|
|
 |
| Raw vegetables are healthier than cooked vegetables. I don’t know where this old wives’ tale originated, but cooking actually enhances the absorption of vitamins and minerals. |
|
| 5-in-1 Fitness Calculator |
|
 |
Calculate your BMI (body mass index), Body Fat Percentage, Optimal Weight Range, and Target Heart Rate and Overall Health Risk all in one simple calculation.
|
 |
|
Bob Greene presents a blueprint for a lifetime of healthful eating, with detailed, easy-to-follow guidelines and 85 delicious recipes.
Price: $24.00 $16.80
|
|
Soups are the secret weapon in the fight against extra pounds. Many soups—including the ones here—are low in calories but extremely filling. I recommend starting a meal with a serving of soup. It’s so satisfying, you’ll be likely to eat less of your main course. Or, make a meal of soup—serve it with some crusty whole-grain bread and a small salad.
Roasted Tomato Soup
This is a deeply flavored tomato soup accented with herbs.
Serves 4
 3 pounds Roma tomatoes, washed and cored
1 medium onion, chopped
1 tablespoon minced garlic
1 tablespoon olive oil
A few sprigs fresh thyme or oregano
1 cup low-fat, low-sodium chicken stock
1 12-ounce can evaporated skim milk or 12 ounces 1 percent milk
Salt and freshly ground pepper
Toasted croutons, for garnish
Chopped fresh herbs, such as basil, parsley or chives, for garnish
Preheat the oven to 350 degrees. Place the tomatoes, onion and garlic on a nonstick baking sheet or a baking sheet that has been sprayed with nonfat cooking spray. Drizzle with olive oil. Tear up the thyme or oregano and sprinkle it over the tomato mixture. Bake for 30 minutes, until the tomato skins are lightly charred and broken. Place the tomato mixture in a soup pot and add the chicken stock. Bring to a simmer and cook for 15 minutes. Puree the soup in batches in a food processor, and then strain through a large-holed sieve, pressing down on the solids with a ladle to extract all the juices and pulp. Discard the skins, seeds and herb stems. Return the soup to the pot, heat to a simmer, and add the milk. Season to taste with salt and pepper, Ladle into warmed bowls and garnish with croutons and chopped fresh herbs.
Mushroom Soup
For a more complex flavor, this soup is best made with two or three kinds of mushrooms. A few rehydrated dried mushrooms (such as dried porcini) added to the broth give it an even meatier flavor.
Serves 4
 1 pound mixed mushrooms, such as button, shiitake, oyster, portabella, and crimini
A few dried porcini mushrooms, rehydrated (optional)
2 tablespoons olive oil
1 large onion, chopped
1 teaspoon minced garlic
1/2 cup sherry (optional)
1 quart low-fat, low-sodium chicken or vegetable stock
1 russet potato, peeled and diced
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
1 bay leaf
1 12-ounce can evaporated skim milk
Salt and freshly ground pepper
Clean and chop the mushrooms, including the dried porcini, if using. Discard the shiitake mushroom stems. Heat the olive oil in a soup pot over medium heat. Add the onion and garlic and cook, stirring occasionally, until opaque but not brown. Add the mushrooms and continue cooking with a lid until the mushrooms are cooked, about ten minutes. Add the sherry, if desired, bring to a boil to cook off the alcohol, then add the chicken stock, potato, thyme, and bay leaf. Simmer until the potato is tender. Remove bay leaf and cool. Puree in batches in a food processor or blender. Return to the pot and add the evaporated skim milk. Bring just to a boil and season to taste with salt and pepper.
For more soup recipes see my book Get With the Program! Guide to Good Eating.
top |
