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Libby's Kitchen 07 - Soups and Crackers

302 views · Published 22 March 2016 · 14:57 · Indexed 12 November 2026

Channel: Beach TV CSULB · 2016 · Education

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Episode 7- Soups and Crackers

Whole Grain Chicken soup
 whole grains provide more fiber, Vitamin B, and minerals.

Add the fresh vegetables of your choice just long enough for them cook al dente’. 

3 cups of Chicken Broth 
1 cup of whole grain* (soaked and rinsed)
2 garlic cloves, minced fine
2 oz onion minced fine
A variety of fresh vegetables (green, red, orange, purple..)

Add broth, onions, and garlic to a large soup pot and bring to a boil.  
Add whole grain of choice and simmer for 30 minutes. 
Prepare seasonal vegetables by cutting in bite-sized pieces. 
Cube chicken to desirable size.
Once grains are cooked, add vegetables just long enough to cook them (2-8 minutes for most).  Do not overcook so you can maintain some of the vulnerable water-soluble vitamins. 
Add cooked chicken just long enough to heat it up.

* Whole grains:  All these grains can be added uncooked to the broth
Farro, White Sonora Whole Wheat, or Whole Grain Noodles 
Cook All absorption grains before adding to the broth
Rice, Quinoa, or Amaranth


Asparagus Soup
1 T grass-fed butter
2 Leeks, finely sliced
4T Dry Sherry
2 bunches of asparagus, cut into 2 inch pieces, reserve tips,
2 cups of Chicken Broth
1 ounce of lemon juice (or lime juice or passion fruit)
½ cup of cultured cream* 
2 T fresh Thyme, minced
½ tsp Himalayan salt
½ tsp pepper

Melt butter and sauté leeks in a sauce 1 quart saucepan. 
Add asparagus stems and cook until they begin to soften. 
Add sherry and cook down. 
Add broth and seasoning.  Cook on medium heat for about 15 minutes.
Puree the soup in the blender (make sure you lid is secure and slowly increase the speed)
Return to the pot on low heat and slowly whisk in the grass-fed cultured cream.  The Cream is important because the fat will help absorb the fat soluble Vitamins in Asparagus, like E and K. 
Top each serving with lemon juice and minced thyme. 

 * or raw cream/milk or grassfed cream/milk
Crackers
Preheat oven 325

1 C  whole wheat flour (or almond flour)
1/3 C chilled butter
2-3 T cold water

Season to your taste preferences (herbs, spices and dehydrated veggies)
½ C sesame seeds
½ tsp garlic powder
1 tsp minced rosemary

Mix dry ingredients together so it is evenly distributed.  
Cut butter until fully distributed and a dough-like mixture begins to form. 
Add enough water to form dough.  Roll out dough on a well-floured surface to desired thickness. 
Cut into desired shapes, place on a cookie sheet.  
Bake for 12 minutes turn over and bake 3-5 minutes or until toasted (lightly brown).

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