4 Bean Smoky Soup - Oh So Good!

I haven't posted any new recipes as I've been sick this week which also means I haven't been the cooking machine that I normally am which also means... no amazing food ready and waiting for me when I get home.

When I'm sick I crave spicy food in a big bad way. There's something about the heat in a spicy dish that is just comforting, feels good.. I also think that I'm burning the "bad guys" and killing them all (insert evil laugh here). Ah, I've whipped up two things this week to keep me going.. one recipe I'm still working on but the post here is from Rhymes with Vegan; love, love, love her stuff and bonus she's in MN as well (random).
Anways, this soup is SO good, the original post includes imitation bacon bits, I’ve omitted these for two reasons 1) why add a chemical sh*t storm to a perfectly healthy soup and 2) I think they're pretty disgusting and ok another reason 3) I made it the first time with Morningstar bacon and ended up picking it all out. Second time, no bacon and it was perfection! Don't skip on the liquid smoke, it adds such a nice layer, you'd be robbing yourself.

12 cups water
2 TBS Veggie Base - Better than Bullion
1 can black beans
1 can white beans
1 can red beans
1 can pinto beans
3 carrots – chopped
2 celery ribs – chopped
½ yellow onion – chopped
3 cloves garlic – minced
½ tbsp thyme – finely chopped
½ cup braggs (you can also use tamari)
1 can diced tomatoes, drained
¼ tsp liquid smoke
2 scallions – for garnish (if you're feeling fancy..)

In a large stockpot, bring 12 cups of water to a boil, while water is heating up, chop your onion, celery and carrots, mince garlic.  Once water is boiling add 6 cubes of veggie bullion (I use Not-Beef but any kind will work) , stir to dissolve lower heat. Add celery, garlic, onion and carrots, turn heat on high and bring to a boil. Add your Braggs and let simmer for approximately 10-15 minutes.

In a colander, rinse each can of beans thoroughly (this helps remove the build up of starch. Beans are well rinsed when you no longer see bubbles) add the beans once they have been rinsed off, add diced tomatoes. Keep the soup on a medium simmer for 8-10 minutes, add in liquid smoke– I start with half of the listed amount and go from there, depends on how smoky you like it! Served this for dinner with friends (non-veg) and they loved it, goes great with some warm crusty bread! Live well and eat even better ~ Donielle

*Easy* Spicy Peanut Sauce and Soba Noodles

I love peanut sauce, there’s something about peanut butter and chili paste that just really goes hand in hand!! Almost like Chocolate and Red Pepper- if you haven’t had, it’s a must try!

I made a super easy, super quick stir-fry last night and it turned out really good, I used veggies that I had on hand and they were limited – carrots and tomatoes, it would have been *great* if I had more veggies eh, next time.

To achieve greatness this recipe would probably have the following veggies; carrots, tomatoes, peapods, mushrooms and bean sprouts. Quorn chicken would be a nice option and some fresh cilantro if you happen to have.

Best part about this dish is you can use the base and make the rest yours, don’t be scared.. get crazy!! - Soba noodles cook so quickly (4 mins) that this dish truly is effortless!

Ingredients for Spicy Peanut Sauce:

4 Tbsp chunky organic peanut butter
3 tsp chili hot sauce (I would say on a scale of 1–5 this gives it a 3.5 spice rating)
4 Tbsp hot water
2 tsp agave nectar
1 Tbsp balsamic vinegar (I really wanted to use rice vinegar but didn’t have, balsamic worked perfectly, so much so that I wouldn’t change this)

Cook in small saucepan, stirring frequently, keep on low or set aside

*If you like more sauce, then just add a bit more of each ingredient– easy peasy! You could always double the sauce recipe above if you’re not sure and add as you go then use your leftovers as a healthy veggie dip – I recommend carrots!


