Serves 4

Ingredients

500 ml ( 1 pint ) vegetable stock from a cube
1 cucumber, peeled and chopped
1 onion, chopped
2 garlic cloves, crushed or finely chopped
15 ml ( 1 tablespoon ) sunflower oil
15 g ( 1 oz ) plain flour
100 ml ( 4 fl.oz ) semi – skimmed milk
Salt and pepper

Boil the stock and add the cucumber, onion, and garlic. Cook until the onion softens, then briefly blend the mixture in an electric blender.
Heat the oil in a large, deep pan, add the blended cucumber mixture and cook for 4 – 5 minutes, stirring continually. Blend the flour with a little of the milk to make a smooth paste, then stir in the remaining milk .Add the mixture to the pan and simmer for 2 minutes, stirring constantly, until the soup has thickened. Add salt and pepper to taste.
Serve with croutons

Note: meat or vegetable stock cubes are convenient, but fresh stock, if available, can be substituted in this or any other recipe. Just make sure that any fat is skimmed off the top before you use it.

The Garlic Effect – Dr Reg Saynor

Serves 4

Ingredients

450 g ( 1 lb ) tomatoes, skinned , seeded and shopped
100 g ( 4 oz ) cucumber, peeled and chopped
1 garlic clove, chopped or crushed
Small pinch cayenne
Pinch salt
10 ml ( 2 teaspoons ) Worcestershire sauce
1 medium green pepper, cored, seeded and chopped
140 ml ( 5 oz ) low – fat yoghurt

Place all the ingredients, except half the green pepper and the yoghurt, into and electric blender and work until smooth.
Chill well. Stir in the remaining green pepper and yoghurt and garnish with chopped parsley.

The Garlic Effect – Dr Reg Saynor

Serves 4

Ingredients

900 ml (1 1/2 pints ) water
5 ml ( 1 teaspoon ) brewer’s yeast extract
275 g ( 10 oz ) lentils
1 large carrot, chopped
1 garlic clove, chopped or crushed
1 onion, chopped
15 ml ( 1 tablespoon ) tomato puree
300 ml ( 1 1/2 pints ) semi – skimmed milk
Salt and pepper

Heat a little of the water in a small saucepan, add the yeast extract and stir until dissolved . Place the remaining water in a large pan, add the dissolved yeast extract and the lentils. Cover the pan, bring to the boil and leave for a few seconds. Then remove the pan from the heat and leave it to stand overnight.
Next day, bring the pan of lentils to the boil and add carrot, garlic, onion and tomato puree. Simmer, covered, for one hour. Blend the flour with a little of the milk to make a smooth paste, then stir into the remaining milk. Add this mixture to the pan, strring all the time, add salt and pepper to taste, and simmer for 2 minutes until the soup has thickened.
Serve with toast

The Garlic Effect – Dr Reg Saynor

Serves 4 – 6

Ingredients

225g ( 8 oz ) haricot beans, soaked overnight in cold water
45 ml ( 3 tablespoons ) olive oil or sunflower oil
1 garlic clove, crushed
1 onion, chopped
2 sticks celery, sliced
3 carrots, sliced
450 g ( 1 lb) green cabbage, finely shredded
1 sprig each rosemary and thyme, tied together
15 ml ( 1 tablespoon) tomato puree
Salt and black pepper
30 ml ( 2 tablespoons) chopped parsley
Croutons

Drain the beans, then place them in a large pan with 1.7 liters ( 3 pints) water. Bring to the boil and simmer, covered, for 2 hours or until tender.

Using a large, deep pan, heat the garlic, onion, celery and carrots gently in the oil. Stir frequently, until the vegetables are soft and have slightly browned. Add the cabbage and herbs, stir, and continue cooking for 4 minutes.

Drain the beans and add the liquid to the vegetables, together with the tomato puree and salt and pepper to taste. Bring the pan to the boil and simmer for 30 minutes . Then add the beans, together with more water if necessary, and simmer until the vegetables are tender. Remove the rosemary and thyme, and check the seasoning. Stir in the parsley, scatter the croutons on top and serve immediately.

the garlic effect - Dr Reg Saynor

 Lentil Soup

900 ml (1 1/2 pints) water

5ml (1 teaspoon ) brewer’s yeast extract

275 g (10oz) lentils

1 garlic clove, chopped or crushed

1 onion, chopped

15ml ( 1 tablespoon ) tomato puree

300 ml (1 1/2 pints ) semi - skimmed milk

salt and pepper

Heat a little of the water in a small saucepan, add the yeast extract and stir until dissolved. Place the remaining water in a large pan, add the dissolved yeast extract and the lentils . Cover the pan, bring to the boil and leave for a few seconds. Then remove the pan from the heat and leave it to stand overnight.

Next day, bring the pan of lentils to the boil and add carrot, garlic, onion and tomato puree. Simmer, covered, for one hour. Blend the flour with a little of the milk to make a smooth paste, then stir into the remaining milk. Add this mixture to the pan, stirring all the time, add salt and pepper to taste, and simmer for 2 minutes until the soup has thickened.

Serve with toast

Serves 4

DR. Reg Saynor