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11/8/08 10:39 A

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South Beach Tom Yum Soup
5-6 c chicken stock
1 stalk lemongrass
1 inch fresh ginger, grated
2-3 small cloves garlic, minced
1 1/2 c sliced mushrooms (I used cremini)
1 red bell pepper, sliced (slices cut in half so they're not too long)
1/4 c thinly sliced green onions, white and green parts divided
1 Tbsp fish sauce
1 Tbsp Sriracha
2 cans light coconut milk
1 lb cleaned, shelled shrimp
1/4 c chopped fresh cilantro

First, prepare the lemongrass: remove the tough outer leaves, trim off the root end, and then thinly slice just the ivory-colored part. Take the thin slices and either pulse them in a blender or food processor, or do what I did, and have your Rugrat mash them well in a molcajete. The lemongrass should end up looking like little bitty threads.

When the lemongrass is prepared, put the chicken stock into a large stockpot or dutch oven over medium heat. I used about a box and a half of chicken stock (about 6 cups). To the chicken stock, add the lemongrass, ginger, garlic, mushrooms, bell peppers, and the white parts of the green onions. Add the fish sauce and Sriracha, and then let it simmer for about 5-7 minutes, until the veggies are tender and the flavors have had a good chance to combine. Add in one can of coconut milk and taste the soup. Mine was very strong at this point, so I added another can of coconut milk to mellow out the flavor a little bit. If you need a bit more salt, add another shake or two of fish sauce. Bring the soup back up to a simmer and add in the shrimp. Let the shrimp cook about 2-3 minutes (if your shrimp are on the small side; 4-5 minutes if you've got bigger ones), until they're opaque, pink, and curled up. Take the soup off the heat, stir in the green parts of the green onions and the chopped cilantro, and serve.


Note: You could add some fresh shredded basil to this and it would be wonderful

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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ae

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11/8/08 10:37 A

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Egg Drop Soup with Tomato and Coriander

(serves one as a meal or four as a delicate starter)

500ml stock (chicken or vegetable)

1 tspn vegetable oil

3 spring onions, white and greens seperated and chopped

1 garlic clove, chopped

4 stalks of coriander, stalks chopped and leaves reserved

1 tblspn soy sauce

2 tomatoes, skinned, seeded and cut into quarters

1 egg, beaten in a jug

* Heat the oil over a medium-high heat and add the spring onion whites. garlic and coriander stalks. Fry for 30 seconds.
* Add the stock and soy sauce to the pan and bring to the boil.
* Add the tomatoes and reduce the heat. Simmer for 4 minutes.
* Turn off the heat and very slowly add the egg in a constant stream stirring in one direction with a fork. The egg will turn into ribbons.
* Serve in a bowl topped with the spring onion greens and coriander.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/8/08 10:35 A

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Roasted Red Pepper & Red Lentil Soup:

1 -1/2 TBS peanut oil
1/2 yellow onion, finely chopped
1 russet potato, peeled and finely diced
1 tsp of ground cumin
generous pinch of cumin seeds
1/2 tsp of ground coriander
generous pinch (or two) of salt
1 cup vegetable broth
3 cups of water
3/4 cup red lentils, rinsed
7.5 oz jar roasted red peppers
salt to taste
cilantro garnish

Heat the oil in a heavy bottomed sauce pan over medium-low heat. Cook the onion for 3-4 minutes, stirring frequently (avoid browning) . Add the potato, cover, and cook for 4 minutes (stirring to avoid sticking). Add the cumin, cumin seeds, coriander and salt and mix well. Cook for 1-2 minutes. Add the vegetable broth, water, red lentils and bring to a boil. Turn down to a simmer and add the roasted red peppers. Cook for 10-15 minutes, until lentils loose their shape.

Remove the soup from the heat and puree using an immersion blender.

Return to the heat and add salt to your taste.

Serve garnished with cilantro.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/8/08 10:21 A

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Pumpkin Chili

A lot of what goes into this recipe is canned. Including beer (well, bottled, that is). If you'd like a more G-rated recipe -- feel free to substitute 1 cup of vegetable stock. And you may also want to add some additional fall spices, like nutmeg, cinnamon, etc . . . for that more fall-like taste.


What you'll need . . .

* 1 cooking onion, chopped
* 1 red or green bell pepper, chopped
* 2 cans diced tomatoes Ė and please do not drain
* 2 cans black beans, rinsed
* 1 can dark kidney beans, rinsed
* 1 can pumpkin
* 1 cup beer (I used Pumpkin Ale)
* 1 tablespoon paprika
* 1/2 teaspoon dark brown sugar
* 1 tablespoon poppy seeds
* Salt & pepper (to taste)


Method . . .


1. Toss onion and bell pepper to a large soup pot (with a bit of vegetable oil), cook for about 5 minutes until softened.
2. Add tomatoes and their juices, beans, pumpkin, beer and spices -- EVERYTHING into the pot.
3. Bring to a boil, then lower heat to low and simmer for approximately 1 hour.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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11/4/08 10:19 A

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Cream-less Salmon, Potato and Corn Chowder
(serves 4)

750ml chicken stock
1 tablespoon olive oil
1 large onion, diced
1 fennel bulb, diced, fronds reserved
1 large carrots, peeled and diced
3 small potatoes, medium dice
1 cob of corn
2 salmon steaks, boned and chopped into half inch pieces
1T minced parsley
1/4C cream (optional)

Throw the olive oil and vegetables in a dutch oven or soup pot over medium heat with a healthy pinch of salt and cook stirring well until fragrant. Add the chicken stock and bring to a simmer. Cook for 10 minutes then check and correct for seasoning. Stir in the salmon until just cooked through. Remove from the heat, stir in the parsley and the cream if using and check for seasoning again. Garnish with the fennel fronds.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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11/4/08 10:17 A

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Ten Minute Couscous Soup

This is a soup that should be made to order, if it sits around the consistency changes and the vegetables get that over-cooked flavor no one likes. I like to use whole wheat couscous, which I've been seeing around more often lately. I also picked up a box of barley couscous the other day - delicious. If all you can find is regular couscous, no problem, that will work as well too. I just try to pick up "whole" versions when given the choice. Use a delicious broth, one you wouldn't mind enjoying a bowl of on its own - I've mentioned before that I like Rapunzel Herb Bouillon with Salt (available at many stores). This soup can easily be made vegan by leaving out the cheese.

