Category Archives: Meals

Asian Inspired Hummus

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Asian Inspired Hummus

2 1/4 cups fresh cooked chickpeas

1/4 cup organic natural peanut butter

1/2 tsp minced garlic

1 tsp chili garlic sauce

1 tbsp soy sauce

1 tsp natural sugar

2 tsp sesame oil

3 fresh green onions

1/4 cup fresh cilantro

1/3 cup of water (or more depending on how loose you want your hummus)

Combine all ingredients in a food processor and enjoy with your favorite pita, pita chips, vegetables, as a salad spread or whatever your favorite use of hummus is.

 

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Nutrition Facts
Serving Size 34 g
Amount Per Serving
Calories

108
Calories from Fat

31
% Daily Value*
Total Fat

3.4g
5%
Saturated Fat

0.5g
3%
Cholesterol

0mg
0%
Sodium

57mg
2%
Total Carbohydrates

14.7g
5%
Dietary Fiber

4.2g
17%
Sugars

2.9g
Protein

5.4g
Vitamin A 1% Vitamin C 2%
Calcium 3% Iron 8%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
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Quinoa Spiced Oatmeal

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Quinoa Spiced Oatmeal

3 cups water

Dash sea salt

BRING TO BOIL then ADD

1/2 cup quinoa (we used a tri-colored quinoa)

TURN HEAT DOWN TO MEDIUM and cook for 5 minutes then ADD

1 TBSP organic whole flax seed

2 TBSPorganic  hemp nut seed

3 TBSP organic raw pumpkin seed

2 cups organic thick rolled oats

COOK for 5 minutes, while cooking ADD

1/2 tsp vanilla

1 tsp cinnamon

1/4 tsp ginger

1/4 tsp cloves

1/4 tsp nutmeg

WHEN DONE cooking remove from heat and ADD

1/4 cut raw organic agave nectar

 

Dish up and enjoy.  An addition of fresh or dried fruit would work very well with this dish.  If you like your oatmeal with milk try your favorite hemp, soy, rice or almond milk.  Makes 4 servings (that stick with you).  Recipe takes a total of 15 minutes to make (with boiling the water and all).

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NUTRITIONAL FACTS

Nutrition Facts
Serving Size 317 g
Amount Per Serving
Calories

402
Calories from Fat

111
% Daily Value*
Total Fat

12.4g
19%
Saturated Fat

1.2g
6%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

72mg
3%
Total Carbohydrates

56.6g
19%
Dietary Fiber

7.0g
28%
Sugars

12.5g
Protein

17.3g
Vitamin A 1% Vitamin C 0%
Calcium 4% Iron 31%
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

Healthier Puff Pancake

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PUFF PANCAKE FRESH OUT OF THE OVEN.

PUFF PANCAKE FRESH OUT OF THE OVEN.

 

A couple of years ago my friend Sarah, the Mac-Mama, shared a recipe for puff pancake with me and we have been fans ever since.  Typically we only have puff pancake once every couple of months because it isn’t the healthiest of meals…BUT it is oh-so-good.  Being that we have been trying to eat healthier I keep trying to figure out how to make some of our favorite recipes  just a little better for us. This morning puff pancake was on my experiment radar, not just because I was craving it, but because I dreamed about it.

 

Original Sarah’s Shared Puff Pancake Recipe

Preheat Oven to 450 degrees.

1 cup flour

1 cup milk

4 eggs

1 tsp vanilla

pinch of salt

Mix all ingredients together in a bowl.  Put cast iron skillet in oven to heat-up.  Melt 4 TBSP of butter in pan (place butter in when you put it in oven, that way the pan warms up and butter melts at the same time).  Once pan is heated and butter is melted pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 152 g
Amount Per Serving
Calories

312
Calories from Fat

157
% Daily Value*
Total Fat

17.4g
27%
Saturated Fat

9.5g
47%
Cholesterol

199mg
66%
Sodium

128mg
5%
Total Carbohydrates

27.2g
9%
Dietary Fiber

0.8g
3%
Sugars

3.6g
Protein

10.9g
Vitamin A 11% Vitamin C 0%
Calcium 4% Iron 13%
Nutrition Grade C-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

 

Healthier Puff Pancake

Preheat oven to 450 degrees.

1/4 cup whole ground golden flaxseed meal

3/4 cup unbleached white flour

1 cup unsweetened soy milk

4 eggs

1 tsp vanilla

pinch of sea salt

Mix all ingredients together in a bowl.  Put cast iron skillet with 1  tbsp olive oil in it in oven to heat-up  Once pan is heated  pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 140 g
Amount Per Serving
Calories

244
Calories from Fat

103
% Daily Value*
Total Fat

11.4g
18%
Saturated Fat

2.0g
10%
Trans Fat

0.0g
Cholesterol

164mg
55%
Sodium

152mg
6%
Total Carbohydrates

24.2g
8%
Dietary Fiber

3.0g
12%
Sugars

3.0g
Protein

11.5g
Vitamin A 4% Vitamin C 0%
Calcium 4% Iron 24%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

Both recipes taste AWESOME and are wonderful being topped with maple syrup, honey, apple butter, fresh fruit or whatever your favorite topping is (I sometimes eat mine plain).  Comparing the original shared recipe and the healthier version you get 68 calories less per serving with the healthier, 7.5 grams less saturated fat with the healthier version, 11% more iron, more protein and selenium…so a healthier version of a very yummy puff pancake.

