Now and Later Veggie Curry (Slow-Cooker / Freezer Meal)

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Now and Later Veggie Curry Ready for the Freezer

I posted 4 years ago (!!) about slow cooking, and I’m finally starting to have a love-love relationship with it. I have to admit, for quite a while, my crockpot did nothing other than look down on me and laugh from its prime real estate space the pantry. Now, it is pure LOVE, especially with the discovery of Little House on the Prairie-style freezer meals. So what if they didn’t have freezers on the prairie? I can still wear my apron and bonnet and call it homestead survival.

So here is my latest. I make a double batch: One goes in the crockpot for that night’s dinner, and the other compilation gets thrown in the freezer. The freezer concoction can be taken out and thawed in the fridge overnight and then tossed into the crockpot in the morning. 2 dinners, 1 dinner-prep cleanup, and lots of telecommute cooking.

Now and Later Veggie Curry
Serves 6

1 block extra firm tofu, diced
1 cup cooked garbanzo beans
1 cup frozen peas
1 cup fresh or frozen greens

15 oz tomato sauce
1/2 can coconut milk
1 cup water
2 tsp garlic powder
2 Tbsp curry powder
1 tsp salt
1 tsp crushed red pepper (optional, makes it quite spicy)
2 Tbsp agave nectar
1 onion, diced (optional, sometimes I skip this b/c I don’t have onions or time to chop)

Add all ingredients to crockpot and/or freezer container.* For the crockpot meal, cook on “low” for 3 hours. Thaw freezer meal in fridge overnight before crockpotting. Serve over rice or with whole grain bread.

*Sometimes I take the extra step and combine the tomato sauce, milk, water, spices, and agave in a bowl, and stir through–or even use a mixer–and then pour it over the chunky ingredients. I poured it over the tofu and beans, and then added the peas and greens in the picture above.

Nutrition Info Per Serving: 213 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 25 g carbohydrates, 4.5 g fiber, 7.5 g sugar, 13 g protein, 74% vitamin A, 36% vitamin C, 60% manganese, 17% folate, 12% calcium, 17% iron, 20% phosphorous, 11% zinc, 15% selenium, 22% magnesium.

What’s YOUR favorite freezer meal?

Breakfast Detox Soup

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Day 6! That happened fast, right?

I confess that I just could NOT drink a cold smoothie today. I went for a 15-degree walk this morning and the last thing I wanted when I came back inside was a freezing cold green smoothie to further numbify my feet and hands. Ice statue just wasn’t on my morning agenda.

So, I pulled some ingredients out of the fridge and made this Detox Soup instead. Dare I say it was better than a hot cup of coffee? Clearly the Detox is morphing my mentals!

Detox Soup
Serves 4

2 cups filtered water
1 cube vegetable bouillon
5 basil leaves, torn
2 cups chopped kale
5 carrots, scrubbed, unpeeled, chopped
1 cup garbanzo beans
1 cup crushed tomatoes (from a can)
1/2 teaspoon salt
Dash pepper

Bring all ingredients to a boil and then simmer for 10 minutes. Good morning, warm sunshine!

Detox Day 3: A few questions answered. Video!

Happy Day 3! Enter more questions in the Comments and I’ll answer them from another oddball room in my house ;-) Cheers! xo

Detox Day 2: The Hummus Understudy

Lentil Pate

You survived Day 1 and most of Day 2! You are rockin’ this detox like it’s your job! Your reward is a new recipe, or a reminder of a recipe. As much as you love the award-winning vegetable delivery vehicle of 2004, once in a while it’s sure nice to have an alternative. So, here it is from Skinny Dish. A pâté so zesty and brown (pâté is supposed to be brown, people), that it will have you saying ooh la la in no time! Shmear it on large veggie slices or rice crackers while detoxing.

Lentil Pâté
Makes 10 (¼-cup) servings
Prep time 10 minutes

Spread this tangy pâté on Sesame Melba Rounds, toasted baguette slices, or pipe it into hollowed-out cherry tomatoes or steamed and hollowed-out Brussels sprouts. It even works well as a sandwich spread. Heck, eat it right off the spoon for breakfast. You only live once!

1 (17.6-oz) pkg refrigerated Steamed Lentils, or 2 ½ cups cooked lentils
5 cloves garlic, peeled
12 large pitted black olives
3 Tbsp capers, with juice
2 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp chopped fresh rosemary (optional)
¼ tsp salt
1/8 tsp black pepper

1 In a food processor or powerful blender, process all ingredients together until combination is a smooth paste (some chunks may remain).

