Soup Special of the Day………..Sweet Potato Minestrone

June 24, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is Sweet Potato Minestrone. You find several versions of this at various sites but I’m using the one on the Diabetes Self Management website. it’s a healthier version that’s Diabetic Friendly. At the Diabetes Self Management website you’ll find a huge selection of Diabetic Friendly Recipes along with Diabetic News, Tips on Diabetes Management, and more! So check it out today! So Enjoy and Eat Healthy in 2018!

Sweet Potato Minestrone

1 tablespoon extra virgin olive oil
3/4 cup diced onion
1/2 cup diced celery
2 cups diced peeled sweet potatoes
1 can (about 15 ounces) Great Northern beans, rinsed and drained
1 can (about 14 ounces) no-salt-added diced tomatoes
3 cups water
3/4 teaspoon dried rosemary
1/2 teaspoon salt (optional)
1/8 teaspoon black pepper
2 cups coarsely chopped kale leaves (lightly packed)
4 tablespoons grated Parmesan cheese

1 – Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.

2 – Add kale; cover and cook 10 minutes or until tender.

3 – Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a “V-shaped” cut where the stem joins the leaf. Stack the leaves and cut them into pieces.

Yield: 4 servings. Serving size: 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 286 calories, Carbohydrates: 48 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 189 mg, Fiber: 11 g


Soup Special of the Day…….Cajun Gumbo

June 17, 2018 at 5:02 AM | Posted in CooksRecipes, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is a Gumbo, but just not any Gumbo a Cajun Gumbo! Made with Chicken Thighs, Crab Meat, Shrimp, Crawfish, Oysters, and more! Everyone leaving the table will be smiling! The recipe comes from one of my favorite recipe sites, the CooksRecipes website. The Cooks site has a huge selection of recipes to please all tastes, diets, or cuisines so check it out today! Enjoy and Eat Healthy in 2018!

Cajun Gumbo
Gumbo combines ingredients and culinary practices of several cultures, including French, Spanish, German, West African and Choctaw. The dish is the official cuisine of the state of Louisiana.

Recipe Ingredients:
4 pounds chicken thighs
1/4 cup olive oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/3 cup all-purpose flour
2 cloves garlic, crushed
1 (28-ounce) can tomatoes
2 cups chicken broth or water
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried thyme
1 dried bay leaf
1 (10-ounce) package frozen sliced okra
1 1/2 pounds crabmeat, shrimp, crawfish, lobster and/or surimi
1 (10-ounce) jar medium oysters, drained
1/2 cup chopped fresh flat-leaf parsley

Cooking Directions:
1 – Preheat oven to 350°F (175°C).
2 – Place chicken thighs in a single layer on a shallow baking pan and season with salt and pepper. Bake 45 to 50 minutes or until done. Remove chicken from pan and set aside to cool. Deglaze pan with a little water, scraping the bottom to remove any browned bits and pour pan juices into a fat separator and set aside. When chicken is cool enough to handle, pick meat and discard skin and bones.
3 – Meanwhile, heat oil in a large, heavy-bottomed pan over medium heat. Add onion and green pepper and cook until tender, about 10 minutes. Stir in flour, reduce heat to low and cook 5 minutes, stirring constantly. Add garlic, and cook for 2 more minutes, or until fragrant. Stir in tomatoes (undrained), chicken broth, red pepper flakes, thyme and bay leaf. Increase heat and bring to a boil. Reduce heat and simmer until slightly thickened. Cover and and cook for 30 minutes, stirring occasionally. Add chicken, pan juices (discard fat) and okra. Return to a boil, reduce heat and simmer for 15 to 20 minutes. Stir in crab, oysters and parsley. Cook gently 5 to 10 minutes or until oysters begin to curl and crab is thoroughly warmed (if using shrimp, shrimp should be pink and opaque throughout). Season to taste with salt and pepper. Serve over rice in soup bowls.

Makes 4 servings.

Soup Special of the Day……….CHILLED ROASTED TOMATO SOUP

June 10, 2018 at 5:02 AM | Posted in Diabetic Gourmet Magazine, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is a CHILLED ROASTED TOMATO SOUP. The dish is 126 calories and 7 net carbs! The recipe comes from the Diabetic Gourmet website which has a huge selection of Diabetic Friendly Recipes! At the Diabetic Gourmet site besides the all the great recipes you’ll find Diabetes Management Tips and News on Diabetes, check it out today. So Enjoy and Eat Healthy in 2018!



Take on the summer heat with this cool version of tomato soup, both elegant and easy to prepare. It features plum tomatoes, which are about the shape and size of eggs and are specifically grown for making sauce. They are perfect for this soup.

Plum tomatoes are highly flavorful with a solid fleshy content because they have fewer seed compartments than other varieties of tomatoes. The Spanish explorer Cortez discovered tomatoes growing in Montezuma’s gardens and brought seeds back to Europe where they became popular, especially in Italy.

