When A Child Has Diabetes. Denis Daneman

L⅓ cupfreshly squeezed lime juice75 mL¼ tspcayenne pepper1 mL1jalapeño pepper, chopped, optional1

      1.In a skillet, cook bacon over medium-high heat until crisp. Drain thoroughly on paper towel. Cover and refrigerate until ready to use. Drain fat from pan. Add oil.

      2.Reduce heat to medium. Add onions, celery and carrots and cook, stirring, until vegetables are softened, about 7 minutes. Add garlic, toasted cumin, oregano, thyme and peppercorns and cook, stirring, for 1 minute. Add tomato paste and stir to combine thoroughly. Transfer to stoneware. Stir in broth.

      3.Add beans and reserved bacon and stir well. Cover and cook on Low for 8 to 10 hours or on High for 4 to 6 hours, until vegetables are tender. Stir in lime juice, cayenne and jalapeño, if using. Cover and cook on High for 10 minutes, until heated through. Working in batches, purée soup in a food processor or blender. (You can also do this in the stoneware using an immersion blender.) Spoon into bowls and garnish.

       Make Ahead

      This soup can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate for up to 2 days. When you’re ready to cook, continue with the recipe.

Tip

      Three-quarters of a cup (175 mL) of dried beans yields about 2 cups (500 mL) when cooked, equivalent to a 19-oz (540 mL) can of beans, drained and rinsed.

       Mindful Morsels

      Dried legumes, such as black beans, kidney beans, lentils and split peas, are very nutritious. They provide not only protein, but also slowly released carbohydrate that causes a smaller increase in blood glucose than many other carbohydrate-containing foods. Half a cup (125 mL) of cooked beans contains about 7 g of protein (and typically, less than 1 g of fat), making it a good alternative to meat, and is very high in fiber and folacin (a B vitamin). It also supplies thiamine and niacin and six minerals, including iron, magnesium, zinc and manganese, and has virtually no sodium when prepared without salt. Fiber-rich foods are also more filling and lengthen the time until you next feel hungry.

Two-Bean Soup with Pistou

      I love the flavors in this classic French country soup: the hint of licorice in the fennel and the nip of paprika is nicely balanced by the pleasing blandness of the potatoes and beans.

      VEGAN FRIENDLY

       MAKES 8 SERVINGS

       •Large (minimum 6 quart) slow cooker

1 tbsp	olive oil	15 mL
3	onions, finely chopped	3
2	carrots, peeled and diced	2
1	bulb fennel, base and leafy stems discarded, bulb thinly sliced on the vertical and cut into ½-inch (1 cm) lengths (see Tips, below)	1
1 tsp	fennel seeds, toasted (see Tips, below)	5 mL
1	can (28 oz/796) diced tomatoes, including juice	1
6 cups	Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth	1.5 L
2	potatoes, peeled and shredded	2
2	cans (each 14 oz/398 mL) white beans, drained and rinsed, or 2 cups (500 mL) dried white beans, soaked, cooked and drained (see Basic Beans, page 231)	2
2 cups	frozen sliced green beans (see Tips, below)	500 mL
2 tsp	paprika, dissolved in 1 tbsp (15 mL) water Freshly ground black pepper	10 mL
Pistou
1 cup	packed fresh basil leaves	250 mL
4	cloves garlic, minced	4
½ cup	finely grated Parmesan cheese	125 mL
¼ cup	extra virgin olive oil	50 mL

      1.In a skillet, heat oil over medium heat for 30 seconds. Add onions, carrots and fennel bulb and cook, stirring, until vegetables are softened, about 7 minutes. Add toasted fennel seeds and cook, stirring, for 1 minute. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware.

      2.Add stock, potatoes, white beans and green beans. Cover and cook on Low for 8 hours or on High for 4 hours, until vegetables are tender. Stir in paprika solution and season to taste with pepper. Cover and cook on High for 20 minutes.

      3.Pistou: In a food processor fitted with a metal blade, combine basil, garlic and Parmesan. Process until smooth. Slowly add olive oil down the feeder tube until integrated. Ladle soup into bowls and top each serving with a dollop of pistou.

       Make Ahead

      You can partially prepare this soup ahead of time. Complete Step 1. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Steps 2 and 3.

Tips

      If your market is out of fennel, use 6 stalks of diced celery instead.

      To toast fennel seeds: Place in a dry skillet over medium heat and cook, stirring, until seeds are fragrant, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind.

      Adding the green beans while they are still frozen ensures that they will not be mushy when the soup has finished cooking. If you prefer to use fresh green beans, cut them into 2-inch (5 cm) lengths and cook them in a pot of boiling salted water for 4 minutes, until tender-crisp. Add them to the slow cooker after stirring in the paprika.

       Mindful Morsels

      Canned beans are high in sodium. In this recipe, they contribute about 250 mg of sodium per serving. You may want to look for reduced-sodium varieties or those with no salt added, or cook your own with no added salt. (See Basic Beans, page 231.) Rinsing also helps reduce the salt content.

Ribollita

      Originally intended as a method for using up leftover minestrone — hence the name ribollita, which means “twice cooked” — this hearty Italian soup has acquired an illustrious reputation of its own. The distinguishing ingredient is country-style bread, which is added to the soup and cooked in the broth. Drizzled with olive oil and sprinkled with grated Parmesan cheese, this makes a satisfying light meal.

      VEGETARIAN FRIENDLY

       MAKES 8 SERVINGS

       •Works best in a large (minimum 5 quart) slow cooker

2 cups	cooked dried white kidney beans (see Basic Beans, page 231) or canned white kidney beans, drained and rinsed	500 mL
5 cups	lower-salt vegetable or chicken broth, divided	1.25 L
3 tbsp	olive oil, divided	45 mL
2	onions, finely chopped	2
2	carrots, peeled and diced	2
2	stalks celery, Скачать книгу В начало < 8 9 10 11 12 13 14 15 16 17 > В конец