Category Archives: SP friendly

Sautéed Beet Greens

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

Sautéed Beet Greens

This is such a delicious healthy recipe to make the most of your beet greens! These sautéed beet greens are a flavorful and tasty side dish that comes together quickly with just a handful of ingredients.

 Prep Time 5 minutes

 Cook Time 10 minutes

 Total Time 15 minutes

 Servings 2 servings

 Calories 91kcal

Ingredients

  • 1 Tablespoon olive oil
  • 1 bunch greens from 3-4 beets washed well and chopped into small pieces, stems and leaves separated
  • ½ yellow onion chopped
  • 2 cloves garlic finely minced
  • ¼ cup chicken broth (or vegetable broth if you prefer to make it vegan)
  • ½ Tablespoon apple cider vinegar
  • Salt to taste

Instructions

  • Heat oil in 10-in skillet over medium heat. Add beet stems and onion and sauté until stems and onion have softened, about 5 minutes. Stir in garlic and cook for an additional 30 seconds to a minute or until fragrant.
  • Stir in beet green leaves and chicken broth and cook for 2-3 minutes, or until beet greens have softened. Stir in apple cider vinegar and salt to taste.

Date Coconut Mixed Seed Bites

Posted in AP's Favorites, dessert, Snacks, SP friendly, Standard Process Friendly, sweet treat, vegan by

Treat yourself to these crowd-pleasing guilt free goodies when you are craving something sweet. Clean eating doesn’t mean you have to skip dessert.

Raw Date, Coconut, & Mixed Seed Fiber Power Bites | Makes 12-13 Bites – Serving size 2 Bites

Ingredients

  • 1 Cup pitted dates
  • ½ Cup of Tahini Paste
  • ½ Tablespoon chia seeds
  • ½ Tablespoon pumpkin seeds
  • ½ Tablespoon sunflower seeds
  • Unsweetened, dried shredded coconut (to cover outside of bites)

Directions

  1. Place dates and tahini into the bowl of food processor. Pulse ingredients gently until a paste-like batter is formed (this may take 1-5 minutes).
  2. Add chia seeds, pumpkin seeds, and sunflower seeds. Gently pulse mixture to incorporate, but do not blend completely (pieces of the seeds should still be visible and will provide texture to the finished product).
  3. Remove mixture from mixing bowl, and using your hand, gently shape mixture into 1 oz. size balls.
  4. Place coconut on a plate or flat surface, and gently roll the ball in coconut to cover exterior.

Package in an airtight container.

Enjoy!

Here’s to a healthier you,

Weeknight Baked Lemon Dill Salmon

Posted in 30 minute meals, cut calories, fish, gluten free, low-carb, main meal, SP friendly, Standard Process Friendly, Uncategorized, vegetarian, Weeknight Meal, weight loss ideas by

Baked Lemon Dill Salmon

PREP TIME. 10 mins

COOK TIME. 15 mins

TOTAL TIME. 25 mins

SERVINGS. 4 servings

Skin-on salmon is helpful as the skin helps hold the fish together after baking but skinless salmon works fine too.

Ingredients

  • 4 (6-ounce) salmon fillets or steaks, preferably skin-on
  • Kosher salt
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup unsalted butter, room temperature
  • 2 teaspoons chopped fresh dill
  • 1 thinly sliced lemon, for garnish

Method

  1. Prep the salmon: Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature. Preheat the oven to 400 degrees.
  2. Make the dill butter: Mix the fresh dill with the butter in a small bowl.
  3. Bake the salmon: Spread 1-2 T olive oil on the fish to coat it. Place the salmon skin side down in a roasting pan. Bake for 12-15 minutes undisturbed (depending on how thick your salmon pieces are). Remove the salmon with a spatula. The salmon should be just cooked through when done.
  4. Serve: To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the oven and place on the lemon slices with a spatula. Top each piece of salmon with about a tablespoon of the dill butter and serve at once.

NUTRITION FACTS (PER SERVING)

560 CALORIES 40g FAT 16g CARBS 40g PROTEIN

Thai Coconut Curry Lentil Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal, weight loss ideas by
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
  • Serves: 4-8
  • Prep Time:  15 min
  • Cook Time:  30 min
Coconut Curry Lentil Soup
Dairy Free Meatless Monday Soup packed with flavor

Ingredients

  • 1.5 cups dried green lentils
  • 2 (13.5 oz) cans coconut milk (I use lite)
  • 6 cups low sodium chicken stock or vegetable broth (for vegan)
  • 2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
  • 4 cups packed kale, stems removed and torn into 2″ pieces
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp salt (or as per your taste)
  • 1 tbsp fresh ginger, grated
  • 3 tbsp yellow curry powder
  • 1 cinnamon stick, or 1/2 tsp ground cinnamon

Method

  1. In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes). 
  2. Add all other ingredients except for kale and bring to a boil before reducing to a simmer. 
  3. Allow the soup to simmer covered for 20 minutes.
  4. Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy! 

If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.

Nutrition Info

  • Calories 506 (if serving 4)
  • Protein 17 g
  • Carbohydrates 48 g
  • Total Fat 28 g
  • Dietary Fiber 13 g
  • Cholesterol l0 mg
  • sodium 327 mg
  • Total Sugars 15 g

Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:

  • Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
  • High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
  • Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
  • They’re also a great source of iron.

Cranberry Cherry Smoothie

Posted in brunch, cut calories, dairy-free, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a cleanse-friendly shake. Yum!

Ingredients

2-4 scoops SP Complete Vanilla or SP Complete Dairy Free
1 scoop whole food fiber (optional)
1 cup frozen cherries or berries
1/4 cup frozen cranberries*
1/4 inch ginger root (peeled)
1 cup unsweetened coconut milk

Blend all ingredients until smooth. Yum!

