Granola Smoothie

Ingredients:
1 banana
1 cup milk (I use skim or 1%)
2 Tbs. of honey or sugar-free honey substitute
1/2 cup granola
1/2 cup of ice

Breakfast Smoothie

While just about all smoothies are packed with vitamins since their ingredients are usually fruits and vegetables, there are some healthy smoothies that are healthier and more rich in vitamins than others. This is one of the best healthy smoothies I have come across and its taste can’t be beat. I usually prefer frozen fruit for a better texture and consistency, but frozen or fresh this will be a delicious and healthy breakfast smoothie or anytime smoothie.
Ingredients:
1/2 cup blueberries
1/2 cup strawberries
1/2 cup blackberries
1 medium carrot
1 cup low-fat milk
1 cup pomegranate (cranberry is an okay substitute)
2 cups ice
Easily 2 servings, but don’t feel too guilty if you finish it by yourself, it is that good.

POM Smoothie

Ingredients:
1 cup POM wonderful 100% Pomegranate Juice
3/4 cup soy or low-fat milk
2 ice cubes
1 large banana
2 tablespoons almonds
3 table spoons protein powder (optional)
1 teaspoon honey or stevia sweetener
In a blender combine all ingredients. Cover and blend on high for at least 30 seconds (make sure the almonds aren’t visible) then pour into two glasses. Makes 2 servings.

French Spring Soup

INGREDIENTS
1/4 cup butter
1 pound leeks, chopped
1 onion, chopped
2 quarts water
3 large potatoes, chopped
2 large carrots, chopped
1 bunch fresh asparagus, trimmed and cut into 1 inch pieces
1/3 cup uncooked long-grain white rice
4 teaspoons salt
1/2 pound fresh spinach
1 cup heavy cream

INSTRUCTIONS
1. Melt the butter in a large pot over medium heat. Stir in the leeks and onion, and cook until tender.
2. Pour water into the pot. Mix in potatoes, carrots, asparagus, and rice. Season with salt. Bring to a boil, reduce heat, and simmer 30 minutes, until vegetables and rice are tender.
3. Stir spinach and heavy cream into the soup mixture, and continue cooking about 5 minutes before serving.

Fresh Pea Soup

INGREDIENTS
2 tablespoons butter
2 medium shallots, finely chopped
2 cups water
3 cups fresh shelled green peas
salt and pepper to taste
3 tablespoons whipping cream (optional)

INSTRUCTIONS
1. Melt the butter in a heavy-bottomed saucepan over medium heat. Cook the shallots until soft and translucent, about 3 minutes. Pour in the water and peas, season to taste with salt and pepper. Increase the heat to medium-high, bring to a boil, then reduce heat to low, cover, and simmer until the peas are tender, 12 to 18 minutes.
2. Puree the peas in a blender or food processor in batches. Strain back into the saucepan, stir in the cream if using, and reheat. Season to taste with salt and pepper before serving.

Beans and Greens

INGREDIENTS
4 (14.5 ounce) cans vegetable broth
1 (10 ounce) package frozen chopped spinach
1 (15 ounce) can dark red kidney beans, drained and rinsed
1 (15 ounce) can light red kidney beans, drained and rinsed
1 (15 ounce) can black beans, with liquid
1 (15 ounce) can great Northern beans, with liquid
1 (15 ounce) can pinto beans, with liquid
1/4 cup vegetable oil
1 tablespoon garlic powder
salt to taste
black pepper to taste

INSTRUCTIONS
1. Place broth and spinach in a pot over medium heat, and cook 5 minutes, or until spinach is thawed. Mix in dark and light kidney beans, black beans and liquid, great northern beans and liquid, pinto beans and liquid, and oil. Season with garlic powder, salt, and pepper. Cook 30 minutes, stirring occasionally.