2 Store leftovers in the fridge for up to 5 days.

NUTRITION SNAPSHOT
Per ¼-cup serving: 81.5 calories, 2 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 301.5 mg sodium, 11 g carbohydrates, 4.5 g fiber, 1 g sugar, 4.5 g protein, 0.5% vitamin A, 3.5% vitamin C, 2% calcium, 11.5% iron

Detox Day 1: Emergency Cookies

PB cookies

Happy Detox Day 1! I just love this day. Everything green is exciting and beautiful. A piece of fruit tastes like sugary heaven, and the background headache is somehow OK. Enjoy!

Well, as a preventative measure just in case the excitement of plant matter wears off during the week, make up a batch of these. They fit in the detox guidelines nicely and will taste oh so good while you’re drowning in raw green goodness. I mean, while you’re LOVING drowning in raw green goodness of course. To dessert!

Gluten-Free, Banana-Sweetened Almond Butter Cookies
Makes 20

1 cup gluten-free oat flour, almond meal, or coconut flour (see below on how to make oat flour)
1 cup cooked garbanzo beans (no liquid)
1/2 cup almond butter (or other nut or seed butter)
1 ripe banana

Preheat oven to 350 degrees.

To make oat flour, in a food processor or blender, blend about 1 1/4 cups of gluten-free oats to make about 1 cup of flour. Set aside.

In a food processor or Vita-Mix, blend beans, nut butter, and banana until creamy.

Combine “flour” with bean mixture until mixed through.

With wet hands, form dough into balls (if not detoxing, the balls can be rolled into a bit of sugar at this point), and place on an ungreased baking sheet. Press down in a criss-cross fashion with a wet fork to prevent sticking.

Bake for 10 minutes.

Per cookie: 77 calories, 4 g fat, 9 g carbohydrate, 2 g fiber, 1 g sugar, 2 g protein.

See you tomorrow! xo

Detox Recipes All in One Place!

No more dead links or clicking around! Here are all the detox recipes in one place. Phew! I’ll be posting more alternatives throughout the week as well. Enjoy that coffee and toast today!  XO


Smoothies & Shakes

Army Green Beauty (Green Juice)
Chia Colada
Spirulina Colada
Chia Daiquiri
Brown Hippie Smoothie

Pumpkin Smoothie
Watermelon Protein Cooler

Carrot Orange Cucumber Shake

Carrot Orange Cucumber Shake


Carrot Orange Cucumber Shake

Makes 4 (1-cup) servings

Too busy to chew your veggies? Let your blender do the work. This nutrient-heavy combination includes ginger, which eases digestion, calms your appetite, and makes you feel tingly all over. Feel great getting more than a day’s recommended supply of vitamin A in one cup!

3 carrots, scrubbed, unpeeled, and cut into large chunks
½ organic cucumber, unpeeled
2 oranges, peeled
½-inch round piece ginger, peeled*
1 cup chilled filtered water
10 ice cubes (a handful)

1 Blend ingredients together until smooth. For a thicker smoothie, add more ice cubes, a handful at a time. For a thinner smoothie, add more chilled filtered water, ¼ cup at a time.

2 Store leftovers in the fridge for up to 24 hours. Or, pour leftovers into popsicle molds for a delicious frozen treat.

NUTRITION SNAPSHOT
Per serving: 47 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 32 mg sodium, 11 g carbohydrates, 2.5 g fiber, 6.5 g sugar, 1 g protein, 113.5% vitamin A, 50.5% vitamin C, 4% calcium, 1.5% iron

*Fresh ginger root can easily and safely be peeled by using the edge of a metal teaspoon. You’ll get over the root’s bumps and lumps without wasting any prime ginger.

Shamrock Smoothie

Shamrock Smoothie


Shamrock Smoothie

Makes 4 (1-cup) servings
Prep time 5 minutes

You know it’s going to be a good day when you get a serving of vegetables at breakfast. This green machine is not only naturally sweet, delicious, and a favorite among kids, but the raw greens and Very Green powder pack a powerful chlorophyll punch. Chlorophyll is a cleansing and purifying agent, and it helps relieve congestion, lower high blood pressure, strengthen blood, and even increases energy levels. Sold? Add ¼ cup protein powder (such as Organic Hemp Protein Powder, Vanilla Flavored) for an extra 4.5 grams of protein, 5.5 grams fiber, and 65 calories per serving.