7 cups great-tasting vegetable broth
2 or 3 pinches crushed red pepper flakes
3 tablespoons extra virgin olive oil
1 cup whole wheat, barley, or regular couscous
1 1/2 cups broccoli florets, cut into tiny pieces smaller than your thumb
1 1/2 cups cauliflower florets, cut into tiny pieces smaller than your thumb
4 oil-packed sun-dried tomatoes, chopped (opt)
4 green onions, trimmed and thinly sliced
an ounce or two of goat cheese

In a large pot heat the broth, red pepper flakes, and olive oil. When it comes to a boil remove the pot from the heat and stir in the couscous. Wait two minutes and stir in the broccoli and cauliflower. Wait another two minutes - just long enough for the vegetables to loose their raw edge, and ladle into bowls. Top each bowl with some sun-dried tomatoes, green onions, and a bit of goat cheese.


Serves 4-6.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/4/08 10:15 A

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Squash, Chickpea & Red Lentil Stew
(makes 8 servings)

3/4C dried chickpeas
1 medium butternut squash, peeled, seeded and cut into 1-inch cubes
2 large carrots, roughly chopped
1 large onion, chopped
1C red lentils
4C chicken or vegetable stock
2T tomato paste
2T ginger, minced
1 1/2T cumin
1t salt
1/4t pepper
1 lime, juiced
1/2 bunch cilantro, chopped

1. Cover chickpeas in cold water by at least 2 inches. Soak overnight and then drain.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in your slow cooker.
3. Cook on low until tender - I left mine on for the full 10+ hours since I had a long day.
4. If you are serving it all stir in lime juice (otherwise add when you serve). Serve sprinkled with cilantro.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/4/08 10:09 A

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Roasted Pumpkin Lentil Soup with Pomegranate Molasses

2 teaspoons olive oil

1 small-medium onion, diced

3 garlic cloves, minced

1/2 cup split red lentils, sorted and washed

1 teaspoon cumin seed, toasted and ground

1 teaspoon coriander seed, toasted and ground

1/8 - 1/4 teaspoon cayenne pepper, to taste

1 liter vegetable broth

2/3 cup mashed roasted pumpkin

1 large roasted bell pepper, chopped

1 tablespoon lemon juice

handful of chopped cilantro

pomegranate molasses, for serving

Heat oil in 3-liter pot and saute onion until just beginning to turn golden. Add garlic and cook one minute. Add lentils, cumin, coriander, cayenne and broth. Simmer until lentils are soft and broken down, about 15 minutes.

Add pumpkin and bell peppers and heat through, mixing well to incorporate the pumpkin. Stir in lemon juice and cilantro. Adjust flavors if needed. The soup thickens upon standing and can be thinned, if desired, with a small amount of water or broth.

When serving, drizzle a half to full teaspoon of pomegranate molasses over each bowl of soup. Pomegranate juice reduced to a syrupy consistency may be used in place of the pomegranate molasses.

This recipes makes enough for 4 servings.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/22/08 12:20 A

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Hearty Lentil and Mushroom Stew

2-3 teaspoons olive oil

1 1/2 - 2 cups diced crimini mushrooms

1 cup diced onion

1 cup chopped celery

3-4 cloves of garlic, minced

1 cup chopped carrots

2 cups peeled, chopped potato

1/2 teaspoon dried savory

1/2 cup brown lentils, sorted and washed

4 cups unsalted vegetable broth (I used homemade, but any low-sodium canned will do)

1 tbsp Miso (optional) dissolved in a tablespoon of hot water

2 cups chopped chard

Heat oil in a large pot. Saute mushrooms, onion, celery and garlic until softened. Add all remaining ingredients except Miso and chard. Bring to a boil, reduce heat, cover and simmer for 30-40 minutes, or until lentils are tender and stew has thickened. Stir in dissolved Miso, if using. Add chard and allow to wilt down. Season with salt and pepper to taste.

The stew will thicken more upon standing. Thin with water or broth if a soupier consistency is desired.

Yields 3-4 servings, depending on the size of your appetite.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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10/21/08 7:55 P

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French Pumpkin & Sweet Potato Soup
Serving Size: 4

Ingredients:

* 1 & 1/2 lbs. pumpkin, peeled and cut into bite-sized pieces
* 3 small sweet potatoes peeled and cut into bite-sized pieces
* 1 large sweet onion, (as Vidalia) chopped
* 2 celery stalks, sliced (or 1 tsp. celery seeds)
* 3 sprigs of thyme, leaves only
* 1 tablespoon olive oil
* 1 tablespoon soy margarine
* 1 cup white wine
* 3-4 cups vegetable bouillon (2 bouillon cubes to 3 cups water)

Directions:

1. Peel and cut the pumpkin into bite sized pieces.
2. Chop the onion and the celery.
3. Peel the sweet potatoes and cut into bite sized pieces.
4. In a large thick bottom pot, melt the soy margarine with the olive oil.
5. Add the onions and celery and saute until glassy.
6. Add the pumpkin and sweet potato pieces and further cook, stirring often so they donít stick.
7. Add the vegetable bouillon and water and further cook until the vegetables are soft.
8. Add the 1 cup of white wine.
9. Remove 1/3 of the vegetables with a slotted spoon.
10. Puree the rest of the soup to a smooth and creamy consistency.
11. Return the vegetable chunks to the soup and re-warm.
12. Serve garnished with pumpkin seeds.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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VEGPUNK's Photo VEGPUNK Posts: 2,725
10/20/08 10:04 P

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yup.

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KIERAE's Photo KIERAE SparkPoints: (177,778)
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10/20/08 9:38 P

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emoticon the art of improvise and saving the recipes for when you can. emoticon

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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10/20/08 9:36 P

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Oh, I wish so badly that I could afford the foods to make these recipes! I will be living off beans,lentils, barley, rice and some frozen veggies for the next 2 1/2 weeks. sad...and soon to be very hungry... emoticon

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10/17/08 9:48 A

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Eggplant, Zucchini and Sweet Red Pepper Stew
Prep Time: 20 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 20 Minutes
Yields: 4 servings


INGREDIENTS:
1 eggplant, cut into 1 inch cubes
1/4 cup olive oil
1 cup chopped onion
5 cloves garlic, chopped
1/2 cup Basmati rice
1 zucchini, cut into large chunks
1 large red bell pepper, chopped
3 fresh tomatoes, diced
1 cup Marsala wine
1 1/2 cups water
1/2 teaspoon salt, or to taste
1/4 teaspoon red pepper flakes
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
1 sprig fresh rosemary, chopped

DIRECTIONS:
1. Place eggplant in a colander and sprinkle with salt.
2. Heat olive oil in a Dutch oven or large pot. Rinse eggplant and pat dry. Saute until slightly browned. Stir in onion and saute until transparent. Stir in garlic and saute for 2 to 3 minutes.
3. Stir in rice, zucchini, red bell pepper, tomatoes, wine, water, salt and red pepper flakes. Cook over medium-high heat until mixture reaches a low boil. Reduce heat and simmer for 45 minutes, or until vegetables are tender.
4. Remove from heat and stir in basil, parsley and rosemary.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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VEGPUNK's Photo VEGPUNK Posts: 2,725
10/13/08 10:02 P

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the 10/8 and 10/11 posts of lentil soups may be worth a try. i have not mastered a good lentil soup yet...

