White Bean & Kale Italian Soup

One of my favorite ways to eat kale is in soups. It’s a hearty enough green that it keeps it’s form when cooked and in broth and it add a deep rich green color to your meal. This simple bean and vegetable stew it’s great when you just want to warm up, or are getting sick, or just want a low-fat high-fiber meal. I like to make this recipe this time of year because of it being flu season and the extra nutrition boost it can give. Check out some the benefits of white beans & kale.

Benefits of White Beans
  • High Fiber
  • High in Plant-Based Protein
  • Helps Healthy Weight Loss
  • Regulates Blood Sugar
  • High in Magnesium for Heart Health, Bone Health, Nerve Health, etc.
Benefits of Kale
  • Cruciferous Vegetable – Known to Fight Cancer
  • Anti-Inflammatory
  • Rich in Vitamin C
  • Helps to Lower Bad Cholesterol
  • High in Lutein for Healthy Vision

No doubt this antioxidant rich, high fiber, delicious stew is one to keep in your recipe box for emergencies during flu season!

 

White Bean and Kale Italian Soup

  • Servings: 4 servings as meal
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Ingredients

  • 1 small yellow onion, chopped
  • 2 large garlic cloves, minced
  • 3 medium carrots, chopped
  • 2 celery sticks, chopped
  • 1 small bunch of kale, chopped
  • 1 cup dry white wine*
  • 4-6 cups vegetable broth, depending on how much broth you’d like
  • 1 15oz. can cannelloni beans, drained or 3 cups cooked cannelloni beans
  • 1 tsp ground sage
  • 1 tsp dried thyme
  • 1 tbsp dried parsley
  • salt and pepper to taste

*I use a cup of white wine to give it an added layer of flavor. When wine is cooked the alcohol and any sulfites, that many can be allergic to, are cooked off. If you don’t want to put wine in the soup, add another cup of vegetable broth or until it is as thick or thin as you’d like it to be.

Directions

  1. Heat a large pot on low heat, add onion, if you’d like to add a small amount of oil you can or keep the heat on low to allow the onion to excrete all it’s juices. Once the onion is cooking and starting to be translucent, add in the garlic. Cook until fragrant – about 1 minute. Add in carrots and celery and allow to cook for a few minutes until carrots start to get soft. About 7-10 minutes.
  2. Add in the chopped kale, dry white wine (optional), and vegetable broth. Allow to simmer and the kale to wilt. 5 minutes.
  3. Add in the cooked beans, sage, thyme, and parsley. Let simmer for a few minutes. Taste and add salt and pepper if needed.

Nutritional Information

284 calories | 3.6 g total fat | 1.9 g polyunsaturated fat | 0.6 g monounsaturated fat | 0.5 g saturated | 0 g trans fats | 0 mg cholesterol | 1235 mg sodium (depending on broth) | 43 g carbohydrates | 15 g fiber | 6.6 g total sugar | 11.7 g protein | 502% Vitamin A | 88% Vitamin C | 433% Vitamin K | 18% Calcium | 20% Iron

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Apple, Pear & Cranberry Cobbler

Fall and winter scream for baked desserts. Having some of my favorites like pumpkin pie, apple dumplings, cinnamon rolls, and so much more, are always on the list once the weather gets cooler, but you don’t always have to have a dessert that is all that bad for you. I was shocked, and so was the rest of my family, about how delicious and rich this was. After a serving of this we were all satisfied and full. Let’s first talk about the main ingredients in most desserts – sugar, flour, and fat – and see how this dessert, although still being calorie dense, is changed for the healthier.

The Sweetener

Sugar is sugar, is sugar is sugar. Juice, maple syrup, honey, agave, turbinado sugar, date sugar, refined sugar – it’s sugar. However, using unrefined sources for a sweetener like maple syrup, honey, and orange juice still adds sugar but is not from highly processed sources.

