Clean Eating Recipes
GOLDEN AUSTRIAN CAULIFLOWER CREAM SOUP, submitted by Wendy (Newleaf16)
http://www.drfuhrman.com/library/recipes.aspx
Creamy, rich and satisfying, this recipe is Dr. Fuhrman’s top-rated soup. It’s so tasty and easy to prepare, it will earn a place on your list of favorites.
Serves: 4
1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 cloves garlic, minced
2 tablespoons Dr. Fuhrman's VegiZest (or other no-salt seasoning blend, adjusted to taste)
2 cups carrot juice
4 cups water
1/2 teaspoon nutmeg
1 cup raw cashews or 1/2 cup raw cashew butter
5 cups chopped kale leaves or baby spinach
Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. If you are using spinach there is no need to steam it; it will wilt in the hot soup.
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).
Whenever I want clean recipes I turn to my Dr Joel Fuhrman books, his recipes are a bit labor intensive but ssssooooo good!!
Skinny Butternut Squash Soup, Submitted by Trisia (Tree57)
Prep time: 40 minutes
Cook time: 4 hours on high, 8 hours on low
Yield: 6 servings
Serving size: 1½ cups
Ingredients
Nutrition Information
Per Serving (1½ cups): Calories: 197; Fat: 2g; Carbohydrates: 46g; Fiber: 11g; Protein: 4g; Sugars: 17g; Sodium: 524mg
ZUCCHINI NOODLES WITH CILANTRO LIME CHICKEN, submitted by Paula (A-New-Paula)
Ingredients:
3 large zucchini
1.5 lbs boneless & skinless chicken breasts, cut into 1" pieces
1/2 tsp cumin
1 tsp salt, divided
1/4 tsp ground black pepper
2 tsp any small hot pepper/jalapeño or to taste, seeded and minced (leave seeds in for very hot version)
1 medium or 1/2 large lime, juice of
3/4 cup cilantro, chopped
Cooking spray (Misto is recommended)
Directions:
Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don't have the gadgets for making zucchini noodles.
Preheat large ceramic non-stick skillet on high heat and add chicken. Saute until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside.
Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Saute for 1.5 minutes, stirring frequently. Remove from heat and add previously cooked chicken, remaining salt, small hot peppers/jalapeños, lime juice and cilantro. Stir gently and serve hot.
WARMING DRINK, Submitted by Amazing (Fit_4_me_4_life)
You'll need 1 tablespoon of each
Dandelion root
Burdock root
Licorice root 1 tsp
Black pepper corns
Cinnamon chips
Ginger, dried
Cumin seed
Coriander seed
Fennel seed
Cloves
Cardamom seed
Nutmeg
Add to big pot and put 6 cups of water. You can really put how much you want. Add water to taste. I like mine strong!
Put on medium/low heat for 15 mins.
BASIL-PEACH CHICKEN BREASTS, Submitted by Norma (Specialgurl7)
Starting the chicken on the stovetop and finishing in the oven helps prevent dry, overcooked chicken. The flavorful juices make a fresh and clean sauce--much lighter than a flour-thickened gravy.
Ingredients
4 skinned and boned chicken breasts (about 2 lb.)
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil
1 shallot, thinly sliced
1 teaspoon freshly grated ginger
2 garlic cloves, minced
12 fresh basil leaves, finely chopped
1 cup reduced-sodium fat-free chicken broth
4 large peaches, peeled and cut into 1/4-inch-thick slices (about 2 cups)
Garnish: fresh basil leaves
This really sounds good. chicken and fish are good anytime.
GUILT-FREE CINNAMON ROLLS, Submitted by Mare (Chicamimi)
Ingredients for Filling: 2.5 TBSP Coconut Oil (Softened - ~30 seconds in microwave), 1/3 c Stevia in the Raw, 1/4 Xylitol Brown Sugar Blend, 2.5 tsp Cinnamon
Ingredients for Dough: 3/4 c Oat Flour (Gluten Free Version), 1 c Whole Wheat Pastry Flour, 1/4 c Vanilla Protein Powder, 2 TBSP Stevia in the Raw, 4 tsp baking powder, 1 tsp sea salt, 3 TBSP Coconut Oil (Softened ~30 seconds in microwave), 3/4 c Unsweeted Original Almond Milk
Directions:
1. Preheat oven to 400 degrees.
2. Combine ingredients for filling in a small bowl. Ingredients will form a grainy paste. Set aside.
3. Mix first 6 ingredients of dough in a medium size bowl. Stir with a wooden spoon (metal can also be used; however to save utensils, it may be easier to use a wooden spoon so you can continue using it for your dough). Once combined, slowly integrate the softened coconut oil into the mixture, stirring to combine. This should begin forming a dough. Once combined, add almond milk to complete dough, stirring and kneading with the wooden spoon. Form ball with dough.
4. Once dough is combined, place dough on a floured surface (can use either the oat flour or the whole wheat flour to protect your surface). Using a floured rolling pin, roll dough to a 1/4" consistency. It is best to create as much of a rectangle/square as possible while doing this.
5. Spread 3/4 of your filling mixture over the top of the dough mixture. Be sure to coat all areas of dough. Roll up dough starting at one end - you may use a knife to help you if the dough is sticking to your floured surface.
6. Cut dough into 12 equal size pieces. Place each cinnamon roll (piece) in one section of a 12 muffin tin that has been sprayed with 100% pure olive oil (We use this mister). This will promote consistency while baking and avoid sticking. Using a spoon add the rest (1/4) of your filling mixture to the top of each cinnamon roll.
7. Bake for approximately 18-22 minutes depending on your desired consistency. Because the dough does not have yeast, it will be softest at 18 minutes vs. 22 minutes.
