We are living low carb and I have to disagree with Salena. We stay away from any starches even the whole wheat. Many fruits are high in carbs as well. The best things to be eating is eggs, cheese, meats and green veges. If you are doing it for a diet, train your mind to a new way of life. My dh has lost over 50 lbs since the beginning of the year, I have only lost 16 but am pregnant so I don't count:) Good luck. Go to your local library and check out a low carb book. Though we don't aren't a supporter of Dr. Atkins, he does have a good recipe book out. You can also buy them off ebay. I have a few if you want to email me sometime. Good Luck. Christie

Nothing to it! Take cheapest chicken pieces ([probably legs) OR any other meat you get for good price OR turkey/chicken/pork/beef or any other meat bones which you roast till golden in the oven OR any combination of vegetable OR any combination of any above.........cook it in a big pot till meat falls off the bone OR bones come apart easily OR vegetables are soft (or all above). Add some spices OR herbs (to your taste), a bit of salt (or not), cover with the lid and put out on the balcony to cool till fat (except for vegetable soup) is getting white and firm on the top of the soup. Take it back into kitchen, remove fat and get rid of it. Take out all items which are in the broth, sort it out, clean bones of meat, chopp the meat (if you have lots of meat you can use some for chicken/meat salad). Keep chopped meat/vegetables on plate and think of how much same kind of soup you will need. If you have too much, divide it into smaller pots and divide chopped items to make different soups. Make your smaller pots boil, and add some meat and rice to one, some meat and noodles to other, add some chopped raw potato to another pot and add some vegetables too. One with potato you can mix into cream soup without cream. Except for potato soup, all other soups freeze well so you can make different kinds of home made soups at the same time. Do not make a science out of it as you do not need any special recipes for no fat/no salt soup. You can look at any cook-book web site, find soup recipes - and there must be thousands. When you follow the recipe just skip what you don't want there. DO NOT USE SOYA SAUCE as it contains too much sodium/salt. Good luck.

Taken from a different forum: PhoebeHerself's PUMPKIN AND SAUSAGE SOUP 2 c mashed pumpkin (1 15 oz can) (PLAIN pumpkin no pie stuffs) 4 c. chicken broth 1/2 c. minced onion 1 c. finely chopped mushrooms 1/2 c half and half mixed with 1/2 c water 1 clove garlic, minced 1 T Italian Seasoning 1/2 pound spicy sausage Brown sausage, drain, and then add the onion, garlic and herbs. When the sausage is browned, stir in the pumpkin. Stir in the broth and mix well. Simmer 20-30 minutes. Stir in the milk and simmer on low another 10-15 min. Taste and add salt/pepper as needed. CHERI'S CREAMY SOUTHWESTERN TACO SOUP 1 pound ground beef 2 3/4 ounces onion, chopped, 1/2 cup 2 cloves garlic, minced 1 tablespoon cumin 1 teaspoon chili powder 8 ounces cream cheese, softened 2 10-ounce cans Ro-tel tomatoes, undrained (tomatoes with green chilies) 2 cans beef broth 1/2 cup heavy cream 2 teaspoons salt, or to taste In a large soup pot, brown the ground beef with the onion and garlic; drain. Add the spices and cook a couple minutes. Drop the cream cheese in bits into the meat. With the back of a big spoon, smash it into the meat until no bits of white remain. Stir in remaining ingredients and heat through. Makes 8 cups or 6-8 servings Per 1/6 Recipe: 361 Calories; 29g Fat; 18g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6g Net Carbs CRAB AND MUSHROOM SOUP 16 ounces fresh mushrooms, sliced 1 1/4 ounces onion, chopped, 1/4 cup 4 tablespoons butter 4 cups chicken broth 1/4 cup dry white wine 6 ounces crab meat 1/2 cup heavy cream Salt and pepper, to taste In a large pot, sauté the mushrooms and onion in butter until tender. Remove about half of the mushrooms and set aside. Add the broth and wine to the pot; puree soup in blender or with stick blender. Bring to a simmer, then stir in the crab meat, the reserved sliced mushrooms and the cream; heat through. Season to taste. Makes about 6 servings Per Serving: 215 Calories; 17g Fat; 12g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs I havent tried the crab one yet, but I really liked the first one, and the second was pretty tasty too. HTH

