Asian Inspired Curry Soup

Main Soup Ingredients:

Olive Oil

Garlic

Swanson's Thai Ginger Broth

Curry Spices*

Fish Sauce

Firm Tofu or Meat

Coconut Milk

Veggies Of Your Choice

Garnish: 

Lime Juice

Sriracha

Green Onion

Cilantro 

Takes less then 30 minutes, to prep/cook and plate, but feels like a restaurant dish, and so healthy and delicious! Really versetile and simple to prepare, one pot, one cutting board, a knife and a spoon, and you're pretty much set!

Step One:

Heat a medium sized sauce pan over Low-Medium temp. Add a tiny bit of EVOO. Soften one clove chopped garlic in the olive oil for about a minute, not too long, don't want to brown it, just release the juice and delicious flavor.  If you were going to add meat, this is when you'd want to do it. Raw slices of chicken work well. Haven't tried shrimp yet, but I bet it would be awesome!, However, shrimp doesn't take too long to cook, so I'd probably wait on that a little.  

 Add about 1-1.5 cups of the Swanson's Thai Ginger Broth. This broth is semi spicy, so keep tasting it as you add the other ingredients to make sure you get your desired spice level. 

One of the things I love about this soup recipe, is that you can literally prep as you cook. So after you get the broth in, you can let that simmer gently while you peel and chop up some carrots (at this point add any veggies that are hard and need to cook down a bit) I usually use 1 normal sized carrot. Toss that in. 

Then chop up some nice red bell pepper, this is a little less then I usually add, but its what I had left in the house. I make this recipe FAR too much! :) Its soooooooo good!

 At this point you want to season the broth a little more with various things. I love this set of curry's from my local spice shop, and a bit of fish sauce. Gives it a very authentic yummy, flavor. Remember a little of all of this goes a long way, especially the fish sauce, it works as your salt, and so you want to careful not to go too crazy, a good 2 shakes of it should be good, and you can always add more if it seems not quite right. 

 I'm not sure why but I like my squashes in this dish, to be pretty big, I think its because I like them firm, but with time to soak in the flavor.  So I usually add them in next. If you were going to add in Cauliflower, this would be a good time for that. I usually do, but I didn't have any today. 

I love the firm Tofu in this recipe a lot, it absorbs the flavors but holds its shape well.  One trick I will share, is usually when you pop the tofu container, all the juices spill, and you wont need a whole container for the recipe, so grab a tupperware first, and make sure to catch the juices, so it will keep fresh in your fridge.

 I usually slice, about 1/2" slices 2-3 of them work well, then move them to my cutting board. 

Here's probably too many photos to show you how I cut them. Just basically you want nice cubes of tofu, slightly big cubes are good!

  

 Toss those on into the soup. You want them to hang out for a bit, so they warm up and absorb the flavor of the broth. 

I've tried a LOT of coconut milk, and they are all pretty terrible, except this brand, so I'd HIGHLY recommend you use this. Its richer and more flavorful then others. Also doesn't separate as much, and can reincorporate pretty well! Make sure you shake or whisk it well before stirring it into the soup. It can be put into a tupperware and saved for a few days. You wont need more then 1/2 cup, I like this soup more brothy, then coconut milky but it gives it a nice flavor either way, so its really more of a personal taste thing. 

I had about half a can left and just added it all, turns out it was a bit more then I like, became very heavy and rich, so if you like that - add more coconut milk, if you want something lighter and brothier, add less!

 Above is what it looks like BEFORE you stir, and then after you stir is below this line. Mmmm

At this point the soup is basically done, so its a good time to add the items you want to cook the very least. Such as Mushrooms, or Broccoli. No one wants sludgey veggies in their soup. Its all about fresh, crisp yummy veggies! 

Because I added a bit too much coconut milk for my taste this time, I added some more curry powders to help break through that rich milk. 

 Here's another odd trick I picked up making this dish often. Sometimes my ratios get off and I have way more broth then I need, so I like to scoop out all the veggies and tofu/meat and put them in the bowl first.

 Then pour the broth over it so I make sure that its's got a nice ratio. As it turns out today, I made just the right amount and it all fit. (please keep in mind this is a LARGE asian soup bowl) 

 As for garnish, I love some lime juice, about 1/2 a cap full works well. Sriracha if you want even more spice. Then top with chopped green onion and/or cilantro. Or really whatever sounds good to you!

 As I said before, I added a bit more coconut broth in there today then usual, so here's a few pics of what it might look like with less. I highly recommend trying this soup, espcially during the cold/flu season. I swear it cures what ales ya!  

ENJOY!

Zucchini/Blueberry/Oat Muffins - Only 140 Calories per Muffin!