Nutritional Info: Calories - 134, Protein - 4g, Fats - 8g, Carbs - 13g, Sugars - 1g
CHICKEN BAKE, Submitted by Christine (PrincessRials)
Ingredients
-Skinless chicken breasts chopped into 2 inch cubes
-1/2 cup chicken broth
-1 lb red potatoes chopped into 2 inch cubes
-1/2 cup of baby cut carrots
-Red and yellow peppers sliced into 1 inch pieces.
-1 onion sliced
-1/3 cup fresh basil
-4 garlic cloves sliced thin
-1.5 tbsp Olive Oil
-1 tsp fresh chopped rosemary
-Ground pepper to taste
ROASTED BEET SLICES
heat oven to 350-375
wash the beets (i do not peel but i use organic from the farm)
cut into slices...
place on parchment paper lined pan
spray with olive oil and grind some pepper...(both sides)
flip when it looks cooked ( a little dry)
return to oven.
i eat these like candy even when cool....
Directions
Preheat oven to 400 degrees. Combine ingredients into dish. Sprinkle with rosemary and pepper if desired. Bake for approximately 45 minutes, turning occasionally, until tender
OVERNIGHT OATS, Submitted by Allie (Allie 4993)
So I found a great recipe for overnight oats. You just mix all of the ingredients together and stick it in the fridge overnight. This is the first time I have done this but they turned out great and were super easy for a quick breakfast! Normally this is where I struggle to make good decisions.
1/2 cup of oats
1/2 Almond Milk
handful Chia seeds
1 tbs Peanut Butter or Almond Butter
2 tsp of Honey
1/2 Banana
FRUIT PIZZA, submitted by Holly (Howieann)
INGREDIENTS
1 clean, whole grain pita bread (you can buy it or make your own)
2 tablespoons peanut butter
3-4 large strawberries, sliced
1/4 cup chopped, fresh mango
2 teaspoons dried coconut, unsweetened
1 sprinkle cinnamon
Using an un-warmed pita, spread the peanut butter (or any nut butter you prefer) over the pita's surface. Spread the fruit slices around in an even layer, covering the entire surface, then sprinkle on the coconut and cinnamon as garnish. Cut and enjoy!
SIMPLE ROASTED BUTTERNUT SQUASH, Submitted by Colleen (Livinglifenow)
Ingredients
1 butternut squash - peeled, seeded, and cut into 1-inch cubes
2 tablespoons olive oil
2 cloves garlic, minced
salt and ground black pepper to taste
Directions
Preheat oven to 400 degrees F (200 degrees C).
Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.
Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.
GENA’S BASIC CHIA PUDDING (YIELDS 3-4 SERVINGS), Submitted by Sharon (TruthNow2)
The truth is that there’s not much to chia pudding: you simply want to mix one part chia seeds with two parts liquid (almond milk is the easiest choice), stir, and wait. Over the course of thirty minutes to an hour, the chia seeds will gelatinize and the pudding will thicken up nicely. You can add whatever sweetener or spices you like to the mix: cinnamon is a lovely addition, and so is cocoa (or cacao) powder. I always add a bit of stevia and a hint of vanilla to my basic mix, which is as follows:
3/4 cup chia seeds
2 cups almond milk
1 teaspoon vanilla extract
3-4 pitted dates
Tiny dash salt
Simply mix the ingredients together, and let them rest for a few moments. Stir the mix well with a fork every five minutes or so. At first, it’ll seem far too liquidy, but over the course of thirty minutes the chia seeds will plump up, till the pudding resembles tapioca pudding.
i got this off the internet... i have made it before (no dates but raisins.. no salt... and left overnight in airtight container in fridge...
sort of interesting... and dessert like...
Submitted by Karen (Ever-Hopeful)
VEGETARIAN CHEESE
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5774563
BEAN STEW
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5797331
WHOLE WHEAT PUMPKIN MUFFINS, Submitted by Mary (Trunkjunk)
Serves 18 (36 mini-muffins)
1/2 cup all-purpose flour
1 cup whole wheat flour
1 teaspoon baking powder
1 1/2 cups canned pumpkin puree or roasted pumpkin puree*
1/3 cup olive oil
2 large eggs
2 1/2 teaspoon pumpkin pie spice**
3/4 cup sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
*please note that canned pumpkin is not the same as canned pumpkin pie filling, which should not be substituted. To make your own pumpkin puree, cut a pumpkin in half, scoop out the seeds and roast, cut side down, in a 400 degree oven for 50-60 minutes, or until pumpkin flesh is soft when poked as a fork. For the smoothest consistency, puree the roasted pumpkin pulp in a food processor or blender.
** if you can’t find pre-mixed pumpkin pie spice, cinnamon is a good substitute.
Preheat oven to 350 F. Line mini-muffin pan with muffin cups.
Mix together pumpkin, oil, eggs, pumpkin-pie spice, sugar, baking soda and salt in a large bowl until smooth.
Stir together the flours and baking powder.
Add dry ingredients the pumpkin mixture. Mix until just combined.
Pour batter into each muffin cup, so that each cup is about 3/4 full.
Bake for about 18-20 minutes, or until muffins are puffed and golden brown. When muffins are done, a wooden toothpick inserted into the center of the muffin should come out clean.