1 banana
1 cup frozen Pineapple Tidbits
1 cup frozen Mango Chunks (about 14 pieces)
½ cup green grapes (preferably organic)
2 Tbsp orange juice concentrate (not reconstituted)
1 Tbsp Very Green Dietary Supplement, or other green superfood powder (optional)
1 large handful (about 1 cup) raw baby spinach or kale (preferably organic)
2 cups unsweetened almond milk

1 Blend all ingredients together until smooth. Cheers!

2 Leftovers will not keep very well in the fridge. Pour leftovers into popsicle molds for a delicious frozen treat.

NUTRITION SNAPSHOT
Per serving: 114 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 101 mg sodium, 25 g carbohydrates, 3 g fiber, 15 g sugar, 2 g protein, 27% vitamin A, 44% vitamin C, 13% calcium, 7% iron

Purple Nurple

Purple Nurple


Purple Nurple

Makes 4 (1-cup) servings
Prep time 5 minutes

The deep color of blackberries, blueberries, and raspberries is thanks to their high anthocyanin content—the antioxidant that helps lower cancer risk, improve urinary tract health, memory function, and promote healthy aging. These berries also have ellagic acid—another tough anti-viral, anti-bacterial, and anti-cancer compound getting a name for itself in the area of tumor reversal. Need a wicked awesome way to get these powerhouses into your being? Search no more!

2 cups frozen Fancy Berry Medley, or other frozen berry mix
2 cups (16 oz) organic original soy milk, or other non-dairy milk
1 cup filtered water
3 Tbsp orange juice concentrate (not reconstituted)

1 Blend ingredients together until smooth. For a thinner smoothie, add more water, ¼ cup at a time.

2 Store leftovers in the fridge for up to 1 day (may need to re-blend), or pour leftovers into popsicle molds for a delicious frozen treat.

NUTRITION SNAPSHOT
Per serving: 99 calories, 2 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 35 mg sodium, 16 g carbohydrates, 3 g fiber, 12 g sugar, 5 g protein, 5.5% vitamin A, 26.5% vitamin C, 16% calcium, 9% iron

Peachy Green Tea Smoothie

Peachy Green Tea Smoothie


Peachy Green Tea Smoothie

Makes 4 (1-cup) servings
Prep time 5 minutes

Green tea is loaded with immune-boosting antioxidants, and regular consumption may even increase your metabolism. A chilled smoothie is a refreshing way to get your tea on, and is especially handy during summer months when hot tea is the farthest thing from your mind.

1 (8-oz) cup brewed double-strength (2 tea bags) green tea, or decaf green tea
2 cups ice cubes
2 peaches, unpeeled, pit removed (preferably organic), or 4 Yellow Cling Peach Halves
1 banana

1 Blend ingredients together until smooth. For a thicker smoothie, add more ice, a handful of cubes at a time.

2 Leftovers will not keep very well in the fridge. Go share with a neighbor.

NUTRITION SNAPSHOT
Per serving: 48 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 12.5 g carbohydrates, 1.5 g fiber, 3.5 g sugar, 0.5 g protein, 5.5% vitamin A, 10% vitamin C, 0.5% calcium, 1% iron

Mango Lassi

Mango Lassi


Mango Lassi

Makes 3 (1-cup) servings
Prep time 5 minutes

Have this beta-carotene-rich drink for breakfast, a snack, or an after-meal treat. Antioxidants never tasted so good!

1 cup frozen Mango Chunks (about 14 pieces), or 1 mango, cut into chunks, plus 1 cup ice
1 Tbsp orange juice concentrate (not reconstituted)
1 tsp vanilla
2 cups (16 oz) almond, soy, or other non-dairy milk
Dash ground cardamom or nutmeg (optional)

1 Blend all ingredients except ground cardamom or nutmeg together until creamy.

2 Pour into glasses and top each one with a dash of cardamom or nutmeg, if using.

3 Store leftovers in the fridge for up to 1 day (may need to re-blend), or pour leftovers into popsicle molds for a delicious frozen treat.

NUTRITION SNAPSHOT
Per serving: 113 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 100 mg sodium, 21.5 g carbohydrates, 2 g fiber, 15.5 g sugar, 1.5 g protein, 23.5% vitamin A, 28.5% vitamin C, 13.5% calcium, 5.5% iron


Salads & Veggies

Mango Summer Salad

Mango Summer Salad

Mango Summer Salad
Makes 4 servings or 2 meal-size servings
Prep time 20 minutes

This refreshing salad is based on a summertime invention by Jan Graves, a photographer by day and cooking instructor by night in Arlington, Virginia. She enjoys a supersized helping on hot summer days.

