Clam Chowder in a Bread Bowl

I LOVE helping by giving out free information and recipes, but I could use a little help... I entered my sweetie pie, Kai in a photo contest. If you have time, please vote for him by clicking HERE. After you register and vote, you can go back and vote EVERY DAY until June 18th!

Do you suffer from migraines? PMS? Mood swings?Nutrition plays an important role in maintaining proper hormone balance. For example, things that increase estrogen make the monthly menstrual cycle much more uncomfortable and can cause migraines. Alcohol, carbohydrates and synthetic hormones in our food supply are some of the main culprits of these extreme hormone fluctuations.


Our body produces 3 types of estrogen:
1. Ovaries produce healthy estrogen: Estradiol
2. Fat Cells store and form unhealthy estrogen: Estrone
3. 3rd type is produced only when pregnant: Estriol

Healthy estrogen from our ovaries gives women ample curves, attractive breasts and youthful skin. However, estrogen from our fat cells and external sources causes too many curves…or you might say ‘bulges,’ mainly in the belly area (MEN THIS CAN HAPPEN TO YOU TOO). Farmers have known this for years. They use a little synthetic estrogen to fatten their cattle. But women say to themselves: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices. Our bodies make more estrogen when we eat too many processed carbohydrates. Insulin, the master hormone, is secreted from the pancreas in response to sugar and processed carbohydrates. Insulin stores fat and also causes our bodies to make more estrogen.

I write a chapter in my book: Secrets to a Healthy Metabolism on "Alcohol, It's NOT Just the Calories." When you consume alcohol, it increases estrogen by 300% and decreases testosterone for up to 24 hours. This is why men have a "beer belly" or should I say an "estrogen belly."


Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers...like they did in the schools on JAMIE OLIVER's FOOD REVOLUTION) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. Our produce is often laced with these substances. People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a "Tired-Toxic Liver", or environmental factors...all of which we have some power to control. The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects of chemicals, elements in food, environmental toxins, and even natural products of our metabolism, including excess estrogen. Anything that impairs liver function or ties up the detoxifying function will result in excess estrogen levels. Migraines are a common problem with excess estrogen. Click HERE to find supplements to help with hormone balance.


This is also why I choose Jay Robb whey; it is hormone free. Click HERE to find the Protein Powders I recommend. If you are allergic to whey/dairy, you can always use Jay Robb egg white or low-sugar allergen-free pea protein.

When Craig and I first married, he had to work in the San Francisco area. I was still in college, so on the weekends, I loved coming to visit him. I'm a quiet, country girl, but I really LOVED San Francisco and the whole coastal area. During one visit to Monterey, I ordered a HUGE bowl of clam chowder that was served in a bread bowl. Boy, it was so tasty, but I sure wasn't the person I am today! I didn't look healthy OR FEEL healthy. I don't know when my will power was strong enough to not order junk off of restaurant menus, it took years...but now there's no way I would sacrifice how good and strong I feel. I love the food I eat. I don't need wheat to satisfy my cravings.

BREAD BOWL:
1 cup Jay Robb unflavored whey protein (or egg white protein)

6 tsp coconut oil OR butter, melted (plus extra for greasing)
1 cup unflavored almond milk
1 cup chicken broth (or 1 more cup almond milk)
4 eggs
1/2 tsp Celtic sea salt

Preheat the oven to 425 degree F. Grease 6 soup bowls with butter or coconut oil spray. (Click HERE to find cute soup bowls). Place the bowls in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the whey, almond milk, broth eggs and salt. NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.

Carefully remove hot soup bowls from oven. Dollop 1 tsp of butter or coconut oil into each hot bowl and pour the batter in until 2/3 full. Bake for 15 minutes at 425 degree F. Leave the oven closed and reduce heat to 325 degree F to bake for an additional 10-12 minutes. Makes 6 servings. Set aside. Once totally cool, cut the top of the bread bowl off to fill with soup.


CHOWDER: 
4 slices bacon, chopped into pieces
1/2 cup minced onion
1/2 cup diced celery
1 cup cauliflower, cut into 1 inch pieces
2 cups chicken broth
1/2 tsp fish sauce (optional Umami flavor:)
1 8 oz package cream cheese
3 (6.5 ounce) cans minced clams
1 1/2 tsp Celtic sea salt
ground black pepper to taste

In a large skillet, fry the bacon, onion, celery, and cauliflower pieces in a pan until bacon is crisp. Drain juice from clams over the onions, celery, and cauliflower. Add chicken broth to cover, and cook over medium heat until veggies are tender. Meanwhile, in a large, heavy saucepan, add in the cream cheese, stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through season with salt and pepper. Makes 6 servings.


NUTRITIONAL COMPARISON (per serving)
Traditional Clam Chowder in a bread bowl = 611 calories, 23g fat, 16g protein, 81g carbs, 4g fiber (77g effective carbs)
"Healthified" Chowder = 382 calories, 24.2g fat, 36g protein, 5g carbs, 1g fiber (4 effective carbs)

Chicken DUMPLING Soup and Intestinal Health

Nope, this isn't apple juice... it is bone broth! I make a pot for my son Kai once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!

Bone broths are one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.

Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.

1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.

2. CROHN'S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.

3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.