For the stir-fry, I used:

4 bundles of soba noodles, cook in water for about 4 mins, rinse in cold water immediately (to stop from cooking)
4 carrots, sliced
4 on the vine tomatoes, chopped
1 garlic clove, diced


And next time I’m going to add:

Couple handfuls of peapods
Couple of mushrooms – 5 or 6 sliced
Handful of bean sprouts
Quorn Chicken - maybe...

In a wok heat up one tablespoon of coconut oil and stir-fry veggies, turn heat down and add spicy peanut sauce and Soba noodles mix until noodles and veggies are evenly coated

I’d say this makes enough for four or two and lunch the next day – yum! Live well and eat even better~ Donielle

Sweet Potato and Black Bean Enchiladas

These became a quick family favorite. They are awesome, in a pinch (or fit of laziness) you can use a jarred green chili sauce. Confession - I used a jar sauce... uh, you'll see my other shortcuts listed below. Being a fulltime working Mama / Wife I sometimes need shortcuts to ensure we have a delish, healthy dinner on the table everynight. So there you have it, I do sometimes cheat.

I digress, if you have extra time at night or over a weekend you can make this ahead of time and freeze, it freezes just fine and is a great - make ahead - dish.

Ingredients


Quickie Green Chile Sauce
1 cup light vegetable broth
1 tablespoon arrowroot starch dissolved in a little cold water
1 generous cup chopped roasted green chiles, hot or mild
2 to 3 cloves garlic, minced
1 teaspoon cumin or chili powder, hot or mild, to taste

Enchilada Filling
1 (15-ounce) can organic black beans, rinsed, drained
4 cloves garlic, minced
Fresh lime juice from 1 big juicy lime (shortcut, use about 3 - 4 tablespoons from jar)
2 heaping cups cooked diced sweet potatoes
1/2 cup chopped roasted mild green chiles (shortcut, I used a can..ohh laziness)
1/2 teaspoon ground cumin
1/2 teaspoon chili powder mild or spicy
Sea salt and black pepper to taste
2 tablespoons chopped fresh cilantro (shortcut, I used the tube cilantro, what?!? it's what I had on hand)

Assembly
2 to 4 tablespoons vegetable oil, as needed (I used coconut oil, best smoke point)
8 white or yellow corn tortillas
4 ounces shredded Monterey Jack cheese

Serves 4. $2.59 per serving*

Method
Preheat your oven to 350°F. Choose a baking dish that would hold 8 rolled enchiladas. Make your Quickie Green Chile Sauce by combining the broth, dissolved arrowroot, green chiles, garlic and spices in a sauce pan and heating over medium-high heat. Bring to a high simmer. Simmer until thickened. Taste test and adjust seasonings. Set aside.

In the meantime, for the Enchilada Filling, using a mixing bowl, combine the drained black beans with minced garlic and lime juice. Toss to coat the beans and set aside. In a separate bowl combine the cooked sweet potatoes with the chopped green chiles; add the spices. Season with sea salt and pepper.

Pour about 1/4 cup of the Quickie Green Chile Sauce into the bottom of the baking dish.

To assemble the enchiladas, grab a skillet and heat a dash of oil. Lightly cook the corn tortillas to soften them, one at a time, as you stuff each one.

Lay the first hot tortilla in the sauced baking dish; wet it with the sauce. Spoon 1/8 of the sweet potato mixture down the center. Top with 1/8 of the black beans. Wrap and roll the tortilla to the end of the baking dish. Repeat for the remaining tortillas. Top with the rest of the sauce. Top with a sprinkle of shredded Monterey Jack cheese.

Bake for 20 to 25 minutes, until the enchiladas are piping hot and the sauce is bubbling around the edges.

Nutrition

Per serving (about 14oz/405g-wt.): 500 calories (190 from fat), 21g total fat, 7g saturated fat, 25mg cholesterol, 980mg sodium, 64g total carbohydrate (11g dietary fiber, 11g sugar), 18g protein

PROPS! click here for original recipe - awesome blog!!! (of course)

Kick Arse Lentil Vegetable Soup!