Add in some basil, which comes in over 50 varieties, and you have the beginning of a great soup. Basil is steeped in folklore. One legend, for example, is that it could cure the bite of the dragon-like creature known as a basilisk hence the name basil. This creature was supposed to have the head of a rooster, the body of a serpent and the wings of a bat. Accordingly, basil was thought to have medicinal properties when applied to the bites or stings of animals.

Another wonderful herb, with seemingly endless tales, is rosemary. The name derives from the Latin, ros, meaning dew, and marinus, meaning sea; hence, one of its common names is “dew of the sea.” The ancient Greeks burned it to drive away evil spirits and illnesses, and it was believed that a fresh twig beneath your pillow would prevent nightmares and ensure a good night’s sleep.

Balsamic vinegar adds a tangy acidity and you can add a dollop of sour cream to thicken the soup and give it a somewhat creamy quality. Chill for a fresh, clean quality and taste that is a great counterbalance to hot weather.

Yield: Makes 4 servings.
Serving size: 1-1/2 cups


1 1/2 Tbsp. olive oil
3 pounds plum tomatoes, halved
8 cloves garlic
2 cups low-sodium organic chicken stock (a little more stock may be added, depending on how thick you want the soup)
1/4 cup fresh basil, chopped
2-3 Tbsp. fresh rosemary
1/2 Tbsp. balsamic vinegar
Salt and freshly ground pepper to taste
Reduced fat sour cream to garnish
4 sprigs parsley to garnish


Preheat oven to 375 degrees.
1 – Rub a little oil on surface of a baking dish. Toss tomatoes and garlic cloves with remaining oil in bowl. Place tomato halves and garlic on baking dish. Roast for about 1 hour. (A little charring is tasty but don’t burn the tomatoes or garlic.)
2 – Remove from oven. Snip off garlic clove ends. Hand squeeze (be careful, they are hot!) or use the blade of a butter knife to squeeze out softened garlic from the skins into a blender or food processor.
3 – Add tomatoes to processor, scraping the bits to capture all the flavor. Add stock, basil, rosemary and vinegar. Season with salt and pepper. Blend until smooth. Let cool and place in refrigerator to chill. Divide among 4 bowls, garnish with a dollop of sour cream and parsley and serve.

Nutritional Information Per Serving:
126 calories
6 g total fat
1 g saturated fat
11 g carbohydrate
5 g protein
4 g dietary fiber
53 mg sodium

Kitchen Hint of the Day!

June 10, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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When making homemade soup……………..

A leaf or two of lettuce dropped in a pot of soup absorbs grease from the top. Grease be gone!

Healthy Chicken Soup Recipes

June 9, 2018 at 5:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell website and Magazine its Healthy Chicken Soup Recipes. Delicious and Healthy Chicken Soup Recipes like Southwestern Vegetable and Chicken Soup, Chicken and White Bean Soup, and Chicken Vegetable Soup. Find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2018!

Find healthy, delicious chicken soup recipes including chicken noodle, chicken rice and Asian chicken soup. Healthier recipes, from the food and nutrition experts at EatingWell.

Southwestern Vegetable and Chicken Soup
Who wouldn’t want to eat their vegetables when they’re tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy chicken vegetable soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy chicken soup recipe with tortilla chips……..

Chicken and White Bean Soup
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine………

Chicken Vegetable Soup
The barley adds texture, flavor, and a healthy dose of fiber to this heart-healthy main-dish soup recipe………..


* Click the link below to get all the Healthy Chicken Soup Recipes

Soup Special of the Day……….Summer Squash and Corn Stew

June 3, 2018 at 5:02 AM | Posted in CooksRecipes, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is a Summer Squash and Corn Stew. 2 types of Squash, Zucchini, Corn, Spices, and Herbs are some of the ingredients making up this week’s recipe. It’s from one of my favorite recipe websites, the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all tastes, diets, and cuisines. Check it out today. Enjoy and Eat Healthy in 2018!

Summer Squash and Corn Stew
The secret ingredient to this summer squash stew is half-and-half steeped with a potent mixture of fragrant spices and fresh herbs.

Recipe Ingredients:

6 black peppercorns
6 coriander seeds
6 whole cloves
4 tablespoons chopped fresh cilantro – divided use
1 jalapeño chile, seeded and sliced into sixths
1 cinnamon stick
1 tablespoon coarsely chopped mint leaves
1 cup half-and-half (light cream)
1/2 pound summer squash
1/4 pound crookneck squash
1/2 pound zucchini
2 ears corn, shucked
2 tablespoons vegetable oil
1/2 onion, chopped
1 teaspoon salt
1 tomato, seeded and chopped

Cooking Directions:
1 – Bruise peppercorns, coriander seeds and cloves with a mortar and pestle and add, along with half the cilantro, half the jalapeño, cinnamon stick and mint, to the half and half. Gradually bring to a boil in a small saucepan. Remove from heat and let steep while prepping the vegetables.
2 – Cut summer squash and crookneck squash into rounds 1/2 inch thick. Quarter zucchini lengthwise and then cut quarters into 1/2 inch chunks. Cut corn kernels off cobs. Combine all in a large bowl and set aside.
3 – Heat a large skillet over medium-high heat. Add oil and when hot, but not smoking, add onion. Sauté for 2 minutes. Add reserved vegetables, remaining jalapeño and salt. Continue to sauté for 5 more minutes. Pour the half-and-half directly into pan through a strainer and add tomato. Simmer for several minutes, until sauce has reduced a little and squash are tender. Garnish with remaining cilantro and serve.
Makes 4 servings.

