Meal Makeover: Baked Potato Soup
PIN IT!
Anything loaded with bacon, cheese and heavy cream is going to be delicious, at least in my book, and that’s easily why I’m such a fan of loaded baked potato soup. This thick and creamy soup is one of my “don’t ask” indulgences. I won’t ask how many calories and grams of fat are hiding in one little bowl and I’ll enjoy every ignorant spoonful. My fiancé is also a huge fan of this stoup, but like me, just can’t get over eating 2 meals worth of fat grams in one little bowl. So, thanks to the urging of my best friend and fiancé, I decided to do some magic and lighten it up.
Before we get to that, it’s time to break the “don’t ask” policy and showcase just how gut-busting this soup can be. One bowl of Chili’s version without crackers has up to 460 calories and 34 grams of fat. Add crackers or bread and you are well over 500 calories and 40 grams of fat! No soup is worth that many calories! So I took on the challenge and made my own version of this favorite, with less calories and fat but all of the mouth watering flavors you love about it! Side note, we only used one slice of bacon since neither of us are bacon people. You can also substitute any type of cheese. This makes 4 one-cup servings.
Lightened Baked Potato Soup
What you’ll need:
- 3 turkey bacon strips, diced
- 1 tbsp. canola oil
- 1 small onion, chopped
- 1 tbsp. garlic powder (or 1 clove chopped)
- 3 tablespoons all-purpose flour
- 1 teaspoon salt
- 1 teaspoon dried basil
- 1/2 teaspoon pepper
- 3 cups reduced sodium chicken broth
- 3 large baked potatoes, peeled and cubed
- 1 cup light cream
- 1/4 cup Shredded pepper jack cheese
- Minced fresh parsley
How to make:
- Bake potatoes until they are soft. Cut up and set aside.
- In a large saucepan, cook bacon until crisp. Drain.
- Saute onion (and garlic clove if you are using fresh) in oil until soft.
- Stir in flour, salt, basil and pepper; mix well.
- Gradually add broth. Bring to boil; boil and stir for 2 minutes.
- Add the potatoes and cream; heat through but do not boil.
- Garnish with bacon, cheese and parsley.
Nutritional Information per serving: 260 calories, 14 grams of fat, 9 grams of protein and 2 grams of fiber.
A Winner!
And the lucky winner of the Bloomingdale’s Pink $40 giftcard and the Elizabeth Hurley lip gloss kit (with adorable pink snake skin cosmetic case) is…
…also known as Layla (@wishfullayla). Everyone join me in wishing her congratulations for her big prize and contribution to the Breast Cancer Research Foundation.
Nutrition in the News: How to Be a Happy Eater
Food should make you feel good and keep you smiling!
As a subscriber to SELF, I read the article “Secrets of Happy Eaters” as soon as the magazine graced my mailbox. However, I didn’t think to post it as a nutrition in the news article until one of my best friends asked me why I hadn’t! After thinking about it for a few minutes, I couldn’t think of a reason not to. Instead of the normal how to lose weight, what not to eat and how to eat articles, this one takes the approach of how to regain a health relationship with food. Food is something we need in order to survive and so many of us have tormented ourselves with it to the point we have a very negative relationship with everything we put into our mouths. Food is something you should enjoy, not feel guilt over or hate, and this article really pushes us to regain that mentality.
The Secrets
The key to really loving food? Eat everything! [via]
Since I think you should all read the entire article (you can here!), I’m only going to divulge a few of the secrets listed. But these are the ones I think are the most important to remember, especially if you are struggling with weight loss and self-esteem.
- Happy eaters go on fewer diets
A study done by SELF found that women who start dieting earlier, like before age 20, are more likely to make dieting a part of their adult lifestyle. Instead of dieting, just try to eat healthier everyday. We aren’t robots, so some days we are going to have wine for dinner or French fries for lunch, but we just need to be mindful of how we eat the rest of the day. Also, base how you eat on how you feel, instead of eating a food b/c it’s “diet friendly” or will help you lose weight. One reader said that they avoid fried food not because it’s bad or fatty, but because they have IBS and it makes it flair up. Other readers mentioned that they don’t eat certain foods solely based on how they feel after. Life is too short to be spent on a diet, just try to be healthier and you’ll be shocked at how much happier you become.
- Happy eaters splurge without having guilt or regrets
We aren’t perfect, and some days, we want to have one, or six, bowls of ice-cream. Although it’s not healthy, it’s life, and there is not one person who eats perfectly all the time. The study found that over 90% of SELF readers distinguished between good and bad foods. As I’ve said before, along with other dietitians and nutritionists, food should never be seen this way, it should be seen as something you have to have for nutrients. Instead of categorizing a certain food as bad, just mentally label it as something you should have less frequently. As a kid, how many of you did something just because your parents told you not to? I know I did. Same goes for food. Studies have found that those people who banish a certain food from their diet in order to lose weight have a higher chance of binge eating and over-indulging on that food later. If you want to be a happy eater, it’s easy, just enjoy every morsel of your splurge and treat it almost like a reward. We are all going to splurge in our lifetimes, so why not enjoy every second of it?
- Happy eaters eat everything!
