Chiropractic care for Wellness

Soup Recipes

Ajo Blanco

A creamy white garlic soup, this is usually made with stale bread. As with gazpacho, do not add the bread, nevertheless the result is simple delicious.

1 c whole blanched almonds
4 cloves garlic, peeled
2 c water or milk
Pinch of salt
2/3 c light olive oil
3tbs sherry vinegar
Grapes, melon balls, or diced apples to serve

Serves: 4

1. Blend the almonds, garlic, water (or milk, which makes a richer soup) and salt in a food processor or blended.

2. Gradually stir in the oil, then the vinegar. Add more salt if necessary. This soup is traditionally served with sliced grapes, but melon balls or diced apples are equally good.

Avgolemono Soup

This popular Greek soup has a light, lemony flavor, yet the addition of the rice and eggs makes it a satisfying starter.

1/3 cup long-grain rice
4c chicken stock
4 egg yolks
1 lemon (juiced)
Chopped fresh parsley to garnish

Serves: 4

1. Boil the rice in the stock for 12-15 minutes until tender. Once cooked, remove from the heat and leave the rice in the liquid.

2. Beat the egg yolks with the lemon juice in a bowl.

3. Add a little of the hot stock and beat again.

4. Pour egg mixture into the hot rice broth, return to a low heat and whisk vigorously until thickened, ensuring it does not boil (or the eggs will curdle).

5. Once heated through, serve immediately, garnished with parsley.

Gazpacho Soup

The best of all summertime soups. The traditional Andalusian recipe uses stale breadcrumbs, but the gluten free version works equally well without them.

2 1/4 lbs ripe tomatoes, peeled
1 small cucumber, peeled and seeded
1 small green pepper
2 cloves garlic, peeled and crushed
Pinch of salt
6tbs sherry (or wine) vinegar
1/2 c light olive oil
Chopped cucumber, onion, bell pepper, tomatoes, and hard-boiled eggs to serve

Serves: 4-5 (makes 4 cups)

1. Chop the tomatoes, cucumber, and bell pepper. Place the food processor or blender along with the garlic, salt, and vinegar and blend thoroughly.

2. Gradually add the olive oil and continue blending, or stirring, the mixture until it is smooth and creamy. If the consistency is too thick, dilute with a little water.

3. Chill well before serving. When ready to serve, add chopped cucumber, onion, red or green bell pepper, hard-boiled eggs, tomato, and a few Polenta Croutons.

Melon and Yogurt Soup

This low-calorie soup has a refreshing, clean taste. The fact that is it quick to make also recommends it, especially for last minute meals.

1 medium sized Melon
4 oz Plain Yogurt (small carton)
4tbs Lemon Juice
1tsp Fresh Ginger Root, grated
Fresh Mint, chopper to serve

Serves: 4

1. Cut the melon in half; remove seeds and scoop out the flesh. You should have approximately four cups of melon pulp.

2. Mix together the melon, yogurt, lemon juice, and ginger root in a food processor or blender. Process until smooth.

3. Chill well until ready to serve. Sprinkle with chopped fresh mint before serving.

Rich Tomato Soup

This combination of cooked tomatoes and crème fraiche or pesto creates a rich, filling soup which can be both a winter warmer or a refreshing summer starter, as it can be served either hot or cold.

2 1/4 lb very ripe tomatoes
1 large carrot, washed
1 medium sized onion, peeled
3 sticks of celery, with leave left on
1 clove of garlic, peeled and chopped.
1tbs Olive Oil
2 bay leaves
A few peppercorns
Salt to taste

Serves: 4

1. Chop the vegetables roughly. If the tomatoes are not fully ripe, enhance the flavor by adding a few sun-dried tomatoes that have been soaked in hot water for 1-2 hours.

2. Place all the vegetables in a large saucepan and add the garlic, olive oil, and bay leaves, followed by the peppercorns and salt.

3. Cover and stew gently in the pan for 1 hour or until all the vegetables are very soft and pulpy. Stir the mixture occasionally during cooking to ensure it does not stick to the bottom of the pan, but do not add water or stock as the tomatoes contain enough liquid to make the soup.

4. Once all the vegetables are soft and thoroughly cooked, take off the heat, remove and discard the bay leaves and place the cooked vegetables in a food processor or pass through sieve to puree.

