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Press Off once it is smooth. Serve soup immedi-
ately or keep in refrigerator for up to 5 days. If
reheating, check seasoning as flavors may need
to be brightened up with a little lemon, salt, and
pepper.
Nutritional information per ½-cup (125 ml) serving:
Calories 74 (41% from fat) • carb. 7g • pro. 3g •
fat 3g • sat. fat 2g • chol. 11mg • sod. 330mg •
calc. 49mg • fiber 1g
SWEET POTATO SOUP
This simple yet satisfying soup makes
a perfect meal on a cold wintry night.
Makes about 5 cups (1.25 L)
½ tablespoon (7 ml) olive oil
1 teaspoon (5 ml) unsalted butter
1 shallot, sliced (about 1 ounce [30 g])
1 3-inch (7.5 cm) piece of leek, white part
only, cleaned and sliced
¼ cup (50 ml) white wine
2½ pounds (1.13 kg) yam or sweet potato,
about 6 cups (1.5 L), ½-inch (1.25 cm) dice
3 cups (750 ml) chicken stock
½ teaspoon (2 ml) salt
¼ teaspoon (1 ml) nutmeg
Place the olive oil and butter in a 3-quart (2.9 L)
sauté pan over medium-low heat. Add the sliced
shallot and leek. Stir to soften, then cover pan and
allow the shallot and leek to sweat and become
very soft, about 10 to 15 minutes. Uncover and
stir, allowing any liquid to evaporate. Add the white
wine and stir until completely evaporated, about 3
minutes. Add sweet potatoes and stir. Add chicken
stock (add more stock if the potatoes are not com-
pletely submerged), salt, and nutmeg and simmer
until potatoes are very soft, about 25 minutes.
Place contents of pan in blender jar. Place cover
with blending stick on the blender jar. With your
hand and a dishtowel FIRMLY securing the blender
lid, press On. Blend on low for 10 seconds. Switch
to high and blend for an additional 20 to 30
seconds, until soup is completely puréed.
Press Off once it is smooth. Taste and adjust
seasoning accordingly. Serve immediately.
Nutritional information per ½-cup (125 ml) serving:
Calories 131 (9% from fat) • carb. 27g • pro. 2g •
fat 1g • sat. fat 0g • chol. 1mg • sod. 228mg •
calc. 20mg • fiber 4g
ROASTED PARSNIP AND APPLE SOUP
Makes 6 cups (1.5 L)
2½ tablespoons (38 ml) olive oil
2 pounds (1 kg) parsnips, cut into 1”
(2.5 cm) rounds
¼ teaspoon (1 ml) salt
1 tablespoon (15 ml) unsalted butter
1 shallot (about 1½ ounces [43 g]), minced
1 medium apple, cut into 1” (2.5 cm)dice
(about 6 ounces [170 g])
¼ cup (50 ml) white wine
3 cups (750 ml) chicken or vegetable stock
1 cup ( 250 ml) 1-percent milk
Preheat oven to 400°F (200°C).
In a mixing bowl, toss together 1½ tablespoons
(25 ml) olive oil, parsnips, and salt. Place on baking
tray and roast for 30 to 35 minutes. The parsnips
should be slightly browned and soft – be careful
not to get them too dark.
While parsnips are roasting, heat the remaining
tablespoon of oil and the butter together in a 3½-
quart (3.3 L) sauté pan over medium-low heat. Add
the shallot and sweat for about 3 minutes. Add the
apple and cover. Apple should soften in about 8 to
10 minutes. Once apple is soft, stir in the parsnips.
Add the wine and reduce until just a touch remains.
Add chicken/vegetable stock and bring to a boil.
Reduce to simmer for about 5 to 8 minutes to
ensure all vegetables are tender.
Place contents of pan into blender jar. Add milk.
Place cover with blending stick on the blender jar.
With your hand and a dishtowel FIRMLY securing
the blender lid, press On. Blend on low and then
high for 30 seconds. Press Off once it is smooth.
Serve soup immediately or keep in refrigerator for
up to 5 days.
Nutritional information per ½-cup (125 ml) serving:
Calories 117 (33% from fat) • carb. 18g • pro. 3g •
fat 4g • sat. fat 1g • chol. 4mg • sod. 174mg •
calc. 59mg • fiber 4g
TWO-BERRY SUMMER SOUP
Makes about 5 cups (1.25 L)
1 cup (250 ml) fresh strawberries
1 cup (250 ml) frozen strawberries
1 cup (250 ml) frozen raspberries
2½ cups (625 ml) lowfat vanilla yogurt
8 ounces (240 g) crème fraîche
½ cup (125 ml) water
2 tablespoons (30 ml) superfine sugar
Attach the dispenser tap to the blender collar.
Place ingredients in blender jar in order listed.
Place cover with blending stick on the blender jar.
Press On. Turn blender on high and process for 20
to 30 seconds until smooth. Press Off once it is
smooth if not dispensing immediately.
To dispense soup: With blender on low, place a
serving bowl or pitcher under the dispenser tap.
Pull down the dispenser tap and stir contents with
the blending stick as soup is dispensing.
Serve soup immediately or keep in refrigerator for
up to 4 days.
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