Tuscan White Bean and Vegetable Soup

This recipe from the Kraft Canada website is vegetarian and diabetic friendly.

 

What you need

• 1 whole wheat baguette piece (50 g), torn into bite-size chunks
• 1/4 cup  Extra Virgin Olive Oil Pesto Parmesan Dressing
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1 onion, chopped
• 2 (19 fl oz/540 mL each) cans no-salt-added white kidney beans, rinsed, divided
• 2 shredded cups cabbage
• 2 vine-ripened tomatoes, seeded, chopped
• 4-1/4 cups water
• 1-3/4 cups vegetable broth
• 2 finely chopped Tbsp. fresh rosemary
• 1/3 cup 4 Cheese Italiano Light Shredded Cheese

 

Make It

• Heat oven to 350ºF.
• 
  Spread bread onto rimmed baking sheet. Bake 15 min. or until toasted, stirring after 8 min.
• 
  Meanwhile, heat dressing in large saucepan on medium-high heat. Add celery, carrots and onions; cook 5 min. or until crisp-tender, stirring frequently.
• 
  Reserve 1/2 can beans. Add remaining beans to pan with cabbage, tomatoes, water and broth; stir. Bring to boil; simmer on medium-low heat 15 min. or until vegetables are tender and soup is slightly thickened, stirring occasionally.
• 
  Stir remaining beans and rosemary into soup; simmer 10 min. or until heated through, stirring occasionally. Serve topped with bread and cheese.

 

• SHORTCUT

  Similar to a Tuscan ribolita, this delicious soup is a great way to use leftover vegetables and bread. If you have day-old bread, you can skip the oven toasting step - just cut or tear the dried-out bread into bite-size pieces and use as directed.

Detox Smoothies

 I found these recipes on the girl get strong page. Nothing like a good detox after the holidays or after anytime we have abused our bodies with a lot of junky food. These sound yummy and I can't wait to try them this week!

Smoothies are a great way to boost your fruits and veggies daily intake. It makes a delicious quick breakfast, a nice refreshing snack, a wonderful healthy dessert or a super post-training drink. Not only the flavor combinations are infinite, you can prepare different recipes to benefit from specific health components from its ingredients. One other great thing about smoothies is that to the opposite of simple juices, it keeps all the natural fiber, which help cleansing the digestive tract. The powerful detox foods that go into it help your liver to detox naturally, and they can help you stay healthy and look great.

Flat Tummy

Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts.

• 3/4 c. papaya
• 3/4c. sliced peaches
• 1/2 pear, sliced
• 1 tsp fresh ginger
• 2 mint leaves
• Water to thin

Skin Saver

Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs. Berries are also a great way to control blood sugar that can sabotage your complexion. This smoothie also contains Omega 3, to fight inflammation, as well as vitamins E and C, both renown to help the skin.

• 3/4 c blueberries
• 3/4 c pitted cherries
• 5 strawberries
• 1/4 avocado, peeled and pitted
• 2 tsp wheat germ (optional)
• 2 tsp ground flaxseed
• Water, to thin

Peanut Butter Energy Booster

This protein-rich and minerals-filled smoothie will give you long-lasting energy. Cinnamon will help to control your blood sugar so your energy level won’t crash too quickly.

• 1 big banana
• 1 scoop of natural hemp protein powder
• 2 tsp of natural peanut butter
• 1 handful of fresh baby spinach
• 1/2 tsp of cinnamon
• Water, to thin

Bone Lover

This vitamin-rich green smoothie contains calcium, magnesium and other bone building minerals to keep your bone strong and healthy.

• 2 bananas
• 1 handful of Swiss chard leaves, stems removed
• 1 handful of kale leaves
• 1 tsp of green Matcha powder
• 1/2 cup of homemade almond milk

Immune System Booster

Rich in vitamin A, C and zinc, this smoothie can increase the production of white blood cells and antibodies to get your body ready to resist this season’s infections.

