Cucumber Soup

The other day I saw a yummy looking cucumber soup being whipped up on the Today Show.  I took to the internet to find a recipe.  Little did I know there are a ton of variations.  Some are spicy, some are sweet.  It really all depends on your preference. 
Therefore, I will leave it up to you which one you make (search cucumber soup).  No matter what you choose, cucumber soup is a perfect chilled soup for the summer.  Try having a bowl before heading out to dinner as it will nicely fill your tummy and prevent you from overindulging.  Just make a batch, pour into pitcher and store in fridge.  Just keep a few things in mind.  Sub Greek yogurt, low-fat sour cream, or cottage cheese for any heavy cream.  Try using English cucumbers (I found at Trader Joes) as they have fewer/smaller seeds. 

Let me know what variation you try!

Until next time…
look good, feel good, do good
Sara B.

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
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
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

Egg Salad Sandwiches

I LOVE egg salad sandwiches! In fact, egg salad is one of the items J and I often make on Supersized Sundays so we can have an easily prepared and healthy lunch throughout the week.

The first step to making superb egg salad is how to cook the PERFECT hard boiled egg.

Today I am going to let you in on the secret….

Gently place eggs in saucepan. Fill pan with water till it is about 1/2 an inch above the eggs. Turn heat to high and wait for water to boil. When water starts to boil (no earlier or later) set timer for 10 minutes. In the meantime prepare ice bath in medium bowl.
When timer dings remove pan from heat. Carefully remove eggs from the water with tongs and place in ice bath.

Once eggs are cooled, peel and admire their perfection.

Now you’re ready to make Egg Salad…
another loosely adapted recipe from my crossfit buddy Katie…thanks!
Egg Salad Sandwiches

6 eggs – use omega 3 eggs for an added health benefit!
1/4 cup Greek yogurt or plain (I use my homemade yogurt)
1 teaspoon Dijon mustard
1/2 teaspoon prepared yellow mustard
1 lemon
1/4 cup chopped green onions and/or chives
2 tsp pickle juice or relish
dill (optional)
sea salt and fresh ground pepper to taste

In a medium bowl, stir together the yogurt, Dijon mustard, yellow mustard, pickle juice, dill and green onions/chives. Add a squeeze of lemon juice. Chop the eggs into chunks and mix gently with the dressing. Season with salt and pepper.
Place salad covered in fridge for an hour or two so flavors can fuse.

My open faced sandwich with vinegar cucumbers & J’s sandwich with extra yellow mustard and spinach. I also like egg salad on a whole wheat cracker smeared with laughing cow cheese. YUM! Try WASA crackers, Triscuits or good ol’ (wheat) saltines.

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

Dill & Vinegar Cucumbers

As many of you know I did a news segment on KCCI Wednesday night about buying fresh and local.
I decided I would post another of my favorite recipes for using local produce.
Today’s star veggie is cucumbers!
Dill & Vinegar Cucumbers
1/2 c white vinegar
1/4 c plain or Greek yogurt (I use my homemade yogurt)
1/2 tsp dried dill
1 T sugar
2 cucumbers, thinly sliced
Rinse cucumber in water. Take a fork and score the sides of the veggie (this makes for a pretty presentation). Slice thinly. Mix all ingredients above and add sliced cucumbers. Cover each slice well with vinegar mixture.
Place lid over bowl and refrigerate for a couple hours. Enjoy!
I eat them like chips, on top of leafy green salads or on sandwiches.

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