Eggplant Parmesan Soup

 

 

erves 6

Ingredients

1 large or 2 small eggplants, cut in 1/2 lengthwise (about 2 pounds)
2 tablespoons extra-virgin olive oil, plus more for the baking sheet
1 medium onion, chopped
3 cloves garlic, minced
1 (28-ounce) can crushed tomatoes with basil
3 cups water
1/2 teaspoon kosher salt
3/4 cup Parmigiano Reggiano cheese, grated
Basil leaves, optional

Method

Preheat oven to 450°F. Place eggplants cut side down on a lightly oiled foil-lined broiler pan or baking sheet. Roast eggplant until it is very tender and lightly browned on top and bottom, about 45 minutes. Cool.

Meanwhile, heat olive oil in a large Dutch oven over medium heat. Add onion and sauté 5 minutes. Add garlic and cook for another minute. Scoop eggplant flesh from the skins; discard the skins. Chop flesh roughly and add to the pan along with tomatoes, water and salt and bring to a boil over high heat. Reduce heat to low, cover and simmer 20 minutes, stirring occasionally. Top each serving with 2 tablespoons of Parmigiano Reggiano,  and basil, if desired.

Whole-Wheat Couscous with Nectarines and Pistachios

Serves 4

Whole-wheat couscous is super easy and quick to prepare. Tossed with cider vinaigrette, juicy nectarines (organic in season!), watercress and pistachios, this dish is full of flavor and texture.

Ingredients

1 cup whole-wheat couscous
1 tablespoon apple cider vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
2 tablespoons extra-virgin olive oil
2 organic nectarines, diced
1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)
1/2 cup pistachios, chopped
1/4 cup thinly sliced shallot

Method

Bring 1 1/2 cups water to a boil in a medium saucepan. Stir in couscous, cover and remove from heat. Let stand 5 minutes, then fluff with a fork. Meanwhile, in a large bowl, whisk together vinegar, mustard, salt and pepper. Whisk in olive oil in a thin steady stream until dressing thickens. Add couscous, nectarines, watercress, pistachios and shallots to bowl and toss to combine. Serve warm or chilled.

Simple Black bean Soup

Serves 8

Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Serve with hot sauce or salsa, if you like.

Ingredients

1 pound dried black beans (about 2 1/2 cups), rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped

Method

Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.

In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and cook, stirring frequently, until onions are translucent and beginning to brown, about 10 minutes. Stir in cumin and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Spoon into bowls for serving and garnish with avocado.

Mushroom and Mozzarella Patty Melt with Peas

Mushroom and Swiss Patty Melt with Peas

Serves 1

We used ground turkey breast meat here, but feel free to use thigh meat or a mix of the two. The darker thigh meat has a little more flavor, but also a little more fat. This method also works using a chicken, beef or veggie burger.

Ingredients

1/4 pound ground turkey, formed into a patty
Salt and ground black pepper to taste
2 teaspoons extra virgin olive oil
1/2 small onion, sliced
1/2 cup sliced mushrooms
1/4 cup frozen green peas
2 tablespoons shredded Mozzareella cheese

Method

Lightly season patty with salt and pepper. Heat olive oil in a large skillet over medium-high heat; add patty and cook until golden brown on the first side, about 3 to 4 minutes. Flip patty, move to one side of skillet. Add onions, mushrooms, salt and pepper to cleared side of skillet and cook until softened and golden brown, about 5 minutes. Add peas and cook for 1 minute more, checking to ensure patty is cooked through. Sprinkle patty with cheese and transfer to a plate. Spoon hot mushroom mixture on top and serve.

Quick & Easy Grass-Fed Beef & Veggies Rice Bowl

Serves 2

Substitute shrimp, chicken, tempeh and/or any sale-priced vegetables when making this quick dish with no added fat! Grass-fed beef is a healthier option because studies suggest that grass-fed beef is lower in fat than grain-fed beef. It's more compassionate toward the animals and the planet, too!

