Weight Loss Goddess

What You Need:

1 t cumin seeds

1 1/2 lbs. chicken breasts

1/2 t of salt

1/4 t of pepper

4 garlic cloves, minced

1 potato, cut into 1 inch cubes

1 bell pepper, cored, seed and cut into wedges

1 small yellow summer squash, cut into chunks

3 C of broccoli florets

6 T of wine vinegar

6 T of orange juice

1 t of oregano

1 t of paprika

1/2 t of allspice

1/4 t of red pepper flakes

How to Make It:

Spray the lid and the inside of a cast iron Dutch oven with cooking spray.

Allow the oven to preheat to 450 degrees.

Spread the cumin seeds over the bottom of the prepared pan.

Lay the chicken over the seeds and season with the salt and pepper.

Spread the garlic over the chicken.

Layer in order the potatoes, bell pepper, squash and broccoli over the chicken.

Pour the vinegar into a mixing bowl.

Add the orange juice and whisk lightly.

Add in the oregano, paprika, allspice and pepper flakes and whisk until well combined.

Pour the mixture over the chicken and vegetables.

Cover the pan and bake 45 minutes or until the chicken is thoroughly cooked.

Makes 4 servings

There is no need to peel the potatoes before cutting them into the cubes.  The skins hold most of the nutrients found in potatoes.  You may also substitute sweet potatoes for the white potatoes if you prefer.  You can also substitute pork for the chicken or if you are looking for a vegetarian dish use seitan, a wheat product usually found with the tofu in most supermarkets. 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:   approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 230; Fat 4g; Carbohydrates 18g; Cholesterol 75 mg; Sodium 590 mg; Protein 29g;

Fiber 3g

What You Need:

1/2 C of pearl barley

1 C of water

1/2 t of salt

1/4 t of pepper

8 intact large green cabbage leaves, divided

2 (14 oz.) cans of diced tomatoes

1 T of lemon juice

2 T light brown sugar

2 eggs

1 onion, chopped

2 carrots, grated

1 1/2 lb. ground beef

1 t of parsley flakes

2 garlic cloves, minced

1/2 C of raisins

How to Make It:

Allow the oven to preheat to 450 degrees.

Generously spray the inside and lid of a cast iron Dutch oven with cooking spray.

Place the barley into a strainer.

Rinse the barley under cold water and allow the water to drain.

Pour the barley into the prepared pan.

Pour the water over the barley in the pan and sprinkle in the salt and pepper.

Arrange a single layer of cabbage over the barley.

Drain the tomato juice into a small bowl.

Add the lemon juice and whisk to combine.

Whisk in the brown sugar until dissolved.

Place the eggs into a separate mixing bowl and beat lightly with a fork.

Add the onion, carrot, beef, parsley and garlic.

Mix the ingredients together well with your hands.

Fold the tomatoes into the meat mixture until well combined.

Drop half of the meat mixture in an even layer over the cabbage leaves.

Pour half of the tomato juice mixture over the top then sprinkle with the raisins.

Layer more cabbage leaves over the top in a single layer.

Evenly layer the remaining meat mixture over the cabbage leaves.

Layer any remaining cabbage leaves over the meat.

Pour the remaining tomato juice mixture over the cabbage leaves.

Cover and bake 45 minutes or until the cabbage is tender.

Makes 4 servings

Preparation Time:  approximately 20 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour 05 minutes

Nutritional Information: (approximate values per serving)

Calories 350; Fat 8g; Carbohydrates 55g; Cholesterol 144 mg; Sodium 525 mg; Protein 20g;

Fiber 7g

Hot Tea - We are fast finding in today’s world that tea is one drink that offers a healthy alternative to caffeinated drinks. An abundance of flavored teas, comforting teas and healthy teas are available in supermarkets everywhere. Herbal teas have also become a big hit.

Most herbal teas contain no caffeine. Spearmint tea is soothing and is easy on the digestive system. Peppermint tea is also quite soothing but can be hard on the bladder and digestive system if consumed on a regular basis. Mint teas also have large amounts of vitamin C. This may also be a problem for those whose bodies are sensitive to this vitamin.

Regulate your mint intake in teas by making your own. Add mint leaves to tea while steeping. It may take a few tries to find the right adjustment of mint, but it is well worth it when it when you do find the perfect dose.

Chamomile tea is another comforting herbal tea. Chamomile is great for naturally relieving muscle spasms that can be brought on by the cold weather. Be careful if you are allergic to ragweed as chamomile is related to the ragweed family.

Flavored Hot Water - This beverage might sound a little strange but with some imagination flavored hot waters can be quite delicious. Add flavored extracts with a tiny bit of brown sugar or honey. Stir in orange, lemon or lime zest to add flavor. Spices can be added to give hot water a delicious taste.