* Exported from MasterCook * Apple Slices with Citrus-Yogurt Dip Recipe By : Live Longer and Better p225 Serving Size : 8 Preparation Time :0:30 Categories : Appetizers Fruits Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium Empire apples -- cored and sliced 1/4 cup lemon juice 1 cup plain lowfat yogurt 2 tablespoons honey 1 tablespoon frozen orange juice concentrate -- thawed 1 teaspoon grated orange peel 1/2 teaspoon grated lemon peel Dip apple slices in lemon juice to prevent browning and set aside. Combine remaining ingredients in a small bowl. Cover and refrigerate thoroughly. Serve apple slices with dip. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean and Spinach Soup Recipe By : Hubert Keller Serving Size : 4 Preparation Time :1:20 Categories : Bean Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup black beans 3 tablespoons chopped onion 2 tablespoons chopped celery 1 teaspoon garlic -- finely chopped 1 teaspoon ginger root -- peeled & shredded 1 tablespoon orange zest freshly ground black pepper -- to taste 5 ounces spinach leaves -- stemmed and rinsed 4 tablespoons nonfat plain yogurt 1 tablespoon fresh cilantro -- coarsely chopped Sort, wash, and drain the black beans. In a heavy pot, combine the beans, onion, celery, garlic, ginger, orange zest, and pepper to taste. Add 6 cups of water and bring to a boil, stirring occasionally. Lower the heat, cover, and simmer for 1 hour, or until the beans are fully cooked. Meanwhile, wash the spinach leaves. Saute in a nonstick skillet until they are wilted, but still bright green, 2-3 minutes. Add ground pepper and cool. Mince the cooked spinach and set aside. Spoon 1/3rd of the black beans into a food processor. Puree until completely smooth and transfer back to the soup. Stir the spinach into the soup, return to a simmer, and serve immediately. Ladle the soup into shallow rimmed soup plates. Spoon nonfat yogurt into the center of each, garnish with 2 orange segments, and sprinkle with fresh cilantro. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Stuffed with Provenle Stuffing Recipe By : Dee Bell Serving Size : 4 Preparation Time :0:45 Categories : French Jewish Main Course Vegetable Main Course Vegetarian Side Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Provençale Stuffing -- (see recipe) 8 large green cabbage leaves 1/2 cup grated smoked Provolone cheese 1/2 cup dry white wine, water or broth 1 large tomato -- peeled and chopped 1/4 teaspoon caraway seeds Salt Black pepper Heat oven to 350°F. Prepare Provençale Stuffing. Steam cabbage leaves for about 4 minutes. If you have trouble removing them from the head without cracking them, remove the core from the cabbage head and place the entire head in the steamer for 5 to 6 minutes. The leaves should come off easily now. Put about 3 1/2 tablespoons of stuffing at the base of each leaf and roll up the leaf. Pour wine or broth into a buttered baking dish, sprinkle tomato, caraway seeds into it and place the rolled cabbage leaves into the liquid so they can't roll open. Sprinkle the cabbages with a little salt and black pepper. Cover and bake for 15 minutes, uncover and bake for 10 minutes, sprinkle with Provolone cheese and bake another 5 minutes. Serve warm. - - - - - - - - - - - - - - - - - - NOTES : Cabbage leaves rolled up with herbed tomatoes and breadcrumbs. Feel free to vary this stuffing to use up leftovers like rice and/or cooked sausages, or mushrooms. Nutr. Assoc. : 5164 810 1198 3186 0 252 0 0 * Exported from MasterCook * Chile Rellenos With