Healthier Feasting | Craft x Stew
Category name:Healthier Feasting

Healthy Barley and Lentil Soup

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Hearty Barley and Lentil Soupsource: Jodi Green

I found the original recipe for this dish on the Joy of Kosher site.  However, I skipped the kale, added some yummy Italian seasonings and simplified the instructions. The end result is a very good and filling soup.

3/4 cup barley

1/3 cup green lentils

2 tbsp olive oil

2 carrots, diced

2 stalks celery, diced

2 large onions, diced

1 28 oz can chopped tomatoes

1 can kidney beans, drained and rinsed

1/2 tbsp dried oregano

1/2 tbsp dried basil

1/2 tsp powdered garlic

3-4 tablespoons onion soup mix

1/4 tsp pepper

salt, to taste

Using a large pot, saute the vegetables in oil till softened. Slowly add 5 cups of water and bring to a boil. When the water boils, add the rest of the ingredients. Stir frequently and add additional water if needed. Cook till the flavors have melded and the lentils and barley are ready to eat.

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Orange Smoothie

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Orange-Smoothie-225x300

This recipe came from Vegetarian 5-Ingredient Gourmet by Nava Atlas. I’ve made it quite a few times because it’s a healthy way for non-milk-drinkers to add a little calcium to their diet.

I’ve also made variations on the Orange Smoothie. I’ve tried it with apple juice, grape juice, etc. On occasion, I’ve even skipped the vanilla extract, when there wasn’t any in the house.

Overall, this is a real “work horse” recipe.. meaning it’s easy, it’s nutritious and it’s open to using whatever ingredients are  available.

Ingredients:

1 cup orange juice

1/2 cup low fat vanilla yogurt

1/4 seltzer

dash of vanilla extract, optional

ice, optional

Directions:

Combine the first 4 ingredients in one or two tall glasses. Blend well. If you want it frothy, blend with food processor. Serve over ice (optional).

source: Tomylees

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Healthy And Delicious Cream Soup

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Healthy And Delicious Cream Soup

source: Sofie Dittmann

This is a recipe that allows the cook to use up whatever little bits and pieces of veggies are around the house.  Out of peas? Not a problem. Too many carrots? Also, not a problem.  Just go ahead and use whatever you have.

Ingredients :

1-2 cups veggies

1 quart chicken soup or equivalent amount of water and bouillon

1 tsp. onion powder

potato flakes

1 cup milk

salt and pepper

Directions :

Bring soup to a boil. Add frozen vegetables and allow to simmer for 5 minutes. Using a stick blender, carefully blend. Stir in potato flakes till soup is just slightly too thick.  Add one cup milk and salt and pepper to taste.

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Healthy Noodles Alfredo

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Healthy Noodles Alfredosource: Sarah R

Noodles Alfredo is one of my favor­ite pas­ta dish­es. In the past I’ve post­ed rec­ipes for my Easy Nood­les Alf­redo and my Even Easi­er Nood­les Alf­redo.  Those rec­ipes are deli­cious, but very high in calor­ies.

Healthy Nood­les Alf­redo is just as good as those other rec­ipes, but a lot health­ier. Low fat yog­urt is sub­sti­tuted for the but­ter and cream cheese. Parm­esan cheese is still used, but you can con­trol the amount.

By the way, if this rec­ipe looks famil­iar, it’s be­cause it is al­most iden­ti­cal to my Super Easy Garlicky Yogurt Sauce.

Ingredients

1 cup plain, low-fat yogurt

1 teaspoon olive oil

powdered garlic, to taste

salt, to taste

1/2 pound pasta, cooked and drained

Parmesan cheese

Directions

Combine the yogurt, olive oil, powdered garlic and salt. Stir to mix. Taste and adjust seasonings if needed.

Stir into the hot pasta.

Sprinkle with Parmesan cheese and serve immediately.

Note: For best flavor be liberal with the garlic and salt.

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Basil Vegetable Soup

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Basil Vegetable Soup

source: Chef Cooke

My husband asked me to use up the little dribs and drabs of veggies left over in the fridge. This extremely delicious and easy soup is the result.

Ingredients

1 medium onion, roughly chopped

1 tablespoon oil

2 cups canned and chopped tomatoes

4 cups water

1/4 cup rice

3 cups frozen vegetables

2 tablespoons onion soup mix

1-2 tablespoons dried basil

salt and pepper to taste

Directions

Saute the chopped onion in the oil till fragrant and lightly browned in a non-stick pot. Add the rest of the ingredients. Cook over a medium flame till rice is soft and plump. Add more salt if needed.

Note: I used green beans, broccoli, spinach and carrots for vegetables, but I think any combination would work out well.

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Onion-Yogurt Sauce

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Onion-Yogurt Saucesource: kanenas.net

A few months ago I posted a recipe for Super Garlicky Yogurt Sauce.  Since then, I’ve used the sauce almost every day… on potatoes, noodles and veggies.

But any food, even a yummy one, gets boring if it’s eaten too often. Because of that, I’ve done a little experimenting, and  I’ve come up with a delicious and simple variation. I call it Onion-Yogurt Sauce.

So far, I’ve only used the Onion-Yogurt Sauce as a topping for burritos, both plain and mixed with salsa. Both ways were great.

Next, I’m looking forward to trying a dollop as a garnish for my bean soup. I’m guessing the result will be wonderful.

Note: I tried this sauce with broccoli and it was delicious!

Annette’s Onion-Yogurt Sauce

Ingredients

1 cup plain low-fat yogurt

1/2 -1 teaspoon olive oil (optional)

3-4 tablespoons onion, finely chopped

or

1 green onion, finely chopped

salt, to taste

Directions

Combine all ingredients.  Serve immediately or allow time for flavors to meld.

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Stracciatella Soup

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Stracciatella Soupsource: roboppy

I wanted something nice and healthy for lunch today so I decided to make a pot of Stracciatella Soup. With a slice of bread, this soup makes a good all-in-one meal. The original recipe came from Joy of Cooking, but I made so many changes that it now looks nothing like the original.

Ingredients:

1 single serving envelope of onion bouillon soup

1 4 serving envelope of chicken bouillon soup

3/4 cup frozen baby carrots

3 oz. frozen spinach

1 egg

1/2 tsp. garlic powder

1 1/2 tsp. Parmesan cheese

1 tablespoon dry breadcrumbs

Directions:

Bring 5 cups of water to boil in a medium pot. Add the envelopes of soup mix and the vegetables and let simmer for 10 minutes.

Combine the egg, garlic, Parmesan and breadcrumbs in a small bowl. Stir well.

Pour the egg mixture into the pot of soup and stir. Let simmer for one more minute and serve immediately.

Makes 4-5 servings.

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