Amount per Serving - Servings per Recipe: 18 (2 muffins per serving)
Calories: 114, Calories from Fat: 42, Total Fat: 4.7g, Saturated Fat: .8g, Cholesterol: 23mg
Sodium: 128mg, Potassium: 72mg, Carbohydrates: 16.7g, Dietary Fiber: 1g, Protein: 2.1g
Sugars: 8.6g
EASY TURKEY CHILI, Submitted by Pamela (TIME4ME2BE2015)
1 # 99% lean ground turkey
1 package taco seasoning (low sodium) OR 2 T. chili powder, 1 1/2 t. cumin, 2 t. garlic powder
2/3 C. Each: chopped onion, celery and carrot (Celery tip: Use the softer center part and tops of celery hearts, then use the firmer outer part for snacking)
1-1/2 C. salsa
1 can of pinto beans-rinsed
1 T. olive oil or canola oil
Heat oil in a large sauce pan, add onion, carrot and celery, cook over medium heat for 5 minutes, season with salt and pepper. Add turkey and cook until it’s no longer pink, add taco seasoning, salsa and beans. Simmer on low 20 minutes.
ADDICTIVE & HEALTHY PALEO NACHOS, Submitted by Heidi (IMISSOATIE )
Ingredients
2 medium tomatoes, diced and seeded
2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 cups guacamole
2 tbsp green onions, chopped
For the sweet potato chips
3 large sweet potatoes
3 tbsp melted coconut oil
1 tsp salt
For the meat
1 medium yellow onion, finely diced
1 tbsp coconut oil
1 green chili, diced
1 lb. ground beef
2 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp ground cumin
1 tbsp tomato paste
12 oz. canned diced tomatoes
1 tsp salt
1/2 tsp pepper
Instructions
To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and pepper to taste. Remove from heat.
To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and green onions.
Notes
Servings: 4-6
Difficulty: Medium
By Rebecca Bohl (PaleoGrubs.com)
wellnessmama.com/5888/how-to-make-bone-broth/ Submitted by Amazing FIT_4_ME_4_LIFE
GARLIC KALE, Submitted by Amazing FIT_4_ME_4_LIFE
Wash Kale and set aside
Chop a few cloves of garlic
In a pan add a bit of oil
Add chopped garlic to taste
Add salt and pepper
Add kale to pan and mix thoroughly
Add apple cider vinegar (lemon or lime)
Serve and enjoy!
I didn't lighten this up because there isn't much to lighten up. I love this dish.
Submitted by SharonNY (Truthnow2)
So i am going to put something unusual up... it is for a product that comes in a bag but i just heard about and is a way for me to get quick protein on a busy day... it is a pasta made out of beans/ legumes etc.. it is expensive in a health food store but i found it a bit cheaper (still expensive) in Trader Joe's.. the brand is explore Asian. and it is organic edamame and mung bean fettuccini.. it has three ingredients: organic edamame (green soybeans), organic mung beans, water... it has 34 g of protein per serving (2 oz) 180 calories.. and 10g fiber... it IS a product of china.. so i do need to explore more.. they also make two other pastas that i bought but haven't tried..
so i just saute some veggies and use a bit of organic marinara sauce (again trader joe's)...
usually non gluten pasta does not hold up well... but this does and it is not empty calories that some pasta is..
BAKED OATMEAL TO-GO, Submitted by Mary (Trunkjunk)
Ingredients:
2 eggs
1 Cup packed brown sugar
¾ Cup unsweetened applesauce
1 ½ Cup whole milk
2 tsp. vanilla extract
½ tsp. salt
1 tbs. ground cinnamon
3 Cup old fashioned rolled oats
2 tsp. baking powder
Optional
Suggested Toppings: blueberries, pumpkin seeds, flax seeds, chocolate chips, toasted nuts, dried fruit, etc.
Instructions:
Preheat oven to 350 degrees. Line a muffin tin with paper/foil muffin liners.
In a large bowl, whisk eggs and brown sugar until sugar is dissolved.
Add applesauce, milk, vanilla, salt and cinnamon.
Whisk well until combined. Stir in oats and baking soda. Let sit for 20-30 minutes to allow oats to absorb most of the liquid.
Fill muffin cups with ¼ Cup oat mixture each. Add favorite toppings, pushing down into the oat mixture with your finger.
Bake 30 minutes or until firm and browned on top.
Let cool for 5 minutes before eating.
Can be stored in an airtight container for up to a week or frozen for later use.
DILL ALBACORE TUNA SALAD LIGHT RECIPE, Submitted by Paula (A-New-Paula)
1 can Albacore tuna
Greek yogurt instead of mayo
Dijon Mustard
Dry dill
If you have lemon around it gives it a fresh taste but not necessary.
I don't have measurements. I just add together until I get the taste and consistency I like!
(Submitted by Erin – Politigal75)
My recipe is one I found on WW years ago and still love it, I make a big batch of the seasoning and then just use on cauliflower whenever the mood strikes. My first time I used red pepper instead of chili powder, it was almost too hot to eat. Now I split the chili powder with red pepper (if you like spicy) or we use smoky chili powder. You can play with the seasonings to suit your tastes/mood.
1 spray(s) cooking spray
1 head(s) (medium) uncooked cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper
Preheat oven to 400°F. Coat a baking sheet with cooking spray.
Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.
Submitted by Karen (Ever-hopeful)
My kids favorite recipe and how I get them to eat loads of veggies is my vegetable ric. Basically I steam some natural rice (with cacuma so it is yellow as ayman will only eat yellow rice, lol) then I chop up loads of different veggies small (using veggies I have in)
Today will be broccoli, cauliflower, carrots, red, green and yellow peppers, leak, drumhead cabbage and sweet corn. A bit of olive oil in a frying pan or wok, fry the veg. then add steamed rice and seasoning of your choice. I use curry powder, cinnamon, ginger, flaked cayenne pepper and mint and chives. Can be served on its own or with grilled fish or chicken.
