Friday, December 18, 2009
Chop all the veggies in large pieces, rough chop is ok. Add to the pot in order they appear and prepare each veggy after adding the previous one. Example, peel the carrots and chop after adding the celery and so on. ALSO VERY IMPORTANT to keep a glass of water close by so that nothing browns, adding a little water will prevent it. This is Sauteing at medium temperature.
USE A GIANT STOCK POT
1/4 cup olive oil in the pot
3 Large Leeks chopped
lots of garlic minced, min 8 cloves
1 small onion or shallot chopped
4 sticks celery chopped
4 large carrots roughly chopped
2 small parsnips or one large chopped
- should smell pretty good about now :)
1 large Napa Cabbage or one medium regular cabbage roughly chopped
add about 2 cups of water
4 zucchinis peeled and chopped chunky
1/2 Cauliflower OPTIONAL
OK now add 4 small tomatoes chopped
1/2 red or green pepper chopped
Mix thoroughly and then cover with water.
Add 6 vegan bouillon cubes, I love McCormicks Beef & chicken flavored veggie cubes.
Let come to a boil and reduce to a low simmer.
ADD, lots of pepper some fresh parsley and any favorite herbs. In this, my latest favorite, I've been adding DILL.
Taste...I sometimes add a pinch of sugar substitute this time of year cause the veggies aren't as sweet as in the summer. You might want to add salt! I usually add another bouillon cube if it needs salt.
OK now let it all cook till tender not mush, about 30/45 minutes.
THEN*** Use your hand held blender and just partially give it a whirl, you want to just blend it enough to make it thick but leave at least half the veggies intact so that the different flavors and textures will come out with each spoon.
When I eat this soup I sometimes add HOT Chili Pepper Flakes, or a bit of Curry or whatever I feel like adding. This is the soup I have at dinner time, maybe even 4 cups of it. It's a funny thing about my Veggy soups, no one (including me) is ever in the mood for it..but once we start eating it we devour it and want MORE.
Try it just once! You might want to add more tomatoes or add other things to it, but don't dismiss it because of the time and fussing to make it. This soup will help you lose weight and be so healthy!
Remember* You are taking the time FOR YOU, you deserve to do somethings like making a healthy vegetable soup FOR YOURSELF! Besides the chopping is a form of exercise LOL.
I've estimated about 75 calories for 2 cups
OK here it is, my version of:
*Lemony Lemon Chiffony Mousse*
(Double it as much as you want)
-1 pkg, LEMON Jello No Sugar Added
- Low fat no sugar Cool Whip or equivalent
- Lemon Juice ( Best lemon juice from concentrate)
- Some favorite no sugar sweetener
Start the jello according to the package
1 cup boiling water to dissolve the jello
Then add 2 or 3 tblspns of Lemon Juice to 1-1/4 cup cold water -
Add it and mix it well into the jello
I add more lemon juice because I love it really lemony/tangy. Taste the mixture add the sugar to your taste.
Make sure the mixture is just a wee bit stronger than you'd like!
Now put it in the fridge till it sort of jells and is no longer watery.
After it has jelled a bit, beat with a whisk just to get some bubbles and smoothness in it then add 1 cup of Cool Whip and beat again. Leave it in the bowl or put in individual bowls
Put it in the fridge...wait at least 5 hours..the longer the better for it to set.
Decorate with whatever makes you happy! Extra Cool Whip, a Cherry, mint leaf, Strawberry or Dark Chocolate Sprinkles on top.
For sure you could put the Mousse in a cooked pie shell or cooked tart shells...but that increases the calories and God knows we do not need MORE calories
I estimate this dessert at about 45 calories a cup.
Wednesday, July 15, 2009
6 cups sliced/chopped white mushrooms 60C
3 cups finely chopped strong onions 200C
3 tbsp canola or veg oil ONLY 300C
1 tsp salt
1/4 tsp pepper-(IMP* the pepper gives it the real mush soup flavor)
8 cups of water
2 tsp sweetener
1 cup Milk 100C or Water with 4tbsp of rice flour or corn starch. 100C
Hand held Blender
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Take an extra big pot, put in the oil
add the 3 cups of chopped onions add the 1 tsp of salt.
Saute on low temp till soft and transparent. DO NOT BROWN, add little bit of water to prevent sticking or browning so that you don't have to add more oil.
Add the mushrooms and pepper, toss thoroughly and let continue to saute, watching that it does not brown.
When the mushrooms have softened and are not raw, about 5 minutes
Add the 8 cups of water, 2 tsp of sweetener and bring to a boil then reduce heat, cover and let simmer nicely for about 30 minutes.
