The Food Blog
Spicy Bean and Veggie Chili (crock pot) (0 Comments)
This is a vegetarian style dish that i had created and modified from an older recipe in the past, my chicken chili recipe. It’s a power packed plate of goodness that has lovely layers of flavor, texture and quite velvety. I make chili quite frequently on a regular basis, especially in the cold winter months. What i enjoy most about chili is it’s versatility in ingredients, flavors and textures. The sky is the limit. I Love the way it warms up your soul as well as a wonderful meal to share with family and friends.
Soups and chili are a lower energy density food in which helps you feel satisfied with less calories consumed. The various combinations of these ingredients provides a wonderful source of fiber, protein, iron, folic acids, flavonoids, antioxidants, vitamin C and healthy lycopene. It will increase your energy, vitality and promote a healthy immune system while keeping you satisfied at the same time.
SERVES: 6
INGREDIENTS:
2 tbsp olive oil
1 onion, quartered
2 garlic cloves, peeled and minced
2 organic carrots, chopped
1 red chili pepper, cleaned and minced
2 celery stalks, chopped
1 28 ounce can organic crushed tomatoes
1 cup organic black beans, rinsed and drained
1 cup garbanzo beans, rinsed and drained
3-5 baby potatoes, skins on and quartered
1 tbsp Mexican chili powder
1 tbsp dark cocoa powder
1 tsp ground cumin
1/8 tsp ground cayenne
3 cups organic vegetable broth, low sodium
1-2 cups filtered water
sea salt, to taste
black pepper, to taste
1/4 cup Greek plain yogurt
INSTRUCTIONS:
In a large saucepan, sweat the onions in the olive oil until soft and translucent. Add the garlic, keep stirring, and cook until fragrant; about 2-3 minutes. Add the carrots, celery and chili pepper; let cook about 3-5 minutes.
Remove from the stove and transfer to the crock pot.
Add the remainder of the ingredients and stir well. Set the slow cooker on low for 6-8 hours.
When ready to serve, place in decorative bowls and garnish with fresh herbs of your choice and a dollop of Greek yogurt.
NUTRITIONAL VALUE: Calories 324; Total Fat 7.6g; Sodium 289mg; Total Carbohydrates 52, Dietary Fiber 13g; Sugars 7g; Protein 15.2g; vitamin A 17%; calcium 10%; vitamin C 18% and iron 32%. This dish is low in saturated fat, no cholesterol, high in fiber and manganese, very high in vitamin B6.
Shrimp and Mushroom in a light cream sauce over pasta (0 Comments)
A healthy twist on a simple pasta dish. I’m always looking to shake things up in the kitchen by experimenting with ingredients of various textures and flavors. I tend to make this dish quite often and wanted to re-create it while not going overboard. I’ve decided to utilize an item i use often and adore – the lovely Greek yogurt. I knew it would give a positive result in what i was looking for to mimic the texture of added creaminess without adding the bad fats or excessive calories. This ingredient enhanced the flavors as well as the rich velvety creaminess that i enjoy. This totally hit the spot! Mmmmm!!
Yogurt the simple super food. Greek yogurt is more than just a grab-n-go snack when you have a very productive day ahead, or very little time and you tummy starts to rumble. This item is loaded with good for you protein ( this yogurt doubles the protein than regular types), a tasty source of calcium ( promotes bone, teeth, heart and better nerve function), it’s indulgent and so versatile. A wonderful item to incorporate into your homemade salad dressing, baked goods, smoothies, and so much more. The more often you can utilize fresh healthy food in your meals, the healthier you feel from the inside out. Give yogurt a try.
SERVES: 2-4
INGREDIENTS:
1 pound of preferred pasta
2 tbsp organic unsalted butter
1 tbsp olive oil
1-2 cups shrimp, fresh or frozen
8 ounces mushrooms, sliced
2 garlic cloves, peeled and minced
1/2 cup half and half
2 tbsp Greek plain yogurt
1/2 tsp parsley, dried or fresh
sea salt, to taste
black pepper, to taste
INSTRUCTIONS:
Bring a heavy bottom pot to a boil with a pinch of salt. Add the pasta; let cook on recommended cooking time. Drain and rinse under cold water. Set aside.
