Adding a little pumpkin to marinara creates a nice mellow taste plus boosts it’s antioxidant potential!
Ingredients:
1 1/3 cup of your favorite marinara sauce (I like Trader Joes Traditional)
2/3 cup canned pumpkin
Directions:
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
A great green starter, perfect for St. Patty's Day!
Ingredients:
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
Directions:
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
A quick and easy recipe- great for breakfast, a snack or even a healthy dessert!
Ingredients:
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
Directions:
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 
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!
Move over pasta, there is a new “noodle” in town. Spaghetti squash has a lot less calories and carbs plus more antioxidants than plain ol’ pasta. I cook my spaghetti squash whole in a 400 degree oven for about an hour, until soft when pierced with a knife, let it cool, cut in half and then discard only the very middle parts the parts with seeds. This leaves at least 6-7 cups of golden stringy goodness to scoop out and use as an open canvas to soak in whatever flavors I decide to add. Combining it with spinach and mushrooms in this recipe makes for a delicious nutritional powerhouse!
Ingredients:
2 cups cooked spaghetti squash
2 cloves garlic, finely chopped
1 teaspoon olive oil
2 heaping cups fresh baby spinach
One 8 ounce package of sliced mushrooms
Salt and pepper (optional)
Parmesan Cheese (optional)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
Directions:
Add the garlic and a ½ teaspoon olive oil to a large pan and sauté on medium heat for a few minutes until lightly browned. Then add the second ½ teaspoon of olive oil, the mushrooms, spinach and one tablespoon water and continue to sauté for a few more minutes, stirring frequently. Finally, stir in the cooked spaghetti squash and heat through for about 3-5 minutes. Serve with a dash of salt and pepper and a light sprinkle or parmesan cheese as a garnish.
Makes about 2 heaping cups, 2 servings
Serving size: ½ recipe Calories 100 Protein 5 g Carb 17 g Fiber 4 g Sugars 6 g Fat 3 g saturated fat 0 g Sodium 60 mg
A study released this week with data from the NIH (National Institutes of Health)-AARP Diet and Health Study showed an association between dietary fiber intake and the risk of death from various diseases. Scientists from the National Cancer Institute (NCI) published their findings online ahead of print Feb. 14 in the Archives of Internal Medicine.
Researchers found a correlation between dietary fiber intake and a significantly lowered risk of total death in both men and women, Fiber intake lowered the risk of death from cardiovascular, infectious and respiratory diseases by 24 percent to 56 percent in men and by 34 percent to 59 percent in women.
To read a summary of the article and journal abstract click HERE
Just a few simple ingredients easily combine to create this amazing treat. Great for dessert, a snack- maybe even breakfast!
Ingredients:
1 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy natural peanut butter
½ cup light pancake syrup
3 tablespoons chocolate chips
½ teaspoon vanilla (optional)
Directions:
Add the peanut butter, maple syrup and vanilla to a small-medium pan and warm on low heat stirring frequently until blended together and softened (a very thick liquid consistency)- about 3-4 minutes. Pour in the oats and continue to stir until mixed well, about 1-2 minutes. Remove from heat and mix in the chocolate chips (they will melt- yum!) Let cool and press mixture into an 8 by 8 inch pan. (Lining the pan with parchment paper and folding it over to press down works nicely.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into squares and serve. Store in the fridge.
Makes 16 squares
Serving size: 1/16th of recipe Calories 95 Protein 3 g Carb 10 g Fiber 1 g Sugars 4 g Fat 5 g Saturated fat 1 g Sodium 24 mg
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