Coming up at LOSE IT!!

Tuesday, May 31, 2011

Cream of Fresh Asparagus Soup

Ingredients (4 servings)
1 pound fresh asparagus, trimmed and cut into 1 inch pieces
1/2 cup chopped onion
1 (14.5 ounce) can chicken broth (low sodium)
2 tablespoons butter
2 tablespoons all-purpose flour
1 teaspoon salt or a little less depending on taste
1 pinch ground black pepper
1 cup milk
1/2 cup sour cream low fat
1 teaspoon fresh lemon juice
In a large saucepan, combine asparagus, chopped onion, and 1/2 cup chicken broth. Cover, and bring to a boil over high heat. Reduce heat, and simmer uncovered until asparagus is tender, about 12 minutes. Process the mixture in a blender to puree the vegetables. Set aside.
In the same saucepan, melt the butter over medium-low heat. Stir in the flour, salt, and pepper. Cook, stirring constantly for 2 minutes. Whisk in the remaining chicken broth, and increase the heat to medium. Cook, stirring constantly until the mixture boils. Stir in the asparagus puree and the milk.
Put the sour cream in a small bowl, and stir in a ladleful of the hot soup. Add the sour cream mixture and the lemon juice to the soup. Stir while heating the soup to serving temperature, but don't allow it to boil. Serve immediately.

*We added tiny chopped potatos and a few carrots in at the end (both already cooked)

Monday, May 23, 2011

Great Website for Making CHEAP and HEALTHY meals

5 dollar dinners

Eating Healthy on a Budget

I was so excited to talk about this subject last week because I know that there isnt' much you can do about the high gas prices and sometimes we are stuck with our mortgage payment...BUT we can do something about how much we spend on groceries!!

I found a neat story about a lady that decided to prove that she could eat healthy on a dollar a day for a whole month. It was really interesting to read about her journey on her blog. I am not saying we should all go out and try to eat on only a dollar a day...however there are some valuable lessons that she learned that I'm passing onto you.

1. (most important lesson I think)
Most of us can be totally satisfied and feel SOOO much better off of LESS FOOD. Get those portions in check, she ate way less that she was used to, yet felt better and more satisfied....interesting

2. Eat whole grains and legumes
most of you guys know why already, we talk about this all the time. You gotta have fiber and whole grains in your diet, these things keep you full...AND they are very inexpensive. I just bought a lb. of dry black beans for 87 cents!!

3. Avoid refined flours and sugars, especially those eaten without fats and protein.
high sugar, high flour with limited protein and fat in a recipe for hunger. Plus it will spike your blood sugar up. Go for REAL foods, even if they do seem more expensive, at least you are getting some nutrition AND feeling full.

Here are some other money saving tips we talked about in class....
Buy seasonal produce. "You want to get the produce in season because that's what's going to be cheapest," look for long-lasting vegetables, like cabbage and carrots, so you have time to cook with them before they spoil. "Anything you throw away, that's the most expensive food you buy."

Buy small amounts in bulk bins. You can often save on whole grains and rice by shopping by the pound, which allows you to purchase exactly what you need, even if that's just 50 cents worth of an item.
Frozen vegetables are cheaper and last longer.

Shop around for the best prices. You wont necessarily get everything cheap at one store. Be flexible and take advantage of the supermarkets daily specials

A stocked pantry will help prevent impulse purchases. "Something that I keep in my pantry all the time is powdered milk," Rebecca says. "I don't drink it, but the advantage of that is you can cook with it. How many times do you go to the store to get a quart of milk and come home $50 worth of groceries? ... this saves you that last-minute trip to get milk."

Eat Less Meat- Most Americans eat way more meat than we need. Buying higher quality meats but eating less of them is a good way to balance costs

Emphasize Grains and Legumes- inexpensive and pack a nutritional power punch. They add a heaviness to a meal that most people rely on meat for
Grow Your Own-

Preserve it while it’s cheap- canning, drying, freezing fresh fruits and vegetables is an excellent way to cash in on seasonal foods that are lower in cost but higher in taste and value

Forgo Processed Foods- sometimes it seems like these foods are cheaper. but the real steal is the nourishment they provide. Empty calories leave us wanting REAL food.

Have a Plan! Check out the sales, Get organized with your favorite recipes and make a menu plan according to what is on sale