Ingredients

3 tablespoons rice vinegar
1 1/2 tablespoons soy sauce
1 1/2 tablespoons honey
1/3 pound grass-fed beef flank, flap, tri-tip or top-butt sirloin steak
1/4 pound green beans, trimmed
1 yellow bell pepper, cored, seeded and sliced
1/2 small yellow onion, sliced
1/4 small head red cabbage, cored and roughly chopped
1 1/2 cups cooked brown rice

Method

Arrange rack about 6 inches from the heat source in your oven broiler; preheat. Meanwhile, combine vinegar, soy sauce and honey to make sauce. Brush beef all over with 1/2 tablespoon of sauce and broil—watching closely to avoid burning—until medium-rare, 6 to 7 minutes; set aside. Arrange vegetables on a large sheet tray, toss with 1 1/2 tablespoons of sauce and broil, stirring halfway through and watching closely, until softened and just browned, about 5 minutes total. Transfer rice and vegetables to two large bowls. Thinly slice beef and arrange over the top, drizzled with remaining sauce.

Halibut with Artichokes and Tomatoes

Ingredients

1 (5- to 6-ounce) boneless halibut fillet
1 1/2 teaspoons extra-virgin olive oil (omit if using artichokes packed in oil)
3 lemon slices
6 cherry or grape tomatoes, halved
1/3 cup oil- or water-packed artichoke hearts, drained
1 tablespoon chopped parsley or basil
1/8 teaspoon fine sea salt
1/8 teaspoon ground black pepper

Method

Preheat oven to 350°F. Arrange halibut in the middle of a 12- x 12-inch piece of parchment paper or foil. Drizzle both sides with oil (if using). Top with lemon and arrange tomatoes, artichoke hearts and parsley over the top and around the sides. Season all over with salt and pepper.

Fold up parchment like a package, making sure the seam is at the top, to seal the ingredients inside; tuck under the ends. Transfer to a baking sheet and bake until fish is just cooked through, 15 to 20 minutes. Transfer package to a plate and carefully open the parchment paper to release steam before serving.

Tofu and black Bean Tacos

 

erves 6

This simple mixture of tofu, spices, garlic and black beans makes a robust filling for tacos. Pack leftovers to assemble tacos for lunch.

Ingredients

1 (14-ounce) package extra-firm tofu, drained
1 1/2 teaspoons chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1 tablespoon olive oil
3 cloves garlic, finely chopped
3 green onions, finely chopped
1 (15-ounce) can black beans, drained and rinsed
12 corn tortillas, warmed
3 cups shredded green leaf lettuce
2 cups chopped tomatoes
1 1/2 cups shredded cheddar or Monterey Jack cheese

Method

Put tofu, chili powder, oregano, cumin, coriander and salt into a bowl and mash together with a fork. Set aside.

Heat oil in a large skillet over medium heat. Add garlic and two-thirds of the green onions and cook until fragrant, about 2 minutes. Add tofu mixture and cook, stirring occasionally, until most of the moisture has evaporated, 10 to 12 minutes. Add beans and remaining green onions, stir well and cook until beans are heated through, about 2 minutes more.

Spoon tofu mixture into tortillas, top with lettuce, tomatoes and cheese and serve.

Chicken and Brooccoli Stir-fry

Ingredients

8 ounces whole wheat linguine
3/4 cup low-sodium chicken broth
3 tablespoons soy sauce
1 teaspoon rice vinegar
1/4 teaspoon red pepper flakes
2 teaspoons cornstarch
2 tablespoons expeller-pressed canola oil, divided
1 pound boneless, skinless chicken tenderloins, cut into strips
3 cloves garlic, minced
2 teaspoons minced peeled fresh ginger
3 cups small fresh broccoli florets (from about 1 large crown)
1 carrot, peeled and cut into thin strips

Method

Cook linguine according to package instructions, drain and keep warm. Meanwhile, combine broth, soy, vinegar, pepper and cornstarch in a bowl. Heat a wok or heavy skillet over high heat. When very hot, add 1 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside. Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes. Add soy mixture and chicken, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes. Toss with linguine and serve.

Cajun Fish Soup

• 
• Combine 4 cups stir-fry veggies, 4 cups reduced-sodium chicken broth, and 2 teaspoons Cajun seasoning; bring to a boil.
• Cover and simmer 4 minutes.
• Add 12 ounces sliced tilapia (try to buy thickest pieces available) and 1 can diced tomatoes. Cover and simmer 3 minutes.

Tomato & Turkey Soup

• Combine 3 1/2 cups low-sodium chicken broth, 2 cans diced tomatoes with onions and garlic, 2 teaspoon fajita seasoning, and pepper.
• Cover and simmer 10 minutes; add 2 cups chopped smoked turkey breast. Heat through.
• Add 1 tablespoon snipped fresh cilantro.

