Creamy Tomato Soup

Creamy Tomato Soup (Image Source: iStock)

Creamy Tomato Soup
Serves 4

Ingredients:
1 tablespoon butter
1 tablespoon all-purpose flour
2 cloves garlic, peeled and minced
1 1/2 teaspoons garlic powder
1 cup low fat milk
3 cups canned tomatoes (with juice)

Directions:

1. Melt the butter in a medium-size soup pot over medium heat. Once the butter has melted, whisk in the flour. Then whisk in the garlic and garlic powder.

2. Add the milk and whisk frequently until the mixture is bubbly, about 5 minutes. Cook for 1 minutes more, or until the sauce thickens.

3. Add the tomatoes to the sauce and cook for 7 - 10 minutes, or until heated through.

4. Using an immersion blender, puree the soup until it is smooth OR puree in a blender or food processor until smooth. (Note: If using a blender remove the center piece from the top of the blender and cover with a cloth, since the pressure can cause the top to fly off and make a huge mess!). Serve the soup at once.

Nutriiton Facts (per serving): 110 calories, 4 grams fat, 2 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 3 grams sugar, 4 grams protein

Fall Squash Soup

Peanut Squash - Photo Source: iStock

This soup is perfect for fall! The best part is that you can use a variety of squash like peanut squash (aka honey nut), butternut, acorn, delicata, etc. In fact, the last batch of this soup that I made I used a mix of peanut and delicata and it tasted delicious.

Butternut Squash Soup
Makes 6 to 8 servings

Ingredients:
7 cups of squash cubes*, any variety (about 2 1/2 pounds of squash)
3 tablespoons unsalted butter, divided
2 - 3 leeks, white and light green parts only, quartered lengthwise, sliced thin, (about 1 1/2 cups)
Salt and pepper
1 tablespoon flour or gluten-free flour of choice
4 cups low sodium vegetable broth or low-sodium chicken broth
1 to 2 cups water
Pinch of cayenne pepper or dash of red hot

*To prepare squash cubes - slice squash in half and remove seeds. Peel skin and cut into 1 - 2 inch cubes.

Directions:
1. Roast the squash until tender (about 45 minutes) at 375 degrees Fahrenheit.
2. Melt 2 tablespoons of butter in a large soup pot over medium-high heat. Add the 1 cup of the sliced leek and cook, stirring occasionally until lightly browned. Then add the roasted squash and cook until the squash begin to break down about, 10 to 13 minutes.
3. Add 2 cups broth and mix to combine. Add remaining 2 cups broth, 1 cup water, and cayenne pepper.
4. Working in batches, process soup in blender until smooth, 1 to 2 minutes. Return soup to pot and bring to a boil and then simmer for 10 minute or more. If desired, thin with up to 1 cup water to desired consistency. Season with salt and pepper to taste.
5. Toss the remaining 1/2 cup of leeks with 1 - 2 tablespoons of flour to lightly coat. In a small skillet melt 1 tablespoon of butter and add the leeks. Cook until lightly browned.

Serve the soup garnished with the crispy leeks.

Nutrition Facts (per serving): 165 calories, 6 grams fat, 4 grams saturated fat, 0 grams trans fat, 15 milligrams cholesterol, 400 milligrams sodium, 27 grams carbohydrates, 4 grams fiber, 6 grams sugar, 4 grams protein

Slow Cooker Black Bean Soup

Cold days call for warm soup! This slow cooker black bean soup is hearty, filling, and delicious. Plus, if you’d like you can make it in an Instant Pot and cook the soup under pressure for a meal that is done in minutes. Each serving has 8 grams of heart-helping fiber AND 14 grams of protein. Enjoy!

Slow Cooker Black Bean Soup (Image Source: Molly Morgan)

Slow Cooker Black Bean Soup
Serves 6

Ingredients:
1 tablespoon olive oil
1 cup celery, chopped
1 cup carrot, chopped
1 cup sweet peppers, chopped
5 - 6 cloves garlic, minced
3 1/2 cups canned or cooked black beans
32 ounces low sodium chicken or vegetable stock
1 cup medium salsa
1 teaspoon chili powder
1/2 teaspoon cumin
1 1/2 cups cooked brown rice
black pepper
sea salt

Directions:

1. In a skillet* add the olive oil and heat over medium heat. Add the celery, carrots, and peppers. Cook for 7 - 10 minute until the vegetable are softened. Then add the minced garlic and cook for one minute more.

   *Instant Pot - use the saute setting.

2. Transfer the vegetable mixture to the slow cooker* and add the black beans, vegetable stock, salsa, chili powder, and cumin. Cover and cook for 4 hours on high or 6 - 8 hours on medium or low.

   * Instant Pot - keep working in the Instant Pot. OR to cook under pressure, change the setting to cook under pressure and seal the lid, cook under pressure for 15 minutes.

3. Then about 30 minutes before serving*, add the cooked rice and stir. Season with salt and pepper.

   *Instant Pot - Add the cooked rice to the soup after the pressure cooking is complete.

Nutrition facts (per serving): 270 calories, 4 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 170 milligrams sodium, 45 grams carbohydrates, 8 grams fiber, 3 grams sugar, 14 grams protein

Lunch Ideas to Switch it Up!

Tired of the same old lunches? Here are some nutrient-rich ideas and product tips to switch up lunches either for yourself or the little ones in your life! Happy lunch packing!

Crunch + Protein

When you are looking to add something crunchy to a lunch, rethink-it and add-in roasted chickpeas. They come in a wide variety of flavors and some treat-like flavors too (e.g. milk chocolate!). What I love about these - each serving is about 130 calories plus it delivers 6 grams of fiber and 6 grams of protein. The fiber is important because it will help to slow down blood sugar level increases, in turn providing better long lasting energy.

Click here to buy some today or check your local stores like Target or Wegmans for them as well!

Click here to buy roasted chickpeas!

Add a Protein Boost

Pack along a milk box to add a boost of 8 grams of protein to lunch! I love these Horizon Organic milk boxes, they are also available in flavored options like chocolate and strawberry, which are perfect for refueling after practices, workouts and games. Plus for an added bonus these milk boxes are shelf-stable and they don’t have to be refrigerated, which makes them really portable and easy to bring along.

Salads for Lunch

If your little ones are tired of sandwiches, switch it up with a salad! They can be really quick and easy to make. Start with a base of leafy greens, then top it with sliced veggies or fruit, sunflower seeds for crunch, and some sliced cheese. Or even add some baked chicken or tofu for a protein boost. Drizzle it with your favorite salad dressing.

Note - also pictured here is a mini yogurt parfait, which are great to pack along with a salad or even with a sandwich. Check out the Back to School Lunch Favorites for more on parfaits - click here.

Warm Up with Soup

Soup can make a great addition to lunches. Plus choosing a vegetable-based soup like Tomato Soup, is a great way to squeeze in extra vegetables. Remember to send the soup warm in a thermos style container so it will still be warm to enjoy at lunch time. Send along the soup with a half of sandwich, salad, or a parfait to complete the meal.

Pictured here is Pacific Foods roasted red pepper & tomato soup, a favorite at our house! Also check out the Pacific Foods new line of bone broth soups.