Mar 01 2007
Tasty, Inexpensive Soup - Adds Flavor to Your Weight Loss Diet
Just mention the word “diet,” and I feel picked on. The word implies deprivation, doing without, saying “no” to all the good stuff. That’s why I’m so excited about a new cookbook I found that wasn’t anywhere near the diet books in the local bookstore.
The title is Good & Garlicky, Thick & Hearty, Soul-Satisfying More-Than-Minestrone Italian Soup Cookbook by Joseph J. Famularo. The title itself is a tasty mouthful.
What’s so great about this cookbook? Especially for those of us who need to watch our calories? For one thing, this book fits beautifully with some of the best-researched and healthiest diets.
The heart-healthy Mediterranean diet comes to mind, of course, with all it’s garlic and olive oil. In addition Dr. Joel Fuhrman, author of Eat to Live, calls for lots of beans for healthy weight loss. This book has lots of beans, in rich, herb-filled soups that can fill you up with just one satisfying bowl.
And for the Omega 3 fats that help your immune system (and that help you feel full so you eat less), you will find fish soups that the whole family will love.
I have to admit that a few of the best recipes in the book do need to be changed somewhat to lower the fat content. My absolute favorite recipe in the book is the Celery and Potato Soup from Fano .
Here’s the recipe from Satisfying More-Than-Minestrone Italian Soup, converted for a low-fat diet:
Celery and Potato Soup from Fano
- 2 Tablespoons olive oil
- 1 large onion, cut into 1/2 inch dice
- 2 bunches celery with leaves, trimmed and thinly sliced
- 3 pounds of potatoes, peeled and cut into 1/2 dice (about 5 large potatoes)
- 2 teaspoons salt
- Fresh ground black pepper, to taste
- 1/2 cup freshly grated Parmigiano-Reggiano cheese (optional)
- 1/4 cup finely chopped fresh chives
Saute the onion in the olive oil until lightly golden, about 4 to 5 minutes.
Add the celery, potatoes, salt and pepper and continue to cook over low heat, uncovered, until the veggies begin to soften - about 15 minutes.
Add enough water to just cover the vegetables and bring to a boil. Reduce heat to very slow simmer, cover, and cook until veggies are tender, about 20 minutes.
Remove from heat and allow flavors to develp, about 15 minutes. Serve with greated cheese, if desired, and a sprinkling of chives. 6 - 8 servings, approximately 229 calories per serving.
Need another reason to put this book on your shelf? Almost all of the recipes, like this one, are inexpensive. The flavor comes from herbs, garlic, onions and other yummy ingredients that don’t empty your pocketbook.
One of the most common comments that I receive from my readers is that “diet food” is so expensive. Not this food - it’s good for you, easy to prepare, full of variety and flavor, but doesn’t cost much.
Read through the stories that accompany each recipe, and then get into your kitchen to cook up a pot of hot, soul-satisfying Italian soup. And if you’re using my Easy-Does-It Diet plan, be sure to add this recipe to your frozen diet meals.
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