HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
2. ZUPPA TOSCANA
Carbs: Low
Servings: 6
Cooking Time: 40 Minutes
INGREDIENTS:
1 Pound Hot Italian Sausage removed it from it’s casing.
5 Ounces diced Pancetta, (Chopped Bacon if preferred)
6 Cups Chicken Bone Broth
1 Bunch Organic Kale
1 Medium diced White Onion
3/4 Cup Heavy Whipping Cream
5 Cloves Garlic
2 Stalks from Cauliflower
1/4 Teaspoon Salt
1/4 Teaspoon Ground Black Pepper
Shredded Parmesan Cheese for Topping (Optional)
INSTRUCTIONS:
Heat up a Large Pot on the stove to Medium-High Heat. Add the Spicy Italian Sausage and the Diced Pancetta .
Saute the meats until the Italian Sausage is browned. Once the meats are ready, strain them out of the pot, leaving the grease behind.
Using the greases from the meats, place the diced onion into the pot and allow to cook for 3-5 minutes.
Add in the Pressed Garlic to the Onion and cook for about 1-2 minutes more.
season with the Salt and Pepper.
Add in the Chicken Bone Broth and Chopped Cauliflower stalks.
Simmer on medium for 20-25 minutes, stirring at least a couple times during the process.
Add the Chopped Kale, and allow to cook for 3 to 5 minutes.
Add the Sausage and Pancetta back into the Pot
Add the Heavy Whipping Cream. Simmer for about 5 minutes more.
Top with shredded or grated Parmesan Cheese.
SOUPS
1. CURRY RED LENTILS & CHICKPEA
Carbs: Med -High
Servings: 6
Cooking Time: 30 Minutes
INGREDIENTS:
1/2 cup lentils
1 can 14 oz chickpeas
2 14 oz cans coconut milk
6 garlic cloves, peeled and chopped
3 Tbs yellow curry paste
1 onion
Chopped bell pepper
Salt & pepper to taste
Lemon juice
INSTRUCTIONS:
Heat up a Large Pot on the stove to Medium with 1 Tablespoon of Olive oil.
Add the garlic and onions for at least 3 minutes
Add coconut milk, lentils, yellow curry paste. Cook for about 20 minutes.
Add chickpeas at the end.
Salt and Pepper to taste
Garnish with chopped Cilantro and the lemon juice.
Tom Yum Soup with Coconut Milk
3-4 cups chicken stock (this makes enough soup to serve 2 people)
1 stalk lemongrass, lower 1/3 finely minced (for instructions on how to prepare lemongrass, see link)
3 kaffir lime leaves (available fresh or frozen at Asian food stores)
12-14 medium or large raw shrimp, shelled
2 Tbsp. fish sauce
½ tsp. dried crushed chili (to taste)
3 cloves garlic, minced
optional: a handful of cherry tomatoes
generous handful fresh shiitake mushrooms sliced thinly
1 green and/or red bell pepper, sliced
½ can coconut milk (add more or less to taste)
⅓ cup fresh coriander, roughly chopped
optional: 1 tsp. brown sugar, and a squeeze of lime juice
How to Make It
Pour stock into a deep cooking pot and turn heat to medium-high. Add prepared lemongrass to the pot, including upper parts of the stalk you didn't mince. Boil 5 to 6 minutes, or until fragrant.
Reduce heat slightly to achieve a nice simmer. Add garlic, chili, lime leaves, and mushrooms to broth. Continue simmering for another 5 minutes.
Add shrimp, bell pepper, and cherry tomatoes (if using). Simmer 5-6 minutes, or until shrimp are pink and plump.
Turn down the heat to low and add 1/2 can coconut milk plus fish sauce. Test-test the soup for spice and salt, adding more chili and/or fish sauce (instead of salt) as desired. If too sour for your taste, add 1 tsp. brown sugar; if too salty, add a squeeze of lime juice. Add more coconut milk if you want your soup richer/creamier, or if it's too spicy for your taste.
Serve in bowls with fresh coriander sprinkled over. Enjoy!! (See below for more variations on this recipe.)
