Browsing Tag

soup

HEALTHY SWEET POTATO AND SQUASH SOUP RECIPE

Since last week’s Healthy Chunky Chicken Noodle Soup recipe was such a hit, I wanted to put together another
soup recipe for you to enjoy!
Are you a fan of ginger?
Lately, I really have been! It’s fragrant, it’s incredibly good for you, and it
works really well in fall dishes!
Benefits of Ginger:
-Helps with digestive issues,
reducing gas and painful spasm due to the substance, gingerol contained in the
ginger
-Gingerol also helps fight
off infections
-Reduces inflammation and
pain…helpful for headache days!
-Stimulates circulation,
which is known to help reduce muscle soreness
-Can help reduce menstrual crams
((good one to remember :))
^^Basically, if you’re going
the natural route, which I try to do as often as possible, ginger is something
you really want in your daily diet to keep you feeling good
Oh, and did I mention how
delicious it is? Especially paired with sweet potatoes and pumpkin like in this
soup. The natural sweetness of both the potatoes and the pumpkin pairs
incredibly well with the spicy ginger.
And the other great thing
about this dish is that it comes together in no time. The less time we spend in
the kitchen, the more time we have for living this happy, healthy life we’re
creating!
PS – another thing I really
love about this recipe is that it’s low carb! It really only takes up 1/2 of
the carbohydrate section ((Eat Your Way Lean guidelines talk lol)), which I like because I crave yummy goodness later at
night!
Ingredients:
1 tablespoon olive oil
2 celery stalks, diced
1 large red onion, diced
½ teaspoon sea salt
½ teaspoon freshly ground
black pepper
1 large sweet potato, cubed
5 cups natural, low-sodium chicken
or vegetable broth
1 cup pumpkin puree
2 teaspoons freshly grated
ginger
Crumbled feta cheese
Chopped flat-leaf parsley
*Recipe makes 4 servings
Eat Your Way Lean Food Plate
Sections Fulfilled:
1/2 carbohydrate, vegetable, extra
Instructions:
In a medium saucepan over
medium heat, saute the celery and onion with olive oil. Season with salt and
pepper.
After about 5-7 minutes,
when the vegetables have softened, add the broth and sweet potato. Cook until
potato is fork tender, about 20 minutes.
Gently mash with a large
fork or potato masher. Add the pumpkin puree and ginger. Simmer for 10 minutes.
Divide between 4 bowls and
top with crumbled feta and parsley.

HEALTHY CHUNKY CHICKEN NOODLE SOUP RECIPE

I looooove soup – who doesn’t, right?! Years ago, soup was a full out food group of mine; as I learned about healthy eating, I began seeing soup as a swimming pool for sodium ((and the source of my lovely bloated self the next morning)) 

With food items, it’s good to know what makes that option healthy or unhealthy. Soups are often advertised as “low calorie” ((don’t you love advertising companies)) and, indeed, soups are low in calories. However, they can contain more sodium in one serving that I would have in TWO DAYS! 

With my healthy chicken noodle soup recipe, I go for 3 things in order to take it from unhealthy to a healthier option: 

1) BROTH: a low sodium, all natural chicken broth… the one I use only has 80mg per cup as compared to soups that have 1000s+ mg 

2) PROTEIN: following the Eat Your Way Lean guidelines, we know that we should have a full portion of protein with a meal, so while most soups serve very little meat, this recipe offers the full serving =happy & satisfied tummy

3) CARB SOURCE: much healthier option used here is brown rice pasta. If you haven’t yet tried it, you’ve got to. I’ve fooled so many friends and family members using it in place of traditional white pasta ((Tinkyada is my favorite brand))

PS – I’ve shared a chicken soup recipe before, but this one has a magical ingredient that makes it extra delish… ZUCCHINI 

Ingredients:
8 oz brown rice pasta ((uncooked weighted measurement))
1 lb chicken breast
1 tbsp olive oil
4 celery sticks
4 carrots
1 zucchini
5-8 parsley sprigs
1 garlic clove, minced
1 smal onion
1 tsp pepper
4 cups natural, low-sodium chicken broth ((Pacific natural foods brand – found HERE at Walmart))

NOTE: recipe makes 4 servings

Eat Your Way Lean Food Plate
Sections Fulfilled: protein, fat, carbohydrate, vegetable
Instructions:
Fill a large pot with water and chicken; bring to a boil and allow chicken to cook through ((typically 45 minutes)). I find boiled chicken is the best for shredding, but you can cook the chicken in any way you’d like!

Once chicken is cooled, shred it with a fork.

In a separate pot, boil water and cook pasta according to package directions.

While the chicken and pasta are cooking, chop carrots, celery, onion and zucchini into bite sized pieces.

In a large pot, add in the olive oil and vegetables and cook until tender ((typically 5 minutes))

Pour in all remaining ingredients and bring to a boil. Then, reduce heat and simmer for 20 minutes.

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SUPER SIMPLE TURKEY CHILI RECIPE

 

This chili couldn’t be easier to make, and it makes about twelve servings, so you can just throw containers of it in the freezer for busy days when you just don’t have time to cook!
 
It also contains ingredients that most people have on hand, so it doesn’t require a trip to the grocery store. How much do you love it already?
 
Ingredients:
1 teaspoon olive oil
2 lbs. ground turkey
1 large red onion, roughly
chopped
1 jalapeno, seeded and diced
4 cups low sodium chicken
broth
2 (28 oz.) cans of diced or
fire roasted tomatoes
3 tablespoons chili powder
1 tablespoon cumin
2 teaspoons paprika
1 teaspoon cayenne
1 ½ teaspoons dried oregano
1 can refried beans
Sour cream (optional)
Chives for garnish
(optional)
 
*Recipe makes 12 servings
 
Eat Your Way Lean Food Plate Sections Fulfilled: Protein, Fat, Carbohydrate, Vegetable, Extra
 
Instructions:
In a large Dutch oven or soup pot, heat the olive oil over medium heat.
Add the ground turkey, onion and jalapeno. Stir occasionally until the turkey is cooked through, about 15 minutes.
Add the chicken broth, tomatoes, chili powder, cumin, paprika, cayenne, and oregano. Stir well.
 
Let the chili simmer for 15 minutes.
 
Warm the refried beans in a small pot over low heat.
 
Serve the chili with the refried beans. Top with sour cream and chives, if using.
 

Let the chili cool, and store leftovers in the freezer for up to three months.

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