The Skinny

Let’s be honest, during these unprecedented times lunch has become the thorn in every working parent's side. What snacks are good snacks? What kind of meal is going to get my child through their day? What is EASY to make and fueling?  E-learning has taken a toll on both parents and kids alike, so finding lunch options that are convenient, nutritious AND easy is the holy grail.

The Skinny Souping team is ALL about convenience - so here is a list of our lunch go-to’s!

 

SNACKS

Everyone loves snacks - kids and grown-ups alike.  In fact, with a strong snack game you can combine a few into a nutritious lunch.

• Fresh Fruit

  • Buy in bulk and prep fruit over the weekend into single serve containers - or grab containers of pre-sliced fruit from your local grocer!

•  Dips

  • Pair your favorite dip like hummus, greek yogurt, etc. with vegetable sticks or slices for a protein rich option. Instead of the usual celery, opt for smaller vegetable options like sliced cucumbers, cherry tomatoes, or sliced bell peppers!

• Yogurt

  • Yogurt is a great snack option that offers significant protein. Avoid flavored fruit options which are sugar-laden- instead, choose unflavored or plain which you can top with a handful of real berries for cleaner nutrition.

• Crunchies

  • Skip the Lay’s potato chips! And pick crackers, popcorn, or even baked crunchy veggies. Many healthier choice option brands have now created single serve pack sizes of our favorites - try Simple Mills Almond Crackers, Skinny Pop Sea Salt Popcorn, or Harvest Snacks addictively Crunchy Peas. 

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MAINS

The mains of lunch are the most important. This is the one big piece of a meal that is made to give the most nutrition and fuel to the kid or adult eating it! So what we want to make sure of is that it is high in protein. After all, that is where we all get our main source of energy! Choose a main from this list and you can’t go wrong with fueling your kids and yourself!

• Roll-Ups 

  • Ditch the bread and go straight for the protein. Just grab some meat and some cheese, and make a few! Make sure to choose hormone + nitrate free deli meat.

  • PB + J Sammy : The ultimate classic, quick lunch sandwich - upgrade it nutritionally by choosing whole wheat bread, a jelly that has no added sugar, and try unsalted creamy almond butter for a yummy twist!

• Eggs

  • Eggs offer great nutrition that can be cooked up quickly. Whip up some simple baby quiches in a mini muffin pan - they’re the perfect size for kids’ hands and you can make endless varieties with simple add-ins (like a crumbled feta and baby spinach).  Hard boiled eggs are also a great staple. Boil eggs the night before (maybe even make enough for the whole work week) - cool in the fridge overnight, and toss on a salad or eat as is with a handful of nuts. 

• Quesadillas 

  • The mexican grilled cheese! These are healthier and even quicker to prepare. Heat tortillas and add your fave cheese or vegan cheese- easily throw in an extra veggie (like spinach) to boost the nutrition!

• Soup 

  • Comforting, satisfying and nutritious soup is our fave lunch option. However, all soups are not made equal! Try making a big batch of homemade soup with tons of veggies so you can control the ingredients. For an even easier option,  pick up some of our Skinny Soups! They are a great option for kids and parents alike. Just buy at your local Mariano's or Whole Foods, and store in your fridge until you’re ready to eat. It’s the perfect 90-second lunch - just unscrew the cap, heat, and eat. Kids will love the delicious flavors and can eat soups with ease by just uncapping and sipping! 

 

Xoxo,

G

Meatless May is coming to a close, and I have to say I did not do too bad in keeping up with my meatless promise. I must admit it was hard at times- going from having the freedom to eat whatever meat I wanted to being restricted on how I got my protein everyday was a challenge. Meatless May is not for the faint of heart, lemme tell ya! There were a few slip-ups, And if you are like me, you should have been prepared for those to happen- especially if this is your first time going meatless! Just remember, it is totally okay for that happen. Trying new things can be tricky- trying a new diet be even harder! But that is why you have us here at Skinny Souping... to not only provide you with delicious meal-replacement soups filled with nutrients, but to share tips, stories, and advice on how to lead a healthy lifestyle. Here are some things I learned from my Meatless May journey:

MORE SHOPPING AND MORE COOKING

This was probably only because I was a newbie to the whole meatless game, but I noticed that I spent more on groceries each week and they lasted in my fridge for shorter amounts of time. I also noticed that I had to cook way more often and larger portions than I usually do so that I was eating enough to fuel me throughout the day. I enjoyed trying new recipes and incorporating plant-based proteins where meat was supposed to be! But I found it just slightly exhausting after a long day of work and working out to have to come home and cook a whole meal- but that is a personal preference thing. I am sure there are many people with the preference to not spend hours in the kitchen like me, who have mastered the art of quick meatless meals! So kudos to them! But if you are someone who is trying this for the first time, I suggest making sure you have the time and energy to be able to make new recipes and shop for specific ingredients.