Variations:
For a vegetarian version, see my Easy Vegetarian Tom Yum Soup Recipe
For a more traditional Tom Yum Soup (without coconut milk), see: Traditional Tom Yum Soup
If you prefer chicken over seafood, substitute chicken breast for shrimp (cut the chicken into bite-size pieces).
Rice noodles can also be added for a delicious noodle soup version of Tom Yum.
Vegetarian Tom Yum Soup
The authentic Tom Yum recipe does not include coconut milk. However, some people prefer it with this ingredient (which makes it Tom Kha)
What You'll Need
5 to 6 cups good-quality vegetable or faux chicken stock
1 to 2 stalks lemongrass , minced, or 3 to 4 tablespoons frozen prepared lemongrass (available at Asian markets)
3 whole kaffir lime leaves (available fresh or frozen at Asian markets)
1 to 2 red chilies, sliced, or 1/2 teaspoon dried crushed chili, or 1 to 2 teaspoons chili sauce
4 cloves garlic, minced
1 thumb-size piece galangal or ginger, sliced into thin matchsticks
1 cup fresh mushrooms (such as shiitake), sliced
2 cups baby bok choy, leaves separated or chopped if large (or substitute broccoli or bell pepper)
1 cup cherry tomatoes
1/2 can good-quality coconut milk, optional
1 teaspoon brown sugar
3 to 4 tablespoons soy sauce (use wheat-free for gluten-free diets)
1 tablespoon freshly squeezed lime juice
1 to 2 cups soft tofu, sliced into cubes
1/2 cup fresh basil, roughly chopped
1/3 cup fresh coriander (cilantro) leaves, roughly chopped
How to Make It
Pour stock into a soup pot. If making the stock from cubes or powder, but sure to make it strong (if it tastes good on its own, it will make a better soup). Add the prepared lemongrass, plus the lime leaves, chili, garlic and galangal or ginger. Bring to a boil and continue boiling for 5 minutes, or until broth is very fragrant.
Add the mushrooms. Reduce heat to medium and simmer for 5 to 8 minutes, or until mushrooms are soft.
Add the bok choy and cherry tomatoes. Gently simmer 1 to 2 more minutes (bok choy should remain on the crisp side).
Reduce heat to low and add the coconut milk, if using, sugar, soy sauce and lime juice. Add the soft tofu and gently stir.
Do a taste-test, adding more chili or chili sauce if not spicy enough. If not salty enough, add more soy sauce or a little more stock or salt. Add 1 more teaspoon sugar if too sour. If too salty or sweet, add another squeeze of lime juice.
To serve, ladle soup into bowls with fresh basil and coriander sprinkled over.
Thai Chicken Noodle Soup with Lemongrass Recipe
12 to 16 ounces egg noodles (fresh)
6 cups chicken stock
1 to 2 lemongrass (stalks fresh minced or 4 tablespoons frozen prepared lemongrass)
1/4 to 1/2 pounds chicken (breast or thigh, chopped into small pieces (or use leftover roasted chicken and bones)
1/2 cup coconut milk (full-fat)
3 to 4 lime leaves (kaffir or substitute bay leaves)
3 garlic cloves (minced)
1 piece ginger (thumb-sized shredded)
1 chili (red sliced, or substitute 1/4 to 1/2 teaspoon dried crushed chili or cayenne pepper)
1 carrot (large sliced)
1 celery stick (sliced)
1 tablespoon oyster sauce
1/2 to 1 tablespoon sugar (brown)
2 tablespoons fish sauce
2 to 3 cups baby bok choy (leaves separated and chopped if large
1 handful fresh coriander (generous amount)
Optional: 1 handful mushrooms (and/or broccoli segments)
Optional: 1 tablespoon lime juice (fresh)
How to Make It
Prepare the noodles according to instructions on package. Drain and rinse through with cold water to keep from sticking. Set aside.
Bring stock to a boil in a large soup pot. Add the prepared lemongrass, kaffir lime leaves or bay leaves, and the chicken. Boil over medium-high heat 3 to 4 minutes.
