Turkey Sorrel Soup

Seasonal Healthy Eating: Turkey Sorrel Soup.

 

turkey sorrel soup

I often hear that people say soups are not a part of healthy or clean eating. Why not? It all depends on the way you cook a soup. If you add fatty pork meat as a base, lots of simple carbs (pasta or potatoes) and processed soup flavoring, then yes, it might turn out not that healthy at all. If we talk about canned soups, then definitely, this is not a healthy addition to your diet. Otherwise, soups that are based on relatively lean meat and filled with veggies create a wonderful way to stay satisfied for longer with no harm to your waistline.

Turkey sorrel soup is an example of a simple and healthy soup. Plus, it is a seasonal meal. Sorrel gives a tart taste to it. In combination with Greek yogurt, despite the fact you eat a hot meal, sorrel gives you a feeling of refreshment. Exactly what you need in during summer time.

When it comes to nutrients, sorrel is rich in vitamins C (immune system), B6 , A (eyesight), and minerals, iron (energy level), magnesium and potassium (blood pressure). Sorrel is also rich in fiber, which helps prevent diarrhea, constipation, bloating, or cramping.

Warning: sorrel contains oxalic acid. For sensitive individuals, high-oxalate diets have been linked to an increased risk of kidney stones.

  • Servings: ”8″
  • Difficulty: ”easy”
  • Print

Turkey Sorrel Soup 2TS

 

Ingredients:

  • 1 turkey wing
  • 3-4 liter of water
  • salt and pepper to taste
  • 1 medium carrot, shredded
  • 1 medium onion, chopped
  • 2 Tbsp olive oil
  • 2 Tbsp rice, soaked in water
  • 4 cups of chopped sorrel
  • boiled eggs and Greek yogurt for serving

 

Instructions:

  1. Rinse turkey wing under cold running water. Put it in a pot with water. Cook on medium heat. Add salt to taste.
  2. Add oil to a heated skillet. Add shredded carrot and chopped onion. Add salt and pepper to taste. Cook until golden and soft, mixing up occasionally. Set aside when ready.
  3. Check on water in the pot. You might want to collect brown foam that appears on top. In about 45-50 minutes (counting from start), add carrot and onion mixture. Then, add soaked rice. Cook for another 10-15 minutes.
  4. Rinse sorrel if needed. Chop it. Add to the soup. Cook for another 1-2 minutes. Then, add chopped greens. Taste to see if more salt or pepper needed.
  5. Add sliced boiled egg and 1-2 Tbsp Greek yogurt, before serving.

 

Nutrition facts per portion:


 

Turkey Sorrel Soup 3TS

Calories: 117

Fat: 4 g

Carbs: 3 g

Protein: 15 g

 

Nutrition facts per portion when 1 boiled egg and 1 Tbsp Greek yogurt have been added:


 

turkey sorrel soup

Calories: 227

Fat: 12 g

Carbs: 5 g

Protein: 24 g

 

 

 


Mariya Korolishyna is an  ISSA certified fitness nutritionist. Born in Ukraine, the 36 years old is addicted to running and healthy lifestyle.

Vanilla Chia seed pancake

High Protein Snack Recipe: Chia Seed Pancakes

In recent years, pancakes have evolved from a sugar and carb-laden breakfast staple to a versatile post-workout snack. Fitness buffs and healthy eaters everywhere have developed a multitude of healthy recipe variations to take pancakes from a sweet treat to a nutritional powerhouse. From banana pancakes and protein pancakes to berry pancakes and matcha pancakes, there’s a recipe for every breakfast-lover. The following variation uses protein powder to turn pancakes into a high-protein snack that’s ideal for muscle recovery post-sweat session.

Chia Seed Pancakes

Vanilla Chia Seed Protein Pancakes

Pancake Ingredients:

  • 2 tbsp whole wheat flour
  • 2 tbsp almond flour
  • 3 tbsp vanilla protein powder
  • 1/2 tsp baking powder
  • dash of salt
  • 1/2 tsp chia seeds
  • 1 egg
  • 2 tbsp almond milk

Topping Ideas:

  • nuts
  • melted nut butter
  • cacao nibs
  • berries
  • chia seeds
  • greek yogurt
  • shredded coconut



Directions:

Spray pan/griddle with non-stick spray and turn heat to medium.

Combine all the dry ingredients in a bowl (whole wheat flour, almond flour, protein powder, baking powder, salt, chia seeds).

