Cucumber salad

Cauliflower Soup
Points per serving: 1
Serving: 6
 

Ingredients:

2 1/2 cup cauliflower
1 small onion(s)
3 cup fat-free skim milk
1 tsp butter
1 1/2 tsp table salt
1 tsp black pepper

Method:

Chop onions and cut cauliflower into florets
Put the cauliflower, milk and 3 teacups of water in a deep pan to boil. When cooked blend in a liquidizer and strain.
Heat the butter and fry the onions for 1/2 minute, add the cauliflower and the liquid and boil for 5 minutes. Add salt and pepper to taste. Serve hot with chopped parsley.

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Lentil Soup
Points per serving: 2
Servings: 6

Ingredients:

3/4 cup dry pink lentils
3 small onion(s)
2 clove garlic clove(s)
1/2 tsp chili powder
3 medium tomato(s)
1 tsp vegetable oil
1 tsp fresh lemon juice
1 Tbsp cooked white rice
2 tsp table salt

Method:

Heat oil and fry the onions for one minute and add garlic and chili powder and fry again for 1/2 minute.
Add 6 teacups of water, tomatoes, pink lentils and salt to taste. Cook in the pressure cooker for one whistle.
When cooked blend in mixer.
Boil it for 5 minutes.
Serve hot with lemon juice and garnished with boiled rice

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Spinach and Moong Beans Soup
Points per serving: 1
Serving: 6

Ingredients:

1/2 cup mung beans
1 cup spinach
1 cup fat-free skim milk
2 tsp table salt

Method:

Add 4 teacups of water to the mung beans and cook in a pressure cooker for one whistle.
Once cooked add spinach, milk and salt to taste, boil for 5-10 minutes.
Serve hot.

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Spinach Soup
Points per serving: 1
Serving: 4

Ingredients:

2 cup Del Monte Chopped Spinach or any other brand spinach
1 small onion(s)
2 cup fat-free skim milk
1 tsp table salt
1 tsp black pepper

Method:

Cook the spinach and onions in 1/2 t-cup of water until soft. Add milk and blend in a mixer to a smooth paste. Strain.
Add salt and black pepper.

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Cucumber salad

Points per serving: 1

Servings: 4

Ingredients:

1 large cucumber peeled and chopped fine

2 tablespoons of fresh or flaked coconut

1 green hot pepper, chopped fine

4 table spoons coriander leaves, chopped fine

Salt to taste

1 tablespoon of lemon juice

Seasoning:

2 teaspoon Oil

1 teaspoon Mustard seeds

1 teaspoon Cumin seeds

1 teaspoon black gram daal (washed urad daal)

1 teaspoon Bengal gram daal ( washed chana daal)

½ teaspoon Hing (Asofoetida) powder

A few curry leaves

Method: In a bowl, mix finely chopped cucumber, coconut, green chilli pepper, parsely leaves, salt to taste and lemon juice. Mix nicely.
Seasoning: Heat 2 tsp of oil in a frying pan, add 1 tsp mustard seeds, cumin, lentils, red pepper flakes and few curry leaves.
When mustard seeds splutter, add to the salad. Mix. Serve chilled or at room temperature.

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Vegetable Salad

Points per serving: 1

Servings: 4

1 Carrot, peeled and chopped fine

1 Cucumber, peeled and chopped fine

1 tomato, chopped fine

1 Green Chilli pepper, chopped fine

1 Small bunch Coriander leaves, Chopped fine

Salt to taste

2 tablespoons Lemon Juice

Seasoning:

2 tsp Oil

1 tsp Brown Mustard seeds

1 tsp cumin seeds

1 tsp washed Urad daal

1 Red chilli Pepper (dry), halved

½ tsp Hing (Asafoetida)

A few Curry leaves

In a bowl mix together, carrot, cucumber, tomato, green chilli peppers, parsley. Add salt to taste and mix nicely.

Seasoning: Heat 2 tsp of oil in and frying pan add mustard seeds and cumin seeds, urad lentil, red chilli pepper, hing and curry leaves.

When Mustard seeds splutter, add this mixture to the salad. Add lemon juice and mix nicely.

Serve chilled or at room temperature.