Vegetarian Pho (Vietnamese Noodle Soup)

INGREDIENTS
Broth
6 cups low-sodium vegetable broth
3 large shallots, sliced (1 cup)
1/2 cup dried shiitake mushrooms
10 cloves garlic, peeled and crushed
3 Tbs. low-sodium soy sauce
12 1/4-inch-thick coins fresh ginger
1 Tbs. brown sugar
1 Tbs. rice wine vinegar
1 tsp. ground black pepper
2 cinnamon sticks
2 star anise
5–6 fresh basil stems, leaves reserved for soup
5–6 cilantro stems, leaves reserved for soup
Pho
1 8-oz. pkg. rice noodles
1 8-oz. pkg. Asian-flavor baked tofu, thinly sliced
2 cups soybean sprouts
2 cups watercress
4 green onions, sliced (1/2 cup)
1/4 cup chopped cilantro
1 cup fresh basil leaves
1 lime, cut into wedges

INSTRUCTIONS

1. To make Broth: Place all ingredients in large pot with 8 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer, covered, 1 hour. Strain broth, and return to pot. Discard solids.
2. To make Pho: Cook rice noodles according to package directions. Drain, and rinse under cold water. Divide among 6 large soup bowls. Ladle Broth over noodles, and top with tofu, sprouts, watercress, and green onions. Serve cilantro, basil, and lime wedges on the side to be stirred into soup.

Red Pepper-Carrot Soup

INGREDIENTS
2 large red bell peppers (1 lb.), plus slices for garnish, optional
2 Tbs. olive oil
1/2 tsp. curry powder
1 bay leaf
1 large onion, sliced (2 cups)
2 large carrots, sliced (1/2 lb.)
4 cloves garlic, peeled and sliced
1 tsp. salt
2 Tbs. lemon juice

INSTRUCTIONS
1. Preheat oven to 350°F. Place bell peppers on baking sheet, and roast 1 hour, or until skin is wrinkled and blackened all over, turning peppers occasionally with tongs. Transfer to bowl, and cover with plastic wrap 10 minutes to steam. When peppers are cool enough to handle, rub off blackened peel, and remove seeds.
2. Heat oil in 2-qt. saucepan over medium heat. Add curry powder and bay leaf, and stir 10 seconds. Add onion, carrots, garlic, and salt. Cover, and cook 10 minutes, or until onion is translucent.
3. Add 4 cups water, and bring to a boil. Reduce heat to medium-low, and simmer, covered, 25 minutes.
4. Transfer carrot mixture to blender, add bell peppers, and purée until smooth. Stir in lemon juice. Garnish servings with bell pepper slices, if using.

Miso Noodle Soup with Edamame

INGREDIENTS
2 oz. bean thread noodles
3 oz. fresh shiitake or button mushrooms
2 tsp. canola oil
3 scallions, thinly sliced with white and green parts
1 small carrot, halved lengthwise and thinly sliced on diagonal
1 cup (6 oz.) frozen shelled edamame
5 oz. baby spinach
1 tsp. grated fresh ginger
4 to 6 Tbs. dark miso
1/4 tsp. toasted sesame oil
Tamari soy sauce, optional

INSTRUCTIONS
1. Put noodles in a bowl with water to cover, and set aside.
2. Trim mushrooms and wash, chop finely. Slice caps thinly, and set aside.
3. Heat oil in a soup pot. Add scallion whites, mushrooms and carrot, and cook over medium-high heat, stirring frequently, until mushrooms begin to soften, for about 2 minutes.
4. Add 5 cups water, and bring to a boil. Add edamame, and cook for 4 minutes. Drain noodles, and add to pot with spinach and ginger. Reduce heat to medium-low, and cook until edamame are tender but still firm, for about 1 minute more. Stir in scallion greens.
5. Blend 4 tablespoons miso into 1 cup warm water, using a fork to mix. Reduce heat to low, and stir miso into soup, adding more miso for a more intense flavor, if desired. Add sesame oil and tamari to taste. Serve hot.

Broccoli And Cheese Soup

INGREDIENTS
2 bunches broccoli, trimmed and coarsely chopped (2 1/2 lb.)
1 medium yellow onion, finely chopped (1 cup)
3 cups low-sodium vegetable broth
1 1/2 Tbs. nutritional yeast flakes
1/8 tsp. ground cumin
1/8 tsp. ground nutmeg
1/4 cup fat-free half-and-half
1/2 cup shredded marble cheese
INSTRUCTIONS
1. Working in batches, purée soup in food processor until smooth. Return to saucepan. Stir in half-and-half, and heat over low heat until hot. Season with salt and pepper, if desired. Sprinkle each serving with 1 Tbs. cheese.