Ingredients:

	1 cup water
	1 beef bouillon cube (5 cal)
	1 small can tomato juice (35 cal)
	1/2 cup slaw mix (cabbage & carrots) (25 cal)
	1 Tbsp chopped onion (5 cal)
	Garlic
	Tabasco

Procedure:

1. Combine all ingredients, cook until tender.

Nutritional Facts:

	Serves:  1
	Calories:  70

Ingredients:

	1 can tomatoes
	1/4 can of white beans
	1/2 pepper diced
	a bit of onion.
	Chili power
	Worcestershire sauce

Procedure:

1. Combine all ingredients, cook over medium heat until hot.

Nutritional Facts:

	Serves:  1
	Calories:  140

Ingredients:

	2 egg whites
	1 C low sodium chicken broth
	Hot pepper sauce

Procedure:

1. Cook chicken broth until boiling.

2. Stir in egg whites in ribbons

3. add hot pepper sauce to taste.

Nutritional Facts:

	Serving Size:  1
	Calories:  50

Ingredients:

	1 can spinach (NOT creamed spinach!) - 60 cal
	1 packet Miso soup mix - 35 cal
	1 cube low sodium bullion - 10 cal
	2 sprays "I can't believe it's not butter" -10 cal
	lots and lots of pepper- 0 cal
	2 cups water.- 0 cal

Procedure:

1. Put all ingredients in a pot, heat, and serve.

Nutritional Facts:

	Serves:  2
	Calories per serving: 60

Ingredients:

	1 tablespoon of dried seaweed
	3 egg whites
	1 tablespoon of dried super-mini shrimp
	a few cooked chicken pieces chopped
	a bit of salt and spices
	you can add some mushrooms or green onions.

Procedure:

1. Put everything in a pot and heat until hot.

Nutritional Facts:

	Serves: 1
	Calories:  Approx. 100

Ingredients:

	2 cups of water
	1 tsp. of soybean paste
	a little bit of green onion
	other veggies if you want
	30g or a small cube of light tofu (firm, medium, soft, whatever)
	kimono optional

Procedure:

1. Mix water and soybean paste, boil in pot, cut tofu into little tiny cubes and green onion into thin little circles and add.

2.  Boil and stir it all up for about 3 minutes

Nutritional Facts:

	Serves:  1
	Calories:  35
	Protein:  2g

Ingredients:

	600g chopped large flat mushrooms
	6oz shallots
	6g Swiss Marigold low sodium vegan stock
	3 cloves garlic
	48oz  water
	Herbs and lo-salt to taste.

Procedure:

1. Cook shallots and crushed garlic in a little water. Add mushrooms, and cook down. Add stock, herbs and salt and pepper. Simmer for 1/2 to 1 hour.
2. Cool and blend in the blender.

Nutritional Facts:

	Serving Size:  12 oz
	Calories:  Approx. 25

Ingredients:

	Lipton soup secrets extra noodle - 1 serving - 1/3 of an envelope (80 cal)
	1 egg white (15 cal)
	1 clove garlic (5 cal )
	1 green onion/scallion (5 cal)
	5 baby carrots - the bag 1 oz says 48 cal and it's about 1/8 of the bag (6 cal )
	1/2 inch by 1/2 cube of fresh ginger (5 cal)
	3 small portabella mushrooms (10 cal)
	2 or 3 broccoli florets (10 cal)
	soy sauce, sesame oil and hot oil to taste (Approx. 30 cal)

Procedure:

1. Put the sesame oil and hot oil into a soup pan on the stove, add the carrots, ginger, mushrooms, garlic, and broccoli (all cut up really small of course) and sauté it until the broccoli starts to turn bright green. 

2. Add the soup mix and a cup of water (more if you want more soup but it doesn't taste as good).

3. Mix your egg white and soy sauce together and drop it into the soup.

4.  When it boils it should be done

Nutritional Facts:

	Serves:  1
	Calories:  Approx. 166

Ingredients:

	1/2 cup of butter peas frozen
	1/2 cup of corn frozen
	1/2 cup of chopped broccoli frozen
	1 Tbsp Chicken bullion or 1 bullion cube
	Seasonings to taste

Procedure:

1. put those in a pan and fill the pan w/ water about 3/4th way
2. add about 1 tsp of chicken bullion or use 1 chicken bullion cube
3. Add a shake of garlic powder, salt, pepper and maybe some other seasoning if you would like.
4. let it boil and serve

Nutritional Facts:

Coming Soon!

