Polish Cold Yogurt Soup with Beets
bunch of young beets with leaves (about 6 not too small ones)
¼ lemon juice
3 garlic cloves (chopped) or 1 tsp minced garlic
1250 ml / 5 cups of boiling water
1 English cucumber (quartered and sliced or diced)
about 10 / 150g radishes (halved and sliced)
4 spring onions – green part only or chive (chopped)
small bunch of dill – about 25g (chopped)
2 x 500g natural yogurt or cultured buttermilk
sea salt to taste
black peppercorns (freshly ground) to taste
golden caster sugar to taste - optional
4-6 hard boiled eggs to serve
1- 1½ kg baby potatoes (cooked) to serve
1 tbs unsalted butter for potatoes
Discard ugly beetroot leaves, the rest wash and chop together with stems. If there is plenty of leaves use only half. Wash also, peel and chop beets, you can dice them or cut into thin strips.
Place in a large pot with boiling water, garlic and lemon juice. Cook covered until beets are soft but still crunchy.
Remove from fire, add cucumber, radishes, half of the dill (reserve the rest to sprinkle over potatoes), spring onions and leave aside to cool down a little bit. Add yogurt, season to taste with salt, pepper and sugar and place in the fridge for at least an hour.
Serve chilled with freshly cooked baby potatoes topped with butter and dill and hard boiled eggs on a side.
Make 6 servings.
Cream of Broccoli Soup
4 Tablespoons butter
1 large sliced onion
4 Tablespoons flour OR 1 medium potato cut into small dice
1 Teaspoon salt
4-5 cups or water or stock
1 pound raw broccoli
1 cup heavy cream or evaporated milk
Melt butter in large saucepan, add onion and pinch of salt, cook until soft. Add flour (or Gold Medal Wondra) wisk until smooth, cook 3-5 minutes. Add small amounts of water or stock to mixture, using approximately 3 cups. If using water, stir in bouillon cube. Set aside broccoli for garnish, cleaned and broken apart into flourettes. Add the remaining vegetables and cook for 20-30 minutes or until vegetables are soft.
Move the vegetables into the food processor or blender and puree until smooth. Mix puree and remaining water or stock together in pot. Add milk or cream. Season to taste. Add back vegetable garnish.
Spaghetti Squash and Kale Gratin
1 medium spaghetti squash
4 cloves garlic
5 cups chopped kale (~½ bunch)
1 T olive oil
½ tsp dried thyme
1/8 tsp black pepper
¾ cup lowfat (1%) cottage cheese
½ cup grated Parmesan,divided
½ cup light sour cream
Cut the squash in half and scrape out the seeds. Microwave the halves on a plate, cut side up, for 12-14 minutes or until very soft. Allow them to cool before scraping the flesh out with a fork. (The flesh will easily come out in strands that look like spaghetti.) Set the flesh aside, and discard the rind. Chop the onion and garlic, and chop the kale very finely. (To avoid large pieces, it can be helpful to work in smaller batches: chop the kale in one direction, then turn the cutting board 90 degrees and chop it perpendicularly)
Preheat oven to 350 degrees. Add the olive oil to a large pan, and cook onion, garlic, thyme, and some black pepper until onion is soft. Add the chopped kale, stir, and cook until the kale leaves are wilted. Turn off heat. In a small bowl, mix cottage cheese, 1/4 cup grated Parmesan, egg, and sour cream. Gently mix the cooked squash into the kale, and then stir in the cheese mixture. Spray a baking dish with nonstick spray. Spread mixture in baking dish and top with remaining ¼ cup Parmesan. Bake 35 -40 minutes, or until top is golden.
Makes 6 servings
Nutrition Facts per serving: 185 calories, 9 g fat (4 g saturated), 18 g carbohydrate (1 g fiber), 11 g protein.
High fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy.
- one-half cup cooked navy beans - 9.5 g
- one-half cup baked beans, canned - 9 g
- one-half cup cooked lentils - 7.8 g
- one-half cup cooked black beans - 7.5 g
- one-half cup dates - 7.1 g
- one cup raisin bran cereal - 7 g
- one-half cup cooked kidney beans - 6.5 g
- one-half cup cooked lima beans - 6.7 g
- one-half cup canned tomato paste - 5.9 g
- one-half cup cooked garbanzo beans - 6.2 g
- one-half cup bean with ham soup - 5.6 g
- one-half cup frozen red raspberries - 5.5 g
- one medium bran muffin - 5 g
- one-half Asian pear - 5 g
- one-half cup cooked artichoke - 4.5 g
- one-half cup frozen peas, cooked - 4.4 g
- one cup oatmeal - 4 g
- one-half cup frozen mixed vegetables, cooked - 4 g
- one-half cup raw blackberries - 3.8 g
- one-half cup canned pumpkin - 3.5 g
- one-half cup cooked whole-wheat spaghetti - 3.4 g
- 24 almonds - 3.3 g
- one apple with skin - 3.3 g
- one-half cup cooked barley 3 g
- one medium orange 3 g
- one cup broccoli - 2.4 g
- one red sweet pepper - 2.4 g
- one nectarine - 2.3 g
- 28 peanuts - 2.3 g
- one slice whole grain bread - 2 g
- 15 walnut halves - 2 g
*The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.