Soup

Hot or cold soup is always a perfect lunch accompaniment. Keep it in a small thermos to tote with you.

You can use canned soup, preferably low fat, by just dumping it in the blender and pulverizing it. If it’s veggie soup of any stripe. (Spinach ?) this works but no bean, lentil or any thing else that will slow your digestion down (I tried pulverizing black bean soup but the fiber hung me up). I also like pulverized canned, seasoned mustard, collard and turnip greens but caution vegetarians, if using the southern seasoned brands (standard in the US South) this isn’t vegan. It’s delicious but it has a bit of pork in it.
Or you can make your own with a strong broth (buy a can of chicken stock, slice in some mushrooms and onion powder, add greens and macerate.

For cold soups forgo the Vichyssoise, pulverize the Gazpacho.
Try this Armenian cucumber, yogurt soup

2 peeled cukes, seed if necessary
4 cups regular, plain yogurt
as much garlic as you can stand
dried onion powder , 2 t or more
pop it all in the blender
For a dip or salad dressing
Pulverize all but the yogurt in the food processor or blender
Mix with a 4 cup tub of plain, Greek yogurt.
Serve over lettuce salad or coat cooked carrots.
Creamy soups.
These soups are on the no-no lists basically due the high fat content of cream and whole milk. If you can tolerate dairy products try the fat free yogurts (plain and the Greek), Low fat to No fat sour cream and of course skim milk. Skim milk can always be thickened with about 1 T to 1 c milk, or more, if you want it thicker. ‘Temper’ it first by putting the cornstarch into a small cup and adding some hot milk T by T. Once you’ve added enough milk to make smooth paste, add a little more (say ¼ c milk) and you’ll have a slurry, a kinda shortcut poo-pooed by the more elite cuisiniers. But it works!

1. Tomato juice with low fat sour cream. Fresh dill.
2. Potato pulp (leftover mashed is fine), with onion powder , skim milk with a little cornstarch. Serve cold if you like.
3. Can of cooked clams, potato pulp- 1 cup, skim milk- 2 T onion powder.
as much garlic as you can stand
dried onion powder , 2 t or more
pop it all in the blender
For a dip or salad dressing
Pulverize all but the yogurt in the food processor or blender
Mix with a 4 cup tub of plain, Greek yogurt.
Serve over lettuce salad or coat cooked carrots.

Creamy soups.
These soups are on the no-no lists basically due to the high fat content of cream and whole milk. If you can tolerate dairy products try the fat free yogurts (plain and the Greek), Low fat to No fat sour cream and of course skim milk. Skim milk can always be thickened with about 1 T to 1 c milk, or more, if you want it thicker. ‘Temper’ it first by putting the cornstarch into a small cup and adding some hot milk T by T. Once you’ve added enough milk to make smooth paste, add a little more (say ¼ c milk) and you’ll have a slurry, a kinda shortcut poo-pooed by the more elite cuisiniers. But it works!

1. Tomato juice with lf sour cream. Fresh dill.
2. Potato pulp (leftover mashed is fine), with onion powder , skim milk with a little cornstarch. Serve cold if you like.
3. Can of cooked clams, potato pulp- 1 cup, skim milk- 2 T onion powder.

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