So Fast Creamy Tomato Soup

Posted on February 21, 2022 by Jennifer FIsher

I’ve always had a thing for creamy tomato soup. It’s comforting and tastes like a hug – and my kids say it double as a dip for grilled cheese or breadsticks.

Need some comfort food fast? This quick and easy-option for creamy tomato soup will remind you of your favorite deli or casual dining spot. But, you can make it at home, in just about 5 minutes, thanks to healthier convenience items you can mostly store in the pantry.

Since I love ordering creamy tomato soup in a restaurant, I thought – why not try to make a copy-cat Panera tomato soup or copy-cat La Madeline tomato basil soup at home with convenience products?

ingredients for So Fast Creamy Tomato Soup - thefitfork.com — *Easy ingredients, most you can keep in pantry!*

The recipe tastes like it’s been simmering all day under the mindful watch of a grandmother but, in reality, it’s been thrown together in mere minutes with healthier convenience products.

Tomato-Based Pasta Sauce: The beauty here is a jarred sauce has an almost eternal pantry shelf life, saves hours of preparation time over homemade and thus adds an instant, rich, complex flavor to the soup. You can slightly switch up the flavor profiles of this tomato soup recipe depending on what variety (like garlic, spicy, etc.). I look for no-added-sugar options and am a fan of marinara and tomato pasta sauces from Primal Kitchens.

Prepared Broth: Use broth, chicken or vegetable (depending on your preferences) from a carton, jar, stock base or even reconstituted from a bouillon cube. For this semi-homemade recipe, I used the clean-label Chicken Bone Broth Culinary Concentrate from Zoup!! They also make the best-tasting vegan veggie broth I have ever tasted.

Petite-diced Tomatoes: Adding finely chopped tomatoes to give the semi-homemade tomato soup a little more texture is just a Jennifer thing. Traditional creamy tomato soups are . . .. well, smooth and creamy. So, if you don’t like chunks in your soup, then simple omit and add 6 ounces more pasta sauce.

Heavy Cream (or Coconut Cream): Cream makes everything better, right?! This recipe used “just enough” cream to tone down acid tomatoes and add a rich, full-bodied mouth feel while keeping the macros pretty balanced. If you are vegan or lactose-intolerant, the cream may be swapped out in an equal portion for full-fat coconut cream from a can – the unsweetened stuff. However, the soup flavor will change – but it’s still delicious!

Herbs and Spices: Ground black pepper please! Also, elevate your traditional or vegan creamy tomato soup with fresh herbs. Basil is oh-so-traditional, or go for parsley, thyme or sage. If you don’t have fresh, a freeze-dried herb from Litehouse is the next-best option.

Protein Boost: Sometimes I want soup on the side, sometimes I want main-dish soup. I have an easy mix-in when making a meal out of a simple soup that includes no major source of protein other than from a smattering from veggies and broth – unflavored collagen. Yes, simply mix in a one to two servings of an unflavored collagen and the protein grams jump up significantly! I use a beef-sourced collagen from Great Lakes Wellness (discount code: THEFITFORK10OFF), but you can find other options including marine-based.

Great Lakes Wellness discount code THEFITFORK10OFF

Throw all these things in a pot, stir over medium-heat until warmed (don’t boil), and BOOM you have just made three generous servings of an amazing tomato soup.

This post contains affiliate links. I may earn a small commission from your purchases, but the price to you remains the same. Thank you for supporting The Fit Fork and the companies I endorse.

5 from 3 votes

So Fast Creamy Tomato Soup

Prep Time

2 mins

Cook Time

5 mins

Total Time

7 mins

Need some comfort food fast? This easy-option for creamy tomato soup will remind you of your favorite deli or casual dining spot. But, you can make it at home, in 5 minutes, thanks to healthier convenience items you can mostly store in the pantry.

Course: entree soup, Soup

Keyword: easy, quick, tomato

Calories: 205 kcal

Ingredients

1 ½ cups tomato-based pasta sauce from jar or homemade
1 ½ cups vegetable or chicken broth
¾ cup petite-diced tomatoes from can
½ cup heavy cream or substitute coconut cream if non-dairy
1 tsp. ground black pepper
1 tbsp. finely chopped basil or parsley, thyme or another preferred herb

Instructions

Add all ingredients to 2-quart pot. Heat over medium heat until warmed through. Do not bring to boil. Divide among three bowls and garnish with extra herbs or other toppings like cheese and/or croutons.

Recipe Notes

Makes approximately 36 ounces of soup.

