Salad is not a Comfort Food

My food issue is that when I’m stressed I reach for salty snacks.  When I’m feeling blue I crave foods like pot roast or meatloaf.  These are my comfort foods – the home cooked meals of my childhood!  On the Eat to Live diet salt and meat are not allowed (although once you get through the first 6 weeks of the strict diet you may add small amounts of meat (preferably chicken or farm raised fish) to your meals).

Unfortunately I am still experiencing a fair amount of stress these days.  My figurative plate is heaped with my courses at university, classroom observation twice a week at the middle school, my part-time job, never-ending house issues, four children and the goats.  And yet my literal plate is heaped with salad and salad is not a comfort food!

As the days get shorter and the nights cooler I find that pot roast (or beef stew, or roast chicken) calls to me on a regular basis!  Salad is losing its appeal now that fall is here!  So I’m looking for some low fat, low sodium hearty vegetable or bean soup recipes.  If you have some favorites please send them my way!

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15 Responses to Salad is not a Comfort Food

  1. Catan says:

    If your diet allows you nuts, try this, its my FAVORITE, soooo delicious and also quick and easy!
    Peanut Butter Soup:

    -dash of oil for sauteing
    -1 medium onion (or half a large onion), chopped
    -A few ribs of celery, chopped
    – Several ounces (or several handfuls, or half a bunch, depending on your measurement method) of spinach or kale
    -Optional additional veggie, if wanted, such as a red or yellow bell pepper chopped, or a can of corn kernels
    – 32 oz of broth or stock, vegetable or chicken
    – 8 oz of peanut butter (don’t make a mess of measuring cups for this! Just estimate based on the size of your pb jar; so for a 16 oz jar of pb, use half of it. Easy!)

    1. In a sauce pan, saute the onion and celery.
    2. When mostly cooked, add any additional veggies desired.
    3. When the onion is translucent, add the broth and turn up the heat.
    4. While the broth is heating, stack up handfuls of the spinach or kale and slice into 1/4 inch slices.
    5. Stir the peanut butter into the broth. At first, it will look grainy and ugly, DO NOT WORRY.
    6. Heat to a rapid boil. When it starts making a peanut butter “foam” on top, THATs when the peanut butter is melted and blended-in.
    7. Stir in the spinach or kale.
    8. Use a mug or large ladle to scoop the soup into bowls, and serve; delicious!

  2. When I make a big pot of vegetable soup, I use enough very lean ground beef (round) and chop it in a skillet, frying it a bit along with a chopped onion. This little bit of meat is enough flavor to satisfy my desire for meat. It flavors about three quarts of soup. Mrs. Dash Lemon Pepper so good, you might not miss salt. When you deny yourself entirely the things your body desires, you will not perform well or be happy or healthy.

    Ground turkey is not nutritionally sound. Avoid it.

  3. Lynn says:

    Easiest is “Convenience Vegetable Soup”. This makes 10 servings, 12 oz each, 194 calories each. One ten ounce package of each of 5 frozen veg:cut green beans,peas and carrots,Lima beans,corn,chopped spinach. 1 one pound cans tomatoes. 1 pound can kidney beans,rinsed and drained. 8 oz can salt free or regular tomato sauce. 1 Tbs dry minced onion flakes, 1 bay leaf,half tsp dried thyme, one and a half tsp dried basil, quarter tsp garlic powder, salt and pepper to taste, 5 cups water. Combine all, bring to boil, breaking up clumps pf vegetables. Cover, reduce heat to med low and simmer 45 min…can then add 1 cup orzo or any other very small pasta and cook 10-15 min more.

    10 grams protein,1 g fat,39g.carbohydrate, o cholesterol, sodium depends on “to taste”

    • Lynn says:

      OOps, that should be 2 one pound cans tomatoes.

      [WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.

  4. Lynn says:

    Vegetarian lentil soup: 1 Tbsp plus 1 tsp olive oil,1 c. chopped onions, 1 c. chopped celery, 1 c. chopped green pepper, 2 cloves garlic finely chopped, 2 one pound cans diced tomatoes in juice, 1 cup uncooked lentils, 3.5 c water, 1 bay leaf, 1 tsp dried oregano,1 tsp dried basil, half tsp dried rosemary, crumbled.Salt and pepper to taste.

    Heat oil, add onions,celery,green pepper and garlic. cook 10 min stirring frequently add remaining ingredients and bring to a boil; heat on low, covered, about 45 minutes, until lentils are tender. Can also use chili powder and cumin instead of herbs for a “Chili” like taste. Makes 8 one cup servings, 147 calories each. 9 grams protein,3 g fat,23g carbohydrate, 0 cholesterol.

  5. jill says:

    Southwest Chili

    1 lb. ground meat, turkey would probably work well
    1 each canned corn whole kernel, black beans, rotel
    1 pkg chili or taco seasoning
    1 cup cooked rice.

    yummy, comfort food, and children will eat it.

  6. Catherine N says:

    What about making a carrot or squash soup? Add lots of garlic, onion, carrots, or cubed winter squash, and you can finish it off with some chickpeas for protein.

