Quinoa Loaf

Ingredients:

1 tablespoon extra virgin olive oil

8 ounces button mushrooms, sliced

Salt and ground black pepper to taste

1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained

3/4 cup rolled oats

2 cups cooked quinoa

1 cup chopped spinach (frozen works well)

1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme

10 sundried tomatoes packed in oil, drained and chopped

1 cup (about 1 onion) chopped red onion

Directions:

    * Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

    * Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, spinach, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

*Recipe adapted from: Whole Foods. 

Heart Healthy Stew

Ingredients:

2  teaspoons olive oil

1  cup chopped Vidalia or other sweet onion

1  cup chopped celery

3/4  cup chopped carrot

3  garlic cloves, minced

1 1/2  cups cubed baking potato

1  cup chopped peeled rutabaga

1  cup chopped peeled turnip

1 cup broccoli

1/2  teaspoon salt

7  (10 1/2-ounce) cans low-salt chicken broth or 8 cups homemade chicken stock

2  bay leaves

1/2  cup chopped plum tomato

1/2  cup chopped zucchini

1/4  cup chopped fresh cilantro

1  teaspoon dried oregano

1  teaspoon ground cumin

1/4  teaspoon ground red pepper

1/4  teaspoon black pepper

*Omnivores- you can also add your favorite meat:

beef

lamb

chicken

sausage

Optional garnishes (to taste):

Cilantro

Nutritional yeast

Directions:

    *Throw all ingredients in crock pot and cook until desired consistency.  I cooked all ingredients overnight (about 11 or 12 hours) in a crock pot and woke up to a delicious meal! :)  

Fiesta Rice

*Gluten free, dairy free, & vegan

Ingredients:

2 cups rice

6 tbsp olive oil

2 small onions

2 cloves garlic

2 cans (6 oz) tomato paste (or 12 oz total)

4 cups vegetable broth

1 can black beans

2 red and 2 green bell peppers

Optional garnishes (to taste):

olives

cilantro

chopped jalapenos

chopped avocado

Directions:

In a wide frying pan over medium-high heat, brown uncooked rice lightly in oil.Add onion, garlic & tomato paste and simmer for 2-3 minutes.

Add 3 cups of the vegetable broth.

Cover and simmer 25-35 minutes on the stovetop, or bake covered @ 350 degree oven for 50-60 minutes.

Add more broth, if needed, to cook rice. Cook until there is no liquid remaining and rice is tender to bite.

Add cilantro, olives, or jalapenos in last 10 minutes.

Makes 6 servings.

Nutrition Facts

Servings Per Recipe: 6
Serving Size: 1 cup

Calories 331.0
Total Fat 14.8 g
Saturated Fat 2.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 10.2 g
Cholesterol 0.0 mg
Sodium 548.1 mg
Potassium 954.1 mg
Total Carbohydrate 44.9 g
Dietary Fiber 9.2 g
Sugars 11.5 g
Protein 8.2 g
Vitamin A 28.0 %
Vitamin B-6 28.8 %
Vitamin C 178.0 %
Vitamin E 27.4 %
Calcium 6.7 %
Copper 20.6 %
Folate 19.3 %
Iron 19.3 %
Magnesium 21.8 %
Manganese 53.8 %
Niacin 18.6 %
Pantothenic Acid 7.0 %
Phosphorus 18.6 %
Riboflavin 11.5 %
Selenium 14.8 %
Thiamin 16.4 %
Zinc 9.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrition information approximated using SparkRecipes.com

Winter Green Smoothie

*Gluten free, dairy free & vegan

Ingredients:
2 apples, cored and cut into large chunks
2 pears, cored and cut into large chunks
handful of fresh or frozen cranberries
1 to 2-inch piece of fresh ginger
2 cups of water
6 to 7 large kale leaves
4 to 5 large collard greens
large chunk of green cabbage (about 1 to 2 cups chopped)
handful of fresh parsley

Directions:

Place apples, pears, cranberries, ginger, and water into a high-powered blender and blend until smooth. Stuff in the greens and blend again until smooth. Add more water for a thinner smoothie.

Store in a glass jar in the fridge for up to a day.

*From: The Whole Life Nutrition Kitchen.

Spicy Coconut Split Pea Soup

*Gluten Free, dairy free, vegan

Spicy Coconut Split Pea Soup

Ingredients:

2 cups dried split peas, rinsed, picked over

Fresh boiling water, just enough to cover the dried split peas

3 cloves garlic, chopped

5 cups light tasting vegetable broth

1 to 2 teaspoons Thai Kitchen Green Curry Paste, or to taste

1/2 teaspoon Old Bay Seasoning

1/2 teaspoon red pepper chile flakes, or to taste

1 14-oz. can coconut milk

1/3 cup jarred jalapeños, drained and chopped

Sea salt and fresh ground pepper, to taste

Directions:

* Place the soaked peas back into the rice cooker/Crock Pot or heavy bottomed soup pot and add the chopped garlic, broth, curry, Old Bay Seasoning, and red pepper flakes. Bring the mixture to a simmer and cook until the liquid is reduced and the peas are so tender they break apart with a wooden spoon- about an hour.

