Soup Calendar: 2/27 – 3/2

This week, we are serving Toasted Rice n Spinach Soup .  The nutty taste of toasted rice is blended with celery, spinach, vegetable stock, a touch of nutmeg, lemon,and Parmesan cheese.  Less than 200 calories per serving.

To fill out your meal, we offer a tasty  Dill Garbanzo n Couscous Salad.  Can be eaten cold or warm, this refreshing salad combines whole grains, legumes, cucumber, tomato, roasted peppers, in a dill dressing. Filled with good fiber and protein at about 250 calories per serving. 

Later in the week,  we are cooking up some delicious Corn n Potato Chowder.  This chowder needs NO meat;  just potato, corn, onions, green pepper, parsley and perfect seasonings.  It has a touch of heat and eastern seaboard seasonings.  This soup includes limited dairy. It’s well worth the 250 calories/serving.

A tasty low-calorie Green Bean and Carrot Salad is the perfect pairing.  Carrots, beans, radishes, red onions and toasted sesame seeds, marinated in a flavorful dressing… what can be better? 

We have 2 dips for you this week.  The traditional Home-made Hummus is always a treat!  And why not try the Breadless Bruschetta?  Diced tomatoes in garlic, olive oil, basil, and capers!  Spread it on some zucchini chips to make a very fresh raw, and low-calorie snack. Of course, we won’t tell if you spread it on a baguette with mozzarella cheese. 

  • 2/27-2/29      Toasted Rice n Spinach Soup (Veg-Ish)   
  • 2/27 – 2/29    Dill Garbanzo n Couscous Salad (Veg-An)  
  • 2/27 – 2/29   Homemade Hummus w/ Celery
  • 2/29 – 3/3     Corn n Potato Chowder(Veg-Ish) 
  • 2/29 – 3/3     Green Bean and Carrot(Veg-An)     
  • 2/29 – 3/3     Breadless Bruschetta (Veg-An)

Why not try them out and decide if you want to make them yourself!  And why not share the news with your co-workers or family.  They might want to order themselves (and you) for next time.  The more people order, the more Caring Cuisine can continue to provide your healthy meal alternatives.

 

HOW TO DO IT!  It’s simple & easy!  You select the number of servings you want per item.  Then either text at 310-344-1039 or email at info@caring-cuisine.com with your order.

Soups/Sides/Dips:  $3 each (cheaper than a Starbucks coffee)  

Garden Salad:  $5 each (much healthier than a burger)

FREE delivery with orders of $16 or more (for selected delivery areas/schedules).  

I do request pre-orders so I know how much to make and minimize environmental waste.  Remember, just text at 310-344-1039 or email at info@caring-cuisine.com .

Advertisements

25 Sources of Protein for a Vegetarian

Here is a simple list showing vegetaraian sources of protein sources.  Diversity is the key!!!

  • Tempeh –  41 g per cup
  • Lentils – 18 g per cup
  • Plain soymilk – 11 g per cup
  • Edamame – 20 g per cup
  • Seitan – 19 g per 3 ounces
  • Tofu – 20 g per 1/2 cup
  • Peas – 9 g per cup
  • Brown rice – 5 g per cup
  • White rice – 4 g per cup
  • Cooked broccoli – 4 g per cup
  • Sunflower seeds – 6 g per 1/4 cup
  • Quinoa – 9 g per cup
  • Cooked spinach – 5 g per cup
  • Avocado – 4 g per cup
  • Whole grain bread – 7 g in 2 slices
  • Black beans – 15 g per cup
  • Cashews – 5 g per 1/4 cup
  • Cooked semolina pasta – 8 g per cup
  • Chia seeds – 5 g per 2 tablespoons
  • Flax seeds – 4 g per 2 tablespoons
  • Bulgur – 5.5 g per cup
  • Peanut butter – 8 g per 2 tablespoons
  • Sunflower seed butter – 5.5 g per 2 tablespoons
  • Baked red potato – 3 g per cup
  • Barley – 3.5 g per cup

Beans: The cornerstone of a healthy diet

Considered among the most ancient of foods, beans – such as chickpeas, lentils, black-eyed peas, and black, white, navy, and kidney beans – deserve a prominent place in any kitchen.  This is a virtually fat-free source of protein, with a high dose of folate, B vitamins, and iron.  Particularly healthy for the heart, beans may lower blood pressure and cholesterol. 