5 oz (½ bag) Sorrento Baby Arugula Blend
6 fresh basil leaves, chopped
1 ripe mango, peeled and cut into chunks*
1 cucumber, peeled if not organic, and cut into small chunks
1 medium tomato
1 ear of white corn, cut off the cob (uncooked), or 1 cup frozen Cut White Corn, thawed
1 (15-oz) can garbanzo beans, drained and rinsed
¼ cup white balsamic vinegar
2 Tbsp Raw Blanched Slivered Almonds

1 In a large salad bowl, toss all ingredients, and serve.

2 Because there isn’t any oil in this recipe, leftovers will keep in an airtight container in the fridge for up to 2 days (oil wilts the lettuce immediately).

NUTRITION SNAPSHOT
Per serving (¼ of recipe): 206 calories, 3.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 369 mg sodium, 39.5 g carbohydrates, 8 g fiber, 15.5 g sugar, 9 g protein, 56% vitamin A, 39.5% vitamin C, 5% calcium, 9% iron

*The porcupine method for cutting a mango: Using a sharp knife, carefully slice all the way down alongside the seed on the narrower side of the mango. Repeat along the other side of the seed. Score cross-hatch lines in each fruit half, almost all the way to the skin, but without piercing it. Turn the skin inside-out to eat on its own, or slice off each chunk with a small paring knife. Slice remaining flesh off from around the seed.

bean salad
Kaleidoscope Bean Salad

Makes 6 (1-cup) servings
Prep time 5 minutes

Need a healthy potluck dish, but don’t have a lot of time to prepare it? This colorful salad will wow the masses with only a few minutes of prep and a handful of ingredients. Feature it as a super side dish, blend it into a bean dip, stuff it into a burrito, toss it into soup, or serve atop a bed of greens.

½ purple onion, diced
1 red bell pepper, diced (preferably organic)
1 (15-oz) can pinto beans, drained and rinsed
1 (15-oz) can kidney beans, drained and rinsed
1 cup shelled edamame (green soy beans), thawed if frozen
1 cup frozen corn kernels, thawed
¼ cup Light Champagne Vinaigrette, or other low-fat vinaigrette dressing
1/8 tsp sea salt

1 In a large mixing bowl, stir together all ingredients.

2 Store leftovers in the fridge for up to 3 days.

NUTRITION SNAPSHOT
Per serving: 216 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 390 mg sodium, 35.5 g carbohydrates, 11 g fiber, 4 g sugar, 13 g protein, 3% vitamin A, 44% vitamin C, 9.5% calcium, 14% iron

Tofu Feta Salad
Tofu Feta, Walnut, and Beet Salad

Makes 4 servings
Prep and cooking time 20 minutes

Think warm goat cheese salad without the fat, without the goat, and with ALL the flavor. The dill and white balsamic add a beautiful touch to the flavor mélange.

2 tsp grapeseed oil
½ (15-oz) block organic firm tofu, drained and pressed for 10 minutes*
1 tsp salt
½ tsp dill weed
1 (6-oz) bag baby spinach (preferably organic)
1 (10-oz) bag shredded green cabbage
1 (8-oz) pkg Steamed & Peeled Baby Beets, drained and cut into strips, or 6 small beets, peeled, boiled, and cut into strips
¼ cup white balsamic vinegar
¼ cup whole walnuts

1 In a medium-sized skillet over high heat, heat oil, tofu, salt, and dill, crushing tofu into crumbles and stirring until tofu begins to brown, about 7 minutes.

2 On each of 4 plates, place ¼ of the spinach, followed by ¼ of the cabbage, ¼ of the beets, ¼ of the tofu mixture, 1 Tbsp balsamic, and 1 Tbsp walnuts. Serve immediately.

3 Leftovers don’t keep well, but the tofu mixture and other ingredients can be stored in the fridge and kept on hand for up to 5 days for easy salad making.

NUTRITION SNAPSHOT
Per serving: 176 calories, 9.5 g total fat, 1 g saturated fat, 0 mg cholesterol, 650 mg sodium, 13.5 g carbohydrates, 4.5 g fiber, 8.5 g sugar, 9.5 g protein, 46% vitamin A, 59.5% vitamin C, 13.5% calcium, 18% iron

Garden Grower's Special
Garden Grower’s Special

Makes 2 servings
Prep time 5 minutes

One summer, our cucumber and tomato plants produced way more than expected, and this recipe was born. Enjoy this refreshing salad with a hot baguette and a cool Chardonnay (when not detoxing!).

