Vegetable Quinoa Soup


Vegetable Quinoa Soup
Recipe Type: Soup
  • 1 tblsp organic virgin coconut oil
  • 1 onion chopped
  • 3 cloves garlic, minced
  • 3 large carrots, peeled & chopped fine
  • 3 stalks celery, chopped fine
  • 2 bay leaves
  • 1 tblsp sage
  • 1 pinch red pepper flakes
  • 1/4 tsp sea salt
  • 1 tsp black pepper
  • 4 cups organic chicken broth 2 cups water
  • 1/2 cup uncooked quinoa
  • 2 cups kale
  • 2 cups broccoli
  • 15 oz. can ...
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Buffalo Dip

Great dip for football games. I love this dip by itself. It is like eating spicy wings without dealing with the bones! Must use the Frank’s Buffalo Hot Sauce for best results.

3 breast of chicken (boiled and shredded)

1 bottle Frank’s Buffalo Hot Sauce

1 bag monterrey jack cheese

1 sm. sour cream

Mix all the ingredients and spread into baking dish. Bake for 25-30 min. at 350.

Serve warm with carrot sticks, celery sticks or tortilla chips.

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Melon Slush

This refreshing fruity Melon Slush comes together in minutes. Serve it in iced glasses for an extra-cool treat and keep cubed cantaloupe in the freezer so you can enjoy it anytime.

Melon Slush
Prep time:
Total time:
Serves: 4
  • 5 ice cubes
  • 4 cups cubed cantaloupe
  • 1-1/2 teaspoons fresh lemon juice
  • 1-1/2 teaspoons stevia
  1. Place ice cubes in a blender and blend ...
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Mango Lassi

Serves 4 — 100 calories, 21 g carbohydrates, 3 g protein, 1 g fat

2 mangos, partially frozen
1 cup plain yogurt

Peel and dice mangos. Place in freezer to partially freeze for about 30-45 minutes (or use frozen mangos, partially thawed). Puree in food processor. Add plain yogurt slowly to the desired consistency (approximately 1 cup) and puree. Serve at once in chilled glasses.

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Strawberry Sauce

Excellent for any poached fruit

Yields 1 ¾ cups — 28 calories, 7 g carbohydrate, 0.6 g protein, 0.3 g fat

2 cups fresh strawberries, hulled and washed 
¼ cup orange juice (unsweetened)
Pinch each of ground cinnamon and nutmeg

Combine all ingredients in blender or food processor. Process until smooth.

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Poached Peaches with Strawberry Sauce

Serves 4 — 80 calories, 19 g carbohydrates, 0.9 g protein, 0.2 g fat

1 can (6 oz.) frozen unsweetened apple juice concentrate, thawed
1 cup water
1 tbsp. finely grated lemon peel
1 tsp. vanilla extract
4 medium size ripe peaches or nectarines (pears will be a winter alternate)
4 sprigs fresh mint for garnish (optional)
Strawberry sauce (recipe below)

In a medium saucepan, mix apple juice, water, lemon peel, and vanilla; bring to boil and reduce heat. Cover and simmer for ...

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Berry Freeze

Serves 4 — 127 calories, 14 g carbohydrates, 6 g protein, 6 g fat

1 lb. frozen strawberries, slightly thawed (or 1 pt fresh berries, frozen slightly) 
¾ cup part skim ricotta 
3 tbsp. all fruit strawberry jam 
Fresh strawberries for garnish (optional)

Blend slightly frozen berries in food processor. Slowly add ricotta and then jam, blending all the while. Serve immediately, garnished with a fresh strawberry, if desired.

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Carob and Pumpkin Seed Bars

Serves 16 — 98 calories, 6.2 g carbohydrates, 4 g protein, 7 g fat

These bars will look like a brownie but have a different taste since this is a no-flour dessert! They are, nevertheless, delightful for those who haven’t had dessert in a while.

2 eggs, separated
½ cup apple juice concentrate
1 tsp. vanilla extract
¼ tsp. ascorbic acid (vitamin C) crystals (purchase in health food store)
3½ tbsp. carob powder, sifted NOT packed
1/8 tsp. salt
1 cup pumpkin seeds, ...
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Roasted Veggies

Serves 6 — 125 calories, 19 g carbohydrates, 4 g protein, 5 g fat

1 each red and yellow bell pepper, cut into large chunks    
2 red or yellow onions, peeled and cut into thick wedges    
2 medium zucchini, trimmed and cut into medium chunks
1 medium eggplant or 4 baby eggplants, trimmed and cut into chunks
1 fennel bulb, thickly sliced (gives a licorice flavor)
2 large tomatoes, quartered or 8 plum tomatoes, halved
8 large garlic cloves, peeled
2 tbsp. olive oil
Fresh rosemary sprigs
¼ tsp. ...
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“I Can’t Believe It’s Not Mashed Potatos” Cauliflower

Serves 4 — 77 calories, 9 g carbohydrates, 4 g protein, 4 g fat

1 large head cauliflower
1 tbsp. olive oil
1/3 cup low fat milk
Salt and pepper to taste
Curry powder and nutmeg (optional) or garlic powder (optional)

Cut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in blender or food processor with remaining ingredients and blend until the consistency of mashed potatoes. Serve immediately and enjoy the unique flavor!

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