I’ve made this soup twice now and just love it! It’s a way other than salad to serve lettuce in a bowl and has a surprisingly refreshing yet dynamic flavor. ...
I’ve made this soup twice now and just love it! It’s a way other than salad to serve lettuce in a bowl and has a surprisingly refreshing yet dynamic flavor.
I thought it would be nice to share a soup recipe this time of year given the cooler temps in much of the country. Enjoy!!
Green Pea, Lettuce, and Fennel Soup
3 Tbsp unsalted butter
1 medium fennel bulb, chopped (about 2 cups), fronds reserved for garnish
2 large shallots, chopped
1 medium head Bibb lettuce, cut into 1/2 inch wide strips
1 package frozen petite peas (10 oz.)
1 1/2 cups low-sodium vegetable broth
3/4 tsp fennel seeds
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1. Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften, 6 to 7 minutes.
2. Add lettuce and stir until wilted, 1 to 2 minutes. Mix in peas, broth, and 1 cup water and bring to a boil. Cover, reduce heat to medium-low, and simmer until vegetables are just tender, 5 to 6 minutes.
3. Transfer to a blender, add fennel seeds, and puree until smooth. Return soup to the pot over low heat, add the salt and pepper, and thin with water if too thick for your liking. When heated ladle soup into bowls and garnish with fennel fronds.
Makes 4 Servings: Per serving: 175 cal; 9g fat; 18g carbs; 6g sugar; 289mg sodium; 6g fiber; 7g protein
This simple appetizer dish is a nice variation from the traditional Prosciutto & Melon. It takes minimal ingredients and requires no cooking at all. Note the red and green color combination which makes this a nice appetizer to serve over the holiday season. Happy Holidays and do enjoy!!
Prosciutto – wrapped Greens
1 1/2 tbsp lemon juice
1 tsp Dijon mustard
1/4 cup grated Parmesan cheese
1 minced shallot
1 minced garlic clove
1/4 cup olive oil
1 bag arugula
1 package prosciutto
1. Whisk 1 1/2 tbsp lemon juice with 1 tsp Dijon mustard and 1/4 cup Parmesan cheese.
2. Add the minced shallot and the minced garlic clove.
3. Whisk in 1/4 cup olive oil
4. Place the arugula in a medium bowl, pour dressing over greens and mix thoroughly.
5. Spread out a slice of the prosciutto on a board and place a pinch of the salad greens on one end. Roll the greens up tightly in the piece of prosciutto until you have a fat little cigar. Repeat this process until you have used all the prosciutto pieces.
Voila… simple, sophisticated and delicious!
I’ve always thought it would be good to have a good lentil soup recipe under my belt. I like this one because the spices used are cumin and curry which are two of my favorites. This is a great soup to make in the winter time because it’s hardy and nourishing.
Curried Red Lentil Soup
2 cups red lentils
1 qt. vegetable broth
1 large onion, finely chopped (2 cups)
4 celery stalks, finely chopped (1 1/2 cups)
2 large carrots, finely chopped (1 1/2 cups)
2 cloves garlic, minced (2 tsp.)
1/4 cup chopped cilantro
1 Tbsp. curry powder
1 tsp. ground cumin
2 Tbsp. lemon juice
1. Bring lentils, broth, and 4 cups water to a simmer in a large pot. Skim away foam that rises to the top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.
2. Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more until lentils are soft.
3. Season with salt and pepper, if desired, and stir in lemon juice. I would recommend adding a little salt and pepper to taste and to use fresh lemon juice.
P.S. I added a little spinach in my serving to get a little more nutrients and greens in this dish.
(Per 1 1/2 cup serving: 283 Cal; 19g Protein; 2g Total Fat (<1g Sat. Fat); 50g Carbs; 0mg Chol.; 263mg Sodium; 13g Fiber; 7g Sugar)
I was craving a pumpkin dessert the other day so went to the grocery store, scoured the baking isle and came up with this concoction. I admit this recipe is far from scratch but in a pinch it does the job and can save some on cost of ingredients.
Try this recipe for a holiday party dessert and it’s sure to be a crowd pleaser!
1 box Pillsbury Pumpkin Quick Bread / Muffin mix
1 cup milk
1/3 cup canola oil
1 10 oz. bag Nestle’s Toll House Dark Chocolate Morsels
1 12 oz. Betty Crocker container Whipped Cream Cheese spread
1 2.25 oz. bag Diamond chopped pecans
1. Preheat your oven to 350 degrees
2. Remove the whipped cream cheese spread from the refrigerator if it is not already out.
2. Combine the bread / muffin mix with the eggs, oil, and milk & stir until well combined.
3. Add the dark chocolate morsels and fold evenly into batter.
4. Line a mini muffin pan with mini muffin paper cups and fill each cup 3/4 full with batter. Make sure each portion contains at least several dark chocolate chips.
