Keto Chicken and Cauliflower Rice Soup

Sometimes when you’re sick, the only thing that sounds good is a warm bowl of soup. When I was recently ill, that’s the only thing I was craving! I looked through my cupboard to try and find the lowest carb soup in a can. I found a chicken rice soup with 12 g per cup and, because I was in no shape to make a homemade pot of soup that day, I ate it…and was very disappointed. There was very little chicken, lots of rice and even more potatoes! My blood sugar soared through the roof, much more than a serving of 12 carbs should have caused. The next day I was determined to make my own soup! And it turned out so delicious, very comforting and I ate it over the next several days as I recovered. Cauliflower rice in this recipe tastes and has the same texture as real rice! The broth was richer and more flavorful than anything you’ll find in a can. The real trick to this recipe is to brown the chicken, skin side down, in the Dutch oven or saucepan until crispy and a fond collects in the bottom of the sauce pan. Then, once you add the rest of the ingredients and broth, the fond is incorporated into the soup adding exceptional flavor. I hope you find this recipe as comforting as I did, especially on a sick day.

Keto Chicken and Cauliflower Rice Soup

Makes about 6 servings

12 ounces bone-in chicken thighs with skin (2 large thighs or 3-4 smaller)

2 carrots, diced

1/2 onion, diced

1 large rib celery, diced

1/4 teaspoon salt

1 clove garlic, minced

3/4 teaspoon dried thyme

1/2 teaspoon poultry seasoning

4 cups chicken stock or bone broth

2 cups frozen cauliflower rice, thawed

Salt and pepper, to taste

1. In a large Dutch oven or large, heavy saucepan, place the bone-in chicken thighs skin side down and heat over medium heat for eight minutes or until the skin has rendered its fat and is crispy. Turn the chicken over and continue cooking for another five minutes. Remove the chicken to a plate to rest while you continue making the soup.

2. Add the carrots, onion and celery to the saucepan, along with about 1/4 teaspoon of salt, and sauté until the vegetables are tender crisp and the onion is translucent. Add the garlic, thyme and poultry seasoning and stir for 30 seconds. Add the chicken stock and, with a wooden spoon, scrape the bottom of the pan until the accumulated fond is incorporated into the broth.

3. Add the chicken back into the pan and bring to a simmer. Cover and gently simmer the soup for 45 minutes. Test the temperature of the chicken with a probe thermometer. It should be at least 175°F. Remove the chicken from the pan and onto a plate to cool. Add the cauliflower rice to the soup and stir. Turn off the heat and allow the soup to sit, covered, while the chicken cools.

4. Once the chicken is cool enough to handle, remove the skin and bones from the chicken and discard. Cut the chicken into bite-size pieces and return the chicken to the pot. Reheat the soup, adding salt and pepper to taste. Simmer gently for 10 minutes before serving. Enjoy and get well! (This soup can be stored in an airtight container in the refrigerator for up to four days.)

Nutritional Information per serving (1 cup): 150 calories, 4.7 g carbohydrate (1.5 g dietary fiber, 2.5 g sugars), 6.2 g total fat (1.7 g saturated fat, 0 g trans fat), 54 mg cholesterol, 414 mg sodium, 27.9 mg calcium, 214 mg potassium, 1 mg iron, 819 IU Vit A, 16 mg Vit C, 18.3 g protein. Net carbs per serving: 3.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Christmas Eve Potato Soup (Made with cauliflower, but you’d never know it!)

It has been a tradition since I was a child to enjoy a particular heirloom recipe at this time of year, taught to me by my grandmother and simply known as Christmas Eve Potato Soup. Because it is only made once a year, it has remained a family favorite through several generations that is anticipated with joy and excitement, just like Santa Claus. It just wouldn’t be Christmas at my house without it! I have tried many times to reduce the carbs in this special recipe by substituting the potatoes with white beans, turnips or daikon radishes, but the result was always a bit disappointing...until now!! I was going to make the soup with fresh cauliflower florets this year, but then it occurred to me that frozen cauliflower already has been blanched, so it would impart a milder flavor. It turned out to be the perfect potato substitute! I chose frozen riced cauliflower and puréed it with the broth prior to adding it to the soup. Combined with the other ingredients, this low carb version is a winner in every way! Both my husband and daughter agree that it tastes just like the real thing. The best part? It only has 9 net carbs for a generous 2 cup serving! (Compared to the traditional recipe which has over 45 carbs for a smaller serving, it’s quite a reduction.) From now on, this low carb version will have a place of honor on my Christmas Eve dinner table!

Low Carb Christmas Eve Potato Soup (made with cauliflower)

Makes 4 servings

4 slices of bacon, diced

2 trimmed leeks, sliced into half moons

1/4 cup chopped onion

3 cups frozen riced cauliflower, thawed

4 cups chicken broth

1/2 teaspoon xanthan gum

2 beaten egg yolks

1 cup sour cream

1 teaspoon chopped parsley as a garnish

Salt and pepper to taste

1. In a large heavy pot, sauté the bacon until beginning to brown and crisp. Add the onion and leeks and continue to sauté for 5 minutes.

2. Purée the broth with the thawed riced cauliflower in a blender until smooth. Add the purée to the leek mixture and bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes, stirring occasionally.

3. Sprinkle with the xanthan gum while whisking continuously to thicken slightly. Remove from heat.

4. In a small bowl, combine the egg yolks with the sour cream. Spoon a ladle of the hot soup into the egg/sour cream mixture to temper and thin the egg mixture, then slowly add the egg mixture to the soup, stirring constantly until well incorporated. Return soup to the heat and gently simmer, uncovered, for 10 minutes. Add salt and pepper to taste.

NOTES: This soup is actually better the second day, so feel free to make it ahead and reheat before serving. If you need to reduce sodium in your diet, you can use low sodium chicken broth in place of regular.

Nutritional Information per serving (about 2 cups): 250 calories, 11.3 g carbohydrate (2.3 g dietary fiber, 3.9 g sugars), 17.3 g total fat (9.5 g saturated fat), 140 mg cholesterol, 770 mg sodium, 108 mg calcium, 195 mg potassium, 1 mg iron, 259 mg Vit A, 35 mg Vit C, 12.2 g protein. Net carbs per serving: 9 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Broccoli Cheddar Soup

I was browsing through some broccoli soup recipes and landed on a good one asserting to be a Panera copycat recipe but it was too high in carbs and called for flour, which are both no-nos for me. So I adapted this recipe to be low carb and ketogenic with a few minor adjustments. This is the creamiest and, by far, the BEST Broccoli Cheddar soup I’ve ever made and will definitely be my go-to recipe from now on! Perfect for a cool fall evening or anytime.

