Low Calorie Leek and Potato Soup

I've always loved but never made soup like this. A person would think it would be a healthy choice when going out to eat but with all the cream its really not helping in the fat department.

Here is a low calorie recipe I found:

Leek And Potato Soup
2 tbsp olive oil
1 small clove garlic (optional)
1 med onion, diced
3 leeks, white pats chopped
3 or 4 rustic potatoes cut into small cubes
1 cup fat free broth (chicken or veggie)
1 2/3 cup fat free milk
Pepper
Dash of hot sauce

Heat oil, garlic, leeks, potato and onion over medium heat. Cook for 5 mins and add the broth and milk. Cover and simmer over medium heat for 30 min or until the potatoes are cooked and tender.
Remove half of soup and once cooled blend in blender, then add back into pot, add hot sauce and season with pepper.

This is such an easy recipe. It doesn't have the full cream flavor of its fattening cousin but it sure hit the spot ;)


Nutritional Info:
Makes 4 servings
Calories per Serving: 170
Fat: 2.7g
Carbs: 29.9g
Protein: 6.7g

Roasted Cauliflower Soup

Roasted Cauliflower Soup:

1 head cauliflower, cut into peices
1 onion cut into wedges
2 cloves garlic, minced
4 cups veggie broth
1 large potato cubed (or a large yam)
Salt, Pepper, Paprika, Roasted red pepper flakes.
Olive oil



Preheat oven to 400.  Mix the cauliflower with red pepper flakes and olive oil and bake on baking sheet for 15 min.  Add onion and garlic and cook until soft (Another 20 mins).  Stir every 10 min.

Heat broth and potato in a pot, bring to a boil and reduce, add cauliflower when its cooked through.  Add paprika, salt and pepper.  Puree half the mixture in batches and add back in with the rest of the soup.  I prefer a chunky soup so thats why I only pureed half, if you like a smooth soup puree the whole thing.

Cauliflower is a great source of fiber and will help clean your digestive system.  This recipe is so low in calories and takes so delicious you can have a second bowl with out the guilt :)
This recipe takes 1hr and serves 4.
Calories: 45
Protein: 2g
Carbs: 10g
Fiber: 2g

Kale Egg-Drop Soup

Another rainy day, so another rainy day soup.


Kale Egg-Drop Soup:

2 cups water
6 cups chicken or Veggie broth
1.5 C small whole wheat pasta shells
1 can chick peas rinsed and drained
1/2 Onion, diced
3-4 cups chopped kale (1 bunch)
3 eggs + 1 egg white beaten
2 Tbsp lemon juice
Salt/pepper/pinch on nutmeg
6 tbsp parm cheese

1. Mix water, broth, pasta, chickpeas and onion in a pot and bring to boil over high heat. Boil 5 mins.
2. Add chopped kale and turn heat down to low, whisk in the eggs. Season with salt, pepper and nutmeg. 3. Add in the lemon juice.  Serve topped with parm cheese.

This recipe makes 6 servings.
 Total time this recipe takes: 35 min.
The kale could be sub'd for spinach or arugula :)

Cals: 195
Fat: 6g
Carbs: 24g
Protein: 14g


Fiber: 6g

Roasted Butternut Squash Soup

I'm sure I must have tried butternut squash sometime in my life but if I did I cant remember, I saw this recipe and tried it out for myself and actually enjoyed it.  When I first cut it open it reminded me of a pumpkin but smelled sort of like a cantaloupe

 Roasted Butternut Squash Soup
1 Butternut squash (about 1 1/2 pounds)
1 Tbsp olive oil
1 large onion diced
2 cloves garlic
1/2 inch piece of ginger sliced thin
3 Cups chicken or veggie broth
Pepper
Parsley, chives, cilantro to garnish

Heat oven to 375
Peel, seed and cube squash. Toss onion, ginger, garlic and squash in olive oil and place in roasting pan.  Sprinkle with salt and roast until squash soft (30-40 mins) remove from oven and let cool for 10 mins.
Meanwhile heat broth and add squash mixture to it.  Once cooked through blend in batches in blender, put back in pot and heat again, add pepper.

This recipe makes 6 servings (2/3 Cup)
Calories: 112
Fat: 2.5g
Protein: 3.3g
Carbs: 22.4g
Fiber: 3.6g

Southwestern Sweet Potato Soup

My good friend Catherine has made this soup for me a few times and I thought I would give it a shot tonight as I have a runny nose and needed something to warm me up.  Sweet potatoes are great for curing congestion of the nose and lungs as well as relieving asthma.  They also sooth the stomach and intestines and promotes a healthy digestive tract.  They are rich in dietary fiber, vitamins C, B2, E, and B7.  So heres the recipe:

1 tbsp olive oil
1/2 C chopped onion
2 C peeled and diced sweet potatoes
1 C peeled and diced baking potato
4 C veg or chicken stock
1 C fresh or frozen corn kernals
1 red pepper roasted
1 jalapeno seeded and chopped
1/4 C parsley, green onion or coriander.