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10/13/08 10:00 P

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Oh, wow, just the title sounds heavenly!!

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10/11/08 10:33 A

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Crockpot Recipe for Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro
(Makes about 6 servings)


1 T olive oil
1 onion, finely chopped
8 tomatillos, chopped in 1/4 inch pieces (about 2 cups chopped tomatillo)
1 T finely minced garlic
1 T dried cilantro (optional)
2 tsp. dried Mexican Oregano
2 tsp. ground cumin
2 cans black beans, rinsed well
2 cans diced tomatoes with juice
4 cups chicken stock
1 cup water
1/2 cup uncooked brown rice
1/2 cup fresh squeezed lime juice (or a bit less if you don't love lime like I do)
1 cup chopped fresh cilantro, plus more for garnish if desired

Chop onions and tomatillos into pieces about 1/4 inch. Heat olive oil in large frying pan, then saute onions and tomatillos about 5 minutes, then add garlic, dried cilantro, Mexican Oregano, and cumin and saute 1-2 minutes more. While vegetables saute, dump beans into a colander placed in the sink and rinse until no more foam appears.

Put tomatillo-onion mixture into large 4-5 quart crockpot. (I used a 5 1/2 quart crock pot, but it was not completely full.) Add beans, tomatoes with juice, chicken stock, water, and brown rice. Cook on high for 4 hours (This could also be cooked on low for 8 hours.) Slow cookers can vary, so check and adjust the cooking time according to how hot your crockpot gets.)

After 4 hours (or 8 hours if using low) turn the crockpot to low setting, and let it cook 15 minutes to lower the temperature, then add the fresh lime juice and cilantro and cook 10 minutes on low. Serve hot, with additional chopped cilantro for garnish if desired.

This recipe could be cooked on the stove. Follow directions above, but put ingredients into medium sized soup pot and add one cup more water. Cook at very low simmer for about one hour, then reduce heat for five minutes, then add lime juice and cilantro and simmer five minutes more.

Serve hot, with additional chopped cilantro if desired.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/11/08 10:24 A

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Carrot, Spinach & Lentil Soup

1 tbsp olive oil
1 onion, chopped
2 cloves garlic, chopped
5 carrots, grated
5 cups spinach
4 cups vegetable stock
1 cup lentils
juice of 1/2 a lime
salt & freshly ground black pepper
cayenne pepper

Saute the onion and garlic in the olive oil, until softened. Add the grated carrot and cook for a few minutes. Add the spinach and let it wilt. Next add the vegetable stock and the lentils. Stir well. Cook over a medium heat for 30 minutes before blending to a smooth consistency. Add the lime juice and season. Sprinkle each serving with a little cayenne pepper to spice things up.


Serves 6

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/8/08 8:36 P

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Country Lentil Soup
adapted from 1,001 Best Slow-Cooker Recipes
6 entree servings

3 cups vegetable broth
2 cups water
1 cup dried lentils
1 can (14.5 oz) petite diced tomatoes, undrained
1 medium onion, chopped
2 medium carrots, sliced
2 stalks celery, sliced
3 cloves garlic, minced
1 tsp fresh thyme, chopped (or 1/2 tsp dried)
1 tsp fresh marjoram, chopped (or 1/2 tsp dried)
1 tsp fresh oregano, chopped (or 1/2 tsp dried)
salt and pepper, to taste
6 Tbsp grated Parmesan cheese

Combine all ingredients, except salt, pepper, and Parmesan cheese, in 6 quart slow-cooker; cover and cook on low 6-8 hours. Season to taste with salt and pepper.

Sprinkle each bowl of soup with 1 tablespoon cheese.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/5/08 7:44 P

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Autumn Vegetable Chowder


Ingredients:
1 medium onion, chopped
1 shallot, chopped
1 stalk celery, diced
1 head cauliflower, chopped into florets
2 cups chicken or vegetable broth
2 cups cubed potato
1 cup small broccoli florets
3/4 cup corn kernels
1/2 cup milk
2 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon white pepper


Directions:
In a large pot, heat the olive oil. Add the onions and cook for about 5 minutes or until they are soft and translucent. Do not let them brown. Add the cauliflower, spices and broth. Bring broth to a boil, stirring occasionally. Reduce to a simmer and cook 20-30 minutes or until the cauliflower is tender and easily cut, stirring occasionally. The broth will not totally cover the cauliflower but don't worry- stirring will be enough to ensure the caulflower cooks through. Meanwhile, bring some water to a boil. Add the broccoli, celery and potato and cook until fork tender. Drain and set aside.

Using a regular blender or immersion blender, blend the cauliflower mixture until smooth. If you are using a regular blender, you will have to do this in steps, pour the blended soup in to another large pot as you go. If using an immersion blender, you can blend the soup right in the same pot. Once blended, add the milk, potatoes, corn and broccoli. Return to heat and allow to simmer another 5 minutes or until thoroughly heated. Stir and serve.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/5/08 7:36 P

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Zucchini Egg-Lemon Soup

Time: About an hour

3 tablespoons extra virgin olive oil

1 small onion, minced

1/4 cup short-grain rice

2 or 3 medium zucchini or other summer squash, shredded

Salt and freshly ground black pepper

1/2 cup chopped fresh parsley leaves

2 eggs

2 tablespoons freshly squeezed lemon juice, more to taste

1/2 cup freshly grated Parmesan cheese for garnish, optional.

1. Put oil in a deep saucepan over medium-high heat. Add onion and cook, stirring occasionally, until soft, 2 or 3 minutes. Add rice and stir to coat with oil, then continue cooking, stirring occasionally, until fragrant, about 2 minutes.

2. Add zucchini along with a light sprinkle of salt and a few grinds of pepper. Stir constantly for a couple of minutes, until zucchini starts to wilt and release its liquid; add about half the parsley. When mixture starts to stick to bottom of pan, stir in 6 cups water. Bring soup to a boil, and reduce heat so mixture simmers steadily. Cover and cook for 20 to 30 minutes, until rice is tender and vegetables start to melt into soup.

