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Healthful soups

by Maya E. Nahra, RD, LD Registered Dietitian, Owner of Awakened Reconnection

azfamily.com

Posted on January 4, 2011 at 7:00 PM

Updated Wednesday, Jan 5 at 4:27 PM

Creamy Bean and Broccoli Soup
1 14-oz. can no or low-sodium vegetable broth
1 cup water
1/2 small white onion, chopped
2 to 3 Tbsp. extra virgin olive oil
6 cups broccoli crowns, trimmed and chopped
1 14-oz. can cannellini beans, rinsed
3 to 4 baby red potatoes
1 cup shredded extra-sharp cheddar cheese
Unrefined sea salt and pepper to taste

In your soup pot, sauté the chopped onion in olive oil until onions are fragrant and translucent.

Add broth and water and bring to a boil. Add broccoli and potatoes, cover and cook until tender, about 15 minutes. Stir in beans, cheese, unrefined sea salt and pepper and cook until the beans are heated through, about 1 minute.

Transfer half the mixture to a blender and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining mixture. Serve warm with a crusty whole grain bread.

Winter Squash Soup With Fresh Sage and Chicken
2 to 3 Tbsp. unsalted butter
1 small white onion, finely chopped
1 bunch fresh sage leaves, chopped
Pinch of ground cloves
1 roasted butternut squash, meat removed
1 roasted acorn squash, meat removed
8 oz. boneless, skinless chicken breasts, thinly sliced
1 can buttermilk
1 cup water
Unrefined sea salt to taste

Heat the butter in a saucepan over medium heat. Add the chopped onions, fresh rosemary, & cloves and sauté until the onion becomes translucent, about 5 to 6 minutes.

Add the buttermilk and allow the mixture to reheat until bubbling.

Add the squash meats and mash down until smooth and lumpy throughout.

Add the water (to thin it out into a soup consistency), the thinly sliced chicken breast, and a pinch of unrefined sea salt, stir to combine. Cover and cook until chicken is full cooked and soup is heated through. Can be served on its own or atop a bed of wild rice.

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