FAKE MASHED POTATOES, Submitted by Helen (HELENMAGGIE)
Fresh or Frozen Cauliflower -Steam until soft
Put Cauliflower in food processor add
Up to 1/4th cup Fat Free 1/2 & 1/2 (add slowly until desired smooth texture)
Add 1 Tbsp of liquid butter
Salt & Pepper
So here's the reviews of my vocal gaggle: The two rabid mashed potato fiends say it's not mashed potatoes but even they like it as a side. And two of my daughters love it as much as I do. It's a creamy side.
LIGHT SNACK, Submitted by Mary (Trunkjunk)
Chopped apple
Chopped cucumber
Toss with a little Lite Raspberry Vinaigrette
Spaghetti Squash Lasagna, Submitted by Mare (CHICAMIMI )
So I love pasta and lasagna and all those types of foods. (I found this recipe on SkinnyTaste, I think and use it at least once a month). One recipe that I use a lot now to give me that fix, but without all the calories:
2 cups marinara sauce
3 cups cooked roasted spaghetti squash
1 cup part skim ricotta
8 tsp parmesan cheese
6 oz part skim shredded mozzarella (I used Sargento)
**sometimes I will add ground turkey
1) Roast the spaghetti squash and put aside for use (I tend to roast the squash the night before and then make this on a Saturday)
2) Preheat oven to 375°.
3) In four individual 5 x 7-inch oven safe baking dishes (NOTE: This was from the original recipe, but I usually just use one large dish for mine), ladle 1/4 cup quick marinara sauce on the bottom of each dish. Top each with 3/4 cup of cooked spaghetti squash and spread evenly. Top each with 1/4 cup ricotta (This is where I add the cooked ground turkey if I want it in there)
4) Sprinkle 1 teaspoon of grated parmesan cheese and .75 oz mozzarella on each. Add the remaining sauce, parmesan and mozzarella cheese.
5) Cover with foil and bake for 15 - 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.
This is yummy. Everyone kept going on about Spaghetti Squash with me, but I just didn't like it as a replacement for pasta on its own...so I tried the lasagna at someone's recommendation and it's delicious, full of protein and not too high in calories.
**
Also, one of my favorite "healthy" dessert recipes. For a long time I've adored a blog called "Chocolate Covered Katie" and I got her cookbook last year. So good. And while i"m all for all yummy things in moderation. Some of her healthier takes on things are delicious. And I didn't think some would be, but I tried it and was pleasantly surprised.
One of my favorites is her Healthy Cookie Dough Dip (I might have shared this in past rounds, but seriously, good stuff)
1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
1/8 tsp plus 1/16 tsp salt
just over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter of choice (If you use peanut butter, it will have a slight pb cookie dough taste)
up to 1/4 cup milk of choice, only if needed (I use vanilla almond milk)
Sweetener of choice (she uses 2/3 cup brown sugar but says it can be done with others)
1/3 cup chocolate chips
2 to 3 tbsp oats (Ground flax will also work)
DIRECTIONS:
Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. (Some commenters have had success with a blender, but I did not. Try that at your own risk, and know the results will be better in a high-quality food processor such as a Cuisinart.) If made correctly and blended long enough, this should have the exact texture of real cookie dough!
This recipe: http://chocolatecoveredkatie.com/2011/05/2
3/want-to-eat-an-entire-bowl-of-cookie
-dough/
Sugar-Free version of this recipe: http://chocolatecoveredkatie.com/2011/09/2
7/new-recipe-sugar-free-cookie-dough-dip/
(And I definitely suggest checking out her site if you love baking/desserts, but want some healthier options. I love some of her stuff (there are some where I'm just like "if I want this, I will just account for it and take the rest to work")
VEGETABLE SOUP LOW CARB, Submitted by Deb (Bluefairy74)
(if you stick to veggies in first group) low sodium
6 cups low sodium beef stock
6 cups water
6 cups crushed tomatoes no salt added
1 head cauliflower (instead of all the potatoes my mum would have put in)
assorted winter vegetables the equivolent of 6-8 cups
low carb veggies
carrot, capsicum, onion, courgette, cabbage, bok choy, spinach, herbs, celery, pumpkin, turnip, leeks
if carbs are not a concern
then have at it :-) kumara/sweet potatoes, corn kernels, red/black beans etc
then throw it all in the pot (okay so you need a big pot) and let it bubble away
The first night we eat it "chunky" style then we blitz the heck out of it for the second night and freeze any that is left. The frozen portions heat in microwave for a quick fix or can be added to casseroles, mince dishes or pasta sauce as camouflaged veggies
My family and I loooooove soup in winter - the trick is not getting tempted to have it with bread buns and butter ... well at least not all the time ... and at least with my bread maker we are limited to only one loaf of real bread lol
GAME DAY PICO RECIPE, Submitted by Renee (Rzonder1981)
This is a tricky recipe so stay with me here
Chop equal parts tomato, bell pepper and red onion.
Put in a bowl with salt and pepper to taste
chop 1/2 bunch of cilantro
juice 2 limes
eat with chips.
Want to lighten it up? Ditch the chips and eat with a spoon.
HOW TO RICE CAULIFLOWER, Submitted by Mary (Trunkjunk)
www.youtube.com/watch?v=TW6UA90bnIo
GOLDEN AUSTRIAN CAULIFLOWER CREAM SOUP, submitted by Wendy (Newleaf16)
http://www.drfuhrman.com/library/recipes.aspx
Creamy, rich and satisfying, this recipe is Dr. Fuhrman’s top-rated soup. It’s so tasty and easy to prepare, it will earn a place on your list of favorites.
Serves: 4
1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 cloves garlic, minced
2 tablespoons Dr. Fuhrman's VegiZest (or other no-salt seasoning blend, adjusted to taste)
2 cups carrot juice
4 cups water
1/2 teaspoon nutmeg
1 cup raw cashews or 1/2 cup raw cashew butter
5 cups chopped kale leaves or baby spinach
Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. If you are using spinach there is no need to steam it; it will wilt in the hot soup.
