Tuesday, March 26, 2024

Shrimp Gumbo

 







                                 
Click to see video Here!

     If you are a soup lover, and you like to make big batches that will last all week, then keep reading.  This Shrimp Gumbo has all the things, protein, complex carbs, and just a touch of healthy fat.  The other big bonus is that you can get a hearty nutrient dense rounded 2 1/2 cups for only 356 calories, 40g carbs, 8g fiber, 32g net carbs, 30g protein and 8g fat.  Since this produces 7 servings, it will last a full week…or if you are feeling generous, you can be kind and share.  Decisions decisions!😉

Ingredients for 7, 2 1/2 rounded cups~
1 pound 99% Lean Ground Turkey
1 large chopped Onion
1 Tablespoon chopped Garlic
8oz sliced fresh Mushrooms (sub with canned)
1 head chopped Celery
2 medium large chopped Zucchini 
4 trimmed sliced Carrots
Dash Cayenne Pepper (optional)
1 Tablespoon Paprika
2 cans no salt added diced Tomatoes
1 pound Shrimp
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3/4 cup dry Brown Rice (sub with White)
1 large chopped Onion
1 teaspoon Bouillon 
2 cups Water
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Small Avocados
  
     Add Turkey, Onion, Garlic and Mushrooms to large stockpot and heat on medium til Turkey is cooked and vegetables begin to soften.  Add Celery, Zucchini, Carrots, and spices and allow those to continue to soften in their natural juices.  Meanwhile, cook Rice, Onion, Bouillon, and Water according to package directions, set aside.  Lastly, stir in Tomatoes and Shrimp in Turkey mixture, and heat til Shrimp are pink.  Stir Rice into Soup, divide into 7 equal portions, should be about 2 1/2 cups, and top each serving with a half small Avocado (approximately 1.5oz).  Enjoy ☺️ 
















Sunday, March 24, 2024

Lentil Vegetable Soup

 








Enjoy video Here!
     
     Full disclosure, this is one of the best dishes I have ever made.  It turned out superb.  I think the key was incorporating the White Sweet Potato, a new favorite of mine, and so underutilized.  This makes a huge pot of 16 cups, so be sure to break out your largest pan.  Each 2 cup serving is only 318 calories, 63g carbs, 14g fiber, 49g net carbs, 14g protein and 3g fat.  This is the perfect complete meal, and works great for lunches all week long.  Definitely one worth trying! 😊

Ingredients for 16 cups~
1 Tablespoon Olive Oil
1 Tablespoon chopped Garlic
1 large chopped Onion (mine was 13oz)
1 head chopped Celery
8oz sliced fresh Mushrooms (sub with canned)
4 large trimmed and sliced Carrots
2 medium large diced Zucchini
2 pounds diced White Sweet Potatoes
Dash Cayenne, or season as desired
2 cans diced Tomatoes (I use no salt added)
1 Tablespoon Bouillon
280gms Lentils (the bag will tell you 2 cups, but when you weigh it out, it is only about 1 1/2 cups)

     In large stock pot, add Oil, Garlic, and Onion and sauté til light golden.  Add in Celery, Mushrooms, Carrots, Zucchini, Potatoes, and a dash of Cayenne, or desired seasoning and allow the vegetables to soften on medium heat.  Meanwhile, prepare the Lentils per instructions.  When vegetables are softened, pour in the Tomatoes, Bouillon, and prepared Lentils, stir to combine.  Divide into individual containers and use for lunches all week if desired.  Enjoy 😉 
























Sunday, March 10, 2024

Cauliflower Tostadas'

 





To watch full video click Here!

     Well, I know what I am having for lunch this week!  My Cauliflower Tostadas' recipe makes the perfect amount to cover Monday thru Sunday...if you double the recipe.  So many flavors to enjoy in every bite.  What's even "funner" is if you make it a "build your own" line for the family to enjoy!  There are no rules when it comes to toppings, other than follow your heart....errr, taste buds!  That's a lie, there actually is one guideline, these can be delicate so best to serve on the Parchment Paper Square you bake, and build them on! Consider it a platform for their greatness!

Ingredients for 4 Tostadas' (make two batches at a time if desired)~
1 head of Cauliflower, cut into bite size pieces
Water
Olive Oil
Taco Seasoning (I use a low sodium Taco Seasoning packet)
Nutritional Yeast 
Corn
Black Beans
Sliced Mushrooms
Sliced Green Peppers
Sliced Purple Onion
Sliced Jalapeño's, optional if desired 
Chopped Kale
Salsa
Chopped Avocado

     Add diced Cauliflower to microwave safe bowl along with a couple Tablespoons of Water, depending on your bowl, you may have to make this in 2 batches.  Microwave for 5 minutes, toss, and microwave another 5 minutes til soft.  Drain off any water, divide into 4 equal piles on parchment lined baking sheet, use the bottom of the bowl to smash into a thin circle, brush lightly with Olive Oil, season with Taco Seasoning and Nutritional Yeast, bake at 400 for 20 minutes.  Meanwhile, add husked Corn on the Cob to a piece of wax paper, roll up and twist the ends, microwave for one minute, cool to touch, trim Corn off of cob.  If the Corn is in the husk, microwave it in the husk for one minute.  When Tostadas' are done baking, remove and add whatever toppings you desire, bake another 20 minutes, then top with Salsa and Avocado as desired.  Season to taste.  Enjoy ;)

Sweet Cinnamon Cashew Apples







 Checkout my YouTube tutorial Here!

