Recipes

This soup is hearty,flavorful and a healthy inexpensive meal! It’s a great addition to any healthy eating plan.

Curried Lentil soup with a slice of sweet potato raisin bread.

Ingredients

5 cups of lentils (soaked and drained if using dried like I did)

1 medium summer squash

2 celery stalks

1/2 yellow pepper

2 handfuls raw spinach

1/2 cube chicken boullion

2 cloves garlic

water

Spices

3 tsp curry powder

2 tsp dried minced onion

1 tsp ground cloves

2 bay leaves

2 squirts sriracha (optional)

fresh cracked pepper

2 tsp paprika

2 tsp allspice

1 dried hot pepper (optional)

dash salt

Directions:

                                                                      Fill soup pot with lentils

                        Throw in your spinach along with you cut summer squash, celery and seasonings.

Fill pot with water enough to almost cover items in pot.

Stir

Place on fire and bring to a boil.

Lower fire and simmer for 20 mins or until skin of lentils becomes broken.

Eat (YUMMY!).

This is a great filling soup by itself. Or it can be spooned over a 1/2 cup of brown rice. and because I like it spice I always top off with more sriracha.

Spinach,Green Pepper and Onion Frittata

photo by Maggie hoffman

6 eggs

6 egg whites

1 cup of milk

1 cup chopped peppers and onions (i used frozen)

2 cups frozen spinach (defrosted)

1/2 cup low fat mozzarella cheese

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon freshly ground pepper

Mix eggs,egg whites and milk in a bowl until combined.

Add in all other ingredients

Spray a casserole dish with oilve oil until lightly coated.

Pour in mixture.

Bake on 400 for 20-25 mins or until an inserted knife comes out clean.

I usually make this on a Sunday and just cut a square from it each morning to eat on some toast with salsa, a piece of turkey sausage and a side of fruit. Extremely yummy and filling. It can also be eaten for lunch or dinner. Also this recipe can be modified to add anything into the eggs.

~Randi

I’m sick. Like seriously chills/sweating at the same time sick (and yes I am also working)! I went to Zumba yesterday and all went well until I came home and this sickness hit me like a ton of bricks. I feel slightly better because of night quil but I have no energy to type much of anything. So I will leave you with this recipe for corn chowder that I made last Sunday. I loved it before I was struck down with this cold and I love it even more because it’s soothing to my throat and comforting to my soul!

Ingredients:

3 cans low fat, low sodium broth (i used chicken)

1 large bag of frozen sweet corn (or 5-6 ears of corn)

1 small carton heavy cream

5 Roma tomatoes

6 cloves of garlic

1 medium sweet onion

1/2 small can jalapenos

2-3 tablespoons olive oil

2 tablespoons flour

3 teaspoons butter

Instructions:

Pre-heat oven to 425

Let bag of corn defrost. Once defrosted place corn in a long roasting pan and drizzle with olive oil.

In another roasting pan cut Roma tomatoes (as small or large as you like) and garlic. Drizzle with olive oil.

Let roast for 30 mins.

When roasting is almost finished chop up the sweet onion and saute in butter until clear.  Sprinkle in flour and mix until thick.

Pour in jalapenos, then broth.

Once corn,tomatoes and garlic are roasted pour into broth and let simmer.

Pour in carton of heavy cream.

Let simmer for 30 mins.

Let cool and eat!

****Note: if broth is not thick enough for you, you can use a bit of flour well mixed with water in another container and then pour it into the broth to provide more thickness.

Image courtesy of joefoodie

4-5 apples

1 carton raspberries

1-2 cups quick oats

1-1 .5 cups of Sucanat (or brown sugar)

1 cup melted butter

Instructions:

Core and slice apples. Mix with 1 cup of sucanat (or brown sugar) and set aside in a bowl.

In another bowl mix melted butter with oats and .5 cups of sucanat.

Spray some non-stick cooking oil on pan and empty apples and carton of raspberries. Mix well

Spread oats over apple/raspberry and place into oven for 30-45 mins

*image courtesy of playfllibrarian

This is a truly versatile recipe. You can eat this as a salad, a salsa, a dip, a side dish or add some chicken or beef and have a whole meal. It’s spectacular (at least to me) and super easy and quick to make believe me you will eat it all the time!

Corn ,Black bean and tomato salad

1 can sweet corn (rinsed & drained)

1 can black bean (rinsed & drained)

1 can diced tomatoes

2 teaspoons Lime juice

1 teaspoon olive oil

Fresh chopped cilantro (as little or as much as you like)

Minced Garlic (as little or as much as you like)

Sriracha Sauce (optional, provides spice)

Image provided by mid west home magazine

So this is something I whipped up this morning in my magic bullet like rocket blender. Wowthis was so yummy. It literally tasted like chocolate covered strawberries.

Chocolate Strawberry Smoothie

1 cup silk chocolate soy milk (140 calories)

5-6 large strawberries (25-30 calories)

2 ice cubes

1 packet of splenda (optional)

Instructions:

*Place 1/2 cup of soy milk and 2 ice cubes into blender. Crush ice

*Add in all remaining ingredients and blend until desired consistency.

Drink immediately or place in freezer for up to an hour for a milkshake like consistency.

This recipe is super dangerous because it tastes like chocolate covered strawberries. Enjoy

This is a recipe that I make quite often, it’s yummy and you can either make it spicy or leave the spice out. These chickpeas are great by themselves or spooned over some basmanti rice.

Curried Chickpeas

1 can chickpeas (garbanzo beans)

1 can diced tomatoes

1  onion

1 teaspoon ground coriander

1 teaspoon cloves

1 teaspoon minced garlic

1 teaspoon ground turmeric

1 teaspoon garam masala

1 teaspoon hot curry powder (optional)

1 teaspoon olive oil

Instructions

1. Place the olive oil and onions in pan and sautéed until onions are tender.

2. stir in chickpeas & their liquid along with coriander, cloves, minced garlic, turmeric, garam masala & curry powder. Let simmer

3. Pour in can of diced tomatoes and stir.

4. Let simmer for about 10 mins to allow all ingredients to meld together.

5. Remove from fire and spoon curried chickpeas over Basmanti rice.

Yummy

*For now I am using pictures I have procured from vegcooking blog, when I make this dish again I will replace with my own pictures.

So as promised in my previous post here is the recipe for THAI COCONUT SHRIMP SOUP as adapted from the recipe posted by Morgan @ For the Love of Skinny

1 can Light Coconut Milk (250 calories per can)

1 can Chicken Broth*  (10 calories per can)

2 cups of small shrimp

1/2 small box of baby bella mushrooms

1/2  green pepper

1/2  red pepper

1/2 cup of chopped shallots

2 cups cooked brown rice**

1 can bamboo shoots

1/2 bag frozen italian green beans (flat green beans)

2 cloves of minced garlic

Garlic powder

pepper

1.5 teaspoons fish sauce

1 tablespoon Sriracha (Hot chili sauce)**

Add all ingredients into pan and simmer for about 15 – 20  mins and Viola a yummy yet good for you soup!

*I used chicken Broth but if you do not want chicken flavor use vegetable broth. I also used Light & Fat Free chicken Broth from College Inn

**I used Uncle Ben’s Ready Rice pouch in the Chicken Flavored Brown Rice variety. I was lazy and didn’t feel like waiting for brown rice to cook. Again you do not have to use the chicken flavor, they have plain also.

***I like spicy and this sauce gives the soup a spicy kick. If you do not like spicy feel free to leave this sauce out.

 I hope you all like the soup and if you make this recipe or a recipe derived from it let me know!

~Randi