Author Archives: sbp

Four Berry Muffins

Posted in AP's Favorites, Bread, breakfast, brunch by

This is one of my favorite recipes from my well-loved Ina Garten cookbook, Barefoot Contessa At Home. I use a mix of whatever berries I have available and these easy muffins turn out delicious every time.

Ingredients

  • 3 cups all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon kosher salt
  • 1-1/2 tablespoons ground cinnamon
  • 1-1/4 cups milk
  • 2 extra-large eggs, lightly beaten
  • 1/2 pound (2 sticks) unsalted butter, melted
  • 2 cups of fresh berries (any combination of blueberries, raspberries, strawberries and blackberries)
  • 1-1/2 cups sugar

Instructions

Preheat the oven to 375 degrees.  Line muffin tins with paper liners.

Sift the flour, baking powder, baking soda, salt, and cinnamon together in a large bowl.  In another bowl, combine the milk, eggs, and melted butter.  Make a well in the middle of the dry mixture, pour the wet mixture into the well, and stir until just combined.  There will be some lumps but don’t overmix the batter!  Add the berries (cut up strawberries if using) and sugar and stir gently to combine. Spoon the batter into the muffin cups to fill the liners.  Bake for 20 to 25 minutes, until a cake tester comes out clean and the tops are nicely browned.

Makes 18 mouth watering muffins!

Harira Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegetarian by
  • PREP TIME: 20 MINUTES
  • COOK TIME: 40 MINUTES
  • TOTAL TIME: 1 HOUR
  • YIELD: 6-8 SERVINGS (or 10 cups)

DESCRIPTION

Harira is hearty, full of protein and loaded with nutrients.  This healthy one-pot meal is deeply flavorful due to warming the fragrant spices. You can easily adapt this to gluten-free and vegan if you desire. I found this recipe on feastingathome.com and it’s oh, so flavorful!

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 stalks of celery, inner leaves are fine, chopped small
  • 4 cloves garlic, chopped
  • 1 1/2 teaspoons dried ground ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon smoked paprika
  • 1/4-1/2 teaspoon cayenne
  • 6 cups broth, vegetable or chicken or water
  • 1 28 ounce canned, whole or crushed tomatoes
  • 1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
  • a tiny pinch of saffron (optional)
  • 1-2 teaspoons sea salt (see note)
  • 1/2 cup red lentils, dry
  • 1/2 cup brown or green lentils, dry
  • 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
  • 2 teaspoons honey (if needed)
  • 1/4 pound capellini pasta, broken into approximately 1-inch pieces
  • 1/2 cup chopped cilantro, stems are great
  • 1/2 cup parsley

Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.

INSTRUCTIONS

  1. Saute onions for 5 minutes in olive oil, over medium heat.
  2. Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne.  Stir for another minute.  Sautéing the spices allows them to bloom and deepen in flavor.
  3. Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.  Bring to a simmer, cover with a vented lid, for 30 minutes.
  4. Add Chickpeas and pasta cook 5-10 minutes more.  (see notes)
  5. Add honey and remaining fresh herbs.

NOTES

If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving.  Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.

Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.

Variations: Throw in chard, kale, spinach or other greens. Use cooked rice instead of pasta. Use orzo pasta instead of broken capellini. Add seared lamb, beef, or chicken.

NUTRITION

  • Serving Size: 1 1/4 cups
  • Calories: 261
  • Sugar: 6.2 g
  • Sodium: 340.2 mg
  • Fat: 5.6 g
  • Saturated Fat: 0.9 g
  • Carbohydrates: 41.9 g
  • Fiber: 7.2 g
  • Protein: 13.2 g
  • Cholesterol: 0 mg

Overnight Apple Cinnamon Chia Pudding

Posted in breakfast, cut calories, low-carb, Snacks, SP friendly, Standard Process Friendly, sweet treat, vegan, vegetarian, weight loss ideas by

Craving something sweet? Or maybe looking for an easy breakfast on the go… try this Apple Cinnamon Chia Pudding recipe. I found it when Armando and I were on our annual cleanse after the holiday indulging.

This tastes like you are indulging but it is a gluten free treat packed with fiber, protein, omega-3 fatty acids, and various micronutrients that our bodies need. I call it yummy.

Apple Cinnamon Chia Pudding

• 1/3 cup chia seeds

• 1/2 tsp Ceylon cinnamon

• 1/2 tsp vanilla extract

• 1 cup light coconut milk (or water)

• 1 medium chopped apple (chopped fresh or slightly sauteed in coconut oil)

In a bowl combine chia seeds, cinnamon, vanilla, and coconut milk. Leave in the fridge overnight stirring once after 10 minutes. In the morning add chopped apple, a pinch or two more of cinnamon. Have in between meals as a sweet snack or to satisfy a craving.

