Filled with a rich assortment of ingredients, soup is also one of the most nutritional and enjoyable ways to enjoy a healthy meal.

Best of all, it doesn't involve much washing-up at the end! The basis of most good soups is stock. Derived from a boiled mixture of meat, fish or fowl, vegetables and seasonings, stock is an invaluable source of flavouring for all that follows.

Following are recipes for a basic and fish stock, and a variety of soups to warm your winter dining experience. These and many more can be found in The Simmering Pot Cookbook by Alice Devine Loebel at the Bermuda Library.

Savour the flavour and keep out the cold with a hearty bowl of home-made soup BASIC STOCK This stock can be used in all recipes except fish.

2 to 3 lbs. various meat/bone scraps and meat leftovers 2 to 3 lbs. chicken necks and wings 4 beef marrow bones, cut into 4-inch pieces 1 veal knuckle, cracked 6 medium carrots, washed and cut into 2-inch pieces 2 large onions, peeled and studded with 4 cloves 4 medium leeks, washed and cut into 2-inch pieces, inc. fresh green tops 2 medium white turnips, washed and quartered 4 cloves garlic, peeled 2 bay leaves 6 tbsp. salt 16 peppercorns 6 stalks celery, inc. leaves, washed and cut into 2-inch pieces 8 sprigs parsley 1 cup of red or dry white wine Vegetable water Cold water CRACK any large roast bones with a cleaver. Put all ingredients into an 8- to 10-quart soup pot. Add cold water to cover by 2 inches. Place a loose-fitting lid on top and bring slowly to a boil. Immediately adjust heat so stock simmers lazily. Stir occasionally. Simmer 4 to 5 hours. Turn off heat and let cool.

When cool, strain stock into containers and refrigerate. When cold, remove and discard all congealed fat from the surface. Then refrigerate stock for immediate use, or freeze for future use. Yield: 5 to 6 quarts.

Variations: Add one 3- to 4 lb. chicken. Remove after 1 hour of cooking, or when tender.

Add 3 lbs. brisket of beef. Remove after 2 hours of cooking or when tender.

Add 1 lb. chicken giblets.

Add 2 lbs. short ribs of beef.

Add 2 to 3 lbs. shin of beef, cut into 4-to 5-inch pieces.

Add 2 cups canned or fresh tomatoes, with 2 tsp. sugar.

Add juice of 1 lemon instead of wine.

Add 1 head of lettuce, washed and coarsely sliced.

Add 1 lb. fresh or frozen mushrooms or mushroom stems.

For a stronger stock, remove lid during last hour of cooking and turn up heat so pot boils gently.

FISH STOCK Quick and simple to prepare. Frozen fish can be used, but stock will have more flavour if head, tail and backbone of a fresh fish are added to the pot.

1 1 lbs. fresh or frozen fish 1 medium onion, peeled and finely chopped 2 ribs of celery, cut into small pieces 1 medium carrot, scrubbed and finely diced 2 sprigs parsley 3 slices lemon 8 peppercorns 2 tsp. salt 3 cup dry white wine 3 cups cold water PUT all ingredients into a pot and bring slowly to a boil. Cover with a loose-fitting lid. Immediately adjust the heat to a simmer, and simmer for 30 minutes. Turn off the heat and cool. When cool, strain through a fine sieve into a container. Refrigerate stock if it is to be used within a day or two.

If not, freeze for future use. This makes approximately 3 1 cups of stock.

TO CLARIFY STOCK For a sparkling clear stock to prepare aspics and special sauces, the following method is used: 4 cups cold stock 2 egg whites 1 eggshell REMOVE every particle of fat from stock; also check to see that there is no grease in the pot. Pour the cold stock into the pot. Lightly beat egg whites with a fork or wire whisk, and crush the eggshell.

Place pot over medium heat, pour egg whites into the stock, add eggshell and beat with a whisk until liquid begins to boil. Stop beating but watch the pot carefully. Turn heat off immediately the stock comes up to a hard boil. Remove pot from stove and set aside. Do not disturb for at least 15 minutes.