Garlic-Parmesan Sauce Recipe By : Cooking Light, October 1994, page 90 Serving Size : 12 Preparation Time :0:15 Categories : Meatless Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Red Chile Indian Paint 2 teaspoons vegetable oil 2 cloves garlic -- finely chopped 1/2 cup medium hot red chili powder 3/4 cup water 12 fresh Anaheim chiles -- (2 pounds) 1/2 teaspoon salt 1 teaspoon butter 7 cups finely chopped fresh mushrooms -- (2 pounds) 1/2 cup whole milk 1/4 teaspoon salt 1/8 teaspoon pepper Vegetable cooking spray 2 cups whole milk 3/4 cup cooked mashed potato 1/2 cup Chablis or other dry white wine 1/2 teaspoon salt 3 cloves garlic -- finely chopped 1 1/2 cups finely grated fresh Parmesan cheese -- (3 ounces) INSTRUCTIONS FOR RED CHILE INDIAN PAINT: Heat oil in a small saucepan over medium heat. Add garlic; saute 2 minutes. Stir in chile powder. Add water, stirring with a wire whisk until blended. Remove from heat. Strain the mixture through a fine sieve into a small bowl; discard solids. Chill at least 1 hour. Make Red Chile Indian Paint; chill mixture for at least 1 hour. Place chiles on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened and charred, turning after 6 minutes. Place in a zip-top heavy-duty plastic bag, and seal; let stand for 15 minutes. Peel and discard skins. Cut a lengthwise slit in each chile; discard seeds, leaving stems intact. Sprinkle 1/2 teaspoon salt over inside cavity of each chile; set aside. Melt butter in a large saucepan over medium heat. Add chopped mushrooms, and cook for 20 minutes or until liquid evaporates, stirring frequently. Stir in 1/2 cup milk and next 2 ingredients, and cook 8 minutes or until the liquid evaporates, stirring frequently; let cool slightly. Spoon 3 tablespoons mixture into each chile, and fold sides of chile over filling. Place stuffed chiles in a 13 x 9-inch baking dish coated with cooking spray; cover and set aside. Bring 2 cups whole milk and next 4 ingredients to a boil in a medium saucepan. Reduce heat to medium-low, and cook for 30 minutes or until reduced to 2 cups, stirring frequently; remove from heat. Strain through a fine sieve into a bowl; discard solids. Return sauce to pan, and stir in cheese. Cook over medium-low heat until cheese melts, stirring constantly. Set aside, and keep warm. Bake chiles, covered, at 425 degrees for 10 minutes. Spoon 2-1/2 tablespoons cheese sauce onto one side of each of 12 plates; place 1 stuffed chile in center of each plate. Pour Red Chile Indian Paint into a small zip-top plastic bag, and snip a tiny hole in 1 corner of bag; drizzle about 1/2 tablespoon "paint" in a zigzag design on other side of the chile. Yield: 12 servings. - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 0 0 2614 0 2050 0 0 4204 0 0 0 0 0 4113 3186 0 0 3562 * Exported from MasterCook * Garlicky Mushroom Crostini Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 129 Serving Size : 16 Preparation Time :0:09 Categories : Miscellaneous Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons roasted-garlic oil -- divided 6 cups sliced mushrooms -- 1 pound 1/2 cup minced fresh onion 1 clove garlic -- minced 1/4 cup dry white wine 2 tablespoons chopped fresh parsley 1/2 teaspoon salt 1/4 teaspoon pepper 32 French baguette slices -- toasted diagonally cut, in 1/2" thickness Heat 1 tablespoon oil in a large nonstick skillet over high heat. Add mushrooms, onion, and garlic; sauté 5 minutes. Add wine, parsley, salt, and pepper; sauté 3 minutes or until liquid evaporates. Let cool slightly; finely chop mushroom mixture. Combine mushroom mixture and remaining oil in a bowl; toss well. - - - - - - - - - - - - - - - - - - NOTES : To serve, spread 1 tablespoon mushroom mixture over each baguette slice. Yield: 16 appetizer servings (serving size: 2 crostini). Nutr. Assoc. : 986 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Vegetables Recipe By : Dee Bell Serving Size : 6 Preparation Time :1:30 Categories : American Grilled Summer Vegetable