    For crunchy snacks, what about making popcorn? Air-popped has few calories, lots of fiber, and you can shake curry powder or chili powder on it. I did popcorn last night with pecans and cacao nibs (you could just shake cocoa powder over the popcorn) because I was having chocolate/crunchy cravings.

  7. wondering says:

    Anytime a soup recipe calls for salt, I substitute other herbs and spices, or maybe some balsamic vinegar (or apple cider vinegar or whatever you might have on had). Usually you just need to add something/anything else to kick the flavour up a notch.

  8. bogart says:

    I’m a huge fan of roasted root veggies in the winter months — some combination of beets, potatoes (sweet or assorted ‘regular’), carrots, onions, fennel. I cook ’em in olive oil and season with garlic and assorted spices (not necessarily including salt) — pepper, fennel seeds, …, rosemary. Could this work? I’ve also become really fond of roasted brussel sprouts (often straight from a bag in my freezer into a roasting pan and the toaster oven — add some olive oil and similar spices, or try some cinnamon.

    Hope you find something you like! Comfort food’s important! Is fruit an option? That’s another go-to for me, that’s easy and can be affordable.

  9. Mamie says:

    Check out the Budget Bytes blog – GREAT recipes that are budget-conscious; many are vegetarian and EVERYTHING is good! http://www.budgetbytes.com/

  10. Rita says:

    Pioneer Woman she makes a wonderful roast. I know it isn’t diet at all but it does stretch after the first meal for lots of delicious veggie soup.

  11. Tabi says:

    I’ve been making this chili for over 6 years, often once a month. The portobello mushrooms are the expensive part, but they have that satisfying chewiness of meat . For dark beer, I use Shiner Bock.

    Three-Bean Portobello Chili

    Serves 6
    30 minutes or fewer A crowd-pleasing standard gets a makeover using portobello mushrooms instead of meat. The mushrooms add a rich, earthy flavor to this quick-to-make one-pot meal. Meal Plan: Corn bread always goes great with chili; you can also top it with a dollop of soy sour cream if desired.

    1 Tbs. olive oil
    2 medium onions, chopped (2 cups
    2 medium carrots, peeled and chopped (1 cup)
    3 medium portobello mushrooms, stemmed and chopped (4 cups
    1 14.5-oz. can diced tomatoes
    1 12-oz. bottle dark beer or 1 ½ cups low-sodium vegetable broth
    1 Tbs. vegetarian Worcestershire sauce
    1 tsp. chili powder
    1 tsp. ground coriander
    1 Tbs. maple syrup
    1 15-oz. can black soybeans, rinsed and drained
    1 15-oz. can white kidney beans, rinsed and drained
    1 15-oz. can pinto beans, rinsed and drained
    4 scallions (white and light green parts), chopped (¾ cup)
    1 to 2 Tbs. chopped cilantro, for garnish (optional)
    Jalapeño soy jack cheese, grated, for garnish (optional)

    In large pot, heat oil over medium heat. Add onions and cook, stirring often, until softened, 6 to 8 minutes. Add carrots and cook, stirring often, 3 minutes. Add mushrooms and cook, stirring occasionally, 4 to 5 minutes.
    Add tomatoes, beer or broth, Worcestershire sauce, chili powder, coriander and maple syrup, and mix well. Increase heat and bring mixture to a gentle boil. Reduce heat and simmer, uncovered, 5 minutes.
    Stir in soybeans, kidney and pinto beans. Season with salt and freshly ground black pepper to taste, and simmer 5 to 7 minutes. Stir in scallions. Ladle chili into serving bowls and garnish with cilantro and grated soy cheese if using.

    • Tabi says:

      I was looking at the recipe again and see that the larger webpage says it has over 600 mg of sodium! But I assume that is from the cans of tomatoes and beans. Do you use use low-sodium cans? But you can also reduce sodium in canned beans by 1. rinsing beans, 2. heat them up in clear water for a few minutes, then drain. Do you have fresh tomatoes available from nearby gardens?

  12. Sara says:

    I saw this on a couponing website – it looked good!
    Vegetarian Crockpot Chili
    Author: Southern Cali Saver
    Prep time: 5 mins
    Cook time: 5 hours
    Total time: 5 hours 5 mins
    Ingredients
    1 15oz. Can Pinto Beans
    1 15oz Can Chili Beans
    1 15oz. Can Dark Red Kidney Beans
    1 16oz. Can Tomato Sauce
    2 16oz. Cans Diced Tomatoes (I prefer the fire roasted variety)
    1 8oz. Can Tomato Paste
    3 Cups Water
    2 Tablespoons Chili Powder
    1 Tablespoon Cumin
    2 Teaspoons Oregano
    2 Teaspoons Cayenne Pepper
    1 Teaspoon Smoked Paprika
    1 Small Red Onion Chopped
    1 Medium Bell Pepper Chopped
    1 Tablespoon Minced Roasted Garlic

    Instructions
    Set crockpot or slow cooker to lowest setting.
    Open all cans and stir together all ingredients into crockpot and set on lowest setting (low – not warm).
    Cook for 4-5 hours stirring occasionally if needed.
    Serve with favorite chili condiments.

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