Healthy Living: Hardy Black Bean and Cod Soup

Black Bean and Cod is a hardy soup that is sure to stick to your ribs and warm any chill from the evening air. Beware you must love black beans and cod fish to enjoy this recipe.  A single serving provides 29 grams of protein with approximately 310 calories. As a dinner, this soup offers a number of positive benefits that extend beyond its muscle building properties. 

Black beans support cardiovascular health, nervous system functioning, and protects against cancer (1). Black beans also support colon health by allowing it to produce appropriate bacteria to ensure the track functions effectively (2). You are not only getting your protein but also protecting your body. 

I’m lazy and like to cook with a slow cooker when I can. Beans can take a long time to cook well and ensure the right consistency. A crock pot allows you to cook your beans without having to monitor a simmering pot. The water used to cook the beans becomes part of the soup mix instead of discarded. 

Directions:

-Pour beans in a slow cooker.

-Cover with water by approximately 3 inches.

-Cook on low for 8 hours.

-Put the rest of the ingredients in slow cooker and turn the setting on low for 9 hours. 

Ingredients:

-2 cans chicken brother or bouillon cubes.

-8 oz cod broken apart.

-2 garlic cloves

-1/2 cup diced onions

-1 cup diced tomatoes

-Black pepper, seasoning salt, salt, etc… for taste

Recipe: The Three Minute Chip Dip

Chip dip is something we need from time to time for events, parties, or personal use. It isn’t generally healthy unless the right ingredients are used. Time and taste are often weighed before making a decision to make a particular type of dip. When you are on the go and don’t have much time try this simple sour cream based dip. 

It works with chips or vegetables. It is a touch sweet but it will appeal to most pallets. There is no need to be a chef when you can make this option quickly. If you are making it for personal use you will have plenty left over. 

Directions:

Step1 : Place all ingredients in bowl or blender.

Step 2: Mix until smooth.

Ingredients:

16 oz sour cream

16 oz mayonnaise (use light or alternative Vegenaise if you want a healthier option)

1 oz ranch dressing mix

Finely chopped onion and/or garlic (optional)

2 Tbsp 60 calories

5 g fat

Simple Chicken Dumpling Soup

Creating simple and hardy meals does not always require slaving in the kitchen. It is hard to maintain a healthy diet when engaged in a busy life and convenience foods are at every turn.  A slow cooker can save time by allowing you to put food into cooker in the early morning and have it finish just a few hours before getting home. 

Chicken and Dumpling soup is both hardy and healthy. A bowl will range in calories depending on the size of that bowl and the ingredients one uses. At its worst it is under 300 calories while at its best 140 calories. Protein is high due to the white chicken breast. 

I do not like dry meat and white chicken breast seems to be the worst. However, when cooking with a slow cooker it will come out very soft and soaks in the flavors of the rest of the soup. It is tender and will come apart very easily even without almost any chewing. 

Ingredients: 

4 chicken breasts without skin (halves)

2 tablespoons butter

2 cans condensed cream of chicken soup (10.75 oz)

1 onion diced.

2 packages of biscuit dough (10 oz)

Garlic or garlic salt to taste

Directions:

Step 1: Place chicken cut into large chunks, onion, butter and soup in slow cooker.

Step 2: Fill with enough water to just cover the ingredients.

Step 3: Cover and turn on slow cooker for 5.5 hours

Step 4: Rip biscuit dough into pieces and place in cooker.

Step 5: Cover and cook for 30 minutes until dough is nearly cooked.

1 bowl 150-300 calories

Protein 7-14

Easy to Make Peasant Potato Soup

Soups are a great way to lose weight and get your dosage of vegetables. Most importantly they are nutritious and generally do not cost a lot of money. As I bought a slow cooker over the holidays I occasionally like to try new recipes that range from steak to desert. In this case I was impressed by this peasant potato soup. It was easy to make and tasted hardy. 

Since it is a basic soup for peasants you can add other items like sausage, additional vegetables or even shrimp. When you understand the basics you can do anything you want to the mixture and experiment. Some things will work well and others won’t. 

8 potatoes chopped

3 leeks

1 onion diced

2-4 tablespoons margarine

2 chicken or vegetable bouillon cubes

2 cloves garlic

1 12 oz can evaporated milk

Water

Chives for garnish

Cheddar for garnish

 Salt, pepper and other preferred seasonings to taste. 

Cube all of the mixture pieces and place within the slow cooker. Leave the evaporated milk until the end. Put enough water into the mixture until it just barely covers the potatoes. Cook on high for four hours. Mix in the evaporated milk. You may either mash or puree the mixture. If you want a chunkier soup then mash and a creamer soup should be pureed. 

Ladle into bowls and garnish with chives and cheddar. You can add additional spicing before serving. The batch should make somewhere around 12-16 servings. 300 calories per serving, 48g carbs and 8 protein.