With that in mind, in this dessert some of the sugar is from the broken down apples and pears. They are full of natural sugar and by keeping the peels on, you also keep the fiber in the dessert. When cooking there will be a loss of nutrients, but fiber pretty much stays the same which is good when we are talking about a dessert with sugar. Fiber allows the sugar to be absorbed at a slower rate so having something sweet with fiber (like fruit naturally has) does help your body absorb sugar at a slower pace and has more time to use it for energy instead of immediately being dosed with it and storing right away because of the overload. Not to mention the blood sugar spike.

The Flour

This recipe doesn’t use any flour. I only uses oats to create a crunchy topping. So if you are gluten free, make sure to use gluten-free oats. Using oats you can keep it whole food and nothing has been processed and stripped of anything. Plus to fact that we still keep that fiber in there as well.

The Fat

As you may know there are the “good” fats and the “bad” fats. An easy rule of thumb to tell the difference is if the fat/oil is solid at room temperature.

  • For instance butter and shortening is soft, but is still solid at room temperature. This means it is saturated fat or “bad” fat. This is fat that is easily stored and is known to increase LDL cholesterol.
  • Unsaturated fat is liquid at room temperature like olive oil, vegetable oil, and canola oil. These oils are known as the “good” fats. They are easily used in the body and can have some nutritional value because of Omega fatty acids. For instance, olive oil, has been known to decrease “bad” LDL cholesterol when replacing unsaturated fats.

In this recipe I use either canola or vegetable oil in the oat mixture to make sure it doesn’t burn and also creates a crunchy top. You’ll find that all in all, for a baked dessert, there is not a lot of oil added.

 

Apple Pear Cranberry Cobbler
  • Unprocessed source of sugar & is partly from the broken down cooked fruit
  • Oats only, no flour to keep it whole food
  • Unsaturated “good” fat, no “bad” fats

This is still a dessert and calorie dense, but it’s so worth it! Plus the added facts of it being a whole food dessert, easy, low-sodium, and the fat is good unsaturated fats. Enjoy!

Apple, Pear, & Cranberry Cobbler

  • Servings: 12 servings, about 1 cup each
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Ingredients

  • 3 apples, chopped, I use honey crisp apples
  • 2 pears, chopped
  • 12 oz. bag cranberries
  • 4 tbsp cornstarch or arrowroot
  • 4 tbsp water
  • 1 cup Grade A maple syrup
  • 4 tbsp fresh orange juice
  • 4 tsp balsamic vinegar
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • OAT CRISP
  • 2 1/2 cups old fashion oats *See note
  • 1/2 cup honey
  • 1/2 cup canola oil
  • 2 tsp cinnamon
  • 2 tsp nutmeg

Directions

  1. Preheat oven to 350 degrees F.
  2. Chop your apples and pears and add to a 9×13 baking pan. No need to prepare the pan with oil or butter before adding anything, leave it dry. Whisk together the corn starch or arrowroot with the water in a small bowl until starch is dissolved. Add to the starch mixture the maple syrup, orange juice, balsamic vinegar, vanilla, and cinnamon. Whisk together. Pour over fruit and gently mix to coat with the wet mixture.
  3. In a medium bowl add oats, honey, canola oil, cinnamon, and nutmeg and stir together. Once mixed together, pour lightly over top of the fruit and spread around to cover the top.
  4. Bake on 350 degrees F for 50-55 minutes or until oats start to brown and the fruit is bubbling on the sides. Your house will smell wonderful!
  5. Let cool for about 5 minutes after taking it out of the oven and serve!

If you are gluten free, make sure to buy gluten free oats. I was not aware of this until a friend had told me about how oats can easily be cross-contaminated with other things that include gluten. Make sure to find gluten-free oats.