Low Carb Broccoli Cheddar Soup

Makes about 6 cups

2 tablespoons unsalted butter

1/2 small onion, finely chopped

1 clove garlic, minced

2 cups chicken broth

1 cup organic heavy cream

1/2 teaspoon salt, or to taste

1/2 teaspoon ground black pepper, or to taste

1/2 teaspoon paprika

1/2 teaspoon dry mustard powder

A small pinch of cayenne

3 cups broccoli florets and stems, diced into small pieces

1 small carrot, sliced into thin rounds

8 ounces high-quality cheddar cheese, grated

1/2 teaspoon Thick-It-Up low carb thickener (or xanthan gum), if needed

1. In a large heavy saucepan or Dutch oven, melt butter over medium-low heat. Add chopped onion and sauté for about 4 minutes, stirring occasionally, until translucent and just starting to turn golden in color. Add garlic and sauté for another minute or so until fragrant. Add the chicken stock and heavy cream and whisk to combine. Add the salt, pepper, paprika, dry mustard powder and cayenne and stir to combine. Bring to a simmer and add the broccoli and carrots and allow the mixture to gently simmer on low heat uncovered, stirring occasionally, for about 20 minutes, or until the vegetables have softened and the broth has thickened slightly.

2. Meanwhile, grate the cheese and set aside a portion to use as a garnish later. After the soup has simmered and the vegetables have softened, add the cheese and stir continuously until it has melted and is fully incorporated into the soup. Taste and adjust seasonings. If needed, sprinkle the Thick-It-Up (or xanthan gum) into the soup while whisking continuously until the desired thickness is reached.

3. Ladle the soup into serving bowls, garnish with the reserved grated cheese and serve immediately. Any leftovers can be stored in an airtight container in the refrigerator for up to 5 days. It is best reheated in the microwave or heated very gently in a heavy saucepan over low heat while stirring often. Do not freeze.

Nutritional Information per cup: 305 calories, 7.3 g carbohydrate (1.8 g dietary fiber, 1.9 g sugars), 30.9 g total fat (19.7 g saturated fat, 0 g trans fat), 105 mg cholesterol, 651 mg sodium, 323.9 mg calcium, 217 mg potassium, 1 mg iron, 2888 mg Vit A, 41 mg Vit C, 13.1 g protein. Net carbs per cup: 5.5 grams

Photo and recipe by Kathy Sheehan, copyright 2017

Adapted from a recipe on averiecooks.com

All Rights Reserved. Please do not duplicate without the author’s permission.

Rainbow Chili

 A cool, autumn day calls for a comforting meal that is warming, all the way to my toes! This spicy meat chili has the added health benefit of assorted vegetables to nourish the body, but don't overlook the fact that their bright colors are appealing to the eye, as well. The purple of red cabbage, the bright orange of carrots, the bold red of tomatoes, the white of onion, the spring green of celery and the summer yellow of squash all come together in a rainbow of flavor! Mix them up and use whatever vegetables you have on hand or choose your family's favorites. I enjoy this hearty chili with a sprinkling of shredded cheese or topped with guacamole and sour cream.

I'm often asked how I fulfill the various tastes and dietary requirements of different family members at mealtime, since not everyone chooses to eat low carb. This meal is a great example! My carb-loving husband (who is not diabetic) loves his chili over boiled potatoes. We usually keep some starchy side dish in the fridge to add to his meals, such as boiled potatoes, pasta or rice.  This arrangement works well for us. It's easy for me to stay on my low-carb diet, while still satisfying his desire for a starch...that way we're both happy!

Rainbow Chili

Makes about 10 cups

2 teaspoons coconut oil

1 pound grass-fed, organic ground beef

1 medium onion, chopped

2 celery stalks, chopped

2 carrots, chopped

1 cup chopped red cabbage

1 cup chopped yellow summer squash

2 cloves garlic, minced

1 can diced tomatoes (14.5 oz.)

1 can organic black soy beans (15 oz.), drained and rinsed

1/2 teaspoon beef concentrate (optional)

1 teaspoon dried oregano

1 teaspoon sea salt, or to taste

1/2 teaspoons ground black pepper, or to taste

1-1/2 teaspoons chili powder, or to taste

1 to 1-1/2 teaspoons ground cumin, or to taste

1/16 teaspoon cayenne pepper, to more if you like it hot

1-1/2 cups to 2 cups beef broth (until desired consistency is reached)

Heat the coconut oil in a heavy Dutch oven. Brown the ground beef. Add the onions, celery and carrots and sauté, stirring occasionally, until the onion becomes translucent. Add the remaining chopped vegetables, garlic, tomatoes, beans, beef concentrate (if using), salt, pepper, herbs and spices. Stir to combine and sauté briefly. Add enough beef broth to reach the desired consistency. Taste and adjust seasonings to taste.  (I'm a wimp and like my chili mild, but if you like yours hot, you may need to add more chili powder, cumin and cayenne.) Cover and simmer for at least 30 minutes, stirring occasionally, before serving.

Nutritional Information per cup: 166 calories, 7.3 g carbohydrate (3.5 g dietary fiber, 2.6 g sugars), 9.6 g total fat (3.7 g saturated fat, 0 g trans fat), 28 mg cholesterol, 478 mg sodium, 48.6 mg calcium, 273 mg potassium, 13.3 g protein.  Net carbs per serving: 3.8 grams

Recipe by Kathy Sheehan, copyright 2016

All rights reserved. Please do not duplicate without author's permission.

Easy Cream of Spinach Soup

This is my favorite time of year for soup!  I usually have some type of soup in the refrigerator so I don't have to think or worry about what's for lunch.  Another reason I love soup is because it's a great way to sneak more vegetables into my day.  If you're someone who doesn't find crunching on vegetables a delightful past time, try cream soups!  They're packed with nutrition and will disguise the fact that they're mainly vegetable.  This delicious soup is quite similar in texture and taste to a creamy pea soup, but with many fewer carbs.  You can get creative with toppings, if you like.  Pictured is dry roasted pine nuts that have been crushed, but also crumbled bacon or finely chopped ham would be nice, or try a sprinkling of lemon zest and a drizzle of lemon flavored olive oil.  The ease of using frozen chopped spinach makes this a quick and simple meal that you can enjoy tonight.

Easy Cream of Spinach Soup

Makes about 6 servings (about 1-1/4 cups each)

2 TB light olive oil or refined coconut oil

1 cup chopped celery or celeriac (celery root)

1 large leek, sliced

7 oz. frozen chopped spinach, thawed and squeezed dry

1/2 cup white wine

4 cups chicken or vegetable broth

1/4 to 1/2 teaspoon salt, or to taste

black pepper to taste

1/4 cup heavy whipping cream (or full-fat coconut milk, if avoiding dairy)

1.  Heat the oil in a large Dutch oven over medium heat.  Add chopped celery or celeriac and leek.  Sauté for a few minutes until leek begins to soften.  Add wine and spinach and sauté for another minute.  Add broth and simmer gently for about 20-25 minutes or until celeriac is softened.  Salt and pepper to taste.

