Broccoli Quinoa Casserole

Ingredients

• 5 cups chopped broccoli
• 3 cups cooked quinoa (about 1 cup uncooked)
• 2 cups Cream of Celery Soup (see recipe below)
• 2 cans water chestnuts, sliced
• 1 large onion, chopped
• 1 cup bell peppers (any color), diced
• 1 stalk celery, diced
• 1/2 cup sun-dried tomatoes, chopped
• 1 Tbsp. Basil
• 1 Tbsp. ground mustard
• 1/2 tsp. ground white pepper
• 1/2 tsp. sea salt
• 1  1/2 cups sharp cheddar cheese, divided

Instructions

1. Preheat oven to 350 degrees.
2. Toss together broccoli and quinoa in a large bowl. Add cream of celery soup, onion, celery, water chestnuts, bell peppers, ground mustard, salt, pepper and ¾ cup of shredded cheese. Toss well and transfer to a 13 x 9 baking dish. Top with remaining ¾ cup of cheese and bake for 40 to 45 minutes.

Nutritional Information per serving (makes 8 servings)

Calories 254, Fat 15g, Carbohydrates 19.7g, Protein 11.6g, Cholesterol 23mg, Sodium 522mg, Fiber 3.4g, Sugars 1.4g

recipe slightly adapted from cookingquinoa.net

 

 

Cream Of Celery Soup

(makes 2 cups)

Ingredients

• 3 tablespoons extra virgin olive oil (or butter)
• ¼ cup toasted quinoa flour (or flour of choice)
• 1 cup unsweetened almond milk (or milk of choice)
• 1 cup vegetable broth
• ¼ cup finely chopped celery
• 2 tablespoons Parmesan cheese (or vegan Parmesan)
• ½ teaspoon onion powder
• ¼ teaspoon smoked paprika
• 1 teaspoon sea salt
• ¼ teaspoon fresh ground black pepper

Instructions

1. Heat olive oil over medium heat. Add in flour and whisk. Cook for 2 to 3 minutes, until the mixture bubbles and begins to brown. Whisk in almond milk and vegetable broth. Cook, whisking frequently, for 5 to 7 minutes or until the mixture begins to thicken.
2. Stir in the celery, Parmesan cheese, onion powder, smoked paprika and sea salt. Simmer for 6 to 8 minutes. Allow to cool to use in a recipe or freeze in 2 cup portions for later use.

from cookingquinoa.net

Hamburger Healthier

I must admit, I have a soft spot in my heart tummy for hamburger helper, but it’s not exactly the healthiest thing to eat. I love this recipe because you have control over the amount of sodium that goes into it, as well as all the fresh veggies that help make the sauce! And the best part about the veggies in it (in case you have picky veggie eaters at home) is that they get pureed in a food processor and mixed with all the other stuff, so you can’t even tell they’re in there!

Servings: 6

Serving Size: 1 1/3 cups

Ingredients

3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
1 celery stalk, chopped
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces dry elbow noodles (use protein enriched or gluten free if needed) (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour (or gluten free all purpose flour)
1/2 cup reduced-fat sour cream or Greek yogurt
1 tablespoon chopped fresh parsley, or chives for garnish

Directions

1. In a food processor, process the garlic, carrots, celery and mushrooms until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large skillet or Dutch oven over medium-high heat, until no longer pink. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, about 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, about 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Nutritional Information

Per serving: 326 calories; 10 g fat ( 4 g sat , 3 g mono ); 54 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium.

Curry Turkey Salad

Ingredients

• 2 tablespoons reduced-fat sour cream
• 2 tablespoons plain yogurt
• 1 tablespoon fresh lime juice
• 1 tablespoon honey
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 cups chopped cooked turkey
• 1 cup seedless red grapes, halved
• 1/2 cup diced celery
• 1/4 cup chopped red onion
• 2 tablespoons cashew pieces
• 20 mini pita rounds (about 5 ounces)

Directions

Combine first 7 ingredients in a large bowl. Add turkey, grapes, celery, onion, and cashews; stir gently to combine. Serve with pitas.

