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Red Beans and Rice Soup

Red Beans and Rice Soup
Servings: 9 (2 wings/ serving),
Prep time: 25 hours; cooking time: 3 hours
Nutrition/serving: 240 calories,
2.5g fat, 42g carbohydrates, 11g protein







  • 1 1/2 cup dried organic red kidney beans, picked through
  • 3 quarts low-sodium vegetable broth, divided
  • 1 yellow, white or red onion, chopped
  • 1/2 cup dry red or white wine
  • 3 bay leaves
  • 1 (15-ounce) can no-salt-added chopped tomatoes
  • 1/2 cup red rice
  • 1 tablespoon no-salt Cajun seasoning
  • 1 (16-ounce) package frozen collard greens or blue curled kale
  • 1/4 cup chopped fresh parsley
  • 1 red bell pepper, finely chopped


  1. Soak beans overnight in a large bowl of water; rinse and drain well.
  2. Heat 1/2 cup of the broth in a large pot over medium-high heat. Add onion and cook until deep golden brown, 8 to 10 minutes. Add wine and cook, scraping up the browned bits, until almost absorbed ...

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Posted Friday, May 9, 2014 by Michael Gonzales in Recipes, Soups


Healthy Cheddar & Ale Soup

Healthy Cheddar & Ale Soup
Servings: 6 
Prep time: 5 min; cooking time: 35 mins
Nutrition/serving: 389 calories,
12g fat, 50g carbohydrates, 16g protein











  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 12-ounce bottle beer, preferably ale
  • 2 18-ounce bags precooked diced peeled potatoes
  • 1 14-ounce can vegetable broth, or reduced-sodium chicken broth
  • 1 cup water
  • 2 1/2 cups nonfat or low-fat milk
  • 1/4 cup all-purpose whole wheat flour
  • 1 1/2 cups shredded sharp Cheddar cheese, divided
  • 1 small red bell pepper, thinly sliced or finely chopped


  1. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add beer; bring to a boil and boil for 5 minutes. Add potatoes, broth and water; cover and return to a boil. Reduce the heat to maintain a simmer, and cook until the potatoes are tender, about 4 minutes. Remove from the ...

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Posted Friday, March 14, 2014 by Michael Gonzales in Recipes, Soups


Baked Potato Soup

Baked Potato Soup
Prep time: 15 min  Total Time: 30 mins 
Servings: 5   Cal: 208     Fat: 8g     
Protein: 12g     Fiber: 2.4g     Carbs: 23g








2 russet potatoes, washed and dried

1 small head of cauliflower, stem removed cut into florets

1 1/2 cups fat free chicken broth

1 1/2 cups 1% reduced-fat milk

salt and freshly cracked black pepper

1/2 cup light sour cream

10 tbsp reduced-fat shredded sharp cheddar cheese

6 tbsp chopped chives, divided

3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)



  1. Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.
  2. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot ...

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Posted Thursday, Dec. 12, 2013 by Michael Gonzales in Recipes, Soups


Vegetarian Quinoa Chili

Vegetarian Quinoa Chili
Yield: Serves 10-12     Prep Time: 10 minutes
Cook Time: 45 minutes     Total Time: 55 minutes


  • 1/2 cup quinoa, rinsed
  • 1 cup water
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 jalapeno pepper, diced
  • 1 large carrot, peeled and chopped
  • 2 celery stalks, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 medium zucchini, chopped
  • 2 (15 ounce) cans black beans, drained and rinsed
  • 1 (15 ounce) can red kidney beans, drained and rinsed
  • 3 (15 ounce) cans diced tomatoes
  • 1 (15 ounce) can tomato sauce
  • 2-3 tablespoons chili powder, depending on your taste (we used 3)
  • 1 tablespoon ground cumin
  • Salt and black pepper, to taste

Optional toppings: green onions, avocado slices, cheese, sour cream, Greek yogurt, chips, crackers, etc.



  1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about ...

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Posted Monday, Sept. 23, 2013 by Christa Gonzales in Recipes, Entrees, Soups