Vegetable Beef Barley Soup

Saute 12 ounces lean beef in 1 tablespoon vegetable oil; drain fat.
Add 4 cups low-sodium beef broth, 1 cup chopped onion, 1/2 cup chopped celery, 1 teaspoon oregano, 1/4 teaspoon pepper, and 2 minced garlic cloves. Cover; simmer 1 hour.
Add 1 cup frozen veggies, 1 can diced tomato, and 1/2 cup quick-cooking barley. Cover; simmer 15 minutes.

Chunky White Bean Soup

Saute 12 ounces lean ground turkey breast and 1 chopped onion in 1 tablespoon olive oil; drain fat.

Add two 15-ounce cans great northern beans, one 16-ounce jar green salsa, 1 3/4 cups low-sodium chicken broth, and 1 1/2 teaspoons cumin.  Simmer, covered, 15 minutes.

Black bean Soup

 

• Saute 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in 2 tablespoons olive oil.
• Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.
• Add 1 tablespoon snipped fresh cilantro.
  
  245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.

Super Foods

 

 

Eat right, look younger -- it's as simple as that. Here are 7 anti-aging foods that may help to erase wrinkles and help you look younger.

Best for Softening Skin: Pomegranates

Why they work: This fruit is packed with vitamin C, which helps guard against the wrinkling effects of sun damage. Plus, says Debra Jaliman, MD, an assistant professor of dermatology at Mt. Sinai School of Medicine in New York City, the juice in pomegranate seeds contains both ellagic acid and punicalagin. The first is a polyphenol compound that fights damage from free radicals; the second is a supernutrient that may increase your body's capacity to preserve collagen, the subdermal connective tissue that makes skin look smooth and plump.

 

 

 

 

 

 

 

 

Best for Smoothing Fine Lines: Blueberries

Why it works: These delicious little blue wonders contain more antioxidants than almost any other food does. Translation: They can give your skin extra protection against the skin-damaging free radicals that result from sun exposure, emotional stress, and even overexercising (especially running).
Serve yourself: One-half cup every day will help to prevent the cell-structure damage that can lead to loss of firmness, fine lines, and wrinkles

 

 

 

 

 

 

Best for Firming: Kale and Spinach

Why they work: These vital veggies contain special phytonutrients, or antioxidant compounds, that help guard against damage caused by the sun. Spinach is loaded with beta-carotene and lutein two nutrients that have been shown to improve skin elasticity, according to a study in the Journal of Agricultural Food Chemistry.

 

 

 

 

Best for Reducing Redness: Cold-Water Fish

Why they work: Sardines, salmon, and mackerel contain omega-3 fatty acids, which strengthen skin-cell membranes, helping keep moisture in. Consuming two servings of fish a week can reduce chronic skin inflammations, such as eczema and psoriasis.

Best for Diminishing Brown Spots: Green Tea

Why it works: This healthy brew, says Dr. Jaliman, contains catechins (one of the most effective compounds for preventing sun damage like hyperpigmentation) and polyphenols (antioxidants that combat free-radical damage and may reverse the effects of aging).

 

Best for a Dewy Complexion: Watermelon

Why it works: This refreshing, sweet treat contains the ultimate antioxidant, vitamin C, plus lycopene and potassium, which regulates the balance of water and nutrients in cells.

 

Best for a Healthy Glow: Olive Oil

Why it works: The "good fats" in olive oil are highly beneficial; they contain heart-healthy omega-3s, which improve circulation, leaving skin rosy and supple.

Walking Workout: A Firmer Butt in 30 Minutes

http://www.fitnessmagazine.com/workout/cardio/walking/walking-workout-a-firmer-butt-in-30-minutes/?sssdmh=dm17.581045&esrc=nwftn021312&email=3962543868

Shredded Barbecued Chicken Sandwiches--Lettuce Wraps

Makes: 4 servings
Prep time: 15 minutes
Cook time: 4 to 6 hours

1 medium onion, diced
3 garlic cloves, minced
1/4 teaspoon red pepper flakes
1/3 cup apple cider vinegar
1/3 cup molasses
1 14-ounce can low-sodium tomato sauce
3 tablespoons tomato paste
4 boneless, skinless chicken breasts (about 2 pounds)
Salt
Freshly ground black pepper
4 whole wheat sandwich thins
4 large lettuce leaves


Lettuce  Wraps

1. Add the onion, garlic, red pepper flakes, vinegar, molasses, tomato sauce, and tomato paste to a slow cooker and stir to combine.
2. Season the chicken breasts with salt and black pepper to taste and place in slow cooker, coating evenly with the sauce. Cover and cook on low until chicken is tender, 4 to 6 hours.
3. Transfer cooked chicken to a large bowl and shred using two forks. Return shredded chicken to slow cooker and toss to coat with sauce.
4. Split and toast the sandwich thins. Place a lettuce leaf on one half of each and pile with 1/2 cup chicken; cover with the other half of sandwich thin. Repeat with remaining sandwich thins.


