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Monday, March 18, 2013

Cabbage soup

Similar to the Cabbage soup diet, this recipe packs a filling dose of veggies and water.  We added some white kidney beans to satisfy the protein needs of active vegetarian's.  The recipe is simple and surprisingly tasty and satisfying.  Enjoy!  :)

Ingredients:
10 cups of water
5 vegetable boillon cubes
1 packet of lipton onion soup mix
1 bag of frozen green beans
1 bag of frozen cauliflower
1 bag of frozen brocolli
1whole head of shredded green cabbage
2 cans of cannelli beans (white kidney beans)

Instructions:
Place all of the ingredients into a large soup pan, bring to a boil then let simmer for about 60 minutes (or longer), the soup will smell great and taste even better.

Nutrition (recipe makes 4 large bowls of soup):
300 calories, 2 grams of fat, 40 grams of carbohydrates, and 12 grams of protein!

Thursday, February 28, 2013

Herbed Beans Provincial

This dish was originally part of a larger meal of French cuisine, but we adapted it to fit a more comprehensive nutritional plan, and to satisfy the Americanized taste buds of our family.  It is so simple, yet so YUM.  Hope you ENJOY!

Ingredients;
2 cans cannelli beans (white kidney beans)
1 can of green beans
1 tablespoon lemon juice
1 tablespoon olive oil
2 tablespoons herbs de provonce

Directions;
Mix all together in a large microwave safe bowl and heat at 1 minute increments until sufficiently warm.

Nutrition per serving (recipes makes 4);
Approximately 240 calories, 3 grams of fat, 40 grams of carbohydrates, and 12 grams of protein!

Tuesday, February 5, 2013

Protein packed potato soup!

Enjoy this protein packed potato soup, perfect for a slow moving Sunday.  

    Ingredients:
    6 large potatoes, cubed
    3 large carrots, sliced
    3 stalks celery, chopped
    2 onions, chopped
    4 vegetable bouillon cubes
    6 cups of water
    1 can nonfat evaporated milk
    reduced fat shredded cheddar cheese (optional, not in calculation)
nutrition; 2,000, 10, 430, 100

Instructions:

Toss all the ingredients aside from the cheese and nutritional yeast into a crockpot set on low for 8-10 hours.  Once the vegetables are soft sprinkle the cheese and yeast on top.  Enjoy!

Nutrition per serving (recipe makes 6 servings):
Approximately 330 calories, 4 grams of fat, 70 carbohydrates, and 17 grams of protein!

Wednesday, January 30, 2013

Coconut Sweet Potato Puree!

This recipe is great for anyone who loves the texture of potatoes with added sweetness, and has an appreciation for good nutrition. :)

Ingredients:

6 sweet potatoes
1 cup canned unsweetened coconut milk
1/2 cup unsweetened applesauce
1 cup slivered almonds

Directions:

- Pre-heat the oven to 350 degree's, peel the sweet potatoes and place in a shallow baking dish with an inch of water in the bottom.  Cook for 60 minutes, let the potatoes cool for 20 minutes.
- Combine the cooked potatoes, coconut milk, and applesauce in the blender and blend until fully pureed.
- Spread in a 8 x 10 inch baking dish and cover with the slivered almonds
- Return to the oven to bake for 10 more minutes at 350 degrees.

Nutrition per serving (recipe makes 4):

Approximately 300 calories, 9 grams of fat, 40 carbohydrates, and 10 grams of protein!

Wednesday, January 23, 2013

A warm and satisfying Coconut & Curry soup

This soup is so warm and yummy with just enough spice to add savor to each bite.  It is also simple, low fat, and a great source of protein.

Ingredients:
6 cups vegetable broth
2 tsp ginger
8 oz mushrooms (cleaned)
14 oz firm tofu (chopped and fully cooked)
1 can light coconut milk (Trader joe's)
3 tsp curry powder

Directions:
Add all ingredients to food processor and pulse until completely blended.
Pour into a sauce pan and cook over medium heat until the soup reaches desired temperature.

Nutrition per serving (recipe makes 4):
Approximately 250 calories, 12 grams of fat, 20 carbohydrates, and 14 grams of protein!

Tuesday, January 15, 2013

Warm seasoned nuts

This doesn't completely meet the requirements of most blog posts as far as protein content is concerned.  However, this makes such a great snack I had to share. :)

Ingredients: 
2 cups of a mix of almonds, pistachios, sunflower seeds, or any other high-protein/low saturated fat nut.
1 tablespoon butter
1 packet of chili seasoning

Directions:
In a small crock pot mix the nuts, butter, and packet of chili seasoning.  Place it on a low setting to heat for several hours.   These are best served warm...so good. :)

Nutrition per serving (1/4 cup, recipe serves 8)
Approximately 180 calories, 14 grams of fat, 0 carbohydrates, and 7 grams of protein.


Wednesday, January 9, 2013

Broccoli cheese pizza!

This simple recipe is quick and easy, and with the word "pizza" in the name is a favorite appetizer or main course for vegetarian's and carnivores alike.  :)

Ingredients:

1 can (14 oz) refrigerator whole wheat pizza crust
3/4 cup low fat ricotta cheese
2 cups of dethawed frozen broccoli
1 tsp minced garlic
1/2 cup parmesan cheese
salt & pepper

Instructions:

1. Spread the pizza crust onto a pizza pan and prepare to cook as directed.
2. Heat the broccoli, ricotta cheese, and garlic in a saucepan over low heat until blended.
3. Spread the broccoli cheese mixture on the pizza crust, top with the parmesan cheese, and a few shakes of salt and pepper.
4. Bake in the oven 14-16 minutes or as directed.

Nutrition per serving (this recipe makes 4):

Approximately 250 calories, 10 grams of fat, 40 grams of carbohydrates, 14 grams of protein!

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