2.  Place soup mixture into a blender (in batches, if necessary) and puree until smooth.  Add heavy cream or coconut milk and stir until well blended.  Adjust seasonings, if necessary.  Serve hot.

Nutritional Information per serving (not including toppings): 127 calories, 6.3 g carbohydrate (1.4 g dietary fiber, 1.6 g sugar), 8.6 g total fat (3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 586 mg sodium, 57 mg calcium, 279 mg potassium, 4.3 g protein.  Net carbs per serving: 4.9 grams

Recipe by Kathy Sheehan, copyright 2015

Easy Vegetarian Chili

I made a new discovery (I love it when that happens)!  I finally found a bean that fits into my very low carb lifestyle: Black Soy Beans!  For the past year, I've been avoiding beans because most beans are too high in carbs, usually around 23 g carbs per 1/2 cup serving.  Even if you subtract the fiber, they weigh in at about 17 net carbs...still too high.  Recently, while browsing a low carb cookbook from the library, I saw the ingredient "black soy beans" multiple times, so I just had to investigate.  To my surprise, I learned that black soy beans are an extremely low 7 g total carbs per 1/2 cup serving, with 6 g fiber.  That's an amazing 1 net carb per serving!  I tried them, tested my blood sugar to see how my BG reacted and I knew immediately that this is a bean I can work with. My blood sugar didn't rise at all.  So, into my kitchen I went and started cooking. This extremely easy vegetarian chili is a complete meal-in-a-bowl and was a huge hit at a recent church supper.  The black soy beans provide all the essential amino acids (so they are a complete protein source) and they taste exactly like regular black beans without the carbs.  This recipe is dedicated to my little sister -- enjoy!

Easy Vegetarian Chili
Makes about 10 servings

2 tablespoons coconut oil
1 medium zucchini, cubed
3 small carrots, cut into small chunks
1 small onion, chopped
1 cup frozen chopped spinach or kale
1 jalapeno pepper, chopped
1 green or yellow pepper, chopped
2 cloves garlic, minced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin, or to taste
2 teaspoons dried oregano
28 oz. Marinara Sauce, no sugar added
28 oz. crushed tomatoes, no sugar added (no sodium, if desired)
2 cans (15 oz each) organic black soy beans, drained and rinsed (I buy Eden's brand)
1 cup plain tomato sauce, no sugar added  (no sodium, if desired)
1 cup water (or more to achieve desired consistency)
Salt and pepper to taste
Dash or two of hot sauce, optional
Shredded cheese for topping, optional (omit for dairy free)

1. Heat coconut oil in a dutch oven or heavy pot, add chopped vegetables and saute until beginning to soften.  Add herbs and spices and saute for another minute.  Add beans, marinara sauce, crushed tomatoes, plain tomato sauce, and water.  Allow to simmer, covered for about 40-45 minutes or until carrots are cooked through.  Season with salt, pepper and hot sauce (optional) before serving.  Top with shredded cheese, if desired (omit for dairy free).

NOTE:  This makes an excellent crock pot recipe!  Just saute the vegetables in a skillet, add them to the crock pot with the remaining ingredients and cook on low for 4-6 hours (or high for 2-3 hours), until carrots are cooked through.

Nutritional Information per serving (optional ingredients not included): 212 calories, 22 g total carbohydrate (9 g dietary fiber, 9.6 g sugar), 9.3 g total fat (3.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 793 mg sodium, 109.3 mg calcium, 603 mg potassium, 11.3 g protein.  Net carbs per serving: 13 grams

Recipe by Kathy Sheehan, copyright 2014

Quick Broccoli Cheddar Soup

I love broccoli, but what can a person do with the thick, woody stalks?  I feel wasteful throwing them away.  So, I make soup!  Lately, this creamy, very easy soup has been my go-to favorite.  The taste is fabulous!  It makes a great lunch, snack or quick dinner.  I'm not kidding when I say it takes only minutes to prepare.  You'll have this soup on the table in about 20 minutes, with the help of a blender. A week ago, my in-laws dropped in unannounced and I offered to make them some lunch.  Honestly, I didn't have much in the fridge except two stalks of broccoli and a block of cheese.  Voila!  In a few minutes I was offering them some hot, fresh broccoli soup and grilled sandwiches.  Everyone was quite pleased and satisfied, as I'm sure you will be, too!

Quick Broccoli Cheddar Soup
Makes five (1 cup) servings

2 stalks of broccoli with stems, roughly chopped (or use 4 cups frozen broccoli)
2-1/2 tablespoons onion, roughly chopped
2 cloves garlic, peeled and roughly chopped
1-1/2 cups unsalted chicken or vegetable stock
1-1/2 cups unsweetened almond milk, original
1/8 teaspoon ground cayenne (red pepper) or to taste
1/2 teaspoon salt (or to taste, if using stock with added salt)
1/4 teaspoon ground black pepper
1/2 cup shredded very sharp cheddar cheese (I use lactose free cheese)

1.  In a saucepan, place the chopped broccoli, onion and garlic.  Add the stock and bring to a boil.  Lower heat and simmer for a few minutes until the broccoli turns bright green and the stalks begin to soften slightly.  If you want some chopped florets in your finished soup, take a few out now and chopped them; set aside.

2.  Pour the remaining vegetable mixture into a blender.  Add the almond milk, seasonings and cheese.  Blend on high until desired consistency is reached.  If necessary, stop the blender and push any unblended ingredients down and continue blending.  Taste and adjust seasonings, if necessary.

3.  Pour into a serving bowl, stir in the chopped broccoli florets and serve immediately.  This soup can be made ahead and refrigerated until needed.  Heat gently in a saucepan before serving.

Nutritional Information per 1 cup serving: 89 calories, 6 g carbohydrate (2 g dietary fiber, 1.8 g sugars), 4.8 g total fat (2.4 g saturated fat, 0 g trans fat), 12 mg cholesterol, 417 mg sodium, 253.4 mg calcium, 248 mg potassium, 6.4 g protein.

Original recipe by Kathy Sheehan, copyright 2013

Super Green Summer Soup

With the abundance of vegetables in gardens and available at farmer's markets, it's the right time to make this delicious summer soup.  It is a wonderful first course and can be heated gently or eaten cool.  It is refreshing and nutritious!  If you don't have fresh vegetables available, then substituting frozen vegetables is fine, too.  (I used the frozen California Blend of broccoli, cauliflower and carrots in place of some fresh vegetables called for in the recipe.  Also, frozen broccoli or sliced leeks can be substituted for fresh, if it is more convenient.) It's a very quick and easy to prepare meal and will keep well in the refrigerator for several days, making it easy to grab something nutritious to bag and go for a work day lunch.

