Creamy Tomato Thyme Soup

Creamy Tomato Thyme Soup

Ingredients:

2 T olive oil

1 medium yellow onion, chopped

1 large carrot

1 stalk celery (organic)

2 cloves garlic, minced

1tsp fresh thyme leaves, plus additional for garnish

pinch of crushed red pepper flakes

3 1/2 C chopped tomatoes including juices (fresh or canned)

2 C chicken broth (I love Watkins)

1 tsp sweetener of choice

2 T plain Greek Yogurt

4 tsp Parmesan cheese...fresh adds a new dimension of flavor :)

Instructions:

Heat oil in large saucepan on medium-low heat. Add onion, carrot, and celery and cook stirring occasionally, until veggies are softened and starting to brown (about 12 minutes). Add garlic, thyme, and pepper flakes. Cook, stirring for 1 minute. Add tomatoes and broth. Increase heat to high and bring to boil, then reduce to a simmer for 20 minutes. Puree soup with a hand blender, in a blender in batches or food processor. If using blender, only fill half full and leave lid slightly ajar to let steam escape. Stir in sweetener. Serve warm with a scoop of Greek yogurt, cheese shavings and fresh thyme leaves.

Pair this soup with a ooey-gooey grilled sharp cheese sandwich on Ezekiel Sprouted Grain Bread.

Nutrition for one cup soup and 1 tsp cheese:

151 calories, 8g fat, 15g carbs, 3g fiber, 6g protein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Smoky Black Bean And Corn Chowder Recipe

The other day J came home and handed me a blank receipt with a list of ingredients written on it in black permanent marker. He said is was a delicious soup he had at a restaurant in Fargo and insisted I tried to "remake." With only knowing what was actually in the soup and not to what degree I started investigating recipes. I finally found one that with a few manipulations and "healthifying" efforts fit the bill.
Smoky Black Bean And Corn Chowder
from cdkithcen.com

Ingredients:
1/2 cup yellow onions, chopped
1 cloves garlic, finely chopped
2 stalks organic celery (with leaves)
2 tablespoons butter (I use Land O Lakes whipped butter)
1/2 cup evaporated milk instead of cream
1/4 teaspoon black pepper, freshly ground
1 1/4 teaspoon sea salt
1 can whole kernel corn, drained
8 ounces black beans, canned, drained
3 cups chicken broth
5 slices turkey bacon or you could use Canadian bacon
1ish chipotle peppers (come in a can) - watch out these suckers are hot and people can add their own if they desire more heat
1 tsp cumin
chili powder (optional, I found there to be enough spice from the chipotle peppers)
Instructions:
Cook bacon to desired crunchiness in soup pot. Remove from heat and dice into pieces.
In a soup pot, saute onion, garlic and celery in butter until tender but not brown. Stir in salt and black pepper.
Add milk and chicken broth and bring to a boil, stirring constantly for about 1 minute.
Stir in drained corn, bacon pieces, chipotle pepper and drained black beans. Add cumin. Reduce the heat and simmer for 10 minutes or until ready to serve. Garnish with a spoonful of Greek yogurt. Makes 6 servings.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Celery & Pear Bisque

You know how I get about soups this time of year....I just can't get enough. So here is another scrumptious soup to add to your recipe rolodex.

Let's get to know the pear a bit so we can appreciate the health benefits it is providing us as we slurp down this soup.

Protection from Free Radicals
Pears are a good source of vitamin C and copper. Both of these nutrients can be thought of as antioxidant nutrients that help protect cells in the body from oxygen-related damage due to free radicals. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses.
Pears Promote Cardiovascular and Colon Health
Pear's fiber does a lot more than help prevent constipation and ensure regularity. Fiber has been shown in a number of studies to lower high cholesterol levels, good news to people at risk for atherosclerosis or diabetic heart disease. Fiber also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. This may be one reason why diets high in fiber-rich foods, such as pears, are associated with a reduced risk of colon cancer.

from WHFoods.com

Celery & Pear Bisque

from Bon Apetite

Prep: 30 min, total: 50 min

6 servings, calories 178

Ingredients:

4 1/2 T butter (I used Land o Lake tub butter)

6 C thinly sliced celery with leaves - celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops so choose organic if it can be found.

