Potato and Leek Soup

I looked at several Potato and Leek soups before I made mine.  I found one that involved Potatoes, leeks and parsley.  Since I got all three in my box that week I decided I would make my recipe basically about the same as that one.  So gather the following ingredients:

• 1 leek
• 1 large red potato or the equivalent
• One Bullion or one cup of your favorite soup stock
• 1 tbsp of Butter
•  2 tablespoons or to taste Fresh Parsley
• 1 1/2 cups of water

Cut up the leek in slices and then cut those slices in quarters.  Do this with only the white and pale green parts of the leek.  Then cut up your potato into small cubes.  Sauteed the leeks in the tablespoon of butter until tender then add them to the one cup of soup stalk and 1.5 cups of water boiling.  Add the cubed potatoes.  Cook until the potatoes are tender about 30-45 min.  Here you can either smash the potatoes in the soup with a spoon to thicken the soup or put it through the food processor.  I personally smashed it with a spoon to leave some chunks. Once that is done you ad the about two tablespoons or a generous amount of parsley to your taste to the soup.  Mix it until the parsley is wilted.  You can cut up your parsley small but I wanted mine large.  It added a wonderful minty flavor to the soup.

Nutritional Information per serving

Serves 2 generously

219 calories

37 g Carbs

6 g Fat

5 g Protein

477 mg Sodium

Avocado, Leeks, and Spinach Omelette

Every once in a while I surprise myself with a delicious concoction.  Today was no exception.

I gathered half of a Avocado, about a half a cup of leek sliced and quartered, one cup of spinach cut up into quarter inch squares, and 4 egg whites.  I sauteed the leeks, spinach and avocado together until they were soft enough to eat and then I scrambled the egg whites.  I put the egg whites into a pan and began cooking and added the sauteed ingredients on top.  Once the egg was just starting to be cooked along the edges I turned it over and cooked the other side too.  It was delicious.

Nutritional Info

243 Calories

28 g of Carbs
7 g of Fat
22 g of Protein
366 g of Sodium

Lentil and Cauliflower Soup

Gather the following ingredients:

1/2 cup uncooked lentils

1 Carrot

1 Celery Stalk

2 Cups of Cauliflower

Take your veggies and wash them in cold water.

Next chop up the Cauliflower into smaller pieces to your preference:

Next chop up the celery:

Then slice the carrot:

 Next take your lentils and put them into a strainer and wash them as well.  

Pick out any poorly colored or bad lentils

Next combine all ingredients into a slow cooker or crock pot with 3 cups of water.  Add spices and flavorings to taste.  I added some dried rosemary and a dried bay leaf.  I should have also added a little bit of salt.

Cook for two hours.

Then Enjoy

Makes 2 Servings

Each Serving:

272 Calories

48 g Carbs

1 g Fat

20 g Protein

7 g Sugar

53 mg Sodium

Chard and Bok Choy Stir Fry with Quinoa

Gather up the following ingredients:

3 Large Red Chard Leaves

1 Head/Bunch Baby Bok Choy

2 Stalks of Celery

4 Mini Bell Peppers

1 Carrot

1/2 Cup Cooked Quinoa

Gather your ingredients and wash all your greens and vegetables in cold water.

Next slice the carrots thinly:

Put them aside in a bowl

Next chop up the mini peppers into bite size pieces:

Put them aside with the carrots.

Next slice the celery:

Add them to the bowl with the carrots and mini peppers.

Next chop up the baby bok choy.  I prefer just the leaves but if you like the crunchy part please feel free to chop it up too:

Add this to a separate bowl from the crispier veggies.

Next chop up the Red Chard:

Add this to the bowl with just the Bok Choy in it.

Now put a large frying pan on the stove and spray with non-stick cooking spray.  Allow to warm up for about 20 seconds.  I usually have the heat on medium.  Add the bowl of crispy veggies and begin stirring.

Next you will add 1/2 cup of water:

Keep stirring until veggies are slightly softened.  Then add another 1/2 cup water if needed and any spices or seasoning you wish for your meal.  I added a little bit of cinnamon and ginger.

Once the carrots are to your preferred softness and the celery is clear add the greens to your stir fry.  If needed add an additional 1/4-1/2 cup water to facilitate the wilting of your greens:

When your greens are completely wilted spread out a thin layer of 1/2 a cup of cooked Quinoa on a plate:

Put the stir fry on top and enjoy!

