Callalloo Soup-Soup
Tuesday, 27 September 2016
This soup is so nive we had to put the word soup in twice. Healthy and with a hint of spice, a great change from the everyday. If you’re missing one of the main ingredients just substitute with a similar vegetable (example, can’t find okra, use another dark green, like broccoli, bok choy, or whatever you’d like)
| Prep Time | 25 minutes |
| Cook Time | 30 minutes |
| Servings |
servings |
Ingredients
- 2 tsp vegetable oil
- 1 1/2 cups onion chopped
- 3 cloves garlic pressed
- 2 tsp grated fresh ginger root
- 1/4 tsp ground allspice
- 1 tsp ground turmeric
- 2 tsp ground coriander
- 1/2 tsp ground dried thyme
- 5 cups vegetable stock
- 2 cups sweet potatoes diced peeled
- 3 cups kale chopped
- 1 cup frozen sliced okra
- 1 cup coconut milk
- 1 cup diced tomato
- 1 cup canned black-eyed peas rinsed and drained
- 2 tbsp lime juice or to taste
Ingredients
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Instructions
- Heat the vegetable oil in a large pot over medium heat. Stir in the onion, garlic, and ginger; cook and stir until the onion has softened and turned translucent, about 5 minutes. Sprinkle in the allspice, turmeric, coriander, and thyme; cook 1 minute longer.
- Pour in the vegetable stock and sweet potatoes and bring to a boil; reduce heat to medium-low; cover and simmer 5 minutes. Add the kale and okra; simmer 5 minutes. Stir in the coconut milk, tomato, black-eye peas, and lime juice. Simmer about 5 minutes longer until the vegetables are tender.
Recipe Notes
245 Calories
This soup stores well and can be frozen and reheated well so make a big batch and save some for later!
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The Beets Go On Salad
Tuesday, 27 September 2016
| Prep Time | 30 minutes |
| Cook Time | 1 hour |
| Servings |
servings |
Ingredients
- 6 large beets trimmed
- 1/4 cup extra virgin olive oil
- salt and ground black pepper to taste
- 1 package baby spinach leaves 8 ounce
- 2 tomatoes cut into bite-sized pieces
- 2 avocados - peeled pitted, and cut into bite-sized pieces
- 1/2 red onion chopped, or to taste
- 1 container crumbled feta cheese 4 ounce
- 1/2 cup balsamic vinegar
- 1/2 cup extra virgin olive oil
- 1 tbsp Dijon mustard or more to taste
Ingredients
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Instructions
- Preheat oven to 375 degrees F (190 degrees C).
- Place the beets into a large bowl, and drizzle with 1/4 cup olive oil, salt, and black pepper. Lay out 2 large squares of aluminum foil on a work surface, and place 3 beets onto the center of each sheet. Fold the aluminum foil into 2 envelopes, sealing the beets into the packets; place the packets into a baking dish.
- Bake in the preheated oven until tender, 1 to 1 1/2 hours. Check for tenderness after 1 hour by piercing a beet with a fork. Open the foil, and allow the beets to cool until they can be handled; peel, and slice.
- Lay out the spinach leaves on an attractive oblong-shaped serving platter. Sprinkle pieces of tomato and avocado over the spinach leaves, and top with chopped red onion. Lay the sliced warm beets over the salad, and top with crumbled feta cheese.
- Whisk together balsamic vinegar, 1/2 cup of olive oil, and Dijon mustard until smooth; pour over the salad to serve.
Recipe Notes
414 Calories
Carrot and Celery Soup
Tuesday, 27 September 2016
| Prep Time | 10 minutes |
| Cook Time | 25 minutes |
| Servings |
servings |
Ingredients
- 2 tbsp extra virgin olive oil
- 1 small onion minced
- 1 small carrot peeled and thinly sliced
- 1 celery rib thinly sliced
- 1/2 tsp dried tarragon
- 2 cups vegetable broth
- 1/2 cup dry white wine
Ingredients
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Instructions
- Heat the oil in a medium saucepan over medium-high heat. Saute onions until tender, approximately 5 minutes. Slowly stir in carrots, celery, and tarragon, and continue cooking another 5 minutes, or until carrots are tender.
- Stir in vegetable broth and wine, and bring to a boil. Reduce to a simmer, and continue cooking 15 minutes longer. Serve hot.
Recipe Notes
235 Calories
Roman Spinach Soup
Monday, 19 September 2016
| Prep Time | 20 minutes |
| Servings |
servings |
Ingredients
- 6 cups reduced-sodium chicken broth (or vegetable broth for vegetarians)
- 1 cup egg substitute
- 1 cup fresh basil minced
- 1 tablespoons Parmesan cheese freshly grated
- 2 tablespoons lemon juice
- 1 tablespoon fresh parsley minced
- 1 teaspoon white pepper
- 1 teaspoon nutmeg ground
- 8 cups fresh spinach washed,stems removed,and coarsley chopped
- 1 slice lemon to garnish
- parsley sprig to garnish
Ingredients
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Instructions
- In a 4-qt saucepan, over medium heat, bring broth to a boil.
- Beat together egg substitute, basil, cheese,lemon juice, parsley, white pepper and nutmeg.
- Set aside.
- Add spinach to broth and simmer 1 minute.
- Slowly pour egg mixture into broth while wisking constantly so that egg threads form.
- Simmer 2 to 3 minutes or until egg is cooked.
- Garnish with lemon slices and parsley.
