Bringing Wellness Full Circle

Yummy and Healthy!

Let’s post some of our favorite recipes on this page!  Make sure you send me yours and I will post it as well!

BLACK BEAN JOES

20 ounces ground turkey (I used extra lean)

1 1/2 cups diced onion

4 cloves garlic, minced

1 jalapeno pepper, seeded and minced

1 cup green pepper, diced

1 15.5 ounce can of black beans, drained and rinsed

2 large tomatoes, diced

1 T apple cider vinegar

1 T molasses

1 T Worcestershire sauce

1 t salt and 1 t freshly ground pepper

Brown the turkey and onion in large skillet over medium heat and crumble up the meat as it cooks. Add garlic, jalapeno and bell pepper and cook some more until peppers are soft. Add tomatoes, black beans, vinegar, molasses, Worcestershire sauce and salt and pepper and simmer for about 10 minutes.

I simply spooned it over prepared Squash Pasta and added one tablespoon of freshly grated Parmesan cheese.

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PUMPKIN PANCAKES

1 egg and 1 egg white, beaten a bit

2 T oats, raw

1/2 cup pumpkin puree

2 tsp Truvia (or agave syrup)

1 tsp each vanilla and pumpkin spice

Pinch baking soda and pinch salt

1 T ground flax seed

Heat cast iron pan and spray with nonstick cooking spray.

Mix all ingredients in small bowl

Pour thick batter into pan. I divided mine in three pancakes.

Cook on medium heat until firm enough to turn over. Turn them over and cook another two minutes or so.

I ate them plain, just like that. But I bet they would be yummy with syrup and walnuts, or applesauce…

For the three pancakes: 201 calories, 9 g of great fat, 17 g carbs, 14 g protein and 3 g fiber. Not bad!

APPLE BUTTER

Wash apples and cut into chunks (skin on).  Fill crock pot to the top with apple chunks, add 1 tablespoon of cinnamon and  a few dashes of nutmeg.

Add a few tablespoons of apple juice and a sprinkling of brown sugar.   Cover crock pot and cook on medium for 15 hours.  When cooled enough, process through a food processor or a mixture.

And there you have it!

We had ours with warm brown bread… Life is good!     Follow Me on Pinterest

PUMPKIN GOODNESS BREAKFAST

1/2 cup pumpkin puree

1 egg

3 T oat flour (oatmeal ground up; measure after grinding)

pinch of salt

1/2 tsp baking powder

Sweetener to taste (I use 1/2 tablespoon Truvia)

1 tablespoon crushed walnuts (optional–I love it for the crunchiness)

1/2 teaspoon pumpkin pie seasoning

Mix it all together in a microwave safe cup and microwave for 2 minutes. Voila!

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216 calories, 12 g good fat, 20 grams good carbs, 11 g protein, 3 g fiber

OAT GRAHAM CRACKERS

1 1/2 cups oat flour (process regular old oats in your food processor; measure once it is flour consistency)

1/2 tsp cinnamon

1/2 tsp each baking soda and salt

2 Tb xylitol ( you can use sugar instead)

2 packets Stevia (you can use sugar instead)

2 Tb agave syrup (or maple syrup, or honey)

1 tsp vanilla

1 T coconut oil (or regular canola oil)

1/4 cup plus 1 Tb water

Preheat oven at 350.

Combine all ingredients in a bowl; it will make a sticky dough. Place one sheet of wax paper on your counter and dump dough on it. Place a second sheet on top and flatten it with a rolling pin (graham cracker thickness).  Remove top layer of wax paper and cut into 16 squares.

Spray cookie sheet with nonstick cooking spray and invert wax paper and dough unto it. Peel wax paper off.

Bake for 12 to 16 minutes, depending on how crispy you like your graham crackers.

