Archive for egg whites

Mike Spoodles’ Old-Timey Hobo Vegetable Soup

Posted in food with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on April 8, 2008 by uglydudefood

For the past three weeks, I’ve been actually cooking. Homemade vegetable soup, sir. Sure, it’s a meal that requires absolutely no maintenance, but it is fresher than anything you’re going to nuke up in the microwave. In a world drowning in preservatives and sassafrass (the ‘frass is not to be confused with sassafras, which is a fresh oil used to make root beer and ecstasy), you can never have enough fresh, unrefined produce.

My favorite part about my Old-Timey Hobo Vegetable Soup is that it is literally made of whatever you have laying around, assuming that whatever-you-have-laying-around is not your kid brother.


Hobo Soup at workStewed tomatoes (canned–no salt added). This was a recommendation that initially turned me on to this “recipe” of sorts. You dump a can of stewed tomatoes (113 calories total) into a pot and add two- to four cans-full of water, making a nice, red, tomatoey broth. Any canned tomato will do, really. I accidentally bought diced tomatoes and they seemed to work fine (just fine). Watch out–most canned vegetables are doped up on sodium. Do yourself and your heart a favor. Go low-sodium and season your soup to taste later.

V8 Juice (low sodium, natch). If you’re looking for something with a bit more of a bouquet, V8 100% Vegetable Juice will work in a pinch. The reddish gunk is a mixture of tomatoes, carrots, celery, beets, parsley, lettuce, watercress, and spinach (AND IT TASTES AS GOOD AS IT SOUNDS). As a juice it is probably the most horrid thing known to man. As a broth? Well, it’ll do. Water it down to taste and plunk in your miscellaneous fillings. Tomato juice will also work, although at that point shouldn’t you get the actual tomato goodness of a can of stewed tomatoes?

Vegetable broth. Somehow there is an option even lazier than the previous two options. Available in convenient off-the-shelf can form, vegetable broth is the boiled-down essence of any number of stinky vegetables. You’ll probably fare better, though, making your own vegetable broth if you have the time.

OTHER BROTH ALTERNATIVES: Of course you could make the broth out of just about anything. You could use plain old water and spice it up. If you’re a meat-eater, you could obviously go for the old standby chicken broth.


Once again, the sky is the limit here. Whatever you have that is fresh and lingering around your kitchen can go into this pot. As a for-instance, here are the things that went into my soup tonight:

  • 1 red pepper
  • 1 yellow pepper
  • 1 green pepper (my peppers were shriveling)
  • 100g fresh onion
  • 10g garlic
  • 2 beets
  • 3 spears asparagus
  • 30g baby portabello mushrooms
  • 10 radishes

Beets have been a must-have in my soups for the past week. Not only do they add a subtle hint of sweetness (which is sorely lacking in most vegetables), but they will turn your soup blood red. For a less-messy option, you can chop up an apple to offset the veggies with sweetness.

Other favorites of mine include: zucchini, cabbage, carrots, celery, eggplant. You can boil an egg (or an egg white) in the broth as well.

Experiment gone horribly wrong: fresh jalapeo peppers, which are apparently as unappetizing in soup as they are in bulk eating contests.


After all of the ingredients are tossed into a pot willy-nilly, bring the concoction to a boil. Once your soup has been boiling for several minutes, reduce the heat and cover your pot. Leave covered until you are ready to serve. Everything will get tender. Your veggies and broth will begin to influence each other with their flavors.

This soup can serve one or many. The nutritional value of an entire batch is generally less than 400 calories. With that said, it’s a very filling dish. If you attempt to eat the whole thing in one sitting, your stomach will probably rupture.

I’d strongly recommend this soup if you are looking for a filling, low-calorie, fat-free meal, or just a way to experiment with new and different vegetables. The only thing missing is the stone.


Eating out: it’s not ONLY beneficial to your ladyfriend

Posted in food with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on April 7, 2008 by uglydudefood

Just like every other aspect of eating, restaurant-dining and I have had a bit of a tenuous relationship over the past three or four years. Oftentimes, I would accompany my family and friends to restaurants, only to order “just a Diet Coke,” or “decaf coffee, black.” More often, though, I would just avoid the whole eating-out situation altogether.

I’ve been better lately–I’ve been eating veggie burgers and salads. Pintos and cheese is a new Taco Bell mainstay. Hell, I’ve even scarfed down a slice of pizza or two since I’ve started trying to fix myself.

