This page contains a Flash digital edition of a book.
Prairie Flavors


Photos by Laura Araujo Roasted Potato Soup


Slow Cooker Beef-Vegetable Soup


Start Strong with Soup By Laura Araujo


Roasted Potato Soup Serves 6


✓ 2 T olive oil


✓ 1 pound potatoes, peeled and chopped into 1-inch chunks ✓ ½ head of caulifl ower, cut into fl orets ✓ 1 medium onion, diced ✓ 1 T minced garlic ✓ 1 carrot, diced ✓ 1 stalk celery, diced ✓ 1 t black pepper ✓ 4 cups low-sodium chicken broth


Tulsa River Parks paved bike trail


Preheat the oven to 425. Place the chopped potatoes and caulifl ower on a baking sheet. Drizzle with 1 tablespoon of the olive oil and toss to coat. Roast for 20-25 minutes, until softened. Mean- while, to a large, heavy-bottomed pot or Dutch oven, add the remaining olive oil, onion, garlic, carrot, celery and pepper. Cook over low heat for 5 minutes. Add the roasted potatoes, caulifl ower and broth. Bring the pot to a boil and reduce heat to a simmer. Cook for 10 minutes. Carefully transfer the soup to a blender, in batches. (Don’t fi ll your blender more than half full or it will overfl ow.) Or, use an immersion blender. Blend until the soup is somewhat chunky. Add addi- tional salt to taste. If desired, serve with cheddar cheese.


 scan here  FACEBOOK


Lentil Soup Serves 6


✓ 1 T olive oil ✓ 1 T minced garlic ✓ ½ cup chopped onion


✓ 1 stalk celery, fi nely chopped ✓ 1 carrot, fi nely chopped ✓ 1 t black pepper ✓ 1 t cumin ✓ ½ pound lentils, rinsed


✓ 4 cups low-sodium chicken broth ✓ 2 cups water


Lentil Soup


✓ 1 link smoked turkey sausage, diced


✓ 1 bay leaf


To a large, heavy-bottomed pot or Dutch oven, add the olive oil, garlic, onion, celery, carrot, pepper and cumin. Cook over low for 5 minutes. Add the lentils, broth, water, sausage and bay leaf. Cover the pot and bring it to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Add additional salt to taste and additional liquid if needed.


✓ 1 lb. beef stew meat ✓ ½ cup onion, diced ✓ 1 T minced garlic ✓ 1 carrot, diced ✓ 1 cup frozen green beans ✓ 1 cup frozen peas ✓ 1 15 oz. can diced tomatoes ✓ 1 8 oz. can no-salt-added tomato sauce ✓ ½ cup uncooked barley ✓ 4 cups low-sodium beef broth ✓ 2 cups water ✓ 1 t dried thyme ✓ ½ t black pepper ✓ 1 bay leaf


Place all ingredients in a slow cooker of at least 4-quart capacity. Cook on low for 6 hours. Add additional salt to taste.


January is a month when many of us resolve to lose weight. How- ever, losing those extra pounds isn’t easy. Over the last year, my husband and I have lost a combined total of 120 pounds. One of the ways we accomplished that was by adding lots of soup to our diet. Of course, not all soups are healthy. We often opt for broth-based soups. Even if you’re not trying to lose weight, these soup recipes will help you get 2013 off to a healthy start.


Slow Cooker Beef-Vegetable Soup


Serves 6


If viewing our digital edition, click here to view more delicious soup recipes. Access our digital edition at www.ok-living.coop or fi nd our FREE app at the Apple Newsstand.


JANUARY 2013


21


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140