Vegetable Lover’s chicken soup



1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1 1/2 cups packed baby spinach


Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.


Benefits of Drinking Water


Advice given is that we should drink at least 8 glasses of water a day, or about two to two and a half liters of water. This can help for the distribution of nutrients throughout the body to be smooth so that all cells in the body can repair itself with these nutrients. By drinking water as recommended will also alleviate the kidneys and liver that can help us avoid the kidney and liver disease.
Drinking water helps the removal of metabolic poisons more smoothly. This will help us avoid the diseases of the digestive tract such as stomach ulcers and constipation.
Water shortages will make our skin look dry and wrinkled. Water will help keep the skin to remain supple so it looks young and naturally beautiful.

Water can help you lose weight.

Why? Because water is calorie, fat free, cholesterol free and low sodium. Also, water helps the body fat stored outlines. For those who are dieting, water can be a friend who should not be forgotten. By drinking warm water before eating, will help us feel full so that it will reduce appetite and reduce our food portions.
Water can help increase fertility because it will stimulate the production of the hormone testosterone in men and estrogen in women.

Filter your water .

Your water will be cleaner: Filtration gets rid of the majority of your water’s contamination while preserving the healthy minerals that hydrate you better and relieve thirst better than some of your other options. Tap water is all right: It generally contains all the minerals in it you need, along with a good dose of contamination that you don’t.

Home made Tomato Soup

2 tbsp olive oil
1 onion
1 28-oz can crushed tomatoes or 2-15 oz cans diced tomatoes
2 cups chicken or vegetable stock
1/2 tsp dried basil
Salt & Pepper

Chop the onion.
In a saucepan, heat the olive oil over medium high heat. Add the chopped onion and cook until softened and translucent.
Next, add the tomatoes, stock, dried basil, and a pinch each of salt and pepper.
Once the soup has reached a simmer, reduce the heat to low and simmer for ten minutes, allowing the flavors to combine.
Optionally, puree the soup with an immersion blender or in batches in a blender for a smooth texture.
Adjust the seasonings with additional salt and pepper to taste.

Also see >>


Why tomatos are good for you

Eating tomatoes more than two times a week can reduce the risk of prostate cancer by 21 to 43 percent according to Dr. Edward Giovannucci of the Harvard University School of Public Health.
Cooking tomatoes in oil encourages intestinal absorption and results in a two-to-threefold rise in plasma lycopene concentrations.
Men who eat two or more servings of tomato products average a 35 percent reduction in prostate cancer risk.
Tomato products are beneficial in aggressive cancers that have also spread to other parts of the body.
Lycopene helps women guard against cervical intra-epithelial neoplasia, (CIN), tumorous tissue growth in the cervix according to research from the University of Illinois at Chicago.
Lycopene is a powerful inhibitor of the growth of breast, endometrium (inner lining of the uterus) and lung cancer cells.
Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium.
Foods rich in cooked tomatoes may boost your body’s ability to ward off skin damage from the sun’s ultraviolet (UV) rays and stave off the effects of aging.



1/4 cup olive oil
1 cup onion, finely chopped
1/2 cup celery, with leaves, chopped
1 or 2 cloves garlic, minced
1 28-ounce tin of tomatoes, with juice
1 large can Italian white beans (Cannelli)
5 cups beef or vegetable stock
1/2 cup flat parsley, finely chopped
1 cup extra-finely sliced, then roughly chopped cabbage
2 zucchini, unpeeled and cut into little cubes
1/2 cup ditalini (little tiny macaroni)
Garnish: Parmesan cheese

Saute the onion and celery in the oil til wilted, toss in garlic and stir for a minute, then put in cut-up tomatoes and cook down for about 10 minutes to concentrate flavors. Stir in beef OR veg stock, reserved tomato juice, and beans and bring to a boil. Add the parsley, lower heat, and cook for about 30 minutes.
Add cabbage, zucchini, and ditalini and cook at a gentle boil until pasta is tender, about 15 minutes.

Wine: The Most Diet-Friendly Choice


If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

A substance found in red wine could double endurance as well as cut weight and reduce the risk of diabetes, according to a new study.

High levels of the substance – called resveratrol – could help shed weight and boost tolerance for exercise because it activates a “longevity gene”, according to a study published in the journal Cell by Sirtris Pharmaceuticals in Cambridge, Massachusetts, and Prof Johan Auwerx at the University Louis Pasteur.  Read more here >>

Diet-Friendly Alcohol Choices

EGGS – Some information

So I’m not a big fan of breakfast in the morning but it’s well known as the most important meal of the day. Egg is about the only thing i can eat in the mornings. I wanted some information about the white vs the yolk.

Here is what i found about eggs from
Eggs are one of the most nutrient-dense foods money can buy. And they’re cheap.
Eating eggs provides you with a wide range of vitamins and minerals, including vitamin D (needed for healthy bones and teeth), choline (essential for normal development of the brain and memory), folate (important if you are pregnant or intending to get pregnant), calcium (for healthy bones and teeth), iron and selenium.
Eggs contain the best quality protein including all eight essential amino acids. Two eggs contain 28% of an adult woman’s guideline daily amount of protein.
They are not a cholesterol risk. All major UK heart and health organisations have lifted limits on recommended egg consumption, as it’s now known that the dietary cholesterol in eggs does not have a signifcant effect on blood cholesterol.
A medium egg contains fewer than 80 calories.
Studies suggest that eating eggs can help cut calorie intake and prevent snacking by keeping hunger pangs at bay.
UK and US studies show that people who ate an egg-based breakfast felt fuller, consumed fewer calories and lost more weight than people eating cereal and bread/pastry-based breakfasts.

Egg White Vs. Egg Yolk: Which Is Better?



If you would like to contact me regarding anything at all weather it be about you and your personal diet or me and my diet, Or maybe you would like to share some of your tips or diet success stories that could be featured on my bog then please feel free to email me.


Hello and welcome to my blog. This is my first blog and the reason for it is because I’m dieting.

So I’m hoping blogging about my diet and food will help me on my journey and keep me strong-minded about it. I want to lead a healthier life style, change the foods I eat, the times I eat and exercise more. What I will be doing here is sharing recipes that are low-fat, good for you and that I like to eat. Also if you have any recipes of your own please feel free to share I would love more recipes that I can add to my diet. I will share information and links that I come across with details about food and lots of other things that are good to know when dieting and cooking.

I hope you find my blog and recipes helpful.  Regards J x