Tag Archives: weight loss

Vegetable Soup

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Vegetable Soup

It’s a rare rare thing when I get the desire for soup. I’m not a soup gal, never have been. However I do love my veggies and something nice and warm. This isn’t really the traditional soup. It has a bit of a curry flair to it since it has turmeric in it. You know how good turmeric and ginger are for inflammation? Excellent!! Plus all these veggies?! Can’t go wrong. The taste is great too!

Oh and speaking of turmeric, if you use a spoon that isn’t metal or stain resistant, you will have a spoon that is orange on the bottom. Consider yourself warned!

Also, if there are some vegetables you don’t like in this, don’t add them! It’s a really flexible recipe. I’ve made it with butternut squash in, also with no cauliflower or broccoli. I’ve tossed in some lentils or quinoa or even bean sprouts. Have fun!!

My picture is after I had let the soup sit for several hours and I had it again for dinner. So the colors started meld together a lot more.



1 onion, chopped
1 red bell pepper, chopped
1 Tbs coconut oil (if you don’t have any, I’ve used olive oil in place & its fine)
1 large zucchini, diced
2 carrots, diced
2-3 cloves of minced garlic
3 celery stalks, chopped
1 cup cauliflower broken in small pieces
4 cups low sodium vegetable broth
1 cup broccoli broken in small pieces
2 cups shredded cabbage
1 cup shredded collard greens or kale
1 cup almond-coconut milk (or coconut milk beverage)
3 Tbs coconut butter
1/2 lime, juiced
2 tsp cumin powder
1 Tbs coconut aminos or soy sauce
2 tsp turmeric powder
1 inch fresh ginger, finely chopped (or 3 tsp ginger powder)
dash of cayenne pepper
1 tsp sea salt
2 green onions, finely sliced, divided in half
3 Tbs fresh mint, finely sliced (you can use fresh basil or cilantro instead)

In a medium-large pot saute onion, garlic carrot and red pepper in coconut oil.
Cook until onions become clear, then add the broth, heat to a low simmer.
Now add the zucchini, celery, and cauliflower simmer (low) until they are only slightly tender.
Next put in the almond-coconut milk or whatever nondairy milk you prefer to use, along with the coconut butter.
Now add in the broccoli, cabbage and whatever green you chose. Shortly after it’s time for the lime juice, cumin, salt, aminos, turmeric, ginger and half of the sliced green onions. Stir all together until spiced are dissolved.
Mix in well, then turn off the heat, sprinkle in cayenne pepper. If you like it hot, you can add more cayenne.
Allow to sit for 5 min. Serve and garnish green onion and mint.

Hint: If you like something to taste more like garlic, add the garlic closer to the end. The longer it cooks, the less potent the taste is. Same goes for if you are using fresh gingerroot. Sometimes I do the majority in the beginning and then add another little bit before the ending.

-Amber

I want to lose weight, where do I start?

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“I want to lose weight, eat healthier and be healthier in general.”

I’ve been getting this from people quite a bit lately. So I have been having lots of conversations about what to cut out of your diet, what you want to avoid, add more of, what good brands are, etc. So, I thought I would type up some info to help out. I might have to do several different postings, because there is a TON of stuff to talk about. So, first things first.

Carbs get a bad rap. I’m not about to say “avoid carbs” because “carbs” is a really REALLY general word. Fruits and vegetables are mostly carbs, you don’t want to avoid them. White foods are the things you don’t want to be eating. Starches and sugars are what you want to cut out as much as you can. Doesn’t mean you have to cut them out completely for the rest of your life, but if you are trying to lose weight and be healthier you really want to drastically reduce how much of them you eat.

 

Examples of White Foods:

Pasta, Couscous, White Rice, white bread, tortillas, pita chips, pita bread, potatoes, french fries, pizza dough, most cookies, orzo.

Read the ingredients list on labels. Many items say wheat, but are just as processed and nutritionally deficient as white bread. Sugar is added into so many things, so look at the ingredients list to see if it has added sugar or not. Some are high amounts, others aren’t, often times it’s hard to avoid. If the sugar grams on the Nutrition Facts is in the single digits, it’s not too bad. Don’t opt for artificial sweeteners either, studies show that even though they are ‘zero calories’ they inhibit weight loss.

Did you know that ingredients are listed from highest to lowest amount? So, if the ingredient is the last on the list, there is the least amount of it in the food.

 

White flour – other names are bleached all-purpose flour, enriched wheat flour, enriched flour, bread flour, cake flour, enriched flour

Sugar – other names are sucrose, fructose, corn syrup, high fructose corn syrup, cane sugar, beet sugar and syrup

Potatoes – as well as potato flour and potato starch

White Rice – there are lots of varieties so if it is white in color, avoid. I used to think basmati rice wasn’t white, but some is white some is brown.

Artificial sweeteners – Acesulfame K, Adcantame, Alitame, Aspartame, Aspartame – Acesulfame Salt, Cyclamate, Neohesperidin DC, Neotame, Saccharin, Surcalose.

For a complete list of sugar and sweetener names that includes natural and artificial sweeteners, check out Sugar & Sweetener Guide.

 

Why cut out the white??

Basically comes down to… High calories, low nutrients. Spikes blood sugar, then it plummets down and you are tired. Doesn’t keep you full long because the fiber is removed.

 

The point?

Put away your soda or energy drink, even if it’s zero calories, it’s not helping you. Read ingredients lists, don’t trust the words on the cover. If you want to have something like pasta, have it very sparingly, pick WHOLE wheat or BROWN rice pasta. I would say cut bread down to once or twice a week at most. And of course, something I always recommend… increase your vegetable intake.

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