Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)

SOUPS

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TOMATO SOUP

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Serves 6 to 8

Hot, steamy tomato soup is one of everyone’s favorite foods. This quick version is made with canned tomatoes and takes just 20 minutes to prepare.

1 small onion, chopped

3 stalks celery, sliced

1 28-ounce can crushed tomatoes, including liquid

2½ teaspoons sugar

½ teaspoon paprika

½ teaspoon basil

¼ teaspoon pepper

3 cups soymilk

1 cup cooked brown rice

½ teaspoon salt

Combine the onion, celery, tomatoes, sugar, paprika, basil, and pepper in a pot. Cover and simmer 15 minutes, stirring occasionally. Transfer 3 cups of the soup to a blender. Add the soymilk and blend until smooth. Return to the pot and add the rice and salt. Heat over a low flame until very hot and steamy.

Per serving: 137 calories; 4 grams protein; 28 grams carbohydrate; 1 gram fat; 265 mg sodium; 0 mg cholesterol

POTATO AND CORN CHOWDER

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Serves 8

This is a mildly spicy chowder that is delicious with cornbread and a green salad with Simple Piquant Dressing.

4 russet potatoes, peeled and diced (about 4 cups)

2½ cups water or vegetable stock

1 yellow onion, chopped

2 garlic cloves, minced

1 red bell pepper, diced

1 teaspoon ground cumin

1 teaspoon basil

1 teaspoon salt

¼ teaspoon black pepper

1 4-ounce can diced chilies

2 cups corn, fresh or frozen

1–2 cups soymilk

Combine the diced potatoes in a pot with 2 cups of water or vegetable stock. Cover and cook until tender, about 20 minutes.

Heat the remaining ½ cup of water or stock in a large pot and cook the onion, garlic, and bell pepper for 3 minutes. Add the cumin, basil, salt, and pepper and continue to cook until the onion is very soft, about 5 more minutes.

When the potatoes are tender, mash them in their water, and combine them with the onion mixture, along with the diced chilies, corn, and 1 cup of the soymilk. Stir to blend. Add more soymilk if the soup is too thick. Heat gently until hot and steamy.

For a milder soup, use only half of the chilies. Freeze the rest for later use.

Per serving: 179 calories; 4 grams protein; 40 grams carbohydrate; 0.5 gram fat; 305 mg sodium; 0 mg cholesterol

GOLDEN MUSHROOM SOUP

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Serves 6

This is a rich-tasting soup, delicious with fresh baked bread, baked yams, and a green salad.

2½ cups water or vegetable stock

2 tablespoons soy sauce

2 medium onions, chopped

1 pound mushrooms, sliced

1½ teaspoons dill weed

1 tablespoon paprika

1 teaspoon caraway seeds (optional)

⅛ teaspoon pepper

1½ cups soymilk

2 teaspoons lemon juice

2–3 tablespoons red wine (optional)

Heat ½ cup of the water or vegetable stock in a large pot. Add 1 tablespoon of the soy sauce along with the chopped onions and cook until the onions are soft and translucent, about 5 minutes.

Add the sliced mushrooms, dill, paprika, caraway seeds, and pepper, and cook another 5 minutes, stirring frequently. Add remaining water or stock and soy sauce, then cover and simmer for 15 minutes.

Place 1 cup of the soup into a blender, along with the soymilk, and blend until smooth. Return it to the pot and heat, without boiling, until steamy. Stir in the lemon juice and red wine just before serving.

Per serving: 81 calories; 3 grams protein; 14 grams carbohydrate; 0.5 grams fat; 229 mg sodium; 0 mg cholesterol

MINESTRONE

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Serves 8

This tomato-vegetable soup is delicious as is, or enhance it with additional vegetables of your choosing. Add fresh-baked bread or muffins and a salad for a satisfying meal.

1 small onion, chopped

2 garlic cloves, minced

1 carrot, cut into chunks

2 stalks celery, sliced including tops

2 cups finely shredded green cabbage

2 medium potatoes, scrubbed and cut into chunks

2 tablespoons chopped parsley

4 cups tomato juice

4 cups water or vegetable stock

2 teaspoons dried basil

2 teaspoons mixed Italian herbs

⅛ teaspoon cayenne

1 medium zucchini, diced

½ cup pasta shells

1 15-ounce can cannelini beans, drained

1–2 cups finely chopped kale, collard greens, or spinach

Place the onion, garlic, carrot, celery, cabbage, potatoes, and parsley in a large pot with the tomato juice, water or stock, basil, Italian herbs, and cayenne. Bring to a simmer, then cover and cook 20 minutes.