Seriously, this is my favorite Lentil soup! For the non-veg heads, you'll love it too..it's hearty and packed with flavor. Lentils come in all colors, red, yellow, green, brown - use brown. It's always best, cheapest to buy legumes, spices and grains in bulk however if you don't have a co-op or Whole Foods close by, you can use the packaged kind. If haven't yet incorporated coconut oil into your diet, olive oil will do. You can also use Braggs liquid aminos instead of tamari or soy. Makes about 8 cups. This recipe came from the Skinny Bitch In the Kitch book by Rory Freedman and Kim Barnouin, good stuff in there. 

Ingredients:

• 1 tablespoon refined coconut oil
  
• 1/2 red bell pepper, cut into 1/2-inch dice
  
• 1/2 yellow bell pepper, cut into 1/2-inch dice
  
• 1/2 onion, cut into 1/2-inch dice
  
• 1 zucchini, quartered lengthwise and cut into 1/2-inch slices
  
• 1 yellow squash, quartered lengthwise and cut into 1/2-inch slices
  
• 4 cloves garlic, minced
  
• 1 teaspoon fine sea salt
  
• 1/2 teaspoon pepper
  
• 1/2 teaspoon dried marjoram
  
• 1/2 teaspoon dried thyme
  
• 1/8 teaspoon cayenne powder
  
• 6 cups low-sodium vegetable stock
  
• 1 1/2 cups lentils
  
• 1 tablespoon tamari or soy sauce
  
• 1/2 teaspoon sesame oil
  
• 1 14.5 ounce can diced tomatoes (with juices)
  

* Fage Plain Yogurt -I suppose regular yogurt will do, but trust me, it won't be as amazing.

Heat the coconut oil in a 4 -6 quart stockpot over medium heat. Add the red bell pepper, yellow bell pepper, and onion and cook, stirring occasionally, for 2 minutes. Add the zucchini, yellow squash, garlic, salt, pepper, marjoram, thyme, and cayenne and cook, stirring occasionally, for 1 minute.

Stir in the stock, lentils, and tamari or soy sauce. Increase the heat to high, bring to a boil, and reduce to a simmer. Cook until the lentils are tender, about 30 minutes. Add the sesame oil and tomatoes, stirring until the tomatoes are heated through. - ENJOY!

* O.K. So I HAD to edit this post, I'm actually eating this soup right now for lunch. You should know that I just rip my pics from the web, whatever looks exactly like the recipe I post as the pic (no high tech camera equipment here) Anyways, the above pictured soup looks exactly like mine with one exception - to dollop of sour cream or whatever that may be atop the bowl. But, it got me to thinkin'.. I bet some Fage would be good with my soup and - it's better than good, it's perfect! I highly suggest you get a little crazy and top your Lentil Soup with it!

Healthy Peanut Butter Balls!

I love me some some peanut butter! I wanted to get Dom to eat peanut butter, such a good source or protein.. and believe it or not, he doesn't like PB&J sandwiches, which is fine by me. However, need to get some easy quick protein in that kid, the wheat germ is an added bonus. I thought about replacing the honey with agave, but really enjoy the honey aftertaste with these. Now, I have to tell you to stop wasting your money on brands like Jiff, Skippy etc..they are filled with crap! The second ingredient is sugar, next..molasses, fully hydrogenated vegetable oils, mono and diglycerides, salt - knock it off.. toughen up and eat real food- Real peanut butter that contains, I dont know.. just peanuts? YES! That is what you want, the real deal. It is going to taste different b/c you've become addicted to sugar and oils, cut it out, man-up, you'll not only get used to it.. but you'll be proud of yourself for making such a simple and healthy change and it's deliscious! (stepping down from soap box). I digress, The coconut flakes, well.. depends on how crazy you want to get!

