Theoretically, a soup can be any combination of vegetables, meat or fish cooked in a liquid. Soups are often garnished with croutons, parsley, dill, grated or cubed cheese or sour cream. They can be served as a first course or as a meal, in which case they’re often accompanied by a sandwich or salad.
Tarator is a cold soup (or a liquid salad), popular in the summertime in Bulgaria, Greece, Macedonia. It is made of yoghurt, cucumbers, garlic, walnuts, dill, olive oil and water. It is best served chilled or even with ice.

To prepare “Tarator” you need:

1English cucumber
750g yoghurt
4-5 walnuts (grounded)
1-2 cloves garlic (crushed)
Dill (fennel), mint (optional)
Parsley – finely chopped
Olive oil 1-2 tbsp
Salt, black pepper
Cold water

Preparation:
1. Peel the cucumber and grate or finely chop on a small, tiny dices.
2. Mash the garlic with salt and add to the cucumber.
3. Add ground walnuts, finely chopped fresh dill and black pepper.
4. In a large bowl whip well the yoghurt. Stir and dilute with cold water- the thickness is down to taste.
5. Finally, add the vegetable oil.
6. Stir the mixture again and cool it.

• Tip:
  • To prepare the salad version of tarator, follow the same instructions but DO NOT add water. For thick consistency, the yoghurt can be strained in a cheese cloth or paper filter to remove the whey (strained yoghurt).
  • As a quick alternative use sour cream instead yoghurt.

It’s a perfect light meal for the hot summer days.

Per serving:  only 170 calories

Enjoy!

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• April 22, 2009 -- “Shopska” Salad

This dish has been known for centuries in the Bulgarian national cuisine and is very popular among tourists visiting the country.
In every restaurant in Bulgaria the first thing you will notice on the salad menu is Shopska salad which is Bulgaria’s most famous salad. It is named after the Shoppi, or natives of Sofia (the capital of Bulgaria).

Here is the original recipe:

Ingredients:
(4-6 portions)

4 medium size tomatoes
1English cucumber
2 roasted peppers or raw, sweet-bell pepper (red or green-optional)
2 spoonfuls finely chopped parsley
2 spoonfuls chopped onion, preferably 4-5 sticks of spring onion
White cheese or feta cheese
Salt, black pepper
Vinegar - 1tbsp or lemon juice-freshly squeezed
Olive oil – 3-5 tbsp.
10-12 olives and 2-3 hard boiled eggs

How to make it:

1. Wash well all the vegetables.
2. Cut the tomatoes, cucumbers and peppers in small slices or cubes.
3. Season and mix well with the parsley, onion, salt, vinegar and oil.
4.  Stir all vegetables together.
5. For serving, shape the salad into small pyramids on separate plates over each serving and sprinkle the grated cheese on top.
6. The salad can be decorated with a slice of tomato, sprig of parsley, olives, sliced eggs and etc.
Traditionally, they serve with a small glass of Bulgarian ‘Rakia’ – it’s a strong grappa or plum brandy.

Note:
The cheese used in Bulgaria for this recipe is a white brine cheese, similar to feta cheese, usually made from a combination of sheep and cow’s milk.

This salad is very healthy, low calories, rich on calcium and vitamin D, easy to prepare and children love it.

Enjoy!

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• April 22, 2009 -- TARATOR
• March 11, 2008 -- Italian salad with basil
• March 11, 2008 -- Tabouleh

 Ingredients:

1/2 cup regular long-grain rice

2 cans chicken broth

2 medium carrots, sliced

2 medium celery stalks, sliced

5 ounces washed spinach (for optional)

8 small lean meatballs

2 tbsp. shredded or grated Parmesan cheese

Preparation:

1. In 1-quart saucepan, heat 1 cup water to boiling over high heat.

2. Add rice and reduce heat to low and boil gently.

3. Cover and simmer 15 to 20 minutes until water is absorbed and rice is tender.

4. In 4-quart saucepan, heat chicken broth and 2 cups water to boiling over high heat.

5. Add carrots and celery, heat to boiling. Reduce heat to low, cover and simmer 5 to 10 minutes, until vegetables are tender.

