Posts

Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein

 

 

Creamy Celery Soup

Growing up in our mom’s healthy, wholesome household, hearty veggie based soups were a familiar winter dinnertime staple, served with her robust, dense homemade whole grain bread. And our Lentil Vegetable Soup, Green Lentil SoupSweet Potato Soup are all creations inspired by some of our childhood faves, long before the days of becoming registered dietitians and personal trainers and even being aware of all the waist-line benefits of such soups…But now we know that veggie-based soups are a great way to fill up on veggies and curb hunger so that you don’t overeat at your main meal. So we’re always encouraging our clients to opt for them. Most canned soups contain high amounts of fat and sodium, but making your own can be just as easy and much healthier! This Creamy Celery Soup makes a perfect appetizer or snack to serve any time of day. The celery and spinach in this recipe are full of fiber and water that will keep you hydrated and satisfied. During the colder months, it’s easy to forget about the salads of summer and reach for something more warm and comforting, so soups like this one are a great way to sneak more greens into your day!

 

Celery Soup - Logo

Creamy Celery Soup

Makes 2 servings

 

Ingredients

1/4 cup raw cashews

1/4 tsp. garlic powder

1/2 cup water

1 cup plus ½ cup chopped celery, separated

2 cups baby spinach

3 Tbs. plain nonfat Greek yogurt

Directions:

1. Soak cashews in water for about 1 hour, then drain.

2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.

3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.

4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!

 

Nutrition Facts (about 1 cup per serving): 126 Calories, 8 g Fat, 1 g Saturated Fat, 2 mg Cholesterol, 95 mg Sodium, 10 g Carbohydrate, 2 g Fiber, 4 g Sugar, 7 g Protein

 

Celery Soup2 - Logo

 

Creamy Celery Soup
 
Author:
Serves: 2
Ingredients
  • ¼ cup raw cashews
  • ¼ tsp. garlic powder
  • ½ cup water
  • 1 cup plus ½ cup chopped celery, separated
  • 2 cups baby spinach
  • 3 Tbs. plain nonfat Greek yogurt
Instructions
  1. Soak cashews in water for about 1 hour, then drain.
  2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.
  3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.
  4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!
Nutrition Information
Serving size: about 1 cup Calories: 126 Fat: 8 Saturated fat: 1 Carbohydrates: 10 Sugar: 4 Sodium: 95 Fiber: 2 Protein: 7 Cholesterol: 2

 

Green Lentil Soup

  Green Lentil Soup

After being out in the bitter cold wintry weather, even just to run our errands, we always feel as if the cold has a way of working its way into our core.  And even for a long while after we’ve made our way into the warmth of our New York City apartments, we feel it.  We’ve found that one of the best ways to ward off these cold, wintry days, is to indulge in this savory, satisfying and nutritious lentil soup! Lentils are one of the most nutritious foods–full of fiber, protein, and iron—so they’ll keep you energized and satisfied throughout the day.

 

lentil_soup

 

This Green Lentil Soup is the perfect dish to make in large batches so that you have delicious leftovers for the next couple of days.  We suggest adding a dollop of Greek yogurt for additional protein in your meal.  It adds a rich creaminess and tastes like sour cream, but without all of the fat and calories! When we eat the leftovers, we often round out a protein-packed meal like grilled chicken with a half serving of the soup and a side salad.

 

Green_lentil_soup_logo

Green Lentil Soup

Serves 9

Serving Size: 1 Cup

Ingredients

  • 2 cups dry, whole green lentils
  • 1 medium onion, diced
  • 4 medium carrots, peeled, and cut into ½ inch pieces
  • 3 garlic cloves, pressed
  • 1 tablespoon oregano, dried
  • ½ tablespoon salt
  • ½ tablespoon rosemary
  • 2 dried red peppers* (such as these)
  • pinch of pepper
  • 2 bay leaves
  • 1 teaspoon rice vinegar, to taste
  • 1 teaspoon salt, to taste,
  • pepper to taste

*Alternatively you can use the 1/2 teaspoon red chili pepper flakes seasoning

Directions

1.  In a large pot bring about 5 cups of water to a boil. Add lentils to the water and boil for 10 minutes. Stir occasionally.

