Vegetable Soup Base- 21 Day Fix Recipe

Today's recipe is one I have been making for years!  I especially love to make it as a way to clean out the produce bin and freezer.  At it's heart, is is a low calorie vegetable soup, but I see it has a way to use up ingredients, stretch a buck, and serve as a jumping off point for other meals. 

You can eat the soup plain, but to be honest, I don't.  If you'd like to use it as a vegetable soup, you will most likely need to add additional seasonings.  Because I use it as a base for other soups that I will be adding additional flavor components to, I season it very lightly with season salt.  Most of the flavors come from the other combinations.  

I make this soup in the largest pot I own, and then freeze it in smaller 4 cup batches.  A serving size is 1 cup, but when you add in the other mix in's (see the recommended combinations below), you end up with a pretty big meal! 

Ingredients:

6 cups frozen baby vegetables (carrot, pea, corn, green bean, etc)

1/2 head of celery, sliced

1 large onion, diced

1 family sized bag of baby spinach

1 bag shredded cabbage

48 ounces of crushed tomatoes (low sodium)

2 cloves minced garlic

48 oz low sodium  broth

6 cups water

1/4 cup Season Salt

Directions:

Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. 

Over medium-high heat, add onions, celery, and garlic; cook 8 minutes or until vegetables begin to soften.  

You don't have to use this brand, this is just what I buy in bulk at Costco.

Add the frozen baby vegetables and cook for a few minutes until they begin to defrost, stirring occasionally. 

Add broth, water, and season salt; heat to boiling over high heat. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. 

Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. 

Stir in spinach and cabbage and simmer until wilted.  

Makes 27 servings. Serving size is approximately 1 cup.  1 serving equals 1 green 21 Day Fix Container.

To make a complete meal, add additional seasonings of your choice and serve with 1 red and 1 yellow 21 Day Fix Container. 

Recommended Combinations:

Thai Shrimp Soup:

2 cups soup+2 yellow’s of rice noodles+ 2 reds peeled shrimp+1/4 light coconut milk (canned)+ red pepper flakes & lime juice

Serves 2- 1 green, 1 yellow, 1 red

Creamy Tomato Basil Soup:

2 cups soup (pureed) + 1 red greek yogurt +1 purple tomato sauce + 1 blue parmesan cheese + fresh basil, Salt and Pepper to taste.  Combine all ingredients except cheese in a blender. Garnish with the parmesan cheese

Serves 2- 1 green, 1/2 red, 1/2 purple, 1/2 blue

Southwestern Chili

2 cups soup + 2 red ground turkey + 2 yellow’s of cooked beans+1/2 purple salsa+1 tbsp Southwest Seasoning + 1 blue cheese

Serves 2- 1 green, 1 red, 1 yellow, 1/2 blue, ¼ purple

Tortilla Soup

2 cups soup + 2 reds chicken + 1 yellow corn kernels+ 12 corn chips, crushed+ 1/2 purple salsa +1 tbsp Southwest Seasoning + 1 blue cheese+ 1 tbsp cilantro+ lime wedges

Serves 2- 1 green, 1 red, 1 yellow, ½ blue, ¼ purple

Cheeseburger Soup

2 cups soup + 2 reds Mini Meatballs + 2 yellows diced potatoes + 2 blue grated cheddar cheese + salt and pepper to taste

Serves 2- 1 green, 1 red, 1 yellow, 1 blue

Buy the 21 Day Fix

Freezer Meals

I have been super busy lately, and have not been cooking as much as I'd like to.  Traveling for work has really put a damper on my ability to stay organized in the kitchen.  I had some time this week and I managed a massive meal prep day.  It took two separate shopping trips (Costco for the meat) and Kroger (for the rest of the ingredients).  I had a lot of the pantry items on hand, but I ended up using them up so I will have to replace them next time I go to the store.  I don't know what happened to my receipt, so I can't really tell you how much money I spent per meal, but I do know that it was less than $250 for everything I bought (and I bought a lot of breakfast and lunch items that I am not including in this prep).  It would have been better if I had planned further in advance and combined coupons with sale items, but I am not that great at planning...yet.  I did pick up a few sale items that I plan on using next time I prep.  