Per 12-oz serving:

My 3 Favorite Healthy Ground Beef Recipes + $300 Beef Giveaway

Posted on February 15, 2022 by Jennifer FIsher

ENTER $300 BEEF GIVEAWAY HERE*

Ground beef, it’s the most popular “cut” of beef around and for good reason – it’s versatile, economical, and provides a nutrient dense package (including zinc, iron and protein) to fuel active lifestyle.

What would you do if you WON 30 pounds of delicious grass-fed, ground beef? I’d be jumping up and down with excitement and drooling with anticipation! Just imagine the convenience to have a freezer loaded with 30 one-pound sleeves of quality grass-fed ground beef, ready to thaw and make a favorite meal. Wink, wink – I’m sharing three ground beef recipes later in this post.

But, first, ENTER TODAY to win just what I described – 30 (THIRTY!!) one-pound sleeves of ground beef delivered on dry ice to your home. The beef is grass-fed and finished, has no added hormones or steroids, no drugs or antibiotics and is USDA-inspected. Giveaway limited to USA, contiguous 48 states.

ENTER HERE! ENDS FEB. 2 5 , 2022

My giveaway sponsors, Tyler and Taylor (along with their two young sons) of Reil Ranch in South Dakota, are devoted to humanely raising the best grass-fed and grass-finished beef and connecting people to their food source – and I’m all about that connection! That’s why like to get my ground beef straight from the source, and feeling that close connection in supporting America’s ranchers.

So, now that you’ve entered the ground beef giveaway, check out the three of my favorite ground beef recipes I’ve made dozens and dozens of times. I raised up three strapping young men on these healthy beef recipes (plus a husband, lol), not to mention fueled my own running and workout adventures. I’m confident your family will love these easy ground beef meals much as mine still do.

Beef Mushroom Quinoa Chili gets a five-star rating, even from my carnivorous sons and husband. With such a hearty, meaty taste, you’d never expect that more than half of the chili is plant-based, coming from finely chopped mushrooms and quinoa that have a similar texture to ground beef. It’s delicious, has extra nutrients like fiber, and also is mindful of your pocket book, helping to stretch your use of beef in recipes.

This “hybrid” chili recipe with beef, quinoa and mushrooms is being featured in the upcoming cookbook Seriously Good Chili by Brian Baumgartner (aka Kevin from “The Office”) which publishes in September 2022. You can pre order now.

Beef Egg Potato Bake Breakfast Casserole - TheFitFork.com

Beef and Egg Barn-raiser Bake is a breakfast casserole that has been VERY popular on my blog for years. It’s also been featured in Taste of Home cookbooks, Beef Loving Texans, and also with me on the Home & Family Show on the Hallmark Channel. If you’re wondering why it’s called “Barn-raiser,” it is referencing the tradition of a community cooperating together to build a barn or another structure. For that, you need nutritious fuel that tastes great (to get helpers motivated) and enough to feed a crowd – this beef and egg breakfast casserole delivers!

Farm Fresh Beef Meat Sauce — *I have three amazing ways to use this sauce on the recipe post!*

Farm Fresh Meat Sauce was inspired by a veggie-loaded recipe by my friends at Beef Loving Texans. I’m all about more veggies with my beef. The sauce does need to simmer for about an hour, but the short wait is definitely work it. It’s delicious served on noodles, zoodles or grits – or as a sauce for baked pasta dishes like lasagna. I usually make a double-batch to freeze because I’ve discovered a few other amazing ways to use this ground beef and vegetable sauce – in an egg bake “shakshuka” style or with a little cream and extra broth to make a quick soup!

*This post is sponsored and contains affiliate links. Giveaway limited to the USA and ends 2/25/2022 at 11:59 CT. Winner will be contacted directly by Reil Ranch.

Cheddar Zucchini Chips in Air Fryer | Low Carb

Posted on February 3, 2022 by Jennifer FIsher

Cheddar Zucchini Chips in the air fryer are a quick, easy and flavor-packed appetizer to serve with your favorite dip or side dish that pairs with most everything.

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

This zucchini snack is is also low-carb, gluten-free, and keto-friendly – plus, it only made with a few wholesome ingredients.

For the best, crispy zucchini chips, make sure that the vegetable is cut thiny in about ¼” inch crosswise slices. If you notice excess moisture on the cut zucchini, pat dry with a paper towel. This is how to keep zucchini chips from getting soggy.

