Butternut squash-tomato soup

I've been having a cooking attack and I'm certainly not going to do anything to stop it! I'm enjoying this and the food is actually pretty darned good!

Today I was roasting veggies for my lunch, and I decided to double up and roast a butternut squash I had sitting around. I chopped it, spiced it (complete recipe below) and roasted it.

Then I sliced 2 garlic cloves and quick a bit of fresh ginger (2 TBSP at least) and half an onion. I sauteed the onion at high temp, and then added the ginger and garlic. When those got fragrant, I added the leftover spices and 30 seconds later threw in a can of petite diced tomato (drained) and mixed that well.

A minute or so later, I threw in the butternut squash, and cooked for a minute or two.

Finally I added the broth, salt and pepper, and simmered for 10 minutes or so.

Once it was all done cooking, I used my trusty immersion blender to puree the whole thing.

It was delicious and even better reheated!

Butternut squash-tomato soup
4 servings, 0P+/serving

1 butternut squash, in chunks
Spice: 1 tsp curry powder, 1/2 tsp cumin, 1 pinch clove, 1/4 tsp freshly ground pepper (divided)
1 tsp canola oil
1/2 onion (or 1 small), thinly sliced
2 garlic cloves, thinly sliced
2 TBSP ginger thinly sliced
1 can petite diced tomato, drained
salt to taste

• Preheat oven to 375 F. 
• Lay the squash chunks in one layer on a cookie sheet. Spray with olive oil or cooking spray, sprinkle half the spices on the squash moving it around to coat. Roast until starting to turn brown (a little blackening is ok, but not too much). Set aside.
• Spray a small Dutch oven, heat up to medium-high heat, swirl the oil and add onions. Cook for a few minutes until just starting to brown. Add garlic and ginger and cook until fragrant. Add the rest of the spices and cook 30 seconds or so. 
• Add the tomatoes, and mix well. Add the squash and mix well to coat. Put in the broth salt a bit more pepper if needed and cook 10 minutes at a moderate simmer.
• Turn off the heat and process with an immersion blender (or in a blender in batches, careful it's hot!).

So simple, so easy, so delicious! Tell me healthy cooking is complicated! It is NOT!

Happy Cooking!

Tilapia-Kale Soup

I'm posting a lot today, but I made this for dinner and I had to share, it was absolutely delicious!

It's a little but of chopping, but I think it's worth the work and it cooks lightening quick!

Picture doesn't do it justice, it was delicious!

Tilapia-kale Soup
2 servings, 6P+/serving*

Ingredients
2 tsp avocado oil
1 shallot thinly sliced
1 celery stalk, thinly sliced
2 garlic clove thinly sliced
2 carrots, thinly sliced
2 large leaf green kale, chopped
4 small leaf red kale, chopped
2 sm-med potatoes (7oz), diced
2 cups chicken broth (I made with better than bouillon)
Salt, pepper, cumin to taste
9-10 oz Tilapia, cut in chunks

Heat up a deep pan over medium-high fire add avocado oil and sauteed shallots and celery for a minute or so, add garlic and sauteed until fragrant, add carrots and cook for a minute or two. Add kale (both color) and toss well until slightly wilted. Throw in potatoes, broth, salt, pepper and cumin and bring to a boil. Cover and cook 5 minutes.

Add tilapia chunks and cook another 5 minutes or until the fish is done (I cooked it 5 minutes and it was perfect!).  Adjust seasoning.

Serve hot, could work over grains, but makes a rather large serving so it's not necessary.

*PointsPlus value does not include 0 P+ vegetable in the recipes as I count the recipes by hand.

So there, I'm on a seafood streak! Hang on everybody!

Happy Cooking!

Lobster Desperation Soup

This is the kind of simple but delicious lunch I make when I'm home and I got nothing quick to reach for. Thinking about it, I'll stop buying quick things to grab cause this is delicious! ;op

I walked around the kitchen a few times trying to figure out what to eat and finally made this up.