Reheat shredded chicken in a small saucepan, adding a bit of water to loosen if necessary. Place 1/4 cup warmed chicken and 2 tablespoons broccoli slaw mix in the center of each of 4 lettuce leaves. Top with lime juice and a splash of  hot suce. Serves 2.            

Pan-Seared Scallops with Citrus-Avocado Salsa

Makes: 4 servings
Prep time: 15 minutes
Cook Time: 5 minutes

1. Using a paring knife, remove the peel and pith from the tangerine and grapefruit. Working over a large bowl, carefully cut between the membranes to release the segments and any juices. Add the avocado, red onion, cilantro, lime zest, and lime juice to bowl; gently toss to mix. Season with salt and black pepper to taste.
2. Heat the oil in a large non-stick over medium-high heat. Season the scallops with salt and black pepper to taste; sear until golden brown and just cooked through, 1 1/2 to 2 1/2 minutes a side.
3. Transfer 3 scallops to each of four serving plates. Spoon salsa over scallops.

Super Sculpting Strength Training

http://www.fitnessmagazine.com/workout/lose-weight/build-strength/super-sculpting-strength-routine/?sssdmh=dm17.582440&esrc=nwftn022012&email=3962543868

The Firm and Burn Workout

http://www.fitnessmagazine.com/workout/you-can-do-it/strength-cardio-lose-10-pounds-workout/?page=1

Ingredients:

• 1 small onion, finely chopped
• 1 cup carrot, chopped
• 1/2 cup celery, chopped
• 1 cup mushrooms, chopped
• 1 garlic clove, chopped
• 1/2 cup shelled edamame
• 1 15-oz can black beans
• 2 fresh tomatoes, diced
• 1 can stewed tomatoes
• 2 15-oz cans low-sodium, fat-free chicken broth
• 1 1/2 cups water
• 1/2 tsp pepper
• 1/2 tsp seafood seasoning
• 3 boneless, skinless chicken breasts

Instructions:

Slow cooker:

1. Place all ingredients except for chicken in a slow cooker, stirring to blend. Lay chicken on top and push down slightly to cover with soup. Cook for 5 hours on low heat.
2. Remove chicken from soup. Let chicken cool slightly, then shred. Stir back into the soup and continue to cook 1 hour.

Stove top:

1. Sauté onions, carrots, celery and garlic in 2 tbsp olive oil in a Dutch oven for 5 minutes. Add remaining ingredients except for chicken and simmer until veggies are tender.
2. Add cooked, diced chicken to soup and simmer until chicken is heated through.

Nutrients per serving (Makes 10 servings):

Calories: 160, Total Fats: 2 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 200 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 17 g, Iron: 2 mg

Best Cardio Workouts

http://www.fitnessmagazine.com/workout/cardio/our-best-cardio-workouts/?page=1

9 Crunch Free Ab Exercises

http://www.fitnessmagazine.com/workout/abs/exercises/no-crunches-ab-exercises-for-every-level/?sssdmh=dm17.579553&esrc=nwfitdailytip021112&email=3962543868

Lemon Poppy Seed Cake

Ingredients

1 1/2 cups whole-wheat pastry flour, (see Note)

1 cup sorgum flour

1/4 cup poppy seeds, toasted (see Tip)

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup plain almond milk

1/4 cup canola oil

1 teaspoon vanilla extract

2 tablespoons freshly grated lemon zest

2 tablespoons lemon juice

2 large eggs, at room temperature (see Tip)

2 large egg whites, at room temperature

1 1/4 cups Stevia-cane

3 tablespoons lemon juice

1 tablespoon water

Directions

1. Preheat oven to 350 degrees F. Coat a 12-cup Bundt pan, preferably nonstick, with cooking spray and dust with flour (or use cooking spray with flour).

2. Whisk whole-wheat flour,sorgum flour, poppy seeds, baking powder, baking soda and salt in a medium bowl. Combine almond milk, oil, vanilla, lemon zest and lemon juice in a glass measuring cup.

