Healthy Soups and Sauces recipes tο hеƖр уου along wіth уουr healthier diet food рƖаn. Remember my fat burning blog tips tο eat 5 tο 6 smaller meals a day аnԁ drink plenty οf ice сοƖԁ water wіth each meal and between meals. Smaller meals аnԁ smaller рοrtіοnѕ along wіth proper exercise wіƖƖ increase уουr ability fοr burning fаt quickly аnԁ keeping thаt extra weight οff permanently! These are some of my personal favorite Healthy Soups and Sauces recipes!
SOUPS
Healthy Cucumber Avocado Soup
1/2 firm−ripe California avocado
1 1/2 pounds cucumbers, cut into 1/2−inch pieces
1 (8−oz) container plain low−fat yogurt (1 cup)
3 tablespoons chopped fresh chives
1 teaspoon fresh lime juice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeno chile with seeds
1 cup small ice cubes
Garnish: diced avocado and chopped chives
Peel and pit avocado. Blend all ingredients in a blender until
very smooth, about 1 minute.
Tiffani’s Healthy Gazpacho (Cold Soup)
Ingredients:
3 medium tomatoes, peeled, chopped
1/2 cup cucumber, seeded, chopped (or seedless english cukes)
1/2 cup green pepper, chopped
2 green onions, sliced in medallions
2 cups low-sodium vegetable juice cocktail
1 1/2 teaspoon lemon juice
1 teaspoon apple cider vinagar
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1/4 teaspoon oregano
1 clove garlic, minced
One of my favorite Healthy Soups and Sauces recipes! Directions:
1. In large mixing bowl, combine all ingredients and mix well.
2. Cover and chill in the refrigerator overnight so the flavors can marry together.
* Favorite Healthy Soups and Sauces recipes
Chile−Cheese Chowder
2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat−free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced−fat sharp cheddar cheese
2/3 cup sliced green onions
In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings
in pan, remove bacon and set it aside. To the pan add carrots, chiles,
onion, jalapeno, cumin, and garlic. Saute until browned. Stir in broth
and scrape bottom of pan to release browned bits. Add potatoes and salt,
cover, and simmer for 25 minutes.
Whisk together flour and milk, add to potato mixture while stirring
and cook over medium heat until thickened stirring often (about 10
minutes). Remove from heat, stir in cheeses until melted. Serve healthy soup in
bowls topped with crumbled bacon and sliced green onions.
Grain & Vegetable Soup
12 cups water (3 quarts)
1 cup lentils
1/2 cup brown rice
1/4 cup millet
1/4 cup amaranth
1/2 pound mushrooms, sliced
6 scallions or 2 cloves garlic, sliced
4 stalks celery, sliced
4 carrots, sliced
7 cloves garlic, chopped
2 tablespoons parsley
2 teaspoon basil
1/2 teaspoon ginger
1/8 teaspoon or more cayenne pepper
1/2 teaspoon black pepper
1 teaspoon sea salt
Bring water to a boil in an 8-quart pot. Add ingredients and allow to boil for 3 minutes. Lower heat and simmer for 1 hour. Stir occasionally. Serve hot. Leftover healthy soup can be frozen. Serves 6 to 8 people.
Nacho Cheese Soup
1 can (11 oz.) whole kernel corn, drained
1 can (14−15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed
In a large pot, combine the contents of the Au Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.
Healthy Squash Soup
3 tablespoons cold pressed olive oil
1 onion or 3 cloves garlic, chopped
1 butternut squash, chopped
2 apples, chopped
2 cups vegetable broth recipe
1 cup liquid non-dairy cream
1/4 teaspoon black pepper
1-1/2 teaspoons curry
1/2 teaspoon sea salt
Another one of my favorite Healthy Soups and Sauces recipes! Great with healthy cornbread! Sauté onions in olive oil until lightly brown in an 8-quart pot. Add squash and apples. Continue cooking until squash and apples are soft. Remove pot from heat and blend ingredients in the pot with a hand blender or transfer to a tabletop blender. Add remaining ingredients, stir and cook for 15 minutes at low to medium heat. Soup can be served hot or cold.
Chipotle Turkey Chili
Olive oil cooking spray
1 medium onion, diced
4 garlic cloves, minced
1−2 tablespoons chili powder
2 15−ounce cans tomato sauce
2−3 cups turkey, diced
2 15−ounce cans red kidney beans
1−2 chipotle chilies, finely diced
Salt and pepper for seasoning
Garnish: Grated cheddar cheese and sliced green onions
Lightly oil a large saucepan with cooking spray. Heat for a few minutes
over medium−high heat. Add the onions, garlic and chili powder. Cook
while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat
through and season to taste with salt and pepper.