*

If you'd rather cook this soup on the stove top, place the soaked peas, garlic, broth, curry, Old Bay Seasoning and red pepper flakes in a soup pot and bring to a gentle simmer; cook until the liquid is reduced a bit and the peas are soft- about an hour.

*

Stir in the coconut milk and gently heat through. If you like your pea soup thick, keep simmering, and reduce the liquid to your liking. If it needs more liquid, thin with water.

*

Serve in shallow warmed bowls, with a spoonful of pickled jalapeños in the center of the soup. Serves 4.

*

Optional garnishes:

Chopped fresh cilantro

Chopped jalapeños

Red pepper flakes

Sour cream or vegan sour cream

Corn tortilla crisps

Recipe from the Gluten Free Goddess.

Nutrition Facts

Servings Per Recipe: 4

Serving Size: 1 cup

Calories 315.2

Total Fat 19.0 g

Saturated Fat 16.2 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 1.0 g

Cholesterol 0.0 mg

Sodium 260.7 mg

Potassium 577.0 mg

Total Carbohydrate 29.0 g

Dietary Fiber 9.7 g

Sugars 5.6 g

Protein 10.3 g

Vitamin A 3.2 %

Vitamin B-12 0.1 %

Vitamin B-6 7.1 %

Vitamin C 9.1 %

Vitamin D 0.0 %

Vitamin E 2.1 %

Calcium 6.2 %

Copper 19.3 %

Folate 19.9 %

Iron 26.0 %

Magnesium 19.3 %

Manganese 55.1 %

Niacin 7.7 %

Pantothenic Acid 7.5 %

Phosphorus 18.7 %

Riboflavin 4.0 %

Selenium 1.4 %

Thiamin 14.8 %

Zinc 10.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrition information approximated using SparkRecipes.com

Super Snack for the Super Bowl - Kale Chips!

Crispy Crunchy Kale Chips

Ingredients:

1 bunch of kale

2 Tbs olive oil

1/2 lemon, juiced

1 tsp salt

Directions:

Preheat oven to 200

Wash kale thoroughly and let dry

Tear kale away from stem. Each kale leaf should be torn into about 6 or eight pieces

Place kale, salt, olive oil and lemon into a bowl and mix together with your hands, gently massaging the kale with the oil, lemon and salt

Lay kale out on a cookie sheet or pizza pan

Place in over and set timer for 30 minutes

At 30 minutes, remove from oven and gently unstuck kale from pan if it has stuck and replace for another 10-15 minutes until kale is dry and crispy

Allow to cool. Can store in fridge for up to a week.

Recipe from: Making Love in the Kitchen.

Hearty Butternut Chili

*Gluten free, dairy free & vegan (use vegetable broth)

Ingredients:

1 tablespoon olive oil
4 cloves of garlic, minced
1 medium red or sweet onion, diced
2 jalapeños, seeded, stemmed, diced
1 large yellow bell pepper, seeded, cored, diced
1 medium green or red bell pepper, seeded, cored, diced
2 medium carrots, sliced into coins
2 cups butternut or banana squash, diced
1 medium sweet potato, peeled, diced
2 cups gluten-free broth
1 28-oz.can fire roasted tomatoes
1 15-oz. can pinto, black or white beans, rinsed, drained
1 teaspoon ground cumin, or to taste
1 teaspoon gluten-free curry or chili powder, or to taste
Sea salt and fresh ground black pepper, to taste
Lime juice, to taste

Directions:

Pour the olive oil into a slow cooker or Crock Pot. Add the garlic and onion and stir to coat. Add in the remaining ingredients. Break apart the tomatoes a bit. Cook on low or high according to the manufacturer's instruction for your particular make and model.

Cook as long as desired for preferred texture.

Before serving, taste for seasoning adjustments- add a bit of raw organic agave nectar to tone down the heat. Add lime juice to brighten the flavors.

Omnivores add your favorite cooked organic sausage, browned grass fed organic ground beef, or cooked free-range organic turkey or chicken pieces, if you like.


Option:
Hot red pepper flakes, if desired, for more heat

For serving:

Fresh lime wedges to brighten the flavor
Fresh chopped cilantro or parsley
A dab of sour cream or Greek yogurt, if eating dairy.

