Spicy Pumpkin Soup

Ingredients:
1 cup chicken broth
1 can, 15 ounces pumpkin puree
1/4 cup milk(whatever you have, no fat, 1%, vitamin D)
1 tablespoon butter
2 tsp garlic powder
pinch of salt and pepper
1 tsp red pepper flakes(optional, and definitely could be more)

heat butter on low in soup pot, when melted add all ingredients, bring to a boil, lower heat and let simmer for 30 minutes stirring often.

This soup is great because its easy, its flavorful and pumpkin is so nutritious.  It is low in saturated fats, low in cholesterol, and sodium and a good source of vitamin E, fiber, vitamin A, C and K.  Also an excellent source of beta carotene.

Lasagna Soup $6.49

A friend gave me this idea, and I thought it sounded amazing considering I love lasagna, and dont eat it often because I tend to like it from scratch, and it is a lot of work. Lasagna is layers of pasta, sauce and cheese, and the lasagna in the soup form came out perfectly layered. Eating it, I got a mouthfull of lasagna in every bite.  The cottage cheese provides vitamin B12, A, B6, folate, zinc, potassium and calcium.  The tomatos provide a very strong source of antioxidents with it large concentration of lycopenes. 

1 tablespoon olive oil .20 
1 tsp dried onion .10
1 tsp garlic powder .10
1 28 ounce can of diced tomato $1.99
2 cups chicken broth $1.99
1 tsp red pepper flakes .10
1/4 cup cottage cheese .25
1/2 cup mozarella cheese $1.36
1/4 cup parm cheese .72                                                                                                                                                 

heat oil in large soup pot.
add garlic powder, dried onion and pepper flakes, heat on low for a few minutes
add diced tomato in sauce and chicken broth
bring to a boil, lower heat and simmer for 20 minutes
add pasta and cook unitl aldent, about 7 minutes
remove from heat
bour in bowls
add a dollup of mixture of cottage cheese, mozarella and parm cheese to each bowl.
serve 4-6

Black Bean Tomato Pumpkin Soup $2.77

I love this combination not just for the nutrition, but the taste. The soup is simple to make and super inexpensive, especially when pumpkin puree is clearanced at my local convenience store for .77. Black beans provide protein and fiber, tomatoes and pumpkin contain vitamin E and beta carotene which act as a very powerful antioxidant killing off many bad cells. Pumpkin also contain vitamin A which promotes healthy vision and skin.

2 Cups black beans

1 Cup diced tomato .99
1 Cup pumpkin Puree .44
1 Cup chicken broth .99
1 Tablespoon olive oil .20
1 tsp garlic powder .10
1/2 tsp black pepper .05

put 1 cup black beans in food processor, blender or mash with a fork
heat oil in skillet on low add spices. add chicken broth, tomatoes, pureed beans and black beans, simmer for 20 minutes
serve

French Onion Soup

I know I am famous for omitting ingredients when they are not available from my local convenience store, but sometimes a recipe would be impossible without a certain ingredient. This recipe seemed like it would be an impossible one to make without fresh onions, but then I thought I would just try using dry onion and focus more on the broth and the bread and cheese. The result was great, and I dont think the onion was missed.

Tomato Cheese Soup $4.80

I have always loved the combination of tomato soup and grilled cheese, so this soup idea seemed like a no brainer. Infact, had I added croutons, the ingredients would have been exactly the same as a sandwhich and soup. I wanted to avoid the calories of croutons, so I stuck with the cheesy tomato soup. It was easy to make, and the cheese could really vary or be a combination of swiss, cheddar and mozarella. I had cheddar cheese, so that is what I used.   The soup contained cheese obviously which provided protein and the tomatoes which provided lycopenes and many other nutrients including vitamin C.

