A "Souper" Idea to Stay on Track

Yes...Soup for You!

What could be better than a piping hot bowl of soup on a cold winter day?  A "healthy" piping hot bowl of soup loaded with nutrients, vitamins and good things to keep those winter blues and winter flues away!

I love to make a big pot of soup on the weekend to not only enjoy immediately, but also to freeze the rest in individual containers for a quick and healthy lunch that can be enjoyed for the next few months.  As I advocate to my clients, sticking to a healthy eating program is so much easier when you are prepared which is why I love the idea of the"cook once & eat for days" concept.  Let's face it, we are all very busy, so having things prepared ahead of time is a life saver!

Over the weekend, I not only made this "Mushroom Egg Drop" soup (pictured above) but two others as well.  I made a "Cream of Asparagus" soup that was delicious and I may I add that one of the best things about this soup was that it didn't actually contain any cream (as I am lactose intolerant) the creaminess came from pureeing the soup after it was cooked.  No added fat or calories there!  I also made a Mushroom Barley soup that was to die for, again loaded with nutrients and absolutely fabulous! 

"What's with the mushroom fest" you may be asking?   Well, these little babies are packed full of Vitamin D (the nutrient that especially us Michiganders are lacking in the winter months due to the lack of sunshine)  but they are also known for their powerful effects on the immune system and their anti-viral capabilities.  Now, when you add in a little spinach which is loaded with antioxidants including Vitamin C (which is a great winter cold fighter) toss a few eggs into the mix, which is one of the best sources of protein on the planet and a key ingredient for keeping you full for hours...well my friends, it's just pure magic!   I must also tell you that the carotenoids that are found in asparagus are known for their anti-inflammatory compounds and a known de-toxifyer.  So, you're not only eating something delicious and keeping yourself satisfied...you are becoming a warrior against illness!  Total win win! 

Today I am challenging you to make it a point of gathering some ingredients throughout the week, so on the weekend (or whatever day works best for you) you'll be able to make a few of these soups to enjoy fresh and freeze the rest.  I am a big fan of the Ziploc 2cup round containers as they hold a serving size, stack nicely in my freezer and easily pop out into my microwave safe bowls to reheat but use whatever works for you to freeze your leftovers. 

All of the soup recipes that I made over the weekend are below.  I know it may seem like a hassle to gather ingredients, cook a meal, clean up afterward etc...but I'm telling you, nothing is more satisfying than eating a delicious meal, that you prepared with wholesome ingredients, and it's ready in only 5 minutes....now that's what I call fast food!   Grab a pot my friends & please let me know how your soups turns out. 

 

Trainer Girl "Mushroom Egg Drop Soup"

Ingredients

3 cups low-sodium chicken broth

1/2 cup thinly sliced green onions

2 cups fresh baby spinach, washed

2 cups thinly sliced mushrooms (baby portobello, button, shitake, any mushrooms you like)

1/2 tsp low-sodium soy sauce

1/2 cup Egg Beaters

Directions

Bring broth to a boil over medium heat.  Reduce the heat to low and add green onions, spinach and soy sauce and simmer 5 minutes.  Slowly add in Egg Beaters in a drizzle while continually stirring soup with a fork to create "shreds" of the eggs, cook approximately 2 minutes.  Serve immediately and enjoy.

Trainer Girl "Mushroom Barley Soup"

Ingredients

2 pounds sliced mushrooms (white button, baby portobello, shitake or any mushrooms you like)

2 thinly sliced green onions 

2 cloves garlic, minced

4-5 cups low-sodium chicken broth

2 cups water

1 cup quick-cooking barley

Directions

Spray a large pot with a non-stick cooking spray and heat over medium high heat.  Add mushrooms, onion and garlic, season with a little salt & pepper.  Saute mixture until the vegetables have softened approximately 5 minutes.

Add the broth and water to the pot and bring to a boil.  Reduce the heat down to a simmer and add the barley, cooking the barley until tender approximately 15 minutes.  Serve immediately and enjoy!

Trainer Girl "Cream" of Asparagus Soup

Ingredients

2 thinly sliced green onions

3 cups fresh raw asparagus, chopped into 2" pieces (approximately 1-2 bunches)

* Remember to chop off bottom "woody" end, approximately 1-2" off bottom of asparagus

3 cups low-sodium chicken broth

Spray a medium sized soup pot with non-stick cooking spray and heat over medium high heat.  Add onions and saute until soft, approximately 2 minutes.  Add broth and asparagus to pot, cover and cook until asparagus is tender, approximately 20 minutes.

Remove from heat and let cool slightly.  Working in batches, transfer 1/2 of the soup to a blender and  puree to a smooth consistency, return the mixture to a new pot and repeat with the remaining 1/2 of the soup.  Bring the soup back up to desired temperature, serve immediately & enjoy! 

     

 

Trainer Girl Chicken "Non-Fried" Rice...Yum!!!

I just made a delicious and healthy, protein packed "all in one" meal that I thought I would share with you.  I always talk about including a protein, complex carbohydrate and healthy fat into every meal and snack (also known as a "PCF Combo" in my Trainer Girl System) and this dish totally rocks this concept.  

The benefits of including a PCF with every meal and snack are endless, however I'll touch really quick on a few highlights. 

"PCF Combo Meals and Snacks" are slow digesting which means that you will stay fuller for a longer period of time.  This also reduces your cravings for sugary, fat laden junk foods because your body is satisfied due to it's nutritional needs being met, your blood sugars are stable due to this slow digesting meal which in turn eliminates those nasty cravings!  Buh bye cookies and chips!   

Also, when you consume these types of meals, your body will feel incredible energy and will function at its optimal level.  The best part is when you give your body what it naturally craves, good nutritious foods, it will use those foods to provide you with energy by mobilizing and eliminating your stored body fat as its use for energy.  All win win!!! 

This recipe can be used as a meal in and of itself.  I love it, my kids love it and I hope you will too.

Trainer Girl Chicken "Non-Fried" Rice

Ingredients:

2 pounds Chicken Breast (cooked and diced into small pieces)

3 cups Brown Rice (cooked according to package instructions using Chicken Broth instead of water)

2-3 cups Chicken Broth (use according to package directions to cook Brown Rice)

3 Green Onions (chopped into small 1/4" pieces)

3 Carrots (chopped into small 1/4" pieces)

1 cup Frozen Peas

3 Eggs 

2 Tablespoons plus 1/3 cup Lite Soy Sauce (more or less according to your taste)

Directions:

Spray a large skillet with non-stick cooking spray over medium heat.  Add onions & carrots and saute until soft.  Next add chicken and 2 Tablespoons Soy Sauce and stir fry 3-5 minutes until heated through. 

Meanwhile, spray a small skillet with non-stick cooking spray over medium/high heat.  Crack Eggs into a bowl and whip them together.  Pour Eggs into the heated skillet and cook "scrambled eggs" style. 

To large skillet, add the cooked rice and frozen peas and heat through (I like to keep the peas a little crunchy).  Finally, stir in scrambled eggs and 1/3 cup Soy Sauce (more or less to taste), heat through and enjoy. 

Note...you could also save yourself some time with this dish by using a pre-cooked Rotisserie Chicken from the grocery store.  This dish is great served hot or cold, works great for lunch, dinner or a quick snack.  It is delicious and packed full of fiber, protein and a healthy fat to keep you energized and satisfied.  Enjoy!