18 oz unpeeled ripe Bartlett pears, cored, diced (generous 3 cups) plus 1/2 C finely diced for garnish - again these are on the dirty dozen so choose organic

1 1/2 C chopped dark green leek tops

reserve one leek stalk (white part) and chop into soup

3 bay leaves

1 1/2 tsp chopped fresh thyme or 1 tsp dried thyme

1 1/2 T whole wheat flour

3 C or more of Watkins chicken broth

Instructions:

Melt butter in pot over medium-high heat. Add sliced celery, generous 3 cups diced pears, leak tops and one chopped stalk, bay leaves, and thyme. Cover; cook until celery softens, stirring occasionally, about 8 minutes. Toss in flour. Stir in 3 cups broth; bring to boil. Cover, reduce heat to medium low and simmer until celery is tender, about 20 minutes. Remove bay leaves from soup. Puree soup with hand blender or in batches with blender. Season to taste with sea salt and pepper. Thin with more broth if desired although mine was perfect. Rewarm before serving. Garnish with diced pears and any reserved celery leaves.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Tomato-Vegetable Bisque

Another fan favorite this time of year is my
Tomato-Vegetable Bisque
Warm up your soul on these frigid 11 degree days with this healthy, scrumptious soup.
I like to make big batches and freeze so I can pull out of the freezer at any time.

Ingredients:
2 T olive oil
1 medium-sized onion, peeled and chopped
3 large carrots, peeled and cut into coins
3 medium parsnips, peeled and cut into coins
1 head celery diced
1/2 dried oregano
1/2 tsp black pepper
2 can (28 oz each) diced tomatoes, drained
4 cups Watkins chicken broth (or veggie broth)
2/3 C skim evaporated milk
parsley for decor
Instructions:
Heat oil in large pot over medium heat. Add onion and cook 6 minutes. Stir carrots, parsnips, celery, oregano and pepper. Cook an additional 3 minutes.
Add drained tomatoes and 2 cups broth. Increase heat to medium-high and partially cover pot.
Bring to a simmer, then reduce heat to medium and continue to simmer 10 minutes, until vegetables are cooked.
Ladle half of mixture into a blender; carefully puree. While blending, add 1 C of the remaining broth. OR use hand held belnder to puree right in the pot...less mess.


Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Apple Squash Soup

Get ready for fall infused foods....
Once the leaves start turning and the air gets a little bite to it my cravings for squash, apples, pumpkin, and soup goes through the roof. Luckily, all these foods offer amazing health benefits including vitamin A to help ward of the looming cold and flu season.


This recipe is wonderfully simple and incredibly comforting. Garnish with apples and a couple slices of whole wheat baguette.
find the recipe here: Apple Squash Soup
or here:
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Land o' Lakes butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).
Return to pan and add evaporated milk. Enjoy!

Want to enjoy the comforts of learning to cook a delicious and nutritious meal from your home? Invite me over for an hour of cooking with the gals (or guys). Group or individuals sessions are welcomed! The only thing you supply is the house to make a mess in :)

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

About as easy as it gets Tortellini Soup

A few weeks ago when I was still trying to fill my belly with whatever would settle it, I remembered this easy tortellini soup recipe my mom use to dish up.
Quick & EasyTortellini Soup
Ingredients:
1 package tortellini's
1 container V8 vegetable juice
1 container of frozen, chopped spinach OR 4-5 cups fresh, chopped
1 can diced tomatoes (Italian flavor)
1 lb lean ground beef or ground turkey breast
Italian seasoning
Instructions:
Brown meat in large sauce pan. Add various Italian seasonings such as oregano and basil.
Add cooked meat, V8, tomatoes, and spinach to large sauce pan over high heat. Add tortellinis. Bring to a boil and then reduce to medium heat. Heat until tortellini's are tender.

Serve with a slice of fresh mozzarella or grated Parmesan cheese.

Enjoy!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Gazpacho Soup

What is gazpacho you ask? Well let me tell you.... gazpacho is the PERFECT summer soup served chilled with in season fresh veggies and spices.

This recipe is compliments of my good pal Leigh. She and I both ran track and graduated in dietetics from ISU. She now works as a dietitian at the KU Integrated Med Center.
Each week she does a cooking class and I was lucky enough to sit in on last nights where she dished up this refreshing soup from the cookbook Simply in Season.