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).
Whenever I want clean recipes I turn to my Dr Joel Fuhrman books, his recipes are a bit labor intensive but ssssooooo good!!
Skinny Butternut Squash Soup, Submitted by Trisia (Tree57)
Prep time: 40 minutes
Cook time: 4 hours on high, 8 hours on low
Yield: 6 servings
Serving size: 1½ cups
Ingredients
- 4 pound butternut squash
- 3 apples
- 1 sweet onion
- 32-oz Organic Reduced Sodium Chicken Broth
- 2 bay leaves
- 1 tablespoon rosemary and garlic blend seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon extra virgin olive oil
- reduced-fat sour cream
- fresh chives, chopped
- *Optional ingredients are not included in nutrition calculations.
- Preheat oven to 400º F.
- Place butternut squash in microwave for 2-3 minutes to soften squash before slicing.
- Slice the squash lengthwise down the center from top to bottom.
- Scoop out seeds from squash.
- Slice onion down center.
- Spray a roasting pan with nonstick cooking spray.
- Place squash halves and onion onto roasting pan. Sprinkle with extra virgin olive oil.
- Bake squash and onions in oven for 35-40 minutes.
- Remove squash and onions and allow to cool.
- Peel and dice apples and add to slow cooker.
- After squash and onions have cooled, remove skin and chop squash. Add to slow cooker. Dice onions and add to slow cooker.
- Add chicken broth, rosemary and garlic blend, salt and pepper to slow cooker.
- Stir all ingredients to mix and cook on high for 4 hours or on low for 8 hours.
- After squash has cooked, remove bay leaves and using an immersion blender or blender, blend to desired consistency.
- To serve, top with a (optional) tablespoon of light sour cream and fresh chives.
Nutrition Information
Per Serving (1½ cups): Calories: 197; Fat: 2g; Carbohydrates: 46g; Fiber: 11g; Protein: 4g; Sugars: 17g; Sodium: 524mg
ZUCCHINI NOODLES WITH CILANTRO LIME CHICKEN, submitted by Paula (A-New-Paula)
Ingredients:
3 large zucchini
1.5 lbs boneless & skinless chicken breasts, cut into 1" pieces
1/2 tsp cumin
1 tsp salt, divided
1/4 tsp ground black pepper
2 tsp any small hot pepper/jalapeño or to taste, seeded and minced (leave seeds in for very hot version)
1 medium or 1/2 large lime, juice of
3/4 cup cilantro, chopped
Cooking spray (Misto is recommended)
Directions:
Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don't have the gadgets for making zucchini noodles.
Preheat large ceramic non-stick skillet on high heat and add chicken. Saute until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside.
Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Saute for 1.5 minutes, stirring frequently. Remove from heat and add previously cooked chicken, remaining salt, small hot peppers/jalapeños, lime juice and cilantro. Stir gently and serve hot.
WARMING DRINK, Submitted by Amazing (Fit_4_me_4_life)
You'll need 1 tablespoon of each
Dandelion root
Burdock root
Licorice root 1 tsp
Black pepper corns
Cinnamon chips
Ginger, dried
Cumin seed
Coriander seed
Fennel seed
Cloves
Cardamom seed
Nutmeg
Add to big pot and put 6 cups of water. You can really put how much you want. Add water to taste. I like mine strong!
Put on medium/low heat for 15 mins.
BASIL-PEACH CHICKEN BREASTS, Submitted by Norma (Specialgurl7)
Starting the chicken on the stovetop and finishing in the oven helps prevent dry, overcooked chicken. The flavorful juices make a fresh and clean sauce--much lighter than a flour-thickened gravy.
Ingredients
4 skinned and boned chicken breasts (about 2 lb.)
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil
1 shallot, thinly sliced
1 teaspoon freshly grated ginger
2 garlic cloves, minced
12 fresh basil leaves, finely chopped
1 cup reduced-sodium fat-free chicken broth
4 large peaches, peeled and cut into 1/4-inch-thick slices (about 2 cups)
Garnish: fresh basil leaves
This really sounds good. chicken and fish are good anytime.
GUILT-FREE CINNAMON ROLLS, Submitted by Mare (Chicamimi)
Ingredients for Filling: 2.5 TBSP Coconut Oil (Softened - ~30 seconds in microwave), 1/3 c Stevia in the Raw, 1/4 Xylitol Brown Sugar Blend, 2.5 tsp Cinnamon
Ingredients for Dough: 3/4 c Oat Flour (Gluten Free Version), 1 c Whole Wheat Pastry Flour, 1/4 c Vanilla Protein Powder, 2 TBSP Stevia in the Raw, 4 tsp baking powder, 1 tsp sea salt, 3 TBSP Coconut Oil (Softened ~30 seconds in microwave), 3/4 c Unsweeted Original Almond Milk
Directions:
1. Preheat oven to 400 degrees.
2. Combine ingredients for filling in a small bowl. Ingredients will form a grainy paste. Set aside.
3. Mix first 6 ingredients of dough in a medium size bowl. Stir with a wooden spoon (metal can also be used; however to save utensils, it may be easier to use a wooden spoon so you can continue using it for your dough). Once combined, slowly integrate the softened coconut oil into the mixture, stirring to combine. This should begin forming a dough. Once combined, add almond milk to complete dough, stirring and kneading with the wooden spoon. Form ball with dough.
4. Once dough is combined, place dough on a floured surface (can use either the oat flour or the whole wheat flour to protect your surface). Using a floured rolling pin, roll dough to a 1/4" consistency. It is best to create as much of a rectangle/square as possible while doing this.
