The Food Blog
Power Spinach and Chickpea Soup (0 Comments)
I’m sharing with you today a comforting and hearty soup that is packed full of goodness. I’ve made this soup several times in the past, i found this delicious soup through the book of “Power Foods” by Martha Stewart, and so easy to create at home. And, not to mention, delicious! It was definitely a two thumbs up with the hubby! I know you will love this fiber and protein rich satisfying soup for the whole family. Hope you enjoy.
Serves: 6
INGREDIENTS:
1 1/3 cup water
1/2 cup short-grain brown rice, or preferred type
1 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, minced
8 ounce shiitake mushrooms, stems removed, caps cleaned and sliced ( about 4 cups)
6 cups homemade or reduced sodium organic vegetable broth
1/2 tsp dried rosemary
1 can organic chickpeas, drained and rinsed
10 ounces organic baby or regular spinach
sea salt, to taste
black pepper, to taste
2 ounces grated Parmesan cheese (1/2 cup)
INSTRUCTIONS:
In a large saucepan, bring the water to a rapid boil. Stir in brown rice and return to a boil; reduce heat to simmer. Cover and cook until rice is tender and has absorbed all the liquid, 30 to 40 minutes.
Meanwhile, in a large saucepan or dutch oven, heat oil over medium. Cook onions, stirring occasionally, until tender, about 5 minutes. Add the garlic and mushrooms; cook, stirring occasionally, until mushrooms are tender, about another 5 minutes. Add the broth and rosemary; bring to a boil. Then, cover and remove from heat.
Stir in the rice and chickpeas and cook until wilted, uncovered, about another minute. Add 1/2 teaspoon of salt, to taste, and season with pepper. Serve immediately and sprinkle with Parmesan, drizzle with more oil. Enjoy!
NUTRITIONAL VALUE: per serving: 244 calories; saturated fat 2g; cholesterol5.9mg;carbohydrates 32.8g; protein 14.9g; sodium 395mg; fiber 5.2g.
Chicken Chili Mole with Black Beans (0 Comments)
As soon as the temperatures start to dip below the 70’s, I love to pull out my crock pot. The slow cooker can become your best friend, especially on those crazy and hectic days. Whew!!!! With a slow cooker, you’re able to set and forget it. A super simple and delicious meal! Here is my inspired hearty and nutrient dense dish that will tickle your taste buds. It contains a blend of smoke, heat, spice and sweet. I enjoy topping the chili off with fresh cilantro, cheddar cheese, a dollop of yogurt, or even just sour cream. And always enjoy making homemade olive oil and garlic infused Focaccia bread as a side. Love dipping my bread into the chili!! So yummy!!
I love adding beans, especially black beans, into my chili!! It’s a very good source of high fiber in which keeps you full and satisfied. When combined with whole grain rice, beans provide a virtually fat free high quality protein. A very good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
The benefits of consuming grass fed poultry is that you are improving the welfare of livestock, helping put an and to environmental degradation, helping small farms and ranchers make a living off the land, sustaining and growth of local communities, and giving your family the most pure and healthiest of food. It’s a win-win situation. Be mindful. We cast a vote three times a day of what kind of world we want to live in. If there are no farms, there will be no food. Thank a farmer!
Serves: 6
INGREDIENTS:
2 tbsp olive oil
1 onion, quartered
2 garlic cloves, smashed & halved
3 carrots, chopped in thirds and halved lengthwise
1 red chili pepper, chopped
1 green chili pepper, chopped
2 cups boneless skinless chicken, cubed
1 can organic crushed tomatoes
3/4 cup organic black beans, washed & drained
1 tbsp chili powder
1 tbsp cocoa powder
1/2 tsp cinnamon
1 tsp cumin
1/8 tsp cayenne
3 cups organic vegetable broth, or homemade style
sea salt, to taste
black pepper, to taste
fresh cilantro, handful
plain yogurt, dollop
INSTRUCTIONS:
In a large saucepan, sweat the onions in the olive oil until translucent, or until soft. Add the garlic to the pan, sweat for about 2 minutes, or until fragrant. Add the carrots, chili peppers and the meat; cook until meat is lightly browned, about 3-4 minutes.
