Babes' Recipes | ||||||
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| Soup (7) | 2013-01-22 19:51:15 
Chicken Vegetable Soup with Freekeh Freekeh (pronounced free-kah) is a delicious, nutritious grain made from roasted green grains. It is a ancient Middle Eastern dish that is becoming quite trendy here in the United States. Some would say Freekeh is a Superfood as its nutritional attributes are superior compared to other grains. Freekeh has at least 4 times as much fiber as some other comparable grains, it’s packed with protein and has a low glycemic index. Freekeh is easy to cook and is a great addition to sweet and savory recipes.
Each month we participate in a recipe challenge by The Recipe Redux, a website founded by Registered Dietitians. The recipe challenge involves us making over an existing recipe in a healthier way, or inventing a new one based on the "theme". This month's theme is “A Trend in Every Pot”. We picked a new trendy food for 2013 and added it to our recipe makeover. An old time favorite, Chicken and Rice Soup was made a bit healthier with our new found food fave– Freekeh! Ingredients: 3 boneless chicken breasts Directions: In a large stock pot add chicken and cover with 4 cups of cold water. Bring to a boil, cover pot, and lower heat to a simmer. Cook approximately 12-15 minutes. Remove chicken from pot, let cool and shred with a fork. Set chicken aside. Discard water in pot. In same pot, add olive oil and heat over medium-high. Add carrots, celery, mushrooms and onions. Cook until tender, approximately 10 minutes. Add chicken broth, freekeh, dill and chicken. Add pepper to taste. Cover, reduce heat, and simmer until Freekeh is tender, approximately 30 minutes. Enjoy! Serves 6 Per serving
2012-11-21 18:07:42 
Roasted Parsnip & Carrot Soup Thanksgiving is by far my favorite holiday, as well as my family’s. My mother hosted Thanksgiving dinner for over 40 years until I took it over after I was married. I learned to love to cook from my mother and she taught me that the fewest ingredients are best. She always filled our table with fresh, colorful vegetable dishes where you could actually see and taste the vegetables. They weren’t covered with marshmallows or mixed with cheese. My mother’s recipes typically included all or some of the following: olive oil, onions, garlic, salt and pepper, and most of these dishes were typically roasted. The smell of caramelized vegetables in the oven always brought us running. Many of these roasted vegetables were pureed into soup. Whatever combination served that year always tasted fabulous! For many years, the soup was served as an appetizer, but we found we could never get enough. We now serve this family favorite along with the other sides in larger bowls…it’s that good! This recipe was created for The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the “theme”. This month’s theme is “Vintage Side Dishes”. Ingredients: 2 pounds parsnips, peeled and cut into 1 inch slices 2 pounds carrots, peeled and cut into 1 inch slices 1 large yellow onion, chopped 2 Tablespoons olive oil 1 teaspoon kosher salt 8 cups low sodium chicken stock, plus additional to thin to desired consistency olive oil non-stick spray
Directions: Spray sheet pan with nonstick spray. Place parsnips, carrots and onions on sheet pan and toss in olive oil and kosher salt. Roast vegetables for approximately 35 – 40 minutes, turning half way through, and allowing them to become tender and caramelize. Onions should be translucent. Remove from oven when done. In a food processor or small blender, puree vegetables in small batches while slowly adding chicken broth. An immersion blender is another option as well. Once pureed, pour soup into a stockpot and simmer until heated through. Makes 10 servings. Per serving: 124 calories, 2.5 g fat, 0 mg chol, 312 mg sodium, 6 g fiber, 4 g protein
2012-09-22 22:36:28 
Carrot-Ginger Soup with Greek Yogurt We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is “fermented food”. There is no doubt that one of our favorite foods is Greek yogurt. You will typically find us using non-fat Greek yogurt in recipes to replace oil, butter, heavy cream, mayonnaise or sour cream. The possibilities are endless. Not only are you reducing the fat and calories in your dishes, but you’re also increasing the calcium, protein and probiotics in your meal. Enjoy! 2 pounds carrots, peeled & cut into 2 inch pieces 1 Tablespoon olive oil, separated ½ teaspoon kosher salt 1 teaspoon fresh grated ginger 1 shallot, minced 1 garlic clove, minced 6 cups low sodium chicken stock olive oil non-stick spray ¾ cup non-fat Greek Yogurt scallions to garnish Preheat oven to 400 degrees. Spray sheet pan with nonstick spray. Place carrots on sheet pan and toss in ½ Tablespoon olive oil and kosher salt. Roast and turn carrots half way through for approximately 35 – 40 minutes allowing carrots to become tender and caramelize. Remove from oven and set aside. In a medium stockpot over medium-high heat, add ½ Tablespoon olive oil, fresh ginger, shallots and garlic and sauté until shallots are translucent. Add carrots and heat another 1 minute. Puree carrots with chicken broth in a food processor or small blender in small batches. An immersion blender is another option as well. Once pureed, pour soup back into stockpot and simmer until heated through. Pour soup into bowls and top with Greek Yogurt. Swirl 2 Tablespoons of Greek yogurt into each bowl or leave dollop in the middle. Garnish with scallions. Makes 6 servings
2012-02-17 19:53:49  Collard Green and White Bean Chicken Soup 1 T extra virgin olive oil Heat large pot with lid over medium to medium-high heat. Add olive oil and sauté garlic for approx 15-20 seconds. Add collard greens and sauté until wilted, approx 3 minutes. Add salt, then chicken broth, beans and Pecorino Romano cheese. Cover, reduce heat slightly and simmer until heated through approx 10-15 minutes. Add chicken (and noodles) and heat through. Season with salt and pepper to taste. Garnish with a sprinkle of cheese. Serves 4 (dinner portion, without noodles) This recipe is gluten free without the addition of the optional whole grain egg noodles. 2011-05-24 23:56:40  NutritionBabes Cabbage Soup This recipe incorporates many powerhouse foods. It’s packed with vitamin C, potassium and fiber. This soup is perfect to make ahead and reheat later for a quick meal. Enjoy! 3 Tablespoons olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists 2011-04-08 23:17:32  Carrot, Butternut Squash Soup This soup is a NutritionBabes favorite! It is good as a meal, but it also makes a fantastic appetizer when entertaining. Serve it in small cups and pass them around to your guests. Our soup is gluten-free and dairy-free. Enjoy! 1 pound carrots, peeled Preheat oven to 400 degrees. Cut all carrots, butternut squash, turnips and sweet potato into 1 inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through. Garnish with fresh flat leaf parsley or whole wheat croutons! Makes 6 (2 cups) servings Tips and Twists: 2011-01-11 09:52:00 
I Can’t Believe it’s Cauliflower Soup Soup is an amazing tool to use in your healthy diet arsenal. During the winter, broth and veggie based soups are a satisfying way to fill up with few calories. Studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI. Also, when soup is consumed at the start of a meal, it often results in fewer total calories consumed at that meal. ** Pair this cauliflower soup with almost any cuisine. 1 Tablespoon olive oil Makes 5 servings. Serving size is 1 cup. Nutrition facts per serving: 95 calories, 3 g fat, 6 g pro, 390 mg sodium, 6 g sugar, 5 g fiber. Tips and Twists This soup was made using chicken broth with 560mg of sodium per cup. Choose a low sodium version to dramatically cut the sodium content. **Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf
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