Ingredients

1 ¼ cups of water
3 cups carrots, peeled and sliced
2 cloves garlic, crushed
grated zest of 1 orange
juice of 1 lemon
1 ¼ cups orange juice
For thinning: 1 ¼ cups of water or milk

Directions

In a large saucepan, bring water to a boil. Add garlic, orange zest, orange juice and carrots and simmer for about 20 minutes or until the carrots are tender. Then add the lemon juice and turn off the heat. When the mixture has cooled off a bit, blend until mixture is creamy. Reheat, but don’t bring to a boil, and mix in another 1 ¼ of either water or milk.

Your kids will love the color of this fruity soup. Serve with nice crusty bread.

Ingredients

3 cups fat-free milk
1 can (10-3/4 oz.) condensed cream of potato soup
2 cups frozen Southern-style hash browns
1 cup shredded reduced fat sharp cheddar cheese
2 slices bacon, cooked, drained and crumbled
1/4 cup thinly sliced green onions

Directions

Pour milk into a Dutch oven pan. Add soup and mix together well. Add hash browns being sure to mix well to breakup hash browns and to make sure they are completely covered by the soup mixture. On high heat bring soup mixture to a boil. Once boiling reduce heat to low, cover and simmer 15 minutes or until heated through. Be sure to stir often to keep soup from sticking to bottom of pan. Remove soup from heat and sprinkle top with onions, bacon and cheese. Serve immediately.

Nutritional Information: (approx.)

Calories 190; total fat 6g; Saturated fat 3.5g; Cholesterol 20mg; Sodium 870mg; Carbohydrate 24g; Dietary fiber 2g; Sugars 6g; Protein 12g; Vitamin A 10%DV; Vitamin C 10%DV; Calcium 45%DV; Iron 4%DV

Ingredients

1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper

Directions

Place all ingredients except the salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.

Remove the bay leaves and add salt and pepper to taste. Serve the soup into warm bowls and serve with a whole wheat or seed roll.