4. AMINO ACIDS: Although gelatin isn't a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can't afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.

5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
"Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell

6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalizing agents to neutralize the acidity of the broth. I use coconut vinegar. Click HERE to find. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don't worry, it doesn't taste like coconut!



"Healthified" BROTH BASE:
4 quarts water (reverse osmosis filtered water is best)
1 Leftover bones and skin from one pasture fed chicken
1 whole clove fresh garlic, peeled & smashed
2 TBS apple cider vinegar (organic)
2 TBS coconut oil
2 onions, diced
2 stalks celery, sliced 1/4 inch thick
1 tsp thyme leaves

Place the water, chicken, garlic, and vinegar in a large kettle or a large crockpot and set the heat to "high." Bring to a boil, then reduce the setting to "low" for a soft simmer. Cook for a minimum of 8 hours and up to 24 hours. The longer it cooks the more nutrients and minerals!

Strain broth through a colander into a large container; reserve broth and discard skin and bones. Return kettle or crockpot to burner set on medium-high. Add oil, then onions and celery. Saute about 8 to 10 minutes or until tender. Add chicken, broth and thyme. Bring to a simmer.

DUMPLINGS:
1 cup coconut flour (OR 2 cups almond flour)
2 TBS psyllium husk fiber
4 eggs (2 eggs if using almond flour)
1 tsp Celtic sea salt
1/4 tsp thyme
IF USING COCONUT FLOUR: 1/2 cup chicken broth

In a medium sized bowl, mix the eggs, salt, flour, psyllium, and thyme, mix until sticky and well-blended. For coconut flour dumplings add a little broth until the dough sticks together. Shape into dumplings with hands. Note: These can be made ahead and frozen until you are ready for some soup!

With the soup at a simmer, add the dumplings. Cover the soup and cook for 20-30 minutes. Season to taste with salt and pepper. Enjoy! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 330 calories, 10g fat, 25g protein, 31 carbs, 2.2g fiber
Almond Flour Dumpling Soup = 363 calories, 22g fat, 29g protein, 9.7 carbs, 3.5 fiber
Coconut Flour Dumpling Soup = 291 calories, 12g fat, 28g protein, 11 carbs, 5g fiber

Chicken Soup

Everyone was all up in arms when Dr. Oz featured a segment on arsenic in apple juice, but did you also know it is found in non-organic chicken? But what is more concerning is the high levels of estrogen in chicken. Farmers have full knowledge that the estrogen will cause the animal to mature faster. Time magazine featured a groundbreaking study of 17,000 girls at 8 years old. 15% of these girls are going through early puberty. This October 2000 cover story, cites that some chemicals mimic estrogen and it is the increase in consumption of these chemicals for the early puberty in children. What else are these estrogenic chemicals doing?!!!

If you suffer from PMS, staying away from non-organic chicken is worth you money. The most common sign of PMS is weight gain just before a period caused by water retention. Other signs include breast tenderness and body temperature is decreased to about 97F because the increase in estrogen decreases the sensitivity of the thyroid receptor.

The bloating of PMS is just like the bloating in estrogen-filled chicken. Scientists now believe that these chemicals in our modern day life that mimic estrogen are the cause of PMS; also increasing breast and endometrial cancer.

To cure PMS is to get rid of the xenoestrogens in your life. Xenoestrogens are fat soluble and are stored in the body fat. I have many charts what foods to eat and not to eat to balance all of our hormones (testosterone, leptin, ghrelin, thyroid, estrogen, cortisol and others) in my book: Secrets to a Healthy Metabolism.

It can take years to get rid of these chemicals out of the body fat. You can speed up the process through exercise and sauna because the sweat carries the toxins out. Also Estrofactors, from Metagenics, helps speed up this process (click HERE to find).

Post-menopausal women must also listen up. They often say to me: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices. Our bodies make more estrogen when we eat too many processed carbohydrates. Insulin, the master hormone, is secreted from the pancreas in response to sugar and processed carbohydrates. Insulin stores fat and also causes our bodies to make more estrogen. This link to extra estrogen is also connected to Polycystic Ovarian Syndrome; which can cause fertility issues in young women.

So try this low carb, estrogen free chicken soup!



1/2 cup chopped onion
2 stalks celery, chopped
1/4 cup butter or coconut oil
1 1/2 tsp garam masala (or curry)
4 cups chicken broth
1/2 cup jicama, chopped
1/4 cup cauliflower "rice"
1 skinless, boneless chicken breast, cubed
Celtic sea salt to taste
Fresh ground black pepper to taste
1 pinch dried thyme
1/2 cup coconut milk (or more if you want a creamier soup)

CAULIFLOWER "RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.' Set aside.

Saute onions and celery in butter in a large soup pot. Add garam masala spice (or curry), and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour. Add jicama, cauliflower rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes. When serving, add hot coconut milk. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Using Cream/Rice/Apple = 213 calories, 13 carbs, 1.4g fiber, 6.2g protein, 16g fat
Using Coconut Milk/Cauliflower/Jicama = 171 calories, 3.8 carbs, 1.4 fiber, 7.9g protein, 13 g fat


Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g. It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.

Ramen and MSG

Yikes! With ingredients like this, do I really need to tell you that this plastic bag is nothing but junk?