5. Spread 3/4 of your filling mixture over the top of the dough mixture. Be sure to coat all areas of dough. Roll up dough starting at one end - you may use a knife to help you if the dough is sticking to your floured surface.
6. Cut dough into 12 equal size pieces. Place each cinnamon roll (piece) in one section of a 12 muffin tin that has been sprayed with 100% pure olive oil (We use this mister). This will promote consistency while baking and avoid sticking. Using a spoon add the rest (1/4) of your filling mixture to the top of each cinnamon roll.
7. Bake for approximately 18-22 minutes depending on your desired consistency. Because the dough does not have yeast, it will be softest at 18 minutes vs. 22 minutes.
Nutritional Info: Calories - 134, Protein - 4g, Fats - 8g, Carbs - 13g, Sugars - 1g
CHICKEN BAKE, Submitted by Christine (PrincessRials)
Ingredients
-Skinless chicken breasts chopped into 2 inch cubes
-1/2 cup chicken broth
-1 lb red potatoes chopped into 2 inch cubes
-1/2 cup of baby cut carrots
-Red and yellow peppers sliced into 1 inch pieces.
-1 onion sliced
-1/3 cup fresh basil
-4 garlic cloves sliced thin
-1.5 tbsp Olive Oil
-1 tsp fresh chopped rosemary
-Ground pepper to taste
ROASTED BEET SLICES
heat oven to 350-375
wash the beets (i do not peel but i use organic from the farm)
cut into slices...
place on parchment paper lined pan
spray with olive oil and grind some pepper...(both sides)
flip when it looks cooked ( a little dry)
return to oven.
i eat these like candy even when cool....
Directions
Preheat oven to 400 degrees. Combine ingredients into dish. Sprinkle with rosemary and pepper if desired. Bake for approximately 45 minutes, turning occasionally, until tender
OVERNIGHT OATS, Submitted by Allie (Allie 4993)
So I found a great recipe for overnight oats. You just mix all of the ingredients together and stick it in the fridge overnight. This is the first time I have done this but they turned out great and were super easy for a quick breakfast! Normally this is where I struggle to make good decisions.
1/2 cup of oats
1/2 Almond Milk
handful Chia seeds
1 tbs Peanut Butter or Almond Butter
2 tsp of Honey
1/2 Banana
FRUIT PIZZA, submitted by Holly (Howieann)
INGREDIENTS
1 clean, whole grain pita bread (you can buy it or make your own)
2 tablespoons peanut butter
3-4 large strawberries, sliced
1/4 cup chopped, fresh mango
2 teaspoons dried coconut, unsweetened
1 sprinkle cinnamon
Using an un-warmed pita, spread the peanut butter (or any nut butter you prefer) over the pita's surface. Spread the fruit slices around in an even layer, covering the entire surface, then sprinkle on the coconut and cinnamon as garnish. Cut and enjoy!
SIMPLE ROASTED BUTTERNUT SQUASH, Submitted by Colleen (Livinglifenow)
Ingredients
1 butternut squash - peeled, seeded, and cut into 1-inch cubes
2 tablespoons olive oil
2 cloves garlic, minced
salt and ground black pepper to taste
Directions
Preheat oven to 400 degrees F (200 degrees C).
Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.
Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.
GENA’S BASIC CHIA PUDDING (YIELDS 3-4 SERVINGS), Submitted by Sharon (TruthNow2)
The truth is that there’s not much to chia pudding: you simply want to mix one part chia seeds with two parts liquid (almond milk is the easiest choice), stir, and wait. Over the course of thirty minutes to an hour, the chia seeds will gelatinize and the pudding will thicken up nicely. You can add whatever sweetener or spices you like to the mix: cinnamon is a lovely addition, and so is cocoa (or cacao) powder. I always add a bit of stevia and a hint of vanilla to my basic mix, which is as follows:
3/4 cup chia seeds
2 cups almond milk
1 teaspoon vanilla extract
3-4 pitted dates
Tiny dash salt
Simply mix the ingredients together, and let them rest for a few moments. Stir the mix well with a fork every five minutes or so. At first, it’ll seem far too liquidy, but over the course of thirty minutes the chia seeds will plump up, till the pudding resembles tapioca pudding.
i got this off the internet... i have made it before (no dates but raisins.. no salt... and left overnight in airtight container in fridge...
sort of interesting... and dessert like...
Submitted by Karen (Ever-Hopeful)
VEGETARIAN CHEESE
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5774563
BEAN STEW
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5797331
WHOLE WHEAT PUMPKIN MUFFINS, Submitted by Mary (Trunkjunk)
Serves 18 (36 mini-muffins)
1/2 cup all-purpose flour
1 cup whole wheat flour
1 teaspoon baking powder
1 1/2 cups canned pumpkin puree or roasted pumpkin puree*
1/3 cup olive oil
2 large eggs
2 1/2 teaspoon pumpkin pie spice**
3/4 cup sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
*please note that canned pumpkin is not the same as canned pumpkin pie filling, which should not be substituted. To make your own pumpkin puree, cut a pumpkin in half, scoop out the seeds and roast, cut side down, in a 400 degree oven for 50-60 minutes, or until pumpkin flesh is soft when poked as a fork. For the smoothest consistency, puree the roasted pumpkin pulp in a food processor or blender.
** if you can’t find pre-mixed pumpkin pie spice, cinnamon is a good substitute.
Preheat oven to 350 F. Line mini-muffin pan with muffin cups.
Mix together pumpkin, oil, eggs, pumpkin-pie spice, sugar, baking soda and salt in a large bowl until smooth.
Stir together the flours and baking powder.
Add dry ingredients the pumpkin mixture. Mix until just combined.
Pour batter into each muffin cup, so that each cup is about 3/4 full.
