 litres) chicken stock
  2               cups         greens -- Kale, Spinach or Chard/ chopped
  1                cup         shredded cheddar cheese (optional)

In a dutch oven heat oil, add all vegetables except black beans, corn and greens. Saute on high heat until onions and celery are translucent

Add your chicken and cook until opaque, drained and rinsed and add beans, stock, tomatoes (do not drain), Italian seasoning and chili powder.

Cover and simmer for 1 1/2 hours . About 30 minutes before you're ready to eat, remove lid.  Stir in your frozen corn, greens and pasta. Replace lid, and cook another 30 minutes or so.

Ladle soup into bowls and garnish with chopped green onion and Cheddar cheese.


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Per Serving (without cheese): 200 Calories; 3g Fat (13.1% calories from fat); 16g Protein; 28g Carbohydrate; 6g Dietary Fibre; 21mg Cholesterol; 1074mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.




Per Serving (including cheese): 245 Calories; 7g Fat (24.3% calories from fat); 19g Protein; 28g Carbohydrate; 6g Dietary Fibre; 33mg Cholesterol; 1144mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1 Fat.

Squash, Carrot Soup

Recipe By     :Ellen M. Ennis Davis
Serving Size  : 8    
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                                 butternut squash
  1         tablespoon       olive oil
  4                                 carrot -- sliced 1/2-inch thick
  1                                 onion -- chopped
  1           teaspoon       grated ginger root
  2                                apples -- peeled and chopped
  2               cups         vegetable stock
     3/4      teaspoon     Dried thyme -- rubbed or 6 fresh thyme sprigs chopped
                                   salt and pepper
  1              bunch       chopped parsley -- reserve a sprig for each bowl, chop the rest
     1/3           cup        apple cider vinegar

Pierce squash in several places with sharp knife. Microwave at high (100% power) for 5 minutes to soften peel. seal in a plastic bag until cool. Peel and chop 3 cups squash.

In a microwave safe bowl, cover carrots with water, cook at full power for 5 min. drain reserving cooking water.

In medium saucepan, melt butter over medium heat. Add onion and ginger. Cook until softened, about 5 minutes, stirring constantly. Add chopped squash, apples, stock, carrot cooking water, parsley  and thyme. Bring to boil, reduce heat, cover and simmer until squash is tender, about 20 minutes.

Remove from heat and puree with an immersion blender or in batches in food processor or blender until smooth, add apple cider vinegar and mix in.

Season to taste with salt and pepper  and let cool enough to eat

Garnish each serving with  parsley or cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley.

OR

cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley and serve cold.

Source:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
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Per Serving : 197 Calories; 3g Fat (13.0% calories from fat); 4g Protein; 43g Carbohydrate; 7g Dietary Fibre; 1mg Cholesterol; 432mg Sodium.  Exchanges: 2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 1/2 Fat.

Quick Corn Chowder

1 large onion, chopped
1 tablespoon coconut oil
2 1/2 cups low sodium chicken broth
2 cans creamed corn (14-3/4 ounces each)
4 medium potatoes, peeled and cut into 1/2-inch cubes
1 carrot peeled and shredded
2 cups milk
1/4 teaspoon salt
1/4 teaspoon pepper
4 sprigs Minced fresh parsley

Directions:   In a Dutch oven, saute onion in butter until tender. Add the broth, corn and potatoes; bring to a boil. Reduce heat; cover and simmer for 16-20 minutes or until potatoes are tender, add carrots. Reduce heat to low. Stir in the milk, salt and pepper. Cook for 5-10 minutes or until heated through, stirring occasionally. Sprinkle with parsley.

Split Pea and Quinoa Soup

Split Pea and Quinoa Soup

A refreshing light tasting split pea soup with the texture of Quinoa to complete the protein, the mint and lime give it a real lift

Recipe By     : Ellen M. Ennis Davis
Serving Size  : 10   
Cuisine       : Soups and Chowders
Categories    : Dairy Free, Egg free, Gluten Free, Vegan


  3 1/2   Cups  Split Peas -- or 1.5 pound bag, (green)
  4         Cups  Carrots -- roughly chopped
  2         Onions -- roughly chopped
  4         Stalks  Celery -- roughly chopped
  12       Cups  water
  1         Tablespoon  olive oil
  1 1/2   Cups  quinoa -- uncooked
     1/2   Cup   fresh mint leaves chopped fine
             Salt and pepper to taste
  4        Tablespoons  lime juice
  4        Tablespoons  coconut oil

Spread peas on a cookie sheet and sort out any discoloured peas or stones that may be in peas. Rinse the peas in a colander.

