EASY LENTIL SOUP

-1 tablespoon of olive oil
-2 stalks of celery chopped
-2 carrots chopped
-1 onion chopped

Heat oil in a large saucepan and add above sauté for 5 minutes. Stir in
-3 garlic cloves chopped
Cook for one minute, then add
-5 cups of water
-2 cups of lentils
-1 (15 oz ) can of diced tomatoes
-2 bay leaves
-2 red or yukon gold potatoes diced
-2 teaspoons of Mrs. Dash
Bring to a boil and simmer covered, for 30 to 45 minutes
Add
1-2 cups of chopped greens (spinach, kale etc)
Simmer 10 minutes more.

Serve! 6-8 servings

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EASY SPLIT PEA SOUP

There are several reasons why I love this soup. It is sooo easy,economical, healthy, tasty, low fat and low salt!

-6 cups of water
-2 cups dried green split peas
-1 onion chopped
-2 carrots chopped
-2 celery stalks chopped
-2-4 garlic cloves chopped
-2 medium red potatoes cut to bite size pieces
– 2 teaspoons Mrs Dash or other spices
-salt and pepper to taste

In a large saucepan add all the ingredients and bring to a boil
Reduce heat to simmer, cover, and simmer for 1 hour or until peas are tender, stirring occasionally
Add salt and pepper to taste. Stir
Serve! “7 Servings”

RAW CACAO TRUFFLES

 

Truffles

¾ cups raw cacao powder (found in health food stores)

2 cups finely ground almonds or cashews (I used my blender, a food processor would work also)

½ cup raw organic honey (local is best)

3 tablespoon of organic coconut oil

A pinch of Sea or Himalayan salt

1 cup of shredded, dried, unsweetened coconut flakes. *

 

Combine all ingredients except the coconut flakes in a bowl and mix thoroughly. Roll dough in your palms into small balls. Dip in a bowl containing coconut flakes to coat. Freeze overnight and keep refrigerated until ready to serve.

Enjoy!

* You can also use more cacao powder, or chopped nuts to coat balls.

Asparagus Frittata

Local Asparagus are still available at the farm stands! Try this delicious way to appreciate this healthy vegetable!

asparagus frittata

3 Red Potatoes scrubbed, quartered, and roasted

1 Bunch of asparagus, tough ends trimmed

3 Tablespoons of olive oil

4 Green onions trimmed, chopped

4 Tablespoons of your favorite pesto (try my spring pesto recipe for this it was yummy)

10 Large eggs (get to your local farmers market or farmer for these)

3 Tablespoons of water

1/2 Teaspoon of sea salt

1/4 Teaspoon fresh ground pepper

*either 1 cup diced fresh mozzarella or other cheese  OR  healthier option 1/4 cup nutritional yeast (this is what I used and it was delicious we did not even miss the cheese)

Heat oven to 350 degrees

Cut asparagus into 1 inch lengths. Heat olive oil in a 12 inch cast iron skillet over medium heat. Add asparagus and cook until fork tender (2-3 minutes). Add green onions and cook several seconds. Remove from heat. Add potatoes, if using cheese sprinkle over vegetables now.

Whisk together eggs, water, salt, pepper, and pesto. Mix throughly.

Return skillet to low burner and pour egg mix over vegetables. Cook until bottom is nearly set about 3 minutes. Transfer to oven and cook until knife inserted in center comes out clean about 20 minutes.

 

(adapted from a recipe in the Providence Journal)

 

Spring Pesto

parsley cilantro pesto

 

PARSLEY AND CILANTRO PESTO
2 CLOVES OF GARLIC
1/2 CUP SUNFLOWER SEEDS
1/2 CUP PUMPKIN SEEDS
1 BUNCH OF FRESH CILANTRO
1 BUNCH FRESH PARSLEY
2/3 CUPS EXTRA VIRGIN OLIVE OIL
JUICE OF ONE LEMON
2 TABLESPOONS OF LEMON ZEST
SEA SALT OR HIMALAYAN SALT TO TASTE
SOAK SEEDS SEVERAL HOURS OR OVERNIGHT
PROCESS CILANTRO, PARSLEY, AND OLIVE OIL IN A FOOD PROCESSOR.
ADD SEEDS, LEMON JUICE, AND SALT.
PROCESS UNTIL PASTE OR YOU ARE HAPPY WITH THE CONSISTENCY
STORE IN A DARK CONTAINER. ALSO FREEZES WELL!
ENJOY!

GARBANZO BEAN STEW

Garbanzo vegetable stew

1 onion chopped

2 celery sticks chopped

3 carrots chopped

2 tablespoons olive oil

8 cups vegetable broth  (I use Imagine brand  “no chicken” low sodium broth)

1 lb sliced mushrooms

2 cups finely chopped kale or dark green of your choice

2 teaspoons turmeric

1-teaspoon coriander

2 15 oz cans garbanzo beans  (I like Eden brand)

2 tablespoons tahini  (sesame seed paste)

1 large roasted red pepper (I used bottled roasted red pepper)

¼ c parsley chopped

1-tablespoon Italian seasoning herbs

Salt and hot pepper to taste

In large soup pot sauté first 4 ingredients until onion is translucent 3-4 minutes. Add broth, spices, and mushrooms, and one can of beans (undrained) and simmer for 15 minutes. Add roasted peppers, kale, parsley and herbs, simmer 10 minutes or longer.

In a blender combine second can of beans undrained and the tahini, blend until smooth.

Jus before serving add the bean/ tahini mixture.

Salt and hot pepper to taste. Keep warm but do not boil.

Serve with crusty bread.

HEARTY WHEAT BERRY SOUP

 

 AN AMAZING WARMING SOUP FOR THESE  COLD WINTER NIGHTS!
1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED
2 TABLESPOONS OF OLIVE OILphoto-68
1 SWEET ONION DICED
2 CARROTS DICED
1 CELERY RIB DICED
3 GARLIC CLOVES MINCED
6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE
1 CUP FROZEN GREEN PEAS
¼ CUP PARSLEY CHOPPED
2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE
¾ TEASPOON DRIED THYME
1-CUP WHEAT BERRIES, RINSED
1 CAN DICED TOMATOES
½ CUP RED WINE
SALT AND PEPPER TO TASTE
HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.
ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.
SEASON TO TASTE.
SERVE WITH SOME PARMESAN SPRINKLED ON TOP
*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.