Remove from the stove and transfer cooked ingredients into the slow cooker. Add in the tomato sauce, beans, cocoa powder, spices, salt and pepper. Then a quick stir.
Pour in the broth and stir to combine.
Set the slow cooker to low: cook for 6 hours.
Serve over cooked rice and garnish with the cilantro, cheese and/or yogurt. Enjoy!!
NUTRITIONAL VALUE: Calories 283; Total Fat 9g; Cholesterol 42mg; Sodium 407g; Total Carbohydrates 29g; Dietary Fiber 8.5g; Sugars 8g; Protein 21g; vitamin A 137%, calcium 9%, vitamin C 59% and iron 20%. It is high in niacin,very high in vitamin A, B6 and vitamin C.
Lobster Bisque (0 Comments)
lovely Lobster Bisque!! Love. Love. Love! In New England this item is on the menu pretty much everywhere and quite the popular dish. Here is my inspired dish that has been on my mind for quite some time. As I was shopping in the Wholefoods market to pick up a few key ingredients for the week, i came across a bunch of beautiful lobster tails and it was meant to be. I picked them up right away and went straight to the register and knew I wanted to create something delicious with these lovely Maine lobster tails. I arrived home and prepared the stock with the listed key ingredients and started creating. The lobster stock is much easier than you think and is definitely worth doing yourself to create fabulous flavors in the dish. The Bisque is very flavorful, smooth and creamy. It was so good that my husband and I had two bowls of it. We were in heaven!
Great article from “GET MAINE LOBSTERS” on the surprising and nutritional powers of this simple SUPER FOOD ingredient. the nutritional rich content of lobster is a boost to the body’s immune system. Read on for more details.
The supply of zinc from lobster increases brain activity, boosts the immune system and prevents the loss of vision. It also helps cure injuries to body tissue and helps activate the reproductive system. Phosphorus from the meat of Maine lobsters contribute to the formation of teeth and bones. It increases the rate of metabolism, enhances kidney functions and can combat arthritis pain.
The intake of ‘cobalamin’ or Vitamin B12 from lobster keeps the red blood cells and nerve cells healthy. It has been linked to easing the symptoms of Alzheimer’s disease and keeps other neurological problems at bay. Copper the lobster meat protects the body against such health disorders as Osteoarthritis, Rheumatoid arthritis, Osteoporosis, Cardiovascular disease and Colon cancer. The Selenium from lobster seafood recipes triggers the activity of thyroid gland, promotes a strong immune system, and protects the body cells against free radicals during the process of metabolism. It curbs the oxidation of bad cholesterol to keep coronary artery disease in check. Maine lobsters are, indeed, are an amazing natural source of health benefits.
LOBSTER STOCK
INGREDIENTS:
4 cups filtered water
2 farm fresh celery stalks, chopped
2 farm fresh carrots, chopped
1 yellow onion, chopped
3 fresh garlic cloves, smashed and halved
2 sprigs fresh tarragon
2 sprigs fresh chervil
2 sprigs fresh dill
1 tsp sea salt, to taste
6 whole black peppercorns
2 Maine lobster tails
EQUIPMENT RECOMMENDED:
4 to 6 quart stock pot
fine mesh strainer
measuring cups/spoons
large bowl
INSTRUCTIONS:
Chop celery and carrots into three large chunks. Place 4 cups of water in the stock pot and just enough to cover the tails. Add the celery, carrots, onion, garlic, herbs, peppercorns and sea salt. Bring the stock to a boil, then add the tails. Lower the heat and let simmer for about 10-15 minutes, or until lobster is done (the tails will turn pink when cooked, about 10 minutes, depending on thickness and size).
