Japenese Shiitake Dashi Soup

4 dried Shiitake mushrooms
Wakame – dried seaweed – about 6 inches
6 cups of water
1 package of ramen noodles
1/2 cup of scallions, sliced
1/2 cup of bamboo shoots
1/2 cup of green peppers, cut in very thin strips
1 hard cooked egg (optional)

Begin by making the shiitake mushroom and wakame (seaweed) broth.
In large pot, soak the mushrooms and wakame in 6 cups hot water for a minimum of 1 hour.
Strain out the mushrooms and wakame. Cut the mushroom stems off and discard, then slice the mushroom caps and return to the water. Cut the wakame into thin strips and return to water.
Put pot over medium heat and bring up to just under a boil, then turn to low and simmer for 5 to 10 minutes.
Meanwhile in separate pot, bring 2 cups water to a boil and add ramen noodles. Turn heat to low and simmer for 2 to 3 minutes or until noodles are tender.
Once the noodles are tender, strain and add them to the shiitake-wakame broth pot, then stir in the scallions, bamboo shoots, and green peppers. Simmer together over very low heat for 3 minutes.
Serve in large bowls. If desired, cut a hard cooked egg in half and set half on top of soup in each bowl.
There are a lot of variations for ramen noodle soup, but if you want something nice and earthy and special, the shiitake mushroom and wakame broth is the way to go.

Chipotle Adobo Chicken Soup

Chipotle Pepper Grilled Ribs
Cheesy Chipotle Scrambled Egg Skillet
Brewed Chipotle Salsa Beef Sandwiches – Crock Pot
Sunny Tomato Cilantro Pasta
Mexican Bean and Chicken Cilantro Skillet
Thai Cilantro Pasta with Shrimp
Island Fruit and Cilantro Shrimp Tacos
Mango Monday Meat Loaf
Italian Pine Nut Pesto with Linguine
Basil and Pine Nut Orzo
Quick Spinach and Pine Nut Skillet
Roasted Sage Acorn Squash with Pine Nuts
5 Star Pine Nut Fish Skillet
Triple Threat Italian Red Sauce
Simply Piquant Caper Cutlets
Puttin-On-The-Ritz Egg Salad
Buttery Sicilian Pine Nut and Capers Pasta
Japenese Shiitake Dashi Soup
Wakame Salad
Cucumber Wakame Salad
Creamy Wasabi Dip for Shrimp Cocktail
Wasabi and Roasted Garlic Mashed Potatoes
Golden Wasabi Potato Salad
Creamy Thai Chicken Curry
Yogurt Curry Stir Fried Vegetables
Dijon Curry Roast Beef Dinner – Crockpot
Curried Yogurt Tangy Cucumber Soup
Caribbean Sunset Pork Chops
Jamaican Vacation Jerk Wings

Wakame Salad

1 oz dried wakame seaweed
1/4 cup rice vinegar
2 Tbsp grapeseeed, canola, or any flavorless oil
1 tsp toasted sesame oil
1 tsp sea salt
1 Tbsp sugar
sprinkle of red pepper flakes
2 Tbsp toasted sesame seeds

Rinse the wakame in a colander and drain. Place in a glass bowl and cover with fresh water. Allow to soak until wakame is soft, about 5 to 10 minutes. Dry by squeezing between clean towels. Trim any tough spines, then slice into very thin strips.

Mix the dressing by whisking together the dressing ingredients in a glass serving bowl. Then, toss in the prepared wakame and mix well. Chill if desired or serve at room temperature.

Golden Wasabi Potato Salad

1 lb Yukon gold potato, scrubbed with skins left on
1 tsp sea salt
1/4 cup wasabi mayonnaise (recipe follows)
4 green onions, rinsed and sliced including tops
1/4 cup roasted red pepper, chopped
1/4 cup roasted yellow pepper, chopped
sea salt to taste
fresh ground pepper to taste

Cut potatoes into bite size pieces. Put in large pot of cold, salted water and bring to a boil. Immediately turn down to low and simmer slowly until potatoes are just fork tender but NOT soft. Drain well and allow to cool on a rack to evaporate any moisture.
In large bowl, mix together the wasabi mayonnaise, onions, and peppers. Add the cooled potatoes and toss well. Taste and add salt and pepper.
Loosely cover bowl and chill in refrigerator for about 30 minutes.

