In New England as the weather turns cooler warm soups become more appealing. This is a quick, easy, balanced and healthy recipe. Keep it simple and keep it semi-homemade.
2 - 3 Block Meals
Ingredients:
3 low-fat turkey sausages, cubed (between 40-50 grams, brands vary)
2 teaspoons olive oil
1 10-ounce can lentil soup (Health Valley or Amy’s Lentil Vegetable)
1 10-ounce can tomatoes (crushed or diced) or 1 cup fresh, chopped
1 10-ounce bag fresh spinach, chopped
Grated cheese
Instructions:
In a medium saucepan place two teaspoons of olive oil and sauté the cubed low-fat turkey sausage until browned. Add lentil soup and tomatoes. When soup comes to a simmer, add in chopped spinach. When spinach has wilted (just a few minutes) serve in soup bowls. Garnish with grated cheese.
Editors Note: What I like about the Zone is that you don’t have to be exact and precise – you can be within a range. The important point is to reduce your starchy vegetables and sweet fruits and focus on low-fat proteins with favorable legumes/beans and vegetables at every meal. With daily exercise, meditation and balanced meals (Zone Anti-Aging Lifestyle Pyramid), life is truly better in the Zone.
When you have the time, consider making your own lentil soup from scratch. It’s easy!
Soak dried lentils overnight, and then simmer until just tender. Sauté onions, garlic, carrots, and celery; add a few sprigs of thyme and a can of diced tomatoes. Mix in cooked lentils and two cups of low-fat chicken broth. Bring to a simmer. Add one bunch of kale or Swiss chard or 1 bag of spinach. Garnish with your favorite cheese.