10 Foods, 40 Recipes ~ Soups

Chunky Tilapia & Tomato Soup
Prep time: 5 minutes
Cook time: 15 minutes
1/3 c thinly sliced baby carrots
1/3 c red onion slivers
1 Tbsp olive oil
1/2 tsp thyme
2 c chicken broth
1 c water
12 oz tilapia fillets, cut into large chunks
1 1/2 c chopped broccoli florets
1 c canned diced tomatoes, with juice
1/2 tsp ground black pepper
1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.Makes 2 servings. Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein
Variation New England Fish Chowder
Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with 1/2 c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute 1/4 c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil.Makes 2 servings. Per serving: 379 calories, 14 g fat (8 g saturated), 386 mg sodium, 21 g carbs, 3 g fiber, 43 g protein

Black Bean Soup
Prep time: 5 minutes Cook time: 15 minutes
1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese
1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional).Makes 2 servings. Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein

Chinese Pork & Rice Soup
Prep time: 5 minutes Cook time: 15 minutes
1 Tbsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 c finely sliced kale leaves
1/4 c instant brown rice
2 c chicken broth
1 c thin strips of leftover cooked pork tenderloin
2 Tbsp slivered jarred roasted red peppers
1 tsp sesame seeds, toasted
1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes.2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds.Makes 2 servings. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein

Puréed Broccoli Soup
Prep time: 10 minutes Cook time: 15 minutes
3/4 c chopped red onion
2 tsp olive oil
1/4 tsp tarragon
4 c broccoli florets
1 Tbsp flour
1 c water, divided
2 c chicken broth
1 tsp white wine vinegar
1/2 tsp ground black pepper
1 Tbsp shredded baby carrot
1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. 3. Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot.Makes 2 servings. Per serving: 165 calories, 7 g fat (1 g -saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein

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

Soups on!

As Fall is right around the corner we start to crave the warmth and comfort of healthy hearty soups. Soup can be a valuable addition to a healthy diet as it can help you get more vegatables into your diet and fill you up faster with fewer calories (usually- stick to broth based soups over cream based soups). Heres a collection of some of the Fielding Family's favorite soups!

Sausage Lentil Soup
Melissa Monson
1/2 lb. Italian sausage
1 c water
1 lrg. onion, chopped
1 garlic clove, minced
1 med. green pepper, chopped
1 tsp. salt
1 lrg. carrot, chopped 1/2 tsp. pepper
1 can diced tomatoes, undrained
3/4 c. dry lentils, rinsed
2 cans chicken broth (undiluted)
Cover and simmer for 60-70 min. until lentils are tender.
Yield: 6-8 servings

Clam Chowder
Marilyn Fielding
2 c potatoes diced
2 c sliced carrots
1 c chopped celery
1 chopped onion
salt and pepper
1 can milk
1 can creamed soup
1 pt half and half
1/4 c butter
1/4 c flour
1 8oz chopped clams

Cook veg's, Make a sauce of butter, flour, milk, creamed soup, half and halfAdd in chopped clams. Do not boil sauce! Add cooked veg's. Heat and serve

Taco Soup
Liz Fielding
2 (14 oz) cans italian stewed tomatoes + 1 (14 oz) can water
1 (15 oz) can dark red kidney beans (drained & rinsed)
1 (8 oz) can tomato sauce
1 pkg. taco seasoning
1-2 cups corn (canned or frozen)
1/2 lb. ground beef (browned)
Bring to a boil in a pot, then simmer for 10 minutes. Serve with cheese, sour cream, and tortilla chips.

Valerie’s Spicy Lentil Barley Soup
Liz Fielding
2 boneless, skinless chicken breast halves
1 tbsp olive oil 1 medium onion, chopped
3 cloves garlic, minced
1/3 cup pearl barley
2 quarts chicken broth
1/2 cup minced parsley
1 cup lentils
1 15-oz can garbanzos, drained
1 12-oz jar salsa
1 lb. spinach, rinsed, stemmed, chopped
In a large pan, heat oil. Saute onion, garlic and barley; cook, stirring, until onion is soft and barley is toasted, about 5 minutes. Add the broth, parsley, lentils, and chicken. Boil, then simmer, covered, about 30 minutes until the chicken and barley are cooked. Shred the chicken and return to pan. Add garbanzos and salsa. Bring to a simmer and stir in spinach. Serves 6.