- Note: Soup may look curdled, don't worry, it's not, it's just the egg and cheese cooked and it tastes delicious.
Recipe Notes
140 Calories
Toasted Maple Walnut and Pear Salad
Thursday, 15 September 2016
| Prep Time | 25 minutes |
| Servings |
servings |
Ingredients
- 3/4 cup walnuts halves or pieces
- 2 tbsp maple syrup pure
- 1 Bosc Pear large, cored and cut into cubes
- 2 tbsp cider vinegar
- 2 tbsp olive oil extra virgin
- 150 gr Baby Spinach
- salt and pepper to taste
Ingredients
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Instructions
- In dry frying pan set over medium-high heat, cook walnuts for 5 minutes, stirring often, or until golden and fragrant. Add maple syrup and pear pieces to frying pan; continue to cook for 3 to 4 minutes, stirring gently, or until pears are tender. Transfer mixture to bowl to cool completely.
- Place vinegar in another bowl. Whisk in oil, salt and pepper. Add spinach and cooled pear mixture; toss to combine. Serve immediately.
Recipe Notes
220 Calories
Smokey Tomato Pure
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Servings |
servings |
Ingredients
- 4 oz Sun Dried Tomatoes Any store bought jar but dry not soaked
- 1 cups +1/2pumpkin seeds
- 3/4 cup cooked red kidney beans
- 2 cloves garlic
- 2 chilis diced depending on preferred hotness
- 1/2 cup olive oil
- 4 tbsp sunflower oil
- 2 tbsp toasted sesame seeds
- 2 lemons
- sage leaves
- 1/4 tsp cocoa powder
- 2 tbsp soy sauce
- 1 tbsp balsamic vinegar
- salt and pepper to taste
Ingredients
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Instructions
- Soak and cook beans (if not bought pre-cooked).
- Sautee garlic and chilli in sunflower oil
- Add pumpkin seeds and continue frying, stirring constantly until seeds expand.
- Sprinkle with sage and cocoa and turn off.
- Liquidize balsamic, lemon, oil and seeds together.
- Add cooked beans and tomatoes.
- Liquidize if you desire a smooth consistency otherwise keep as is.
- Season with salt and pepper if required or slightly more lemon juice.
- Chill and serve with fresh salad or toasted on bread.
Recipe Notes
80 Calories
Cool Cucumber Salad
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Servings |
servings |
Ingredients
Salad
- 3 cups cucumbers thinly sliced
- 1/2 teaspoon salt
- 1 teaspoon fresh ginger -- finely chopped
- 1/4 red onion thinly sliced
Rice Vinegar Dressing
- 3/4 cup sweet cooking rice wine
- 1 cup japanese rice vinegar
- 1 teaspoon salt
Ingredients
Salad
Rice Vinegar Dressing
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Instructions
- Combine dressing ingredients and bring to a boil. Set aside and cool thoroughly.
- Partly peel cucumber, leaving strips of green. Slice very thin.
- Add onions and stir. Add salt to cucumbers and let stand for about 15 minutes.
- Press excess ' liquid from cucumbers, add the ginger and the dressing, and chill thoroughly before serving.
Recipe Notes
130 Calories
Sesame Green Beans
Tuesday, 06 September 2016
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
servings |
Ingredients
- 1 tbsp olive oil extra virgin
- 1 tbsp sesame seeds
- 1 pound green beans cut into 2 inch pieces
- 1/4 cup chicken broth
- 1/4 tsp sea salt
- black ground pepper to taste
Ingredients
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Instructions
- Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring, until the beans turn bright green.
- Pour in chicken broth, salt and pepper. Cover and cook until beans are tender-crisp, about 10 minutes. Uncover and cook until liquid evaporates.
Recipe Notes
78 Calories
Greek Zoodle Salad
Tuesday, 30 August 2016
Zoodles (zucchini noodles) are all the rage and I keep looking for new ways to prepare them. I decided to combine my love of Greek salad with the zoodles and came up with this recipe. A great alternative to high-carb pasta salads!
| Prep Time | 15 minutes |
| Passive Time | 10 minutes |
| Servings |
people |
Ingredients
- 2 zucchini
- 1/4 English cucumber chopped
- 10 cherry tomatoes halved
- 10 kalamata olives pitted and halved
- 1/4 cup red onion sliced
- 2 ounces crumbled reduced-fat feta cheese
- 2 tbsp olive oil extra virgin
- 2 tbsp lemon juice
- 1 tsp dried oregano
- salt and pepper to taste
Ingredients
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Instructions
- Cut zucchini into noodle-shaped strands using a spiralizing tool. Place "zoodles" in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.
- Whisk olive oil, lemon juice, oregano, salt, and pepper together in a bowl until dressing is smooth; pour over "zoodle" mixture and toss to coat.
- Marinate salad in refrigerator for 10 to 15 minutes.
Recipe Notes
147 Calories
Healthy Garden Salad
Tuesday, 30 August 2016
| Servings |
people |
Ingredients
- 5 tbsp red wine vinegar
- 3 tbsp grapeseed oil
- 1/3 cup fresh cilantro chopped
- 2 limes juiced
- 1 tsp white sugar
- 3/4 tsp salt
- 2 cloves garlic
- 1 package (pound) frozen shelled edemame (green soybeans)
- 3 cups frozen corn kernels
- 1 pint cherry tomatoes quartered
- 4 green onions thinly sliced
- 1 can (15oz) black beans rinsed and drained
Ingredients
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Instructions
- In a large serving bowl, whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
- Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans.
- Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.
