We Stand United French Onion Soup

Richard E. Collins, MD
THE COOKING CARDIOLOGIST®

Is French Onion soup really French? Food historians report that King Louis XV was the first to create onion soup. The King’s chef, rather than wasting a great bottle of champagne because it was flat, added onions to it and thus French onion soup was born.  Today, however, French onion soup is usually made with a beef stock, onions and selected spices. The flavor of French onion soup is spectacular and the recipes can be quite varied except for several basics – good quality sautéed onions in broth with French bread and melted cheese. This recipe duplicates the flavor without a beef stock. It is rich in allium: garlic and mushrooms, known for foods fighting cancer.French Onion Soup

Ingredients:

2 cups assorted mushrooms, chopped

Small bouquet garni (parsley stems, 1 bay leaf, 1 sprig fresh thyme,

6 peppercorns wrapped in cheesecloth and tied securely)

4 cups spring water

¼ cup Coconut Secret, Coconut Aminos (soy free), low sodium

3 large onions, thinly sliced on a mandoline

2 cloves of garlic, finely chopped

3 T frozen apple juice concentrate

1 T Tea oil or canola oil

4 small slices toasted French bread, crusts removed to fit ramekin

4 slices (1 oz each) low- fat Swiss cheese or vegetarian cheese options from Whole Foods

In a medium 4-quart saucepan, add mushrooms, garni, Coconut Aminos and water. Bring to a boil. Simmer for 30 minutes. Strain. In a medium stock pot, add the tea oil, onions and frozen apple juice. Sauté onions until brown. Add mushroom broth. Heat and place in 4 individual ramekins. Add bread and layer of cheese. Place under broiler for 5 minutes to melt cheese. Serve immediately.

Serves 4. Serving size: 1-cup with 1 slice bread and cheese

Nutrition Facts:

Calories: 280, Total Fat: 6 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 620 mg, Carbohydrate: 40 g, Fiber: 3 g, Protein: 15 g

Diabetic Exchanges: 1 Starch, 1 low-fat Milk, 1 Vegetable