Ramen Noodle Soup Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Vegetable Oil (contains One or More of Following: Canola Oil, Cottonseed Oil, Palm Oil) Preserved by Tocopherols and/or TBHQ and/or Ascorbyl Palmitate, contains Less than 2% of Salt, Sodium Tripolyphosphate, Potassium Carbonate, Sodium Carbonate, Sodium Alginate. Seasoning Mix: Salt, Monosodium Glutamate, Hydrolyzed Soy, Corn and Wheat Protein, Chicken Powder, Soy Sauce Powder (Wheat, Soybeans, Maltodextrin, Salt)Onion Powder, Garlic Powder, Spices, Chicken Fat, Calcium Silicate (Anticaking Agent)Celery Powder, Sugar, Dehydrated Leek, Turmeric Color, Autolyzed Yeast Extract, Citric Acid, Disodium Guanylate, Disodium Inosinate, Natural Flavors, Artificial Flavors.

MSG (an excitotoxin) causes damage to the neurons in your brain and has links to Parkinson’s disease, Alzheimer’s, Huntington’s disease and many others. Children are very susceptible to this type of effect on their sensitive and growing brains. Excitotoxins excite the neurons in the brain too much. They become exhausted and die. Neurotoxins are also a main cause of seizures . The damage may not be seen until many years later. When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of MSG.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest excitotoxins. BUT what is even more disturbing, is that when you switch to eating 100% free of processed food, our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood


​TBHQ comes from petroleum (think "lighter fluid"). It is banned in other countries. TBHQ keeps fats from going rancid, so you see it in a lot of foods that they want to have a long shelf life. It is considered an "anti-oxidant" BUT it can itself be oxidized into harmful molecules, like tert-butylquinone...causing a TIRED TOXIC LIVER (see chapter on the liver in Secrets to a Healthy Metabolism).

TBHQ also promotes production of quinone reductase, which is linked to cancer. TBHQ can cause a full range of reactions from asthma to anxiety, ADHD, insomnia, depression, tiredness, learning difficulties and children's behavior problems. This chemical is also found to effect estrogen levels...are you trying to get pregnant? or dealing with menopausal symptoms? I would avoid this like the plague.

"HEALTHIFIED" Ramen
3 1/2 cups vegetable broth
4 cups zucchini "noodles"
2 tsp organic Tamari sauce (soy sauce)
1/2 tsp chili oil (or sesame oil)
1/2 tsp minced fresh ginger root
1 egg, lightly beaten
2 green onions, sliced

Peel and "swirl" the zucchini using THIS TOOL: Spiral Slicer. In a medium saucepan combine broth, zucchini noodles, tamari sauce and ginger. Simmer, uncovered, for 10 minutes. Stir in chili or sesame oil. Slowly pour in the egg and stir for 30 seconds until the egg has cooked. Garnish with green onions. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ramen = 190 calories, 26 carbs, 2 g fiber (24 effective carbs)
"Healthified" Ramen = 75 calories, 5.3 carbs, 1.4 g fiber (3.9 effective carbs)

Cream of Asparagus Soup

It is spring time, which also brings to mind asparagus. Here is a great alternative to the goo that plops out of an aluminum can that Campbell's refers to as Cream of Asparagus Soup. Have you checked out the ingredients on the can? Yuck!

Ingredients: Water, Asparagus, Vegetable Oil (Corn, Cottonseed, Canola And/Or Soybean), Modified Good Starch, Wheat Flour, Contains Less Than 2% Of: Cream (Milk), Salt, Dried Whey (Milk), Soy Protein Concentrate, Sugar, Monosodium Glutamate, Spice

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!


Try this recipe instead, it tastes so good, no MSG is needed:)!

1 1/2 pounds fresh asparagus
1 cup chopped onion
6 TBS butter
1 pinch Celtic sea salt
6 cups chicken broth (or veggie broth)
4 TBS cream cheese
1 tsp dried dill weed
1 tsp Celtic sea salt
1/2 tsp ground white pepper
2 TBS organic tamari (soy sauce)

Break off and discard tough asparagus bottoms. Break off tips; set aside. Coarsely chop stalks. Cook in skillet over medium heat with onion in butter, salting lightly, for 8 to 10 minutes. When onions are clear add the stock. Cook 8 to 10 minutes. Cool slightly.

In blender, puree 1/2 the soup with cream cheese until very smooth.

Return puree to the rest of the soup pan. Add dill, 1 teaspoon salt, pepper, and tamari. Add in the asparagus tips. Heat gently but don't boil. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Soup = 255 calories, 22.3g carbs, 3.3g fiber, 9.9g protein
"Healthified" Soup = 200 calories, 6.5 carbs, 2.7 fiber, 10.9g protein

MSG STUDIES: Guimaraes RB, Telles MM, Coelho VB, Mori C, Nascimento CM, Ribeiro. Brain Res Bull. 2002 Aug. 'Obesity induced by neonatal monosodium glutamate treatment in spontaneously hypertensive rats: An animal model of multiple risk factors.' Iwase M, Yamamoto M, Iino K, Ichikawa K, Shinohara N, Yoshinari Fujishima. Hypertens Res. 1998 Mar. 'Hypothalamic lesion induced by injection of monosodium glutamate in suckling period and subsequent development of obesity.' Tanaka K, Shimada M, Nakao K Kusunoki. Exp Neurol. 1978 Oct. No, the date of that last study was not a typo; it was published in 1978.

