Carrot Sweet Potato Soup

#Vegetarian #DairyFree #Glutenfree

Great Fall Soup!  Enjoy!!

Ingredients:

• 1 tsp coconut or olive oil
• 1 yellow Onion diced
• 2 cloves Garlic minced
• 5 large Carrots diced
• 2 Sweet Potatoes cut into 1 inch chunks 
• 1 can unsweetened coconut milk
• 1 cup almond coconut milk
• 1 cup water
• salt and pepper to taste

Instructions:

1. Heat oil in dutch oven.  Add onions and garlic and saute for 2-3 mins until onions are translucent.  
2. Add remaining ingredients except for salt and pepper.  Let cook for about 20 mins or until carrots and sweet potatoes are tender.  
3. Transfer liquid to blender in batches, or use immersion blender, and puree until smooth. 
4. Add salt and pepper to taste. 

Why it's good for you

•  Carrots- Rich in beta-carotene, which is converted to vitamin A in the liver.  Vitamin A is important for healthy eyes, skin, nails and hair.  It also helps protect against sun damage.     They are high in antioxidants.  Not only beta-carotene, but alpha-carotene, and lutein as well. Carrots are also very high in fiber which helps to keep you full as well as clean out the colon.      

Turmeric Tea

#Dairyfree #Vegetarian #Gluteenfree

With all of the wonderful properties that Turmeric has to offer I have been trying to find ways to add it into my diet.  So far curry was my go to, but curry every night is not a realistic option.  I recently came upon an article for making your own Turmeric tea.  That particular article was a mix of ginger, turmeric and almond milk. Although I do plan to try it, and will report back, I wanted something that was a little quicker to prepare in the morning on my way out the door. This one is so simple, only has 4 ingredients, and is delicious!  A great way to add turmeric to your daily diet!

Ingredients:

• 1/8 tsp Turmeric 
• 1 tsp raw local honey
• Warm water
• Lemon slice

Instructions

1. Combine the Turmeric and Honey in the bottom of the cup to form a paste.  
2. Add warm (don't use boiling water or you will destroy the properties of the raw honey) and stir.
3. Add the juice from a lemon slice. Enjoy!

Why it is good for you:

• Turmeric: Helps to decrease inflammation in the body.  Many of our "Western" diseases, including: heart disease, metabolic syndrome (precursor to diabetes), Alzheimer's and various other degenerative diseases, can cause chronic inflammation in the body. It has also been found to be useful for people who suffer from Arthritis (joint inflammation).  In addition, turmeric is a powerful antioxidant.  Not only does it neutralize free radicals, but it boosts the body's own antioxidant fighting power.   
• Raw Local Honey-Contains antioxidants, vitamins (B6, thiamin, riboflavin, pantothenic acid and niacin), and minerals (iron, zinc, potassium, calcium, phosphorus, magnesium, and selenium).  Heating the honey can destroy many of these benefits so make sure your water isn't too hot.  Consuming honey local to your area can also be useful in treating seasonal allergies.    

Summer Berry Smoothie-Drink Up and Be Healthy!

#Dairyfree, #Vegetarian, #Glutenfree

What a great way to start the day!  I recently got my husband to do a detox diet, which he had been resisting for years! Once he acquiesced and began to understand how changing your diet makes you feel better, HE started looking for recipes that we could make, getting us onto a smoothie kick!  This smoothie recipe is combination of a few that we had tried.  That is the great thing about smoothies, you really don't need a recipe.  Whatever you have around the house throw it in the blender and see what you come up with.  We will often make them the night before then put them in jars in the fridge over night for an easy grab and go breakfast in the morning. Makes mornings easier and more nutritious!

Tip:  Berries can be expensive!  So stock up in the summer months.  Either head out to U-pick berry locations or visit local farmers markets and buy in bulk. If you can find organic, choose them, as conventional berries are often sprayed with pesticides.  If not make sure to given them a good wash before use.  Bring them home and spread berries out on a cookie tray and place them in the freezer. (Don't wash them yet...do this once you are ready to use them).  Once they are frozen transfer them to plastic freezer bags and put them back in the freezer.  Freezing them this way prevents them from getting stuck together, making it much easier when you go to use them throughout the year.

Ingredients

• 2 cups frozen summer berries (any combination of blueberries, raspberries, blackberries and strawberries).  
• 1/2 banana
• 1/4 avocado
• 1/2 cup pineapple
• 1 tbsp flax seed
• 1 tbsp chia seeds
• 1 tbsp almond butter
• 1 tbsp coconut oil
• 1-2 cups almond coconut milk (I sometimes substitute coconut water)

Instructions

1. Combine all ingredients in a blender and Enjoy!

You can adjust the amount of liquid to change consistency.

