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Ingredients:
250gms broccoli florets,
2 small potatoes; boiled, (avoid in case of a diet soup)
250gms onion; finely chopped,
Few pods of garlic; finely chopped,
1/2 cup fresh cream; beaten well,  (avoid in case of a diet soup, use thick yogurt instead)
2 tbsp almonds flakes; roasted if you like, (optional)
2 tbsp olive oil,
Salt and pepper to taste,
Vegetable stock or water.

Method:
Blanch the broccoli florets and drain them, reserve the stock for later use. Puree them along with the potatoes, adding little stock if needed to form a puree. Heat oil in a sauce pan, add chopped garlic and onion and saute till onion turns transparent. Then add the broccoli and potato puree and bring to boil. Add reserved vegetable stock/water to get the desired consistency. Season with salt and pepper, give it a stir. Transfer to serving bowls, garnish with cream and almond flakes. Serve hot.

TIP:
For a soup that is low is calories, do not add potatoes and cream. It tastes equally delicious.

Many times we feel hungry between our meals. And if we snack or munch this time we do not feel hungry at the time of our regular meals and later our stomach again needs feeding. In the end we end up eating more and nothing is healthy. To avoid such things we can also have fillers like soups and salads.

This is a filler soup that would keep your stomach full and you, healthy.

Ingredients:
10-12 leaves of spinach,
1 carrot,
3″ portion of white pumpkin,
Few florets of cauliflower and broccoli,
A small piece of cabbage,
1 small tomato,
1 tsp butter,
1 heaped tbsp wheat flour,
1/2 cup skimmed milk,
Salt and pepper to taste.

Method:
Blanch all the vegetables with little water and then grind them until smooth along with the water in which they were blanched (stock). If stock is excess then reserve that for later use. Mix together flour and milk to form a smooth paste. Now melt butter in a saucepan and then add the flour and milk mixture to it. Stir continously till it thickens. Then add the vegetable puree, remaining stock or water to get the desired consistency and stir well. Season with salt and pepper and bring to boil. Serve hot.

Ingredients:
For the Salad-
2 cups garbanzo beans or chickpeas; tinned or dry beans, soaked overnight and boiled in salted water till soft,
1 onion; chopped,
1 tomato; chopped,
1 green pepper (capsicum); chopped,
Chopped cilantro or coriander leaves to garnish.

For the Dressing-
2 tbsp Olive oil,
2 green chillies; finely chopped,
2 tbsp lime juice,
3/4 tsp or as per taste - chat masala, (optional)
1 tsp roasted and ground cumin,
Salt to taste,

Method:
Mix together all the salad ingredients in a large bowl. Then mix together all the ingredients for the dressing in another bowl and then pour over the salad. Toss well.

Serve as a snack with tortilla chips, potato chips, potato wedges or simply as is.

Ingredients: (Serves 2)

For the grilled fish-
2 steaks of Red Snapper Fish (approx. 125-150gms each and boneless),
2 tbsp Olive oil,
4-5 cloves garlic; finely chopped,
Salt and black pepper to taste.

For the burger-
2 Whole wheat burger buns,
2 tbsp Dijon mustard paste,
Low fat Mayonnaise as per taste (best if is eggless),
3-4 leaves of Iceberg Lettuce,
Sliced tomatoes as per taste,
Pickled Gherkins as per taste.

Method:
In a bowl stir in olive oil, garlic, salt and pepper. Marinate the fish steak in this mixture (turn over to coat well from both sides). Keep this aside for few minutes. Grill the fish over medium heat on both sides till fish is cooked. Keep turning at regular intervals.
Meanwhile lightly toast the bun on a griddle, if you like. Mix mayonnaise and mustard paste and apply on the toasted bun. Arrange the lettuce, tomato slices and gherkins on the bun, then place the grilled fish on it and cover it with another bun. Prepare the second burger similarly and serve with potato fries, wedges (recipes available here) and tomato ketchup.

Ingredients:
1/2 cup Olive oil,
3 tbsp red or white wine vinegar,
1/4 tsp dry oregano,
1/4 tsp dry thyme,
1/4 tsp dry basil or few fresh leaves; chopped,
Few sprigs of parsley; chopped,
1 tsp minced garlic,
1 tbsp minced onion,
Salt to taste.

Method:
Mix together all the ingredients in a jar with an airtight lid. Shake well and pour over you favorite salad.
You can also store this jar in the refrigerator and shake well before every use.