Notes:
Healthy Soup

Servings: Enjoy! xoxo

Ingredients:
Lrg Frying Pan: steam some shredded cabbage and carrots in some sauted minced garlic with 100% olive oil in one pot

Lrg Cooking Pot: add into broiled water some chopped up celery, parsley, onions, red pepper, mashed pumpkin meat… add seasoning for taste (chicken adobo, pepper, and hot whole pepper to boil *…..no salt)

*do not cut open

Directions:
….once veggies are steamed add into the broiling pot with the rest of the ingredients and bring fire to a low heat allowing soup to cook for another 20-30 minutes

Submitted by:
Claudinelle

Notes:
This is something I used to eat when I competed in college (I was a javelin thrower). It’s healthy, yummy, satisfying, and super easy to make! Enjoy.

Servings: N/A

Ingredients:
28oz Fire Roasted Diced Tomato
2 Onions-diced
1/4 cup tomato paste
1 Green Bell pepper
3Tbsp Worcestershire Sauce
2 cups frozen corn
2 cups frozen lima beans
1 garlic-chopped
1/2 Tsp oregano
Water
5 chicken breasts

Directions:
Except for the chicken, place all the ingredients in the crock pot. Add enough water to make the ingredients mix easily, but do not make it soupy. Place the chicken in last, and stir until everything is nicely mixed and the chicken is mostly underneath the other ingredients. Turn the crock pot on Low, and let cook for 8 hours.
Add salt and pepper to taste

PS- Do not substitute store bought chicken broth for the water. Make your own instead if you want, it does add a little more taste.

Submitted by:
Zuzana

Notes:
I love Clam Chowder, so I was excited when I came across this healthier version.

Prep: 15min                    Cook: 17min 

Per Serving: 381 calories; 7g fat (2g sat.); 21g protein; 56g carbohydrate, 4g fiber; 807 mg sodium, 38mg cholesterol.

Servings: 4

Ingredients:
1tbsp olive oil
1 small onion, finely chopped
1/2 cup dry white wine
1/4 cup all-purpose flour
2 cups reduced-fat (2%) milk
1 cup low sodium chicken broth
3 cans (6oz each) minced clams
1lb small red-skinned potatoes, cut into 1/2in pieces
2 cups frozen corn, thawed
1tsp low sodium Old Bay seasoning
1/4tsp salt
1/4tsp black pepper
2tbsp chopped parsley
*Tossed salad and crusty bread (optional)*

Directions:
1. heat oil in a large saucepan over medium heat; add onion and cook 5 minutes, stirring occasionally. Stir in wine and cook 1 minute; sprinkly in flour and cook 1 minute.
2. Gradually stir in milk and chicken broth. Drain liquid from clams into measuring cup. Add 1 cup of the clam juice to the pot and reserve the clams. Add potatoes, cover and simmer 10 minutes.
3. Add reserved clams, corn, Old Bay, salt & pepper. Bring to a simmer to heat through. Turn off heat and stir in parsley.
4. Serve with tossed salad and crusty bread, if desired.

Submitted by:
Betty

Notes:

Got this recipe idea from an episode of The Biggest Loser.  Delicious and healthy!

http://www.examiner.com/weight-loss-in-national/curtis-stone-biggest-loser-raspberry-cupcake-recipe

Servings: 12-14

Ingredients:
5 egg whites
Pinch salt
3 tablespoons honey
2 teaspoons vanilla extract
¼ cup nonfat Greek yogurt
½ cup whole wheat flour
1 teaspoon baking powder

1 cup nonfat cream cheese, at room temp
1 cup fresh raspberries
Fresh raspberries

Directions:
1. Preheat the oven to 325 degrees.
2. Beat egg whites for 3-4 minutes on medium speed.
3. Up the speed to high, and beat until soft peaks form. Then, add the vanilla extract.
4. Fold in yogurt.
5. Combine the flour and baking powder in a separate bowl.
6. Fold the dry mixture into the egg mixture only a little bit at a time.
7. Spoon batter into cupcake tin, lined with cupcake paper.
8. Bake 15-20 minutes until golden and slightly springy when touched.
9. Remove from the oven and cool the cupcakes at room temp.
10. Puree raspberries in a blender.
11. Strain through a fine mesh strainer and simmer 5-7 minutes in a saucepan. Let cool.
12. Fold puree into cream cheese.
13. Let cupcakes cool. Top with raspberry frosting. Garnish with fresh raspberries if desired.

Submitted by:
Joanna

Notes:
These nutritious energy bars taste absolutely delicious, and they are filled with iron from raisins and wholewheat.

Servings: 12

Ingredients:
butter; coconut oil; stevia; 6-8 medjool dates, 2 T agave; 2 T yogurt; 1 T egg powder; 1 scoop NHF vanilla whey protein powder; 1/2 tsp vanilla; 1 tsp salt
(The following are approximate measurements) 1 cup wholewheat flour; 1 cup oatmeal; 1 1/2 tsp cinnamon; 1 cup raisins

Directions:
For the oatmeal squares, I don't follow a recipe but I can recall roughly what I did:
Butter the casserole dish & heat oven to 170°F.
Mix 1/2 cup coconut oil, 1 T stevia, 6-8 Medjool dates, 2 T agave, 1 pear pureed, 2 T yogurt, 1 T egg powder, 1 scoop vanilla whey protein powder, 1/2 tsp vanilla, 1 tsp salt
Add wholewheat flour, oatmeal, cinnamon, raisins til texture is thicker than muffins & thinner than cookies
Scoop mix into dish and flatten out with spatula
Bake slowly for approx. 4 hours or until barely golden. They should be soft and chewy.

