Tag: Recipes

Detox Soups

Broccoli Detox Soup

Ingredients:

  • 2.5 cups broccoli florets
  • 3 celery stalks, finely diced
  • 1 onion, finely diced
  • 1 cup kale or spinach
  • 2 carrot, peeled and finely chopped
  • 2 cups vegetable or bone broth
  • ½ teaspoon sea salt
  • Juice of ½ lemon
  • 2 tablespoons coconut oil
  • 2 tablespoons collagen (optional)

Instructions:

First, heat the coconut oil in a pot, and then add the onion, celery sticks, and broccoli. Cook and stir occasionally for 5 minutes.

Add broth, let the soup boil and finally let it simmer for 5 minutes, until soft and blended.

Blend soup until it is even and thick.

Carrot Ginger Detox Soup Recipe

Ingredients

  • — 2 pounds carrots, chopped
  • — 2 onions, peeled and chopped
  • — 6 cups bone or vegetable broth
  • — 3 tablespoons fresh ginger, grated
  • — 3 garlic cloves, chopped
  • — 1 cup coconut milk
  • — Sea salt, black pepper and onion powder to taste
  • — 2 tablespoons ghee or coconut oil
  • — 2 tablespoons plain protein or collagen powder (optional)

Preparation:

  1. First, in a pan, combine carrots, broth, ginger and garlic. Bring mix to boil and afterwards let it simmer.
  2. Next, sauté onions in a pan and add ghee. Proceed until everything is caramel-like.
  3. Throw in broth mixture and onions in a blender and blend until everything is smooth and thick.
  4. Finally, add coconut milk and seasonings and stir well.

Red Lentil Detox Soup

Ingredients:

  • ¼ cup coconut oil, olive oil, or ghee
  • 2 large sweet potatoes, peeled and chopped
  • 1 apple, peeled and chopped
  • 1 small white onion, chopped
  • 2 large carrots, peeled and chopped
  • ½ cup red lentils, rinsed
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon paprika
  • 4.5 cups bone or vegetable broth
  • 1-inch fresh ginger, peeled and minced
  • Sea salt and black pepper to taste
  • Coconut cream for topping, optional

Instructions:

  1. First, warm up oil on medium heat. In the pot, add chopped sweet potatoes, carrots, apple, and onion.
  2. Make sure the apples and vegetables are cooked until onions are crystallized, about 10 minutes.
  3. Add lentils, ginger, cumin, chili powder, paprika, and broth to the pot. Let the soup boil and then simmer until everything softens about half an hour.
  4. Blend soup until it is even and thick.
  5. Pour blend in the pot again. Let it simmer and add water if needed.
  6. Finally, season it well and finish with coconut cream to taste.

Sources:
theheartysoul.com

Thank you for reading 🙂

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Week of Meals~

Courtesy of MSN.com

Grocery List:

3 or 4 swordfish steaks, 8 to 10 oz. each
1 ¼ lbs. pork cutlets
3 lbs. ground turkey
3 large eggs
8 oz. tempeh
24 oz. Brussels sprouts
3 cups broccoli florets
6 medium-sized beets
1 ½ cups cauliflower florets
2 carrots
1 onion
11 garlic cloves
2 tbsp. capers
2 cups Castelvetrano olives
½ cup kalamata olives
2½ cups chopped radicchio
2 cups spinach leaves
1 cup sage leaves + 12 individual leaves
6 sprigs fresh oregano
¼ cup fresh parsley
¼ tsp. freshly grated nutmeg
4 lemons
1 tbsp. lemon juice
1 15-oz. can diced tomatoes
1 can pumpkin puree
2 cups whole milk
¼ cup + 2 tbsp. grated Parmesan cheese
2 cups shredded Havarti cheese
3 oz. goat cheese
1 cup crumbled feta
1 cup whole milk ricotta
12 oz. pasta shells
½ cup slow roasted pecans
¼ cup raw hazelnuts
3 tbsp. tamari

Pantry Ingredients:

