This is a low-calorie, easy, and ultra healthy soup recipe from Kim Barnouin's "Skinny Bitch Cookbook." This soup is great way to start incorporating kale and miso into your diet.
Ingredients
2 tbs grapeseed oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130 g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75 g) peeled and cubed potatoes
2 tbs tomato paste
6 cups water
2 tbs white miso paste
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp salt
2 cups (135 g) chopped kale, hard spine removed
1 (14 ounce/400 g) can white beans, drained and rinsed
1/4 tsp dried thyme
1 tbs fresh basil, chopped
Pinch of pepper
Directions
1. Heat oil in a large saucepan over medium heat.
2. Add the onion and saute until golden brown, about 4 minutes.
3. Add the garlic, carrots, celery, potatoes and tomato paste. Saute until the ingredients are well combined.
4. Add the water, miso, cumin, coriander and salt and bring to a boil.
5. Lower the heat and simmer for 30 minutes.
6. Add the kale, white beans and thyme. Simmer another 30 minutes.
7. Garnish with basil and pepper before serving.
6 Servings.
Each serving
Calories: 150
Fat: 5g
Fiber: 5g
Protein: 5g
Wednesday, February 23, 2011
Thursday, February 17, 2011
Tofu Mexicali Scramble
This is a breakfast recipe from Kim Barnouin's "Skinny Bitch Cookbook."
Ingredients
1 package extra firm tofu, drained
1/4 cup (60 ml) salsa
2 tbs grapeseed oil
1/2 small onion, chopped
1 garlic clove, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 tsp salt
1/4 tsp ground cumin
Pinch of chili powder
1 cup (240 g) refried beans
4 whole wheat tortillas (I like the Ezekiel brand)
Fresh ground pepper, to taste
2 tbs chopped fresh cilantro
Directions
1. Preheat oven to 200 degrees.
2. In a medium bowl, crumble the tofu and add the salsa. Set aside to marinate.
3. In a large saute pan, heat the oil over medium-high heat and then add the onion. Saute until soft, about 4 minutes.
4. Add the garlic and cook about 30 seconds.
5. Add the bell peppers, salt and cumin. Cook for an additional 3 to 4 minutes.
6. Add the tofu mixture and chili powder and cook 5 minutes.
7. In a small saucepan, heat the refried beans over medium heat until warm. I like to add a few drops of water, agave nectar and hot sauce.
8. Place the tortillas on a cookie sheet and bake until warm, about 4 minutes. I like to heat on a flat pan for a minutes on each side.
9. Spread 1/4 cup of refried beans on each tortilla and top with the tofu and vegetable mixture. Add the pepper and sprinkle with cilantro.
Makes 4 servings.
Each Serving:
Calories: 300 g
Fat: 12 g
Sat. Fat: 1 g
Fiber: 6 g
Protein: 15 g
Ingredients
1 package extra firm tofu, drained
1/4 cup (60 ml) salsa
2 tbs grapeseed oil
1/2 small onion, chopped
1 garlic clove, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 tsp salt
1/4 tsp ground cumin
Pinch of chili powder
1 cup (240 g) refried beans
4 whole wheat tortillas (I like the Ezekiel brand)
Fresh ground pepper, to taste
2 tbs chopped fresh cilantro
Directions
1. Preheat oven to 200 degrees.
2. In a medium bowl, crumble the tofu and add the salsa. Set aside to marinate.
3. In a large saute pan, heat the oil over medium-high heat and then add the onion. Saute until soft, about 4 minutes.
4. Add the garlic and cook about 30 seconds.
5. Add the bell peppers, salt and cumin. Cook for an additional 3 to 4 minutes.
6. Add the tofu mixture and chili powder and cook 5 minutes.
7. In a small saucepan, heat the refried beans over medium heat until warm. I like to add a few drops of water, agave nectar and hot sauce.
8. Place the tortillas on a cookie sheet and bake until warm, about 4 minutes. I like to heat on a flat pan for a minutes on each side.
9. Spread 1/4 cup of refried beans on each tortilla and top with the tofu and vegetable mixture. Add the pepper and sprinkle with cilantro.
Makes 4 servings.
Each Serving:
Calories: 300 g
Fat: 12 g
Sat. Fat: 1 g
Fiber: 6 g
Protein: 15 g
Friday, February 11, 2011
Apple Cider Vinegar Benefits
I've heard so many wonderful benefits of adding apple cider vinegar to your diet. Just adding 1 tablespoon to one glass of water and drinking before every meal, aides in weight loss. Here are some articles and information on apple cider vinegar. I just bought a bottle for around $3 at Trader Joe's and looking forward to incorporating it into my diet!
www.vegetariantimes.com
Apple Cider Vinegar on WebMD
www.webmd.com
www.vegetariantimes.com
Apple Cider Vinegar on WebMD
www.webmd.com
Wednesday, February 9, 2011
Chocolate Chip Pumpkin Muffins
This is a pumpkin bread recipe from Alicia Silverstone's cookbook, "The Kind Diet" that I modified into muffins. I also cut the recipe into a-fourth since four times this amount is a lot of muffins!