GET A BUDDY

If I needed anything during this month, it was someone to hold me more accountable than I already hold myself. I get lazy and I make excuses- we all do- so it definitely helps to have a buddy right there doing the same thing to keep you on track! And I do not mean someone to tell you that you’re an awful human or make you feel guilty because you had ONE chicken wing at the bar last weekend. What I mean is, someone who can be in it with you, and help lift you up when you feel like you can’t continue on.  No one likes to go through challenging times alone (yes, Meatless May was a challenging time for me, gosh…). So I totally suggest trying to find a friend or family member willing to join in a lifestyle challenge like this with you.

EATING MEAT DOES NOT MAKE YOU A VILLAIN

We love veggies here at Skinny Souping! We are dedicated to making products that are good for the environment and good for you, and that is why our products are all plant-based and all natural. But we’d be lying if we said that some of us do not indulge in a meat treat every now and again. But through our brand and products we want to show people that it is incredibly possible to get vital nutrients from plants in the most simple of forms, and live off that healthily. But if Meatless May has shown me anything it is that I love meat more than ever, and will continue to eat it. It has also shown me that if I ever really wanted to make the change in my lifestyle to veggies only, I would be able to. We live in a world now where we have access to all kinds of foods based on the diets and lifestyles we live. It is not hard to be a vegetarian or vegan, simply because we have the resources to do so. But choosing to continue to eat meat, even with all these plant-based protein options out there, is not something anyone can (or should) condemn you for. We all have our preferences. If that’s all veggies- yay! If that’s meat- yay too! The best thing you can do for your body is fuel it with what it loves and what it needs!

 

Xoxo,

G

Got milk? Probably not anymore! It seems like everyday there is a new alternative to the traditional cow’s milk we all grew up with. But what most people don’t know is how different each alternative milk can be from one another and from regular cow’s milk too! Whether you are lactose-intolerant, do not support dairy-farming or the use of animals for consumer products, or just all together don’t like milk, this list of alternative milks- and their pros and cons- can help you find the right milk for you and your lifestyle! But first, let’s start with the basics and why people may or may not want to stick with regular cow’s milk.

 

MOO’S MILK

Cow’s milk definitely serves as a great addition to a meal plan where no dietary restrictions are necessary. It contains high amounts of vital nutrients our bodies need! Calcium is number one. The comes vitamins A and B-12, protein, and potassium. Drinking cow’s milk can curb your appetite, improve your weight and bone density, and prevent diseases like type-2 diabetes and heart disease. However some people have very severe milk allergies that are linked to the antibiotics found in cow’s milk! Cow’s milk has also been shown to contribute to the appearance of acne in teens and adults. Drinking too much cow’s milk has also been linked to the formation of prostate and ovarian cancer.

If you’re one of the many people out there who need a healthy alternative to milk, well then look no further…

 

SOY MILK

Soy milk is a great vegan alternative for those individuals who are lactose, milk protein, or gluten intolerant! It is a good source of protein and essential fatty acids too. But soy milk contains isoflavones, which have a structure similar to that of the hormone estrogen- a hormone our bodies produce. As a result, drinking soy milk can influence the effect of estrogen in our bodies. Soy milk can also cause reactions to people who may have a soy allergy as well (I actually cannot drink soy milk because it causes a slight allergic reaction!)

COCONUT MILK

While high in calories, coconut milk contains vital nutrients- including magnesium, iron, and potassium. It also contains lauric acid, which is a fatty acid that is used for energy inside the body. When buying, look for pure, organic coconut milk (typically sold in a can) to avoid any unnecessary additives that add to the calorie count!

ALMOND MILK

Almond milk is definitely my recommendation for anyone going the non-dairy route when it comes to milk! It contains neither lactose, soy proteins, nor gluten. Almond milk has anti inflammatory properties and is easier to digest than other milks- dairy and non-dairy. The protein count is high due to the use of almonds! But what it is lacking is that high calcium count. Buying “plain, original, and unsweetened” almond milk is the best way to go to get the most out of your almond milk and for the lowest amount of calories.

