turkey pot pie soup

Turkey Pot Pie Soup

turkey pot pie soup

Turkey Pot Pie Soup

Ingredients:

1/4 cup flour
2 cups turkey stock
4 cups fat free milk
2 large celery stalks, chopped
1 1/2 cups chopped onion
8 oz sliced mushrooms
fresh ground pepper
2 tbsp chopped parsley
8 oz frozen peas and carrots
2 medium (12 oz total) potatoes, peeled and cubed small
16 oz cooked turkey breast, diced small or shredded
Directions:

Create combining 1/2 cup of the cold broth with flour in a medium bowl and whisk until well blended. Set aside.

Pour remaining broth and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, parsley, fresh pepper, frozen vegetables, salt and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add turkey, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes until soup thickens, adjust salt and pepper to taste and serve.

Makes about 10 1/3 cups.

squash

Healthy Crockpot Squash Soup

Perfectly Healthy Crockpot Squash Soup (Kid Approved)

squash

YIELD: 6-8 SERVINGS
SLOW COOKER BUTTERNUT SQUASH SOUP
This slow cooker butternut soup is rich, creamy, and full of delicious butternut flavor. It’s also naturally vegan and gluten-free.

PREP TIME: 15 MINS COOK TIME: 4 HOURS TOTAL TIME: 4 HOURS 15 MINS
INGREDIENTS:

2 cups vegetable stock
2 cloves garlic, peeled and minced
1 carrot, peeled and diced
1 Granny Smith apple, cored and diced
1 medium (uncooked) butternut squash, peeled, seeded and diced
1 sprig fresh sage
1 white onion, diced
1/2 teaspoon salt, or more to taste
1/4 teaspoon freshly-ground black pepper, or more to taste
1/8 teaspoon cayenne, or more to taste
pinch of ground cinnamon and nutmeg
1/2 cup canned (unsweetened) coconut milk
optional garnishes: extra coconut milk and a sprinkle of cayenne pepper (or smoked paprika)
DIRECTIONS:

Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a large slow cooker. Toss to combine.

Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork. Remove and discard the sage. Stir in the coconut milk.

Use an immersion blender to puree the soup until smooth. (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth, being very careful when working with the hot liquid.) Taste, and season with additional salt, pepper and cayenne if needed.

Serve warm, with optional garnishes if desired.

*A medium-sized butternut squash should weigh around 2 lbs or so, or about 2 1/2 cups, (so you would need about 32 ounces if buying pre-cut butternut squash).
DIFFICULTY: EASY CATEGORY: VEGAN

Here’s a link to the video http://www.gimmesomeoven.com/slow-cooker-butternut-squash-soup-recipe/

apple for blog

Size does matter…portion sizes that is!!!

Despite what some may say……Size DOES matter! 

apple for blog

Especially, when it comes to what we put in our mouths!   Avoid common portion pitfalls like the one seen in the picture below by being aware of what is the recommended portion size because let’s face it – All apples are not created equal!
With the holiday’s approaching, there will undoubtedly be times that everyone will be  faced with eating out more frequently, countless holiday parties, snack deliveries from thoughtful co-workers, and family cookie baking traditions.     Remember, we have control over what goes in our mouths!

One way to manage the upcoming season and keep your weight loss goals in check is to pay close attention to portion sizes.   Being mindful whether it’s a cookie or an apple will help to keep calories down, reduce overeating, and eliminate the typical holiday weight gain!

Few tips and reminders:

  • Restaurant meals almost always contain 2 or more actual servings
  • Plan your non-splurge meals
  • Measure foods – Get to know what servings really look like
    Hint: A rotisserie chicken is not an individual meal!

    • 3oz of meat – size of a deck of cards
    • ½ cup of cooked rice – size of your palm
    • 1 tablespoon of nut butter – size of your thumb
    • Medium apple – size of your fist
energy bites

Pumpkin no bake energy bites!!

energy bites

With all the pumpkin craze out there… I modified a favorite recipe to be a pumpkin lovers dream!

Enjoy! xo Jen

Ingredients
1 cup rolled oats
1/2 cup mini semi-sweet chocolate chips
1/2 cup ground flax seed

1/2 cup crunchy peanut butter
1/3 cup honey

1/4 cup unsweetened pumpkin
1 teaspoon vanilla extract
Directions
Combine oats, chocolate chips, flax seed, pumpkin and peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour. Keep refrigerated.