Italian White Bean Soup

 Hello! And, dare I say, Happy Fall? I think it's almost here :). For me, that means soup time!

I'm also trying to eat more plant based foods to help feel my best. What easier way to do that than throwing a bunch in a crockpot or on the stove!

This soup is a plant based recipe. Feel free to swap out or add veggies that you like. Enjoy!

Italian White Bean Soup

Ingredients:

-1 Tbsp. olive oil

-1 cup chopped onion

-1 cup chopped carrots

-1 cup chopped celery

-3 cloves garlic, finely chopped

-1 Tbsp. finely chopped rosemary

-1/2 tsp sea salt

-1/2 tsp pepper

-4 cups low-sodium vegetable broth

-3 cups cooked no-salt added navy beans, drained (reserve liquid)

-1 cup fresh baby spinach

-1 1/2 tsp fresh lemon juice

-1 1/2 tsp finely grated lemon zest

Instructions:

Heat oil in a soup pot over medium heat until fragrant. Add onion, carrots, celery, garlic, rosemary, salt and pepper; cook, stirring occasionally, for 4-5 minutes, or until onion is translucent and carrots begin to soften.  Add broth, beans, spinach and reserved liquid, bring to a gentle boil. Cook for 5 minutes. Remove from heat. Add lemon juice; stir to combine. 

Chicken Gyro Bowls

 

I told myself I'd try a new recipe this week~although I'm sure if I look back through my blog, I'll find a similar recipe. 😁 Oh well, we won't have to search long for this one! A traditional gyro uses lamb and a pita pocket. This recipe uses grilled chicken, and skips the pita bread. Most at the store are filled with preservatives that I choose not to eat on a regular basis. The dressing/sauce is also homemade so I know the ingredients! Get ready for lots of fresh herbs.  Hope you try this for a refreshing change; enjoy!

Chicken Gyro Bowls

Ingredients for meat:

-1 lb raw chicken breast (or ground chicken, turkey)

-1 Tbsp chopped fresh mint

-2 tsp chopped fresh oregano

-3/4 tsp sea salt

-1/2 tsp onion powder

-1/2 tsp garlic powder

-1/2 tsp ground cumin

-1/2 tsp ground coriander

-1/2 tsp ground black pepper

-1/4 tsp ground allspice

Ingredients for bowls:

-8 leaves butter lettuce (or your favorite lettuce)

-2 cups cooked brown rice

-1 cup chopped tomato

-1 cup chopped cucumber

-1 cup sliced red onion

1/2 cup crumbled feta cheese

1/2 cup Fixate Tzatziki sauce (see recipe below)

Preheat grill/pan to medium high heat. Combine all spices in large mixing bowl and cover chicken with spices. Cook through and set aside. Assemble bowls with 1/4 cup rice, tomato, cucumber, onion and lettuce; add chopped chicken and feta cheese, and top each with 2 Tbsp of the sauce. More or less ingredients can be added per preference. The serving is for 4 bowls.

Fixate Tzatziki Sauce

Ingredients:

-1 cup plain Greek yogurt

-1 Tbsp fresh lemon juice

-1 tsp finely grated lemon zest

-1 clove garlic

-1/2 tsp sea salt

-1/2 coarsely chopped seeded cucumber (approx. 1/2 a medium)

-2 tsp fresh dill

-2 tsp mint leaves

-1/4 tsp ground black pepper

Place all ingredients into a food processor and blend until smooth. Refrigerate up to 4-5 days.

Nashville Hot Chicken (Healthy Knock Off) Nuggets

Hello! I'm SO excited to bring you this recipe! However, you do need to enjoy a little 'spice' in your food. This is a healthier take on the popular 'Nashville Hot' chicken. Many chicken type restaurants have this option on the menu. Of course it's ok to indulge every once in awhile on the deep fried, extra breaded, over sauced deliciousness....but if you want it more often without sacrificing flavor-this healthier version is for you!

Nashville Hot Chicken (Healthy Knock Off) Nuggets

Ingredients

• 2 lbs. boneless and skinless chicken breast, cut into nugget size chunks
• 2 eggs, lightly beaten
• 1/3 cup all-purpose flour (arrowroot could be used as a gluten free alternate)
• 1/3 cup ground white cornmeal 
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp ground black pepper
• ½ tsp cayenne (or ground red pepper) increase for more heat
• 1 tsp salt, divided
• 1 ½ T olive oil 
• Hot sauce to taste

Instructions

• Combine chicken chunks and beaten egg in a bowl and toss to coat. Combine flour, cornmeal, spices, and 1/2 tsp of salt into bowl; dredge chicken into flour mixture. Heat a large non stick skillet over medium high heat.  Add oil to pan and swirl to coat bottom of pan.  Add chicken, cook five minutes each side or until brown on outside and done on inside.  Transfer chicken to a plate with a paper towel.  Sprinkle with remaining salt and drizzle with hot sauce.  Enjoy!                                           

 

Curried Potato Lentil Stew

 Hey there! I feel like I've been nonstop since fall; I'm sure I've had a recipe to share I just simply haven't thought about it! Recently, however, I made this stew and DID think:: THIS needs to be SHARED!  This is a delicious, satisfying plant based meal. Feel free to add lean protein. Enjoy!