Kosher salt, ground black pepper, olive oil, canola oil spray, unsalted butter, salted butter, white wine vinegar, apple cider vinegar, Dijon mustard, grainy mustard, maple syrup, ketchup, dried oregano, sesame seeds, crushed red pepper flakes, ground ginger, all-purpose flour, panko bread crumbs

Monday: Pork Scallopini with Lemon, Capers and Radicchio

Slide 2 of 8: Pork doesn’t seem to get nearly as much play as chicken, but it’s just as quick to cook on a weeknight. Example A: This pork scallopini that’s done in only 20 minutes.
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Pork doesn’t seem to get nearly as much play as chicken, but it’s just as quick to cook on a weeknight. Example A: This pork scallopini that’s done in only 20 minutes.

Get the Recipe

Slide 3 of 8: Who needs kale when you can make the base of your salad hearty Brussels sprouts? Plus, Heidi Larsen’s salad is just so seasonally on point.
Get the Recipe

3/8 SLIDES © Foodie Crush

Tuesday: Shaved Brussels Sprouts Salad with Roasted Beets, Pecans and Goat Cheese

Who needs kale when you can make the base of your salad hearty Brussels sprouts? Plus, Heidi Larsen’s salad is just so seasonally on point.

Get the Recipe

Wednesday: Pesto-Havarti Mac and Cheese

Goodbye, cheddar! Liz Harris’s mac and cheese is all about creamy Havarti mixed with a house-made spinach pesto.

Get the Recipe

Slide 4 of 8: Goodbye, cheddar! Liz Harris’s mac and cheese is all about creamy Havarti mixed with a house-made spinach pesto.
Get the Recipe
Slide 5 of 8: Meet tempeh, the other soy “meat.” Like tofu, it absorbs the flavors it’s cooking in, which is why we love Gena Hamshaw’s tamari-glazed tempeh recipe with chunks of healthy broccoli.
Get the Recipe

Thursday: Sheet Pan Tamari Glazed Tempeh and Broccoli

Meet tempeh, the other soy “meat.” Like tofu, it absorbs the flavors it’s cooking in, which is why we love Gena Hamshaw’s tamari-glazed tempeh recipe with chunks of healthy broccoli.

Get the Recipe

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Chicken Banh Mi

Slide 4 of 10: Opt for chicken as a low-fat, high-protein stuffing for this traditional Vietnamese sandwich recipe.
Healthy Sandwich Calorie Count: 275
Marinate one skinless, boneless chicken breast in lime juice, Dijon mustard, and siracha, and grill until nicely charred (about 5-7 minutes per side). Put the grilled chicken inside a fresh baguette with cilantro stems and shredded carrots. Squeeze extra lime juice over the top for more flavor.

Chicken Banh Mi

Opt for chicken as a low-fat, high-protein stuffing for this traditional Vietnamese sandwich recipe.

Healthy Sandwich Calorie Count: 275

Directions-

Marinate one skinless, boneless chicken breast in lime juice, Dijon mustard, and siracha, and grill until nicely charred (about 5-7 minutes per side). Put the grilled chicken inside a fresh baguette with cilantro stems and shredded carrots. Squeeze extra lime juice over the top for more flavor.

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Dash Diet~ Recipes

8 DASH diet-approved recipes to make every meal of the day good for your heart

Emily Laurence

With *so* many different healthy eating plans out there, it’s clear that there isn’t just one way to live your best, nutrient-rich life. But when it comes to the way of eating that doctors and dietitians recommend the most, there are two main contenders: the Mediterranean diet and the DASH diet.

You’re likely very familiar with the Med diet (it made a big comeback this year), but what about its less famous cousin, DASH? DASH stands for Dietary Approaches to Stop Hypertension and like the Mediterranean diet, is a heart-healthy eating plan that emphasizes healthy monounsaturated fats, such as olive oil, nuts, and avocado. Other requirements: consuming six to eight servings of whole grains per day, four to five servings of fruits and veggies, fewer than six servings of animal protein, two to three servings of low- or non-fat dairy products, and keeping sugar and sodium intake to a minimum. (Again, veeeeery reminiscent of the Med diet.)

