Swap: Vegetable Broth instead of Cream

Ingredients:

• 1 tablespoon olive oil

• 1 medium onion, diced

• 2 cloves garlic, minced

• 4 cups mixed vegetables (carrots, celery, zucchini, etc.)

• 4 cups vegetable broth (low-sodium) [Swap for cream]

• 1 cup Greek yogurt (optional, for extra creaminess)

• Salt and pepper to taste

• Fresh thyme or parsley (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 5 minutes.

2. Add the mixed vegetables and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 20-30 minutes, until the vegetables are tender.

3. Use an immersion blender or a regular blender to puree the soup until smooth (or leave it a little chunky, if preferred).

4. Stir in Greek yogurt for added creaminess (optional) or leave it out for a lighter soup.

5. Season with salt and pepper, and garnish with fresh herbs before serving.

Health Benefits:

• Vegetable broth is a low-calorie, flavorful base for the soup, replacing cream while still providing nutrients like potassium and vitamins.

• The soup is rich in vegetables and low in fat, while the Greek yogurt adds a creamy texture without extra calories.

Swap: Greek Yogurt instead of Butter & Cream

Ingredients:

• 2 pounds of potatoes (Yukon Gold or Russet)

• 3/4 cup plain Greek yogurt (non-fat or low-fat) [Swap for butter and cream]

• 1/2 cup vegetable broth

• 1 tablespoon olive oil

• Salt and pepper to taste

• Fresh chives or parsley (optional garnish)

Instructions:

1. Peel and chop the potatoes into even-sized pieces. Boil in salted water for about 15-20 minutes, or until they are tender.

2. Drain the potatoes and return them to the pot or a large bowl.

3. Mash the potatoes with a potato masher or hand mixer until smooth.

4. Stir in the Greek yogurt, then add vegetable broth gradually until you achieve a creamy consistency.

5. Drizzle with olive oil for extra flavor, and season with salt and pepper to taste.

6. Garnish with chives or parsley, if desired.

Health Benefits:

• Greek yogurt provides creaminess and protein with fewer calories and less fat than butter and cream. It also supports digestive health through probiotics.

• This swap reduces saturated fat while still making the potatoes rich and flavorful.