 

OAT MILK

Oat milk is not for those with gluten sensitivity, but is a great alternative to cow’s milk otherwise. Contain high amounts of fiber, oat milk fuels you and fills you quickly! It also keeps your digestive tract in great shape. Although the high amount of carbohydrate found in this milk, could be a deal breaker for some. It also contains three times as many calories as “plain, original, and unsweetened” almond milk.

 

Whatever you choose, you really cannot go wrong! All milks have their good and bads- and you just need to choose the one that fits with your body and lifestyle.

Xoxo,

G

 

The weather is finally warming up and the sun is shining, and when that happens my go-to, on-the-go snack and/or meal replacement is a smoothie! When I was younger, smoothies to me were more like fruity milkshakes- a treat after lunch or dinner. But now, I make smoothies practically everyday because they are a quick and easy way for me to get vital nutrients into my body while also filling me up. Some of you may think that you don’t know the first thing about making smoothies- but it really is SO simple! Just follow this basic recipe outline and you’ll be a smoothie expert in no time!

 

THE BONES OF A SMOOTHIE

• 2-3 parts fruits or vegetables

• 1-1 ½ parts liquid

• ½ part thickener

This outline is what I use each time I make my smoothies! Now of course, I modify and make changes depending on what I need out of my smoothie that day. But following this outline has really made it easy for me to make sure my smoothies come out delicious and filling! Here are some options for ingredients and how to pair them.

Fruits and Vegetables 

I suggest buying frozen fruits and veggies- or even buying fresh produce, then freezing it! This way it cuts down on time when making your smoothies, keeps your fruits and veggies fresher for longer, and gives your smoothie that nice cold, icy temperature! These are the top fruits and veggies I use for my smoothies- and you can’t go wrong with any combo of these!

• Bananas

• Strawberries

• Blueberries

• Raspberries

• Mango

• Pineapple

• Cranberries

• Melon

• Avocados

• Kale (this tends to have a bitter taste, so make sure to pair with something sweet)

• Spinach

Liquid

My favorite liquid to use in my smoothies is original, unsweetened almond milk! It gives my smoothie some good protein, while also letting the flavors of the fruits and veggies come through.

• Milk

• Water

• Milk Substitutes (oat milk, coconut milk, almond milk, soy milk, etc.)

  • See our blog on milk alternatives for more info!

Thickener

I typically do not use a traditional thickener (like yogurt) in my smoothies. I usually go for things like protein powder, chia or flax seeds, or nut butter! Whatever you choose to use, make sure it is adding to the nutritional value of the smoothie and not taking away from it (i.e. thickeners that are high in sugar and additives are what you want to stay away from). Fruits/Veggies like avocado and bananas can also add to the thickness of a smoothie!

• Greek Yogurt

• Nut butter (peanut, almond, sunflower, etc.)

• Chia Seeds

• Flax Seeds

• Protein Powder (this is great to use if you find one with low sugar- gives you added protein and helps keep you fuller longer)

• Oats

• Quinoa

Feel like supercharging your smoothie? Here are some superfoods that can help!

• Gogi Berries

  • Tangy

  • An immunity-booster and a kind of "fountain of youth" for aging skin

  • Lower in sugar and a good source of fiber

• Acai

  • Tastes like red wine and chocolate

  • Naturally low in sugar

  • Antioxidant rich

• Maca

  • Caramel/malt-like flavor

  • Enhances energy, stamina, memory, and fertility

  • Energy without having any caffeine content

• Matcha

  • Tastes earthy- like green tea

  • Energy booster

  • Great source of antioxidants and is virtually calorie-free

Today we are taking a page from our own cookbook, Souping, to give you this cozy recipe that will have you reminiscing about the holidays while also boosting your immunity. Warm up with a cup of this midday or have it for dessert!

 

CINNAMON PEAR

Cinnamon is antioxidant rich with anti-inflammatory properties, and has powerful antibacterial properties that naturally help your immune system fight off germs. Pears are rich in fiber, copper, vitamin C and vitamin K. The subtle flavor of pear shines when combined with apple and highlighted by cinnamon and nutmeg. 

