How Do I Choose a Healthy Breakfast Cereal? Helpful Tips

Are you tired of reaching for your go-to bowl of cereal only to be met with the guilt of consuming high levels of sugar? You're not alone. Millions of people worldwide rely on cereal as their breakfast staple, but many of our beloved brands fall short when it comes to health benefits. But, worry not! We're here to help.

There are plenty of nutritious and delicious cereal options available in the market that can be a healthier alternative to your favorite brand. Let us help you make an informed decision and choose a cereal that not only satisfies your cravings but also keeps you healthy and energized throughout the day.

1. Limit the sugar  

Health experts recommend choosing breakfast cereals with a minimal quantity of added sugar. It's prudent to opt for brands with under 10-12 grams of total sugar per serving. Check the ingredient lists for sweeteners such as brown rice or corn syrup, as well as compounds ending in "-ose," such as fructose, sucrose, or maltose. 

 

 

2. Look for more fiber

A recent scientific review found that cereal users are more likely to meet their daily fiber requirements, which range from 25 to 38 grams for people based on their age and gender. While some brands supplement their cereals with added fiber, such as inulin, which is derived from chicory root and resembles grain-based fiber, choosing whole grains provides additional benefits. Cereals made from 100% whole grains, such as oats, wheat, and barley, with at least 4 grams of fiber per serving (usually ¾ to 1 ¼ cups), help decrease BMI and improve cholesterol levels. These cereals are high in fiber, which promotes satiety and makes it easier to meet daily fiber goals. 

 

 

 

3. Choose a whole-grain base

Health experts advocate for cereals with a healthy whole grain foundation or ones that are specifically labeled as "100% whole grain." These kinds include cereals made from ancient grains such as quinoa, millet, and sorghum, as well as brown rice and whole-grain maize. A higher ranking of whole grain ingredients on the label indicates a higher percentage of whole grains in the product. Consider using low-sugar sprouting alternatives, ideally based on oats.

4. Choose options with more protein

Fiber is the star of the nutritional lineup, but protein plays a supporting role. To get your day started and keep you satisfied until lunchtime, aim for a breakfast with at least 15 grams of protein—a standard that many cereals fall short of. To increase protein intake, choose cereals that contain nuts, seeds, or legumes. Aim for a minimum of 5 grams of protein per serving, and increase your consumption by adding a cup of dairy milk, which has 8 grams. 

 

When choosing non-dairy milk options, keep in mind that they often have lower protein content, with coconut and rice variants carrying less than 1 gram per cup, almonds 1-2 grams, oats delivering 4 grams, and soy leading the pack among plant-based options with 6-9 grams. 

 

Consider supplementing your cereal with other dairy-free additions, such as a tablespoon of flaxseeds, which contributes 3 grams of protein per serving.

5. Be mindful of the sodium content  

It’s equally important to look at the sodium levels in the cereal. Experts recommend aiming for 200 mg or less of sodium per serving, particularly for those looking to reduce their salt intake.

 

6. Watch out for BHT

Butylated hydroxytoluene (BHT) is a chemical preservative that keeps packaged foods fresh by blocking fat breakdown. While the Food and Drug Administration considers the preservative to be safe, it has been linked to cancer in certain animal studies and is on watchdog groups' "approach with caution" lists. In contrast, mixed tocopherols (vitamin E) are a safer preservative that can be used in place of BHT.

 

 

7. Check serving size

It's important to always verify the serving size of your cereal. Experts strongly recommend verifying the accurate serving size listed. For instance, if the packaging indicates that ¾ cup yields 5 grams of sugar, yet you typically pour 1 1/2 cups, you're actually consuming 10 grams of added sugar. Serving sizes can be deceptively small, especially for cereals lacking nutrients like fiber, crucial for satiety. Opting for a nutritious cereal initially ensures feeling full with a ¾ cup serving. The higher the content of whole grains, the more likely it contains fiber and protein, aiding in satisfaction.

 

 

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This is Why You Should Include Buckwheat in Your Diet

If there is one superfood that does not get enough attention, it is probably buckwheat. Though the name might suggest otherwise, buckwheat is not wheat at all. It is the seed of a plant called Fagopyrum esculentum, which belongs to a group of plants called pseudocereals, the same group as quinoa. All pseudocereals are gluten-free, and for that reason, it's very popular among those who are sensitive to gluten or are simply trying to avoid it.

