Cream of Sweet Potato, Garlic & Leek Soup {recipe}

Low fat, low GI and low carb.

Great for a weight loss plan.

The secret is to make the "cream" with skim milk powder.

Creamy & filling....tastes like the full fat variety....but it's totally guilt free...so go ahead & enjoy your veggies.

I hope you like it.....

This recipe serves about 4 people. 

1 teaspoon olive oil

1 leek, trimmed, washed well and sliced

1 sweet potato, peeled and cubed

2 cloves of garlic, chopped

1 teaspoon chicken (or vegetable) stock

salt & pepper

water

1/4 cup skim milk powder

In a pot, heat olive oil and then gently soften the leek and garlic over low heat.

Add sweet potato, stock powder and enough water to cover.

Bring to the boil and then turn down to simmer until vegetables are tender.

Stir occasionally so leeks don't stick to the pot and burn. Top up water if needed.

When tender, remove from heat and puree. I use a stick blender....although I usually make a mess. 

Add skim milk powder and more water if needed to make a creamy soup.

Serve with crumbled ricotta and freshly ground pepper.

Would love some tips on what you use to puree soup.

{recipe} Tomato & Chickpea soup (low fat)

This has become a favourite low fat lunch or dinner that is really quick and easy to make (again with stuff in your pantry, so it's always handy). It's perfectly suited to my new low fat, healthy way of life and everyone in this family eats it, which is always a bonus. I've found it hard in the past if I have to make different meals for everyone (why shouldn't they be eating healthy too?)

 to make
add a can of condensed tomato soup (I used Big Red), half a can of skim milk, 1/4 can water to a saucepan and bring to the simmer.

Serve sprinkled with sliced spring onions and some grated low fat cheese...and some crusty bread if it's lunchtime (I don't have the carbs at night, so if it's for dinner, I'll have it with steamed veggies on the side)

{recipe} Avgolemono - Greek egg & lemon soup with chicken

This is another family favourite. Adapted from my husbands family recipe. Traditionally, you would use a whole fresh chicken, but I have used skinless chicken breast fillets to try to cut some of the fat content down. This recipe will serve about 6 adults as a main meal (it's very filling). Thanks to Sarah, from A Beach Cottage for the inspiration for today's lunch and therefore, today's blog post.

Ingredients

2 skinless chicken breast fillets
1 carrot, peeled
1 onion, peeled & halved
2 celery stalks
lemon rind
good pinch of salt
1/2 cup long grain white rice
3 eggs
3 juicy lemons (juiced)
2 tablespoons cornflour
salt & pepper to taste
parsley chopped (to serve)

Method

Place chicken breasts, carrot, celery, onion, lemon rind and salt in a large pot. Cover with water and bring to the boil. reduce the heat, cover and simmer for half an hour. turn off heat and let cool for a bit.

Discard carrot, celery, onion and lemon rind.

Remove chicken breast (reserve the liquid). Shred the chicken breast and set aside.

Add rice to pot with stock, bring to the boil, cover and reduce to simmer for about 20 mins or until the rice is tender.

Add shredded chicken.

In a separate mixing jug, whisk eggs, then add lemon juice. Mix a little water with the cornflour (in a cup) so that there are no lumps, then add this to the egg and lemon mix.

Spoon some hot liquid from the pot (about 3 ladles) into the jug of egg and lemon and whisk together. Be careful not to curdle the mixture. then add to the hot soup, stir through so the soup thickens.

Add some salt, pepper and parsley to taste.

Serve with crusty bread.

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I Heart Nap Time

{recipe} Greek Lentil Soup (fakes)

This soup is a long standing family favourite. A traditional Greek soup enjoyed any time, but also eaten during Lent,  pronounced  far-kes, which means lentils. :)
I don't think it's a very "pretty" soup, but it is really tasty and is a meal on it's own.
Sometimes I just throw all these ingredients into the slow cooker in the morning and leave it on till dinner time.

Firstly, add about a cup of dried green lentils to a pot and cover with water. Bring to the boil for 5 minutes, then drain off water (this gets rid of the frothy scum that sometimes floats on top that can make you  get the farts...hehe) Add drained lentils back to pot.

Chop some celery

Dice a few carrots

And some onions

Add them to the pot with the lentils.
Then cover with water and bring to the boil, meanwhile adding about 1-2 tablespoons of tomato paste and a teaspoon of crushed garlic then stir.
Turn down and allow to simmer till all the vegetables and the lentils are tender. Sometimes I need to add more water if it looks like its getting too thick.
Season with salt (pepper if you like too)
This is a really important step and what, I think, makes this soupAdd a splash or two of white vinegar and some good olive oil (extra virgin if you've got it).
I like to serve it  with crusty bread. I usually put olive oil, salt and vinegar on the table so everyone can "adjust" the soup to their liking.
This soup is even better the next day.

kali orexi

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