French Onion Soup

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Warming hands and bellies since time inmemorial, I have had an inconsistent love-hate relationship with soups. It has been a few years now that is gone to the love side and I think it will stay there forever.

You see my mother used to feed us the same vegetable soup every day from Monday to Thursday while growing up. Every day, the same thing. Followed by some fish, meat or poultry but the same starter, that is when the hate phase started. It wasn’t until much later that I realised that soups were indeed a whole wide world in themselves and I started being more open minded.

Living in Switzerland for a few years and starting to get into skiing, I got the chance to try this Onion Soup, one of the many Gruyere containing specialities of Valais, and it was love at first sip. It is rich, sweet, sour and salty with those subtle herb flavours from the thyme that made me realise what a great addition to my collection this would be.

So after a trip to the slopes of the Mont Blanc, I trialed it at home and I can say with no doubt that is is an easy one to crack. The key to be honest, is patience. Since I don’t like to use sugar in my recipes unless is absolutely necessary, I stripped my recipe from it and made it for it in time.

The main effect of the sugar in this recipe is to make the onion go dark quickly and facilitate that caramelisation, which to be completely honest, you can achieve but cooking it for 30 minutes instead of 15. Also I find that the longer you cook it the more flavour it will have. My recommendation, this is a real crowd pleaser, so if you have people over, is a great way of impressing them, with a good fresh out of the oven presentation.

If you keep the amount of cheese under control, this is actually a pretty light soup, for an even lighter take, skip the bread or use a rovira type of cracker._XT19943

Ingredients (serves 5)

2 tbsp Olive Oil

3 very large onions finely sliced top to bottom

2 sprigs of thyme 

2 cloves of garlic, crushed

200ml dry white wine

1 heaped tbsp wholegrain flour

50ml brandy/sherry wine

1 litre vegetable stock

5 thick slices of bread, 100% wholegrain sourdough

5 tbsps grated Gruyere cheese

How to…

In a large frying pan heat up the olive oil, when hot, add the chopped onions, the thyme and the garlic and a pinch of salt. Cook for 20 to 30 minutes over a medium to low heat, until they are cooked and have a dark brown hue, stir often so it doesn’t burn. Add the flour and keep cooking for a couple of minutes before adding the white wine and then let boil until it has reduced by half. Add the brandy or sherry, then add in the stock and let simmer for 10 to 15 minutes to let the flavours mix. Pick out the thyme and then pre heat the grill in the oven. Toast the bread on one side and set aside.

Before serving the soup, taste it for salt and correct if needed. Pour the soup into the bowls, top with a slice of bread and sprinkle with the grated cheese. Grill for about 5 minutes or until the cheese is golden brown.

Serve immediately.

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Best Spicy Butternut Squash

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Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

Stuffed-Butternut-Squash

Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

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Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

1 red pepper

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

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If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @cook_yourself_slim

 

Best Pea & Spinach Soup

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I promise you it is the best you will ever have. Well maybe you are very stubborn and will not be willing to admit it, but it will be at least top 3! What is special about this soup, is that is based on a traditional Finnish soup that I tried many years ago.

I had never been a massive fan of peas… I guess like most children, those mushy, green little balls were mainly something I had to patiently remove from paellas, rices, other foods that I liked…mainly an annoyance this is. Luckily for me, I developed a brain later on in life, and I became more adventurous with food, this paired with an excellent parental education that engraved in my brain the fact that “If you go to someone else’s house, you eat what you are given and you say how good it was” led me to trying for the first time the winning combination that makes this soup special. Mustard!

I know now you are still reading out of curiosity, so please know that Ham and Pea soup has been a traditional northern European speciality for centuries and traditionally, incorporates this seasoning into it, giving it a tart, vinagre like punch that is just so delicious! Since I don’t eat meat, I have developed a vegan alternative to this traditional soup, also incorporating spinach to make the traditional soup a bit lighter and removed the ham. If you are a meat eater, don’t hesitate to add a bit of ham in the cooking process and blending it together and you will get a smoky, delicious flavour.

Peas are also a very respectable source of many things. At only 74 calories per each 100 gr. of product, you get 5 to 6 gr. of fibre, 6 gr. of protein and very good levels of iron, calcium, vitamin C and magnesium along with multiple vitamins. It is also low in sugars and the carbohydrate content is of slow absorption making them perfect for weight loss diets, low carb diets, and diabetic patients (regardless of their medication of course).

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What else can I say… it is also very easy to make so totally worth trying and including this soup into your every day diets, without a doubt!

Ingredients (serves 5)

300 gr. frozen or fresh peas

300 gr. frozen spinach

1 Onion finely chopped

1 l. of vegetable stock (if doing the vegan option, if going for the traditional one, just add a 200gr. clean piece of smoked ham or a ham bone)

Dijon Mustard

Olive Oil

Salt & Pepper to taste

How to…

In a very small amount of olive oil, cook the onion finely chopped until transparent. Then add the frozen peas, the spinach and add the vegetable stock (or the ham and water), salt and pepper and let cook for 15 to 20 minutes.

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Remove one cup of the peas and set aside and blend the rest of the mixture correcting the level of water, it could be too dry or too liquid and therefore your soup would be too liquid or too chunky. We want the soup to be a little chunky though, kind of thick, but of course this is a personal choice! Once the soup is roughly blended is ready to be served.

In a bowl, serve the amount of soup you wish, add a teaspoon of dijon mustard on top and some drops as decoration. Garnish with some of the peas you had set aside and if you want, with a bit of mint and enjoy. img_9888

Best Spicy Butternut Squash Soup

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Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

Stuffed-Butternut-Squash

Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

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Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @noledigasanadiequeestoyaqui

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