Pour stock gently into a container though a fine strainer lined with 2 layers of cheesecloth or a linen cloth wrung out in cold water. The cold cloth traps any particles of fat which might have lingered in the stock.

FISH STEW This is a thick stew that originated in Peru, where it is known as Chupe de Pescado. Because it freezes, try doubling the recipe. It is a good, hearty dish to have on the freezer shelf.

2 lbs. fresh or frozen haddock 6 cups fish stock 1 tbsp. vegetable oil 1 tbsp. olive oil 1 medium onion, peeled and finely chopped 1 medium tomato, peeled, seeded and diced 1 cup rice 2 medium potatoes, peeled, diced into small cubes 1 tsp. dried oregano 2 tsps. salt 1 tsp. pepper 1 cup fresh or frozen peas 2 ears fresh or frozen corn cut into thin slices OR 1 cup canned or frozen kernel corn 1 cup milk 1 egg 1 cup Parmesan cheese, grated POACH haddock in fish stock until it flakes easily when tested with a fork.

Strain stock into a bowl and reserve. Shred the haddock, discarding all bones, and set aside. In a large pot, heat the oils, add onion and cook until transparent. Add tomato and rice. Stir and cook until rice is coated with oil.

Heat and add reserved fish stock. Bring to a boil, add potatoes, oregano, salt and pepper. Stir. Cover with a loose-fitting lid and cook over a low heat until potatoes are barely tender. Add peas and corn. Cover and cook until tender. Add shredded haddock.

Hearty, healthy and wholesome -- that's soup! From Page 25 Lightly beat milk and egg together, and pour very slowly, in a thin stream while stirring continuously, into the stew. Add cheese, stir, and heat; do not boil. Serve from a heated tureen or in large heated individual soup plates.

Serves 6.

Variation: Use 2 lbs. cooked shrimps, deveined and cut into small pieces, instead of haddock.

HUNGARIAN GOULASH This is the family recipe of a well-known Hungarian artist, Lazslo Fircha. Use Hungarian paprika. Serve with boiled potatoes, a cucumber salad and beer.

2 tbsp. vegetable oil 1 tbsp. butter 2 medium onions, peeled and finely chopped 2 tbsp. Hungarian paprika 2 1 lbs. pork ribs, inc. bones, cut into 2-to 3-inch pieces 3 1 cups basic stock, all fat removed 2 lbs. sauerkraut 1 pinch cumin powder 2 green peppers (flesh only), cut into 1-inch pieces 1 large tomato, peeled, chopped into coarse pieces 1 cup flour 3 cup cold water 1 cup sour cream HEAT oil and butter in a large heavy pot. When hot, add onion. Stir and cook until golden. Add paprika and stir. Add pork ribs and 1 cup of the stock. Stir and bring to a boil. Cover, adjust heat to a simmer, and simmer for 45 minutes.

Put sauerkraut in a colander, rinse well with cold water and add to pork mixture. Also add cumin, peppers, tomato and remaining 2 1 cups of stock. Stir and bring to a boil, cover, adjust heat to a simmer. Simmer for 30 minutes, giving an occasional stir.

Mix and beat flour with cold water until it is a smooth liquid. Add slowly to pork and sauerkraut, stirring all the while. When well blended, simmer uncovered for 10 minutes. At serving time, add sour cream, stir and blend.

Serves 6 to 8.

IRISH LAMB STEW A 6- to 7-qt. pot is needed for this fine stew, which can be prepared a day in advance. Serve with a green salad, a bottle of red wine, and warm French bread.

4 lbs. boneless shoulder of lamb, cut into 2- to 3-inch cubes 4 cups basic stock, all fat removed 4 cups cold water 1 cup red wine 8 medium potatoes, peeled 3 medium onions, peeled and coarsely sliced 4 leeks, washed, coarsely sliced, inc. fresh green tops 4 stalks celery, washed, cut into 2-inch pieces 2 cloves garlic, peeled and sliced 1 tsp. cayenne pepper 5 tsp. salt 6 medium carrots, peeled, cut into quarters 24 small white onions, peeled 2 tbsp. parsley, finely chopped WASH and trim excess fat from lamb cubes. Put lamb into a deep, large pot. Add stock, water and wine. Cube 4 of the potatoes and add to pot with onions, leeks, celery, garlic, pepper and 3 tsp. of the salt. Cover pot with a loose-fitting lid, and slowly bring to a boil. Stir. Adjust heat to a simmer, and simmer for 1 hour.