3. Beat eggs in a 4-cup or larger heat-resistant bowl, then whisk in the lemon juice. Take a ladle of broth from pot (be careful not to include too many vegetables) and slowly add broth to eggs, a few drops at a time at first, whisking constantly so eggs do not curdle. Repeat once or twice more, until egg mixture is thick, smooth and very warm.

4. Adjust heat so that soup bubbles gently. Slowly add egg mixture, stirring constantly. Taste and adjust seasoning, adding more lemon juice, salt and/or pepper as needed. Serve immediately, garnished with remaining parsley and, if you like, cheese.

Yield: 4 to 6 servings.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

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10/3/08 2:54 P

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Rich Tomato Soup:

* 1 tsp. butter
* 1 tsp. extra-virgin olive oil
* 1 large shallot, minced
* 1 small stalk of celery, diced
* 1 small carrot, diced
* 1/2 tsp. Kosher salt
* freshly ground black pepper
* 1/8 tsp. cayenne pepper
* 1 tbsp. tomato paste (I like Luigi Vitelli brand)
* one 14.5 oz. can of vegetable broth
* one 14.5 oz. can of low-sodium chicken broth
* one 28 oz. can of crushed tomatoes
* leaves from 1 small sprig of fresh thyme, optional

* 1/4 to 1/2 cup of fat-free Half and Half, optional

Melt the butter and olive oil in a large, heavy bottomed soup pot over medium-high heat. Add the shallots, celery and carrots and saute for approximately 4 to 5 minutes or until the shallots are translucent and the celery has begun to soften. Do not allow the vegetables to brown.

Add the Kosher salt, some ground black pepper and 1/8 tsp. of cayenne pepper. Stir to combine. Add the tomato paste and stir well, coating the vegetables with the paste as it melts. Add vegetable broth, chicken broth and crushed tomatoes and stir well to combine. Add the thyme, if using. Raise the heat and allow the soup to just come to the boil, then lower the heat, cover and allow the soup to simmer for 30 minutes or until the carrots have softened, stirring occasionally.

Remove the pan from the heat and, using an immersion blender, puree the soup until smooth. (Alternately, you may use a blender if yours is not anemic like mine.) Return the soup to the stove and add the half and half, if desired. Taste and adjust the seasoning, adding more salt and pepper if desired. Do not allow the soup to boil once the cream has been added, just let it simmer on low.

Serve and enjoy!

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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4/10/08 1:41 P

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Never can have too many soup recipes! emoticon

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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1MIDGT's Photo 1MIDGT Posts: 2,366
4/10/08 1:39 P

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I'm so going to have to try some of those! Thanks for the info!!! I have another Broccoli Cheese recipe at home I've "converted" into using healthy ingredients ... I'll have to get that info to you!

-Chelle
Live, Laugh, Love.
"Keep Breathing"


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4/10/08 1:34 P

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Creamy Broccoli Soup w/ Cheddar Crisps
Total 30min for soup
4 servings

Ingredients

2 tbsp extra virgin olive oil
1/2 large white onion, chopped
3 small celery ribs, thinly sliced (1 cup)
1 garlic clove, minced
1 1/2 pounds broccoli, cut into florets
3 1/2 cups water
Salt and pepper to taste

In a large saucepan, heat the olive oil. Add the onion, celery and garlic and cook over moderately low heat, stirring occasionally, until softened, about 7 minutes.

Add the broccoli and water to the saucepan and bring to a boil. Simmer over moderate heat until the broccoli is tender, about 10 minutes.

Transfer the contents of the saucepan to a blender and puree until smooth Season the soup with the salt and pepper and serve with the Cheddar Crisps.

Chedder Crisps
Total 35 minutes
Makes 8 crisps

Ingredients
4 ounces sharp cheddar cheese, coarsely shredded (1 cup) **don't use ff since it doesn't melt as well.

Preheat the oven to 350. Line a baking sheet with parchment paper. Sprinkle the cheese on the sheet in eight 1-inch rounds. Bake for 18 minutes, until darkened slightly. Blot the crisps with paper towels and let cool (they'll harden as they cool).

----------------------

White Bean Fennel Soup
Prep Time: 5 Minutes
Cook Time: 40 Minutes
Ready In: 45 Minutes
Yields: 5 servings


INGREDIENTS:

1 large onion, chopped
1 small fennel bulb, thinly sliced
1 tablespoon olive oil
5 cups reduced sodium chicken broth or vegetable broth
1 (15 ounce) can white kidney
or cannelini beans, rinsed and drained
1 (14.5 ounce) can diced tomatoes, undrained
1 teaspoon dried thyme
1/4 teaspoon pepper
1 bay leaf
3 cups shredded fresh spinach

DIRECTIONS:

1. In a large saucepan, saute onion and fennel in oil until tender. Add the broth, beans, tomatoes, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until fennel is tender. Discard bay leaf. Add spinach; cook 3-4 minutes longer or until spinach is wilted.

Nutritional Analysis: One serving (1-1/2 cups) equals 152 calories, 3 g fat (trace saturated fat), 0 cholesterol, 976 mg sodium, 23 g carbohydrate, 7 g fiber, 8 g protein Diabetic Exchanges: 1 starch, 1 vegetable, 1 very lean meat.

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Spinach and Egg Drop Pasta Soup
Total 30 min
10 servings

1/2 pound small ww pasta (elbow,ditali, etc)
2 quarts low sodium broth (chicken or vegetable)
4 garlic cloves, thinly sliced
5 ounces baby spinach
salt and ground pepper
4 large eggs, beaten
1/2 cup freshly grated Parmigiano - Reggiano cheese, plus more for serving
Extra virgin olive oil and lemon wedges, for drizzling

Cook the pasta in a pot of boiling salted water until al dente. Drain well

In a saucepan,bring the stock to a simmer with the garlic; simmer for 3 minutes. Add the pasta and spinach and cook over moderate heat until the spinach wilts. Season with salt and pepper. Gently stir in the eggs, breaking them into long strands. Gently simmer the soup until the eggs are just firm, about 1 minutes. Sitr in the 1/2 cup of cheese. Ladle the soup into bowls, drizzle with olive oil and serve, passing lemon wedges and more cheese on the side.

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Red Bean and Lager Chili
Like most chilis, this tastes even better the next day.