Nutritional Information

About 1 cup serving

405 calories | 11.9 g fat | 1.2 g saturated fat | 0 g trans fat | 0 mg cholesterol | 7.5 mg sodium | 70 g carbohydrates | 7 g fiber | 37 g sugar | 4.5 g protein

Macro Sources

69% Carbohydrates | 26% Fat | 5% Protein

Dietary Servings per Portion
  • 1.2 Fruit
  • 1.8 Grain

Green Beans & Cranberries

Anytime I see fresh green beans at the store I have to grab a bag. There will be a few more green bean recipes to come, but this was my first recipe I did with fresh green beans. They add a juicy crunch that I love. Then there’s cranberries. Fresh cranberries are great for vitamin C, but the dried, not so much. It’s more added as a flavoring and not a major part of the dish. You can use fresh cranberries if they are available but it will be more tart. So, if you are looking for a sweeter lighter side and with some health benefits, try this one.

Green Beans
  • High in fiber
  • High in Vitamin K for bone health
  • High in antioxidants good for your immune system
  • High in antioxidants good for your eye health

Green Beans and Cranberries

  • Servings: 6 side servings
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Ingredients

  • 2 lbs. fresh green beans, trimmed and snapped
  • 1 tbsp olive oil
  • 1/4 cup fresh lemon juice
  • 1/4 cup dried cranberries
  • 2 tsp black pepper
  • Season with lemon zest & slivered almonds if desired

Directions

  1. Add water to a medium pot 2/3 full, and bring to boil.
  2. Add in green beans and boil for 5 minutes. Once they are somewhat soft but still have some crisp to them, drain and rinse with cold water to stop the cooking.
  3. Add olive oil to large skillet and heat on medium-high heat. Add green beans, lemon juice, cranberries, and black pepper. Saute for about 5-10 minutes. With the lemon juice, the cranberries will get soft and start to let off more of their flavor as the lemon juice breaks it down.
  4. Once green beans are desired tenderness, turn off heat and serve.
  5. Season with lemon zest or slivered almonds if desired.

Nutritional Information

85 calories | 2.6 g total fat | 0.4 g saturated fat | 0.4 g polyunsaturated fat | 1.7 g monounsaturated fat | 0 g trans fat | 0 mg cholesterol | 9.6 mg sodium | 12.4 g carbohydrates | 4.5 g fiber | 5.4 g sugar | 2.9 g protein

Macros

58% Carbohydrates | 28% Fat | 14% Protein

Dietary Servings per Portion
  • 0.2 Fruit
  • 2.6 Vegetables

Creamy Green Chili Enchilada Stew

Nothing says fall better than a creamy stew. Some of our families favorite recipes are ones that use green chilies. This stew is basically a deconstructed version of my Hatch Green Chili Enchiladas that you can eat in a bowl with tortillas or not. Plus it’s easier to make with less time. So when I really want the enchiladas but I don’t want to put in the effort, or it’s no longer August and the chilies are not fresh but I still want a green chili something, this is what happens.

Green Chilis
  • Good Source of Vitamin A
  • Good Source of Vitamin C
  • Good Source of Vitamin K
  • Capsaicin
  • Helps to increase metabolism
Capsaicin

Capsaicin is found in all chili peppers including green chili peppers. It’s responsible for the spicy burning feeling. The hotter the pepper, the more capsaicin. Green chilies don’t have as much and are usually mild.

  • Found to decrease cluster headaches
  • Relieves pain (ironically) especially for joints
  • Improves blood sugar and insulin reactions

So although green chilies might be relatively low in capsaicin, it still has a lot benefits for us. If you can find raw green chilis, take 1 or 2 and after taking out the seeds, chop them and saute them with the onion. You’ll get a additional boost more than you will just from the canned chilies.

Creamy Green Chili Enchilada Stew

  • Servings: 6 Servings
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I usually 1/2 the first part of the recipe since my family uses both plant based and meat based versions. I do half hearts of palm and half chicken. The stew base stays the same. Adjust it how you need to for your family. I use hearts of palm so that it’s plant-based and soy-free, but if you want to add more plant-based protein use your favorite chicken alternative.