A great source of inspiration–or at least a handy resource guide towards not being crazy at restaurants–can be found on Crack Fitness NYC. Melissa offers seven helpful hints for actually enjoying your dining experience, still remaining healthy, and avoiding the shame you would invariably bring your friends and accomplices over dinner. Here is an interesting excerpt, although I would strongly recommend reading this entire article:

Tip #2 *The ONE request rule. This is huge. This can transform your relationship with eating out if it makes you uncomfortable. You can only ask the waiter to make one substitution for the entire meal. So if you want your omelet with egg white only, don’t ask for it to be cooked without oil. If you want you salad dressing on the side, don’t drill the person about the way the cook your fish. If you want your fish cooked with olive oil not butter, make that your request. So let’s say your fish comes drenched a top a pool of teriyaki, just move it to a separate plate, so you have a reasonable amount of sauce.

One of these tips is to look at a menu and see if there is something you will actually eat on there beforehand. It saves you a whole lot of hassle. You don’t want to get seated at Denny’s (the epitome of fine dining, of course) and find yourself torn between the Grand Slam Breakfast, the Grand Grand Slam Breakfast, and the Fatboy Special–eight pieces of deep-fried french toast spread thick with lardo.

There are a number of items and sites that facilitate my particular brand of obsessive-compulsive, mildly-disordered crazyeating, which probably goes completely against the intentions of Melissa’s article but dag-nabbit it’s progress.

Red Robin’s website is my favorite. They have a burger customizer, which allows you to get accurate (but limited) nutritional information of all of their food, including the condiments you want and the side dishes you shouldn’t be eating. By the way. a lonely, bunless Gardenburger sitting on a cold plate is a mere 100 calories, which is a small price to pay for being the laughing-stock of your table.

Of course, everyone is familiar with those cheap paper menus they make available at the fast food joints now. Taco Bell, McDonald’s, and Subway (which is, by no means, a healthy weight-loss regime, by the bye) have had the most easily-available nutritional information in my opinion, but these days they all have some sort of guide or calculator on their website. Even Pizza Hut and Kentucky Fried Chicken have gotten in on the game, although I think that’s simply to rub their fiendish coronary-murder-plot in your face before you croak.

Anyway, I guess this post was my successful attempt to crazy up a perfectly good and valid link. If you want real advice from somebody who is not a crazy crazy that is crazy, see the post at Crack Fitness NYC.

Don’t eat the pictures

Posted in food with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on March 13, 2008 by uglydudefood

Will you teach me about this…what is it? A new way?

Posted in food, health with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on March 13, 2008 by uglydudefood


For two-and-a-half years, I ate the same thing every day: Kashi GoLean, Wheaties, apples, Lite & Fit yogurt, Boca vegan burgers, broccoli, and protein shakes. I lost 120 pounds. I was maintaining with 1800 calories at about 180 pounds.

Two weeks ago, I added variety into my diet. I’ve upped my calories to 2000. I’ve actually managed to drop to 175 pounds since then, which is confusing and strange but not entirely unwelcome, I suppose. As long as people don’t tell me I look like a holocaust survivor or a cancer patient (again), I’ll be a-okay.

This journal entry isn’t about that anyway. It is about food! Glorious food!

It seems to me like I’m falling into the same ol’ obsessive-compulsive habits. I’ve introduced variety, but now I’m using the same staples every day. Rehydrated pinto beans. Fat-free cottage cheese. Egg whites. Frozen veggies. In fact, it seems like the only real variety I get is in my indulgence of the day–a serving of candy. Today it is green Marshmallow Peeps bunnies. Yesterday was 70% dark chocolate w/ raspberries from Endangered Species.

One of my biggest problems is laziness. There’s gotta be a calorie label on it. And why mix ingredients together into so-called “recipes?” I don’t want to have to figure out the calorie information for recipes. That’s silly. So I’ll eat my beans microwaved with some hot sauce. And my veggies will go unseasoned. Vive le freak!

That was more of a ramble than anything. I’m sure as I get back into writing, I will retain some of that “linear structure” that I learned so much about as an English major in college.

In conclusion, eating is a thing of great contrast. I hope you enjoyed my essay as much as I enjoyed stopping it.

Ugly Food For an Ugly Dude

Posted in food, health with tags , , , , , , , , , , , , , , , , , , , , on February 29, 2008 by uglydudefood