2. Remove the pan from the heat, and while keeping the lentils in the pan, drain most of the water to remove some of the bitterness by pouring over a strainer to catch any lentils that may fall.  The water that you pour will be blackened, but be sure to leave 1 inch of the water in the cooking pot to retain some nutrients, such as iron from the lentils.

3. Add more water to the pot so that there is about an inch of water above the lentils. Add carrots, onion, salt, pepper, rosemary, oregano, garlic cloves, and bay leaves.

4. Snap the dried red pepper in half so that the seeds fall into the pot.

5. Stir the ingredients together and bring the water back to a boil. Once the water begins to boil, reduce the heat to medium-low or a simmer and allow to heat until the soup reaches a thick consistency. Regularly stir especially towards the end so that the bottom does not burn.  This should take about 40 to 50 minutes. Once soup has thickened, season with rice vinegar, salt and pepper to taste and drizzle a teaspoon of olive oil over the top, if desired.

Nutrition Facts Per Serving (without yogurt, oil drizzled on top and salt to taste): 193 calories, 0 g fat, 0 g saturated fat, 436 mg sodium, 36 g carbs, 15.5 g fiber, 5 g sugar, 12 g protein

 

Green Lentil Soup
 
Author:
Serves: 9
Ingredients
  • 2 cups dry, whole green lentils
  • 1 medium onion, diced
  • 4 medium carrots, peeled, and cut into ½ inch pieces
  • 3 garlic cloves, pressed
  • 1 tablespoon oregano, dried
  • ½ tablespoon salt
  • ½ tablespoon rosemary
  • 2 dried red peppers* (such as these http://bit.ly/1DsD9Dd)
  • pinch of pepper
  • 2 bay leaves
  • 1 teaspoon rice vinegar, to taste
  • 1 teaspoon salt, to taste,
  • pepper to taste
  • *Alternatively you can use the ½ teaspoon red chili pepper flakes seasoning
Instructions
  1. In a large pot bring about 5 cups of water to a boil. Add lentils to the water and boil for 10 minutes. Stir occasionally.
  2. Remove the pan from the heat, and while keeping the lentils in the pan, drain most of the water to remove some of the bitterness by pouring over a strainer to catch any lentils that may fall. The water that you pour will be blackened, but be sure to leave 1 inch of the water in the cooking pot to retain some nutrients, such as iron from the lentils.
  3. Add more water to the pot so that there is about an inch of water above the lentils. Add carrots, onion, salt, pepper, rosemary, oregano, garlic cloves, and bay leaves.
  4. Snap the dried red pepper in half so that the seeds fall into the pot.
  5. Stir the ingredients together and bring the water back to a boil. Once the water begins to boil, reduce the heat to medium-low or a simmer and allow to heat until the soup reaches a thick consistency. Regularly stir especially towards the end so that the bottom does not burn. This should take about 40 to 50 minutes. Once soup has thickened, season with rice vinegar, salt and pepper to taste and drizzle a teaspoon of olive oil over the top, if desired.
  6. Nutrition Facts Per Serving (without yogurt, oil drizzled on top and salt to taste): 193 calories, 0 g fat, 0 g saturated fat, 436 mg sodium, 36 g carbs, 15.5 g fiber, 5 g sugar, 12 g protein
Nutrition Information
Serving size: 1 cup Calories: 193 Fat: 0 g Saturated fat: 0 g Unsaturated fat: 0 g Trans fat: 0 g Carbohydrates: 36 g Sugar: 5 g Sodium: 436 mg Fiber: 15.5 g Protein: 12 g

Chunky Weight Loss Soup!

Happy New Year! A New Year means a new healthy and happier you! We want you to start your year out right with the tips we gave you yesterday and more! To help you to increase your produce intake while decreasing your appetite and helping you to eat less, we’ve got this awesome Chunky Weight Loss Soup for you! It’s a chilled fruit and veggie gazpacho. We suggest having it before meals to curb your appetite. An entire anti-inflammatory packed cup of soup is just 75 calories!

