Hello again, and welcome to the 10th day of the Give-Back Diet.  Today we’ll make something together.  Here’s a recipe for Vegetable Soup and a Veggie Snack, that I’ll show you how to make in this video. (*CONTINUED BELOW*)

I recommend making food in advance, for several reasons:  a lot of us don’t have time to cook so we eat less-than-healthy fast food or restaurant fare, food made yourself has what you like and you have total control over the ingredients, and making batches of food is much cheaper than ready-made.

It is a good idea to allow yourself at least an hour or two, twice a week to cook.  There are lots of recipes that are easy, that you can make enough of for multiple meals, such as today’s recipe.  The best make-ahead dishes are soups, stews, salads, pastas and casseroles.  You can eat them the day you make them, or save them in containers to take to work or for dinner.  This is yet another myth that I want to dispel with this program: cooking healthier foods is too time consuming and difficult.  Not so!  You just need to know how to do it.  Here are some general ideas:

— Consult recipe books, this webpage, and cooking shows on TV and the net to learn how to cook, or for more ideas on bettering your culinary abilities.


– Don’t feel you have to cook every meal, or every day.  Cook ahead of time, making extra and freezing or refrigerating for the next meal.


— Use extra food, and leftovers in new recipes.  For example: add last night’s baked beans to tonight’s soup.  Use the extra barbeque chicken for some chicken salad for lunch.  Use the week’s salad to be a base for additions and variations, adding things like leftover pasta, cooked vegetables, and meats from previous meals.


– Don’t taste what you’re cooking (it’s a bad habit), and don’t “pre-eat” snacking while cooking.  That can add-up to double the calories of the meal!  Drink water if you’re ravenous.


– Try not to cook while hungry.

While you are cooking, say prayers and be sure to put some love into the mix.

If you are reading The Give-Back Diet for the first time today, welcome.  Take a look at some of the previous postings, and start here, today.  Please post a comment and introduce yourself to our online program group.

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Dr. Norris J. Chumley’s GARDEN SOUP & SNACK

1 tbsp. Olive Oil
1 medium Onion
4 Cups Vegetables, your choice
1 Cup Water
8 Cups Broth (vegetable, chicken, or beef)
1 Can (28 oz.) Tomatoes
Pita bread (whole wheat)
1 tbsp. Cream Cheese (optional)

Saute onions in a big pot, over medium heat until clear. Add other vegetables and lightly sauté about 10 minutes. Save 1 cup of sautéed vegetables aside. Add water, broth, and tomatoes. Simmer approximately 20-30 minutes.  Cool.   Refrigerate or freeze soup, ready when you’d like it.  When you need a healthy snack, toast a piece of pita bread, then stuff with vegetables.  Add a spoonful of cream cheese, if you like.