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Okra salad

Points per serving: 2

Serving: 4

Ingredients:

250 gm (8 oz) okra, chopped
1 1/2 cup plain fat-free yogurt

Salt to taste

Seasoning:

2 tsp vegetable oil
1 tsp Brown Mustard seeds
1 tsp Cumin Seeds

1 tsp washed Urad daal

1 tsp washed Chana daal

1 tsp chopped red hot chili peppers
1 tsp table salt

¼ tsp Hing (Asafoetida)

A few curry leaves

Method:

Stem and finely chop okra. Keep aside. Beat yogurt with a fork till smooth.

Heat 2 tsp of oil in a frying pan and add mustard seeds, cumin seeds, red chilli pepper, a few curry leaves and hing.

When mustard seeds splutter add chopped okra. Cook in low heat till okra is tender. Add salt to taste and cook for few minutes. Allow it to cool.

Add to the yogurt. Serve cold or at room temperature.

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Chilli and Pepper soup

Number of servings: 4

Points per serving: 1

Ingredients:

1/2 pound bell pepper(s)
1 medium onion(s)
2 clove garlic clove(s)
1 1/4 cup tomato(es)
2 1/2 cup vegetable broth
2 Tbsp basil
2 tsp green hot chili peppers

Salt and pepper as per taste.

Method:

Seed and slice Red Bell peppers. Slice onion, chop green hot pepper, crush garlic and chop the basil.

Put Red bell pepper in a large pan with onion, garlic and chilli. Add the tomatoes and vegetable broth and bring to a boil.

Reduce heat and simmer till vegetables are cooked for 20 minutes, stirring once in a while. Drain and reserve the liquid and vegetable seperately.

Pass vegetable through a strainer or use food processor until smooth.
Return the vegetable puree to a clean pan with the reserved cooking liquid. Taste for seasoning and add basil and heat through until hot. Serve hot.

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Apple and carrot soup

Number of servings: 4

Points per serving: 4

Ingredients:

2 pound carrot(s)
1 medium onion(s)
3 medium stalk celery
4 cup vegetable broth
3 medium apple(s)
2 Tbsp no-salt tomato paste
1 leaf bay leaf
2 tsp sugar
1/3 medium lemon(s)
Salt and pepper as per taste

Method:

Finely dice carrots, chop onions and dice celery stalks. Place the carrots, onion and celery in a large heavy pan and add the vegetable broth. Bring to a boil, lower heat and simmer for 10 minutes.

Peel core and dice 2 of the apples, add the pieces of apple, tomato paste, bayleaf and sugar to the pana nd bring to boil over medium heat. Reduce heat, half over and simmer for 20 minutes. Remove and discard bay-leaf.

Meanwhile wash, core and cut the remaining apple and thin slice without peeling.
place the apple slices in a small pan and squeeze over the lemon juice. Heat the apple pieces gently and simmer for 1-2 minutes until tender.

Place the carrot and apple mixture in a food processor or blender process until smooth.
Gently reheat the soup, season with salt and pepper. Serve warm garnished with apple slices and shredded celery leaves.

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Spinach Ginger Soup

Number of servings: 4

Points per serving: 3

Ingredients:

2 Tbsp canola oil
1 medium onion(s)
2 tsp ginger root
1/2 pound spinach
1 Tbsp lemon grass
4 cup vegetable broth
1 1/2 cup potato(es)
1 Tbsp Eden Mirin (rice cooking wine)
1 tsp sesame oil

Salt and pepper as per taste

Method:

Chop onion, ginger root, potatoes, set aside.

Heat oil in a large pan. Add the onion, garlic and ginger and cook over low heat, stirring occasionally, for 3-4 minutes until soft.

Reserve 2-3 small spinach leaves. Add the remaining leaves and lemon grass to the pan and stir until the spinach is welted. Add the broth and potatoes to the pan and bring to a boil. Lower the heat, cover and simmer for about 10 minutes.

Remove pan from the heat and let it cool a little. Then blend the soup in blender or food processor until smooth.

Return the soup to a pan and add rice wine, then adjust the seasoning to taste with salt and pepper. Heat until just about to boil.

Finely shred the reserved spinach leaves and sprinkle some over the top. drizzle a few drops of sesame oil on to the soup. serve hot soup immediately.

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