Oatmeal Pumpkin Breakfast Smoothie

 

A creamy, healthy, gluten free smoothie made with oats, pumpkin and yogurt and tastes just like pumpkin pie.

Ingredients

  • ¼ cup pumpkin, canned (not pie filling)
  • ¼ cup rolled oats (I used Gluten Free)
  • ½ tsp. pumpkin spice seasoning
  • 1 tsp. maple syrup
  • ¼ tsp. stevia
  • ½ cup greek yogurt plain
  • ¾ cup coconut milk, unsweetened from carton or non-fat milk
Instructions
  1. Place all ingredients in a blender and process until smooth.

Calories: 222, Fat: 5, Sodium: 148, Cholesterol: 0, Sodium: 148, Potassium: 148, Carbs: 27, Fiber: 4, Sugar: 7, Protein: 15

 

 

 

 

 

 

 

 

 

 

 

 

 

Creamy Parmesan Mushroom and Spinach Tortellini Soup

Just look at that hearty spoonful of mushroom-y, spinach-y and cheesy goodness!

Ingredients
  • 2 tablespoons butter or oil
  • 8 ounces mushrooms, quartered or sliced
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1 teaspoon thyme, chopped
  • 1/4 cup flour (rice flour for gluten free)
  • 1/2 cup white wine (or broth)
  • 6 cups vegetable broth or chicken broth
  • 8 ounces cheese tortellini (gluten free for gluten free)
  • 1/2 cup parmigiano reggiano (parmesan), grated
  • 10 ounces baby spinach, coarsely chopped
  • 1/2 cup cream or milk
  • salt and pepper to taste
Directions
  1. Melt the butter in a pan over medium-high heat, add the mushrooms and onion and cook until the mushrooms have released their liquids and the liquid has evaporated, about 10-15 minutes.
  2. Mix in the garlic, thyme and flour and cook, stirring, until the flour starts to turn a light golden brown, about 2-3 minutes.
  3. Add the wine and deglaze the pan.
  4. Add the broth and tortellini, bring to a boil, reduce the heat and simmer until the tortellini is tender, about 10 minutes.
  5. Add the parmesan, let it melt, add the spinach, let it wilt, add the cream, season with salt and pepper to taste and remove from heat.
Option: Add 1 ounce dried mushrooms for even more mushroom flavor!
Option: Cook the mushrooms even longer until they start to caramelize for more mushroom-y flavor goodness!
Option: Roast the mushrooms instead of cooking them in the sauce pan for even more mushroom flavor.
Option: You can use frozen spinach instead of fresh if you prefer.
Option: Use a spinach tortellini instead of cheese tortellini.
Option: Add 1 tablespoon white miso paste by mixing some of the hot broth into the miso in a bowl before mixing it into the soup just after you remove the soup from the heat. (Note: Miso is salty so go easy on seasoning with salt.)
Nutrition Facts: Calories 430, Fat 16.7g (Saturated 4g, Trans 0), Cholesterol 24mg, Sodium 551mg, Carbs 46.6g (Fiber 3g, Sugars 5g),

Thai Chicken Noodle Soup (gluten-free)

Ingredients
  • 6 cups good-tasting chicken broth (add bones if you have leftover roast chicken or turkey)
  • 1-2 fresh chicken breasts or thighs, chopped into small pieces, OR 1-2 cups leftover roast chicken (or turkey)
  • 1 stalk lemongrass, finely sliced and minced, OR 3 Tbsp. bottled or frozen prepared lemongrass
  • 3-4 kaffir lime leaves, OR substitute 1 bay leaf
  • 1 thumb-size piece galangal OR ginger, grated or sliced into thin strips
  • 1 large carrot, sliced
  • several bunches baby bok choy, separated (or other added greens of your choice)
  • 1 red chili, minced, OR 1 tsp. chili sauce OR 1/2 tsp. cayenne pepper
  • 3 cloves garlic, minced
  • 1/4 cup fresh lime juice
  • 2-3 Tbsp. fish sauce (to taste)
  • 1/4 to 1/3 cup coconut milk
  • white or black pepper (to taste)
  • generous handful of fresh coriander
  • 8-10 oz. dry flat Thai rice noodles, or other noodles of your choice
  • optional: 1 tsp. sugar, to taste
Preparation
  1. Bring a large pot of water to just under a boil and add the noodles. Remove from heat and allow noodles to soak 5-8 minutes, or until soft but still chewy (“al dente”). Drain and rinse briefly with cold water to keep from sticking.
  2. Using a large soup pot, bring chicken stock to a boil over high heat. Add the fresh or roasted chicken , lemongrass, galangal or ginger, carrot, whole lime leaves (plus chicken or turkey bones, if available). Boil on high for 1 minute, then turn heat down to medium and cover with a lid. Allow soup to simmer for 5-6 more minutes, adding bok choy when chicken is nearly cooked.

