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Tag Archives: Vegetable

Golden Potato-Cauliflower Soup

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Golden Potato-Cauliflower Soup

Meatless Monday!

Guess what day it is! MEATLESS MONDAY! I love potato soup. Why not make it healthier? Add some cauliflower! This came from Health magazine.

1 teaspoon ground cumin
1 teaspoon olive oil
1 cup french bread, cubed
2 teaspoons olive oil
1/3 cup shallots, finely chopped
2 1/2 cups cauliflower, sliced
3/4 pound Yukon Gold potatoes, peeled and chopped
28 ounces low sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon red pepper, freshly ground
1 teaspoon lemon juice

1. Preheat oven to 350°.

2. To prepare croutons, combine cumin and 1 teaspoon oil in a bowl; add bread cubes, and toss to coat. Spread bread cubes on a baking sheet. Bake at 350° for 10 minutes or until golden. Cool croutons slightly; set aside.

3. To prepare soup, heat 2 teaspoons oil in a large saucepan over medium heat. Add shallots and celery; cover and cook 2 minutes. Stir in cauliflower, potato, broth, salt, and pepper; bring to a boil.

4. Reduce heat, cover, and simmer 15 to 20 minutes or until vegetables are tender. Add lemon juice. Place vegetable mixture, in batches, in a food processor; process until smooth.

5. Divide soup evenly among 4 bowls; serve with croutons, and top with chives, if desired.

Serves 4.

Per Serving (excluding unknown items): 329 Calories; 5g Fat (14.7% calories from fat); 18g Protein; 53g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1064mg Sodium.

Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.

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Sweet Potato, Carrot, Apple, and Red Lentil Soup

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Meatless Monday again! It’s winter and we need warm and filling foods. Here ya go! Another All Recipes winner!

Sweet Potato, Carrot, Apple, and Red Lentil Soup

Meatless Monday

1/4 cup butter
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 large apple, cored, peeled and chopped
1 medium onion, chopped
1/2 cup lentils, red
1/2 teaspoon fresh ginger, minced
1/2 teaspoon black pepper, freshly ground
1 teaspoon salt
1/2 teaspoon cumin powder
1/2 teaspoon chili powder
1/2 teaspoon paprika
4 cups vegetable broth
6 tablespoons plain low-fat yogurt, to garnish

1. Melt the butter in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.

2. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.

3. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.

4. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.

Serves 6.

Per Serving (excluding unknown items): 324 Calories; 11g Fat (29.9% calories from fat); 11g Protein; 47g Carbohydrate; 11g Dietary Fiber; 23mg Cholesterol; 1551mg Sodium.

Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 1/2 Fat.

Open-Faced Eggs Florentine on the Food Network

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Eggs Florentine

Eggs Florentine? Bobby Flay has a show about being fit on Food Network. I like the premise. I saw this recipe and it looked great. The thing is I wondered if it would be satisfying. I mean, it didn’t look like much to really send you on your way for the day. Maybe it was the picture they were showing? It looked delicious, but I am pretty sure I would want/need something else or I would be eating the whole fridge soon after.

Open-Faced Eggs Florentine on the Food Network.

 

Filling Up Your Plate

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I love Aldi and find them to be an affordable solution to healthier eating. Fruits and veggies are often much less expensive there. I found this on their website and thought you all might be interested, too.

ALDI Tips to Fill Half Your Plate with Fruits & Vegetables

Go Single-Serve
Grab the baggies when you buy the big bag of baby carrots or the large watermelon. Cut up your fruits and veggies and portion into single-serve bags when you get home. You’ll have ready-to-go snacks for lunches, after school and more.

Make your Dollar Count
Filling your family’s plate with fruits and vegetables doesn’t have to break the bank. Look for versatile veggies that can be prepared in different ways and cost-saving convenience options to help ensure your family gets the nutrition they need, without going over your grocery budget.

Think in the Can (or the Freezer)
Did you know that frozen or canned produce (without added sugars or sauces) can be just as nutritious as fresh?  Round out your fruit and veggie shopping with great-tasting, convenient canned or frozen choices.

Protect your Produce
Place fruits and vegetables in the shopping cart where they won’t get bruised; bruising speeds spoilage. At  the check-out, make sure produce is packed on top or in separate bags.

Fill the Veggie Gap
Most Americans fall far short of the recommended vegetables they need each day. Check your cart. The U.S. Department of Agriculture recommends that Americans fill half their plate with fruits and vegetables. Do you have what you need to help your family reach the recommendation?

Involve the Whole Family
Bring the kids to the store to help pick out their fruits and veggies. They’re more likely to eat it, if they had a hand in selecting it.