Ingredients

  • 1 Tbsp oil
  • 2 can hearts of palm, drained and pulled into strips OR 4 large chicken breasts, boiled and shredded
  • 1 medium onion, diced
  • 4 tsp garlic powder
  • 1 “chicken” bouillon cube, broken up or 1 tbsp poultry seasoning (if using hearts of palm)
  • 2 tsp cumin, divided
  • Small amount of water or broth
  • STEW BASE
  • 1/2-1 c water or vegetable broth
  • 2 (15 oz) cans or 3 cups cooked pinto beans
  • 2 (4 oz) cans hatch green chilies or 2 roasted hatch chilies, chopped
  • 1 Tbsp cumin
  • 1 tsp oregano
  • 1 1/2 cup Greek Style Yogurt, or Plain Unsweetened Plant-Based Yogurt (I use Kite Hill)
  • 1 15 oz. can hatch green chili enchilada sauce
  • Salt and Pepper, to taste
  • TO SERVE
  • Cilantro
  • Limes
  • Avocado
  • Whole Wheat Flour or Corn Tortillas

Directions

  1. If you are using chicken, make sure the chicken is boiled and shredded. If you are using the hearts of palm, make sure the hearts of palm is shredded as well. The easiest way is by using two forks like you would with shredded chicken.
  2. Add a small amount of oil to a medium skillet, heat on medium-high heat. Add onion and cook until translucent. Add in chicken or hearts of palm. Cook for a few minutes. Add in the garlic powder, crumbled bouillon cube or poultry seasoning, cumin, and just enough water to fill the bottom of the pan. Stir together. Simmer on medium-low heat until liquid is absorbed.
  3. Make the stew base. In a medium to large sauce pan, add vegetable broth, pinto beans, green chilis, cumin, oregano, Greek-style yogurt, enchilada sauce and stir together. Simmer until warmed through. Taste and add salt and pepper if desired. You can add the chicken or hearts of palm mixture to the base if desired. We keep it separate since we have 2 versions.
  4. To serve, add the stew base, top with chicken or hearts of palm if not already combined, chopped cilantro, lime juice, avocado, and toasted tortillas.

Nutritional Information:
With Chicken without Toppings

331 calories | 6.3 g total fat | 1.1 g saturated fat | 1.6 g polyunsaturated fat | 2.6 g monounsaturated fat | 0 g trans fats | 91 mg cholesterol | 1071 mg sodium (if not using low sodium canned goods) | 22.7 g carbohydrates | 4.8 g fiber | 3.6 g sugar | 46 g protein

Macro Sources

27% Carbohydrates | 17% Fat | 56% Protein

Dietary Servings per Portion
  • 1.7 Meat
  • 0.4 Meat Alternative
  • 0.3 Milk Alternative
  • 1.0 Vegetables
Nutritional Information
With Hearts of Palm without Toppings

235 calories | 8.2 g total fat | 4.0 g saturated fat | 1.3 g polyunsaturated fat | 2.3 monounsaturated fat | 0 g trans fat | 0 mg cholesterol | 1192 mg sodium (if not using low sodium canned goods) | 32 g carbohydrates | 10.2 g fiber | 2.3 g sugar | 8.0 g protein

Macro Sources

55% Carbohydrates | 31% Fat | 14% Protein

Dietary Servings per Portion
  • 0.4 Meat Alternative
  • 2.5 Vegetables

Dairy Free Whipped Cream

Did you know “non-dairy” products are not completely dairy-free? Confusing I know. “Non-dairy” whipped toppings or “non-dairy” creamers can still have milk proteins in it like whey and casein, as allowed by the U.S. Food and Drug Administration. To see my previous post about dairy labels, click here.