Other topping options (swap out the apples):

Coconut Chia Seed Pudding Topping Suggestions

• Citrusy Coconut Chia Pudding. Add ½ teaspoon lemon zest or orange zest.

• Berry Coconut Chia Pudding. Top with fresh blueberries, raspberries, or strawberries. This combo is especially tasty with lemon or orange zest.

• Chocolate Coconut Chia Pudding. Top your coconut pudding with mini chocolate chips.

• Vegan Coconut Chia Pudding. Use pure maple syrup instead of honey.

• Add Some Crunch. Top your pudding with toasted coconut flakes, granola, or toasted nuts.

• Coconut Chia Jam Pudding. Top with 1 tablespoon of your favorite jam.

Carrot Spice Smoothie

Posted in beverage, dairy-free, gluten free, low-carb, Smoothies & Shakes, SP friendly, Standard Process Friendly, sweet treat, vegan, weight loss ideas by

This delicious shake reminds me of carrot cake only it’s a whole lot more nutritious and guilt-free!  I found it in the Standard Process 1 Degree of Change Cookbook. 

Ingredients

1 cup fresh carrot juice

1/2 inch fresh ginger, grated with a micro plane grater

1/2-1 banana, frozen

Pinch of ground cinnamon

2 scoops of SP Complete

1 handful of spinach (optional but I like to sneak in more greens!)

Instructions

Purée all of the ingredients in a blender until smooth. 

Pour into your favorite glass and Enjoy!  

Nutritious AND delicious!

Peruvian Quinoa Soup with Cilantro & Avocado

Posted in cut calories, gluten free, low-carb, soup, SP friendly, Standard Process Friendly by

 Servings: 6

INGREDIENTS

3 tablespoons olive oil
1 medium-large red onion finely chopped
4 chopped serrano chilies, finely chopped (reserving a bit for garnish)
4 garlic, chopped
1 tablespoon coriander, freshly toasted and ground
1 cup white quinoa
6 cups low sodium chicken stock
1  bunch cilantro, chopped (reserving a few sprigs for garnish)
juice of 3 limes (or to taste)
1 avocado, sliced

INSTRUCTIONS

Heat the oil and over low heat saute the onions, garlic, and chiles. Sauté until they’re soft, about three minutes.

Add the ground coriander, stir, and then add the quinoa.

Toast quinoa for a minute or so, stirring as you do. Add chicken stock and cook on low -medium until the quinoa is tender (approximately 15-20 minutes). It will absorb a lot of broth, so plan on adding more broth or water to get the consistency just right.

Taste. Play with salt, lime, and serrano until the balance is to your taste. 

Top with avocado and cilantro and enjoy this lovely, healthy soup!

Green never tasted so good!

Fire Feta and Crudite

Best fire feta ever!

INGREDIENTS

  • 1 pound block of sheep’s milk feta, sold in brine
  • 1 clove garlic peeled
  • 1/4 pound roasted red peppers
  • 1 tsp cayenne pepper, or to taste

GARNISH

  • Chopped chives

INSTRUCTIONS

  • Cut the feta in large chunks and add to the bowl of a food processor along with the garlic. Add the red peppers and process until mostly creamy, but still retaining a little texture. I like to pulse the machine for more control.
  • Add the cayenne pepper 1/2 teaspoon at a time until it’s just right for your taste.
  • Dip can be put in an airtight container and refrigerated for several days.
  • Serve garnished with chopped chives.
  • Place a bowl of dip in the center of a large platter and arrange crudité around it. I used: French green beans, yellow pepper strips, radishes, endive, red bell pepper strips, baby cucumber, baby carrots, purple cauliflower, and pea pods.

NOTES

Nutritional information for fire feta only.

Keyword: appetizer, cheese, crudite, dip, feta, gluten free, Greek, healthy, vegetables

NUTRITION

Calories: 103 kcal · Carbohydrates: 2 g · Protein: 5g · Fat: 8 g · Saturated Fat: 5 g · Polyunsaturated Fat: 0.3 g · Monounsaturated Fat: 2 g · Cholesterol: 34 mg · Sodium: 560 mg · Potassium: 42 mg · Fiber: 0.2 g · Sugar: 0.02 g · Vitamin A: 278 IU · Vitamin C: 5 mg · Calcium: 191 mg · Iron: 0.3 mg

Giving credz! I found this super recipe here:

https://theviewfromgreatisland.com/rainbow-crudites-with-fire-feta-recipe/

Alyene’s Blueberry Peach Feta Salad 

Posted in low-carb, salad, side dish, vegetarian by

My friend Alyene shared this delicious fruit salad one summer day while we enjoyed a concert in the park. It has the perfect balance of sweet, salty, and fresh flavors! Tossed in a lemon basil vinaigrette, it’s an easy and delicious salad to serve in summer at a bbq or picnic! 

