Low Fat Soup Recipes Part - III

13.Low Fat Cream of Asparagus Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     2 tsp olive oil
•     1 1/2 pounds asparagus, cut into 2 inch pieces
•     1 medium onion, chopped
•     1 celery stalk, chopped
•     2 leeks, chopped (white part only)
•     1 medium potato, peeled and cut into 1 inch pieces
•     3 1/2 cups fat-free reduced sodium chicken or vegetable broth
•     1/2 cup fat-free sour cream

Preparation:

Heat oil in a large Dutch oven. Add asparagus, onion, celery, leeks and potato, and cook for 5 minutes, stirring occasionally. Add broth and simmer for 20 minutes, until vegetables are softened.Transfer soup to a blender and puree until smooth. You may need to do this in two stages. Return soup to Dutch oven, add sour cream and stir on low heat until blended.

Serves 6

Per Serving: Calories 102, Calories from Fat 16, Total Fat 1.8g (sat 0.3g), Cholesterol 2mg, Sodium 376mg, Carbohydrate 16.8g, Fiber 3.8g, Protein 4.8g.

14.Low Fat Pea and Mint Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1/2 cup shallots, finely chopped
•     1 pound frozen or fresh (shelled) green peas
•     1/4 cup fresh mint, chopped
•     1/4 cup fresh parsley, chopped
•     3 cups fat free, reduced sodium chicken broth (or vegetable broth)
•     4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

Preparation:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth. Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving: Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g.

15.Low Fat Cream of Pumpkin Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     1 tbsp olive oil
•     1 small yellow onion, finely chopped
•     2 garlic cloves, minced
•     1 tbsp curry powder
•     1 tsp cumin
•     3 cups fat-free, low sodium chicken or vegetable broth
•     1 15-ounce can pumpkin
•     1 12-ounce can evaporated fat-free milk
•     Freshly ground Black pepper to taste

Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g.

16.Low Fat Carrot and Sweet Potato Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 small onion, finely chopped
•     2 tsp cumin
•     2 tbsp curry powder
•     1 pound bag of baby carrots
•     1 pound sweet potatoes, peeled and cut into 1-inch pieces
•     3 1/2 cups fat-free, low sodium chicken or vegetable broth

Preparation:

Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.

Serves 6

Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g  

You can find the complete List Here.

Low Fat Soup Recipes Part - II

7. Low Fat Tomato, Kale and White Bean Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion
•     2 large carrots, sliced
•     2 sticks celery, sliced
•     1 tsp dried thyme
•     1 tsp dried oregano
•     1 bunch kale, washed, stripped from stem, and chopped
•     1 14.5-counce can petite diced tomatoes
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     1 15-ounce can white beans (navy beans)

Preparation:

Heat oil on medium heat in large Dutch oven. Sauté onions, carrots and celery for 5 minutes. Sprinkle herbs and cook for 2 minutes. Add kale, followed by canned tomatoes, and broth. Bring to a boil, reduce heat, add beans and simmer for 20 minutes.

Serves 6-8.

Per serving: Calories 173, Calories from Fat 19, Total Fat 2.2g (sat 0.3g), Cholesterol 0mg, Sodium 93mg, Carbohydrate 30.1g, Fiber 6.9g, Protein 8.5g 

8. Low Fat Split Pea Soup

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

Ingredients:

•     1 tbsp canola oil
•     2 garlic cloves, minced
•     1 onion, finely chopped
•     1 large carrot, diced
•     1 stick of celery, chopped
•     1 small russet potato, peeled and cut into pieces
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     2 cups of water
•     1 1/2 cups dried split green peas, picked through and rinsed
•     Freshly ground black pepper

Preparation:

Heat oil in a large pot. Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened. Add potatoes, broth, water and dried split peas. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes. Allow soup to cool a little. Transfer to a blender and blend until smooth. Season to taste.

Serves 6

Per serving: Calories 220, Calories from Fat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g.