Ingredients
1 can chicken broth 1.99
1 can diced tomatoes .99
2 tablespoon butter .32
2 tsp dried onion .10
1 cup shredded cheddar cheese 1.36
1 cup water

in soup pot melt butter
add onion and saute for 2 minutes
add chicken broth and tomato sauce
bring liquid to boil, lower heat and simmer
add cheese and stir constantly
add water and simmer for 5 minutes
remove from heat and serve

Pasta Fagioli(bean soup) $6.08

Working in a restaurant many years ago, I remember loving the Pasta Fagioli, I was not a bean fan at the time, but that soup was really good. One day I saw the soup being made and to my surprise the chef poured in a few large cans of pork and beans, and then I knew why the soup tasted oddly familiar, but better. So I decided to give this soup a shot. I combated the sweetness of pork and beans with garlic, onion and a little salt and pepper, and the result was a great soup that everyone enjoyed. Beans are a great source of protein, fiber and iron, and the tomato of course provides lycopenes which provide the body with very important anti oxidents. Canned tomatoes also provide tons of vitamins- C,A,K, potassium, B6, and fiber.
Ingredients:
1 can pork and beans $1.99
1 cans pasta sauce $1.99
1 tablespoon onion .20
2 tsp garlic powder .10
1 tablespoon olive oil.20
12 ounces shell pasta $1.20
1/4 cup parm cheese .40
heat olive oil in a soup pot on low, add onion,garlic powder and saute for 2 minutes. Add tomato sauce and 1 cup water
simmer for 2 minutes
add pork and beans and simmer 20 minutes
boil pasta
when done add it to soup and mix well and simmer 2 more mminutes
remove from heat
add parm cheese

Potato Soup Recipe

  Before I started convenience store cooking, I had never used potato flakes, I had no idea there was any nutrition in them. Ill name some of the big nutrients- calcium, fiber, magnesium, potassium,vitamin C, thiamin, riboflavin, niacin, not to mention iron. I also added a cup of evaporated milk, which is very high in vitamin D. Without vitamin D, our bodies cant absorb calcium. Vitamin D is good for strong bones and muscles. children who lack vitamin D, develope a condition called rickets, which causes bone weakness, bowed legs, and other skelital deformities such as stooped posture. Lastly, I added shredded cheddar cheese to the soup to add some more calcium and protein.
I ommited bacon because I didnt have any, but that would have added a whole other dimension to the flavor, so next time it will be a must.
yields 6 hefty serving
ingredients
2 cups potato flakes
1 cup evaporated milk .99
2 cups chicken broth$1.99
1/4 cup flour .04
1 tablespoon butter .24
1 tsp garlic salt
pepper .05
1 cup shredded cheddar cheese $1.32
in soup pot on medium melt butter
when melted add flour, add contantly until flour disoves in butter and is fairly smooth(may have a few clumps)
add milk and chicken broth, stir until smooth, flour should disolve
add potato flakes
stir until smooth
add garlic salt and pepper
simmer 15 minutes
if the soup thickens too much add 1/4 cup of water, or more if desire is thiner soup
pour into bowls
topp with cheddar

Clam Chowder With Peas $3.66

This soup was so good, and so easy. The key I believe was the "rue". What is a rue you ask. It is a liquid base used for many different types of recipes, from gravy, to sauces to soup. In soup it creates the consistency of a cream soup(like cream of mushroom) but It is more natural and I believe more delicious. I thought it would be difficult to make, and it r

ill

eally wasnt, and I am definitely one who bows out on any recipe that either calls for a lot of ingredients, a lot of time or seems difficult. So heres how the rue was made, and by the way, it took less then 10 minutes.
 Each 3 oz serving of canned clams contains 121 calories, 5 grams of carbs, 1 gram of fat and less then .5 grams of saturated fat.  Protein is a necessary nutrient for maintaining your lean muscle mass and supporting a strong immune system, and clams supply 21 grams of protein in a 3 ounce serving.  They have 42 millgrams of cholesterol, or 14 percent of the daily value.  Cholesterol from your diet raises levels of cholesterol in your blood.
 A 3.5 ounce serving of unsalted, drained can peas provide 69 calories, 4.4 grams of protein, less then 5 grams of fat and about 12.6 grams of carbs, of which 4.1 grams are dietary fiber and just over 4 grams of natural sugars.  The same serving also provides 173 milligrams potassium.
ingredients
1 can clams $1.99
olive oil(once around the outside of the pan).30
3 tablespoons butter .71
3 tablespoons flour .26
1 1/2 cup fat free milk .30
salt and pepper to taste .10

