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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Only two things in this world are too serious to be jested on, potatoes and matrimony."
-Irish proverb

The refrigerator light goes on...

The best recipes are always the ones that are the simplest. I have been making this soup for decades and I am always amazed at how wonderful it is.

Celery

Because celery grows in almost all regions of the world it is an ingredient in virtually every cuisine on the planet. The most common variety is pascal celery. This is a hardy breed that produces a light green stalk that is slightly tough. The chewy, fibrous vegetable is often described as stringy because of long strands on the outer stalks.

The best celery has been blanched during cultivation. When the stalks are not fully grown they are wrapped to protect them from the sun. Less energy goes into production of chlorophyll and the pale stalks are more tender and have a stronger celery flavor. Think of how great the flavor of the tender inner stalks are in the celery you buy at the grocery. Blanched celery is also free of string.

There are self-blanching varieties of celery but these are not widely grown by commercial produce companies. More and more small producers are creating heirloom celeries that are either self-blanching or they are taking the time to wrap their plants.

Look for smaller bunches of celery. The larger the stalk is the tougher it will be. Pale celery will usually have more flavor. The stalks should be crisp and firm with little wilting. The best guide for freshness is the leaves. If they are the least bit wilted they are too far gone.

4 ounces celery = 18 calories, <1g fat, <1g sat fat, <1g mono fat, 1g protein, 4g carbohydrates, 99mg sodium, 0mg cholesterol


 

Potato and Leek Soup



Servings = 8 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This soup keeps well for 24-48 hours.

Serve with a 2 ounce whole wheat or gluten-free roll.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

1/2 tsp unsalted butter
1 large white onion (peeled and diced)
2 ribs celery (chopped)
3 medium potatoes (peeled and chopped)
3 small leeks (cleaned and sliced very thin)
3 cups water
3 cups 2% milk
1/2 tsp salt
1/2 tsp pepper

Melt butter in a medium stock pot over medium heat and add onions. Cook slowly until slightly translucent. Stir frequently.

Add celery and cook for about two minutes more.

Add leeks and cook over medium heat slowly, until they are limp. Stir frequently.

Reduce the heat to medium-low and add the potatoes and water. Cook until the potatoes are slightly soft. This will take 20 25 minutes. Keep adding just enough water to keep the potato and leek mixture just covered.

When the potatoes are soft, add the milk slowly stirring continuously. Add the salt and pepper. Gently reheat the soup.

Nutrition Facts

Serving size = about 2 cups

Servings = 8

.

Amount Per Serving

Calories 146 Calories from Fat 20
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 1g 7%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 225mg 9%
Total Carbohydrates 26g 9%
    Dietary Fiber 3g 9%
    Sugars 8g  
Protein 6g  
Vitamin A 13% Vitamin C 36%
Calcium 17% Iron 8%
Vitamin K 33 mcg Potassium 635 mg
Magnesium 46 mg