With a slotted spoon, remove lamb pieces to a 5-qt. pot. Strain stock into a bowl and set aside.

Puree m cooked vegetables through a food mill, blender or food processor until smooth. Pour puree m over lamb. Add remaining 4 potatoes, cut into quarters, carrots, white onions and remaining 2 tsp. of salt.

Remove and discard fat from stock. Add 1 qt. of the stock to lamb and vegetable mixture. Stir. Cover and simmer over low heat for 1 hour, or until vegetables are tender. At serving time garnish with parsley. Serves 8.

BEEF STEW WITH GHERKINS The addition of gherkins and coriander gives this familiar recipe an unusual and special touch.

3 tbsp. vegetables oil 2 1 to 3 lbs. lean chuck, cut into 2-inch pieces 2 medium onions, peeled, coarsely chopped 3 tomatoes, peeled, seeded, coarsely chopped 1 tbsp. tomato paste 3 cloves garlic, peeled, finely chopped 2 tbsp. salt 1 tsp. pepper 1 tsp. coriander powder 1 cup basic stock, all fat removed 1 tsp. dried thyme 1 bay leaf 3 sprigs parsley 3 sprigs fresh dill OR 1 tsp. dried dill 6 medium potatoes, peeled 6 large carrots, peeled and halved 4 tbsp. sour gherkins, finely chopped 2 tbsp. parsley, finely chopped HEAT oil in a heavy pot, and brown meat pieces nicely. Do not let them overlap. As they brown, remove pieces to a plate. When all meat is browned, add onions, stirring and cooking them until transparent. Return meat to pot.

Add tomatoes, tomato paste, garlic, salt, pepper, coriander powder and stock.

Tie up in a cheesecloth: thyme, bay leaf, parsley, and dill. Add to the pot.

Bring to a boil, stir, and cover. r, and scald. Remove bay leaf.

Meanwhile, melt butter in a large pot. When foaming, add flour, stir and cook over low heat 3 to 4 minutes. Remove from heat. Add 3 cups of the strained fish stock in which the shrimps were cooked and the scalded milk, together with celery, onion and parsley. Stir and blend.

Return to heat and, stirring constantly, bring to a simmer. Simmer uncovered 10 minutes. Add shrimp pieces and reheat. Serves 6.

BILLI-BI 2 1 lbs. mussels 3 sprigs parsley 1 small bay leaf 1 stalk celery, finely diced 2 shallots, finely chopped 1 small onion, peeled and finely sliced 1 tsp. dried thyme 6 peppercorns 2 tbsp. butter 2 cups dry white wine 1 1 cups heavy cream 1 cup fish stock 1 tsp. salt 1 tsp. white pepper CLEAN mussels by scrubbing with a strong brush under cold running water. Cut and scrape off beards. Put mussels into a large pot, cover with cold water and discard any which float on the surface. Also discard any mussels which are not closed. If a mussel is open or floats before it is cooked, it means that it is not fresh.

Put parsley, bay leaf, celery, shallots, onion, thyme, peppercorns, butter and wine into a large pot. Add cleaned mussels. Cover pot, bring to a boil and steam 5 to 10 minutes. All the shells should open; discard any mussel whose shell remains closed.

Remove mussels from pot with a slotted spoon, set aside. Line a strainer with 2 thicknesses of cheesecloth. Strain liquid into a bowl.

Put strained liquid into a pot, bring to a boil, add cream, stock, salt and pepper. Stir and reheat. Do not boil. Serve in small, heated bowls. Cheese sticks are a perfect accompaniment to this splendid soup. Serves 4 to 6.