• 1/2 c. mango cubes
• 1/2 c. cantaloupe cubes
• 1/2 c. fresh pineapple cubes
• 1/4 c. chopped pumpkin seeds
• Water, to thin

Natural Skin Tanner

Studies have proven that a beta-carotene rich diet can make your complexion glow, and that particular skin tone is usually considered healthier than a regular skin tan. This smoothie can help you get that healthy glow without risking your skin lying under the sun.

• 1/2 cup of cantaloupe cubes
• 1/2 cup of papaya
• Juice of 1 orange
• 1/2 cup of carrot juice (or water)
• 1 small knob of fresh ginger

Antioxidant Power

Feel the power of this detox foods-rich smoothie. Very rich in antioxidants, this smoothie will help to support your liver to detox naturally and help your body stay healthy and young longer.

• 1/3 cup of blueberries
• 1/3 cup of raspberries
• 1/3 cup of pomegranate kernels
• 1/4 cup of beet juice (optional)
• 1 banana
• Water to thin

Detox Juicing recipes

These are 5 Juicing recipes from all about juice recipes website that are  to help detox your body. I sometimes like to add a couple ice cubes when blending my smoothie to make it icy cold and slushy-like.

Healthy Heart Choco Raspberry Smoothie

Ingredients

• 1 cup of fresh organic raspberries
• 1/4 organic, fair-trade dark chocolate chips or chunks
• 1/2 cup almond milk

Instructions

1. Mix all ingredients in a blender and process until smooth.

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2.2

Healthy dessert in a glass

• 1 small banana
• 1/2 cup of almond milk
• 1 tsp of organic, fair -trade cocoa powder
• 2 tbsp of natural hazelnut butter
• 1 tbsp of maple syrup

Mix all ingredients in a blender and process until smooth.



This detox juicing recipe is especially for mango lovers

Silky Mango

• 1/2 cup of orange juice
• 1/4 cup avocado
• 1/4 cup mango cubes
• 1 tbsp freshly squeezed lime juice

Mix all ingredients in a blender (juice extractor is better) and process until smooth.



If you have grandma or grandpa, you must suggest them to try this detox recipe:

 Strong bones green almonds smoothie

• 2 tbsp natural almond butter
• 1/2 cup almond milk
• 1 small handful of kale leaves
• 1 small banana

Mix all ingredients in a blender and process until smooth.


Detox juicing recipe for children:

 Brain health blueberry dream

• 1 small banana
• 1 cup of unsweetened frozen blueberries, thawed
• 1 tbsp of cold-pressed flax seed oil

Mix all ingredients in a blender and process until smooth.

Lasagna in a Skillet, the healthier way

A quick, healthy, and delicious skillet lasagna! Found this beauty on the Apple of my eye site.You can cut even more calories and fat by using extra lean ground beef and 0% cottage cheese, add fibre by using whole wheat lasagna noodles. Reduce salt intake by using salt reduced can of diced tomatoes.

Author: Christine Skari

Serves: 6

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, diced
• salt and pepper
• 1/2 tsp red pepper flakes
• 1lb lean ground beef (93% lean)
• 8 lasagna noodles, broken
• 1 8oz can tomato sauce
• 1 28 oz can diced tomatoes
• 1/3 cup water
• 6 oz part skim mozzarella cheese
• 1 cup 1% cottage cheese
• optional: parmesan cheese

 

 

Instructions

1. Heat the olive oil in a large skillet over medium-high heat. Add in the chopped onion and cook until translucent (4-5 minutes). Stir in the garlic and 1/2 tsp salt, pepper, and red pepper flakes.
2. Add in the ground beef, breaking the meat into pieces and cooking until no longer pink.
3. Layer the lasagna noodles over the meat and pour the tomato sauces and water over the pasta. Cover and bring the dish to a simmer, then lower the heat to medium and cook, stirring occasionally, for about 20 minutes or until the pasta is done. Season the lasagna well with more salt and pepper to taste.
4. Take the lasagna off the heat and roughly stir in the cottage cheese. Top with big chunks of mozzarella and let sit covered for 5 minutes or until cheese it melted.
5. If desired (I recommend it!), top with parmesan and basil.

