VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

CAULIFLOWER PILAF?!

LOOK WHO THOUGHT OF USING CAULIFLOWER INSTEAD OF RICE FOR A WONDERFUL PILAF? http://somethingcleansomethinggreen.com/

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Create a rice-based dish, but using cauliflower instead of grains. If you’ve never tried grating cauliflower and using it like this, I urge you to try it! It’s surprising how the cauliflower takes on a rice-like appearance once it’s cooked, and if you’re following a carb-free/Paleo diet, it’s ideal! I’ve used quite a wide-ranging combination of spices, but if you wanted to add your own favorites, and dial the chili up or down, feel free! The sweetness of the raisins and the crunch of the almonds and seeds add really great dimensions to the dish, and I think you’ll all love it!

I’VE ADAPTED THE RECIPE A BIT USING LESS SPICES (I’M NOT FOND OF CURRY AND I’M NOT SURE WHAT MIXED SPICE MIXTURE SOMETHING CLEAN SOMETHING GREEN USED)!

Serves 2 (as a side dish)

  • Cauliflower. ½ head
  • Coconut oil. 1 T*
  • Red onion. ½
  • Ground cumin. ½ t
  • Chili powder. ½ t
  • Gold Raisins. Small handful of
  • Raw almonds. 2 T
  • Sunflower seeds. 1 T
  • Pumpkin seeds (also known as pepitas). 1 T
  • Salt & pepper**

Grate the cauliflower using the coarse side of a box grater, and set aside in a bowl. Put a frying pan on a medium heat, and add the coconut oil.

Finely chop the red onion and add to the pan. Cook for around 5 min, stirring regularly until the onions are starting to color. Add the spices and stir well. Cook for another 2 min.

Add the grated cauliflower and raisins, and stir well to mix everything together. Cook for 10-15 min, occasionally adding a splash of water to the pan if it’s looking a bit dry.

Meanwhile, heat a small frying pan on a medium heat and add the almonds and seeds. Cook for 5 min, shaking the pan regularly, until they’re starting to brown.  I OFTEN USE THE TOASTER OVEN TO BROWN THE NUTS AND SEEDS BUT EITHER WORKS WELL!

Once the cauliflower is cooked, take off the heat and season with salt & pepper**. Pile onto a plate and sprinkle the toasted almonds and seeds. Enjoy!

*I DON’T TYPICALLY USE COCONUT OIL IN COOKING.  IT IS A SATURATED FAT AND IN THIS RECIPE YOU HAVE PLENTY OF UNSATURATED AND POLY-UNSATURATED FATS FROM ALL THE NUTS AND SEEDS.  I WOULD USE SOME LOW SODIUM VEGETABLE BROTH INSTEAD TO BROWN THE ONION.

**I NEVER ADD SALT AND PEPPER TO MY RECIPES.  WHEN I SIT DOWN TO EAT THE MEAL, IF SOMETHING NEEDS SEASONING I CAN USE OTHER OPTIONS LIKE MRS. DASH.  THE SEEDS I HAVE ARE ALREADY SALTED AND THE BROTH I WOULD USE, WHILE LOW SODIUM, WILL STILL ADD SALT SO SKIP IT!!

GLUTEN FREE TURKEY MEATBALLS AND ARRABIATA SAUCE

ORIGINALLY POSTED ON  http://glutenfreejess.com/2015/08/03/cheesy-turkey-meatballs-with-arrabiata-sauce-gluten-free/

