Easy

Chickpea Bolognese

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Ok, so this may not be a typical meal that you would create on a weeknight...

BUT IT SHOULD BE!!!

It is quick, filling, tasty, high fiber, rich in vegetables, EASY, and affordable!

This is a fun twist on an Italian classic that is normally high in cholesterol and saturated fat!!! This will have your entire family reconsidering a MEATLESS MONDAY!!!!

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food processor
ChickpeaBol
ChickpeaBol

Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

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Having company over and need a crowd pleasing recipe?

Want a creative recipe that showcases the beautiful heirloom tomatoes you found at the farmer's market?

Looking for a quick weeknight dinner option that provides flavor and nutrition for your family?

This recipe will be your new best friend!! This recipe is full of flavor, loaded with healthy vitamins and minerals, and is ready with minimal effort in the kitchen!!!

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tart 3

Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

Ingredients

  • Prepared Puff Pastry Sheet, thawed (I recommend Dufour’s Puff Pastry)
  • 1/3 cup Fig Preserves
  • 2 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Minced
  • 1-2 Tablespoons Dried Oregano
  • Pinch of Salt + Pepper
  • 2 Heirloom Tomatoes, sliced
  • 2 cups Cherry Tomatoes
  • 4 ounces Blue Cheese, crumbled
  • 8 ounces Fresh Mozzarella Cheese or Burrata Cheese
  • 8 slices Thinly Sliced Prosciutto
  • 2 -3 Tablespoons Fresh Basil

Instructions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Stack two pieces of puff pastry one on top of the other and press gently to adhere. Repeat with the other two sheets. Cut each pastry into a large circle or leave as a square. You may also make mini tarts by cutting the pastry into smaller circles or squares. Whatever shape you prefer works fine.

Place the puffed pastry sheet on the prepared baking sheet and spread about 1/3 cup of fig preserves over the puff pastry.

In a bowl, whisk together the balsamic vinegar, olive oil, garlic and oregano. Add the cherry tomatoes to the balsamic mix and toss well. Arrange the sliced heirloom tomatoes over the puff pastry sheet evenly. Add the cherry tomatoes along with any remaining balsamic mixture left in the bowl. Sprinkle the tart with crumbled blue cheese.

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tart 1

Bake the tart for 20-25 minutes or until the crust if puffed and golden and the cherry tomatoes lightly burst. Remove from oven and top with torn mozzarella or burrata cheese and prosciutto. Let tart stand for 5-6 minutes to set. Garnish with basil. This tart makes 6 servings.

This tart is great to serve alongside a simple arugula salad tossed in a lemon vinaigrette for lunch and/or dinner. This tart reheats very well! If you have leftovers, consider topping with a fried egg and serving for breakfast!

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tart 2

Recipe Inspired by Half Baked Harvest

Smoked Salmon & Farro Salad 

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INGREDIENTS

  • 1 cup uncooked Farro
  • 2 diced Fuji apples
  • 1/2 cup diced red onion 
  • 1/2 cup chopped walnuts
  • 4 ounces smoked salmon, cut into 1-inch pieces 
  • 2 medium celery stalks, thinly sliced 
  • 2 tablespoons extra-virgin olive oil 
  • 2 tablespoons fresh lemon juice 
  • 1 tablespoon Dijon mustard 
  • 1/2 teaspoon kosher salt 
  • 1/2 teaspoon ground black pepper

PREPARATION

Place farro in a medium saucepan. Cover Farro with water to 2 cups water; bring to a boil. Reduce heat, and cook, uncovered, 30-35 min or until tender. 

Combine cooked Farro, diced apples, and next 4 ingredients (through celery) in a large bowl. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle dressing over Farro mixture; toss to coat.