Super Green Summer Soup
Makes 4 servings

1 teaspoon organic coconut oil or olive oil
1/2 medium onion, chopped
1 leek, sliced
3 cups broccoli florets
1 cup cauliflower florets
1/2 cup carrot, chopped
1 celery stalk, sliced
1 cup chopped kale leaves
2 cloves garlic, minced
2 and 1/2 cups chicken or vegetable broth
1/2 cup unsweetened coconut milk (or Coconut Almond milk)
salt and pepper, to taste
juice of 1/2 lemon (or dash or two of hot sauce or cayenne pepper, as desired)

1. Melt the coconut oil over medium heat in a large skillet.  Saute the onion, leek, broccoli, cauliflower, carrot, celery and kale until beginning to soften and kale leaves are wilted, about 4-5 minutes.  Add the garlic and cook, stirring often, until fragrant.  Remove from heat.

2.  Into a blender, measure the broth and coconut milk.  Add the vegetables, salt, pepper, lemon juice or hot sauce.  Blend until smooth.  Taste and adjust seasonings, if necessary.  Serve immediately or can be refrigerated for several days.  Serve warm or cool, as desired.

Nutritional Information per serving: 81 calories, 12.6 g carbohydrate (2.6 g dietary fiber, 4.7 g sugars), 1.8 g total fat (1.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 678 mg sodium, 116 mg calcium, 142 mg potassium, 2 g protein.

Recipe by Kathy Sheehan, copyright 2013

Semi-Homemade Super Soup

I must admit that I eat a lot of canned soup. It's such an easy and quick lunch and, when I'm busy, opening a can is about as much time as I'm willing to take to prepare a meal. I want to share with you my tip for making ordinary canned soup much more nutritious and exciting to eat.

First, you will probably notice and agree with me when I say that soup companies can be pretty skimpy with their ingredients. Even though I usually choose a vegetable-based soup, such as minestrone, I'm always disappointed in the small quantity of vegetables included, usually far less than 1 cup per serving. Also, there are some brands in which potato is the main "vegetable." That just doesn't cut it with me!

My solution is to always have a bag of frozen mixed vegetables and another of chopped spinach on hand. Look around, there are many excellent mixtures available in your grocer's freezer. Chopped fresh cherry or grape tomatoes are another great vegetable add-in. Sprinkle in different herbs to enhance the flavor. Finally, keep canned beans in the pantry. Drain and rinse about a half-cup, toss them in the pot and you'll quickly and easily super-size your soup (but in a good way). If it's too thick, add a splash of broth until it reaches the desired consistency. The addition of extra vegetables and beans will provide more vitamins, minerals, anti-oxidants and fiber to what would have been a dull, lifeless can of soup! Not only that, but your portion size will be much larger and more satisfying. Give it a try -- it works for me!

Stout Stew Topped with Cheese Toast

I have recently returned from a wonderful vacation in Rome! Every meal was a culinary delight and I happily gained two pounds, in spite of the many miles of walking every day. Of course, it was nearly impossible to eat anything but marvelous Italian food, but I was fortunate to discover an unassuming family-run place called Tattoria Antonio near the Patheon that offered Italian favorites with beans, instead of pasta, which ended up being my favorite restaurant of the trip. On the flight home, my husband said he wanted a big steak for dinner the next day because he was all "pasta-ed out" and I couldn't have agreed more!

Instead of the traditional steak and potatoes, I wanted to quickly resume my diet of healthful eating, so I made this incredible, thick stew which was just as satisfying. It's based on a traditional Irish stew, but has a lot more vegetables, fiber from the beans and considerably less fat because I chose a lean cut of beef. The house was filled with the delicious aroma of the cooking stew all afternoon and the lean meat ended up being melt-in-your-mouth tender! I served it like a French Onion Soup with the cheese toast in the stew to soak up the flavor. If you're looking for an alternative to the turkey we'll all be stuffed with come next Thursday, try this recipe. I guarantee it will make any cold, rainy November day worthwhile!

Stout Stew Topped with Cheese Toast
(Makes 8 servings)

1½ tablespoons olive oil, divided
3 red onions, chopped
4 carrots, sliced
4 stalks celery, sliced
3 cloves garlic, finely chopped
1½ cups baby bella mushrooms, sliced
1 teaspoon dried rosemary
1½ pounds lean stewing beef, cut into ¾" pieces
16 oz. (2 cups) dark beer, such as Guinness (not lager)
2 tablespoons flour mixed with cold water
1 teaspoon black pepper
½ teaspoon salt (or to taste)
1½ cups frozen peas
1½ cups canned pinto beans, drained and rinsed
Eight ½" thick slices of hearty bread
1 cup shredded 2% reduced-fat sharp cheddar cheese

1. Preheat oven to 375-degrees. In a large Dutch oven or heavy oven-proof pot, heat ½ tablespoon olive oil over medium-low heat. Add onions and saute for about 10 minutes until soft and translucent. Do not color onions too much. Add carrots, celery, garlic, mushrooms and rosemary and continue cooking for another 5 minutes. Transfer cooked vegetables to a bowl and increase heat to medium-high.

2. Add the remaining 1 tablespoon of oil to the pot and add beef. Quickly sear beef on all sides, and then remove pot from heat. Return cooked vegetables to pot, add pepper and salt and stir to combine. Slowly add the dark beer, trying not to cause too much foaming. Add the flour dissolved in water, plus just enough extra water to cover beef and vegetables and slowly stir. (If beer has foamed too much, allow to settle before placing in oven.) Cover pot and place in the preheated oven for 1½ hours.

3. Stir stew, check liquid level and add a small amount water if necessary. Cover pot and return to oven for another 30 minutes until meat is tender. Once again, stir stew and return to oven uncovered for 20 minutes to allow the stew to thicken. Add frozen peas and drained beans and return to over for another 10 minutes, or until desired consistency is reached. Remove from oven and allow stew to rest while you prepare the cheese toast.

4. Top each slice of bread with 2 tablespoons of shredded cheddar cheese. Toast bread in the oven until cheese is melted and beginning to brown. To serve, spoon about 1¼ cups of stew into each serving bowl and place a cheese toast directly in the middle of each, allowing the bread to soak up some of the liquid. (Alternative: If you own sturdy, oven-proof serving bowls, spoon stew into bowls, top with a slice of hearty bread and sprinkle with cheese. Heat under a broiler at least 4-6 inches away from coils until cheese is melted.)

Nutritional Information per serving: 479.3 calories, 45 g carbohydrate, 10 g total fat, 4.5 g saturated fat, 639 mg sodium, 7.1 g fiber, 41.5 g protein.