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Prep time
20 mins
Cook time
30 mins
Total time
50 mins
Author: Jessica Schlangen {Gluten Free Jess}
Serves: 24-30 meatballs
Ingredients
  • 1 jar of Uncle Steve’s Italian Specialties Sauce – Arrabiata (if you don’t like spice try tomato basil or marinara) The tomato basil is available at WalMart; the Arrabiata is sold at Feel Right Health food stores in the Buffalo area*
  • 1.25 pound ground turkey (this is the size I usually find it in)
  • ½ small yellow onion, grated or very finely minced
  • 2-3 cloves garlic, grated or very finely minced
  • ½ cup cornmeal
  • 2 eggs, lightly beaten
  • 1 tbsp dried parsley (of course you can use fresh if you have it on hand)
  • ½ tsp salt**
  • black pepper** to taste
  • ¾ cup shredded mozzarella cheese
  • grated parmesan cheese and parsely for garnish (optional)
Directions
  1. In a large mixing bowl add ground turkey, cornmeal, parsley, salt, pepper, and mozzarella cheese.
  2. Lightly beat 2 eggs and add to the mixing bowl.
  3. Grate or finely mince onion and garlic. Add to the mixing bowl.
  4. Mix well to combine. Just use your hands…it works the best!
  5. Form meatballs. You can use a spoon or cookie scoop to measure out even meatballs. You will get about 24-30 based on the size you make.
  6. Heat a couple of tablespoons of EVOO (extra virgin olive oil)** on medium in a large skillet.
  7. Brown the meatballs on all sides. You may have to do this in batches depending on the size of your skillet.
  8. Turn the meatballs every couple of minutes until they are browned on all sides. Be careful when you turn them so that you don’t break up the meatballs.
  9. When all of the meatballs have been browned, add the arrabiata sauce to the pan.
  10. Reduce heat to simmer and cook for 20 minutes.
  11. Serve meatballs on their own, with pasta, or on a meatball sandwich.
  12. Garnish with freshly grated parmesan cheese and parsley. (optional)

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*Other sauces may be used but Uncle Steve’s are good if you are looking for gluten free.  The sauce I like does not say it is gluten free but I’m sure if you’re Gluten Free you are used to reading labels and looking for the handy Gluten Free Symbol***:

Gluten_Free_Icon

PLEASE COMMENT IF YOU HAVE SOME OTHER GLUTEN FREE SAUCES THAT ARE EASILY FOUND IN THE GROCERY STORE!

**There is no reason to add salt and pepper!  Especially using arriabata sauce which is spicy!

***I do not brown my meatballs in oil of any kind to cut down on fat.  I bake them in a 400 degree F oven (I use a toaster oven especially in summer) for 20 minutes and then add them to the sauce that is simmering on the stove!

****OTHER GLUTEN FREE SYMBOLS TO LOOK FOR ON FOOD LABELS:

SAUCY SAUSAGE STUFFED ZUCCHINI

JUST 4 INGREDIENTS – SUPER FAST AND EASY!

Sausage stuffed zucchini (1)

2 large zucchini (fresh from the garden)
1 pound hot Italian sausage
28 oz can petite diced tomatoes
1 cup shredded Italian blend cheese (or mozzarella)
I also added a Tbsp minced garlic (optional)

Cut zucchini in half lengthwise. Scoop flesh leaving 1/4 inch thick shell. Dice flesh if needed. Place in a large nonstick skillet and cook along with the sausage about 5-10 minutes. I used sausage links so I cut them up. Place mixture in a bowl with the tomatoes and stir. In the same skillet place zucchini halves face down. Add 2-4 Tbsp of juice from the sausage mixture. Cover and cook 2-3 minutes. Flip zucchini over; cover and cook 2-3 minutes. Zucchini should still be crisp. Place zucchini halves in 13 X 9 baking dish and fill with sausage mixture. Top with cheese. Bake at 350 F for 20-30 minutes or microwave on HIGH about 5 minutes.

RED SALAD

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Ingredients
  • For the salad: radicchio, red leaf lettuce, roasted beets, cherries, blueberries, raspberries, strawberries, nectarines, red plums, and peppercorns ground over the top.
  • For the Vinaigrette: I would use a prepared balsamic , raspberry or red wine vinaigrette but if you are more daring try below!
  • ½ cup fresh cherries, pitted and chopped
  • ½ teaspoon chipotle pepper puree (Gourmet Gardens makes a good one)
  • 2 tablespoons red wine vinegar
  • 2 teaspoons mustard (Dijon or whole grain will work!)
  • 2 sprigs fresh thyme OR ¼ teaspoon dried thyme
  • Pinch salt & pepper
  • 3 Tbsp olive oil
Instructions
  1. To make the salad: Assemble all ingredients on the plate, as you like!
  2. For the vinaigrette: Place all ingredients with the exception of the olive oil in a food processor or blender. Pulse until nearly smooth, and begin streaming the olive oil slowly through the feed. Continue to pulse until thoroughly combined. Drizzle the vinaigrette over your salad ingredients (Or under the ingredients if you prefer to prepare it first!). Enjoy!