This point I couldn’t agree more with. Happy eaters don’t limit themselves to foods they are comfortable with or know, they try foods outside of their comfort zone, whether they look/sound gross or not. Although I can be a picky eater (I won’t eat it if it’s slimy, smells bad or looks gross), that doesn’t stop me from trying just about everything that crosses my path. Although I’m still far from being a self-declared happy eater, I know that my love for food, traveling and experiencing new cultures will help me get there. According to a study done by SELF, over 34% of non-happy eaters limit certain food groups from their diet. So how do you vary your diet to include new things? Start with adding new vegetables to your favorite casseroles, stir fries and pastas. The more natural color on your dinner plate, the healthier it is. Who said your food can’t be as bright and fun as you?
The key to being a happy eater is to be a happy person, both inside and out. In order to love what you eat, you have to love who you are!
Like That? Try This: Hungarian Goulash
As a woman with Hungarian heritage, I’m surprised I didn’t try this recipe sooner. My mother used to make her own version of this traditional recipe with elbow macaroni, ground beef, bacon and onions. It was more a casserole than a stew, but it was absolutely delicious. Even though the Hungarian will argue that Goulash is neither a stew or a soup, the thick consistency and flavor is very replicative of beef stew, a favorite in my home and the homes of many.
However, don’t confuse the two when you are out to eat at a Hungarian restaurant or traveling abroad in Budapest. Goulash has it’s own spices and ingredients that make it different than beef stew. Even though I love my mothers casserole Goulash, I wanted to try this version before I decided which one I liked more. Although Elliot could have sworn it was beef stew, a more discerning pallet like myself could tell the difference. (I wouldn’t have know had I not made it, I’ll admit). The jury is still out on which style I like more (I’m a sucker for stews but love a crispy casserole). I guess this just means we’ll do another taste test when the weather dips!
So if you are a fan of beef stew, try this recipe out for a spicier and less hearty stoup (not a soup and not quite a stew)! I served it over egg noodles, but you can eat it alone or over gnocchi. This recipe makes 8 servings.
What You’ll Need:
- 2 pounds beef stew meat, (such as chuck), trimmed and cubed
- 2 teaspoons caraway seeds
- 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1 large or 2 medium onions, chopped
- 1 small red bell pepper, chopped
- 1 14-ounce can diced tomatoes
- 1 14-ounce can reduced-sodium beef broth
- 1 teaspoon Worcestershire sauce
- 3 cloves garlic, minced
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 2 tablespoons chopped fresh parsley
How To Make It:
- Place beef in a 4-quart or larger slow cooker.
- Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper.
- Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
- Pour tomatoes, broth, Worcestershire sauce and garlic over the beef and vegetables.
- Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low. Stir occasionally.
- Skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes.
Nutritional Information per serving [one cup]: 180 calories, 5 grams of fat, 25 grams of protein and 1 gram of fiber.
A Food Tip: Avoid the Overeater’s Stomach Ache
Too much of this…
…will lead to this in no time!
It’s not rocket science people, if you eat past your full point you are going to feel bloated, stuffed and uncomfortable (see the second photograph). However, that does not stop us from stuffing ourselves like a Thanksgiving turkey (I’m 100% guilty of this). Some foods, like cheesecake, mashed potatoes, macaroni and cheese and cupcakes for example, are just too good not to completely inhale. I know this, but every single time I eat until I hurt, I kick myself and vow to never do it again. And low and behold friends, here I am again, with an upset tummy because I overstuffed myself on a delicious chicken Greek salad. So, in order to better myself, my health and fit into my teeny dress, I did some research on how I can avoid this horrible feeling.
Enjoy Your Food One Piece at a Time
This picture sums up the key to not stuffing yourself, enjoy your indulgence one tiny piece at a time. This article is coinciding with October 31st not by coincidence my friends. I’m a candy addict and if I’m not completely careful, I can easily eat an entire plastic pumpkin pail full of bite size Reese cups and Kit-Kats in one foul swoop. And the candy wrappers will be my only indication to what I actually ate, because I won’t remember. When you eat food too fast and too quickly, you don’t give your brain enough time to register what it is and what it tastes like. So this Halloween, instead of eating a bag of bite-size goodies yourself in 10 minutes, carefully unwrap one piece at a time and savor it. You’ll be surprised at how much longer that candy will last. (Unless you live in my house, where every man is for himself). Also, by eating one bite at a time, you can get your craving satisfied with just a few bites instead of the entire helping.
Eat Your Food Slowly
Chew slowly to enjoy and savor each bite and eat less overall!
Have you ever noticed that many naturally thin people are slow eaters? I didn’t believe this stereotype until I did my research and I was shocked to see how many studies have proven this point. People who eat slower and savor every bite eat less and weigh less than those who eat faster and overeat. Why is this? Our brains take 20 minutes to start signaling a feeling of fullness so the faster you eat, the higher chance you have of overeating. Food is meant to be enjoyed, so why not savor every single morsel?
It’s not hard to eat past our full points, trust me, I know this first hand. But this is one stomach ache that is 100% preventable. Next time you are face to face with a slice of triple chocolate cream cake, enjoy it one slow bite at a time. Not only will you eat less, but you will enjoy it more and for longer.