Bake for about 18-20 minutes, or until muffins are puffed and golden brown. When muffins are done, a wooden toothpick inserted into the center of the muffin should come out clean.
Amount per Serving - Servings per Recipe: 18 (2 muffins per serving)
Calories: 114, Calories from Fat: 42, Total Fat: 4.7g, Saturated Fat: .8g, Cholesterol: 23mg
Sodium: 128mg, Potassium: 72mg, Carbohydrates: 16.7g, Dietary Fiber: 1g, Protein: 2.1g
Sugars: 8.6g
EASY TURKEY CHILI, Submitted by Pamela (TIME4ME2BE2015)
1 # 99% lean ground turkey
1 package taco seasoning (low sodium) OR 2 T. chili powder, 1 1/2 t. cumin, 2 t. garlic powder
2/3 C. Each: chopped onion, celery and carrot (Celery tip: Use the softer center part and tops of celery hearts, then use the firmer outer part for snacking)
1-1/2 C. salsa
1 can of pinto beans-rinsed
1 T. olive oil or canola oil
Heat oil in a large sauce pan, add onion, carrot and celery, cook over medium heat for 5 minutes, season with salt and pepper. Add turkey and cook until it’s no longer pink, add taco seasoning, salsa and beans. Simmer on low 20 minutes.
ADDICTIVE & HEALTHY PALEO NACHOS, Submitted by Heidi (IMISSOATIE )
Ingredients
2 medium tomatoes, diced and seeded
2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 cups guacamole
2 tbsp green onions, chopped
For the sweet potato chips
3 large sweet potatoes
3 tbsp melted coconut oil
1 tsp salt
For the meat
1 medium yellow onion, finely diced
1 tbsp coconut oil
1 green chili, diced
1 lb. ground beef
2 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp ground cumin
1 tbsp tomato paste
12 oz. canned diced tomatoes
1 tsp salt
1/2 tsp pepper
Instructions
To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and pepper to taste. Remove from heat.
To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and green onions.
Notes
Servings: 4-6
Difficulty: Medium
By Rebecca Bohl (PaleoGrubs.com)
wellnessmama.com/5888/how-to-make-bone-broth/ Submitted by Amazing FIT_4_ME_4_LIFE
GARLIC KALE, Submitted by Amazing FIT_4_ME_4_LIFE
Wash Kale and set aside
Chop a few cloves of garlic
In a pan add a bit of oil
Add chopped garlic to taste
Add salt and pepper
Add kale to pan and mix thoroughly
Add apple cider vinegar (lemon or lime)
Serve and enjoy!
I didn't lighten this up because there isn't much to lighten up. I love this dish.
Submitted by SharonNY (Truthnow2)
So i am going to put something unusual up... it is for a product that comes in a bag but i just heard about and is a way for me to get quick protein on a busy day... it is a pasta made out of beans/ legumes etc.. it is expensive in a health food store but i found it a bit cheaper (still expensive) in Trader Joe's.. the brand is explore Asian. and it is organic edamame and mung bean fettuccini.. it has three ingredients: organic edamame (green soybeans), organic mung beans, water... it has 34 g of protein per serving (2 oz) 180 calories.. and 10g fiber... it IS a product of china.. so i do need to explore more.. they also make two other pastas that i bought but haven't tried..
so i just saute some veggies and use a bit of organic marinara sauce (again trader joe's)...
usually non gluten pasta does not hold up well... but this does and it is not empty calories that some pasta is..
BAKED OATMEAL TO-GO, Submitted by Mary (Trunkjunk)
Ingredients:
2 eggs
1 Cup packed brown sugar
¾ Cup unsweetened applesauce
1 ½ Cup whole milk
2 tsp. vanilla extract
½ tsp. salt
1 tbs. ground cinnamon
3 Cup old fashioned rolled oats
2 tsp. baking powder
Optional
Suggested Toppings: blueberries, pumpkin seeds, flax seeds, chocolate chips, toasted nuts, dried fruit, etc.
Instructions:
Preheat oven to 350 degrees. Line a muffin tin with paper/foil muffin liners.
In a large bowl, whisk eggs and brown sugar until sugar is dissolved.
Add applesauce, milk, vanilla, salt and cinnamon.
Whisk well until combined. Stir in oats and baking soda. Let sit for 20-30 minutes to allow oats to absorb most of the liquid.
Fill muffin cups with ¼ Cup oat mixture each. Add favorite toppings, pushing down into the oat mixture with your finger.
Bake 30 minutes or until firm and browned on top.
Let cool for 5 minutes before eating.
Can be stored in an airtight container for up to a week or frozen for later use.
DILL ALBACORE TUNA SALAD LIGHT RECIPE, Submitted by Paula (A-New-Paula)
1 can Albacore tuna
Greek yogurt instead of mayo
Dijon Mustard
Dry dill
If you have lemon around it gives it a fresh taste but not necessary.
I don't have measurements. I just add together until I get the taste and consistency I like!
(Submitted by Erin – Politigal75)
My recipe is one I found on WW years ago and still love it, I make a big batch of the seasoning and then just use on cauliflower whenever the mood strikes. My first time I used red pepper instead of chili powder, it was almost too hot to eat. Now I split the chili powder with red pepper (if you like spicy) or we use smoky chili powder. You can play with the seasonings to suit your tastes/mood.
1 spray(s) cooking spray
1 head(s) (medium) uncooked cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper
Preheat oven to 400°F. Coat a baking sheet with cooking spray.
Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.