Ingredients
1 1/4 cup canned pumpkin
1/4 cup raw sugar
1/2 egg, egg white, egg replacer
1/4 cup soy milk or other nut milk
45 ml grapeseed oil
1/4 tsp vanilla extract
1 cup spelt flour
4 ml baking soda
4 ml baking powder
4 ml cinnamon
1/4 tsp nutmeg
1/4 cup chocolate chips
Directions
1. Preheat oven to 350 degrees. Place 6 muffin liners in a muffin pan.
2. Combine pumpkin puree, sugar, eggs, milk, oil and vanilla in a mixing bowl.
3. In a separate bowl, combine the flour, baking soda, baking powder, cinnamon, nutmeg and chocolate chips reserving some to sprinkle on top later on.
4. Add the wet ingredients to the dry ingredients until just combined.
5. Fill the liners with the batter and top with reserved chocolate chips.
6. Bake for 45-60 minutes. Let the muffins cook completely on baking rack.
Tuesday, February 8, 2011
Cuban-Style Roasted Sweet Potatoes
A wonderful side dish from Alicia Silverstone's, "The Kind Diet" cookbook. I like to serve this vegetable side dish with protein rich veggie dogs and whole wheat buns.
Ingredients
3 large sweet potatoes, peeled and quartered (3 lbs)
2 tbs extra virgin olive oil
Fine sea salt to taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1 tbs fresh lime juice
1 1/2 tbs fresh parsley
Directions:
1. Heat the oven to 400 F. Line a baking sheet with parchment paper and set aside.
2. Place the sweet potatoes n a medium bowl, toss 1 tbs oil and season to taste with salt and pepper.
3. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes.
4. Let cool for 15 minutes.
5. Transfer the potatoes to a large bowl and toss with the garlic, lime juice, parsley, and remaining tbs oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.
Ingredients
3 large sweet potatoes, peeled and quartered (3 lbs)
2 tbs extra virgin olive oil
Fine sea salt to taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1 tbs fresh lime juice
1 1/2 tbs fresh parsley
Directions:
1. Heat the oven to 400 F. Line a baking sheet with parchment paper and set aside.
2. Place the sweet potatoes n a medium bowl, toss 1 tbs oil and season to taste with salt and pepper.
3. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes.
4. Let cool for 15 minutes.
5. Transfer the potatoes to a large bowl and toss with the garlic, lime juice, parsley, and remaining tbs oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.
Almond Green Beans
Another delicious side dish recipe from Bethenny Frankel. I like to serve these green beans with a protein (like tempeh) and complex carb (like brown rice).
Ingredients
1/4 cup slivered almonds
1 tbs olive oil
1 lbs. fresh green beans, tough ends trimmed
1 tsp fresh lemon juice
3/4 tsp salt
1/2 tsp black pepper
1 tbs butter, I like vegan Earth Balance
Directions
1. Toast the almonds in a small non-stick pan over medium heat, stirring constantly until color changes to golden brown and smell toasted.
2. Heat olive oil in large non-stick pan on high heat.
3. Add beans, lemon juice, salt and pepper. Saute for 5 minutes.
4. Turn heat to low and cover pan and continue to cook until the beans are steamed yet crispy, about 5 minutes or longer depending on thickness of beans.
5. Toss with butter, sprinkle with toasted almonds and serve hot.
Ingredients
1/4 cup slivered almonds
1 tbs olive oil
1 lbs. fresh green beans, tough ends trimmed
1 tsp fresh lemon juice
3/4 tsp salt
1/2 tsp black pepper
1 tbs butter, I like vegan Earth Balance
Directions
1. Toast the almonds in a small non-stick pan over medium heat, stirring constantly until color changes to golden brown and smell toasted.
2. Heat olive oil in large non-stick pan on high heat.
3. Add beans, lemon juice, salt and pepper. Saute for 5 minutes.
4. Turn heat to low and cover pan and continue to cook until the beans are steamed yet crispy, about 5 minutes or longer depending on thickness of beans.
5. Toss with butter, sprinkle with toasted almonds and serve hot.
Thursday, February 3, 2011
White Bean Soup
A delicious high-protein, low calorie dinner recipe from Tony Horton's book, "Bring It!"