6. Stir in rice and sliced meatballs (spinach) and heat through.

7. On the top - Parmesan cheese.

Per serving- about 280 calories

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• March 12, 2008 -- Miso Soup with Mushrooms
• March 11, 2008 -- Creamy Potato Soup

Ingredients:
2 tbsp. extra virgin olive oil

1 medium onion, chopped

2 cloves garlic, minced

2 cans (14 ½ ounces each) Italian-style stewed tomatoes

2 cups chicken broth

1 can (15 ounce) cannellini or borlotti or (regular red) beans

fresh Italian parsley, chopped

1 tsp. dried basil leaves

pinch of black pepper

4 ounces small, uncooked pasta

Preparation:

1. Heat oil in a large pot over medium heat until hot.

2. Add onion and garlic to oil.

3. Sauté for few minutes.

4. Stir in tomatoes with liquid, chicken broth, beans and herbs.

5. Bring to a boil over high heat, stirring occasionally.

6. Reduce heat to low and simmer, covered for 10-15 minutes.

7. Add pasta. Continue to simmer, covered for about 20 minutes or until pasta is tender.

Per Serving: 217 Calories

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Ingredients:

3/4 cup natural yoghurt

2 tbsp. low - fat mayonnaise

2 tbsp. non - fat sour cream

1tbsp. fresh basil leaves

2 stalks spring onion, chopped

2 tsp. lemon juice, squeezed

1 tsp. Dijon mustard

1 tsp. fresh thyme leaves

1 big garlic clove

Pinch of brown sugar

Salt

Black pepper

Preparation:

1. Bring all ingredients in a food processor and blend until smooth.
2. Add salt and pepper for taste.
3. Pour into saucer and serve with green salad, seafood and chicken.

(1tbsp. is approximately 10 calories)

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• April 16, 2008 -- Mentha (Mint Family)

Ingredients:

3/4 cup uncooked elbow macaroni (about 3 1/2 ounces)

3 medium tomatoes - cut into thin slices

3 green onions, thinly sliced

1 cup thin slices halved English cucumber

1 cup fresh corn kernels or can (don’t forget to drain the water)

1 /2 cup fresh basil leaves

1/3 cup yogurt

3-5 tsp. low-fat mayonnaise

1 1/2 tsp. fresh lime juice

1 garlic clove, peeled

Preparation:

1. In medium saucepan add punch of salt and 1 tbsp. olive oil.
2. Add macaroni to boiling water close to tender but still firm.
3. Drain. Rinse under cold water. Drain well.
4. Place macaroni in large bowl.
5. Add tomatoes, green onions, cucumber and corn.
6. Combine basil, yogurt, mayonnaise, lime juice and garlic in processor until basil is finely chopped.
7. Mix basil dressing with macaroni mixture.
8. Decorate with whole basil leaves .

Suggestion:

Can be prepared 2 hours ahead. Cool in refrigerator.

Per serving- 170 calories

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• April 22, 2009 -- “Shopska” Salad
• March 14, 2008 -- Basil
• March 11, 2008 -- Tabouleh

Ingredients:

5-6 medium potatoes, peeled & cubed

1 stalk celery, sliced (1 cup)

1 cup skim milk

Pinch of salt

1/4 tsp. black pepper

2 green onions with tops (sliced finely)

1 bunch of fresh parsley

Water

Preparation:

1. Bring 1 1/2 cups water to boiling, add potatoes & celery, cover and bring to boil again.

2. Reduce heat and simmer about 15-20 minutes. Fork a piece of potato to see are they soft enough.

3. Drain liquid into blender and add 3 cups of cooked vegetables, add 1/4 cup of water. Cover and blend until smooth (no more than 1 minute)

4. Place pureed vegetables back into sauce pan with remaining potatoes & celery. Stir in

remaining ingredients, heat, stirring occasionally, until hot.

5. Garnish with croutons.

Enjoy!

Per 1 serving: 130 calories

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• March 12, 2008 -- MEATBALL SOUP
• March 12, 2008 -- Miso Soup with Mushrooms

INGREDIENTS

• 1/2 cup teriyaki sauce
• 1 cup oyster sauce
• 1/4 cup soy sauce
• 1/4 cup ketchup
• 2 tablespoons garlic powder
• 1/4 cup gin
• 2 dashes liquid smoke flavoring
• 1/2 cup white sugar
• 1 1/2 pounds chicken wings, separated at joints, tips discarded
  • 1/4 cup honey

    DIRECTIONS

• In a large bowl, mix the teriyaki sauce, oyster sauce, soy sauce, ketchup, garlic powder, gin, liquid smoke, and sugar. Place the chicken wings in the bowl, cover, and marinate in the refrigerator 8 hours or overnight.
• Preheat the grill for low heat.
• Lightly oil the grill grate. Arrange chicken on the grill, and discard the marinade. Grill the chicken wings on one side for 20 minutes, then turn and brush with honey. Continue grilling 25 minutes, or until juices run clear.

Note

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cook time, etc., the actual amount of the marinade consumed will vary.

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• March 12, 2008 -- Chicken with Vegetables and Noodles
• March 12, 2008 -- Japanese Diet “Miracle”