Recipe by Kathy Sheehan, copyright 2010

Rainy Day Lentil and Vegetable Soup

It's rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe's. Their convenience and excellent taste can't be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup -- it will warm your heart!

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1" pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.

Turkey Meatball Florentine Soup

Normally, I eat a lot of vegetables, but sometimes getting enough of the dark, leafy greens is a bit more challenging. This soup fulfills my requirement in a delicious way and the little meatballs make it fun to eat! Spinach and kale are excellent sources of iron, beta carotene, folate and vitamins A, C and K. Of course, I would have to include my favorite super food (beans) which are loaded with protein and fiber. I used heirloom Cannellini Runner Beans because that's what I had in the pantry, but feel free to substitute your favorite white bean, such as Great Northern, or limas.

Turkey Meatball Florentine Soup
(Makes eight 1½ cup servings)

12 oz. dried white beans
2 teaspoons baking soda
8 cups chicken stock
½ pound 99% extra lean ground breast of turkey
5 oz. frozen chopped spinach, thawed (½ package)
2 tablespoons grated parmesan cheese
2 tablespoons seasoned breadcrumbs
¼ teaspoon black pepper
1 teaspoon dried oregano
½ teaspoon garlic powder
1 egg
One 14.5 ounce canned petite diced tomatoes with liquid
1 teaspoon Italian seasoning
6 cups kale, torn or rough chopped
Salt & pepper to taste

1. Pick through beans for small stones. Rinse and cover with cold water and soak overnight or for 4-5 hours. Drain and place beans in a large pot and add cold water to cover. Bring to a boil over medium-high heat and cook for 20-25 minutes or until skins split when you blow on them. Add baking soda to pot and stir to release gas in beans. (Note: The mixture will foam and bubble so, if necessary, do this in sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add chicken stock to pot and bring to a boil over medium heat. Cover, reduce heat and simmer for 1½ hours.

3. Take the thawed spinach and squeeze as much liquid as possible from the spinach. Place it in a medium mixing bowl and add the ground turkey, parmesan cheese, breadcrumbs, pepper, oregano, garlic powder and egg. Mix together with a fork until well combined. Turn up the heat to medium high and, as soon as the beans are boiling, form small meatballs (about 1-inch in diameter) and drop into the boiling liquid. Do not stir. Cover pot and boil for 5 minutes, and then reduce the heat to a simmer once again. Stir meatballs into the soup and cover. Continue simmering while you prepare the kale.

4. Wash the kale and remove the thick stems. Tear or chop leaves into bite size pieces. Place in pot and cover. As soon as the leaves have wilted, add tomatoes and Italian seasoning and stir soup to combine ingredients. Cover pot and continue simmering until beans are soft and mealy. The amount of time will depend on the type of bean used; check every 15-30 minutes until done. Taste soup and, if necessary, add salt and pepper to your liking.

Nutritional Information per serving: 246.8 calories, 36.4 g carbohydrate, 2.2 g total fat, 0 g saturated fat, 9.1 g fiber, 23.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Navy Beans and Ham

Here is a recipe that brings back pleasant memories from my childhood. I remember spending the night at my grandmother Gaga's apartment (fondly called "the pink palace") where we would share a warm, comforting meal of her delicious navy beans and ham soup. This simple meal we often would have together because she was the kind of person that would make your favorite dish when she knew you were coming over for a visit. I always loved that about her! Although it's been a couple of decades since she past away, I can't help but think of Gaga every time I make this meal. I've changed her recipe a bit, using less sugar and making it much thicker than soup, but the taste satisfies my memory. I enjoy mine with a slice of homemade cornbread to soak up the wonderful, rich broth.

There is another story about this family favorite. My daughter was 3 or 4 years old and had always been satisfied with the meals placed before her. That particular night, it was her first experience with Gaga's navy beans with ham and, to our surprise, when she finished her bowl she held it up and asked for more. It was the first time she had ever asked for a second helping of any food. I agree, this delicious recipe deserves an encore! It is so good, you won't make it just once. Like for me, it may become one of your favorites, too!

Navy Beans and Ham
(Serves 8)

1 pound dried navy (small white beans) or great northern beans
½ tablespoon baking soda
1 teaspoon dried mustard
3 tablespoons sugar
1 whole onion
Leftover ham bone with some meat (or pieces of leftover ham)
½ tablespoon salt or to taste

1. Pick through and rinse dried beans. Place in a large mixing bowl and cover with cold water (at least 3 inches over top of beans) and soak overnight or for at least 4 hours until plump.

2. Drain and rinse beans and place in a large Dutch oven or heavy oven-proof pot with lid. Cover with fresh water and bring to a boil. Boil for about 15-20 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over the sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

3. Preheat oven to 275-degrees. Add fresh water until beans are just covered. Add dried mustard and sugar; stir to combine. Add onion that has been peeled of outer papery skin, but leave whole so it will not fall apart while cooking. Add ham bone or ham pieces to pot and cover. Cook in oven for 2 hours.

4. Remove ham bone from beans and remove any meat and cut into bite-size pieces. Add ham to pot and add salt to taste. Test beans for doneness. If additional cooking is required, return to oven and continue cooking until beans are soft and mealy. Total cooking time is usually between 2-3 hours, but may differ depending on altitude and type of bean used. Before serving, remove onion and discard.

Nutritional Information per serving: 253 calories, 38.9 g carbohydrate, 3 g total fat, 0.7 g saturated fat, 13.8 g fiber, 18.8 g protein.

Recipe by Kathy Sheehan, copyright 2010
Inspired by a recipe from the cooking notebooks of my grandmother, Grace Layman.

Cannellini Beans with Caramelized Onions & Bacon

A few weeks ago, I was visiting my mother and she introduced me to a wonderful cookbook called Heirloom Beans by Steve Sando. As I thumbed through the pages, I was overcome with an overwhelming craving for beans! Luckily, my mother had a basket full of every kind of dried bean imaginable, so I immediately went to work to find the most tempting recipe. Although it was difficult to decide, I landed on page 124 of the book and was intrigued. The recipe was fairly simple to make and sounded good, so I grabbed a bag of beans and began soaking. The next day, we created a steaming, delicious pot of beans and topped them with caramelized onions and bacon. Since that day, I have purchased the book for myself and am very excited about all the creative possibilities for cooking beans. Luckily, here in Maine we have a wonderful selection of dried beans in our local supermarket, including several heirloom varieties, so I imagine beans will be on the menu often this winter.

On the subject of beans, I recently taught a cooking class at our neighborhood recreation center where I demonstrated a variation of the bean recipe my mother and I had made earlier. One change from the original recipe is that I boiled my beans in broth to enhance their flavor, since dried beans are like sponges and take on the flavors in which they are cooked. Another shortcut was my use of ready-cooked bacon. It only has 17.5 calories per slice and 0.5 grams of saturated fat -- it is my new best friend. Although this recipe does require planning ahead because the beans need to soak overnight and it takes a few hours to prepare, it is worth every minute. Just one bite and you'll fall in love with beans, too!

