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    Καλή Γεύση Χωρίς Αλάτι: Μαγειρέψτε τα όσπρια σας το κοτόπουλο, το κρέας ή το ψάρι με πολλά μπαχαρικά όπως σκόρδο, κρεμμύδι, curry, θυμάρι, ρίγανη ή ginger
  • 9

    IBS. Irritable bowel syndrome

Alexia Logo

Potamitis Gastroenterology & Nutrition

Pumpkin soup:

Ingredients:

200gr red pumpkin

1 tsp cumin

1 leek

1tbls olive oil

1 medium potato

½ tsp pepper

½ onion

2 tbls yoghurt

parsley

1 clove garlic.

Saute the vegetables in olive oil, boiled the pumpkin and mash after adding 2 tbls yoghurt.  Parsley for garnish.

Spinach soup:

Ingredients:

2 bunches of spinach

1 tbls olive oil

1 small onion

1 medium potato

1 leek

1 tbls fresh thyme

1 tsp nutmeg

1 bay leaf

2 tbls yoghurt

In 1 tbls olive oil saute the onion, leek and add the spices (nutmeg, thyme and bay leaf). Add the potato into small pieces and then the spinach after cutting by hand. Add 4 cups of water and let all vegetables cook. Remove bay leaf and mash after adding salt, pepper and yogurt!

 

Soup with sweet potato and ginger:

1 ½ cups soup with sweet potato and ginger (pumpkin, sweet potato, carrot, fresh onion and 1 tsp grated fresh or dry ginger) +1 tbls olive oil for light sautéing and 1K yogurt to become velvety in the end.

 

Zucchini soup:

2 medium zucchinis, 1 small onion, 1 carrot, garlic powder, thyme, rosemary, basil dry, 2 tbls olive oil) +2 pieces whole wheat bread (toasted)

Onion soup:

3 large cut onions into rings which withers in 2 tbls olive oil, add 1 tbls stevia or brown sugar and 1 tbls corn flower, stir and let stand for 3 minutes, add 1 tbls brandy and stir. Add ½ liters beef broth and leave simmer for 20 minutes. If you want you can add 1 tbls  french cheese and 2-3 croutons.

 

Tachini soup with mushrooms:

 5-6 lettuce leaves, 5-6 spinach leaves, 2 onions, 1 cup mushrooms, 1 tbls olive oil, 2 tbls tachini, 1 lemon, 1 small onion.

Put the vegetables in olive oil wither them and then add salt and pepper. When vegetables wilt, add ½ liters of water. In blender put 2 tbls tachini, the juice from the lemon and the onion (after you sauté it in 1 tbls olive oil). Mash the mixture and slowly add it to the hot soup.

Tomato soup with noodles:

Put 4 ripe tomatoes cut into small pieces to simmer. In15 minutes add 1 small potato, 1 zucchini and 1 small onion into small pieces. When they boil add the juice of 2 large tomatoes and 1 cup of water. When it starts to boil add 150 g noodles. In 15 minutes add salt, pepper and basil.

 

Soup with peas and mint (6-8 people):

Ingredients (serves 6-8 people):

1 kg green peas (frozen)

50 g. butter

8 spring onions finely chopped

1 tsp sugar

2 tbls chopped fresh mint

salt and pepper

for serving

½ cup. sour cream

6-8 tops mint leaves

1 tsp black onion seeds (nigella sativa) for garnish (optional)

Recipe Directions:

1. Melt butter in a large saucepan over medium heat and sauté the bacon with the onion for 5 minutes. Add the frozen peas and salt and mix together. Add 1.450 ml of boiling water and sugar. Close the lid and put low heat for about 10-15 minutes until tender peas. Remove, allow to cool a little and with a hand blender mash the ingredients until homogeneous. Taste and adjust salt and pepper.

Pass the pulp from moderate strainer on another pan. Add the chopped fresh mint. Put the soup in warm plates, garnishing each with rows of cream and black onion seeds and decorate with fresh mint leaves.

 

Soup with sweet potato and carrot:

500 g  sweet potatoes cut into cubes without peel +300 g carrots cut into cubes +3 tbls olive oil, 2 onions cut into small pieces, 2 cloves garlic, 1 selery, parsley.

Bake the sweet potato, carrots, onions and garlic on the grill for 25-30 minutes after you sprinkle them with olive oil, salt and pepper.

When you finish add 500ml water, 1 nutmeg and mash.

Mushroom soup:

 

Ingredients:

4 tbls unsalted butter

2 cups chopped onion

450 gr.fresh sliced ​​mushrooms

2 tsp dried dill

1 tsp paprika

1 tbls soy sauce

2 cups chicken broth

1 cup milk

3 tbls flour (for all uses)

1 tsp salt

lblack pepper

2 tsp lemon juice

1/4 cup chopped fresh parsley

1/2 cup sour cream

Put the butter in a large saucepan over medium heat and allow to melt. Add the onions and sauté for 5 minutes. Then add the mushrooms and leave for another 5 '. Put dill, paprika, soy sauce and broth. Lower the heat, cover and simmer for 15 minutes.

In a bowl mix the milk with the flour and then pour it into the pot and stir well to mix all ingredients. Again cover the pot and cook for 15 minutes more, stirring occasionally.

Finally, add salt, pepper, lemon juice, parsley and sour cream. Stir and let in very low heat for 3-5 '(not to boil). Serve.