     Sometimes I just need something a little lighter than my normal fare.  That's what prompted the wheels to start churning in my mind searching for answers.  It didn't take too long to reach that place in my brain, I knew I was moving in the right direction when I heard myself exhale an "ahhhhhhh".  The only thing left to do was to head to the kitchen, and start putting one pot in another.  #missionaccomplished 

Ingredients~

Sweet Potatoes (I prefer Red Garnett)

Olive Oil

Apples ( I prefer Cosmic Crisp)

Nuts/Seeds ( I prefer Cashews, Walnuts, Pecans, Pumpkin Seeds)

Cinnamon

     Dice Sweet Potatoes, toss with scant amount Olive Oil, roast at 400 for 40 minutes, stir half way thru.  Diced desired amount of Apples, toss with Sweet Potatoes, sprinkle with a couple Tablespoons Nuts and/or Seeds, season with Cinnamon.  Enjoy ;)

Thursday, March 7, 2024

Chayote Chicken Stew

 





     You know when that hankering comes on for something new in the kitchen,...especially after spotting an unfamiliar vegetable (only to discover it's a fruit) in the produce department.  As Jessica Simpson famously says, "I dunno what it is but I wan it".  Well, that sums me up perfectly.  When I locked eyes on this lime green squash with it's lumpy pear like shape, I knew I had to take it home and learn more.  It was destiny, and our future together held many opportunities!  And thus, my Chayote Chicken Stew was born, aptly named for its greatness! :)

Ingredients for a large pot~

2 pounds diced Chicken Breast

1 diced yellow Onion

1 Tablespoon chopped Garlic

1 pound trimmed, shaved and diced fresh Carrots

2 diced Potatoes

1 diced Chayote Squash, pit removed

2-3 cups Broth

2 cans diced Tomatoes (I use no salt added)

1 can Corn (I used no salt added)

1 can Green Beans (I used no salt added)

Shredded Cabbage, desired amount 

     Add Chicken, Onion, Garlic, Carrots, Potato and Chayote to large soup pot, til Chicken cooked thru and Vegetables begin to soften on low medium heat.  Then pour in remaining ingredients and heat til Cabbage is softened.  This will make a very large pot full, and is great for crowds.  Season as desired, although I just enjoy the natural flavors as they were meant to be.  Enjoy!  ;)

Wednesday, February 28, 2024

Celery Rice Beef All Week

 







Check out my full video by clicking Here!

     I love having my food on hand and ready to go at a moments notice, I thrive the best in those circumstances.  And, BTW, did I mention I need it to be as easy as possible.  So I came up with with my Celery Rice Beef All Week, and now I can have lunch or dinner ready with in 3 minutes, which seems reasonable when you are hungry.  This will make six 2 cup servings, and then adding in extra vegetables for bonus benefits, which only takes this one to the next level!  And, as an extra extra bonus, feel free to swap out the Beef for Chicken, Turkey, Beans, Tempeh or Tofu.  So many choices, so few meals.  ;)

Ingredients for 6 servings~
2 pounds 96% lean Ground Beef (sub for Chicken, Turkey, Beans, Tofu, Tempeh)
2 chopped Onions
1 Bunch diced Celery
1 Tablespoon chopped Garlic
1 cup Rice
3 cups Vegetable Broth
Broccoli, chopped Florets and Stem
Carrots, diced
Coconut Aminos

     Add Beef, 1 of the Onions, Bunch of Celery, and Garlic to large pot and cook on medium til Beef is browned and Vegetables are crisp tender.  Meanwhile, cook Rice according to directions using remaining Onion and Broth if desired.  Drain Beef mixture, and stir in Rice, divide into 6 equal containers, and store in fridge to use during the week.  Keep chopped Broccoli and Carrots on hand in fridge, when ready to serve, pull out desired amount of the Florets and Carrots, add to microwave safe bowl and cook for 2 minutes, set aside while heating up Beef mixture for one minute, add all to Salad Bowl, top with raw chopped Broccoli Stems and finish with a drizzle of Coconut Aminos.  Enjoy six times!  ;)

Tomato Tofu Soup

 






For full video click Here!

     Are you looking for a good lunch idea for the week!?  If so, I have a nice fun plant based idea that will grab your attention.  This Tomato Tofu Soup will allow you to be swallowing health in every spoonful.  Every bowl is filled with single ingredient plant based foods filled with fiber, and as an added bonus you will find it giving you Queso vibes.  Each of these 6 two cup servings are only 379 calories, 51g carbs, 16.5g fiber, 34.5g net carbs, 25g protein, and 6g fat.  Ok so, I just have to point out that HUGE protein punch, and that is all coming from plants folks!  Wowzers! And what a fun way to experiment with Tofu, you will be amazed how it just takes on the flavor of what it is served with.  New ideas keep the kitchen interesting! ;)

Ingredients for 6 servings~
2.5 pounds diced Tomatoes
1 pound trimmed diced Carrots
12oz diced Onion
1 seeded and diced Jalapeno (more if desired)
1 Tablespoon chopped Garlic
1 Tablespoon Olive Oil
2 14oz containers drained Extra Firm Tofu
8oz chopped Kale
2 15oz drained Cannellini Beans (sub with favorite)
Seasoning as desired

     Toss Tomatoes, Carrots, Onions, Jalapeno, and Garlic with Olive Oil and spread on parchment lined baking sheet, roast at 400 for one hour.  Remove, and cool slightly.  Add to heavy duty blender along with Tofu and blend to desired consistency.  If you would like to add the Kale and Beans to blender you can do that as well.  Otherwise, just stir in Kale and Beans, then season as desired.  Divide into 6 equal parts, approximately 2 cups, and store in containers if using for the week for lunches.  Enjoy ;)