Minestrone Soup

I considered waiting to post this recipe until it cooled off a bit weather-wise but it's just too good not to share!  And so easy!  I find chopping vegetables therapeutic (it's one of my favorite things to do, is that sad?) and there is something so comforting about making a big pot of soup.  While making soup may be something cozy to do during colder months, the vegetables this time of year are just so delicious and really make this soup stand out.  This vegetarian soup has something for everyone and is hearty enough to stand on it's own.  I prefer to make my soups as low-sodium as possible and add just a touch of salt to taste at the end to really control how much salt I am getting, especially with the canned chickpeas, broth and tomatoes in this recipe, the sodium could really add up.  Serve it for dinner or bring it to work for lunch.  Your heart will thank you!

Minestrone Soup
Serves 10-12
Recipes by Ali Caron, RD

Ingredients:
2 Tbsp olive oil
1 cup celery, chopped
1 cup onion, chopped
1 cup carrots, chopped
1 small zucchini, chopped
2 cloves garlic, chopped
Salt and Pepper to taste
2 tsp dried oregano
1 can low sodium chick peas, drained and rinsed
2-3 cups low sodium vegetable broth
1 14.5oz can "no salt added" diced tomatoes
1 cup elbow macaroni
Optional: parmesan cheese

Directions:  In a large soup pot, heat olive oil over medium heat.  Add celery, onion and carrots and cook for about 5 minutes or until vegetables start to soften, stirring frequently.  Add zucchini, chick peas, garlic, salt, pepper and dried oregano and continue to stir for 1-2 minutes.  Add tomatoes, macaroni and 2 cup of vegetable broth to pot.  Stir, cover and let simmer for about 10 minutes.  Add another 1-2 cups of broth if needed.  Continue to cook for another 10 minutes or until vegetables and pasta are fork tender.  Serve and garnish with parmesan cheese.

Nutrition Facts: 139 Calories, 3.6g Fat, 23g Carbohydrate, 4g Protein, 4g Fiber, 364mg Sodium (or 497mg if added 1/2 tsp salt), 315mg Potassium

Vegetarian Chili Verde

Looking for a soup to get you through these last few days of what feels like winter this spring? Look no further!  This "green chili" is a little sweet, a tad tangy and a bit spicy.  It is satisfying and a perfect meatless Monday option everyone will love!  Try pairing it with tortilla chips or corn bread to balance out the heat of the pablano pepper.  Trust me, you will love this one!

Vegetarian Chili Verde
Recipe by Ali Caron, RD
Serves 5-6

Ingredients:

1 Tbsp olive oil

4 large tomatillos, husked, rinsed and chopped

1 sweet potato, peeled and chopped

1 russet or Yukon gold potato, peeled and chopped

1 Poblano pepper without seeds, chopped4 cloves garlic, chopped

2 shallots, chopped (or ½ cup chopped onion)

1 cup frozen corn

7oz can of mild green chilies

1 ½ Tbsp oregano

½ Tbsp cumin

1 Tbsp whole wheat flour

1-2 cups vegetable broth

Salt and Pepper to taste

Garnish: Chopped green onions

Directions:  Heat oil in large soup pot over medium heat.  Add tomatillos, potatoes, Poblano pepper, garlic and shallots, stirring occasionally until onions are translucent. 

Puree green chilies in food processor and add to pot along with corn, oregano, cumin and flour.  Stir well.  Add vegetable broth, a ½ cup at a time until desired thickness is reached.  Season with salt and pepper to taste. 

Allow to simmer for another 20 minutes when potatoes are tender.  Serve with optional green onion garnish.

Nutrition Facts (1 cup): 139 Calories, 4g Fat, 24g Carbohydrates, 5g Protein, 4g Fiber, 346mg Sodium, 548mg Potassium

Black Bean Soup

I had a different post planned for the first Lemon Pantry recipe of the year but with the Nor'Easter coming (or already here if you're further south) I thought a nice warm soup would be just perfect for a snowed in weekend.  I had a couple weeks off from blogging which I think was needed after a busy holiday season but I am happy to be back!  How are you all doing?!
This soup is my take on a classic that is so nice and filling but great for you.  It is low in fat and sodium yet high in fiber and a great vegetarian protein-packed meal! Plus, beans are a good source of magnesium and potassium.  I topped my soup with diced avocado and pico de gallo but you could serve it with sour cream or a few tortilla chips or even crumbled bacon if you're feeling frisky.  Best thing of all this tastes amazing and won't set your New Year's resolutions off just yet!  Have a great weekend everyone!