3. Beat eggs, egg whites and sugar in a large bowl with an electric mixer on high speed until thickened and pale, about 5 minutes.

4. Fold the dry ingredients into the egg mixture with a rubber spatula, a third at a time, alternating with 2 additions of the almond milk mixture. Scrape the batter into the prepared pan, spreading evenly.

5. Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 35 to 40 minutes. Let cool in the pan for 5 minutes, then turn out onto a wire rack.

6. To prepare glaze: Sift 3/4 cup confectioners' sugar into a small bowl; mix with lemon juice and water to create a thin glaze. Poke 1-inch-deep holes all over the cake with a skewer. Coat the warm cake with the glaze using a pastry brush. Let cool completely.

Tips:
Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten forming potential than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Store in the freezer. Sources: Available in large supermarkets and in natural-foods stores, and from King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.

Tips: Toast poppy seeds in a small dry skillet over medium heat, stirring constantly, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.

Nine Ways to Stress Less

Don't let stress control your life...follow these tips to help you deal with stressful situations...

 http://www.realage.com/health-guides/reduce-stress-in-9-ways?eid=1010659789&memberid=33242117#fbIndex1

Home Exercises

http://www.oxygenmag.com/Training/Slideshows/Stay-Home-Get-Slim.aspx

Sexy Shoulders

http://www.oxygenmag.com/Training/Articles/Sexy-Shoulders-Workout.aspx

Tpo 10 Butt Exercises

http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/?sssdmh=dm17.578303&esrc=nwfitdailytip020112&email=3962543868

Lower Body Blast

http://www.fitnessmagazine.com/workout/butt/exercises/15-minute-butt-thighs-workout/?page=1

Booty Shapers

http://www.fitnessmagazine.com/workout/butt/exercises/butt-shaping-exercises/?page=1

Spicy Bean and Guacamole Burritos

Makes: 1 servings 

Ingredients

• 1/2 cup canned fat-free refried beans
• 1/4 cup salsa
• 3 tablespoons prepared guacamole
• 1 cup   sheredded Romaine lettuce
• 2 6 inches whole-grain tortillas(50 calories each)
• 1 cup red grapes

Directions

1. Stir together beans and salsa.
2. Microwave for 1 to 2 minutes.
3. Place warm bean  mixture, guacamole and lettuce on tortillas and roll up.
4. Serve with grapes on the side.

Greek Pasta Salad

Prep: 15 mins Cook: 15 mins

 

Makes: 4 servings 

Ingredients

• 5 ounces  whole wheat, shell pasta (2-1/2 cups)
• 1 pint grape tomatoes, halved lengthwise
• 1/2 seedless cucumber, quartered lengthwise and cut into 1/4-inch pieces
• 1 yellow bell pepper cut into 1/4-inch pieces
• 1 cup canned cannellini beans, rinsed and drained
• 1/2 small red onion, diced
• 2 ounces reduced-fat feta, cubed
• 1/4 cup pitted Kalamata olives, halved
• 1/4 cup chopped fresh mint
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 2 tablespoons fresh lemon juice
• 1 teaspoon minced fresh garlic
• 1 teaspoon agave nectar
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Directions

1. Cook pasta according to package directions. Drain, rinse under cold water, drain again and transfer to paper towels to absorb excess water.
2. Combine tomatoes, cucumber, bell pepper, beans, onion, feta, olives and mint in a large serving bowl; add pasta and mix.
3. In a small bowl, whisk together oil, vinegar, lemon juice, garlic, agave nectar, mustard, oregano, salt and black pepper. Pour over the pasta and vegetables; toss well. Season with additional salt and black pepper to taste; serve.

10-Week Toning Plan

http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-tips/?sssdmh=dm17.578304&esrc=nwfitdailytip020212&email=3962543868

15-Minute Pilates and Plyometrics

http://www.fitnessmagazine.com/workout/express/20-minute/from-flab-to-fab-tone-up-in-15-minutes/?sssdmh=dm17.578304&esrc=nwfitdailytip020212&email=3962543868

Yoga Dance--Stress Relief

http://www.fitnessmagazine.com/workout/yoga/poses/relaxing-yoga-dance-workout/?sssdmh=dm17.578304&esrc=nwfitdailytip020212&email=3962543868