Ingredients:

	4 ripe tomatoes, diced
	2 cups unsalted vegetable broth or water
	4 cups chopped cabbage
	1 cup fresh or frozen (thawed) whole kernel corn
	1 cup fresh or frozen (thawed) cut green beans
	1 medium onion, chopped
	1 medium carrot, peeled, halved and sliced
	3/4 tsp salt
	1/4 tsp ground black pepper
	1 tsp dried thyme or marjoram
	1/4 tsp celery seed
	2 tbsp tomato paste

Procedure:

1. Combine the tomatoes and the broth or water in a 4-quart pot and bring to a boil over high heat. reduce the heat to low, cover, and simmer for 20 min, or until the tomatoes are soft.
2. Add the remaining ingredients to the pot, and simmer for 10 min or until the vegetables are tender.
3. Ladle the soup into individual serving bowls, and serve hot.

Nutritional Facts:

	Serving Size:  1 cup
	Calories:  68
	Fat:  .8g
	Fiber:  3.7g
	Protein:  2.9g

Ingredients:

	1 medium sweet potato, peeled and diced
	1 large carrot, peeled and diced
	pinch of cayenne powder
	1 tsp blackstrap molasses

Procedure:

1. Boil everything and puree
2. This is GREAT with a little dab of ff sour cream.

Nutritional Facts:

Serving Size:  1

Ingredients:

	1 lb pumpkin, peeled, cut into bite sized chunks (90 cal)
	Spray of cooking spray (Pam or other) (5 cal)
	1/4 teaspoon dried chili flakes (5 cal)
	2 cups veggie stock (depends, mine is 17 cal/cup = 35 cal)
	2 tablespoons tamari/soy sauce (20 cal)
	2 teaspoons Splenda (4 cal)
	1 cup bean sprouts (32 cal)
	4 baby carrots cut into matchsticks (17 cal)
	1/8 teaspoon coconut extract. (3 cal)
	3 Tbsp fresh cilantro finely chopped (1 cal) (optional)

Procedure:

1. Preheat oven to 425. Place pumpkin on baking sheet, sprits with cooking spray. Season the pumpkin with salt and pepper. Roast until tender (40 minutes) Remove from oven.
2. While pumpkin is cooling bring stock, chili flakes, coconut extract, tamari, Splenda, bean sprouts and carrots to a boil. Cook until carrots and sprouts are tender (5 minutes)
3. Put 1/4 of the pumpkin into a bowl and cover with 1/4 of the broth. Sprinkle on cilantro.

Nutritional Facts:

	Makes 4 servings
	Calories:  212 total; 53 Calories per serving.

Ingredients:

	1 pound regular tofu, firm, cut in small squares
	1 cup chopped yellow onion
	1 cup chopped green pepper
	2 cloves garlic, minced
	1 16-oz can tomatoes, cut up
	1 16-oz can dark red kidney beans, drained
	1 8-oz can tomato sauce
	2 -3 teaspoons chili powder
	1/2 teaspoon dried basil, crushed
	1/4 teaspoon Real Salt
	1/4 teaspoon pepper

Procedure:

1. Fry tofu in a large lightly oiled saucepan

2. Add onion, green pepper, and garlic; cook until onions are clear.

3. Stir in un-drained tomatoes, kidney beans, tomato sauce, chili powder, basil, salt, and pepper.

4. Bring to boiling; reduce heat. Cover; simmer for 20 minutes.

Nutritional Facts:

Coming Soon!

Ingredients:

	2 Tbs. water
	1 cup zucchini, thinly sliced
	1-1/4 cups yellow squash, thinly sliced
	1/2 cup green bell pepper, cut into 2 inch strips
	1/4 cup celery, cut into 2 inch strips
	1/4 cup onion, chopped
	1/2 tsp. caraway seeds
	1/8 tsp. garlic powder
	1 medium tomato, cut into 8 wedges

Procedure:

1. Add first 6 ingredients to a heavy nonstick skillet over medium heat
2. Cover and cook 4 minutes, or until vegetables are just tender
3. Add remaining ingredients, reduce heat to low, cover, and cook another 2 minutes

Nutritional Facts:

	Serving Size:  1
	Calories:  38
	Fat:  0.7