In a large saucepan, on medium heat, melt the butter and add the mushrooms; let cook for 2-3 minutes, or until soft. Add the garlic; let cook for 2-3 minutes until fragrant. Stirring often. Don’t let it burn. Keep a good eye on it. Remove from the stove and set aside.
In another saucepan, saute the shrimp in olive oil and pinch of salt; let cook a few minutes on each side.
Remove shrimp from the saucepan and combine with the mushroom mixture.
Bring to a low medium heat. Add the cream; stir to combine. Then, add the yogurt; stir well. Keep an eye on it. Let cook for about 3-4 minutes, or until it thickens slightly.
Remove from heat. Place cooked pasta on serving plates and top with the shrimp and mushroom cream sauce. Garnish with Parmesan cheese and fresh herbs. Serve. Enjoy.
NUTRITIONAL VALUE: Calories 570; Total Fat 12g; Cholesterol 128mg; Sodium 279; total Carbohydrates 70; Dietary Fiber 8.6g; Sugars 2g; Protein 30g; vitamin A6%; calcium 12%; vitamin C 4% and iron 40%. This dish is high in niacin, phosphorus, selenium and very high in vitamin B6.
Japanese Mushroom Soba Noodle Soup (0 Comments)
A glorious, good for you gluten free soup that packs flavor, fiber, protein, vitamins and so much more to keep you feeling satisfied. Not only is it good for you, but it’s super simple to prepare in your kitchen and so delicious. In love with this soup! A splendid soup for the soul, especially on a chilly day. The wonderful part about Soba noodles is it’s versatility with soups, salads, stir fry dishes, and it can be served hot or cold.A nutritious meal to incorporate into your clean diet.
SERVES: 4
INGREDIENTS:
2 tbsp olive oil
2 garlic cloves, smashed and minced
1/2 medium onion, peeled and diced
8 ounce mushrooms (shiitake or baby bella)
2 tbsp low sodium soy sauce
1/2 tsp ground ginger
1 tbsp all purpose flour
1/2 cup sake, cooking wine (opt.)
dash black pepper
3 cups low sodium organic vegetable broth
2 cups filtered water
INSTRUCTIONS:
For the noodles, follow instructions on the package for cooking method.
In a large heavy bottom pot, add the olive oil, mushrooms, onion, garlic and ginger. Stir well. Let the mixture simmer for about 5 minutes, stirring occasionally. Add the flour and mix well. This will add a little thickness to the soup.
Add the broth, filtered water, soy sauce, and sake; bring it to a boil and let simmer, uncovered, for 8-10 minutes.
Make sure the noodles are drained. Then, stir the noodles into the bowls for the soup. You may garnish with green onions and/or sesame oil.
NUTRITIONAL VALUE: Calories (per serving) 207, Total Fat 7.4g; Sodium 820g; Total Carbohydrates 31.7g; Dietary Fiber 2.0g; Protein 6.9g; vitamin C 7%; calcium 2% and iron 16%. Although it may be high in sodium, this has great fiber, protein and amino acids.
Non-Dairy Dark Hot Chocolate (0 Comments)
A delicious treat that is so good, and good for you! What a wonderful guilt free beverage that nourishes your soul on a cold and blustery wintery day. I love making homemade hot cocoa for my family, especially for my boys! They love when coming home from school or from being outdoors playing in the snow and step inside for a yummy drink to warm them up. A truly tasty treat that is made with pure and simple ingredients. It’s so nice to create something in the kitchen that you all can share and have fun together. There are so many variations of flavors for hot cocoa such as kicking it up a notch with a pinch of cinnamon and nutmeg and peppermint candy or even cayenne for a little heat. Get creative and make it your own.
I’ve just recently started to experiment with coconut palm sugar and really enjoy the taste, with a minimal amount, as well as the health benefit it provides. It is very low on the glycemic index( which means you won’t have a crash factor), has a high nutrient profile, and unlike the regular sugar it has 16 vital amino acids. Coconut palm sugar regulates blood sugar levels and blood pressure. It prevents and manages hypertension, cardiovascular disease and diabetes. A great source of calcium, zinc, and potassium. I love that it is unrefined, vegan, certified organic and a Non-GMO certified product.