Kitchen Hint of the Day!

June 3, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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Can of soup…………..

To help a semisolid or condensed soup slide right out of the can, shake the can first, and then open it from the bottom.

Soup Special of the Day……….Easy Corn Chowder

May 27, 2018 at 5:02 AM | Posted in CooksRecipes, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is Easy Corn Chowder. Bacon, Cream Style Corn, Milk, Diced Hash Brown Potatoes, and Green Onions make up this delicious Chowder! It’s from one of my favorite Recipe Sites, CooksRecipes. The Cooks website has a huge selection of recipes to please all tastes and cuisines. Check it out today! So Enjoy and Eat Healthy in 2018!

Easy Corn Chowder
Cream-style corn and frozen diced hash browns put the ‘easy’ in this hearty corn chowder.

Recipe Ingredients:
6 bacon slices, cooked and crumbled
2 (17-ounce) cans cream-style corn
4 cups milk
3 cups frozen diced hash brown potatoes
3 green onions, chopped
1 teaspoon salt or to taste
Freshly ground black pepper to taste

Cooking Directions:
1 – Combine first 5 ingredients in heavy medium saucepan.
2 – Simmer over medium heat until soup is slightly thickened, stirring occasionally.
3 – Season with salt and pepper and serve.
Makes 4 servings.

Healthy Latin American Recipes

May 26, 2018 at 5:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell website and Magazine its Healthy Latin American Recipes. You’ll find Delicious and Healthy Latin American Recipes like; Chicken Empanadas, Sautéed Shrimp with Mango Salsa and Coconut Cauliflower Rice, and Caldo Tlalpeño (Mexican Chicken Soup). Find these recipes and much more all at the EatingWell website. While these subscribe to one of my favorite Cooking and Recipe Magazines, the EatingWell Magazine. Enjoy and Eat Healthy in 2018!

Healthy Latin American Recipes
Find healthy, delicious Latin American recipes, from the food and nutrition experts at EatingWell.

Chicken Empanadas
Empanadas usually are served hot and blistered from the deep fryer, but home cooks will be glad that these baked healthier handpies offer similar pleasures without a trip into a vat of bubbling oil. The simple dough, similar to pie crust, comes together in a jiffy in the food processor. For a fun tweak, make the recipe into mini empanadas with 3-inch, rather than 6-inch, rounds of dough…………

Sautéed Shrimp with Mango Salsa and Coconut Cauliflower Rice
Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner. Instead of rice, we’ve combined riced cauliflower and coconut milk for light coconut rice topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level……….

Caldo Tlalpeño (Mexican Chicken Soup)
Chipotle-laced broth and thick chunks of corn on the cob are featured in this healthy, smoky chicken soup recipe. The secret to the great flavor is cooking the vegetables in the broth that’s made from cooking the chicken. Serve the soup with warm corn tortillas…….

* Click the link below to get all the Healthy Latin American Recipes

Soup Special of the Day………..Chilled Spring Avocado-Cucumber Soup

May 20, 2018 at 5:02 AM | Posted in CooksRecipes, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is – Chilled Spring Avocado-Cucumber Soup. It’s another delicious recipe from the CooksRecipes website ( The Cooks site has a huge selection of recipes to please all tastes, diets, or cuisines! So check it out today. Enjoy and Eat Healthy in 2018!


Chilled Spring Avocado-Cucumber Soup
This chilled avocado and cucumber soup is full of fresh flavors and bursting with colors. It is simple to make using a blender. Garnish with finely chopped red onion, diced cucumber and chopped fresh dill for a festive flourish that will impress friends and family. Perfect for a simple entertaining option.

Recipe Ingredients:
1 (12-ounce) can NESTLÉ® CARNATION® Evaporated Low-fat 2% Milk
1/4 cup red wine vinegar
2 large or 3 small ripe avocados, halved, pitted, peeled and diced (about 2 1/2 cups total)
1 cup water
1 cup sliced unpeeled cucumber
1/3 cup snipped fresh dill
Diced cucumbers, finely chopped red onion and chopped fresh dill for garnish (optional)

Cooking Directions:
1 – Combine evaporated milk and vinegar in small bowl; let stand for 15 minutes.
2 – Place avocados, water, evaporated milk mixture, 1 cup cucumber and 1/3 cup dill in blender; cover. Blend until smooth. Season with coarse salt and ground black pepper. Cover; refrigerate for 1 hour (can be made up to 4 hours in advance).
3 – Pour soup into eight small bowls or glasses; garnish with cucumber, red onion and dill.
Makes 8 servings (about 2/3 cup per serving).

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