To make wasabi mayonnaise:

1/2 Tbsp wasabi powder
1 tsp water
3 Tbsp mayonnaise

In a bowl, mix the wasabi powder and water together until you get a paste, then let it sit for 1 minute so the flavor mellows. Add mayonnaise and stir, again letting it sit for a minute before adding the wasabi mayonnaise to the potato salad.

Chipotle Adobo Chicken Soup

1 large sweet onion, diced
1 Tbsp cooking oil
4 garlic cloves, minced
4 cups reduced-sodium chicken broth
2 cans (15 oz size) pinto beans, rinsed and drained
2 cans (14 oz size) fire-roasted diced tomatoes, undrained
3 cups frozen corn
2 chipotle peppers in adobo sauce, removed from sauce, seeded and minced
2 tsp adobo sauce from chipotle pepper jar
1 tsp ground cumin
1/4 tsp black pepper
2 cups cubed cooked chicken
1/4 cup minced fresh cilantro
sour cream for garnish

In a Dutch oven on medium-low heat, saute onion in oil until onions become transparent. Stir in garlic and cook for just 1/2 minute. Now add the next 8 ingredients. Slowly bring mixture to a boil and reduce heat. Simmer slowly, uncovered, for about 15 to 20 minutes. Stir in your cut up chicken and let heat through. Remove from heat. Sprinkle with cilantro. Serve in big bowls topped with a dollop of sour cream. This recipe serves about 8 people.

Cucumber Wakame Salad

2 small cucumbers
1 cup wakame seaweed (softened)
4 Tbsp rice vinegar
2 Tbsp sugar
1/2 tsp salt (more or less)
1/4 tsp sesame oil
1/2 tsp sesame seeds

If using dried seaweed (wakame) rinse and soak first in clean cold water for about 10 minutes. Then, remove and slice into very thin strips.
Slice cucumbers into round discs and put in bowl. Add a generous sprinkle of salt to the cucumbers and allow to sit for 15 minutes. Drain cucumbers in a colander or sieve.
In salad bowl, whisk together the rice vinegar and sugar, then taste and add salt, sesame oil, and sesame seeds.
Add the cucumbers and wakame to the dressing and toss together to blend. Serve immediately.

Creamy Homemade Cauliflower Soup

Add the heavy cream when serving this soup. After the soup is hot stir in the cream for a creamier soup. When blending the soup if it seems too thick add a little more vegetable broth and blend again. Continue doing this until the soup is as thick as you like.

You Need:

2 tbsp of olive oil
2 onions, chopped
3 garlic cloves, minced
4 celery ribs, chopped fine
2 bay leaves
1 1/2 lbs. potatoes cut in cubes
1/2 tsp salt
1/2 tsp pepper
15 C of vegetable broth
2 heads of cauliflower, trimmed and cut into florets
Heavy cream

How to Make It:

Heat the oil in a large soup pan over low heat.
Stir in the onions and cook 5 minutes or until just soft.
Stir in the garlic, celery and bay leafs.
Cook 5 minutes or until the celery is soft.
Add the potatoes and sprinkle with the salt and pepper, stirring to blend well.
Cook the mixture for 5 minutes.
Pour the broth into the pan, adjust the heat to medium high and bring to a boil.
Continue to cook for 15 minutes or until the potatoes are just starting to soften.
Stir in the cauliflower and cook 15 minutes longer or until the cauliflower is soft but not watery.
Remove the bay leaves and pour the soup into the blender or food processor.
Blend until smooth.
Let the soup cool completely then transfer to freezer containers.
This soup will stay fresh in the freezer for up to 2 months.
To reheat, thaw completely in the refrigerator.
Place in a saucepan over low heat and stirring often, cook until heated through.