Another reason health experts are such a fan of the DASH diet is that it isn’t restrictive and is actually pretty easy to stick with. Need proof? Check out the recipes rounded up here, for every meal of the day. Not only are they all DASH diet-compliant, they’ll have your mouth watering.

Scroll down for eight healthy DASH diet recipes.

a cake with fruit on top of a table: DASH diet overnight oats recipe

© Photo: Minimalist Baker DASH diet overnight oats recipe

1. Peanut butter overnight oats

Serving of whole grains? Check. Healthy fats and protein? Check. Fruit? Yep. In just five ingredients, this mason jar breakfast recipe has all the requirements needed for a DASH diet-approved a.m. meal. It also only takes five minutes of active prep time, making it a major time-saving win, too.

a plate of food with a slice of fresh fruit: dash diet breakfast pizza

© Photo: Two Peas and Their Pod dash diet breakfast pizza

2. DASH diet breakfast pizza

This breakfast is similar to a yogurt parfait, only way more fun to eat. Made on whole wheat pita flatbreads (there’s your serving of whole grains), the base is cream cheese (though Greek yogurt works too), and it’s topped with antioxidant- and fiber-rich berries, with a touch of honey for natural sweetness.

a bowl of fruit and vegetable salad: dash diet salad skewers

© Photo: Princess Pinky Girl dash diet salad skewers

3. Wedge salad skewers

One fun way to switch up your salad game is sticking all your greens, avocado, and veggies through a skewer. You can even eat it right off the stick—no fork required.

a plate of food with broccoli: dash diet southwestern bowl

© Photo: What’s Gaby Cooking dash diet southwestern bowl

4. Southwestern brown rice bowl

This recipe is full of ingredients well-known to be good for heart health, including black beans, olive oil, and avocado. Brown rice serves as the bowl’s base, getting in the serving of healthy grains, and it’s topped with a serving of shredded cheese, getting the eating plan’s serving of dairy.

a bowl of fruit on a plate: dash diet fruit salad

© Photo: Nourish RDs dash diet fruit salad

5. Citrus zest fruit salad

If you’re looking for a snack to satisfy your sweet tooth—but won’t spike blood sugar—this colorful fruit salad is it. Incorporating grapefruit and lime juice add tanginess that rounds out the tartness from the berries. Plus, it’s full of antioxidants that work to lower blood pressure.

a plate of food: dash diet fajitas recipe

© Photo: Nourished Simply dash diet fajitas recipe

6. Low-sodium sheet pan chicken fajitas

Since the DASH diet is often followed as a way to lower blood pressure, keeping sodium to a minimum is a must. This recipe does just that, while using plenty of other spices to ensure it’s anything but bland. The herbs that are used, including garlic and onion powder, actually make the rest of the healthy ingredients even more nutrient-dense.

a bowl of food on a plate: dash diet stew

© Photo: Eli Ben-Yehuda/Resperate dash diet stew

7. Turkish red lentil stew

This classic comfort food is loaded with protein-rich lentils and veggies particularly high in antioxidants, like tomatoes and carrots. It only takes about 30 minutes to make and the leftovers keep for about a week—perfect for getting you through a busy work week.

dash diet brownies

© Photo: Erin Lives Whole dash diet brownies

8. Chickpea brownies

One dessert hack DASH diet devotees live by: using black beans or chickpeas for a base instead of processed flour. In order to keep your brownies from tasting like hummus, combine them with almond flour, nut butter, and a few smart sweeteners. Because the chickpeas and nut butter are loaded with protein, this dessert doubles as a post-workout snack, too.