Reduce to medium heat and add the garlic, ginger, chili, carrot and celery. If adding mushrooms, add them now. Simmer 2-3 more minutes.
While soup is simmering, add the oyster sauce and fish sauce as well as 1/2 tablespoon sugar.
If your baby bok choy is chopped, add only the thick white stalk pieces now (the green leaves take only seconds to cook, so reserve those for later). If using broccoli, add it now too. Continue simmering the soup 2 to 3 more minutes.
Lastly, add the leafy greens of the bok choy. Stir and simmer 30 seconds.
Reduce heat to low. Add the coconut milk, stirring well to incorporate.
Taste-test for salt, adding more fish sauce if not salty enough. If too salty or sweet for your taste, add 1 tablespoon lime or lemon juice. If too spicy, add more coconut milk. If too sour, add another 1/2 tablespoon sugar.
To put the soup together, mound a generous amount of the cooked noodles in each bowl. Ladle the hot soup and top with fresh coriander. This soup can be served with chili sauce on the side for those who like it extra spicy.
Easy Chicken Noodle Soup Recipe
1 rotisserie chicken
6 cups less-sodium chicken brothor stock
2 large carrots, peeled and cut into chunks
3 stalks celery, cut into chunks
1 onion, roughly chopped
2 packets ramen noodles (any flavor – the flavor packet gets tossed)
1 teaspoon dried dill
Coarse or kosher salt and freshly ground pepper to taste
How to Make It
Remove all of the meat from the rotisserie chicken. Set aside the skin and bones and every other little bit left from the chicken. Shred the meat into bite sized pieces.
Place the chicken broth in a large pot and add all of the bones and skin from the rotisserie chicken, along with the carrots, celery and onion. Bring to a simmer, partially covered. Simmer for about 20 minutes.
Meanwhile, fill another large pot with water, salt it lightly, and bring to a boil on another burner. Cook the ramen noodles (discard the flavoring packet) just until barely tender, stirring so that they separate. Drain and leave in the colander for a moment.
After 20 minutes (you can cook it up to 45 if you have time), strain the broth through a sieve into the pot you cooked the noodles in. Add the dill and the reserved shredded chicken and return to a simmer. Season with salt and pepper. Stir in the noodles and serve hot in bowls.
Note: If you have fresh dill please use it! Double the amount.
What the Kids Can Do: Shred the chicken, and peel the carrots. Slice the vegetables if they are old enough.
Rotisserie chickens: Rotisserie chickens are a busy cook’s best friend. You can use the meat in everything from enchiladas to burritos to tacos to lasagnas to casserole to soup to stews to salads. Whew, I think that’s pretty much everything (not including desserts). And once the meat is used or taken off the chicken, you can simmer up the bones and skin in some chicken broth to make a flavorful stock that you can use in lots of different recipes as well, including pan sauces and risottos, as well as many of the previously listed dishes.
You can buy a rotisserie chicken at pretty much every supermarket now, not to mention price clubs, not to mention Boston Market, which is everywhere and has really juicy roast chickens. And in some places they are so inexpensive, generally, practically the same price as a good raw chicken. I love making food from scratch, but I know a good shortcut when I see it, and rotisserie chickens are just that.
Thai Chicken Noodle Soup Recipe
What You'll Need
6 cups good-tasting chicken broth (add bones if you have leftover roast chicken or turkey)
1-2 fresh chicken breasts or thighs, chopped into small pieces, OR 1-2 cups leftover roast chicken (or turkey)
1 stalk
lemongrass., finely sliced and minced, OR 3 Tbsp. bottled or
frozen prepared lemongrass
3-4
kaffir lime leaves, OR substitute 1 bay leaf
1 thumb-size piece galangal OR ginger, grated or sliced into thin strips
1 large carrot, sliced
several bunches baby bok choy, separated (or other added greens of your choice)
1 red chili, minced, OR 1 tsp. chili sauce OR 1/2 tsp. cayenne pepper
3 cloves garlic, minced
1/4 cup fresh lime juice
2-3 Tbsp.
