Summer doesn’t just mean great weather.
Summer also means that some crops are finally coming in season, and these foods are popping up in farmers markets and grocery stores (often on sale). Strawberries are now especially affordable and delicious. They are a great source of fiber, Vitamin C and manganese. Manganese is a trace mineral that’s used in many of our body’s reactions. Strawberries simply look stunning and taste just as good. You can eat them whole and fresh, cut up in fruit salads, or frozen in smoothies or parfaits. There are so many options that it’s hard to choose one!
Broccoli is a vegetable that is also in season. It’s a cruciferous vegetable which many scientists believe have the potential to prevent cancers due to the antioxidants and nutrients found in cruciferous vegetables. For non-dairy eaters, broccoli is a great source of calcium. It is fabulous steamed, stir fried or puréed. Below you’ll find a recipe for Broccoli Soup from the Cooking Matters curriculum. Enjoy!
Chef Alicia McCabe • Boston
Serves 8, 1½ cups per serving
•1 large onion
•1 medium potato
•1 medium carrot
•1 stalk celery
•3 broccoli crowns
•1½ teaspoons olive oil
•1 bay leaf
•2 cups non-fat milk
•1 (14½ ounce) can low-sodium chicken broth
•1 teaspoon salt
•¼ teaspoon ground black pepper
1. Rinse and peel onion, potato and carrot. Rinse celery.
2. Dice celery and onion. Slice potato and carrot into thin slices.
3. Rinse broccoli. Cut the florets of the broccoli away from the stem.
4. Slice the broccoli stems thinly.
5. Heat olive oil in a large pot over medium-high heat. Add celery and onion and cook until soft, about 4 minutes.
6. Add potato, carrot, broccoli stems, bay leaf, milk and broth. Bring to a boil.
7. Reduce heat and simmer until vegetables are soft, about 15 minutes.
8. Remove and discard the bay leaf. If desired, purée part or all of soup in a blender.
9. Return blended soup to pot.
10. Add broccoli florets, salt and pepper, and simmer until just tender, about 5 to 7 minutes.
•Try cauliflower instead of broccoli.
•Serve over rice or pasta if you like.
•Top with shredded low-fat cheddar cheese or low-fat sour cream, if desired.
•Blend hot soup carefully! Only fill the blender half full and blend in batches. If your blender lid has a removable cap, remove the small cap and then cover the lid completely with a kitchen towel for safer blending. This will allow hot steam to escape.
Nutrition Facts (amount per serving)
•Calories from Fat 10
•Total Fat 1 g
•Saturated Fat 0 g
•Cholesterol 0 mg
•Sodium 470 mg
•Total Carbohydrate 10 g
•Dietary Fiber 1 g
•Sugars 5 g
•Protein 4 g