Low Calorie White Bean Kale Soup

Here’s another favorite Kale recipe that has just 128 calories per serving, but also has 6 grams of  fiber and 10 grams of protein so you’ll stay full.  Just throw all the ingredients into your slow cooker and you’ll have dinner waiting on you once you return from a busy day of work or running the kids all over town.  I love to add some parmesan cheese toasts for dunking.

What is one of your favorite soup recipes?
Comment below and share! 🙂

Ingredients
  • 32 oz carton fat-free, reduced-sodium chicken broth
  • 2 (15-oz) cans cannellini beans, drained and rinsed
  • 1 medium onion, chopped
  • ½ cup chopped carrot
  • ½ cup chopped celery
  • 1 tablespoon chopped fresh rosemary
  • ¼ teaspoon salt, ¼ teaspoon black pepper
  • ¼ teaspoon crushed red pepper
  • 1 lb fresh kale, chopped
  • 1 tablespoon white wine vinegar
Instructions
  1. Combine broth, beans, onion, carrot, celery, rosemary, salt, black pepper and crushed red pepper in a 4-quart slow cooker, stirring to combine.
  2. Cover and cook on Low 6 hours.
  3. Stir in kale; cover and cook on High 1 hour longer.
  4. Stir in vinegar before serving.
  5. Divide into 6 equal portions.

Source: eMeals

How to Prepare a Budget Friendly Family Meal

Time. Money. Effort. They are all things that can stand in the way of preparing healthy meals. We are going to take a closer look at the common concern “healthy foods are just so expensive!”

There have been several studies that have taken a look at the cost of healthy foods, but one of the best, most comprehensive ones was conducted by the USDA in 2012, and updated in 2015. This study looked at the Dietary Guidelines, price per calorie, price per edible gram, and price per average portion. The results? Low calorie foods, such as fruit and vegetables tend to be relatively expensive when it comes to price per calorie while foods high in saturated fat and added sugar are high in calories and low in price per calorie. However, when comparing fruit and vegetables to most dairy and protein foods, they are less expensive. (1) A Harvard study has also found that a healthy diet, rich in fruits, vegetables, fish, and nuts) costs about $1.50 more per day per person. This equals roughly an additional $2,200 per year for a family of four. (2)

Do not let this detour you! Let it motivate you to make wise decisions with your food dollar! It’s no secret, that while highly processed, sugary foods are cheap, they have a profound negative impact on your body.

Creating Cheap Healthy Meals

moneyThere are several ways you can create healthy meals in a budget-friendly way. The first is to look at your eating habits and determine what area of change will make the greatest impact on your health. For example, if your family rarely eats pasta but enjoys meat at most meals, then buy the less expensive pasta and allocate some of those food dollars to a better meat. When you are purchasing produce, consider what is in season, as those foods tend to be less expensive. Additionally, keep an eye on the weekly store advertisements, pull your attention away from the packaged foods and focus on what’s healthy first! Note: not everything has to be fresh! You can buy frozen fruits and vegetables as long as there is no added sugar or salt to the package. This is a great way to make sure every meal includes a fruit or vegetable, and steaming them is fast!

Quick, Healthy, Family Meals

timePreparing healthy meals for your family doesn’t have to cost a fortune or require hours in the kitchen. Here are some easy, tasty, budget-friendly meals to serve up to your family:

 

 