Delicious Ham and "Potato" Soup

The traditional recipe for ham and potato soup uses potato, and a butter/flour mixture for a thickener. I switched out the potato and used cauliflower to save over 90 calories and 25 carbohydrates per cup of vegetable. I also ditched the butter/flour thickener and used cream cheese which added a ton of flavor without any extra calories.



3 1/2 cups chopped cauliflower
1/3 cup diced celery
1/3 cup finely chopped onion
3/4 cup diced cooked ham
3 1/4 cups chicken broth
1/2 tsp Celtic sea salt, or to taste
1 tsp fresh ground black pepper
5 TBS cream cheese

Combine the cauliflower, celery, onion, ham and broth in a stockpot. Bring to a boil, then cook over medium heat until cauliflower is tender, about 10 to 15 minutes. Remove from heat, puree 1/2 of the cauliflower chunks with the cream cheese until very smooth. Add puree back to the soup. Add salt and pepper to taste. Serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 195 calories, 19.5 carbs, 1.9g fiber, 10.5g fat, 6.1g protein
"Healthified" Soup = 71 calories, 3.8g carbs, 1.4 g fiber (2.4 effective carbs), 3.9g fat, 5.5 g protein

Seafood Chowder

A chowder is traditionally thickened with flour, milk and the starch from the potatoes. In my recipe, I used the cauliflower puree to thicken the soup. I also kept some whole cauliflower pieces to have chunks like a potato in traditional chowder.



4 slices bacon, diced
1 cup chopped onion
4 cups chicken broth
4 cups cauliflower, in 1 inch pieces
1 1/2 tsp Celtic sea salt
Fresh ground black pepper to taste
3 TBS butter
2 (10 ounce) cans minced clams and/or 2 cups prepared lobster

Place diced bacon in large stock pot over medium-high heat. Cook until almost crisp; add onions, and cook 5 minutes. Stir in broth and cauliflower, and season with salt and pepper. Bring to a boil, and cook uncovered for 15 minutes, or until cauliflower is fork tender. Remove 3/4 of the cauliflower and place into a food processor. Process cauliflower until very smooth. Return to the pot. Add in butter. Drain clams, reserving clam liquid; stir clams and 1/2 of the clam liquid into the soup (or use your favorite seafood). Cook for about 5 minutes, or until heated through. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Chowder = 396 calories, 24 carbs, 2.2 fiber
"Healthified" Chowder = 127 calories, 3.4 carbs, 2.3 fiber

Lipton Soup Mix

Here is another item to toss from your pantry...LIPTON SOUP MIX! It seems harmless, but think again. It contains trans-fat, MSG, soy, corn syrup, sugar, caramel coloring (which is banned in other countries due to the link to cancer).

Ingredients: Onions (deyhydrated), salt, cornstarch, onion powder, sugar, corn syrup, hydrolyzed soy protein, caramel color, partially hydrogenated soybean oil, monosodium glutamate, yeast extract, natural flavors, disodium inosinate, disodium guanylate.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

3/4 cup instant minced onion
1/3 cup beef bouillon powder (watch for gluten and MSG)
4 tsp onion powder
1/4 tsp crushed celery seed
1/4 tsp powdered stevia (or 1 tsp erythritol)

Combine all ingredients and store in an airtight container. About 5 tablespoons of mix are equal to 1 1¼-ounce package. NOTE: To make onion dip: Mix 5 tablespoons with one pint of sour cream. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup Mix = 70 calories, 13 carbs, 1 fiber
"Healthified" Soup Mix = 40 calories, 7 carbs, 1.1 fiber

Easy Tomato Soup and FRUCTOSE Facts

Here is another common staple in most people's pantries that you can easily recreate.

Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.

You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is heroin!

Facts on Fructose
1. Fructose = 100% of the metabolic burden rests on your liver.
2. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme in the glucose metabolism pathway.
3. Consequently, large amounts of fructose are shunted past the sugar-regulating pathways and into the fat-formation pathway instead.
4. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE
5. Consuming fructose is essentially consuming fat!
6. FRUCTOSE = high uric acid, increase blood pressure and causes gout.
7. Fructose has no effect on ghrelin (hunger hormone) and interferes with your brain’s communication with leptin (hormone that tells us we are full), resulting in overeating and causing leptin resistance.



Try this instead:
1 can Cantadina Thick and Zesty Tomato Sauce
1/2 tsp onion powder
1/4-1/2 cup veggie/chicken broth (depending on how thick you want it)
OPTIONAL: 1 drop stevia glycerite (for a sweeter taste that Campbell's has)

In a saucepan, combine all the ingredients. Bring to a boil and let the flavors meld a bit and serve! Easy! Makes 2 servings.

Serve with HEALTHY GRILLED CHEESE using real tomatoes or eggplant.


NUTRITIONAL COMPARISON (per serving of soup)
Campbell's Soup = 90 calories, 19 carbs, 2g fiber
"Healthified" Soup = 74 calories, 10 carbs, 3.5g fiber

Cream of Mushroom Soup

Here is another item to toss from your pantry! What is that gelatinous goo anyway?

Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Modified Food Starch, Wheat Flour, contains Less than 2% of: Cream (Milk)Salt, Dried Whey (Milk)Monosodium Glutamate, Soy Protein Concentrate, Yeast Extract, Spice Extract, Dehydrated Garlic.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

"HEALTHIFIED" CREAM OF MUSHROOM SOUP
1 pound regular white mushrooms, cleaned, quartered or sliced
1 TBS lemon juice
1 TBS butter
2 TBS minced shallots
1 tsp dried thyme
1/2 bay leaf
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
4 ounces cream cheese
2 cups veggie/chicken broth

In a food processor, coarsely chop mushrooms and lemon juice. Melt butter in a sauce pan and lightly sauté shallots on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears. Add salt, pepper, cream cheese and chicken stock and bring to boil. Reduce heat and simmer for 20 minutes. Simmer for 10 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Campbell's Soup = 166 calories, 10g fat, 6.2g protein, 14 carbs, 2g fiber
"Healthified" Soup = 155 calories, 13g fat, 6.4g protein, 5.9 carbs, 1.3g fiber

Chili in a Biscuit Bowl

This was an awesome treat after a day of playing in the snow! I had the chili "melding" in the crockpot on low all day and I made the mini bread bowls the day before and stored them in the freezer for an easy addition to meals. All I had to do was shred some sharp white cheddar for the top. Yum!

2 pounds ground grass fed beef
1 pound spicy Bolinski's chicken sausage or Italian sausage
2 cans Cantadina Thick and Zesty Tomato Sauce
1/2 yellow onion, chopped
3 stalks celery, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 green chile peppers, seeded and chopped
2 slices nitrate free bacon
1 cup beef broth
1/4 cup chili powder
1 TBS minced garlic
1 TBS dried oregano
2 tsp ground cumin
1 tsp dried basil
1 tsp Celtic sea salt
1 tsp ground black pepper
1 tsp cayenne pepper
1 tsp paprika
1 (8 ounce) block Cheddar cheese, freshly shredded

Heat a large stock pot over medium-high heat. Crumble the ground chuck, bacon and sausage into the hot pan, and cook until evenly browned. Drain off excess grease. Pour in the tomato sauce. Add the onion, celery, green and red bell peppers, chile peppers, and broth. Season with chili powder, garlic, oregano, cumin, basil, salt, pepper, cayenne, and paprika. Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally. After 2 hours, taste, and adjust salt, pepper, and chili powder if necessary. The longer the chili simmers, the better it will taste. Remove from heat and serve, or refrigerate, and serve the next day. To serve, ladle into bread bowls, and top with shredded Cheddar cheese.

BREAD BOWL:
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces Sour Cream or cream cheese

Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff (see photo). Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease muffin tins and spoon the mixture into the pan (forming a dip in the middle), making 12 medium bowls or 24 mini bowls. Bake at 350 degrees for 12-15 minutes. You may need to put the center down once they come out so you can fill it with chili. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving of chili):
Traditional Chili (with beans) = 600 calories, 55 carbs, 11g fiber
"Healthified" Chili = 459 calories, 5.9 carbs, 2.8g fiber

Traditional Bread Bowl = 332 calories, 61.7 carbs, 0 fiber, 10g protein
"Healthified" Bread Bowl = 80 calories, 0.9 carbs, 0 fiber, 10.3g protein

Tomato Gorgonzola Bisque

In this recipe I swapped out the heavy cream, skim milk and sugar with chicken broth and stevia. This cut a lot of calories, yet kept a lot of flavor. I LOVE this soup. I often add some baby lobster pieces from Trader Joe's to make a filling lunch.

1 TBS butter or coconut oil
¼ large red onion, diced
½ cup red bell pepper, diced
2 cloves garlic, minced
¼ Cup Gorgonzola cheese, crumbled
4 oz cream cheese, softened
1 cup veggie/chicken broth
1 (14.5 oz.) diced tomatoes
1 ½ Cups tomato sauce
2 tsp dried basil
1/4 tsp stevia glycerite (or to taste)
¼ tsp pepper

Heat oil in a medium saucepan over medium heat. Add the onion, pepper, and garlic; cook and stir 4 to 5 minutes or until vegetables are soft. Add the cheeses and broth; heat mixture until cheeses melt and the mixture is simmering.
Stir in the tomatoes (including their liquid), tomato sauce, basil, stevia, and pepper. Continue to simmer mixture for 15 to 20 minutes while stirring constantly. Do not boil. OPTION: Cool soup a bit and puree it until smooth, then return to heat. Topped with a Parmesan crisp! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 257 calories, 14.3 carbs, 2.2 fiber
"Healthified" Soup = 202 calories, 5 carbs, 2.5g fiber

Why it’s Healthy
B1, B3, B6, Folate, C, A
Potassium, Magnesium, Iron, Zinc, Calcium, Iodine, Chromium
Omega 3 and 6