Gluten Free Chili

1 tablespoon olive oil
4 cloves of garlic, minced
1 medium red or sweet onion, diced
2 jalapeños, seeded, stemmed, diced
1 large yellow bell pepper, seeded, cored, diced
1 medium green or red bell pepper, seeded, cored, diced
2 medium carrots, sliced into coins
2 cups butternut or banana squash, diced
1 medium sweet potato, peeled, diced
2 cups gluten-free broth
1 28-oz.can Muir Glen Fire Roasted Tomatoes
1 15-oz. can pinto, black or white beans, rinsed, drained
1 teaspoon ground cumin, or to taste
1 teaspoon gluten-free curry or chili powder, or to taste
Sea salt and fresh ground black pepper, to taste
Lime juice, to taste

Option:
Hot red pepper flakes, if desired, for more heat

For serving:

Fresh lime wedges to brighten the flavor
Fresh chopped cilantro or parsley
A dab of sour cream or Greek yogurt, if desired

Pour the olive oil into a slow cooker or Crock Pot. Add the garlic and onion and stir to coat. Add in the remaining ingredients. Break apart the tomatoes a bit. Cook on low or high according to the manufacturer’s instruction for your particular make and model.

Go do something creative. Dance. Read. Draw with crayons.

Before serving, taste for seasoning adjustments- add a bit of raw organic agave nectar to tone down the heat. Add lime juice to brighten the flavors.

Chicken Soup

 

 

 

 

Extra virgin olive oil, as needed

3-4 split chicken breasts (free-range organic, if possible), rinsed, patted dry

8 cloves fresh garlic, chopped

Sea salt and freshly ground pepper, to taste

2 heaping cups thinly shredded cabbage (bagged cole slaw mix is fast and easy)

1 green bell pepper, cored, seeded, cut up

1 yellow summer squash, cut up

2 zucchini squash, cut up

6 to 8 baby Yukon Gold potatoes, cut up

1 4-oz. can chopped green chiles- mild or hot, to taste

1 teaspoon rubbed sage

1 teaspoon each of: dried basil, oregano and parsley

Hot red pepper flakes, shake to taste

1 14-oz. can Muir Glen organic fire roasted diced tomatoes

2 or more cups organic chicken broth, as needed

A dash or two of balsamic vinegar to taste

Drizzle some extra virgin olive oil into the bottom of a crock pot or slow cooker.  Pace breasts in the bottom; top with half the chopped garlic. Season with sea salt and pepper.

In a large bowl, combine the shredded cabbage, bell pepper, yellow and zucchini squashes, potatoes, and green chiles; and toss them with a drizzle of extra virgin olive oil. Season with sea salt, ground pepper, herbs and a shake or two of hot red pepper flakes. Toss to coat.

Pour the veggies into the crock in an even layer. Pour on the diced tomatoes. Add the chicken broth and a dash of balsamic vinegar, to taste. The liquid should just about cover the veggies. If you like more of a brothy soup than a stew, add more broth.

Cover and cook on high for 5 to 6 hours, until the chicken is tender and easily breaks apart into pieces with a large spoon (my chicken was very cold when it went into the pot, so adjust your cook time accordingly, if you need to).

Taste test for seasoning adjustments. I added a pinch of brown sugar to mine to balance the tomato-garlic and spice. Stir in any seasoning adjustments and serve.

Makes four hearty servings to soothe you- body and soul. This recipe is gluten-free, soy-free, dairy-free, corn-free.

Gluten-Free Chicken Chili Recipe with White Beans, Sweet Potato and Lime

Ingredients:

4 bone-in free-range organic chicken breasts
Drizzle of olive oil
Sea salt and pepper
2 tablespoons olive oil
1 medium red onion, peeled, diced
2-4 cloves fresh garlic, chopped
1 large or 2 smaller sweet potatoes, peeled, diced
2 teaspoons ground ginger
1 teaspoon cumin
1 teaspoon GF chili powder
2 teaspoons dried oregano
Hot red pepper flakes, season to taste
3/4 cup chopped roasted green chiles or tomatillo salsa verde
2 15-oz cans organic cannellini or Great Northern white beans, rinsed, drained
2 cups light organic chicken broth
Squeeze of fresh lime juice

For serving:

Fresh chopped parsley
Fresh chopped cilantro
Fresh lime slices

Instructions:

Preheat the oven to 375ºF. Rinse the chicken breasts and pat dry. Remove the skin, if you like (we do). Place meaty side up in a baking pan. Drizzle with olive oil and season with sea salt and pepper. Sprinkle with dried herbs, if you like (we used thyme and oregano).

Turn the chicken over, bone side up, drizzle again, and season.