Add the rinsed peas to a large soup pot' with water, salt and pepper; bring to a boil. 

Reduce to a simmer and let cook for about an 1 1/2 hr, or until the peas break down. Stir frequently to prevent sticking to the bottom of the pot.
  
In a skillet, heat the olive oil, then add the carrot, onion, and celery; sauté until soft; about 5 minutes., puree the vegetables in a blender or food processor with one cup of liquid from the soup, being very careful not to splash yourself with the hot liquid.  Add to soup

Add the Quinoa and mint, simmer for another 20 to 30 minutes, until the grains are fully cooked. If the soup gets too thick, add a bit of water  to thin it out.

Remove from heat and stir in lime juice and coconut oil

Serving Ideas : Serve garnished with sautéed onions or some of the mint leave and zest of lime.

NOTES : Ensure you stir frequently over the cooking time of soup as it easily sticks to bottom and scorches.

I like to make enough for Dinner and lunch the next day but you can half the recipe with no problem

Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"

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Per Serving : 424 Calories; 9g Fat (19.0% calories from fat); 21g Protein; 67g Carbohydrate; 21g Dietary Fiber; 0mg Cholesterol; 57mg Sodium.  Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Roasted Tomato Pepper Soup

Roasted Tomato Pepper Soup

Roasting the vegetable really enriches the flavour.

Recipe By     :Ellen M. Ennis Davis
Serving Size  : 6    
Cuisine       : Soups and Chowders
Categories    : Dairy Free, Gluten Free, Vegan


  2       28 Ounce Cans Roma Tomatoes
  3       Red Bell Pepper -- halved and seeded
  2      Tablespoons  Olive Oil
  2      Cups  Onion -- chopped
  1      Teaspoon  Garlic -- minced
  4      Cups  Vegetable Stock, Low Sodium
 1/2    Cup  Fresh Basil -- chopped
  2      Tablespoons  Fresh Lime Juice
           Salt and pepper to taste

Set oven to Broil

Half peppers; core and seed. Place on oiled baking pan. Broil about 6 inches from heat until skin is charred, turning once, about 3 minutes. Place in a plastic bag for 15 minutes to make peeling easier. Peel peppers; set aside.

Reset oven to 450°F

Drain tomatoes, reserve liquid. Cut each tomato in half; squeeze gently to release seeds into tomato liquid. Place cut side down on an oiled baking pan. Broil about 6 inches from heat until until lightly charred, 3 to 4 minutes.

In a large saucepan heat olive oil until hot. Add onion and garlic. Sauté and stir over low heat until onion is translucent, about 5 minutes.  

Strain tomato liquid, discard seeds and place in blender with sautéed onion, garlic, charred tomatoes and peppers, blend until smooth.

Add broth to a large saucepan and pureed vegetables. Cover and simmer for 15 minutes. Add lime juice, basil, salt and pepper let simmer another 5 minutes.


Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:"http://pookaswhatsfordinnergluttenfree.blogspot.ca/"

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Per Serving : 141 Calories; 6g Fat (34.4% calories from fat); 3g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 160mg Sodium.  Exchanges: 3 1/2 Vegetable; 0 Fruit; 1 Fat.

Tonjiru (Pork and Vegetable Miso Soup)

Tonjiru (Pork and Vegetable Miso Soup)

"Tonjiru in Japanese mean pork soup it is traditional served with Miso, Satoimo Japanese Potato and burdock root but I have used vegetables available in the market."