Yield: 4 servings (serving size: about 1 cup salad and 5 pitas)

 

Nutritional Information

 

Amount per serving

• Calories: 309
• Calories from fat: 21%
• Fat: 7.3g
• Saturated fat: 2.4g
• Monounsaturated fat: 2.2g
• Polyunsaturated fat: 1.7g
• Protein: 25.5g
• Carbohydrate: 35.3g
• Fiber: 2g
• Cholesterol: 57mg
• Iron: 2.8mg
• Sodium: 419mg
• Calcium: 83mg

from myrecipes.com

Turkey and Pasta Soup

It’s definitely starting to feel like soup weather where I’m at so I thought a nice turkey soup recipe would be perfect for today’s Turkey Tuesday recipe. A delicious classic!

Ingredients

1 tablespoon olive oil
1/2 cup chopped carrot
1/4 cup chopped celery
1/4 cup minced onion
1 garlic clove, minced
2 cups water
1/4 teaspoon freshly ground black pepper
4 (14-ounce) cans fat-free, low-sodium chicken broth
1 cup uncooked Egg Noodles (or another type of noodle)
3 cups chopped cooked turkey
3 cups thinly sliced Napa cabbage

Directions

Heat oil in a large dutch oven (6-8 quart size) over medium-high heat. Add carrots, celery, onion, and garlic and sauté 3 minutes or until tender. Add water, pepper, and broth and bring to a boil. Add pasta and cook 8 minutes or until pasta is done. Stir in turkey and cabbage and cook  for 2 minutes or until cabbage wilts.

Makes 8 (1 1/2 cup) Servings

Nutritional Information

Amount per serving

Calories: 194
Calories from fat: 23%
Fat: 4.9g
Saturated fat: 1.3g
Monounsaturated fat: 2g
Polyunsaturated fat: 1g
Protein: 21.8g
Carbohydrate: 14.2g
Fiber: 1.2g
Cholesterol: 44mg
Iron: 1.6mg
Sodium: 483mg
Calcium: 45mg

Meatless Monday Double Feature

Ok, folks, I’ve got a double feature for you this week to make up for missing last weeks meatless Monday. These quinoa bites get whipped up pretty quickly and they freeze well which is why I make them on a pretty regular basis.

Cheesy Quinoa Bites

adapted from soveryblessed.com

(click the link to see the original recipe and better pictures)

• 2 cups cooked quinoa (*see note at bottom)
• 1 egg and 2 egg whites
• 1 cup shredded carrot
• 3 stalks green onion, diced
• 1 Tbsp. minced garlic
• 1/2 cup grated Sharp Cheddar cheese
• 1/4 cup Parmesan Cheese, shredded
• 2 Tbs all-purpose flour
• 1/2 tsp sea salt
• 1/4 tsp freshly ground pepper
• 1 tsp Mrs. Dash (original flavor)

1.  Preheat oven to 350 degrees.
2.  Mix together quinoa, carrot, egg, green onion, garlic, cheese, flour, Mrs. Dash, salt and pepper.
3.  Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each).
4.  Bake for 15-20 minutes.

*regarding the quinoa- I cook it a day ahead of time as doing this seems to help it all stick together a little better. I also cook the quinoa in Chicken broth to add more flavor. You could also cook it in Beef or Vegetable broth.

 

 

Crockpot Quinoa and Lentil Soup

1/2 cup quinoa

3/4 cup uncooked small red lentils

2 large carrots

2 stalks celery

1 small head cauliflower (can also use 1 med. zucchini OR 1 small butternut squash)

1 large onion, chopped

1 bay leaf

2 inch piece cinnamon stick (optional, see note*)

2 thin slices fresh ginger (I used 1/4 – 1/2 tsp. ground ginger since I didn’t have fresh)

6-8 cups chicken stock (start with 6 and add more to get desired consistency, I used 8)

1 tsp ground cumin

1 tsp ground fennel seed

1 tsp turmeric

1 tsp paprika

1 tsp ground coriander

1 tsp dried thyme leaf or 1 sprig fresh

1 tsp dried basil or 1 Tbsp minced fresh

1/2 tsp dried rosemary leaves or 1 sprig fresh

1/2 tsp salt or to taste and fresh ground black pepper

4 Tbsp minced fresh herbs: parsley, cilantro or basil

2 cups chopped fresh greens: kale, chard, or spinach (optional)

