13
12
2. Add the carrots, salt, cinnamon, allspice,
nutmeg and thyme. Stir to coat ingredients
well and allow to heat through.
3. Add the chicken broth. Increase heat and bring
to a boil. Once soup comes to a boil, reduce
the heat so that it is barely simmering. Cover
and simmer until the carrots become tender,
about 50 to 60 minutes.
4. Once tender, separate the solids from liquid.
Put about half of the broth and half of the solids
into the blender jar. Blend on Low for about
10 seconds and then switch speed to High to
blend thoroughly. Pour soup into a clean pot.
Repeat with remaining ingredients. Taste and
adjust seasoning accordingly.
Nutritional information per serving [1 cup (250 ml)]:
Calories 96 (42% from fat) • carb. 12g • pro. 3g • fat 5g
• sat. fat 3g • chol. 12mg • sod. 757mg
• calc. 37mg • fiber 3g
Creamy Greens Soup
This earthy, nourishing soup is delicious! Garnish
with a dollop of crème fraîche and a sprig of parsley.
Makes about 5 cups (1.25 ml)
1
tablespoon (15 ml) olive oil
2
tablespoons (30 ml) unsalted butter
2
small shallots [about 3 ounces (85 g)],
finely chopped
3
garlic cloves, crushed
1
small leek [about 2 ounces (60 g)],
white part only, sliced
1
bunch kale, hard stems discarded and
roughly chopped
1
bunch Italian parsley, stems reserved for
other use and leaves roughly chopped
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground
black pepper
4
cups (1 L) vegetable broth, low sodium
½
cup (125 ml) heavy cream,
room temperature
1. Put the oil and butter into a 6-quart (5.6 L)
saucepan set over medium heat. Once butter is
melted, add the shallots, garlic and leek. Sweat
ingredients together so that they gently sauté,
but do not pick up any colour.
2. Add the kale, parsley, salt and pepper and stir
to coat. Add the vegetable broth and bring to a
boil. Cover and reduce heat so that the soup is
just simmering. Simmer for about 30 minutes.
Add the cream and continue simmering
uncovered for an additional 20 to 30 minutes.
3. Put ingredients into the blender jar. Blend on
Low for about 10 seconds, then switch to High
to thoroughly blend, about 45 seconds.
Nutritional information per serving [1 cup (250 ml)]:
Calories 216 (67% from fat) • carb. 14g • pro. 5g • fat 17g •
sat. fat 9g • chol. 45mg • sod. 694mg
• calc. 129mg • fiber 2g
Gazpacho
Serve this simple, no-cook soup at your next
barbecue. It’s great for a hot summer day.
Makes about 7 cups (1.75 L)
3
cups (750 ml) tomato or vegetable juice
cocktail, divided
1 to 2 garlic cloves, peeled
1
large celery stalk, peeled and cut into
1-inch (2.5 cm) pieces
1
medium to large cucumber, peeled, halved
lengthwise, seeded and cut into 1-inch
(2.5 cm) pieces
1
red or yellow bell pepper, cored, seeded
and cut into 1-inch (2.5 cm) pieces
1
jalapeño, seeded and cut into
½-inch (1.25 cm) pieces
6
green onions, trimmed and cut into ½-inch
(1.25 cm) pieces
4
medium tomatoes, cored, seeded and cut
into 1-inch (2.5 cm) pieces
3
tablespoons (45 ml) sherry vinegar
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground
black pepper
1. Put 1 cup (250 ml) of the juice, plus garlic,
celery, cucumber, pepper, jalapeño and green
onions into the blender jar. Blend on Low about
15 to 20 seconds, until vegetables are medium-
finely chopped. Transfer to a large serving bowl.
2. Add the remaining juice with the tomatoes.
Pulse the blender on High, about 4 to 5 times
to chop (or you may blend it if a smoother
gazpacho is preferred). Add to the bowl of
vegetables/juice. Season with the sherry
vinegar, salt and pepper, adjusting amounts to
taste.