Remove the lobster tails from the pot and set aside to cool. Increase the heat of the pot and allow the stock to reduce by half. Stir occasionally. You may remove the meat from the tails and add the shells to the pot. It will add extra flavor. Once reduced, strain the stock over a large bowl. Reserve 2 cups of the stock, cover and refrigerate. You may freeze it for up to two-three months. When the tails are cooled, remove the meat and coarsely chop. Set aside.
LOBSTER BISQUE
INGREDIENTS:
3 tbsp unsalted butter
1 cup onions, chopped (white or yellow)
1/2 cup carrots, chopped
1/2 cup celery, chopped
3 garlic cloves, minced
3 tbsp tomato paste
3 tbsp flour
2 cups seafood stock
1 cup dry white wine or sherry
12 ounce lobster meat
1 tsp smoked paprika
1 sprig of fresh tarragon or thyme
1/4 tsp cayenne
1/2 cup organic heavy cream, or preferred style
sea salt, to taste
pepper, to taste
handful of oyster cracker
INSTRUCTIONS:
In a large stock pot, melt butter over medium high heat. Add the onions, carrots, celery, garlic and tomato paste, let sweat for about 4-5 minutes, or until translucent. Sprinkle mixture with the flour: stir to combine. Sautee for another minute.
Add the fresh stock, wine, lobster meat, paprika, thyme and cayenne:stir to combine. Cook for 30 minutes over medium high heat, stirring occasionally to prevent from burning.
Stir in heavy cream. then season, if needed.
Then puree the soup in batches with either an immersion blender or food processor. Blend until smooth and serve immediately. For a crunch factor, add the oyster cracker.
Enjoy!!
NUTRITIONAL VALUE: calories 213; Total Fat 10.3g; Cholesterol 112mg; Sodium 450mg; Total Carbohydrates 8; Dietary Fiber 1.2g; Protein 13.7g; vitamin A 43%, Calcium 8%, vitamin C 6% and Iron 4%.
Mini Eggplant Lasagna (0 Comments)
Here is a twist on a traditional family favorite dish. What’s the best way to make a gluten free lasagna?! Utilizing exquisite eggplants to replace the noodle sheets, of course! They have similar texture and not too strong of a flavor to mimic the traditional pasta noodles. This dish packs more flavor and nutrients with just three simple layers. Besides the eggplant layer, i incorporated a mushroom Florentine with farm fresh squash blossoms and a mix of freshly grated mozzarella, topped with sprinkled Parmesan. And, I can’t forget about the fresh basil marinara sauce component that meshes well together. Basically i used crushed garlic and onions, sauteed in olive oil. Then i added a can of high quality crushed tomatoes, fresh sprigs of garden basil and voila! A super simple and delicious dish! Hope you enjoy.
Exquisite Eggplants!! Below are the numerous health benefits from an article found, THREE CHICKS ON A DIET, of specific roles of eggplants in treatment and prevention to improve both the length and quality of life.
1. Reduced Risk of Cancer
When used properly, eggplant can provide many health benefits, including being important in the treatment and prevention of cancer. Eggplant has been found to be especially useful in the treatment of colon cancer due to the high amount of fiber found within eggplant. Fiber is important in the treatment of colon cancer because it is a relatively porous nutrient, and because of this, as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. For best results, individuals who are interested in reducing their risk for the development of color cancer should be sure to include the skin of the eggplant during consumption. Research has found that the skin of eggplant may contain more fiber that the actual eggplant itself.
2. Weight Loss
As stated above, eggplant contains high amounts of fiber, making it a great food in the fight against cancer. But, the fiber found in eggplant has other uses–namely, its ability to be a useful tool for people who are trying to lose weight. Fiber is a relatively “bulky” food, meaning that is takes up a lot of room in the stomach. Therefore, by eating eggplant in a salad or appetizer before a meal, dieters are likely to have a greater feeling of satiety, and generally eat fewer calories (thereby achieving a substantial weight loss with time). In addition, fiber is slow digesting, and takes a long time to move from the stomach to the digestive tract. Because of this, the eggplant keeps dieters feeling full for a longer period of time–and therefore, they won’t be as tempted to snack between meals, which will again aid in weight loss.
