Homemade Chicken Tortilla Soup Recipe

Easy Tomato Soup Made Healthy

Homemade tomato soup will always be healthier even if you take advantage of some modern day conveniences. This recipe is fast enough to fit into our 17-minute meal category. Tomatoes are considered one of the top 10 “super foods” making this popular dish a nutrient powerhouse.

Purchase Quality Ingredients For Tomato Soup

Carefully purchasing your ingredients to ensure that your products are the best quality possible will create a dish that far exceeds the normal can or convenient soup mixes.  I have made some notes below about the items I use or look for when purchasing.  Take the time to check the INGREDIENT list of the canned goods and purchase products that are chemical- and sugar-free.

Chicken Tortilla Soup Recipe

This recipe is best topped with low fat sour cream, shredded cheddar cheese, diced avocado and served with a squeeze of lime.

A side of whole grain wheat baked tortilla chips or organic blue corn chips will finish it off perfectly!

Soup Ingredients

28-30 oz of chicken broth (Pacifico brand or other sugar- and chemical-free stock/broth)

15 oz enchilada sauce (Wildtree brand or no sugar/chemicals added)

15 oz can black beans (wash and drain)

28-30 oz organic diced tomatoes (Muir Glenn)

1 tsp. ground cumin

1 tsp chili powder

1-2 fresh jalapeno pepper – diced without seeds

1/2 rotisserie chicken – shredded (some of these have added sugars and chemicals… look at the ingredient list!)

16 oz bag organic frozen corn

1/2 cup chopped fresh cilantro (or 1 Tbs. Dry)

1. Put first 7 ingredients into a large sauce pot, cover and heat to a boil. Cook for 10 minutes.
2. Add corn, chicken and cilantro and heat another 4-5 minutes.

Fun, Fast & Healthy Chili Recipe

Healthy Willy-Nilly Chili Recipe

I call this Willy-Nilly Chili because you can throw it together willy-nilly!

I make it a lot at children’s cooking classes because it is fun, fast and healthy.  Using turkey makes it lower fat without changing the taste.

As part of our Meals In 17 Minutes Or Less series, this chili can be prepared on the stove top or in the microwave … willy-nilly!

Fast, Healthy Chili

1 lb. ground Turkey
1 small onion-diced
1 small green pepper-diced
3 garlic cloves-pressed
2 Tbs. chili powder
Salt and pepper to tango! (you gotta dance while you put this in)
1 can (14 1/2 oz.) tomato sauce
1 can (29 oz.) cut tomatoes (juice and all)
1 can (14 oz) red beans-rinsed

1. In a covered microwave cooker (large glass bowl), cook turkey for 4 minutes, then drain thoroughly. Chop with food chopper or processor.
2. Chop onions and peppers, place into pot. Press in garlic & add seasonings. Add tomato products and stir well.
3. Place back in microwave and heat to a boil, then reduce the heat and cook for 10 minutes, stirring occasionally.

On the stove top it may take a bit more than 17 minutes but it is still will-nilly chili! Tasty and good for you! Just top it with cheese and serve with some crusty whole grain bread.

Patriotic Red, White and Blueberry Pie

Natural Whole Food Dessert Recipe

This patriotic Red, White and Blueberry Pie is healthier than the restaurant or store bought version because we use a whole wheat pie crust, good for you glaze and all natural whole food ingredients.

Red, White, Blue Easy Dessert

This red, white and blue dessert recipe is easy to make and delicious too.

1 cooked whole wheat pie crust
3 cups washed & sliced strawberries (red)
1 cup all fruit strawberry jam
4 squares (1 oz. each) white chocolate for baking
1 Tbs. butter
1 package (8oz.) light cream cheese, softened (white)
1 tsp. vanilla extract
1/4 tsp. nutmeg
1 1/2 cups fresh washed blueberries (blue)
2 cups whipping cream
2 Tbs. brown sugar
3 whole large strawberries – set aside for garnish

1. Melt white chocolate in the microwave with 1 tablespoon butter. Stir frequently and alternate with microwaving until melted.
2. Pour melted chocolate over bottom of prepared pie crust and spread evenly.
3. Combine cut strawberries with 2/3 of jam and pour over chocolate.
4. Whip cream until peaks hold and remove 1 cup.
5. Beat cream cheese in bowl with brown sugar and nutmeg until smooth. Beat in the reserved 1 cup whipped cream.
6. Spread cream cheese mixture evenly over strawberries.
7. Combine blueberries with 1/3 of jam and top the cream cheese.
8. Mound with remaining whip cream and garnish with reserved strawberries.

This is especially healthy when you use a whole wheat pie crust.

Whole food natural ingredients taste better because you can actually taste the food instead of the chemicals.

Natural Whole Food Diet

A natural whole food diet includes dessert in moderation. Whole foods made with real food ingredients taste good and fill you up. When you eat foods that are natural and high in fiber even if they are high calories it will be easier to eat in moderation and stick with your diet.