-VEGAN, GLUTEN-FREE

-SERVE WARM

 

Prep time: 8 minutes

Cook time: 10 minutes

Yield: 4 cups

Serving size: 1 cup

Storage: Can be refrigerated for up to 5 days or frozen for up to 8 weeks. To thaw, remove from freezer 24 hours before consuming.

 

Ingredients: 

4 pears, peeled and chopped into 1x1 cubes [about 4 c]

2 apples, peeled and chopped into 1x1 cubes [about 2 c]

2 cinnamon sticks

2 c purified water

1 TB palm sugar

1/2 whole nutmeg, grated

 

Directions

1. Add pear, apple, cinnamon sticks and water to medium pot.  Bring mixture to boil and then reduce heat to simmer and allow to cook for 10 minutes or until fruit is cooked through. 

2. Remove cinnamon sticks.  Pour apples, pear and water into blender.  Add sugar and fresh grated nutmeg.  Blend until smooth. Taste and adjust sugar based on sweetness of fruit. 

3. Bottle and refrigerate

Tip: For a richer, creamier texture, swirl in 2 TB of vanilla greek (or your fav non-dairy) yogurt 

 

Nutrition Per Serving:

Calories: 133

Total Fat: 0.5g

Cholesterol: 0mg

Sodium: 1.5mg

Carbohydrate: 35g

Dietary Fiber 6g

Sugars 25g

Protein 1g

 

Xoxo,

GP

For all my hunnies and hubbies participating in Meatless May or thinking about joining us on this little journey, I totally get it can be hard to think of things to keep you full and energized throughout your work day. But it doesn’t have to be! At Skinny Souping we are dedicated to fast, easy meals. So here is a one-day meal plan- along with some quick recipe outlines- straight from my own typical workday during this first week of Meatless May!

BREAKFAST

Brown-Sugar Cinnamon Oatmeal with Nuts and Berries

½ cup of quick dry oats with 1 cup of water, microwave

Add 2 tablespoons of chopped walnuts or pecans

Add 3 tablespoons of dried cranberries/blueberries

Add light brown sugar and cinnamon to taste

-OR-

Peanut-Butter Protein Smoothie

1 whole banana

1 tablespoon of PB2

1 tablespoon of Chocolate PB2

1 scoop of chocolate protein powder

1 cup of Original Unsweetened Almond Milk (might have to add more as you blend)

Ice, ice baby!

*Use your favorite blender to mix and enjoy!

 

SNACK

Lightly Salted Edamame (unshelled)

½ cup to 1 whole cup of Edamame

*Can be found in the frozen foods section at Trader Joe’s!

 

LUNCH

Skinny Souping Soup and Tomato Chickpea Salad (salad yields more than one serving)

Any one of Skinny Souping’s single-serve soups! Heat and eat.

4 tablespoons of olive oil

1 tablespoon of lemon juice

1 (15-ounce) can garbanzo beans/chickpeas, drained and rinsed

2 pints cherry tomatoes, halved

Spinach (you can never have enough greens!)

1/4 cup chopped fresh basil leaves

2 teaspoons ground cumin

Salt and pepper to taste

 

SNACK

Apple or Banana with Almond Butter

One slices apple or banana

2 tablespoons of almond butter (Trader Joe’s Unsalted Almond Butter is my fave!)

 

DINNER

Baked Tofu (tofu yields more than one serving)

1 pound of firm tofu, sliced or cubed

Soy sauce, brown sugar or agave nectar, olive oil, garlic powder, ginger powder- mix for tofu marinade.

Toss tofu in marinade and bake 400 degrees for 30 minutes or more, until brown and crispy!

*Add baked tofu on top of a plate of your favorite greens (i.e. broccoli, spinach, kale, etc.) along with some cooked brown rice or quinoa!

 

DESSERT (optional)

Berries and Whipped Cream

1 cup of your favorite berries (I love to mix raspberries and strawberries!)

2-3 tablespoons of non-fat Cool Whip

Xoxo,

G

A Recipe to Get You Through and Keep You Going!

Confession time… I am NOT a world renowned chef. Most of my at home cooking comes out tasty, but it is nothing short of a quick and easy recipe that I modify day to day! But going through Meatless May and trying my best to keep up with the good eats, I have definitely grown a bit frustrated. It is hard getting good, healthy, meatless (yet,  protein packed) meals prepped while trying to balance work, your social life, and getting to the gym most days. But do not fret! I created a wonderful solution for those of you who are struggling to find new and creative recipes to make in a limited time frame while on this Meatless May journey. Follow this recipe outline for a fool-proof and quick meatless meal!