Black Bean Soup
Recipe by Ali Caron, RD
Serves 6-8

Ingredients:
2 Tbsp olive oil
1 red onion, chopped finely
2 large garlic cloves, minced
2 tsp cumin
2 cans black beans (do not drain)
1 cup vegetarian low sodium broth

Garnish: diced avocado and pico de gallo*

Directions: Heat olive oil and onion in a large soup pot over medium heat, stirring occasionally.  Add garlic cloves and cumin after a couple minutes and continue to stir until onions are translucent.  Pour in black beans and bring up to a simmer.   Remove 1-2 cups of soup with a ladle and puree in a food processor.   (Optional: Here I also scooped out most of the onions to puree to avoid having big chunks in the soup.)  Add pureed beans and broth to soup pot and bring back up to a simmer.  Dish into bowls, garnish and serve.

*For pico de gallo:  Finely dice onion and tomato and add a pinch of salt, a splash of lime juice and chopped fresh cilantro.  Mix and serve.

Nutrition Facts: 427 Calories, 5g Fat, 72g Carbohydrates, 25g Protein, 18g Fiber, 56mg Sodium, 1714mg Potassium

Roasted Butternut Squash Soup

We are into October, the leaves are changing and the crisp weather is here!  This weather means weekends are all about football, lit candles and something in the crockpot or on the stove.  One of my favorite, easy soups to make this time of year is butternut squash soup.  I find instead of going through all the work of chopping a tough little squash into cubes, I prefer to halve it and pop it in the oven.  This way, you can get busy prepping the soup and just scoop out the edible portion when you're ready.  I also think it adds more depth to the flavors of the soup along with the balsamic vinegar and cinnamon.  Dish out a bowl and plant yourself on the couch with a blanket while the game's on, you won't regret it!

Roasted Butternut Squash Soup

Recipe by Ali Caron, RD

Serves 4-6

Ingredients:

1 medium butternut squash, halved

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic

3-4 cups vegetable or chicken broth (I used Better Than Bouillon)

1 teaspoon Herbs de Provence

1 teaspoon balsamic vinegar

1/4 teaspoon cinnamon

Salt and pepper to taste

Directions:

Preheat oven to 375 degrees Fahrenheit.  Cut squash in half (the long way), scoop out seeds with a spoon and place in an oven safe dish, cut side down.  Add about 1 inch of water to dish.  Bake squash for 40-50 minutes. 

Meanwhile, chop onion and garlic.  When squash is almost done baking, sauté olive oil and onion for 10 minutes in a large soup pot on medium-low heat.  Add garlic to pot.  Scoop out butternut squash with a large spoon and add to soup pot, avoiding the outer skin.  Add seasonings, balsamic vinegar and about 2 cups of broth and bring to a simmer for 10-20 minutes or until squash is very tender. 

Remove pot from heat and using an emersion blender (or regular blender) puree soup.  Place back on low heat and add remaining 1-2 cups of broth until desired consistency is reached.  Bring back to a simmer and serve!

Nutrition Facts: 111 Calories, 6.5g Fat, 10g Carbohydrate, 4g Protein, 1.7g Fiber, 538mg Sodium, 380mg Potassium

*This recipe is vegan (if using vegetable broth), gluten- and dairy-free.

Grilled Salmon Tips Salad + Giveaway Winner!

Congratulations to Vera Khule, the winner of the Paderno Veggie Spiralizer!  Also, a big thanks to everyone who entered!

This week I had salmon for dinner twice, surprise surprise.  However, I decided to get a little fancy shmancy and added thinly sliced pears (the fanciest fruit) and goat cheese (the fanciest cheese) to a regular old salad.  Since the best part of salmon is the crispy bits, I decided to cut my salmon into 1-2 inch cubes for extra goodness.  I used Trader Joe's Olive Oil and Lemon Juice to whip up a fast yet delicate dressing for the top.  Behold, a salad with a face lift.

P.S. Fall is just around the corner!  What would you like to see this season on Lemon Pantry?

