The Best Red Lentil Soup Ever

Its that time of year, that nothing tastes as good or as filling than a good bowl of soup.  I love this soup and I have made many lentil soups but I always go back to this recipe.  Yes, it is that good, so good that I have made so many variations.  I also have memorized the original recipe.  Most of the ingredients you should have on hand.  Every time I have company over for lunch, they get a bowl of this nutritional and yummy soup!

I cup Red Lentils
I tbsp Vegetable Oil

I Onion- chopped
2 Cloves garlic- finely chopped

3 carrots chopped

3 stalks celery
I tsp cumin or curry powder
4 cups vegetable or chicken broth
1/4 tsp pepper
1 tbsp lemon juice (or to taste)
2 tbsp chopped fresh cilantro (optional)
Dash of hot pepper sauce - optional

Directions

1. Place lentils in a sieve and rinse.
2. Heat oil in large saucepan. Add onions and cook gently until tender and fragrant. Add garlic, cumin, celery and carrots and cook until fragrant- about a minute or two.
3. Add rinsed lentils to stock. Bring to a boil. Reduce head and simmer gently 30 to 35 minutes or until lentils are very tender and mixture is thick. Stir in lemon juice, salt and pepper to taste.
4. If soup is too thick, add stock or water. Adjust seasoning. Sprinkle with chopped fresh cilantro.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 82.8

• Total Fat: 2.6 g
• Cholesterol: 0.0 mg
• Sodium: 637.3 mg
• Total Carbs: 11.9 g
• Dietary Fiber: 3.3 g
• Protein: 3.4 g

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Maple Roasted Baby Carrots

Move over unhealthy french fries and make some room for a new competitor in house.  French fries carrots.  These are so much better and they become super sweet and tender in the oven.

Maple-Glazed Roasted Carrots
(Makes 3-4 servings, recipe adapted slightly from Fine Cooking magazine.)

Ingredients:
1 lb carrots, peeled baby carrots (organic carrots are sweetest for this recipe)  I have even used the bagged baby carrots and they are good too but these ones were straight from the farmers market.
1 T olive oil
1 T maple syrup, (or sugar-free maple syrup, or maple agave nectar)
salt and fresh-ground black pepper to taste

Instructions:

Preheat oven to 400F/200C and choose an oven-proof frying pan that's large enough to hold all the carrots in a single layer.

Peel carrots, then cut off the thinner tips and cut the thicker ends in half lengthwise.

Add olive oil to the frying pan and heat to medium hot (the oil should look shimmery, but not be smoking when you add the carrots.) Add the carrots (you should hear a slight sizzling sound.) Saute carrots 3-4 minutes, or until the surface looks slightly blistered and starting to color.

Turn down heat to low and add maple syrup, sugar-free maple syrup, or maple agave nectar, and stir to coat carrots. Season well with salt and fresh-ground black pepper.

Put frying pan into the hot oven and roast carrots for 10-15 minutes, or until they are done to your liking and slightly browned. (I stirred after 10 minutes and roasted them for 14 minutes.) Serve hot or cold!

 

 

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5 Super Low Calorie Hunger Buster Snacks you really Must Try

Looking for a 3 o'clock fix? How about a post-workout energy boost? These healthy, low-calorie snacks can get you through any diet craving.

5 super low calorie snacks that I am digging right now.  My kids love them too!

Pudding Pops -- 1 pkg instant pudding, 1 1/2c milk, 2c cool whip. Dissolve pudding in milk, whip in cool whip. Spoon into 3 oz Dixie cups and insert Popsicle stick. Freeze.

A healthy refreshing 100 calorie freeze snack using Yo plait Light Yogurt. You get any of your fav flavors of yo plait light yogurt and basically you just turn the yogurts upside down, cut out the out the bottoms, cover with foil and pop through your Popsicle stick. then freeze for a few hours. then remove them (run the plastic part under some hot water for easy removal!) Delicious!

Roasted chick peas - watch your portions.  I divided mine right away into baggies to get the portion correct to make sure this tempting snack staying under 100 calories

3 Ingredient Banana Cookies - how could it get any easier? (original recipe from Skinnytaste.com)

-2 medium/large ripe bananas

-1 cup uncooked quick oats

-1/4 cup of walnuts, chocolate chips, or peanut butter chips

(or any other mix-in of your choice!)

Instructions:

Preheat oven to 350 degrees. Spray a cookie sheet with non-stick spray or line it with parchment paper or a splat. Mash the bananas well, and combine them in a medium bowl with the oats. Fold in the walnuts or baking chips - or whatever mix-in you are using. Place by the tablespoonful on prepared baking sheet.

Bake for 15 minutes, until cookies are firm and lightly browned. Remove from cookie sheet and let cool completely on cooling rack. Makes approximately 16 cookies.