9. Butternut Squash and Pear Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped onion
•     1 tbsp curry powder
•     1 pound butternut squash (about half a medium squash), cut into 1-inch pieces
•     2 ripe medium Bartlett pears, peeled, cored and cut into 1-inch pieces
•     3 1/2 cups fat-free, low-sodium chicken or vegetable broth

Preparation:

Heat oil on medium heat in Dutch oven or soup pot. Gently sauté onions until softened—about 5 minutes. Add curry powder and stir, sautéing for 1 minute. Add butternut squash and pear pieces. Sauté for 3-4 minutes. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes until squash and pear are tender. Transfer soup to a food processor or blender and purée until smooth, working in two batches if necessary.

Serves 6

Per Serving: Calories 119, Calories from Fat 17,total Fat 1.9g (sat 0.2g), Cholesterol 0mg, Sodium 38mg, Carbohydrate 23g, Fiber 3.2g, Protein 2.5g.

10. Red Lentil and Tomato Soup

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 65 minutes

Ingredients:

•     1 tbsp olive oil
•     1 medium onion, finely chopped
•     1 garlic clove, crushed
•     1/2 tsp ground cumin
•     1/2 tsp ground coriander
•     1 lb chopped tomatoes (15 ounce can is fine)
•     3/4 cup red lentils
•     5 cups of vegetable broth (or low sodium, fat free chicken broth)
•     pinch of salt and pepper
•     4 tbsp of low fat or fat free sour cream (optional)
•     2 tbsp chopped fresh cilantro

Preparation:

Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally. Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly. Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.
Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently.

Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.

Per Serving: Calories 220, Calories from Fat 39, Total Fat 4.4g (sat 0.6g), Cholesterol 1mg, Sodium 747mg, Carbohydrate 33.1g, Fiber 5.7g, Protein 8.3g.

11. Turkey Soup

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Ingredients:

•     6 cups fat free, low sodium chicken broth (or defatted turkey stock from the carcass)
•     1/2 cup pasta noodles or rice
•     1 large carrot, diced
•     1 celery stalk, sliced
•     1 cup cooked white-meat turkey
•     ground black pepper

Preparation:

Bring broth to a boil in a large saucepan, then reduce to a simmer. Add pasta or rice, followed by carrots and celery. Simmer for 20 minutes or until rice is cooked and vegetables are tender. Add cooked turkey and simmer for a further 5 minutes. Season with pepper. Ladle into 6 bowls and serve.

Per serving: Calories 111, Calories from Fat 8, Total Fat 0.8g (sat 0.2g), Cholesterol 16mg, Sodium 100mg, Carbohydrate 16.2g, Fiber 1.1g, Protein 9.5g.

12. Sweet Potato and Squash Soup

Ingredients:

•     1 tbsp canola oil
•     1 small onion, finely chopped
•     1 tbsp grated fresh ginger, finely chopped
•     1 pound butternut squash, peeled and diced
•     1 pound sweet potatoes, peeled and diced
•     1 medium Yukon gold potato, peeled and diced
•     6 cups fat-free, reduced sodium chicken or vegetable broth
•     1 tbsp dry sherry
•     Fresh ground black pepper
•     6 tbsp fat-free sour cream
•     1 tbsp chopped fresh chives

Preparation:

Heat oil in a Dutch oven; add onion and cook over a medium heat for 5 minutes, or until translucent. Stir in ginger and cook for 1 minute. Add squash, sweet potatoes, potato and chicken stock. Bring to a boil, then reduce heat. Cover and simmer until vegetables are tender, about 30 minutes. Puree soup in a blender, or use a hand blender; return soup to the pot. Add sherry and black pepper to taste, and stir through.

Ladle into 6 bowls. Garnish with fat-free sour cream and chopped chives.

Per Serving: Calories 201, Calories from Fat 23 (sat 0.2g), Cholesterol 1mg, Sodium 606mg, Carbohydrate 39.8g, Fiber 4.4g, Protein 4.8g 

 You can find the complete List Here.

Low Fat Soup Recipes Part - I

1. Chilled Cucumber Soup

Prep Time: 15 minutes
Chill: 1 hour
Total Time: 1 hour, 15 minutes
Yield: 4-6 servings

Ingredients:

•     2 medium cucumbers (about a pound)
•     3 spring onions
•     1 clove garlic
•     2 cups 0% fat Greek yogurt (such as Fage or Oikos)
•     1/4 cup fresh mint
•     1/4 cup fresh parsley

Preparation:

Peel, deseed and chop cucumbers and place in a blender. Chop onions and add to blender. Add yogurt, mint and parsley and blend. Thin with a little nonfat milk if desired. Chill, then serve in small bowls or tea cups, and garnish with thinly sliced cucumber and a sprig of mint.