Lobster Bisque with Tomato and Brie Bread

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

1 bag Trader Joe's lobster
3 TBS butter
1 leek, halved lengthwise
1/2 onion, halved
1 stalk celery, in big chunks
3 sprigs fresh thyme
2 strips orange zest
2 TBS tomato paste
8 ounces cream cheese
3 cups chicken broth
Celtic sea salt and freshly ground black pepper
Finely chopped chives, for garnish
OPTIONAL: a splash of congac (for flavor, I didn't use)
Grilled Brie and Tomato, optional, recipe follows

Heat butter in a saucepan. Add the leeks, onion, celery, 1/2 the thyme, 1/2 the orange zest and the tomato paste. Cook about 10 to 15 minutes. Add the cream cheese and the broth and bring to a boil. Immediately decrease the heat and gently simmer until the soup is reduced and thickened, about 30 to 45 minutes. Strain this into a clean pot and season with salt and pepper if needed; keep warm. Open the bag of lobster and add it to the strained bisque. To serve, ladle the bisque into warmed soup bowls. Top with the Grilled Brie and Tomato, if desired. Makes 4 servings.

NUTRITIONAL COMPARISON (per 1 cup)
Traditional Lobster Bisque = 250 calories, 13 carbs, trace fiber
"Healthified" Bisque = 209 calories, 3 carbs, trace fiber


PROTEIN BREAD:
3 eggs, separated
1/2 cup unflavored egg white or whey protein
3 ounces cream cheese, room temperature
1/2 tsp onion powder (optional)

Preheat the oven to 375 degrees F. Separate the eggs (save the yolks for a different recipe...creme brule???), and whip the whites for a few minutes until VERY stiff. Slowly fold in the whey protein and onion powder if using. Then slowly fold in the cream cheese into the whites (making sure the whites don't fall). Grease a bread pan and fill with "dough." Bake for 40-45 minutes or until golden brown. Let completely cool before cutting or the bread will fall.

Grilled Brie and Tomato on Crusty Bread:
1 pint cherry tomatoes
2 tablespoons extra-virgin olive oil
Celtic sea salt and freshly ground black pepper
3 TBS butter, softened
6 (1/2-inch thick) slices PROTEIN BREAD
1/2 pound brie, sliced thin

Heat the broiler. Put the cherry tomatoes onto a baking sheet, drizzle them with olive oil, and season them with salt and pepper. Broil them until they burst; set them aside.

Butter the protein bread on both sides and top each with several slices of brie. Broil until the cheese is bubbling and slightly browned. Top with the tomatoes. Serve immediately. Makes 6 servings.

NUTRITIONAL COMPARISON (per grilled cheese)
Traditional Grilled Cheese = 380 calories, 28 carbs, 1 g fiber
"Healthified" Grilled Cheese = 176 calories, 2.8 carbs, 0.6 g fiber (2.2 effective carbs)

Pearl Millet(Jowar) Vegetable Stew.And the winners...

Contrary to the dull,bone-chilling and lifeless weather outside, this heartwarming invigorating stew is just what one needs to drive the winter blues away.



Pearl Millet is another hearty whole grains like barley or farro,that is ideal for making wholesome stews that is all-vegan.To get the best of the flavor,the stew needs to be cooked at low heat and vegetables should be added when millet is almost tender,so the vegetables still retain there crunchiness and color.
Recipe: Pearl Millet(Jowar) Vegetable Stew
Serves 2-3
Ingredients
1 cup Pearl Millet
1 large onion,finely chopped
1 plum tomato,finely chopped
1/2 pound of fresh or frozen vegetables,chopped(Carrots,peppers,broccoli and others of choice)
1 teaspoon fresh ginger,finely grated
2 cloves garlic,finely grated
1/2 teaspoon hot chili powder or cayenne pepper
1/4 teaspoon turmeric
1 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil
Fresh herbs for garnish(Parsley,cilantro or baby fenugreek/methi)

Method
Rinse Pearl Millet in cold water and set aside.
Heat the oil on medium heat in a large pot or skillet. Add the onions ,saute for 2 minutes until translucent, then add the garlic,ginger,tomatoes ,turmeric and chili powder.Add the Millet,saute for 3-4 minutes,then add 3 cups of water.Cover and simmer for 40-45 minutes until slightly tender to touch,then add the chopped mushrooms and simmer another 10-15 minutes on low heat vegetables and millet are tender.Serve warm with some fried onions.
You can also use a slow cooker and cook for 2-3 hours or a pressure cooker takes about 25-30 minutes on medium-low heat.Be sure to add vegetables when the millet is almost tender.


The recipe is my entry for this weeks' Weekend Herb Blogging #266,hosted by Cinzia from Cindystar

Dr.Axe's Real Food Diet Cookbook Giveaway

The winners have been chosen:

1.Jennifurla
2.Zanjabil
3.RARA - AVIS

Congratulations !! Please contact me(at YasmeenHealthnut@gmail.com) in next 7 days to receive your free copy.

Baked "Potato" Soup

3 bacon strips, diced
1/2 small onion, chopped
1 clove garlic, minced
1 tsp Celtic sea salt
1 tsp dried basil
1/2 tsp pepper
3 cups chicken broth
3 cups cauliflower flowerettes
2 ounces cream cheese
1/2 tsp hot pepper sauce
Fresh Shredded Cheddar cheese
Minced fresh parsley

In a large saucepan, cook bacon until crisp. Drain, reserving 1 tablespoon drippings. Set bacon aside. Saute onion and garlic in the drippings until tender.