Frozen yogurt bits.  Just coat berries with some vanilla flavored yogurt and pop in the freezer.  Eat right away or they become soggy.

I like to have a supply of these little frittata (or crustless quiche) in the fridge at all times.  They are a nice and filling snack and they can be 'to go'!  Saute up some vegetable of choice and put in a greased muffin tray.  Add egg beaters or whipped eggs to the tray and top with a little bit of cheese.  Super low in calories and are very filling.

Check out our Part II of our Favorite Calorie Hunger Buster Snacks!

Plan to eat or plan to fail.  No matter what your goals are, planning is key!

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Weight Watchers Grilled Brown Sugar Baked Plantains with Spicy Sauce

Have you ever tried plantains?  Well, neither had I until I picked one up the other day and thought I really do need to try this strange banana looking fruit.  Here is some interesting information about plantains:

Plantains are from the same botanical family as bananas and appear almost identical. However, plantains are a starchy, low-sugar fruit and are used and consumed more like a potato than their sweeter cousin. The outer skin is very thick and difficult to peel when the fruit is unripe. Plantains are eaten around the world but are most popular in Latin America and West Africa, where they are a dietary staple.

They are super good for you as they are high in fiber, potassium and vitamins A and C.

Sweet Roasted Plantain with Spicy Sauce

1 very ripe plantains Lemon Juice 1 tbsp Olive Oil to brush 1 tbsp brown sugar Directions Preheat oven to 400F. Peel the plantains.   Slice them into about 1/4 inch coins.  Lay them on a cookie sheet on parchment paper.  Brush first lemon juice on both sides.  Mix the olive oil and brown sugar in a bowl.  Brush the plantains with the mixture on one side.  Pop in the oven for 10 minutes and flip and brush with remaining olive oil mixture.  Roast for another 10 minutes or so until they start to brown at the edges. Mix plain Greek yogurt with some sriracha sauce for your spicy dip Did I like them?  YES!  They were even good the next day.  They are quite starchy almost like a potato. Serves 2

 

Nutrition for one medium sized plantain:

Calories: 179
fat: 0 g
protein: 1 g
carbs: 48 g
fiber: 4 g
potassium: 20% RDA
vitamin C: 28% RDA
vitamin A: 28% RDA
vitamin B6: 18% RDA
Magnesium: 12% RDA
Folate: 12% RDA



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No Oil Potato Chip Recipe Ready in Minutes

This recipe is not new and is so simple that I really cant change it. But, I just had to share it with you just in case you missed it. I'm not even really sure who to give credit to as so many sites have this recipe and I really don't know where it came from originally. This recipe is a dieter or even a chip nut dream. You can finally have your chips and eat it too. You get to finally make a truly crispy chip with out any oil or at least very little.    Change up the seasoning if you like.  Maybe a little vinegar or some popcorn seasoning you can find from the grocery store.  So yum!

Try using sweet potatoes. carrots, parsnips and any other root vegetable! 

Here is the magic potato chip recipe:

What You Need

Ingredients
1 or more potatoes or other root vegetable, scrubbed clean
Salt and other seasonings, optional
Olive oil spray

Equipment
Mandolin or the side of your boxed grater has an long slicer
Bowl of cold water

Paper towels

Instructions

1. Thinly Slice the Potato - Cut the potato in half. Slice one half on a mandolin, aiming for slices 1/8 to 1/16-inch thick. Immediately put the slices in cold water. Repeat with the other half of the potato and any other potatoes you are preparing.

2. Soak and Rinse the Slices - Rinse the slices in cold water until the water stays clear. If you have time, let them soak for a few extra minutes before rinsing.

3. Dry the Slices - Dry the slices between two clean dish cloths or spin them in a salad spinner.

4. Season the Slices - Arrange as many slices as will fit in a single layer on the glass plate right in the microwave,  lined with a few paper towels or parchment paper. Make sure the slices do not touch or else they stick together. If desired, sprinkle with salt or other spices. For richer-tasting chips, brush the slices with olive oil first.

5. Microwave the Slices - Microwave the slices at 100% power for 3 minutes. Flip them over and microwave at 50% power for another 3 minutes. Remove any chips that are starting to crisp and brown. Continue cooking the remaining chips at 50% power in 1 minute intervals until they are all crispy and golden.

6. Repeat with Remaining Batches - Transfer cooked chips to a bowl and repeat microwaving with the remaining slices of potato.

Storing - Chips will stay crispy for a few days if kept in an airtight container or zip-lock bag. You can also prepare the raw slices ahead of time, store them in cold water in the refrigerator, and bake them off as you want them.