Beans contain lignans – phytoestrogens that may reduce the risk of estrogen-relasted cancers – and recent studies have shown these legumes to be especially effective in curbing pancreatic, colon, and prostate cancers. 

The plentiful fiber (both soluble and insoluble) in beans helps th lower or normalize blood sugar levels. 

At Caring Cuisine, we always soak our beans to manage the sodium content of our dishes, and to ensure no BPA contamination that can be found in some can linings.

Soup Calendar: 2/20 – 2/25

This week, we are serving the original Caring Cuisine entree –  Simply Veggie Soup .  So many veggies and so few calories.  The ingredients include:  rutabagas, squash, potato, onions, leeks, carrots, tomatos, kale, cabbage, celery and some secret herbs n spices.  And its less than 100 calories per serving.

 

Apricot Bulgar PilafTo fill out your meal, we offer a sweet n savory Bulgar w/ Apricot Pilaf.  Can be eaten cold or warm, this pilaf has tons of almonds, apricot/cranberries, onion, parsley and flavored with allpice, cinnamon, etc.  (about 180 calories and filled with whole grains and fiber). 

Later in the week, we  have a TREAT!  For the first time, we offer Dad’s Hot Meaty Chili.  This is not for the meek, in fact, only recently has this chili been served to women and children.  Can you handle it?  It’s only 200 calories/bite.  We will serve it with tortilla chips on the side; you’ll need to provide the fire extinguisher! 

A cooling Apple, Celery, Fennel Slaw goes nicely with the chili.  No mayo on this healthy alternative slaw, with flavorful herb vineagrette, and fresh veggies, apples, and walnuts.    

White Bean SpreadWhite Bean w/ Sun-dried Tomato Spread is your dip for this week.  Very low fat and super flavorful, with sun-dried tomatos, lemon, rosemary and sage. Enjoy it with our celery sticks. It’s a nice snack to have on hand.

 

  •  2/20-2/22    Simply Veggie Soup (Veg-Ish – butter) 
  • 2/20 – 2/22   Bulgar w/ Apricots (Veg-An)   
  • 2/22 – 2/25   Dad’s Hot Meaty Chili  (NEW!!!)  (Omni-vor) 
  • 2/22 – 2/25   Apple, Celery, Fennel Slaw (NEW!!!) (Veg-An) 
  • 2/20 – 2/25   White Bean w/ Sun-dried Tomato Spread (Veg-An)

Why not try them out and decide if you want to make them yourself!  And why not share the news with your co-workers or family.  They might want to order themselves (and you) for next time.  The more people order, the more Caring Cuisine can continue to provide your healthy meal alternatives.

HOW TO DO IT!  It’s simple & easy!  You select the number of servings you want per item.  Then either text at 310-344-1039 or email at info@caring-cuisine.com with your order. 

Pickup at the Studio:  $3/serving (plus $1 red container deposit if recycling).  Pickup coordinated on the days listed on the menu.  

Local Delivery:  $3/serving ($16 min delivery).  

 

I do request pre-orders so I know how much to make and minimize environmental waste.  Remember, just text at 310-344-1039 or email at info@caring-cuisine.com .

Soup Calendar: 2/13 – 2/17

This week, let’s try robust Vegetable Curry Soup.  So flavorful, nutritious and about 220 calories.  We combine lots of tasty veggies, black beans, spinach,  ginger, curry (the best blend out there), and peanuts.  It’s rich and amazing, but you gotta like the kick of curry and ginger!   

A rich treat along side of your curry soup would be our Chickpea Salad.  So much flavor wrapped around a bean, including, lemon, basil, parsley, garlic and parmesan cheese.  Kinda nutty, tart, and healthy!

Carrot n Ginger Bisque Later in the week, we are serving a Carrot n Ginger Bisque.  It’s everyone’s favorite!  Made with carrots, chicken broth, pickled ginger, carmelized onion and a minimal amount of organic half n half.  Be sure to request coconut milk instead of half n half by Saturday. A great soup for only 110 calories per serving. 

A zippy  Mexican Quinoa n Corn Salad will go nicely with the soup.  It’s naturally sweet from the corn, filled-with protein from the quinoa, and a slight spiciness from the chili powder, cilantro, lime juice, cumin, and sunflower seeds 

Traditional hummusHummus is good for the soul!  Our  Homemade Hummus  will be traditional this week.. enjoy the purity with the red pepper slices!   Always a nice snack or side to have on hand.