Add the zucchini, pasta, cannelini beans, and chopped greens, then cover and simmer an additional 20 minutes, until the pasta is tender. Add extra tomato juice or water if the soup becomes too thick.

Per serving; 158 calories; 6 grams protein; 33 grams carbohydrate; 0 grams fat; 347 mg sodium; 0 mg cholesterol

BORSCHT

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Serves 8

2 beets, peeled and diced

1 medium onion, chopped

2 medium potatoes, cut in ½-inch cubes

2 carrots, sliced or diced

3 celery stalks, sliced

2 cups finely shredded green cabbage

2 15-ounce cans Swanson’s Vegetable Broth

1 15-ounce can crushed tomatoes

4 cups water

1 teaspoon dill weed

½ teaspoon caraway seeds

¼ teaspoon black pepper

1 cup sauerkraut

Combine everything except the sauerkraut in a large pot and bring to a simmer. Cover and cook until the beets and potatoes are tender, about 20 minutes.

Stir in the sauerkraut and serve.

Per serving: 97 calories; 2 grams protein; 22 grams carbohydrate; 0 grams fat; 366 mg sodium; 0 mg cholesterol

GREEN VELVET SOUP

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Serves 10

This beautiful green soup is a delicious way to eat your vegetables.

1 onion, chopped

2 stalks celery, sliced

2 potatoes, scrubbed and diced

¾ cup split peas, rinsed

2 bay leaves

6 cups water or vegetable stock

2 medium zucchini, diced

1 medium stalk broccoli, chopped

1 bunch fresh spinach, washed and chopped

½ teaspoon basil

1 teaspoon black pepper

1 teaspoon salt

Place onion, celery, potatoes, split peas, and bay leaves in a large pot with water or stock and bring to a boil. Lower heat, cover, and simmer 1 hour. Remove bay leaves. Add zucchini, broccoli, spinach, basil, and black pepper, and simmer 20 minutes. Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly.

Return to pot and heat until steamy. Add salt to taste.

Per serving: 120 calories; 5 grams protein; 24 grams carbohydrate; 0 grams fat; 238 mg sodium; 0 mg cholesterol

CURRIED SWEET POTATO SOUP

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Serves 8

Yams take on a whole different character in this spicy, slightly sweet soup.

2 medium yams

½ cup water

1 onion chopped

½ teaspoon each: mustard seeds, turmeric, ginger, and cumin

¼ teaspoon cinnamon

⅛ teaspoon cayenne

¾ teaspoon salt

2 cups water

1 tablespoon lemon juice

2 cups soymilk

Peel the yams and cut them into chunks. Steam over boiling water until tender when pierced with a fork, about 40 minutes. Mash (you should have about 2 cups), and set aside.

Braise the onion in ½ cup water until soft, then add the spices and salt. Cook 2 minutes over low heat, stirring constantly, then whisk in 2 cups water, lemon juice, and mashed yams. Simmer 10 minutes. Add soymilk and puree soup in a blender in two to three batches until very smooth. Return to the pan and heat over a medium flame until hot and steamy, about 10 minutes.

Per serving: 82 calories; 2 grams protein; 18 grams carbohydrate; 0.5 gram fat; 227 mg of sodium; 0 mg cholesterol

OKEFENOKEE STEW

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Serves 8

This delicious, easy-to-prepare stew was inspired by a balmy southern evening in the Okefenokee Swamp. For traditional southern flavors, what better than okra and black-eyed peas?

½ cup red wine

1 large onion, chopped

1 bell pepper, diced

2 stalks celery, sliced

3–4 cups sliced okra (¾ to 1 pound)

1 15-ounce can chopped tomatoes

2 teaspoons each: chili powder and oregano

1 tablespoon soy sauce

1 can black-eyed peas, with liquid

2 cups frozen corn

Heat wine in a large pot and cook chopped onion until tender, about 5 minutes. Add celery, bell pepper, okra, tomatoes, and seasonings. Lower heat, cover, and simmer 10 minutes. Add black-eyed peas and corn and simmer 5 to 10 minutes longer. Serve over cooked brown rice.

Per serving: 126 calories; 5 grams protein; 24 grams carbohydrate; 0 grams fat; 324 mg of sodium; 0 mg cholesterol