SERVES: About 5 (8 ounce) cups
INGREDIENTS:
1/4 cup dark chocolate powder
1/4 cup coconut palm sugar
dash, sea salt
1/3 cup filtered water
3 1/2 cups coconut milk
INSTRUCTIONS:
Stir together the sugar, cocoa powder and salt in a medium saucepan or pot; slowly stir in the water. Cook over medium heat, stirring constantly, until it comes to a boil. Let boil and stir for 2 minutes. Add the coconut milk, while stirring, and heat to serving temperature.
Remove from heat. You may beat with a beater or whisk for a foam. Serve with marshmallows or whip cream. Enjoy!
NUTRITIONAL VALUE: Calories 408; Total Fat 40.0g; Sodium 85mg; Total Carbohydrates 15.1g; Dietary Fiber 3.7g; Sugars 11g; Protein 3.9g; calcium 3%; vitamin C8%; iron 15%. A no cholesterol. low in sodium and high in manganese treat.
Super Simple Marinara Sauce (0 Comments)
What i have for you today is a delicious and super simple base sauce that can be easily manipulated in your home. I normally make homemade sauce or gravy on a weekly basis in our household. It is totally no fuss. Did you know, that most sauces out there on the marketplace incorporate so much extra crap like sugar, salt and preservatives to make them last on the shelf. But you can easily make this in your own home, with simple fresh ingredients and tastes SO much better. Not only tasty, but better for you. Homemade sauce can be used in a variety of ways not just for pasta dishes. Homemade sauce can be made ahead time when you have a super busy schedule either over the stove in a crock pot. So it’s time to get creative in the kitchen and have some fun creating your own signature style sauces. The possibilities are endless. I like to utilize various ingredients either to increase flavors, the texture and nutritional value. It’s super fun to create something delicious, in your own kitchen, while the aroma permeates throughout the whole house. This marinara sauce barely has any cholesterol, it’s high in iron, dietary fiber, vitamin C, B6 and vitamin A. Homemade tomato sauce has many health benefits. Below is a list of why you need to make more of it.
Did you know, cooking tomatoes increases overall health benefits? It surely does. Just by cooking tomatoes it increases the levels of phytochemicals. And we already kmow that lycopene in tomatoes is an excellent source. Having cooked tomatoes are low in calories and fat while supplying ample amounts of of protein and fiber. Tomatoes also contain antioxidants which help fight cell damage that may cause cancer, heart disease and other health conditions. Plus these guys are easily incorporated into your lifestyle eating plan. Tomato sauce may be added to soups, chili and other casserole dishes. So i hope you enjoy these fun facts and get you inspired to think differently about homemade sauces for overall well-being. If you happen to try this recipe i would love to hear about it. Let’s move on to the recipe shall we.
SERVES: 6 cups
INGREDIENTS:
1/4 cup olive oil
1 medium organic onion, diced
3 garlic cloves, smashed and minced
1 medium organically grown carrot, peeled, thinly sliced and diced (optional)
2 tbsp tomato paste
1-2 28 ounce can organic crushed tomatoes
1 tbsp brown sugar, or sweetener (opt)
1 cup filtered water
2 bay leaf
2-3 sprigs of fresh herbs (basil,parsley, or thyme)
dash sea salt, to taste
dash of black pepper, to taste
INSTRUCTIONS:
In a heavy bottom pan, medium heat, heat olive oil in the pan. Add the onions and garlic, stirring frequently, and cook until soft and fragrant; about 5-8 minutes.
Add the carrots and tomato paste. Let cook for about 3-5 minutes until soft. Keep stirring to prevent burning or sticking.
Add the crushed crushed tomatoes, brown sugar, water, and bay leaves to the pot. Stir well until combined. Bring to a boil. Then reduce to a simmer on low for about 30 minutes. Check it from time to time. Season to taste. Keep covered.