  • Mediterranean Pita: Slice a whole-wheat pita open, spread hummus on one side. Add any veggies you enjoy (red pepper, cucumbers, olives, and mixed greens are yummy here). Add a little olive oil and enjoy! Estimated Cost per serving: $2.30
  • Loaded Sweet Potato: Bake a medium sweet potato and top with 2 Tbsp nonfat Greek yogurt, 1 Tsp honey, and 2 Tbsp black beans (drained and rinsed). Estimated cost per serving: $1.95
  • DIY Fish Sticks: Preheat oven 425 degrees. Slice 1, 6-ounce cod filet into strips. Season with salt and paprika. Bread each one by dipping slices into egg bath then whole-wheat breadcrumbs. Place on foil-lined baking sheet and bake for 8-10 minutes (or until opaque and flaky). Serve with frozen veggie or salad. Estimated cost per serving (3 fish sticks): $3.50
  • Turkey Frittata: Preheat oven to 425 degrees. In small pan , brown ¼ pound ground turkey, seasoned as you wish. Add 1/8 cup grated onion – cooking about 3-4 minutes. In a separate bowl, combine 2 eggs, 1/8 cup milk. Add to turkey mixture and cook until eggs are set. Estimated cost per serving: $2.75 (depending on grade of meat you buy)

If you would like to join an upcoming Crockpot Challenge, fill out the form below and I’ll be in touch.

Clean Eating Seasoning Mixes

Clean eating doesn’t have be dull and boring. There are ways to add extra “sass” to your food so that your taste-buds stay happy while maintaining a healthy body.

Seasonings

Most store bought seasonings contain “extra” ingredients that are artificially made and not healthy. No sense in sabotaging all of that hard work with extra chemicals and sodium, those are things that are best to avoid. So why not make your own? These recipes are SO simple and take just a few minutes to put together. I double or even triple these recipes every time I make them so that I have enough to last for awhile.

Not only do these taste better than pre-packaged alternatives, but they are cheaper when made in bulk! Spice up your lean protein, rice, veggies, quinoa, or use them as a rub. All three of these mixes are from the 21 Day Fix and 21 Day Fix Extreme meal plans, a program that has overhauled my nutrition habits and created so much success for all of my fitfam.

21 Day Fix Pack

 

 

 

 

 

 

 

 

 

21 Day Fix Southwestern Seasoning

  • 1  Tbsp chili powder
  • 2  tsp  ground cumin
  • 1  tsp coriander
  • 1/2  tsp onion powder
  • 1/2  tsp garlic powder
  • 1/2  tsp dried oregano
  • 1/2  tsp smoked paprika
  • 1  tsp sea salt

 

21 Day Fix All-Purpose Seasoning

  • 4 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp. mustard powder
  • 1/4 tsp dried thyme
  • 1 tsp sea salt

 

21 Day Fix Mediterranean Seasoning

  • 4 Tbsp dried parsley, crushed
  • 4 tsp dried onion flakes
  • 2 tsp dried basil, crushed
  • 1 tsp ground oregano
  • 1 tsp ground thyme
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 1/4 tsp ground black pepper

 

Other Freebies

  • Vinegar
  • Balsamic Vinegar
  • Mustard
  • Fresh Herbs
  • Extracts (Example: almond, vanilla)
  • Lemons and limes
  • Hot sauce (not salsa)
  • Garlic

Check out these tips for QUICK and EASY ways to spice up your 21 DAY FIX CONTAINERS!

**FREE** Five Day Nutrition Group

 

Thank you for your interest in the FitKeri Five Day Nutrition Group starting on May 12th!  Here is the full scoop. Contact me if you have any questions once you look over!

 

The Challenge contains the following:

– Easy delicious 5 day meal plan for every meal and snack

– Short and simple exercise plans to keep you moving

– A private Facebook group for complete support

– My personal attention and guidance

Optional: You can purchase a 5-day supply of Shakeology to use as either your breakfast or snack for $28. This will help you shed the pounds even faster!

 

THE RULES:

* Exercise for 30 minutes minimum per day

* Keep a food journal

* Check in daily for accountability on our private Facebook page

* WIN prizes!

* Drink your Shakeology once per day (optional)

So what do you think? Are you ready to commit?

 

If this sounds like something you would like to be a part of … and why wouldn’t you … Please fill out the form below and I’ll be back in touch with you within 24 hours. Be sure to check your junk/spam folder!