Crockpot Directions:

1. Rinse the lentils in a bowl or pan, then drain into a colander
2. Peel carrots and cut into thin pieces
3. Wash and trim the celery stalks, then slice into thin pieces
4. Break or cut the cauliflower into medium-large chunks (they will break up into smaller pieces as they cook)
5. Combine quinoa, lentils, herbs & spices and fresh ginger in the crockpot
6. Add the vegetables (except for the greens) and cover with the 6 cups chicken broth
7. Cover and cook on low for 6 hours or more if needed
8. 30 minutes before serving, turn the heat up to high and stir in the greens
9. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

*I thought the cinnamon stick was too much so next time I make it I’ll either leave it out completely or take it out after 15-20 minutes. I also made my soup on the stove instead of the crockpot. If you want to do that start by sauteing all the vegetables (aside from optional greens) for about 10 minutes, then add spices and seasonings, followed by chicken stock, lentils (rinsed) and quinoa. Bring to a boil then reduce heat and simmer for about 15-20 minutes, or until quinoa and lentils are fully cooked. Remove bay leaf, ginger and cinnamon stick before serving.

Lentil Loaf

Meatloaf is one of those comforting fall foods for me but to be honest, eating that much beef just doesn’t do my body as much good as vegetables and lentils do, so I am excited to post this recipe for Lentil Loaf. I like to serve it with mashed cauliflower and steamed green beans. Give it a try and let us know what you think!

Ultimate Vegan Lentil Walnut Loaf

adapted from ohsheglows.com
Yield: 8 thick slices

Ingredients:

• 1 cup dry lentils
• 3 cups vegetable, chicken or beef broth
• 3 egg whites
• 1 tbsp extra virgin olive oil (or Grapeseed oil)
• 3 garlic cloves, minced
• 1 cup sweet onion, diced
• 1 celery stalk or green onion, chopped finely (optional)
• 1 medium carrot, grated
• 1/3 of an apple, peeled, grated (makes 1/3 cup grated apple)
• 1/4 cup raisins
• 3/4 cup toasted walnuts, roughly chopped
• 1 tsp kosher salt
• Freshly ground black pepper, to taste
• 1 tsp dried thyme
• 1/2 cup regular oats, ground into a flour (use GF oats for gluten-free option)
• 1 tbsp Worcester sauce
• 3/4 cup breadcrumbs (I used 2 slices of Ezekiel bread, lightly toasted, and processed in food processor) Use GF breadcrumbs for gluten-free

Directions:

Cook lentils: Rinse lentils in water and pick over being sure to remove any small pebbles that may be in the mix.
Add stock to a medium sized pan over medium heat. Add lentils, bring to boil, and reduce heat to low and simmer until liquid is absorbed and lentils are tender (about 40 minutes). Be sure to stir the lentils frequently so they do not stick to the bottom of the pot. Once the lentils are cooked, remove from heat and set aside to cool.
Preheat oven to 350 F and line a loaf pan with parchment so that parchment paper hangs over the edges by 2 inches.

Walnuts: Toast 3/4 cup of walnuts at 350F for about 6 minutes and then set aside to cool.

Prepare vegetable mixture: In a large skillet over medium heat, sauté onion and minced garlic for about 5 minutes on low-medium heat. After the onions are tender, add carrot and sauté for 2-3 minutes over low heat. Add grated apple, raisins, and chopped walnuts and sauté another minute or two.  Add thyme, salt, and pepper to taste. Remove from heat and set aside.
Breadcrumbs: I took 2 slices of Ezekiel bread and lightly toasted them. Then I ripped up the slices and placed into my food processor and processed until small breadcrumbs were left.

Once the lentils are cooled, take about 3/4 of the lentils and place into food processor. Process until mostly smooth. Now take the processed lentils and scoop into a large bowl. Add in the remaining non-processed lentils and place into bowl. Add the breadcrumbs, egg, veggie mixture, oat flour and Worcester sauce. Mix well with your hands, pressing it through your fingers. Taste and adjust seasonings if necessary.
Press the mixture firmly into the pan.
Bake, uncovered 45 minutes at 350F.
Cool for about 10-15 minutes and serve. Serves about 8 thick slices.