Sweet Potato & Black Bean Burrito

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SWEET POTATO & BLACK BEAN BURRITO

Makes 8 Servings

Recipe Inspired by Oh She Glows

Sweet Potatoes:

  • 3 medium Sweet Potatoes, Diced
  • 1 Tbsp Chili Powder
  • ½ Tbsp Ground Cumin
  • Garlic Power
  • Sea Salt, to taste
  • Ground Black Pepper, to taste

Rice & Bean Mixture:

  • 1.5 cups Uncooked Short Grain Brown Rice
  • 1-2 tsp olive oil
  • 1 cup Yellow Onion, chopped
  • 2 Garlic Cloves, minced
  • 2-3 Red Bell Pepper, chopped
  • Sea Salt to taste
  • 1 Tbsp Ground Cumin, or to taste
  • ¼ tsp Cayenne Pepper, or to taste
  • 2, 15-oz can Black Beans, drained and rinse
  • 4 Sprouted Grains Tortilla Wrap
  • Baby Spinach Leaves
  • Avocado or Guacamole
  • Sriracha Sauce (optional)

DIRECTIONS:

  1. Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on potatoes and toss with salt, pepper, chili powder & cumin. Roast sweet potatoes for 35-40 mins. or until tender.
  2. Cook brown rice in 3 cups water with sea salt. Boil for 20-25 minutes or until rice has absorbed liquid.
  3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sauté for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.
  4. Add chopped red pepper, black beans, and cooked rice and sauté for another 10 minutes on low.
  5. When sweet potatoes are tender remove from oven and cool slightly. Slightly mash sweet potatoes with a fork. Add 1.5 cups of the cooked potatoes to the skillet and stir well.
  6. Add rice & bean filling to tortilla along with desired toppings. Wrap and serve.

Leftovers can be reheated and served as topper of spinach salad, stuffed in baked potato, served as tacos, or as a base for grilled flank steak! 

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taco
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JALAPEÑO & BLACK BEAN SPAGHETTI SQUASH BOATS

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JALAPEÑO & BLACK BEAN SPAGHETTI SQUASH BOATS

(Makes 4 Meals)

Ingredients:

  • 2 Spaghetti Squash
  • Extra Virgin Olive Oil
  • 1 Tablespoon coconut oil
  • 1 Yellow onion, chopped
  • 2 Cloves Garlic, minced
  • 5 cups Fresh Baby Spinach
  • 2 cans (14.5 oz) Roasted Tomatoes with Green Chiles
  • 2 cans Black Beans 
  • 2 Tbsp Ground Cumin
  • 1/2 Tbsp Sea Salt
  • Ground Black Pepper
  • 4 ounces Goat Cheese, crumbled
  • Sliced Jalapeño (optional, garnish) 

Directions:

Preheat the oven to 400F and line baking sheet with foil or parchment paper. Carefully cut the spaghetti squash in half, scoop out the seeds in the center and discard. Brush sides with EVOO + Sea Salt + Pepper. Place the squash halves face-down on the lined baking sheet. Bake for 45-55 minutes, or until the light brown spots begin to appear on the skin of the squash. Remove from the oven and set aside to cool slightly.

While the squash is cooking, pour the 2 cans of roasted tomatoes and green chiles (including the liquid) into a blender and add in the ground cumin and salt. Blend until smooth and set aside.

Melt the coconut oil in a large pot over medium heat and sauté the onion until the onion is tender. Add in the garlic and spinach, and stir until the spinach is wilted. Add black beans and stir.

Use a fork to scrape the cooked spaghetti squash flesh into pot and pour the enchilada sauce over the top. Stir well until everything is heated through, season to taste, and then divide the spaghetti squash mixture between the shells of the spaghetti squash arranged cut-side-up on a baking sheet.

Top each serving with crumbled goat cheese, and place in over to heat through for 5-6 minutes. Serve Warm!!

Recipe Inspired by Detoxinista

Creamy Tomato Tortellini Soup

Need a quick weeknight dinner idea?

NutriFocusRD has got your answer!

This creamy, nutritious soup hits the spot!  It is a guaranteed family favorite!!

