Adding a little pumpkin to marinara creates a nice mellow taste plus boosts it’s antioxidant potential!
1 1/3 cup of your favorite marinara sauce (I like Trader Joes Traditional)
2/3 cup canned pumpkin
Mix the pumpkin and sauce together, heat and serve.
Makes 2 cups, 4 servings
Serving size: ½ cup Calories 70 Protein 2g Carb 10 g Fiber 3g Sugars 6 g Fat 2 g saturated fat <1 g Sodium 370 mg
Thursday, March 24, 2011
Wednesday, March 16, 2011
A great green starter, perfect for St. Patty's Day!
1 teaspoon olive oil
3-4 finely chopped fresh garlic cloves
½ cup chopped white or yellow onion
4 cups chopped broccoli
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 Tablespoon parmesan cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
½ cup cooked potato (optional)
salt, pepper and garlic powder to taste
Cook the broccoli until almost done- this can be done by either boiling it in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put it in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3-4 minutes Add 1 teaspoon of olive oil to a large pot, with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-4 minutes .Put in the broth, cooked broccoli (cooked potato too if desired) and bring to a boil, then reduce to low heat and simmer for 3-5 minutes. Turn off the heat and cool for 5-10 minutes, then carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)
**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.
Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan add the parmesan cheese (plus salt, pepper garlic powder to taste) and warm on low heat for 5 -10 minutes, stirring frequently to prevent the thick soup from spattering.
Variation: to reduce sodium content you can use low sodium chicken broth
Makes 4 cups, four servings
Serving size: 1 cup Calories 70 Protein 4 g Carb 9 g Fiber 3 g Sugars 3 g Fat 2.5 g saturated fat <1 g Sodium 750 mg
Saturday, March 12, 2011
A quick and easy recipe- great for breakfast, a snack or even a healthy dessert!
1 cup cooked brown rice
1 cup unsweetened almond breeze (almond milk) or light soymilk (*use a gluten-free brand if you are on a gluten-free diet)
1 tablespoon flaked coconut (unsweetened)
1.5 teaspoons brown sugar
3 tablespoons crushed pineapple
Put the rice and the milk in a small pot and bring to a light boil. Reduce heat to low and simmer for 7-9 minutes, stirring occasionally until the milk is absorbed and the rice thickens to a porridge consistency. Stir in the brown sugar, pineapple and coconut and cook for another 30 seconds-1 minute and serve.
Makes 2 servings
Serving size: ½ cup Calories 170 Protein 3 g Carb 30 g Fiber 3 g Sugars 10 g Fat 4 g Saturated fat 1.5 g Sodium 90 mg
Thursday, March 3, 2011
A few interesting articles came out this week discussing the health benefits of consuming tomatoes and drinking herbal teas. To check out the buzz about these 2 T's published in Science Daily click HERE and HERE!