I make a double batch of this soup, as it never goes to waste in our house! This recipe is a double batch, feel free to halve it, which would make 8 and 1/2 cups instead of 17 cups per batch. Enjoy!
2 packages Bob Mill's Red Lentils
4 packets Herb Ox NO SODIUM ADDED chicken bouillon
9 cloves of garlic, minced
4.5 tsp of ground ginger
4.5 tbsp of onion powder
1 large can of Hunt's Crushed Tomatoes, undrained
1 small can of Hunt's NO SALT ADDED tomato sauce
4 tbsp of canola oil
2 and 1/4 tsp ground cumin
2 and 1/4 tsp paprika
2 and 1/4 tsp turmeric
1 tsp salt
8-10 tablespoons of honey, to suit your taste
1. Soak the lentils in cold water for one hour. Rinse and drain.
2. Combine lentils, broth packets, garlic, ginger, onion powder, crushed tomatoes and tomato sauce and enough water to cover in a large sauce pan over medium heat. Bring to a boil, then lower heat and simmer for 30-45 minutes, or until lentils are tender. Whisk the lentils to release some of the starch.
3. Add the rest of the ingredients to the pot. Stir to combine, mixing well. Heat for another five minutes. Serve with any garnish you like- some folks use yogurt and cilantro. Makes 17 one cup servings.
Nutrition per one cup serving:
calories- 303
fat- 4.4
saturate fat- 0.28
polyunsaturated fat- 0.9
monounsaturated fat- 2.1
carbohydrates- 54
dietary fiber- 9.24
protein- 15
Daily value of vitamins and minerals:
vitamin A- 5.4%
vitamin B6- 4.9%
vitamin C- 5.4%
vitamin E- 10.4%
calcium- 3.4%
copper- 1.7%
iron- 21.8%
magnesium- 1.7%
manganese- 14.4%
niacin- .82%
pantothenic acid- .29%
phosphorus- 1.7%
potassium- 14.8%
riboflavin- .94%
selenium- .88%
sodium- 7.8%
thiamin- 12.8%
zinc- 1.52%
Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Thursday, March 6, 2014
Healthy High Fiber Chia Seeds Cookies
1/4 cup egg whites
1/2 tsp Stevia liquid drops
1/4 cup peanut butter- I used half regular, half Walden Farms, will try PB2 soon!
1/4 cup chia seeds 4 packets of Quaker High Fiber Maple and Brown Sugar Instant Oatmeal
1/4 tsp baking powder
2 tbsp brown sugar
1/4 cup butterscotch morsels (or any morsels or dried fruit such as raisins or cranberries)
2 tbsp to 1/4 cup water
1. In large bowl, mix egg whites and Stevia drops well. Add peanut butter, stir with a fork until "liquidy". Add Chia seeds, stir with a fork until all seeds are coated with egg mixture. Set aside for 15 minutes to let the seeds gel.
2. In a smaller bowl, mix oatmeal packets, baking powder, and sugar, using a fork to break up oatmeal and brown sugar chunks. Add butterscotch morsels, add to wet ingredients after the 15 minutes is up. Mix well, add enough water to just moisten.
3. Drop by rounded tablespoon on a sprayed cookie sheet- you should get 15 cookies total. 4. Bake in a 375 oven for 14-18 minutes. Let sit for 20 minutes on cookie sheet to harden- you can gently push a metal spatula under cookies after five minutes to help prevent them from sticking, but let them continue to cool on cookie sheets after you do this. Store in an air tight container for up to two weeks in a dry, cool place.
Nutrition per cookie (with butterscotch morsels):
calories- 101
fat- 3.7 grams
saturated fat- 1.2 grams
carbohydrates- 14.8 grams
dietary fiber- 3.8 grams
1/2 tsp Stevia liquid drops
1/4 cup peanut butter- I used half regular, half Walden Farms, will try PB2 soon!
1/4 cup chia seeds 4 packets of Quaker High Fiber Maple and Brown Sugar Instant Oatmeal
1/4 tsp baking powder
2 tbsp brown sugar
1/4 cup butterscotch morsels (or any morsels or dried fruit such as raisins or cranberries)
2 tbsp to 1/4 cup water
1. In large bowl, mix egg whites and Stevia drops well. Add peanut butter, stir with a fork until "liquidy". Add Chia seeds, stir with a fork until all seeds are coated with egg mixture. Set aside for 15 minutes to let the seeds gel.
2. In a smaller bowl, mix oatmeal packets, baking powder, and sugar, using a fork to break up oatmeal and brown sugar chunks. Add butterscotch morsels, add to wet ingredients after the 15 minutes is up. Mix well, add enough water to just moisten.
3. Drop by rounded tablespoon on a sprayed cookie sheet- you should get 15 cookies total. 4. Bake in a 375 oven for 14-18 minutes. Let sit for 20 minutes on cookie sheet to harden- you can gently push a metal spatula under cookies after five minutes to help prevent them from sticking, but let them continue to cool on cookie sheets after you do this. Store in an air tight container for up to two weeks in a dry, cool place.
Nutrition per cookie (with butterscotch morsels):
calories- 101
fat- 3.7 grams
saturated fat- 1.2 grams
carbohydrates- 14.8 grams
dietary fiber- 3.8 grams
Sunday, November 22, 2009
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Friday, November 20, 2009
Chia Seeds- can they help you lose weight and get healthy at the same time?