Thank you for reading 🙂

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Vietnamese Spring Rolls

More pictures of Vietnamese Fresh Spring Rolls

Ingredients

  • 2 ounces rice vermicelli
  • 8 rice wrappers (8.5 inch diameter)
  • 8 large cooked shrimp – peeled, deveined and cut in half
  • 1 1/3 tablespoons chopped fresh Thai basil
  • 3 tablespoons chopped fresh mint leaves
  • 3 tablespoons chopped fresh cilantro
  • 2 leaves lettuce, chopped
  • 4 teaspoons fish sauce
  • 1/4 cup water
  • 2 tablespoons fresh lime juice
  • 1 clove garlic, minced
  • 2 tablespoons white sugarC&H Pure Cane Granulated Sugar 4 Lb $1.78 for 1 item – expires in a month
  • 1/2 teaspoon garlic chili sauce
  • 3 tablespoons hoisin sauce
  • 1 teaspoon finely chopped peanuts
  • Add all ingredients to list

Directions

  • Prep45 m
  • Cook5 m
  • Ready In50 m
  1. Bring a medium saucepan of water to boil. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
  2. Fill a large bowl with warm water. Dip one wrapper into the hot water for 1 second to soften. Lay wrapper flat. In a row across the center, place 2 shrimp halves, a handful of vermicelli, basil, mint, cilantro and lettuce, leaving about 2 inches uncovered on each side. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce. Repeat with remaining ingredients.
  3. In a small bowl, mix the fish sauce, water, lime juice, garlic, sugar and chili sauce.
  4. In another small bowl, mix the hoisin sauce and peanuts.
  5. Serve rolled spring rolls with the fish sauce and hoisin sauce mixtures.

Footnotes

  • Cook’s Note:
  • The fish sauce, rice vermicelli, chili garlic sauce, hoisin sauce, and rice wrappers can be found at Asian food markets.
  • Partner Tip
  • Reynolds® parchment can be used for easier cleanup/removal from the pan.

Nutrition Facts

Per Serving: 82 calories; 0.7 g fat; 15.8 g carbohydrates; 3.3 g protein; 11 mg cholesterol; 305 mg sodium.

Thank you for reading 🙂

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Meals For The Week, with grocery list

Grocery List:

4 eggs
8 oz. canned tuna, packed in olive oil
3 cups shredded cooked chicken
2 lbs. skirt steak
8 cups baby arugula
3 cups mixed greens
2 romaine hearts
1 small butternut squash
1 large carrot
12 oz. haricot verts or green beans
1 lb. baby purple or red potatoes
10 oz. mushrooms
2 cloves of garlic
1 shallot
1 red onion
4 ears of corn
2 Persian cucumbers
1 can of chickpeas
1 can of lentils
5 avocados
3 lemons
30 oz. grape tomatoes
1 cup cherry tomatoes
2 tablespoons fresh thyme leaves
2 tablespoons chopped dill springs
3 tablespoons chopped chives
½ cup chopped fresh basil
¼ cup chopped fresh cilantro
½ cup pickled radishes
½ cup pine nuts
⅓ cup unsalted raw cashews
4 oz. Niçoise olives
4 oz blue cheese
¾ cup crumbled goat cheese
1 cup feta cheese
1 tablespoon heavy cream
3 tablespoons tahini
1 lb. bite-sized pasta, like orecchiette

Pantry Ingredients:

Salt, pepper, olive oil, balsamic vinegar, apple cider vinegar, red wine vinegar, Dijon mustard, whole grain mustard, mayonnaise, sour cream, Worcestershire sauce, capers, honey, red pepper flakes, cinnamon, curry powder. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.

Monday: Aran Goyoaga’s Niçoise Salad

Slide 2 of 8: Wishing you were in Paris on this Monday? Tone down the stress of the week ahead with this 20-minute Niçoise salad.
Get the Recipe

Wishing you were in Paris on this Monday? Tone down the stress of the week ahead with this 20-minute Niçoise salad.

Get the Recipe

Tuesday: Curried Tahini Cashew Chicken and Carrot Salad

Slide 3 of 8: Coterie member Ali Maffucci’s curried cashew chicken and carrot salad has an added bonus: It saves well, meaning you’ll be taking a Tupperware full for lunch tomorrow.
Get the Recipe

Coterie member Ali Maffucci’s curried cashew chicken and carrot salad has an added bonus: It saves well, meaning you’ll be taking a Tupperware full for lunch tomorrow.