Got idea from Yoga Instructor; found recipe at http://www.recipezaar.com/

Ingredients:

• 1/3 cup crunchy peanut butter
  
• 1/2 cup nonfat organic dry milk powder
  
• 2 tablespoons wheat germ
  
• 1 tablespoon honey
• If you're feelin jazzy (you little risk taker) roll in some coconut flakes at the end

Directions

Place ingredients into food blender in the order listed.
Turn on and blend until mixture is evenly mixed and crumbly looking.
Use a small melon ball scoop to make the peanut butter balls. Push the peanut butter mixture in there so its nice and compact like brown sugar.
Put onto a plate or in a container and put in the fridge. You can eat them right away but they are really good after they've sat in the fridge for a little while. Enjoy!

You can also use creamy peanut butter, but I'm a crunchy kinda gal. Also you can roll the balls in additional wheat germ for an even crunchier ball.

Greek Quinoa Salad - A nice change from pasta!

This is one of those salads that I make about twice a month to have in my fridge, I've found that I like to have a container full of a side that I can serve with any dinner or in a pintch bring with me for a quick lunch. I'd be lying if I said i didn't steal bites with a spoon here and there when I feel like grazing.

What is Quinoa??

Money saving tip: Buy vegetiable bullion cubes - dont waste your money on veggie broth. It's quick and easy - you can find the cubes at most grocery stores. Buy your Quinoa in bulk. Recipe from about.com

Ingredients:

• 3-4 cups vegetable broth
  
• 1 1/2 cups organic quinoa, uncooked
  
• 1/4 cup apple cider vinegar - bonus points if you use raw, unfilterd and organic!
  
• 2 cloves garlic, minced
  
• Juice from one lemon  (or the bottle)
  
• 3 tbsp olive oil
  
• 1/2 cup kalamata olives, sliced if desired
  
• 1/3 cup fresh parsley, chopped
  
• 1/3 cup fresh cilantro, chopped
  
• 1 red onion, diced
  
• 1 cup cherry tomatoes, sliced in half
  
• 1/2 cup chopped artichoke hearts
  
• 1 Cucumber
  
• salt and pepper to taste
  
• 1/2 cup crumbled feta cheese

Preparation:
In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender, stirring occasionally. Allow to cool.

In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil.

Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa.

Add more salt and pepper to taste and gently stir in the feta cheese.

Who needs a fancy pants Lara Bar anyways??

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You'll often hear me say "I need something sweet, just a bite" after lunch or dinner, I'm not sure what it is - blood sugar? Love of dessert and sweetness, all of the above? Either way, I've found a way to tame the sweets monster while keeping my jeans from automatically unbuttoning themselves (always a bonus)!


This recipe is SUPER easy. The first time I made it, I followed it to a tee - second time I thought I'd jazz it up a bit with wheat germ and flax - I wouldn't recommend it at all (blah).. Keep it simple and healthy. Recipe comes from It Ain't Meat, Babe blog. 
Cashew Date Bars

• 2/3 cup mashed dates (about 10 - 11 big gooey dates)
  
• 1 cup raw cashew pieces
  
• 1 tsp cinnamon

A food processor is very handy for mashing/chopping up the cashews and the dates. Process them separately or you'll end up with an over-processed gloppy mess.

Mix all ingredients in a bowl using your hands until they turn into a big, slightly sticky blob. 

Line a loaf pan with tinfoil and mash the mixture down flat into the bottom of the pan until it is spread evenly. It will probably be just under an inch thick.

Love of food - it's hereditary...

Amazing Tzatziki!

Tzatziki (Greek Yogurt and Cucumber Sauce)

I made this to go with the Falafel (recipe in last post) and it is a MUST have! Don’t even dare to think of making the Falafel without this amazing, perfect, wonderful sauce. Make it with fat free Greek yogurt, Fage is my fav (now comes in a huge container!). You could cut this recipe in half but trust me; you’ll find other uses for it. I made oven baked zucchini fries and the sauce was a perfect touch (another future post).

Comes to us from Georgetta via the Kayln's Kichen Blog . She does low glycemic low carb recipes. 

