Category Archives: Soups & Salads

Greek Salad with Tuna

Greek Salad With Tuna recipe


2 tsp olive oil

2 tsp white wine vinegar

1/2 tsp dried basil (I used about a Tbsp of Fresh)

salt & pepper to taste


3 Cups lettuce

6 black olives

1/2 c chopped tomatos

1/2 c chopped cucumbers

1 Tbsp feta cheese

1/2 c cooked whole wheat couscous

2.5 oz tuna


A Healthier Cream Soup Mix

It is getting to be that time of year again!  The cooler weather pushes us to make more casseroles, and crock pot meals and do less grilling.   Many of these recipies call for “Cream of XX Soup”.   I received a FABULOUS recipe from my trainer to healthy up the cream soup! I have used it alot, and it works really well!

Dry Cream Soup Mix

Mix together the following:

  • 2 Cups non-fat dry milk
  • 3/4 Cup corn starch
  • 1/4 Cup chicken bouillon granules (I have used low sodium /mushroom/beef/chicken/onion base too)
  • 2 Tbsp Onion Flakes
  • 1 tsp Thyme
  • 1/2 tsp basil, oregano, majoram and pepper

Store in an air tight container.  To use mix 1/2 cup of the above mix with 1 1/4 cups water and cook until thick and bubbly, stirring often.  Add 2-3 tsp smart balance or other butter substitute and melt.   This amount makes equivalent of 1 can soup mix.

Tortellini Soup

EVERYONE LOVES this soup recipe!  It has a lot of veggies in it, and even people who don’t eat veggies regularly love it.   A couple of tweaks that I make.

  1. I substitute Turkey sausage and it tastes just as good with less greasy meat.
  2. To serve to people who are not as fond of vegetables, puree them in the blender.  To serve to people who like vegetable chunks, you can food process, or chop by hand 🙂

Tortellini Soup Recipe

  • 1 lb Italian Sausage (ground)
  • 1 lb Italian Sausage (links)

Fry and drain the ground sausage.  Chop up the links.

  • 1 large green pepper
  • 8 oz. fresh mushrooms
  • 1 bunch green onions (use all of onion)
  • 1 medium onion

Chop above ingredients.  Add meat and chopped ingredients to the following:

  • 4 medium whole tomatoes (pureed in blender, or diced)
  • 50-60 oz. of chicken broth
  • 1 tsp. basil
  • 1 tsp. fennel seed
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1 tsp. garlic powder

Simmer for 1 hour, add two 9 oz. packages of fresh cheese tortellini. Simmer until tortellini is done.

If making in crock pot, boil broth and veggies on stovetop for about 20 minutes.  Transfer to crock pot and add meat.  Add tortellini when there is about 1 hour until serving time.

Top with fresh parmesean cheese, if desired.