3. Better Skin Tone
Finally, eggplant contains a high amount of water–and similarly, aside from fat and bone, our bodies are composed of almost primarily water. Water has important roles in a variety of pathways through the body, but has been found to be especially important in the maintenance of healthy skin and hair. Individuals who are dehydrated are more likely to exhibit hair that is thin, dry and has split ends, along with skin that appears to be flaky, dry, with a greater number of lines and wrinkles. Consuming adequate amount of water through either water itself or through food items such as eggplant can not only improve the quality of your hair and skin, but also the general performance of your body. For best results, eat the eggplant raw–research has found that cooking it removes some of the water that is so beneficial.
Here’s the recipe!!
SERVES: 8
INGREDIENTS:
2 farm fresh eggplants, sliced about 1/4 inch thick
4 tbsp olive oil
sea salt, to taste
black pepper, to taste
fresh marinara sauce
1-2 cups mushrooms, any style
1 medium onion
5 squash blossoms, halved and interior removed
handful spinach
Parmesan, sprinkled
shredded mozzarella
INSTRUCTIONS:
preheat oven to 350 degrees.
Slice eggplant into fairly thin strips about 1/4 inch or so ( you may keep skin off or on) and place on a baking cookie sheet. Brush olive oil, sea salt and pepper on each sides. Let roast in the oven until tender; about 10-15 minutes.
While roasting, prepare the marinara sauce. Then the mushroom Florentine mixture. Sweat the onions and garlic until fragrant in a heavy bottom saucepan; about 2-3 minutes or until translucent and tender. Add the spinach and blossoms to the pan. Cook for another couple minutes until slightly wilted. Remove from stove and set aside.
Prepare a large baking dish and begin to layer the ingredients. I prefer to stack them individually but you may layer them like bricks. Start with a layer of marinara sauce beneath the first layer of eggplants, proceed with a light layer of sauce, then a layer of mushroom Florentine, the mozzarella and then back to the eggplant layer. Continue until utilized.
Cover with aluminum foil or if you have a glass topping. Bake for about 30-40 minutes, or until hot and bubbly. Remove from oven and let stand for 15 minutes before serving. Then enjoy!!
NUTRITIONAL VALUE: Calories 124; Cholesterol 2mg; Sodium 284mg; Total Carbohydrates 13.7mg; Dietary Fiber 5.6g; Sugars 5.9g; Protein 3.3g. Vitamin A 21%, calcium 3%, vitamin C 23%, and iron 14%. It’s low in cholesterol, high in fiber, iron, manganese, vitamin A, vitamin B6 and vitamin C.
Zucchini Chocolate Chip Brownies (0 Comments)
Here is a twist on a chocolate brownie that is moist, low fat and yummy! What a great way to use up those fresh zucchinis in a garden, plus sneaking in extra veggies into a delicious dessert. I must say, my boys are not fans of zucchini, but they sure do love it this way. Gobbled up in a matter of minutes! I love zucchini due to it’s versatility of utilization, it’s tasy and so nutrient dense. I enjoy grating this item into a pasta dish or even making zucchini crusted pizza. Just so yummy! It’s a plus when the whole family enjoys it too and not just you. A definite two thumbs up! So good and good for you!
Here are some lovely health benefits on zucchini from EAT THIS.
Did you know, one cup of zucchini has 36 calories and 10% of RDA’s of dietary fiber, which aids in digestion, prevents constipation, maintains low blood pressure and curbs overeating?! It helps to lower cholesterol due to it’s healthy amount of fiber, prevents carcinogenic toxins from settling into the colon (cancer prevention), studies show that the phytonutrients in zucchini aid in reducing symptoms of benign prostatic hypertrophy (BOH) – condition in which prostate glands enlarge and lead complications with urination and sexual dysfunction in men. Zucchini is high in vitamin C and A, along with the presence of copper. This is an anti-Inflammatory agent. It lowers the risk of heart attack and stroke prevention due to a mineral called magnesium, in which contains 10% in one cup serving. And this simple super food ingredient contains manganese, a trace mineral and essential nutrient that provides many health benefits and contributes to a slew of normal physiological functions. This simple super food also protects you against oxidative stress, thus allowing for healthy skin and proper wound healing. So, make sure you add this in your natural diet.
