2 T. olive oil
1 lb. ground beef or bison (bison has more protein and less fat/oz.)
¼ cup chopped onion
1 small can stewed tomatoes
32 oz. low-fat beef broth
Fresh or frozen green beans
½ cup chopped celery
1 t. oregano
½ t. salt
¼ t. pepper
In soup kettle, heat oil and brown beef or bison. Add veggies, broth and seasonings. Bring to boil and then reduce to simmer. Cover and cook for several minutes until veggies are just cooked.
Chicken or turkey breast cut into small pieces and low-fat chicken broth can be used instead of beef. Or try ground chicken or turkey. Other options: sweet Italian turkey sausage, hot turkey sausage. For vegetarians: tofu and vegetable broth.
3 Days of Protein: Leave out veggies.
Copyright David and Cheryl MacDonald, 2011
Nutritious and Delicious Miso Soup
Long a daily staple in numerous Asian countries, oftentimes for breakfast, this rich and satisfying soup is easy to make and only takes several minutes. But it yields an abundance of health benefits. When you have a few minutes, Google the ingredients to discover all the wonderful nutrients this soup contains.
When you’re looking for something healthy to eat while traveling, you can almost always order miso soup at Japanese restaurants. (ask for tofu with it to get protein).
-¼ of a green cabbage, sliced
-3 cloves garlic, minced
-About 3 Tbsps. miso paste (Found in refrigerated areas of health food sections, white miso is less salty than other types, but any flavor is fine. Be aware that miso has either a soy or barley base. So, if you have a sensitivity to either of these, be sure to avoid that type.)
-Any seaweed (Nori is especially good) (Available in health food sections)
-Tofu cut into small squares (read package for protein amounts)
Briefly sauté garlic and cabbage in oil. Add about 2 cups of water (depending on thickness desired) and tofu. Simmer several minutes. Add some seaweed, and remove from heat.
Take 1 T. of broth and mix in a small bowl with the miso. Stir miso mix into the pot. Do not ever boil or re-heat miso soup at high temperatures, as this will destroy much of the nutritional value. To get your healthy fats, add 2 tsps.–1 T. sesame oil to your individual bowl and stir. Enjoy!
Copyright David and Cheryl MacDonald, 2010
The Great Pumpkin (Seeds)
Pumpkin seeds are full of nutrients including healthy fats. Try roasting some from your Halloween pumpkin in a little oil and sprinkle with a bit of salt. (They can also be purchased in health food stores.) Here are some other seasonings:
Optional Seasoning To Taste:
garlic powder or garlic salt
salt free seasoning blend, such as Mrs. Dash brand
Cajun seasoning blend
Mexican style chili lime seasoning
Italian seasoning or other herbs
grated hard cheese such as Parmesan
Preheat oven to 300º F.
While it’s O.K. to leave some strings and pulp on your seeds (it adds flavor), clean off any major chunks. Toss pumpkin seeds in a bowl with the melted butter or oil and seasonings of your choice. Spread pumpkin seeds in a single layer on an oiled baking sheet (or spray with cooking spray).
Bake for about 30 minutes, stirring occasionally, until golden brown.
Some Flavor Combination for Gourmet Roasted Pumpkin Seed Snacks
- Italian Style Pumpkin Seeds — Italian Seasoning Blend, Parmesan Cheese, Olive Oil, Salt and Pepper
- Pumpkin Pie Pumpkin Seeds — Cinnamon, Ground Ginger and Pinch of Nutmeg, Butter
- Greek Style — Lemon Pepper Seasoning Blend, Oregano, Salt, Olive Oil
- Buffalo Wings Pumpkin Seeds — Butter, Tabasco Sauce, Salt
Soup On The Go
This simple, but delicious, soup base is super fast to make, and is easily tailored to your own taste.
For each serving use:
– 1 1/2 cups low-fat chicken broth (vegetable broth for vegetarians)
– 1 cup lite coconut milk (canned)
Stir together in saucepan. Add leftover pre-cooked veggies and protein (i.e poultry, seafood, beef or tofu.) Heat to serving temperature and add seasonings.
Experiment with various spices, proteins and vegetables for variety.
The broth and coconut milk base is commonly used in Thai cooking and is especially complementary with Thai flavors such as fresh basil or cilantro sprinkled on top after heating soup.
Copyright Cheryl and David MacDonald, 2011