In early October, when the new crop is harvested, I am eager to enjoy fresh cranberries. This ruby soup, which pairs their tart-sweet flavor with apples and cider, is good with any autumn dinner as a prelude to a pork, venison, or chicken main dish. When fresh cranberries have disappeared, you can make this soup using frozen ones, which helps you serve this antioxidant-loaded fruit right through to spring.
Fast Fact: Cranberries are a North American native, with most of today’s commercial crop grown in Massachusetts and Michigan
Quick Tip: A cast iron frying pan works best for cooking the apple croutons; a non-stick pan slows their browning
- cayenne pepper
- ground cardamom
- bay leaf
- whole black peppercorns
- fresh or frozen cranberries
- unsalted butter
- apple cider
- Salt and freshly ground pepper
- canola oil
- finely chopped dill
If you love Indian food but think making it at home seems complicated, try this golden soup. The red lentils called for are available in most supermarkets, at Wild Oats, and other natural foods markets, and they cook quickly, so this soup is ready in 30 minutes. If you want this main-dish soup to pack heat, include some cayenne pepper along with its other aromatic spices. Vegetarians can use vegetable broth.
Fast Fact: The fennel in this spice blend rounds out its flavors and works as an aid to digestion
Quick Tip: To add even more vegetables to this a one-dish meal, mix in chopped spinach along with the tomatoes
- ground fennel
- ground turmeric
- ground coriander
- ground cumin
- grated or finely chopped ginger
- finely chopped garlic
- canola oil
- Salt and freshly ground pepper
This delicious, vegetable-filled broth can be served by itself or used as a base for other soups. The vegetables used in this soup are often just added to soup liquids for cooking. This recipe oven-roasts them first, enhancing their flavor. Your kitchen will fill with the aromas of the roasting vegetables evoking old-fashioned, home-style meals. Comfort food at its finest.
- water
- extra-virgin olive oil
- dried thyme
- Salt and black or red pepper to taste
This is a very easy recipe using ginger and turmeric, two of my favorite seasonings.
- ground cumin
- ground turmeric
Preheat oven to 425 degrees
- medium onions
- fresh mushrooms
South Beach Friendly all phases
- eggs beaten
- skim milk
- diced onions
- low fat sausage or turkey bacon
- garlic minced
- favorite shredded cheese
South Beach Friendly all phases
- eggs beaten
- skim milk
- diced onions
- low fat sausage or turkey bacon
- garlic minced
- favorite shredded cheese
South Beach friendly all phases
- tbs. WW flour
- ground mustard
- beef boneless round - cut into 6 pieces
- canola oil
- large onion - sliced
- large bell pepper - sliced
- diced tomatoes - undrained
- garlic - finely chopped
South Beach friendly
- skinless boneless chicken breast halves
- reduced-sodium taco seasoning mix
- salsa
- whole wheat flour
- light sour cream
South Beach friendly all phases
- Round steak lean
- Green peppers sliced thin
- onions minced
- Beef broth
- soy sauce
- Ground ginger
- Garlic clove -- minced
- Worcestershire sauce