 

Earth soup:

 

Ingredients:

Boiled vegetables:

potatoes, carrots, beets, celeriac

2 tbls olive oil

1 tbsp vinegar

salt, pepper

1 tsp cumin

1 tsp sweet red pepper

3 Croutons for serving

Boil in a large pot the potatoes, carrots and celery root. Boil the beets in a different saucepan! If you can boil your vegetables steamed, even better! Then strain the cooked vegetables, chop into medium pieces and throw them into the blender. The water where you boil vegetables do not  throw it because it is an excellent vegetable broth. Throw a glass of the broth in the blender and the remaining amount put it in the fridge. Then add in the blender the spices: cumin, salt, red and black pepper, some olive oil and some vinegar. Start the blender! In a couple of minutes you have a thick, dark pink soup! Then pour into a deep dish, and put 2-3 croutons inside (optional).

Chicken soup:

Ingredients (for 8 people)

2kg chicken

1 cup orzo thick

2 onions, chopped

½ bunch parsley

½ bunch of celery

2 leeks

5 carrots cut into medium slices

3 potatoes cut into small cubes

1 red pepper, chopped

1 yellow pepper chopped

Olive oil, salt, pepper, juice of 1 lemon

Boil the chicken in plenty of water, skim and throw salt. Towards the end of cooking I throw the lemon juice.

I take the chicken and cut the meat into nuggets.

Cook in broth of chicken the orzo.

In another pan pour a little olive oil and fry the carrots and potatoes and season to taste.

Add onion, leek, peppers, parsley and celery one by one.

Then add the broth of chicken with orzo in vegetables and the chicken nuggets.

Let the soup on fire for 5 minutes and serve.

Beetroot soup:

(For 2-3 servings)

Ingredients:

4 beetroots, 2 potatoes

2 carrots

1/2 onion

4 tbls olive oil

1/4 tsp red sweet pepper

½ tsp dried mint

1 hot pepper (optional)

50 ml dry red wine

1 liter vegetable broth

Salt, black pepper

Chop beetroots, potatoes and carrots into cubes. (The smaller the cut, the quicker will be). Finely chop the onion and put 2 tablespoons olive oil on medium heat to soften. After 3 minutes add the potatoes, carrots, beetroots, the hot and sweet pepper. Add the wine and wait until it evaporates. Then you start flipping the pot broth. Add the mint, salt them according to your taste, and simmer until vegetables are tender. The time depends on the size of the pieces. If you like, mash some of the potatoes in order to give the soup thick texture. Serve in deep dishes and rubbing black pepper. Optionally add 2 tablespoons yogurt for a tasty and excellent color contrast with the warm, spicy, deep red beetroot soup.

Noodle soup:

Ingredients

200 g. rice noodles

2 green onions, cut into thin slices

1 tsp. tablespoons chopped mint

1 tsp. tablespoons chopped cilantro

Juice of 1 lime (lime)

salt and pepper

For broth

1 liter of water

1 vegetable stock cube

1 komataki fresh ginger

1 onion, quartered

2 tsp. sweet soy sauce

Pour the ingredients of the broth in a saucepan and boil for 10 minutes. Then strain the ingredients and keep the broth. Stir in the noodles in the broth and remaining ingredients and simmer for 5 minutes. Serve and enjoy! If you want  you can add chicken. Good appetite!

Potatosoup:

Ingredients:

600 g potatoes

1 carrot

1 leek

1 onion

500 ml vegetables broth

100ml cream milk

nutmeg

cinnamon

curry

salt

olive oil

Peel the vegetables and cut them into small pieces.

Cook the vegetables in olive oil for about 10 minutes until tender.

Add the nutmeg, cinnamon, curry, salt, pepper and broth.

Boil the mixture for 25-30 minutes

Then add the cream

Start the mixer and the soup is ready to serve!

Yoghurt soup:

Ingredients

1 kg yoghurt

1 packet pasta

2 tsp grated mint

½ glass olive oil

½ glass wine

Salt

Pepper

Boil the pasta in salted water for about 7 minutes

Then mix the yogurt in a bowl with ½ glass of water, to dilute the yogurt.

Pour into the casserole with pasta yogurt and add the pepper and mint and bring the mixture to boil well and serve our soup warm.

Tasty soup:

Ingredients:

3 potatoes cut into quarters

3 carrots, sliced

1 large chopped onion

1 stalk of celery into pieces

Olive oil

Salt

Pepper

½ squeezed lemon

Optional (vegetable broth or chicken)

Put olive oil in a saucepan barely cover the bottom

Add the potatoes, onion, carrots and celery.

Pour water to cover them.

Add remaining ingredients and simmer until all vegetables are tender.

Spicy Lentiles Soup:

Ingredients:

½ kg lentils

8 cups water

1 celery chopped

1 onion, finely chopped

1 carrot, sliced

2-3 cloves of garlic cut into cubes

2 cups tomatoes diced

2 tsp cayenne

1 tsp cumin

Salt

red hot peppers (optional)

Cook for about 45 minutes or until lentils are tender. Stir occasionally and you may need to add a little water.

After boil, reduce the temperature and cover the casserole. Put all ingredients in saucepan.

Cook for about 45 minutes or until lentils are tender. Stir now and then and you may need to add a little water.