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We Stand United French Onion Soup

Richard E. Collins, MD
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
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

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