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.

Cream of Potato & Pear Soup

As my season for warm and comforting soups wraps up, I thought I would cook up one more delish bisque. 
Cream of Potato & Pear Soup
adapted from Clean Eating Magazine
Ingredients:
1 C low sodium chicken broth (I use Watkins powder)
1 lb organic potatoes (redskin is preferred), chopped into 1 inch cubes
1 yellow onion, chopped
1 T dried rosemary
1 T dried sage
1 lb ripe Bosc pears, cored and chopped
1 lb greens (organic spinach, organic kale, or Swiss chard, etc), finely chopped
1 15oz can navy beans, drained and rinsed
1 pint low-fat milk
1 large carrot, peeled and shredded
2 oz shaved Parmesan cheese
ground black pepper and sea salt, to taste
Instructions:
In large soup pot, bring broth and 1 C water to a boil. Add potatoes, onion, rosemary, and age.  Reduce heat to medium and simmer for 10 minutes.  Stir in pears and immediately remove from heat.  With an immersion blender, puree mixture until smooth.  (you can use a blender as well, just need to let the soup cool and then blend in batches.)  Return pot to stove and heat on medium-low.  Stir in greens and bring to a gentle simmer.  Cook, stirring occasionally, until thickened, about 5 minutes.  Reduce heat to low and stir in beans.  Gradually add milk, stirring constantly until heated through.  Remove from heat and divide into bowls.  Garnish with carrot, Parmesan, and pepper. 

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

Creamy Rosemary Wild Rice Soup

Normally when we see creamy and soup we think…rich tasting and high in calories. 
Don’t be fooled by this soup, although it has the creamy taste it kicks the high calories to the curb. 

Ingredients:
1 T olive oil
8 oz chicken breast, cubed
1 medium yellow onion, diced
2 cloves garlic (I omitted)
2 stalks organic celery, diced
1 large carrots, diced
1 large parsnip, diced
3 Ts minced fresh rosemary
1 qt (4Cs) low sodium chicken broth (I use Watkins)
1/2 C wild rice
2 Ts whole wheat flour
1 C skim milk or evaporated skim milk
2-4 oz low fat cream cheese or plain Green yogurt for creaminess
salt and pepper to taste
Instructions:
In large saucepan over medium-high heat, heat the olive oil.  Add cubed chicken breast and sear until browned, 405 minutes.  The meat does not need to be cooked through.  Add the onion, garlic, carrot, and parsnip, then cook until browned, about 3-4 minutes.  Add the rosemary, broth, and wild rice.  Bring to a simmer and cover.  Cook for 45 minutes, or until the rice is tender.  Add the flour and cook, stirring constantly, for 3 minutes, or until thickened.  Add the milk, cream choice and heat.  Season with salt and pepper. Enjoy!

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

Veggie Bisque & Hot Turkey Cheddar

This is one of my all-time favorite soups to make.  This fall I prepared a large batch during a Sara B Cooking Class and froze.  Freezing is fabulous idea for quick and convenient meals, especially when someone (J) texts you on a cold, grey day stating “craving soup….”

Check out the last time I posted this recipe…11 degrees…brrrr!

Veggie 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 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 blender to puree right in the pot…less mess.


A great side: hot turkey & sharp cheddar cheese sandwhiches! 

To freeze: place a Ziploc freezer bag in a bowl, create a large opening at the top.  Ladle the cooled soup into the bag.  Zip close and freeze. 

What are your favorite warm dishes to serve up on 11 degree days?


HAPPY THANKSGIVING FROM MY FAMILY TO YOURS! 

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

Slow Cooker Chicken Barley Stew

Short on time when you come home from worK?  Prepare the cut veggies the night before, throw it all in a crock pot the next morning and set to low and viola…dinner is ready when you come home (and it smells great too.)
Slow Cooker Chicken Barley Stew
from the kitchen of fellow crossfitter, Katie and Clean eating Magazine

INGREDIENTS:

  • 32 oz low-fat, low-sodium chicken broth
  • 1 tbsp garlic, minced
  • 1 tsp garlic sea salt
  • 1/2 tbsp thyme (1 T of fresh herbs equals 1 tsp of dried is you only have dried on hand)
  • 1/2 tbsp basil
  • 1/2 tbsp cilantro
  • 1/4 tbsp dill
  • 2 bay leaves
  • 1/2 tbsp fresh ground black pepper
  • 12 oz boneless, skinless chicken breast, cubed (uncooked)
  • 1/2 cup uncooked black-eyed peas, rinsed and picked through
  • 1/2 cup barley
  • 1 medium sweet onion, cubed
  • 20 oz potatoes, peeled and cubed (best to choose organic)
  • 10 oz carrots (3 large), peeled and cut into 1/2-inch slices
  • 8 tbsp low-fat sour cream (optional) or J choose skim cottage cheese for his topping
  • I added a few dashes of Cholula
  • I also added some sliced of avocado for a healthy fat

INSTRUCTIONS:

  1. Fill a slow cooker with broth, 8 oz water, garlic, herbs and pepper. Add chicken, peas and barley, then layer onion, potatoes and carrots overtop. Liquid should just cover vegetables. Do not stir.
  2. Allow to simmer overnight, at least 4 to 6 hours. Remove bay leaves and stir before serving. Spoon 1 cup into each bowl and top with 1 tbsp sour cream, if desired.
Nutrients per 1-cup serving without sour cream: Calories: 230, Total Fat: 2.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 5 g, Sugars: 4 g, Protein: 21 g, Sodium: 240 mg, Cholesterol: 40 mg
Any other time savor secrets out there?!  I would love to hear from you and create a post for all those busy families!

Contact me today for your personalized nutrition plan…tackle your health before the holidays!

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

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