Broccoli Leek Soup

Broccoli Leek Soup

 

1 Tablespoon vegetable oil

1 1/2 cups sliced leeks, whit and pale-green parts only

2 tsp. minced garlic

1 cup peeled and cubed potato

6 cups broccoli florets

6 cups vegetable stock

1/2 tsp salt

1/8 tsp freshly ground black pepper

 

Heat oil in a 4-quart saucepan over medium heat.  Add leeks and cook until softened (3-4 minutes).  Stir in garlic and cook 1 additional minute.  Add potato cubes and broccoli; cook, stirring, until potatoes begin to soften (3-4 minutes).

 

Pour in stock and bring to a boil; reduce heat and simmer, uncovered, until broccoli is tender (20-25 minutes).  Puree in batches using a blender or an immersion blender.  Add salt and pepper, then return to pot and warm through (2-3 minutes).  (Makes 6 one cup servings, 98 calories each)

 

( Health.com)

 

YUMMY!!!!!!!

 

Pam

Your Perfect Plate

Best Breakfast

OATMEAL

 

 This morningn staple's the gold standard for heart health.  Tons of research shows that eating any variety(but especially steel-cut) can reduce your "bad" LDL cholesterol, thanks to oatmeal's high soluble fiber content.

 

Best Cooking Oil

OLIVE OIL

 

a Spanish study found just 2 tablespoons oa day almost halves the risk of heart disease.  Why?  It's high in fat, but the sort it contains- monosautrated fatty acid-has been shown to lower cholesterol and prevent blood clotting.

 

Best Dinning-Out Dish

SALMON and TUNA

 

These fish are filled with omega-3 fatty acids, which help lower cholesterol, blood pressure, and triglycerides.  Eat them at least twice a week, the AHA recommends.

 

Best Pantry Staple

BEANS

 

The National Health and Nutrition Examination Survey found that people who had beans four times a week had a 22 percent lower risk of developing heart disease.  That's because eating them can drop cholesterol levels, Brill says.

 

Happy Healthy Eating

Pam

(Information from Health.com [January/February 2013])

Wednesday Work Out

Music you would find on my iPod

Pinterest Encouragement!!!!!!



This is a shirt from a running group in Greensboro!!!!!!!  LOVE IT!!!!!!

BRING IT!!!!!
Pam

This and That!

153- That's how many fewer calories women consumed when they ate pasta with extra beggies added into the sauce, Penn state researchers say.  Fiber-rich vegtables have a low calorie density, so they fill your plate (and belly!) without packing in calories.

Surprising Way To Kick Cravings- A daily dose of cardio doesn't just blast off fat-it may also help rein in your appetite.  That's right, research in Medicine & Science in Sports & Exercise found that women who viewed pictures of food right after a 45-minute morning run were less hungry (based on brain-wave measurements) that when they viewed the photos on rest days.  So contrary to populaar belief, exercise doesn't necessarily make us hungrier.  "Our attention to food-related information changes immediately following exercise." says Michael Larson, PhD, a study author and assistant professor at Brigham Young University.  Why? Working out may cause fluctuations in hunger hormones, decreasing the appetite-stimuliting ghrelin and increasing the feel-full hormone PYY.  Simply put: If you want to curb calories, lace up your sneakers.

HEALTH Magazine- Jan./Feb 2012

These are a few things in a magazine that I was reading that I thought I would share!!!

Game On,
Pam

Inspiration for today.......

Super Bowl Food!!!!!

Baked Buffalo Wings with Blue Cheese Sauce

Serves 8

Prep Time- 10 minutes

Cook time 35 minutes

2 pounds of chicken wings, tips removed and separated at joints

½ cup of hot sauce (like Frank’s Red-hot)

1 tablespoon unsalted butter, melted

1 tablespoon honey

2 ½ teaspoon cider vinegar

2 ounces blue cheese, crumbled

½ cup low-fat buttermilk, shaken well

3 tablespoons nonfat sour cream

1 teaspoon sugar

¼ tsp. of kosher salt

¼ tsp. freshly ground black pepper

Cut celery/carrot sticks

Preheat oven to 450 degrees.  Place wings in a large pot, fill with water so that it covers the chicken by 1 inch, and bring to a boil.  Reduce heat and let simmer for 5 minutes.  Drain, and then pat dry with paper towels.

Line two baking sheets with parchment paper and arrange wings, in a single layer, skin-side down.  Bake for 25 minutes or until golden on the bottom.  Turn and bake for 5 minutes more.

Meanwhile, combine hot sauce, butter, honey and ½ tsp. vinegar in a large bowl and set aside.

In a medium bowl, roughly mash blue cheese with a fork.  Whisk in remaining vinegar, buttermilk, sour cream, sugar, kosher salt, and pepper

Toss warm wings with sauce until well coated.  Transfer with tongs to a platter.  Serve with celery/carrot sticks if desired.

Nutrition, 291 calories, 20g Fat, 4g carbs, 22g protein, 1g fiber, 44mg calcium, 1mg iron, 803 mg sodium

SHAPE Magazine- Feb 2013

**I made these the other night but made them with chicken tenders instead.  AWESOME!!!!!!!

FOOD!!!!!!

Broccoli and Cheese Crustless Quiche

Serves 6
150 calories per serving

 Nonstick spray

12 egg whites, beaten

1 cup light sour cream

 8 ounces shredded low fat Cheddar cheese
 
10 ounce package of frozen broccoli , thawed, drained, and pressed dry

 1/2 tsp black pepper

 Spray a slow cooker with nonstick spray.  In a large mixing bowl, combine, egg whites, sour cream, cheese, broccoli, and paper, then add to the slow cooker.  Cover and cook on low 4 hours.

THANK YOU JILLIAN!!!!!!

 

Enjoy,

Pam