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Creamy Tomato & Tortellini Soup:

Ingredients:

  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • ½ lb. Italian Sausage
  • 1 Diced White Onion
  • 24oz Organic Marinara Sauce
  • 8oz Reduced Fat Cream Cheese
  • 32oz Reduced Sodium Chicken or Vegetable Broth
  • 8oz Diced Bella Mushrooms
  • 4-5 cups Fresh Organic Baby Spinach
  • 16-20oz Frozen or Refrigerated Whole Wheat Cheese Tortellini
  • ½ cup Shredded Parmesan Cheese
  • French Bread or Rosemary Olive Oil Bread (Costco)

Directions:

  1. In a stockpot, add EVOO, diced onion, and Italian sausage. Cook until sausage is brown.
  2. Add marinara sauce into the meat mixture and stir well.
  3. Using a whisk, stir in cream cheese until blended well. Once blended, add chicken broth and bring to a boil for 10 minutes.
  4. Add mushrooms, baby spinach, and cheese tortellini to broth and combine well. Allow to simmer for 7-9 minutes.
  5. Serve soup warm, topped with 1-2 Tbsp shredded parmesan cheese, and with a warm, crusty French bread for dipping! Enjoy!!!
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Greek-Style Green Beans

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Need a quick and simple side dish, but do not want to compromise your nutrient intake? 

Looking for a side dish that provides a nutrient-dense punch with delicious flavor?

Do you have 5-minutes?

If you answered yes, then Greek-Style Green Beans are the perfect side dish for you!!!

Greek-Style Green Beans are extremely versatile. They pair nicely with sandwiches, grilled wraps, or alongside chicken, tuna, or salmon salad. (Pictured below is Greek-Style Green Beans Mediterranean Chicken Salad from Whole Foods on a Bed of Greek-Style Green Beans -- Flavorful Lunch Idea That is Quick on Time and High in Nutrients!!)

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These flavorful beans also provide the crunch that most individuals enjoy about potato chips.

Consider this dish for your next tailgating party. It can be served hot or cold and compliments all grilled meats, burgers, and sliders!

Greek-Style Green Beans:

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Ingredients:

  • 1 package Green Beans in a Steamable Bag
  • 2-3 Handfuls Organic Baby Spinach Leaves
  • ½ Tbsp Extra Virgin Olive Oil (EVOO) or Coconut Oil
  • ½ Red Onion, Diced
  • ¼ cup Crumbled Feta Cheese
  • ½ cup Kalamata Olives (pitted)
  • Garlic Salt to Taste
  • Ground Black Pepper to Taste

Directions:

Microwave green beans according to package directions. Meanwhile, sauté baby spinach and diced red onion in a skillet over medium heat. Once green beans are cooked, add the beans to the spinach and onion mixture. Gentle toss in crumbled feta, garlic salt, pepper and olives. Serve hot or cold.

Wild-Caught Pesto Cod with Tomato & Olive Relish - Dinner in Less Than 15 Min!

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Time.

It seems to be the most common and prevalent barrier between people eating a nutrient-dense diet and fueling their body to do the activities that are taking up so much time!

How many times have you justified going through the drive-thru window b/c of no time? How many times have you skipped a meal due to a “lack of time”? How many times have you microwaved an unappetizing tv dinner due to a time crunch?  

Food Myth: “To eat “healthy” or nutrient dense means I must spend a lot of time in the kitchen cooking, dirty up a lot of dishes, and eat bland foods.”

NutriFocusRD has news for you!!

THAT IS A LIE!!!!! And I can prove it!!!!

Last week, I started with fresh, nutrient-packed ingredients and had dinner on the table on 14min and 23 seconds flat! Yes, I timed it and proud of it!!! I wanted to see exactly how long it would take to prepare and serve a balanced, tasty meal. And I was extremely surprised!!!

I proudly served up Wild-Caught Pesto Cod topped with a Tomato & Olive Relish on a Bed of Wilted Organic Spinach. I finished off the dish by pairing it with warm slices of Rosemary & Sea Salt French Baguette!