In another pot, bring chicken broth to a boil and place cauliflower in the pot. Boil for 6 minutes or until very tender. Stir in salt, basil and pepper; mix well. Turn down heat, and cream cheese and hot pepper sauce; heat through but do not boil. Remove from heat and place in a food processor to blend until smooth. Place in bowls, garnish with bacon, cheese and parsley. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Potato Soup = 323 calories, 7g fat, 7.8g protein, 21 carbs, 2.6g fiber
“Healthified” Mock Potato Soup = 120 calories, 7g fat, 8.1 g protein, 6.2 carbs, 2.77 fiber

NUTRITIONAL COMPARISON:
1 cup Potatoes = 116 calories, 28 carbs, 4 fiber
1 cup Cauliflower = 28 calories, 3 carbs, 1 fiber

Chicken Wild "Rice" Soup

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way. Comfort food without the guilt!

"HEALTHIFIED" WILD "RICE" SOUP
1/2 cup butter
1/2 finely chopped onion
1/2 cup chopped celery
1/2 pound fresh sliced mushrooms
6 cups chicken broth
1 cup chopped asparagus
1 cup cauliflower "rice"
1 pound boneless skinless chicken breasts, cooked and cubed
1/2 tsp Celtic sea salt
1/2 teaspoon curry powder
1/2 teaspoon mustard powder
1/2 teaspoon dried parsley
1/2 teaspoon ground black pepper
1 cup chopped almonds
1 cup cream cheese or coconut cream


In a food processor (or cheese grater), chop cauliflower into small rice-like pieces (see photo). Set aside.

In a large saucepan, melt butter over medium heat. Stir in the onion, celery and saute for 5 minutes or until soft. Add the mushrooms and saute for 2 more minutes. Slowly add in the chicken broth, stirring constantly. Bring to a boil, reduce heat to low and let simmer.

Next, add the asparagus, cauliflower rice, chicken, salt, curry powder, mustard powder, parsley, ground black pepper, almonds and cream cheese. Allow to heat through, and wisk to incorporate the cream cheese. Let simmer for 1 to 2 hours.

Nutritional Comparison (serves 8)
1 serving Traditional Soup: 529 calories, 28.7 carbs, 3.6 fiber
1 serving of "Healthified" Soup = 365 calories, 6.5 carbs, 3.7 fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE 'CAULIFLOWER RICE'

Broccoli Cheese Soup

No Velveeta found in this recipe!

1/2 cup butter
1/4 onion, chopped
1 (16 ounce) chopped broccoli (from my garden:)
4 (14.5 ounce) cans veggie/chicken broth
4 oz cream cheese
1-2 cups sharp cheddar, shredded (depending on how "cheesy" you want it)
1 TBS garlic powder

In a stockpot, melt butter over medium heat. Cook onion in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes. Reduce heat, and stir in cheeses until melted. Mix in garlic powder. Enjoy! Serves 6

NUTRITIONAL COMPARISON:
Traditional Broccoli soup with FAKE cheese = 491 calories, 35g fat, 19g protein, 35 carbs, 3 fiber
"Healthified" Broccoli soup = 421 calories, 35g fat, 19g protein, 6.5 carbs, 3 fiber

Clam Chowder in a "Bread" Bowl

So after I ate the soup, I was reminded of the clam chowder in a bread bowl that I had in San Fransisco years ago. So the photo is showing the bread bowl and the soup separate, but you all should put the two together for maximum enjoyment.

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

3 (6.5 ounce) cans minced clams
4 slices bacon, chopped into pieces
1/2 cup minced onion
1 cup diced celery
2 cups cubed Daikon
2 cups chicken broth
1/2 tsp fish sauce (optional Umami flavor:)
1 8 oz package cream cheese
2 TBS red wine vinegar
1 1/2 tsp Celtic sea salt
ground black pepper to taste

In a large skillet, fry the bacon, onion, celery, and Daikon pieces in a pan until bacon is crisp. Drain juice from clams over the onions, celery, and Daikon. Add chicken broth to cover, and cook over medium heat until veggies are tender. Meanwhile, in a large, heavy saucepan, add in the cream cheese, stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through, stir in vinegar, and season with salt and pepper.

Bread Bowl:
3 eggs, separated
1/2 tsp cream of tartar
3 oz sour cream or cream cheese
1/2 cup unflavored whey or egg white protein

Preheat oven to 375 degrees. Separate the eggs and add sour cream to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff. Then add the protein powder. Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Form tinfoil into a "bowl" shapes (or use an oven-safe bowl-shaped pan). Grease tinfoil and spoon the mixture into the bowl, making 6 bowls. Bake at 375 degrees for 18 minutes. Keep oven shut, and leave the buns in there for another 5 minutes or until cool. *Adapted from Oopsie Rolls on Lighter Side of Low Carb blog
Nutritional info (per bowl): 80 calories, 0.9g carbs, 0 fiber, 6.3g protein

Nutritional Comparison: Serves 8
USING POTATOES = 501 calories, 28.4g carbs, 2.2 fiber, 23.9g protein
USING DAIKON = 410 calories, 8.4 carbs, 2.4 fiber, 23.9g protein

French Onion Soup

When you order French Onion Soup at restaurants, do you know what you are actually consuming? Check our these ingredients: Culver's French Onion Soup - Water, onions, seasonings (hydrolyzed corn gluten, soy and wheat gluten proteins, salt, dextrose, sugar, autolyzed yeast extract, caramel color, natural flavor, tartaric acid, disodium inosinate, disodium guanylate, spice), water, margarine [liquid and partially hydrogenated soybean oil, water, salt, whey, soy lecithin, mono & diglycerides, artificial flavor, beta carotene (for color), vitamin A palmitate], salt, gelatin, onion powder, autolyzed yeast extract, caramel color, soy lecithin, spices, garlic powder.