fish sauce (to taste)
1/4 to 1/3 cup coconut milk
white or
black pepper (to taste)
generous handful of fresh coriander
8-10 oz. dry flat Thai rice noodles, or other noodles of your choice
optional: 1 tsp. sugar, to taste
5. LENTIL SOUP
INGREDIENTS:
½ cup Yellow onion
½ cup Green onion
½ cup Green pepper
½ cup Red pepper
1 cup of chopped carrots
2 cups of chopped spinach
2-3 Cloves Garlic
2- cup Lentil
8- cups of water
Salt & pepper
Cumin
Olive oil
½ cup Cilantro
DIRECTIONS:
Before you start cooking your recipe, boil the lentils in 3-4 cups of water, rinse and put aside.
On a Food processor chop Onion, Green and Red pepper, garlic, green onion. Put aside.
On a medium-large soup pan, cook the bacon until crunchy. Remove the fat, except one tablespoon.
Add the Olive oil
Add the carrot
Add 1 cup of the chopped legumes (Onion, peppers, etc)
Add the lentils
Add the water.
Boil in medium- low heat for about 35 min.
Add Salt, Cumin and pepper to taste.
Add the spinach last.
Garnish with some Green chopped onion and cilantro to serve.
4. COCONUT-CURRY CHICKEN NOODLES SOUP
Carbs day: Med- High
Servings: 2
Cooking Time: Minutes
INGREDIENTS:
2 tablespoons oil
3 garlic cloves, chopped
1 tablespoon fresh ginger, grated
3 tablespoons Thai red curry paste
8 oz. boneless chicken breast or thighs, sliced
4 cups chicken broth
1 cup water
2 tablespoons fish sauce
2/3 cup coconut milk
6 oz. dried rice vermicelli noodles
1 lime, juiced
Garnish: Sliced red onion, red chili, cilantro, scallions, etc.
INSTRUCTIONS:
In a large pot over medium heat, add the oil, garlic, ginger, and Thai red curry paste. Fry for 5 minutes, until fragrant.
Add the chicken and cook for a couple minutes, just until the chicken turns opaque.
Add the chicken broth, water, fish sauce, and coconut milk. Bring to a boil.
Add salt and pepper to taste.
Pour the boiling soup over the dried vermicelli noodles in your serving bowls. The noodles will be ready to eat in a couple minutes. You can also add the noodles to the boiling broth to cook them, and then divide among serving bowls.
Add a squeeze of lime juice and your garnishes, and serve.
If you are not so much into salads, soups can be another form to add more fiber to your meals. They can provide a very satisfactory meal as one dish meal.
The following recipes are low- med carb.
6. Lemongrass and Coconut Noodle Soup
Carbs day: Med -High
Servings: 6
Cooking Time: 40 Minutes
INGREDIENTS:
Soup Base
⦁ 1 tsp Cumin Seeds
⦁ 2 tsp Coriander Seeds
⦁ 3 cloves garlic
⦁ 1 stalk Lemon Grass
⦁ 1 inch Piece of Fresh Ginger
⦁ Juice of 1 Lime
⦁ 2 Red Chillis
⦁ 2 tsp Soy Sauce
⦁ Everything Else
⦁ 1 (200g) block Tofu
⦁ 1 Carrot
⦁ 1 Red Onion
⦁ 1 Red Pepper
⦁ 2 cups Mushrooms
⦁ 1 can Coconut Milk
⦁ 1 cups Vegetable Broth
⦁ 200 g Rice Noodles
⦁ 1 Spring Onion
⦁ 1 handful Fresh Coriander
⦁ Sesame Seeds for garnish
INSTRUCTIONS:
⦁ First make the base for the soup. Peel the ginger and chop the woody part off of the lemongrass stalk. Chop everything into small chunks and place into a blender. Blend for 1 minute or until completely smooth.
⦁ Chop the tofu into 1 inch chunks and fry for 3-4 minutes on one side, then flip the pieces and cook for a further 4 minutes until golden brown. Take off the heat and set aside.