Grilled Salmon Tips Salad
Recipe by Ali Caron, RD
Serves 2

Ingredients:
2 5-oz portions of salmon, cut into 1-2 inch cubes
3 cups salad greens
1 pear, sliced thinly
2 tablespoon walnuts
2 tablespoon dried cranberries
2 oz goat cheese, crumbled

Spicy Lemon Dressing:
2 tablespoons Trader Joe's Olive Oil with Lemon Juice
1/4 teaspoon Dill
1/8 teaspoon Chili Powder
Salt and Pepper to taste

Directions: Lightly spray grill pan with non-stick olive oil spray.  Cook salmon for about 2 minutes on each side until all sides are golden brown.
Meanwhile, prep salad greens (1 1/2 cups on each plate) and arrange 1/2 sliced pears on top of each.  Sprinkle on cranberries and walnuts. 
Top salads with cooked salmon and crumbled goat cheese.  Drizzle each with 1 tablespoon of dressing.

Nutrition Facts: 551 Calories, 38g Fat, 19g Carbohydrate, 40g Protein, 4.5g Fiber, 186mg Sodium, 699mg Potassium

Recipe Makeover: Rachel Ray's Tomato Soup

On weekends when I'm home (and this summer there haven't been many) I love to spend the morning on the couch watching Pioneer Woman, Giada at Home, Barefoot Contessa, etc. with my coffee and my dog.  This week Rachel Ray made five make-ahead meals including tomato soup and an incredible grilled cheese.  Suddenly, I was in the mood to make soup since it was rainy and just slightly cool (excited for Fall, anyone?  Bueller?).  I followed her soup recipe pretty closely however, I decided to skip some unnecessary sodium and chose to make it (almost) dairy free.
The result is a soup you can feel great about and if you decide to dunk in some grilled cheese sandwiches, go for it!  It saves you around 100 Calories per serving, cuts down on half of the fat and at less than 140mg Sodium per serving, it is a low sodium soup!  Let me know in the comments if you'd like to see more Recipe Makeovers in the future!  Happy cooking!

Low Sodium Tomato Soup
Recipe by Ali Caron, RD
Serves 8

Ingredients:
2 Tablespoons olive oil
1 cup onion, chopped (about 1/2 a large onion)
2 cloves garlic, chopped
1 teaspoon dried basil
1 Tablespoon smoked paprika
3 cups low sodium vegetable stock
2 tablespoons tomato paste
1 28 ounce can whole peeled tomatoes, no salt added
Salt and Pepper to taste
Chopped chives for garnish (optional)
1 cup non-fat Greek yogurt (optional)

Directions:
In a large soup pot, heat olive oil over medium heat.  Sauté onion, garlic, basil, paprika and salt and pepper for 10 minutes or until onions are soft.  Stir in tomato paste and deglaze the pan with one cup of vegetable stock.  Transfer to a food processor and add the tomatoes.  Process until smooth or desired consistency.  Pour the soup back into the pot and add the remaining vegetable stock.  Bring soup to a simmer on low heat.  Serve with chopped chives and a dollop of Greek yogurt.

Nutrition Facts: 90 Calories, 3.5g Fat, 10.5g Carbohydrates, 4.5g Protein, 3g Fiber, 88mg Sodium, 403mg Potassium

Note: This recipe is a Low Sodium food.  This recipe saves you around 100 Calories per serving and has half the fat than the original.  (Also, dairy free without the Greek yogurt topping.)

Shrimp and Mango Salad with Edamame







If you're looking for a bright, refreshing salad packed with protein look no further.  This salad goes from freezer to table in 15 minutes or less.  I always keep frozen shrimp, corn and edamame on hand to add to quesedillas, salads or as side dishes and frozen mango to add sweetness to my smoothies in the morning. 

I recently bought Trader Joe's Reduced Fat Cilantro Dressing and I am an addict.  I meant it, I am putting this on everything.  For this recipe, I cooked the shrimp in a little bit of the dressing to give it a boost of flavor and of course I topped the entire salad off with a little more.  I see a purchasing few more bottles of this in my near future. 