 

  1. While continuing to simmer the soup, add the chili, garlic,  lime juice plus 2 Tbsp. of the  fish sauce.  Stir well.
  2. Turn heat down to minimum and add the coconut milk (add up to 1/3 cup for creamier soup). Stir to incorporate.
  3. Taste-test the soup, adding more fish sauce until desired flavor/saltiness is reached (how much you will need depends on how salty your stock is). If it tastes too salty, add another squeeze or two of lime juice. Add more chili if not spicy enough, or more coconut milk if the soup is too spicy. If the soup is a little too sour for your taste, add 1-2 tsp. sugar (to balance out the lime juice).
  4. To serve, place a generous mound of noodles in each bowl, then top with the hot soup. Finish with a final sprinkling of pepper and fresh coriander. If desired, serve with Thai chili sauce, either store-bought or my own homemade Nam Prik Pao Chili Sauce  to give your soup an extra kick of spicy flavor. ENJOY!

Cilantro-Lime Shrimp Tacos

Here’s a tip for this delicious taco dish – buy shrimp already steamed at the market.

Yield: Makes 4 servings (serving size: 2 tacos)

Ingredients

  • 3/4 pound medium shrimp, peeled, deveined, and cooked
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/4 cup sliced scallions
  • 1 medium diced peeled avocado
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup bottled salsa verde
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 8 (6-inch) flour tortillas
  • 1 1/4 cups red bell pepper, cut into 1/4-inch strips (about 1 pepper)
  • Lime wedges, for serving
  • Chopped fresh cilantro, for garnish

Preparation

1. Combine shrimp, beans, scallions, and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4 cup salsa mixture.

2. Arrange tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds.

3. Arrange 3–4 pepper strips in the center of each tortilla. Top with 1/2 cup of the shrimp-and-bean mixture. Drizzle about 1 tablespoon of the salsa verde mixture over each taco. Serve with lime wedges and cilantro.

Enjoy!!!

Vegan shepherd’s pie

Serves 8
Cooks In 1H 25M

Ingredients

  • 600 g Maris Piper potatoes
  • 600 g sweet potatoes
  • sea salt
  • freshly ground black pepper
  • 40 g dairy-free margarine
  • 1 onion
  • 2 carrots
  • 3 cloves of garlic
  • 2 sticks of celery
  • 1 tablespoon coriander seeds
  • olive oil
  • ½ a small bunch of thyme
  • 350 g chestnut mushrooms
  • 12 sun-dried tomatoes
  • 2 tablespoons balsamic vinegar
  • vegan red wine
  • 100 ml organic vegetable stock
  • 1 x 400 g tin of lentils
  • 1 x 400 g tin of chickpeas
  • 5 sprigs of fresh flat-leaf parsley
  • 2 sprigs of fresh rosemary
  • 1 lemon , zest of
  • 30 g fresh breadcrumbs

Method

Preheat the oven to 200°C/400°F/gas 6.

Peel and chop all the potatoes into rough 2cm chunks. Place the Maris Pipers into a large pan of cold salted water over a medium heat. Bring to the boil, then simmer for 10 to 15 minutes, or until tender, adding the sweet potatoes after 5 minutes. Drain and leave to steam dry, then return to the pan with the margarine and a pinch of salt and pepper. Mash until smooth, then set aside.

Peel and finely slice the onion, carrots and 2 garlic cloves, then trim and finely slice the celery. Bash the coriander seeds in a pestle and mortar until fine, then add it all to a medium pan over a medium heat with a good splash of olive oil. Pick in the thyme leaves, then cook for around 10 minutes, or until softened.

Meanwhile, roughly chop the mushrooms and sun-dried tomatoes. Add to the pan along with the vinegar and 2 tablespoons of the sun-dried tomato oil from the jar. Cook for a further 10 minutes then add a splash of wine, turn up the heat, and allow it to boil and bubble away. Stir in the stock, lentils and chickpeas (juice and all), then leave it to tick away for 5 to 10 minutes, or until slightly thickened and reduced. Pick and roughly chop the parsley leaves, then stir into the pan. Season to taste, then transfer to a large baking dish (roughly 25cm x 30cm).

Spread the mash over the top, scuffing it up with the back of a spoon. Finely slice the remaining garlic clove, then place into a bowl with the rosemary leaves, lemon zest, breadcrumbs and 1 tablespoon of olive oil. Mix well, sprinkle over the mash, then place in the hot oven for around 10 minutes, or until piping hot through. Place under the grill for a further 2 to 3 minutes, or until golden, then serve with your favorite greens.

  • Calories
    389
    19%
  • Fat
    16.3g
    23%
  • Saturates
    2.7g
    14%
  • Protein
    11.2g
    25%
  • Carbs
    51.3g
    20%
  • Sugar
    10g
    11%

Persimmon Pomegranate Fruit Salad Recipe

3  persimmons, peeled, chopped (1/4 to 1/2 inch pieces), seeds (if any) discarded

  • 3/4 cup pomegranate seeds
  • 1 Granny Smith or Fuji apple, peeled, cored, chopped (1/4 to 1/2 inch pieces)
  • 7-10 leaves fresh mint, thinly sliced crosswise (stack then, then roll them up like a cigar and take slices from the end)
  • 2 teaspoons lemon juice
  • 1 teaspoon honey

Method

Gently toss all of the ingredients together.