Recipe By     :Ellen M. Ennis Davis
Source:"Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:"http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 4    
Cuisine:"Soups and Chowders"
Categories    : Asian, Dairy Free, Gluten Free, International, Japanese


  1      Quart  Dashi (Japanese Sea Broth)
  4      Tablespoons  Miso -- (4 to 5)
  7      Ounces  Pork Loin -- sliced thin
  1      Cup  Daikon -- julienne
  1      Carrot -- julienne
  2      Stalks  Celery -- julienne
  1      Red Pepper -- julienne
  8      Mushrooms -- sliced
  1      Potato -- cubed
  1/2    Tablespoon  Peanut Oil
  1      Teaspoon  Red Pepper Flakes
  2      Tablespoons  Rice Wine Vinegar
  4      Green Onion -- sliced diagonally
  1/4    Cup  Fresh Cilantro Leaves -- chopped



Cover the pork loosely in plastic wrap and, on a cutting board, tenderize
by hitting with a rolling pin. Remove the cling film and slice in 1/4"
pieces.

Heat the oil in a large saucepan, add the pork and brown evenly. Add the
chopped daikon, carrot, potato, and pepper, then the dashi stock, pepper
flakes and vinegar, and simmer

Skim the surface when it comes to a boil. Reduce the heat and cook until
the potatoes are soft.

Gradually add in the miso paste and stir well, and serve with the green
onion and cilantro on top sprinkled on top

Serving Ideas : Serve on it's own or over rice or noodles.

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Per Serving : 154 Calories; 5g Fat (26.6% calories from fat); 11g Protein; 19g Carbohydrate; 4g Dietary Fiber; 16mg Cholesterol; 685mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

 Dashi (japanese Sea Broth)
"A simple strained Japanese stock made with Kombu  and katsuobushi (or
bonito flakes) Dashi is the base for miso soup, Japanese noodle broth,
and many Japanese simmering liquids. You can also by a granulated
instant Dashi available in Asian Markets"

Recipe By     :Ellen M. Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 4   
Yield:  "1 Quart"
Cuisine:  "Soups and Chowders"
Categories    : Dairy Free, Gluten Free, International, Japanese


  1    square  pieces kombu -- (4-inch)
  6    cups  water
  1    3 gram  pkg  bonito flakes

Put the kombu in a dutch oven, cover with the water and soak for 30
minutes.

Over medium heat until small bubbles appear around the sides of the pan, 9
to 10 minutes.

Remove the kombu from the pan. Increase the heat and bring to a boil, boil
5 to 6 minutes.

Reduce the heat to low and add the bonito flakes. Simmer gently, stirring
frequently, for 10 minutes.

Strain the liquid through a fine mesh strainer lined with a coffee filter
or several layers of cheesecloth.

Use right away or store in an airtight container in the refrigerator. Use
within 1 week or freeze for up to a month.

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Per Serving : 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 11mg Sodium.  Exchanges:

Curried Chicken and Vegetable Soup

Curried Chicken and Vegetable Soup

"This delicious soup was made by my Son, he got up before work today and cooked this wonderful warming soup for our dinner<3 p="">
Recipe By     :Ellen M. Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 8   
Cuisine:  "Soups and Chowders"
Categories    : Chicken, Corn Free, Dairy Free, Egg free, Gluten Free

  6       Cups  Low Sodium Chicken Broth
  1       Cups  water
  2       Cloves  garlic -- minced
  1       Medium  onion -- sliced
  2      Tablespoons  olive oil
  3       Potato -- washed and cubed
  2       Carrot -- sliced
  2       Ribs  Celery -- sliced
  1/2   Cup  Sun-dried Tomato Half
  1      Tablespoon  Curry Powder
  1      1/2" Piece  Fresh Ginger -- grated
  1      Teaspoon  Chinese Chili Garlic Sauce
  4      cups  Kale -- chopped
  1/2   cup  mushroom -- sliced
  1/4   cup  fresh cilantro -- chopped
  2      5 Ounce Pieces  Chicken Breasts -- chopped
  1      19 Ounce Can  Coconut Milk
          black pepper and salt -- to taste

Heat the olive oil in a medium pot and sautée garlic, onion, and mushrooms
until onions are soft. Add the Chicken, ginger, curry powder, chili garlic
sauce and saute until cooked Add broth, potato,  carrots, tomatoes with
juice and water bring to boil.

Add Kale and reduce to simmer for 15 minutes add cilantro and coconut
milk. Taste and add salt and pepper to taste

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Per Serving : 382 Calories; 23g Fat (50.8% calories from fat); 21g Protein; 29g Carbohydrate; 6g Dietary Fiber; 18mg Cholesterol; 761mg Sodium.  Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 1/2
Vegetable; 0 Fruit; 4 Fat.