Get the Recipe

Wednesday: Butternut Squash and Goat Cheese Pasta Salad

You thought salads had to include greens? Nope.

Get the Recipe

Slide 4 of 8: You thought salads had to include greens? Nope.
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Thursday: Corn, Tomato and Avocado Chickpea Salad

Here’s a quick-fix, no-cook salad that uses all pantry ingredients. You are making dinner at home tonight.

Get the Recipe

Friday: Shaved Brussels Sprouts with Roasted Beets, Pecans and Goat Cheese

Prove to Mom you do eat your brussels sprouts. They make the perfect bed for fall flavors like roasted beets, crunchy pecans and creamy goat cheese. (Thanks for the recipe, Coterie member Heidi Larsen.)

Get the Recipe

Slide 6 of 8: Prove to Mom you do eat your brussels sprouts. They make the perfect bed for fall flavors like roasted beets, crunchy pecans and creamy goat cheese. (Thanks for the recipe, Coterie member Heidi Larsen.)
Get the Recipe

Saturday: Grilled Steak Salad with Blue Cheese Dressing

There is a new way to serve Saturday night steak.

Get the Recipe

Slide 7 of 8: There is a new way to serve Saturday night steak.
Get the Recipe

Sunday: Warm Lentil, Tomato and Mushroom Salad

Warm salad? Hear out Coterie member Gena Hamshaw: It’s a cozy way to curl up on the couch.

Get the Recipe

Slide 8 of 8: Warm salad? Hear out Coterie member Gena Hamshaw: It’s a cozy way to curl up on the couch.
Get the Recipe
RELATED: 45 Fall Soup Recipes You Haven’t Tried Before

Thank you for reading 🙂

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DASH Diet Recipes

With *so* many different healthy eating plans out there, it’s clear that there isn’t just one way to live your best, nutrient-rich life. But when it comes to the way of eating that doctors and dietitians recommend the most, there are two main contenders: the Mediterranean diet and the DASH diet.

You’re likely very familiar with the Med diet (it made a big comeback this year), but what about its less famous cousin, DASH? DASH stands for Dietary Approaches to Stop Hypertension and like the Mediterranean diet, is a heart-healthy eating plan that emphasizes healthy monounsaturated fats, such as olive oil, nuts, and avocado. Other requirements: consuming six to eight servings of whole grains per day, four to five servings of fruits and veggies, fewer than six servings of animal protein, two to three servings of low- or non-fat dairy products, and keeping sugar and sodium intake to a minimum. (Again, veeeeery reminiscent of the Med diet.)

Another reason health experts are such a fan of the DASH diet is that it isn’t restrictive and is actually pretty easy to stick with. Need proof? Check out the recipes rounded up here, for every meal of the day. Not only are they all DASH diet-compliant, they’ll have your mouth watering.

Scroll down for eight healthy DASH diet recipes.

a cake with fruit on top of a table: DASH diet overnight oats recipe

© Photo: Minimalist Baker DASH diet overnight oats recipe

1. Peanut butter overnight oats

Serving of whole grains? Check. Healthy fats and protein? Check. Fruit? Yep. In just five ingredients, this mason jar breakfast recipe has all the requirements needed for a DASH diet-approved a.m. meal. It also only takes five minutes of active prep time, making it a major time-saving win, too.

a plate of food with a slice of fresh fruit: dash diet breakfast pizza

© Photo: Two Peas and Their Pod dash diet breakfast pizza

2. DASH diet breakfast pizza

This breakfast is similar to a yogurt parfait, only way more fun to eat. Made on whole wheat pita flatbreads (there’s your serving of whole grains), the base is cream cheese (though Greek yogurt works too), and it’s topped with antioxidant- and fiber-rich berries, with a touch of honey for natural sweetness.