Makes 8 servings

Preparation Time: approximately 15 minutes
Cooking Time: approximately 45 minutes
Total Time: approximately 1 hour

Onion Tomato Soup

tomatoonion

Homemade tomato soup makes a great lunch or dinner meal. Add a grilled ham and cheese sandwich to round out the meal. Try adding some garlic croutons to you tomato soup instead of crackers for something a little a different.

You Need:

3 tbsp canola oil
3 onions, chopped very fine
4 garlic cloves, minced
30 tomatoes, quartered
1/2 tsp salt
1/4 tsp pepper
2 tsp sugar
1 tbsp tomato paste
2 1/2 C of vegetable stock

How to Make It:

Place the oil into a soup kettle and stir in the onions.
Place the kettle over low heat and cook the onions for 10 minutes or until very soft.
Stir in the garlic and tomatoes and season with the salt and pepper.
Add the sugar and tomato paste and stir until blended in well.
Cook over very low heat, stirring often, for 30 minutes.
Adjust the heat to medium high and add the stock.
Bring the mixture to a rapid boil then reduce the heat back to low.
Cook the soup for 10 minutes.
Carefully pour the hot soup into the blender or food processor.
Puree the soup until very smooth.
Let the soup stand until it reaches room temperature.
Pour into freezer containers and freeze for up to 3 months.
To reheat allow the soup to defrost in the refrigerator.
Heat the soup in a saucepan over low heat until heated through.

Makes 8 servings

The Little Chef’s Salad

mixed salad

What You Need:

I head of lettuce, shredded
2 tomatoes, chopped
1 cucumber, sliced thin
4 hard boiled eggs, chopped
4 slices of deli chicken cut into thin strips
4 slices of deli turkey cut into thin strips
1 (8 oz.) pkg. mild cheddar cheese, shredded

How to Make It:

Place the lettuce into a large salad bowl.
Add the tomatoes and cucumbers and toss to combine.
Spread the chopped egg over the top.
Add the chicken and turkey slices and top with the shredded cheese.

Makes 4 servings

Kids love to cook for Mom and Dad and this salad is easy for them to throw together for a Saturday lunch. It’s also a great way to use up leftovers in the fridge. Let them add any of their favorites including leftover fresh veggies, diced ham or diced steak and don’t forget the dressings.

Preparation Time: approximately 30 minutes
Total Time: approximately 30 minutes

Curried Butternut Apple Soup

squash
Recipe Summary:
Preparation Time:  1 hour
Number of Servings:  10
Cups of Fruits and Vegetables Per Person:  0.75

Ingredients:

1/4 cup reduced fat margarine
2 cups chopped onion
1 rib celery
4 tsp curry powder
2 medium butternut squash (about 2 1/2 – 3 lbs) peeled, seeded, and cut into cubes
3 medium apples—peeled, cored, and chopped
3 cups water (chicken stock or vegetable broth)
1 cup cider

Directions:

In a heavy kettle, combine onions, celery, margarine and curry powder. Cover and cook over low heat until vegetables are tender (10–15 minutes), stirring often. Add cubed squash, chopped apples, and liquid (water, stock or broth) and bring to a boil. Reduce heat and simmer 20–30 minutes or until squash and apples are cooked thoroughly. Strain liquid and set aside. Puree the apple-squash mixture with one cup of the strained liquid. Add cider and remaining liquid to reach desired consistency. Garnish with grated apple, yogurt or low fat sour cream.
Nutrition Facts
Curried Butternut Apple Soup
Serving Size 1/10 of recipe

Amount Per Serving
Calories 130 Calories from Fat 30
% Daily Value (DV)*
Total Fat 4g 5%
Saturated Fat 1g 3%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 55mg 2%
Total Carbohydrate 26g 9%
Dietary Fiber 4g 16%
Sugars 11g
Protein 2g
Vitamin A 250%
Vitamin C 45%
Calcium 8%
Iron 6%
* Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange**

Fruit: 1
Vegetables: 3
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

reprinted from FruitandVeggiesMatter.gov