Skip to main content

baked

Skinny Baked Potato Soup 210 Calories

 

Raise your hand if you ate way to much this weekend.

I finally found pie pumpkins in my city wide search and participated in hours of pumpkin glutton. Those posts will be up later, but I needed a bit of a pumpkin detox before jumping back in for more. I have no plans to stop my fall pumpkin worship, but I needed a break.

I am also preparing for October Unprocessed. Have you taken the challenge? I signed up. Andrew of Eating Rules has asked if we could all go just one month without eating processed foods. I did it last year and found that it was both easier and more challenging that I had thought. What is processed food? That’s quite the debate, but it gets you thinking. It was, more than anything, a great reminder to read every single label on every single package I buy. Why am I buying a jam with ingredients I don’t recognize when I can just buy the one with only two: Strawberries, sugar.

Why don’t I just buy my bread from the baker down the street, with his 4 ingredients rather than the ┬ápackage from across the country with 17 ingredients?

More produce, less cans, no Doritos. You can do it.

There is no fixed answer to the question, "What is unprocessed?" but the simple answer is: do you have (or could you have) all of those ingredients in your kitchen and could a person reasonably make it themselves.

For instance, I have lots of friends who are home brewers and they make beer themselves. So that makes beer OK to have, it passes the Kitchen Test. If you could reasonably assume you COULD make it, it’s OK.

However, I have no idea how to pronounce half of the ingredients in Oreos, I don’t have those in my kitchen, I could not make that product, with those exact ingredients, so sorry, no Oreos for me. For more in depth answer to the questions, you can read this.

The best thing about this challenge, is that it gets us thinking. About what we eat, who we "vote for" with the dollars we spend, and what we are training our bodies to crave.

And if you can’t go a month with eating just real whole food, then why not? Why is that hard for you?

I encourage you sign up, even if you know you can’t be perfect. Can you do Unprocessed Wednesday Night Dinners? Sign up and give it a try. It will get you thinking about what you’re eating, and what you are feeding your family.

This soup recipe could even be debated (although it is not yet October). While some ingredients easily pass the kitchen test, it reminds you to read the labels on the brands of sour cream and cheese you buy. Some will only have three or four easily recognized ingredients while some brands will have several more. It’s just about being mindful of what you buy.

Skinny Baked Potato Soup 210 Calories

Ingredients

  • 1 tbs olive oil
  • 1/2 cup chopped onion
  • 1 leek, chopped (only white and light green part)
  • 3 cloves garlic, minced
  • 3 cups fat free chicken broth
  • 4 cups cauliflower, chopped
  • 1 large russet potato, peeled and chopped
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/2 cup milk

Garnishes:

  • 1/2 cup light sour cream
  • 1/4 cup shredded reduced fat cheddar cheese, 1 large tomato, chopped
  • 1/2 cup green onion or chives, chopped

(Makes 4 servings)

Instructions

  1. In a pot over medium high heat, add the leeks and onions, cook until softened, stirring frequently. Add garlic and stir. Add the chicken broth, potatoes, and cauliflower and allow to boil until vegetables are softened, about 15 minutes.
  2. Remove from heat. Using an immersion blender or a food processor, puree until smooth. Stir in the spices and milk, return to heat and allow to simmer until thickened to desired consistency (the longer you simmer, the thicker the soup will become).
  3. Divide among 4 bowls, top each one with 2 tbs sour cream and stir. Top with remaining garnishes and serve.