a bowl of fruit and vegetable salad: dash diet salad skewers

© Photo: Princess Pinky Girl dash diet salad skewers

3. Wedge salad skewers

One fun way to switch up your salad game is sticking all your greens, avocado, and veggies through a skewer. You can even eat it right off the stick—no fork required.

a plate of food with broccoli: dash diet southwestern bowl

© Photo: What’s Gaby Cooking dash diet southwestern bowl

4. Southwestern brown rice bowl

This recipe is full of ingredients well-known to be good for heart health, including black beans, olive oil, and avocado. Brown rice serves as the bowl’s base, getting in the serving of healthy grains, and it’s topped with a serving of shredded cheese, getting the eating plan’s serving of dairy.

a bowl of fruit on a plate: dash diet fruit salad

© Photo: Nourish RDs dash diet fruit salad

5. Citrus zest fruit salad

If you’re looking for a snack to satisfy your sweet tooth—but won’t spike blood sugar—this colorful fruit salad is it. Incorporating grapefruit and lime juice add tanginess that rounds out the tartness from the berries. Plus, it’s full of antioxidants that work to lower blood pressure.

a plate of food: dash diet fajitas recipe

© Photo: Nourished Simply dash diet fajitas recipe

6. Low-sodium sheet pan chicken fajitas

Since the DASH diet is often followed as a way to lower blood pressure, keeping sodium to a minimum is a must. This recipe does just that, while using plenty of other spices to ensure it’s anything but bland. The herbs that are used, including garlic and onion powder, actually make the rest of the healthy ingredients even more nutrient-dense.

a bowl of food on a plate: dash diet stew

© Photo: Eli Ben-Yehuda/Resperate dash diet stew

7. Turkish red lentil stew

This classic comfort food is loaded with protein-rich lentils and veggies particularly high in antioxidants, like tomatoes and carrots. It only takes about 30 minutes to make and the leftovers keep for about a week—perfect for getting you through a busy work week.

dash diet brownies

© Photo: Erin Lives Whole dash diet brownies

8. Chickpea brownies

One dessert hack DASH diet devotees live by: using black beans or chickpeas for a base instead of processed flour. In order to keep your brownies from tasting like hummus, combine them with almond flour, nut butter, and a few smart sweeteners. Because the chickpeas and nut butter are loaded with protein, this dessert doubles as a post-workout snack,

Source: MSN/Health

Thank you for reading 🙂

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Cattle Drive Casserole

Cattle Drive Casserole

Cattle Drive Casserole, the ultimate comfort food. Layers of cheese, meat and more cheese make for this satisfying casserole beyond delicious.Prep Time 15 minutes Cook Time 30 minutes Total Time 45 minutes

Ingredients

  • 1 1/2 lbs ground beef
  • 3/4 cup onion, diced
  • 1 bell pepper, diced
  • 1 taco seasoning packet
  • 1/2 cup sour cream
  • 1/2 cup mayonnaise
  • 1 cup cheddar cheese, shredded & divided
  • 1 sm. can (4 oz) diced green chilies
  • 1 (10 oz) can Rotel diced tomatoes with green chilies
  • 2 cups Bisquick
  • 1 1/4 cup water, divided

Instructions

  1. Pre-heat oven to 350 degrees F.
  2. Brown ground beef, drain off grease. Add in diced onion, bell pepper, taco seasoning and 1/2 cup of the water to pan. Simmer approximately 10 minutes until onion & pepper are softened.
  3. In separate bowl, combine sour cream, mayonnaise, 1/2 cup cheddar cheese and green chilies, set aside.
  4. Stir Bisquick and 3/4 cup water (you may need a tiny bit more water) to make a soft dough. Spray 13X9 baking pan with non-stick spray. Press dough into bottom of pan and bake 5 minutes.
  5. On top of biscuit layer, spread ground beef mixture, next add can of Rotel spreading over ground beef mixture, next spread the sour cream mixture and end with remaining shredded cheese sprinkled over the top.
  6. Bake 30 minutes.

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