Lobster Desperation Soup

1 serving, 2 P+ (not counting the veggies)

1 french shallot, halved and thinly sliced

2 sm celery stalk, chopped

1 sm zucchini, diced

1 sm red bell pepper, diced

1 can lobster (or crab would do) undrained

1/2 tsp ground cumin

1 tsp oregano, dried

1/4 saffron threads

Pepper to taste (no need of salt really*, taste at the end and adjust)

Heat up a Dutch oven and spray with cooking spray. Cook shallot, celery for about 1 minute, add remaining veggies and cook for 2-3 minutes. Add spices, cook for about 30 seconds, add the brine of the lobster (not the flesh yet!) and boil for 1 minute or so, add broth and cook for about 5 minutes (until the veggies are cooked to taste).

Add lobster, adjust salt and pepper and heat through (about 1 minute).

*The brine is plenty salty!

Spiced-up Pumpkin Soup

This is a fall favorite for me. Once September comes to an end, and it starts smelling like fall, I bring up this soup and make it almost once a week until January. It's simple, it's easy, and it's DELICIOUS!

Spiced-up Pumpkin Soup
6 servings, 2 pts/serving

Ingredients
2 limes
2 tsp olive oil
1 large Spanish onion, chopped
2 tsp ground cumin (roast and grind yourself, so much better!)
½ tsp cinnamon
1/8 tsp cayenne (I put more)
5 cup vegetable broth
2 cans (15 oz) solid-pack pumpkin puree (not pie filling!!)
½ cup unsweetened apple sauce
1 TBSP sugar
¾ tsp salt
3 TBSP fat free half & half*

Zest one of the limes, then squeeze enough juice from the limes to equal 2 TBSP. Set zest and juice aside.

Heat the oil in a Dutch oven over medium heat. Add onion and cook, stirring frequently, until golden about 6 minutes. Add cumin, cinnamon, and cayenne; cook, stirring, until fragrant, about 30 seconds. Remove the mixture from the heat and let cool about 5 minutes.

Transfer the onion mixture to a food processor and add 1 cup of the broth; puree. Return to the Dutch oven; add the remaining 4 cups of broth, the pumpkin, the apple sauce, sugar and salt. Bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, about 2 minutes. Stir in the reserved lime juice.

Ladle the soup into 6 bowls. Drizzle each with ½ TBSP half & half (or yogurt) and swirl lightly with the tip of a knife. Sprinkle with the reserved lime zest.

That soup is truly delicious and keeps well for a few days!

*I use plain non-fat yogurt instead of half & half just because fat free half & half sounds spooky to me. If you like it use it!

Source: Simply Bueno, Weight Watchers p.41

Garden Vegetable Soup Variations

If we think basic recipe when following the Weight Watchers program, what do we think of?

Yup! The 0 PointsPlus soup! Here's a few variations found on the website. The possibilities are endless. Feel free to modify!

Fresh vegetable soup
12 servings, 0P+/serving

Ingredients
2 cloves garlic, minced (medium)
1 medium onion, diced
2 medium carrot, diced
1 medium sweet red pepper, diced
1 stalk celery, diced (medium)
2 small zucchini, diced
2 cups green cabbage, shredded
2 cups Swiss chard, chopped
2 cups cauliflower, small florets
2 cups broccoli, small florets
2 tsp thyme, fresh, fresh, chopped
6 cups vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional

Instructions
Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.

Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.

Asian-Inspired Vegetable soup

12 servings, 0 P+/serving

Ingredients
2 cups bok choy, chopped
2 cups chinese cabbage, chopped
3 cloves garlic, minced (medium)
1/4 cup ginger root, thinly sliced and julienned
4 small raw oyster mushrooms, chopped
2 cups scallion, chopped
1 cup canned water chestnuts, sliced
1/2 cup sweet red pepper, thinly sliced
1/4 tsp crushed red pepper flakes
6 cups vegetable broth
2 cups snow peas, stringed
2 Tbsp low-sodium soy sauce
1/2 cup cilantro, finely chopped

Instructions
Put bok choy, Chinese cabbage, garlic, ginger root, mushrooms, scallions, water chestnuts, red pepper, red pepper flakes and broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in snow peas during the last 3 to 4 minutes of simmering.

Stir in soy sauce and cilantro. Yields about 1 cup per serving.

