Soup's On!

This is my favorite soup recipe.  In fact, I made a a pot of it today.  And...delayed my lunch time just to wait for the soup to be finished.  Mmmmm...it was SO good.

In one of my earlier blog post's I talked about The Doctor's Diet, a book written by Dr. Travis Stork.  It's chock full of information about health and nutrition.  Maybe I shouldn't tell you this.  But, I don't lend out my copy of the book to anyone.  Maybe that's a bit selfish, but I want to be able to refer to the book at any time.  Sorry.  It's mine.

I haven't yet bought The Doctor's Diet Cookbook, by the same author.  But I got the chance to borrow it from a co-worker last winter.  The recipe I'm sharing today, is from that cookbook. 

"Not Just Chicken" Chicken Soup  (I just call it Chicken Veggie Soup)
Here's a pic of the batch I made today.

I've tried to determine the best way to share this recipe, since I don't have a link to the recipe.  Since it's in a cookbook, it isn't posted online.  I typed up the recipe in MS Word, then scanned it to convert it to a .jpeg file.  So.  Here it is.  I don't know what size it will print or how clear the print will be.
Give it a try, then please let me know in the comments...or email me through the "contact me" area in the blog sidebar.  I'll figure out something else if this isn't working well.

I usually make a slightly larger batch than this original, so that I can share.  I simple add extra broth and veggies (love my veggies!) and maybe 1 more chicken breast.  In fact, even if I make a single batch I always add more veggies than the recipe calls for.  Always!


This soup reheats so well.  In fact, I think it's tastier the day after I make it.  The seasonings and flavors have time to blend and get, well...yummier.
This soup is one of my go-to work lunches.  I enjoy having a hot lunch at work and it feels like comfort food, without the guilt.  Low-fat, low sodium and full of vegetables, chicken and whole grain.


I hope you'll give this recipe a try.  If you do, please let me know what you think of it.
Later!

A Salad Recipe, a FitBit surprise and a personal record

I'm sharing a recipe today, that I've made a couple of times.  It's a nice light summer-time salad.

Skinny Broccoli Salad
Follow the link above to get the recipe.

That's a photo of the salad I made last week for a family gathering.  This salad keeps well, surprisingly.  The leftovers didn't get soggy or water-y in the fridge.  That's important, since I enjoy leftovers!

If you've been reading my blog, you know that I love to prep ahead.  I don't mind eating the same foods several days in a row, as long as it's something yummy.  This is.

By the way, I've been logging the food I consume, using my FitBit app.  Among other things, FitBit totals my intake of carbs, fats, protein and calories.  I've been surprised at my carb totals.  It's been a little higher than I thought it actually was.  Since I usually stay away from simple carbs, mine are complex carbs, for the most part.  Still...I was surprised.  It can take some time to log in everything I eat, but having the information at my fingertips helps me to make better decisions about what I eat.

FitBit also shows me a comparison of the calories I've consumed and the calories I've burned that day.  Sometimes I realize that I'd better get moving and add more steps!  Once in a while I have a calorie deficit.  That hasn't happened often, though!

That reminds me that I wanted to share something fun with you.  Last Friday, I walked on my treadmill before heading out to shop, then to the family farms (my brothers-in-law farms).  After lunch, one of my sis-in-law had to run an errand. I asked my other sis-in-law to walk out towards the woods with me, since the weather was SO perfect.  Sunny and in the 70's with a light breeze.

Later, after I got home I decided to add some more steps to my day.  I headed outside again.
After a while I realized how close I was to setting a personal record for me.  So, pushed a little further.

I walked 24,043 steps that day. If I remember correctly, that was just over 10 miles.
My previous record was just over 21,000.
That was so exciting for me and it was fun to compete with...me!

Hey, til next time...

Sweet Potato and Spinach Skillet

I was given 4 large sweet potatoes a couple of days ago.  So, I needed to find a good way to use a couple of them...soon.  The next day I happened upon the following recipe and last Sunday I tried it.

I'm always on the lookout for more healthy recipes to add to my collection.  Happily, this dish was a success.  So...it's a keeper!  I'll be taking a bowl of it in my work lunch each day this week, along with a boiled egg, since it's important to include protein as a part of each meal.

Sweet Potato and Kale Skillet
Click on the link above to go to GreenLiteBites website for the recipe.

Actually, I should call my version...Sweet Potato and Spinach Skillet. Here's a photo of my version.

I substituted spinach since I didn't have any kale in my fridge and truthfully, I have yet to try kale.  I know that it's supposed to be a "super food", so I really should try some.  Have you tried it?  If so, what is your favorite way to eat it?  Please share.

Once I did all my chopping (my husband says I can probably chop in my sleep, since I do so much of it!), things moved right along.  Since the potato is chopped into such small pieces, it cooked quickly.

That's it for today.  I'll be back soon to share a broccoli salad recipe that is a favorite of mine.  A great summer side dish!
Later,

Crustless Veggie Quiche...yum!