Place the pot in the sink to blend so that it doesn't splash everywhere. My hubby likes teeny bits of mushrooms in the soup so I don't blend it right down to a puree.
Now thoroughly mix the flour or cornstarch with the COLD milk or water and slowly pour it into the pot with your hand held on. Put back on the stove and let simmer while stirring for about another 10 minutes.
OK, this is where being able to cook helps. You might want more salt, more sweetener or to make it thicker. Go slow...add just a little at a time.
When I made this soup just now I realized that I taste it so often to get the desired flavor. I did add more salt, pepper, thickener and sweetener to mine.
Another thing...if you want to add calories, put some butter or cream in it. It defeats the purpose of having hardly any calories, but...your guests will think you are a master chef!
I can't estimate the calorie content per serving, but the whole pot is only 760C with milk and 660C without... so divide it up as you will
Thursday, June 25, 2009
|FOODS TO INCLUDE||FOODS TO EXCLUDE|
Fruits: unsweetened fresh, frozen, or water-packed, canned fruits; fruit juices (except those specifically prohibited)
All citrus fruits: oranges, grape-fruit, lemon, and lime; grapes, fruit drinks, ades, dried fruit
|Starch: non-gluten grain: brown rice, millet, quinoa, amaranth, teff, tapioca, buckwheat||Wheat, corn, oats, barley, spelt, kamut, rye, and all gluten-containing products|
|Bread/Cereal: any made from rice, buckwheat, millet, soy, tapioca, arrowroot, amaranth, quinoa||All wheat, oat, spelt, kamut, rye, barley, or gluten containing products|
|Meat: all fresh fish such as halibut, salmon, cod, sole, trout; wild game, chicken, turkey, lamb||Beef, pork, cold cuts, frankfurters, sausage, canned meats, eggs, shellfish|
|Legumes: all dried beans, peas, lentils|
Nuts and seeds: almonds, cashews, walnuts, sesame (tahini), sunflower, pumpkin, and nut butters made from these seeds
|Peanuts, pistachios, peanut butter|
Dairy products: milk substitutes such as rice milk, soy milk, nut milk
|Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers|
Vegetables: raw, steamed, sautéed, juiced, or baked vegetables (except those specifically prohibited)
Canned or creamed in casseroles, all nightshade family vegetables, including tomatoes, all potatoes (except yams and sweet potatoes), eggplant, red, green, and yellow bell peppers
|Fats: olive oil, flax seed oil, cold/expeller-pressed canola, safflower, sunflower, sesame, walnut, pumpkin, almond oil, dressings made from these oils||Margarine, butter, shortening, processed oils, salad dressing, spreads|
|Beverages: 8 cups of filtered or distilled water per day, herbal tea||Soda pop, alcoholic beverages, coffee, tea, all caffeinated beverages|
|Spices: cinnamon, cumin, dill, garlic, ginger, oregano, parsley, rosemary, tarragon, thyme, turmeric||Cayenne pepper, paprika|
|Sweeteners: brown rice syrup, fruit sweetener, molasses||No white or brown refined sugar, honey, maple syrup, corn syrup, high fructose corn sy|
Nuts, Seeds, and Oils
Nuts, Seeds, and Oils
Saturday, June 13, 2009
Nutritive Values : Per 1 cup
- Niacin Trace
- Vitamin C 9 mg.
- Calcium 32 mg.
- Iron 1.8 mg.
- Phosphorus 27 mg.
- Potassium 80 mg.
- Carbohydrates 17 gm.
-3 English Cukes peeled 9-10 inches = 120 cals. slice nice +thin
-2 level tbsp Mayo 200C (you can use low fat if you want +reduce Cals.)
-3 tbsps finely chopped fresh or dried Dill (or handfuls more if you love dill)
-3 green onion finely chopped
-2 small garlic cloves grated
-1/4 cup apple cider vinegar (really any vinegar will do, but apple has great health benefits)
-Salt pepper and sweetener ( I like it sweet) to taste. Add a little at a time it will marinate +become stronger
OK toss all of it together. The salt will make the cucumbers more watery in a short time. Add more sweetener, salt and pepper to taste about 10 minutes later. It should be very saucey, so keep tossing the cukes in the sauce.
TOTAL CALORIES 335
Eat as much as you want, but really it makes 3 (three) portions of 112 calories each.
Tuesday, May 26, 2009
Made this the last couple of weekends and am so happy, not only is it super low calorie, but filling and delicious.