1 tablespoon olive oil

2 large onions, chopped (I used 1 red and 1 yellow)

2 large bell peppers, green and red, chopped

2 tablespoons minced garlic (6-7 cloves)

3 jalapeno peppers, seeded and minced (vary amount to suit your taste)

4 teaspoons ground cumin

4 tablespoons chili powder

3 tablespoon cocoa powder

2 cinnamon sticks, about 3 1/2 inches each

2 teaspoons oregano

2 28-ounce cans unsalted tomatoes, crushed, juice included

6 cups cooked red kidney beans, drained

2 bottles of lager

chopped cilantro, for garnish

Heat oil in a large pot over medium heat. Add onions and peppers and cook until softened. Stir in garlic, jalapenos, and all spices; cook for 1 minute. Add tomatoes and lager. Bring mixture to a simmer. Add beans. Cover and cook for approximately 20 minutes, stirring occasionally. Remove and discard cinnamon stick. Simmer, uncovered, approximately 10 minutes, or until chili is to desired thickness. Season with salt and pepper. Garnish individual portions with chopped cilantro, if desired.

Yields approximately 12 cups.

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Chard and Pearl Barley Stew
Serves 6

2 tbsp olive oil
1 1/4lb swiss chard, leaves and stems separated and chopped
2 medium leeks, halved lengthwise, light green and white parts sliced 1/2 inch think (2 cups)
3 medium carrots, peeled and sliced (1 1/2 cups)
2 stalks celery, sliced (1 cup)
1/2 tsp ground nutmeg
3 cups low sodium vegetable broth
1/2 cup medium pearled barley
1 cup frozen baby lima beans

Heat oil in large saucepan over medium high heat. Stir in chard stems, leeks, carrots, celery and nutmeg. Cook 7 to 9 minutes or until vegetables release juices but are still brightly colored, stirring often.

Add broth, barley and 1 1/2 cups water. Cover, and bring to a boil. Reduce heat and simmer, covered 45 minutes, stirring halfway through. Add lima beans and chard leaves. Simmer 10 minutes more, or until lima beans are tender.

per serving: 186 cal, 6g prot, 5g fat, 1g sat fat, 31g carb, 278mg sod, 8g fiber, 6g sugar

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Venison Italian Soup

Prep Time: 10 Minutes
Cook Time: 2 Hours 40 Minutes
Ready In: 2 Hours 50 Minutes
Yields: 8 servings


INGREDIENTS:
1 pound ground venison
1 onion, chopped
1 (14.5 ounce) can stewed tomatoes
2 (8 ounce) cans tomato sauce
3 cups water
1 tablespoon minced garlic
2 teaspoons dried basil
2 teaspoons dried oregano
1 teaspoon salt
1/2 teaspoon ground black pepper
1 (15 ounce) can pinto beans
1 (15 ounce) can green beans
1 carrot, chopped
1 zucchini, chopped
1/2 (16 ounce) package ww fusili (spiral) pasta

DIRECTIONS:

1. Brown venison, onion, and garlic over medium heat until meat is no longer pink. Add tomatoes, tomato sauce, water, and spices. Bring to a boil, and then simmer for about 30 minutes.
2. Stir in beans, carrots, and zucchini. Simmer soup for 90 minutes.
3. Add pasta, and cook until tender. Top individual servings with grated cheese, and serve.

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Four Tomato & Red Pepper Soup

2 tbsp olive oil
24 cherry tomatoes
6 ripe medium tomatoes on the vine (or any full flavoured tomatoes) chopped in half
6 sun-dried tomatoes
2 tbsp tomato puree
2 red bell peppers, quartered
1 onion, quartered
1 clove garlic
1 pint vegetable stock
1 handful basil
1 handful coriander
salt and freshly ground black pepper

In a large bowl, toss the cherry tomatoes, vine tomatoes, red peppers, onion and garlic with the olive oil and season. Place on a heated oven tray under the grill and cook until starting to brown at the edges.

Pour tomato mixture into a blender, along with the sun-dried tomatoes and herbs. Whiz until smooth.

Pour the soup into a pan and add the vegetable stock. Heat gently and taste for seasoning.

This soup is also delicious served cold.

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Chicken Soup with Roasted Asparagus, Mushrooms and Shallots

10-12 stalks of asparagus
3-4 medium shallots, peeled and sliced
1/2 to 3/4 cup fresh mushrooms, cleaned and sliced
2 tablespoons extra-virgin olive oil
3-5 cups homemade chicken stock
1 cup chicken, dark and white meat, cubed (Just use white meat)
grated pepper and fleur de sel to taste
pinch of your favorite herbs

Wash the asparagus, breaking off the tough bottoms of the stalks. Coat with a tablespoon or less of olive oil and roast until the stalks just begin to turn brown at the edges. Set aside to cool.

Meanwhile, slice shallots and mushrooms. Place in a deep sauce pan and sautť in a tablespoon of olive oil until the shallots and mushrooms begin to turn golden brown. Remove from pan and set aside.

Empty chicken stock into saucepan (I like to chill it first so I can remove the congealed fat). Bring to a boil, then lower heat and allow to simmer, adding more water if necessary. Lower the heat and add the vegetables and the cubed chicken. Check the soup and season to suit your tastes. Allow to simmer about 5 minutes longer on low heat.

I kept the seasonings simple because I wanted the flavors to remain true. But I'd recommend a pinch of parsley flakes. Next time I'll add a bay leaf to the soup while it simmers.

----------------------

Smoky and Spicy Red Pepper Soup with Feta and Mint

3 red peppers, cut in half and de-seeded
6 tomatoes (I originally used 6 but I think 4-5 will do)
1-2 red chillies de-seeded and halved
5-6 fat cloves garlic, unpeeled
1 teaspoon smoked paprika
900ml vegetable stock
Olive oil
Salt and pepper

To serve:

Feta cheese, crumbled
2 tablespoons mint, finely chopped
Extra virgin olive oil

Preheat oven to gas 7/220 C/425 F

-Put the peppers, tomatoes and garlic in a roasting tray, drizzle with olive oil and season with salt and pepper. Roast for around half an hour or so until everything is starting to look charred and wrinkly.
-Add the chilli/s to the tray and roast for a further 20 minutes. Everything should be nicely roasted by now.
-Tease any skin away from the tomatoes and add to a pan along with the peppers and chillies. Squeeze the garlic cloves from their jackets and add these also.
-Add the stock and smoked paprika and bring to the boil, then simmer gently for 25-30 minutes.
-Meanwhile, add the chopped mint to a bowl and loosen with a little extra virgin olive oil.
-When the soup is ready, transfer to a blender in batches until smooth. Check the seasoning.
-To serve, crumble in the feta and drizzle with the minty oil.