Mexican-Style Vegetable Soup
12 servings, 0P+ serving

Ingredients
2 cups green snap beans, fresh, cut into bit-size pieces
3 cloves garlic, minced (medium)
2 small zucchini, cubed
14 oz canned diced tomatoes, Mexican-style preferred
1 medium spanish onion, chopped
1 medium green pepper, chopped
1 cup chopped tomatillos
1 medium jalapeٌno pepper, finely chopped (don't touch seeds with bare hands)
1/2 medium poblano chile, finely chopped
1 tsp fresh oregano
1/2 tsp ground cumin,
6 cups vegetable broth
1/2 cup roasted red peppers, water-packed (about 2 peppers)
1 Tbsp canned chipotle peppers in adobo sauce
1/2 cup cilantro, fresh, chopped
2 Tbsp fresh lime juice
3/4 tsp table salt

Instructions
Place green beans, garlic, zucchini, tomatoes, onion, green pepper, tomatillos, jalapeno, poblano, oregano, cumin and broth into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor; stir into soup. Cover and bring to a boil over high heat; reduce heat to low, and simmer, partly covered, for about 10 minutes.

Stir in cilantro, lime juice and salt. Serve. Yields about 1 cup per serving.

Italian-Style Vegetable Soup
12 servings, 0P+/serving

Ingredients
2 cups escarole, chopped
2 cloves garlic, minced (medium)
1 cup onion, chopped
2 cups spinach, baby leaves
2 small zucchini, cubed
1 medium sweet red pepper, chopped
1 medium fennel bulb, thinly sliced
6 cups vegetable broth
28 oz canned diced tomatoes, preferably fire-roasted
1/4 tsp crushed red pepper flakes
2 tsp fresh thyme, finely chopped
1 tsp fresh oregano, finely chopped
3/4 tsp table salt
1/4 tsp black pepper
1/4 cup parsley, fresh, chopped
1/4 cup basil, fresh, leaves

Instructions
Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

Stir in salt, black pepper, parsley and basil. Serve. Yields about 1 cup per serving.

See how easy that is? Fat free broth, 0 P+ vegetables, and fat free seasonings. One basic recipe, endless possibilities!

Turkey Mulligatawny

I cannot believe that I haven't shared this recipe already! This has been a favorite of mine for years, and for some reason is sort of slipped off my list. It is delicious, easy to make, and reheat perfectly. Love it!

Turkey Mulligatawny
4 servings

Ingredients
2 teaspoon butter
1 medium onion, chopped
3 garlic cloves, minced
2/3 cup long grain white rice (I use bulgur instead)
2 teaspoon Madras curry powder (2 to 3)
1 teaspoon turmeric
1/4 teaspoon ground cloves
5 cups low sodium chicken broth
1 green bell pepper, seeded and chopped
1 small apple, unpealed and diced
1 pound bonless, skinless turkey breast cubed (3/4 inches)
1/2 teaspoon salt
Freshly ground pepper to taste
1 small tomato, chopped
1/4 cup chopped fresh cilantro

Directions
Melt the butter in a Dutch oven over medium heat. Add the onion and garlic. Cook, stirring, until golden. 7-10 miuntes. Add the rice, curry powder, turmeric and cloves. Cook stirring occasionally, until fragrant, 2-3 minutes.

Stir in the broth, bell pepper, and apple; bring to a boil. Reduce the heat and simmer, covered, until the rice is tender, about 20 minutes.

Add the turkey and salt; return to a boil. Reduce the heat and simmer, covered. until the turkey is cooked through, about 5 minutes. Season with the pepper, then sprinkle with the tomatoe and cilantro just before serving.

Weight watchers "In one pot" cookbook, p. 21

Lentil-Tomato Soup

Ok, this is a long time favorite, I've shared it many times and people are still asking for it. Here's my Lentil soup, a main staple in my family. It is a several time modified version of a recipe found on the Weight Watchers Message boards. I just process the whole thing and then freeze in 1 cup containers. :o)

Lentil-Tomato Soup
10 servings, 3 P+/serving

Ingredients
1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth* (5.5 cups)
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Directions
Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.
Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

(serving size: 1 cup)