Buckwheat is mainly harvested in Russia, Kazakhstan, China, and Eastern Europe. The grain-like seeds can be processed into groats, noodles, and flour. The groats are used in much the same way one would use rice and provide the basis for many traditional European and Asian dishes, and the flour can be used in a variety of delicious gluten-free baked goods. The reason we are telling you all of this is that buckwheat is incredibly nutritious and definitely worth adding to your diet. These are the important health benefits of buckwheat you need to be aware of: 

1. Improves blood sugar control

Buckwheat contains rutin, quercetin, and other similar biochemicals that may have a positive impact on the glucose levels in our body. But the component that was found to have the most beneficial impact on blood glucose levels in both human and animal studies of buckwheat is called chiro-inositol. While researchers do not yet know precisely how it works, early evidence suggests that chiro-inositol makes cells more sensitive to insulin and may even act as an insulin mimic.

2. Improves cardiovascular health

Like other whole grains, buckwheat promotes heart health, as it is rich in protein, fiber, and antioxidants. It has been found to improve blood lipid profile, including lower the levels of LDL (bad) cholesterol and raise the levels of HDL (good) cholesterol, as well as the capacity to lower blood pressure.

A study conducted by the US Agricultural Research Service tested whole wheat, brown rice, and buckwheat, and found that all three aid in lowering blood pressure. Seven men and nine premenopausal women consumed the same diet for 2 weeks. When the time was up, the researchers exchanged 20% of the participants’ energy (carbs) with the three types of whole grains mentioned above. The subjects had to persist with this new diet for 5 weeks. During this time, systolic and diastolic blood pressure were reduced thanks to the whole-grain intake, irrespective of the type.

3. Rich in fiber and promotes healthy digestion

This property is thanks to how rich buckwheat is in fiber. For every one-cup serving of cooked groats, this food provides 6 grams of dietary fiber. The fiber is concentrated in the husk, which coats the groat. Additionally, the husk contains resistant starch, which is categorized as a type of fiber. Resistant starch is fermented by gut bacteria in the colon. These beneficial bacteria produce short-chain fatty acids which, in turn, improve gut health, normalize bowel movements, and help in maintaining a healthy weight.
 

 

4. May protect against breast cancer

 

Speaking of fiber, it has also been found to be one of the components that help buckwheat prevent breast cancer. Recent studies have shown dietary fiber possesses a powerful anti-carcinogenic effect, primarily on the development of breast cancer cells in postmenopausal women. In fact, a study showed that the frequency of breast cancer is 50% lower in women who consumed the recommended amount of daily dietary fiber. 

 

This anti-cancer property of buckwheat is also thanks to the lignans it contains, which are converted into animal lignans in our stomachs. Animal lignans are integral in the defense against breast cancer and other hormone-based cancers.  

 

5. May Prevent Gallstones

Another disease the insoluble fiber in buckwheat helps prevent is gallstones. How does that happen? Researchers believe that insoluble fiber not only aids the food to move quicker through the intestines but also reduces the secretion of bile acids - excessive amounts of which contribute to gallstones formation. Other foods that are abundant in fiber and have this effect include tomatoes, cucumbers, apples, berries, and beans. 

 

 

6. Source of Vegetarian Protein

Buckwheat is an excellent source of digestible plant protein. For every 100 gram serving, this food contains as much as 14 grams of protein, and 12 different amino acids to support growth and muscle synthesis. Admittedly, the protein content is not as high as it is in some beans and legumes, but it is higher than most whole grains.

How to Cook Buckwheat Groats 

To cook raw buckwheat groats, you will need two cups of water for every cup of groats, and ½ tablespoon of salt. 

 

Bring water to boil in a small pot, then add the buckwheat and salt. Return to a boil, then reduce heat to a simmer, cover, and cook until tender. It should take about 10–15 minutes. Drain off any remaining water. It is not recommended to rinse the groats after cooking, as you might do with pasta. If you plan to add the groats to a soup, you should do so during the last 20 minutes of the soup’s cooking time, and refrain from adding too much! The groats will inflate 3-4 times their original size. 

 

There are of course many more elaborate and delicious buckwheat recipes that can found online!

 

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12 Healthy Foods You Can Eat At Night Guilt-Free

Many of us know that in order to maintain a normal and healthy weight, it’s best to avoid burdening the stomach with large portions of food in the evening. 