Lastly, add in the fresh herbs. Blend well.
When ready, use immediately. For storage purposes, let cool and place into the refrigerator for up to a week. For freezer, up to six months.
NUTRITIONAL VALUE: Calories 214; Total Fat 8.5g; Sodium 145mg; Total Carbohydrates 34g; Dietary Fiber 10.5g; Sugars 20g; Protein 5.4g; vitamin A 83%; calcium 11%; vitamin C 11% and iron 40%. A no cholesterol, high in dietary fiber, high in iron, very high in vitamin C, B6 and vitamin A type of dish.
Slow Cooked Curried Chicken Lentil Soup (0 Comments)
I don’t know about you, but I love lentils! They are packed full of nutrition, tasty and versatile in any meal.
Today’s recipe is dairy-free, gluten-free and packed full of flavor. I love the winter-time in using my fabulous crock pot. How about you? What is your favorite slow cooked meal ? Do tell. Crockpot meals are a great way in adding wonderful nutrition, flavor and real food ingredients that is sure to please a crowd or your family. There are numerous health benefits with utilizing curry in most dishes along with the lovely lentils.
HEALTH BENEFITS OF LENTILS:
Aids in healthy functioning of the digestive system
Aids in weight loss
Boosts the body metabolism
Controls diabetes
Cancer fighter
Improves digestion
Lowers glucose levels in the body
Prevents birth defects with expecting mothers
Prevents constipation
Reduces bad cholesterol levels
Reduces risk of heart diseases
Just a 1/4 cup of lentils provides you with…….
28% of daily fiber
15% of your daily iron
25% of your daily folate
LENTILS ARE ALSO LOW IN…………….
Fat
Calories
Sodium
SO CONSUME SOME LENTILS WITH NOURISHING YOUR MIND, BODY AND SOUL FOR OVERALL WELL BEING!
HEALTHY BENEFITS OF CURRY:
Helps stimulate the immune system
Aids in improving bone health
Reduces risk of bacterial infections
Promotes healthy digestion
Reduces cognitive decline and risk of Alzheimers disease
Rich in anti cancer properties and reducing the risk of liver cancer
LET’S SCROLL DOWN FOR THE RECIPE………………………..
SERVES:6
INGREDIENTS:
2 tbsp extra virgin olive oil
2 organic carrots, peeled and chopped
1 medium onion, chopped
2 garlic cloves, peeled and minced
2 bay leaves
2 tsp ground curry
1 tsp ground cumin
1/2 tsp dried coriander
2 cups lentils
6 organic(free of hormones) boneless, skinless chicken tenders, sliced and cubed (about 1inch)
sea salt, to taste
black pepper, to taste
5 cups organic (low sodium) free range chicken broth
1 cup filtered water
1 fresh tomato, diced
2 tbsp fresh herbs, chopped (any kind you prefer)
INSTRUCTIONS:
In a medium saucepan, on medium heat, place olive oil, garlic and carrots into the pan. Cook until soft and fragrant; about 2-3 minutes. Add the curry to the mixture and let cook for another 2 minutes, or until you can start smelling the curry. Remove from heat and place into the crock pot.
With the chicken, this may be either prepared the night before or the day of. In a skillet, with a pinch of oil, cook the chicken on each side until there is no pink present. Make sure you season with a pinch of sea salt and pepper to elevate the taste profile. When done, place in a separate bowl, covered, and in the refrigerator until ready for the crock pot.
Add the rest of the ingredients into the crock pot. Let cook on low for 8-10 hours. About a half hour before, slice and cube the chicken; place into the pot. Season, if needed, at this time. Then cover.
Then serve in decorative bowls and garnish with fresh herbs. Enjoy!
NUTRITIONAL VALUE: Calories 291; Total Fat 5.6g; Sodium 59mg; Total Carbohydrates 43.8g; Dietary Fiber 21.1g; Protein 17.3g; vitamin A 72%; calcium 6%; vitamin C 13% and iron 32%. This dish is low in saturated fat, sodium, it’s very high in dietary fiber, vitamin A, vitamin B6, it’s high in manganese, phosphorus, iron and thiamin.