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.

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/"
                                    - - - - - - - - - - - - - - - - - - -

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.

Lemon Mixed Bean Salad (Diabetic Friendly)

This recipe was adapted from a recipe from | Canadian Diabetes Association "Easy Green and Red Bean Salad" It is high in fibre low in sugar and has a tart citrus flavour."

Source      :"http://www.diabetes.ca/diabetes-and-you/recipes"

Serving Size: 8  
Categories  : Salad

  1          cup  frozen green beans
  1          cup  frozen wax beans
  1          15 oz can  low sodium kidney beans, canned -- rinsed and drained
  1          15 oz can  Low Sodium Great Northern Beans -- or flageolet beans rinsed and drained
  1          15 oz can  Low Sodium Chickpeas, canned -- rinsed and drained
  1          bunch  fresh parsley --  chopped
  1          whole  bell pepper -- cleaned and chopped
  2          stalks  celery -- chopped
  1          sweet onion -- chopped
  1          medium  lemon -- juiced
              zest of 1 lemon
  1/4      cup  apple cider vinegar -- (25 mL)
  1/4      cup  olive oil -- (75 mL)
                        Freshly ground black pepper
  1         tablespoon  italian seasoning

Lightly steam the green and wax beans over boiling water 5 to 6 minutes or until crisp-tender. Cool in iced water and drain. Place in a large bowl with lemon zest, parley, celery, peppers, kidney beans, great northern beans and chickpeas and mix well.

In a jar with a tight-fitting lid, shake together the lemon juice, vinegar, olive oil and pepper. Pour over the bean mixture and toss lightly to mix. Cover and chill until served.


                                    - - - - - - - - - - - - - - - - - - -

Per Serving : 498 Calories; 7g Fat (12.9% calories from fat); 27g Protein; 82g Carbohydrate; 22g Dietary Fiber; 0mg Cholesterol; 781mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.

Roast Beet Salad

  "It's time we rescued beets from our childhood nightmares—when they were little better than bland wedges scooped out of a can. Roasted beets are delightful, sweet but very earthy and aromatic—great for a side salad"

Recipe By     :adapted from Diabetic Connect Recipe
Source           :"http://www.diabeticconnect.com/diabetic-recipes"
Serving Size  : 8


  2       pounds  beets -- (5-6 medium) julienned
1/4      cup  extra-virgin olive oil
1/4      cup  apple cider vinegar -- or white-wine vinegar
  1       tablespoon  Dijon mustard or 1 teaspoon dry mustard
  1       teaspoon  honey

           Freshly ground pepper -- to taste
  1       stalk  celery -- chopped
  1       large  sweet onion -- chopped
  1       bunch  fresh dill -- chopped
           zest of one orange
           Juice of 1 orange -- juiced

    Preheat oven to 400°F. Divide beets between 2 pieces of foil; bring edges together and crimp to make packets. Roast until the beets are just tender when pierced with the point of a knife, about 1 1/4 hours. Unwrap the beets and let cool.

Meanwhile, whisk orange juice and zest, oil, vinegar, mustard, honey, pepper in a small bowl to make dressing.

 When the beets are cool enough to handle, slip off the skins. Cut into large match sticks and place in a large bowl. Add celery, onion, dill and the dressing; toss to coat well. Serve at room temperature or chilled.

Cover and refrigerate for up to 2 days

- - - - - - - - - - - - - - - - - - -

Ceasar Salad (Vegan)

"This recipe is a Heart Smart, and sodium reduced and vegan but gives the flavours and satisfaction of the garlicky Caesar."
Recipe By     : Ellen M. Ennis Davis
Source           : Pooka's What's for Dinner: Gluten Free with Attitude
Serving Size  : 12    Cuisine:   "Salads and Cold Dishes"
Categories    : Corn Free, Dairy Free, Diabetic Friendly, Egg free, Gluten Free, Heart Healthy, Low Carb,  Low fat, Low sodium, Vegan, Vegetarian

  2        tablespoons  Dijon mustard
  3        garlic cloves -- minced
  1/2     cup  water
  2        tablespoons  lemon juice
  6        tablespoons  olive oil
  1        tablespoon  Flax seed meal
  1/4     teaspoon  white pepper
  1        tablespoon  seaweed sesame sprinkles
  3        tablespoons  sun-dried tomatoes -- julienned
  2        tablespoons  nutritional yeast
  1/2     package  firm tofu -- drained

  2        slices  whole grain bread -- Gluten Free
  2        cloves garlic
  2        large heads  romaine lettuce

In blender, combine mustard, garlic, water, lemon juice, soy sauce, olive
oil,  white pepper, seaweed sesame sprinkles and flax seed meal; liquify.

