Broccoli Cheddar Soup

Broccoli Cheddar Soup (originally here)

My favorite way to eat this is with a nice, warm loaf of sourdough bread. Mmm, so good!

Ingredients

• 1 Tbsp butter
• 1-2 bunches broccoli
• 1 large onion, finely chopped
• 6 medium red-skinned potatoes, diced
• 1/4 cup all-purpose flour
• 3 cups low-sodium chicken or vegetable broth
• 1-1 ½ cups grated extra-sharp Cheddar
• 1 tsp Worcestershire sauce (optional omit for vegetarian)
• One 12-ounce can fat-free evaporated milk
• Kosher salt and freshly ground black pepper
• 2 scallions, thinly sliced (optional topping)

Directions

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and put in soup pot. Coarsely chop the florets and place in a lidded sauce pan with ½ C water.

Heat butter, broccoli stems, onions and potatoes over medium heat and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, heat the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup. Stir to combine and remove from heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.

Nutrition Facts

Serving Size 369 g

Amount Per Serving

Calories 256 Calories from Fat 59

% Daily Value*

Total Fat 6.5g 10%

Saturated Fat 3.7g 18%

Trans Fat 0.0g

Cholesterol 19mg 6%

Sodium 456mg 19%

Potassium 1093mg 31%

Total Carbohydrates 37.7g 13%

Dietary Fiber 4.2g 17%

Sugars 7.8g

Protein 12.8g

Vitamin A 9% • Vitamin C 81% Calcium 21% • Iron 11%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in phosphorus
• High in potassium
• Very high in vitamin B6
• Very high in vitamin C

Sweet potato casserole

Sweet Potato Casserole:
Active prep time: 30 minutes
Cook time: 2 hours 10 minutes
Serves: 16

Sweet potato filling:

• 5 sweet potatoes
• 1/4 C vegetable oil
• 1/4 C white granulated sugar
• 2 eggs
• 1/2 t salt
• 4 T unsalted butter, softened
• 1 t vanilla extract

Pecan topping:

• 1 1/2 C brown sugar
• 1/2 C flour
• 3/8 t baking powder
• 1/4 t salt
• 1 1/2 C chopped pecans
• 3/4 C butter, melted

For the sweet potato filling: Preheat oven to 350º. Pierce sweet potatoes with a fork, brush with vegetable oil and wrap in foil. Bake for 1 1/2 hours, until soft. Remove sweet potatoes from oven and allow them to cool. Peel sweet potatoes and combine with sugar, eggs, salt, butter and vanilla in a large mixing bowl. Beat with a mixer at medium speed until smooth. Transfer sweet potato mixture into a 9x13 pan. 

For the pecan topping: Combine the brown sugar, flour, baking powder, salt, pecans and butter and stir. Spread over the top of sweet potato mixture. 

Bake casserole at 350º for 40 minutes. Casserole should be bubbling. 

Nutrition Facts

Serving Size 92 g

Amount Per Serving

Calories  333 Calories from Fat  206

% Daily Value*

Total Fat  22.9g 35%

Saturated Fat  8.8g 44%

Cholesterol  51mg 17%

Sodium  205mg 9%

Total Carbohydrates  31.4g 10%

Dietary Fiber  2.6g 10%

Sugars  17.0g

Protein  2.7g

Vitamin A 9% • Vitamin C 11% Calcium 4% • Iron 5%

Nutrition Grade D

* Based on a 2000 calorie diet

Nutritional Analysis

Bad points

• High in saturated fat
• High in sugar

Homemade Soft Pretzels

If there is one concession stand/mall food I'm a sucker for, it's soft pretzels. Cinnamon with cream cheese frosting. Salted with spicy cheddar. Garlic and Parmesan. It doesn't matter the flavor ... Pretzels are delicious. And now I can make them at home. And you can too =)

Cheese sauce recipe below.