Hey Everyone,

Its been a while, but here is another yummy, low-calorie recipe for you!

I love Zucchini bread, and I love Blueberry/Oat Muffins, so I figured, why not put it all together, get a lot of your food groups, and a tasty treat, plus something to help get your kids to eat veggies without even knowing it!

Here is the breakdown:

Started off by buying 1 &1/2 cups of Rolled-oats at Whole Foods, pulsing them in my blender for a minute it they were semi powder, semi granulated, semi oaty. Added them to 1 cup of milk. Add a bit of cinnamon/nutmeg/allspice and orange zest and let sit for 30 minutes. Softens up the oats and thickens up a bit.

In another bowl add the brown sugar and the white sugar, the eggs (1 whole and 1 just white), vanilla, applesauce, oil and grated zucchini and mix until well incorporated.

In YET another bowl mix dry ingredients: flour, more cinnamon, nutmeg, all-spice, baking powder, and baking soda, and whisk.

Mix Oat mixture and Zucchini mixture together, and slowly incorporate the dry ingredients. Line muffin pan with liners and lightly spray with baking spray. (may not be ness).

Bake at 400 degrees for about 20-22 minutes!

VOILA! Delicious, nutritious and low calorie goodies for you and the whole family!

ENJOY!
Thanks for reading!
-Kela

Helpful Tools & Tricks I Use To Stick To A Low-Calorie Diet

Hey I just wanted to take a minute to share some tools I use and tricks that I have found helpful in compiling good low-calorie recipes and sticking to my diet, without feeling limited and starving.
 
A love for food and cooking is helpful, but without the knowledge to back it up, it's easy to make poor choices. 

I love the website (and app for your smart-phone) "MyFitnessPal" - it is a handy database of calorie counting information, social networking community for support, and super easy way to stay on track with your diet. Its food tracker is a huge database with so many items, I haven't had any trouble finding anything I've looked for.  It is a fun and simple way to accurately count your calories.  You can also track your physical efforts too, it has a ton of activities to choose from to see how many calories you are burning, even basic actions like light cleaning and cooking are listed.  Plus it's an online community, where your friends/family can join or you can find other people you don't know and together you can share, encourage and motivate each other along the way!  Its nice because it doesn't share details like "Suzy has eaten an entire chocolate cake!", but it will say "Suzy has finished her diary, and stayed under her calorie goal" and you can comment "Way to go!" My sister, my aunt, my cousin, and my mother-in-law are all on there with me and it has made the process that much more enjoyable for each of us.  Daily we get to see how each of us is doing, share is our successes, and our stumbles... never feeling alone.  Plus having the community support helps to keep you honest and on track.  I highly recommend it!

MEASURE MEASURE MEASURE, and count, it sounds silly and time consuming, but just committing to using only 1/2 tbsp of olive oil instead of whatever comes out when you tip it over can make the difference between 15 calories and 120!

Don't deny yourself foods you like, you'll never last in your diet that way, just find a way to do them in a more healthy way! Whether that be smaller portions, with a salad on the side, or revision the recipe entirely, that's up to you!  If you like what you are eating you'll be that much more happy and motivated to keep going.  A stressed, frustrated person will actually struggle more with losing weight because of the chemical effects to the brain when you are stressed, make weight loss much more difficult, RELAX! 

Drink lots of water!  That's always a good idea, and something a lot of people don't do.  Being thirsty or dehydrated will make you retain water, and then you will actually weigh more then you really do!  If you find yourself not losing weight, up your water intake, I bet you'll see a difference!

I know it's sort of against all rules of diets, but I am actually a fan of zero calorie soda.  I think 1 zero calorie soda a day has really helped me feel satisfied, and caffeinated, without adding any calories.  Soda has other hidden problems that make dieting hard, but I think in moderation, it's a cool option.

To give you an idea of what I'm doing on a daily basis, I either have 2 eggs, 1 low-cal english muffin and coffee or oatmeal and coffee for breakfast, that turkey sandwich I posted a few days ago for lunch, with some reduced fat cheez-its, and a zero calorie cola, and then a 300-400 calorie dinner... totally about 1100 calories a day, I feel full, satisfied and I have lost about 8lbs in 35 days!  I am also only 5 feet tall - so you will likely need a bit more calories then that.  MyFitnessPal has a BMR calculator on the site that will help you accurately figure out how many calories you should be consuming daily!
 
"What is your BMR?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation."

I had gained approximately 20 lbs with my pregnancy, and was already about 10 overweight when I got pregnant, so I still have a bit to go, but I already feel so much better, and my waist is smaller! 