Everything I made is meant to be frozen and eaten at a later date.  Ideally, I would defrost the bag in the fridge over night and then put it in the crock pot the next morning, but you can dump everything in frozen.  However, you may need to increase the cooking time depending on the size of your chicken breasts if they are not defrosted. Most of the meat is uncooked, with the excepting of the ground beef and meat balls.  Those are meant to be added last minute to other dishes like soups and stews.  Because I wanted to make my enchiladas last night, I made one batch of pulled pork for dinner, and then used the leftovers for the enchiladas.  It made for a late night and some dishes this morning (I highly recommend taking breaks to do dishes as you go), but it will be awhile before the kitchen is that dirty again.  

A word about serving sizes.  If you aren't used to weighing and measuring your food like I am or you have a big appetite, you may look at these meals and wonder in what world do I think they will feed 3-4 people.  I promise you, they will.  We had a little adjustment period when we started really looking at how much we eat.  It never seemed like enough food (especially on king size dinner plates) but it totally is. Keep in mind, I am not making food for a body builder, and I am not making food for a 15 yr old boy.  I am making food for an average family of 3 with an average activity level.  Sometimes we get 4 servings out of a meal (which usually means my husband eats leftovers in the middle of the night), other nights we each eat a serving and a half.  However, when I plan meals, I plan for 1 serving per person.  You may have a bigger appetite, and there for want more servings, but the serving sizes are correct.  How many servings you eat is between you and your fork.  Just remember, a serving size and what you serve yourself may not always be the same thing.

As I take pictures of these meals I will update this post.  I should have taken pictures of all the bags of food, but since I was trying to get it in the freezer relatively quickly, and the whole process took a few hours, I just forgot.  

Hamburger Patties

3 pounds ground beef

1 TBSP season salt

1/4 cup Worcestershire Sauce

Combine all the ingredients in a large bowl and mix gently. Divide into 6-12 patties (depending on the size of burgers you want).  Place on a wax paper lined baking sheet.  Freeze over night and then transfer to a zip top bag.  Serves 6 (1/2 pound burgers) or 12 (1/4 pound burgers)

Chicken Burrito Bowls

4-6 large Boneless, Skinless Chicken Breasts 
2 TBSP Olive Oil
1 lime, zested and juiced
2 cups of Frozen Corn
2 tsp minced garlic
1/2 finely Chopped Red Onion
1 cans of Black Beans, drained and rinsed
1 tsp Cumin
1 tsp salt
1 tsp Chili powder
1/2 tsp black pepper
1 cup cilantro

Combine all the ingredients, except cilantro, in 2 gallon sized zip top bags.  Cook on low for 8 hours, high for 4.  Add the cilantro 30 min before serving.  Serve over rice with sautéed bell peppers and onions.  Garnish with sour cream (or plain greek yogurt), pico de gallo and additional cilantro.  Makes 2 meals, each meal serves 3-4.  

Pulled Pork

1 package large pork tenderloins (2 loins per package)
1 red onion
1 hard cider
2 TBSP pork rub or cajun seasoning.  

Combine all the ingredients in 2 gallon sized zip top bags.  Cook on low for 8 hours, high for 4.  Top with BBQ sauce if desired.  Makes 2 meals, plus leftovers for other recipes (see below).  Each meal serves 3-4.  

Pork, Black Bean and Sweet Potato Enchiladas

This is not the prettiest meal, but it tastes great!

Leftover Pulled Pork (roughly half 1 pork loin)
2 baked sweet potatoes, peeled and cubed
1 can black beans, drained
1 8 oz block pepper jack cheese, grated
1/4 cup taco seasoning (1 packet)
2 cans red enchilada sauce
16 extra thin corn tortillas

Combine the pork, sweet potatoes, and black bean with the taco seasoning and mix well.  Spread 1/4 enchilada sauce in 2 baking dishes.  Rinse 2 corn tortillas with water and microwave between 2 paper towels for 15 seconds on high. Place a small amount of cheese and pork mixture in each tortilla, and place seam side down on the enchilada sauce.  Repeat with the remaining tortillas.  Top the enchiladas with the remaining sauce, and cover with the remaining cheese.  Cover, and bake at 350 for 30 min.  Remove the foil and bake an additional 10-15 minutes until bubble.  Garnish with sour cream or plain greek yogurt and cilantro.  Makes 2 meals, each meal serves 4. 

