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Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
Judy Mayer

Creamy Celery Soup for a Cool Spring Day

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on June 4, 2012


It’s a lovely cool, spring day and a perfect day for this light, creamy soup. Creamy doesn’t have to imply rich and fat laden! This soup is thickened and given a velvety consistency by the addition of a potato.


This creamy celery soup is a very healthy recipe - low calorie, low in saturated fat, high in fiber, vitamin A, vitamin K, folic acid and potassium. Celery is high in sodium (one medium stalk of celery can contain between 32 to 40mg of sodium – seems crazy doesn’t it?) but it also contains compounds (pthalides) that can lower blood pressure. This crunchy green also contains a good amount of potassium, combined with the sodium, important in regulating fluid balance. Celery has long been associated with dieting due to its natural diuretic effects and its low calorie count.


Conventionally grown celery has been found to be high in pesticides and is on the Dirty Dozen list. Always purchase organically grown celery. See www.foodnews.org for a list of the dirty Dozen and the Clean Fifteen.


I’d serve this with a hearty veggie burger!

Creamy of Celery Soup

Serves 4

2 tablespoons Earth Balance natural shortening

1 1/2 pounds celery (12 to 15 large stalks), sliced 1/2 –inch thick

1 medium onion, chopped

1 medium baking potato, cubed

6 cups low-sodium vegetable broth

1 tablespoons fresh lemon juice

½ teaspoon salt

Freshly ground black pepper


1. Heat Earth Balance in a soup pot over medium heat. Add celery, onion and potato. Cook, stirring occasionally, until vegetables begin to soften, about 8 to 10 minutes.

2. Add vegetable broth and bring to a boil. Reduce heat to medium and simmer until vegetables are very tender, about 25 minutes.

3. Working in batches, purée soup until smooth with an immersion blender or food processor, being careful to avoid splattering. Stir in lemon juice and season with salt and pepper to taste.

Per serving: 144 calories, 8g fat, 3g sat fat, 17g carbohydrates, 3g protein, 418mg sodium, 4g fiber, 79mg calcium



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