Garlic & Vegetable Cheese Soup

Ingredients
2T butter
2 cloves garlic, chopped
2 cups broccoli
2 cups mixed vegetables
3tsp chicken broth
3 cups water
1tsp onion powder (optional)

Cheese Sauce
2T butter
1/4c whole wheat flour
2c milk
2c shredded cheddar cheese

Heat the butter and garlic on medium, then add the vegetables and saute for a few minutes, stirring occasionally.  While that is sauteing, heat the butter for the sauce in a small pan on medium and when melted, whisk in the flour.  When that is combined, whisk in the milk and let sit on med-high.  Now, back to the vegetables, they should be sauteed enough, so add the broth and water and heat throughout on low.

Whisk the sauce mixture until it thickens, making sure it doesn't stick to the bottom of the pan.  When thickened, add cheese and stir in till melted.  Whisk some more till you get a creamy sauce.

Pour the cheese into the soup and stir.  Serve.

*If you want a thicker soup, add more flour.  If you want a soup with more liquid, add more water/broth and/or milk.  I also don't use added salt as the chicken broth has it in it.

Spinach Tomato Slow-Cooker Soup

8 servings of 1cup

10 oz. Spinach, baby, washed
2 medium carrots, chopped
2 medium stalk celery, chopped
1 large onion, chopped
1 clove garlic, minced
4 cup vegetable broth, low sodium
28 oz canned diced tomatoes, no-salt added
2 bay leaf
1 Tbsp dried basil
1 tsp dried oregano
½ tsp red pepper flakes, crushed

Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.

Credit: Not sure where I got this recipe.

Strawberry Banana Protein Shake

Great for after a weight workout!

1 scoop ON's 100% whey natural strawberry
8 strawberries
1/2 banana
1/4c FF vanilla yogurt
1T flax
1T wheat germ
8oz water

Blend water and protein powder for 20 seconds.  Add all the other ingredients and blend till smooth, enjoy!

Nutrition Facts
307 calories
4g fat
38 carbs
6g fiber
31 protein

*I use frozen strawberries and banana

Crockpot or Slow-Cooker Oatmeal

This has turned out good for me using an older Rival crockpot.  Since we do oatmeal most mornings during the winter, this is my go-to recipe for my family.  You throw it in on the way to bed and wake up to cooked oatmeal!

Slow Cooker Oatmeal

by Betty Dennison

Makes 2 servings

1 cup uncooked rolled oats

2 cups water

salt

Optional:

1/3-1/2 cup raisins

1/4 tsp. ground nutmeg

1/4 tsp. ground cinnamon

Combine all in slower cooker and stir.  Cover and cook on low for 6-8 hours.

Old-Fashioned Oatmeal

by Mary Wheatley

Makes 4 servings

1 1/3 cups dry old-fashioned rolled oats

2 1/2 cups, plus 1 Tbsp., water

dash of salt

Combine all in slow cooker and mix.  Cook on low 6 hours.

*Formula is: for one serving, use 1/3 cup dry oats and 2/3 cup water, plus a few grains of salt.  Multiply by the number of servings you need.

I like using cinnamon, raisins, honey, jam, pumpkin with pumpkin pie spice or applesauce.

Cornmeal Pizza Crust

Makes 4 servings
nonstick cooking spray
1 1/2 cups yellow cornmeal
1 cup cold water
1 cup boiling water
1/2 teaspoon salt to taste
1/2 cup grated fat free parmesan

Spray a 9 inch pie pan with nonstick spray. Preheat oven to 375. Place cornmeal in a small bowl. Add cold water and stir until well mixed. Stir cornmeal mixture into saucepan of boiling water. Cook, stirring over low heat until thickened, 3 to 5 minutes. Remove from heat and stir salt and Parmesan. Spread cornmeal mixture to form a crust in the greased pan, using wet hands or a spatula. Spread evenly across bottom and up sides. Bake uncovered for 30 minutes.

Toppings can consist of sautéed green and yellow peppers , mushrooms ,etc.

Nutrition per serving:
221 cals
2.5 fat
41 carbs
3 fiber
10 protein