Soup on Sunday: Spinach Soup

I have devised another healthy creamy veggie soup, just for you! (Ok, for me too) I know creamy spinach soup sounds a little strange, but it's really good!

Cast of Characters:

• 2 tsp olive oil
• 1 small Vidalia onion
• 2 cups vegetable broth
• 1 medium baking potato (diced)
• 6 oz fresh baby spinach
• 1/2 cup plain nonfat Greek yogurt

Directions:

1. Heat oil in a large saucepan over medium heat. Saute onion until tender.
2. Add broth and diced potato. Cover and bring to a boil over high heat. Reduce heat and simmer for about 8 minutes (until potato is very tender).
3. Add spinach and recover until spinach wilts (should take no more than 2 minutes).
4. Place soup and Greek yogurt in a blender to puree.
5. Pour soup into bowl and garnish with a dollop of Greek yogurt. Enjoy!

Nutrition Info:

Servings: 4

Calories: 112

Fat: 2.4 g

Carbs: 18.5 g

Protein: 6 g

Soup on Sunday: Miss Amy's Cheesy Cauliflower Soup

Nothing is better on a chilly fall day than a rich and filling bowl of soup. One problem with rich and filling creamy soups is that they're typically high in calories and fat, so I set out to attempt to fix that. Here's my first attempt (it was delicious!)

Cast of Characters:

• 2 Tbsp unsalted butter
• 1/3 Cup green onions (only the tops)
• 2 Cups vegetable broth
• 1 16oz bag of frozen cauliflower, thawed
• 1 1/2 Cups skim milk
• 1 cup sharp cheddar cheese
• 1/2 cup plain nonfat Greek yogurt

Directions:

1. In large saucepan, saute onions until tender.
2. Add in vegetable broth and cauliflower. Cover and simmer on high for 12 minutes or until cauliflower is very tender.
3. Stir in milk and cheddar cheese. Cook until cheese is melted (this shouldn't take very long at all).
4. Pour contents into a blender along with the Greek yogurt and puree. Be sure to occasionally release the steam.
5. Garnish with shredded cheddar cheese and/ or chives.

Nutrition info:

Servings: 5

Calories: 190

Fat: 12 g

Carbs: 10 g

Protein: 11 g

Sweet Potato Fries

This past week, on their way to the beach, my parents decided to stop at a little roadside produce stand where they bought peaches, cantaloupe, and a big brown paper bag full of sweet potatoes. I decided that since we some sweet potatoes to spare, I would try a new side to go with my Meyer lemon and dill fish parcels that I was making. I settled on the sweet potato fries recipe that I found in the latest issue of GreenWise.

Cast of Characters:

• Sweet potatoes
• Salt
• Pepper
• Ground cumin
• Paprika
• Chili powder
• Cooking spray

Directions:

1. Preheat oven to 425 degrees.
2. Cut potatoes lengthwise into quarters and then cut each quarter into thirds. (Anyone else feel like this is a 3rd grade math lesson?)
3. Spray a cookie sheet with the cooking spray and then spread out potato wedges. Wedges shouldn't be overlapping.
4. Sprinkle wedges evenly with salt, pepper, ground cumin, paprika, and chili powder.
5. Bake for 18-20 minutes or until soft.

Play around with trying some different seasonings. Let me know if you come up with a new combination.

Zucchini Medallions with Parmesan Cheese

When I was in high school, this was one of my favorite things that my mom would make. So simple, but so tasty! Perfect as an appetizer or a side.

Ingredients:

• 1 medium zucchini
• Parmesan cheese
• Olive oil cooking spray

Directions:

1. Preheat oven to 450 degrees
2. Line a cookie sheet with foil
3. Cut zucchini into 1/4 inch thick slices (discard ends)
4. Place medallions on lined cookie sheet without any overlap
5. Quickly spray the tops of the medallions with the cooking spray
6. Top each medallion with about 1/8 tsp of Parmesan cheese
7. Bake for about 6-8 minutes
8. Enjoy!

Nutrition Info:

Serving Size: 8 pieces

Calories: 60

Fat: 4g

Carbs: 4g

Protein: 3g

Servings of fruit/ veggies: 1