3. Chill well before serving.
Nutritional information per serving [1 cup (250 ml)]:
Calories 47 (6% from fat) • carb. 9g • pro. 2g • fat 0g
• sat. fat 0g • chol. 0mg • sod. 399mg
• calc. 23mg • fiber 2g
Champagne Vinaigrette
This all-purpose dressing can be used as
a salad topper, marinade or finishing drizzle
for roasted vegetables.
Makes about 1 scant cup (< 250 ml)
2½
tablespoons (40 ml) Champagne vinegar
1
teaspoon (5 ml) Dijon mustard
¼
teaspoon (1 ml) kosher salt
¼
teaspoon (1 ml) freshly ground
black pepper
1
small shallot, halved
¾
cup (175 ml) extra virgin olive oil
1. Put the ingredients in the order listed into the
blender jar.
2. Blend on Low for about 20 seconds, or until
homogenous.
3. Taste and adjust seasoning as desired. If not
using immediately, place dressing in a covered,
airtight container and refrigerate for up to
1 week. Bring to room temperature and stir
before serving.
Nutritional information per serving [1 tablespoon (15 ml)]:
Calories 91 (99% from fat) • carb. 0g • pro. 0g • fat 11g
• sat. fat 2g • chol. 0mg • sod. 45mg
• calc. 0mg • fiber 0g
Creamy Caesar Dressing
Toss with crispy Romaine lettuce, croutons and
freshly grated Parmesan for the quintessential
Caesar salad.
Makes about ¾ cup (175 ml)
1
ounce (30 g) Parmesan cheese,
cut in ½-inch (1.25 cm) cubes
1
large garlic clove, peeled
1
large egg yolk*
2
teaspoons (10 ml) Dijon mustard
1
tablespoon (15 ml) white vinegar
(wine or Champagne, both work well)
1
tablespoon (15 ml) balsamic vinegar
1
tablespoon (15 ml) fresh lemon juice
1
teaspoon (5 ml) Worcestershire sauce
1
anchovy fillet [or 1–2 teaspoons (5 - 10 ml)
anchovy paste]
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground
black pepper
1
⁄
3
cup (75 ml) vegetable oil
1
⁄
3
cup (75 ml) extra virgin olive oil
1. Put cheese and garlic into the blender jar. Turn
on High for 5 seconds to chop.
2. Scrape down the sides of the blender jar and
add the yolk, mustard, vinegars, lemon juice,
Worcestershire, anchovy, salt and pepper. Blend
on Low for about 10 seconds to combine.
3. Combine the oils together in a measuring cup
with a pour spout. While running the blender on
Low, slowly pour the oil through the opening in
the lid while using the measuring cup to shield
the opening to prevent any splatter.
4. Continue running to fully emulsify for a total
of 45 seconds.
5. Taste and adjust seasonings. If not using
immediately, place dressing in a covered,
airtight container and refrigerate for up to
3 days. Bring to room temperature and stir
before serving.
Nutritional information per serving [1 tablespoon (15 ml)]:
Calories 109 (94% from fat) • carb. 1g • pro. 1g • fat 12g
• sat fat • 2g • chol. 25mg • sod. 146mg
• calc. 27mg • fiber 0g
Green Goddess Dressing
Packed with fresh herbs, this classic dressing has
a refreshing tang. It’s perfect over grilled chicken,
vegetables or salad.
Makes about 1¼ cups (300 ml)
1
anchovy fillet
2
teaspoons (10 ml) white wine vinegar
1
⁄
3
cup (75 ml) packed parsley leaves
2
tablespoons (30 ml) fresh tarragon
2
tablespoons (30 ml) chopped chives
1
cup (250 ml) non-fat Greek yogurt
¼
cup (60 ml) mayonnaise
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground
black pepper
1
small garlic clove