Cannellini Beans with Caramelized Onions & Bacon
(Serves 8)

12 ounces dried Cannellini Runner Beans*
1 heaping teaspoon baking soda
5-6 cups reduced-sodium chicken or vegetable stock (or sodium free)
½ teaspoon garlic powder
2 celery stalks, cut into large pieces
Salt to taste
2 teaspoons olive oil
1½ large onions, thinly sliced
6 slices of ready-cooked bacon, chopped
Freshly ground pepper

1. Pick over beans to check for stones. Soak beans in cold water overnight or for 3-4 hours until plump. Drain off water and place beans in a large, heavy cooking pot or dutch oven. To degas beans, cover with fresh water and bring to a boil over medium-high heat. Boil for 30-40 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

2. Add stock to cover beans entirely. Add garlic powder and celery stalks. Partially cover pot and bring to a boil. Reduce heat to medium-low and simmer until beans are tender, between 2 to 2½ hours. (After 2 hours, test beans for doneness. Continue cooking and testing occasionally, if necessary.) Add additional stock if necessary to keep beans covered. When beans are nearly soft, add salt to taste.

3. Heat 2 teaspoons olive oil in large skillet over medium heat. Add sliced onions and a pinch of salt. Cook, stirring occasionally, until soft, lightly browned and beginning to caramelize. Add chopped bacon and continue cooking until onions are well browned and bacon has rendered its fat and crisped.

4. To serve, remove celery pieces from beans and discard (or eat them, they are delicious). Ladle beans and a bit of broth into a serving bowl. Top with caramelized onion and bacon mixture. If desired, serve with a salad and toasted french bread for a complete meal.

Nutritional Information per serving of beans with onions & bacon: 196.7 calories, 30.1 g carbohydrate, 2.5 g total fat, 0.3 g saturated fat, 7.3 g fiber, 16 g protein.

*The Cannellini Runner Bean is an heirloom bean that can be purchased on the internet. Or any large white bean can be substituted, such as Yellow Eye, Butter Beans or Lima.

Recipe by Kathy Sheehan, copyright 2010
Inspired by "Florida Butter Beans" recipe by Steve Sando in Heirloom Beans, p. 124

Christmas Eve Vegetable and Bean Soup

It has been a standing tradition for decades that on Christmas Eve we have a simple meal of leek and potato soup made from a family recipe, rolls and dessert. The soup recipe has always been the same and, as a matter-of-fact, it is known as "Christmas Eve Potato Soup" at my house because I serve it only once a year so it remains a special treat. The combination of the humble Irish potato and German flavors are meant to be a reflection of my family's Irish-German heritage. We love this soup and look forward to it every year. It is the taste of Christmas for all of us!

However, the emphasis on the potato in the traditional soup causes the carb count to go beyond my limit, making it impossible to enjoy without guilt and a BG response that is too high. My challenge was to reduce the carbs while keeping the same wonderful blend of flavors and textures that we associate with this special holiday meal. First, it is the combination of bacon, leeks and the velvety sour cream that are the distinctive flavors in the traditional recipe. Luckily, those ingredients are used in this makeover recipe in the same proportions. My substitution of turnips for the potatoes may sound strange, but actually they are a mild vegetable that readily takes on the flavor of whatever they're cooked in. Another potato substitution is cannellini beans (white kidney beans) that add that mealy, soft texture you expect from boiled potatoes. The first sign that this makeover recipe might be a winner came when my husband and daughter arrived home and the first words out of their mouths were, "It smells like Christmas in here!" Most importantly, we all agree it is the taste, that mirrors the original so closely, which allows this new soup to be deemed a delicious low-carb success!

Christmas Eve Vegetable and Bean Soup
(Makes six 1½ cup servings)

4 slices of bacon, cut into pieces
1 large leek, sliced
½ medium onion, chopped
4 stalks celery (including leaves), sliced
3 medium-sized turnips, peeled, quartered and sliced
5 cups chicken stock
One (15.5 oz.) can of cannellini beans, rinsed
1 cup light sour cream
2 egg yolks, slightly beaten
Salt and pepper to taste

1. Place the bacon in a large pot and turn on heat to medium. Heat, stirring occasionally, until fat has been rendered and bacon is brown and beginning to crisp. Add onion and cook until soft and translucent. Add leeks, celery and turnips. Cook vegetables, stirring occasionally, for 10 minutes. Add chicken stock, cover and simmer for 30 minutes. Add rinsed beans to soup and continue simmering until heated through.

2. Meanwhile, mix together sour cream and egg yolks in a medium bowl. Add a ladle of the hot to soup the sour cream and stir to temper the eggs. Repeat with another ladle of soup. While stirring, slowly add the sour cream and egg mixture to the soup. Return to a low simmer (do not bring to a full boil or eggs and cream may curdle). Taste soup and adjust seasonings before serving.

Nutritional Information per serving: 200.5 calories, 21 g carbohydrate, 8.1 g total fat, 3.5 g saturated fat, 4.4 g fiber, 11.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare to the traditional family recipe made with potatoes? This reduced carb version is over 100 calories less per serving and has fewer than ½ the carbs of the original. Also, this makeover recipe has less overall and saturated fat grams. For comparison, the nutritional information for a serving of the traditional recipe is 335.7 calories, 47.1 g carbohydrate, 11.8 g total fat, 5.2 g saturated fat, 3.7 g fiber, 11 g protein.

Poor Man's Treasure Soup with Parmesan Herb Scones

A large pot of warm and hearty soup simmering on the stove is the ideal comfort food to come home to on a cold day. I call this recipe "Poor Man's Treasure Soup" because it is full of nutrition and has a delicious depth of flavor without costing a lot of money. At a time when people are tightening their belts and economizing, homemade soup is a wise meal choice. It goes a long way and keeps well in the fridge. During the long, cold months in Maine, I usually make one or two pots a week, then we return to it for other meals during the rest of the week and the taste just gets better as the flavors "marry." Even though it's certainly delicious on the first night, it's truly better a day or two later!

To accompany my steaming bowl full of healthy, I made some savory parmesan and herb scones. Scones are similar to a biscuit, but not as flaky. They are extremely easy to make, taking only about 30 minutes from start to finish. They don't require kneading or even a rolling pin, just pat them into a square shape and cut them to size. This recipe pairs beautifully with soup, but they are also delicious for snacking or topped with an herbed cream cheese spread.
Poor Man's Treasure Soup(Makes eight 1½ cup servings)
2 teaspoons olive oil
½ large onion, chopped
4 stalks celery (including leaves), sliced
3 carrots, cubed
2 chicken and spinach sausages, quartered lengthwise and cut into bite-size pieces
6 cups chopped kale
1 tablespoon parsley flakes
1 teaspoon dried rosemary
½ teaspoon thyme
½ teaspoon garlic powder
1 bay leaf
8 cups chicken or vegetable stock
One 15.5 oz. can cannellini beans, drained and rinsed
¾ cup frozen peas, thawed
Salt and pepper to taste

1. Heat olive oil in a large Dutch oven or stock pot over medium heat. Add chopped onion and sprinkle with a little salt and continue cooking until onion is soft. Reduce heat to medium-low. Add celery and carrots and cook, stirring occasionally, for about 10 minutes.