 

However, if you get home after a long day with an urge to eat, it’s worth knowing the most recommended foods to snack on. The following 12 foods, that can be eaten any way you like, are healthy and satisfying foods that will contribute to a healthy digestion process and a fully functioning digestive system.

1. Corn  

Cooked corn is a great dish that you can eat late in the evening without worrying about its effects on the body. It's a delicious grain that prevents the accumulation of fat stores and its vitamin B and essential minerals content helps to protect the body and bones. In addition, thanks to its high amount of thiamine, it also helps to maintain the health of your nervous system. 

 

If you ate a heavy lunch and want to avoid harmful weight gain, corn is a choice that will leave you satiated and satisfied. However, you should choose fresh corn over canned corn as this can contain ingredients and additives you'd be better off avoiding. 

 

 

2. Celery  

Celery is a unique negative calorie vegetable, which means that the amount of energy it takes the body to break it down exceeds the number of calories it contains. Therefore, celery is a recommended diet vegetable you can chop up and snack on in front of the television or computer as you won’t go to sleep bloated.

3. Turnips  

 

You’re probably guilty of underestimating the value of one of the most nutritious vegetables in the cruciferous family, meaning you're missing out on quite a few of its benefits. The turnip contains sulfur that is useful for detoxifying the body, and it helps strengthen our immune system. 

 

 Turnips are highly recommended for treating high cholesterol and obesity, as well as common health problems such as constipation. The fact that it contributes to cleansing the body will help you end the day without feeling heavy, so it’s highly recommended to add turnips to your salad.

 

 

4. Squash 

This gourd is a great source of vitamins C and E, and it's rich in potassium and fiber. Thanks to the fact that it contributes to the feeling of satiety and is easy to digest, it's a great addition to your evening menu. It can be enjoyed in soup dishes, salads and more. 

 

Squash has a very low caloric value so, even at the end of a high-calorie day, you can eat it to your heart's content. Click here for a great squash pasta recipe, as well as other healthy pasta replacements. 

 

 

5. Purple cabbage 

Purple cabbage is rich not only in color but also in taste, and its health benefits turn it into a vegetable that should be included in your evening salads. Thanks to beta-carotene, which turns into vitamin A in our bodies, purple cabbage helps maintain digestive and urinary system tissue. 

 

It also has high levels of sulfur, which allows it to contribute to cleaning the digestive system and preventing constipation. Also, it's especially recommended if you happen to be hungry at 6 PM but need to stay up late, as it helps to prevent fatigue and contributes to concentration. 

 

 

6. Mushrooms 

 

Cooked and non-fried mushrooms are a great dish with low calorie and low-fat value, which will help you fall asleep at night without feeling hungry or heavy. Mushrooms are rich in vitamin D, which strengthens the skeletal system, and they are also a great solution for people suffering from problems such as high blood pressure as they contain low levels of sodium and high levels of copper. 

 

 

7. Beets  

Beets are a common vegetable known for their ability to treat anemia, but it is also important to know that they help with metabolism, detoxification, and constipation. Therefore, if you want to avoid weight gain, you should add beets to your diet regularly. Click here to learn how to make beet bread, so that you can add a purple and healthy flair to your sandwiches. 

 

 

8. Codfish  

If you want a dinner that includes a large main course, you can prepare some codfish with a side of jasmine rice. Cod is a lean fish that does not contain much fat, so it won’t overload your digestive system and it’ll help you avoid overeating in the evening. Also, thanks to its omega-3 and omega-6 fatty acids content, cod helps strengthen the immune system - which contributes to the proper functioning of many organs in the body. 

 

 

9. Cherries  

 

Cherry juice is the most recommended option for anyone who likes to finish the day with a delicious and refreshing drink. Instead of choosing sodas, rich in sugar or caffeine, go for cherry juice. Cherries contain melatonin, which is responsible for regulating our bodies’ internal clock so that even those who suffer from insomnia can benefit from a restful and pleasant sleep.

10. Oatmeal  

You may have been advised to eat oatmeal if you have high cholesterol or blood pressure, and while many of us eat it in the morning, you may be surprised to find that it is also a great food for late evening. Since oatmeal is rich in fiber, it contributes to the digestive process and calms the intestines, so it's a great choice for dinner in the evening. 