⦁ Chop the carrot, red onion and red pepper into strips that are roughly the same size. This will help them cook evenly. Heat a little oil in a large sauce pan and saute the vegetables with the blended base ingredients for 5 minutes stirring occasionally. Add the coconut milk and vegetable brother and bring to a simmer.
⦁ While the soup is simmering, place the rice noodles into a heatproof bowl and cover with just boiled water. Let sit for 10 minutes. After 10 minutes, drain.
⦁ Slice the mushrooms and fry in a small pan until golden brown. Then Slice the spring onion into thin slices.
⦁ Assemble the soup by first placing some rice noodles in the bottom of a dish, then topping with some of the soup mixture, some tofu, mushrooms and fresh spring onion. Sprinkle on a few sesame seeds if desired.
7. Vegan Miso Noodle Soup
INGREDIENTS
⦁ 1 Spring Onion
⦁ 1 tbsp Fresh Ginger grated
⦁ 1 clove garlic minced
⦁ 2 tbsp Miso Paste
⦁ 1 litre Vegetable Stock preferably low sodium
⦁ 100 g Soba Noodles
⦁ 1 Head of Broccoli
⦁ 1 handful Green Beans (runner beans)
⦁ 1 handful Sugar Snap Peas (mange tout)
⦁ 100 g Chestnut Mushrooms
⦁ 200 g Tofu
⦁ 1 tbsp Sesame Seeds
INSTRUCTIONS
⦁ Finely slice the spring onion, then set the green part aside. We will use this at the end to top the soup.
⦁ Heat a little sesame oil in the bottom of a large stock pot on a medium/high heat, and fry the spring onion until it just begins to turn soft. At this point, at the ginger and the minced garlic clove and cook for about 1 minute.
⦁ Add the miso paste along with 1 ladle full of the vegetable stock to help it loosen. Stir until the miso is completely dissolved in the mixture, then add the remaining vegetable stock. Reduce the heat to a simmer
⦁ Chop the mushrooms in half and add these to the pot first. Roughly chop the beans and broccoli and add these after the mushrooms have been cooking for 5 minutes. Let this whole thing simmer for about 5 more minutes.
⦁ Meanwhile cook the soba noodles according to the instructions and put these in the bottom of your large serving bowls.
⦁ Cube the tofu and add this to the soup along with the mange tout and allow to cook for a couple of minutes, just to heat through. Serve the soup straight over the noodles in your large bowls, and sprinkle on top the green part of the spring onion and the sesame seeds.
8. Vegan Red Thai Coconut Curry
Carbs day: Low- Med
Servings: 6
Cooking Time: 40 Minutes
INGREDIENTS:
Sauce
⦁ 1 White Onion finely diced
⦁ 1 thumb sized Piece of Ginger minced
⦁ 3 tbsp Red Curry Paste (ensure yours is vegan, or make your own)
⦁ 2 x 400ml cans Coconut Milk
⦁ 2 tsp Chilli Paste (sambal oelek)
⦁ 4 tbsp Soy Sauce
⦁ 1 tsp Rice Wine Vinegar
Vegetables
⦁ 1 head Broccoli cut into florets
⦁ 6-7 Small Potatoes quartered
⦁ 1 large handful Green Beans
⦁ 1 cup Frozen Peas
⦁ 1 block (250g) Tofu cut into 1 inch cubes
⦁ 1 large handful Spinach
Toppings
⦁ 1/2 Red Onion
⦁ 1 Red Chilli
⦁ Fresh Coriander
⦁ Sesame Seeds
INSTRUCTIONS:
⦁ First, wash and quarter the potatoes and boil for 10 minutes, drain and set aside.
⦁ While the potatoes are boiling, start making the sauce. Add a little oil to the bottom of a large stockpot. Cook the finely diced onion and the minced ginger over a medium/high heat for 3-4 minutes until the onion is translucent. Add the curry paste and cook for another minute.
⦁ Next, add the coconut milk and give everything a good stir. Add the soy sauce, chilli paste and bring to a simmer.
⦁ In another frying pan, heat a little oil and fry the tofu until it's golden on all sides.
