As if it couldn’t get any better, I just calculated the calories and it only has 160 calories for a big bowlful – amazing. http://www.livestrong.com/recipes/mulligatawny-soup-3/

Here’s how to make it:

• One medum onion
• 4 cloves of garlic
• 2 t. fresh ginger
• 2 green chile peppers (remove seeds, membrane and stem)
• 1/4 t. ground cinnamon
• 1/4 t. ground cloves
• 2 t. ground coriander seed
• 1 1/2 t. ground cumin
• 1 t. ground turmeric
• 4 pods cardomon, (bruise shell w/knife, remove seeds inside)
• 1 T. chopped fresh curry leaves (or dried bay leaf)
• 1 carrot
• 1 apple – peeled, cored, chopped
• 1 large potato – peeled and diced
• 1 c. red lentils, rinsed and drained
• 8 cups chicken broth (or veggie stock)
• 1 T. tamarind concentrate
• 1 T. lemon juice
• 14.5 oz. coconut milk
• 2 T. chopped cilantro, fresh

In food processor, chop onion, garlic, ginger, chilies and spices (not curry/bay leaves). Heat 1/4 c. chicken stock in large pan over low heat. Add curry/bay leaves and onion mixture. Cook until fragrant.

Add carrot, apple and potato to food processor. Add a little stock if needed to turn into a paste. Add carrot mixture to pan, cook on medium heat for 5-10 minutes. Add lentils and chicken stock, bring to a boil. Turn heat to low and simmer for 15-25 minutes.

Discard curry/bay leaves.

In batches, blend soup using immersion or countertop blender until smooth. Return soup to pan. Add tamarind, lemon juice, coconut milk and cilantro leaves. Cook on low for 10 minutes or so and serve.

• One Can of Campbell’s Cheese soup.
• Block of Colby Cheese (I assume a large one).
• Macaroni Noodles, boiled and rinsed.
• Greek Seasoning

Mix soup with milk and add to macaroni. Toss. Butter baking dish, add half of the macaroni mix. Sprinkle with salt, pepper and Greek seasoning. Cover with Colby.

Repeat.

Bake at 375 until bubbly and cheese has browned.

• I take a half hour every Saturday to prepare our menu for the next week. Use this time to check out your freezer, clean out your fridge and take stock of what food you have. Then base your menu and shopping list on what you have, what’s on sale and what your family will eat.  If you have a hard time thinking of meals, go with a theme (i.e. Italian Mondays, Mexican Tuesdays, Breakfast for Dinner Wednesday, Crockpot Thursdays, Pizza Friday).
• Stick to the list! Healthy meals are won and lost at the grocery store. Make sure you stick to the list and avoid straying. The only time I make ‘impulse’ purchases at the store is when healthy food is on an unadvertised sale. You’d be surprised how quickly organic food has to turn over due to lack of preservatives.
• When you get home, set the clock. You’ll be amazed at how quickly you can accomplish in an hour and a half. Fire up your Ipod, put on a movie, enjoy this time alone. Then, glance over your menu and see what you need to adjust. Is anything perishable that you should eat early in the week? Did you buy anything for dinner that wasn’t on the original menu? Making changes now, right after shopping, before you forget about the broccoli buried in the veggie drawer.
• Before putting the groceries away, prep them. Season the meat (most restaurants salt all meat as soon as it comes off the truck). I take this a step further and put the seasonings or marinade on the meat before refrigerating. Store in baggies or reusable containers.
• Wash and prepare the veggies and fruit. You’ll be more likely to snack on the healthier things if they are ready to go and it will make mealtime faster.  Pre-chop garlic and onions so that they are ready to use when cooking. Pre-bag veggies needed for packed lunches,  too.
• If you bake, premix the dry ingredients for the week, too. I always keep whole-wheat pancake and muffin mix on hand. It’s the messiest part, anyway, and you’ll only have to do it once a week. Keep large baggies on hand and use a sharpie to label.                                       
• Plan a meal or two that you can cook now and eat later. This is a great time to make some marinara sauce, taco meat, soup, pizza dough or lasagna. It will only taste better after sitting in the fridge for a day or two and will be a life saver on those crazy nights. I make a big pot of oatmeal and usually brown rice, as well.

Then, when dinner time comes, most of the work (and mess) is already done. You’ll be amazed at how fast you’ll have dinner on the table. Clean up is quicker, too, because you didn’t have to get out the measuring cups, cutting board or food processor!

By applying these principles and doing some work ahead of time, you’ll have happier, less stressful mealtimes and eat out less often. The more you practice this, the easier it gets.

• 3-4 cloves of garlic, minced.
• Fresh veggies – bell peppers, squash, zucchini, mushrooms, etc.
• Chicken or veggie stock, or olive oil.

Heat skillet to medium heat. Drizzle stock or olive oil into pan and add garlic. Saute until garlic is fragrant, then add veggies. Drizzle a generous amount of balsamic vinegar over veggies, adding more if needed. Turn heat up to medium-high and saute veggies until crisp tender and the vinegar has reduced a little. Serve over some type of whole grain (rice, pasta, couscous, etc.). If wanted, squeeze a little lemon juice over everything before eating. Add grilled meat if preferred.

Add all ingredients to blender and blend until smooth. 400 calories. Use water instead of milk to save more calories, or eliminate the protein powder.

One medium banana (105 calories)

One cup of fresh blueberries (80 calories)

One scoop of EAS Vanilla Protein Powder or generic (120 calories)

8 oz of water, rice milk, soy milk or regular milk (I use water, usually)

Handful of ice.

Add all ingredients to blender and blend until smooth. total of 305 calories.

One scoop of frozen Cool Whip

Microwave oatmeal according to package. I use a little less water to make it thicker. Add Cool Whip on top and eat like an apple crisp. (Use your imagination!)

• 2 chocolate or regular graham crackers, or one whole sheet  (regular – 60 calories, chocolate – 70 calories)
• one scoop of Cool Whip (40-60 calories)

Spoon Cool Whip in between graham crackers. Carefully wrap in aluminum foil, be careful not to let it smush out of the sides! Freeze completely.

Tastes just like an ice cream sandwich, but without the guilt!

Pour a small amount (about 4 tablespoons) of water in bottom of microwave safe bowl, add sliced apple. Sprinkle cinnamon on top. Cover with plastic wrap (optional) and microwave for 2 minutes (more or less to your desire).

Let cool a little and add frozen Cool Whip just before eating.

Tip: always keep a container of frozen Cool Whip in the freezer. It’s a great substute for ice cream and much, much fewer calories!

Natural peanut butter is thinner than traditional p.b. Slice apple and drizzle p.b. over the top.

Total: 160 calories