For each, 53.50 calories, 1.8 g fat, 8 g carbs, 1.1 g protein and .87 g fiber

 

BUTTERNUT SQUASH MUFFINS

1 cup almond milk (or skim, or soy– I used soy this time) and 1 T of vinegar

2 T ground flax seed and 1/2 cup hot water

1/2 cup oat flour (oats processed into a flour) and 2 cups oats

2 t baking powder

pinch salt

1/2 t baking soda

2 t pumpkin pie spice

1/4 cup honey and 2 T Truvia (or 1/2 cup honey)

2 cups butternut squash puree (I put the butternut squash in the microwave until it was soft enough to peel. Cooled it down, peeled it, took the seeds out, cubed it and processed it; easy!)

Preheat oven to 400 degrees F and spray a 12 cup muffin tin with nonstick spray.

Stir vinegar into milk.Put all other ingredients in mixing bowl, then add the soured milk and mix until blended. Divide into muffin cups and bake for 20-25 minutes until knife inserted in the middle comes out clean.

Per muffin: 119 calories, 2.1 g fat, 23 g carbs, 3.9 g protein and 2.3 g fiber; not bad!

 

BARB’S CORN RELISH

7 cloves of garlic (more or less to taste)

2 medium green pepper (more or less depending on taste and what you have on hand)

1 large onion (ditto)

2 1/4 cups corn (ditto: I took mine right off the husk with a good kitchen knife)

1 1/2 packets Stevia (or sugar)

1 1/2 cups water

1 cup apple cider vinegar

Crushed red pepper, nutmeg and salt to taste (I put lots of each! )

Put peppers, garlic and onions roughly chopped in your food processor and process until of rough consistency but not liquid.

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Add corn.

In a sauce pan, bring 1 1/2 cups water and 1 cup apple cider vinegar to a boil. Add crushed red pepper, nutmeg and salt. All the vegetable mixture and keep boiling for about 5 minutes.


Bring it to a low boil for another five minutes. Let cool. You are done!

We ate ours with barbecued pork chops; it was delicious…

Per half cup of Corn Relish: 60 calories, 0.5 g fat, 15 g carbs, 2 g protein and 2 g fiber

Want more recipes like this? Purchase the NEWAY Cookbook, 215 recipes–all healthy and yummy!

 

Quick To Go Meals

Sometimes–most of the time?–I  just don’t have the time to cook complicated nutritional meals.  Life just has a way of getting busy around here… So, just in case you are a little bit like me, here are a few quick t0-go meals that taste terrific and are full of nutrition.  Only a few ingredients that you could stock up on next time you hit the grocery store.

Oh, and by the way, shameless plug here for the NEWAY cookbook… 215 great, easy, yummy and super-healthy recipes.  I have the cookbook at the gym if you want it, or you can get it  here at Amazon.

  • PBJ: nothing wrong with this old favorite as long as you use 100% whole wheat bread, natural peanut butter and natural fruit preserves!
  • Whole Wheat Pita pocket sandwiches are delectably stuffed with veggies and cold chicken breast or hard boiled egg. Its shape is perfect for eating on-the-go.
  • Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.
  • Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. Add cinnamon, walnuts, cranberries, blueberries, almonds, cottage cheese, yogurt, vanilla, bananas… the choices are endless! And it has lots of fiber!
  • Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. Cook a bunch of brown rice on the week-end so you have it on hand.
  • Simple soup and Triscuits will fill you up fast. Add some fresh or even canned vegetables for more nutrients.
  • Whole wheat pancakes taste great, no matter what time is blinking on the clock. We make a bunch on the week-end, then just pop them in the toaster during the week for a snack.  I put applesauce or almond butter on mine.
  • Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.
Here are a few quick and yummy recipes:

Mesclun Turkey Mix

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

3 tablespoons olive oil

8 cups mesclun mix or field greens

12 oz. roasted turkey, cubed

1 ½ cups julienned yellow bell pepper

1 cup dried cranberries

½ cup thinly sliced red onion

In a small dish, combine vinegar and mustard.  Gradually whisk in olive oil.  Mix in salt and pepper to taste and set aside. Place greens in a large bowl.  Add remaining ingredients and toss gently. Just before serving, toss with vinaigrette mixture.  How easy is that?  Servings: 4

Calories: 306; Total Fat : 11 g; Total Carbohydrates : 38  g; Dietary Fiber : 6 g; Protein : 17 g