Tip: fresh cranberries are only available in my area during the holidays (Thanksgiving and Christmas) but they freeze really well. I stash a bag in my freezer when they come out and they are a perfect addition to this shake.

Sweet Potato Bites

Posted in AP's Favorites, comfort food, side dish, Snacks, SP friendly, Standard Process Friendly, vegan, vegetarian by

Ingredients

2 Sweet Potatoes cut into thick chuncks

2 T olive oil

Pinch or two of salt

Process

Bake at 375 degrees for 40 minutes then turn the oven off and leave inside for another 30 minutes. The extra 30 minutes will caramelize the sweet potatoes and make them oh, so tender and delicious!

Watermelon Gaspacho

Posted in appetizer, bbq, brunch, cut calories, entertaining, gluten free, keto, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

I love this tangy and refreshing soup in the summer! You can serve it as a light lunch or serve it as an appetizer at your next summer BBQ. This is my version of the recipe I recently found in The NY Times from Chef Brian Streeter at Cakebread Cellers. Here it is!

Serves 8 (or 12 if appetizer portions)

INGREDIENTS

1 lb tomatoes, peeled, seeded and coarsely chopped*

3 cups watermelon, cut in 1 inch cubes

1/2 cucumber, peeled, seeded and coarsely chopped

1/2 large red pepper, coarsely chopped

1/2 bulb fennel, coarsely chopped

1/4 – 1/2 small red onion, coarsely chopped

2 T. Extra virgin Olive Oil

3 T sherry vinegar, or to taste

1/2 teaspoon sea salt

3 T finely diced watermelon (optional for garnish)

PROCESS

  1. To make tomatoes easy to peel, fill a medium pot with water and bring to a boil. Fill a separate bowl with cold water and a few ice cubes to create an ice bath while water boils. Make a small X with a sharp knife in the bottom of the tomatoes just enough to penetrate the skin. Gently place the tomatoes in the boiling water and boil for 1 minute. Remove the tomatoes from the pot and place in the ice bath. You can now easily peel the tomatoes. Next, seed and coarsely chopped them and place in a large bowl. Place all the other fruits and vegetables in the large bowl together.
  2. In a blender, in batches, puree all the ingredients except the last two ingredients (salt and watermelon garnish). add a little bit of ice water (about 1 cup) to achieve a soup-like consistency. Season with salt, taste and add a little more vinegar if necessary. Chill Thoroughly.
  3. Divide the soup among eight cold bowls or 12 small appetizer cups. Garnish each serving with a spoonful f diced watermelon. Drizzle with a little extra olive oil if desired and serve.

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons apple cider vinegar
  • salt to taste (maybe 1/4 tsp or so)
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

Gaby Inspired Pan-Roasted Eggplant

Posted in gluten free, side dish, SP friendly, Standard Process Friendly, Uncategorized, vegetarian by

Ingredients

  • 1/4 to 1/3c. olive oil
  • 1.5 lb. baby eggplant (Japanese or Baby variety), sliced in half lenghthwise and diced into 2-3 inch pieces if Japanese and larger variety of eggplant
  • Kosher salt and pepper to taste
  • Vinaigrette-
    • 2 T. lemon joice
    • 1/2 c. olive oil
    • 4 cloves garlic, minced
    • 1/2 c. grated Pecorino (or your favorite hard cheese. I like Spanish Manchego)
    • Kosher salt & pepper to taste
    • 1/2 tsp. red pepper flakes

Process

  1. Make your vinaigrette and set aside.
  2. In a large skillet, heat olive oil over medium heat. Add eggplant and turn often for about 15 minutes. Add more oil if eggplant starts to burn- you want it to caramelize.
  3. Transfer eggplant to a large bowl and toss with (more oil!) about half of the vinaigrette.
  4. Save the rest of the vinaigrette for your salad.
  5. Sprinkle with more Pecorino if desired and serve.

Spicy Southwestern Salad

Posted in 30 minute meals, low-carb, mexican, salad, SP friendly, Standard Process Friendly, vegetarian, weight loss ideas by

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spicy southwestern salad with avocado dressing

  • creds: pinch of yum
  • prep time: 15 mins
  • cook time: 20 mins
  • total time: 35 minutes
  • yield: 4 large salads

DESCRIPTION

This easy to prepare Spicy Southwestern Salad recipe has roasted sweet potatoes, black beans, corn, lettuce, and creamy avocado dressing!

INGREDIENTS

FOR THE SALAD

  • 2 sweet potatoes
  • 1 tablespoon oil
  • 1 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
  • salt and pepper to taste
  • 1 14-ounce can black beans, rinsed and drained
  • 1 14-ounce can sweet corn, rinsed and drained (or use shredded carrots if you prefer)
  • a handful of cherry tomatoes
  • 1/2 avocado (optional)
  • 1/2 a head of romaine lettuce, chopped

FOR THE CILANTRO DRESSING:

  • half an avocado
  • 1/4 cup Greek yogurt (optional)
  • 1/2 cup water
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • 1/4-1/2 teaspoon salt
  • a squeeze of lime juice

INSTRUCTIONS

  1. Preheat the oven to 400 degrees. Peel the sweet potatoes and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a small bowl. Brush mixture on sweet potatoes. Roast for 10 minutes. Stir or shake the pan. Turn heat up to 425, and roast for another 10-15 minutes. The sweet potatoes should be just barely roasty-brown on the outside.  cook another minute or two if needed.  Season with salt and pepper.
  2. Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
  3. Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Serve with the other half of the avocado!

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