 
Per Serving: Calories 50, Calories from Fat 1, Total Fat 0.1g (sat 0g), Cholesterol 1mg, Sodium 64mg, Carbohydrate 7.3g, Fiber 0.5g, Protein 5g

2. Chicken and Leek Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped sweet onion
•     2 medium leeks, white and light green parts only, halved lengthwise then sliced
•     1 medium carrot, halved lengthwise and sliced
•     1 celery stalk, sliced
•     8 ounce pack of sliced cremini mushrooms
•     2 tsp fresh thyme
•     1 tbsp chopped fresh parsley
•     1 1/2 cups diced cooked skinless chicken breast
•     6 cups fat-free, low-sodium chicken broth
•     2 cups water

Preparation:

Heat oil in a large pan or stockpot. Sauté onions, leeks, carrots and celery pieces until leeks and onions are softened. Add mushrooms and cook until soft. Sprinkle herbs and cook for 1 minute or until fragrant. Stir in chicken; add chicken broth and water. Bring to a boil, then simmer for 15 minutes.

Makes 8-10 cups

Per cup: Calories 126, Calories from Fat 26, Total Fat 2.8g (sat 0.6), Cholesterol 36mg, Sodium 106mg, Carbohydrate 8.g, Fiber 1.8g, Protein 16.1g

3. Fall Harvest Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 stalk celery, finely chopped
•     1 medium onion, finely chopped
•     1 tbsp curry powder
•     1/2 pound carrots, sliced
•     1/2 pound zucchini sliced
•     1/2 pound sweet potatoes, chopped
•     1 medium Bartlett pear, peeled, cored and chopped
•     1 small Granny Smith, peeled, cored and chopped
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/2 cup fresh parsley

Preparation:

Heat oil on medium in a large heavy-bottomed pot or Dutch oven. Sauté celery and onions until softened. Sprinkle curry powder over them. Add vegetables, fruit and parsley. Pour in broth. Bring to a boil, then cover and simmer for 20 minutes. Working in batches, transfer soup to a blender and blend until smooth.

Serves 8

Per 1 cup serving: Calories 103, Calories from Fat 13, Total Fat 1.5g (sat 0.2g), Cholesterol 0mg, Sodium 48mg, Carbohydrate 20.4g, Fiber 3.7g, Protein 2g.

4. Carrot and Zucchini Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion, finely chopped
•     1lb carrots, peeled and sliced
•     1lb zucchini, unpeeled and sliced
•     2 tsp curry powder
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/4 cup freshly chopped parsley

Preparation:

Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley.Transfer soup to a blender and blend until smooth, working in two batches.

Makes 6 servings.

Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g  

5. Acorn Squash and Apple Soup

Cook Time: 40 minutes
Total Time: 40 minutes

Ingredients:

•     1 Acorn Squash (about 1 1/2 pounds)
•     2 tsp canola oil
•     1 medium onion, finely chopped
•     1 large Granny Smith Apple, peeled, cored, and chopped into 1/2-inch pieces
•     2 tsp curry powder
•     2 cups fat-free, low-sodium chicken broth

Preparation:

Pierce acorn squash with a fork, and place on a paper towel in the microwave for 8-10 minutes. Pierce with tip of knife to see if it’s tender. Carefully remove from microwave. Allow to cool, then halve the acorn squash lengthwise. Scoop out seeds and fibers. Meanwhile, heat oil in a medium pot or Dutch oven. Sauté onions and apples for 5 minutes, until softened. Sprinkle curry powder and stir well. Scoop the flesh of the acorn squash from the skin and add to pot. Discard skin. Pour in chicken or vegetable broth. Bring to a boil, then cover and simmer for 15 minutes. Using a hand blender or a regular blender, puree the soup until smooth. 

