The Greek Yogurt Miracle Solution Read Online Free Page A

carbohydrates, o.25 g fibre, 0.2 g sugar, 25.9 g protein, 136 mg sodium, 67 mg cholesterol

Creamy Condensed Soup Substitute
    Makes about 2 1/2 cups condensed soup (the equivalent of 2 cans)
    Hands-on Time: 15 minutes
    Total Time: 30 minutes
    Canned soup is a base for many classic recipes that our mothers and grandmothers made, some of which get the dish do-over treatment in this book. Although it’s a convenient ingredient, canned soup contains
    MSG and is loaded with sodium, sometimes 850 milligrams in just 1/2 cup! I use evaporated milk in this recipe because it’s more stable and has less chance of splitting than regular low-fat milk. Whip up a batch of this soup on Sunday to make weekday meals a breeze.
    1 tbsp grapeseed oil
    1/2 cup minced onion
    1 garlic clove, minced, or 1/4 tsp garlic powder
    1/4 tsp sea salt
    Flavour option of your choice (options follow)
    1/4 cup whole-wheat or brown rice flour
    1 cup low-sodium chicken stock
    1 cup non-fat evaporated milk
    Flavour Options
    Celery
: 1 cup minced celery
    Chicken
: 1 cup finely diced cooked chicken
    Mushroom
: 2 cups thinly sliced cremini mushrooms
    In a saucepan, heat oil over medium heat. Add onion, garlic and salt and cook, stirring frequently, until onion is translucent. Stir in flavour option. If using mushrooms, cook for about 8 minutes until golden brown and softened.
    Add flour and stir for 2 minutes, until golden brown. Stir in stock and milk. Bring to a gentle simmer, reduce heat to medium-low and simmer for 10 minutes, until thickened. Allow to cool before storing. Cover and refrigerate for up to 3 days.
    Cream of Celery Soup
    Per Serving (1/2 cup)
    Before: 100 calories, 6 g total fat
    Dish Do-Over: 106 calories, 3.1 g total fat, 0.4 g saturated fat, 14.5 g carbohydrates, 0.9 g fibre, 7.3 g sugar, 5.5 g protein, 276 mg sodium, 2 mg cholesterol
    Cream of Chicken Soup
    Per Serving (1/2 cup)
    Before: 130 calories, 8 g total fat
    Dish Do-Over: 156 calories, 5.1 g total fat, 0.9 g saturated fat, 13.6 g carbohydrates, 0.6 g fibre, 6.7 g sugar, 13.4 g protein, 258 mg sodium, 27 mg cholesterol
    Cream of Mushroom Soup
    Per Serving (1/2 cup)
    Before: 120 calories, 9 g total fat
    Dish Do-Over: 109 calories, 3.1 g total fat, 0.4 g saturated fat, 14.8 g carbohydrates, 1.2 g fibre, 7.2 g sugar, 6 g protein, 258 mg sodium, 2 mg cholesterol
Whole-Wheat Pizza Dough
    Makes two 1-lb dough balls
    Hands-on Time: 30 minutes
    Total Time: 2 hours
    This might be the best pizza-dough-with-no-refined-white-flour that you’ve ever had. Its lovely airy texture is thanks to the secret ingredient, vital wheat gluten, which helps keep the dough soft and elastic. The reason most whole-wheat pizza dough recipes contain white flour or have a dense, cardboard-like texture is that the bran in whole-wheat flour cuts through the dough like little knives, flattening all that airiness and elasticity you worked so hard to create. This recipe makes 2 dough balls; freeze or refrigerate one for future use if you don’t use them both at once.
    1 tbsp honey
    1 cup less 2 tbsp lukewarm water (105–110°F)
    1 package (1/4 oz/7 g) regular active dry yeast (about 2 1/2 tsp)
    2 1/2 cups whole-wheat flour
    4 tsp vital wheat gluten
    1 tsp sea salt
    3 tbsp olive oil
    2 tsp apple cider vinegar
    In a large bowl, combine honey and 1/3 cup water. Sprinkle in yeast and allow to proof, undisturbed (do not stir or move the bowl), for 10 minutes or until foamy. (If yeast does not foam, it is dead and the dough will not rise. Discard and start again with fresh ingredients.)
    While yeast is proofing, in another large bowl, whisk together 2 cups flour, wheat gluten and salt. Once yeast is foamy, add remaining water, 2 tbsp oil and vinegar to yeast mixture. Pour in flour mixture and gently fold in with a bowl scraper or spatula until just combined. (Mixture will form a very wet ball.) Coat the bottom of another large bowl with remaining oil (ensure bowl is large enough so that, when doubled in size,