* To make vegan, substitute with Vegetable broth

Tilapia Miso Soup

This is a very basic version of a soup I make regularly. I sort of made it up as I went, and change if frequently. Feel free to switch vegetables and proteins around to fit whatever you have on hand :o)

Tilapia Miso Soup
2 servings, 4 P+/serving

Ingredients
Cooking spray
1 shallot, sliced
1 carrot sliced
6-8 asparagus, sliced
2 cup French green beans
2 cup chicken broth
1 packet Dashi mix (optional)
Dash soy sauce
12 oz tilapia, cut in chunks
1 TBSP white Miso Paste


Heat up a saucepan, coat with cooking spray and sauteed the shallot, the carrot, and the asparagus. In the meantime, mix the Dashi mix (if using) with the broth.

Add the broth and the soy sauce and the green beans and cook at lower fire for 5-6 minutes.

Add the fish chunks and cook until the fish is cooked (5 minutes or so). Take about ¼ cup of broth out of the pot and mix with the miso past in a little bowl, put back in the pot, turn off the fire and mix well.

Add on: you could add a tsp of dark sesame oil to each bowl (1 P+ added).

Note: Miso (and fish for that matter) does not reheat very well this recipe isn’t the best for leftovers. If you are making a bigger batch, I would not put in the Miso in the whole thing; add it to your bowl instead.

Curried Apple Soup

For the fun of it, we’ve decided to do themed weeks for January. This week we are eating Vegetarian. This soup is something I came across a few years ago and fell in love with.

I haven’t done it in a while but it’s on my list for “vegetarian week”. We eat it as an appetizer, so it lasts us for a few days. It is a little labor intensive, but it’s Delicious!

Curried Apple Soup
4 servings 4 P+/serving (counting the apples)

2 tablespoons Canola oil
2 cups onion -- chopped
3 large garlic clove -- minced
2 tablespoons ginger -- minced
2 teaspoons salt
2 teaspoons dry mustard
1 teaspoon turmeric
1 teaspoon ground cumin
½ teaspoon ground cardamom
½ teaspoon allspice
¼ teaspoon cayenne
5 cups tart apple -- peeled and chopped
4 cups water
2 sticks cinnamon
2 tablespoons fresh lemon juice
3 tablespoons honey or brown sugar (optional not included in P+)

Heat oil in a soup pot or Dutch oven. Add onion, garlic, ginger, and salt, and sauté over medium heat for about 5 minutes, or until the onion begin to soften.

Add the spices, and sauté another 5 minutes over medium heat.

Add apples, water, cinnamon sticks, and lemon juice, and bring to a boil. Turn the heat down, mostly cover, and simmer for about 10 minutes, or until the apples are very tender. Remove from heat.

Take out the cinnamon sticks, and puree in a blender or food processor-bit by bit, so as not to splash yourself. Return the puree to the pot.

Add optional sweetening, and taste to adjust salt. Serve hot or cold, with or without some or all of the toppings. (Even though the toppings are fun and delicious, this soup is also wonderful just plan.)

Optional toppings (not included in P+): Lightly toasted shredded coconut; lightly toasted slivered almonds; a drizzle of yogurt; a few dried currants.

From: "Mollie Katzen's Recipes, Soups" Ten Speed Press.

4 Grains Tomato soup

This is a soup that I found on fatfreevegan.com years ago and to this day I don’t think I ever followed the original recipe.

It’s an awesome base for a very filling and healthy soup that you can modify endlessly. I have added sausage or chicken to it (even beef once), I changed the spices, I changed the grains, you get the picture. I have even made this with curry powder and added cumin. YUM!!

4 Grains Tomato soup
2 meals (5p+) or 4 starters (3p+)

2 tablespoons each: barley brown rice, millet, and bulgur wheat
2 cups canned, diced tomatoes w/ juice
2 teaspoons extra virgin olive oil
1 teaspoon onion powder and dill
1/2 teaspoon garlic powder, basil, and salt
1 carrots, chopped (1 to 2)
1 onion, chopped
1 stalk celery, chopped
3 cups vegetable broth

In a medium saucepan, sauté the vegetables in oil over medium heat until soft - 5 to 10 minutes. Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an hour until grains are tender (pot barley takes the longest to cook). You may need to add some extra water toward the end of the cooking time.