2. Add sausage and continue cooking until sausage has begun to brown. Add herbs and stir to combine. Add chopped kale and cook until greens are wilted. Add stock to pot and bring to a boil. Cover and reduce heat to low and simmer for 25 minutes. Add drained and rinsed beans and peas to pot, return soup to a boil and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary. Remove bay leaf before serving.
Nutritional Information per serving (1½ cups): 156 calories, 19 g carbohydrate, 4.1 g total fat, 0.6 g saturated fat, 4.4 g fiber, 13.4 g protein
Original recipe by Kathy Sheehan, copyright 2009

Savory Parmesan and Herb Scones(Makes 32 mini scones)
1¼ cup almond flour (or finely ground blanched almonds)
½ cup all-purpose flour (or gluten free all-purpose baking mix)
¼ cup corn meal
1 teaspoon parsley flakes
½ teaspoon thyme
½ teaspoon rosemary, chopped
1 tablespoon baking powder
½ teaspoon salt
6 tablespoons cold butter, cut into cubes
1 large egg, lightly beaten
2 tablespoons mascarpone or cream cheese
½ cup grated Parmesan cheese
2 tablespoons buttermilk (or milk that has been soured with ¼ teaspoon lemon juice)
1 egg beaten with 2 tablespoons water for egg wash

1. Preheat oven to 400-degrees. Put butter in freezer while you prepare the rest of the ingredients. Prepare cookie sheet with parchment paper or spray lightly with non-stick cooking spray; set aside.
2. In food processor or in a large bowl, measure flours, corn meal, herbs, baking powder and salt. Pulse to combine or stir with a fork to break up any lumps and set aside while you measure out the rest of the ingredients.

3. When all ingredients are assembled, place cold cubed butter into processor and pulse a few times until butter is distributed and mixture resembles coarse crumbs. Add egg and mascarpone or cream cheese and pulse again to combine. Add Parmesan and pulse 2-3 times to distribute. Finally, while the food processor is running, add buttermilk one tablespoon at a time until a soft dough forms, then turn off machine. Do not over beat dough. (If not using food processor, cut butter into flour mixture with pastry cutter. Add remaining ingredients and stir with a wooden spoon until a soft dough forms.)

4. Turn dough onto a well floured counter or board (the dough will be sticky). Pat dough into an 8" x 8" square, about ¾-inch thick. Cut dough into 4 strips, and then cut across to create sixteen 2-inch squares. Cut each square into two triangles until you have 32 mini scones. (If necessary, dip knife into flour between cuts to prevent sticking.) Place scones on cookie sheet about 1-inch apart. Brush tops with egg wash.

5. Bake for 12-15 minutes until golden brown. Remove from oven and cool on a wire rack. These are best eaten warm out of the oven, or store in airtight container at room temperature.

Nutritional Information per mini scone: 75.6 calories, 3.2 g carbohydrate, 6 g total fat, 1 g saturated fat, 0.6 g fiber, 3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Smoky Turkey Vegetable Soup

Do you have leftover turkey in your fridge or freezer looking for a recipe? This bowl of "healthy" is just perfect to have in the midst of a demanding work schedule, festive dinners, parties, holiday shopping and all the other things that try to lure me away from my food plan at this time of year. It makes a lot and keeps well in the refrigerator so I can lunch, snack or have a quick dinner ready at a moment's notice. This hearty, delicious soup is what I'll be eating for the next week!

When I told my husband the list of ingredients and he heard the word "kale," he balked. Having never eaten it before and not feeling particularly adventurous today, he asked if I would use spinach instead. I compromised and decided to use both (and told him he could eat around the kale if he didn't like it). He had to admit, when faced with both greens in his bowl, he couldn't even tell them apart and he gave an enthusiastic thumbs up for the soup, as I knew he would ;)

Kale is an incredible green! When cooked in soup, it has a mild flavor and really stands up to the heat and won't wilt to the point that it is unrecognizable. In this recipe, it enhances the smoky flavor I was trying to achieve. Kale is a wonderful source of protein, vitamins C and A, beta carotene, calcium and is one of the best natural sources of the elusive vitamin K. It has powerful antioxidant and anti-cancer properties and works as an anti-inflammatory in the body. Hopefully, after tonight's good experience with kale, my husband will soon be adding it to my shopping list himself and requesting other recipes that highlight this delicious vegetable.

Smoky Turkey Vegetable Soup
(Makes eight 1½ cup servings)

6 slices of double smoked bacon, cut into ½" slices
½ large onion, chopped
1 leek, sliced into ½ rounds
2 carrots, cubed
3 stalks celery, sliced
½ bunch kale, washed and chopped (about 4 cups)
2 cups baby spinach
1 teaspoon cumin seed
1½ teaspoon dried rosemary
1 teaspoon Montreal Steak Seasoning
½ teaspoon smoked paprika
One 14½ oz. can diced tomatoes with liquid
½ cup frozen corn, thawed
8 cups turkey or chicken stock
2 cups cooked turkey, cubed
One 15 oz. can pinto beans, drained and rinsed
Salt and pepper to taste

1. Place the bacon in a large Dutch oven or stock pot. Turn heat to medium-low and slowly cook the bacon, stirring occasionally, until fat has been rendered and bacon begins to brown. Add chopped onion and a sprinkle of salt and pepper and continue cooking on fairly low heat until onion is translucent and beginning to caramelize, about 10 minutes. Add leek and continue cooking until soft. (Don't be in a hurry for this step because this slow cooking of the onion in the bacon will add a lot of smoky flavor to the soup.)

2. Add carrots and celery. Turn heat to medium and cook for about 3 minutes, stirring occasionally. Add chopped kale and spinach and cook until greens are wilted. Add seasonings, tomatoes, corn, stock and turkey to pot and bring to a boil. Cover and reduce heat to medium or low and simmer for 25 minutes. Add drained and rinsed beans to pot and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary.

