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Three Cheese Cream of Broccoli Soup
6 tbsp. butter
1/3 c. flour
1/4 tsp. garlic powder
1/4 tsp. nutmeg
1/8 tsp. white pepper
Dash of ground thyme
1 (13 3/4 oz.) can chicken broth
1 c. milk
3 c. bite-size broccoli flowerettes
1 c. whipping cream
1/4 tsp. Worcestershire sauce
1/8 tsp. hot pepper sauce
1 c. (4 oz.) shredded Cheddar cheese
1/2 c. (2 oz.) shredded Havarti cheese
1/2 c. (2 oz.) shredded Swiss cheese
Melt butter in 3-quart saucepan over low heat. Blend in flour and seasonings. Gradually add broth and milk; cook, stirring constantly until thickened. Stir in broccoli; simmer 10 minutes. Remove from heat; stir in cream, Worcestershire sauce and hot pepper sauce. Add cheeses; stir until melted. When reheating, do not boil or cheeses will curdle.
Recipe highlight:
Broccoli – The phytonutrients in broccoli and other cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why cruciferous vegetables appear to significantly lower our risk of cancer
Non-optimum ingredients/techniques:
Butter and flour roux – Whole butter isn't exactly our favorite fat, but it is not on the "avoid" list, it's the addition of wheat flour here that is unnecessary. Protein in the form of silken tofu works as a great thickener!
Canned chicken broth – Most likely extremely high in sodium and contains High Fructose Corn Syrup.
Worcestershire Sauce - Most brands are made with High Fructose Corn Syrup.
Cheddar, Havarti, Swiss cheeses – These "grocery store" cheeses are often made with oils, emulsifiers, and modified food starches, as opposed to true aging of cheese.
Chef Ken's Recommendations
Creamy Tofu Broccoli Soup
1 Onion, medium, diced
1 Garlic clove, minced
1.5 T Olive oil
1 t Coconut Oil, Refined
Dash Celtic Sea Salt
1 t Black pepper, freshly ground
2 Broccoli stalks, with stems intact
1/8 C Rice Vinegar, unseasoned
3 C Vegetable broth, Pacific Brand
1 box Silken tofu, soft
1 T Nama shoyu
1 t Umeboshi plum vinegar
2 oz. Manchego (or other artisan hard cheese), grated
In a 2 qt. saucepan, sauté the onion in oils seasoned with salt and pepper until translucent. While sautéing the onions, separate the broccoli florets from the stems. Peel the outer husk of the broccoli stems using a paring knife. Slice the more tender insides of the broccoli stems into thin rounds. Add to sautéing onions, allow to sweat for 2-3 minutes. Add rice vinegar, and reduce to dry. Add vegetable broth, and bring to a simmer. Simmer for 10-15 minutes until broccoli stems are soft. Add broccoli florets and cover. Allow to simmer for 3-4 minutes, just until broccoli is soft, but is still bright green (this is essential to maintain nutrient content). Pour soup into a blender, add silken tofu, shoyu, and plum vinegar. Blend until well pureed. Top soup with grated Manchego cheese.
Optimizations:
Whole broccoli – Using the entire broccoli stalk not only is economical, but it helps to thicken the end product.
Coconut and Olive Oils – Health, flavor, and richness, all brought to the table with the combination of these two oils.
Pacific Brand Vegetable Broth – Simply the best vegetable broth on the market, very low in sodium compared to other brands, and has the body one would expect from homemade stock.
Silken Tofu – Creates a rich, creamy soup that has a fraction of the total fat and calories, no trans fats, no cholesterol, but the richness we expect through added protein!
Nama Shoyu - Instead of worcestershire sauce, use this amazing bouqet of taste to liven up any recipe, as well as add vital nutrients and enzymes.
These ingredients are listed on the Where do I get …? page
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