1 pint grape tomatoes, cut in half, or 2 large vine-ripened tomatoes, cut into chunks
2 medium cucumbers, peeled if not organic, cut into chunks
½ red onion, diced
3 Tbsp brown rice vinegar
½ tsp sea salt
¼ tsp black pepper

1 In a medium-sized salad bowl, combine all ingredients and toss. Serve immediately.

2 Store leftovers in the fridge for up to 2 days.

NUTRITION SNAPSHOT
Per serving: 101 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 588 mg sodium, 22.5 g carbohydrates, 2.5 g fiber, 5 g sugar, 2.5 g protein, 26.5% vitamin A, 95% vitamin C, 4.5% calcium, 8.5% iron

Arugula Salad in SKINNY DISH

Arugula Salad in SKINNY DISH


Arugula Salad with Pan-Seared Butternut Squash

Makes 2 servings
Prep and cooking time 15 minutes

Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.

1 tsp olive oil
2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed)
¼ tsp salt
¼ tsp garlic powder
1 (7-oz) bag Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula
2 Tbsp white balsamic vinegar, divided
Dash of sesame seeds for garnish (optional)

1 In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.

2 Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.

3 Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.

NUTRITION SNAPSHOT
Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron

Sesame Greens
Sesame Greens

Makes 4 servings
Prep and cooking time 10 minutes

Dark leafy greens like mustard greens, turnip greens, and collards are incredible sources of calcium with double the absorption of dairy calcium. Given the Popeye powers associated with eating dark greens, this recipe couldn’t be an easier or tastier way to energize you. Need an extra kick? Enjoy a double serving for just 175 calories!

½ cup filtered water
2 tsp toasted sesame oil
5 oz (½ bag) Shredded Carrots, or 2 medium carrots, shredded or cut into thin strips
1 red bell pepper, cut into thin strips (preferably organic)
1 (16-oz) bag Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces
1 Tbsp brown rice vinegar
2 tsp sesame seeds
3 Tbsp reduced-sodium soy sauce

1 In a large pot, steam carrots and red bell pepper in water and sesame oil over medium-high heat, about 2 minutes. Add greens, rice vinegar, and sesame seeds, cover and steam for another 5 minutes until greens are tender. Remove from heat.

2 Mix using a pasta grabber or tongs. Add soy sauce just prior to serving—it will turn the greens from bright to blah if it sits on them too long. Serve with pasta grabber or tongs so any remaining cooking liquid remains in the pot.

3 Store leftovers in the fridge for up to 3 days.

NUTRITION SNAPSHOT
Per serving: 88 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 403 mg sodium, 11 g carbohydrates, 4.5 g fiber, 4 g sugar, 4 g protein, 113% vitamin A, 99% vitamin C, 18% calcium, 13% iron


Soups & Extras

Carrot Ginger SoupCarrot Ginger Soup
Makes 8 (1-cup) servings
Prep and cooking time 30 minutes

The bold touch of ginger in this soup gives it real personality. Ginger is especially helpful in easing digestion, which helps to relieve nausea, an upset stomach, and even motion sickness. The high carrot content helps you get nearly 300% of the daily requirement of vitamin A. All that for under 150 calories a serving! Health never tasted so good.

1 Tbsp olive oil
4 cloves garlic, chopped
1 small yellow onion, chopped
1 large chunk of ginger, about the size of a golf ball, peeled and chopped
4 cups water or vegetable stock
½ tsp 21 Seasoning Salute or other salt-free spice blend (omit if using vegetable stock instead of water)
½ tsp salt (omit if using vegetable stock instead of water)
2 lbs carrots, washed, unpeeled, and cut into large chunks
1 (15-oz) can garbanzo beans or white kidney beans, drained
1 Tbsp agave nectar or pure maple syrup
1 Tbsp Earth Balance Natural Buttery Spread, or other non-hydrogenated margarine

1 In a large soup pot over medium-high heat, heat olive oil and sauté garlic, onion, and ginger for 5 minutes until onion becomes translucent.

2 Add remaining ingredients and bring to a boil until carrots are soft. Blend soup in batches until entire pot is blended, and return it to the soup pot. Serve immediately, or reheat when you’re ready to enjoy it.

