CURRIED CARROT SOUP

Curried Carrot Soup
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk

DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.

Enjoy! :) Makes about 4 servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g

CURRIED CARROT APPLE SOUP

Curried Carrot and Apple Soup

Prep Time: 20 mins

Cook Time: 40 mins

Total Time: 1 h

Ingredients

• 1 tablespoon oil, olive, extra virgin
• 1 large onion(s), chopped (2 cups)
• 1 stalk(s) celery, finely chopped
• 1 tablespoon curry powder
• 5 large carrot(s), peeled and thinly sliced (3 cups)
• 2 large apple, McIntosh, or another type of apple, peeled and coarsely chopped (3 cups)
• 1 whole bay leaf
• 4 1/2 cup(s) broth, reduced-sodium chicken
• 1/4 teaspoon salt
• pepper, black ground, freshly ground, to taste
• 2 tablespoon yogurt, low-fat plain, for garnish (optional)
• 1 tablespoon parsley, fresh, or dill or basil, chopped for garnish (optional)

Preparation

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.


2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.

3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs. 

Nutritional Info (Per serving):

Calories: 90, 

Saturated Fat: 1g, 

Sodium: 188mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 12g, 

Cholesterol: 3mg, 

Protein: 3g

Carb Choices: 1

Curried Carrot Spread

Prep Time: 20 mins

Cook Time: 15 mins

Rest Time: 4 h

Total Time: 35 mins

Ingredients

• 3 cup(s) carrot(s), sliced
• 3/4 cup(s) onion(s), chopped
• 3 clove(s) garlic, minced
• 2 tablespoon oil, olive
• 1 tablespoon curry powder
• 1 teaspoon cumin, ground
• 1 can(s) beans, white kidney, (15 ounces) rinsed and drained
• 3/4 teaspoon salt
• scallion(s) (green onions), (optional) thinly sliced
• crackers, or melba toast, baguette slices or vegetables

Recipe Tip:

Chill 4 hours to 3 days.

Preparation

1. In a covered medium saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender. Drain.

2. Meanwhile, in a small skillet, cook onion and garlic in hot oil until tender. Stir in curry powder and cumin. Transfer carrots and onion mixture to a food processor; add white kidney beans and salt. Cover and process until smooth. Transfer to a serving bowl; cover and chill for 4 hours to 3 days. Tote spread, vegetable dippers (if using), and sliced green onion (if using) in an insulated cooler with ice packs. Tote crackers, melba toast, and French bread slices (if using) in an airtight container.

3. If using, garnish with green onion. Serve with crackers, melba toast, toasted French bread slices, or vegetable dippers.

Nutritional Info (Per serving):

Calories: 40, 

Saturated Fat: 0g, 

Sodium: 84mg, 

Dietary Fiber: 2g, 

Total Fat: 1g, 

Carbs: 6g, 

Cholesterol: 0mg, 

Protein: 2g

Exchanges: 

Starch: 0.5

Carb Choices: 0.5

CURRY CARROT & WHITE BEAN SPREAD

CURRY, CARROT AND WHITE BEAN SPREAD

Makes 16 servings

Ingredients: 

 2 cups water 

2 medium carrots, peeled and sliced 

2 tablespoons olive oil 

1/4 cup onion, chopped 

1 clove garlic, minced 

1/2 teaspoon curry powder 

1/4 teaspoon ground cumin 

1/2 cup canned white beans (Cannellini or navy beans), drained 

Salt, to taste (optional) 

Chopped cilantro for garnish (optional)

Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside.

2. Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.)

3. Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency.

4. Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices.

Serving suggestions:
Spread on toasted French bread rounds or crackers or use as a dip for fresh vegetable sticks.

NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16

Amount per serving
Calories 29
Calories from fat 16
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 3 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g

CARROT SNACKIN' CAKE

Carrot Snackin' Cake

 

Perfect Sunday afternoon snackin cake - simple and tasty.