Mozzarella & Tomato Stacks with Shrimp

2 large beefsteak tomatoes

4 ounces part-skim mozzarella

12 basil leaves

1 tablespoon balsamic vinegar

½ teaspoon salt

4 cups fresh spinach leaves

4 ounces cooked large shrimp

White wine vinegar

Thinly slice the two tomatoes and the mozzarella.  Layer the slices of tomatoes with the slices of mozzarella and the basil leaves.  Sprinkle the stacks with the salt and vinegar.  Arrange each tomato stack on a plate on top of 2 cups of spinach leaves and surround it with 2 ounces shrimp drizzled with a splash of white wine vinegar.  That’s it! 2 servings.

Calories: 281; Total Fat: 12 g; Total Carbohydrates: 13 g; Dietary Fiber: 3.5 g; Protein: 34 g

Clams in Tomato-Basil Broth

 4 garlic cloves, minced

1 tablespoon olive oil

1 cup finely chopped onion

3 cups coarsely chopped tomato

½ cup white wine

½ cup clam juice

4 dozen littleneck clams (2 ¼ pounds)

¼ cup chopped fresh basil

Heat olive oil in large Dutch oven and add onion to pan; cook until tender, about 3 minutes, stirring occasionally.  Add garlic to pan and cook 1 minute, stirring constantly.  Add tomato, wine, juice and pepper to pan and bring to a boil.  Add clams; cover and cook 8 minutes or until clams open.  Stir in basil.  4 2-cups servings

Calories: 141; Total Fat: 4.5 g; Total Carbohydrates: 9.5 g; Dietary Fiber: 1.5 g; Protein: 15 g

The recipe looked good, but there were a couple of ingredients I did not care for, so I decided to modify… Here is the result– you tell me what you think! (I loved it!)

YOGURT BLUEBERRY MUFFINS

  • 2 cups oat flour (I just used my food processor to grind regular oatmeal and measured 2 cups of the processed oats)
  • 1/4 cup unrefined sugar, such as evaporated cane juice (I used sweetener)
  • 1/4 cup honey (I used sweetener once, and honey once; preferred the recipe with honey)
  • 1 1/2 tsp each baking soda and baking powder
  • 1/4 tsp salt
  • 2 eggs
  • 1 cup plain non fat Greek yogurt (I used regular yogurt the second time; just as good)
  • 2 Tbsp lemon juice
  • 1 tsp vanilla
  • 2 good cups fresh or frozen blueberries

Preheat oven to 375°F. Lightly grease or line a 12 cup muffin tin.  In a large mixing bowl, sift together the flour, both sugars, baking powder, baking soda, and salt. Add all other ingredients and mix until well combined. Evenly divide the batter amongst the prepared muffin cups.

Bake for about 20 minutes until the muffins are golden brown and a wooden tester inserted into the center of a muffin comes out clean.

12 muffins, 97 calories per, 2.5 g fat, 15 g carbs, 5 g protein and 2 g fiber

My friends Tony and Maria have a prolific basil garden every year.  By prolific, I mean… huge!!!!  Each year, at the end of the summer, they host a fantastic Pesto Party.  It comes with vintage aprons, awards, wine, great food and fantastic company. The kitchen turns into a very efficient assembly line with stations for ingredients and food processors.  By the end of the night, we all go home with as many Pesto Logs as we need to carry us through the next twelve months.  We love it! Here is the recipe and a website about uses for Pesto!

PESTO RECIPE – (IT MAKES ONE LOG.)

8-12 cloves garlic
2 cups fresh Basil leaves (packed tight)
2 cups fresh Parsley leaves (packed loosely)
1 cup grated Italian cheese, Romano or Parmesan (I use Romano.)
2/3 cup walnuts or pine nuts
1/2 cup olive oil
Wax paper
Plastic wrap

Place all these ingredients into a food processor and blend until smooth. I gather up all my dry ingredients, put them in the processor then add the oil on top. Makes approximately 2-3 cups of Pesto.

Lay the pesto onto a sheet of wax paper and roll it into a foot-long “log” for freezing. It lasts 1-2 years in a deep freezer.