Add in wet ingredients (egg, almond milk) and stir together. Protein powders vary in consistency–add more almond milk if needed to thin the batter.

Measure and pour 2 tbsp of batter into pan/griddle to form each pancake. Once it starts to bubble on top and brown on the bottom, flip and cook the other side. Each pancake will take about 4 minutes total (2 minutes per side).

Serve with your toppings of choice.

*Make this recipe faster by prepping dry ingredients and setting aside the night before.

Having nutritious snacks after a workout can make or break the successful achievement of your fitness goals. Experts recommend noshing on foods that are high in protein within 30 minutes post-workout in order to reap the most benefits for muscle recovery. These 15-minute pancakes are a great option to prepare and enjoy within that time window for optimal refueling!


 

Mashed and Riced Cauliflower

I Mashed and Riced Cauliflower – This Is What Happened!

Mashing cauliflowerFinding alternative uses for vegetables keeps your taste buds guessing, and boosts your nutrition!  Cauliflower contains sulforaphane, which acts as an antioxidant and helps detox your system utilizing enzymes. Cruciferous vegetables are believed to lower risk of cancer due to these beneficial sulforaphanes.

Ricing or mashing cauliflower allows you to mold the flavors you desire while still tasting like a traditional comfort food.  Tweak this recipe by adding your own preferences for spice level and ingredients.  Enjoy with beef, roast chicken, or baked halibut.

Ingredients:

-1 large head of cauliflower. Rinse, pat dry, and chop into florets, discarding the thick core.
-I rinsed can BPA free garbanzo beans (I prefer to use organically)
-1 cup low-sodium chicken stock. You can use vegetable stock if you prefer.
-olive oil cooking spray (or avocado oil cooking spray)
-8 oz brown button mushrooms, sliced
-1 yellow onion, chopped
-3 garlic cloves, rinsed
-1/4 sea salt or Kosher salt
-1/4 tsp fresh ground pepper
-2 tbsp fresh lemon juice
-11/2 ounce Pecorino Romano cheese (divided)
-1/2 cup chopped parsley (flat or curly- be sure to wash)
– 3 tsp olive oil (I prefer a flavored oil such as Mediterranean or basil olive oil)
*For more spice, add red pepper flakes in addition to the pepper, or sub a Chipotle olive oil instead of plain or flavored oil.  You can also add fresh thyme and reduce the parsley by that same amount

How To Cook:

Ricing Cauliflower

1. Divide cauliflower into 2-3 sections. Add chopped cauliflower into the food processor one at a time. Pulse until the pieces are the size of rice.  Transfer to a large bowl and continue process till it’s all ‘riced’.

2. In a blender, add rinsed beans and chicken stock. Process until smooth.

3. Add chosen cooking spray to a pan and heat on medium heat. Add cleaned mushrooms and onions. Cook for 5-7 minutes stirring often, till they are lightly browned. Add chopped garlic, salt & pepper and cook 1 minute. Add the lemon juice, increase the heat to medium-high and cook, stirring occasionally until liquid has evaporated.

4.  Pour blended bean broth purée into the pan. Gently fold till it’s well mixed, cover and cook over medium for 10 minutes.  Stir occasionally.

5. Uncover and reduce heat to low. Stir in 1/2 ounce cheese. Turn off heat and stir in parsley.  Divide portions amount plates. Drizzle with oil and remaining cheese.

Serving-1 1/2 cups cauliflower
Calories-240,  Total Fat-15g, Sodium- 180mg


I began Paula’s HealthyLiving.com to share my passion for staying fit, eating healthy and scheduling rest time.  As a 50 year old mother of 3, I understand that it can be difficult to make healthy meals, exercise and carve out time for you, while constantly doing this juggling act called, life!

Breakfast Sandwich Recipe

Buttery Ginger Amaranth Avocado Open-Faced Breakfast Sandwich

DSC_0047e

When it comes to breakfast, anything goes around here. One thing that is for sure is that great breakfast should be  balanced. Ever since I have taken a keen study on amaranth, I have discovered great health benefits. Amaranth is among a few vegetables that have complete protein. And since amaranth is a super vegetable, it is only rightful that it is served for the greatest meal of the day—breakfast. This sandwich is a combination of sweet salty, buttery, creamy nutty spicy flavours and textures. This is a perfectly balanced sandwich to assemble in no time.