Gazpacho Soup
described as being the perfect balance of sweet, spicy, and cool
Ingredients:
4 C tomato, chopped - load up on your cancer fighting antioxidant, lycopene
be sure to purchase local tomatoes, can use heirlooms in recipe as well
2 C vegetable broth
1 C cucumber, diced - get you healthy glowing skin from chomping of these
1 C green or red bell pepper, diced - Vitamin C and A reduces damage to your cells caused by free radicals. This damage can lead to atherosclerosis and heart disease.
1 C celery, chopped
1/2 yellow or red onion, diced - onions offer a blood sugar-lowering effect
2 T honey or agave nectar
1 T lemon juice
1 tsp sea salt
several dashes on Worcestershire sauce
10-12 drops of Tabasco pepper sauce
6 ice cubes
1 avocado, sliced (this is an optional, but highly recommended garnish)
optional: chopped green onions or chives to garnish
Instructions:
In large mixing bowl or soup pot mix together ingredients, let stand for 30 minutes to let flavors mingle.
Optional: puree half of the ingredients in a food processor and leave half chopped or diced for a thicker broth base.

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Chili- White Chicken Chili and Deer Meat Chili

It's not too late to make you last batch of chili for the season! If you've got it in you you must try these two yummy versions.
We served them up for a CrossFit get-together the other week.

White Chicken Chili
From J and I's good friend Robin, it's sooo tasty and has a nice kick to it. Thanks for sharing Robin!

Ingredients:
1 pound Northern beans (canned - rinse until foam is gone)
1 large onion chopped
1 teaspoon garlic, finely chopped
1 Tablespoon dried oregano
1 Tablespoon chopped jalapeno pepper
dash cayenne pepper
2 teaspoons ground cumin
pinch ground cloves
5 cups of chicken broth
1 can Rotel tomatoes
1/2 cup lime juice
3 cups cooked chicken, diced (I use HyVee Rotisserie chicken - usually makes 4 cups - but go ahead and add it all)
1/2 cup chopped fresh cilantro
1/3 cup Parmesan cheese
salt and pepper to taste

holding my chicken hostage

Instructions:
Briefly saute onions and garlic on stove until fragrant and onions are translucent. Add to beans along with oregano, jalapeno pepper, cayenne, cumin, cloves and chicken broth. Add 3 cups of water. Bring to a boil. Reduce heat and simmer 30 minutes. Add Rotel, lime juice and chicken. Cook 30 minutes, simmering. (Add more water if soup is too thick) Sprinkle with Parmesan cheese and fresh cilantro to serve.


Deer Meat Chili
thank you Jason (CFEpic coach) for the deer meat!
Ingredients:
1 can black beans
1 can garbanzo beans
1 can chili beans

1 can corn
RINSE ALL THESE
1-2 cans stewed tomatoes Italian flavor
1 can Rotell's
1 half jug Vegetable juice to add liquid (I add the whole things and let it simmer down)
1 lb browned ground turkey breast
1 lb browned and seasoned lean ground deer meat or ground beef
(we seasoned the deer meat with spices before adding to pot...Italian, chili powder, cumin, onion powder, garlic powder...whatever floats you boat)
1 green pepper, chopped
1/2 onion, chopped
SAUTE onion and pepper WITH THE MEAT and seasonings
Pour all into big pot, bring to boil, add a dash of chili powder and then simmer for half the day. I think it is best to make the day before you serve so the flavors can enhance!


To come: homemade hummus, fish from Seattle (scallops, salmon, halibut), and the recipe that will change your opinion forever of the white squared food known has tofu

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Minestrone Soup with Quinoa

Looky here...another soup!
It's still windy, snowy, and cold here in Iowa so until I see the 50's roll around I will keep myself all warm and fuzzy feeling with healthy soups!
This one is a must try (I say that about all of them, but I really mean it).

Minestrone Soup with Quinoa
from Clean Eating Magazine
Ingredients:
2 T olive oil
2 medium carrots, peeled, cut into 1/2 inch dices
1 cup fennel, cut into 1/2 inch dices
1 cup red or white onion, diced
2 large cloves garlic, finely chopped
2 bay leaves
2 tsp fresh thyme leaves, chopped OR dried thyme
1/4 tsp fennel seeds, crushed (I just kinda crushed them under my knife as you would with garlic)
1 1/2 cups cooked cannellini beans (white kidney beans), rinsed and drained

I doubled the recipe so for my second 1 1/2 cups I used red kidney beans for more color
2 cups diced tomatoes (fresh or canned)
1/3 cup uncooked but rinsed quinoa
sea salt and ground pepper
1 cup spinach, cut chiffonade
go here to learn how to chiffonade:
http://localfoods.about.com/od/basics/ss/Chiffonade.htm
3 T basil (fresh or dried)
2 oz Parmesan, grated, optional

Instructions:
In large pot heat olive oil over medium heat. Add carrots, fennel, onion, garlic, bay leaves, thyme, and fennel seeds. Cook and stir often until veggies are soft (8 minutes). Add 6 cups water, beans, tomatoes (in juice if using canned), and quinoa. Increase heat to high and bring to boil. Reduce heat to low and simmer for 20 minutes. Remove bay leaves and season with salt and pepper. Stir in spinach and basil just before serving. Garnish with cheese if desired.