3 Store leftovers in the fridge for up to 5 days, or in the freezer for up to 2 months.

NUTRITION SNAPSHOT
Per cup: 141 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 270 mg sodium, 23.5 g carbohydrates, 7.5 g fiber, 8 g sugar, 5 g protein, 273% vitamin A, 12% vitamin C, 8.5% calcium, 6.5% iron

Curried Lentil Stew
Curried Lentil Stew

Makes 11 (1-cup) servings
Prep and cooking time 20 minutes

Like peanut butter and chocolate, lentils and curry are a beautiful marriage. Enjoy this stew as a hearty appetizer, side dish, or main course with crusty bread. If you’re feeling extra daring, put in the full bag of Southern Greens Blend—a healthy recommendation by my father-in-law and greens enthusiast Michael Reilly.

1 Tbsp olive oil
1 small onion, diced
2 cloves garlic, minced, or 2 cubes frozen Crushed Garlic
2 Tbsp curry powder
3 cups filtered water
2 tomatoes, chopped
3 carrots, diced
3 celery stalks, sliced (preferably organic)
½ (16-oz) bag Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces
2 (17.6-oz) pkgs refrigerated Steamed Lentils
1 tsp salt

1 In a large soup pot over medium-high heat, sauté onion, garlic, and curry powder in olive oil until onion is translucent, about 4 minutes.

2 Add remaining ingredients and bring to a boil. Reduce heat to simmer and cook, covered, 10 minutes. Serve piping hot.

3 Store leftovers in the fridge for up to 5 days or in the freezer for up to 2 months.

NUTRITION SNAPSHOT
Per cup: 145 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 459 mg sodium, 23.5 g carbohydrates, 9 g fiber, 2.5 g sugar, 9.5 g protein, 54.5% vitamin A, 17% vitamin C, 6.5% calcium, 23% iron

Curried Sweet Potato Soup
Curried Sweet Potato Soup
Makes 8 (1-cup) servings
Prep and cooking time 20 minutes

A little zip and zing makes sweet potatoes that much tastier. This simple fat-free soup is overloaded with vision-enhancing and immune-boosting beta-carotene, the water-soluble form of vitamin A. Each cup of soup has nearly a days-worth of vitamin A. Enjoy it with a green salad and multigrain crackers.

5 small sweet potatoes, unpeeled, scrubbed, and cut into chunks
5 cups filtered water
1 small onion, chopped
3 cloves garlic
2 tsp curry powder
½ tsp salt
¼ cup chopped cilantro for garnish (optional)

1 In a large soup pot over high heat, bring all ingredients except cilantro to a boil. Reduce heat to medium-high and cook until sweet potatoes are tender, about 8 minutes.

2 Transfer in batches to a blender and blend until smooth, placing blended portions in a large bowl until all soup in blended.

3 Return blended soup to pot and serve immediately, or cook further if needed.

4 Top each serving with cilantro if desired.

5 Store leftovers in the fridge for up to 4 days or the freezer for up to 2 months.

NUTRITION SNAPSHOT
Per cup: 64 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 169 mg sodium, 14.5 g carbohydrates, 2.5 g fiber, 5.5 g sugar, 1.5 g protein, 77% vitamin A, 17% vitamin C, 2.5% calcium, 5% iron

Veggie Pupusas
Veggie Pupusas
Makes 2 pupusas

Prep and cooking time 10 minutes

These pupusas aren’t made of thick hand-made corn tortillas like the traditional Salvadoran version, but they’re still pretty bueno and take only a few minutes to make. Creamy hummus and refried beans take the place of high-fat cheese while cilantro, salsa, and spinach elevate the flavors to a new height.

4 corn tortillas
2 Tbsp hummus, such as Spicy Hummus
2 Tbsp canned low-fat refried beans
2 Tbsp chopped fresh cilantro
4 tsp salsa such as Salsa Verde
2 Tbsp thawed frozen chopped spinach (preferably organic)

1 To make each pupusa, spread 1 Tbsp hummus on 1 tortilla and 1 Tbsp beans on another. Sprinkle 1 Tbsp each cilantro, salsa, and spinach onto the tortilla with the hummus. Put the tortillas together and cook in a dry skillet over medium-high heat for 2 minutes. Flip and cook another 2 minutes on the other side.