Inspired by: http://jjbegonia.com/2015/05/27/inspired-idea-red-salad/

CHICKEN APPLE SALAD

chicken salad

4 leftover chicken breast halves, shredded or cubed

1 large apple, diced with peel on

2 celery stalks, thinly sliced

20-30 grapes (raisins could be used instead)

2 Tbsp. Honey Mustard

1/2 c.  Mayo (Substitute 1/4 c. with plain non-fat yogurt to cut fat)

2 Tbsp. Raspberry Vinaigrette dressing

2 Tbsp. dill pickle relish

In large bowl combine chicken, apple, celery and grapes.  In a small bowl combine mustard, mayo, raspberry vinaigrette and relish.  Add to chicken mixture and combine well.  Serve over a bed of spinach, mesclun mix or your favorite lettuce.

Adapted from: https://vickidelbrouck.wordpress.com/2015/05/26/summers-coming-chicken-apple-salad/

 

 

CROCK POT BREAKFAST

EASY BREAKFAST FOR THE FAMILY – JUST PLACE IN THE CROCK POT WHEN YOU GET UP ON SUNDAY MORNING.  TAKE YOUR SHOWER AND SET THE TABLE AND IT IS READY!

SAM_2008

1 lb. breakfast sausage (I used Banquet Brown’N Serve Turkey Sausage Links)

1 package frozen seasoning vegetables (I used Birds Eye Pepper Stir Fry) or fresh, if you have it!

12 eggs, soft scrambled

1 c. cream soup (I used cream of broccoli)

2 c shredded cheese (I used Kraft pepper jack with Philadelphia Cream Cheese)

Generously spray the Crock Pot with non-stick cooking spray.

Cut or break apart sausage into bit size pieces.

Soft scramble 12 medium eggs and 1/2 c. milk with salt and pepper*.

Mix in soup and stir until well incorporated.  I use a wire whisk.

Pour half of the egg mixture into crockpot.  (4 or 5 qt).

Top with sausage and veggies.

Sprinkle with 2/3 of the cheese.

Pour remaining egg mixture and top with remaining cheese.

Cook it on HIGH for about 1 hour until cheese is melted and center is set.

Use a meat thermometer to make sure it is at least 160 degrees before serving.

*I ONLY ADD SALT AND PEPPER IF NEEDED AT THE TABLE OR USE A SEASONING ALTERNATIVE LIKE MRS. DASH TO KEEP SODIUM INTAKE TO A MINIMUM.

SERVE WITH SOME FRESH FRUIT!

LEMON DILL GRILLED ASPARAGUS

SICILIAN-STYLE CHICKEN (1)

INGREDIENTS:

1 lb fresh asparagus
2 Tbsp butter
1 Tbsp lemon juice
1/2 tsp dill weed

DIRECTIONS:

Cut off the tough ends of the asparagus spears but do not cut up yet. Spray George Foreman Grill with non-stick cooking spray and preheat the grill. Grill whole asparagus spears about 4-5 minutes. Meanwhile combine butter, lemon juice and dill in a small microwave bowl. Cook on HIGH about 1 minute to melt butter. Stir to combine. Place grilled asparagus (cut up if desired) on serving dish and drizzle with flavored butter.

IF YOU PREFER A LITTLE EXTRA SAUCE ADD A FEW TABLESPOONS OF CHICKEN OR VEGETABLE BROTH RATHER THAN MORE BUTTER TO KEEP FAT CONTENT DOWN,

SERVE WITH YOUR MAIN COURSE AND A SALAD!

YOU MAY ALSO USE YOUR OUTDOOR GRILL OR BROILER IF DESIRED.

SICILIAN-STYLE GRILLED CHICKEN

FINALLY SOME GRILLING WEATHER HERE IN WESTERN NEW YORK!