The “breading” isn’t the traditional flour or panko – it’s crushed all-cheese snacks (popular brands are Moon Cheese Snack, Just the Cheese and Whisps Cheese Crisps) along with almond meal and dried herbs. These simple ingredients, held on with an egg wash, ensure these remain low carb zucchini chips – with a surprise bonus of more than 10 grams of protein per serving!

This keto cheddar zucchini chip recipe makes four servings – that’s about 10 “chips” give or take. It’s a satisfying way to use up zucchini and each portion comes in at 154 caloires, 3.9g net carb, 10.5g fat, 10.7g protein.

I used my Omni Pro Air Fryer from from Instant Pot to make my favorite zucchini recipe. In just about 6 to 8 minutes, an air fryer gets everything nice and crisp. You CAN use a traditional oven at 400F degrees for about 10 to 12 minutes, carefully flipping the chips halfway through.

Note: This post contains affiliate links. I may earn a small commisison from purchase, however the price to you remains the same. Proceeds are used to help operate The Fit Fork – thank you!

5 from 2 votes

Cheddar Zucchini Chips in Air Fryer

Prep Time

10 mins

Cook Time

8 mins

Total Time

18 mins

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

Course: Appetizer, Side Dish, Snack

Keyword: cheddar, gluten free, keto, low carb, zucchini

Servings: 4 servings

Calories: 154 kcal

Ingredients

¾ lb. zucchini
½ cup almond flour
3 ounces all-cheese snack Moon Cheese, Whisps, etc.. Or, may substitute a very dry cheese like Parmesan
1 tablespoon dried parsley
2 eggs
Optional: dipping sauce

Instructions

Cut zucchini into ¼” slices crosswise. Pat dry if excess moisture.
In baggie, crush cheese snack into a coarse powder.
In a bowl, mix “cheddar crumbs” with almond flour and dried parsley.
Whisk eggs in shallow bowl. Dip each slice in egg and then dredge in cheese coating.
Place crumb-coated zucchini slices on basket of air fryer and cook 390F degree air fryer (pre heated) for 6 to 8 minutes.
Depending on the size of your air fryer, you may have to make in two batches.
Remove from air fryer and serve with dipping sauce of choice.
Store covered leftovers in fridge. To reheat, place cold zucchini chips in the air fryer basket and reheat for a couple minutes – good as new!

Recipe Notes

Lemon, Blueberry & Almond Granola (Lower Carb + Protein Packed)

Posted on January 11, 2022 by Jennifer FIsher

Lemon, Blueberry & Almond Granola is perfect for breakfast with milk or on yogurt — or for eating straight by the handful as a snack. I’ve used my kitchen hacks (like using alternative sweeteners and adding collagen powder) to moderate carbohydrates, boost protein and create a nutritious food to fuel my goals.

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Preparing homemade granola is surprisingly easy . . . and super economical. Oats are inexpensive and can really stretch your food budget a long way — the biggest expense in homemade granola is the array of mix-ins like nuts, dried fruit, seeds and such. But you still get more goodies in your batch than you’d find in a more expensive bag of packaged granola.

Check out this video tutorial on how to make Lemon Blueberry Almond Granola!

As hinted, this lower-carb, higher protein Lemon, Blueberry & Almond Granola uses a few favorite products — a honey alternative (or any zero-carb syrup will do) and unflavored collagen. And, so many wholesome, good-for-you ingredients in this low carb blueberry granola.

I’m a long-time user of collagen hydrolysate from Great Lakes Wellness. They have quite a few flavors, but the unflavored (green can) is very versatile for everything from mixing into coffee to using as a protein multiplier in recipes like this homemade granola with collagen.

Save 10% on anything at Great Lakes Wellness with my discount code: THEFITFORK10OFF

5 from 1 vote

Lemon Blueberry and Almond Granola - Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

LEMON BLUEBERRY & ALMOND GRANOLA – Lower Carb and Packed with Protein!

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds — and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Course: Breakfast, Snack

Keyword: almond, blueberry, collagen, granola, lemon, lower carb

Servings: 10 servings

Calories: 301 kcal

Ingredients

1 lemon zested and juiced
¼ cup coconut oil
¼ cup unflavored collagen powder
1/3 cup sugar-free “honey” or can sub real honey but will increase carbs
4 cups rolled oats gluten-free, if needed
¼ cup chia seeds
1 cup raw almonds
1-2 pinches salt
1/3 cup dried blueberries no-sugar added

Instructions

Juice and zest one lemon in large bowl.
Mix in honey substitute, collagen, and coconut oil.
Add oats, chia seeds, almonds, salt and blueberries.
Mix until coated.
Dump out on parchment or silicone-lined baking sheet. Lightly pat down.
Bake at 300F for 35 to 40 minutes, using spatula to turn over clusters at halfway point.
Let cool.
Store in air-tight containers.