5. Bake the muffin cakes for 15 minutes (insert a toothpick to ensure it comes out clean to determine cakes are done).
6. Let cakes cool completely
7. Lightly toast the pecan pieces by sautéing them in a pan over low heat (move the pieces around every few minutes to ensure they don’t burn). Remove from heat and let cool…
8. Once the muffin cakes are completely cool, top them with some cream cheese frosting and roasted pecans.
Voila…DELICIOUS, easy and visually oh so cute pumpkin dark chocolate muffin cakes! Now just enjoy them and share the wealth :).
Hi Everyone! I hope this finds you well and enjoying the fall months. It’s such a beautiful time of year.
As most of you know I enjoy researching and finding new products which are nutritious in nature or just plain good, that seem worth trying. As I come across products that seem to have tremendous nutritional value and or serve as good new additions to the shelves, I blog about them to help you filter through all the products that line the shelves these days. Today I’m introducing two new products I’ve recently found which serve as excellent nutritious breakfast items…. Kashi GoLean Vanilla Graham Clusters and SO Delicious Cashew Milk.
From my experience the Kashi GoLean Vanilla Graham Clusters may be easier to find than the SO Delicious Cashew Milk just yet. I went to two stores before I found the Go Lean Vanilla Graham Clusters and four before finding the cashew milk. The verdict…
Go Lean Vanilla Graham Clusters = Much like the original GO Lean this comes with puffs, twigs, pieces, and well, clusters, I guess. I didn’t get an overwhelming sense of clusters as I would imagine and want clusters to be but none the less, I like the variety of bits and crunch in the cereal. It has a mild vanilla flavor and only packs a whopping 170 cal per cup with 36g carbs, 9g sugar (love that), 9g fiber, and 11g protein. This with some blueberries on top and a cup of unsweetened vanilla cashew milk and you’re sure to be satisfied well into the early afternoon. It’s energy and nutrition all in one with a satisfying crunch!
SO Delicious Cashew Milk = After going to several stores, I finally found this in a Whole Foods in the area. I was delighted to find an unsweetened vanilla kind so went with that option. There was, however, a plain unsweetened option as well. Overall I found this nut milk a little thicker than Almond Milk but not overly thick. It has what I thought was a very mild cashew flavor and is not overwhelming at all. It’s satisfying, nutritious and low in calories. This nut milk has 35 calories in one cup, 3.5g fat, 1g carb, 85g sodium, 0g sugar (awesome!), and 0g protein (not so good but ok if pairing with a cereal such as GO Lean VG Clusters). The upside is this cereal also packs a lot of Vitamin D, Vitamin B12, Folate, Magnesium, and Selenium. If you’re in to trying various nut milks, I’d give this one a try but do admit I think I like almond or almond / coconut better.
So there you have it, a few new grocery items to lean about and possible add to your grocery list.
Stay tuned for several cancer fighting, immune building, energy building, and detoxifying products I’m currently researching….
To Good Health,
This past week I made two recipes from a cookbook called The Cancer Fighting Kitchen by: Rebecca Katz with Mat Edelson. Like many people in this world, I have recently been affected by a loved one being diagnosed with cancer. Treating cancer can be an unbelievably toxic time for the body being treated. It can sometimes be difficult but essential at the time of treatment to nourish the body as best you can with nutritious cancer fighting foods. These two recipes each contain nutrients which have been proven to be nutritious and nourishing for the body. The cauliflower in the Curry Cauliflower soup has many cancer fighting enzymes and the curry, cumin, and cinnamon serve as anti-inflammatories. In the Salmon Salad, there are omega 3 fatty acids which are also said to be anti-inflammatories and the protein source in salmon is excellent. It’s essential to get an adequate of protein in the body when going through toxic treatments such as chemotherapy and radiation to keep the calorie content up and to serve as a muscle fuel.
Regardless of these two recipes coming from The Cancer Fighting Kitchen cookbook, they are delicious and nutritious and can serve as great luncheon foods or the soup can serve as a great lunch or dinner course in the fall months. Right now is the perfect time of year to make this soup and the salmon salad is easy-peasy! Enjoy…
Curry Cauliflower Soup
1 head cauliflower, cut into florets
3 tbsp. extra-virgin olive oil
1 cup finely diced yellow onion
2 carrots peeled and diced small
1 cup finely diced celery
1 tsp. curry powder
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/8 tsp. ground cinnamon
6 cups vegetable broth
Creme fraiche for garnish
Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
Toss the cauliflower with 1 tbsp. of the olive oil and 1/4 tsp. of salt, then spread it in an even layer on the prepared pan. Bake until the cauliflower is tender, about 25 minutes.