Sweet and Sour Chicken

4-6 large Boneless, Skinless Chicken Breasts

1/2 Brown Sugar
1/4  cup. Soy sauce
1/2 cup Ketchup
1/8 cup Red Wine Vinegar
1 TBSP yellow mustard (Chinese mustard if you have any)
1 16 oz. can Pineapple with juice

Combine all the ingredients in 2 gallon sized zip top bags.  Cook on low for 8 hours, high for 4.  Add the cilantro 30 min before serving.  Serve over rice with sautéed bell peppers.  Make 2 meals, each meal serves 3-4.

*update: I thought this needed more of a sauce, so I ended up adding a little more soy sauce and a little more (about 4 ounces) pineapple juice.  If you didn't use Chinese Mustard, and you like spicy food, you may also want to add some hot sauce or Sriracha   

Bell Peppers (and Onions)

Chop 4 bell peppers and divide between 4 zip top bags.  Add half of 1 sliced red onion to 2 of the bags.  Freeze until needed.  Sauté the peppers and onions in a small amount of olive oil.  Before serving. Serve the Peppers and Onions along side the Chicken Burrito Bowls, and the plain bell peppers with the Sweet and Sour Chicken.  Makes 4 side dishes. 

Meatballs

3 pounds ground beef

2 eggs

1/2 cup bread crumbs

1/4 milk

1 TBSP Italian seasoning

1 TBSP season salt

1/4 cup Worcestershire Sauce

Combine all the ingredients in a large bowl and mix gently.  In a large skillet over medium low heat, add 1 tbsp olive oil and 1 tbsp butter.  Working in batches, roll the meat mixture into small meatballs and place in the skillet.  Brown in the skillet and then remove from the pan to cool.  The meatballs may not be fully cooked.  Divide among 3 zip top bags and freeze.  To serve, add to sauces or soups and cook until heated through and fully cooked.  Makes 3 meals, each meal serves 3-4.  

Honey Dijon Chicken 

4-6 large Boneless, Skinless Chicken Breasts
1/4 cup Dijon Mustard
1/4 cup Honey or Maple Syrup
1 Tablespoon Red Wine Vinegar
1 tsp chili flake
1 tsp minced garlic
1 tsp paprika
1 tsp salt
1/2 tsp pepper

Combine all the ingredients in 2 gallon sized zip top bags.  Cook on low for 8 hours, high for 4.  Shredded and serve on buns as sandwiches.  You can also grill this chicken, but make sure it is fully defrosted. Optional- top with bacon and cheddar cheese.  Broil until the cheese is melted.  Make 2 meals, each meal serves 3-4.  

Ground Beef

In a large skillet brown 3 pounds ground beef.  Drain, and divide between 3 zip top bags.  Freeze until needed.  Add to salads, chili, tacos, potatoes as needed.  Season as desired.  Makes 3 meals, 3-4 servings per meal.  

5 Day Jump Start for Summer

I have a lot of people ask me about my eating habits, the types of workouts I do, and how I balance a clean, healthy diet with every day life- especially since I love to eat and trying new recipes is one of my biggest hobbies!  As someone who has always struggled with keeping weight off and making myself workout on a regular basis, I totally get how hard it can be to know where to start and how to make the jump into a healthier lifestyle.  I have counted calories, been low carb, vegetarian, dairy free, low sugar, trained for half marathons, done weight lifting, and even dabbled with diet pills (oh the choices we make in college).  Some of these worked well, some of these not so much (sorry, there is no magic diet pill).  The biggest thing I've learned over the year, is you just have to start somewhere and set small, attainable goals for yourself.  This brings me to the 5 Day Jump Start. 

Throughout my entire adult life, I've been most successful when I've had a clear plan, been 100% committed to my goals and had a support network.  So, I am looking to create a small group of 10 people who want to join me in getting ready for summer.  We will follow a simple nutrition based program that uses a clean eating meal plan, light daily activity, and daily attainable goals.  This program is easily modifiable for every fitness level, from people who don't exercise at all, to people who run marathons.  

This 5 day program will begin Monday, April 20th, but the spots go fast so I encourage you to register in advance.  

If you want to…

...commit to a healthier lifestyle
...get tips on portion control and clean eating
...find a support network of people going through the same struggles
...get tips on meal planning
...learn how to incorporate more activity into your daily schedule
...get constant motivation and support 24/7

then THIS program is for you!

To reserve your spot, you MUST follow these TWO steps:
1: Comment below and say “Count me in!"
2: Then follow me on Facebook so that I can send you a private message to make sure that we’ll be a good fit working together and to receive full details. 