Roast the chicken bone side up for roughly 30 to 35 minutes until done and no longer pink inside (check with a meat thermometer for an internal temp of 165º to 170º).

Tip: Roasting bone-in, with the rib side up, will give you moist, tender, juicy chicken.

In the meantime, start your pot of chili.

Heat two tablespoons of olive oil in a large soup pot over medium high heat. Add the red onion and stir for a minute. Add the garlic and sweet potatoes. Add ginger, cumin, oregano and hot pepper flakes. Stir to coat. Add in the roasted green chiles, white beans and chicken broth. Cover and bring to a light simmer.

When the chicken is done, let it cool off slightly, until it is cool enough to handle. Cut the meat off the rib bones, or tear off pieces by hand. Add the chicken pieces to the pot and stir gently to warm through.

Squeeze in some fresh lime juice to brighten flavors. Stir gently. Taste test for seasoning adjustments. Does it need more heat? More salt? If it has thickened too much, add a touch of broth to thin.

Serve with lime wedges and a sprinkle of fresh chopped parsley and cilantro.

Serves 6.

Santa Fe Chicken Chili

1 tablespoon extra virgin olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1/2-1 teaspoon ground cumin, to taste
1/4-1 teaspoon ground cayenne or chipotle pepper, to taste
1 sweet potato, peeled, diced
2 15-oz. cans pinto or white beans, rinsed, drained
1 28-oz. can Muir Glen Organic Fire Roasted Tomatoes, with juice
8-oz. (1 cup) chopped roasted green chilies- mild or hot
2 cups chicken broth, more if needed
1 tablespoon balsamic or apple cider vinegar
A small drizzle of agave
2 heaping cups cooked chicken pieces- hand torn looks nice
Juice of 1 lime, or to taste

Heat a large pot over medium-high heat and warm the olive oil; cook the onions until they are soft and translucent. Add the garlic and spices and stir for a minute.

Add the diced sweet potato, beans, tomatoes, green chiles, broth, balsamic vinegar, and agave. Stir gently to combine it all.

Bring it to a simmer and lower the heat; cover and cook the chili for 30 minutes or so until the sweet potatoes are tender. Add a touch more liquid if you need to. Add the cooked chicken and some lime juice.

Taste test and adjust the seasonings - more heat? More lime? A tad more sweetness? Good chili has a balance of these flavors.

Warm through and serve when you are ready.

If the chili thickens too much thin it with broth; if the chili becomes too thin cook it longer with the lid off to reduce the liquid.

Serve with a wedge of lime.

1 tablespoon extra virgin olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1/2-1 teaspoon ground cumin, to taste
1/4-1 teaspoon ground cayenne or chipotle pepper, to taste
1 sweet potato, peeled, diced
2 15-oz. cans pinto or white beans, rinsed, drained
1 28-oz. can Muir Glen Organic Fire Roasted Tomatoes, with juice
8-oz. (1 cup) chopped roasted green chilies- mild or hot
2 cups chicken broth, more if needed
1 tablespoon balsamic or apple cider vinegar
A small drizzle of agave
2 heaping cups cooked chicken pieces- hand torn looks nice
Juice of 1 lime, or to taste

Heat a large pot over medium-high heat and warm the olive oil; cook the onions until they are soft and translucent. Add the garlic and spices and stir for a minute.

Add the diced sweet potato, beans, tomatoes, green chiles, broth, balsamic vinegar, and agave. Stir gently to combine it all.

Bring it to a simmer and lower the heat; cover and cook the chili for 30 minutes or so until the sweet potatoes are tender. Add a touch more liquid if you need to. Add the cooked chicken and some lime juice.

Taste test and adjust the seasonings - more heat? More lime? A tad more sweetness? Good chili has a balance of these flavors.

Warm through and serve when you are ready.

If the chili thickens too much thin it with broth; if the chili becomes too thin cook it longer with the lid off to reduce the liquid.

Serve with a wedge of lime.

1 tablespoon extra virgin olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1/2-1 teaspoon ground cumin, to taste
1/4-1 teaspoon ground cayenne or chipotle pepper, to taste
1 sweet potato, peeled, diced
2 15-oz. cans pinto or white beans, rinsed, drained
1 28-oz. can Muir Glen Organic Fire Roasted Tomatoes, with juice
8-oz. (1 cup) chopped roasted green chilies- mild or hot
2 cups chicken broth, more if needed
1 tablespoon balsamic or apple cider vinegar
A small drizzle of agave
2 heaping cups cooked chicken pieces- hand torn looks nice
Juice of 1 lime, or to taste

Heat a large pot over medium-high heat and warm the olive oil; cook the onions until they are soft and translucent. Add the garlic and spices and stir for a minute.