2 Repeat with next set of tortillas.

3 Leftovers will last up to a day in the fridge. Reheat in a skillet and enjoy.

NUTRITION SNAPSHOT
Per pupusa: 170 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 241 mg sodium, 31 g carbohydrates, 6 g fiber, 0.5 g sugar, 6 g protein, 30.5% vitamin A, 8.5% vitamin C, 8% calcium, 10% iron

Guacamame
Guacamame

Makes 5 (1/2-cup) servings
Prep Time 5 minutes

Need nutrient justification for eating guacamole as a main dish? Voilà! By adding protein-rich edamame (green soy beans) to guac, you’ll get a nifty balance of all the nutrients you need for a meal. Of course you can still enjoy this one as a snack, and a lower fat snack at that. High-fiber edamame drop the fat content by 8 grams and 65 calories per half-cup. Enjoy an extra scoop!

2 ripe avocados, peeled and pit removed
1 cup shelled edamame (green soy beans), thawed if frozen
½ onion, diced (purple adds yet another groovy color)
1 tomato, diced
Juice of 1 very ripe lemon
½ tsp sea salt

1 Using a potato masher, mash avocados with edamame beans, leaving some whole beans. If a less “beany” guacamole is desired, use a food processor or blender to process the avocados and beans until smooth.

2 Stir in remaining ingredients. Scoop with tortilla chips, just like you’re used to.

3 Leftovers will last in the fridge for up to 2 days. To limit the browning effect of the avocados, toss the avocado pits in with the bowl of leftovers.

NUTRITION SNAPSHOT
Per ½-cup Serving: 175 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 244.5 mg sodium, 12.5 g carbohydrates, 7 g fiber, 0.5 g sugar, 7 g protein, 5% vitamin A, 23% vitamin C, 4% calcium, 6.5% iron

Fiery Cashew Dip
Fiery Cashew Dip

Makes 4 (1/4-cup) servings
Prep time 8 minutes

This recipe comes from Sandi Rechenmacher, a nutritional consultant and holistic health practitioner in Soquel, California. Enjoy the dip with rice crackers, flash-steamed veggies, or thinned with water as a topping for cooked vegetables.

1 cup roasted, unsalted cashew pieces
2 Tbsp sesame seeds
½ tsp garlic powder
½ cup of 14.5-oz can Diced and Fire Roasted Organic Tomatoes with Green Chiles, or other fire roasted tomatoes
2 Tbsp lemon juice
1 tsp reduced-sodium soy sauce

1 In a blender or food processor, process cashews, sesame seeds, and garlic powder.

2 Add remaining ingredients and process until smooth.

3 If you don’t eat the entire recipe in one sitting, store leftovers in the fridge for up to 4 days.

NUTRITION SNAPSHOT
Per ¼-cup serving: 205 calories, 16.5 g total fat, 3.5 g saturated fat, 0 mg cholesterol, 122.5 mg sodium, 11 g carbohydrates, 2 g fiber, 3 g sugar, 6 g protein, 2.5% vitamin A, 10.5% vitamin C, 7% calcium, 10% iron

Where’s that blender?!? 7-Day Detox Starts Monday!

GriffinSmoothie

Are you ready to tell 2015 who’s boss? Ready to get green fuel from your head down to your to-ee-oes? Join the masses on Monday, January 5th in a 7-day race to declutter your intestinal closet and refuel your engine.  Check out my 7-Day Detox Page for detox prep info and the detox guidelines, along with a day-by-day meal plan (yes, you can veer off the plan as long as you stay within the guidelines).

Spend the next couple days chowing down on veggie meals as you phase out caffeine, alcohol, sugar, gluten, dairy, eggs, and meat, and stock up on detox essentials:

Plantfusion Protein Powder
Kale (Organic)
Cucumbers (Organic)
Celery (Organic)
Carrots
Spinach (Organic)
Onions
Garlic
Bell Peppers (Organic)
Lemons
Apples (Organic)
Frozen Berries (Organic)
Bananas
Beans/Lentils
Quinoa
Corn tortillas (Organic)
Hummus
Tempeh
Raw nuts/seeds
Nut/seed butters
Rice crackers/rice cakes

See you on Monday! Chowder!

XO Jen

Clean Bean Casserole

Clean Bean Casserole

If it’s not broke, don’t fix it, right? Well. Grandma’s classic isn’t exactly broken, it just needs a little modern-day health booster. This version is just as easy, even tastier (if you can believe it), dairy-free, gluten-free, uses all plant powered, clean, whole foods, and even has a touch screen. Welcome to the millennium, green beans! Give them a spin anytime you’re feeling thankful.