⦁ Add the cooked potatoes, and the other vegetables (except the spinach) into the curry sauce and simmer for 5 minutes. At the end, stir in the rice wine vinegar and the spinach, until the spinach wilts.
⦁ Serve the curry with rice, and top with the tofu, some sliced red chilli, sliced red onion, some fresh coriander and a sprinkling of sesame seeds.
9. Japanese vegetarian soup
Carbs day: Med -High
Servings: 6
Cooking Time: 40 Minutes
INGREDIENTS:
1/2 medium kabocha squash, seeded and cut into 1-inch wedges
2 cups shiitake-mushroom caps, halved if large (4 ounces)
4 cups strongly brewed Lapsang souchong tea
1 tablespoon sugar
3 tablespoons reduced-sodium soy sauce
1 teaspoon rice-wine vinegar
Kosher salt
3 cups cooked brown rice
2 cups shredded baby bok choy
DIRECTIONS
Cut each wedge of squash crosswise into thirds. Combine with mushrooms and tea in a saucepan. Bring to a simmer; cook until squash is tender, about 10 minutes. Stir in sugar, soy sauce, and vinegar. Season with salt. For each serving, place 3/4 cup rice in a bowl; top with squash, mushrooms, 1/2 cup baby bok choy, and broth.
10. Chinese Corn-and-Mushroom Soup
To make an egg-drop version of this soup, beat two eggs in a bowl and slowly drizzle them into the simmering broth just before serving.
Source: Martha Stewart Living, September 2016
Ingredients on sale
Currently these ingredients aren't on sale near you.
4 cups low-sodium chicken or vegetable broth
3 ears corn, shucked and snapped in half
6 ounces shiitake mushrooms
1 bunch scallions (about 8)
1 1/2 inches fresh ginger, peeled
1 pound silken tofu
1/4 cup soy sauce or tamari
2 teaspoons sambal oelek, plus more for serving (optional)
1 tablespoon toasted sesame oil, plus more for serving (optional)
DIRECTIONS
1. In a pot, bring broth and 2 cups water to a boil. Meanwhile, slice corn from cobs and set aside; add cobs to pot. Remove and discard shiitake stems; cut caps in half (into quarters, if large) and add to pot. Thinly slice scallions and add white and light-green parts to pot, reserving dark-green tops. Grate ginger directly into pot. Reduce heat to low; simmer 10 minutes.
2. Remove cobs from pot. Add corn kernels and tofu. Stir, breaking tofu into bite-size pieces; simmer 1 minute. Stir in soy sauce, sambal oelek, and oil. Serve, with scallion tops, drizzled with more sambal oelek and oil.
3. VEGAN RAMEN SOUP WITH A SPICY THAI PEANUT BROTH
Servings: 2
Cooking Time: Minutes
INGREDIENTS:
2 Teaspoons Olive oil
3 Cloves Garlic, chopped
1 Teaspoon Ginger, grated
1 Teaspoon Green curry paste
4 Cups Vegetable broth, divided
1 Can(13oz.-14oz.) Coconut milk, full fat
1/2 Cup Peanut butter, natural or organic
2 Tablespoons Soy sauce
2 Tablespoons Agave syrup
Juice of 2 Limes
12 Ounces Ramen noodles
INSTRUCTIONS:
In a large pot, heat the olive oil on medium high. Then add the chopped garlic and grated ginger. Saute till nicely tan.
Add the curry paste. Cook for another minute.
Add 3 cups of veggie broth and the coconut milk. Stir to combine everything. Reduce heat to low and simmer.
Next, in a medium sized bowl, whisk together the remaining cup of broth and the peanut butter.
Add the peanut butter and broth to the pot and whisk to combine.
Then add the soy sauce, agave and lime juice. Simmer on low for 5-10 minutes to develop the flavors. Taste and adjust seasonings.
Right before serving, add the ramen noodles into the pot. Simmer them, cooking according to package directions. They usually only take a minute or two.
Serve immediately. If the noodles sit around in the broth they will get mushy.
Add any topping of your preference like veggies or tofu, mushrooms, cooked shrimps, etc.
Top with cilantro and chopped peanuts.