Homemade Soft Pretzels (courtesy of Alton Brown, foodnetwork.com) 

• 1 1/2 C warm (110 to 115° F) water
• 1 T sugar
• 2 t kosher salt
• 1 package active dry yeast (2 1/4 t)
• 22 oz all-purpose flour, approximately 4 1/2 C
• 2 oz unsalted butter, melted
• Vegetable oil, for pan
• 10 C water
• 2/3 C baking soda
• 1 large egg yolk beaten with 1 T water
• Pretzel salt or cinnamon and sugar (or both =)

Combine the water, sugar and kosher salt in the bowl of a stand mixer (or bread machine*) and sprinkle the yeast on top. Allow to sit for 5 minutes or until the mixture begins to foam. Add the flour and butter and, using the dough hook attachment, mix on low speed until well combined. Change to medium speed and knead until the dough is smooth and pulls away from the side of the bowl, approximately 4 to 5 minutes. Remove the dough from the bowl, clean the bowl and then oil it well with vegetable oil. Return the dough to the bowl, cover with plastic wrap and sit in a warm place for approximately 50 to 55 minutes or until the dough has doubled in size.

*I used a bread machine and made the following adjustments: (1) combine the water, sugar and salt in the bread machine pan and sprinkle yeast on top. Allow to sit for 5 minutes or until the mixture begins to foam. Add flour and butter and begin dough cycle. Once the dough is in a smooth ball, and the machine is resting, remove the dough, clean the pan and oil it with vegetable oil. Let the machine complete the dough cycle. 

Preheat the oven to 450 degrees F. Line 2 half-sheet pans with parchment paper (this part is important. I thought "meh, I'll be fine without parchment paper" and I still have pretzel outlines on my pan and it's been 2 months! The baking soda will stain your pan) and lightly brush with the vegetable oil. Set aside.

Bring the 10 C of water and the baking soda to a rolling boil in an 8-quart saucepan or roasting pan.

In the meantime, turn the dough out onto a slightly oiled work surface and divide into 8 equal pieces. Roll out each piece of dough into a 24-inch rope. Make a U-shape with the rope, holding the ends of the rope, cross them over each other and press onto the bottom of the U in order to form the shape of a pretzel. Place onto the parchment-lined half sheet pan.

Place the pretzels into the boiling water, one by one, for 30 seconds. Remove them from the water using a large flat spatula. Return to the half sheet pan, brush the top of each pretzel with the beaten egg yolk and water mixture and sprinkle with the pretzel salt or cinnamon and sugar. Bake until dark golden brown in color, approximately 12 to 14 minutes. Transfer to a cooling rack for at least 5 minutes before serving.

Read more at: http://www.foodnetwork.com/recipes/alton-brown/homemade-soft-pretzels-recipe/index.html?oc=linkback

Cheese Dipping Sauce (courtesy of Smells like Home)

• 2 T unsalted butter
• 2 T all-purpose flour
• 1 C milk
• 8 oz extra sharp cheddar cheese, shredded (not package pre-shredded cheese - shred your own)

Melt the butter in a small saucepan over medium heat. Whisk in the flour and cook for 30 seconds, whisking constantly.

Slowly whisk in the milk until no lumps of flour remain. Stirring constantly, bring the milk to a simmer over medium-low heat until mixture thickens (about 3-5 minutes). Remove the pan from the stove and stir in the shredded cheese until all of the cheese has melted. Serve warm. 

Reheat in microwave at medium power for 30 second intervals, stirring between, if needed. 

Tips & Tricks: Keeping fresh herbs fresh

I can never go back to dried herbs. The incredible flavor fresh herbs add to a dish is impossible to match -- that's just the truth of the matter. Dried herbs are great and they serve a purpose, but fresh herbs ... well ... there's just no comparison.

But fresh herbs cost more and they usually go bad -- fast.

So how would a money-conscious, conscientious cooker go about incorporating fresh herbs into their everyday cooking (try saying that 3 times, fast)?

Allow me to demonstrate.