Clean Bean Casserole

Serves 8

Creamy Mushroom Gravy:
1 cup raw cashews, submerged in water and soaked overnight (or at least 4 hours)
1 Tbsp olive oil
20 oz sliced white mushrooms
2 cloves garlic, minced
1 vegetable bouillon cube

“Fried” Onions:
1 large onion, sliced into crescents
¼ cup almond meal
1 Tbsp cornstarch
½ tsp black pepper
½ tsp salt
2 Tbsp olive oil

Green Beans:
2 lbs green beans, ends removed

Preheat oven to 350°

Mushroom gravy: Blend cashews with soaking water. Set aside. Heat oil in sauté pan and sauté mushrooms and garlic until cooked through. Add cashew “cream” and bouillon cube and continue to cook over medium heat until bouillon cube dissolves. Set aside.

Onions: In a medium-sized bowl, combine almond meal, cornstarch, black pepper, and salt. Stir sliced onions until well-coated. In a sauté pan, heat olive oil and “fry” coated onions. Set aside.

Green beans: Place green beans into a 13 X 9-inch baking dish (pre-steam them for softer beans). Pour creamy mushroom mixture over top and stir to coat green beans. Top with onions and bake, uncovered, for 30 minutes.

Nutrition Information Per Serving: 211 calories, 13 g fat, 0 mg cholesterol, 19 g carbohydrates, 6 g fiber, 8.5 g protein, 16% vitamin A, 37% vitamin C, 6.5% calcium, 15% iron, 11% zinc.
Cheers and thanks!

xo

Jen

Anytime Apple Crisp

applecrisp

When the Reilly kids go apple-picking, they take it to the extreme. I kid you not, they picked 100 pounds of Fuji apples in less than 15 minutes! Of course, they had to taste-test an apple before deciding Fuji was the one they wanted, and I *have* read that an apple can energize you more than caffeine….

kellerapples

So other than eating them, handing them out to everyone we see, and making a lifetime stash of addiction-worthy Pumpkin Apple Butter, what will we do with all these apples? First on the list, an apple crisp so tasty and balanced, that it qualifies as a complete meal. My oldest mini chef played a key role in the super simple prep…

Anytime Apple Crisp
Makes 8 generous servings

FILLING
8 apples, unpeeled, cored, and cut into chunks
1 tablespoon cornstarch or potato starch
1/4 cup sugar
1 Tablespoon ground cinnamon
Juice of 1 lemon, or about 2 Tbsp lemon juice

TOPPING
1 cup oats (I use gluten-free rolled oats)
1/2 cup chopped walnuts (optional)
1/4 cup chia seeds (optional)
1/4 cup almond flour, cashew flour, or coconut flour
1/4 cup pure maple syrup or agave
1/4 cup melted non-hydrogenated margarine, or coconut oil
1 teaspoon ground cinnamon
1/4 teaspoon salt

Preheat oven to 375 degrees.

In a large bowl, toss to combine all FILLING ingredients. Pour into a lightly greased 9 X 13-inch baking dish.

In the same bowl (no need to rinse), stir together the TOPPING ingredients. Pour evenly over apple combo, cover with foil and bake for 35 minutes. Uncover and bake another 10 minutes to let the topping brown.

Nutrition Info Per Serving (including walnuts and chia seeds): 292 calories, 14 g fat, 0 mg cholesterol, 41 g carbohydrate, 8 g fiber, 21 g sugar (mostly apples!!), 5 g protein, 10% iron.

How do YOU apple up? xoxo

Skin Glow from Fruits and Veggies Better Than a Sun Tan

Arugula Salad in SKINNY DISH

Arugula Salad in SKINNY DISH

Ever noticed that people who eat lots of fruits and veggies have a magical glow? Wait, you haven’t? It’s the kind where you want to run right up to them and ask if they just ate a salad. Yes, that’s the one I’m talking about. Well, here’s some new science to prove the phenomenon. A study published in The Quarterly Journal of Experimental Psychology showed that people who ate more carotenoid-rich fruits and veggies (basically all of them, but especially the orange, red, yellow, and dark green ones), had more attractive skin tone. So, not only are these colorful crops good for your insides, but for your outsides, and for your friends’ eyes as well. Great excuse then to chow this simple and fall-friendly arugula salad. Cheers, attractive people!

Arugula Salad with Pan-Seared Butternut Squash

Makes 2 servings
Prep and cooking time: 15 minutes

Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.

1 tsp olive oil
2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed)
¼ tsp salt
¼ tsp garlic powder
1 (7-oz) bag TJ’s Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula
2 Tbsp white balsamic vinegar, divided
Dash of sesame seeds for garnish (optional)

1. In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.

2. Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.

3. Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.

NUTRITION SNAPSHOT
Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron

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