5. Adjust all the salt to taste, if necessary.

6. If serving hot, add a swirl of crème fraiche to each; if serving cold, a tablespoon of Pesto Sauce can be added for extra flavor and color. A mixture of broth crème fraiche and pesto swirled on the top also makes an attractive garnish.

Mediterranean Grilled Vegetable Soup

When it comes to vegetarian soup, the simpler the soup the better. This Italian soup, a hearty grilled vegetable recipe, will satisfy the boldest of appetites with its robust combination of peppers, zucchini, onion, garlic, fresh tomatoes and other grilled vegetables. This grilled vegetable soup recipe is super-simple to follow and can be prepared in under 30 minutes. Try making this delicious vegetarian soup recipe for your family and friends. It will surely become one of your favorite Italian soup recipes!

Makes about 5 cups, serves 6

Ingredients
2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise
1 cup of steamed carrots
1 cup of steamed collard greens
2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar
Salt & freshly ground black pepper to taste.

Instructions
Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.

Meanwhile, brush zucchini and onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.

Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Spanish Tuna & Vegetable Stew

Spanish cuisine makes the most of foods from the land and the sea, and this traditional recipe combines the best of both.
Ingredients

1 tablespoon extra virgin olive oil
1 red onion—-finely chopped
1/2 red pepper—julienned
1/2 green pepper—julienned
3 cloves garlic—finely chopped
1 cup mushrooms halved
14 oz (420g) tomatoes—chopped
1 1/2 cups fish, vegetable or chicken stock
1/2 cup white wine
1 tablespoon tomato paste
2 teaspoons paprika
1 teaspoon sea salt
6 oz (180g) canned light meat tuna—drained and broken into small chunks
1 tablespoon finely chopped fresh flat-leaf parsley
1 cup wild rice

HEAT 2 tablespoons of the oil in a large saucepan over a medium heat and cook the onion and peppers for 6 minutes, stirring occasionally. ADD the garlic, mushrooms and tomatoes and cook for 2 minutes. ADD the stock, wine, tomato paste, paprika, salt and bring to the boil. REDUCE the heat to medium-high and simmer uncovered for 25 minutes, stirring occasionally. WHILE the stew simmers, cook the rice. STIR through the tuna, parsley and remaining olive oil and serve over rice.

Veal Stew with Onions

Spezzatinu di Viteddu – Veal Stew with Onions

Ingredients

1/4 cup Olive Oil
3 1/2 pounds lean stewing veal, cut into 1-inch pieces with gristle and excess fat removed
1 large onion, chopped
Salt and freshly ground pepper
1/2 cup tomato paste
2 vegetable bouillon cubes
2-1/2 tablespoons whole grain flour

Serves 4

Put the olive oil, veal, and onion into a large, heavy-bottomed saucepan. Sprinkle with salt and pepper, mix together, and turn the heat to high. Cook for 5 minutes, stirring often.

Add the tomato paste, vegetable bouillon cubes, and mix very well. Pour enough cool water into the pan to almost cover the top of the veal. Bring the stew to a boil. Sprinkle the flour over the top of the veal. Immediately reduce the heat to a low simmer and cook, partially covered, for about 30 minutes without stirring. Then remove the cover, stir, and simmer uncovered for 1 hour, stirring occasionally.

Transfer the spezzatinu to a warmed serving dish and serve with vegetable medley.

Vegetable Soup

Serves 8

2 medium onions, cut into eighths and separated
1 carrot, peeled and coarsely chopped
1 celery stalk, coarsely chopped
1 bay leaf
1 bunch of radishes
1 bulb fennel, coarsely chopped
1 bunch dill chopped (about 2 pounds)
3 cabbage leaves
1 bunch beet or Swiss chard leaves or 1 pound spinach leaves
3 Belgian endive leaves
Pepper
Extra-virgin olive oil for drizzling
8 cups of water

1. Add the bulb fennel and dill, radishes, cabbage, beet leaves, and endive leaves. Taste for salt and pepper. Simmer for 25 minutes, uncovered.

2. Cover and cook for 15 minutes. Serve with a small amount of extra-virgin olive oil drizzled on each serving.

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Dr. Gus Advanced Health & Wellness Centers - Bolingbrook
550 East Boughton Road #205
Bolingbrook, IL 60440
(630) 410-2620