I can't remember where I learned this trick, but it really, truly works. I use it mostly for my parsley, cilantro and asparagus (I know asparagus is not an herb). Basil and green onions apply the same principle, but they do better outside the fridge and in the sun. I kid you not -- with this method I can get two weeks out of my parsley and cilantro. Basil and green onions will last nearly indefinitely.

So here's the magic:

1. Take your fresh herbs and cut off the very end of the stems. Remove any rubber bands or twist-ties.

2. Fill a small cup or container with cool water and place the herbs stem-down in the container, just like a flower in a vase.

3. For cilantro or parsley, lightly cover the cup or container with a plastic produce bag (use the one you brought the herbs home in) and put herbs in the least cold part of your fridge.

For asparagus, you don't need to cover with a produce bag. Step 2 is all you need to do before putting it in the fridge.

For basil and green onions*, put the container on a sunlit windowsill or counter. Check every other day or so to make sure the water isn't gone.

*I buy my green onions at the grocery store. When I initially use them, I cut them down to where it starts to get white. I put the remaining little white bulbs in the water and the green onions regenerate. Yes, they grow back and in about a week, you can cut them down again! 

It's really that simple, folks.

Go.

Live your dreams of fresh herbs in every meal.

Black bean soup

Can't go wrong with Our Best Bites. Original found HERE.



Prep & cook time: 40 mins
Servings: 4-6

Black bean soup

• 1 T olive oil
• 4 cloves garlic
• 3 carrots, diced
• 3 stalks celery, diced
• 1 onion, diced
• 2-15 oz cans reduced sodium black beans
• 1-7 oz can diced green chilis
• 4 C vegetable stock
• 1/4 t fresh ground pepper
• 1/2 t chili powder
• 1/4 t cumin
• 1/2 T fresh oregano
• 1 bay leaf
• 2 limes

Saute carrots, celery, onion and garlic in olive oil in a large pot over medium-high heat, 4-5 minutes. 

Add black beans, chilis and vegetable stock. Stir to combine and add chili powder, cumin, oregano and bay leaf. 

Simmer uncovered 20-25 minutes (until vegetables are tender). Remove from heat and remove bay leaf. Blend soup with immersion blender or in blender with the ventilation cap removed and the hole covered with a paper towel. Squeeze in juice of one lime. 

Serve garnished with cilantro, lime, cheese or sour cream, and avocado. Or eat it plain ... either way, it's delicious!  

This soup is freezer friendly. To thaw, run freezer bag under warm water until you can break the contents into chunks. Finish reheating in a covered soup pot over medium heat, stirring occasionally. 

Nutrition Facts

Serving Size 411 g

Amount Per Serving

Calories  556 Calories from Fat  42

% Daily Value*

Total Fat  4.7g 7%

Saturated Fat  0.9g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  239mg 10%

Total Carbohydrates  100.1g 33%

Dietary Fiber  24.6g 98%

Sugars  7.9g

Protein  32.1g

Vitamin A 105% • Vitamin C 45% Calcium 21% • Iron 43%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sodium
• High in dietary fiber
• High in magnesium
• High in potassium
• High in thiamin
• High in vitamin A
• Very high in vitamin B6

Tips & Tricks: Wanna eat more produce? Try this.

I am a creature of convenience. I'm sure most of us are, in some way or another.

But there's this thing about convenience -- in most cases, it will cost ya. Because convenience costs. Whether it's pre-packaged, pre-washed, pre-cooked, pre-cut, pre-served or preserved, it's gonna cost you extra. Convenience costs because someone, somewhere, is taking on part of your work. Just because you don't have to do the washing and chopping, doesn't mean those things magically pop out of the ground or off a tree that way. Nope. Somebody grew those carrots. Somebody plucked them out of the dirt. Somebody drove them to a baby carrot making place. Somebody ran those carrots through a machine that washes, peels, cuts and baby-fies them (seriously, though. I toured the central kitchen for BYU once while writing an article for the Daily Universe -- there are such machines). Then somebody gathered and packaged those baby-fied carrots. Somebody loaded them onto a truck. Somebody drove that truck to the store. You get where I'm going with this? All of those steps toward "convenience" cost something. And guess who's paying for it? You and me, baby.