Chili
Liz Fielding
½ -1 lb. ground beef
1 tsp. garlic powder
1 tsp. oregano
1 tsp. garlic powder
1 tsp. oregano
1can S&W chili beans (pinto beans, chili peppers, onion, & garlic in a zesty tomato sauce)
1 tsp. garlic powder
1 tsp. oregano
2 tsp – 2 T. chili powder (depending on how spicy you want it, I use 2 tsp.)
Brown beef and drain. Mix all ingredients together. Simmer for at least one hour on the stove or in a crockpot. Easy and delicious!


Creamy Potato Soup
Liz Fielding
2 c. chicken broth
1 c. peeled, diced potatoes
1 c. finely chopped carrots
¼ c. finely chopped onions
¼ c. finely chopped celery
1 can evaporated skim milk
3 T. cornstarch
½ c. grated cheddar cheese (optional)
In saucepan, combine broth and vegetables. Bring to a boil, then reduce heat and simmer about 10 minutes. In small cup, stir together ¼ c. of milk and the cornstarch until smooth. Then stir the cornstarch mixture and the remaining milk in to the broth mixture. Cook and stir until thickened and bubbly. Slowly stir in cheese. Cook and stir just until melted. Also good with cubed ham.

Lorna's Soup
Marilyn Fielding
2--4 Tbsp butter
1 onion diced and sauté
2-3 cloves garlic sauté
Add
2 can beef broth
2 cups potatoes cubed
4 carrots, sliced
1 cup green onions sliced
2 tsp salt
2 tsp sugar
Simmer 1/2 hour Then Add
1 large can of tomatoe juice
2 Tbsp basil--rubbed between fingers
1 Tbsp italian seasoning
1 pkg chopped spinach
chopped kale
Simmer 10 minutes then add
1 pkg fresh ravioli
1 16 oz bottle of spagetti sauce
Simmer again and serve

Three Bean Soup
Liz Fielding
(Originally from Parents magazine)
2 15-oz cans cannellini (white) beans, drained & rinsed
dash chili powder
1 15-oz kidney beans, drained & rinsed
dash cumin
1 15-oz can pinto beans, drained & rinsed
1 tsp dried thyme
3-4 cups chicken or vegetable broth
1 tbsp canola oil
¾ cup grated cheddar cheese
2 medium onions, chopped
¼ cup finely chopped scallions, (optional)
salt and pepper
Hot pepper sauce (optional)
In a large pot, heat oil over medium-low heat. Add onions; cook 5 minutes, stirring occasionally. Stir in salt, pepper, chili powder, cumin, and thyme. Cook 1 minute. Add beans, stir well, and cook 1 minute. Raise heat to high, add the broth. Bring to a boil, reduce heat to low, cover, and let cook 10 minutes. Working in batches, puree the soup in a food processor or in the pot with an immersion blender until smooth and thick. Simmer over low heat. Season to taste (we added some salsa). Serve hot, sprinkled with grated cheese, scallions and hot pepper sauce if desired. Good with tortilla chips.

Tortilla Soup
Liz Fielding
2 cans great northern white beans
1 can corn
1 can green chilies
1 tsp cumin
1 tsp lemon pepper
2 tbsp lime juice
3 carrots, grated or thinly sliced
2 celery stalks, thinly sliced
1 medium onion, diced
1 can chicken broth
Boil vegetables until soft in the broth and lime juice. Add remaining ingredients and bring to a boil. Simmer on low for 10 minutes. Serve over tortilla chips with cheese and sour cream.

French Onion Soup
Annika Davey
4 lg onions
1/4 c butter or margarine
2 tsp. sugar
1/4 c flour
1/2 tsp. salt
8 c beef broth
salt & pepper to taste
Croutons:
8 1-inch-thick french bread slices 1 c shredded mozzarella cheese
Preheat oven to 400. For soup, slice onions. Melt butter and add onions and sugar. Cook and stir 15-18 min., stirring frequently, until onlins are tender adn golden brown. Stir in flour and salt. Gradually add beef broth; bring to a boil over md-high heat, stirring frequently. Add salt and pepper to taste. Cover; reduce heat and simmer 10 min.
For croutons, place bread slices on pan and bake 5 min. or until lightly toasted. Turn bread slices over; sprinkle with cheese. Continue baking 5-8 min. or until cheese is lightly browned and melted.

Cream of Potato Soup
Heather Astle

In a large soup pan put:
1 c. celery diced
1 c. onion diced
3 medium diced potatos
1 grated carrot
Add a little salt and cook together in 3 cups chicken broth.In medium saucepan mix: (for sauce)½ c. butter
3-4 heaping Tbs. flour
1 quart half-half.
Cook slowly until thick. Do not boil. Mix vegetables and sauce together. Add a little salt and pepper. Add 1-1 ½ c. grated cheese. Stir in and don't let it boil. Add a little milk or chicken broth if too thick.