ALDI Tips to Fill Half Your Plate with Fruits & Vegetables

Pick Your Veggies First 
Instead of picking your protein to pair with a veggie, flip your plate around, and plan your meal around your vegetable choices. Try making a stew, a stir fry or casserole where vegetables are the star of the plate.

Find Fruits and Veggies in Unexpected Places

Include vegetables in some of your kids’ favorite dishes. Add shreds of carrots to spaghetti sauce, or mix peas into macaroni and cheese. Or toss fruits into the mix with your garden salad. Mandarin orange slices, grape halves or chopped apples can add a twist to this standard staple.

Go Beyond Basics
Try a new-to-you variety of apple, or fill your salad bowl with different types of greens, such as arugula, spinach or romaine.

Fill Your Glass, As Well As Your Plate
While most of your fruit servings should be whole fruit, 100 percent fruit juice can also “count” as a serving too. Check the label to be sure you’re getting 100 percent juice.

More Tips for Picking Peak Produce:

Apples should be firm with smooth, clean skin and good color. Avoid fruit with bruised spots.

Look for plump bananas with uniform shape at your desired ripeness level.

Oranges should be thin-skinned and firm. Avoid oranges with a hint of softness or whitish mold at the ends.

Select broccoli that features compact clusters of tightly closed, dark green florets. Avoid heads with yellow florets or thick, woody stems.

Cauliflower should be firm and compact with creamy white heads. A yellow tinge and spreading florets indicates over-maturity.

ALDI consulted with a registered dietitian to develop these tips to help fill half your plate with fruits and vegetables

 

Savory Sweet Potatoes

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These are not sweet-sweet potatoes. They’re savory. They play well with the sweetness of the potato. A nice counter-balance. I love sweet ones but sometimes a change is nice.

savory sweet potatoes

4 medium sweet potatoes, peeled and cubed
2 tablespoons butter
4 cloves garlic
olive oil spray
1/2 cup 1% low-fat milk
1 tablespoon light sour cream
salt and pepper, to taste
2 teaspoons parmesan cheese, grated

1. Place cloves of garlic in aluminum foil and spray with olive oil spray and make a packet. Roast in oven at 450 for 30 minutes.

2. Boil sweet potatoes in salted water until tender. Drain.

3. While still warm place potatoes and garlic in a bowl. Add butter, milk and sour cream. Either whip with mixer or use potato masher to mash. Add salt and pepper to taste. Top with grated parmesan cheese.

5 servings.

Per Serving (excluding unknown items): 165 Calories; 5g Fat (28.1% calories from fat); 3g Protein; 27g Carbohydrate; 3g Dietary Fiber; 14mg Cholesterol; 74mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Portobello “Philly Cheese Steak” Sandwich

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Eating Well has a lot of wonderful recipes. I found this and will be trying soon. I love getting this type of sandwich at local restaurants. We have lots of variations here on subs. And while I do love a steak sub from time to time, I am still trying to cut out so much meat. When I eat this out I still feel the same as when I eat a steak sub yet it is fewer calories and is just as filling. So why not?!

Meatless Sub!

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, sliced
  • 4 large portobello mushrooms, stems and gills removed (see Tip), sliced
  • 1 large red bell pepper, thinly sliced
  • 2 tablespoons minced fresh oregano, or 2 teaspoons dried
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon all-purpose flour
  • 1/4 cup vegetable broth, or reduced-sodium chicken broth
  • 1 tablespoon reduced-sodium soy sauce
  • 3 ounces thinly sliced reduced-fat provolone cheese
  • 4 whole-wheat buns, split and toasted

Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
  2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
  3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Nutrition

Per serving : 268 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 15 mg Cholesterol; 35 g Carbohydrates; 13 g Protein; 7 g Fiber; 561 mg Sodium; 704 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 high-fat meat

Tips & Notes

  • The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.

 

Dill Potato Salad

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I saw this on All Recipes and thought it sounded wonderful. This is their recipe. I was thinking of some changes I could make to it. I wondered how some celery seed or very thinly chopped celery would taste in this. Not sure. I’m gonna have to try it. Or since the calorie count is so low, a couple of turkey bacon strips cooked and crumbled in this would be good. Their recipe says to peel the potatoes and I don’t know that I would. I like new potatoes with their peels.

Dill Potato Salad

7 cups new potatoes, chopped
8 ounces sour cream, light
2 teaspoons dill weed, chopped
1 teaspoon dried parsley, chopped
2 tablespoons dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper

1. Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain, cool, peel and chill.

2. Meanwhile, in a medium bowl combine sour cream, dill, parsley, Dijon, salt and pepper.

3. Pour dressing over potatoes and toss gently. Chill before serving.

Servings: 6

Per Serving (excluding unknown items): 168 Calories; 1g Fat (6.0% calories from fat); 5g Protein; 36g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 262mg Sodium.

Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.