 

 

11. Kiwi  

Kiwis help the body burn fat, contribute to digestion processes, and helps remove toxins from the body. By adding them to your fruit salad or oatmeal, you can enjoy all these benefits. They also have a host of other benefits such as their high antioxidant content, their anti-carcinogenic properties, and even their contribution to beautiful skin and hair.

 

12. Pear 

If you get hunger pains shortly before bedtime, you may in some cases prefer to go to the fruit bowl and take an apple. However, eating an apple may have you feeling hungry again shortly after, so choose a pear instead. Pears satiate the feeling of hunger, help digestion and have fewer calories than apples, so it's definitely a delicious and satisfying choice to finish the day off with.

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Overnight oats recipes that will make you want to eat them everyday!

Overnight oats are a great source of protein as well as complex carbohydrates. Here are 4 yummy recipes to try out!

Overnight oats make for a delicious and healthy breakfast. Image courtesy:

Who doesn’t love a creamy bowl of overnight oats with fruits and crunchy nuts? You would agree when we say that overnight oats make for a wholesome breakfast that would not only keep you full for a long time, but make you look forward to breakfast everyday as well.

What’s more? These can be eaten cold or hot and can be made days in advance. So, overnight oats are the perfect meal-prep as well. Besides being incredible in taste, they are also extremely healthy.

What are overnight oats?

Overnight oats are a convenient and nutritious breakfast option that has gained popularity for its simplicity and versatility. “You can make your bowl of overnight oats by mixing rolled oats with milk or yogurt and letting the mixture sit in the refrigerator overnight. This extended soaking period allows the oats to absorb the liquid, resulting in a soft and creamy texture without the need for cooking,” says dietitian .

What kind of oats are best to make overnight oats?

Rolled oats, also known as old-fashioned oats, are the most commonly used and recommended type to include in overnight oats recipes. “They have a hearty texture and absorb liquids well during the soaking process, resulting in a creamy and satisfying consistency,” says Goyal.

4 overnight oats recipes you must try

Here’s how to make overnight oats! These are four delicious variations of overnight oats for you to try:

1. Classic Overnight Oats

INGREDIENTS

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or plant-based)
• 1/2 cup yogurt
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup
• Toppings: Sliced bananas, berries, and a sprinkle of chopped nuts

2. Apple Cinnamon Overnight Oats

To prepare, you need:

• 1/2 cup rolled oats
•  1/2 cup unsweetened almond milk
•  1/2 cup applesauce
•  1/2 teaspoon cinnamon
•  1 tablespoon chopped walnuts
•  Toppings: Sliced apples and an extra dash of cinnamon

3. Chocolate Peanut Butter Banana Overnight Oats

To prepare, you need:

•  1/2 cup rolled oats
•  1/2 cup milk (dairy or plant-based)
• 1 tablespoon cocoa powder
• 1 tablespoon peanut butter
• 1/2 banana, mashed
• Toppings: Sliced banana, a drizzle of peanut butter, and a sprinkle of dark chocolate chips

4. Berry Almond Crunch Overnight Oats

To prepare, you need:

• 1/2 cup rolled oats
• 1/2 cup Greek yogurt
• 1/2 cup almond milk
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon sliced almonds
• Toppings: Additional mixed berries and a handful of granola for a crunchy texture

Here’s how to prepare your overnight oats

Step 1: In a jar or container, combine the oats, liquid, and any additional seeds or flavourings.
Step 2: Mix well and refrigerate overnight.
Step 3: In the morning, give it a good stir and add your chosen toppings.

What is the secret to making the best, yummiest and healthiest overnight oats?

Here are some tips:

1. Base Ingredients

Use high-quality rolled oats for a hearty texture. Choose a nutritious liquid like milk (dairy or plant-based) or yogurt to provide protein and enhance creaminess.

2. Sweeteners

You must choose natural sweeteners like honey or maple syrup. Alternatively, rely on the natural sweetness of fresh fruits. Be mindful of added sugars to keep your overnight oats healthier.

3. Toppings

Add a variety of toppings for flavour and nutrition. Fresh fruits, nuts, seeds, and dried fruits can contribute vitamins, minerals, and antioxidants.

4. Protein Boost

Consider adding protein sources such as chia seeds, flaxseeds, or a scoop of nut butter. This enhances satiety and adds nutritional value.