CREAMED SHRIMP SOUP 4 cups fish stock 3 lb. shrimps, fresh or frozen 3 cups milk 1 small bay leaf 1 cup celery, finely diced 4 tbsp. onion, peeled and finely chopped 4 tbsp. parsley, finely chopped 1 1 tsp. salt 1 tsp. pepper 4 tbsp. butter 4 tbsp. flour PUT stock into a pot and bring to a boil. Add fresh or frozen shrimps, cook 5 minutes, or until the have turned pink. Turn heat off and allow shrimps to cool in the stock. Remove shrimps from stock with a slotted spoon. Strain and reserve stock. If fresh shrimps are used, peel and de-vein. Cut shrimps into small pieces about the size of a raisin. Set aside.

Put milk in a pan, add bay leaf, celery, onion, parsley, salt and pepper, and scald. Remove bay leaf.

Meanwhile, melt butter in a large pot. When foaming, add flour, stir and cook over low heat 3 to 4 minutes. Remove from heat. Add 3 cups of the strained fish stock in which the shrimps were cooked and the scalded milk, together with celery, onion and parsley. Stir and blend.

Return to heat and, stirring constantly, bring to a simmer. Simmer uncovered 10 minutes. Add shrimp pieces and reheat. Serves 6.

QUICK VEGETABLE SOUP With your stock on hand, this soup is quick, easy, delicious and nutritious, and its variations are limited only by your imagination. tbsp. flour PUT stock into a pot and bring to a boil. Add fresh or frozen shrimps, cook 5 minutes, or until the have turned pink. Turn heat off and allow shrimps to cool in the stock. Remove shrimps from stock with a slotted spoon. Strain and reserve stock. If fresh shrimps are used, peel and de-vein. Cut shrimps into small pieces about the size of a raisin. Set aside.

Put milk in a pan, add bay leaf, celery, onion, parsley, salt and pep PUT stock into a pot and bring to a boil. Add fresh or frozen shrimps, cook 5 minutes, or until the have turned pink. Turn heat off and allow shrimps to cool in the stock. Remove shrimps from stock with a slotted spoon. Strain and reserve stock. If fresh shrimps are used, peel and de-vein. Cut shrimps into small pieces about the size of a raisin. Set aside.

Put milk in a pan, add bay leaf, celery, onion, parsley, salt and pep 6 cups basic stock, all fat removed 2 cups potatoes, peeled and diced 2 cups carrots, peeled and diced 1 medium onion, peeled and thinly sliced 4 stalks celery, washed and diced 1 small clove garlic, finely chopped 2 leeks, washed, and only the white part thinly sliced 1 cup canned tomatoes 1 cup noodles 1 cup fresh spinach, washed, chopped, OR frozen chopped spinach 2 tsp. salt 1 tsp. pepper 3 tbsp. parsley, finely chopped PUT stock into a large pot, bring to a boil. Add all ingredients except parsley. Bring pot back to a boil. Adjust heat to a simmer, cover pot with a loose-fitting lid, simmer 20-30 minutes, or until vegetables are tender.

Garnish with the parsley. Serves 6 to 8.

Variation: Add 2 cups cubed cooked beef.

Sample some more `souper' recipes From Page 26 MINESTRONE Serve with a crisp green salad, French bread, and fruit compote. It freezes perfectly.

1 cup olive oil 2 cups spinach leaves, washed and chopped 1 cup celery, washed and diced 3 cups cabbage, shredded 2 cups scrubbed carrots, diced 1 medium onion, peeled and coarsely chopped 2 tbsp. parsley, finely chopped 1 clove garlic, peeled and finely chopped 2 qts. basic stock, all fat removed 2 cups canned tomatoes 1 cup rice 1 tsp. dried thyme 1 tsp. dried rosemary 1 pinch dried sage 2 1 tsp. salt 1 tsp. pepper 1 cup elbow macaroni 1 cup cooked kidney beans 1 cup cooked baby lima beans HEAT olive oil in a large pot. Add spinach, celery, cabbage, carrots, onion, parsley and garlic. Saute m for 5 minutes over high heat, stirring constantly.

