Yummy!!! (Thanks Mom!!)
Chicken Tortilla Soup
1 onion, chopped
Olive oil
4 cloves garlic, minced
6 c chicken broth
14.5 oz can diced tomatoes
14.5 oz can corn, drained and rinsed
2 large chicken breasts, cooked and cut up or shredded
1 can black beans
1 lime
Handful of chopped cilantro
1 avocado, diced
Dash cayenne pepper
1-2 t. chili powder
1-2 t. cumin
1 t. coriander
¾ t salt
¼ t pepper
Jack cheese, shredded
Sour cream
Saute onion in olive oil until soft; add garlic, cayenne pepper, chili powder, cumin, and coriander. Saute a minute or two. Add chicken broth; bring to boil and then simmer. Add tomatoes, corn, and black beans. Add chicken, salt, and pepper. Taste and add more of seasonings if needed. Add juice of lime and chopped cilantro.
Serve soup garnished with sour cream, avocado, shredded cheese. If desired cut tortillas into strips and crisp in skillet or use tostado chips.
Friday, February 12, 2010
Friday, November 20, 2009
Really? Cake?!?!?! Yes!! This cake is pretty darn healthy and crazy good at the same time! I stole the recipe from Clean Eating Magazine and tweaked it a bit to my liking. It's a recipe you can feel good about serving and enjoy while you eat!
Ingredients:
* 2 1/2 c. Spelt flour
* 3 tsp cinnamon
* 3 tsp baking powder
* 2 tsp baking soda
* 1 tsp sea salt
* 1 C Golden raisins
* 2 tsp flax seed
* 2 egg whites
* 4 tsp water
* 1 c. honey or agave nectar (I use half each)
* 2/3 c unsweetened apple sauce
* 1/2 c. plain yogurt
* 3 T vegetable, safflower, or olive oil
* 2 tsp vanilla extract
* 1 1/4 c firmly packed grated carrots (use the food processor!!!)
* 1/2 c chopped walnuts
* 3/4 c. plain low fat cream cheese
* 1 T honey
* 1 lemon juice and zest divided
Preheat oven to 300*. Spray a 9x9 square baking dish with cooking spray. In a small bowl combine all ingredients from spelt flour through flax seed and stir. In a separate bowl, whisk water and egg whites until bubbly. Add honey, apple sauce, yogurt, oil and vanilla and whisk until combined. Stir flour mixture into liquid mixture and stir just until smooth. Fold in grated carrots and walnuts. Bake for 25-30 minutes or until a knife inserted in center comes out clean. If top begins to over brown, cover with a layer of foil.
To make cream cheese drizzle: Heat cream cheese on high about 10-15 sec. Add honey, a pinch of lemon zest and 2 tsp lemon juice. Stir. Add water a few drops at a time until consistency is that of thick cream.
To serve: Drizzle cream cheese mixture over each individual slice on the plate.
Ingredients:
* 2 1/2 c. Spelt flour
* 3 tsp cinnamon
* 3 tsp baking powder
* 2 tsp baking soda
* 1 tsp sea salt
* 1 C Golden raisins
* 2 tsp flax seed
* 2 egg whites
* 4 tsp water
* 1 c. honey or agave nectar (I use half each)
* 2/3 c unsweetened apple sauce
* 1/2 c. plain yogurt
* 3 T vegetable, safflower, or olive oil
* 2 tsp vanilla extract
* 1 1/4 c firmly packed grated carrots (use the food processor!!!)
* 1/2 c chopped walnuts
* 3/4 c. plain low fat cream cheese
* 1 T honey
* 1 lemon juice and zest divided
Preheat oven to 300*. Spray a 9x9 square baking dish with cooking spray. In a small bowl combine all ingredients from spelt flour through flax seed and stir. In a separate bowl, whisk water and egg whites until bubbly. Add honey, apple sauce, yogurt, oil and vanilla and whisk until combined. Stir flour mixture into liquid mixture and stir just until smooth. Fold in grated carrots and walnuts. Bake for 25-30 minutes or until a knife inserted in center comes out clean. If top begins to over brown, cover with a layer of foil.
To make cream cheese drizzle: Heat cream cheese on high about 10-15 sec. Add honey, a pinch of lemon zest and 2 tsp lemon juice. Stir. Add water a few drops at a time until consistency is that of thick cream.
To serve: Drizzle cream cheese mixture over each individual slice on the plate.
Tuesday, October 27, 2009
Sweet Potatoes- YUM!