Ingredients:

• 1T Olive oil
• 1 cup diced yellow or white onion
• 1 tsp minced fresh ginger
• 2 medium whole carrots (peeled and chopped)
• 1 tsp salt and ½ tsp pepper (adjust to taste)
• 4 cloves garlic, minced
• 3 cups diced potatoes
• 1 ½ T curry powder
• 5-6 cups of vegetable broth
• 1 cup green lentils
• 3 cups finely chopped green kale (stems removed)

Directions: 

1. Heat a large pot over medium heat.  Once hot, add oil, onion, ginger, and carrots.  Season with salt and pepper.  Cook for 3-5 minutes, stirring frequently, until onions are soft. 
2. Add garlic and potatoes.  Stir and cook for 3-4 minutes until slightly brown.  Add curry powder, stir to coat.  Cook 2 minutes more.  
3. Add vegetable broth.  Increase heat to medium to high.  Once at a low boil, add lentils, stir, and reduce heat to low.  Simmer for 20-25 minutes, uncovered, or until lentils and potatoes are tender.  I slightly mash some of the potatoes leaving large chunks.  
4. Taste to adjust seasonings.  Add more broth if you would like it to be a little thinner. 
5. In the last few minutes of cooking, add the kale and cover to steam until tender but still vibrant green – about 2-3 minutes. 
6. Serve immediately as is or with cilantro and fresh lemon juice (optional).  Store leftovers in the refrigerator for up to 5 days or in the freezer for one month.  

*This recipe makes SIX pint-sized Mason jars of stew.  I make this recipe as a work lunch prep for the week.  Enjoy!

Composting

 I heard not long ago about how much food waste ends up in landfills and I was shocked! While we might think it's ok because most food waste is biodegradable, it actually takes longer because of the other waste it's combined with and the conditions aren't favorable. I prep fresh fruit and vegetables weekly, and my family and I go through at least a dozen eggs a week. I heard about a local composting project and decided to participate. 

Below are the items I purchased to start composting. I had no idea these helpful items even existed until I started doing the research! I know some people do the whole process at home of saving scraps and putting them in their own compost pile. I may try that in the future, but for now I drop the compost off at a local place in my town that takes care of it.

I added a QR code beside each product if you'd like to purchase them as well. Do you compost? Do you do it at home or take your scraps somewhere? 

Meal/Food Prep Tools

 I get asked quite often how I meal prep. I've been doing it so long, it's like brushing my teeth; I don't even really think about it, I just do it! Over the years I've found ways to make it not so time consuming-and by "ways" I mean TOOLS to help me be more efficient. That way my Sundays can be spent enjoying family time instead of being in the kitchen all day! 

I decided to put together a flyer and add it to the blog to list my favorite kitchen tools/storage. BONUS! If you shop on Amazon at all, you know they have everything imaginable, so I've added a QR code beside each product so you can shop right from your phone! (from a computer, simply open your camera and hover over the QR code, and a pop up will appear).  Do you already have any of these products? Is there a tool not listed that helps cut down your prep time? If so please share with me!

Fridge Pickles

 

Bumper crop of cucumbers equals a need to make pickles! This is an easy recipe to make ready to eat pickles in a flash. 

Recipe credit: Jessica Benedum

This makes 4 large Mason jars at a time. They last about 3 months in the fridge. Roughly one large cucumber per jar.  The idea is to stuff the jar full so it depends on the size of the cucumbers. 

Instructions:

Put pickle seasonings in each jar (1/2 tsp each: whole peppercorns, mustard seed, coriander seed, celery seed); place a couple sprigs of fresh dill in each jar.

Stuff jars full with cucumbers.

For brine: Bring 5c water up to boil and add 15-20 cloves garlic - boil for 5min- add 2.5 T kosher salt and 2.5 cups vinegar. Bring back to boil, pour brine in jars to cover all cucumbers.

** Use a slotted spoon to make sure garlic gets evenly distributed between jars before pouring in the brine.