Submitted by Karen (Ever-hopeful)
My kids favorite recipe and how I get them to eat loads of veggies is my vegetable ric. Basically I steam some natural rice (with cacuma so it is yellow as ayman will only eat yellow rice, lol) then I chop up loads of different veggies small (using veggies I have in)
Today will be broccoli, cauliflower, carrots, red, green and yellow peppers, leak, drumhead cabbage and sweet corn. A bit of olive oil in a frying pan or wok, fry the veg. then add steamed rice and seasoning of your choice. I use curry powder, cinnamon, ginger, flaked cayenne pepper and mint and chives. Can be served on its own or with grilled fish or chicken.
FAKE MASHED POTATOES, Submitted by Helen (HELENMAGGIE)
Fresh or Frozen Cauliflower -Steam until soft
Put Cauliflower in food processor add
Up to 1/4th cup Fat Free 1/2 & 1/2 (add slowly until desired smooth texture)
Add 1 Tbsp of liquid butter
Salt & Pepper
So here's the reviews of my vocal gaggle: The two rabid mashed potato fiends say it's not mashed potatoes but even they like it as a side. And two of my daughters love it as much as I do. It's a creamy side.
LIGHT SNACK, Submitted by Mary (Trunkjunk)
Chopped apple
Chopped cucumber
Toss with a little Lite Raspberry Vinaigrette
Spaghetti Squash Lasagna, Submitted by Mare (CHICAMIMI )
So I love pasta and lasagna and all those types of foods. (I found this recipe on SkinnyTaste, I think and use it at least once a month). One recipe that I use a lot now to give me that fix, but without all the calories:
2 cups marinara sauce
3 cups cooked roasted spaghetti squash
1 cup part skim ricotta
8 tsp parmesan cheese
6 oz part skim shredded mozzarella (I used Sargento)
**sometimes I will add ground turkey
1) Roast the spaghetti squash and put aside for use (I tend to roast the squash the night before and then make this on a Saturday)
2) Preheat oven to 375°.
3) In four individual 5 x 7-inch oven safe baking dishes (NOTE: This was from the original recipe, but I usually just use one large dish for mine), ladle 1/4 cup quick marinara sauce on the bottom of each dish. Top each with 3/4 cup of cooked spaghetti squash and spread evenly. Top each with 1/4 cup ricotta (This is where I add the cooked ground turkey if I want it in there)
4) Sprinkle 1 teaspoon of grated parmesan cheese and .75 oz mozzarella on each. Add the remaining sauce, parmesan and mozzarella cheese.
5) Cover with foil and bake for 15 - 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.
This is yummy. Everyone kept going on about Spaghetti Squash with me, but I just didn't like it as a replacement for pasta on its own...so I tried the lasagna at someone's recommendation and it's delicious, full of protein and not too high in calories.
**
Also, one of my favorite "healthy" dessert recipes. For a long time I've adored a blog called "Chocolate Covered Katie" and I got her cookbook last year. So good. And while i"m all for all yummy things in moderation. Some of her healthier takes on things are delicious. And I didn't think some would be, but I tried it and was pleasantly surprised.
One of my favorites is her Healthy Cookie Dough Dip (I might have shared this in past rounds, but seriously, good stuff)
1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
1/8 tsp plus 1/16 tsp salt
just over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter of choice (If you use peanut butter, it will have a slight pb cookie dough taste)
up to 1/4 cup milk of choice, only if needed (I use vanilla almond milk)
Sweetener of choice (she uses 2/3 cup brown sugar but says it can be done with others)
1/3 cup chocolate chips
2 to 3 tbsp oats (Ground flax will also work)
DIRECTIONS:
Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. (Some commenters have had success with a blender, but I did not. Try that at your own risk, and know the results will be better in a high-quality food processor such as a Cuisinart.) If made correctly and blended long enough, this should have the exact texture of real cookie dough!
This recipe: http://chocolatecoveredkatie.com/2011/05/2
3/want-to-eat-an-entire-bowl-of-cookie
-dough/
Sugar-Free version of this recipe: http://chocolatecoveredkatie.com/2011/09/2
7/new-recipe-sugar-free-cookie-dough-dip/
(And I definitely suggest checking out her site if you love baking/desserts, but want some healthier options. I love some of her stuff (there are some where I'm just like "if I want this, I will just account for it and take the rest to work")
VEGETABLE SOUP LOW CARB, Submitted by Deb (Bluefairy74)
(if you stick to veggies in first group) low sodium
6 cups low sodium beef stock
6 cups water
6 cups crushed tomatoes no salt added
1 head cauliflower (instead of all the potatoes my mum would have put in)
assorted winter vegetables the equivolent of 6-8 cups
low carb veggies
carrot, capsicum, onion, courgette, cabbage, bok choy, spinach, herbs, celery, pumpkin, turnip, leeks
if carbs are not a concern
then have at it :-) kumara/sweet potatoes, corn kernels, red/black beans etc
then throw it all in the pot (okay so you need a big pot) and let it bubble away
The first night we eat it "chunky" style then we blitz the heck out of it for the second night and freeze any that is left. The frozen portions heat in microwave for a quick fix or can be added to casseroles, mince dishes or pasta sauce as camouflaged veggies
My family and I loooooove soup in winter - the trick is not getting tempted to have it with bread buns and butter ... well at least not all the time ... and at least with my bread maker we are limited to only one loaf of real bread lol
GAME DAY PICO RECIPE, Submitted by Renee (Rzonder1981)
This is a tricky recipe so stay with me here
Chop equal parts tomato, bell pepper and red onion.
Put in a bowl with salt and pepper to taste
chop 1/2 bunch of cilantro
juice 2 limes
eat with chips.
Want to lighten it up? Ditch the chips and eat with a spoon.
HOW TO RICE CAULIFLOWER, Submitted by Mary (Trunkjunk)
www.youtube.com/watch?v=TW6UA90bnIo