2 large eggs
1/2 cup plain yogurt or reduced fat sour cream
2/3 cup Nature Sweet Crystals, sugar replacer (a BE product - click for info)
3/4 cup all purpose flour *use your favorite vanilla or unflavored protein powder here to boost the protein value. adjust nutritional values accordingly
3/4 cup almond flour (pulse blanched almonds into a sand texture if you cannot find almond flour in your grocery store)
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1 cup finely grated carrot

Preheat oven to 350 degrees.

Blend eggs, yogurt, and Nature Sweet in a small bowl until creamy; set aside. Combine all-purpose flour, almond flour, baking soda, salt, and cinnamon. Blend the egg mixture into the flour mixture until just combined - fold in the shredded carrot.

Turn into 8 inch round cake pan, and bake for 30 minutes or until toothpick inserted in center comes out clean.

Dust with Splenda just before serving. Or whip 8 ounces of light cream cheese with 1/2 cup Nature Sweet and a teaspoon vanilla to use as a frosting.

Cut into 9 squares.


Per serving:
Calories 110,
fat 4g,
carbs 14g (sugar 4g),
protein 5g

Sesame Carrots

Prep Time: 5 mins

Total Time: 5 mins

Ingredients

• 2 cup(s) carrot(s), baby
• 1 tablespoon sesame seeds, toasted
• 1 pinch thyme, dried
• 1 pinch salt, Kosher

Preparation

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

Nutritional Info (Per serving):

Calories: 33, 

Saturated Fat: 0g, 

Sodium: 72mg, 

Dietary Fiber: 2g, 

Total Fat: 2g, 

Carbs: 8g, 

Cholesterol: 0mg, 

Protein: 1g

Carb Choices: 0.5

CARROT ZUCCHINI MUFFIN

Carrot Zucchini Muffins

Ingredients:

1 3/4 c rolled oats
1 1/3 c carrots, shredded
1 c unbleached flour
1 c zucchini, shredded
1/2 c granulated sugar
2/3 c fat-free milk
1 tbsp baking powder
3 tbsps fat-free sour cream
1/4 tsp nutmeg
1/4 c egg whites, slightly beaten
* add your Favorite VANILLA or UNFLAVORED protein powder to bump up protein (adjust nutritional values)

Directions:

Preheat oven at 350.
Prepare 12 standard muffin cups with cooking spray and flour; set aside. In a mixing bowl, combine oats, flour, sugar, baking powder, and nutmeg. In another mixing bowl, combine carrots, zucchini, milk, sour cream, and egg whites. Mix dry ingredients with wet ingredients just until moistened.
Fill each muffin cup with 1/3 cup or 2 ounces of batter. Bake for 20 minutes, or until toothpick inserted in center comes out clean.

Makes 12 Muffins

Nutritional Info Per Muffin: 
Calories 110; 
Total Fat 0.5 g; 
Saturated Fat 0.1 mg;
Protein 3 g; 
Cholesterol 0.7 g; 
Carbohydrates 16 g; 
Sodium 182 mg;
Fiber 1 g; 

WW Points 2

CARROT RAISIN SALAD

Carrot Raisin Salad

1 Pkg JELL-O orange gelatin
(sugar free)
3/4 cup Boiling water
2 tbsp Raisins
1/2 cup Cold orange juice
Ice cubes
1/2 cup Shredded carrots


Instructions:

Completely dissolve gelatin in boiling water. Stir in raisins. Combine
juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir
until slightly thickened. remove any unmelted ice. Stir in carrots.
Spoon into individual dishes or small serving bowl. Refrigerate until
firm, about 2 hours.

(per serving): 1/2 fruit; also 40 calories'65mg
sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein.

From The JELL-O Sugar free Cookbook

Servings: 4

CURRIED CARROT SOUP

Curried Carrot Soup
 
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk!

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk
DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.
 
Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g