heat pan and pour olive oil(keep pan on medium heat)
let get hot
add butter until melted
stir in flour, wisking the entire time
when the flour is pretty much disovled in butter and smooth slowly add milk*
stiring constantly until a smooth sauce is formed, remove from heat and add to whatever you are makeing
*the sauce may have white clumps before milk is added, and thats ok

My soup base is created and now I just have to add the soup ingredients

1 can of clams(with juice)
2 cups of peas(1 can)

let simmer for 20-30 minutes and serve

Creamy Manhattan Clam Chowder-Lowfat, nutritous warm up $5.24

I dont think it is officially Winter until December 20, but it sure feels like it has been Winter for a while in the Chicagoland. I can only imagine living in a food desert, or atleaast in an area where a store is not super close, might not inspire one to walk miles in this weather to get food for dinner. Especially if one thinks the dinner wont be good. However1, that is a misconception that has to be dismissed. I have been to very basic convenient stores in the Chicagoland and I also been to stores such as Walgreens and CVS, and they absolutely carry food products that are healthy and inexpensive, and most importantly, easy to cook with. This clam chowder is made with a few staples that one should have in their house- olive oil, garlic powder, and milk. What needs to be purchased is a can of clams, a 15 ounce can of diced tomatos in sauce, and extras would be dried parsley, dried onion. I have lots of dried spices on hand because they are incredibly inexpensive at both Walgreens and CVS. Infact the everyday low price is $1.19 per jar, and sometimes 2 for a $1.00. This soup takes about 5 minutes to assemble and then 30 minutes to simmer. Lots of nutrients in this filling, yet lowfat soup. Clams provide protein, iron, potasssium, vitamin A, and folate. Olive oil provides the Omega 3's, milk lots of protein, iron and calcium and lets not forget one of my top if not top foods-canned tomatoes. They provide vitamin A, C, K, FIBER and Lycophenes which are the antioxidents that kick big old bad cancer!!
ingredients:
1 tablespoon olive oil .25
2 tsp garlic powder .20
1 can clam in juice $1.99
1 can 15 oz diced tomato in sauce $1.99
1/4 cup milk(I use vitamin D).40
optional 2 tsp dried onion and 1 tblsp dried parsley .40

heat oil in soup pot add clams in juice garlic powder and onion and parsley
saute on medium for 5 minutes
add can of diced tomato and stir all together
gradually add milk(if you prefer a creamier soup add more milk, the more calcium and protein the better)
simmer on low for 30 minutes
serve

Shrimp and Crab Bisque $8.23

This soup has the right amount of cream, flavor, texture and spice. Again I use tomato as the base because I love getting lycophenes in my own and my families diet. Next I included milk for the calcium and protein, shrimp and crabmeat both conain vitamin A,E,C which all provide antioxidents. I think this soup would be great with a little white wine as well, not to mention clams. Next time...
serves 8
Ingredients:

1/4 cup flour .10
1/4 cup butter .35
1 cup milk .15
1 cup tomato sauce .99
1 cup chicken broth .99
1 can shrimp $3.50
1 can crabmeat $1.99
1 tablespoon dried onion .10
1 tablespoon garlic powder .10
1 tsp black pepper.05
dash of tabasco

in soup pot melt butter on low, when melted add flour, stir vigorously
add onion and garlic powder, continue to stir for a minute
add all liquid-milk, tomato sauce, and chicken broth, stir well together and let simmer for 30 minutes
add shrimp and crab, do onto boil, keep to a simmer another 10 minutes or so
add black pepper and tabasco if desired

