Monthly Archives: December 2013

Meatless Monday – Toasted Hummus Sandwiches

An easy to put together veggie sandwich! Mix up the flavor with different varieties of hummus. Delicious with fresh veggies as well as grilled/roasted veggies. Perfect for lunch or a light dinner.

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Ingredients:
French bread
1/2 cup hummus (I like the roasted red pepper flavor)
veggies (try fresh, grilled, roasted… anything!)

Directions:
1. Slice french bread open. Spread hummus on both halves of the loaves.
2. If desired, toast sandwich under broiler until warm and toasty.
3. Top with veggies and enjoy!

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Vegetable Chicken Noodle Soup

A healthy twist on the classic chicken noodle soup – loaded with lots of fresh veggies. I also like to add any additional veggies I have in the fridge – tomato, squash, green beans, etc. Perfect for a chilly night curled up by the fire or if you are under the weather this cold season.

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Ingredients:
cooking spray
1 lb skinless, boneless chicken breast, cut into bite-sized pieces
3/4 cup chopped celery
3/4 cup chopped onion
3/4 cup chopped bell pepper
1 cup matchstick-cut carrots
1/4 tsp freshly ground black pepper
1 Tbsp Italian seasoning blend (or more, to taste)
7 cups low-sodium chicken broth
1 cup uncooked whole wheat rotini noodles

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Meatless Monday – Chickpea Quinoa Salad

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)

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Ingredients:
Quinoa:
2 teaspoons extra-virgin olive oil
1 garlic clove, minced
1 cup organic vegetable broth
1 cup water
1 cup uncooked quinoa
1 1/2 teaspoons chopped fresh thyme
1/4 teaspoon salt
Chickpea mixture:
2 teaspoons extra-virgin olive oil, divided
2 cups thinly sliced leek (about 1 large)
4 garlic cloves, chopped
2 1/2 cups sliced fennel bulb (about 1 large)
1 3/4 cups (1/4-inch-thick) slices carrot (about 3/4 pound)
1/2 teaspoon fennel seeds
1/2 cup white wine
1 cup organic vegetable broth
4 teaspoons chopped fresh thyme, divided
1 (14 1/2-ounce) can no-salt-added chickpeas, rinsed and drained
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (5-ounce) package baby spinach

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Meatless Monday – Black Bean Pizza

Homemade pizza is made easy with pre-made pizza crust in a can! Try this meatless pizza for dinner tonight for meatless monday!

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Ingredients:
whole wheat pizza dough (I use the canned pizza crust)
2 (15 oz) cans black beans, rinsed and drained
1 Tbsp olive oil
salt and black pepper, to taste
1/4 chopped cilantro
1 tsp hot sauce
2 tsp cumin
1 medium red pepper, seeded and finely chopped
4-5 green onions, finely chopped
1-2 cups shredded sharp cheddar cheese
chopped tomatoes
shredded lettuce
sour cream or light ranch for drizzling

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Moroccan Chicken Butternut Squash Soup

I love soup during cold weather! This is a deliciously light and flavorful dish. The orange rind really makes it shine with bright flavors. Serve with crusty bread and a fresh salad for a complete meal.

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Ingredients:
1 Tbsp olive oil
1 cup chopped onion
12 oz skinless chicken breast cut into bite sized pieces
1 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp ground red pepper
3 cups cubed peeled butternut squash
2 Tbsp tomato paste
4 cups low-sodium chicken broth
1/3 cup uncooked couscous
3/4 tsp salt
1 zucchini, quartered and sliced in 3/4-inch pieces
1/2 cup coarsely chopped fresh basil
2 tsp grated orange rind

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Italian Tomato Soup

An easy weeknight meal! Grab your leftover slow-cooker marinara out of the freezer and whip up this quick meal to warm you up on a chilly fall night! Serve with some crusty bread and a fresh salad for a complete meal.

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Ingredients:
3 cups slow cooker marinara
2 cups low-sodium chicken stock
1 cup cooked ditalini pasta
1 oz shaved fresh pecorino-Romano cheese

Directions:
1. Bring marinara and chicken stock to a boil. Stir in pasta.
2. Top with shaved pecorino-Romano cheese and serve.

Yield: 4 servings (232 calories, 5.5 g total fat, 1.2 g saturated fat)

Cooking Light, January 2013 

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Slow Cooker Marinara Sauce

A basic marinara sauce that can be used in a wide variety of dishes! Freeze any leftovers for an easy weeknight meal. Perfect for a basic marinara sauce, as part of a more complex italian main dish, or even as a base for soup!

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Ingredients:
3 Tbsp extra-virgin olive oil
3 cups chopped onion
3/4 cup diced carrot
1/2 cup diced celery
1/4 cup minced garlic
3 Tbsp chopped fresh oregano
1/4 tsp crushed red pepper
2 Tbsp unsalted tomato paste
1/2 cup dry red wine
5 1/2 pounds plum tomatoes, peeled and chopped (or canned tomatoes, if fresh isn’t in season)
1 bay leaf
3/4 cup chopped fresh basil
1 1/2 tsp salt
1/2 tsp freshly ground pepper

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