Doubly ”Free” Recipes

While I’m on a recipe kick, here are a couple more freebies. They are free in two senses: I’m giving them to you free; and they are free (or almost free) of carbs. As an added bonus, they’re quite easy to put together. The soup can be made a day or two ahead. Enjoy! Each recipe serves six.



Free Sherried Pumpkin Soup

(Can be made two days ahead and refrigerated.)

Per serving: 128 calories; 3g total fat (1.5g saturated); 10g carbs



2 T. unsalted butter

2 medium onions, sliced thick

3 c. water

1 ¾ c. low salt chicken broth

1 can (14 oz.) pumpkin

½ t. nutmeg

2 T. dried crushed bell pepper

½ t. seasoned pepper

1 t. MSG

1 c. sherry



Sauté onions in butter until golden (7-8 minutes), stirring occasionally. Stir in water, broth, pumpkin and nutmeg. Simmer, stirring occasionally, for 5 minutes.



Puree in batches in blender until smooth and return to pot. [Blender should not be filled over halfway.]



Stir in dried bell pepper, seasoned pepper and MSG. Adjust seasoning to your taste. Just before serving, stir in sherry and remove from heat.



Free Mock Mashed Potatoes

Per serving: 57 calories; 3g total fat (0g saturated); 5g carbs



5 c. cauliflower florets

5 c. water

¼ c. light mayonnaise

¼ t. salt

1/8 t. seasoned pepper



Place water in bottom of steamer and put cauliflower in steamer basket. Cover steamer pot. Turn burner to moderate heat.



Once water starts to steam, cook about 15 minutes or until cauliflower is tender. Drain.

Use food processor or blender to puree cauliflower, mayonnaise and salt. Transfer to serving bowl. Garnish with seasoned pepper.



Tags: anti-aging foods, low fat recipes, low carb recipes