For a Small potato :

 

Calories 100

Total Fat 0.2g

Carbohydrates 30.4g

Dietary Fiber 2.3g

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One Point Weight Watchers Crust-less Quiche

This recipe is a staple in the house when we are all trying to eat healthier and maybe shed a few pounds. It is super filling for only 1 ww points plus per slice. And it is loaded with FREE good for you vegetables. This is good hot, cold or even room temperature. Bring it for your next brown bag lunch or grab a slice for the morning commute I've made this dish so many times that now I just eye ball it. Add different vegetable and you could even add some cheese but than it would no longer be just one point.

Ingredients:

Natural cooking spray
2 cups (about 1 onion) thinly sliced yellow onion
1 pound button mushrooms, thinly sliced
1/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper, divided
1 red pepper 

2 cups liquid eggs - like egg beaters

3/4 cup reduced-fat milk
1 teaspoon freshly grated nutmeg, optional
1 (16 ounce) bag frozen chopped spinach, thawed and squeezed to remove as much liquid as possible

Sliced tomato 

Preheat oven to 350°F and grease a 9-inch square pan with cooking spray; set aside. Heat spray in a large skillet over medium-high heat. Add onion and cook until golden brown, 7 to 8 minutes. Add mushrooms, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until liquid is absorbed, 10 to 12 minutes; set aside to cool. In a large bowl, whisk together eggs, milk, nutmeg and remaining 1/4
teaspoon salt and 1/4 teaspoon pepper. Add onion, mushrooms and spinach and mix well. Transfer to prepared pan, spread out evenly and bake until set in the middle and golden brown, about 45 minutes. Let cool 10 or 15 minutes; cut into 24 squares and serve.


Nutritional Info for 8 wedges: PER SERVING:60 calories, 2 g total fat, 2g saturated fat, 60mg cholesterol, 200mg sodium, 3g carbohydrate (1g dietary fiber, 1g sugar), 4g protein

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Baked Spaghetti Squash with Cheese

This recipe completely  surprised me and the whole family.  It was just that good.  Ive had spaghetti squash in place of spaghetti before and it was just OK.  So I wasn't super excited to try it out again but boy, was I wrong.  You really must try this recipe out, it is just that good!

Stuffed Spaghetti Squash
Vegetarian & Gluten Free (Serves 2)

1 medium spaghetti squash (total of about 4 cups)

1/2 tsp garlic powder
1/3 cup cottage cheese
1 egg white
1/2 cup tomato sauce or jarred spaghetti sauce
1/2 cup shredded mozzarella and Cheddar blend
Sprinkle  of Parmesan cheese for the top once it is baked

Optional toppings: Fresh basil, Parmesan cheese, crushed red pepper, green onions 

Prick the squash with a fork several times.  Pop in the microwave for about 6 minutes depending on the size.  It should be soft.  Cut in half length wise.  Scoop out all of the seeds. 

With a fork, scrap the inside of both halves to make it look like spaghetti.   In a separate bowl, add the pulled squash and tomato sauce and basil.   Fill the inside with 1/2 of this mixture evenly between 2 halves. Mix cottage cheese and egg together with garlic powder. Add cottage cheese on top of sauce mixture and top the rest of sauce mixture. Finish with mozzarella/ cheddar cheese. Pop it back in the oven for about 10-15 minutes, or until the cheese starts to bubble and brown. Pull it out of the oven, let cool for a few minutes, sprinkle with basil, Parmesan, and/or crushed red pepper and serve! This is so much cheesy goodness, you’ll forget that you’re also getting in a few servings of vegetables. : ) 

You could use a casserole dish instead of baking it in the spaghetti squash but hey, why bother with the dirty dish!

Calories 99 Fat 5g  Fibre 1 Carbs 11 Protein 5 grams 
WW Points Plus 3+

Adapted from I heart Vegetables




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No Fry Chicken Tenders for Under 100 Calories 3 points +

Have you heard the news lately about chicken fingers/ tenders at fast food restaurants?  If not check out the article here.  They are made out of some very nasty stuff, including 50 percent skeletal muscle.  Eeek!  I'm sure you can find some decent frozen ones in the super market but at least you know now, to be sure to check out the label!  But, these ones are so easy, you really won't save too much time buying the frozen ones and these ones you know exactly what goes into them! 

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Weight Watchers Sweet Roasted Kabocha Squash

I don't experiment too much with squash.  At least not the big variety.  Or course, I have baked and cooked with the little ones such as zucchini but the big ones stay at the grocery store.  Yes, I have made spaghetti squash before and I don't mind it when I am watching my carb intake.  So I thought this has to end!  I need to get into that kitchen of mine and try out some new squash. 

