Roasted Vegetable Soup - From class today

Here is the recipe that I developed for the class today.

ROASTED WINTER VEGETABLE SOUP

Wes Davis © 2012  - all rights reserved

BUTTERNUT SQUASH - 1

RED PEPPER - 1

RED ONION - 1

SWEET POTATO - 1 LARGE

PARSNIP 2 SMALL

CARROTS – ABOUT 3 LARGE

SEEDED FRESH TOMATOES - (ROMA – ABOUT 3- 4)

1 HEAD OF GARLIC

OLIVE OIL

CHICKEN BROTH

OPTIONAL

Fresh Rosemary

Fresh Thyme

Peel all the veggies and cut in 2 inch pieces.  Cut off the top of the head of garlic and wrap in foil.  Place all the veggies and the garlic on sheet pan and drizzle vegigies with olive oil.  Add salt and pepper.  Make sure that they are not too crowded.  Roast in a 350 degree oven for 1 – ½ hours until caramelized.

Add veggies to stock pot - deglaze the sheet pan with broth and add to pot. Unwrap the garlic and squeeze the roasted garlic into the soup.  Add enough broth to use an immersion blender and puree.  Add more broth and adjust consistency to your taste.  Heat soup and serve with a dollop of nonfat Greek yogurt and some chopped parsley.

Winter Vegetables

There are a lot of really good winter veggies. Most people tend to overlook some of the more exotic ones like Kale or Parsnips going for the more predictable ones like Broccoli and Cauliflower or Brussels Sprouts. However if you try some thing different you may just find out that you like them. This Sunday's class is on winter Vegetables.  Here are some of my favorites that I will not be able to fix for the class.

Kale - I use this in a great soup with spicy sausage and potatoes. 
Beets - roast these and use the greens in beans and other dishes
Parsnips - I add some to my mashed potatoes. These give a great flavor
Sweet Potatoes - I use these as fries - in the oven; I also layer them in a Gratin with Russets and I love them baked and topped with butter and Cinnamon.

These are just a few.  Of course you can also make a great soup just by roasting some and then pureeing them.   Good food and it is good for you.

Come by the Class on Sunday and see more!!!

Salt

I am sure you have heard the recent news about salt in our diet. We all know that we need to cut back and that as a nation USA eats way too much salt.  But do you know where most of the salt is in your diet? If you eat a lot of prepared food you get a lot of salt that is not needed. Just take a look at any snack. They are very high in sodium. If you cook at home you can control what you eat and how much sodium you add.

Some things that help flavor but do not add salt -

Lemon - juice and zest  These can really perk up the flavor.  So will orange by the way
Try using more aromatics ( Onion, Garlic, Celery and carrots) in your food.  You will find that these add a lot of flavor and do need a lot of salt.
Read the labels of food.  Tomato paste is not all the same. Nor is Beef or Chicken stock and/or bases for soup. Use ones that have less sodium.
Use a Dry Vermouth or wine to add flavor. Let it reduce to concentrate the flavor. DO NOT USE COOKING WINE!! It has a TON of salt in it.  Use one that you would drink with the meal.

I know many people are saying "But it won't taste the same!!" it may not be what you are used to but it can taste better than you think.  Learn how to cook without adding a ton of salt.  You will be surprised how good food can be without a lot of salt