Clam Chowder
Robyn Astle
2 c. ptotoes diced small or shredded
1 c. celery
1 c. onion diced
1 ½ carrots diced or shredded
2 cans of clams
Put in pan cover with water and the liquids from 2 cans of clams. Cook until tender. Place in saucepan: 3/4 c. margarine and 3/4 c. flour Blend, then add 1 quart milk. Stir until thickened. Add drained clams, vegetables, and salt and pepper.

Hamburger- Rice Soup
Sheree Baird “Really good!”
1lb of hamburger
1 onion, chopped
-cook together first.
2/3 cup rice(raw)
1qrt. Tomatoes
1qrt waterSugar to taste
tsp sweet basil
celery leaves
Simmer until rice is cooked and enjoy!

Peanut Soup
(originally from Self Magazine)
Mindy Butler
1 tbsp canola oil
2 medium onions, chopped
2 tsp crushed garlic
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1 can (28 oz) whole tomatoes, quartered, juice reserved
10 cups (2 1/2 quarts) chicken broth
1/2 tsp black pepper
1/2 tsp red pepper flakes
1/2 cup uncooked brown rice
1/2 cup creamy unsalted peanut butter
In a large soup pot, heat oil over medium-high, then sauté onions, bell peppers, and garlic until the onion and garlic begin to brown, about 5 minutes. Reduce heat to medium, add tomatoes and cook, stirring from time to time, until they cook down, 5 to 10 minutes. Pour in tomato juice and broth and add black pepper and red pepper flakes. Bring to a boil over medium-high heat, add rice, then reduce heat to low. Simmer, partially covered, 45 minutes. Add peanut butter all at once, stirring until it melts. Bring soup to a simmer. Serve hot.
Nutritional analysis per serving 233 calories, 12.2 g fat (1.5 g saturated fat), 24.1 g carbohydrates, 7.6 g protein, 3.9 g fiber

Spicy Pumpkin and Split Soup
(originally from Self Magazine)
Mindy Butler
1/4 tsp saffron threads
10 cups (2 1/2 quarts) chicken broth
1 1/4 cups dried yellow split peas
1 large onion, chopped
1 tbsp olive oil
1 tsp ground cinnamon
1/4 tsp ground ginger
Minced fresh parsley
6 cups peeled, seeded and cubed pumpkin (from a 3- to 4-pound pumpkin)
In a large metal spoon or a small pan, heat saffron over low heat about 10 seconds until dry, then grind to a powder with the back of a spoon and steep in 1 tbsp boiling water to release flavor, about 1 minute. Bring broth, peas, and onion to a boil in a large soup pot over high heat. Reduce heat to low and simmer, partially covered, 30 to 40 minutes. Stir in oil, cinnamon, ginger, spoonful of saffron, and pumpkin. Bring to a boil, then reduce to low and simmer, partially covered, stirring occasionally, about 1 hour. The soup is done when the pumpkin begins to fall apart and the peas are tender. Salt and pepper and sprinkle with parsley.
Nutritional analysis per serving 228 calories, 5.4 g fat (0.4 g saturated fat), 35.4 g carbohydrates, 12.8 g protein, 11.2 g fiber

Homemade Chili

Kirsten Ellsworth
(From Shayla Smith)

1 lb browned hamberger
2 green onions chopped
chili seasoning
1 green pepper chopped
mushrooms chopped
2 15oz cans tomato sauce
3 15oz kidney beans
worchestshire sauce

Cook in pot or crock pot. Best if simmered for a couple hours.

Garden Chowder

Kirsten Ellsworth

2 med. Zuccini chopped
1 med. onion chopped
2 T parsley
1 tsp dried basil
1/3 cup butter
1/3 cup flour
1 tsp salt
2 cup shredded cheddar cheese
1/4 tsp pepper
3 cups chicken broth
1 tsp lemon juice
2-3 tomatoes diced
1 can evaporated milk
1 can corn, drained
1/3 cup parmasan cheese

Saute zucchini, onion, parsley, and basil in butter until tender. Stire in flour, salt and pepper. Gradually stir in chicken broth. Add lemon juice, mix well. Bring to boil. Cook and stir for 2 minutes. Add tomatoes, milk and corn. Bring to a boil. Reduce heat, cover and simmer for 5 minutes or until corn is tender. Just before serving, stir in cheeses until melted.