5. Spices and Flavourings

Experiment with spices like cinnamon or nutmeg for added flavour without extra calories. Vanilla extract can also enhance the taste.

6. Texture Enhancement

For added texture, layer your overnight oats with crunchy elements like granola or toasted coconut.

7. Portion Control

Be mindful of portion sizes to maintain a balanced meal. Adjust quantities based on your individual dietary needs.

What are the health benefits of overnight oats?

1. Heart health

The beta-glucans in oats are a soluble fibre that has been linked to improved heart health. They can help lower LDL cholesterol levels, potentially reducing the risk of cardiovascular diseases.

2. Weight management

The combination of fiber and protein in overnight oats promotes a feeling of fullness, which may help control appetite and caloric intake.

3. Blood sugar control

The soluble fiber in oats slows down the absorption of glucose, aiding in better blood sugar control. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

4. Digestive health

Oats contain both soluble and insoluble fiber, supporting healthy digestion. The fiber adds bulk to stool, preventing constipation and promoting regular bowel movements.

5. Nutrient variety

The toppings provide vitamins, minerals, and antioxidants, contributing to overall health.

6. Energy boost

The complex carbohydrates in oats release energy slowly, providing a sustained energy boost. This can help maintain energy levels throughout the morning and enhance overall productivity.

7. Protein intake

Adding milk, yogurt or protein-rich toppings such as nuts and seeds increases the protein content, supporting muscle health and repair.

8. Balanced nutrition

Overnight oats allow for a balanced combination of macronutrients (carbohydrates, protein, and fats) and micronutrients.

9. Convenience and time-saving

The ease of preparation and the ability to make overnight oats ahead of time save valuable morning minutes.

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Anti-inflammatory recipes

Anti-inflammatory recipes

Here are easy anti-inflammatory recipes that you can try at home.

1. Turmeric roasted vegetables

Ingredients

• Assorted vegetables like sweet potatoes, broccoli and carrots: 4 cups (Chopped)
• Olive oil: 2 tablespoons
• Turmeric: 1 teaspoon
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Toss chopped assorted vegetables with olive oil, turmeric, salt, and pepper.
• Roast in the oven at 400°F for about 25-30 minutes or until vegetables become tender then serve.
•  

2. Salmon with quinoa and spinach

Ingredients

• Salmon fillets: 4
• Quinoa: 1 cup (uncooked)
• Spinach: 2 cups
• Cherry tomatoes: 1 cup (halved)
• Lemon: 1 (sliced)
• Olive oil: 2 tablespoons
• Garlic: 2 cloves (minced)
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Heat quinoa with water in a pan until the water is boiling.
• Put a lid on the pan, and simmer the quinoa until it’s absorbed all the water. Sauté spinach and cherry tomatoes in olive oil and garlic.
• Grill or bake salmon fillets.
• Serve over a bed of cooked quinoa and sautéed vegetables.

 

3. Chia seed pudding with berries

 INGREDIENTS

 Chia seeds: 1/2 cup

Almond milk: 2 cups 

Vanilla extract: 1 teaspoon

Honey: 2 tablespoons 

Mixed berries: For topping

Method

• Mix chia seeds with honey, almond milk and vanilla extract.
• Keep it in fridge for 3 hours or overnight.
• Top with fresh mixed berries before serving.
•  

4. Quinoa and black bean salad

Ingredients

• Quinoa: 1 cup (uncooked)
• Black beans: 1 can (drained and rinsed)
• Cherry tomatoes: 1 cup (halved)
• Cucumber: 1 (diced)
• Red bell pepper: 1 (diced)
• Avocado: 1 (diced)
• Lime juice: 3 tablespoons
• Olive oil: 2 tablespoons
• Cumin: 1 teaspoon
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Cook quinoa by heating it with water in a pan.
• After boiling the water, cover the pan. Simmer the quinoa and wait for it to absorb all the water.
• Mix the cooked quinoa with black beans, cherry tomatoes, cucumber, red bell pepper and avocado.
• Drizzle lime juice, olive oil, and sprinkle cumin, salt and pepper on it.
•  

5. Green tea poached salmon

Ingredients

• Salmon fillets: 4 fillets
• Green tea bags: 2
• Ginger: 1 tablespoon (grated)
• Garlic: 2 cloves (minced)
• Soy sauce: 1/4 cup
• Honey: 2 tablespoons
• Green onions: 2 tablespoons (chopped)

Method

• Prepare a strong cup of green tea and wait for it to cool down.
• In a pan, heat the cooled green tea, ginger, garlic, soy sauce and honey, and bring to a simmer.
• Add salmon fillets and poach for 8 to 10 minutes.
• Garnish with chopped green onions.