Nutritional Information per serving (1½ cups): 191 calories, 20 g carbohydrate, 3.8 g total fat, 1.5 g saturated fat, 4.3 g fiber, 20.2 g protein

Original recipe by Kathy Sheehan, copyright 2009

Creamy French Vegetable Soup

Last year, my husband and I went to Europe to celebrate our 25th wedding anniversary. While in the Normandy region in France and after a long, emotional day visiting the beaches and cemetery at Normandy, we spent the night in the beautiful village of Bayeaux. There, we were served a delicious soup that was just lovely. I asked how it was prepared and was told it was simply leeks, potatoes and carrots that had been pureed into a smooth and creamy soup. Being mainly potatoes, I knew the carb count was too high to eat very often, but since returning home I've tried on several occasions to duplicate that soup in a way more fitting with my dietary restrictions. Since the main emphasis cannot be white potatoes, I've substituted other more glycemic-friendly vegetables to recreate a similar taste and texture. The small addition of white cannellini beans really did the trick to boost the fiber and protein and added a "starchiness," similar to potatoes, that seemed to be missing from my other attempts.

This is a great recipe for the whole family. For kids who won't let a vegetable pass their lips, the smooth texture hides the fact that this soup is 100% vegetables. At this time of year, it's fun to create a spider web of creamy topping by dragging a toothpick through a spiral of sour cream that has been piped on top! For added fun, toast the squash seeds and drop them in the web as a garnish. A nice side dish might be cheese toast where a jack-o-lantern's face as been cut out of the cheese slice before melting under the broiler. Get into the season by choosing some different and interesting squashes that are abundant in the stores and farm stands or substitute other favorite root vegetables to make this soup exactly to your liking.

Creamy French Vegetable Soup
(Makes 8 servings, about 2 cups each)

2 teaspoons olive oil
3 carrots, diced
2-3 leeks, (white & light green parts), sliced
5 stalks celery (including leaves), sliced
2 small red potatoes, diced
1 small butternut squash, peeled and diced
2 parsnips, peeled and diced
2 turnips, diced
3 cloves garlic, minced
2 bay leaves
1½ teaspoons herbs de Provence
8 cups chicken or vegetable broth
2 teaspoons salt
1 teaspoon pepper
1 cup cannellini beans, drained and rinsed

Topping ingredients:
½ cup light sour cream
2 tablespoons light garlic and herb Alouette cheese spread

1. Cut or sliced all vegetables in a small dice, uniform in size. Heat olive oil in a large stock pot over medium heat and add leeks, carrots and celery. Add 1 teaspoon salt and cook stirring often until leeks are quite soft, about 10 minutes. Add potatoes, squash, parsnips, turnips, garlic, remaining 1 teaspoon salt and pepper. Cook for another 5-8 minutes, stirring often. Add broth, herbs, and bay leaves. Bring to a boil. Cover and reduce heat to low and simmer for 30-45 minutes until vegetables are cooked through and soft. (Time will depend on size of diced vegetables.)

2. Turn off heat and allow mixture to cool for 40 minutes. Remove bay leaves. Add cannellini beans and stir. Puree soup with a handheld immersion blender or blend in small batches in a regular blender until smooth and creamy. Taste and adjust seasonings.

3. Mix together the topping ingredients and spoon into a plastic sandwich bag. Snip corner of bag and pipe the sour cream mixture in a spiral on top of the soup to serve. If desired, drag a toothpick through the spiral design to create a spider web effect.

Nutritional Information per serving (soup only): 161.2 calories, 31.2 g carbohydrate, 2.2 g total fat, trace saturated fat, 5.7 g fiber, 5.3 g protein.

Nutritional Information per 2 teaspoons topping: 23.7 calories, 1.6 g carbohydrate, 1.5 g total fat, 0 g fiber, 0.7 g protein.

Original recipe by Kathy Sheehan, copyright 2009

"Anyway You Like It" Vegetable Bean Soup

Nothing is more comforting to come home to on a crisp, autumn day than a pot of warm soup full of freshly harvested vegetables. I love to make it on weekends, then have delicious, healthy leftovers for lunch for the rest of the week. No matter what type of soup I'm making, very often I'll throw beans in the pot to boost the fiber and protein. There's a trick I've learned to"degas" beans and minimize any discomfort later. Simply add baking soda at the end of the initial cooking, then rinse and finish cooking with stock, vegetables and seasoning. Unfortunately, this won't work with canned beans, that's one reason I like cooking my own.

I call this recipe "anyway you like it" soup, because there are many ways to prepare it. For example, if you don't have time to soak and cook the beans, simply use a variety of canned that have been rinsed before adding them to the stock and reduce the cooking time. Also, I suggest using turkey sausage, but you can substitute any meat (such as leftover ham or ground beef) or leave it out altogether to create a vegetarian soup. Finally, use whatever vegetables you have on hand. Carrots, celery, butternut squash and turnips will need more cooking time, but add soft vegetables (such as zucchini and peas) at the end. Make it your own way and enjoy the harvest!

"Anyway You Like It" Vegetable Bean Soup
(Makes eight 1½ cup servings)

1 pound dried beans (choose a variety or use a dried bean mix)
1½ teaspoons salt (optional)
1 tablespoon baking soda
8 cups vegetable or chicken stock
1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
3 stalks celery (including leaves), diced
1 (14 oz.) can petite diced tomatoes (if using fresh, add at the end with spinach)
½ pound sweet turkey Italian sausage, casings removed (optional, or substitute another meat of your choice)
2 tablespoons dried parsley
1 teaspoon dried basil
½ teaspoon dried red pepper flakes (or to taste)
½ teaspoon smoked paprika
Salt and pepper to taste
1 (10 oz.) package frozen chopped spinach, thawed and drained

1. Look over beans to make sure there are no stones and rinse. Cover with cold water and allow to soak overnight or for at least 3-4 hours. Drain and rinse soaked beans and place them in a large pot. Cover with fresh water, add salt and bring to a simmer over medium heat. Reduce heat and simmer for 1 hour. Add baking soda to pot and stir to release gas in beans. (Note: The mixture will foam and bubble so, if necessary, do this in the sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add stock to beans and set aside. Meanwhile, heat olive oil in skillet and add onions. Cook and stir over medium-high heat until onions are soft, about 4-5 minutes. Add sausage (or other meat of your choice) and saute until browned, breaking up meat into bite-size pieces with spoon as it cooks. Add about ½ cup stock from bean pot to skillet and stir to release any flavorful brown bits from bottom of pan. Add onion mixture and liquid in skillet to beans.

3. Add chopped vegetables, tomatoes, herbs, salt and pepper to beans and stir. Simmer for 50 minutes or until beans are tender, stirring occasionally. (Depending on type of beans used, it may require more cooking time. Taste beans to determine doneness.)

4. Add spinach and boil for 10 minutes. Adjust seasonings before serving.

Nutritional Information per serving: 205 calories, 27.2 g carbohydrate, 3.4 total fat, 10.4 g fiber, 16.3 g protein

Recipe by Kathy Sheehan, copyright 2009