Butternut Squash Soup

Low Sodium Butternut Squash Soup

Here is a simple homemade butternut squash soup, its super creamy and full of spices, vitamins and minerals.

Butternut Squash is low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. 

Oregano, basil, rosemary, and thyme. It's pretty much the ultimate soup blend

Makes 4 - 1 cup servings: 36 mg sodium per cup.

Ingredients

1 Tbsp olive oil

1 medium onion, chopped

3 large carrots, peeled and grated

4 cups Butternut squash,

3 cups low sodium Chicken Broth
1/8 tsp Cinnamon

1/8 tsp nutmeg

Directions

Peel the squash, cut and remove the seeds, chop into cubes. Then peel and grate carrots. Put both aside.

Sauté onions in the oil, when they are translucent add the cinnamon and nutmeg. 

Stir well; add the broth, carrots and squash. 

Bring to a boil, and boil until veggies are soft.

Remove from heat, and puree. Garnish with a little fresh parsley.

Cool a little bit and serve.

Lentil Tortilla Soup in Slow Cooker

LENTIL TORTILLA SOUP

Here is a tasty and a little spicy depending on your taste, a soup made with lentils and lots of spices.

This Tortilla soup can have chicken added, but this is a base vegetarian recipe, full of flavor and very filling and is also freezable.

10 servings PER SERVING: Calories = 223 Fat (g) = 2 Sodium (mg) = 70 Carbohydrates (g) = 44 Protein (g) = 12

INGREDIENTS

1 c onion, diced

1 tsp olive oil

1 bell pepper, diced

 1 jalapeño pepper, diced

2 1/2 c unsalted vegetable broth

1 15-oz can unsalted tomato sauce

1/2 c salsa

1 Tbsp tomato paste

 1 15-oz can black beans, drained and rinsed

1 15-oz can pinto beans, drained and rinsed

1 cup frozen corn

3/4 c dried red lentils

 4 corn tortillas, torn into pieces (optional)

1/2 tsp chili powder

1/2 tsp garlic powder

 1/2 tsp ground cumin

1/4 tsp ground cayenne pepper

 Black pepper, to taste

DIRECTIONS

 Add all the ingredients into your Slow Cooker Cover.  

Cook on Low 7 to 8 hours or (High 4 to 6 hours).

Or until dried lentils are cooked through and veggies are tender.

Soup Tip

Freeze soups after they have been chilled overnight in the fridge. Soups will last up to two months in the freezer.

Tomato and Leek Soup

Tomato Leek Soup Recipe

This low sodium Tomato and Leek soup will help to lower your blood pressure and cholesterol levels due to the abundance of potassium and vitamin B found in the main ingredient - tomatoes.

 Reducing blood pressure and lowering high cholesterol levels, helps prevent strokes, heart attacks and other potentially life-threatening heart problems. 

Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. 

This recipe makes 6-8 servings and has 56 mg of sodium per serving.

Ingredients:

3 leeks, finely sliced

4-5 cups chicken or vegetable broth

1/4 cup olive oil

2 lbs. fresh tomatoes, peeled and chopped

1/2 teaspoon dried basil or 1 teaspoon fresh basil (finely chopped)

¼ teaspoon Chia Seeds

Pepper to taste

Add a little Shallot (Spring Onion) to garnish

Instructions:

In a saucepan, bring leeks and broth to a boil, boiling 5-7 minutes.

Next add chopped tomatoes, chia seeds and olive oil.

Reducing heat, simmer for approximately 10 minutes. Stir in basil.

Add pepper to taste.

Garnish with shallots or remaining leek slices.

Zucchini Soup

Zucchini Soup in a Slow cooker

Zucchini have many health benefits they are perfect for your low sodium soup recipe and they contain zero fat, they have a high in water and fiber content. Zucchini’s contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. The summer squash also contains antioxidant and anti-inflammatory properties.

In this Zucchini Soup recipe it is for 6 servings and made in your slow cooker.

PER SERVING: Calories = 136 Fat (g) = 5 Sodium (mg) = 55 Carbohydrates (g) = 21 Protein (g) = 3.

INGREDIENTS

 2 Tbsp extra-virgin olive oil

1 onion, chopped

2 cloves garlic, crushed

 2 potatoes, cubed

2 carrots, sliced

4 zucchini, sliced

1 tsp dried basil

Black pepper, to taste

4 c low sodium vegetable broth

DIRECTIONS for Cooking in your slow cooker

 Add all the ingredients into your slow cooker.

 Cover.

Cook on Low 7 to 8 hours or (High 4 to 6 hours), or until veggies are tender.