SALSA PUMPKIN SOUP

This soup is a family favorite. It is perfect as a holiday starter, or on any cold winter’s night. It is more like a stew than a soup. Call it what you want – I call it delicious.

Ingredients:

1 ½ cans of pure pumpkin, 15 oz. size

15.25 oz. can of no sodium added corn

1 can of no sodium added black beans

¾ cup of salsa

4 cups of no salt added chicken or vegetable broth

1 TB of jarred minced garlic or 3 cloves of garlic minced

1 tsp. of chili powder

½ tsp. of cumin

Directions:

Spray a soup pot with Pam, add garlic and cook 1 minute stirring frequently.

Add broth and spices, bring to a boil, and then simmer.

Add the rest of the ingredients and cook for about 10 mins.

Top with low-fat sour cream or shredded low-fat Mexican or cheddar cheese.

Makes 5 servings.

It pairs perfectly with wheat rolls and a green salad. Let me know how you like it. _Lisa 💖

PROTEIN SMOOTHIES - CAN ANYTHING THAT TASTES THIS GOOD BE GOOD FOR YOU?

Many people enjoy a protein smoothie as a meal replacement, or a post-workout snack. But what ingredients should you add to your protein smoothie to make it taste good, be protein enriched, satisfying, and still not be a weight gainer? In this blog, I lay it all out for you, and I’ve included a recipe for my favorite smoothie, too. Also, please check out this month’s healthy recipe on my website. It’s a blueberry smoothie recipe from a friend who often enjoys it for lunch!

Here are key ingredients I recommend for a protein smoothie, or as some call it a protein shake:

For Protein: use either a good sugar free protein powder* with no artificial sweeteners and one that’s non-GMO. Or use 2 TB of almond butter in place of the protein powder.

For Liquid: 8 oz. of either cashew milk, unsweetened almond milk, unsweetened oat milk, or skim milk

For Fruit: 1 cup of frozen organic fruit, or a frozen banana

Optional Add-ins:  1 TB of Bob’s Red Mill Ground Flaxseed Meal, or 1 TB of chia seeds, or 1 TB of hemp seeds, a large handful of organic spinach or kale, or 2 TBs of PB2 (powdered peanut butter), or ½ cup of 0% fat Greek yogurt

*All protein powders, even those that are organic, absorb heavy metals from the earth, so I advise my clients to consume protein shakes no more than 5 times per week. My recommendation for a good protein powder is Tera’s Grass Fed Simply Pure Whey Protein with 100 calories/svg., 0 grams of added sugar, only 30 mg. of sodium (many protein powders are high in sodium), Stevia (a safe sweetener), and 20 grams of protein.

Now for the recipe of my favorite morning smoothie that’s only 365 calories, and has 20 grams of protein:

In a blender, or Vitamix, add these ingredients in this order: 8 oz. of cashew milk, 2 scoops of Tera’s Grass Fed Simply Pure Whey Protein powder dark chocolate cocoa, 2 TB of PB2 (powdered peanut butter), 1 TB of ground flaxseed meal, a handful of organic spinach, ½ cup of Triple 0 vanilla yogurt, and 8 oz. of frozen organic strawberries. This is one of my favorite breakfast smoothies. Enjoy! _Lisa💖