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photo 3[1]

So no more excuses… It’s time to make health our priority so we can enjoy our loved ones, hobbies, and activities to the fullest!!!! I’ve shared the recipe below!!! Bon Appetite!

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 Wild-Caught Pesto Cod Served with Tomato & Olive Relish:

Ingredients:

  • 4 Wild-Caught Cod Filets (Frozen – Allow to Thaw Before Cooking) (Can also use tilapia, mahi-mahi or other white flaky fish)
  • 4 Tbsp Shredded Parmesan Cheese
  • Cooking Spray
  • 4 Tbsp Homemade or Store Bought Pesto
  • 1-2 Small to Medium Sized Tomatoes
  • 8 Kalamata Olives, Pitted & Sliced
  • Garlic Salt
  • Ground Black Pepper
  • Extra Virgin Olive Oil (EVOO)
  • French Baguette
  • Sea Salt
  • Dried Rosemary
  • Organic Baby Spinach or Frozen Spinach Leaves

Directions:

Pre-Heat Oven to 425 Degrees.

Pat fish dry and place on a baking pan covered in cooking spray. Top each cod filet with 1 Tbsp shredded parmesan cheese. Place in oven to cook for 8-10 minutes.

While fish cooks, prepare relish, bread, and spinach. For relish, dice tomatoes and place in small bowl. Add Kalamata olive slices to the tomatoes. Season with garlic salt and pepper to taste. Toss with EVOO and sit to the side.

For bread, slice French baguette into single servings. Drizzle each slice with EVOO and sprinkle with sea salt and dried rosemary. Place in heated oven with fish for 2-3 minutes. Meanwhile, sauté spinach on the stovetop in a skillet over medium high heat with a drizzle of EVOO. If you purchase frozen spinach, place in microwave.

When fish is done cooking, top each filet with 1 Tbsp pesto. Place each pesto cod filet on a bed of wilted spinach and garnish with Tomato Olive Relish. Serve the Rosemary & Sea Salt French Baguette on the side! Delish!    

Roasted Tomato Pie

It's Not Summer Until You've Enjoyed A Roasted Tomato Pie!! ROASTED TOMATO PIE InspIred by 2FrugalFoodies Deep Dish Pie Crust 8-10 Tomatoes Fresh Basil Leaves 1/2 cup Low-Fat Hellman's Mayo Dried Oregano 1/2 cup Parmesan Cheese 1/2 cup Shredded Cheddar Cheese

To Roast Tomatoes: Pre-Heat oven to 350 degrees. Line baking sheets with aluminum foil. Slice tomatoes into 1/2- inch slices and lay flat on baking sheet. (It usually takes about 2 baking sheets.) Baste tomato slices with EVOO, sea salt & ground pepper. Bake in oven for 45-55 minutes.

Increase oven temp to 400 degrees. Bake pie crust for 10-minutes. Take out and pie crust and place 2 Tbsp shredded cheddar cheese at bottom. Layer 1/2 tomatoes with 1/2 Fresh basil leave and repeat once. Top tomatoes with mayo mixture (mix mayo, Parmesan, pepper, Salt, and oregano) and remaining cheddar cheese.

Bake at 400 degrees for 25-30 minutes. ENJOY!!!

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Easy Easter Side Dish

Need an easy and healthy side dish for Easter!!! Look no further than this flavorful and colorful dish..... Edamame, Cranberry, & Feta Salad makes 6 servings 2 cups frozen shelled edamame 2 cups dried cranberries 1 tablespoon extra virgin olive oil freshly grated pepper to taste 1 cup crumbled feta cheese

Defrost edamame in microwave and allow to cool completely. Toss edamame and cranberries together with olive oil and pepper until combined. Gently stir in the feta cheese. Refrigerate until ready to serve.