The sweet potato is one of the world's healthiest foods and delicious, too! Read all about the health benefits of the sweet potato right here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64
I love to eat sweet potatoes and they lend themselves well to a variety of preparation methods. Here are two of my favorites!
Sweet Potato Fries
Ingredients:
4 sweet potatoes -- i like to make lots :D
2 tsp. olive oil
1 tsp season salt (I probably use a bit more but I LOVE season salt)**
** Be aware that most season salt has sugar in it. If you are trying to cut out sugar, either look for one without sugar or season with sea salt, a dash of red pepper, a dash of cinnamon, and a sprinkle of paprika)
~ Slice the sweet potatoes into french fry shape. If you are lazy like me, you will just cut circular slices about 1 cm in thickness and then slice those in half to make half-moon shapes.
~ Place the slices into a ziplock bag and drizzle in the olive oil. Add the season salt or the seasoning mixture. Mush the bag all around until all the pieces have some seasoning and coating on them.
~ Spread the sweet potato fries onto a baking sheet in a single layer. You will probably need two sheets and you can put them on seperate racks in the oven just fine. I like to spray the top with olive oil spray or Pam cooking spray but it works fine without that step.
~ Bake at 400* for about 30 minutes or until the fries are slightly browned. Enjoy!
~ I dip mine in sour cream.....
Sauteed Sweet Potatoes
Ingredients:
4 sweet potatoes
2 tsp olive oil
sea salt
~ Cut the sweet potatoes as described in the above recipe. Layer onto a microwave safe plate and cook on high power for 5 minutes.
~ Heat the olive oil in a frying pan over medium heat.
~ Add the sweet potatoes and cover. Allow to cook for a minute or two and then stir/flip/etc. Cover and repeat.
~ Once the potatoes are fully cooked through, emove the lid and turn the heat up for a bit of browning. The moisture will evaporate and the potatoes can be easily moved around the pan until they brown lightly.
I love to eat sweet potatoes and they lend themselves well to a variety of preparation methods. Here are two of my favorites!
Sweet Potato Fries
Ingredients:
4 sweet potatoes -- i like to make lots :D
2 tsp. olive oil
1 tsp season salt (I probably use a bit more but I LOVE season salt)**
** Be aware that most season salt has sugar in it. If you are trying to cut out sugar, either look for one without sugar or season with sea salt, a dash of red pepper, a dash of cinnamon, and a sprinkle of paprika)
~ Slice the sweet potatoes into french fry shape. If you are lazy like me, you will just cut circular slices about 1 cm in thickness and then slice those in half to make half-moon shapes.
~ Place the slices into a ziplock bag and drizzle in the olive oil. Add the season salt or the seasoning mixture. Mush the bag all around until all the pieces have some seasoning and coating on them.
~ Spread the sweet potato fries onto a baking sheet in a single layer. You will probably need two sheets and you can put them on seperate racks in the oven just fine. I like to spray the top with olive oil spray or Pam cooking spray but it works fine without that step.
~ Bake at 400* for about 30 minutes or until the fries are slightly browned. Enjoy!
~ I dip mine in sour cream.....
Sauteed Sweet Potatoes
Ingredients:
4 sweet potatoes
2 tsp olive oil
sea salt
~ Cut the sweet potatoes as described in the above recipe. Layer onto a microwave safe plate and cook on high power for 5 minutes.
~ Heat the olive oil in a frying pan over medium heat.
~ Add the sweet potatoes and cover. Allow to cook for a minute or two and then stir/flip/etc. Cover and repeat.
~ Once the potatoes are fully cooked through, emove the lid and turn the heat up for a bit of browning. The moisture will evaporate and the potatoes can be easily moved around the pan until they brown lightly.
Friday, October 9, 2009
Stuffed Red Peppers
Oh.my.goodness! These are delicious like you would not believe! Enjoy tons of veggies and have the option to add some leftover chicken or ground beef if you have it hanging around. So filling and jam-packed with all the good stuff you need to fuel your next workout, and the filling can be eaten alone as a great lunch.
Ingredents:
2 large red peppers, hollowed
1 large clove garlic, minced
1/2 onion, diced
1 squash, diced
1 zucchini, diced
10 baby carrots, diced
1 sm. can of corns
1 can kidney beans
1 C. cooked quinoa, amaranth, brown rice, bulgur, or any mixture of these grains
1 C chopped chicken, if desired (I like to use leftovers!)
1 T chili powder
2-3 T pesto (ready made or homemade)
Shredded mozzarella cheese
1. Fill a 2 Quart pot with water and place on high heat until the water boils. Drop the hollowed red peppers into the water and boil for 5 minutes. Remove and place in a 9x13 pan. Preheat oven to 350*
2. In a frying pan, heat 1 tsp olive oil. Add garlic, onion, carrots, zucchini, and squash. Salt and pepper as desired. Saute until onion is tender and transparent.
