Traveling through life with a timer and sneakers

Posts tagged “hmr soup

Celebrating Pi Day with an #HMRProgram In-The-Box Decision Free Pizza Pie!

Yesterday was my birthday. I was born on Friday, March 13. And to me, it’s always been the BEST day of this particular week. While others might get excited about the Ides of March or Saint Patrick’s Day, I had my own special day to celebrate.

It wasn’t until later in life that I found out Pi Day was even a thing people celebrated. 3.14   – sure I guess that makes sense. And I have some friends and students who REALLY celebrate Pi Day. They go ALL OUT. So as an adult, I have become accustomed to celebrating it as well. Pizza pie, shepherd’s pie, and all the dessert pies you can imagine (which is only funny because I really like cake a lot more than pie, but hey it’s the holiday for pie so it’s a good thing I could have cake the day before!).

Well if you are like many of my friends and students and plan to celebrate PI DAY but are looking for an HMR Program-Friendly option, there’s always the Healthy Solutions Shepherd’s Pie or my Decision Free Pizza Pie! I make this pizza with a BBQ chicken entree, but you could top it with your favorite entrees (or veggies if you are in Healthy Solutions!).


This recipe’s crust is based on my Savory HMR Biscuits – I halved the recipe for the crust and picked out all the big chunks of fruit. Yes it might have a little residual sweetness, but that’s why I top it with the BBQ Chicken Entree – the sauce masks the teeny bits of fruit I might have missed. And no need for cheese! There’s some in the crust which helps extend the flavor!

HMR Diet Decision Free Pizza

  • 1 HMR Oatmeal
  • 1 HMR Chicken Soup
  • 1 TBSP Molly McCheese
  • 1 tsp Baking Powder
  • 1/2 cup of water and 2 tbsp of water (added at separate times)

Preheat oven to 375 degrees.

Pick out big chunks of fruit from oatmeal.

Mix oatmeal and 1/2 cup of water. Microwave for one minute. Stir and let stand for several minutes.

Add in soup, cheese powder and the remaining 2 tbsp of water. Stir until combined.

Once dough is mixed, add baking soda. Carefully fold in without losing the air bubbles.

Gently pour onto baking pan covered with a silpat mat or parchment paper – gently spread out without letting any breaks occur.

Bake for 15 to 25 minutes until the center is cooked through. Cooking times will vary significantly based on how thick you make it and your personal oven calibration.

After removing from oven, carefully flip onto a plate. This will prevent the underside from getting soggy from the damp heat but will also allow the harder side of the crust to be on the bottom when eating the pizza for a better hold.

My pizza was a BBQ Chicken pizza. I heated up the entree per normal instructions. Then removed the chicken and diced it up. I spread the sauce on the pizza and topped it with the diced chicken. I also added a drizzle of hot sauce and a sprinkle of smoked salt as well as some dried crushed peppers and dried basil. Then I used a pizza cutter and cut the pizza into four slices.


Creamy Butternut Squash Soup – an #HMRDiet Healthy Solutions staple

Whenever I post a recipe on my blog, you can safely assume I’ve made it a few times to ensure I not only think it’s good enough to save for reference but that I have worked to perfect all of the measurements and prep methods. With this in mind, this recipe is one I have been enjoying multiple times a week for several weeks, but because I’ve been playing with all of the different spice combinations, I couldn’t pick just one to share!

So while I have finally settled on my favorite version, know that there is a lot of wiggle room to find your favorite spice combination. I will also add that if you don’t like butternut squash, I have also recently discovered broccoli makes a great substitute to change things up.

I’ve included a photo collage below of the step-by-step process as well as the nutritional information for my favorite bouillon cubes.


Perfect in a mug on a cold winter day!


Creamy HMR Butternut Squash Soup

  • 1/2 cup diced onions
  • 2.5 cups chopped butternut squash (I cheat and buy it pre-peeled and chopped)
  • 1/2 tsp Penzeys Bavarian seasoning (yes the same seasoning from my Shepherd’s Pie recipe)
  • 2 cups water
  • 1 bouillon cube (I am sharing a picture of my favorite brand Massel below!)
  • HMR Chicken Soup packet

Saute onions in a pot over medium high heat until they start to become translucent, about 2-3 minutes. Add squash and seasoning and mix, cook for another 2-3 minutes to allow some browning of the squash and toasting of the spices.

Add water and bouillon cube. Cover and bring to boil. Reduce heat to low and let simmer as long as you can stand it (I’ll admit I only let it go 15-20 minutes). Your goal is to have softened the squash and let the flavors steep.

Put contents of pot into blender and add soup packet. Be really careful when blending hot liquids! I have a Vitamin which has the ability to vent on top to release the steam. Blend until smooth and creamy.

This makes a MASSIVE portion – I usually make it and pour some in a mug to enjoy while grading or doing meal prep. I keep going back to refill my mug until it’s all gone. It keeps me warm, full, and out of trouble. In fact it’s what I’ll be enjoying tonight while I grade and pack for my school trip this weekend!


Visual steps for making HMR Diet Creamy Butternut Squash Soup

Cauliflower Tortilla – a #HealthySolutions experiment

I was watching Top Chef this week and was impressed with a challenge where contestants had to replace an ingredient with cauliflower. It was fun to watch because cauliflower is in my Healthy Solutions box and I was inspired to play…

The Internet is full of cauliflower “bread” recipes, most of which require oils and cheese, which aren’t in my HMR Diet Healthy Solutions box. And thus I was motivated to create my own.

I’m still playing around with this, but after several variations (I’ve eaten a LOT of cauliflower this week), I have a version that makes a pliable wrap/tortilla-like product that can easily hold other ingredients.