Why it is good for you:

1. Summer berries (strawberries, blueberries, raspberries, blackberries)- They have a low glycemic load, but are high in vitamin C, fiber, and antioxidants.  Scientific studies have shown them to have the potential to slow brain aging, fight cancer, and decrease heart disease.  
2. Almond butter- Contains calcium and copper, both of which help maintain a healthy nervous system.  They are great source of protein and can help maintain low blood sugar level.  
3. Chia Seeds- Contain a significant amount of fiber, protein, calcium, manganese, magnesium, and phosphorus.  They also have a decent amount of zinc, vitamin B3, potassium, vitamins B1 and B2.  
4. Coconut Oil- Lots of health benefits here!  The type of saturated fat in coconut oil is metabolized differently in the body, which can have possible therapeutic effects on several brain disorders, such as Alzheimer's disease and epilepsy.  The fatty acids in coconut oil have been found to kill of pathogens and have the potential to prevent infections.  It can help lower cholesterol and give you more energy!  

Kickin' Quinoa Salad

#DairyFree #Vegetarian #GlutenFree 

Quinoa is one of those grains that you are hearing about everywhere you turn, but what do you do with it?  By itself, I don't feel like it is that exciting, but is very versatile, provides health benefits and can be dressed up in many ways.  This recipe is one that I modified from the vegangela.com website. The original recipe called for a dressing that you make separately, but I modified it to be a one bowl dish that can be served on it's own or as a side.  Let me know what you think!

Ingredients

1.  1 cup uncooked quinoa
2.  1 can black beans (or whatever you have on hand), rinsed and drained
3.  1 quart grape or cherry tomatoes halved
4.  1 red, orange or yellow pepper chopped
5.  1/2 seedless cucumber diced
6.  1 small red onion diced
7.  3-4 green onions (white parts only) diced
8.  1/2 corn (canned or frozen)
9.  2 large avocado diced
10.  Juice from 1 lime
11.  1/4 cup chopped cilantro
12.  2 Tbs olive oil
13.  1/8th tsp chili powder
14.  1/4th tsp cumin
15.  Salt and pepper to taste

Directions

1.  Cook quinoa according to package directions and let cool.
2.  Combine remaining ingredients with quinoa and toss until fully incorporated.

Why it is good for you

• Quinoa: This seems to be the new "it" grain, but it really is a great alternative.  It is gluten free and contains a hefty amount of protein.  It also is a good source of zinc (helps you fight off illness), folate, and phosphorus as well as contains omega-3 fatty acids.   
• Avocado- high in potassium and protein.  It also contains nearly 20 vitamins and minerals-25% of your recommended vitamin B6 (an energy vitamin!) and 33% of your vitamin C, plus folate, vitamin E, vitamin K, magnesium and iron.  
• Rainbow of Vegetables- the different vegetables found in this dish cover a wide range of vitamins essential for a healthy body. 

Red Lentil Curry Soup

Red Lentil Curry Soup

#DairyFree #Vegetarian #GlutenFree 

Curry...it made me a  nervous.  I had never made curry before.  I would think, it's going to be too spicy, it's not going to taste good, and really I don't even know where to start!  Then I stumbled across this recipe from the website vegangela.com. It was so easy and tasted great! She's has many great recipes, but I think this one is the best one I have tried so far.  I am not afraid of curry anymore and plan to try some variations of curried dishes soon; but this one is a keeper for sure!   

Ingredients

• 1 tbsp coconut oil (or olive oil)
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 2 tbsp tomato paste (or ketchup)
• 2 tbsp curry powder
• ½ tsp hot red pepper flakes
• 4 cups vegetable broth
• 1  can coconut milk
• 1  can diced tomatoes
• 1 1/2 cups dry red lentils
• 2-3 handfuls of chopped kale or spinach
• salt and pepper, to taste
• Garnish: chopped cilantro (fresh coriander) and/or vegan sour cream

Instructions

1. In a stockpot, heat the coconut oil over medium heat and stir-fry the onion, garlic and ginger until the onion is translucent, a couple minutes.
2. Add the tomato paste (or ketchup), curry powder, and red pepper flakes and cook for another minute.
3. Add the vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20-30 minutes, until the lentils are very tender. Season with salt and pepper.
4. {Make-Ahead: May be cooled, frozen in air-tight containers, and re-heated over medium-low heat.}
5. Before serving, stir in the kale/spinach and garnish with cilantro and/or vegan sour cream.

Why it's good for you.  