Add sun dried tomatoes and let sit for at least 1 hour to 1 week in
refrigerator.

Take tofu and place on layers of kitchen towels place kitchen towels on
top put plate on top let sit for 1hr. Shred tofu and sprinkle
with nutritional yeast, let sit covered for at least 1 hr. to overnight

Toast bread until browned and crisp.  Cut the cloves of garlic in half, rub cut side of garlic over both
sides of bread. Cut bread into cubes.

Just before serving, tear romaine into small pieces and place in salad
bowl.

Pour dressing over and toss to mix. Add croutons and almonds toss again.
Serve immediately.

NOTES : Dressing is better if made ahead and stored in the refrigerator to allow ingredients to blend their flavours and the tomatoes to soften
- - - - - - - - - - - - - - - - - - -

Per Serving : 105 Calories; 7g Fat (51.4% calories from fat); 6g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 97mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Roasted Cauliflower and Almond Soup (Vegan)

Roasted Cauliflower and Almond Soup (Vegan)

                    

"This take on Cauliflower Soup is a little different; it has a distinct bold flavour due to the roasted vegetables and nuts. It is creamy with little treasures of chopped vegetables and almonds to stimulate those salivary gland with a little chewing;>"

Recipe By    : Ellen M. Ennis Davis

Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"

Serving: 6    

Cuisine:  "Vegan"

Categories    : Gluten Free,  light meals, Soups & Stews, Vegetables

  1        head cauliflower -- cut into florets

  4        potatoes -- chopped

  2        tablespoons olive oil

  1        rib celery -- chopped 2" pieces

  3        onions -- chopped 2" pieces

  5        cloves garlic -- smacked with blade of knife, skin removed

 1/4      cup almonds -- roughly chopped

 1/4      teaspoon freshly ground nutmeg

1               litre  vegetable stock

2               cups water

  1        14 oz can coconut milk

  1        lemon

            salt and pepper to taste

Garnish

  1        teaspoon coconut oil -- or other vegetable oil

  1        cup mushrooms -- sliced

 1/8      cup unblanched almonds -- chopped

  3        cloves garlic -- sliced

 1/2      cup fresh spinach -- chiffonade

  1        teaspoon soy sauce, low sodium

In a small bowl add olive oil, garlic and nutmeg, mix together put in microwave for 30 seconds on full power. Remove from oven and let sit until needed

Process your vegetables as specified in ingredient list and put them into a large bowl with chopped nuts. Pour flavoured oil over vegetables and squeeze lemon juice over all, roughly chop the juiced lemon, add to the vegetables and toss until all vegetables and nuts are coated. Spread this onto a cookie sheet, season with salt and pepper if desired and roast  in a 400F oven until bowl; about 1 hr.; stir at 30 min. Remove from the oven and let cool.

While the vegetable mixture cools prepare the garnish. Heat oil in a small skillet; add mushrooms, garlic and almonds, sauté until mushrooms are golden and about half original size. Add spinach sauté until wilted, then soy sauce and toss together remove from heat and

Set aside.

Garnish

In a Dutch oven or stock pot add all but 2 cups of vegetable mixture add stock and water; bring to a boil then reduce heat to simmer. Simmer for 20 minutes stirring occasionally. Add in batches to blender and purée until smooth and return to the pot. (Be very careful to use a slow speed and hold lid on blender with a kitchen towel) or use an emersion blender to purée.

When reserved vegetables are cool give another rough chop to reduce the size of the vegetables by about half, add to the puréed soup along with the coconut milk and simmer for another 15 minutes

Ladle soup into bowls and garnish with the mushroom nut mixture. Serve and enjoy

Serving Ideas: If you want a smoother soup don't reserve any of the roasted vegetables, add them all to the pot and purée the soup until smooth.

- - - - - - - - - - - - - - - - - - -

Per Serving: 471 Calories; 29g Fat (52.6% calories from fat); 11g Protein; 48g Carbohydrate; 8g Dietary Fibre; 2mg Cholesterol; 1211mg Sodium.  Exchanges: 2 1/2 Grain (Starch); 0 Lean Meat;

1 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat.