BLUEBERRY WALNUT ZUCCHINI BREAD

The leaves on the trees are slowly beginning to turn shades of bright red and gold and the weather has cooled off to highs of the sixties and seventies during the day with chilly evenings as well. We have not had a frost overnight yet. My garden is still producing tomatoes and peppers and a rare strawberry or two. This is a beautiful time of year and the perfect temperature for baking bread. No need to turn on the air conditioner when I’m baking, just open a window or two to cool off my kitchen. I didn’t plant zucchini this year as I have done in the past. I usually produce a bumper crop of these and have to leave extra zucchini on unsuspecting neighbor’s steps to use them all up. I purchased a large zucchini recently at our local farmers market for only seventy five cents and wanted to bake some zucchini bread. I had seen a zucchini cake recipe online and decided to change a few ingredients as well as add some walnuts to the recipe and bake it as a quick bread. In order to reduce the fat and calorie content of the recipe, I swapped out 50% of the vegetable oil or butter for unsweetened applesauce. I decided to use butter in place of vegetable oil to give my recipe a richer, buttery flavor. If you need to limit the cholesterol and saturated fat content of your diet, you could use a vegetable oil in place of the butter. My husband and I are blessed to have normal levels of cholesterol. We do control our cholesterol intake by using very lean cuts of meat as well as using fish and chicken breast in addition to consuming a healthy diet. We occasionally splurge on a little butter though! I reduced by flour by 1/4 cup and substituted ground flaxseed for this to add a unique taste and some extra nutritional benefit. Next, I substituted half of the sugar called for in the recipe for honey. To use honey in place of one cup of sugar in your recipe, use 2 tablespoons less honey, add 1/4 tsp additional baking soda and reduce the liquid in your recipe by three tablespoons.

In addition to the delicious taste, this bread is chock full of healthy ingredients including blueberries, walnuts and zucchini. Walnuts are a member of the tree nuts family and are a rich source of Vitamin E, magnesium, copper and biotin. Walnuts offer heart healthy cardiovascular benefits by helping lower the risk of chronic oxidative stress and reducing inflammation in the body if consumed on a consistent basis. Scientific studies done on walnuts indicate that these benefits may also help reduce incidence of other diseases such as  breast and prostrate cancer as well. Study participants consumed three ounces of walnuts per day. Walnuts may also offer benefits for prevention of obesity and weight loss in general. This may be surprising to some people since they think of high fat and high calories foods such as nuts as a contributor to obesity. Walnuts contain heart healthy polyunsaturated and omega-3 fatty acids. Nuts consumed in limited quantities of a one ounce serving per day as a snack or when combined with other foods can be very satisfying and filling and may benefit in controlling appetite thus assisting with weight loss.

BLUEBERRY WALNUT ZUCCHINI BREAD
Prep time: 
Cook time: 
Total time: 
Serves: 18 slices
 
Ingredients
  • 3 large eggs
  • ⅓ cup unsweetened applesauce
  • ½ cup melted butter or vegetable oil
  • 1 cup honey
  • 1 cup sugar
  • 1 tsp vanilla extract
  • 2 cups shredded zucchini
  • 2¾ cup all purpose flour
  • ¼ cup ground flaxseed
  • 1 tsp baking powder
  • 1½ tsp baking soda
  • 2 cups fresh blueberries or drained canned unsweetened blueberries
  • ¾ cup chopped walnuts
Instructions
  1. Preheat oven to 350 degrees F. Coat two 9 x 5 inch glass bread pans with non-stick spray or light grease with vegetable oil to prevent sticking. Combine the eggs, butter or vegetable oil and vanilla in a large mixing bowl and beat well. Add honey to this mixture and beat until well combined. Next add the sugar and mix this into the ingredients. combine the flour, ground flaxseed, baking powder and baking soda into a separate bowl and stir together with a fork until well combined. slowly add the dry mixture to the wet mixture and stir together mixing just long enough until well combined. Combine blueberries with one tsp of flour in a small bowl stirring gently until coated well.
  2. Fold in zucchini first, next the nuts and lastly the blueberries. Pour batter into prepared pans. You can use a 8 x 8 inch cake pan in place of one of the bread pans if desired. Bake for approximately 40 minutes until a toothpick inserted into the center comes out without wet batter clinging to it. Cool bread on a rack.
Notes
the cholesterol and saturated fat content would be less if you substitute a vegetable oil such as canola, olive or corn oil as an example. If desired, you may use coconut oil. The cholesterol content of the recipe will be lower and the saturated fat content will be very similar to the amount in the recipe using butter. Persons on gluten free diets may substitute a gluten free flour or flours in place of the all purpose flour. Investigate how these flours may be substituted in place of all purpose flour and in what quantities before preparing this recipe.
This blog is not intended to provide medical advice. Please contact your personal health care professional to provide you with nutritional and medical advice.
It is best to bake the bread in a glass pan since the acidic nature of the blueberries may corrode the metal in a metal bread or cake pan. If you do have to use a metal pan, remove bread from pans immediately after cooling off your bread to help prevent this.
Nutrition Information
Serving size: 1/9 of loaf bread pan Calories: 226 Fat: 6 grams Saturated fat: 2 grams Trans fat: 0 grams Carbohydrates: 29 grams Sodium: 275 mg Fiber: 2 grams Protein: 4 grams Cholesterol: 38 mg

 

Zucchini is a very versatile vegetable and can be used in breads, stir fries and soups and is delicious when prepared on the grill. It is very low in calorie content and is a moderate source of vitamin C, potassium and folate.

Blueberries are a good source of fiber, very low in calories and an excellent source of disease fighting antioxidants. They provide vitamin C, Vitamin K and the mineral manganese. Blueberries offer many health benefits which I won’t go into detail in this post. For more information about their health benefits, read my August 2016 post which includes the recipe for Blueberry Summer Salad.

 

Enjoy these beautiful fall days and take a little extra time to sample recipes incorporating fall produce from your local farmers market or your own garden.

SUMMER BLUEBERRY CHICKEN SALAD

Alas, summer is quickly passing us by and fall is approaching. It’s no secret that summer is my favorite season, fall comes in with a close second due to all of the beautiful colors of the leaves during Autumn. Spring ranks right behind as third since it’s a time of new beginnings and is so green and lush.  No surprise, but winter trails behind in fourth place because of the cold howling wind and lack of bright colors. I don’t participate in skiing, ice fishing or snow mobiling much and I would just as soon sit inside by a warm fire near the fireplace sipping on hot chocolate than to be outside that time of year. The end of summer isn’t all bad since this is the time of year that us Minnesotans harvest our gardens. I have a bumper crop of tomatoes and green peppers this year. My kale crop was lush and green as well but my squash, spinach and lettuce crop didn’t fare so well. Some nasty critters attacked my squash plants. I planted my spinach and lettuce from seeds instead of from plants this year and they refused to grow in my garden. We enjoyed only one squash this year, gave up on the greens that didn’t come up and planted flowers over them. Low and behold, lettuce was coming up in my flower garden recently. It was only two months late and I had enough to prepare one salad.

I really enjoy creating new recipes, cooking as well as blogging. I took a break from blogging over the summer months since I have not posted a food blog since last April. I promise to be more faithful and post a new food blog at least once a month. I was pleasantly surprised to read some encouraging, positive comments  from my blog audience and this has motivated me to continue writing and creating healthy. easy to prepare recipes. I love to include nutritious, tasty food in my diet but I don’t want to spend hours in the kitchen either!

SUMMER BLUEBERRY CHICKEN SALAD
Prep time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 2 cups sliced grilled skinless chicken breast
  • 1 cup sliced green, red or yellow peppers
  • 8 sliced small roma or cherry tomatoes
  • ¼ cup sliced almonds or chopped walnuts
  • 2 cups fresh blueberries
  • 4 cups mixed salad greens
  • Honey Vinaigrette Dressing
  • 4 oz each honey, apple cider vinegar, extra virgin olive oil and water
  • ¼ tsp each sea salt, cracked pepper and Italian Seasoning
Instructions
  1. Place salad greens, sliced tomatoes, peppers, blue berries and chicken breast in a large salad bowl and toss gently. Add salad dressing to salad mixture and toss lightly again. Top salad with sliced almonds and serve. To serve individually: Add 1 cup salad green to a salad plate or individual salad bowl. Top salad with sliced tomatoes, peppers, almonds, berries and chicken breast. Drizzle dressing on each salad and serve.
  2. Dressing: Combine all ingredients in a glass jar. Cover and shake well. Refrigerate until serving time. Top salad with this dressing.
Notes
The nutritional information has been calculated for the addition of 2 tablespoons of dressing per serving of salad.

Information presented in this food blog is not intended to serve as medical advice. Please contact your personal health care professional for medical advice.

Plan to serve this salad as a first course for your summer menus or double the recipe to serve as a summer meal.
Nutrition Information
Serving size: ¼ recipe Calories: 220 Fat: 10 grams Saturated fat: 1 gram Unsaturated fat: 9 grams Trans fat: 0 grams Carbohydrates: 26 grams Sodium: 126 mg Fiber: 4 grams Protein: 9 grams Cholesterol: 18 mg

 

I love to make a meal out of salads this time of year so I used my garden produce that I had on hand as well as some leftover grilled chicken breast and my favorite fruit blueberries to create this salad. Since I love the taste and health benefits of honey, I experimented in my kitchen and came up with a  Honey Vinaigrette Dressing to serve with my salad. It is very easy to prepare and doesn’t contain all of the preservatives, sugar and sodium that bottled commercial dressings contain. It is also very economical since you can purchase healthy bottled dressings but you will end up paying a premium for the additional health benefits.

Blueberries are a nutritional superstar and one of the best food sources of disease fighting antioxidants. They are also a good source of heart healthy resveratrol,  Vitamin K, Vitamin C and dietary fiber. Blueberries have a host of health benefits in which some scientific studies have concluded that they boost focus and memory, support good digestion, promote heart health and slow the aging process.

Tomatoes are so plentiful this time of year that I not only use them in salads and BLT’s but also use the extra to make salsa, spaghetti sauce and freeze them so I can enjoy them in chilli and casseroles in the cold winter months which lie ahead. Tomatoes are very filling, naturally low in calories and an excellent source of Vitamin C and potassium. Cooked tomato products such as tomato sauce are an excellent source of lycopene. Lycopene has been found to be beneficial in the  prevention prostrate cancer. Below are some pictures that I snapped from my garden recently.

Green peppers are an excellent source of immune system boosting vitamin C, fiber and are also very low in calorie content. Due to my bumper crop of peppers, I am  planning to prepare some stuffed green peppers for dinner tonight and I also add them to salads, scrambled eggs, meatloaf, chilli and tacos. They freeze very well also so you can enjoy them all year long.

Enjoy these last few days of summer and plan on taking some leaf watching trips as autumn approaches. The garden spot below is a beautiful area for my husband and I to enjoy our morning coffee. Bon Appetit!

 

 

About Author

Hello and welcome to Vintage Nutrition Kitchen! My name is Becky and I developed my food blog Vintage Nutrition Kitchen in 2015 due to my passion for writing, culinary nutrition and healthy recipe development. I also have an interest in antiques and vintage home decorating. My favorite treasures in my home are  antique furniture and china  passed down or gifted to me by my mother, mother in law, grandmothers or great aunts. I also enjoy shopping at antique and second hand stores to find other unique and vintage items which I plan to include in my blog.

I enjoy spending time in my kitchen creating nutritious, easy to prepare recipes with common wholesome ingredients. You’ll notice that the majority of my recipes are not very time consuming since I like to make use of my crock pot, rice cooker, microwave and other modern conveniences so my family and I can enjoy healthy meals without spending too much time in the kitchen. If that is your attitude towards food as well, I think that you’ll enjoy reading as well as preparing the recipes that I share on my food blog.

You will see many references to my garden in some of my blogs since I enjoy gardening and nature. My husband and I enjoy many weekend trips so you may see some of the pictures that we have snapped on our camera in this blog as well. I began blogging as a creative hobby after my retirement a few years ago.  My first food blog was called Honeydews Kitchen and you can check that out at HoneydewsKitchen.com

 

 

I worked in the field of Nutrition and Dietetics for 32 years and was employed as an Out-patient Dietitian, Hospital Dietitian, Weight Loss Consultant at a YWCA, Head Start Nutrition Consultant and a Health Educator for a heart disease prevention and research study. Due to my background in nutrition and dietetics, I strive to create nutritious and delicious recipes in my vintage kitchen.

I authored my first nutrition column with a humorous theme in my college newspaper at the university I attended while majoring in Dietetics and Nutrition. I later  enjoyed authoring a bi-monthly newspaper column called Nutrition Notes for 22 years in the city that I currently reside in.

PEANUT BUTTER BANANA BREAD

Bananas are a favorite fruit around my house and I frequently use extra bananas to make banana bread.  We live in a small town in the midwest and banana bread is probably one of the most popular quick breads in the region and has been for many generations in my family. My husband and I also love the combination of bananas and peanut butter so I decided that I wanted to try a new version of this recipe. While shopping at Sam’s Club recently, I purchased a powdered peanut butter called PB Fit and decided to incorporate this into my banana bread recipe. The PB Fit  contains 50 calories per 2 TB serving compared to 200 calories per 2 TB serving of regular peanut butter. The PB Fit powder is also gluten free, non-GMO, vegan and kosher. It can be used in smoothies or added when baking. I enjoy the challenge of modifying my recipes to improve the nutritional value and must admit this is sometimes a trial and error process until I come up with a recipe that not only tastes good but is good for the body as well! Peanut butter powder incorporates more protein into this recipe, as does the addition of greek yogurt in place of part of the fat called for in the original recipe. To boost up the fiber content of banana breads or similar types of quick breads, you can also swap out a portion of of the all purpose (white) flour and substitute whole wheat flour and old fashioned oatmeal. The original recipe called for 2 1/2 cups all purpose flour so I used  1 cup all-purpose flour, 1 cup whole wheat flour and 1/2 cup of old fashioned oatmeal. If you prefer a gluten free bread, substitute your favorite version of 2 1/2 cups of gluten free flour and use the certified gluten free oatmeal in this recipe. If you really like the combination of peanut butter, banana and chocolate, add 2/3 cup of dark chocolate chips to this recipe for that extra special dark chocolate taste to satisfy those chocolate cravings! Banana bread is delicious when served for breakfast, snacks or in a brown bag lunch.

Peanut Butter Banana Bread

PEANUT BUTTER BANANA BREAD
Prep time: 
Cook time: 
Total time: 
Serves: 16 slices
 
Ingredients
  • ½ cup plain nonfat greek yogurt
  • 1 TB canola, sunflower or coconut oil
  • ½ cup honey
  • 3 bananas
  • ½ cup 1% milk
  • 2 eggs
  • 1 cup all purpose flour
  • 1 cup whole wheat flour
  • ½ cup old fashioned oatmeal
  • ½ cup PB Fit brand peanut butter powder
  • 1 tsp baking soda
  • 1 tsp baking powder
Instructions
  1. Add bananas to a large mixing bowl and beat well with an electric mixer. Next add the oil, honey yogurt, eggs and 1% milk to the beaten bananas and again mix well until thoroughly combined. Add the powdered peanut butter and beat well. Combine the remainder of the dry ingredients in a separate bowl and stir together well. Add the dry ingredients to the banana mixture and again mix together until well combined. Place the bread mixture into an oiled bread pan and bake at 350 degrees F for approximately 55 minutes until golden brown. Remove the pan from the oven and let the bread cool and remove from bread pan.
Notes
This food blog is not intended to provide medical advice. Consult your personal health care provider for medical advice.
Nutrition Information
Serving size: 1/16 of bread Calories: 144 Fat: 3 grams Trans fat: 0 grams Carbohydrates: 24 grams Sodium: 279 mg Fiber: 2 grams Protein: 5 grams Cholesterol: 24 mg

 

My Vintage Kitchen Prayer

Plan to serve this bread with some fresh fruit and a cup of coffee for a quick and easy breakfast on the go.

 

I also like to add bananas to smoothies, fruit salads, peanut butter sandwiches or just enjoy a banana as a quick and healthy snack. One banana provides 25% of an adults daily value (DV) of vitamin B6, 16% of the DV for manganese,  12% each of the DV for potassium and dietary fiber as well as 10% each of the DV for copper and biotin.

Have a very blessed day! Thought for the day from Gloria Gaither: We may run, walk, stumble, drive or fly, but let us never lose sight of the reason for the journey, or miss a chance to see a rainbow on the way. Inspirational verse for the day: Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart!

 

BLACK FOREST CHEESECAKE VALENTINE’S PARFAIT

Love is in the air and Valentine’s Day is right around the corner. If you searching for the perfect dessert to finish off a romantic home cooked Valentine Day dinner, look no farther!  The parfait also makes the perfect dessert for two to enjoy with a cup of coffee after you have arrived home from your your dinner date at the restaurant. It is so easy to prepare and healthfully lightened up as well. It features all of the great lover’s favorite foods: chocolate, cherries and cream cheese!

I decided to slim down my parfait recipe by using the Fit and Active 1/3 less fat brand of Neufchatel Cream Cheese, non-fat Greek yogurt, the no sugar added version of cherry pie filling as well as Stevia to replace the sugar in the original recipe. Let me tell you this makes a big difference in savings in calorie, fat, saturated fat, cholesterol, carbohydrate and total sugar content per serving without sacrificing a rich taste. If you wish to reduce the calorie, fat and cholesterol content further, you could substitute the 50% reduced fat version of cream cheese. I have not used this in my recipe yet however so I can’t guarantee you that it will have the same consistency. I would not recommend using the fat free cream cheese since I don’t think the parfait would have a creamy cheesecake consistency. My husband and I sampled this parfait for our dessert today and loved the different flavor combinations of the chocolate, cherries and the slightly almond taste of the cream cheese. If you really love chocolate, top your parfait with a dark chocolate Hershey’s chocolate kiss.

BLACK FOREST CHEESECAKE VALENTINE'S PARFAIT
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 5 servings
 
Ingredients
  • 8 ounces ⅓ less fat brand of Neufchatel cream cheese
  • 20 oz can of No Sugar Added Great Value (or other brand) Cherry Pie Filling (sweetened with Splenda or Stevia
  • Nabisco Oreo Pie Crust (one half of crust)
  • ½ cup non-fat Greek yogurt
  • ½ tsp almond extract
  • 12 packets Stevia (sugar substitute)
Instructions
  1. Remove pie crust from the pie tin container and place in a bowl. Crumble up to a fine consistency. Place cream cheese in a mixing bowl and beat well with an electric mixer. Add Stevia and mix in well. Add Greek yogurt and almond extract to the cream cheese mixture and beat until well combined. Add approximately 2 TB or the crushed Oreo pie crust mixture to the bottom of your parfait glass. Add the next layer by spooning in 2-3 TB of the cream cheese mixture. Top this with
  2. TB of the cherry pie filling, repeat layers, ending with the Oreo pie crust mixture. Top with a dark chocolate Hershey's chocolate kiss if desired.Refrigerate until serving time.
Notes
Information in this food blog is not intended to provide medical advice of any kind. Please consult your personal physician or other personal health care provider for medical advice.

If you use fresh unsweetened pitted cooked cherries or a can of drained unsweetened cherries, sweeten with 12 packets Stevia or ½ cup sugar. Stir in the Stevia or sugar before adding to the recipe.
Nutrition Information
Serving size: one Parfait Calories: 262 Fat: 13 grams Saturated fat: 8 grams Unsaturated fat: 5.2 grams Trans fat: 0 grams Carbohydrates: 29 grams Sugar: 19 grams Sodium: 283 mg Fiber: 2 grams Protein: 6 grams Cholesterol: 32 mg

By making these healthier substitutions in my recipe, I realized that I was saving 206 calories, 6 grams of fat, 2 grams of saturated fat, 17 mg of cholesterol, 34  grams of carbohydrate and 27 grams (7 teaspoons) of sugar per serving! Wow, that is worth it. I would have to walk 35 minutes to burn off those extra 206 calories.

I remember that my mother used these fostoria dessert dishes on special occasions such as Christmas and birthdays when I was growing up. They were displayed in her built in China cabinet in our dining room.

Vintage Fostoria China table setting passed down to me from my mother.

Happy Valentine’s Day!

 

 

 

 

CHICKEN NOODLE STIR FRY VEGETABLE SOUP

Chicken noodle soup with vegetables prepared in my cozy kitchen from scratch is one of my husbands and my favorite comfort foods on a cold winter day. I live in Minnesnowta, actually Minnesota and we get plenty of the white stuff and cold during the long winter months here. Some Minnesotans enjoy outdoor sports in the winter such as snowboarding, snowmobiling, ice fishing and ice skating.  Other Minnesota snowbirds, mainly retired folks go down south for the winter and return once again when most of the snow has melted and it is warmer again just in time to see the spring tulips bloom! I am more of an indoor person in the cold weather so I enjoy indoor activities such as cooking, reading and sitting by the fireplace with a cup of hot tea or cocoa during the winter. We did have a heat wave hit over the weekend and it got up into the high thirties so we took our dog out on a walk on one of the many trails by the frozen lake here in our hometown. The ice and snow had finally melted in our driveway and on the side walks so we enjoyed a scenic walk by the lake on this cool, crisp sunny day.  Unfortunately, we had a blizzard with ten inches of snow and high winds yesterday so our sidewalks and driveway are now ice and snow covered again. We do have four seasons to enjoy here in Minnesota so that is nice. I just wish that the winter season didn’t last 5-6 months!

 

Well I am sure your momma made you chicken noodle soup from scratch when you were a kid. She also fed it to me when I had a cold and told me that it was good for me and would help me recover from my cold sooner. This of course and she rubbed Vicks on my chest at night. It sure seemed to help! Turns out that momma was right! Scientific research has proven that it is indeed helpful when you have cold. First, it helps to keep you hydrated since you need eight cups of fluid a day or more for hydration purposes especially when you are ill. Secondly, the steam from the soup helps relieve that congested nose and sore throat.The substances in chicken soup may also reduce the inflammation that occurs when you have a cold. Hot chicken soup seasoned with hot pungent spices such as pepper, chilli pepper, garlic, turmeric and curry powder is a potent mucous stimulant that helps thin out mucous in the mouth, throat and lungs. While chicken soup is not a cure for the common cold, it definitely hastens the healing process!

I love vegetables and I have to admit that broccoli is my favorite veggie with spinach coming in closely in second place since I love spinach salads. Move over lettuce! Stir fry veggies with pea pods are another favorite so that is why I included them in this soup. I never put peas in my tuna casserole; nope I use stir fried vegetables. A compound in broccoli called glucosinolate, produces a metabolite called sulforaphane that is responsible for most of broccoli’s health promoting properties. Sulforaphane has antimicrobial properties, can possibly prevent diabetes from occuring in the body and also kills cancer stem cells. It can also significantly improve blood pressure and kidney function. Broccoli is a great source of dietary fiber and vitamins A and c. Peapods are very good sources of dietary fiber as well as vitamins A, C and folic acid.They also provide powerful antioxidants and enzymes which have cancer fighting properties as well. The recipe also calls for onions and garlic. These foods belong to the allium family of vegetables which are known to have beneficial effects on the cardiovascular and immune systems as well as powerful anti-cancer effects and may also play a role in prevention of diabetes. After completing some research on the allium vegetables recently, I learned that it is best to finely mince or crush fresh garlic and then let it sit awhile before you add it to your recipe. The crushing or mincing of the garlic allows the alliinase enzymes in the food a chance to get working to produce those health promoting effects. Changing the temperature or pH of the garlic by putting it in the recipe right away without letting it sit it for awhile can reduce these healthful properties.  Adding it to your recipe at the end of your cooking time increases the health benefits since long cooking times can reduce the benefits. Mushrooms are also a favorite fungi vegetable of mine and they have many healthful benefits including anti-cancer, anti-inflammatory and strong immune-supporting properties. From a culinary aspect mushrooms, onions and garlic add unique flavors and textures to recipes.

Chicken Noodle Stir Fry Vegetable soup

 

Dinner is served!

Dinner with a view!

Welcome to the lake!
This is the day that the Lord has made; let us rejoice & be glad in it. Psalm 118:24
View from my vintage  kitchen and dining area.

 

CHICKEN NOODLE STIR FRY VEGETABLES SOUP
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 32 oz skinless chicken breast, baked and chopped into chunk size bites
  • 40 oz fresh chicken broth from chicken or brand of 50% reduced sodium and no MSG added chicken broth, such as Swansons
  • 2 cups water
  • 16 oz stir fry vegetables
  • 1 medium chopped purple or white onion
  • 2 cups uncooked egg noodles
  • 3 cloves garlic, minced
  • 1 cup fresh sliced mushrooms or dehydrated mushrooms
  • ¾ tsp each garlic and onion powder
  • ½ tsp cumin
  • ¼ tsp turmeric
  • ½ tsp ground sea salt (optional)
  • ¼ tsp pepper
Instructions
  1. Place chicken breasts in a roasting pan, season with a dash or cumin, sea salt and pepper. Add enough water to just cover chicken breasts. Cover and bake at 350 degrees for an hour. Remove from oven and let the chicken cool off. Once it is cool, cut it up into bite size chunks for the soup. Save the broth from the chicken to use for the soup. Skim off any fat or refrigerate broth overnight and skim the hardened fat from the broth after the broth has congealed.
  2. Place all of the ingredients in the crockpot, stirring well. Place the crockpot on the high setting and crock for 4 hours. If desired, you may preheat the frozen stir fry vegetables in your microwave or steam them. This will reduce your cooking time and you may then place your crockpot on the medium or low setting and crock until soup is hot and all of the vegetables are tender. If desired, you may use fresh vegetables such as broccoli, peapods, water chestnuts and green beans in place of the frozen vegetables.
  3. Serve a bowl of this hot soup with a green salad, fresh fruit tray and crusty garlic bread.
Notes
if you omit the sea salt from the recipe, the sodium content is 270 mg per serving. If you use all fresh chicken broth from your chicken and omit the canned or packaged reduced sodium broth, the sodium content is approximately 65 mg per serving.add additional spices to flavor if desired to replace the salt.

GLUTEN FREE DIETS; You may wish to substitute 1½ cups uncooked quinoa or the same amount of Minute brown rice or cooked brown rice in place of egg
noodles in this recipe. Cook on the high setting of your crockpot for 3-4 hours or until grains are a tender consistency.

Information in this food blog is not meant to provide medical advice of any kind. For medical advice, contact your personal physician or your personal health care provider.
Nutrition Information
Serving size: ⅛ recipe Calories: 133 Fat: 2 grams Saturated fat: 0.5 mg Trans fat: 0 grams Carbohydrates: 9 grams Sodium: 395 mg Protein: 16 grams Cholesterol: 44 mg