Last week in First Magazine, I read a column by Louise Gittleman, Ph.D. on page 22 (December 7, 2009) issue on how Chia Seeds can help you lose weight. She stated that not only can you lose weight (I'll show you how below with the Chia Seeds) but that they are very high in omega-3's- even more than flaxseed. I looked up the nutritional content of the Chia Seeds just to see how healthy these seeds are and here is the breakdown:
(from http://www.nutritiondata.com)
Serving size: 28 grams (2 tablespoons)
Calories: 137
Total fat: 9 grams
Total Carbohydrate: 12 grams
Dietary Fiber: 11 grams
Protein: 4 grams
They are a very good source of calcium with a daily value of 18%. Another nice bonus is that you get 42% of your daily intake of fiber! They're also good in good fats- polyunsaturated fat is 6.5% and monounsaturated fat is .6%. It is also high in phosphorous (27%) and maganese (30%)as well as Omega-3's (4915 mg) and Omega-6's (1620 mg) fatty acids.
The only drawback is if you are on a calorie counting diet you have to obviously add this in your daily count. When making the gel you end up using 1/3 of a cup of the seeds which should last you at least two days perhaps three after you've added the water. So keep in mind that 1/3 of a cup of chia seeds will add an additional 242-363 calories per day to your daily calorie count. It may seem like a lot but if the gel helps fill you up and you eat a balanced healthy diet for the rest of your calories it will definitely be worth it! Below is how to make this weight loss gel:
To help with the weight loss, you simply do this:
add 1/3 of a cup of Chia seeds to 2 cups of cold water. Whisk or stir well. Wait another 15 minutes and whisk or stir again. Leave in refrigerator for 12 hours so that the seeds and water become a gel. I didn't have a whisk and stirring them didn't seem to do much, so I put mine in a container and shook the hell out of it, then waited the 15 minutes and did it again. It started gelling then which proved to me that there has to be something to this because it was forming right before my eyes.
Today I ate a total of 1 cup of this mixture- half a cup before lunch and half of a cup before dinner. It does indeed cut down on your appetite, especially if you wait another 15-30 minutes before you eat your meal after consuming the gel. I found that out when I ate my dinner meal- I had eaten the gel about a half an hour before my dinner and found that I wasn't as hungry as I usually am during dinner.
The taste? It wasn't too bad really. Very plain tasting, and as one person had written on their blog, the gel kind of looks like frog eggs (I said eggs, not legs!). I might try adding a little bit of cottage cheese tomorrow to my lunch gel to see if it helps give it a bit of flavor as it takes a few minutes to eat it. One could add it to yogurt or a smoothie, but that would add additional calories to it, to which would be the only drawback. However, if you ate it with your oatmeal or yogurt for breakfast it will definitely fill you up and perhaps make it taste better. I am going to try doing this with other foods just because it really is tasteless. Still, if it works I'll eat it plain for the rest of my life!
Oh and where to buy Chia Seeds? I bought mine off of Matt Monarch and Angela Stokes who sell Chia seeds as well as other wonderful raw health foods and supplements. Angela Stokes lose 160 pounds from eating raw foods- good for you, Angela!
You can purchase them right here at their website:
Good luck with your weight loss journey, and here's to yours and my health!
(from http://www.nutritiondata.com)
Serving size: 28 grams (2 tablespoons)
Calories: 137
Total fat: 9 grams
Total Carbohydrate: 12 grams
Dietary Fiber: 11 grams
Protein: 4 grams
They are a very good source of calcium with a daily value of 18%. Another nice bonus is that you get 42% of your daily intake of fiber! They're also good in good fats- polyunsaturated fat is 6.5% and monounsaturated fat is .6%. It is also high in phosphorous (27%) and maganese (30%)as well as Omega-3's (4915 mg) and Omega-6's (1620 mg) fatty acids.
The only drawback is if you are on a calorie counting diet you have to obviously add this in your daily count. When making the gel you end up using 1/3 of a cup of the seeds which should last you at least two days perhaps three after you've added the water. So keep in mind that 1/3 of a cup of chia seeds will add an additional 242-363 calories per day to your daily calorie count. It may seem like a lot but if the gel helps fill you up and you eat a balanced healthy diet for the rest of your calories it will definitely be worth it! Below is how to make this weight loss gel:
To help with the weight loss, you simply do this:
add 1/3 of a cup of Chia seeds to 2 cups of cold water. Whisk or stir well. Wait another 15 minutes and whisk or stir again. Leave in refrigerator for 12 hours so that the seeds and water become a gel. I didn't have a whisk and stirring them didn't seem to do much, so I put mine in a container and shook the hell out of it, then waited the 15 minutes and did it again. It started gelling then which proved to me that there has to be something to this because it was forming right before my eyes.
Today I ate a total of 1 cup of this mixture- half a cup before lunch and half of a cup before dinner. It does indeed cut down on your appetite, especially if you wait another 15-30 minutes before you eat your meal after consuming the gel. I found that out when I ate my dinner meal- I had eaten the gel about a half an hour before my dinner and found that I wasn't as hungry as I usually am during dinner.
The taste? It wasn't too bad really. Very plain tasting, and as one person had written on their blog, the gel kind of looks like frog eggs (I said eggs, not legs!). I might try adding a little bit of cottage cheese tomorrow to my lunch gel to see if it helps give it a bit of flavor as it takes a few minutes to eat it. One could add it to yogurt or a smoothie, but that would add additional calories to it, to which would be the only drawback. However, if you ate it with your oatmeal or yogurt for breakfast it will definitely fill you up and perhaps make it taste better. I am going to try doing this with other foods just because it really is tasteless. Still, if it works I'll eat it plain for the rest of my life!
Oh and where to buy Chia Seeds? I bought mine off of Matt Monarch and Angela Stokes who sell Chia seeds as well as other wonderful raw health foods and supplements. Angela Stokes lose 160 pounds from eating raw foods- good for you, Angela!
You can purchase them right here at their website:
Good luck with your weight loss journey, and here's to yours and my health!
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