Tag Archives: flavorful

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

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!

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).

Chicken with Wine and Mustard Sauce

Posted in chicken, main meal, Weeknight Meal by

Prep Time: 10 minutes Cook Time: 55 minutes Total Time: 1 hour 5 minutes 

Servings: 4 -6 (Adapted from chef Julia Frey’s classic recipe)

Instructions

  • 1 tbsp olive oil
  • 2 lbs chicken thighs ((bone in or boneless skinless)
  • salt and pepper
  • 2 shallots sliced
  • 2 garlic cloves, minced
  • 3-4 thyme sprigs
  • 3 tbsp dijon mustard
  • 1/2 cup/125ml white wine
  • 1 cup/250ml chicken stock
  • 1/2 cup/125ml 1/2 and 1/2 (Optional)

Instructions

  • Preheat the oven to 350F/180C
  • In a large oven proof frying pan or casserole dish (ie enameled cast iron) heat one tablespoon of olive oil and brown chicken parts seasoned with salt and pepper on each side until golden but not cooked all the way through. Remove temporarily to a plate/dish and set aside.
  • To the same pan add shallots, garlic and thyme leaves and cook over low heat for 5 minutes without getting any color on them.
  • Add wine, dijon mustard and chicken stock, stir to combine and bring to a boil, then add chicken back to the frying pan, spoon the sauce all over chicken pieces.
  • Put in the oven uncovered and cook for approximately 45 minutes for bone in thighs or until almost done. (Reduce the time to approximately 25-30 minutes if using boneless skinless chicken).
  • Take out of the oven add 1/2 and 1/2 to the sauce. This is an optional step if you prefer a richer, creamier sauce. I prefer to forgo the cream and the extra calories but I like to splurge if we are having guests. Once again baste the chicken in the sauce, put back in the oven and cook for 5-10 minutes longer.
  • Serve with rice, potatoes or roasted vegetables.

Notes

The sauce is not thick as classic French sauces never are. However, if you like your sauces thicker, add 1 tbsp of flour in step 3 right before you add wine, mustard and chicken stock.

If you don’t have an oven proof pan, you can use a 2 dishes, a frying pan and a roasting pan.

Nutrition

Calories: 586kcal | Carbohydrates: 7g | Protein: 40g | Fat: 52g | Saturated Fat: 16g | Cholesterol: 258mg | Sodium: 405mg | Potassium: 640mg | Sugar: 2g | Vitamin A: 530IU | Vitamin C: 2.6mg | Calcium: 59mg | Iron: 2.2mg

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.

Asian Slaw with Cilantro Lime Ginger Dressing

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

My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!

Ingredients

4 cups (8 oz.) thinly sliced savoy cabbage

2 cups (6 oz.) thinly sliced red cabbage

2 medium carrots (4 oz.), peeled and cut into very thin matchsticks

1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks

½ tsp sea salt

2 T. plus 1 tsp. lime juice

2 T. apple cider vinegar

1 ½ tsp. stevia powder

2 T. Olive oil

1 large red onion, thinly sliced (2 cups)

1 pinch salt, optional

1 T. plus 2 tsp. minced fresh ginger

1/2 cup roughly chopped cilantro leaves

1/4 cup chopped roasted peanuts, optional (not during cleanse)

Preparation

1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons water and stevia powder in a small bowl.

2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.

3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.

Arroz con Pollo

Posted in AP's Favorites, chicken, comfort food, main meal, mexican, Weeknight Meal by

Arroz Con Pollo in a Dutch Oven

Ingredients

For chicken:

2 lbs. boneless skinless chicken thighs
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
½ teaspoon dried Greek oregano

For dish:
¼ cup extra virgin olive oil (or ½ stick unsalted butter)
1 medium onion, small dice
2 garlic cloves, minced
1 1/2 cups long grain rice like Mahatma brand
2 tablespoons tomato paste
3 cups low sodium chicken broth
1-2 tablespoons capers, rinsed
½ cup pitted green olives
½ cup roasted red pepper strips

Salt and pepper to taste

Optional garnish: chopped cilantro or parsley leaves

Preparation

Put chicken thighs in a nonreactive bowl and season with a pinch of salt, a grind or two of black pepper and the olive oil, red wine vinegar and oregano. Let marinate while you’re organizing the rest of your ingredients, no more than half an hour.

Melt butter or heat olive oil in a Dutch oven or large lid pot then sauté onion over medium heat until it begins to soften. Add the garlic and cook just until you can smell its characteristic aroma and it turns opaque. Add the rice and stir well so the grains are coated with the fat. Let it sauté for a minute. Add the tomato paste and the broth. Stir well to mix. Add the remaining condiments (olives, capers and roasted peppers). Taste the liquid. It should have a piquancy from the capers and olives. Add salt now if you think you need it (maybe 1/4-1/2 tsp).

Nestle the chicken thighs into the rice, adding any reserved marinade or juices. Bring the liquid to a simmer, cover the pot and cook either on top of the stove over low heat or in a 350 degree oven for about 40 minutes or until rice has absorbed all the liquid and chicken is cooked through. Taste for seasoning.

Garnish with chopped cilantro or parsley leaves.

Serves 4-6.

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

Tomato, Basil and Mozzarella Pops

Posted in appetizer, Dani's Favorite, italian, low-carb, Snacks, vegetarian by

Tomato Basil and Mozzarella PopsTomato Basil Appetizer

1 dry pint (basket) of cherry tomatoes
1 carton of fresh mozzarella cheese (small balls or you can cut up larger ones)
10-20 fresh basil leaves (depending on size)
good quality extra virgin olive oil
good quality balsamic vinegar
salt and pepper to taste
toothpicks

 Directions Continue reading →

Lemon Grilled Salmon

Posted in bbq, fish, main meal by

A family favorite

A family favorite

 

2 tsp. snipped fresh dill or 3/4 tsp. dried dill
1/2 tsp. lemon-pepper seasoning
1/2 tsp. salt, optional
2 cloves fresh garlic, minced (or 1/4 tsp. garlic powder)
1 – 1  1/2 lb.  salmon fillet  (I like wild-caught sockeye best)
1/4 cup  packed brown sugar
3 T. chicken broth
3 T. vegetable oil
3 T. soy sauce
3 T. finely chopped green onions
1 small lemon, thinly sliced
2 onion slices, separated into rings

Directions
Place salmon in a glass baking dish (9×13).  Sprinkle dill, lemon-pepper, salt and garlic over salmon.  Combine the brown sugar, broth, oil, soy sauce and green onions; pour over the salmon.  Cover and refrigerate for 1 hour or more, turning once. Drain and discard marinade.  Place salmon, skin-side down, on a cookie sheet on a heavy duty piece of foil and arrange lemon and onion slices over the top. Grill the salmon on the foil over medium heat for 15-20 minutes or until fish is flakey.  Transfer to a serving platter and serve.

Yields 6 servings

DFTSI Lemon Grilled Salmon_6492Recipe inspired by Taste of Home reader Lisa Kivirist

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