Sweet Potato Tomato Soup $5.99

I do have to note this soup came out great and although I am not surprised, the recipe is pretty much all mine because most recipes I found called for so many "fresh" ingredients, I found myself getting so frustrated, I turned the computer off. I found 1 recipe that called for 9 "fresh" ingredients, one of them being super funky "freshly roasted and ground fennel seed", infact the only dried ingredient was "dried tarragon".(??) so if someone doesnt have dried tarragon and they go to the trouble and expense to purchase a jar, do they ever use up that jar?
Even before my blog, these little things in recipes bothered me. I think its ok to put the recipe out the way someone would make it, but I think it is important to give options. I love cooking and trying new thing, but I was the first to be turned off when the recipe either got to complicated, or the ingredients too expensive. So I can only imagine if I didnt have a lot of grocery store options(or none) never wanting to cook. This recipe came to me on a whim, I didnt know if it would be good because honestly, I love sweet potatos, but I never cooked with canned sweet potatos. I know Ive had them before because my ex motherinlaw makes the most amazing sweet potato casserole every Thanksgiving and uses canned sweet potaatos. I love that dish, and that reminds me, I need to finda a way to make that dish, but to "skinny" it up. It calls for way to much sugar and butter. Anyway, here is my vesion of Sweet Potato Tomato soup:
Ingredients:
1 can tomato sauce 10 ounces $1.79
2 Cans sweet Potatoes(rinsed and drained)14 ounces $3.00
2.5 ounce carrot baby food .85
2 tsp olive oil .20
1 tablespoon garlic powder .10
1 tsp black pepper .05
$5.99

heat oil in a soup pot
add garlic salt for 1 minute
add carrot, sweet potato and tomato sauce
simmer for 40 minutes stirring occasionally
let coo, run through food processor
simmer 10 more minutes, add black pepper
serve

Cream of Pea Soup $5.74

The winter is winding down in the Chicagoland and I suspect most people are as happy as me! I like the change of seasons kindof and I like the holidays, but January 1st hits and I am done with cold, windy, snowy, icy days, but unfortunatly they are never done with me until April(ish?) OK, so I thought it would be a good time to make another soup, since soup season is almost over, yea!! This time I went with one of my faves, cream of Pea, and boy was it mmm mmm good!! This recipe makes two large bowls or four cups of delicious soup.

Recipe
2 cans peas- drained and rinsed $3.60
1 cup milk .20
1 cup vegetable baby food or carrot baby food $1.69
1 tablespoon garlic powder .10
1 tsp olive oil .10
pepper .05

heat soup pot with olive oil, add garlic powder
add baby food and peas, stir and simmer for 15 minutes
add milk and pepper and stir
remove from heat, let cool slightly
pour into blender or food processor
blend for 30 second
turn off blender and scrape sides
blend 20 more seconds
pour back into pot
simmer another 15 minutes
serve

Corn Chowder with Salmon $7.68

I loved my Corn Chowder so much and wanted to make it again, but holding true to my challenge had to do something different, so this recipe came up. Im always happy to incorporate salmon into a recipe because it is just so darn good, and good for the body. All 8 ingredients available at my local convenience store-Walgreens. 4 nice serving bowls later, we are all feeling like it was a great, satisfying, healthy, and quick dinner.

Ingredients:
1 can 15 ounces corn $1.79
1 can 14.5 salmon $3.89
2 tablespoon butter .25
2 tablespoon flour .20
1 cup 2% or lowfat milk .20
1 cup evaporated milk .90
2 tablespoons garlic powder .40
1 tsp pepper .05

total $7.68

heat butter in skillet on low. add flour, stir well
add milk and condensed milk, stirring constantly
add corn, salmon, garlic powder and black pepper
simmer for 15-20 minutes on low
serve
yum!!

