In This Issue  

Personal Training  

Hot to the Core  

Join My Mailing List  
Enter Your Email:

Welcome to my newsletter! I've got fitness and nutrition tips to help you reach your goals.

Healthy Winter Soups
With the first cold snap of winter arriving this week, it's soup time! I'd like to share six of my favorite recipes, each low in fat and high in fiber. I hope you enjoy these warming and satisfying soups!

Hearty Main Dish
White Bean Soup
White Bean Soup

1 tablespoon olive oil
1 yellow onion, halved and sliced
2 small carrots, cut lengthwise and sliced
2 cloves garlic, minced
2 cans white beans, partially drained
1 cup vegetable stock (or 1 cup water with 1/2 bouillon cube)
1 28-oz. can whole, peeled tomatoes, drained and roughly cut with knife in can
Large bunch spinach or kale
1 cup basil, chopped
Fresh black pepper
Parmesan cheese

Saute onion and carrots in olive oil until brown and caramelized. Then add garlic and stir for a few seconds. Add beans, stock, tomatoes, and pepper. Simmer on low heat for five minutes. Add greens, and simmer just until wilted. Stir-in basil just before serving. Serve with a sprinkle of parmesan cheese.

Festival of Green
Cream of Broccoli Soup
Broccoli Soup

1 tablespoon olive oil
1 large onion, chopped
3 cloves garlic, minced
3 heads broccoli including stalks, chopped
4 cups vegetable stock (or 4 cups water with 2 bouillon cubes)
1 teaspoon dried thyme
2 tablespoons whole wheat flour
1 cup soymilk (plain, unsweetened) or low-fat dairy milk
1/4 teaspoon nutmeg
Fresh pepper

In large stock pot, saute onion in olive oil until golden. Add garlic and stir for 1 minute. Add broccoli, stock, and thyme. Simmer until broccoli is tender, about 10 minutes. Transfer this mixture to a blender, and add flour. Process mixture until smooth. Return to pot, adding soymilk, nutmeg, and pepper. Simmer for an additional 5 minutes until bubbly and thinkened. (This recipe also works using kale, asparagus, or other vegetable in place of the broccoli.)

High Protein Stew
Lentil Soup
Lentil Soup

1 tablespoon olive oil
2 medium yellow onions, roughly chopped
3 stalks celery, thinly sliced
3 carrots, thinly sliced
1 16-oz. bag dried lentils (but use only 3/4 of the bag)
1 28-oz. can whole, peeled tomatoes
4 cups vegetable broth (or equivalent bouillon cube and water)
2 cups water
1/2 teaspoon dried thyme
1 medium red potato, cut into 1/2-inch cubes
1/2 cup chopped parsley
Salt and pepper to taste
2 tablespoons balsamic vinegar
Additional water as needed

Saute onion, celery, and carrots in olive oil. When tender and caramelized, add lentils, tomatoes, broth, water, and thyme. Cook over medium-low heat until lentils begin to get tender (about 15 minutes). Then add potato and parsley, and continue to cook until potatoes and lentils are tender but not mushy (about 10 minutes). Note: since the lentils will absorb liquid, you may need to add water as needed so the soup doesn't get too thick.) When cooking is finished, stir-in balsamic vinegar. Add salt and pepper to taste.

Calming Asian Classic
Miso Soup
Miso Soup

4 cups water
1/2 bouillon cube
2 teaspoons ginger, minced
1 carrot, thinly sliced
1/4 cup wakame (dried seaweed)
1/2 block tofu, cubed
4 tablespoons yellow miso
2 scallions, thinly sliced

In pot, combine water, bouillon cube, ginger, carrot, wakame, and tofu. Bring to a simmer over low-medium heat. Remove from heat. Put miso in a cup and transfer some of the hot broth into cup. Whisk miso and broth until smooth, then stir into soup. Once miso is added to the soup, remove from heat. Serve immediately, topping with scallions.

(Serves four as a soup course or two as a main dish.)

Chock Full of Veggies
Minestrone Soup

1 tablespoon olive oil
1 large onion, diced
2 carrots, sliced
3 stalks celery, sliced
3 cloves garlic
1 28-oz. can whole tomatoes with juice, roughly chopped
1-1/2 cups cabbage, sliced
2 small zucchini, sliced
5 cups water
1 vegetable bouillon cube
1/2 teaspoon dried Italian herb mix
2 bay leaves
1 can white beans, partially drained
1 can kidney beans, partially drained
2 cups whole-grain pasta (penne, spirals, or shells)
Fresh pepper

Saute onion, carrots, and celery in olive oil until soft. Add garlic and stir for 1 minute. Then add tomatoes, cabbage, zucchini, water, bouillon cube, herb mix, bay leaves, and beans. Simmer until vegetables are tender, about 10-15 minutes. Add pasta and continue simmering until pasta is cooked. Remove bay leaves. Season with fresh pepper.

Low-Fat Version of a Classic
Corn Chowder
Corn Chowder

1 tablespoon olive oil
1 large onion, diced
2 stalks celery, sliced
1 large carrot, sliced
2 tablespoons flour
2 medium potatoes, cubed into 1/2" pieces
4 cups water
2 vegetable bouillon cubes
2 15-oz. cans corn, drained
2 cups plain soy milk or low-fat dairy milk
Fresh black pepper

Saute onion, celery, and carrot in olive oil until tender. Add flour and stir until mixed. Then, add potatoes, water, bouillon cubes, and corn. Simmer until potatoes are tender. Add milk and pepper, and heat until bubbly.

Earn FREE Sessions! Get a friend into fitness, and earn free training sessions with me at the same time! I'll give you a free training session for each new client you refer to me. To qualify, the new client must schedule a package of 10 sessions.

Copyright 2012, Steven Reichert Personal Training. All Rights Reserved.

Phone: 202-232-1773