 Chunky Fruit Gazpacho

 

(Psst.. if you want delicious waistline-friendly desserts that bust sugar cravings, please feel free to search this site, or try our Skinny Speedy Walnut Oatmeal Cookies ,our  White Chocolate Drizzled wild Blueberry Granola Balls  and our Microwave Peanut Butter and Banana Chocolate Chip Cookies, just to name a few!)

Chunky Weight Loss Soup

SERVES: 8 – 1 cup servings

 

INGREDIENTS

2 cups finely chopped tomatoes

2 cups finely diced cantaloupe

1 cup finely diced mango

½ cup chopped red bell pepper

1 cup seeded, peeled cucumber, finely chopped

2 cup finely diced nectarines

1 cup fresh squeezed orange juice (about 4 oranges)

1/4 cup finely chopped Vidalia or other sweet onion

1/4 cup chopped fresh basil or 2 tbsp. dried basil

3 tbsp. fresh lemon juice

3/4 tsp. sugar

1/4 tsp. salt

 

 

DIRECTIONS

Mix all ingredients in a large bowl. Cover with tin foil and chill for 2 hours (or more). Enjoy!!

 

 

NUTRITION FACTS: 75 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 83 mg sodium, 18 g carbs, 2 g fiber, 14 g sugar, 2 g protein

 

Chunky Weight Loss Soup!
 
Author:
Serves: 8 - 1 cup
Ingredients
  • 2 cups finely chopped tomatoes
  • 2 cups finely diced cantaloupe
  • 1 cup finely diced mango
  • ½ cup chopped red bell pepper
  • 1 cup seeded, peeled cucumber, finely chopped
  • 2 cup finely diced nectarines
  • 1 cup fresh squeezed orange juice (about 4 oranges)
  • ¼ cup finely chopped Vidalia or other sweet onion
  • ¼ cup chopped fresh basil or 2 tbsp. dried basil
  • 3 tbsp. fresh lemon juice
  • ¾ tsp. sugar
  • ¼ tsp. salt
Instructions
  1. Mix all ingredients in a large bowl. Cover with tin foil and chill for 2 hours (or more). Enjoy!!
Nutrition Information
Calories: 75 Fat: 0 g Saturated fat: 0 g Carbohydrates: 18 g Sugar: 14 g Sodium: 83 mg Fiber: 2 g Protein: 2 g Cholesterol: 0 mg

 

Pumpkin Soup!

It’s that time of year again – for pumpkins! And if you’ve been following our blog, you probably can tell we’re a bit pumpkin obsessed—we’ve been whipping up Pumpkin Pancakes, Pumpkin Spiced Latte, Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie , just to name a few of our latest pumpkin ditties! One of the reasons we’re such fans is because this nutrient-packed vegetable is an amazing substitution for high calorie fat sources like oils and butters and for eggs too. Pumpkin (canned works perfectly well) is amazingly versatile and adds a moist and creamy texture and works seamlessly in desserts and in recipes like this soup–you’d never know you’re actually getting a veggie minus all the fat and calories that typically come with such creaminess!

Pumpkin Soup

A few health bonuses thanks to pumpkin:

Pumpkin is:

  • Packed with energy-revving, nutrient-rich, quality carbohydrates that fuel your brain, your muscles, and your central nervous system.
  • Helps you to shed the lbs- with only 40 calories per half cup of pumpkin and with four satisfying grams of fiber, your waistline will thank you!
  • Helps you to keep your blood pressure in check thanks to its’ high potassium content.
  • Another bonus? Pumpkins’ fantastic color comes from the cancer-fighting antioxidant, beta-carotene that gives your skin a beautiful hue, while also protecting it from the damage from the sun, boosting your immune system and promoting good vision.

