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Recipes! - Soups and Salads

Try any of these home-tested soup and salad recipes in your home. Also try out our recipes for appetizers, entrees, side dishes and desserts.

Looking for a recipe from a past edition? Try our recipe archive or do a search using the search box on the left.


Soups and Salads

Chicken Noodle Soup

Chicken Soup There's no better winter comfort food than hot chicken soup—the warmth, the aroma, the memories it conjures up of home and hearth. The problem is, few of us have the hours needed to stay home and tend the stove, making it from scratch. Not to worry: The Wellness Kitchen (Rebus, 2003) offers a savvy shortcut to homemade. This soul-soothing chicken noodle soup starts with store bought broth. You can use a high-quality canned version, or try a refrigerated homemade broth available in some delis.

The Wellness Kitchen, a cookbook specially created by the editors of the UC Berkeley Wellness Letter, offers options for making healthy eating not just a lifelong habit but a delicious one! This nutritious, low-fat soup is ready to serve in just minutes.

6 cups chicken broth, homemade or canned
¼ teaspoon salt ¼ teaspoon pepper
2 cups diced cooked chicken breast
2 carrots, thinly sliced
1 cup broken vermicelli or angel hair pasta
1/3 cup minced fresh dill

In a medium saucepan, bring the broth to a boil over medium heat. Add the carrots, salt and pepper. Cover and cook until the carrots are tender, about 5 minutes.

Add the noodles to the boiling broth and cook, covered, until the noodles are tender.

Add the chicken and dill to the boiling soup and cook just until the chicken is heated through, about 1 minute. Makes 4 servings.

Per serving: 211 calories, 2.8 grams total fat (0.8 gram saturated), 60 mg cholesterol, 2 grams dietary fiber, 15 grams carbohydrate, 28 grams protein, 886 mg sodium. Good source of beta carotene, niacin, selenium, vitamin B6.

For more information visit


Hamburger Soup

1 pound ground beef
4 cups beef broth
1 can 8 oz. tomato sauce
¼ cup barley
1 small onion, chopped
1 can 16 oz. tomatoes
1 cup diced celery
1 (10 oz.) package frozen, mixed vegetables

Brown beef and onion in a large sauce pan. Add broth, tomatoes, tomato sauce, celery, barley. Simmer for one hour, stirring occasionally. Add frozen vegetables. Simmer for one hour more or longer.

Sent in by Mary Ellen Graf.


Roasted Garlic, Red Pepper and Potato Soup

From Weight Watchers’ newest cookbook, Turn Around. Although the soup won't freeze well -- because potato purees tend to break down in a freezer -- it will keep in the refrigerator for up to 4 days.
1 garlic bulb
2 Yukon Gold potatoes, peeled and diced (about 2 cups)
1 celery stalk, chopped
1/4 teaspoon salt
1 (7 ounce) jar roasted red peppers, drained
2 cups reduced-sodium chicken broth
1 large onion, chopped
1 large carrot, chopped
1/8 teaspoon freshly ground pepper
2 teaspoons chopped fresh thyme

Preheat the oven to 425 degrees. Cut the top third off the garlic bulb and discard. Wrap the garlic in foil and bake until soft, about 45 minutes. Let cool.

Meanwhile, combine the broth, potatoes, onion, celery, carrot, salt, and pepper in a Dutch oven; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are tender, about 20 minutes. Remove from the heat and let cool slightly.

Puree the roasted peppers in a blender. Transfer to a small bowl and set aside.

Squeeze the garlic pulp into a clean blender or food processor. Add the broth-and-vegetable mixture in batches to the blender, and puree. Stir in the thyme. Serve with the roasted-pepper puree. Makes 4 servings.

Per Serving: (1 cup soup: 2 tablespoons roasted-pepper puree): 120 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 549 mg Sod, 27 g Carb, 3 g Fib, 4 g Prot, 46 mg Calc. POINTS value: 2.


Spinach with Roasted Garlic Soup

2 tsp. extra-virgin olive oil, divided
1/4 cup fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper
3-5 garlic cloves (or according to taste), peeled and finely chopped
1 large bunch fresh spinach or baby spinach leaves, well washed and free of excess water

In non-stick skillet, heat 1 teaspoon oil over medium heat until hot. Add garlic and gently saute until golden and soft. Remove garlic with slotted spoon and place in blender or food processor. Add a small amount of the broth and purée garlic; gradually add remaining broth.

Add remaining oil to pan and heat over high heat until hot. Add spinach and toss with fork until spinach has wilted. Add garlic/broth mixture and continue cooking, stirring constantly, until spinach is tender, 1 to 2 minutes. Serve immediately. Makes 4 servings.