With that being said, I wanted to share with you what I do to make dairy-free whipped cream that is also soy-free as well. It’s not anything new. There are plenty of coconut whipped creams out there, but it’s one of my staples and something that is good to know if you or a family member is allergic to dairy. James is lactose-intolerant and there are a few things that he’s gotten use to, like almond milk in his smoothies and soy in his lattes. But when I had made this he couldn’t get over how good it was. I originally made a version of it to go on a cake I made with fresh berries and since then have adjusted some things to my liking.

Some things I want you to know are that:

  • No, it’s not as easy as just buying whipped cream from the store, there is some forethought.
  • It’s not that hard to do.
  • It’s dairy free, but this is still just straight up fat, and not all healthy fats.

I can’t say this is a “healthy” recipe, as it is an alternative to a major food allergy so you don’t have to miss out on whipped topping for your pumpkin pie this year.

A healthy alternative for a dessert using the whipped cream would be having fresh fruit with a dollop of this instead of a pie with added sugars and a buttery crust. Just know that you need to use this sparingly as with any whipped cream, but it’s definitely something to try and no hidden ingredients!

Dairy Free Whipped Cream

  • Servings: 2 cups of whipped cream, 16 2-Tablespoon servings
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Ingredients

  • 1 13.5 oz can of coconut milk, full fat not lite
  • 2/3 cup powdered sugar, optional, depending on if you want it sweet or how sweet you like it
  • 1 tsp vanilla extract
  • Optional – You can use other extracts like almond, lemon, cinnamon, etc. depending on what you are making it for

Directions

  1. Before you start, freeze the bowl and whisk you’ll be using, and put the can of coconut milk in the fridge. DO NOT SHAKE. The colder it is the firmer it will be. At least have them in the fridge/freezer for about 2-4 hours.
  2. Take the bowl, whisk, and canned coconut milk out. Open the coconut milk. The cream should be at the top of the can. The coconut water will be below the cream. Carefully take out the cream and put it in the bowl without getting any coconut water in the bowl. Leave some cream in there if you have to.
  3. Whisk like crazy! Use a mixer if needed. Add in the powdered sugar if using a little at a time until it’s all incorporated. Add in the vanilla extract. You might need to put the bowl in the fridge or freezer after a few minutes to cool it back off. Sometimes I have to, other times I don’t. Just whisk until it forms stiff peaks.
  4. I usually will make this early and put it back in the fridge for a few hours until ready to use. Just remember to keep it cold.
  5. Top your favorite dessert or fruit with it and enjoy!

Nutritional Information

152 calories | 10.4 g total fat | 0 mg cholesterol | 1.2 mg sodium | 13.4 g carbohydrates | 0.4 g fiber | 10.7 g sugar | 1.1 g protein

Macro Sources

35% Carbohydrates | 61% Fat | 4% Protein

Dietary Servings per Portion

N/A

Almond Ricotta

Here’s is a dairy free ricotta recipe I use. Once I learned I could do this and how simple it was, I started using it to make things creamy in a lot of recipes. I added it to pasta sauces, veggie pizza, spread on toast, etc. Classic ricotta is already low fat and so is this recipe. So if you are looking to replace the classic version with a dairy-free version, you will be able to replace it almost equally. It is a little higher in carbohydrates because of it being from almonds, but it also has fiber when classic ricotta does not. There is a little more fat, but almost all the fat is unsaturated, which is the healthy omega 3 and omega 6. The classic ricotta is more saturated fat, which isn’t awful, but harder for your body to break down.

A pasta recipe coming next month will use this almond ricotta! YUM!

Almond Ricotta

  • Servings: 12 2-Tbsp servings, about 1 1/2 cups
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Ingredients

  • 1 cup raw, blanched, skinless almonds (slivered almonds is what I use)
  • up to 1/2 cup water, depending on thickness
  • 2 cloves garlic
  • 2 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • salt and pepper if desired

Directions

  1. Soak almonds in enough water to cover them for 20 minutes if you have a high powered blender. If not, soak them 4 hours or overnight. If using sliced almonds, you won’t have to soak them as long.
  2. Add the drained almonds, garlic, nutritional yeast, lemon juice, and salt and pepper to blender. Add a small amount of water to start and add more if needed. Blend until smooth.