Convenience can also interfere with healthier choices. I'm speaking from personal experience. Most of the time when I open the fridge or pantry and decide there's nothing to eat but granola bars (so I choose the granola bar), it isn't because there isn't anything to eat. It's because there's nothing easier to eat than a granola bar. Granola bars are a great snack when you're on the go. When you don't have other options. But let's be honest here -- granola bars are sugar (or corn syrup) and oats. Not very filling. Not incredibly nutritious. Not horrible for you, but an apple would be a lot better.

So this is something I struggle with: forgoing convenience in favor of healthful eating options.

Here's how I deal with it: I take a little extra time in the BEGINNING to make healthier options the more convenient choice.

Before I go grocery shopping, I clean out my fridge. Discard expired items. Wipe up spills. Make sure there's space for your new haul. I realized how much I appreciate a post-shopping clean fridge when I read some tips my friend Nicole posted over at First Comes Love.

When I get home from the grocery store, I put everything away except [most of] the fresh produce. Then I do a vinegar soak.

Vinegar soak for produce

• Begin by cleaning the sink and surrounding area. For a food-safe clean, use vinegar. 
• Fill one sink 1/2 way full of lukewarm water.
• Add 1 C white vinegar while sink is filling. 
• Remove any stickers from produce.
• Place produce in vinegar and water solution. 
• Soak produce for 10 minutes.
• Remove produce from sink and rinse under cool water. 
• Set produce on paper towel laid over a clean surface and allow produce to dry. 
• Cut up or divide "snack" produce into plastic bags or containers. 

Not only does this soak keep your produce fresh for (in my experience) up to two weeks, it makes produce the convenient choice. 

There is NO vinegar taste. Just fresh, clean, ready-to-eat produce. 

I've used this rinse on squash, melons, berries, grapes, cherries, apples, oranges, lemons, limes, pears, peaches, tomatoes, cucumbers, celery, carrots, lettuce,  bell peppers, and more. 

I have not tried it with broccoli or cauliflower (or similar items), because I'm not sure how I would rinse it well enough (although some sources say it's fine). 

This will keep your berries from molding for over a week. It's amazing. I've had strawberries in the fridge for two weeks without the slightest hint of mold.

Refried beans without the refry

This is one of my favorite sides to make with fajitas, enchiladas, tacos, taquitos -- any tex-mex. I also use it for bean & cheese burritos for those busy nights.

Refried beans without the refry
Prep: 15 minutes
Cook: 6-8 hours
Servings: 15

• 1 onion, peeled and halved
• 3 C dry pinto beans, rinsed and picked
• 1 fresh jalapeno, seeded and chopped
• 2 T garlic, minced
• 5 t chicken bouillon
• 1 3/4 t fresh ground pepper
• 1/8 t cumin
• 9 C water

Place onion, rinsed beans, jalapeno, garlic, bouillon, pepper and cumin into a slow cooker. Pour in water and stir to combine. Cook on high for 6 or more hours, adding more water as needed (shouldn't need any more). Once beans have cooked, strain and reserve liquid. mash, adding reserved liquid to reach desired consistency. 

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  140 Calories from Fat  5

% Daily Value*

Total Fat  0.5g 1%

Cholesterol  0mg 0%

Sodium  19mg 1%

Total Carbohydrates  25.4g 8%

Dietary Fiber  6.3g 25%

Sugars  1.2g

Protein  8.5g

Vitamin A 0% • Vitamin C 7% Calcium 5% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• Very low in cholesterol
• Very low in sodium
• Low in sugar
• High in dietary fiber
• High in manganese
• High in magnesium
• High in phosphorus
• High in potassium
• High in selenium
• High in thiamin
• Very high in vitamin B6