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Creamy Spinach & Brown Rice Soup

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Creamy Spinach & Brown Rice Soup

3 cups water

4 cups organic vegetable broth

1 large purple onion chopped

5 medium carrots (3 large) chopped

1 tsp crushed red pepper

3 tsp garlic powder

2 tsp sea salt

1 tsp paprika

1 tsp fresh ground black pepper

1 cup brown rice

1/2 cup pink lentils

2 cups unsweetened soy milk

4 cups organic baby spinach chopped

3 small dashes nutmeg

Put water, vegetable broth, onion, carrots and crushed red pepper in large soup pot on medium heat with a lid.  Once boiling add in brown rice, sea salt, paprika, black pepper and garlic, put lid back on and continue cooking.  After about 20 minutes add in pink lentils, stir and put lit back on, continue cooking.  In 20-30 minutes, or when rice is cooked to your liking, lower heat to low, add in nutmeg, silk and spinach, stir well for about one minute.  The pink lentils in this soup will break down and work as a natural thickener (plus good for you).  At this point your soup is done, so dish up and enjoy.

Recipe makes 6 nice sized servings.

Nutrition Facts
Serving Size 508 g
Amount Per Serving
Calories

283
Calories from Fat

35
% Daily Value*
Total Fat

3.9g
6%
Saturated Fat

0.7g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

1233mg
51%
Total Carbohydrates

48.9g
16%
Dietary Fiber

6.0g
24%
Sugars

7.7g
Protein

14.0g
Vitamin A 214% Vitamin C 19%
Calcium 9% Iron 20%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Lentils & Quinoa

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Lentils & Quinoa Recipe

1 cup uncooked green lentils 

4 cups organic vegetable broth, low sodium 

1/2 cup water

1/2 large purple onion, chopped

2 medium carrots, diced

1/2 tsp crushed red pepper

1 1/2 tsp garlic powder

1 tbsp parsley

1 tsp paprika

1 tsp fresh ground black pepper

1/2 tsp rubbed sage

1 tsp basil

1 tsp oregano

1/2 tsp thyme

2 tsp sea salt 

2 tbsp olive oil

Cook all ingredients in large pan for 30-35 minutes on medium heat.  Then add:

1 1/2 cups water

1 cup uncooked rainbow quinoa (or your favorite quinoa)

1 14.5 oz can organic diced tomatoes (salt free)

Continue to cook all ingredients for another 25-30 minutes, until majority of the liquid is cooked out.  Dish up and enjoy 🙂

Makes 6 servings, about 1.5 cups each.

Nutrition Facts
Serving Size 329 g
Amount Per Serving
Calories

295
Calories from Fat

62
% Daily Value*
Total Fat

6.8g
11%
Saturated Fat

0.9g
5%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

762mg
32%
Total Carbohydrates

45.7g
15%
Dietary Fiber

14.2g
57%
Sugars

6.0g
Protein

13.3g
Vitamin A 81% Vitamin C 23%
Calcium 6% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Easy “Cheesy” Cauliflower

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Today for lunch I was craving cauliflower and all we had was a frozen bag of it.  This made my wheels start turning…not very fast, but I did come up with a plan.  I took the frozen bag of cauliflower and emptied it into a large bowl and poured hot water over it.  A couple of minutes later I drained all of the water and tried to make sure the cauliflower was pretty dry.  I then put the cauliflower back in the bowl, drizzled it with EVOO (probably about 1 tablespoon all together) and then added some flavor. I then added 1 teaspoon sea salt, 1/2 tsp fresh ground black pepper and 1 teaspoon ground garlic (these are my best guesses on the amounts as I did not measure, but I would recommend doing it to flavor and everyone has different taste buds).  I stirred everything together and then added about 3 tablespoons of nutritional yeast…and stirred some more making sure I had a nice even coverage of flavor on the cauliflower.  I then put the cauliflower on a flat baking pan and put it in my oven which was pre-heated to 375 degrees.  Due to being hungry I only baked for about 12 minutes, but would say that you could bake anywhere from 12-17 minutes, depending on the amount of “roasty-ness” you want.  This was a wonderful, healthy, “cheesy” cauliflower side dish that our family will be having again (many more times!).  Enjoy 🙂

P.S.

If you want to kick the recipe up a notch or two a touch of cayenne would be wonderful (we will be doing this next time I make “cheesy” cauliflower).

Garden Fresh Pesto (Vegan)

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Parsley, basil and cilantro.

Basil

Cilantro

Parsley

Sage

Add a sprig of sage to food processor.

Add your fresh cut parsley.

Add fresh cilantro.

Add in fresh basil.

Add fresh spinach.

1/4 cup pumpkin seeds (half of mine were raw and half were roasted).

1/4 cup pine nuts.

Add in 1 tsp crushed red pepper, 1 tbsp minced garlic, 1 tsp sea salt and fresh black pepper to taste. Also add in about 1/4 cup olive oil.

Fresh pesto shot #1.

Fresh pesto shot #2.

Fresh pesto shot #3…can’t wait for supper time 🙂

Garden Fresh Pesto (Vegan)

1 sprig of fresh sage

10 or so sprigs of fresh parsley

20 or so sprigs of fresh cilantro

6-10 nice sized sprigs of fresh basil

2-3 cups fresh spinach

1/4 cup pumpkin seeds

1/4 cup pine nuts

1 tbsp minced garlic

1 tsp crushed red pepper

1 tsp sea salt

fresh ground black pepper to taste

about 1/4 cup olive oil

Add fresh herbs, spinach, seeds, nuts and seasonings into food processor.  Start food processor and slowly add in olive oil.  Note:  You may not need the entire 1/4 cup of olive oil, all depends on the consistency of pesto you prefer.  Once fully “pesto-ized” taste to make sure you have a good balance of flavors, if needed add more seasonings or herbs to get the flavor you love.  Serve with noodles, tofu or however else you enjoy fresh pesto.