Servings: 4

Sweet, salty and fresh! A perfect combination.

Ingredients 

  • 1 pint blueberries
  • 2 peaches (or nectarines)
  • 2 Persian cucumbers or an English cucumber
  • 2-4 oz feta 
  • 1 Tablespoon Olive Oil
  • 3 Tablespoons lemon juice (freshly squeezed)
  • 1 Tablespoon dijon mustard
  • 1 Tablespoon honey
  • 1 Tablespoon fresh basil (sliced thinly) or you can substitute fresh mint. 
  • Salt and ground pepper to taste

Instructions

Making this salad is as easy as making a simple everyday lettuce salad. Dice the peaches or nectarines, slice the cucumbers, and add them to a serving bowl along with the blueberries.

Whenever I make a recipe with feta, I prefer to use block feta and crumble it myself. I feel that the flavor is better, it isn’t as dry and it doesn’t have any of the anti-caking agent in it that pre-crumbled and pre-shredded cheeses contain. For this salad recipe you can crumble or cube the feta cheese.

The final step is to make the lemon vinaigrette. Combine the lemon juice, dijon, honey, olive oil, salt and pepper in a jar. Thinly slice the fresh basil or mint, otherwise known as chiffonade and add it into the mix. Screw on the lid and shake it until it’s well combined. Pour the vinaigrette over the salad and gently toss everything together. You can eat the salad immediately or refrigerate it until you’re ready to serve.

The salad keeps for a couple days in the refrigerator. The peaches will get softer and the feta will start to break down the longer it’s in the fridge, but it still tastes great!

You can do some steps in advance (dressing and cutting up ingredients) but it is best to toss  all the ingredients just before serving.

Tex Mex Dressing

Posted in dressing, mexican, salad, SP friendly, Standard Process Friendly, vegetarian by

Try this easy creamy avocado dressing. It will soon become one of your go to favorites!

Ingredients

1 avocado

80 ml or 1/2 cup water (more to adjust the consistency)

2 tablespoons extra virgin olive oil

1 tablespoon lime juice

1 teaspoon chili powder

1/4 teaspoon cumin

Salt and freshly ground black pepper to taste

Process

Pit the avocado and place in a blender. Add the rest of the ingredients and blend until smooth.

Pour over your favorite salad. (I like, shredded romaine lettuce, grated carrots, diced tomatoes, diced red onions, street corn (frozen from Trader Joe’s), chopped cilantro and some pepita seeds (also called pumpkin seeds).

Yellow Squash and Onions

Posted in 30 minute meals, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal by

Here’s an easy and healthy weeknight side dish that’s packed with flavor but only needs a few ingredients. Pair it with your favorite chicken or fish dish.

Serving : 2

Ingredients

2 yellow squash (1/2 in slices)

1/2 small onion 

Sprinkle of dried thyme

Sprinkle of red pepper flakes

Splash of Olive oil 

Instructions

Wash the produce.

Slice the squash into 1/2 inch coins and slice onion into 1/2 inch rings. 

Toss in a bowl with olive oil and herbs

Lay in a single layer on a foil lined pan and roast at 375 degrees for 20 minutes or until slightly browned.

Serve and enjoy!

Gardener’s Ratatouille

Posted in cut calories, italian, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a fresh and tasty way to use up the midsummer garden surplus of zucchini, eggplant, tomatoes and peppers.  

Servings: 8 cups

Ingredients

  • 4 teaspoons olive oil
  • 1 cup onions diced (approx I medium onion)
  • 2 cloves garlic minced (approx 2 tsp)
  • 1 cup bell pepper (any color)
  • 2 cups zucchini and/oe yellow squash large diced
  • 2 cups eggplant, diced
  • 3 cups fresh tomatoes chopped
  • 3 Tbsp fresh herbs, chopped (parsley, basil and oregano)
  • salt and pepper to taste (roughly 1 tsp each)

Instructions

  • In a large saute skillet, heat  olive oil over medium high heat. Add the onions and saute until translucent, about 5 minutes. 
  • Add the remaining vegetables and garlic. Cover, reduce heat simmer 30 minutes or until veggies are cooked thru. A
  • Stir in the fresh herbs and season with salt and pepper. Simmer uncovered for an additional 5-10 minutes.  (Don’t overcook).
  • Garnish  with more fresh herbs as desired and Enjoy!