Minestrone Soup $8.41

There are 3 common vegetables available in convenience stores and I decided to combine them all into a Minestrone Soup. As far as I can see, a minestrone soup is pretty much a vegetable soup usually containing some kind of bean, a bunch of other vegetables and a small noodle of some kind. The base is usually tomato, although, I have seen minestrone done in a clear broth as well. The result was absolutely delicious-I kid you not, and I dont usually get excited about soup.
Ingredients: this recipe yields 6-8 nice size bowls,freeze leftovers if there are any, too good to waste!!
serves 8
1 14.5 ounce can low sodium chicken broth $1.99
1 15 ounce can diced tomatoes in sauce $1.99
1 tablespoon dried onion .20
1 tablespoon olive oil .30
2 tsp dried parsley.10
1 tablespoon garlic powder.20
1 14.5 can green beans(soaked and rinsed)$1.79
1 14.5 can corn(soaked and rinsed)$1.79
pepper to taste .05

In soup pot on medium pour oil, heat for a minute and add onion
saute for 2 minutes
add entire contents of diced tomato can
turn heat to medium and add garlic powder
stir until garlic powder mixed in
add all other vegetables
mix all together
add parsly and pepper
simmer for an hour on low
serve
optional small pasta noodles, or spaghetti or linguine cooked and then cut up in inch diameter pieces

Tortilla Soup $4.63

Ok, this will be quite a challenge making this soup because I have made it before and quite a lot of ingredients were "fresh", and some of the fresh flavors were very strong- ie cilantro, jalepeno, lime, but im going to give it a shot. I dont like the answer to be "no" when convenience store cooking, that just isnt acceptable. I also tried to be very conscious of the sodium in the soup because along with tomato sauce, chicken broth, and tortilla chips contain lots of sodium. However along with sodium in tomato sauce comes lots of nutrients including vitamin C, beta carotene, and ofcourse lycophenes. We add a drop of olive oil for its omega 3's and red pepper flakes for cispicin which gives our body ....
ingredients and directions
serves 4
1 can tomato sauce $1.79
1 can low sodium chicken broth $1.99
1 tablespoon olive oil .30
10 medium size tortilla chips .20
2 tsp garlic powder .10
1 tsp red pepper flakes .05
1 tablespoon dried onion.20
dash of pepper
shredded cheese optional
grind up tortilla chips in blender or mash by hand if need be
in a soup pot on medium heat oil, add garlic powder and dried onion
add sauce, broth and chips after 5 minutes
stir occasionally and simmer on low for 40 minutes
add red pepper to preference and black pepper
serve with shredded cheese optional

Cream of Pea Soup- take two-Walgreens version

So I have made this soup many times and never followed much of a recipe. I usually made the soup with whatever was in my house at the time, just as long as I had peas. Carrots, celery, potatoes and onion, all good to add flavor and texture. That said, obviously I didnt have any of those ingredients for my soup, but what I did have was chicken broth, garlic powder and bacon, which all combined give great flavor

I wasnt planning on a 85 degree June day to make soup, but while waiting for a perscription and my son and neice were debating which rubberband braclettes to purchase with their $2.00(in change I might add), I perused the staple food aisle at Wags. Staring me in the face was the canned peas, and I thought instantly of Pasta Carbonara with Peas, but I want to save that for a night when Michael is home, and tonight he had a baseball playoff game. I spotted the chicken broth next, and it hit me how much my brother likes cream of pea soup, and I didnt look any further.

I grabbed 2 cans of peas, a can of chicken broth. I had at home all the spices I could need and if I decided to make the soup non vegan, I had bacon left over from my bacon wrapped dates.

Upon examing my spiced, I decided to use dried onion, garlic salt, pepper, and the bacon was a go go.

I thought all and all the soup came out good.

ingredients and recipe:

2 cans canned peas $3.98

1 can chicken broth .99

1 tsp dried onion

2 tsp garlic powder

1 tsp black pepper

2 strips of bacon

1 tsp olive oil
(salt)

cook bacon in skillet, discard 3/4 bacon grease
in soup pot add all ingredients, including bacon and grease
heat on medium for 15-20 minutes, stirring so nothing sticks to bottom of pan
remove from heat, let cool 10 minutes
pour entire content of soup pot in food proccessor or blender
blend until smooth and creamy
pour back in soup pot and heat another 10 minutes
serve



w