Add stock, tomatoes, rice, thyme, rosemary, sage, salt and pepper. Stir. Bring to a boil, cover pot with a lid, and adjust heat to a simmer. Simmer for 30 to 40 minutes, stirring occasionally. Add macaroni, kidney beans, and lima beans.

Continue cooking until macaroni is tender. Yield: 3 quarts.

Variation: Add 1 cup of any in-season vegetable, diced: string beans, wax beans, peas, turnips, etc.

OXTAIL SOUP Oxtail has a special aromatic flavour. Serve with a green salad and hot, crunchy French bread 1 oxtail cut into 1-to 2-inch pieces Flour 2 tbsp. vegetable oil 8 cups basic stock, all fat removed 3 large carrots, scrubbed, cut into thin rounds 2 leeks, washed, cut into rounds 1 medium onion, peeled, thinly sliced 1 tsp. Worcestershire sauce 1 tsp. lemon juice Salt WASH and dry oxtail pieces. Roll them lightly in flour. Heat oil in a large heavy pot until hot. Brown oxtail pieces. Add stock, stir, and bring to a boil. Cover pot with a loose-fitting lid, adjust heat to a simmer. Simmer 2 hours. Add carrots, leeks and onion, cover and simmer for 1 hour more. Remove only the large pieces of oxtail and cut off meat. Discard bones. Put meat pieces back into the soup, add Worcestershire sauce and lemon. Taste for seasoning and add salt to taste. Before serving, remove all fat from surface of the soup. Serves 6.

CREAM OF PEA AND MUSHROOM SOUP This soup can be frozen.

1 lb. mushrooms 2 tbsp. butter Lemon juice 2 tbsp. flour 1 1 cups basic stock, all fat removed 1 tsp. chervil 2 tsp. salt 1 pinch cayenne pepper 2 1 cups fresh or frozen peas 1 qt. milk 1 small onion, peeled, finely sliced 2 whole cloves 1 small bay leaf, crushed 1 clove garlic, peeled and finely diced 1 tbsp. parsley, finely chopped CLEAN mushrooms, chop coarsely. In a heavy pot melt butter until foaming. Add a few drops of lemon juice and mushrooms. Cook over high heat for 1 minute, stirring constantly. Lower heat and stir in flour; mix until smooth. Slowly add 1 cup of stock, stirring until well blended. Add chervil, salt and pepper.

Bring to a boil. Adjust heat to a simmer, cover pot with a loose-fitting lid, simmer 25 minutes, stirring occasionally.

Cook peas in remaining half cup of stock until tender. Puree m peas with water in which they were cooked in a blender until smooth. Add puree m to mushroom mixture. Set aside.

Scald milk with onion, cloves, bay leaf, garlic and parsley in a saucepan.

Strain. Add strained milk to pea and mushroom mixture. Stir thoroughly and heat. Serves 6.

CURRIED SPINACH SOUP Absolutely delicious, this soup can be served hot or cold, and it freezes perfectly.

6 tbsp. butter 3 large onions, peeled, thinly sliced 2 large potatoes, peeled, coarsely sliced 2 cups milk 3 cups basic stock, all fat removed 2 tsp. salt 1 bay leaf 1 tsp. dried tarragon 1 10-oz. pkge. frozen, chopped spinach 2 tsp. soy sauce 1 tsp. curry powder 1 cup heavy cream PUT butter into a large heavy pot and heat. When foaming, add onions and cook until transparent. Add potatoes, milk, stock, salt, bay leaf and tarragon.

Bring to a boil, adjust heat to a simmer, and cook covered until potatoes are tender. Then add spinach, soy sauce and curry powder; cover, and cook until spinach is done. Remove bay leaf.

Put mixture into a blender or food processor. Process until it mashed -- about 2 or 3 seconds; do not blend it until it is a smooth, homogenized mixture.

Pour soup back into pot. Add cream, stir and heat. Do not boil. Serve hot or cold.

To serve cold: Pour into a container, cool, and refrigerate overnight. If it is too thick after it is chilled, beat in a little milk or stock. Pour into chilled individual soup cups or bowls. Serves 6.