One note of caution if you are a volume eater is that by processing the cauliflower in this way, you are making a low-volume food that may not be as filling. I try to keep my low-volume foods to a minimum so that I can stay full, which is why although this is “in the box,” I won’t reach for it all the time.

Cauliflower Day
HMR Healthy Solutions cauliflower tortilla filled with a stir-fry of cauliflower rice and the HMR BBQ Chicken entree (only part of the entree – saved some filling for later) served with a side of air-fried buffalo cauliflower. I declared the day “Cauliflower Day” 🙂

I have included pictures of the steps at the conclusion of this post to help with visualization since it’s a bit more complicated than most recipes I’ve posted.

This recipe uses something called aquafaba. Its the water that chickpeas are cooked in (there’s a chemical reaction that occurs giving it a viscosity that works like egg whites). You can just open up a can of chickpeas and take a tablespoon of this water/aquafaba. It serves as the binder for the ingredients.

Final note – the soup gives more than enough salt for this recipe. After several trials, I’d recommend checking any flavorings you add do not have additional salt in them (I used Penzey’s seasonings but you could change things up).

HMR Healthy Solutions Cauliflower Tortilla/Wrap

  1. Preheat over to 350 degrees. Steam cauliflower in your favorite method. I just throw a tablespoon of water and the cauliflower in my large Pampered Chef Micro-Cooker and microwave for 5 minutes. Let cool so you can handle it.
  2. Use a food processor to blend it. You could also mash with a potato masher. I will warn you that I tried making a version with pre-riced cauliflower and it did not stay together very well – so definitely start with florets and get them nice and smooth.
  3. Scoop the cauliflower into cheesecloth and squeeze out as much liquid as you can.
  4. Add remaining ingredients to the cauliflower and stir to combine.
  5. Spread evenly on a baking pan either lined with parchment or a silicone baking mat. I actually would make three smaller tortillas next time, the larger one was too big and didn’t crisp as well in the middle.
  6. Bake for 30 minutes. Check doneness. Mine were still soft in the middle but had browned on top, so I used a spatula to flip them over and baked for another 10 minutes. Baking times will vary based on how big and how thick you make them as well as your oven’s calibration.
Making HMR Cauliflower Tortillas

Making HMR Cauliflower Tortillas

Spicy HMR Lentil Soup


When I was in Phase One of the HMR program, I rarely ate soup. Odd because it seemed like that’s what all of my classmates were doing – turning entrees into soup. But it just didn’t appeal to me.

Since entering Phase Two, I have realized how useful broth-based soups are as high-volume, low-calorie meal options. And so I have tried to increase my soup intake.

This is a very simple but delicious Decision-Free way to use the new HMR Diet Lentil Stew. If you don’t want the spice, cut the Green Dragon Sauce.

Spicy Lentil Soup

Stir all ingredients in a saucepan and bring to a boil. Stir occasionally while heating. Once soup comes to a boil, turn off heat and enjoy while it’s still steaming!

HMR Healthy Solutions Stuffed Tomatoes

Today I had the opportunity to attend a Phase One HMR class and they were having a condiment party! Everyone brought low-calorie condiments to share along with recipe ideas. One of the recipes mentioned was the HMR Stuffing recipe which got me brainstorming…

With produce left to use before debate nationals, I imagined how I might blend these ingredients into something new. Because creativity helps me stay focused on consuming supportive foods.

You will need three to six tomatoes depending on their size. Mine were somewhere slightly smaller than a tennis ball but not as small as a golf ball. I only filled the three I had and ate the rest of the stuffing. I used half the stuffing for three so in the future I would want six tomatoes this size.


  • Tomatoes
  • HMR Oatmeal
  • HMR Chicken Soup
  • Italian Seasoning
  • Garlic Powder

Cut a circle out of the top of each tomato. Hollow out the tomatoes with a spoon. Save the guts and chop up as much of the top of the tomato that you can. Set hollow tomatoes aside.

Cook HMR oatmeal with 3/4 cup water for 90 seconds. Add soup, chopped tomato and tomato guts, Italian seasoning and garlic powder (I used between one and two teaspoons of each). Mix well.

Spoon stuffing into tomatoes and bake at 400 degrees for 13-18 minutes until the tops are browned (I left mine in for 20 and as you can see they are a tad too brown!) — Enjoy!

Southwestern HMR Diet Healthy Solutions Soup

I have been working hard to focus on high-volume lower-calorie meals in order to stay full for fewer calories. And this week we were given a homework assignment to replace a meal with a high volume meal option from a list. Perfect for my own personal focus!

The one item on the list that I haven’t done since Decision-Free was to essentially turn an entree into a soup. Adding liquid ups the volume for sure!

This was the experiment I dreamed up on my drive home from class and it worked out really well. You can sub in fresh veggies and also change up the amount of water for your desired thickness.

The version I made was pretty thin, so you may want less water if you prefer a thicker soup. I like having the extra soup and I think the flavor was still relatively intense for being a thinner soup.

Southwestern Soup

  • 1 HMR Chili Entree
  • 2 HMR Chicken Soups
  • 1 bag of Trader Joe’s fire roasted bell peppers and onions (no added oil)
  • Mrs. Dash Fiesta Lime seasoning to taste (I probably added between two and three teaspoons)
  • Fresh black pepper to taste (less than a teaspoon for me)
  • 8 cups of water

Cook the frozen vegetables in the water with the seasonings (I bring to a boil and then reduce heat to a simmer for 10 minutes). Add soup packets and chili and simmer for another 5 to 10 minutes. Remove from heat and blend in small batches.

Makes a GIGANTIC bowl which is clearly 4 or more servings unless you are ridiculously hungry. The entire giant storage bowl was only 570 calories. It made six servings for me – so less than a hundred calories a mug!