Here are Maria’s Notes at the end of the recipe:

*Please bring a cookie sheet to transport your logs home.

*To make extra-strong-Basil-tasting pesto, 2 cups Basil can be used instead of the Basil and Parsley blend.

*Pine nuts have a stronger taste.

*1 large bunch of store-bought parsley = 2 cups packed parsley ***(Washing and picking large stems off at home saves time.)***

*Sun-dried tomatoes can be added, as well as other fresh herbs…
(I have fresh sage, oregano and thyme in my garden, help yourself and try a new pesto blend!)

I need my sweets every so often.  Not need, need, but you know…  I want the sweet, crunchy satisfying feeling of a cookie.

So here’s another cool new recipe for you! Made them last night and loved them!

RICOTTA COOKIES

4 T natural peanut butter (I used crunchy and that was really yummy)

1 cup raw oats

1 cup reduced fat ricotta cheese

8 packets Stevia, or to taste (replace with some honey if you don’t like the taste of Stevia)

1 teaspoon baking powder

4 egg whites

a couple dashes of cinnamon

Preheat oven to 350 and spray cookie sheet with nonstick cooking spray.  Mix all ingredients together with a fork until smooth.  Spoon cookies onto cookie sheet. Bake 10-12 minutes until top of cookies start to brown.

My recipe made 16 nice sized cookies.  They came to 68.5 calories each with 3.5 g fat, 5 g carbs, 4.4 g protein and .75 g fiber. Not bad!

When in NYC, I went to a live taping of a culinary show.  it was fun, exciting, and I learned so much.  One of the dishes they made was “Zucchini Pasta.”  I have been playing with it and came up with my own version.  My husband and I love it! Sometimes we’ll eat it as is, and other times we’ll add a grilled pork chop or piece of chicken.  I hope you try it and enjoy it as much as we do!

BARB’S SQUASH PASTA

3 medium sized zucchini and 2 yellow squash

Olive oil

Spices: garlic powder, salt, pepper, Italian Seasoning

Marinara Sauce

Freshly grated Parmesan

Wash and dry squash and zucchini.  Using a vegetable peeler, grate it until you get to the seed.  Toss in a large bowl with 2 T of olive oil.

Heat a wok or large frying pan.  Spray with nonstick cooking spray.  Add grated veggies and preferred spices.  Cook until tender, but still somewhat crunchy.  Meanwhile, heat marinara sauce.  Serve squash pasta with sauce and sprinkle cheese on top!

2 generous servings; 5o calories for the squash, 120 for the olive oil, and calories for marinara sauce depends on the brand…

After having one of those at my friend’s house last week-end, I decided to make them myself.  Man, are they good! And good for you too.  And easy to make.  And, as a bonus, you can add this liquid as your H2O for the day… what’s not to like?

Fruit Smoothie

Fill a blender with tap water to the 1.25 liter mark.  Add one scoop of good quality vanilla whey protein (what you would use for one serving), one cup of frozen fruit (no sugar added–I bought a mix of peaches, mango, pineapple and strawberries) and 1/2 cup of frozen blueberries. I then added 1 tablespoon of Chia seeds–great necessary fat.

Push the blend button.

That’s it!

It made 5 large glasses.  With the Chia seeds, the calorie count per glass was 50, including 6 g. of protein, 1.6 g. of good fat, 1 g. of fiber and 8 grams of carbs.  Not bad!

Great dessert. Or breakfast.  Or lunch!

Another one of our favorites… stays good for days.  I like it better at room temperature, and I often substitute vegetables with whatever I happen to have on hand! I put snow peas in the last one I made; YUM! Sometimes we use it as a main dish, and sometimes as a side dish.

This is one of the 212 recipes in the NEWAY cookbook.