3. Add in corn, kidney beans, and cooked grains. Add Chicken, if desired. Stir in pesto and chili powder.
4. Fill the peppers with the mixture and top with cheese. Bake for 20 min
I like to drizzle these with balsamic vinegar right before I eat them! YUM!
Ingredents:
2 large red peppers, hollowed
1 large clove garlic, minced
1/2 onion, diced
1 squash, diced
1 zucchini, diced
10 baby carrots, diced
1 sm. can of corns
1 can kidney beans
1 C. cooked quinoa, amaranth, brown rice, bulgur, or any mixture of these grains
1 C chopped chicken, if desired (I like to use leftovers!)
1 T chili powder
2-3 T pesto (ready made or homemade)
Shredded mozzarella cheese
1. Fill a 2 Quart pot with water and place on high heat until the water boils. Drop the hollowed red peppers into the water and boil for 5 minutes. Remove and place in a 9x13 pan. Preheat oven to 350*
2. In a frying pan, heat 1 tsp olive oil. Add garlic, onion, carrots, zucchini, and squash. Salt and pepper as desired. Saute until onion is tender and transparent.
3. Add in corn, kidney beans, and cooked grains. Add Chicken, if desired. Stir in pesto and chili powder.
4. Fill the peppers with the mixture and top with cheese. Bake for 20 min
I like to drizzle these with balsamic vinegar right before I eat them! YUM!
Thursday, October 1, 2009
Spaghetti Squash Spaghetti
Here's a new, healthy twist on a family favorite!
Ingredients
1 Spaghetti Squash approx 12-14" long (looks yellow and football shaped)
1 lb ground beef
1 jar of your favorite spaghetti sauce
1 onion, diced
3 cloves garlic, crushed
Heat over to 350*. With a large kitchen knife, cut squash in half. Scoop out seeds. Place open face down on greased/sprayed cookie sheet. Cook for 45-60 minutes ,or until the rind is easily pierced. Remove from oven to cool.
In a saute pan, turn to medium and saute the onions and garlic in 1/2 tbsp olive oil until translucent. Add ground beef, and brown it. When beef is cooked, add sauce to mixture.
Scrape out the flesh of the squash with a fork. It should come out stringy, like spaghetti. You may want to add a bit of salt and butter to squash before plating to bring out the flavor. Place on plate, and top with meat sauce, and Parmesan cheese (to taste).
Ingredients
1 Spaghetti Squash approx 12-14" long (looks yellow and football shaped)
1 lb ground beef
1 jar of your favorite spaghetti sauce
1 onion, diced
3 cloves garlic, crushed
Heat over to 350*. With a large kitchen knife, cut squash in half. Scoop out seeds. Place open face down on greased/sprayed cookie sheet. Cook for 45-60 minutes ,or until the rind is easily pierced. Remove from oven to cool.
In a saute pan, turn to medium and saute the onions and garlic in 1/2 tbsp olive oil until translucent. Add ground beef, and brown it. When beef is cooked, add sauce to mixture.
Scrape out the flesh of the squash with a fork. It should come out stringy, like spaghetti. You may want to add a bit of salt and butter to squash before plating to bring out the flavor. Place on plate, and top with meat sauce, and Parmesan cheese (to taste).
Saturday, August 22, 2009
Flourless Brownies
Ok, I know you are skeptical. I was too!!! But make them once and you will see that these taste delicious and best of all, no one will ever guess that black beans are the secret ingredient in this recipe! I stole this recipe from Whole foods and tweaked it a little bit....
Ingredients
1 (15-ounce) can no-salt-added black beans, drained and rinsed **
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
2 teaspoon vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup semi-sweet chocolate chips
1/3 cup finely chopped walnuts
Powdered sugar to sprinkle on top
Method
Preheat oven to 350°F. Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.
** Use the lowest sodium black beans you can find. Usually the organic, vegetarian ones are lowest in sodium. If you use the no salt added ones, then add 1/8 tsp salt to recipe
Ingredients
1 (15-ounce) can no-salt-added black beans, drained and rinsed **
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
2 teaspoon vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup semi-sweet chocolate chips
1/3 cup finely chopped walnuts
Powdered sugar to sprinkle on top
Method
Preheat oven to 350°F. Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.
