I’m guilty for consuming canned and boxed soups. In college, my staple dinner was a can of Chunky soup. Yes, New England Clam Chowder or Chicken Dumpling Soup with bread were my go-to meals. When I actually paid attention to the calories I was like “Wow – for a can of soup. What the!” Ok, so I went the healthy route and purchased light and low calorie soups. You know, Light Progresso or Campbell’s Soup-to-Go. Then I noticed the ingredients. I didn’t know half of what they are, but I do know high fructose corn syrup is bad-bad-bad. I ditched the canned soups for good. Sure it’s quick and easy, but you can always make a pot of soup that can last you for the week. If you still like canned soups I recommend the natural and organic kind, like Amy’s Kitchen. Although, nothing beats a bowl of homemade soup. I have my soups with salad or a side of veggies, and I feel more satisfied than any canned soups with bread. Every week I make a batch, so forget about Progresso.
By Shelly Chiang, 6-7 servings
- 1 can 15 oz unsalted organic kidney beans (drain and rinse kidney beans)
- 1 can 14.5 oz unsalted organic diced tomatoes
- 2 cups of chopped raw kale
- 2 cloves of minced garlic
- ½ diced onion
- 4 cups of low sodium vegetable broth
- 1 tsp of oregano
- 1 tsp of rosemary
- 1 tsp of garlic powder
- ½ tsp of paprika
- ¼ tsp of cayenne
- 1 tbsp of olive oil
- Sautee garlic and onions with olive oil over medium heat until brown
- Add vegetable broth and stir
- Then add kidney beans, chopped kale, and diced tomatoes
- Now add your spices – oregano, rosemary, garlic powder, paprika, and cayenne
- Bring to boil and then to low heat for 15-20 minutes
Posted in Vegan Recipes, Yum-O
Tagged amy's kitchen, campbell's, canned soups, chunky soup, homemade, kale, kidney beans, low calories, low sodium, natural, organic, progresso, soup, tomatoes
I was not a fan of salads, but I didn’t appreciate the true taste of raw vegetables. I hindered the freshness by drenching my salad with a very unhealthy bleu cheese dressing. I thought I didn’t like salads because of the greens, but it was the heavy dressing that turned me off.
Now I like my salads “naked” – little or no dressing needed. A bit of lemon juice, herbs, salt, and pepper usually does the trick for me. When I order a salad I typically ask for the dressing on the side, so I take it by moderation. Sometimes I find myself snacking on lettuce or spinach by itself. I love how light and crisp leafy greens can be, so the combination of vegetables is simply delicious.
Here’s an extremely easy and healthy Cobb salad recipe. You’ll get the crunchy texture from the lettuce, the sweetness from the corn, the creaminess from the avocado, and a grilled smoky taste from the artichokes. Who needs dressing when you got all those flavors and textures coming together to form a Yum-O salad.
By Shelly Chiang, Makes 1 bowl or 2 small sides
- 1/2 bag of 10 oz romaine lettuce
- 1/2 cup of canned chick peas
- 1/3 cup frozen or fresh corn
- 4 pieces of Monterey Farms Grilled Artichokes (I got this from Whole Foods and it’s a key ingredient, so make sure to get this brand and get it “grilled”)
- 1/4 medium avocado cubed
- 1/4 medium red onion cubed
- 1/2 large tomato cubed
- 1/4 lemon wedge
- Dash of salt
- 1 tsp oregano
- Chop avocado, tomato, red onion, artichokes into cubes
- Boil frozen or fresh corn until tender
- Combine romaine lettuce, chick peas, avocado, tomato, red onion, artichokes, and corn in salad bowl
- Sneeze lemon, and sprinkle oregano, pepper, and a dash of salt.
- Mix and enjoy!
Posted in Vegan Recipes, Yum-O
Tagged artichokes, avocado, chick peas, cobb salad, corn, crunchy, flavors, grilled, healthy, lettuce, light, low calories, low fat, Monterey Farms, naked, no dressing, oregano, red onion, romaine, salad, salt, sweet, texture, tomato, vegan, vegetables