Main Course Side Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small zucchini -- halved lengthwise 1 green bell pepper-peeled, cored, seeded -- quartered 1 red bell pepper-peeled, cored, seeded -- quartered 1 large globe eggplant 3/4 cup Grilled Vegetable Marinade -- (see recipe) 2 potatoes (optional) -- cut into 1/2" slices 6 fresh Italian plum tomatoes (optional) -- halved lengthwise Cut the eggplant into thick slices about 3/4" each. Rub both sides with salt and lay between paper toweling for one hour. Prepare Grilled Vegetable Marinade recipe. Cut zucchini in half lengthwise and sprinkle lightly with salt. Using a vegetable peeler, remove as much of the skin as possible from the peppers. The convex parts will be difficult, so don't bother trying to get it all. Cut peppers in half lengthwise and in half again. Put the peppers between two flat plates until grilling time. Halve the roma tomatoes. Cut the potatoes into 1/2" slices and rub with pure olive oil. Cook vegetables on a readied grill for about 8 minutes. Potatoes will take about 12 minutes. Turn the vegetables frequently and brush frequently with marinade. - - - - - - - - - - - - - - - - - - NOTES : Vegetables grilled with a lemon-olive oil-basil marinade. Nutr. Assoc. : 0 3572 4695 3234 0 2135 3773 * Exported from MasterCook * Open-Faced Vegetable Melt Recipe By : Cooking Light, Nov/Dec 1993, page 114 Serving Size : 2 Preparation Time :0:23 Categories : Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1/4 cup thinly sliced onion 1/2 small zucchini -- (1/2 cup) halved lengthwise and sliced 1 clove garlic -- minced 1/2 cup seeded coarsely chopped unpeeled tomato 1/4 cup commercial roasted red bell peppers drained and coarsely chopped 1/4 teaspoon dried whole thyme 1/8 teaspoon pepper 1/2 cup shredded provolone cheese -- (2 ounces) 1 piece Italian bread -- (5-inch) split lengthwise and toasted -- (1/4 pound) 1 tablespoon grated Parmesan cheese Heat oil in a medium-size nonstick skillet over medium heat. Add onion, zucchini, and garlic; saute 5 minutes or until tender. Add tomato and next 3 ingredients; cook 1 minute. Sprinkle 2 tablespoons provolone cheese over each bread half; top each half with 1/2 cup vegetable mixture. Sprinkle remaining 1/4 cup provolone cheese and Parmesan cheese evenly over vegetable mixture. Broil 3 inches from heat 2 minutes or until cheese melts. Yield: 2 servings. - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. NOTES : This meatless sandwich resembles a French bread pizza. Nutr. Assoc. : 0 0 0 0 0 5296 1106 0 0 0 1198 0 0 0 * Exported from MasterCook * Saute of Mixed Vegetables Recipe By : Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 188 Serving Size : 8 Preparation Time :0:00 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cauliflower florets 2 cups sliced green beans -- cut into 1" pieces 1 1/2 cups diagonally sliced carrot 1 1/2 cups cubed peeled chayote -- * see note 1 tablespoon vegetable oil 1 cup chopped onion 1 cup chopped green bell pepper 2 cloves garlic -- finely chopped 3/4 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon pepper 1/3 cup chopped fresh cilantro Bring 3 quarts of water to a boil in a large Dutch oven. Add the cauliflower, and cook for 3 minutes. Add green beans, carrot, and chayote; cover and cook an additional 4 minutes. Drain and rinse under cold water; drain well, and set aside. Heat oil in pan over medium heat. Add onion, bell pepper, and garlic; cover and cook for 8 minutes or until tender, stirring occasionally. Add cauliflower mixture, salt, cumin, and pepper; cover and cook an additional 5 minutes or until thoroughly heated. Remove from heat, and stir in cilantro. - - - - - - - - - - - - - - - - - - NOTES : Zucchini can be substituted for chayote, if desired. Serving size: 1 cup. Nutr. Assoc. : 2512 3568 20024 2535 0 0 0 0 0 0 0 0 * Exported from MasterCook * Spinach With Chili Oil Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 131 Serving Size : 5 Preparation Time :0:05 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon chili oil 1 clove garlic -- minced 20 ounces fresh spinach 1/4 teaspoon salt 1/4 teaspoon pepper Heat oil in a large Dutch oven or wok over medium-high heat. Add garlic; sauté 1 minute. Add spinach, salt, and pepper; toss well. Cover and cook 5 minutes or until spinach wilts, stirring well after 2 minutes. - - - - - - - - - - - - - - - - - - NOTES : Serving size: 1/2 cup. Nutr. Assoc. : 4267 0 0 0 0 * Exported from MasterCook * Stuffed Zucchini Recipe By : Frances Bolton Serving Size : 6 Preparation Time :0:45 Categories : Appetizer Main Course Side Dish Vegetable American Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium zucchini 2 tablespoons butter 1 cup chopped fresh mushrooms 2 tablespoons all-purpose flour 1/4 teaspoon crushed oregano 1 cup grated Jack cheese 2 tablespoons chopped pimiento or green onions 1/4 cup grated Parmesan cheese -- garnish Cook whole zucchini in boiling salted water about 10 minutes, or until tender; drain. Cut in half lengthwise. Scoop out centers, leaving a 1/4 inch shell; chop scooped out portion and set aside. Melt butter in a large skillet; sauté mushrooms about 3 minutes or until tender. Stir in flour, oregano; remove from heat. Stir in Jack cheese and pimiento or green onion; stir in reserved chopped zucchini. Heat mixture through. Preheat broiler. Fill zucchini shells, using approximately 1/4 cup filling for each. Sprinkle with Parmesan cheese. Broil several inches from source of heat for 3 - 5 minutes or until hot and bubbly. Note: Stuffed zucchini may be assembled in advance, covered and refrigerated up to 4 hours. Broil for 5 - 7 minutes instead of 3 - 5. - - - - - - - - - - - - - - - - - - NOTES : Broiled zucchini stuffed with mushrooms in their own thickened juices, herbs and Jack cheese. Very good! Nutr. Assoc. : 0 0 2673 0 3133 26152 4487 0 * Exported from MasterCook * Vegetable Filling Recipe By : Slim Ways Mexican p 125 Serving Size : 4 Preparation Time :0:25 Categories : Meatless Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1 1/2 cups onions -- thinly sliced 1 1/4 cups red bell pepper -- julienned 1 medium jalapeno -- seeded & julienned 1 clove minced garlic 1 1/2 cups zucchini -- halved & sliced thin 1 1/2 cups yellow squash -- halved & sliced thin 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1. In a large nonstick skillet, heat oil. Add onions, bell pepper, jalapeno pepper, and garlic. Cook over medium heat, stirring frequently, 8 minutes, until veggies are tender. 2. Add zucchini, yellow squash, salt, and black pepper to onion mixture. Cook, covered, 10 minutes, until zucchini is tender-crisp. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Minestrone Recipe By : Cooking Light YEAR: 1996 ISSUE: Jan/Feb PAGE: 128 Serving Size : 4 Preparation Time :0:00 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3/4 cup chopped onion 3 cups water 2 cups diced zucchini 1 cup diced carrot 1 cup drained canned cannellini beans or other white beans 3/4 cup diced celery 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon dried oregano 1/8 teaspoon coarsely ground pepper 14 1/2 ounces diced tomatoes -- undrained 1 clove garlic -- minced 1/4 cup uncooked ditalini or elbow macaroni 4 teaspoons grated Parmesan cheese Heat oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until lightly browned. Add water and next 10 ingredients (water through garlic); bring to a boil. Cover, reduce heat to medium-low, and cook 25 minutes. Add pasta; cover and cook an additional 10 minutes. - - - - - - - - - - - - - - - - - - NOTES : This earthy, elegant soup is probably one of our most economical, using ingredients that are commonly on hand. To serve, ladle into individual bowls, and sprinkle with cheese. Yield: 4 servings (serving size: 1-1/2 cups soup and 1 teaspoon cheese). Nutr. Assoc. : 0 0 0 5663 0 26386 0 0 0 0 0 0 0 0 0 26044 0 0 0 This was hard to do! I'm a high-carb girl myself. I hope you aren't vegan!