Colorful Chicken Stew
1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water
In a 5−quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender.
Veal Stew
1 pound Veal − trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2−3 large carrots − cut into 1 inch pieces
6 to 8 small onions − peeled
2 cloves of garlic − peeled
2 large boiling potatoes − peeled and cut into 1 inch cubes
2 to 3 cups de−fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs − to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water
Heat a large, non−stick, pot on high. When hot, sear meat on all sides.
Add herbs and seasoning and stir. Add stock and bring to the boil
(the chicken stock will be more delicate and let the full flavor come
through). Add vegetables and return to the boil. Cover and simmer on
very low heat for 45 minutes to an hour or until meat is fork tender
and vegetables are tender but not mushy. Turn heat to high and bring
stew up to the boil, remove from heat and drizzle in corn starch
mixture while stirring constantly. Return to heat and continue to
stir until the stew has thickened. Serve immediately.
Vegetable Cream Soup
Note: The dairy is optional .Makes approximately 12 cups
Ingredients:
1 lb. cauliflower
1 1/2 lbs. broccoli, or one of the suggestions above
2 Tbsp. extra-virgin olive oil
2 cloves garlic, minced
10 cups chicken stock
1 tsp. salt
1 Tbsp. Dijon mustard
1 tsp. dried tarragon leaves, or herb of your choice
sea salt and freshly ground black pepper
heavy cream, optional
Italian Egg Drop and Parmesan Cheese Soup
Note: Serves 4, Total Carbohydrates: 2
You can add cooked chicken cut into bite-sized pieces to this soup if you want
something a bit heartier. This is very good with a thin slice of lemon floating on top.
Ingredients:
4 cups chicken stock or broth
salt and pepper
2 eggs
4 Tbsp. freshly grated Parmesan cheese
2 tsp. chopped fresh parsley
Another one of my favorite Healthy Soups and Sauces recipes!
Heat the stock or broth to a boil over high heat. Season to taste with salt and pepper.
Beat the eggs with the Parmesan and parsley and season with a bit of salt and pepper.
Slow stir the egg mixture into the soup and stir constantly for 2-3 minutes until the eggs
float to the top and form tiny “flakes”. Serve immediately.
Healthy Lentil Soup
2 tbsp. olive oil
2 large onions, cubed
1 tsp. minced garlic
3 carrots, diced
2 stalks celery, diced
3 1/2 cups crushed tomatoes
1?1/2 cups lentils ? soaked, rinsed and drained
1/2 tsp. salt
1/2 tsp. ground black pepper
3/4 cup white wine
2 bay leaves
7 cups chicken stock
1 tbsp. fresh parsley, chopped
1/2 tsp. paprika
1/2 cup grated low fat Parmesan cheese
In a large stockpot, saute the onions in oil until they are glossy. Stir in
garlic, paprika, celery, carrots, and saute for 10 minutes. Once the
vegetables have sauteed for 10 minutes stir in tomatoes, chicken stock,
lentils, bay leaves, salt, and pepper. Stir well, then add the wine and
bring the mixture to a boil. Slowly reduce the heat and cook for 1 hour on
low to medium heat; or until the lentils are tender.
SAUCES
Ginger Sauce
1/2 cup water
1 vegetable broth recipe
3 tablespoons ginger
4 tablespoons lemon juice
1/2 teaspoon sea salt
1 tablespoon fructose
Simmer for 10 minutes. Use over stir-fry vegetables, sprouts, etc.
Curry Sauce
3 tablespoons cold pressed olive oil
1 onion or 3 cloves garlic, chopped
1/2 cup water or more
1/2 teaspoon black pepper
1/2 teaspoon cardamom
A dash of cayenne
1-1/2 teaspoon curry
1 teaspoon ginger powder
1/2 teaspoon sea salt
Sauté onions or garlic and oil in a 3-quart pot. Add remaining ingredients. Bring to a boil. Simmer for 5 minutes.
Spicy Apple Ketchup
12 large, firm, tart apples, peeled, quartered and cored
1 cup stevia sugar substitute
1 tsp ground white pepper
1 tsp ground cloves
1 tsp dry mustard
2 onions, finely chopped
2 cups white vinegar
2 teaspoons ground cinnamon
1 tablespoon sea salt
1/2 cup freshly grated horseradish
Another one of my favorite Healthy Soups and Sauces recipes!
Place the apples in an enameled, tinned or stainless steel pan, cover with
water, and cook slowly, without a lid, until the apples are soft and the
water has almost completely evaporated, about 30 minutes. Rub the apples
through a sieve or a food mill. Add all of the other ingredients; heat to
boiling, then reduce heat to low and simmer for an hour. Put in jars and
process or place in plastic containers with tight fitting lids and keep
refrigerated. Makes about 2 pints.
