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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

 

"We can't solve problems by using the same kind of thinking we used when we created them."
-Albert Einstein

The refrigerator light goes on...

This soup makes a great main course. Just two cups of soup is really filling, with 11 grams of fiber. Serve it with a side salad and you are good to go.

Better yet, serve a cup of this soup with a grilled cheese or a PB&J for a great, healthy dinner.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


 

Six Onion Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers.

3 tsp olive oil (divided)
1 whole bulb garlic
8 ounces shallots (peeled and left whole)
1 large white onion (peeled and sliced)
2 large leeks (cleaned and sliced crosswise)
2 cups water
1/8 tsp dried tarragon
1/2 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added white beans (drained and rinsed)
1 cup 2% milk
8 large green onions (sliced thinly crosswise)
6 Tbsp fresh chives (sliced crosswise)

Preheat the oven to 325F.

Place two teaspoons oil in a medium sauce pan.

Cut the stem end off of the garlic and place the bulb in the pan with the oil, cut side down.

Add the shallots, cover the pan, and place in the oven.

Roast for 40 minutes. Remove and let cool.

While the shallots and garlic are roasting, place a large sauce pan over medium high heat.

Add the remaining teaspoon olive oil in the pan, and when hot, add the onions.

Cook, stirring frequently, for about 5 minutes.

Add the leeks and cook, stirring frequently, for another 5 minutes.

Add the water, tarragon, salt, and pepper.

Cover and simmer for 15 minutes.

While the soup is simmering, place the milk and beans in a blender or mini chopper and puree until smooth.

Add the green onions to the soup and simmer for another 3 minutes.

Add the bean and milk mixture to the soup along with the roasted garlic and shallots. Stir well and reheat gently.

Serve topped with chopped chives.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 350 Calories from Fat 53
  % Daily Value
Total Fat 4g 8%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 375mg 16%
Total Carbohydrates 65g 22%
    Dietary Fiber 11g 41%
    Sugars 13g  
Protein 14g  
Vitamin A 71% Vitamin C 74%
Calcium 35% Iron 34%
Vitamin K 179 mcg Potassium 1176 mg
Magnesium 129 mg