Russian Vegetable Soup

When is comes to making a delicious, flavorful vegetable soup that warms you up, the Russians know how it is done. This recipe was given to my mother by a Russian woman when they went to pick up my sister that we adopted from Russia. I've increased the amount of vegetables to make it a bit heartier. Russians also shredd the vegetables for this soup where I find dicing to be quicker and easier. The flavors, on the other hand, are all authentic.

Time: 30 minutes
Makes 7 - 2 cup servings

• 4 cups water
• 4 cups low sodium broth
• 1 1/2 cups diced fresh beets
• 2 cups chopped carrots
• 1 cup chopped potato
• 1 cup chopped onion
• 4 cups chopped red cabbage
• 1 tsp dill
• 1 tbsp oregano
• 1 tsp salt
• 1/4 tsp pepper

1. Bring broth to a boil. Add the potatoes, beets, carrots and seasonings and boil for 12 minutes.
2. Add onions and cabbage and boil for an additional 10-15 minutes or until potatoes are tender to a fork.
3. Serve with a side of whole wheat bread.

Nutrition information per serving: 2 cups of soup
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
110	0	0	494	24	4	8	4

Cost of recipe (not including sales) – COMING SOON
	Per serving	Entire Recipe
2 cups soup	$1.00	$6.97
1 pc of bread	$0.03	$0.21
Total	$1.03	$7.18

Salmon Rosti

Having a fridge, freezer AND pantry stocked with foods you use regularly is helpful when making healthy, quick meals. It's a pain when you have to run to the store last minute for a single ingredient. I keep canned salmon on hand for nights when I want to throw together a quick, tasty, high protein meal. Canned salmon isn't much cheaper than frozen farm raised salmon, but it's nice to have on hand for when you need some available, tasty protein.
Makes 4 servings

• 2 6-ounce cans of boneless, skinless salmon, drained
• 1/2 cup finely chopped red onion
• 2 large eggs
• 1 tablespoon mustard
• 3 teaspoon dried dill, separated
• 1/8 teaspoon pepper
• 12 ounce shredded potatoes
• 1 tablespoon olive oil, divided
• 1/3 cup low fat sour cream
• 1 tablespoon capers, rinsed and chopped
• 1 tablespoon lemon juice.

1.      Combine the salmon, onion, eggs, mustard, 2 tsp of dill, salt and pepper in a large bowl. Add potatoes and stir to combine.

2.      Heat 1 tbsp. of in a large nonstick skillet over medium heat until simmering. Form salmon mixture into 3 inch cakes (approximately 2/3 cup each). Should make 8 cakes.

3.      Cook cakes in the oil until brown, about 3-5 minutes on each side. May need to cook in batches depending on size of your skillet.

4.      Combine sour cream, capers, lemon juice and 1 tsp dill in a small bowl. Serve a dollop of sauce with salmon cakes and a side of vegetables.

 

 

Nutrition information per serving: 2 salmon cakes with 1 tbsp. of dill sauce
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
392	21	6	705	28	2	1	27

 

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Salmon cakes and dill sauce	$1.78	$7.13
2 cups green beans	$0.78	$3.12
Total	$2.56	$10.24

 

Link for recipe and picture from Eatingwell.com here.

Taco Soup

Time: 20 minutes
Makes ~8 servings

• 1 lb learn ground beef or turkey
• 8 cups low sodium stock or water
• 2 cups (or cans) kidney beans, drained and rinsed
• 2 cups (or cans) black beans, drained and rinsed
• 1 can corn
• 1 can diced tomatoes
• 1 packet taco seasoning

1. Brown ground meat, breaking into chunks while it cooks. Drain fat.
2. Combine all ingredients and bring to a boil. Reduce to simmer and serve. Option to serve topped with low fat cheese, light sour cream or crushed tortilla chips.

 

 

Nutrition information per serving: 1 cup (not including cheese, sour cream, chips)
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
203	5	2	362	23	6	2	16

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$0.69	$5.55
Slice of bread	$0.03	$0.24
Total	$0.72	$5.79