 

 



Shrimp and Mango Salad with Edamame
Serves 2

Ingredients:
10-15 large frozen cooked shrimp
1/2 Tablespoon lime juice
Garlic powder to taste
Chili powder to taste
3 Tablespoons Trader Joe's Reduced Fat Cilantro Salad Dressing
2 cups mixed greens
1 cup edamame, thawed
1/2 cup frozen corn, thawed
1 cup mango, cubed

Directions:
Allow shrimp to thaw slightly then add to skillet over medium heat along with lime juice, chili powder, garlic powder and 1 tablespoon of cilantro dressing. Stirring occaisonally, cook for about 5-10 minutes or until heated completely through.
Add about 1 cup of greens to each serving bowl. Top each bowl with half of the shrimp, mango, edamame and corn. Drizzle about 1 tablespoon of dressing on each dish and serve.

Nutrition Facts: 365 Calories, 8g Fat, 37g Carbohydrate, 39g Protein, 7g Fiber, 806mg Sodium, 329mg Potassium

Crab and Avocado Salad with Chive Dressing

I must be dreaming.  Spring is here and all I can think about is warmer weather and heading to the ocean.  The snow storm planned for this weekend is not exactly cooperating with my train of thought, however.  Once it warms up a teensy bit and some of the snow melts you can bet I'll be taking Penny to the beach for a walk!
This week I broke the Cardinal Rule and grocery shopped while hungry, starving really, after I just finished a Body Attack class.  I think it must have subconsciously motivated me to be healthy because I spent a small fortune on the healthiest, most organic and convenient things I could get my hands on.  We're talking coconut water, maple almond butter, and all the fruit and vegetables I could carry.  In the mix were some pre-sliced brussels sprouts (See what I mean?).  Anyway, I grilled them up that night on my grill pan and they were delicious!  With some of the smaller, left over leaves I have been throwing them into salads and they add some crunch and a really mild flavor. I encourage you to try them!  I have never been a fan of the frozen, boiled to death, mushy type brussels sprouts but the fresh ones I can get on board with!
I stumbled upon a similar recipe here and while I couldn't get down with anchovies in my dressing, I did know that I would need to recreate this.  This version is really light and fresh and the dressing really puts it over the top.  If anyone needs me, I'll be over here eating this salad and dreaming of the ocean and warmer days.

Crab and Avocado Salad
Serves 2

Ingredients:
2 cups mixed greens
1/4 cup brussels sprout leaves
1/2 cup cherry tomatoes, halved
1 avocado, pitted and diced
1 6-oz can of crabmeat, drained (or 4oz cooked, fresh crabmeat)
1 piece of wheat bread
1 teaspoon olive oil

Chive Dressing:
Juice of 1 lemon
1/4 cup olive oil
1/2 tablespoon chives, chopped
salt and pepper to taste
Chili powder to taste

Directions:
Whisk together ingredients for dressing in a small bowl. Set aside.
Drizzle 1 teaspoon olive oil on piece of bread.  Cut into 1 inch cubes and toast until golden brown.
On a serving plate, place mixed greens, brussels sprout leaves, cherry tomatoes and avocado.  Next, place croutons on top of salad and then gently flake crabmeat on top.   Drizzle dressing on top and serve.

Nutrition Facts:  495 Calories, 27.5g Fat, 50.5g Carbohydrate, 15.5g Protein, 14g Fiber, 858mg Sodium, 858mg Potassium

5 Ingredient White Bean Soup

Hope you all had a safe and wonderful New Years!  I had a nice few weeks off from blogging but I'm happy to be back.
This first recipe of 2015 is so fast and easy you might be surprised how great it tastes.  It is also a great base for a number of variations just by adding chicken, sausage, mushrooms or whatever else you may have in your kitchen.  Because this white bean soup stores well and it is a perfect meal to prepare on Sunday and you'll be set for lunches for the week.
Enjoy this cozy meal that you can be sure will be in line with your New Year's resolutions!

5 Ingredient White Bean Soup
Serves 6

Ingredients:
2 Tablespoons olive oil
2 shallots, chopped
2 16-ounce cans of Cannellini beans, drained and rinsed
4 cups vegetable or chicken broth
1/2 to 1 cup of spinach, kale or other leafy greens
salt and pepper to taste

Directions:
Heat olive oil in a large soup pot.  Add shallots and sauté until golden brown.  Add 4 cups of broth and beans to pot.
Remove about 1/2 cup of beans and a few tablespoons of broth and puree in a food processor.  Add back to pot and add greens.
Serve with homemade croutons or crunchy bread.