While there are many ingredients in this dish that make it healthy and nutritious I want to focus on the two that make up the name....Lentils and Curry

1. Lentils- They are high in fiber which helps stabilize blood sugar, promote good digestive health, and help lower cholesterol levels. Lentils are also high in folate and magnesium both of which are good for heart health.  They are high in iron and a good source of protein; however they are low in calories, and inexpensive to buy.  

2.  Curry-  The spice that provides the most significance in curry is turmeric.  Turmeric has been linked to reduction in cognitive decline and chances of Alzheimer's disease. Turmeric has also been shown to reduce inflammation and pain and has actually been shown to be as effective as ibuprofen.   The Cardamom in curry has been found to help reduce blood pressure and the coriander helps fight off bacterial infection, in particular, E coli and other intestinal infections.   

Easy Beef and Broccoli Stir Fry

Beef and Broccoli Stir Fry
#DairyFree #GlutenFree

It is has been awhile since I have posted, but I haven't stopped thinking about what dishes I can write about and continued to learn new things that I can share with you.   Life gets crazy and there is never enough time to do everything, but this dish will make dinner a snap and your life a little easier on those busy weeknight when there are a million things to do and only a few mins to throw dinner together.   I probably make this recipe at least once a month.  It is one of the few dishes in which my kids will willingly eat a green vegetable (sometimes they even ask for more!).   Quick, Easy, Healthy, Delicious!!!


Ingredients:

• 1 cup brown rice (I like basmati)  prepared according to package directions (if you are in a real hurry you can use minute brown rice)
• 1 1/2-2lbs pasture raised skirt steak
• 1 12oz package frozen broccoli (Wegmans has great frozen organic broccoli for only $1.99!)
• 2-3 Tbs gluten free soy sauce.  

Directions:

1. Cut skirt steak into thin strips and saute for about 5 mins
2. Add frozen broccoli to beef and saute for another 2-3 minutes until broccoli is warm.  
3. Add cooked rice and soy sauce.
4. Stir all ingredients together and enjoy!

Why it is good for you:

• Brown rice: has 67% more vitamin B3, 80% more vitamin B1, 90% more vitamin B6, double the amount of manganese and phosphorus, and 60% more iron, as compared to white rice.  It also has dietary fiber and essential fatty acids where white rice does not.
• Pasture raised beef:  Beef raised on grass has less need for antibiotics.  Cattle is supposed to eat grass not corn.  When they do eat only corn they have a higher incidence of illness.  Typically, factory farms are the farms that raise their cattle on corn and also keep them in inhumane living conditions, which also degrades the quality of the beef.  Grass fed beef is also higher in Omega-3 fatty acids and most importantly it TASTES BETTER!!!! Want to learn more watch the documentary Food Inc!
• Broccoli: Low in calories, but high in dietary fibers, vitamin C, vitamin A, folate, and vitamin K,  It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Shrimp and Feta and Tomatoes...OH MY!

Shrimp, Feta and Tomato Bake
#GlutenFree

This dish is full flavor! I personally love roasted tomatoes and garlic, which this dish has plenty of.  It easy enough to make on a weeknight after work or is good enough to have when you have company over for dinner.  The main part of this dish is gluten free, but creates a beautiful sauce that goes wonderfully with a crusty bread or even served over pasta.  If you want to keep it gluten free you can always serve over polenta or on its own.



Ingredients:

• 3-4 cloves garlic diced
• 4 Tbs Olive Oil
• 1 1/2-2lbs raw shrimp shelled and deveined
• 1 pint cherry or grape tomatoes halved or 4-5 large tomatoes quartered 
• Salt and pepper to taste  
• Juice from 1/2 lemon
• 1 cup feta
• chopped parsley (optional)

Directions:

1. Pre-heat oven to 450 degrees
2. In a 13x 9 inch glass or ceramic dish stir together garlic, tomatoes, salt, pepper and olive oil
3. Roast for 20 mins
4. Add shrimp, feta, and lemon and return to oven to bake for additional 5-7 mins until shrimp are fully cooked
5. If desired sprinkle with Parsley before serving

Why it's good for you:

• Shrimp: concentrated source of the antioxidant and anti-inflammatory nutrient called astaxanthin.  Also contains antioxidant mineral selenium, vitamin B12 and omega-3 fatty acids.    
• Garlic: has antibacterial and antiviral properties, may be helpful in treating fungal infections, has blood thinning properties, reduces blood pressure and cholesterol, helps reduce blood sugar levels in diabetics and helps with iron absorption.  It has been found to help combat respiratory issues and allergies.     
• Tomatoes: Contain a large amount of vitamin C and A.  They also contain small amount of iron and calcium.  Tomatoes contain lycopene, which has been found to be a powerful antioxidant.