These are just a few ideas on how to achieve a soothing cup of warmth. Experiment with different herbs and spices or head off to the supermarket to see what is available. Relax and enjoy.

There’s nothing more comforting than curling up in front of a warm fire with a good cup of hot chocolate or mulled cider. Warm beverages have a way of taking the bluster out of a cold winter day. The ideas for a warm beverage are endless. Here are just a few suggestions to get you started on that cup of warmth.

Hot Chocolate - Kids and adults savor the taste of hot chocolate. Warm milk, chocolate and marshmallows have a way of soothing us. Today packaged hot chocolate mix is in abundance. There are numerous types and various flavors. Yet there’s nothing quite like homemade hot chocolate to warm and sooth a cold and tired body.

Mulled Cider - Apple cider is a great way to warm up on a blustery day. Mulled cider gets its comforting effect from spices infused in the flavor during heating. Cinnamon, nutmeg and cloves are the spices most often used. Mace, ginger, allspice, orange slices and lemon zest can also bring out the flavor of a mulled cider. It’s best to use whole spices to achieve a full flavor. Ground spices may be used, but the taste will differ slightly.

For the best results when making mulled cider, steep the cider over low heat. Simmering the cider for a couple of hours will bring out the best flavor. Do not boil the cider or the taste may become bitter. To keep your cider warm, place it in the crock pot after simmering.

What You Need:

8 collard green leaves

4 red potatoes, halved and sliced

1/2 t salt

1/4 t of pepper

1 1/2 lbs. cod fillets

14 oz. of fresh clams, shelled

6 mushrooms, sliced thin

4 T of milk

2 t of Old Bay seasoning

How to Make It:

Allow the oven to preheat to 450 degrees.

Spray the inside of a cast iron Dutch oven well with a non stick cooking spray.

Coarsely chop the collard greens and set aside.

Scatter the potatoes over the bottom of the pan and sprinkle with the salt and pepper.

Place the fish fillets on top of the potatoes.

Drain the clams and reserve the liquid.

Place the clams into the pan and top with the mushrooms.

Place the milk into the bowl with the reserved clam juice.

Add in the Old Bay seasoning and whisk to combine.

Pour the mixture into the pan.

Pack in the collar greens until the pan is full but the lid will still fit tightly.

Cover and bake 35 minutes.

Makes 4 servings

Use any type of white fish such as tilapia or flounder in this chowder.  Use shrimp or crabs instead of the clams and for a heartier dish add a can of corn kernels.  Any type of milk can be used including whole, 2%, skim or even almond milk or heavy cream.  It will change the consistency of the broth from a thick broth when using heavy cream and whole milk to slightly thinner with other types of milk.

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 35 minutes

Total Time:  approximately 45 minutes

Nutritional Information:  (approximate values per serving)

Calories 255; Fat 3g; Carbohydrates 18g; Cholesterol 77 mg; Sodium 155 mg; Protein 37g;

Fiber 2g

Spices play an important part in making delicious meals. They give our foods distinct flavor and aroma. Did you know that certain winter spices can give your body warmth? Here are just a few that can help steer off that down to the bone chill winter so graciously offers.

Turmeric - This Indian spice is usually found in powder form. It adds flavor to soups, stews and chili. It can be used when roasting meats and is often found in pasta sauce. Scientific studies have shown that turmeric not only warms the body but can also help in protecting the body against cancer. Turmeric has been used for treating stomach ulcers and relieving free radical stress in people suffering inflammation.

Cardamom - In experimental studies cardamom has been shown to prevent cancer and help in detoxifying the liver. Cardamom is often used in conjunction with cinnamon. Teas, ciders and flavored hot waters are enhanced by cardamom. Cardamom can also be used when flavoring foods with cloves to enhance the flavors and aroma.

Pepper - Just the sound of pepper warms a body. Pepper is a strong spice often used when cooking bland dishes. This spice gives a pungent flavor to almost any food. Adding a little extra pepper instead of salt to your foods can be both a warming and healthy benefit. Pepper is also said to be helpful to those who have asthma.

These are just a few of the winter spices that will help head off that cold winter chill. Add them to any of your favorite foods. The taste and smell are sure to warm the body and comfort the soul.

Spices play an important part in making delicious meals. They give our foods distinct flavor and aroma. Did you know that certain winter spices can give your body warmth? Here are just a few that can help steer off that down to the bone chill winter so graciously offers.

Cinnamon - This winter spice is used often for its distinctive taste and smell. Add a cinnamon stick to a hot beverage. Ground cinnamon is a great topping for toast, oatmeal and fruit. Cinnamon also finds it way into baked foods, chili and soup. Cinnamon can be used as a natural sweetener for applesauce. Diabetics can use this winter spice to help reduce blood sugar levels along with triglycerides and cholesterol.

