Broccoli Soup: Pureed and Simple

This is my adaptation of a recipe I found at Eating Well.  I made it about a year ago, but never took the time to post it. The original recipe used half-n-half but I omitted that and the soup was still great without it.   It is quick and easy to prepare and packed with nutrients.  Broccoli is one of those great super-foods that is rich in cancer-fighting vitamins and phytochemicals.  Super-Pzazz!

Ingredients:
1 Tablespoon coconut oil
1 Tablespoon olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 - 2 teaspoons chopped fresh thyme or parsley
8 cups chopped broccoli (stems and florets)
2 cups water
4 cups reduced-sodium vegetable broth
1/2 teaspoon sea salt
Freshly ground pepper to taste

Preparation:
1.  Heat oil in a Dutch oven over medium heat until the coconut oil melts. Add onion and celery, cook, stirring occasionally, until softened, 4 - 6 minutes.  Add garlic and thyme (or parsley); cook, stirring until fragrant, about 10 seconds.
2.  Stir in broccoli. Add water and broth; bring to a lively simmer over high heat.  Reduce heat to maintain the simmer and cook until very tender, about 8 minutes.
3.  Puree the soup in batches in the blender or with an immersion stick until smooth.  Stir in salt and pepper. If you want it more heavily seasoned, you can put in additional dried thyme and/or parsley.

Nutrition:
Servings per recipe: 8
Serving Size: 1 cup
Calories: 69
Total Fat: 4 g
Cholesterol: 4 mg
Sodium: 458 mg
Total Carbs: 7 g
Dietary Fiber: 3 g
Protein: 4 g

Mustard Dill Sauce

This is an excellent sauce to put on any fish, but it was particularly tasty on the Tuna-Salmon Loaf made by Tahirih for me. Tahirih remembered having a mustard-dill sauce on salmon many years ago, so I looked on-line to find a similar recipe and this is what I found and adapted to meet my needs. Delicious!   I used it on salmon loaf and turkey loaf, both made by very gracious friends in the last month.  Pzazz is having gracious, giving friends in time of need.  Thank you dear ones!

And yes, here are more flower photos from my garden last year.   Time to start dreaming of the perennials blooming again, surprising us with their persistence, resilience and joy. 


Ingredients:
1/2 cup fat-free plain yogurt

Garden Iris, 2012

1/4 cup Dijon mustard

1 Tablespoon Splenda                                                 

      (original recipe used honey)
1/4 cup fresh lemon juice
1 teaspoon dry dill weed

Preparation:
Mix all ingredients together and chill for about 30 minutes before serving. It can be warmed slightly to put on warm fish. 


Nutrition per serving:
Servings per recipe: 12
Serving Size: 4 teaspoons
Calories: 11
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 121 mg
Total Carbs: 1 g
Dietary Fiber: 0 g
Protein: 0 g

Tuna Salmon Loaf

This is my "makeover" for a recipe I found on SparkPeople. Try this recipe as is or add your favorite herbs.

My friend, Tahirih,  made this for me last weekend. She suggested putting a mustard-dill sauce on top. I found a recipe for a sauce that worked well for me and complimented the salmon-tuna loaf with the right amount of Pzazz! The sauce is a separate blog post and is not included in the nutritional analysis for this tuna-salmon loaf.  

I didn't take a photo of this high protein entree.  But, on this frigid day in Duluth,  I thought you might enjoy this photo of the yellow lady slippers from my garden last spring. It is a reminder that, indeed, spring is eternal and will grace our days with its hope and joy again.    

Yellow Lady Slippers in my garden, 2012

Ingredients:
1 15 oz. can pink or red Salmon, undrained *

1  5 oz. can albacore tuna in water, drained
1 medium egg and 2 egg whites  
1 clove of garlic, finely minced
2 Tablespoons lemon juice
1 Tablespoon olive oil
1 Tablespoon dried parsley
1 Tablespoon dried chives
1/2 cup rolled oats (quick or regular, but not instant)
1/8 teaspoon Savory seasoning 
1/8 teaspoon black pepper, more or less according to taste

* I leave the skin and bones in to get the benefit of the Omega-3s and such in the skin and the more bio-available calcium in the bones. If you thoroughly mash the canned salmon in its juice, or run it through a food processor, you'll never know they're there.

Preparation:
Spray a 8 x 8" pan or a 1 quart casserole with PAM or similar no fat cooking spray or lightly oil it. Or you can use Tahirih's clever idea of putting equal portions into 8 muffin tins so each piece is a cute little round.  Pzazz for sure!

Turn oven on to 350° .

Mix all ingredients thoroughly in a large bowl. Press into prepared tins or dish.

Bake for 25-35 minutes or until edges are golden brown. 


Nutrition per serving:  
Servings per recipe: 8                                                
Serving Size: 1 piece
Calories: 170
Total Fat: 6 g
Cholesterol: 66 mg
Sodium: 199 mg
Total Carbs: 3g
Dietary Fiber: 0 g
Protein: 24 g