Don't get discouraged, it's a slow process, losing a few oz a day  is awesome, and it is common to rebound a few times, just last week I gained 2 lbs, and felt really discouraged, but I stuck to it, and I've lost it again.

Along those lines - do not beat yourself up if you going over your limit for the day, especially with the holiday's coming up - you will likely be suckered into eating all sorts of high calorie foods, that's ok, enjoy it!  Think of it as a day off, and then back to "work" tomorrow.  Although if you follow my lead, and make yourself good options, then it really wont feel like work at all! :)

Best of luck to you on your journey to a skinnier/healthier you!

Fancy Margarita Pizza - 144 Calories A Slice!

I was feeling uninspired the other day so I asked my facebook friends to throw out ideas of things I could make for dinner, keeping in mind I am dieting.  Within a few minutes, several people posted "Pizza" to which I rolled my eyes, and laughed.  Pizza is not diet food!  Then it dawned on me, what if I could make naughty favorites, taste good, AND BE GOOD FOR YOU?  I was on a mission.

Here is my recipe for Fancy Margarita Pizza, where a slice is only 144 calories, you can have 2-3 slices at dinner, maybe even a salad and still be in a good place calorie intake wise, plus big flavor and so easy to make!

My local WholeFoods offers fresh pizza dough you can buy 11oz for under $2, and thats enough for a whole pizza.  I've purchased it before, but the regular dough is kinda high in calories, so I tried their Wheat pizza dough.  For the whole pizza dough its 660 calories, then you got toppings.

 I love margarita pizza's but I always want to add a bit extra flavors... this time my toppings were Garlic, Onion, Mushrooms, Spinach, Tomato, Basil, Mozzarella and Goat cheese!

 The fresh pizza dough is a little tricky to get out on the pan anyway, but I did notice the wheat is even more sticky, so make sure you put a TINY pit of olive oil on the bottom on the pan, to help loosen it up.  Just stretch and pull gently until it fills the pizza  pan.

 Top with Ragu spaghetti sauce (I just had some left over), 1/4 cup of mozzarella, and a little less then a 1/4 cup of goat cheese. (save a little for the top)

 Add tomato, mushrooms, basil, spinach, garlic, onion...

 and then 1/4 more of mozzarella and the rest of the 1/4 of goat cheese (honestly this was a little heavy on the goat cheese, tasted good, but I think a little less would be good too, and then LESS calories! I really like putting a light coating of olive oil on the crust before baking - I think it really helps get it a nice texture and color. 

 Bake at 375 for approx 20-30 minutes (whenever it's melty and toasted)

 And voila - super flavorful, super easy pizza for under 150 calories a slice!!!!

Who said that pizza wasn't healthy!?


Ingredients: (calories per 2 slices)
Fresh Wheat Pizza Dough (165)
Ragu Spaghetti Sauce (11) (I believe I used 1/2 cup on the whole pizza, really don't need a ton)
Mozzarella (40)
Goat Cheese (20)
Olive Oil (15 for 0.13 tbsp) - seriously use as little as possible, olive oil is tasty, but SUPER HIGH IN CALORIES!
Garlic (2) (used about 2-3 cloves on the whole pizza)
Red Onion (1 tbsp = 4 calories)
Basil leaves (1 tbsp chopped = 1 calorie)
Mushrooms (13 calories)
Roma Tomato (13 calories)
Spinach (2 calories)

ENJOY!

Ps. I plan on coming up with some pizza recipes that involve meat and other flavors as well, I'll keep ya'll posted!

Quick, Simple and Low Calorie Breakfast Ideas

So far I've mostly been posting full recipes, but today I thought I'd share just a few of the quick and simple ideas I have learned to help you fill your stomach but not with fat! :D

The most important meal of the day - BREAKFAST - so many dieters skip this meal, and that is such a mistake.  It is crucial for your body to get fuel first thing in the morning, to keep your metabolism moving and working for you the rest of the day.  So here are a couple of my favs, that you can quickly do in the morning, and you wont feel like you are dieting!

Instant Oatmeal is "healthy" and quick and easy to prepare, however, be careful not to assume every instant oatmeal is created equal.  I personally love Maple/Brown Sugar flavor in my oatmeal, but the pre-flavored options are full of extra stuff that packs in the calories.  I recommend using "Original" flavor, then adding your flavors yourself.  The pre-flavored packets are 160 calories per packet!  Original flavor is 100 calories per packet... add 2 tsp of brown sugar, a little Cinnamon... only an additional 30 calories and you get the same thing, without all the extra junk!