Ingredients
2 tbs olive oil
4 cloves garlic, diced
2 shallots, diced
2 cups low-sodium vegetable broth
1/4 tsp parsley
1/4 tsp sage
1/4 tsp rosemary
1/4 tsp thyme
1/2 tsp sea salt
2 cans (15 oz.) white kidney beans, rinsed & drained
2 cans (15 oz.) white navy beans, rinsed & drained
1 1/2 cups almond/soy/rice milk
salt & pepper
chives, chopped
Directions
1. Heat the oil in a large stockpot over medium heat.
2. Saute the garlic and shallots until translucent
3. Add broth, parsley, sage, rosemary, thyme salt, 1 can of kidney beans and 1 can of navy beans. Simmer for 15 minutes.
4. Turn off heat and let the mixture cool for 15 minutes.
5. After it has cooled, put mixture in blender or food processor and puree.
6. Add milk and puree until the mixture is smooth.
7. Return the pureed mixture to the pot and add remaining kidney and navy beans.
8. Return to a boil and simmer for an additional 20 minutes.
9. Add salt and pepper to taste before serving.
9. Garnish with chives. Serve hot.
Ingredients
2 tbs olive oil
4 cloves garlic, diced
2 shallots, diced
2 cups low-sodium vegetable broth
1/4 tsp parsley
1/4 tsp sage
1/4 tsp rosemary
1/4 tsp thyme
1/2 tsp sea salt
2 cans (15 oz.) white kidney beans, rinsed & drained
2 cans (15 oz.) white navy beans, rinsed & drained
1 1/2 cups almond/soy/rice milk
salt & pepper
chives, chopped
Directions
1. Heat the oil in a large stockpot over medium heat.
2. Saute the garlic and shallots until translucent
3. Add broth, parsley, sage, rosemary, thyme salt, 1 can of kidney beans and 1 can of navy beans. Simmer for 15 minutes.
4. Turn off heat and let the mixture cool for 15 minutes.
5. After it has cooled, put mixture in blender or food processor and puree.
6. Add milk and puree until the mixture is smooth.
7. Return the pureed mixture to the pot and add remaining kidney and navy beans.
8. Return to a boil and simmer for an additional 20 minutes.
9. Add salt and pepper to taste before serving.
9. Garnish with chives. Serve hot.
Healthy Breakfast Brown Rice
Another quick and easy recipe from Bethenny Frankel.
Ingredients
1/2 cup cooked brown rice
1/4 soy/almond/rice/hemp milk
a few dashes of cinnamon
1 tbs dried cranberries or raisins
1 tsp sliced almonds
1 tbs real maple syrup
Directions
Combine all ingredients in a small non-stick pan and heat over medium heat, constantly stirring.
Makes 1 serving.
Ingredients
1/2 cup cooked brown rice
1/4 soy/almond/rice/hemp milk
a few dashes of cinnamon
1 tbs dried cranberries or raisins
1 tsp sliced almonds
1 tbs real maple syrup
Directions
Combine all ingredients in a small non-stick pan and heat over medium heat, constantly stirring.
Makes 1 serving.
Wednesday, February 2, 2011
Veggie & Bean Fajitas
Ingredients
1 tbs olive oil
1 red onion, sliced
2 bell peppers, sliced
1/2 tsp cumin
1/2 tsp coriander
1 can black beans, drained and rinsed
1 can vegetarian re-fried pinto beans
hot sauce
agave nectar
1 small bunch cilantro, chopped
limes
salt & pepper
4 Ezekiel tortilla
Directions
1. Heat large saute pan over medium heat. Add oil.
2. Once hot, add onions until translucent, around 5 minutes
3. Add bell peppers and heat until slightly tender, around 3-5 minutes
4. While onions and peppers are cooking, heat small non-stick pan with some oil. Add re-friend beans. While stirring, add a few tablespoons of water and a few drops agave nectar and hot sauce. Constantly stir until right moist consistency and hot. Remove from heat.
5. Add salt, pepper, cumin and coriander to onion and pepper mixture. Stir and remove from heat.
6. In a flat pan, heat both sides of tortillas.
7. Add re-fried beans, black beans, onion mixture and chopped cilantro to each tortilla. Add more hot sauce if desired.
1 tbs olive oil
1 red onion, sliced
2 bell peppers, sliced
1/2 tsp cumin
1/2 tsp coriander
1 can black beans, drained and rinsed
1 can vegetarian re-fried pinto beans
hot sauce
agave nectar
1 small bunch cilantro, chopped
limes
salt & pepper
4 Ezekiel tortilla
Directions
1. Heat large saute pan over medium heat. Add oil.
2. Once hot, add onions until translucent, around 5 minutes
3. Add bell peppers and heat until slightly tender, around 3-5 minutes
4. While onions and peppers are cooking, heat small non-stick pan with some oil. Add re-friend beans. While stirring, add a few tablespoons of water and a few drops agave nectar and hot sauce. Constantly stir until right moist consistency and hot. Remove from heat.
5. Add salt, pepper, cumin and coriander to onion and pepper mixture. Stir and remove from heat.
6. In a flat pan, heat both sides of tortillas.
7. Add re-fried beans, black beans, onion mixture and chopped cilantro to each tortilla. Add more hot sauce if desired.
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