Couscous Salad

14 ounces fat-free chicken broth
¼ cup water
10 ounces couscous
1 tablespoon Dijon mustard
1 tablespoon lemon juice
¼ cup red wine vinegar
2 tablespoons olive oil
½ red or yellow pepper, diced
8 ounces cherry tomatoes, quartered
1 cucumber, peeled and diced
3 green onions, sliced thin
5 ounces feta cheese, crumbled
Sea salt and freshly ground black pepper

Bring broth and water to a boil in medium saucepan.  Remove from heat and stir in couscous.  Cover and let sit for 5 minutes.
Whisk  mustard, lemon juice and vinegar together, add olive oil slowly and whisk.
Transfer couscous to large bowl and fluff with fork to separate grains.  Add tomatoes, cucumbers, green onions and feta cheese.  Add dressing and toss.  Add salt and pepper to taste.  Serve at room temperature.

CHICKPEA CHOCOLATE CAKE

1 1/2 c. chocolate chips ( I use the darkest ones I can find, 70% cocoa or more)

19 oz. chickpeas (garbanzo beans), rinsed and drained  (I cooked my own and used a generous 1 1/2 cups)

4 eggs (or  flax or banana, which makes it gooey-er)

a couple pinches of salt, bigger grains are best

1/4 c. raw sugar

1/2 t. baking powder

1 t. vanilla

Preheat the oven to 350. Grease and coat bottom of 9″round cake pan gently with cocoa powder.  Place the chocolate chips into a microwave-safe bowl. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth.

Combine the beans and eggs in the bowl of a food processor or blender. Process until smooth. Add the salt, sugar baking powder, and vanilla, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed. Transfer the batter to the prepared cake pan.

Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool in the pan on a wire rack for 10-15 minutes before inverting onto a serving plate.

To serve, top with fruit or make chocolate glaze with 3/4 c. semisweet chocolate chips, 3 T butter, 1 T honey and 1/4 t. vanilla: In a microwavable bowl, combine chocolate chips, butter, and sweetener and heat at 20% power for 2-4 minutes, stirring every 30 seconds. Stir until chips are melted and mixture is smooth, then add vanilla. Spread warm glaze over top of cake, letting it drizzle down the sides.

I simply whipped some heavy cream and enjoyed it that way!

Chickpea StewEdit

May 12, 2012

My friend from Ghana gave me this recipe for Chickpea Stew, and I can never get enough of it, and it is super-healthy.  Maybe you’ll like it as much as I do!

I buy dry chickpeas in the bag, but you can buy them in the can and rinse/drain them.  The way I make this:

1 pound of dried chickpeas

2 big onions, diced

5 cloves of garlic, sliced thin

2 T olive oil

Salt and pepper to taste

Large can of diced tomatoes

Soak the chickpeas overnight, then cook until tender (a couple of hours). Drain.  In large pot, warm olive oil. Add onions, garlic, salt and pepper and let onion soften.  Add 2 cups of chickpeas and let flavors mix.  Add undrained can of diced tomatoes and simmer until liquid is evaporated, 30 to 60 minutes.

This is delicious as is.  If you desire, add a can of tuna on top.  I have done it with smoked salmon on top and it was delicious!

You will have a bunch of leftover chickpeas.  I use them to make NEWAY hummus, chili and/or chickpea chocolate chip cake.

Barb’s Almond Bites

15 dates, roughly chopped

1 cup of almonds, roughly chopped

A bit of vanilla

A nice dash of cinnamon

Unsweetened cocoa powder

I put the chopped dates, almonds, vanilla and cinnamon in my little food processor and pushed the button; it made a nice, thick paste.  I put the unsweetened cocoa on a plate, made little balls of dough and rolled them into the cocoa.  That’s it!

Five minutes, tops.

Delicious!

BARB’S SKINNY MUFFIN

There have been many versions of this skinny muffin floating around the internet lately. The original had a bit too much fat in my eyes, even though it was good fat.  So for whatever it’s worth, here is my version.  I love it!  It keeps me full a long time and makes my tummy happy.

1/4 cup ground flax seed (easily ground in a coffee maker)

2 egg whites

1 tsp baking powder

2 tsp cinnamon

1/4 cup grated carrots

1 T sliced almonds

1 packet Stevia (use raw honey if you don’t like Stevia)

Put it all in a microwavable mug and mix well. Microwave for 90 seconds. Voila!