-------------------------

Olive Chicken Stew
Adapted from Everyday Food
Serves 4

1 1/2 pounds of chicken breast (cut in cubes or strips)
1 teaspoon of salt
1/4 teaspoon of fresh ground pepper
2 teaspoons of olive oil
6 garlic cloves, minced
2 cups of cooked chickpeas (or 1 [15oz] can of chickpeas, drained)
1 cup of water
2 cups of chopped tomatoes (or 1 [15oz] can of diced tomatoes)
15 rocoto-stuffed green olives, chopped (or pimiento stuffed olives)
1 teaspoon of white wine vinegar

1. Season the chicken with salt & pepper. Heat oil in a large skillet over medium high heat. Add the chicken and cook until golden on all sides. Remove chicken.

2. Reduce heat and add garlic, sauteeing about 30 seconds. Add chickpeas and water; bring to a boil. Cook until liquid is reduced by half.

3. Add tomatoes, cook about 5 minutes. Add olives and vinegar; then return the chicken (along with any juices) to the mixture. Serve with rice for p2.


--------------------

Chayote Stew


Ingredients

1 tbsp olive oil
1 cup chopped onion
5 oz pork loin, lean, diced
1 chayote, peeled and diced
1/2 cup cooked chickpeas
1 tsp chile powder
1 - 15oz can Muir Glen Organic Fire Roasted Diced Tomatoes
2 cup Pacific organic Vegetable Broth Low Sodium
2 cups sliced or diced red/yellow sweet peppers
1 cup chopped ripe tomatoes
1 tsp Oregano


Nutritional Info


Fat: 4.6g
Carbohydrates: 16.4g
Calories:144.5
Protein: 9.9g



Heat up oil in soup pot. Add onion, garlic, peppers, and pork. Saute till begins to brown - add chayote. Saute for 5 - 10 minutes and then add the rest of the ingredients. Add 1 cup of water (or more, depending on how long you let it simmer). Let simmer for at least 30 minutes. Makes 6-1 cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user KIERAE.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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4/10/08 1:29 P

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Wendy's Chili (can be crockpot)
This one originally came from Top Secret Recipes. I personally like this one better than the Crockpot Chili recipe

2 pounds ground turkey or lean ground beef
29 ounces tomato sauce
2 16-oz. cans kidney beans, drained and rinsed
2 16-oz. cans pinto beans, drained and rinsed
1 cup diced onion
14 1/2 oz. can diced tomatoes with green chilies
14 1/2 oz. can diced tomatoes with seasoning (chili seasoning or green chili, or italian seasoning)
sm can green chilies (optional for added hotness)
1/2 cup celery, diced
2-3 teaspoons ground cumin
3-4 tablespoons chili powder
1 1/2 teaspoons black pepper
1-2 tsp. unsweetened cocoa powder
2 cups water
2 c. V8 (or tomato juice)
original recipe called for 2 tsp. salt (I omitted it because the canned tomatoes/sauce all have salt)

Brown turkey/beef and drain thoroughly. Combine remaining ingredients and simmer 2-3 hours. This makes a lot. I put mine in crockpot but it takes a large one. I use two cans of Rotel instead of the cans of tomatoes. This last time I used Rotel chili flavor and it was great!

-------------------------

Broccoli Cheese Soup

Serves 2
Ingredients
1 pound frozen winter-style veggies (broccoli and cauliflower)
1 1/2 cans low-sodium, fat-free chicken broth
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chiles
4-5 ounces low-fat cream cheese, cubed

Instructions
Place the veggies, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.

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Fireside White Bean and Sausage Soup

3/4 pound turkey sausage links, cut into 1/8-inch rounds
2 cups of chopped yellow onion
1 16-ounce can of chicken broth
1/4 cup water
2 bay leaves
1 teaspoon of dried thyme leaves
1/4 teaspoon of black pepper
1/4 teaspoon cayenne pepper
2 16-ounce cans butter beans, well rinsed and drained

Place a dutch oven, preferably cast iron, over medium heat, add sausage, and cook until just beginning to brown. Add onion and cook for 6-8 minutes or until transparent. Add broth, water, bay leaves, thyme, black pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat, cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let stand for 20 minutes. Remove bay leaves and serve.

Serves 4

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Refried Bean Soup


3 (10 oz) cans Rotel Tomatoes with Green Chilis (Original)
2 cloves garlic, minced
2 (16 oz) cans Spicy Fat-Free Refried Beans
3 Cups fat-free vegetable broth

Combine tomatoes, garlic, and 1 cup of broth in a large pan; boil for five minutes, stirring often. Stir in beans and broth; simmer over low heat for 20 minutes, stirring often.

Serves: 10 (1 Cup Each)
Per Serving: 110 Calories; trace Fat (0.2% calories from fat); 7g Protein; 19g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 725mg Sodium. Exchanges: 1/2 Vegetable.

1 Weight Watchers Point per serving.

--------------------

White Bean and Turkey Chili

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey (can use ground turkey breast)
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.


Yield: 8 servings (serving size: about 1 cup)

CALORIES 286 (19% from fat); FAT 6g (sat 1.2g,mono 2.1g,poly 1.6g); PROTEIN 32.4g; CHOLESTEROL 85mg; CALCIUM 105mg; SODIUM 435mg; FIBER 5.5g; IRON 4.8mg; CARBOHYDRATE 24.3g

_____________________

Turkey Chili


2 cups chopped onion
4 garlic cloves, chopped fine
1 cup chopped green pepper
1/4 cup olive oil
2 (35 oz) cans stewed tomatoes, crushed
2 (15 oz) cans kidney beans, drained
2 Tbsp tomato paste
3/4 cup chicken or turkey stock
2 Tbsp chili powder (or up to 4 Tbsp if you like it really hot)
1 Tbsp ground cumin
1 Tbsp dried hot red pepper flakes
1 teaspoon dried oregano
1 Tbsp salt, plus more if desired to taste
1/2 teaspoon black pepper
3 to 4 cups of shredded, cooked turkey meat


Shredded cheddar cheese, chopped red onion, sour cream for optional garnish.


1 In a large, 8-quart, thick-bottom pot, cook the onion and green pepper over medium high heat, stirring, until golden, about 5 minutes. Add the garlic, chili powder, cumin, and red pepper flakes and cook, stirring, for a minute or two more. Add a bit more olive oil if needed.

2 Add tomatoes, tomato paste, stock. beans, oregano, salt, pepper, and cooked turkey meat. Bring mixture to a simmer and reduce heat to low. Simmer, uncovered, for an hour.

3 salt to taste.

The chili may be made in advance and chilled for 2 days, or frozen for 2 months.

Serve with shredded cheddar cheese, chopped red onion, and or sour cream.

Makes about 12 cups. Serves 8.