In large pot heat oil and mix in onion until soft. (3-4 min)
Add sweet potatoes and potatoes and cook for 2 - 3 min.
Add stock, bring to a boil and cook until soft. (10-15 min)
In a blender puree the mixture until smooth, return it to the pot.
Add in corn, red pepper and jalapeno and cook for another 3-4 mins.
Serve garnished with parsley.

This is so simple and one of the best soups Ive made.  You can choose your heat by adding more jalapeno or not adding any at all.
Calories: 147
Protein: 5.5g
Fat: 3.7g
Carbs: 24g
Fiber: 2.8g

Moroccan Chickpea Soup

This soup is easy, low cal and packed with protein.  Would be good served with naan bread or something to dip in it. 

1 tbsp olive oil
1 med onion, chopped
2 celery stocks chopped
2 tsp ground cumin
3 cups hot veggie stock
1 can stewed tomatoes * option is to blend them first
1 can chick peas - rinsed
3/4Cup broad beans
zest from lemon and juice from 1/2 lemon
Cilantro or parsley
- I added 2 handfuls of spinach instead of the broad beans because I couldn't find them in the store. Also I added 2 large carrots.

1.  Heat oil in large pot, fry onion, celery and carrot until soft.  Add cumin and fry for another min.
2. Turn up the heat, add stock, tomatoes and chick peas.  Simmer for about 10 min.  Throw in Broad beans and lemon juice, cook for 2 more min.  Season to taste then top with cilantro.

Nutrition:
Calories per serving - 148.  Protein - 9g.  Carbs - 17g.  Fat - 5g.  Fiber - 6g

Fresh Asparagus Soup

  Move over double stuffed oreos, sour keys and mint chocolate ice cream.  Have I got news for you! First off, who enjoys the after math of pms or prego binging?  If you do your sick and this article is not for you.  All that junk may feel good at the time but thats about it.  How about trying something healthy that actually benefits your body?
  Asparagus has many health benefits but here are some you probably didn't know.  This low Cal veggie is packed full of vitamin A, C and K.  It also contains potassium, folic acid, fiber, niacin, calcium and magnesium. 
  Pregnant or planning on getting prego? Did you know the high level of folic acid and calcium are important in reducing birth defects and helping maintain a healthy weight in a fetus. 
  PMS? The diurectic effect can relieve swelling and bloating.  The magnesium also relieves irritability, fatigue and depression.  Also asparagus can work as a mild laxative.  So here is a great, easy, healthy recipe for you to try next time your feeling bitchy and bloated:

Fresh Asparagus Soup:
1 pound fresh asparagus
3/4 C onion
1/2 cup vegetable broth
1 tablespoon butter
2 tablespoons all-purpose flour
1 teaspoon salt
1 pinch ground black pepper
1 1/4 cups vegetable broth
1 cup soy milk
1/2 cup yogurt
1 teaspoon lemon juice
1/4 cup grated Parmesan cheese

1. Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.  
5. This soup is rather sweet so I added hot sauce :) 

 Nutritional Value:
Calories: 134  Fat: 5.7  Protein: 7.7  Carbs:  14.9 Fiber: 3.2

Russian Borscht

The mennonite in me has come out for the evening.  I love borscht, I have used another recipe for awhile but had no idea what the nutritional value was of it so I decided to try this recipe.  I would use broth instead of just water. I tried with just water and it was a little bland, also I tried it right away and didnt care for it.  After I let it simmer for almost an hour and then sit with the lid on for over an hour it was delish!

Russian Borscht:
1 1/2 cups diced potatoe
1 cup sliced beets (I used 2 cups)
4 cups Veg stock or Water
2 Tablespoons butter (I used olive oil)
1 teaspoon caraway seed - optional - I didnt use
2 teaspoon salt
2 Celery Stock chopped
2 large carrot chopped
3 cups chopped red cabbage
black pepper to taste
Ok....it says 1/2 teaspoon fresh dill.  I used over a cup... its borscht...you need lots of dill!
1 tablespoon cider vinegar
1 tablespoon honey
1 cup tomato puree
sour cream for topping.

1.  Potatoes and Beets in broth, in a med saucepan, bring to boil and cook until soft.  Put aside.
2.  Melt butter in a large sauce pan over med heat. Stir in onions, carawat seeds and salt.  Cook until soft (5min) Then stir in carrots, celery and cabbage, Mix in the stock and cook for 10 mins with lid on.
3. Add beets, potatoes, dill weed, black pepper, cider vinegar, honey and tomato puree bring to a boil, reduce heat, simmer for 30-60 mins.
4. Top with sour cream....I LOVE Borscht with sour cream, to bad Im trying to be healthy ;)

This makes 8 or so servings.  Per Serving with out sour cream: 128 Cals, 5g fat, 19g carbs, 3g protein, 3.7g fiber.