Category Archives: soups

EASY WINTER SOUP

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It has been so cold here in LA, San Francisco cold. When it is chilly like this you want comfort food to warm your body and soul. Soup is cold weather food but it is also a wonderful opportunity to cook with a lot of vegetables. Last night my hubby requested I make healthy soup and I obliged because we are trying to get back to eating clean and healthy in the new year.  I was planning on making my vegetarian Split Pea Soup ( Here is the recipe) http://mychangeforaten.com/how-to-make-vegetarian-split-pea-soup/

Trader Joe’s did not have any split peas so I decided to make Chicken Sausage soup with lots of fresh vegetables. I am on a quest to eat less meat, and I am limiting my use of animal products with hopes to transition to vegetarianism and later veganism. In the meantime, I do use some animal products and this soup is one of those times. Below is the recipe given to me by my friend Cameron. I am back on track for the new year, and soup is my go to meal. Here is the link to the workout I am doing tonight after work. http://www.benderfitness.com/2017/01/arm-leg-sculpting-home-workout.htmlreciperecipe1

Cameron, like me rarely eats pasta so we both substituted shredded cabbage for the pasta. I used two cartons of low sodium vegetable broth for the chicken broth. I used spicy chicken sausage and it really flavors the soup so I just seasoned it with very little salt, some dried basil and black pepper. We skipped the Parmesan Cheese. 

This soup is as easy as it is written out. We had a simple salad of romaine, tomatoes, red onion and oil and vinegar. I am really trying to limit our sodium intake. 

This meal was healthy and so satisfying. We completed the meal with sprouted bread topped with Miyokos non dairy creamery spread, made out of Coconut oil and organic Cashews. It was delicious, but of course we used portion control. I read about it in the Magazine VegNews and when I went to Trader Joe’s I was delightfully surprised to see it on the shelf, and it really was a hit with my husband James.

I hope you are having a wonderful beginning  2017, and if you find yourself needing healthy soup to warm you up, give this a try and let me know how you like it. Every day is a new opportunity to get inspired and chase your goals, even when it is cold outside.

Much love and light,

Rose 15870575_10154786151473617_1135422458_n

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EASY VEGETABLE LEAN BEEF SOUP

soup
Happy Saturday, he is a post and favorite recipe from 2013.  Today was a laid back Caturday, with a simple soup and a trip to our local Trader Joe’s in Millbrae CA. I sampled their new Vegan Gluten Free Brownie Crisp, and just 100 calories for three crisps. Just what I need when I feel a chocolate craving coming on. I know how to portion control and limit my treats, but it is ok to splurge now and then and work it into my program. Nicole from Trader Joe’s was the sweetest and her kindness reminded me of the Trader Joe’s of West Hollywood.  She is also a weight loss inspiration since she just lost 35 lbs. Congrats to Nicole and everyone making it happen.  For you naysayers out there, it can be done. You can do it.  It just takes a little hard work and a can do attitude. I did this recipe as is, but I chose to pass on the potatoes for tonight’s soup and added mixed bell peppers instead. I hope you like my easy one pot vegetable lean beef soup recipe from 2013.
Manga’ love and light.
tjs
My Mother in Law Julie Bailey used to make us the best homemade Vegetable Beef Soup. When I would visit on a cold January day she would whip up this one pot wonder, and serve it with some warmed crusty Italian bread. Comfort food at it’s finest. My recipe is inspired by my dear Mother in Law, but with a healthy My Change For A Ten twist, with the help of Trader Joe’s here in West Hollywood CA.
 
I am just a little obsessed with Trader Joe’s, particularly my neighborhood Trader Joe’s. The staff is the best you will ever find anywhere, always there to help and say hello to you by name. It makes me feel like I live in this little idyllic town. When my cat passed away last January one of the amazing staff members gave me a Dragon Plant, which means healing. I actually look forward to reading the famous Flyer, it is so witty and I have to admit I buy into the cute advertisements.
 
This recipe is so easy and delicious. I skip the warmed loaf of bread but that would be a delicious addition to this one pot meal.
 