Nutritional Information

2 Tablespoon Serving

62 calories | 4.5 g total fat | 0.3 g saturated fat | 0 g trans fat | 0 mg cholesterol | 3.2 mg sodium | 2.6 g carbohydrates | 1.4 g fiber | 0.6 g total sugar | 3 g protein

Macro Breakdown

17% Carbohydrates | 64% Fat | 19% Protein

Dietary Servings per Portion

0.2 Meat Alternative

Chipotle Black Bean Chili

The chipotle chili in adobo sauce is something you don’t want to miss out on. It adds a smokey flavor and the smell while it’s cooking is one of those things you want to permeate the house. It’s something I keep in mind for busy days or weeks. Freezer and slow-cooker options are below as well as some of the health benefits.

 

Black Beans
  • High in Fiber
  • Good Source of Magnesium
  • Good Source of Iron
  • High in Flavonoids – which has antioxidant abilities
  • Helps Lower Cholesterol
  • Aids Digestion
  • Controls Blood Sugar
My Favorite Bean:

Like other beans, black beans have a sugar that our body has a hard time breaking down. Hence the bloating and musical notes which are the unpleasant side effects beans are known for. However, black beans have less of this sugar than other beans. It shouldn’t put you in as much discomfort (or embarrassment) as other beans will. It’s a win win for everyone at the table.

Quinoa
  • High in Fiber
  • Low in Fat
  • High in Minerals
  • Complete Plant Based Protein

Although you do not need to consume complete proteins to get the amount of protein you need throughout the day, it is good to know the sources of them. Being plant-based and soy-free, quinoa is something I regularly have in my kitchen.

Lean Ground Meat Option

You can add a lean meat like ground turkey or a lean ground beef if you feel that you need it. By using lean meats it has less unhealthy fats, less cholesterol and overall better for your heart health when compared to average ground meats. Whatever option you decide, just make sure it’s lean. The only advantage that ground turkey has is that it does have a fat-free version you can find and beef does not.

However, my family members eat this without meat and is completely full and satisfied. This would be a great “Meatless Monday” meal if you are just starting to dive into vegetarian meals and plant proteins. It won’t disappoint.

Meal Prep & Slow Cooker Options
  • Meal Prep | Freeze all uncooked ingredients before putting it in the slow cooker for 6-8 hours.
  • Slow Cooker | Set on low for 6-8 hours. Add an extra cup of water or broth.
  • For families of 2-4 people, this will make more than one dinner. You can freeze 1/2 of it or when prepping, make 2 separate meals. 1 to have one week and another for the next week.

Chipotle Black Bean Chili

  • Servings: 10 Servings, 1 1/2 cup per serving
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Ingredients

  • 1 cup uncooked black quinoa, rinsed OR 2 lbs. ground turkey, uncooked
  • 2 cups vegetable broth, if using quinoa
  • 1 tbsp oil
  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 (28 oz) can crushed tomatoes with juice
  • 2 (19 oz) cans black beans, rinsed and drained
  • 1/2 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 large chipotle chili in adobo sauce, minced
  • 1 tsp dried oregano
  • 1 cup frozen corn
  • salt and pepper, if desired
  • cilantro & limes for serving

Directions

  1. Bring vegetable broth to boil and add quinoa. Reduce to simmer, cover and cook for about 15-20 minutes. Once cooked, turn off heat and set aside. If using turkey, cook the turkey and crumble it. Once it’s cooked, turn off heat and set aside.
  2. Heat the oil in a large pot over medium-high heat. Add onion and cook until translucent. Add in the garlic, chili powder, and cumin. Cook until fragrant, about 1 minute. Add the tomatoes with juice, drained black beans, green and red bell pepper, zucchini, chipotle chili, and oregano. Season with salt and pepper. Bring to simmer and cover for 20 minutes.
  3. Stir in the quinoa and corn and cook for about 5 minutes more.
  4. You can let it simmer on low for a few hours. Adding water or broth if needed. Or you can serve with cilantro and limes.