Another Breakfast idea is: Eggs!  I know cholesterol, blah blah... well in moderation and if you choose good products it's actually pretty reasonable, and definitely has a place in a low-calorie diet.  I love the Egglands Best eggs, comes with a lot of added nutriants and omega-3s, plus I think they taste better.  Best yet - they are 70 calories an egg, compared to the average egg having 100 calories in it.  If 70 calories is still too much, another good option is Eggbeaters (30 calories per 1/4 cup).  One of my favorite recipes for eggbeaters is this spinach scramble on toast, topped with lowfat sour cream, and pico or hotsauce... whatever you like.

And you get all of that (including coffee with 1% milk in it for only = 251 calories!
It's filling (1/2 cup of egg beaters - they plump up), spinach, slice of whole wheat toast - it's a lot!

The biggest danger in breakfasts are carbs, so choose them wisely - you need carbohydrates to fuel your body, but they are full of calories.  Luckily there are some products out there that you can eat that are pretty reasonable.  In an earlier post I mentioned the English Muffin Light Multi-grain... I use it for breakfasts, lunches, it's awesome.  Only 100 calories per muffin, compared to 1 slice of whole wheat bread at about 90-110 calories per slice... so you choose.

I know a lot of "Light" or healthy options tend to taste like cardboard, but I promise you, I am a foodie first, and I will never tell you get a product that tastes like cardboard, I've hunted for good products off and on for years, and the ones I suggest have good flavor, without the guilt.

Along those lines - even though it's not a breakfast item, I want to share with you that I've recently tried those Special K Cracker Chips, boast 30 chips for 110 calories - enjoy the crunchy salty treats without guilt - well they lied.  They are gross, and taste like cardboard - DO NOT BUY THESE!  Unless you are a big fan of ricecakes, they are pretty much not worth it in my opinion.  I'd rather get something like Reduced Fat Cheez-Its... you get 29 for 130 calories.  A little more calories, but not a ton, and a lot more flavor!

Hope this helps encourage you to have breakfast a bit more often!  Hopefully daily! :D
Enjoy!

2 Giant Turkey Tacos - 365 Calories

An easy dinner, and family favorite "Tacos" has a lot going for it, but can easily derail a low-cal diet if not careful.  Here is one I made for dinner tonight, and not only was it really filling and flavorful, but I got 2 of them for only 365 calories - TOTAL!

Ingredients:
La Tortilla Factory Whole Grain Fiber & Flax White Corn Tortilla (2 Tortillas for only 90 Calories!)
*Compared to "Stand and Stuff Taco Shells which are 130 Calories for 2, so it saves you 40 calories.

Jennie-O Lean Ground Turkey 93/7 Ground (about 4oz = 170 Calories)
McCormick Low Sodium Taco Seasoning 2 tsp dry mix (20 Calories)
Garlic & Onion (inside meat) minimal amount hard to calculate - but under 5 Calories
Seasoning of your choice (Cumin, Salt, Pepper, Cayanne, ect)
Romaine Lettuce 1/2 cup (4 Calories)
Lucurne Low Fat Sour Cream - 3 tbsp (53 Calories) - I probably could have used less... but why not.
Kraft 2% preshreded Mexican Cheese - light sprinkle on each taco (optional, didn't really add much (10 Cals)
Homemade Pico de Gallo - Roma Tomato, White Onion, Cilantro, Lime and Garlic (10-15 Calories max)
I really like Tapatio, so that's a good choice to spice it up even more, no calories, but there is a lot of sodium, so be aware of that. :)

ENJOY!!!

Amazing Turkey Sandwich - 209 Calories

Missing sandwiches on a low-calorie diet?  Look no further!

 This super simple, super flavorful sandwich - is just what you are seeking!

Ingredients:
Thomas' English Muffin - Light Multigrain (100 Calories for whole muffin)

Laughing Cow Light Garlic & Herb (35 Calories for a nice wedge of it)

Roma Tomato - 3-4 slices (9 Calories)
Red Onion - 2-3 slices (4 Calories)
Deli Roasted Turkey Slices (4) - (30 calories)
Clover Sprouts - 2oz (18 Calories)
Spicy Brown Mustard - 2 tsp (10 Calories)
Romaine Lettuce - 1/2 cup (4 Calories)

I toasted the English muffin a little, then spread on the laughing cow cheese on one side, mustard on the other, put in my turkey, tomato, onion, lettuce and sprouts, and voila!  The most amazing sandwich I've ever made, and possibly ever eaten out at a deli or restaurant - so much flavor and low enough in calories you may be able to eat two!

I recommend this for lunch!  You will not be disappointed.  If you find the portion to be too small, then have a nice big salad on the side, wont add much calories, but it will certainly fill you up!

ENJOY!