While the cauliflower is roasting, heat the remaining 2 tbsp. olive oil in a sauté pan over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 3 minutes. Add the carrots, celery, and 1/4 tsp. salt and sauté until the vegetables begin to brown, about 12 minutes.
Add the curry powder, cumin, coriander, cinnamon, and another 1/2 tsp. of salt and stir until the spices have coated the vegetables. Pour in 1/2 cup of the broth to deglaze the pan and cook until the liquid is reduced by half. Remove from the heat.
Pour 3 cups of the remaining broth into the blender, then add half of the sautéed vegetables and roasted cauliflower. Blend until smooth, then pour the mixture into a soup pot and repeat the process with the remaining 2 1/2 cups broth and the remaining vegetables and cauliflower. For a thinner consistency, add another cup of broth.
Gently reheat the soup over low heat, then do a FASS (Fat, Acid, Salt and Sweet) check. You may want to add a spritz of fresh lemon juice and another 1/4 tsp. salt.
Serve garnished with a dollop of crème fraîche.
Per Serving: Calories: 165; Total Fat: 7.5g; Carbohydrates: 23g; Protein: 5g; Fiber: 7g; Sodium: 260mg
Lemon Mustard Salmon Salad
1 7 1/2 oz. can boneless, skinless, sockeye salmon, drained, or leftover Poached Salmon.
2 tsp. Dijon mustard
2 tsp. freshly squeezed lemon juice
2 tsp. extra-virgin olive oil
Pinch of cayenne
Pinch of sea salt
3 tbsp. finely chopped celery
2 tbsp. finely chopped fresh flat-leaf parsley
Put the salmon in a bowl and break into small pieces with a fork.
Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery, and parsley, then do a FASS check (Fat, Acid, Salt, Sweet). If needed, adjust the flavors with lemon juice and a pinch of salt.
Per Serving: Calories: 180; Total Fat: 8.5g; Carbohydrates: 1g; Protein: 27g; Fiber: 0g; Sodium: 670mg
This is a recipe for a unique salad comprised of beets, carrots, dried cranberries and a whole variety of fresh and dried herbs. It’s presentation is pretty and can serve as a nice gourmet veggie starter. It’s a variety of salad you don’t see often so might serve as a nice change. The colors are a great representation of fall yet it’s flavor is light and refreshing enough to serve in the summer months. Here’s to creativity in the kitchen :)!
2 crushed garlic cloves
1/4 cup white balsamic or white wine vinegar
1/4 cup dried cranberries
4 medium carrots (using the multi-color carrots is nice)
2 beets (one red and one yellow is nice)
1/4 cup fresh flat leaf parsley
1/4 cup fresh mint leaves
sea salt & pepper to taste
garlic powder to taste
3 tbsp extra virgin olive oil
herb goat cheese
2 tbsp roasted and salted pepitas
2 tbsp walnuts (optional)
Dried Oregano (optional)
Dried Rosemary (optional)
1. Combine crushed garlic, vinegar and dried cranberries in a bowl (let sit one hour).
2. Preheat oven to 325 degrees (You can serve this dish using raw and or cooked veggies but I chose to roast mine this time. If you choose to use raw veggies, slice both the beets & carrots very thin, then marinate with the vinegar + other ingredients for a couple hours before serving. Be sure to refrigerate – best served cold.)
3. Slice the top and bottom of the beets off. Place each beet in a piece of tin foil big enough to cover it – drizzle with olive oil, garlic powder, salt and pepper and close the tin foil, covering the beet completely.
4. Slice the carrots in to thirds or halves and then cut each piece in half. Drizzle the carrots with olive oil, salt and pepper, and garlic powder to taste.
5. Place the beets and carrots on a non-stick baking dish and roast for 40 minutes. The carrots may take less time so check them and remove before over cooking.
6. Remove the beets after 40 minutes and open the tin foil (Be careful, these will be hot!)- let cool.
7. Once cooled, wearing gloves, remove the skin from the beets and slice into match stick size pieces (don’t be too particular here…just cut them into reasonable size serving and eating pieces). Cut the carrots to match stick size pieces as well.
8. Remove the garlic from the vinegar mixture.
9. Chop the fresh parsley, mint and add to the vinegar mixture along with the chili, salt & pepper to taste, lemon juice, and oil.
10. Add the veggies and mix everything together to blend well.
11. Place about one cup on the center of each plate, top with a little herb goat cheese, pepitas, and optional ingredients if you like.
Voila, a BEAUTIFUL salad which seems labor intensive but it’s really not. Enjoy!!
If you’re looking for a low carb bread, I may have found a product you want to check out. It’s made by Julian’s bakery and called Paleo Bread – Coconut. You can find detailed information here…
Whenever I find a product that seems like it has health benefits people would want to be aware of and perhaps isn’t one of the more commercialized products, I try and let my readers know. This is one such product that is starting to show up in some health food stores but it lives in the freezer section which is often overlooked.