Abby trying to figure out how to cut the fennel!?
go here to learn how:
http://www.cookthink.com/reference/129/How_to_prep_fennel


mmmm....yum
so many colors=so many nutrients!

Viola! Enjoy!
nutrients per 8 oz with cheese: 137 cals, 5g fat, 19g carbs, 5g prot

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Winter Tomato Soup

I told you I was on a soup kick...

J and I were craving grilled cheese and tomato soup the other day.
However, I was so disappointed when I looked at a tomato soup can and saw high fructose corn syrup in the ingredients. I should have known. Not to be defeated, I decided it was time to clean up my tomato soup!

Winter Tomato Soup
My friend Abby A. gave me this recipe...thanks Abby!
Ingredients:
1 tsp olive oil
1 small onion
2 clove garlic, chopped or 1 tsp jarred chopped garlic
2 T no salt added tomato paste
1 tsp stevia, agave nectar or honey
1 tsp thyme
1 bat leaf
2 cans no salt added diced tomatoes (I used olive oil and garlic seasoned)
1/4 c fat free milk
2 t plain yogurt or plain Greek yogurt
Instructions:
heat olive oil in medium sauce pan. cook onion until tender, about 5 minutes. Add tomato paste, sugar source, thyme, bay leaf, tomatoes and juices, and 2 c water. Stir together and bring to boil. reduce heat and simmer for 20 minutes.

Remove bay leaf, Using handheld blender, puree soup in saucepan until smooth. (if doing this in blender, let soup cool and blend in batches).

Add milk and yogurt to soup and stir in. let soup warm, salt and pepper to taste and serve.
Make 4 servings but I suggest doubling it as you'll want leftovers!
Nutrition: 76 cals, 1.5g fat, 14g carbs, 3g fiber, 3 g protein.


Another tasty vegetarian, protein packed soup is my Aunt Barb's Quinoa Soup (found under soups)

Until next time...
look good, feel good, do good
www.sarabconsulting.com

see you at the Simpson Health Fair Thursday from 11-2

Black Eyed Pea Soup

Recently, I have been cooking with more beans. I am trying to replace one meal a week with a vegetarian option....1. because meat can get expensive and 2. it adds more variety to J and I's diet.

Beans are an excellent source or protein, carbohydrates, and fiber (I think we all know that one). "but what about the sodium" you ask?
Well there are two simple solutions to that

1. Cook with dried beans. This is very easy and you can cut the cooking time in half by soaking them overnight.
OR
2. Rinse and drain your beans that come canned. A recent study done by the University of Tennessee showed that draining reduced sodium by 35% and rinsing reduced it by 41%!


Black Eyed Pea Soup

look at these beautiful beans

Ingredients:
3 T extra virgin olive oil
1 yellow onion, peeled and chopped fine
5 firm potatoes, well scrubbed and grated
4 stalk of celery with leaves, chopped fine
5 small firm zucchini, trimmed and grated
2 parsnips, peeled and grated
2 thick carrots, peeled and grated
3 cloves of garlic, peeled and passed through garlic press (or finely chopped)
6 C Watkins chicken broth or vegetable stock
1 tsp sea salt
pinch of black pepper
1-2 C black eyed peas, cooked in water until tender (about 45minutes) or rinsed and drained
handful or fresh parsley or dried, chopped

Instructions:
Add olive oil to soup pan or Dutch oven. Heat on medium-high. Add onion and cook until soft. Place grated potatoes into pan and stir. Add other veggies and garlic and stir well. Add stock, sea salt, and pepper. Bring to a boil and reduce heat.

Let simmer for several minutes. Using hand immersion blender, puree soup until quite smooth. Add black-eyed peas and simmer until heated through. Ladle into bowls, garnish with extra beans and parsley. Enjoy!

Nutrition for 2 cups: 238 calories, 8g protein, 41g carbs, 6g fat, 1g sat fat, 7g fiber, 700mg sodium (less if you use dried beans)


Did you know: according to recent studies, grating food helps breakdown plant material, which increases the body's ability to absorb nutrients.

