Diet Time Again

                                                  by Beth Rank 

Well, here we go. January is coming and we will start to see "diet" everything! Most of America has been overeating for the past couple of months and the grocery stores make a nice profit selling processed diet food.  My advice? Put the packaged food down and just walk away. It is not good for you and just wastes your hard earned money. 

Last year, I did the Daniel fast mainly because I desired to get spiritually fit. I think I did it for 6 weeks. Perhaps I will do it again. No sweets, bread, meat or processed food...but that's just me. I didn't lose any weight, but that was not my goal. My goal was to be obedient and to get very serious with Abba. I wanted to cleanse my spirit and lose some of my spiritual fat! 

In January, the diet, frozen, "2 bite" meals, as my friend calls them, will be on sale, but you can make your own. Simply cook your meals and divide them up into small serving portions, then put them in the freezer. I save small containers for this purpose. These are so much better because you know what is in them and you save so much money!

Here are the seasonal fruits and veggies that will be available and on sale: Oranges, Pears, Grapefruit, Tangerines, Broccoli, Carrots, Cauliflower, Celery, Chard, Collards, Kale, Kiwi, Avocado, Cabbage, Spinach. 

I have included some recipes to use some of these vegetables and one for cheap homemade protein bars for those with a sweet tooth. Don't forget to keep eating that fruit! 

Healing Cabbage Soup (low calorie)
~ recipe makes 8 servings
3 tablespoons olive oil
1/2 onion, chopped
2 cloves garlic, chopped
2 quarts water
4 teaspoons chicken bouillon granules (you could use 1-2 boxes/cans of vegetable or chicken broth in place chicken bouillon and most of the water) 
1 teaspoon salt, or to taste
1/2 teaspoon black pepper, or to taste
1/2 head cabbage, cored and coarsely chopped
1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced
Directions:
In a large stockpot, heat olive oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes.
Stir in water, bouillon, salt, and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes.
Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.

~Note ~ You could add spinach or kale to this and it would still be low calorie. I would not recommend freezing this, but it might be ok...

Broccoli-Cauliflower Salad (uses seasonal veggies)
~  recipe makes 8 servings
1 cup broccoli florets
1 cup cauliflower florets
2 cups hard-cooked eggs, diced (optional)
1 cup shredded Cheddar cheese
6 slices turkey bacon (may be omitted or simply use sunflower seeds) 
Sunflower seeds (as many as desired or may be omitted)
1 cup mayonnaise
1/2 cup white sugar
2 tablespoons white wine vinegar
Directions: 
Place turkey bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Crumble and set aside.
In a medium sized salad bowl, layer in order the broccoli, cauliflower, eggs, cheese and bacon and/or sunflower seeds.
Prepare the dressing by whisking together the mayonnaise, sugar and vinegar. Drizzle dressing over top and serve.

~ Note ~ I use less sugar and 1 tablespoon vinegar and some people add raisins


HOME MADE PROTEIN BARS (On A Budget) 

- Make High Protein Fudge Bars For less than 49 cents per bar!
Ingredients (Makes 5 Bars)
- 8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts

Directions
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid

The Wonders of Soup

                                                               by Beth Rank

Soup is a wonderful way to stretch your food money at this time of the year. There is something about having something warm in your stomach that keeps you feeling full for much longer. 

I have made soup out of just about everything and hardly anything! You can simmer a small amount of meat in some water with some onions, salt and pepper until tender, add some potatoes and carrots and you've got a good, hearty meal that sticks to your ribs. Add a slice of bread and butter and it can be heaven! 

If you want, you can buy canned or boxed broth, cook veggies until tender and add already cooked turkey, chicken or beef (put the ham down, and just walk away, ok?). Making your own broth is best and the healthiest, though. You know what is in it because you make it yourself. What ever you do, make a big pot and put any leftovers not eaten in the freezer. Also, I simmer beef and chicken in water with onions, garlic and seasonings, and I freeze this broth to make soup or stew later. You do not even have to have meat at all and I have included some recipes at the end of this article. 

Please remember that December is a great month for buying extra baking supplies, real butter (which can be wrapped and frozen) and turkey, which can be used for making soups and casseroles. You can get chicken and beef broth very cheap right now to keep in your pantry, to make soup on a snowy or cold, rainy day. 

Please try your best to keep that pantry stocked! It is very, very important to start stocking now. Every little bit helps. I have lists of foods to always have on hand in my earlier articles. Make sure to always have some noodles or pasta around to make your soup even heartier, if you like.

Beef soup

1 lb stew meat (you can use more or less)

Onion soup mix

Onions

6-8 cups water

Potatoes

Carrots

Canned Tomatoes (or fresh or may be omitted entirely)

Canned or frozen veggies such as peas or whatever you like

A bay leaf is good in this too, but remove it before serving

Bring beef, soup mix, onions and water to a boil. Turn the burner down low and simmer for 1&1/2 hours until beef is tender. Increase heat and add carrots and potatoes. Cook these until tender then add tomatoes (if desired) and canned or frozen veggies (if desired). Cook until all is nice and hot, seasoning with salt and pepper as you go, then enjoy!

Note: You can skip the onion soup mix and use beef (better if beef has bones) with lots of onions, garlic, seasoning salt, pepper. You can add dry bouillon or canned or boxed broth if you like, too. Cook until beef is tender then add the rest. The possibilities are endless! 





Leftover Baked Potato Soup
Turn a leftover baked potato into a delicious and filling potato soup. This is an interesting recipe for two that I found. It could very easily be doubled for 4 and be even better with a little frozen broccoli added.
Ingredients:
1 Tbsp. butter
1 Tbsp. flour
1-1/2 cups milk
1 Leftover baked potato, chopped into small pieces
Salt
Pepper

1. Make a roux with the butter and flour.
2. Add in the milk, potato pieces and salt and pepper to taste.
3. Bring to a brief boil on medium heat and serve.

Optional: If you have cheddar cheese, grate some up and add it after you have removed the soup from the heat. You can also add in broccoli, leftover carrots – use your imagination.

Serves 2