Crock Pot Directions Add all ingredients to the crock pot, stir and set on low for 6-8 hours. If you can, you might want to stir the chili about 1/2 way and add vegetable broth if needed. I usually will add an extra cup of broth or water to the recipe when it’s going to be in the crock pot, especially for 8 hours.

Nutritional Information

Chipotle Black Bean Chili with Quinoa: 

205 calories | 3.4 g total fat | 1 g saturated fat | 2.0 g polyunsaturated fat | 3.6 g monounsaturated fat | 0 mg cholesterol | 363 mg sodium | 35 g carbohydrates | 8.4 g fiber | 3.2 g sugar | 8.6 g protein

Macro Sources

68% Carbohydrates | 15% Fat | 17% Protein

Dietary Servings per Portion
  • 0.8 Grain
  • 0.3 Meat Alternative
  • 2.5 Vegetables

 

Super Greens with Clementines & Roasted Pecans

One of my favorite salad recipes! Usually dinner is the heaviest meal for me, so I like putting salads with dinner to keep it lighter. This recipe is what I usually put with spicy foods. Anytime I make something with Cajun seasoning, this is what I like to have on the side to cool it off. Not to mention it’s delicious and healthy.

Clementines
  • High in Vitamin C which boosts the immune system and promotes healthy skin
  • Aids in Digestion
  • High in Minerals
  • High in Antioxidants
Roasted Pecans
  • Healthy Fats
  • Helps Lower Bad Cholesterol
  • High Fiber
  • Energy Maintenance
  • Improves Brain Function

 

Super Greens with Clementines & Roasted Pecans

  • Servings: 4-6 servings, about 1 cup per serving
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Ingredients

  • 1/4 cup orange juice
  • 2 tbsp lemon juice
  • 2 tsp orange zest, or clementine zest
  • 2 tbsp olive oil
  • 2 tsp dijon mustard
  • salt & pepper
  • 4 clementines, peeled and in slices
  • 8-10 oz. Super Greens (I used swiss chard, spinach, and arugula)
  • 1 cup toasted chopped pecans

Directions

  1. Make the dressing. Whisk together the orange juice, lemon juice, orange zest, olive oil, and dijon mustard. Taste and add salt and pepper if desired.
  2. If your pecans are not already toasted, heat a small skillet on low without anything but the pecans and let it slowly toast while you constantly move them around so that they don’t burn. Once you start to small the pecans, turn off the heat and throw the toasted pecans in a small bowl to cool off.
  3. Take your greens, clementines, and cooled toasted pecans, and toss with the dressing. Serve immediately!

Nutritional Information

234 calories | 20 g fat | 5 g polyunsaturated <1 g omega 3, 4.5 g omega 6 | 12 g monounsaturated | 2 g saturated | 0 g trans | 0 mg cholesterol | 63 mg sodium | 14 g carbohydrates | 4 g fiber | 8 g total sugar | 4 g protein | 68% vitamin C | 206% vitamin A | 278% vitamin K | 11% iron | 24% magnesium

Green Chili Enchiladas

This recipe is something I make whenever we need a special meal: officially being moved in to a new place, an anniversary, my hormones deciding I need something gooey and fattening… Whatever calls for something to be deceptively nutritious and comforting. I make this with hearts of palm and plain low fat yogurt for a vegetarian/plant-based version, but you can easily make it with chicken and a plain low fat yogurt. (If you want a little more fat, use sour cream or coconut cream from the can, only using the cream and not the water that is at the bottom of the can.) I have the nutrition information for both versions below.