Submitted by:
Karen

Notes:
Easy and Simple but satisfying recipe.  Microwaved apple with cinnamon.  It is worth 2 WW points.

Servings: 1

Ingredients:
1 Apple
Cinnamon
Sugar

Directions:
Peel and dice apple into 1 inch chunks
Put in bowl
Sprinkle with cinnamon and very little sugar (1/4 tsp)
Cook in microwave for 4 minutes.

Submitted by:
Tracey

Notes:
This is an easy and yummy recipe I learned from a friend! Each serving is 1 cup and worth 3 WW points. This is very very filling!  I’m not the greatest cook, so if I can do it, anyone can!!  OH, and this is not a picture of my chili, this is just a picture of what it looks like. You be the judge! haha

Servings: 4

Ingredients:
1 lb ground turkey
1 onion - chopped, diced (or how you like them!)
1 packet taco season (I prefer LOW sodium)
1 can of corn, 15 oz (or closest weight) (I prefer LOW sodium)
1 can of diced tomatoes, 15 oz (or closest weight) (I prefer LOW sodium)
1 can of tomato sauce, 8 oz (or closest weight) (I prefer LOW sodium)
1 can of black beans, 15 oz (or closest weight) (I prefer LOW sodium)
1 can of pinto or kidney beans, 15 oz (or closest weight) (I prefer LOW sodium)

Directions:
First brown the turkey with the chopped onions in a skillet. Once browned add the taco seasoning. No need to add the water as directed. Then in a large pot (or Crockpot) add the meat mixture, then add the canned ingredients. You do not need to drain. Bring the chili to a boil then lower the heat and let simmer covered for an hour, or longer. I like to put other spices in to kick it up a notch but, that is optional.

Once the chili has simmered for an hour or so, serve and enjoy!!
Makes great leftovers and you can freeze and reheat later!

Submitted by:
Cindy

Notes:
I love this recipe…its delicious even though its low cal.

Servings: not sure

Ingredients:
2 tea. olive oil
1 med can tomato sauce
2 cloves garlic minced
1/2 onion small, chopped fine
1 bell pepper, chopped
1 stalk celery, chopped
1 carrot, chopped
6 button mushrooms sliced
1/2 tea. oragano dried
1/2 tea. basil dried
1 tab. chili powder, or to taste. Some like more
1 can pinto beans drained

Directions:
In a pan, saute, garlic, onions, bell pepper, celery, carrot, mushrooms in 2 tea olive oil till bell peppers are soft.
Add: tomato sauce, spices, pinto beans and simmer for 20 minutes on low.
Serve in bowls. You can add depending on WW points or your calorie intake: a bit of nonfat sour cream, 1 tea. chopped celantro, 1 tea cheddar cheese. Also you can serve with corn tortillas as these are very low calorie.

Submitted by:
Laura

Notes:
Hey Guys, this is a great comfy recipe when you want something heavy and warm but dont want the extra calories. It is super easy and very very delicious I have kids eating it and its nothing but veggies. Calories are very low. It is also great to make and eat on it for a couple of days…budget light too!

Servings: 4-6

Ingredients:
2 can diced tomatoes/seasoned or plain
1 can of corn
1 can of green beans
1 can of sliced carrots
1 can of sliced potatoes
1 lb. of lean steak meat, trip this meat for ultra lean

Directions:
All you need is your preferred type of red meat. I usually buy organic lean steaks and trip the little bit of fat they have left and cut them into cubes.
Once meat is prepared, put in bottom of pot and add warm water until your fingertip is submerged when touching the meat. I would add about a 1/2 season-all salt and black pepper to taste.
Let meat boil until the level of water simmers to allowing some meat to stick out of water.
Add two cans of diced tomatoes, these can either be plain or itialian. The Italian adds lots more flavor.
Salt pot again to taste.
Let the tomatoes and meat boil for 5-8 min then simmer for about 10 min.
While you are waiting on the pot to do its thing go ahead and get your veggies ready, you can use any kind you like but I use green beans, corn, carrots, and sometimes presliced potatoes.
Just throw them in and let everything simmer until veggies are cooked down and taste is right for you!
Let Cool a bit and serve.
A TIP: If you must have a carb try egg noodles, or a piece of dry wheat toast! Happy Healthy Co0king!
This is great for counting calories because there is no added fat, the meat flavors everything!

Submitted by:
Morgan

Notes:

Great Vegetarian recipe. A different taste than your traditional stir fry, but very good!

Servings: 2

Ingredients:
2 granny smith apples, cored and diced
1 cup sliced carrot
1 cup snow peas
1/3 cup dry roasted salted peanut
2 tablespoons canola oil
1 tablespoon basil
2 cups cooked brown rice (steamed)
soy sauce or Liquid Aminos (optional)

Directions:
Start steaming your brown rice ahead of time.
Heat canola oil in frying pan on medium heat.
Add carrots peanuts and basil stirring frequently for 5 minutes.
Add snow peas and cook for another 5 minutes stirring frequently.
Add apples and stir.
Serve over rice.
Add soy sauce (or Liquid Aminos) to taste
Peanut sauce is also delicious over this, but be careful it's not as low calorie as soy sauce!

Submitted by:
Doll