Asparagus & Scallion Soup With Almonds

It seems that winter is greeting us a little early this year. Well, I hope you are bundled up well and staying warm. I have to state that two of my favourite things to have when it’s cold outside, is hot chocolate and soup. Soup is just one of those dishes that doesn’t need a special occasion, it can be consumed pretty much anytime. Because of this, my MBH team and I would like to share with you this recipe which we are certain that you will love. I think today calls for some soup!
Moreover according to the American institute for Cancer research, this dish is considered to be one of the “Foods that fight Cancer”.


http://www.not-just-recipes.com/asparagus-and-scallion-soup-with-almonds.html

· 1⁄4 cup sliced almonds, for garnish

· 1 Tbsp. olive oil

· 2 medium leeks, white part only, thinly sliced

· 6 scallions, thinly sliced, 2 reserved for garnish

· 2 cans (14 oz. each) fat-free, reduced sodium chicken broth

· 1⁄2 tsp. dried thyme, to taste

· Salt and white pepper, to taste

· 1 1⁄2 lb. asparagus (stem ends trimmed), thinly sliced

· 1 can (15 oz.) white beans, such as cannellini, rinsed and drained

· 1 cup evaporated skim milk (optional) ***

If using garnish, place almonds in saucepan over medium heat. Toast nuts until golden, shaking pan occasionally to prevent burning, about 5-6 minutes. Transfer nuts to paper towel and set aside.
In same pan, heat oil over medium heat. Add leeks and 4 chopped scallions. Cook, stirring occasionally, until tender, about 5-6 minutes. Add broth, thyme, salt and pepper, and bring to boil. Add asparagus and beans.
Bring back to boil, then immediately reduce heat and simmer, partially covered, until vegetables are soft, 12-15 minutes. Remove from heat and cool slightly.
Purée soup in blender until smooth. Pour back into saucepan over medium heat. Heat through. Ladle into serving bowls. Garnish with toasted almonds and remaining scallions.

 ***For a creamier soup, stir in 1 cup evaporated skim milk after puréeing and pouring back into saucepan. Heat before ladling into serving bowls ***

 Makes 6 servings.

Per serving: 146 calories, 3 g total fat (<1 g saturated fat), 24 g carbohydrate, 9 g protein, 5 g dietary fiber, 304 mg sodium.

                                                                      Source: AICR Test Kitchen

Blueberry-Ricotta Pancakes

Blueberry – RicottaPancakes are a perfect cross between cheesecake and pancake! This mouth-watering unique dish can be perfect for breakfast or as a snack. Plus it's low in Calorie, Sodium and Saturated Fat,  making it okay to indulge.

Try the recipe now, thank us later!

http://www.webmd.com/food-recipes/blue-ricotta-pancakes?ecd_soc_fb_092612-am_recipe_nationalpancakeday

 

·  ½  cup Whole-wheat pastry flour

·  ¼  Cup All-purpose flour, plus 2 tablespoons

·  1 Teaspoon sugar

·  1 Teaspoon baking powder

·  ¼ Teaspoon baking soda

·  ½  Teaspoon freshly grated nutmeg

·  ¾  Cup partly-skim ricotta cheese

·  1 Large egg

·  1 Large egg white

·  ½ Cup non-fat buttermilk

·  1 Teaspoon lemon zest, freshly grated

·  1 Tablespoon lemon juice

·  2 Teaspoons canola oil, divided

·  ¾  Cup of blueberries, fresh or frozen

1.     Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.

2.     Brush a large non-stick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.

 

Source: WebMD