~You will need~
 
Three tablespoons extra virgin olive oil
One Mirepoix mix of Chopped celery, carrots, and onions
One package diced onions, garlic, and shallots
6 diced red skin potatoes
One small package of extra lean stew meat
Trader Joe’s frozen organic foursome or any frozen mixed vegetables
1 large can diced tomatoes
Half package Crimini mushrooms
1 beef broth carton
1 low sodium vegetable broth carton
Basil, sea salt, ground pepper to taste
A dash of crushed red pepper (optional for heat)
 
Add olive oil to large pot and turn on flame to medium
Saute’ shallots, onions, and garlic
Add Mirepoix mix or diced celery, additional diced onions, and diced carrots
After the vegetables cook for a few minutes and become transparent
Add cubes of meat, chopped into smaller pieces
Brown meat
Add 1 can tomatoes
Half packet Crimini Mushrooms
1 package organic foursome or frozen vegetable packet
6 diced raw red skin potatoes
1 carton low sodium vegetable broth
1 carton beef broth
 
Mix thoroughly and bring to a boil, reduce heat and simmer for 45 minutes to one hour.
Let cool a little and enjoy with oyster crackers, which are not high calorie if you watch your portion.
This soup is so easy.
 
I absolutely loved this soup, it is a new staple in our home.
I always listen to Big Band music when I cook, especially The Andrew Sisters. I can almost imagine I am cooking dinner for my honey in a small but cozy flat in Manhattan or Los Angeles in the 1940’s.
 
After all, a little Rum and Coca Cola never hurt anyone.
 
 

HEALTHY VEGETABLE SOUP

I just entered week two of my newest journey since I started this blog two years ago. I joined Weight Watchers Online last Tuesday to lose the eleven pounds I gained when I was away the fourth of July weekend, and to break my plateau. How did I gain that much weight in three days? Welcome to my struggle. If you do not know I lose weight slowly, and that may be do to an adrenal tumor and too much Cortisol. I work very hard, but for me slipping up causes havoc on my body. That is why I rarely do it. I lost over 50 lbs on my own and now I feel I need the help of Weight Watchers to help me keep track of my food and help to get the scale moving again. That with my running, yoga, and Melissa Bender Fitness workouts and guidance I should be able to take this to another level. I slip up a little, and the scale moves forward a lot. I have no room for error it seems. I sometimes feel like I have the worst metabolism ever, but I challenge it and come out fighting. I never give up and this will not happen again. Weight Watchers will help me to not make that mistake again, it is not extreme and easy to stay on track. I am afraid I was getting to obsessive with food and I ended up on a holiday weekend splurge as the result of eating too little.vegsoup

Today I am happy to report I lost five of those eleven pounds with six more pounds to get to what I call my fighting weight. I am now 171 lbs.  After I get back to 165, I plan on picking a charity and losing the next ten pounds and getting to 155. I will never have a three day cheat day again, it really did me in. Moving forward,  I am excited and motivated and enjoying my Weight Watchers Online experience. The WW app makes it a game changer for me with my new smart phone. I got  this. My final goal is around 135 lbs.

This was my dinner last night, and it was Fabulous.

This recipe is a combination of all the soups I make, and Weight Watchers zero points vegetable soup. I have formatted it how I like all of my soups. I took my recipes and their Weight Watchers Vegetable soup and came up with this. You can be really creative and use any fresh or frozen vegetables you have on hand. You can even add legumes if you want it to be a bit heartier. This is your soup, make it as you please and it will please everyone who eats it. It really was a fantastic Meatless Monday dinner. My version has 1 point because I choose to use oil in my soups, if you beans 1 cup would be 3 points.

1 oz of Parmesan cheese would add 3 points, as would one oz or Soy Faux Parmesan cheese.

Manga’

HEALTHY VEGETABLE SOUP

  •   4 cloves garlic, minced   
  •   2 medium uncooked carrots, diced   
  •   2 cups green beans, fresh 
  •   2 cup(s) (shredded) uncooked savoy cabbage, or other variety, shredded   
  •   1 cup diced zucchini
  •   1 medium uncooked onions, diced  
  •   half cup uncooked celery, diced   
  •   2 tsp fresh basil, chopped   
  •   2 cartons reduced sodium vegetable broth   
  •   1 large can diced tomatoes
  •    1 can tomato paste
  •   2 Tbsp fresh parsley, or chives, fresh, chopped
  •   1/2 tsp table salt, or to taste    1/4 tsp black pepper, or to taste  
  •   1 can legumes of your choice, low sodium. (optional)

 

  • Instructions

Saute’ onions, carrots and celery in 2 tablespoons extra virgin olive oil until clear, about 5 minutes. Add garlic and saute’ 2 more minutes. Add tomato paste and stir. Add 2 cartons vegetable broth and 1 can of tomatoes, and all vegetables and seasonings, and simmer for 30 minutes.

This is super easy, and if you like you can add a can of beans, low sodium of course. I used great northern beans and added it after 20 minutes. A little sprinkle of Parmesan cheese really makes this feel like a decadent Italian soup.

Manga’

Rose