American Institute for Cancer Research (AICR) By Dana Jacobi

Per serving: 42 calories, 3 g. total fat (less than 1 g. saturated fat), 4 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 1 05 mg. sodium.


Beet Salad

3 Tbsp. extra virgin olive oil
2 tsp. minced garlic
8 beets (about 3 inches round), plus their greens
6 Tbsp. reduced-fat feta cheese, crumbled into small pieces
1 Tbsp. red wine vinegar
Salt and freshly-ground black pepper, to taste
2 Tbsp. drained capers, chopped

Preheat oven to 400 degrees. In small bowl, whisk together oil, vinegar and garlic. Season to taste with salt and pepper.

Leave about 1 inch of top on each beet. Wash beets well, but do not peel, and wrap individually in foil. Place in a single layer in a roasting pan or baking sheet with sides. Roast until tender when pierced with a knife, about 45 minutes to 1-1/2 hours.

Remove foil, peel beets while warm and slice thinly. Put beets in a bowl and mix with capers and dressing to coat. Season to taste with salt and pepper.

Cut stems off beet greens if still attached and discard. Wash greens and put them, still wet, into a large pot. Cook, stirring, over high heat until just wilted but still bright green, about 4 minutes. Drain greens and squeeze out the extra water. Cool and coarsely chop, then transfer to a medium bowl. Toss with enough dressing to coat and season to taste with salt and pepper.

Put beets in the center of a platter and surround with greens. Sprinkle feta cheese on top just before serving. Drizzle with remaining dressing, if desired. Makes 6 servings.

Per serving: 1 25 calories, 8 g. total fat (2 g. saturated fat), 1 1 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 292 mg. sodium.


Pickled Pasta Salad

2 pounds pasta
green onions, white and some green, thinly sliced
2 cucumbers, peeled, seeded and chopped
1 cup cider vinegar
1/4 cup each: Worcestershire sauce, sugar
1/2 teaspoon hot pepper sauce or to taste
1 cup olive oil
2 jars, 4 ounces, chopped pimientos, drained
2 cloves garlic, minced
1/4 cup plus 2 tablespoons prepared yellow mustard
1 tablespoon each: salt, freshly ground pepper
1 1/2 cups chopped fresh parsley

Heat a stockpot of salted water to a boil over medium-high heat; add pasta. Cook just until tender. Drain; toss with olive oil.

Meanwhile combine the onions, pimientos, cucumbers, garlic, vinegar, mustard, Worcestershire sauce, sugar, salt, pepper and hot pepper sauce in a large bowl; add pasta, stirring lightly to combine. Stir in parsley. Cover and refrigerate for at least 3 hours. Serve cold or at room temperature.


Polish Vegetable Salad

1 bag baby carrots - cooked (remove any skin after boiling)
1 large parsnip - cooked with skin (remove skin after cooking)
1 can sweet green peas (drained)
1 apple
1-½ leeks, white part only

1 inch of celery root (white part)
5-6 dill pickles - do not use the juice after they are chopped
4-5 hard boiled eggs
2-3 potatoes-cooked with skin (peel after boiling)
1 teaspoon fresh parsley


Strawberry & Spinach Salad

This spring salad is teeming with Vitamin A and Vitamin C. The bright green of the spinach and contrasting red of the strawberries is beautiful and the flavors are excellent.
1 pint fresh strawberries
1/2 cup sugar
1/2 teaspoon Worcestershire sauce
1/2 cup olive oil
2 tablespoons sesame seeds
2 bunches fresh spinach
1 1/2 tablespoons minced green onion
1/2 teaspoon paprika
1/2 cup balsamic or cider vinegar

Wash strawberries under cool running water. Remove caps and set aside to drain. Wash spinach and remove large tough stems. Tear large leaves into small pieces. Drain. In a medium bowl combine remaining ingredients and whisk together. Slice strawberries into halves or quarters and place in a large bowl. Add dry spinach. Pour dressing over all and toss. Makes 8 servings.

U of I Extension’s Drusilla Banks.


Super Easy Slaw

1½ cups shredded cabbage ½ cup sliced almonds 1 package uncooked Ramen noodles (optional)
1½ cups shredded carrots ¼ cup Italian dressing (bottled or homemade)

In a large bowl, break the Ramen noodles into pieces. Ramen noodles are precooked. Do not add seasoning packet. Combine all remaining ingredients. Serve at room temperature or cover and chill. Makes 8 servings.

Nutrition Facts: Serving size; ½ cup, calories 80: total fat 5g: sodium 65mg: dietary fiber 2g: total carbohydrates 5

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