Super Soups

Bone up - Creamy Potato, Kale, and Leek Soup
This soup's thick, smooth texture usually comes from full-fat milk or, even worse, cheese and heavy cream. But we created a recipe you can gobble without guilt. By using 1 percent milk and mashing the potatoes, you get all that creamy goodness without all the fat. And you'll still score loads of bone-building calcium from both the milk and the leafy green kale.
Prep time: 5 minutes Cook time: 17 minutes
1 lb red potatoes, unpeeled
1 Tbsp canola oil
3 c (6 oz) kale, chopped and tightly packed
3 c leek, white and pale-green parts, chopped (2 medium leeks)
1/2 tsp salt
3 c 1 percent milk
*1/4 tsp ground nutmeg
Ground black pepper
1. Cut potatoes into golf-ball-size pieces and place on a microwavable plate. Cover with waxed paper. Cook on high, rotating occasionally, until tender, about 6 minutes.2. Meanwhile, in pot, heat oil for 1 minute over medium heat. Add kale, leek, and salt. Stir. Cover and cook, stirring occasionally, until softened, about 5 minutes.3. Add milk, potatoes, and nutmeg. Reduce heat to medium-low. With potato masher or back of a large spoon, smash potatoes into small chunks. Simmer until flavors blend, about 5 minutes. Sprinkle each serving with pepper to taste.
Makes 4 servings. Per serving: 254 calories, 6 g fat (1.5 g saturated), 413 mg sodium, 42 g carbs, 4 g fiber, 11 g protein
*Tip If you prefer your soup on the thinner side, add a half-cup more milk.

Happy Meal - Turkey, Barley, and Greens Soup
Ladle sunshine into dreary winter nights with this mood-lifting mix of lean protein (turkey) and soluble fiber (barley). Eaten together, they ensure that blood-sugar levels stay nice and steady, so you don't have a manic high followed by a six-story drop. Peppery mustard greens add a touch of spice and provide folate, which helps crank out more serotonin -- one of the brain chemicals that drive your joie de vivre.
Prep time: 5 minutes Cook time: 20 minutes
1 Tbsp canola oil
1 c onion, chopped
1 c carrot, chopped
8 oz ground turkey breast
11/2 tsp poultry seasoning
*1/2 tsp ground black pepper
3/4 c quick-cooking barley
4 c fat-free reduced-sodium chicken broth
2 c water
2 c (4 oz) mustard greens, coarsely chopped
1. Heat oil in pot over medium heat. Add onion and carrot. Cover and sauté, stirring occasionally, until vegetables are lightly browned, about 5 minutes.2. Increase heat to high and add turkey, poultry seasoning, salt to taste, and pepper. Sauté, breaking turkey into small chunks, until meat is no longer pink, about 3 minutes.3. Add barley. Cook, stirring, for 2 minutes. Add broth and water. Bring to boil.4. Reduce heat to simmer and add greens. Simmer until barley is cooked, about 10 minutes.
Makes 4 servings. Per serving: 267 calories, 5 g fat (0.5 g saturated), 520 mg sodium, 38 g carbs, 8 g fiber, 20 g protein
*Tip Poultry seasoning is a blend of dried herbs. Dried sage works just as well.

Endless Energy - Southwest Bean Potage
Vegetarian meals can be super healthy, but they often wimp out when it comes to conquering hunger pangs and fueling you to function 18 hours a day. Not this baby! Pinto beans and pumpkin seeds explode with fiber (10 grams!) to keep your tummy happy. The soup's energy-boosting iron grants you superwoman-like powers (or at least helps keep you awake past 9). And loaded with vitamin C, red peppers allow your body to absorb more of that iron, for an extra jolt.
Prep time: 5 minutes Cook time: 17 minutes
1 Tbsp sunflower oil
2 c onion and red bell pepper, chopped
*1 Tbsp garlic, minced
2 tsp ground cumin
1/2 teaspoon salt1 can (15 oz) pumpkin
1 can (15.5 oz) pinto beans, rinsed and drained
4 c fat-free reduced-sodium vegetable broth
2 c (2 ounces) baby-spinach leaves, shredded
*4 tsp chopped roasted pumpkin seeds
4 lime wedges or sherry vinegar (optional)
1. Heat oil in pot over medium heat. Add onion, pepper, garlic, cumin, and salt. Cover and sauté, stirring occasionally, until onion is softened, about 5 minutes.2. Add pumpkin, pinto beans, and broth. Simmer 10 minutes to let flavors blend.3. Stir in spinach. Cook 2 minutes to wilt. Sprinkle seeds on each serving. Serve with lime wedges or a few drops of vinegar to taste.
Makes 4 servings. Per serving: 231 calories, 7 g fat (1 g saturated), 724 mg sodium, 36 g carbs, 10 g fiber, 9 g protein

Baby Spinach and Raspberry Salad

Baby Spinach and Raspberry Salad
Serves 4

1/4 cup sunflower seeds

1/4 cup white balsamic vinegar

1 tsp honey

1 tbsp each chopped fresh parsley, tarragon, chives and basil

1 clove garlic, minced

1/2 small shallot, minced

1/4 cup canola oil

8 cups baby spinach

1 cup fresh raspberries

2 oranges, peeled, membranes removed, segmented

1 red bell pepper, cored, seeded and cut into 2-inch strips

1 medium carrot, peeled and coarsely grated
PREPARATION

Heat oven to 350°. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

121 calories per serving

6 g fat (0.6 g saturated)

15 g carbs

11.5 g fiber

4.7 g protein

Reinvent your veggies

We all know we should eat our veggies- but lets face it- most of us know only a few ways to prepare them. Heres some new ideas...