GRAB YOUR VEGGIES!

This is going to act as your base, so make sure to make a lot! And don’t forget to choose a variety of veggies. Here is a list of my most used veggies:

• Spinach

• Zucchini

• Kale

• Brussel Sprouts

• Broccoli

• Pea

• Asparagus

• Mushrooms

• Sweet Potatoes

• Bell Peppers

• Cauliflower

• Corn

• Carrots

• Artichokes

• Tomatoes (Is this a fruit or a veggie?? Both?!)

My go-to veggie combo: Spinach/Kale, Brussel Sprouts, Sweet Potatoes, Mushrooms

Take your choice of veggies and simply saute with olive oil or butter, salt, and pepper. Additional spices can be added if you would like a certain flavor to your meal (i.e thai, italian, indian, etc.). I usually keep it simple with my veggies- the real flavor is added onto my protein!

PROTEIN, PROTEIN, PROTEIN!

Choose one kind or a couple! Just make sure you have enough protein in your meal to keep you filled and energized. Here is a list of my most used meatless protein substitutes:

• Tofu (extra firm)

• Tempeh

• Seitan

• Lentils

• Beans and Legumes

• Meatless Meat Substitutes (i.e. soy chorizo)

My go-to: Tofu, Tempe, or Garbanzo Beans

For flavoring: Add your favorite marinade or sauce to your protein, and cook in a pan or bake in the oven. You can even create your own marinade! The more flavor, the better!

LITTLE BIT O’ CARBS!

This part is optional. But if you’re feeling like you need a little extra something added to your veggie-protein bowl, here is a list of some healthy carbs to add:

• Quinoa

• Brown Rice

• Whole-Wheat Pasta

Xoxo,

G

Meatless May is here, and I am HERE for it! I made a spur of the moment decision a week ago after reading an article that my wonderful babes here at Skinny Souping showed me- IS Foundation: Meatless May that gave me all the facts I needed to know about how going meatless helps our bodies and our environment. Now, if you know me, you know that MEAT is a fan favorite of mine: chicken wings, cheeseburgers, fish tacos- you name it! But for the last couple of years or so, I have been trying to incorporate a lot more plant-based proteins into my diet. The last several months with the team here at Skinny Souping really inspired me to take this leap of faith into Meatless May- because as you know, Skinny Souping was based on the idea of getting a boat-load of nutrients from plant-based products!

So far, it is going very well… except for that slice of sausage pizza I ate Saturday night, ooops. But hey! No one is perfect and I am here to tell you that it can be challenging at times to stick to a diet you are not used to. Fortunately, I have experience cooking vegetarian and vegan meals thanks to these last couple of years of incorporating it slowly into my diet. But for those of you who wish to try this cold turkey, I suggest looking up easy dinner recipes online! I am a big fan of using legumes (i.e. black beans, chickpeas, etc.) in most of my recipes. But I am slowly venturing into things like soy chorizo, tofu, and tempeh! Tofu is a wonderful plant-based protein addition to any meal and can be cooked any way you want. I like to pan sear or bake mine because I like it to be crispy! I usually follow a Tofu Pad Thai Recipe and add extra veggies like carrots, bell peppers, and broccoli to it.

This first week of going meatless has really shown me that you can stay full and energized with plant-based proteins as you would with meat proteins. I feel the same, if not a bit better than I did when I was eating meat everyday! Going meatless has also made me a lot more conscious about what I am putting into my body- making sure I am giving my body the fuel it needs to get through my day successfully. And if there is one essential thing I have learned, it is that the internet is your BEST friend- for recipes, nutritional facts, stores to buy plant-based protein products, etc. It has truly helped me so much this last week- even with my cooking background. I am slowly but surely becoming more confident when grocery shopping for and cooking my meatless meals without recipes!

Check back here or at @SkinnySouping on Instagram for weekly updates, recipes, and how-to videos! And don’t forget to stock up on our delicious, nutrient-packed soups for your Meatless May journey!

Xoxo,

G

Since I can remember, my life has revolved around health + wellness... So, I created this blog to give you my real opinion, facts, hacks, tips + tricks that I have stumbled across on my own personal wellness journey to hopefully make yours a bit easier.