Super-duper Soup!

By Laura Kurella

There are just so many people always looking for a quick fix for losing weight, and better health.

However, in truth the body holds onto excess weight because it is unsure of when the next nutrition or hydration is going to come along.

This, in a nutshell, is the true secret to real, lasting weight loss. Simply consume adequate amounts of fiber and nutrition on a regular schedule, along with adequate amounts of hydration, also on a regular schedule, and the weight will start to come off.

No calorie or carb counting needed. Just nutrients, like I mentioned in last week’s column.

When we consume nutrients and hydration on a regular basis, it sends a signal to our bodies that they can relax and let go of that excess weight and fluid.

Another truth to weight loss is keeping the bowels moving regularly. Bowels can easily add ten pounds to the scale if they are not moving as they should, which makes it important to get fiber in daily as well.

Fiber not only helps to cleanse the digestive tract, and help us feel fuller longer, but it also is the only food good bacteria can eat, so it must be consumed daily to keep our immune systems up and running and, on its toes, too!

Personally, the most nutritious food out there- kale -benefits by being added into dishes that don’t necessarily make it noticeable. This is why it is perfect for adding to a favorite soup recipe, even if you need to puree it before adding it in. In fact, I often add vegetables I don’t like, but know they are good for me to make soups, letting them cook intact then pureeing them in the end so I don’t have to deal with unpleasant textures.

For example, cabbage or celery may not be something you want to encounter floating in your bowl of soup, but if you puree these in the broth before serving, you won’t know they are there, but will reap the rewards of consuming these health-giving foods.

It’s also a great way to get kids to consume more nutrition. I could never get the little ones to eat a hearty vegetable soup until I pureed it. Not having solids to examine somehow makes it okay to eat.

A chef secret to pulling more flavor out of vegetables is to broil them, giving them a bit of a char, before adding to a soup. Same is true with rice. Toast it in the bottom of a skillet to up its nutty flavor. Be careful not to add any oil or fat to it or you may end up popping it like accidentally did. In truth, it causes a whole new, nutty flavor and more tender texture to emerge, so go for it!

Laura Kurella is an award-winning recipe developer and food colum- nist who enjoys sharing recipes from her Great Lakes Midwest kitchen. She welcomes your comments at laurakurella@y ahoo.com

Super-nutritious Cabbage Soup

2 large Bermuda (sweet) onions, sliced

3 carrots, sliced 1 bunch of celery, leaves included, sliced

10 ounces mushrooms, sliced 1/2 head garlic, minced

2 green bell peppers, seeded and sliced half a head of cabbage, sliced kale leaves (optional)

30 ounces tomatoes

2 quarts low sodium chicken or vegetable broth unrefined mineral sea salt, black pepper, to taste

Slice onions then add to a large deep skillet or Dutch oven over medium-high heat. Add oil and stir then slice and add carrots. Cook until onions begin to caramelize then add sliced celery and mushrooms. Stir well then add minced garlic and sliced peppers. Cook stirring for 3 to 5 minutes then add cabbage and tomatoes. Cover with broth, and bring to a boil. Reduce to a simmer, cover, and cook for one hour.

Note: If you would like a spicy soup, add a small amount of curry or cayenne pepper now.

Salt and pepper to taste. Puree, if desired, before serving.

Splendid Butternut Squash Soup

Prep: 10 mins Cook: 15 mins Total: 25 mins Yield: 8 servings

2 tablespoons butter

1 sweet onion, sliced

3 cloves garlic

3 sprigs fresh thyme

1 butternut squash - peeled, seeded, and cut into 1-inch cubes

2 quarts low sodium chicken stock

1/8 teaspoon ground cumin 1/4 teaspoon ground black pep- per 1 pinch ground allspice

1/2 teaspoon unrefined mineral sea salt

In a large pot or Dutch oven over medium heat, melt butter. Add onion and cook until softened, about 7 minutes. Add garlic, thyme and cook for about 5 minutes. Add squash, chicken stock, and spices then bring to a boil. Reduce heat to a simmer and cook until the squash is tender, 10 to 15 minutes.

Remove from heat and pour soup into a blender, filling the pitcher no more than halfway. Hold the lid of the blender in place with a kitchen towel and carefully start the blender using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a serving bowl. Alternatively, you can use a stick blender and puree the soup in the pot.

Oh-so-creamy Mushroom Soup

Prep: 15 mins; Cook: 1 hr. 20 mins; Total: 1 hr. 35 mins; Yield: 6 servings

1/4 cup unsalted butter

2 pounds sliced fresh mushrooms

1/2 teaspoon unrefined mineral sea salt

1 large sweet onion, diced 1?1/2 tablespoons all-purpose flour

6 sprigs fresh thyme

2 cloves garlic, peeled

4 cups chicken broth

1 cup water

1 cup heavy whipping cream freshly ground black pepper, to taste

1 teaspoon fresh thyme leaf for garnish, or to taste

Melt butter in a large soup pot over medium-high heat; cook mushrooms in butter with salt until the mushrooms give off their juices; reduce heat to low. Continue to cook, stirring often, until juices evaporate and the mushrooms are golden brown, about 15 minutes.

Set aside a few attractive mushroom slices for garnish later, if desired. Mix onion into mushrooms and cook until onion is soft and translucent, about 5 more minutes. Stir flour into mushroom mixture and cook, stirring often, for 2 minutes to remove raw flour taste. Tie thyme sprigs into a small bundle with kitchen twine and add to mushroom mixture; add garlic cloves. Pour chicken stock and water into mushroom mixture. Bring to a simmer and cook for 1 hour. Remove thyme bundle. Transfer soup to a blender in small batches and puree on high speed until smooth and thick. Return soup to pot and stir in cream. Season with salt and black pepper and serve in bowls, garnished with reserved mushroom slices and a few thyme leaves.