This is a 5-day life changing challenge that will be fun, effective and leave you feeling confident and on the path to great health. This is a virtual group, so it doesn't matter where you live. Part nutrition, part exercise and part MOTIVATION to stick to it!

There has been a murder...

My Mom and I went out of town this weekend.  My Cousin's wife (cousin- in- law?) is having a baby, so we drove down to South Carolina to visit everyone and go to the baby shower.  This is her first boy (she has two girls already), so it was fun to see her get all the little boy stuff, and of course the little boy theme (Snips, Snails, and Puppy Dog Tails).  I should have know our "little boy" aka Caesar would be getting himself into trouble this weekend as well.

Since there isn't really a direct way to get where they live in South Caroline from where we live in Tennessee, and I have been out of my absolutely favorite peanut butter for about a month now, we decided to cut through Atlanta so I could go to Sprouts for more.  Since the shower was on Saturday, and we wanted to have plenty of time to visit, we left Thursday morning to get my peanut butter.

I know, it is kind of ridiculous to go out of our way (and by out of our way, I mean risk Atlanta traffic) for just peanut butter.  But seriously, it is the best peanut butter.  I found a Sprouts that was sort of on the way, and called ahead to make sure they had some.  They put 6 jars on hold for me, and we picked them up Thursday afternoon.

Because my husband is like most husbands, and hates baby showers, he stayed at home with the cats. I could have used his help with the Diaper Cake/Tricycle construction, but my cousin and I managed it pretty well.  Luckily my Aunt had a lot of the craft supplies we needed (that I didn't think to bring with me) as well as one of my Grandfather's bow ties to use as a bow when we ran out of ribbon.

Since the Husband was at home, he had cat sitting duty.  Desi and Caesar are usually pretty well behaved, but someone has to be around to make sure the food bowl is always full (so Caesar doesn't panic) and to make sure Desi doesn't get lost in the house.  For the most part I think they had a pretty relaxing weekend, but by Saturday night, things were getting a little hairy.

Caesar had been spending a lot of time in the basement, and it was soon discovered he'd found a new toy.  The Husband spent a lot of time trying to rescue the little mole, but he was too quick, and he couldn't ever catch him.  Unfortunately, some time Sunday morning Caesar did...and then he caught a bird as well.

When we got home, there were bits and pieces everywhere.  Desi was taking a nap, and the Husband had no idea what had happened.  Caesar waited until no one was looking and just slaughtered the poor creatures.  Of course, he knew he'd done wrong, because he refused to come out when we called for him.  We finally found him about an hour later, hiding on a dining room chair.

The Best Holiday Ham

My dad loved ham.  He grew up in Virginia eating country ham.  My grandfather would soak it for an eternity, and then slice it really thin.  I remember eating country ham served on my grandmother's rolls or biscuits.  Nothing says home cooked comfort food to me like a ham biscuit.  

Nowadays, I am not about to soak a country ham and do all the work that it take to get one edible, but I still like to eat ham on the holidays.  In my house, we have ham twice a year: at Christmas and Easter. I buy a nitrate free (also called "uncured") ham if I can find it, and make my own glaze. It's super easy, and so much better than the glaze packets or the store bought sugar coated hams. 

I usually serve Green Bean Casserole and Orange Scented Sweet Potatoes along side the ham.  When we have cut off most of the meat from the bone, I freeze the bone until I get a craving for Bean Soup.

Ingredients:
1/2 cup of orange marmalade or preserves 
2 heaping TBSPs brown mustard. 
Cloves
Fully Cooked, Bone in Ham

Directions:
Stud the ham with cloves and cover with foil. Heat the ham according to the package directions (usually about 2-3 hours in a 350 degree oven).  Combine the orange marmalade with the brown mustard.  Then remove the foil, brush on the glaze and heat uncovered for another 15-30 minutes until caramelized.  Serve with your favorite rolls or biscuits! 

21 Day Fix Breakfast Ideas

We know that breakfast is the most important meal of the day, but for a lot of us it can be hard to make the time to actually eat breakfast. If we do eat breakfast, it can be hard to know what to eat!  I've put together a list of my favorite breakfasts, all of them 21 Day Fix approved.  Even if you don't follow the 21 Day Fix, they are still yummy and easy to make.  Some of them you can make in advance, and some of them you make the morning of.  All are clean, and all get your morning off on the right foot!