Taco Soup

Taco Soup
Kirsten Ellsworth

1 lb hamberger browned and drained
1 medium onion chopped
1 qt stewed tomatoes or 3 small cans cubed tomatoes
1 pkg ranch dressing mix
1 pkg taco seasoning

Mix together then add:
1 can kidney beans
1 can white beans
1 can pinto beans
1 can black beans
1 can corn
1 can chilli

Simmer for 45 minutes. Server over tortilla chips. Can top with sour cream and cheese.

Gazpacho, Hummus, and Guacamole!

Heirloom Tomato Gazpacho

This soup combines the freshest ingredients to create a colorful bowl of vitamins A, B6, C and K, not to mention lycopene, a potent antioxidant. From http://www.self.com/

6 large heirloom tomatoes, all varieties and colors, seeded and diced (reserve seeds and juices)

1 medium red onion, diced

3/4 English or hothouse cucumber, peeled and diced

1 1/2 red bell peppers, cored, seeded and diced

1 1/2 yellow bell peppers, cored, seeded and diced

1/4 cup fresh cilantro, roughly chopped

2 tbsp red wine vinegar

1 lemon, juiced

1/2 tbsp Tabasco

Kosher salt and freshly ground black pepper

1/4 cup extra-virgin olive oil8 tbsp aged balsamic vinegar

In a bowl, combine tomatoes, seeds and juices, along with onion, cucumber and peppers. Add cilantro, red wine vinegar, lemon juice, and Tabasco. Add a few pinches of salt and black pepper. Using hands or two forks, squish vegetables into a juicy soup, leaving a few big pieces. Add oil in small increments, tasting as you go. Refrigerate for at least 1 hour before serving. Ladle soup into bowls and drizzle with balsamic vinegar.

120 calories per serving, 7.4 g fat (1 g saturated fat), 11.6 g carbohydrates,

1.9 g protein, 2.5 g fiber

~A girls best Gazpacho~

Mindy Butler
1/4 cup diced sweet onion (purple would probably work too)
1/4 cup diced anaheim or sweet red pepper
1/4 cup diced cucumber
1/4 cup diced celery
1 clove garlic minced
1/3 cup diced tomato
2 tablespoons fresh basil
1/3 cup V-8 juice
2 tablespoons virgin olive oil
2 tablespoons balsamic or red wine vinigar
2 tablespoons minced fresh cilantro
dash of fresh lime juice
dash hot red pepper sauce
in a large cocktail shaker combine all the ingredients, tell the strolling mariachi band to play something up tempo and shake those maracas until its soup. Serve with a dollop of sour cream, a little more minced cilantro, a dash of hot sauce and a slice of lime...
(this shaker method is also great for making instant chocolate pudding with cold milk... )

Garden Guacamole

Counts as 2 produce servings!and trust me its yummy!!!

Peel, pit, and mash 1 avocado.

In large bowl, combine with

2 c finely chopped tomato,

1/4 c chopped sweet onion,

1 finely chopped jalapeno chile pepper,

1/4 tsp salt.

Makes 4 Servings (about 3 c) Nutritional Info (per serving): 102 cal, 2 g pro, 9 g carb, 7.5 g fat, 1 g sat fat, 0 mg chol, 5 g fiber, 155 mg sodium

Herbed Chickpea Dip

Counts as 1 produce serving!

In blender, combine:

1 container (5.3 oz) fat-free Greek yogurt

2 cloves minced garlic,

2 c rinsed and drained canned chickpeas,

1/4 tsp salt

1/2 c minced fresh parsley blend until smooth.

Serve with 4 c cucumber spears and pita crisps. Makes 4 Servings (about 2 c). Nutritional Info (per serving): 200 cal, 12 g pro, 35 g carb, 1.5 g fat, 0 g sat fat, 0 mg chol, 7 g fiber, 250 mg sodium

Guacamole you'll want to gorge on

Mindy Butler
*remember the key to great quacamole is the lime and salt...*
2 soft and ready to mash avocados (3 if they're small)
3 plum tomatos diced
1/2 to 1 red onion diced depending on taste
a handfull of diced cilantro
fresh lime juice from 1 large lime
salt and pepper to taste
Mash the avocados, and mix in the rest of the ingredients. eat with your favorite corn chips, tacos, enchiladas, or straight from your spoon- its that good! optional variations: adda dash hot red pepper sauce... 3 if you like to spice things up! i add this to practically everything but its optional if you're sensitive to spice...

Another variation is to add some toasted cumin for flavor (goes well with hummus and pita.) Just warm a saute pan, add a tablespoon of cumin, stir and warm until it browns- remove from heat- add to the guac and enjoy!