 

Serves 4

Per Serving: Calories 145, Calories from Fat 2.8g (sat 0.2g), Cholesterol 0mg, Sodium 37mg, Fiber 4.3g, Protein 2.6g. 

6. Melon Mango Soup

Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients:

•     1 3-4 pound ripe cantaloupe melon, rind removed, seeded and chopped (about 6 cups)
•     2 large mangoes, chopped (about 2 cups)
•     Juice of 2 small limes
•     1 tbsp minced ginger (optional)

Preparation:

Place half the melon and mango chunks in a blender with the lime juice and ginger. Puree until smooth. Pour into a large bowl. Puree other half of the fruit and add to the large bowl. Stir well. Chill for at least 2 hours. Garnish with fresh berries or sliced fruit.

Serve 6

Per Serving: Calories 113, Calories from Fat 6, Total Fat 0.6g (sat 0.1g), Cholesterol 0mg, Sodium 17mg, Carbohydrate 24.8g, Fiber 2.4g, Protein 1.9g

 You can find the complete List Here.

Restore Your Energy After Heavy Workout

Whether you workout in morning or evening, you always have some light food before workout. But did you know, having snack after workout is equally important? It is very important that, you must repair muscle tissues and restore glycogen. Here is the brief list of some snakes that can recharge your body –

1. Protein shake with Banana

After workout, it is very much necessary to have protein combined with carbohydrate. This shake made with whey protein, water and half of a banana.

Ingredients: 2 Scoops of whey protein powder combined with water and ½ banana.

2. Peanut Butter & Banana on Rice Cakes

It is more considerable food after a workout. A sandwich with peanut butter and banana is perfect after workout. Instead of bread, peanut butter with rice cake will give you more extra fiber; additionally banana is an excellent source of high-glycemic carbohydrate.

Ingredients: ½ banana, 1tbsp, peanut butter and two brown rice cakes.

3. Hummus and Pita
                
Another great combination of protein and carbohydrate; Hummus a dip made from pureed chickpeas. It is a great food that can boost you for hours.

Ingredients:  ¼ cup Hummus with 1 whole-wheat pita.

4. Yogurt and Fresh Berries

Protein is very much essential after workout. The main reason of it is – amino acids, which help you to build your muscles.

Ingredients: 18-ounce low-fat yogurt with ½ cup berries.

5. Tuna on Whole Wheat
 

Tuna sprinkles with little lemon juice and olive oil spread over a slice of wheat bread is a perfect mini meal.

 

 Ingredients: 4-ounce water packed tuna and 1 slice whole wheat bread.

6. Turkey and Cheese With Apple Slices

If you don’t like sandwich here is another good option for you. Spread soft cheese over two or three slices of lean deli turkey and roll up. It is a quick and high protein sank after workout. If you want to spice up it more, try some slices of apple.

Ingredients: 4 ounces deli turkey, 1 soft cheese wedge and 1 apple (Optional).

Ultimate Guide to Types of Exercise Bike

Exercise bikes are one of the most preferred choices for home gym owners after treadmills and elliptical trainer. Exercise bikes are mainly used for cardiovascular training.

Exercise bikes are the simple yet very powerful utility to tone your legs, burn extra calories and improve cardiovascular activities without any effect on you joints.

Usually, exercise bikes can be classified under following categories –

• Upright Bikes
• Recumbent Bikes
• Spin Bikes

Upright Bikes

It is a most common variation of exercise bikes. While most people thinking about exercise bikes, upright bikes come into their eyes. They are quite looks like a regular road bike, additionally it consists console built into the handlebar area. Also, this bike has seat but that does not have a back on it.

Surprisingly, the pedals of upright bikes are located slightly in front because due to this, the hip angle on the upright bike is 45 degrees. The most beneficial part of it is, it improves the core muscles during pedaling. 

Recumbent Bikes

This is another most popular exercise bikes in its genre; Main reason of its popularity of it is – the comfortability. Usually this kind of bikes have seat with a back. It allows to user to lean back while pedaling.  The pedal of the recumbent bikes offers 90-degree hip angle during exercise.

Spin Bikes

It is another close inspired version of regular road bikes. They are similar to upright bikes in design. But they have higher quality and lower consoles. It is mainly popular for serious workouts.