Spicy Sweet Potato Sticks

Peel 1 sweet potato and cut lengthwise into 3 or 4 pieces, then cut each piece lengthwise into finger-size slices. Add 1 tablespoon olive oil to a bowl and toss with potato to coat. Add a pinch of salt and pepper and 1 tablespoon chili powder blend, paprika, or chipotle steak seasoning. Toss again to coat. Spread potato sticks evenly on a baking sheet and roast at 400 degrees F for 30 minutes, turning them once halfway through. Makes 1 serving.

Crispy Cauliflower

Divide 1 head cauliflower into quarters. Chop each quarter into medium-size pieces and toss with 1 tablespoon olive oil. Make sure each piece is lightly coated. Add a pinch of salt and black pepper and sprinkle with 1 teaspoon cumin. Toss again to coat. Spread cauliflower evenly on a baking sheet and roast at 425 degrees F for 20 minutes, shaking the pan once or twice. Don't pile it up -- the more each piece touches the hot surface, the crispier it'll be. Makes 4 servings.

Mexican Corn

Pull most of husk off an ear of corn and discard, leaving a thin layer. Pull back remainder to remove silks but leave husk attached. Pour 1 teaspoon olive oil into your palm and rub into kernels. Then rub in teaspoon cumin mixed with a pinch of salt. Fold remaining husk back into place. Grill corn for 15 to 20 minutes, turning occasionally. You'll know it's done when kernels are golden with light brown grill marks. Makes 1 serving.

Grilled Greens

Rinse and dry 1 head red romaine lettuce and cut into quarters. Lightly drizzle each quarter with about 1 teaspoon extra-virgin olive oil and sprinkle with salt and pepper. Place on a hot grill, cut side down. Close grill lid to give lettuce a smoky flavor. Let cook about 3 to 5 minutes or until cut sides are just beginning to wilt. Remove from grill, drizzle each quarter with another round of olive oil, and dust with 1 tablespoon freshly grated Parmesan. Makes 4 servings.

Blueberry Balsamic Salad

Rinse and chop 2 cups peppery greens, such as arugula or watercress, and place in a bowl. Add 1/3 cup rinsed and dried blueberries, 1/3 cup chopped cucumber, 1/4 cup chopped scallions, and 2 tablespoons crumbled salty cheese like feta or ricotta salata. Top with bottled balsamic vinaigrette. Makes 1 serving.

BLT Salad

Microwave a strip of precooked microwavable bacon, cool, and chop into bits. Place 2 cups rinsed and dried arugula in a large bowl. Add bacon and 2 seeded, chopped Roma tomatoes and toss until mixed. Make your own creamy dressing: In a small bowl, whisk together 1 tablespoon plain low-fat yogurt, 1 tablespoon Dijon mustard, 1 teaspoon olive oil, clove crushed garlic, and a pinch of salt and pepper. Makes 1 serving.

Carrots and celery beg to be slathered in creamy goodness. Ditch ranch dressing and try:

Spicy Guacamole

Chop 2 avocados and throw in a bowl with 1/4 cup diced red onion, 1/2 cup seeded and chopped tomato, 1/2 seeded and chopped jalapeno, 1 tablespoon chopped fresh cilantro, juice of 1 lime, and 1/2 teaspoon salt. Mash mixture with a potato masher or a fork until it's the consistency you like. Makes 8 4-tablespoon servings.

Lemon-Fresh Hummus

Puree these ingredients in a blender or food processor: 2 cans rinsed and drained chickpeas, 2 cloves garlic, 2 tablespoons plain low-fat yogurt, 1 tablespoon sesame oil, 2tablespoons chopped fresh parsley, 2 tablespoons lemon juice, 1/4 teaspoon lemon zest, and 1/2 teaspoon salt. Makes 12 1/4-cup servings.

The phrase "a little sugar goes a long way" is usually a load of BS. Not so with these two treats;

Baked Brown-Sugar Squash

Halve 2 acorn squash and scrape out seeds. Place cut side down on a baking sheet and roast at 375 degrees F for 30 minutes. Remove from oven and flip. Place 1 tablespoon butter inside each squash. Sprinkle with 1 tablespoon brown sugar and a dash of cinnamon. Return to oven, cut side up, and bake 20 minutes more. Makes 4 servings.

Honey-Glazed Cashew Carrots

Using a steamer basket, steam 1 cup baby carrots. When carrots are just done (about 4 minutes), remove from heat, drain, then return to pot along with 2 teaspoons honey, a pinch of salt, and 1 tablespoon chopped unsalted cashews per serving. Toss to coat. (The residual heat from cooking will melt the honey to form the glaze.) Makes 1 serving.