Until next time...
look good, feel good, do good...
www.sarabconsulting.com

come see me at the Simpson Health Fair on Thursday from 11-2

Mom's Homemade Chicken Noodle Soup

Does it get anymore comforting than this on a rainy, cold fall day?

so much to be thankful for...like the warmth of a home :)

Mom's Homemade Chicken Noodle Soup

Ingredients:

6C Watkins chicken broth

4C water

2-3 large leeks (or onions), diced

1 head of celery, chopped, leaves and all 

4C carrots sliced

24oz Reames egg noodles

(these are what my Mom uses, you can find them in the freezer aisle...there are a few whole wheat verions but I wanted to make it has she does...they are yummy)

4-5C chicken breast, cooked, cubed...you could use your leftover turkey!

pinch of sugar

salt and pepper to taste

parsley

Instructions:

Bring chicken broth and water to a boil in a large stockpot.

Add leeks, celery, and carrots. Reduce heat to medium-low and simmer, covered, 15-20 minutes. Add egg noodles and allow to simmer 15 more minutes or until noodles are cooked. Add chicken and heat 5 minutes. Add pinch of sugar. Season with salt and pepper to taste, add parsley.

Serve a batch and freeze a batch for later!

Happy Thanksgiving!

to come....mashed carrot-sweet potatoes, applesauce-banana bread

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Tomato-Vegetable Bisque - impress your guest!

My parents came to visit Jeremy and I before they embarked on a two week vacay to Nashville and Florida! We got a lot of chores done...my house is full of Christmas cheer now, thanks Mom! And Dad helped me till my garden spot for next spring...I can't wait!
I made sure to feed them well and they were very impressed by this new soup recipe I tried!

Tomato-Vegetable Bisque
Ingredients:
2 T Olive oil
1 medium-sized onion, peeled and chopped
3 large carrots, peeled and cut into coins
3 medium parsnips, peeled and cut into coins
1 head celery diced
1/2 dried oregano
1/2 tsp black pepper
2 can (28 oz each) diced tomatoes, drained
4 cups Watkins chicken broth (or veggie broth)
2/3 C evaporated milk
parsley for decor
Instructions:
Heat oil in large pot over medium heat. Add onion and cook 6 minutes. Stir carrots, parsnips, celery, oregano and pepper. Cook an additional 3 minutes.
Add drained tomatoes and 2 cups broth. Increase heat to medium-high and partially cover pot.
Bring to a simmer, then reduce heat to medium and continue to simmer 10 minutes, until vegetables are cooked.

Ladle half of mixture into a blender; carefully puree. While blending, add 1 C of the remaining broth.

Repeat with remaining tomato mixture and remaining broth. Return to pot, stir in milk and heat until warm. Serve and WOW your guests!

Roasted Root Vegetables
dinner the next night consisted of a round roast (place in crock pot on low with 2 cups beef broth for most of the day) Perfect!
and oven roasted root veggies

turnips and rutabaga

carrots, onion, and red potatoes
seasoned with rosemary, olive oil, sea salt, and pepper
425F for about 30minutes-carrot mix and 1 hour rutabaga mix

to come...chicken noodle soup (Mom's recipe), whole wheat-applesauce banana bread

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Apple Squash Soup and Uncle Jim's Veggies

Apple Squash soup....mmmm...scroll down to get the recipe!


Uncle Jim from Oto, IA came to visit and with him he brought a carload of veggies! I was sooo excited to get a share of the goods!


According to Uncle Jim...leeks and parsnips are the veggies from heaven :)

the goods: giant sweet potatoes, butternut and acorn squash, onions, leeks, parsnips, and fun gourds (decoration only)

I love a good produce section

Apple Squash Soup
I have always loved squash soup, but have not loved the heavy cream usually required to make it. This recipe is sooo easy, sooo delicious, and sooo good for you!
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Smart Balance butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).

Return to pan and add evaporated milk

Heat through and serve!

garnished with apples

Parsnips
a yummy, nutritious root vegetable....and according to Uncle Jim...the veggie from heaven. It is in the same family as carrots and celery. A good alternative to potatoes in roasts or when making hashbrowns.
I prepared this batch as directed by Uncle Jim.
Chop parsnips, saute in butter (I used Smart Balance) until crisp and tender. Serve! I sprinkled a little sea salt and they tasted like fries!
Serve with ketchup if you wish.


Until next time...
look good, feel good, do good

www.sarabconsulting.com