Serves 4.

*Recipe from The Gluten Free Goddess.

Nutrition Facts

Servings Per Recipe: 4
Serving Size: 1 cup

Calories 320.8

Total Fat 4.9 g

Saturated Fat 0.7 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 2.8 g

Cholesterol 0.0 mg

Sodium 736.1 mg

Potassium 1,578.8 mg

Total Carbohydrate 63.4 g

Dietary Fiber 16.5 g

Sugars 13.9 g

Protein 12.1 g

Vitamin A 328.1 %

Vitamin B-12 0.0 %

Vitamin B-6 35.4 %

Vitamin C 266.2 %

Vitamin D 0.0 %

Vitamin E 10.8 %

Calcium 20.2 %

Copper 36.7 %

Folate 51.9 %

Iron 39.7 %

Magnesium 31.3 %

Manganese 59.3 %

Niacin 21.4 %

Pantothenic Acid 15.7 %

Phosphorus 27.6 %

Riboflavin 15.7 %

Selenium 13.0 %

Thiamin 31.1 %

Zinc 12.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrition information approximated using SparkRecipes.com

Curry Lentil Soup

*Gluten free, dairy free & vegan (if you use vegetable stock)

Ingredients:

2 tablespoons olive oil
1 yellow onion, finely chopped
1 garlic clove, minced
1 celery stock, thinly sliced
1 carrot, peeled and thinly sliced
1 bay leaf
2 tsp curry powder
1 cup canned (or fresh) diced plum, Rom tomatoes, with juice
1.5 cups dried brown or pink lentils, picked over, rinsed, and drained
6 cups vegetable stock (or chicken or beef)
1 lemon sliced
1 cup coarsely chopped fresh spinach
salt and freshly ground pepper

Directions:

In a large saucepan over medium high heat, warm the oil. Add the onion, celery, carrot, garlic, and bay leaf and saute until the vegetables are softened, about 5 min. Stir in the curry powder and cook until fragrant, about 1 min.

Add the tomatoes and their juice, lentils, stock, and lemon slices. Bring to a simmer over medium high heat. Reduce the heat to medium-low, cover partially, and cook, stirring occasionally, until the lentils are tender, about 30 minutes. Discard the lemon slices and bay leaf (or you can keep the lemon slices in, they're pretty good!).

Just before serving, stir in the spinach, reduce the heat to low, and simmer until the spinach is wilted but still bright green. Season to taste with salt and pepper.

Ladle the soup into warmed bowls and serve immediately.

Makes 4-6 servings

Enjoy!!

*Recipe from Williams Sonoma "Soup" Cookbook, page 21.

Nutrition Facts

Servings Per Recipe: 6
Serving Size: 1 cup

Calories 188.5
Total Fat 5.6 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.1 g
Cholesterol 7.2 mg
Sodium 369.4 mg
Potassium 648.2 mg
Total Carbohydrate 25.0 g
Dietary Fiber 6.1 g
Sugars 4.4 g
Protein 11.6 g
Vitamin A 42.2 %
Vitamin B-6 17.0 %
Vitamin C 36.0 %
Vitamin E 3.2 %
Calcium 4.9 %
Copper 17.5 %
Folate 31.0 %
Iron 15.8 %
Magnesium 10.5 %
Manganese 20.0 %
Niacin 23.8 %
Pantothenic Acid 4.9 %
Phosphorus 18.0 %
Riboflavin 16.8 %
Selenium 10.3 %
Thiamin 14.5 %
Zinc 7.6 %




*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrition information approximated using SparkRecipes.com

Healing Cabbage Soup

*Gluten Free, & Vegan (use vegetable stock instead of chicken stock)

Ingredients:

3 tablespoons olive oil

3-4 cloves garlic (depending on how much you like garlic!)

1/2 onion

2 cups baby spinach or chopped kale

2 quarts chicken stock or vegetable stock

1/2 head cabbage, cored and coarsely chopped

3-4 large carrots (peeled and chopped)

2 cups chopped mushrooms

1 can (14.5 oz) stewed tomatoes, drained and diced OR

2 cups favorite tomato sauce

+ any other vegetable you have lying around that sounds good in soup (broccoli,etc)!

Directions:

• In a large stock pot, heat olive oil over medium heat. Stir in onion, garlic, & spinach/kale.
• Stir in chicken/vegetable stock. Bring to a boil, then stir in cabbage and carrots. Simmer until cabbage wilts, about 10 minutes.
• Next stir in remaining vegetables. Simmer 15-30 minutes, stirring often.
• Salt and pepper, to taste. Can also add nutritional yeast (rich in B vitamns and protein!) as a Parmesan cheese altnerative.

Enjoy!!