A Carb, a Protein and a Fruit.  This is probably as basic as breakfast gets.  Some days I eat this as a bacon and egg sandwich with a banana. Some days I eat them separately over the course of the morning as cereal, greek yogurt and an apple.  If you aren't sure where to start for breakfast, try combining 1 carb, 1 serving of protein and 1 cup fruit.  For example, on the 21 Day Fix, 1 egg + 2 pieces of bacon counts as 1 red container, 1 piece of toast is a yellow, and a cup of fruit is a purple.  I find that combining a yellow, red and purple container for breakfast gives me the right amount of calories, fiber and the best nutritional balance to start my day.    

Peanut Butter Toast and Coffee

This is the breakfast I eat 90% of the time.  After a few rounds of the 21 Day Fix, I finally figured out how my metabolism works and what will keep me full until lunch.  First thing in the morning, I have coffee made with coconut milk and Truvia and 1 slice of gluten free bread with 1 tsp nut butter.  Then, about an hour later, once I am ready to face the day, I have a smoothie made with Shakeology and 1 purple container of fruit.  I really like to chew first thing in the morning, so the toast combined with the Shakeology fills my need for chewing, while still giving me a balance of Carbs, Protein and Fruit.  

Baked Oatmeal

I love baked oatmeal because you can make it in advance.  It is good warm or cold, so if you can't even microwave something in the morning, it is still delicious.  For a complete meal, I like to have a smoothie with it, and this one is perfect because it had peanut butter in it.  Everything it better with peanut butter! 

Waffle, Sausage, and Fruit

This is one of my go to breakfasts.  I always have the ingredients in my freezer.  I use frozen fruit that I defrost for a few seconds in the microwave.  It is a great substitute for syrup.  I also top the waffle with 1 tsp peanut butter.  Sometimes I make homemade turkey sausage, sometimes I just buy nitrate free turkey sausage at whole foods.  I prefer the Nature's Path Mixed Berry Buckwheat Frozen Waffles, partly because the are gluten free and mostly because they are delicious.  1 waffle, 2 sausage patties and 1 cup of fruit equals 1 red, 1 yellow, and 1 purple container. 

Protein Oat Cakes

This recipe is fantastic when you want pancakes, but don't want to derail your diet.  Usually I save these for the weekend, but they can also be made in bulk and kept in the freezer for a few days.  My husband puts pure maple syrup on his, but I, of course, put peanut butter on mine.  

Half Bagel and Smoothie

My mom has half a bagel with peanut butter for breakfast almost every day.  It's kind of her version of peanut butter toast.  She hates eggs, and we found some Gluten Free Mighty Bagels (aka gluten free bagels full of seeds and fiber) that she likes, so I feel like this is a clean compromise.  However, she is always hungry about an hour later (probably because she is missing the protien).  Recently, since we've been living under the same roof, she has been drinking a Strawberry Banana Smoothie when she gets hungry and that has been keeping her full until lunch.  

I hope you try some of these ideas.  If you do, I'd love to know what you thought or what your favorite breakfast is.  Enjoy!

Caesar

My mom has a big fat cat.  His name is Caesar, and he loves everyone.  My dad called him "Little Guy" when they first got him, because he was a kitten and he was like a little brother, if cats can be brothers.  He is not so little any more, and his name has transitioned to "Big Boy"

He likes to sit on my lap/chest/arms/computer/feet/anywhere he is too big to fit while I am working.  Recently he discovered that the chair I like to sit in while I blog gets perfect sun exposure and has optimal birds nest viewing.  So now we race to see who can claim the chair first, and when I win, he just sits on me.

As I type this he's been sound asleep on my leg for the last hour.  I have lost all feeling in my right foot, and I really have to pee.  Yet I'm still sitting here because I hate to disturb him.  Plus, if I get up, her will steal my spot.  This cat totally rules this house.

Caesar also has a sister, Desi.  She is much older (she is 16 years, he is 16 pounds). Desdemona is just as needy, but she just tends to wander around the house carrying her mouse...which she will instantly drop as soon as she sees you.

Desi likes to do laps around the yard on sunny days, and take naps.  Her favorite spot is on my mom's bed, curled up on the afghan.  Sometimes, she enjoys being pickup and carried around by my husband, but usually that causes her to forget what she was doing, and then she has to start her laps al over again.

Now that you've been properly introduced to the cast of characters, you can be assured that I will be posting more pictures of them doing cute things like napping, rolling in the sun, and lounging in inconvenient places.