Onions are so healthy, help your body deal with inflammation, fight chronic disease and regulate blood sugar. They help our body fight against many bacteria including Bacillus subtilis, Salmonella, and E. coli. The World Health Organization (WHO) suggests eating onions for treatment of poor appetite and to prevent atherosclerosis.

WHY ONIONS:
1. SULFER: Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure.
2. FLAVONIODS: Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease.
3. ANTI-CLOTTING: Onions are also natural anticlotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The anti-clotting effect of onions closely correlates with their sulfur content.
4. BLOOD SUGAR: One cup of raw onion contains more than 20% of the daily requirement of the trace mineral chromium, important for helping the body to metabolize sugar and lipids.
5. GOOD GUT BACTERIA (increase serotonin/decrease cravings): Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.
6. ANTIOXIDANTS: Onions are rich in phytochemicals and the antioxidant flavonoid quercetin, which helps lower the risk of high blood pressure, heart attack, and many types of cancer.
7. ASTHMA: In addition, onion extracts help with treat coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms, they have very powerful anti-inflammatory properties. Onion extract helps to decrease allergy-induced bronchial constriction in asthma patients. Click HERE to find pure onion extract.

I don't know a better way to massively dose our body with onions more than French Onion Soup!

Ingredients:
1/2 cup unsalted butter
2 TBS Coconut oil
4 cups sliced onions
4 (10.5 ounce) cans beef broth/veggie broth
1 tsp dried thyme
Celtic sea salt and pepper to taste
8 Protein Buns
4 slices provolone cheese
2 slices Swiss cheese, diced
1/4 cup grated Parmesan cheese

Melt butter with oil in an 8 quart stock pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions. Add beef broth and thyme. Season with salt and pepper, and simmer for 30 minutes.

Heat the oven broiler. Ladle soup into oven safe serving bowls and place one Protein Bun on top of each. Layer each slice of "bread" with a 1/2 slice of provolone, 1/2 slice diced Swiss and 1 tablespoon Parmesan cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly. Serves 8

NUTRITIONAL COMPARISON (per serving)
Traditional French Onion Soup (using wine and real bread)= 732 calories, 79 carbs, 4g fiber
“Healthified” French Onion Soup = 350 calories, 8 carbs, 1.7g fiber

Chicken "Noodle" Soup

I remember enjoying a bowl of Campbell's Chicken Noodle Soup as a kid, but now that I know what the ingredients are in that little metal can...no thank you!

INGREDIENTS: Chicken stock, enriched egg noodles (wheat flour, egg solids, niacin, ferrous sulfate, thiamine, mononitrate, riboflavin, folic acid), cooked chicken meat, water, contains less than 2% of the following ingredients: salt, chicken fat, cooked mechanically separated chicken, monosodium glutamate, cornstarch, onion powder, modified food starch, yeast extract, spice extract, soy protein isolate, sodium phosphates, beta carotene for color, chicken flavor (contains chicken stock, chicken powder, chicken fat), flavoring, dehydrated garlic.



I was reminded of the wonderful Daikon veggie last night when I took a teenager and her mom to the grocery store last night for some healthy shopping. I also noticed Daikon hash-brown recipe on the UNBREADED Blog.

A one cup serving of daikon contains about 20 calories, 4g carbs and 2g of fiber for an effective carb count of 2g. Daikons are an excellent source of vitamin C and has lots of magnesium, folate, and provides 10% of your RDA for fiber.

CHICKEN "NOODLE" SOUP:
4 cups chopped, cooked chicken meat
1 cup chopped celery
1/4 cup chopped carrots
1/4 cup chopped onion
1/4 cup butter
4 cups Daikon OR zucchini (cut into noodle shapes)
12 cups chicken broth
1/2 tsp dried marjoram
3 slices fresh ginger root (optional)
1/2 tsp ground black pepper
1 bay leaf
1 TBS dried parsley

Peel and cut daikon with the veggie cutter (click HERE to find it on Amazon.com) or by hand to resemble noodles. In a large stock pot, saute celery and onion in butter until soft. Add chicken, carrots, chicken broth, marjoram, ginger, black pepper, bay leaf, and parsley. Simmer for 30 minutes. Add Daikon, and simmer for 10 more minutes. Makes 10 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Noodle Soup = 227 calories, 8g fat, 24g protein, 19 carbs, 2 fiber
"Healthified" Noodle Soup = 120 calories, 8g fat, 24g protein, 4g carbs, 2g fiber