Superwoman/Superman veggie soup

So here is a recipe that is a life-saver on a busy day (named for the fact that it makes me feel like super-woman when I can throw everything in the crock pot and still have a great meal at supper time!) Very easy and, of course, super healthy! Simply throw these ingredients into a crock pot and cook on high for approximately 3 hours or until noodles are your preferred tenderness!

Ingredients:

1- 32 oz. carton organic chicken broth
3 carrots (peeled and chopped)
2 russet or 3 red potatoes (peeled and diced)
1/2 Tbsp. diced garlic
1- 14.5 oz. can diced tomatoes (with liquid)
1- 14.5 oz. can chick peas (with liquid)
1- 14.5 oz. can green beans (WITHOUT liquid)
1/3 cup dry wild rice
1/3 cup wheat noodles (any type)
1Tbsp. olive oil
1/2 tsp. dried basil
salt and pepper to taste

IMG_2711 IMG_2706

Advertisements

One Of Our Favorites…Chicken Stew With Quinoa And Butternut Squash

20120628-212441.jpg

This recipe from cookincanuck is definitely one of my family’s favorites. As always, it is a meal you can feel good about handing out those seconds! Thank you SO MUCH Dara from cookincanuck.com for creating this recipe!

Ingredients

1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
3 1/2 cups chicken broth
1 1/2 lb. boneless, skinless chicken thighs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1/2 tsp kosher salt
4 cloves garlic, minced
1 1/2 tsp dried oregano
1 can (14 oz) petite diced tomatoes
2/3 cup uncooked quinoa
3/4 cup pitted and quartered kalamata olives
Freshly ground black pepper, to taste
1/4 cup minced fresh flat-leaf parsley

Instructions

Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
Shred the chicken with your fingers or a fork.
Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.

The only changes I made to her recipe (above) was to leave out the olives, use homemade veggie broth instead of chicken broth, and purée the squash with the broth before throwing everything into a crockpot for a couple of hours.

In my opinion, this recipe is perfect for those fall months when the weather turns crisp and cool. It has a taste that slightly reminds me of REALLY good chicken and dressing…only it is super healthy! Definitely a must try in our book!

20120628-213701.jpg

Squeaky Clean…Egg And Veggie Quiche Muffins

In the past 3 weeks, I have been making a conscious effort to eat better than I have ever eaten. I have been very health-oriented for a while now, but I figured it was time to step it up a notch. Each of these great little egg muffins has about 55 calories, so you can pop 3-4 muffins and still feel good about yourself. Thank you to the creative souls at the He And She Eat Clean blog for guiding me to this recipe published in Oxygen Magazine!

Clean Egg Muffins

Ingredients:
Olive Oil Spray (Pure Olive Oil)
4 scallions (or green onions), minced
2 carrots, shredded
1/2 red bell pepper, minced
1/2 zucchini, shredded
14 egg whites
4 whole eggs
1/2 tsp basil
1/4 tsp oregano
Dash of sea salt and pepper

Directions:
1. Preheat oven to 375 degrees F. Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve.

Tip: Muffins will stay for approximately 1 weeks refrigerated, or you can freeze them for later consumption (be sure to thaw overnight in refrigerator before eating).

Source: Oxygen Magazine, “Eat Eggs, Get Lean”, October 2011

20120614-134936.jpg

20120614-135001.jpg

Oatmeal-To-Go Muffins

These little muffins are a great way to get in your daily bowl of oatmeal without the time and hassle of morning preparation. Simply grab and go! They’re great for an after-school snack for the kids as well! Oh, and did I mention that they’re delicious?

Ingredients:

*1 egg
*2 cups of your favorite flavor of instant oatmeal (or you can use 2 cups of rolled oats).
*1 cup apple sauce
*1/2 cup plain yogurt
*1/4 cup milled flax seed
*8 packets Stevia sweetener
*1 Tbsp cinnamon
*2 tsp baking powder
*1 Tbsp vanilla
*3/4 tsp salt
*1 Tbsp naturally sweetened jelly or preserves

Directions:

Preheat oven to 350 degrees. Mix all ingredients until the mixture is moist. Scoop into greased muffin liners. Place in oven and bake for 25-30 minutes or until a toothpick comes out clean. Allow muffins to cool before eating. Makes 9 muffins. Approximately 115 calories/ 2.9 g fat each.

Recipe adapted from Sugar Free Mom.

PB and Banana Snackers

If you’re looking for a healthy way to fill the kids’ bellies after school (or to have a healthy indulgence of your own), these delicious little cookies are just the ticket! With NO eggs and only natural sweeteners (banana and maple syrup), it’s a treat you won’t mind giving to your whole family! Makes 24-30 cookies.

Ingredients:

3 ripe bananas, mashed

1 tablespoon vanilla

1/2 cup natural peanut butter

4 tablespoons maple syrup

2 cups rolled oats

1/2 cup whole wheat flour

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon cinnamon, 2 tsp cocoa powder, or desired amount of raisins (optional)

Directions:

1.Preheat oven to 350F.

2.. Mix mashed bananas, vanilla, peanut butter, and maple syrup in a large bowl with a
hand mixer until smooth.

2. In a medium bowl, combine the oats, whole wheat flour, baking powder, salt, and
optional cinnamon or cocoa powder.

3. Thoroughly mix dry ingredients into wet ingredients.

4. Place tablespoon-sized scoops of batter onto a greased cookie sheet.
Cook for 15 minutes in a preheated oven.

Woot! You’re done! Enjoy, enjoy, enjoy!!!

This recipe was adapted from www.luxhippie.tumbler.com.