Not a Smoothie Smoothie
You can use a variety of frozen fruits but I love a base of Frozen Mango because it makes this as smooth as real ice cream. Use only unsweetened ingredients. No Sugar!
Here is the basic recipe you can add anything to:
1 cup frozen mango chunks - 80calories
1/2 cup yogurt or kefir -plain of flavored. 70 Calories (Use Soy based for milk free)
1/2 frozen banana 50 Calories
almost 2 Servings
1 cup 100 Calories
Put it all into your blender or processor and let it go for as long as it takes to turn into ice cream. You have to eat it right away, it doesn't freeze like ice cream.
This weekend I am going to add some strawberries that I froze. This is a great way to use up that last bit of fruit that you don't feel like eating, just toss it in the freezer. Make sure to peel your banana ( hahah sounds funny) and cut into small chunks before freezing.
I can't wait to try:
~pineapple - orange.
~blueberry - raspberry
~Plain Banana with Yogurt and tsp. Peanut Butter mmmm
~Oh the combos are endless
Don't forget to weigh and measure and count the Calories.
Yes its a pita, but, you can eat and enjoy when you know what you are doing.
Thursday, May 7, 2009
~Huge bunch of fresh fat Asparagus, about 24 (or reduce following recipe accordingly)
~6 garlic cloves (peeled lol)
~4 chicken flavored bouillon cubes ( I use McCormicks Vegan chicken cubes)
~10 cups water
~ 1/2 cup 2% milk or rice milk.
~ 2 tbsp RICE flour, or 1 Tbsp cornstarch
~ 1 or 2 tsp sweetener to taste.
~ pepper and might not need salt
Boil 10 cups of water, add roughly-chopped garlic and bouillon cubes, keep at low rolling boil.
Thoroughly wash asparagus and trim and discard rough woody ends.
Chop up stems to about 3 inches to the tips and add to the boiling water when the garlic has softened a bit.
When the ends are soft add the remaining tips and let come to a boil then simmer till the asparagus are all soft but still hold their shape (not mush). Probably about 10 minutes.
OK, I recommend putting the pot in the sink to use your hand held blender and let it whirl till its all creamy and pureed. Taste it, add pepper and some sweetener. If it is thick enough you may not want to add any flour or cornstarch, but DO add the milk.
If you want the soup slightly thicker, add the rice flour or cornstarch to the cold milk and mix thoroughly to avoid lumps, then add to the hot soup using your hand held blender.
Put back on stove to let thicken.
I hope you enjoy this really low calorie, rich, tasty soup.
I am sure that a giant bowl of this soup isn't even 100Calories. There is no fat except for the milk, Asparagus are only 40 calories/cup. The bouillon cubes are also low low cal.
Tuesday, April 7, 2009
1.) Giant Stock pot
2.) add 4 to 6 tbsp of good olive oil
3.) 6 Large Leeks (white and green parts). Best way to wash leeks is to slit in half and let water run through the leaves.
4.) Roughly Chop the leeks into 1 inch pieces and add to oil in pot and toss, cook at low temp to soften not brown
5.) Finely chop 10 cloves of garlic and add to simmering leeks
6.) Add tablespoons of water to prevent leeks and garlic from browning
7.) Finely chop 5 sticks of celery and add, let all simmer and get soft.
8.) Roughly chop giant head of Napa Cabbage or Savoy Cabbage or half of both and add.
9.) Now fill with water to cover the veggies then add another half as much water.
!0.) Use vegetarian chicken flavor bouillon cubes or powder, I use 8 cubes.
11.) Add herbs if you like - I change it all the time. Add pepper, but no salt. Add a tbsp of sweetener or sugar to enhance all the flavors
12.) Bring to a boil and then reduce to a high simmer for about 15 minutes, taste it and add whatever it needs.
That is the basic recipe and is very low calorie, approx 50 calories in a bowl. Full of Roughage and detoxing nutrients. You can have it anytime makes about 4 one litre jars of soup. Best to have just the soup for dinner 4 nights a week.
You can do many things with this base. Add any one or combo of all of the following suggestions, I have and it is YUMMY! Sometimes I even puree the soup just for a different texture.
Canned organic tomatoes,
Black-eyed Peas, or Pinto beans
Spinach, Kale, Collards, Swiss Chard
Zucchinis, Red Pepper, Mushrooms.
Carrots, Cauliflower (good pureed with Cauliflower)
Parsnips, Green and/or yellow beans
Hot chili pepper flakes
Note: there are no starchy vegetables except for carrots. Without carrots you can eat this soup as a fill-me-up that is so healthy. Use all fresh and organic veggies if you are able. I hope you like it.