Tag Archives: Fiber

Simple Black Bean Soup

Posted on by

This soup is perfect for a cold evening. Simple to make, filling and packed with protein.

 

1 large onion chopped

1 tablespoon coconut oil or olive oil
black bean soup

1 red bell pepper cored and chopped

2 carrots chopped

5 cloves of garlic minced

3 cups of vegetable stock or water (I do half and half)

4 15 oz cans black beans rinsed and drained

1 bay leaf

2 teaspoons each, cumin, and chili powder

1/2 teaspoon chipotle  powder

1 tablespoon oregano

1 15 oz can diced tomatoes.

Saute onion in oil for 2-3 minutes until it softens. Add peppers, carrots and garlic. Continue sauteing 3-5 minutes more.

Add beans and liquid, bay leaf and spices.

Simmer for 20-30 minutes.  At this point, optional for thicker soups blend with an immersion blender or remove 1-2 cups of mixture and blend in a blender to the thickness you enjoy. (I like my soups thicker)

Add canned tomatoes with liquid. Simmer 15-20 minutes longer.

Season to taste with salt and pepper.

This soup can be frozen for up to 3 months!

Advertisement

Kale Salad 2 ways

Posted on by

The kale in my small garden is enjoying this cooler weather so I have been experimenting with some new dressings for my kale salads. Although I like kale, I most often use it in soups or in smoothies. I have had delicious kale salads at restaurants but never felt mine came out as well!

Here are two that I enjoyed!

#1

4-6 cups of chopped kale

#1 kale salad

#1 kale salad

#2 kale salad

#2 kale salad

1/4 cup white miso

1/4 cup Balsamic vinegar

2 Tablespoons olive oil

Massage above into chopped kale (I chop mine in the food processor as I like the pieces smaller)

Add almonds, grated carrots or beets, or dried cranberries, and walnuts. Garden tomatoes!

#2

4-6 cups of chopped kale

1 small avocado (1/2 cup)

1/2 tablespoon raw honey

1/4 cup lemon juice

1/2 teaspoon sea salt

1/2 teaspoon pepper

1/2 cup chopped pecans or walnuts

1/2 cup dried cranberries

1 large apple chopped

Massage first 5 ingredients in to kale (avocado smashes easily and mixes well) Add rest of ingredients and toss well.

Enjoy!!!

SWISS CHARD STIR FRY

Posted on by

This is one of my very favorite recipes, healthy, easy and satisfying! We grow swiss chard in our small garden as it does not take up too much room and is so nutritious!

4 cups of swiss chard leaves chopped  (stems removed)


swiss chard1one onion chopped

3 cloves of garlic chopped

olive oil or coconut oil to coat the bottom of the cooking pan

1/4 cup kalamata olives chopped

1/4 cup sun-dried tomatoes chopped.

swiss chard2

Cooked whole wheat pasta

In a large frying pan  or wok, saute onion in oil 3-4 minutes, add the garlic and saute 2-3 minutes more. Add the chard leaves, it will seem like a lot but they will cook down. Stir all to coat the leaves. Continue stirring until leaves have wilted. Add olives and tomatoes. Season to taste with salt and pepper. Optional, add crushed red pepper, and/or cherry tomatoes from the garden.

Serve over warm pasta! At our house this serves 2 people!

Enjoy!!

 

 

BUTTERNUT SQUASH NOODLES, BRUSSEL SPROUTS, AND MUSHROOMS

Posted on by

I am still enjoying trying recipes with my new spiralizer. In this recipe I tried a new way to cook the noodles and I think I like the taste better!


squash noodles

1 neck of a butternut squash peeled and spiralized

1 teaspoon of olive oil

salt and pepper.

Toss above together to coat and place on a pan lined with parchment paper in a 400 degree oven for 8-12 minutes. Toss halfway through.

2 cups of brussel sprouts prepared and sliced in half or quartered

1 cup mushrooms of your choice, sliced. I used shiitake as I love the flavor.

1 tablespoon of olive oil

While squash is roasting, cook brussels and mushrooms in a small frying pan with olive oil until the brussels are cooked but still crunchy.

Place the squash noodles on a plate, top with brussels and mushrooms, drizzle with *tahini lemon dressing or dressing of your choice.

Simple, healthy, and filling!

*Simple Tahini dressing 2Tablespoons of tahini, juice of half a lemon, zest of half a lemon (optional) stir, add water carefully to desired pouring consistancy

HEALTHY CHERRY CHOCOLATE CHIP”BLISS”BALLS

Posted on by

bliss-ballsThis a recipe that I adapted from one that “Forks over Knives” shared. They are easy, delicious and filled with healthy ingredients. Perfect for snacks or guiltless dessert. I found them very easy to make.

1C rolled oats
6 Medjool dates pitted and chopped
1/4C sunflower seeds
1/4C good quality chocolate chips
1/3 cup dried cherries (I used Eden brand tart cherries)
1t pure vanilla extract
3/4t sea salt (can be omitted)

Preheat oven to 375 and line a baking sheet with parchment paper.
Combine all the ingredients in a food processor and pulse until coarsely chopped
Add 1-2T water to help bind ( I needed to use 2 T)
Scoop 1T of mix and gently roll it into a ball, and place on the prepared baking sheet.
Bake for 18-20 minutes
Transfer to a wire rack to let cool

Bean Salad

Posted on by

bean saladThis Salad is great to make on a hot week to pair with a green salad!

1 can rinsed kidney beans (no salt preferable)

1 can rinsed garbanzo beans

1 1/2 cups organic shelled edamame (I use frozen)

1 1/2 cups organic corn (I use frozen)

1 1/2 cups green beans cut into 1 inch pieces ( at this weeks farmers market I got a bag of mixed green, yellow, and purple beans!!)

4-5 scallions or green onions finely chopped.

Mix all of the above into a bowl.

Dressing:

2 tablespoons Braggs apple cider vinegar

2 tablespoons olive oil (I used 1 tablespoon regular olive oil and 1 tablespoon lemon infused olive oil!)

Salt and pepper to taste.

Mix dressing in a small jar, mix well and add to bean mixture.

Enjoy!!