242 great for you calories, 14 g of fat that brings your metabolism up, 18 g of energy carbohydrates, 14 g of lean muscle building protein and 7 g of awesome fiber.

You are welcome!

NO PASTA VEGETABLE LASAGNA

2 large eggplants, sliced lengthwise into long ,1/4 ” strips

Kosher salt and freshly ground black pepper

20 oz. 1 1/2 % fat cottage cheese

1 egg

1/4 cup parsley, chopped

2 1/4 cups spaghetti sauce

2 cups mozzarella cheese

1/2 cup grated parmesan cheese

Preheat oven to 425 degrees and season eggplant slices on both sides with salt and pepper. Place them on a nonstick baking sheet and bake for 5 minutes on each side. Decrease temperature to 350.  In a bowl, mix cottage cheese, egg and parsley together.  Spread some spaghetti sauce on the bottom of 9×13 pan, place a layer of eggplant on top, then spread 1/2 of cottage cheese mixture on top.  Place another layer of veggies and one of cottage cheese mixture on top.  Top with remaining eggplant and cover with whatever is left of the sauce.  Distribute mozzarella and parmesan on top.  Cover with foil and bake for 45 minutes. Take foil off and bake for another 15 minutes.  Let it rest for 10 minutes.  Enjoy!

KATHY’S FANTASTIC VEGETABLE BARLEY SOUP

This is from our friend Kathy Trevorrow (who, by the way, has been featured twice now in the Eating Well magazine as a recipe tester); satisfying, tasty and healthy! 

1/2 yellow onion, diced

2 cloves garlic, minced

1 T olive oil

1 large can diced tomatoes

1 carton chicken broth

2 cups water

1 bunch kale, collard green or spinach cut into bite sized pieces

1/2 cup barley

1 large zucchini, dived (or whatever veggie you have: cauliflower, carrots, etc.)

Add oil and onions to stock pot and cook until onions are becoming clear.  Add garlic and stir for about a minute until you can smell it.  Add all the other ingredients.  Bring to a boil,  let simmer until barley is cooked through.

APPLE PANCAKES

5 egg whites

1/3 cup oatmeal, raw

1 T unsweetened applesauce

1 packet Stevia or to taste

Cinnamon to taste

1/4 tsp baking soda

1 small chopped apple

Mix all ingredients in blender.   Heat frying pan until hot and reduce temperature.  Spray nonstick cooking spray on pan and drop 1/4 of batter in pan.  Sprinkle 1/4 of diced apples when bubbles start.  Let it set, flip the pancake. Enjoy!

This whole recipe makes 4 pancakes, or one huge one, and has 244 calories with 2 g fat, 36 g carbs, 6 g fiber and 21 g protein.

Lentil and Goat Cheese Stuffed Zucchini

Serves 2

What You’ll Need:

1 zucchini, cut in half lengthwise
1 cup cooked brown rice
2 handfuls arugula leaves, chopped finely
4 oz goat cheese
½ cup cooked green lentils
¼ cup chopped fresh mint leaves
3 tablespoons olive oil
Salt, to taste
Pepper, to taste
1 handful grated Parmesan

 What to Do: 

  1. First, make sure to have all of the prepped ingredients ready beforehand: cooked rice, cooked lentils, chopped arugula, chopped mint. Preheat oven to 350 degrees.
  2. In a bowl, mix together rice, arugula, lentils, mint, goat cheese, and olive oil. Season to taste with salt and pepper. Set aside.
  3. Fill a frying pan with about ¼ inch water, and simmer over medium heat. While the water is warming up, remove the seeds from the zucchini halves so you are left with two zucchini “boats.”
  4. Place zucchini cut side down in the water, cover, and simmer for about 5 minutes, or until zucchini is tender but not mushy.
  5. Remove zucchini from pan and dab dry. Fill zucchini with the lentil mixture, and top with Parmesan cheese. Place in a small baking dish and bake until warmed through and until cheese is melted and slightly browned