Nutrition Facts: 469 Calories, 6g Fat, 76g Carbohydrates, 30g Protein, 31g Fiber, 294mg Sodium, 1783mg Potassium

Cranberry Couscous with Spinach

When the side dish becomes the star!  This couscous recipe is one that looks good and tastes even better if that’s possible.  I looked at a package of cranberries this weekend and thought “We have to make something with these.”   As I was perusing similar recipes, most I found were topped with green onion or cilantro but I decided to use spinach for and additional calcium punch.  Love those dark leafy greens.

The result is a light yet satisfying combination of tart and sweet.  We served it hot and Mediterranean style with hummus, homemade pita chips and bok choy.  After having it for lunch the following day I can’t decide if I prefer it hot or cold but I’ll let you decide.  The colors make it a perfect addition to any holiday meal!

“Couscous: The food so nice, they named it twice!” -Pineapple Express

Cranberry Couscous with Spinach

Serves 6

Ingredients:

1 cup uncooked couscous
½ cup dried cranberries
1 cup spinach cut into ribbons
¼ cup walnuts

Dressing:

Juice and zest of 1 lemon
2 teaspoons lime juice
¼ cup olive oil
2 cloves of garlic, minced
Salt and pepper to taste

Directions:  Prepare couscous according to directions.  Add to serving bowl.  Gently combine cranberries, spinach, walnuts.  Top with dressing, stir and serve.  Can be served warm or cold. 

Nutrition Facts:   221 Calories, 12g Fat, 25g Carbohydrate, 5g Protein, 2g Fiber, 34mg Sodium, 92mg Potassium

Avocado Bean Salad

This weekend we had some friends over for yard games and snacks before heading to the annual “street dance” in our town.  My roommate made everyone’s favorite, buffalo chicken dip, and I decided to whip up a close second place, my Avocado Bean Salad.  For me, it never turns out exactly the same but it’s one of those party snacks that is so yummy you might not notice it’s actually good for you.  I can say there are always black beans, always tomatoes and always avocado.  Other than that, I use what I have and rarely measure.  Gatherings are supposed to be fun after all so enjoy this no-stress dish that’s sure to be a crowd pleaser.

Avocado Bean Salad

Makes about 8 servings

Ingredients:

1 can black beans, drained and rinsed

3/4 cup of corn (I used frozen grilled corn from Trader Joe’s)

1 shallot or half small onion

1 avocado diced small cubes (not too ripe)

1/2 orange pepper diced (optional)

¾ cup cherry tomatoes quartered (or can use diced canned tomatoes)

Dressing:

Lime juice (or lemon juice)

Garlic powder

Chili powder

Salt and Pepper to taste

Dried or fresh herbs like cilantro (optional)

Directions:

Combine all ingredients mixing gently.  Add a small amount of seasonings at first and alter to taste.  Store in the refrigerator for at least 30 minutes to allow flavors to blend.  Serve with tortilla chips.

Blueberry Walnut Salad with Goat Cheese

Summer is officially in full swing and that means fruits and vegetables are easy to find and even easier to eat on hot, hot days.  You’ll probably see a few more salad posts before this glorious season is over.  I just can’t get enough of them.

That said, could we all just take a moment to enjoy how pretty this salad is?  I almost had a hard time eating it…almost.  It tastes even better than it looks, if that’s possible, and it is so easy to prepare and will impress your friends (I believe the words Domestic Goddess were used). 

Goat cheese can be somewhat pricey which is why I bought a small log.  However, it really is the pinnacle that puts this salad over the top and both my green beans and organic blueberries were crazy on sale.  Serve as a main course or as a beautiful side salad.  I did both.  (Yes, I prepared this two nights in a row, it was that good).

Recipe for Avocado Bean Salad here

Blueberry Walnut Salad with Goat Cheese

Serves 2

Ingredients:

2 cups of your favorite greens

½ cup fresh string beans

½ cup blueberries

1/3 cup walnuts

1 oz. goat cheese

Olive oil

Balsamic vinegar

Directions:

Wash and pat dry greens.   Place in medium serving bowl.  Break off ends of green beans and cut in half.  Place in bowl on top of greens with blueberries and walnuts.  Break up goat cheese with your fingers for a more rustic look.  Drizzle olive oil and vinegar (about a tablespoon of each) on top just before serving.

Nutrition Facts:  241 Calories, 17g Fat, 13g Carbohydrates, 11g Protein, 101mg Sodium, 4g Fiber