Recipe from: www.loveandzest.com

Recipe Review: Quick Fall Minestrone Soup

With the temperature slowly dropping and the holidays are around the corner, my desire for comfort food is evident.  Comfort food means different things to different people, but to me, comfort food means a dish is warm, satisfying, inviting, and hearty.  This week’s recipe caught my attention because of the variety of hearty ingredients, ease of preparing, and the warmth that soup brings to a table. This week’s recipe review is a “Quick Fall Minestrone” soup from Cooking Light.  The preparation for this dish was extremely easy because it mainly consisted of chopping vegetables and opening a can of beans!  The most time consuming part of the prep work was cutting the butternut squash and taking the skin off the potato.

I really liked the fact that this soup incorporated BUTTERNUT SQUASH. Unfortunately, a lot of individuals steer clear of butternut squash because of its odd shape that can be intimidating. But don’t let that keep you away from incorporating this fall favorite into your meals. A few simple steps and you will have cubed butternut squash in no time!  Connect to the following link for easy to follow instructions:

http://simplyrecipes.com/recipes/how_to_peel_and_cut_a_butternut_squash/

The other star ingredient in this recipe is KALE!  Kale is a leafy, green vegetable that belongs to a family of veggies that include collards, Brussels sprouts, and cabbage.  Kale can be spotted at your local grocery throughout the year, however, it is more widely available, and at its peak, from late fall through the beginning of spring.

Kale is one of the healthiest vegetables around and is a cruciferous veggie you should consider eating up to 4-5 times per week, with an average serving size of 2 cups.  Kale can provide a significant source of vitamin K which is the key nutrient in lowering your risk of chronic inflammation.  Recent research indicated that 45 different antioxidant flavonoids are found in measurable amounts of kale which is the key that makes kale rank high on the list of cancer-preventative foods.

If you are considering picking up kale on your next grocery trip, it is important to know what to look for when choosing this vegetable.  Fresh kale will have firm, smaller-sized, deeply colored leaves, hardy stems that are moist, no signs of wilting leaves, and free from browning, yellowing, or small holes.  Kale should be displayed in a cool environment to prevent warmer temperatures from negatively affecting the flavor.

Improper storage can bring out a bitter flavor in kale.  To properly store this vegetable, place unwashed kale in a plastic storage bag and remove as much trapped air as possible.  Avoid washing kale before storing to prevent spoilage.  Kale will typically keep for up to 5 days in the refrigerator.

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Blog Pics Nov 2010 001

Recipe Review Summary: This soup was over-the-top DELICIOUS! I must say, it ranks on the top of my list of recipes I’ve recently reviewed!  It is a broth based soup, but due to the starch in the potatoes, butternut squash, and orzo, the broth had a creamy texture.  The kale added next text and a fresh flavor.  I served the soup with a Tomato, Bacon, and Havarti Grilled Cheese Sandwich.  Mike and I each enjoyed a bowl, as well as, I’ve packed us each a bowl for lunch and put 3 bowls worth in the freezer for a later date so this recipe would make plenty for a large family with no problem!

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Blog Pics Nov 2010 004

Quick Fall Minestrone Soup

www.cookinglight.com

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Ingredients

  • 1  tablespoon  vegetable oil
  • 1  cup  chopped onion
  • 2  garlic cloves, minced
  • 6  cups  vegetable broth
  • 2 1/2  cups  (3/4-inch) cubed peeled butternut squash
  • 2 1/2  cups  (3/4-inch) cubed peeled baking potato
  • 1  cup  (1-inch) cut green beans (about 1/4 pound)
  • 1/2  cup  diced carrot
  • 1  teaspoon  dried oregano
  • 1/2  teaspoon  freshly ground black pepper
  • 1/4  teaspoon  salt
  • 4  cups  chopped kale
  • 1/2  cup  uncooked orzo (rice-shaped pasta)
  • 1  (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2  cup  (2 ounces) grated fresh Parmesan cheese

Preparation

Heat the oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.