I picked the Kabocha one out because of the incredible calorie stats on this bad boy.  It only has 30 calories per cup.  That is a whole lot of eating for just 30 calories.  I made this incredibly the easy way I know how to roast vegetables but next time I think I will try to add some different seasonings.

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Spicy Grilled Turkey Grilled Burger with Avacado for less than 100 calories

Who does not love a good juicy burger?  Well this made boy has the kick of heat and than a cool down with the creamy avocado.  Yum!  It will not disappoint.

 

Ingredients:

1 pound ground turkey (85% lean)
1/8 cup water
2 tablespoons minced onions
1 small garlic clove, minced
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon sriracha sauce...my new found love
1/4 teaspoon paprika
1 avocado, thinly sliced.

Instructions:

 

1. Combine all ingredients in mixing bowl and mix with hands until seasonings are evenly distributed. Allow to set at room temperature for about 10 minutes, or refrigerate for up to overnight.
2. Form meat into 8 patties. Grill according to grill instructions, just until done, flipping patties halfway through grilling time.

Top with other delicious topping such as cheese, lettuce, tomatoes.  Even skip the bun and have a lettuce bun instead for even less calories.  Serves 8

Patty alone is:

99 calories
4.4 fat
2.6 carbs
1.8 fibre
13 protein

points + 3

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Roasted Vegetables with Reduced Balsamic Vinagar

There is no better way to get your vegetables in than by roasting them.  The flavor just pops!  I made this dish up for a dinner party I was going to.  The plate was emptied very quickly.  I was hoping some would come home with me for a very tasty sandwich the next day.

Ingredients:

 

3 assorted peppers, halved and de-seeded

button mushrooms (wiped down)

asparagus

green onion, roots removed

cherry or grape tomatoes

3 yellow zucchini - I sliced mine into coins

3 green zucchini - I sliced mine the long width

2 tablespoon of olive oil

Reduced balsamic Vinegar

 

salt and pepper

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Spicy Crab and Vegetable Spring Roll

I love spring rolls.  They can be filled with almost anything.  They are such a great low carb snack or light lunch.  I haven't yet tried them baked but I it is definitely on my list of  'recipes to try'.  I used store bought sweet and spicy Thai dressing from the Asian section of my grocery store.

 Spicy Crab and Spring Rolls Recipe

• 4 oz. cooked crab meat, gently shredded apart with your fingers ( I used imitation crab meat)
• 1 tbsp. light mayo
• 1 tsp. Sriracha sauce depending on hot much spice you want
• 1 large mango, peeled and cut into long thin strips
• 1 ripe avocados, peeled and cut into slices
• 4 cups thinly shredded carrots
• several handfuls of fresh cilantro leaves
• 1 cup cucumber in long slices
• 8 rice paper wrappers

1. Submerge a spring roll wrapper into warm water for 15 seconds, until it is completely soft and pliable. Using both hands, lift it out and spread it flat on a non-sticky surface.
2. Mix the crab with mayo and hot sauce
3. Pile some carrtos, crab, an avocado slice, cucumber and a mango slice on the wrapper.  Lift the edge of the wrapper over the filling and tuck it over into the beginnings of a roll, you need to stretch it a bit, but it’s a delicate balance to stretch it to its max while not accidentally tearing it. Fold in the flaps from the adjacent sides to close those edges, then continue to roll it up tightly – it’s like rolling a burrito or a wrap – and seal it shut.
4. Place on a platter and continue with the remaining wrappers and filling.

Serve with dipping sauce.

Calories per roll 82
Fat 4.5
Carbs 8
Fibre 3
Protein 2

WW points + 2

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Avocado Devilled Eggs

These are my new favorite snack to have on hand in our fridge. I just wish my husband didn’t like them as much as he does because they disappear so darn quickly. I have been making a dozen every three days for the last month for a quick high protein snack on the go.

12 hard boiled eggs
1 medium avocado, diced small
3 tablespoon plain Greek yogurt (can use light mayo)
2 teaspoons freshly squeezed lemon juice (this helps keep the avocado green and not turning brown)
1/4 teaspoon garlic powder or to taste
1/8 teaspoon hot pepper flakes, or to taste
Salt to taste
Avocado slice, green onion and paprika to garnish, if desired

Cut boiled eggs in half lengthwise and carefully scoop out yolks. Mash yolks with a fork. Stir in diced avocados, yogurt, lemon juice, garlic powder, hot pepper flakes, and salt to taste. Fill egg whites with yolk mixture and place on a serving plate. I filled up a zip-lock bag with the mixture and cut a hole on one corner and squeezed into the egg whites. Garnish accordingly. Makes 24.

2 halves Per Serving: Calories 100; Protein 4 g; Fat 3 g (the good kind); Carbs 1 g; Sugar 0 g; Sodium 75 mg (2 WW points+)
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