I'm sharing another of my favorite veggie recipes today.  It takes a bit of prep time, as most healthy recipes do, but it is so yummy.  Nutritious and low in calories, too.

110 Calorie Crustless Veggie Quiche.  Just click on the recipe name to follow a link to the blog post where I found this recipe last August.  Sally's Baking Addiction is the website.  You'll find lots of other recipes there, too.  You'll want to pick and choose the recipes you find on her website, as some are healthy...but many are not.  All of them look yummy, of course.  :)

The following photo of the quiche, from Sally's blog post.

Source: Sally's Baking Addiction

I just have to say...yum, yum and yum.  This is so good!  I've used a variety of different veggies each time I'm made this.  I always include spinach, onion and usually mushrooms along with the zucchini and peppers.  Use whatever your favorites are and experiment.  The recipe calls for 3 eggs & 3 egg whites, but I use 6 whole eggs and it turns out just fine.
As I read through other veggie quiche recipes, I saw that someone added 1/4 teaspoon curry powder and a pinch of cinnamon.   So, I also add those and find that it adds just a little more depth to the flavor.  Tasty!

Another food blog that I like is The Adventures of MJ and Hungryman.  I found her blog recently and loved it right away.  She follows a practice that I've been doing since I began my weight loss/getting healthy journey in August of 2013.

Weekly meal prep.  She calls hers "Meal Prep Friday".  Mine is usually on Saturday, but it doesn't matter what part of the weekend you choose.  Prepping ahead has helped immensely in staying on track with the foods I eat.  As I've talked about in a previous post, when I have foods already prepped and in the fridge I can grab it whenever I need it.  No digging through the pantry or staring in the fridge hoping something will magically jump out at me...already prepped.   I know that it's time consuming to do all that prep during some of my valuable weekend time (it goes SO quickly, doesn't it?), but when I consider the trade-off of eating fast food or boxed/pre-packaged foods, well...for me I know what I need to do.  Meal Prep Saturday.

Once I've completed all my meal prep, it's so satisfying to open the door to the fridge and see all of those storage containers full of nutritious and tasty foods.  And after a long work day, it takes so little time to pull out those containers and have a great meal on the table in very little time.  Not to mention how easy it is to grab containers of food for my work lunch, and be ready to go.

Each Friday after shopping for groceries, I see my fridge full of fresh produce.  By Saturday afternoon, I see containers full of prepped food.  Ready to eat!

As I've said before, I'm sharing what has worked for me.  I'm not saying that it is right for everyone else.  Only you can decide what works for you.  I just hope the info I share is helpful for a few others.
Let me know what works for you, because I always want to learn more!
Later!

Quotes that caught me eye!

Hi all, just a short post today.  I'm sharing a few quotes that I found on Pinterest, that really rang true for me.  I hope you like them, too.

If you're interested in following me on Pinterst, HERE is the link.

Source: skinnyms

Source:indulgy.com

Source: buzzfeed.com

Source: chattingoverchocolate.com

Source: bodyrock.tv

Source: livefitnadbehappy.com

And this final one.  It just called out to me.  I began with such small steps.  Those steps turned out to be some of the biggest steps in my life...in my health...in my self confidence.  In just plain, making me feel GOOD, and good about me.

Hope you're feeling GOOD, too!

How about a snack?

Snacks.  Actually, healthy snacks.  It's important for me to have healthy snacks available.  You know...so I'm not tempted (well, I'm still tempted!) to grab something very yummy that is NOT healthy.

At home I tend to be so busy that I seldom think about snacks.  I know...surprising!  At work, it's a whole different story. I have a desk job, so I'm sitting in my office for much of the day.  I use most of my breaks to go power walking, so no eating then.  But, all those hours at my desk tend to make me think of snacking.

I always bring a container of sliced, fresh apple as a snack.  Very nutritious and easy to grab while I'm working.  The problem is...an apple doesn't seem to quite fill the void.  My work mornings are very long, so I bring a second snack.  This one is more filling and is delicious with a cup of coffee.

I call them Snack Pancakes, but the woman who created the recipe has 2 names for them.

Super Healthy Pancakes OR The How-Many-Healthy-Things-Can-I-Put-Into-a-Pancake Pancake.
Whatever you call them...I LOVE them.  When I make these pancakes I make a double batch, then freeze them between layers of wax paper in a freezer bag.  Each evening when I'm making my lunch for the next work day, I grab a pancake from the freezer and put it into a small plastic container.  So easy.

The website where I found this recipe is GreenLiteBites.com.  Just click on the web address to follow the link.
To go to her blog post where you'll find the recipe, click on Healthy Pancakes.

Photo from GreenLiteBites website.

One of these little pancakes is very satisfying and keeps me going until lunch...along with that cup of coffee.  :)
I eat mine cold, from the fridge.  It's easy and not messy at all.  But, of course, they're delicious heated in the microwave.  You could even drizzle a little honey on them, or a dab of applesauce.