HAPPY GARDEN CHOWDER

Swanson Health Products Healthy Recipe Happy Herbivore's Garden Chowder

  • 1 teaspoon sage
  • 1/4 teaspoon thyme
  • 2 tablespoons whole wheat pastry flour
  • 1 cup milk
  • 1 cup vegetable broth
  • 1/4 teaspoon nutmeg
  • 3 cloves garlic, minced
  • 1 small onion, chopped
  • 1/2 cup carrots, sliced or diced
  • 1 cup sweet potatoes or yams, diced
  • 1 cup frozen yellow corn
  • 1 cup kale or spinach, chopped
  • 1 tablespoon ketchup
  • 1/2 teaspoon maple syrup
  • Sea salt, to taste
  • Fresh peppercorns, ground, to taste

Grind sage and thyme with a mortar and pestle or with fingers to a fine consistency, like the consistency of coarse salt or finer. Whisk sage and thyme with flour, milk, broth and nutmeg together in a medium pot. Add garlic, onion, carrots, sweet potatoes or yams and corn, then cover and bring to a boil.

Once it’s boiling, add kale or spinach, cover again and reduce heat to medium. Continue to cook until kale or spinach is wilted and the other vegetables are fork-tender, about 5 to 7 minutes. Remove from heat and stir in ketchup, maple syrup, salt and pepper. If broth is too thick, add 1/4 to 1/2 cup of milk.

Apple Bran Muffins

Source: Errign’s Adventures

1 1/3 cup spelt flour

2/3 cups old fashioned oats

1 cup wheat bran

1 tsp each cinnamon and baking powder

3/4 tsp baking soda

1/2 cup honey

1 cup unsweetened applesauce

1/2 cup skim milk

1 T olive oil

1 egg

Preheat oven to 375° F. Combine all dry ingredients together in a large bowl. In a separate bowl, combine honey, applesauce, milk, olive oil and egg. Make a well in the dry ingredients; add wet ingredients and stir to combine. Portion out evenly into 12-muffin muffin tin. Bake for 18-22 minutes.

Makes 12 servings. Serving size 1 muffin.

Barb’s Bean Salad

1 can black beans, drained and rinsed

1 can chickpeas, drained and rinsed

1 can kidney beans, drained and rinsed

1 can chopped tomatoes with green chilies, drained

4 plum tomatoes, chopped

1/2 bunch of green onions, chopped

1/2 red onion, chopped

2 T each olive oil and apple cider vinegar

Fresh ground black pepper and sea salt to taste

Mix all ingredients and let sit at least 3 hours.  Enjoy!

CRUSTLESS PUMPKIN PIE

1 1/2 cups cooked pumpkin

¾ cup honey

½ teaspoon each sea salt, cloves and nutmeg

1 ¼ teaspoon cinnamon

3 eggs

1  13-oz can skim evaporated milk

¼ cup skim milk

Nonstick cooking spray

Mix all ingredients together and pour into a pie plate coated with nonstick cooking spray.  Bake at 350 degrees F for 30 minutes.

8 Servings; 170 calories each, 3 g fat, 33 g carbohydrates, 1.5 g fiber and 5 g protein

Barb’s Roasted Veggies with a Twist

1/2 cauliflower head, chopped

1 red bell pepper, cut in strips

1 green bell pepper, cut in strips

4 plum tomatoes, coarsely chopped

1 can anchovies

Open can of anchovies and pour anchovies with oil on a large cookie sheet.  With a fork, mash the anchovies until they are almost disintegrated.  Add all vegetables and mix thoroughly.

Bake at 400 for about 35 minutes.

Barb’s Pumpkin Muffins

1 cup rolled oats

1 cup whole wheat flour

2 tsp baking powder

1 tsp baking soda

1 tsp salt

1 egg

1 1/2 cups cooked pureed pumpkin

1/4 cup honey and 2 T Truvia/Stevia

1 T pumpkin pie spice

Nonstick cooking spray

Preheat oven to 35o degrees F.  Spray a 12-muffin cup pan generously with nonstick cooking spray.  Mix all ingredients together and pour batter into prepared muffin cups.  Bake for 20 minutes or until toothpick inserted in center of muffins comes out clean.

Per muffin: 102 calories, 1.6 g fat, 20 g carbs, 3.3 g protein and 2.8 g fiber

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