Ingredients:

• 3 cups Greek Yogurt (or regular plain yogurt, strained as described above)
  
• Juice of one lemon (about 3 T)
  
• 1 garlic clove, chopped
  
• 2 medium cucumbers, seeded and diced
  
• About 1 T kosher salt for salting cucumbers
  
• 1 T finely chopped fresh dill (can substitute mint leaves for a slightly different version)
  
• Kosher salt and fresh ground black pepper to taste

Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Discard seeds. (If you use the small seedless or European cucumbers with few seeds, you can skip this step.) Slice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.

In food processor with steel blade, add cucumbers, garlic, lemon juice, dill, and a few grinds of black pepper. Process until well blended, then stir this mixture into the yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend. (This resting time is very important.)

This will keep for a few days or more in the refrigerator, but you will need to drain off any water and stir each time you use it.

Baked Falafel - So Perfect!

I made these this weekend and my non-veg family (Mom and Sister) loved them, my husband ate WAY too many (I doubled the batch to have throughout the week and he cut that down to just one days worth) and my son even gave it a go! This recipe came from Real Food for Real People lots of good stuff there. I highly recommend that you double this batch and eat throughout the week for a quick lunch or dinner - I planned on freezing but didn't get the chance as they were gobbled up quickly!

Serve in a whole-grain pita with leaf lettuce, tomato and plenty of Tzatziki Sauce (recipe to follow).

Ingredients:

• 2 cloves garlic, quartered
  
• 1/4 cup coarsely chopped fresh cilantro
  
• 1/4 cup coarsely chopped fresh flat-leaf parsley or mint
  
• 2 cups chickpeas
  
• 1/2 cup plain coarse bread crumbs
  
• 2 tablespoons freshly squeezed lemon juice (or jar)
  
• 1 teaspoon baking powder
  
• 1 teaspoon ground cumin
  
• 1/2 teaspoon kosher salt
  
• 1 teaspoon hot pepper sauce (such as red or green Tabasco)
  
• Coarsely ground black pepper to taste
  
• Coconut oil for brushing

Place garlic, cilantro, parsley or mint, chickpeas, and bread crumbs in the bowl of a food processor. Pulse a few times to chop and blend ingredients.

Sprinkle 1 tablespoon lemon juice over chickpea mixture and pulse a few more times. Sprinkle baking powder, cumin, salt, Tabasco, and black pepper over mixture and pulse until the chickpea mixture reaches a workable paste-like consistency. Add an additional tablespoon of lemon juice if it seems very dry.

Preheat oven to 400 degrees F. While the oven is getting hot, line a baking pan with foil and brush with olive oil. Using a large tablespoon or just grab some dough, scoop balls of dough into your palms and form them into patties. When you place them on baking sheet, smush down a bit.. I've found that with the smush, you get a nice golden brown result.

Arrange falafel patties on oiled baking sheet and brush them with oil. Bake at 400 degrees F for about 15 to 20 minutes (I do 8 mins, flip and another 8), until the tops are golden brown and crispy. Turn once midway through baking.

Remove from oven and let falafel cool on pan for a minute or two before removing to plates or pitas with a spatula.

Serve in a whole-grain pita with leaf lettuce and plenty of Tzatziki Sauce.
Serves 4

** NOTE: If you're going to make the Tzatziki Sauce, get goin' on it before you start the Falafel, the cucumbers have to drain for a good 30 mins and you "should" chill the sauce before you serve; unless you're a starvin' marvin and can't wait then it's still okay to eat right away.

Props! Goes to this awesome blog - Eat Real; Real Food for Real People
http://realfoodforrealpeople.blogspot.com/2009/02/baked-falafel.html

Do you smell what I'm cookin???

So, I've decided to bite the bullet and post my recipes here, rephrase; post the things I cook here - most of them are not "mine, mine" some of them are, others not - I do mix and match.. make things my own.. substitute out crappy ingredients for healthy ones.

I need one place to put these lovely creations for myself but also for friends and family; now when you ask for the recipe - you'll be directed here! Insert woot woot for me!

Delishiness to follow!