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Tomato Lentil Soup

Makes 2 servings

Ingredients

1 Tbsp extra-virgin olive oil
2 oz pancetta, chopped
3/4 cup brown lentils, rinsed and picked over
1 small onion, finely chopped
1 carrot, diced
1 stalk celery, diced
4 cups water
2 Tbsp tomato paste
1/2 bay leaf
1/2 tsp crumbled dried thyme or marjoram
1 tsp salt, or to taste
1/4 tsp freshly ground black pepper, or to taste
1 to 2 Tbsp red wine vinegar

Instructions
In a medium-size skillet, heat the oil over medium heat. Add the pancetta and cook until translucent, 5 minutes.


Place the lentils, onion, carrot, celery, water, tomato paste, bay leaf and thyme into the slow cooker. Use a heat-resistant rubber spatula to scrap the pancetta into the crock; stir to combine. Cover and cook on LOW for 7 to 9 hours, until the lentils are completely soft.


Season the soup with the salt and pepper, then add the vinegar, starting with 1 tablespoon and adding more if desired. Serve hot.


Notes
Cooker Size, Setting and Cook Time
Cooker: 3 quart
Setting and cook time: LOW for 7 to 9 hours

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Christine's Butternut Squash Bisque
Ingredients:
1 tablespoon good olive oil
1 tablespoon butter or Smart Balance Buttery Spread
1 medium onion, peeled and roughly chopped
2 cloves garlic, peeled and roughly chopped
1 tablespoon finely chopped fresh sage (4-5 leaves)
1/4 cup Sugar free maple syrup
1 large butternut squash, seeded, peeled and cut into 1-inch cubes
1 gala or braeburn apple, peeled, cored and coarsely chopped
2 teaspoons kosher salt
1 teaspoon freshly ground pepper
3/4 teaspoon ground cinnamon
32 ounces good vegetable stock or broth
fat free 1/2 & 1/2 to drizzle over the top (optional)
toasted, slivered almonds as garnish (optional)

Preparation:
In a large pot over medium heat, saute the onions in the oil and butter until the onions have softened but not browned.

Add the garlic, apples, salt, pepper, cinnamon and maple syrup, continuing to saute until the garlic and apples soften. Take care to adjust the heat so nothing burns or over-browns. You don't want to have browned veggies changing the color of the dish.
Add the squash and sage, rubbing the sage between your fingers as you drop it into the pot, releasing more of its essential oils. Sautee a bit longer until the squash begins to soften.

Add the vegetable stock, stir, cover the pot and let simmer until the squash is cooked through.
Now is the time to taste and adjust your seasonings if necessary. I added a pinch more salt at this point to bring up the flavors.

Off the heat, I used my immersion blender to turn the soup into a smooth, velvety puree. You can also achieve this by pureeing in batches in a food processor. Be careful not to puree too much at one time as the hot liquid can expand quickly and escape from the food processor, causing severe burns.

That's it! So easy. Ladle soup into bowls and drizzle a bit of cream or fat free 1/2 & 1/2 on top for a beautiful, easy presentation, topped with a few toasted, slivered almonds.

---------------------------

Butternut Squash Soup

INGREDIENTS

1 2-lb. butternut squash
1 t. olive oil
1 t. sea salt
fresh-cracked black pepper, to taste

1 large shallot, coarsely diced
2 T. plus 1 t. salted butter (sub in olive oil and/or Smart Balance or healthier choice of butter sub)
1 t. chopped fresh sage leaves, plus 5-10 fresh sage leaves for garnish
1 1/2+ cups chicken stock (or vegetable stock, if you want to keep this dish vegetarian)
1/2+ c. heavy cream(substitute in FF half & half or evaporated lowfat milk)
1/4 cup fresh-grated parmesan cheese
1/4 t. freshly grated nutmeg
Salt and pepper, to taste

DIRECTIONS

Cut squash in half and scoop out seeds. light oil cut sides of squash; sprinkle with salt and place cut-side-down on baking sheet. Bake at 370 degrees for 40-50 minutes, or until squash is very tender when pierced with a fork. Cool slightly; scoop out pulp, discarding the skin.

melt 1 tablespoon of butter in a small saute pan over medium heat. When butter begins to froth, add onions; cook three minutes; add chopped sage. saute for 2 more minutes, or until onions are tender and translucent. Melt additional butter in pan; add 1 cup stock and bring just to simmer. Remove onion mixture from heat and stir into squash pulp; puree in food processor in batches, adding more broth as necessary.

Pour pureed mixture into medium saucepan. Over low heat, stir in heavy cream, nutmeg, parmesan, and salt and pepper to taste (be sure to salt after adding cheese, which is salty itself!). Remove from heat.

Melt remaining teaspoon salted butter in small saute pan over medium heat; lay whole sage leaves in butter and fry until frizzled and slightly brown. transfer to paper towel to drain; garnish soup with crispy sage leaves. (Hint: frizzle ribbons of prosciutto with the sage for a special garnish!)

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Beef and Butternut Squash Stew with Rosemary and Balsamic Vinegar
(4 servings)
1 medium onion, diced
2 tsp. olive oil (or more, depends on your pan)
1 pound beef tri-tip or top sirloin, cut in 1 1/2 inch cubes
2 cups plus 1 cup butternut squash cubes, cut 1 1/2 inch pieces
1 1/2 cups beef stock (or use one can low sodium beef broth)
1/4 cup water
1 T chopped fresh or frozen rosemary or 2 tsp. finely chopped dried rosemary (or more if you really like rosemary)
2 T balsamic vinegar
salt and freshly ground black pepper to taste

Put one tsp. olive oil into pan, heat a minute and then saute onions until they soften and are just starting to brown. Remove onions from pan, add second tsp. olive oil and beef cubes and saute until beef is well browned on all sides, about five minutes.

Pour in 1/4 cup water and scrape up any browned bits from bottom of pan. Then add sauteed onion, 2 cups squash cubes, rosemary, balsamic vinegar, and beef stock. Lower heat, cover pan, and cook at a gentle simmer until squash is dissolving into the liquid. (Depending on how well your pan lid fits, you may need to add a little water at this point.)

Cut remaining cup squash cubes in half again to make smaller pieces and add to stew. Taste for seasoning to see if you want to add a tiny bit more balsamic vinegar. Cook 20 minutes more or until squash is cooked through. Season with salt and freshly ground black pepper and serve hot.
-----------------------

Lentil Soup with Ground Beef and Brown Rice
(Makes about 6 servings, recipe created by Kalyn to use what was in the house when she was too sick to go to the store!)