While incorporating anti-inflammatory foods is beneficial, it’s crucial to maintain a balanced diet that includes a variety of nutrients. Relying too heavily on specific food groups may lead to nutritional imbalances.

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Anit-inflammatory foods

 Inflammation is a crucial part of your body’s defense mechanism. It is the process by which your immune system fights against injuries or infections. Inflammation is required for your body’s healing system, but chronic inflammation can cause problems. It has been associated with various health conditions, including heart disease, diabetes and arthritis. You can include anti-inflammatory foods in your diet to contribute to overall health and well-being. You can try some of the anti-inflammatory recipes to reduce inflammation in your body.

 

What are anti-inflammatory foods?

Anti-inflammatory foods are those that are believed to help reduce inflammation in the body, says a  clinical nutritionist . Here are some examples of anti-inflammatory foods:

1. Fruits and vegetables

Rich in antioxidants, vitamins, and minerals, fruits and vegetables can help combat inflammation. Berries, leafy greens, tomatoes, seasonal vegetables and oranges are particularly known for their anti-inflammatory properties.

Increase your vegetable intake to combat inflammation.

2. Fatty fish

Omega-3 fatty acids found in fatty fish like salmon, anchovies, mackerel, and sardines have anti-inflammatory effects. These fatty acids help reduce inflammation and may lower the risk of chronic diseases.

3. Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds are good sources of healthy fats and antioxidants. They may help reduce inflammation and support heart health, says the expert.

 

4. Whole grains

Foods like brown rice, quinoa, and whole wheat contain fiber, have anti-inflammatory properties. Fiber also promotes gut health, which is linked to overall well-being.

 

5. Spices

Certain spices have anti-inflammatory compounds. Turmeric, for example, contains curcumin, which may have anti-inflammatory effects. Ginger and garlic are also known for their anti-inflammatory properties.

6. Olive oil and cold pressed oils

Extra virgin olive oil and cold pressed oils are rich in monounsaturated fats and antioxidants, which can help reduce inflammation and support heart health.

 

 

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Creamy Zucchini Soup with Mixed Herbs

     

This creamy zucchini soup recipe uses herbs and chicken/ veg broth to create a wonderfully healthy, smooth, and relaxing meal. You can add milk and shredded cheddar cheese to make it extra creamy.

Ingredients for Creamy Zucchini Soup with Mixed Herbs: 

 

Olive oil - as needed 

 

Onions - 1 1/2 cups (chopped) 

 

Garlic - 3 cloves (minced) 

 

Zucchini - 2.5 lbs. (1-inch thick slices) 

 

Chicken broth - 5 cups (fat-free, less-sodium) 

 

Baguette - 1 (1/4-inch thick slices) 

 

Parsley leaves - 3/4 cup 

 

Fresh tarragon - 3 tbsp. 

 

Fresh chives - 3 tbsp. (chopped) 

 

Lemon juice - 1 tsp. 

 

Salt and Pepper - as needed 

 

 

 

Method of preparing the Creamy Zucchini Soup with Mixed Herbs: 

 

Heat some oil in a Dutch oven over medium-high heat. Add onion and 2 tbsp minced garlic; then sauté 5 minutes or until tender. 

 

Add zucchini, broth, salt, and pepper, and then bring to a boil. Reduce heat, and simmer 25 minutes or until zucchini is very tender. 

 

Let stand 5 minutes. Place the zucchini mixture in a blender, cover tightly, and process until smooth.

 

If there's too much, work in batches. Place pureed zucchini mixture in a deep pan. 

 

Cook over low heat 5 minutes or until thoroughly heated.

 

Remove from heat and cover to keep warm. 

 

Preheat oven to 400°F (200°C). Place bread slices in a single layer onto a baking sheet. 

 

Coat bread with olive oil. Bake for 5 minutes or until toasted. 

 

Mix remaining 1 tbsp minced garlic, parsley, tarragon, chives, oil, lemon juice, salt, and pepper. 