 

Pumpkin Soup

Serves: 4

 

Ingredients

1 teaspoon olive oil

1 clove garlic, crushed

1- 15 ounce can pumpkin puree

3 cups low-sodium vegetable stock

1-1/2 tablespoon tomato paste

1/2 tsp red cayenne

1/2 tsp basil

1/2 tsp oregano

1/2 tsp turmeric (optional)

1 tablespoon grated Parmesan cheese

1/4  teaspoon pepper

salt to taste, optional

 

Directions

  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly.
  2. Add pumpkin and stir in the garlic.
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese and salt ; mix and serve warm. Enjoy!!

 

Nutrition Facts: 65 calories, 2 g fat, 1 g saturated fat, 149 mg sodium, 11 g carbs, 3 g fiber, 5 g sugar, 3 g protein

 

Pumpkin Soup
 
Ingredients
  • 1 teaspoon olive oil
  • 1 clove garlic, crushed
  • 1- 15 ounce can pumpkin puree
  • 3 cups low-sodium vegetable stock
  • 1-1/2 tablespoon tomato paste
  • ½ tsp red cayenne
  • ½ tsp basil
  • ½ tsp oregano
  • ½ tsp turmeric (optional)
  • ¼ teaspoon pepper
  • salt to taste, optional
Instructions
  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly..
  2. Add pumpkin and stir in the garlic..
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese , and salt, and ; mix and serve warm. Enjoy!!
Nutrition Information
Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 11 g Sugar: 5 g Sodium: 149 mg Fiber: 3 g Protein: 3 g

 

 

 

Broccoli-White Bean Soup

Broccoli-White Bean Soup

Looking for a cozy soup that will fill you up but won’t weigh you down? We call this our COZY SOUP. This broccoli-white bean soup is creamy and delicious and totally vegetarian, so it’s light and yummy. Soup helps to hydrate you and fight fatigue and headaches while the magnesium in the beans will help you to turn your food into energy. Vitamin-rich broccoli, onions and garlic will give you an immune boost and keep you feeling strong.

Broccoli_soup

 

Psst… looking for a few great drinks to save calories and “flush” bloat?  Please feel free to search this site!  And here are a couple to try:

Cucumber Blueberry Water Flush

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

 

 

Broccoli White Bean Soup

Grab a bowl of this deliciousness!

Ingredients:

  • 1 large head broccoli (1 pound), cut into florets and thinly sliced stems
  • 2 Tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, thinly sliced
  • One 15-ounce can cannellini beans, drained
  • 2 1/2 cups vegetable broth
  • 1/2 ounce shaved Parmesan (optional)
  • Freshly ground pepper to taste
  • Salt to taste

Instructions:

  1. Steam broccoli until tender.
  2. Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes.
  3. Add beans and broth and bring mixture to a simmer.
  4. Remove from heat.  Add broccoli and puree in batches in a blender until smooth.
  5. Garnish each bowl with  shaved Parmesan (optional).

Makes 8 servings

Nutrition Facts per serving: Calories 128 Total Fat 4g Cholesterol 0mg Sodium 51mg Total Carbohydrate 19g Dietary Fiber 5g Sugars 3g Protein 6g Vitamin A 42% Vitamin C 91% Calcium 8% Iron 12%

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out

The Nutrition Twins’ Veggie Cure!

 

Broccoli-White Bean Soup
 
Grab a bowl of this deliciousness!
Serves: 8
Ingredients
  • 1 large head broccoli (1 pound), cut into florets and thinly sliced stems
  • 2 Tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, thinly sliced
  • One 15-ounce can cannellini beans, drained
  • 2½ cups vegetable broth
  • ½ ounce shaved Parmesan (optional)
  • Freshly ground pepper to taste
  • Salt to taste
Instructions
  1. Steam broccoli until tender.
  2. Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes.
  3. Add beans and broth and bring mixture to a simmer.
  4. Remove from heat.  Add broccoli and puree in batches in a blender until smooth.
  5. Garnish each bowl with  shaved Parmesan (optional).
Nutrition Information
Calories: 128 Fat: 4 Carbohydrates: 19g Sugar: 3g Sodium: 51mg Fiber: 5g Protein: 6g Cholesterol: 0mg