Ingredients

6 skinless, boneless chicken breasts
1½ tsp olive oil
1 tsp freshly ground black pepper*
1/2 tsp salt*
4.5 oz crumbled goat cheese (I like it with Feta Crumbles too!)
2 cups Caponata Sauce (see recipe below)

Method

  1. Oil grill and preheat barbecue to medium-high. Brush both sides of chicken breasts with olive oil. (I use my George Forman Grill with non-stick cooking spray – it not only eliminates using the oil, it grills both sides at once cutting cooking time in half!)
  2. Sprinkle salt and pepper on both sides of meat if needed. Grill chicken with lid closed until it feels springy when pressed, from 6 to 8 minutes per side. Remove to plates.
  3. Spoon about 1 heaping tbsp goat cheese over each chicken breast. Then top each breast with about 1/3 cup Caponata Sauce. Serve additional sauce on the side, if you like.

*I ONLY ADD SALT AND PEPPER AT THE TABLE IF NEEDED OR USE A SEASONING ALTERNATIVE LIKE MRS. DASH TO KEEP SODIUM INTAKE TO A MINIMUM.

SERVED WITH LEMON DILL GRILLED ASPARAGUS AND A BIG SALAD.

Makes 6 servings.


Caponata Sauce

Ingredients

1 large onion
2 small eggplants
1 (14oz) can Diced Tomatoes
1/2 cup sliced kalamata olives
1/2 cup finely chopped fresh basil leaves (I uses a few Tbsp of Gourmet Gardens Basil Paste)
3 to 4 tbsp balsamic vinaigrette salad dressing
3 garlic cloves, minced

Method

  1. Lightly oil grill and preheat barbecue to medium-high. Slice onion crosswise into 1/2-inch-thick rings. Slice unpeeled eggplants lengthwise into 1/2-inch thick slices.
  2. Grill onion and eggplants with lid down, turning halfway through, until tender, from 8 to 10 minutes. Remove from grill and let stand until cool enough to handle.  (Once again, I used the George Forman Grill.)
  3. Place tomatoes and olives in a large bowl and stir in basil, vinaigrette and garlic. When onion and eggplants are grilled, coarsely chop and stir into mixture. Serve with chicken or fish. Sauce will keep well, covered and refrigerated, at least 3 days.

Adapted from: https://cookwithkathy.wordpress.com/2015/04/12/sicilian-style-grilled-chicken/

ZUCCHINI NOODLES AND CREAMY AVOCADO-BASIL SAUCE

This is a great dish to have when you are craving a fresh healthy meal, but don’t feel like actually cooking something up. The creamy avocado-basil sauce is really fantastic and light. It doesn’t end up leaving you have that full bloated feeling that you would normally get with thick heavy creamy sauces. The noodle dish itself is not only super good, but also is just beautifully vibrant with the colorful fresh veggie ingredients.

Zucchini noodles with avocado cream sauce

Ingredients

  • 2 zucchini
  • 1 cup cherry tomatoes
  • ½ cup fresh basil leaves
  • Salt *
  • Pepper *

Ingredients for the Avocado Basil Sauce

  • 1 avocado
  • 1 T basil paste (I use Gourmet Garden Basil Paste)
  • ½ T garlic
  • ½ cup olive oil (I used 1/4 c olive oil and 1/4 c vegetable broth to cut fat)
  • 1 T lemon juice
  • ½ tsp salt *

avocadozucchini

 

 

 

 

 

 

Directions

  1. Prepare the sauce by mixing all the ingredients thoroughly until smooth. Add more olive oil (I would add more broth) if the consistency is too thick. Taste test and adjust as necessary.
  2. With a Spiralizer spiralize zucchinis with Blade C (the small noodle tray option) and place into a bowl. (I do not have a spiralizer so I used a grater.)  Add in cherry tomatoes cut in half, basil leaves, salt and pepper. Then toss with ½ of the Avocado Basil Sauce and taste test to add more sauce.
  3. Ready to be served and devoured!

* Only add salt and pepper if needed at the table after tasting.  You can also use other spice blend like Mrs. Dash to keep sodium intake to a minimum.

zucchini and avocado sauce

 

 

 

 

 

 

zucchini noodles and avocado basil cream sauce

Adapted from: http://typeonetypehappy.com/2015/03/16/zucchini-noodles-with-creamy-avocado-basil-sauce/