SERVES: 12
INGREDIENTS:
2 eggs
1/2 cup organic brown sugar
3/4 cup unsweetened applesauce
1 cup whole wheat flour, or preferred type
1/2 cup unsweetened cocoa powder
1 1/2 tsp baking soda
1 tsp cinnamon
1 1/2 cups grated zucchini
1/4 cup chocolate chips, optional
INSTRUCTIONS:
Preheat oven to 350 degrees.
In a bowl, combine eggs, sugar, salt and applesauce.
In a separate bowl, sieve the flour and cocoa powder. Then add baking soda and cinnamon. Mix well.
Combine both mixtures together until incorporated well.
Add the grated zucchini and chocolate chips to the mix. Stir until combined.
Pour mixture into 8″ x 8″ baking dish. Bake for 30-40 minutes, or until toothpick come out clean and center is slightly moist.
Allow to cool before slicing. Serve and enjoy!
Tip: For the zucchini it is best to grate and let drain in a strainer to remove excess water from the vegetable, normally about 15 minutes prior to assembling mixture.
NUTRITIONAL VALUE: Calories 85; Total Fat 2.4g; Cholesterol 28mg; Sodium 120mg; Total Carbohydrates 14.9g; Dietary Fiber 2g; Sugars 3.6g; Protein 3.2g. It’s high in manganese and selenium.
Peanut Butter Fudgesicles (0 Comments)
A simple summertime indulgence…….ahhh!! They are creamy, smooth and chocolatey. Why buy store bought, with just a few simple ingredients, they can be whipped up in a matter of five minutes. In addition, there are no artificial flavors, colors, or other additives that you find in the store bought packages. Plus, it’s a fun way to involve your kids in the kitchen. Growing up, my siblings and I would make pops in the summer quite a bit and was so much fun. And now, i started this fun treat with my twin boys and they surely love it. A definite two thumbs up, especially with the combination of peanut butter and chocolate. You can’t go wrong, right?!
Did you know, peanut butter was first made by the Aztecs hundreds of years ago? Today, peanut butter is a staple in most kitchens. It’s very healthy if you avoid the more processed type brands. I prefer the organic type and making my own at home. Super simple to make at home, all you need is a food processor and about 10-15 minutes. You have total control of ingredient flavors and quality control – the amount of honey, oil, or salt is up to you. Plus, you can get creative by adding in an element of almonds, hazelnuts, or chocolate. The process is very easy. After roasting, throw peanuts into the food processor. Just turn on and watch it go from crumbly to a thick paste and then finally a smooth and shiny texture. You may adjust the flavors along the way. I make my own a lot of the time, it’s so easy and tastes delicious.
The major health benefits of this super food nut is that it will increase an energy boost due to containing both protein and mono saturated fats, it will decrease the risk of heart disease with it’s healthy amount of fiber, create better overall circulation in the body, it will stabilize blood sugars levels, also contains resveratrol which will reduce the appearance of wrinkles and reduce the risk of cancer with levels of antioxidants and fiber in this yummy nut.
SERVES: 4
INGREDIENTS:
12 ounce coconut milk
4 tbsp cocoa powder
3 tbsp peanut butter
2 tbsp honey
INSTRUCTIONS:
Combine ingredients together in the food processor and blend until a smooth consistency. Pour and place into the desired molds. Allow to freeze for a few hours. Then you may enjoy!!
NUTRITIONAL VALUE: Calories 240; Total Fat 23; Saturated Fat 67mg; Sodium 67mg; Total Carbohydrates 9.2; Dietary Fiber 3.9g; Protein 5.6; Calcium2%, vitamin C 3%, and Iron 12%. A no cholesterol, low in sodium and high in manganese treat.