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Potato and Fennel Soup


    Potato and Fennel Soup

    Potatoes are surprisingly good sources of potassium. Increasing potassium while simultaneously lowering sodium is beneficial to good heart health. There is no added salt—but a flavour burst from aromatic nutmeg and fresh basil.


    1 Tbsp (15 mL) extra-virgin olive oil
    3 garlic cloves, minced
    1 large onion, diced
    2 small white potatoes, peeled and chopped
    1 small fennel bulb, cored and chopped
    4 cups (1 L) low-sodium vegetable or chicken broth
    1/2 cup (125 mL) fresh basil leaves
    1/4 tsp (1 mL) ground nutmeg 
    2 oz (57 g) feta cheese, crumbled 
    2 Tbsp (30 mL) chopped fresh chives (optional)

    Heat oil in large wide saucepan over medium heat. When hot, add garlic and onion. Stir often, until soft, 6 to 8 minutes.

    Stir in potatoes and fennel. Pour broth overtop. Bring to boil, then cover and simmer, stirring often, until potatoes are fork tender, 15 minutes. Stir in basil and nutmeg.

    Using hand blender, purée soup until smooth. For smoother texture, pass one-quarter of soup through sieve, then stir back into saucepan. Ladle into bowls and garnish with cheese and chives (if using).

    Serves 4.

    Each serving contains: 202 calories; 10 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (3 g sugars, 5 g fibre); 161 mg sodium  

    source: "White Vegetables", alive #372, October 2013


    Potato and Fennel Soup




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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.