Add the diced sweet potato, beans, tomatoes, green chiles, broth, balsamic vinegar, and agave. Stir gently to combine it all.

Bring it to a simmer and lower the heat; cover and cook the chili for 30 minutes or so until the sweet potatoes are tender. Add a touch more liquid if you need to. Add the cooked chicken and some lime juice.

Taste test and adjust the seasonings - more heat? More lime? A tad more sweetness? Good chili has a balance of these flavors.

Warm through and serve when you are ready.

If the chili thickens too much thin it with broth; if the chili becomes too thin cook it longer with the lid off to reduce the liquid.

Serve with a wedge of lime.

 

 

Super Bowl Snacks

Goat Cheese and Apple Canapes

Ingredients
1/4 cup crumbled fat-free feta
1 tablespoon agave nectar
1 large red apple, cored and cut into 24 thin slices
24 watercress leaves
Freshly ground black pepper

Make It
In a small bowl, stir together the feta cheese and agave necrtar. Spread about 1/2 teaspoon of the mixture onto each apple slice and top with a watercress leaf. Arrange the canapes on a platter and sprinkle with black pepper.

Sweet Potato Latkes with Applesauce
Prep: 30 minutes
Serves 4

Ingredients
1 1/2 cups peeled and grated white turnip
1/2 cup peeled and grated Idaho potato
1/2 cup peeled and grated white sweet potato
1 teaspoon chopped fresh thyme, plus 1 sprig fresh thyme
2 Fuji apples , peeled, cored, and cut into 2-inch pieces
1/2 teaspoon coconut nectar
2 teaspoons egg white powder
Salt and ground black pepper

• Heat the oven to 400 degrees F. Line a baking sheet with parchment paper and spray it lightly with cooking spray.
• In a large microwave-safe bowl, combine the grated turnip and both potatoes. Mix in the thyme leaves, then season with salt and black pepper. Cover the bowl with plastic wrap and microwave on high for 3 minutes, or until the vegetables are just tender, stirring twice. Place the bowl in the freezer to cool for about 5 minutes.
• Meanwhile place the apples, thyme sprig, and coconut nectar in a separate microwave bowl and cover with plastic wrap. Microwave on high for 3 minutes, or until the apples are just tender, stirring twice. Remove and discard the thyme sprig. Use a potato masher to mash the apples (you can also use a food processor for smoother consistency). Set aside.
• Once the vegetables are cooled to room temperature, add the egg white powder and mix thoroughly.
• On the prepared baking sheet, make 12 equal piles of the vegetable mixture, then form each into a slightly flattened disk. Spritz the top of each latke with cooking spray. Bake for 10 minutes, then use a spatula to carefully flip them and bake for another 6 to 7 minutes, or until golden brown.
• Place 3 latkes on each serving plate and top with applesauce.

Black Bean Brownies

Take a break from the sweets with this easy solution that will nix your craving instead.
Prep: 30 minutes
Serves over 8

IngredientsNonstick cooking spray
1 1/2 cups canned black beans, rinsed and drained
1/2 cup unsweetened cocoa powder
1 tablespoon espresso powder
3/4 cup egg substitute
2 tablespoons agave nectar
2 tablespoons reduced-fat sour cream (such as Breakstone's)
1 tablespoon olive oil  butter, melted
24 packets (84g) Truvia 1 teaspoon vanilla extract
Sliced almonds (optional)

Preheat the oven to 350 degrees F. Spray an 8-x-8-inch glass baking dish with cooking spray.

Combine the beans, cocoa powder, espresso powder, and egg substitute in the bowl of a food processor. Process until the mixture is smooth, about 2 minutes, scraping the bowl halfway through.

Add the agave, sour cream, butter, Truvia, and vanilla. Process until all the ingredients are combined, about 1 minute.

Pour the batter into the prepared baking dish and smooth the top with a spatula.

Bake for 28 to 30 minutes, turning the dish halfway through the baking time. A toothpick inserted in the center will come out with soft batter clinging to it.

Top with sliced almonds. Let the brownies cool completely in the baking dish on a wire rack. Then cut into 12 squares and serve. Refrigerate any leftovers.