316 Calories

62 g Carbs

3 g Fat

16 g Protein

15 g Sugar

836 mg Sodium

Potatoes, leeks and eggs

Hello everyone.  I have a lot of entries to add so get ready but for now here was my breakfast.

I have a really fat leek so I cut a slice off it and I have small pearl potatoes..  I sliced two of those.  Then I sauteed the leeks and the potatoes together until the potatoes were soft.  Then I added to eggs and sauteed/fried them until they were done.  Its a delicious meal.  :)

Squash and Carrot Casserole

About a week ago I got a Vegetable cookbook from CostCo.  Since I am eating so many vegetables I need more ideas on creative ways to make them.  I came across a recipe in the book on how to make a Squash casserole.  The first thing it wanted was stewed squash.  I had no idea how to do that so I looked it up on my iPad.  After I realized it was a method that would make the dish that was already full of calories more fattening I decided to skip that step and steam the squash.  I also decided to add carrots.

Usually in the stewing step the squash gets mashed.  However since we are skipping that all together we have to mash the squash and the carrots after steaming them for 20 min.

 Once the veggies are mashed melt some butter in a skillet.

Once the butter is melted add the mashed vegetables and simmer for a while.

 While the veggie mash is simmering  mix an egg and some milk and a small amount of sugar or your favorite sugar substitute in the bowl.

 Then add the mashed veggies.  If you want you can add a bit more sugar too.

 Now get two slices of bread.  buttermilk was my choice this time.

 Cut up the bread in cubes

 Put it in your skillet to soak up left over veggie mash and the left over butter.

 Add the cubes to your egg and mash mixture.

 Coat the bread cubes with the mixture.

 You can add some more sugar if you like or other spices.  One its all complete you put it in a pan.

 Cook the casserole for 30-40 min at 350 degrees.

 When its lightly golden brown on top and most of the liquid has been absorbed by the bread it is done!

Healthy snack Sandwich and celery

This is a fairly simple snack.  Its a ham sandwich with leaf lettuce and mayo and mustard with celery on the side.  Eating healthy does not have to be a chore it can be delicious and look good.

Steamed Beets and Carrots

This is an extremely easy little meal and the carrots look so pitiful next to the beets lol.

Wash two beets then slice them  follow that up with washing two carrots and slicing them up.  Then steam the vegetables for 15 minutes.  Add to your plate and add a little butter and enjoy.

Stir Fry Vegetable Medley

The beauty of the words Vegetable Medley is it covers any number of combinations of vegetables mixed together and cooked in some form.  This time the food was Stir Fried.

In this delicious meal there was one summer squash, one zucchini, two stalks of celery, several flowerettes of broccoli, and one tomato.

Add oil of your choice to your wok or frying pan and wash and slice and cut into bite size pieces.  add everything but the tomato.  Stir everything around until its almost done then add the Tomato.  Complete the cooking until the food is cooked to your preference or until most of the tomato has made a fine paste on the entire set of vegetables.  Then eat and enjoy.  :) 

Summer Squash Stir Fry

In this stir fry you gather the following ingredients, one summer squash, broccoli, two stalks of celery, one quarter of a green pepper,  two leaves of collard greens, brown rice and seasoning.

First wash the vegetables then slice them or cut them up depending on the vegetable.  In this case of these vegetables I put everything but the collard greens in the pan and stir fried them in olive oil.  I cooked them until they were softened and then added the collard greens.  Further stir frying  until the collard greens were limp.  Then I added the pre cooked rice to warm it up and have it  soak up the flavors in the pan from cooking the vegetables.  In this batch I also added a little bit of soy sauce for a different flavor.  You can add whatever you want.

Roasted potatoes and zucchini

I know that most of the food I am showing you in this blog seems fairly simple.  Well that is the entire point of these dishes.  Many people think that eating more healthy will be more difficult than its worth.  Well this blog is a prime example of how wonderful foods can be added to your diet improving your health and life with very simple ways without taking too much time out of your life.

The potatoes and the zucchini were sliced and then put on a cookie sheet sprayed with  some cooking spray. They were cooked at 450 degrees for about 30 min.  You can go a little shorter if you dont want the potatoes so dark and the zucchini a tad crunchier.  I like my zucchini soft.  :)

A delicious salad

The wonderful thing about having many vegetables on hand is you can create unique salads to your taste.  In this salad there is large green leafy lettuce, celery leaves, collard greens, broccoli, and celery.  Its a very green salad which means its full of useful iron. Generally when I make a salad I do enjoy some color but that day I was in the mood for green only.  It was very delicious.