What you will need:

1 Loaf of sweet bread, sliced

10 Handfuls of amaranth, Washed and drained

3 Avocadoes

Butter/margarine

¼C. Roasted sesame seeds

½ Tsp. Ginger, finely chopped

½ Tsp. Cooking oil

¼ C. Coconut flakes

Honey or olive oil for drizzling

A pinch of salt

Method

Spread butter on both sides of the slices of the bread. Heat a non-stick pan and grill the slices of bread till soft and moist with crunchy edges. Set the slices aside. In the same pan, add the cooking oil and let it get hot. Add the ginger. Once the ginger has released an aroma browned a little, add the amaranth. Keep stirring. The amaranth will release water. Cover the pan and let it cook for a short while in its juices. Remove the lid and add salt. Keep stirring. The amaranth will turn a bright green color when fully cooked but with a crunch. Remove from fire. To assemble the sandwich, arrange the amaranth on top of the bread slices. Peel the avocados and finely slice them. Arrange them on top of the amaranth. Generously sprinkle sesame seeds. Sprinkle with salt and coconut flakes. Finally, drizzle with olive oil (for a more savory taste) or honey (for a sweeter taste). Serve with your favourite beverage. Continue reading

carrot cake overnight oatmeal

Carrot Cake Overnight Oatmeal

 Carrot Cake Overnight Oatmeal

When I was about 17 years old, I found in one of my mom’s books a recipe, which said, “Beauty Oatmeal from France” in its headline. A very simple recipe that promises you to look your best by eating overnight oatmeal. The instructions were simple; add boiled water to oats in the evening eat them the next morning. Not so exciting right? The best things in life are usually the simplest.

I liked the simplicity of the recipe and for years, ‘Beauty Oatmeal’ has been one of my favorite breakfast options. Sometimes, I would add shredded apple, honey, and cinnamon to enrich the taste.

Now, almost twenty years later, I still enjoy my overnight oatmeal but with a few delicious twists. I have to thank my profession as fitness nutritionist for that. I’ve added healthy fats, such as chia seeds and nuts, and I’ve added protein – Greek yogurt. Now I have a complete meal that is rich in fiber, has balanced macronutrients, and tastes delicious. Oh, did I mention, it takes only 10 minutes to make.

I hope, you’ll like the overnight oatmeal option I am going to offer you today. This carrot cake version came accidentally one day when I used some shredded carrots instead of apple. My husband said that breakfast that day reminded him of carrot cake. I guess, a lot of wonderful ideas in cooking come by accident.

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Cauliflower and Sausage Casserole Recipe

This yummy casserole tastes like comfort food, but without the guilt.
Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.
Servings: 6
cauliflower casserole

Here’s what you need for this awesome casserole:Cauliflower shreded

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat-free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided

Here’s how you prepare this awesome casserole:

  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet, over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted. Then remove the cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.

Nutritional Analysis Cauliflower and Sausage Casserole

One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
From Trisha DeHall- Fit Body Bootcamp Newsletter

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Iced Coffee: Get Your Low-Calorie Fix at Home!

Iced CoffeeWhen trying to manage your weight and health goals you – as many people do- may try to change the way that you eat. You may decide to stay away from fried restaurant food and processed store-bought food to manage fat, sugar, and salt.  But, a coffee shop specialty drink can cost you a pretty penny and end up being a calorie-bomb!

Did You Know?

  • An 8-ounce cup of plain brewed coffee or espresso coffee contains no fat and only 2 Calories.
  • A Grande Peppermint White Chocolate Mocha has 520 calories which is the equivalent of 3.7 cans of Coca-Cola.
  • A Starbucks. Green Tea Latte has 350 calories or the same calories of a medium McDonalds French fry.
  • Cappuccino and latte coffee both contain large amounts of milk. The most common milk choices are full cream, skim, or soy.

iced coffee recipe

The following shows the Calorie and fat content per 3+ fluid ounces:

  • Full cream milk contains about 66 Calories and 3.9g of fat.
  • Skim milk contains about 34 Calories and 0.1g of fat.
  • Soy milk contains about 35 Calories and 2g of fat.

Most flavoured coffee and gourmet coffees contain coffee syrups in caramel, vanilla, hazelnut, chocolate, or other flavours. Each pump of syrup adds about 20 Calories or a tablespoon is around 50 Calories. Some drinks contain as many as 4 tablespoons (200 Calories). Sugar-free syrups are available and these add no calories or fat to a drink.

Recommended Recipe

Donna Gelb, a New York food pro shared these recommended recipes for making iced coffee drinks at home where you can control the amount of sugar in them. (ShopSmart.org) Continue reading