Kale & Sausage soup

Great for getting your Green Leafies!

Tools Needed
Cutting board
Chopping knife
Silicone spatula or other soup stirring device
Large saucepan


Ingredients
1/2 cup diced onion
1 tbsp butter
1 can white kidney, or Romano beans.  Rinsed and drained
1/2 lb (~200g) sausage meat.  You can use a couple leftover cooked sausage
6 cups chopped kale
1 can chicken broth

In large saucepan, melt butter and sauté onion until soft.  Add sausage and cook until sausage is no longer pink.  Add beans, broth and enough water to fill pot half way.  Bring to boil.  Add kale (in batches, if needed to make it fit in your pot) and cook until is just starting to soften and is still bright green. Remove from heat and season with salt and pepper to taste.

Salsa Soup

Loaded with veggies and some protein from the beans, this is a satisfying meal.  Omit the cream and stir low fat yogurt into each serving just before eating for a low fat option.  One can of beans will be a bit much for this recipe.  After opening the can and rinsing the beans, put half of them in a baggie and freeze for the next time.

Tools Needed
Can opener
Blender or immersion blender
Large spoon to stir soup

Ingredients
1 jar salsa
1 can chicken broth + 1 can water
2 cups cubed sweet potato, about one small sweet potato.
1 cup corn frozen corn kernels
1 cup canned black beans, rinsed
2 - 4 tbsp cream 

In a large saucepan, bring salsa, broth and water, and sweet potato cubes to a boil. Cover, Reduce heat to low, and simmer until potato chunks are soft. Remove from heat and purée until smooth. Add corn and black beans. Stir in cream to taste. Serve garnished with crushed tortilla chips.

Cream of Broccoli Cheddar Soup

This creamy soup is low in fat and high in brain boosting broccoli!

Tools needed
Cutting board
Knife
Measuring cups
Cheese grater (or buy grated cheese)
Blender or immersion blender
Large saucepan, with a lid
Big spoon to stir onions and soup

Ingredients
2 heads broccoli, trimmed and cut into individual "trees"
4 cups water
1 sweet onion, chopped
1 tbsp butter
1 can chicken broth
3/4 cup flour
1/2 cup skim milk powder
3 cups shredded cheddar
Salt and pepper to taste

In a large saucepan, sauté onion in butter until soft and lightly browned. Remove from pot and set aside.

Add water and broccoli to pot, put on lid,  and steam broccoli until just tender. Return onions to pot.

Purée with a blender or immersion blender.

Add flour, skim milk powder and chicken broth and continue to purée until soup is smooth and creamy.

Return to low heat and cook for about 5 or 10 more minute, stirring frequently. Remove from heat, add cheddar and adjust seasoning.

Makes about 6 bowls of soup.