Category Archives: Soup

Save $ with Fish Stew


When following a recipe that calls for fish, many customers buy exactly the weight of fish that the recipe calls for. What does the supermarket do with the fish that had to be trimmed off? They sell “fresh fish for chowder” at $3.99 a pound — at least at my local Harris Teeter that’s what they do!

Need a basic recipe for a chowder? Try this Garlic and Tomato Fish Stew from the Washington Post of April 4, 2018. I made their recipe with a few minor modifications and it was great. Here are my modifications:

  • No potatoes
  • Substitute “fresh fish for chowder” for the cod fillets
  • To sauté, use avocado oil (refined to work with high heat) instead of olive oil
  • Use chopped canned tomatoes rather than whole tomatoes
  • Add more lemon zest
  • Add more parsley
  • Serve with lemon wedges
  • Drizzle some good olive oil over it before serving
  • Top with freshly grated Parmesan cheese or pesto, if desired

And here are my notes:

  • There may be bones in the fish! So run your fingers over the fish before cooking to detect the obvious bones that you can pull out. And eat slowly — always a good idea anyway!
  • Do not use salmon in chowder. Use white fish only.
  • If there’s salmon in your “fresh fish for chowder,” microwave (or bake) the pieces of salmon with lemon juice. Refrigerate (or freeze) the baked salmon. Then add to a fresh green salad with a few squeezes of lemon juice.




Chilled Fruit Soup: Berries + Kefir

Chilled fruit soup-Berries and KefirWith antioxidant-rich berries and probiotic-rich kefir, this chilled soup is delicious and nutritious. Enjoy as an appetizer, snack, or simple dessert. To adjust the sweetness, just add more or less black raspberry powder!


  • Dairy kefir (plain)
  • Black raspberry powder
  • Frozen wild blueberries, defrosted

STEPS for 1 serving (about 1/2 cup)

  • Pour about 1/3 cup kefir into each individual serving bowl.
  • Add black raspberry powder to taste; mix.
  • Add defrosted wild blueberries and mix.
  • Garnish with a few more blueberries.



Green Valley Organics Kefir. I like Green Valley Organics Kefir because it’s organic, a tad sweet with no more carbs than other plain kefirs — and it’s an amazing source of probiotic bacteria (good gut bugs). I was blown away when I learned that per 8 ounce serving, this kefir contains about 590 billion CFUs or colony forming units of probiotic bacteria from 10 different strains! That’s a lot more than most probiotic supplements!

organic black raspberry powderI love Virgin Extracts Pure Premium Raw Freeze Dried Organic Black Raspberry Powder Extract Concentrate because it’s organic (even though it just says so in fine print on the back of the package), tastes great, is super convenient, and ess expensive than fresh black raspberries — though it’s certainly not cheap.

What makes black raspberries (which, BTW, are not the same as blackberries) so healthy? Check out this extensive list of nutrition and health benefits.

Enjoy and be healthy!
~ Leni

Fresh Tomato and Sauerkraut Soup

tomato sauerkraut soup copy Whenever I buy tomato “seconds” (nearly over-ripe, slightly bruised tomatoes), I make fresh tomato juice and and/or tomato soup.

This Fresh Tomato and Sauerkraut Soup is as easy as it gets — and it tastes wonderful. The juxtaposition of the sweet tomatoes and the salty and crunchy sauerkraut is fabulous!

Just a word of caution about tomato “seconds.” Don’t let them sit on the counter overnight or they may be spoiled and moldy by the next morning!

There are no specific amounts. It’s impossible to mess this up! 🙂

But be sure to buy a good sauerkraut so you get the probiotics your body needs. For information on sauerkraut and probiotics, see the previous post on this blog.


  • Pulverize the tomatoes in a high speed blender until you have tomato juice.
  • Pour the fresh tomato juice into little serving bowls (or your could use small cups).
  • Top each serving with a little sauerkraut.
  • You might want to also add some chopped parsley.

Enjoy and be healthy!