Food and Weight: An Ongoing Journey

Green and White Soup and Sandra M.’s Salmon Chowder

Posted on: November 9, 2013

I haven’t done recipes in a while, so here are two I did recently that came out really, really well.

Green and White Soup

The basis for this recipe was a discussion of fennel and zucchini soup I half overheard on television (it may have been on an episode of Rachael Ray’s morning show).


  • 2-3 tbsp olive oil
  • 2 small or 1 medium onion, quartered
  • 2 or 3 tsp of chopped garlic
  • 1 large box or can low-fat, low-sodium chicken broth (College Inn seems to make a couple of gluten-free broths, although not chicken)
  • 2 zucchinis, peeled and sliced
  • 1 head of fennel, chopped
  • 3 potatoes, peeled and sliced into chunks
  • 1 small package of mushrooms, cut into quarters or halves
  • 1 can corn kernels
  • 1 can chick peas
  • coriander to taste
  • cumin to taste
  • turmeric to taste
  • 1 bag fresh spinach


  1. Put olive oil in stockpot; add onions and chopped garlic, let sautée for a few minutes.
  2. Add broth, zucchinis, fennel, potatoes, mushrooms, corn, chick peas, and spices.
  3. Bring to a boil, then reduce heat, add spinach, cover, leaving the lid a bit askew to vent steam, and simmer over medium heat for an hour or so.

Serving Note: I sprinkle a bit of parmesan over this then stir it in when serving.

Note: I had some leftover cauliflower, so I threw that into the mix this time.  You can use pretty much any veggie that is white or green in this soup.


Sandra M.’s Salmon Chowder

I had mentioned having some lox ends in the one of the women I’m on a writing team with, and she started telling me about a chowder she made out of salmon tails and fins (which she referred to as “fleegles,” a term I had not previously heard).


  • Lox Ends, cut into bite-sized pieces
  • Onions, cut into thickish slices
  • Milk
  • 1 can Corn Kernels
  • 3 Potatoes, cut into cubes
  • Butter
  • Salt
  • Pepper
  • Auntie Arwen’s Fisherman’s Treat – Really Good Fish Rub


  1. Cook the whole fins in milk with onions until tender, pull out and strain the milk. (Straining the milk is only necessary if you use tails and fins — the scales come off while cooking).
  2. Shred the salmon.
  3. Add in the shredded fish, cooked onions and maybe potatoes or corn.
  4. Simmer. Do NOT let boil or the broth will break.


Tomorrow, if I feel up to it, I’m thinking of doing a brisket and root veggies braised in red wine.


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