Keeps for at least a couple of days in the refrigerator, but best eaten same day it is made.

Enjoy!

3-Ingredient Apple Juice Chicken

This meal is not only rich and flavorful, but it’s easy and enjoyed by both adults and kids

Prep time
Cook time
Total time
Serves: 4
Ingredients
  • 1½ c. 100% unfiltered apple juice, preferably organic
  • 1½ lbs. (or 6 medium) chicken thighs, skinless
  • salt and pepper
Instructions
  1. Heat a deep pan over medium heat.
  2. Add the juice first and bring to a low boil.
  3. Add in the chicken and sprinkle the meat with salt and pepper.
  4. Lower everything to a simmer and cover the pan, cooking for 15 minutes.
  5. Flip the chicken over.
  6. Partially cover the pan and cook for another 15 minutes.
  7. Pop the lid up so that a significant amount of steam can escape, allowing the apple juice to reduce down and thicken.
  8. Cook for another 10-20 minutes until the juice is thick and syrupy, turning the chicken every 10 minutes or so.
  9. Watch it closely for the last 2-3 minutes, as it can burn quickly.
  10. Remove from heat once the chicken is cooked through and the juice resembles honey in consistency.
Nutrition Information
Serving size: 4 Calories: 367 Fat: 12.7 g Saturated fat: 3.5 g Unsaturated fat: 9.2 g Trans fat: 0 g Carbohydrates: 10.9 g Sugar: 10.1 g Sodium: 149 mg Fiber: 0 g Protein: 49.3 g Cholesterol: 151 mg
P.S. Would work great with wild rice or vegetable stir fry!
Enjoy!

 

 

Rustic Zucchini Tian

Ingredients
  • 2 large onions, sliced
  • 2 T olive oil
  • 10 garlic cloves, roughly chopped
  • 4 large tomatoes, diced
  • 1 small Lemon – zest and 1 T juice
  • 2 tsp cumin seeds ( whole)
  • 1 tsp ground coriander
  • ½ tsp kosher salt, plus more for sprinkling
  • cracked pepper
  • 2 lbs zucchini or summer squash- sliced into ¼ inch disks
  • ¼ C chopped Italian parsley
Instructions
  1. In a large heavy bottomed, oven proof skillet ( cast iron works great), heat olive oil until hot on medium heat. Add onions and saute for 20 minutes, stirring occasionally until golden brown. Add garlic, stirring more frequently, until garlic is lightly browned.
  2. Turn heat to med- low and add diced tomatoes, lemon zest and lemon juice, salt, pepper and spices. Simmer on low until tomatoes cook down a little, about 5 minutes. This will seem like a fairly “dry” tomato sauce, but remember, zucchini will release their liquids in while baking.
  3. Remove all but ⅓ of the rustic tomato sauce, placing ⅔ in a separate bowl.
  4. Spread the remaining tomato sauce ( about ½ C) evenly on the bottom of the pan. Place one single layer of zucchini in slighty overlapping concentric circles.
  5. Sprinkle with a pinch of kosher salt and pepper.
  6. Spread another third of the rustic tomato sauce over the zucchini, as evenly as possible. It won’t seem like a lot, but don’t worry.
  7. Add the second final layer of slightly overlapping zucchini. Sprinkle with salt, pepper and the rest of the tomato sauce.
  8. Cover with foil. Place in 350 F oven for 45 minutes. Uncover and give a good shake, and bake uncovered for additional 20 minutes. Let stand 15 minutes before serving. Sprinkle with parsley and a give a drizzle of olive oil.

 

Enjoy!

Fall Vegetable Curry

Yield:

4 servings (serving size: 1 cup curry and 2 tablespoons yogurt)

Fall Vegetable Curry Recipe

Ingredients

1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
2 teaspoons Madras curry powder
1/2 cup organic vegetable broth (such as Swanson)
1/4 teaspoon salt
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
2 tablespoons chopped fresh cilantro
1/2 cup plain 2% reduced-fat Greek yogurt

P R E P A R A T I O N

1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve with yogurt.

Enjoy!

 

Pumpkin Pie Latte

Ingredients

  • 2 cups milk
  • 2 tablespoons canned pumpkin
  • 2 tablespoons sugar
  • 2 tablespoons vanilla extract
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 cup hot brewed Easy Espresso
  • Whipped cream, pumpkin pie spice and ground nutmeg, optional

Directions

  1. In a small saucepan, combine the milk, pumpkin and sugar. Cook and stir over medium heat until steaming. Remove from the heat; stir in vanilla and pie spice. Transfer to a blender; cover and process for 15 seconds or until foamy.
  2. Pour into two mugs; add espresso. Garnish with whipped cream and spices if desired. Yield: 2 servings.
Enjoy!