High Fiber
  • Aids in Digestion
  • Aids in Detoxing
  • Normalizes Blood Sugar Levels
  • Helps Lower Cholesterol
  • Aids in Weight Maintenance
Low-Fat

If you are watching the amount of fat you intake or just want a lighter dish than your regular creamy enchilada recipe, using the plain low-fat yogurt is a great swap!

  • Dairy-free yogurt: I’ve used the Kite Hill unsweetened almond yogurt
  • Nut-free and Dairy-free: A plain unsweetened soy yogurt should work
Easily Adaptable
  • Already Soy-Free
  • Already Dairy-Free
  • Already Plant Based
  • More Plant Based Protein: Use soy or seitan products instead of hearts of palm
  • Gluten Free: Use corn tortillas instead of whole wheat

 

 

Green Chili Enchiladas

  • Servings: 12-14 Large Enchiladas | 6+ Servings | 2 Enchiladas per Serving
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Ingredients

    Enchiladas
  • 1-2 tbsp oil, optional if using a non-stick skillet
  • 1/2 onion, chopped
  • 1 can hearts of palm, pulled into shreds OR 2 cups shredded cooked chicken
  • 1 cup water
  • 1 “chicken” bouillon cube OR use veggie broth instead of water
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 can low fat vegetarian re-fried beans
  • salt to taste
  • 12+ whole wheat OR corn tortillas
  • Low Fat Green Chili Sauce
  • 1/2 cup plain unsweetened low-fat yogurt
  • 1 15 oz can green chili sauce
  • 2 cloves garlic
  • 1 tbsp apple cider vinegar, if using the coconut cream
  • Toppings
  • Green Onions
  • Tomatoes
  • Cilantro
  • Avocado
  • Limes

If using the coconut cream, the best way is to buy a can of full-fat coconut milk. Do not shake the can, and if you have the time, put it in the fridge for a few hours. The coconut water will separate from the coconut cream. Most of the time it does this on its own if it’s not shaken. Use only the cream. It does not have much of a coconut taste.

Directions

  1. Preheat oven to 350 and grease a 9-by-13 pan.
  2. Heat oil in skillet, if using. Add onion and sautee until translucent. Add pulled hearts of palm or shredded cooked chicken and sautee for a few minutes more until the onions and hearts of palm/chicken start to brown.
  3. Add water, “chicken” bouillon or 1 cup vegetable broth, chili powder, and garlic powder and simmer with the hearts of palm/chicken mixture. Simmer 20-25 minutes making sure most of the liquid is gone and the bouillon cube is dissolved.
  4. Add the re-fried beans and mix together. Taste and add salt if necessary.
  5. Sauce
  6. Add all sauce ingredients into a blender and blend until smooth.
  7. Assembly
  8. Add a few tbsp of the hearts of palm/re-fried bean mixture on one tortilla and a small bit of the sauce. If using corn tortillas, you will need to make sure they are not cold and that they are dipped into the sauce, otherwise they might crack. Repeat until your 9-by-13 pan is full. You want to make sure it’s tight and completely full if possible so the enchiladas don’t dry out in the oven.
  9. Cover the enchiladas with the rest of the sauce, making sure all corners are covered.
  10. Bake for 20 minutes. Let stand 10 minutes before eating.

Nutritional Information

With Hearts of Palm Per Serving: 

387 calories | 12.6 g fat | 1.5 g polyunsaturated | 5.2 g monounsaturated | 4.8 g saturated | 0 g trans fats | 0 g cholesterol | 784 mg sodium | 56 g carbohydrates | 13 g fiber | 6 g total sugar | 14 g protein | 71% vitamin C | 31% calcium | 38% magnesium | 26% iron

With Chicken Per Serving: 

445 calories | 14 g fat | 1.8 g polyunsaturated | 5.9 g monounsaturated | 5.2 g saturated | 0 g trans fats | 36 mg cholesterol | 601 mg sodium | 54 g carbohydrates | 12 g fiber | 6 g total sugar | 25.8 g protein | 66% vitamin C | 29% calcium | 35% magnesium | 21% iron