Healthy Wild Plum Ketchup
3 lb plums, stemmed (about 2 quarts)
2 1/2 cups Stevia sugar substitute
1 cup cider vinegar
1 tsp ground cinnamon
1/4 tsp grated nutmeg
1/4 tsp ground cloves
Add the stevia to the plums, and place them in an enameled or stainless-steel
pan over medium heat. Cover. After 30 minutes, increase the heat and stir
the plum-sugar mixture. Break some of the plums with a wooden spoon.
Continue cooking, stirring the mixture occasionally, so that it does not
stick to the pan. In 15 minutes, all of the plums should be cooked through
and mashed. Remove from heat and cool.
Mash the mixture with a wooden spoon. Put the mashed pulp through a fine
sieve, and continue mashing until all of the liquid and some of the pulp
go through. Discard the pits and the skins. There should be about 1
quarts of liquid. Boil the vinegar together with the spices for a few
minutes. Add the vinegar-spice mixture to the plum liquid, then boil
vigorously, stirring constantly, for 15 minutes, or until the liquid has
reduced to 1/2 quart. Pour into bottles or jars. Process.
Makes 2 pints.
Whole Seed Sun-Dried Tomato Basil Mustard
1/4 cup brown mustard seeds
1/4 cup yellow mustard seeds
10 sun-dried tomato halves
1/4 cup white wine vinegar
1 cup dry white wine
4 tsp mustard flour
1/4 cup chopped fresh basil leaves, packed
1/2 tsp sea salt
Another one of my favorite Healthy Soups and Sauces recipes!
Marinate mustard seeds, sun-dried tomato halves, 1/8 cup fresh chopped basil in the wine overnight. Combine marinated mixture with the remaining ingredients in the container of a food processor and grind into a paste. Transfer paste to a glass jar, cover and refrigerate 3 to 5 days before using. Yield: about 2 cups
Honey-Dill Mustard
5 tsp mustard flour
1 tsp water
2 tsp honey
1 tbsp fresh chopped dill weed
1 tsp apple cider vinagar
1/4 tsp sea salt
Mix all ingredients in a small bowl. Allow to sit at room temperature at least three hours for maximum flavor.
Yield: 1/4 cup
Healthy Pesto Sauce
2 cups fresh basil leaves
1 cup parsley
1/4 cup cold pressed olive oil
1/3 cup pine nuts (pignoli)
2 cloves garlic, pressed
Mix in a food processor or blender, heat mildly and pour over 1/2 to 1 pound of brown rice or quinoa pasta. Serves 2 people.
Healthy Marinara Sauce
3 tablespoons cold pressed olive oil
4 large cloves garlic, chopped
1 onion, chopped (optional)
1/2 pound mushrooms, sliced
2 (28 oz.) cans whole peeled tomatoes
1 tablespoon oregano
1 tablespoon parsley
1 tablespoon basil
1/2 teaspoon sea salt
2 tablespoons fructose
1/2 teaspoon black pepper
1/2 teaspoon or less crushed red pepper
6 fresh basil leaves, chopped
Another one of my favorite Healthy Soups and Sauces recipes!
In an 8-quart pot, sauté garlic and onions until brown. Add mushrooms and continue to cook. Puree tomatoes in blender for 10 seconds or mash with fork and add to pot. Add all other ingredients and cook uncovered at medium-high heat for 30 minutes stirring frequently. Serve and/or freeze or refrigerate immediately. DO NOT allow sauce to stand for any period of time to cool. Serves over 2 pounds of quinoa pasta.
Tahini Sauce & Dressing
1 cup sesame tahini
1/2 cup or more water
4 tablespoons lemon juice
4 tablespoons cold pressed olive oil
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Mix above ingredients in a blender until smooth. If used as a healthy salad dressing, add more water.
Tropical Fruit Salsa
1 firm-ripe mango, peeled and diced
1 cup each diced fresh pineapple and diced honeydew
1/2 cup diced red bell pepper
1/3 cup seasoned rice wine vinegar
2 tbsp minced fresh cilantro
1/2 tsp crushed red pepper flakes
Another one of my favorite Healthy Soups and Sauces recipes!
In a bowl, mix mango, pineapple, honeydew, bell pepper, vinegar, cilantro,
and red pepper flakes. Makes 3 1/2 cups.