That’s actually one of the reasons I like this product because it keeps best in the freezer. I have a small family of two and gave up buying bread years ago. The problem was I would never eat even a fraction of it before it went bad and when I did freeze it I never thought it tasted the same defrosted. This bread however, thrives in the freezer and whenever I want a piece, I take a few out, put them in a plastic bag and in the refrigerator for several days until I eat them. It works out perfectly :).
Along with the storing benefits, this bread is free of gluten and starch which for me can be a belly buster. One piece provides a whopping 5g protein, 5g fiber, and only 6g carbohydrates. For more detailed nutritional information read here:
Ingredients: Purified Water, Organic Coconut Flour, Egg Whites, Psyllium Seed Powder, Organic Apple Cider Vinegar, Potassium Bi-Carbonate (Potassium), Salt.
Coconut is Low Carb & Low Calorie: The term available carbohydrate refers to the portion of carbohydrates that have the potential to raise your blood sugar levels and provide calories, or energy. Available carbohydrates include both sugar and starches, but exclude dietary fiber. You can calculate the available carb content of any food simply by subtracting its fiber content from its total carb content. In the case of all-purpose white flour, the available carb content is 23.1 g per 1/4 cup and whole-wheat flour has 18.4 g of available carb per 1/4 cup, while coconut flour contains 7 g of available carbohydrate per 1/4 cup.
Because of its lower available carbohydrate content, coconut flour can prevent blood sugar spikes and help you maintain more even blood sugar levels after eating, which is especially helpful if you have diabetes or are trying to lose weight.
High Fiber Content: Coconut flour contains a lot more fiber compared to any other flour, with as much as 12 g per 1/4 cup, compared to only 3 g for the same serving of whole-wheat flour. You should get between 25 and 38 g of fiber a day, according to the “2010 Dietary Guidelines for Americans,” to help you stay regular and prevent constipation. A higher fiber intake can also help you feel fuller with fewer calories, which is especially helpful if weight loss is a goal.
So, if you’re need of a product like this for whatever reason, give Julian’s a try and see what you think. I will tell you the consistency is different than regular bread so don’t expect it to be the exact same. Of all of Julian’s bread, this Paleo – Coconut is by far my favorite!!
I know I usually post recipes but today I thought I’d change it up a bit and just post on a creative storage idea. As many of us know, it’s all about the little things, right? Well, I certainly think so and when you walk around your house / look about your kitchen it’s always nice to have that little something that jumps out and makes you smile!
The other day I went to my patio garden and picked some basil, rosemary, and sage that I have grown this year. I came upstairs, into the kitchen and looked around for an area to store what I had picked. I thought, well, I could wrap them in wet paper towels, put them in plastic bags, and put them in the fridge (another good way to store herbs). But then I thought, boring and out of sight, out of mind…not good cause I wanted to make sure and use them over the weekend.
I opened my mugs cabinet and voila! I looked at some cute mugs I had and thought, perfect! I put a little water in the mugs and dropped the herbs right in.
So what do you think?
All I know is whenever I come in the kitchen and look at these it does two things: puts a smile on my face and reminds me to use them ;)!
I hope everyone is having a great weekend!
Chutney’s are one of my all time favorites! The color, flavor and vibrancy remind me of India, a place where color, flavor and simplicity are cornerstones of the culture and location. In the South, chutney’s are a stable and paired with Naan, Idli, Samosas and Dosas to name a few. It’s perfect for the hot weather climate where a lighter dish is more appetizing.
Today I made a Mint Chutney and Mango Chutney…both are easy and last several weeks in the fridge. It’s the perfect time of year to capitalize on Mango’s while they are in season!
Mint Chutney Recipe
3 tbsp. low-fat Greek yogurt
1 tsp. each minced serrano chile and fresh ginger
1/2 tsp. salt
2 cups loosely packed cilantro
1 cup loosely packed fresh mint leaves
1 cup chopped onion
1 tsp. lemon juice
1 sprig of cumin
1. Put all ingredients in a food processor and whirl until very smooth. Add more lemon juice if needed.
Mango Chutney Recipe
4 cups roughly chopped mango or 4 mangos
2 tbsp. freshly grated ginger
3 tbsp. crushed garlic
1/2 cup apple cider vinegar
1 tsp. hot red chili pepper minced or 1/2 tsp. dry flakes
salt to taste
1. Combine all the ingredients and cook them in a saucepan on medium heat. Allow to simmer for 30 minutes.
2. Remove, cool, and allow to chill in the refrigerator.
And in case you’re interested, here’s a little more info. on Southern Indian Cuisine…