Recipe Notes

301 Calories

20g net carb

16g fat

11 g protein

Mendiants – Dried Fruit & Nut Chocolate Candy

Posted on December 23, 2021 by Jennifer FIsher

Mendiant is the French word for scraps of chocolate, melted and sprinkled with bits of dried fruit and nuts, typically served around Christmas. Derived from the Latin root for “begging” and I know my whole family gobbled the up and was begging for more!

Quick and easy, these yummy chocolate candies called Mendiant (a French word) just need a bag of chocolate chips and a couple tablespoons each of dried fruit, nuts, seeds or whatever other ingredients you like paired with chocolate. Use sugar-free chocolate chips for a low-carb, keto-friendly treat.

Ridiculously easy and taste amazing, but Mendiants are a lifesaver when you need a last-minute treat to serve, give as a hostess gift, or food gift for the chocolate-lover . . . but have almost nothing in the pantry.

All you need for this easy chocolate candy recipes is a 12 oz. package of dark chocolate chips (use sugar-free chocolate chips for a low-carb chocolate candy recipe) and a variety of toppings that you likely already have stashed away.

*Use up whatever little “bits” of dried fruit, nuts and extras you have in the pantry!*

My Mendiants were topped with a variety of eight simple ingredients swiped from my pantry – not much of anything is needed, just a tablespoon or so of each. I used chopped nuts like pecans, Marcona almonds, and pistachios; chopped dried apricots, cherries and apples; and even had toasted quinoa and coconut for sprinkling. Any other kind of nut, seed or dried fruit also works.

Plus, try cacao nibs, dried citrus peels, coarse salt sprinkles, crushed coffee beans and whatever else you think pairs well with chocolate. If you are making keto mendiant, then nuts, seeds and spices will be your best picks paired with sugar-free chocolate chips.

Pour chocolate chips in a microwave-safe bowl and microwave at 50% power in 30-second increments (stirring between each blast), until completely melted, smooth and glossy. It took me 3 minutes, for reference. Take care not to over-microwave or allow any drips of water to get in the chocolate.

Dollop out chocolate in approximate 1.5 tablespoon portions on a parchment-lined baking sheet. It should spread out into at least a 2” circle. If chocolate begins to cool, keeping it from spreading out properly, use the back of a spoon to encourage.

While mendiant chocolate is still gooey, sprinkle with desired toppings. I think 3 types of topping per chocolate is ideal. Stick in fridge for 30 minutes to firm up. Serve or package as desired. Makes approximately 24 fruit and nut studded chocolate coins.

*Pin for Later — check out the IDEA PIN with video*

Quick and easy, these yummy chocolate candies just need a bag of chocolate chips and a couple tablespoons each of dried fruit, nuts, seeds or whatever other ingredients you like paired with chocolate. Use sugar-free chocolate chips for a low-carb, keto-friendly treat.

Mendiant – Dried Fruit and Nut Chocolate Candy (Low Carb / Keto Option)

Prep Time

15 mins

cooling

30 mins

Total Time

45 mins

Quick and easy, these yummy chocolate candies just need a bag of chocolate chips and a couple tablespoons each of dried fruit, nuts, seeds or whatever other ingredients you like paired with chocolate. Use sugar-free chocolate chips for a low-carb, keto-friendly treat.

Course: Dessert

Cuisine: French

Keyword: candy, chocolate, christmas, holiday

Servings: 24 pieces

Ingredients

12 ounces dark chocolate chips traditional or sugar-free
1 to 2 Tbsp EACH of 6 to 10 toppings like: nuts, seeds, dried fruits, toasted quinoa, chia seeds, cacao nibs, citrus peel, even pretzels or potato chips. Chop, crush or dice until everything small-sized for topping

Instructions

Pour chocolate chips in a microwave-safe bowl and microwave at 50% power in 30-second increments (stirring between each blast), until completely melted, smooth and glossy. It took me 3 minutes, for reference. Take care not to over-microwave or allow any drips of water to get in the chocolate.
Dollop out chocolate in approximate 1.5 tablespoon portions on a parchment-lined baking sheet. It should spread out into at least a 2” circle. If chocolate begins to cool, keeping it from spreading out properly, use the back of a spoon to encourage.
While chocolate is still gooey, sprinkle with desired toppings. I think 3 types of topping per chocolate is ideal. Stick in fridge for 30 minutes to firm up. Serve or package as desired.