. Apple Butternut Squash Soup with Goat Cheese (4 servings) .
Make a big batch of this nutrient packed soup to eat at your leisure. Bonus: Top with 1 teaspoon of goat cheese for a flavourful kick. *Starch option: Enjoy with a warm piece of whole wheat bread. Ingredients: 1 butternut squash, peeled, chopped, seedless 1 medium yellow onion, finely chopped 3 stalks of celery 1 peeled tart green apple 1 tablespoon olive oil 3 cups low sodium chicken or vegetable broth 1 cup water 1/4 tablespoon nutmeg 1/4 tablespoon cinnamon 1/4 tablespoon dried cayenne pepper salt to taste pepper to taste 1 teaspoon goat cheese
Directions: Heat oil in a large saucepan over medium heat. Add onions, celery and carrots. Sauté for 5 minutes. Turn heat down if vegetables start to brown. Add apple, squash, broth and water to the saucepan and bring it to a boil. Once boiling, cover and turn the heat down to a simmer for about 30 minutes or until the squash and carrots become soft. Puree the mixture either with a hand blender or in a free standing blender and then put the mixture back into a clean pot. Add the spices and salt and pepper to taste and let the soup simmer for another 5-10 minutes. Top with 1 teaspoon goat cheese. Nutrition Information: Calories: 265 Fat: 8 grams Carbs: 40 grams Protein: 7 grams No modification. Apricot Pork Tenderloin with Spinach (1 serving) Enjoy a sugar free version of this classic comfort food. We’ve added an infusion of spinach to give you a hit of iron and up your daily quotient of leafy greens. *Starch option: Try 1⁄2 cup of couscous. Instructions: 1/3 cups tablespoons and 1/4 tablespoon chopped fresh apricot 1 cup washed baby spinach
3/4 tablespoons hoisin sauce 3/4 tablespoons reduced-sodium soy sauce 1/4 pound pork tenderloin, trimmed of fat 1 teaspoon olive oil salt to taste pepper to taste Directions: Mix apricot, spinach, hoisin and soy sauce in a small bowl. Sprinkle the pork with salt and pepper and then heat olive oil in skillet over medium-high heat. Add pork and cook. Stir until lightly browned. This should take about 5 minutes. At this point add in the apricot mixture and the bring mixture to a boil, then reduce to low heat. Cover and let the meal simmer for about 8-10 minutes. The sauce should be thick. Plate and top with avocado. Nutrition Information: Calories: 316 Fat: 12 grams Carbs: 26 grams Protein: 26 grams No modification.
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