Other snacks I like are String Cheese (lower fat version) or a mix of walnut halves and dried cranberries or raisins.  The only problem (for me) is that I tend to eat too much of the walnut/cran or raisin mix because it's SO tasty.  Walnuts are very nutritious, but be mindful of the sugar content of dried fruits.   I try to go heavier on the walnuts and lighter on the dried fruit.

Something else that I enjoy as a snack is a hard-boiled egg.  I peel it at home then drop it into a container to bring to work.  I avoid the hassle and mess of peeling it at work, that way.  Another good option is yogurt.  To avoid artificial sweeteners, I prefer plain Greek yogurt to which I add my own fresh fruit.

There are so many pre-packaged snacks available in the supermarkets.  I've tried quite a few of them, but it seems that so many of them contain high levels of sodium, artificial sweeteners, etc....that I've returned to simple whole foods most of the time.

Oh.....I just remembered something!  Last Saturday I was busy in the kitchen for several hours doing food prep/cooking/roasting for this work week and I needed a quick but light lunch.  Remember...that was the day after I over-indulged at the fundraiser/garage sale?  You can read that post HERE.
Anyway, I looked through the fridge to see what I could toss together.  I found a small bowl of pineapple chunks.  So....I combined that with the last avocado (it was ripe and really needed to be eaten soon), then topped those with plain Greek yogurt and a sprinkle of chia seeds.  How was it?
It was yummy! Easy and quick, too.   Hmmm...those blueberries that are in my fridge right now, would have been a great addition.  Next time, huh?

I'm always looking for other healthy snack ideas.  Please share any other snack ideas you have!

By the way, feel free to leave a comment in the section below.  If you'd rather contact me personally, I've included a "Contact Me" form in the right side bar of this blog.  I would love to hear from you.
Later!

Susie

Food prep and cooking - It's worth the time!

Since I made the decision to begin eating healthy in August of 2013, I've set aside time each weekend for food prep and cooking.  I prepare food for the coming week, for my breakfasts and lunches. I usually prep veggies to go with my dinners, too.

Yes, this is time consuming.  But it is SO worth it.  Because my work days are long and begin very early, I have to have nutritious foods that I can pull out of the fridge or freezer. 

I've already shared 2 breakfast recipes that I alternate between.  I make those on the weekend and a batch will last me all through the work week.  I love them both and it's so easy to scoop some out of the container, heat it and add my yummy toppings.  Easy, nutritious and yummy.  Perfect for me.
It may be hard to believe, but I never get tired of these two oatmeal breakfasts.  Even after this long.

Something else I've been eating for most of these months is Roasted Veggies.  You can vary the veggies each time, but the basic recipe (if you can even call it that) is simple.

Roasted Vegetables
Preheat oven to 425 degrees F.
Chop vegetables into 1" to 1-1/4" cubes (roughly, no need for precision)
I use any combo of the following veggies:
  - broccoli, cauliflower, sweet potato, brussels sprouts (cut in half), rutabaga, zuchinni, baby carrots
My faves are those first 3 veggies listed!

Place all in a large bowl, then drizzle with EVOO (extra virgin olive oil).  Stir to coat evenly.
Pour onto a large baking sheet, then sprinkle with your favorite seasonings.
My favorites are Mrs.Dash Chipotle or Mrs. Dash Tomato, Basil, Garlic.  Other good options are onion powder or garlic powder.  I don't use onion salt or garlic salt because of the added sodium.

Bake for about 25 minutes.  If not quite tender, bake a few minutes longer.

I made a batch yesterday.  Here's a photo.

Yum.  I reheated some this afternoon to go with a baked fish fillet.  Speaking of fish, I usually top a fillet with salsa before popping it into the oven.  Easy and very tasty!
Each week I buy baby carrots and radishes, to pull out of the fridge to go with our dinner each evening (along with whatever other veggie we're having).  Dipped in just a bit of fat-free or low-fat ranch dressing, it's another way to add fresh veggies to your meal.

The whole point of this particular blog post is that (for me) weekend food prep and cooking is essential!!!  Without food that I can just grab out of the fridge and put in a bowl, or into my lunch bag (for work snacks and lunch) it would be very difficult for me to stay on track...to stay healthy.

If I didn't have those foods ready to go, I would be searching through the pantry or fridge for something easy, but probably not nutritious.  Or foods from the vending machines at work.  Fast food.  Junk food.  Easy food.  You know...those foods that helped to get me 76 pounds overweight.
No, I don't want to go there again.

Figure out what works for you.  Experiment.  Search online, like I did, to find healthy recipes that appeal to you.  With the right seasonings and food combinations healthy foods can be delicous!

Everything I'm sharing is what has worked for me.  I'm certainly no expert.  But I hope that some of the info or recipes I share will work for you, too.  Please comment with any tips and information you've found, too.  I would love to know!
Before I go, I want to share a graphic I found on Pinterest.  Love it. :)

Source

Til next time!