Ginger - Ginger not only warms a cold body, but is also quite healthy. This spice is known for having powerful anti-inflammatory agents. Many use this spice to help with migraine headaches, arthritis and nausea. Ginger can be added to soups, to top vegetables or sprinkled over meats to give them a tangy flavor. It can also give tea a zesty bite.

Cloves - Cloves have a unique taste. They are often used when roasting meats to give the meat a full flavor. Hams are especially tasty when topped with cloves. This spice can be used in teas or baked foods. Cloves are also known for their anti-inflammatory properties.

What You Need:

1 onion, diced

1 C of white rice

1 2/3 C of chicken broth

1 lb. chicken breasts

1 red bell pepper, cored, seeded and sliced

1 1/3 C of milk

4 garlic cloves, minced

1/2 t cayenne pepper

1/2 t of salt

6 T of creamy peanut butter

4 tomatoes, diced

1 sweet potato, cut into cubes

1 (5 oz.) pkg. frozen spinach

How to Make It:

Spray the inside and the underneath of the lid of a cast iron Dutch oven well with cooking spray.

Preset the oven temperature to 450 degrees allowing the oven to preheat.

Spread the onions over the bottom of the pan.

Place the rice into the pan and pour the broth over the rice.

Stir to coat the rice and then spread into an even layer.

Lay the chicken over the rice and top the chicken with the bell pepper slices.

Pour the milk into a small mixing bowl.

Whisk in the garlic, cayenne and salt.

Ad the peanut butter and stir until the peanut butter dissolves.

Pour the mixture over the top of the chicken and peppers.

Layer in the tomatoes, then the potatoes and top with spinach.

Cover and bake 45 minutes or until the chicken is cooked through.

Makes 4 servings

There are many variations to this recipe.  Instead of using regular milk use coconut milk and substitute red pepper flakes for the cayenne pepper.  Instead of adding rice use an extra sweet potato or sliced white potato.  You can also add tiny shrimp along with the chicken for an extra addition.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g;

Fiber 9g

Depending on the ingredients, soup can be a hearty chunky concoction served in rustic style or a silky, creamy dish fit for even the most refined setting. Hot or cold the possibilities for soup creations are endless. 

Tips for Creating the Perfect Homemade Soup

A good soup has a strong and hearty flavor. Ingredients such as garlic, tomatoes or onions can give flavor to a simply prepared soup. These types of ingredients will give any type of liquid you add to your soup the best flavor and appeal.  

Another way to enhance the flavor of your soup is by using a well flavored stock. Stocks are made by using raw vegetables, meats or fish. Place the ingredients into a stock pot with water and allow them to simmer until the liquid becomes infused with the hearty flavors.  

Once the stock has simmered, strain it well and use it as the base liquid for homemade soup. Stocks are best when made in large amounts and frozen for later use. This not only saves money, but time too because you don’t have to wait for the stock to be prepared before you begin putting together the soup itself.

Water is always acceptable in place of stock when making homemade soup. Just remember when you use water the soup will have less of an infusion of flavor and less body. That doesn’t mean your soup will be bland and boring. Simply, create the flavor you’re looking for with herbs and spices.

Wondering how much stock to use for a pot of soup? Using 8 ounces of stock per person will prove to be the perfect amount.

There is something to be said about having a bowl of chicken soup when you are feeling under the weather. Comforting and warming soups can supply us with everything our bodies need to make it though a long cold winter. So, head to the kitchen and see what you can come up with to create your own homemade soup today. 

In many areas of the world soup is considered to be the main meal of the day. Most homemade soups are made without any recipes using only cooking skills that have been passed down through the generations and concocted within imaginations. Market produce, home grown vegetables, herbs and leftovers find their way into some of the best soups.

Soup for the Soul

Soup is pure comfort food that warms your body and heart. It is simple to make and fun to eat. Just ask any child who slurps from the spoon at the dinner table how much fun it can be. This hearty dish fills you up yet, is easy on the tummy because it’s so easy to digest.  

How Did Soup Start Anyway?

Soup is believed to have come from the word “sop.” This term means to pour a rich warm broth over a slice of bread. Bread is a main staple in many homes and goes perfect as a complement to soup. Torn bread, a crusty loaf of bread and even croutons find there way into soup bowls all over the world. 

There’s Nothing Quite Like a Bowl of Homemade Soup

In this day and age homemade soups have taken a back burner in many homes. With the ready made convenience of canned soups many have forgotten just how warming and comforting a good bowl of soup made from scratch can be.

Soup is an extremely versatile dish because it can include just about any ingredient you’ve got on hand. Vegetables, chicken, beef, pork, fish and even fruits can be placed in a soup pot with the end result being a delicious meal.