Pico De Gallo
8 long green chiles, roasted, peeled, deveined and chopped
2 small yellow chiles, roasted, peeled and chopped; or 2 jalapeno chiles
5 green onions, chopped (including tops)
5 medium tomatoes, peeled and chopped
1/4 cup chopped fresh cilantro leaves 2 tbsp. vegetable oil
Zesty Tomato and Basil Sauce
2 (28 oz.) cans of diced tomatoes
6 cloves of garlic, finely chopped
2 oz. fresh basil (about 6 leaves) or more, chopped
1 teaspoon parsley
1 teaspoon oregano
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Dash of cayenne
3 tablespoons cold pressed olive oil
2 tablespoons cold pressed olive oil for later
1 pound of pasta or brown rice
Begin cooking pasta or use pre-cooked brown rice. Sauté garlic in 3 tablespoons olive oil until lightly brown. Add remaining ingredients except the 2 tablespoons of oil. Cook for 15 minutes. Poor over pasta or rice. Add 2 tablespoons of oil and stir. Serve this healthy sauce warm.
Healthy Cranberry Sauce
1-1/2 C Stevia (sugar substitute)
1 navel orange
1/2 tsp grated ginger
1 tsp cinnamon
1/2 tsp ground clove
4 C cranberries
1/2 C (2 oz.) toasted pecans
Grate the orange peel and add to a pot with the sugar and ginger.
Add the juice from the orange into the pot and simmer over
medium heat until the sugar is dissolved.
Add cranberries and cook until they pop – about 5 minutes.
Add pecans and cool sauce.
Sugarless Barbecue Sauce
2 medium onions, minced
1 can tomato soup, undiluted
3/4 C. water
3 tbsp. vinegar or lemon juice
3 tbsp. Worcestershire sauce
1 tsp. sea salt
1/4 tsp. ground cinnamon
1 tsp. ground paprika
1/4 tsp. ground black pepper
1 tsp. ground chili powder
1/8 tsp. ground cloves
Another one of my favorite Healthy Soups and Sauces recipes!
Combine all ingredients. Heat and use to baste meats or fish. Yields 2 cups.
Healthy Salsa
4 tomatoes, fresh or canned, chopped
1/2 cup green or red onions, chopped
1/4 cup cilantro, chopped
2 cloves garlic, minced
1 teaspoon salt
1 small jalapeno pepper, seeded and chopped
2 tablespoons lime juice or red wine vinegar
1 teaspoon olive oil
Combine all ingredients. Makes 1 1/2 to 2 cups.
Cilantro Lime Salsa
1 small onion, finely chopped
1 cup chopped fresh cilantro (coriander)
1/2 cup each chopped parsley and salad oil
6 tbsp lime juice
3 tbsp distlled white vinegar
2 cloves garlic, minced
1 jalapeno or other small hot chile, stemmed, seeded and minced
Mix onion, cilantro, parsley, oil, lime juice, vinegar, garlic, and
chile in a nonmetallic bowl. Makes 2 1/2 cups.
Red Chile Puree
About 9 (3 oz) dried New Mexico or California chiles
2 cups water
1 small onion, cut into chunks
2 cloves garlic
Arrange chiles on a large baking sheet and cook in a 300 oven until chiles
smell toasted (about 4 minutes). Let cool slightly. Discard stems and
seeds.
In a 3 to 4 quart pan, combine chiles, water, onion and garlic; cover and
bring to a boil over high heat. Reduce heat, cover and simmer until chiles
are very soft (about 30 minutes). Remove from heat and let cool slightly.
In a blender or food processor, whirl chile mixture until smooth. Rub
puree through a fine strainer and discard residue. Makes about 2 cups.
Salsa Fresca
2 cloves garlic
1/2 medium-size onion, quartered
1 or 2 jalapeno or other small hot chiles, stemmed and seeded
1 pound firm ripe tomatoes, seeded and coarsely chopped
2 tbsp canola oil
juice of 1 lime
salt and pepper (optional)
Using a sharp knife, mince garlic, onion and chiles. Finely chop cilantro
and dice tomatoes. Combine in a nonmetallic bowl; then add oil and lime
juice. Season to taste with salt and pepper, if deseired.
You can make this in a food processor, for a moister (less chunky) texture.
Smoky Roasted Salsa
3 cloves garlic, peeled
1 medium-size onion, quartered
3 large tomatoes
1 canned chopotle chile in adobo sauce
1/4 cup lime juice
2 tbsp canola oil
1/4 cup packed fresh cilantro leaves
Another one of my favorite Healthy Soups and Sauces recipes!
Place a 10 to 12 inch uncoated frying pan over high heat. Add garlic, onion,
and tomatoes. Cook, turning often with tongs, until charred on all sides
(about 10 minutes). Remove from pan and let cool. Cut tomatoes in half
crosswise and discard seeds.
In a blender or food processor, combine vegetables, chipotle, lime juice, oil
and cilantro; whirl to desired consistency. Makes 3 cups.
HEALTHY RECIPES
HEALTHY BREADS and MUFFINS RECIPES
I hope you enjoy these Healthy Soups and Sauces recipes!