** Use the lowest sodium black beans you can find. Usually the organic, vegetarian ones are lowest in sodium. If you use the no salt added ones, then add 1/8 tsp salt to recipe
Thursday, August 20, 2009
Butternut Squash and Goulash Stuff
I love butternut squash. Not just like it… I really, really love it! I think it intimidates a lot of people at the grocery store because it is kind of weird looking and no one actually knows what the heck to do with it. Well, I am telling you now that it is a gem of a vegetable and you can do lots with it. So, here I will tell you how to cook it my favorite way and then you can eat it like that as a good side dish or top it with the recipe underneath--- sooooooo good!
To cut up a butternut squash: I usually lie it on its side and cut the top “stem off” to separate it from the “bulb-like” thing at the bottom that contains the seeds. I like to choose squash that have a HUGE stem because that is the easiest part to cut up and if I makes enough I just might not bother with the bottom. Set the stem on end and shave the knife down the outside all around to remove the skin. Cut the flesh into squares about ½ in x ½ in.
To cook it: Place the cubes on a plate and cook them in the microwave for about 5 min. Meanwhile heat a sauté pan on the stove with either a smidge of butter or a bit of olive oil. Drop the partially cooked cubes into the pan and sauté over medium high heat. Don’t over stir them, though. Let them sit in one spot for a few minutes, then move them and let them sit again. This way you get some browned spots. Season with salt and pepper or my personal favorite, seasoned salt.
Beef Goulash Topping stuff
This stuff is great because it uses up all the bits and pieces of veggies in the fridge You can use any combo of squash, zucchini, mushrooms, onions, carrots, eggplant, celery, spinach, whatever needs to be eaten. I will put my basic combo below, but know that any veggies work.
Ingredients:
1 lb extra lean ground beef, venison, ground turkey, or veggie crumbles
2 cloves garlic
½ onion
2 stalks celery
8-10 baby carrots
8 oz mushrooms. Sliced and chopped
1 squash or zucchini
2 T Bisquick, flour, or bread crumbs
Seasoned salt
Worcestershire sauce
Cheddar cheese, shredded
Spray a pan with cooking spray and sauté garlic, onion, mushrooms, celery, carrots, and squash for 2-3 minutes. Add meat and continue to cook stirring until meat is fully cooked and veggies are tender. Add a dash of seasoned salt, a couple splashes of Worcestershire sauce, and Bisquick. Stir again. Spoon onto a plateful of butternut squash or rice and top with a sprinkle of cheddar cheese.
To cut up a butternut squash: I usually lie it on its side and cut the top “stem off” to separate it from the “bulb-like” thing at the bottom that contains the seeds. I like to choose squash that have a HUGE stem because that is the easiest part to cut up and if I makes enough I just might not bother with the bottom. Set the stem on end and shave the knife down the outside all around to remove the skin. Cut the flesh into squares about ½ in x ½ in.
To cook it: Place the cubes on a plate and cook them in the microwave for about 5 min. Meanwhile heat a sauté pan on the stove with either a smidge of butter or a bit of olive oil. Drop the partially cooked cubes into the pan and sauté over medium high heat. Don’t over stir them, though. Let them sit in one spot for a few minutes, then move them and let them sit again. This way you get some browned spots. Season with salt and pepper or my personal favorite, seasoned salt.
Beef Goulash Topping stuff
This stuff is great because it uses up all the bits and pieces of veggies in the fridge You can use any combo of squash, zucchini, mushrooms, onions, carrots, eggplant, celery, spinach, whatever needs to be eaten. I will put my basic combo below, but know that any veggies work.
Ingredients:
1 lb extra lean ground beef, venison, ground turkey, or veggie crumbles
2 cloves garlic
½ onion
2 stalks celery
8-10 baby carrots
8 oz mushrooms. Sliced and chopped
1 squash or zucchini
2 T Bisquick, flour, or bread crumbs
Seasoned salt
Worcestershire sauce
Cheddar cheese, shredded
Spray a pan with cooking spray and sauté garlic, onion, mushrooms, celery, carrots, and squash for 2-3 minutes. Add meat and continue to cook stirring until meat is fully cooked and veggies are tender. Add a dash of seasoned salt, a couple splashes of Worcestershire sauce, and Bisquick. Stir again. Spoon onto a plateful of butternut squash or rice and top with a sprinkle of cheddar cheese.
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