1 lb. lean ground beef / beef mince (less than 15% fat)
2 tsp. olive oil (or more, depending on your pan)
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 T minced garlic or garlic puree (or less if you don't like garlic as much as I do)
1 T dried parsley
1 tsp. dried thyme
1/2 tsp. ground cumin
4 cups homemade beef stock (or use 2 cans beef broth, low sodium recommended)
2 cups homemade chicken stock (or use 1 can chicken broth, low sodium recommended)
2 cups water
2/3 cup brown lentils
1/2 cup finely chopped carrots
1/2 cup brown rice (I used Uncle Ben's whole grain brown rice, which I really like)
salt and fresh ground black pepper to taste

Heat 1 tsp. olive oil in heavy frying pan, add ground beef and cook until meat is well browned, using a turner to break up into small pieces. Remove meat to heavy soup pot.

Add another tsp. olive oil to frying pan and add onions and celery and saute 3-5 minutes, until vegetables are starting to soften. Add garlic, dried thyme, ground cumin, and dried parsley and saute 1-2 minutes more.

Add vegetables to soup pot with meat, and rinse out frying pan with the 2 cups of water and add to soup pot. Add beef stock, chicken stock, lentils, and chopped carrots to pot and cook at a very low simmer about 60 minutes, or until lentils are quite soft. Taste soup and decide whether to add a small amount of water. (There should be quite a bit of liquid, and the broth should be flavorful but not too strong tasting. If there isn't very much liquid or broth seems too strong add 1/2 to 1 cup water at this point.)

Add brown rice and continue to simmer soup 30-40 more minutes, or until rice is done but still a bit chewy. Season to taste with salt and fresh ground black pepper (I did not add salt.) Serve hot.

---------------------

Cauliflower and Red Lentil Soup

2-3 teaspoons oil

1 medium onion, chopped

2 celery stalks, diced

2 carrots, diced

1-2 cloves garlic, minced

1 red jalapeno, seeded and minced

4 cups cauliflower florets

1/2 cup dry whole red lentils, sorted and rinsed

1 small bay leaf

1/2 teaspoon ground cumin

1/2 teaspoon curry powder

pinch of allspice

4-5 cups vegetable broth

1/2 cup unsweetened light coconut milk

Saute onion, celery, and carrot until very lightly browned. Add garlic, pepper and spices; saute until fragrant. Add lentils and broth; cover and simmer about 25-30 minutes. Add cauliflower, cover, simmer until tender. Remove bay leaf. Stir in coconut milk. Season with salt and pepper to taste.

Yields 4 generous bowlfuls of soup.

-------------------

Yellow Dhal - Sweet Potato Soup
Prep Time: 20 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 20 Minutes
Yields: 6 servings

INGREDIENTS:
1 1/2 cups dry yellow lentils
2 1/2 cups water
1/4 teaspoon ground turmeric
1 sweet potato, peeled and cut
into 1-inch cubes
2 tablespoons vegetable oil,
divided
1 onion, finely chopped
1 tomato, finely chopped
3 fresh jalapeno peppers,
seeded and finely diced
salt and freshly ground black
pepper to taste
chopped fresh cilantro, for
garnish

DIRECTIONS:
1. Rinse lentils under running water; drain. Place lentils, 2 1/2 cups water, and turmeric in a medium pot, and bring to a boil. Cover, reduce heat, and cook until lentils are tender, about 30 minutes.
2. Meanwhile, place cubed sweet potato in a steamer over 1 inch of boiling water. Cover and cook until tender but still firm, about 15 minutes (time may vary depending on size of potato pieces). Once tender, mash sweet potato and lentils together; set aside.
3. Heat the oil in a skillet over medium heat, and cook the onion until lightly browned. Stir in tomato, jalapenos, salt, and pepper, and continue cooking another 3 to 5 minutes. Place lentils, vegetables, and potatoes in a stockpot over medium heat. Stir in water as needed to attain desired consistency. Serve warm with cilantro or green onions.

Servings Per Recipe: 6

Amount Per Serving

Calories: 217

* Total Fat: 5.2g
* Cholesterol: 0mg
* Sodium: 399mg
* Total Carbs: 32.7g
* Dietary Fiber: 11g
* Protein: 11.7g

---------------------------

Roasted Vegetable Broth

1 1/2 pounds carrots
1 pound onions
1 pound celery
1 zucchini
1 fennel bulb
3-4 teaspoons oil
12 cups water
small bunch of parsley, including stems
2 small bay leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon whole peppercorns

Chop the carrots, onion, celery, zucchini and fennel into large chunks. Divide mixture between two large rimmed sheet pans. Use a pastry brush to lightly coat vegetables with oil. Give the pans a good shake to toss the veggies around and coat all sides with oil.

Place one pan on lower rack of oven and one pan on the upper rack. Roast vegetables at 425F for 15-20 minutes, or until browned on top. Flip veggies around and switch pans to opposite racks. Roast another 15-20 minutes, until browned on all sides.

Remove pans from oven. Transfer roasted vegetables to a stock pot. Pour a little water into hot sheet pans, scraping up all the browned bits, and add to the pot. Add the 12 cups of water, parsley, bay, thyme and peppercorns. Cover and bring to a boil then reduce heat and simmer for about 20 minutes. Remove the lid and simmer another 15-20 minutes. Strain the broth and season with salt to taste. (I used about 1/2-3/4 teaspoon coarse salt.)

Yields approximately 10 cups of broth.


------------------

Thai Shrimp Soup with Lime and Cilantro (p2)

1 tablespoon canola oil
3 tablespoons minced fresh ginger
1 small onion, thinly sliced
5 cups lower-sodium chicken broth
1/4 teaspoon red pepper flakes
1 (1/2-pound) head napa cabbage, thinly sliced (about 3 cups)
1 1/2 pounds fresh or thawed frozen shrimp, peeled and deveined
2 tablespoons Asian fish sauce
2 teaspoons grated lime zest
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro (optional)

Heat oil in a large saucepan over medium heat. Add ginger and onion; cook, stirring often, until fragrant, about 3 minutes. Add broth and red pepper flakes; increase heat and bring soup to a low boil.

Add cabbage and cook 2 minutes. Add shrimp, fish sauce, lime zest, and lime juice; cook just until shrimp turn pink, about 1 minute. Serve hot, sprinkled with cilantro, if using.

Makes 4 (2 1/4 cup) servings
Nutrition per serving: 270 calories, 8 g fat, 1.5 g saturated fat, 38 gr protein, 12 g carbohydrate, 1 g dietary fiber, 1,010 mg sodium
The South Beach Diet Quick & Easy Cookbook, page 78.


--------------------------



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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