 

Rub bread with the mixture. Serve the soup topped with the bread.

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Source: MyRecipes

Butternut Squash Soup

Here's a great way to make your fall afternoons better. This butternut squash soup has tons of flavor and can be whipped up in no time. It's a super easy way to make use of squash. This soup is creamy and super healthy. Leftover butternut squash soup tastes even better the next day.

  

 

 

Ingredients for Soup: 

 

Butter - 1 tbsp. 

 

Butternut squash - 3 1/2 cups (about 1 1/2 pounds) (cubed and peeled) 

 

Carrots - 3/4 cup (chopped) 

 

Sweet onion - 1/2 cup (chopped) 

 

 

Chicken/ veg broth - 2 1/2 cups (fat-free and less-sodium) 

 

Half and Half - 1/4 cup 

 

Salt - 1/8 tsp. 

 

 

Ingredients for Toast: 

 

French bread - 4 (1-ounce) slices 

 

Swiss cheese - 3 ounces (thinly sliced) 

 

 

Method of preparing the Soup: 

 

Melt butter in a large saucepan over medium-high heat. Add squash, carrot, onion, and sauté for 12 minutes. Add  broth, and bring to a boil. 

 

Cover, reduce heat and simmer for 30 minutes. Remove from heat, and stir in half-and-half and salt. Preheat broiler. Place squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape), and secure blender lid on blender. 

 

Place a clean towel over the opening of the blender lid (to avoid splatters). Blend until smooth. 

 

 

Method of preparing the Toast: 

 

Arrange French bread on a baking sheet. Broil for 1 minute or until lightly toasted. Turn bread over, and top evenly with Swiss cheese. 

Broil for 1 minute or until bubbly. Serve toasts with soup. 

 

 

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Source: MyRecipes

Vegetable Soup with Pistou Sauce

This classic French soup is finished with a dollop of pistou, a French nut-free version of the Italian pesto. It's a simple soup typically made with whatever vegetables are in season. Generous spoonfuls of green pistou add a wonderful garlicky flavor to it. Have it as a filling meal any time you want. 

Ingredients for Soup: 

 

Navy beans - 1/2 cup (dried) 

 

Water - as needed 

 

Leeks - 1 3/4 cups (chopped) 

 

Onions - 1 cup (chopped) 

 

Carrots - 1 cup (about 2 medium) (finely chopped) 

 

Tomatoes - 1 cup (chopped, seeded, and peeled) 

 

Potato - 3/4 cup (peeled and diced) 

 

Salt - 1 1/2 tsp. 

 

Black pepper - 1/4 tsp. 

 

Parsley - a handful

 

Bay leaf - 1 

 

Thyme - a dash (ground) 

 

Zucchini - 1 1/2 cups (about 2) (diced) 

 

Elbow macaroni - 3/4 cup (uncooked) 

 

Green beans - 1/4 lb (trimmed and cut crosswise in half)

Ingredients for Pistou: 

 

Basil leaves - 1 cup (fresh) 

 

Parmesan cheese - 1/3 cup (grated) 

 

Garlic - 4 cloves (peeled) 

 

Olive oil - 2 tbsp. 

 

Thyme - 2 sprigs (optional) 

 

Method of preparing the Soup:  

Sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches above beans, then cover and let stand for 8 hours. 

 

Drain, and return beans to pan. Add 6 cups water, then bring to a boil. Reduce heat, and simmer for 45 minutes or until tender. Drain, and then return beans to pan. 

 

Add leek and next 9 ingredients (through dash of thyme) to the pan, stirring to combine. Add 10 cups water, and then bring to a boil. Reduce heat, and simmer 30 minutes or until potato is tender. 

 

Stir in zucchini, macaroni, and green beans. Cook 15 minutes or until macaroni is tender. Discard bay leaf.

Method of preparing the Pistou: 

Combine basil, cheese, and garlic in a food processor, and then process until a stiff paste forms. With processor on, slowly pour oil through food chute, and process until well blended. Serve with soup. Garnish with thyme sprigs (optional). 

 

Chef's Tip: You can use vegetable stock or light chicken stock instead of water if you have some available. 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

The 12 Best Foods for Your Abs!

 Introducing the 12 best foods to burn excess stomach fat and keep your body trimmed and thin. Remember, physical activity is only half of what it takes to have a nice flat stomach, eating right is the other half.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.