And finally, an introduction to our Festive Green Salads.  This is a pilot study, so please let us know what you think!  These salads will be fresh, seasonal, and diverified!  Each weekly salad will filled with seasonal and fresh ingredients, including a variety of veggies, protein, fiber, fruit, and flavor!  Ingredients this week include:  sunflower seeds, black beans, apple, blueberries, cucumber, celery, tomato,  and red onions, with a home-made basalmic vinaigrette.

  •  2/13 – 2/15    Vegetable Curry Soup (Veg-An) 
  • 2/13 – 2/15   Chickpea Salad (Veg-Ish)   
  • 2/15 – 2/17   Carrot n Ginger Bisque (Veg-Ish – Request half n half substitute by Saturday) 
  • 2/15 – 2/17    Mexican Quinoa n Corn Salad (Veg-An) 
  • 2/13 – 2/17   Traditional Hummus w/ Red Pepper (Veg-An)
  • 2/13 – 2/17   Festive Green Salad w/ Balsamic Vinaigrette (Veg-An)  

Why not try them out and decide if you want to make them yourself!  And why not share the news with your co-workers or family.  They might want to order themselves (and you) for next time.  The more people order, the more Caring Cuisine can continue to provide your healthy meal alternatives.

HOW TO DO IT!  It’s simple & easy!  You select the number of

servings you want per item.  Then either text at 310-344-1039 or email at info@caring-cuisine.com with your order.

Pickup at the Studio:  $3 for each soup, side or dip (plus $1 red container deposit if recycling).  $5 per festive green salad.  Pickup coordinated on the days listed on the menu. 

Local Delivery:  $4 for each soup, side or dip.  $5 per festive green salad.  ($12 min delivery).  Qty Discounts Available.  

I do request pre-orders so I know how much to make and minimize environmental waste.  Remember, just text at 310-344-1039 or email at info@caring-cuisine.com .

2/6 to 2/10 Soup Calendar

This week, let’s try a Greek Lemon Soup.  It’s got that greek thing going on… lots of lemon in a chicken broth base.  We will add some wild rice (low-glycemic), chick-peas, veggies and egg yolk (for richness).  Only 125 calories per serving!

 

Quinoa PilafHave your tried our Quinoa Pilaf yet?  Kinda sweet, nutty and tart, with nuts, cranberries/currents, green onion, herbs and parsley in a tart dressing.  It’s a personal favorite and worth trying!  It’s about 150 calories and contains plenty of protein from the quinoa.

 

Later in the week, we are serving a Spicy Chicken Sausage and Bean Soup.  We made this in early January and it got rave reviews, so let’s have some more!  It’s got a kick of chipolte, and is very filling (about 250 cals) with many kinds of legumes and hominy.

Carrot SaladA wholesome Carrot Salad will go nicely with the soup.  It’s naturally sweet from the carrots, with a nice dressing (no mayo!). Flavor is added with cashews and currants.

 

 

Hummus is good for the soul!  Our  Homemade Hummus  will be flavored Roasted Garlic and a hint of roasted pepper.  Always a nice snack or side to have on hand.

 

  • 2/6 – 2/8    Lemon Greek Soup (Veg-Ish)
  • 2/6 – 2/8   Quinoa Pilaf (Veg-An)  
  •  2/8 – 2/10   Spicy Chicken Sausage and Bean Soup (Omni-Vor)   
  • 2/8 – 2/10    Carrot Salad (Veg-An)
  •  2/6 – 2/10   Roasted Garlic Hummus w/ Celery (Veg-An)

Why not try them out and decide if you want to make them yourself!  And don’t be greedy, bring some for your co-workers or family.  They might want to order themselves next time.  The more people order, the more Caring Cuisine can continue to provide your healthy meal alternatives.

 HOW TO DO IT!  It’s simple & easy!  You select the number of servings you want per item.  Then either text at 310-344-1039 or email at info@caring-cuisine.com with your order.

  • Pickup at the Studio:  $3/serving (plus $1 red container deposit if recycling).  Pickup coordinated on the days listed on the menu.
  •  Local Delivery:  $4/serving ($12 min delivery).  Qty Discounts Available.

 

I do request pre-orders so I know how much to make and minimize environmental waste.  Remember, just text at 310-344-1039 or email at info@caring-cuisine.com .