Dort’s Vegetable Beef Soup

vegetable beef soup
Slow cooker, can you hurry it up??? We’re hungry!

One of the great things about my mom is that she has always gone out of her way to give her kids everything we needed and much of what we wanted (within reason). (I guess that’s a mom’s job, right?)

One of those ways is with food. Of course she baked whatever birthday dinner and cake we asked for. When I was younger, she always made spaghetti for my birthday, with her own special twist — she added a package of chili seasoning and made it spicy and Mexicany. For many years, I thought that was how spaghetti was supposed to taste!

And she always makes me a chocolate cake — from scratch, not from a boxed mix.

Love you, Mom!

Mom practicing her supermodel pose. (Coalinga, Calif., June 2006)

She’s older now and doesn’t cook as much since Dad died, and I don’t eat so much pasta, so we haven’t done the birthday spaghetti in a while. Also, my day falls on or near Thanksgiving, so my birthday dinner is likely to include turkey leftovers and apple or pecan pie. (I can totally deal with a pecan pie as a chocolate cake replacement!)

Let me just give you the bottom line: Everything my mom cooks is delicious.

Probably because the main ingredient is love. (Sorry, I’m not trying to be corny; it’s just true. She’s my mom!)

And because she doesn’t cook as often as she used to, when she does it’s something special.

Recently I got a hankerin’ for her vegetable soup, and her version is always better than mine. So, what did she do? She made a big ol’ pot of it for me. (Yes, for Bruce, too. I shared.)

Until a couple of years ago, I hadn’t realized that the reason I like her version so much is that she uses tomato juice as the liquid base, whereas I’ve always used broth (chicken, beef or veggie). Also, when I shop for the ingredients, I buy generic tomato juice with as little added sugar as I can find. Not mom. She insists on Campbell’s (no, I’m not paid to say that).

“I’m telling you, it’s the best tomato juice,” Mom says. 🙂

She may insist on a particular brand of tomato juice, but the vegetables are adaptable to your preferences and what’s in season. The last time she made it, Mom used all fresh veggies (from our local farmers market) except for the frozen corn. She often uses the frozen mix that has broccoli, cauliflower and carrots, but not this time. She also forgot to buy potatoes, so the most recent pot didn’t include them. We decided we like it just fine without those, though. In fact, I think this was the best pot of veggie soup she’s ever made.

Play with the ingredients until you and your family like it, or, if you crave variety, make it a different way every time! If you’re vegetarian, I suppose you could use beans or tofu instead of the beef, but we’ve never made it that way. (Sorry, we’re carnivores.)

Some notes:

  • This isn’t seasoned a lot (just salt, garlic powder and a bit of black pepper), so if you’re expecting something exotic (like Mexican spaghetti), you won’t get it here. This is plain ol’ comfort food, and it’s delicious just the way it is. Bonus: It’s nutritious!
  • Amounts are approximate. This isn’t so much a recipe as it is an ingredient list.
  • My mom’s name is Dorothy, and her nickname is Dort. Hence the recipe’s name.
  • I’m trying a new recipe plugin that gives you a printer-friendly option. Please let me know how you like it or if you’d like to see more info; I’m not using all its features here.

All right, your mouth must be watering by now, so let’s get this recipe rolling.

Dort’s Vegetable Beef Soup

This recipe will feed a bunch of hungry people. If you live alone or have a small family and don't like a lot of leftovers, it's perfect for freezing for another day when you don't feel like cooking.

Ingredients

  • • 2 pounds ground round
  • • 1 large onion, chopped
  • • 1½ quarts tomato juice
  • • 3-4 medium yellow squash, sliced
  • • ½ pound okra, sliced
  • • 16-ounce bag frozen whole-kernel corn
  • • 1 small head cabbage, coarsely chopped
  • • Garlic powder, to taste
  • • Salt, to taste
  • • ½ teaspoon black pepper
  • OPTIONAL INGREDIENTS:
  • • Red potatoes, cubed
  • • Frozen vegetable medley (broccoli, cauliflower, carrots)
  • • Green beans

Instructions

  1. Crumble ground round in skillet. Add onion, and cook until meat is browned. Drain, then add garlic powder, salt and pepper.
  2. Transfer to large soup pot, and add tomato juice and vegetables.
  3. Cover and cook on low heat 3-4 hours, stirring occasionally.
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Suzy’s Coffee Protein Smoothie

CoffeeQuoteLettermanWhen we lived in North Little Rock, I used to indulge occasionally in a delicious coffee drink from a tiny little smoothie hut less than a mile from my house.

The first time I drove up to the window, I looked at the overwhelmingly large menu and asked for a recommendation. The clerk said his favorite was Java the Nut.

Clever name, so I asked him to elaborate.

Coffee, frozen yogurt, banana, peanut butter and (wait for it) nonfat milk.

Well, there you go. Can’t be all bad if it contains nonfat milk, right?

Let’s talk about fat for a moment. I’ve been doing research for about 18 months on fat (the good kinds) and sugar (pretty bad).

The right kind of fat is actually good for us — our bodies need it. Sugar, in every instance I can think of, is bad. Sugar = inflammation, blood-sugar spikes, cravings, carb addiction, conversion to body fat, weight gain … not good.

I could give you a list of books and other resources, but I’ll save that for later, except for this post from one of my faves, Dietitian Cassie. (And, yes, I put butter in my coffee.)

Today’s post is not about winning you over to fat or getting you to eliminate sugar from your diet … except that if I could get you to start thinking about all the processed foods with added sugar — and just maybe get you to make a few small changes (natural peanut butter, for instance) — I would consider that a small victory for today.

For right now, I’m going to give you a recipe that I’ve modified from one at The Lean Green Bean, which offers a version with regular milk or even a nondairy beverage.

Their version contains three ingredients: coffee, milk and protein powder.
Here’s my variation, which I made up after my run this morning. (Did you know that eating protein within 30 minutes of exercise is good for your muscles?)

I’m giving it to you straight — the way I prepared mine this morning — but you can vary it to your tastes and comfort level with fat. 🙂

Suzy’s Coffee Protein Smoothie
(With a nod to Tropical Smoothie’s Java the Nut)

The Lean Green Bean version, referred to as a “shake,” calls for coffee ice cubes, but I keep my brewed coffee in the fridge (I hate to waste), so I simply used my ice-cold coffee rather than going to the trouble to make (and wait for) ice cubes.

  • 5-10 ounces brewed coffee, cold (or 5-10 coffee ice cubes)
  • 8 ounces heavy whipping cream or full-fat milk
  • 1 scoop of high-quality whey protein powder*
  • 1 ripe banana
  • 1 tablespoon natural, organic peanut butter (no sugar added)

I used my Magic Bullet and whizzed the liquids and the protein powder first, then I tasted it before adding the banana and the peanut butter. (I kept having to add more coffee so it would actually taste like a coffee drink.)

Once the protein powder was well incorporated, I sliced the banana into the container, added the peanut butter and processed until smooth, probably about 30 seconds.

*I used Dr. Mercola’s Pure Power Protein in vanilla — also comes in chocolate, banana and strawberry.

So … make it and tell me what you think!

Do you have a favorite smoothie recipe? Please share in the comments.

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