Nutrition Information

Serving size: 1/6th recipe Calories: 385 Fat: 12.6g Saturated fat: 5.4g Carbohydrates: 33g Sugar: 4.1g Fiber: 3g Protein: 32.5g Cholesterol: 61mg

Sweet Potato Black Bean Burgers

This kid-friendly recipe from Kathy at Healthy, Happy Life is perfect for making a Meatless Monday meal together as a family.

1 1/2 cups black beans, drained

6 tablespoons fine bread crumbs
3/4 cup sweet potato, baked and mashed3 tablespoons cilantro, chopped
1/3 cup white onion, diced
1 teaspoon garlic powder
1 teaspoon garlic, chopped
3/4 teaspoon salt
1 teaspoon black pepper
2 tablespoons olive oil
1 tablespoon cider vinegar
2 tablespoons lime juice
1/2 jalapeno (optional), diced and deseeded

To top:
5 whole-wheat burger buns
1/4 lime
1 avocado, sliced
1 onion, sliced
1 tomato, sliced
your favorite coleslaw, to taste

PREHEAT the oven to 375 degrees. Prepare a baking sheet with a light layer of vegetable shortening or nonstick cooking spray.

PLACE the black beans, bread crumbs, mashed sweet potato, cilantro and onion together in a food processor or large bowl. Season the bean mixture with garlic powder, garlic, salt, pepper, olive oil, vinegar, lime juice and jalapeño, if using.
If using a food processor,

PULSE the bean mixture together until all ingredients are well combined and evenly distributed. If using a bowl, mash the bean mixture together with a potato masher until well combined.

SHAPE the black bean mixture into 5 patties of equal sizes with your hands. Roll the unbaked black bean burger patties in additional breadcrumbs if you like your burgers crispy.

PLACE the burger patties into the oven and bake for 25 minutes. Add the whole wheat buns to the oven and bake 5 minutes more, or until the burgers have cooked through.

SQUEEZE the wedges of lime over the avocado slices.

TOP each bun bottom with a slice of tomato, onion, bean burger and coleslaw.


NUTRITION (per serving): 280 calories, 8 g protein, 33 g carb, 10 g fiber, 14 g fat, 2 g sat fat, 428 mg sodium

Quinoa Zucchini Burgers

If zucchini is out of season, try incorporating shredded carrots or bell peppers .

Serves 15
2 portobello mushrooms (8 oz), stems removed
1 small zucchini
2 tablespoons olive oil, divided
1/4 cup shallots, minced
1/4 teaspoon red pepper flakes
1/3 cup Parmesan cheese
3/4 cup quinoa, rinsed and cooked according to package directions
3/4 teaspoon salt
1 large egg, beaten
1 cup fresh whole-wheat breadcrumbs
1/2 cup oats, pulsed in a food processor until ground, or an additional 1/2 cup whole-wheat breadcrumbs
15 hamburger buns or rolls, toasted


PULSE the mushrooms in a food processor until finely chopped. Grate the zucchini and squeeze out excess moisture with a paper towel. Place the chopped mushrooms and shredded zucchini into a bowl and set aside.



PLACE 1 tablespoon of the olive oil in a large pan over medium heat. Add the shallot and red pepper flakes to the pan and cook for about 2 minutes, or until the shallot begins to soften.

ADD mushrooms and zucchini to the pan and cook for about 5 minutes, or until tender.  Remove from heat and stir in Parmesan cheese, cooked quinoa and salt.  Let cool completely.

STIR the egg, breadcrumbs and oats, if using, into the quinoa zucchini mixture. Cover and refrigerate for about 1 hour, or until cold and firm.
When quinoa zucchini mixture has chilled,

DIVIDE it into about 15 parts and shape each into burger patties between 1/4’’ and 1/2’’ thick.  

Place the remaining tablespoon olive oil in a large skillet over medium heat. When mixture is hot, place the quinoa patties into the skillet in an even layer. (You may have to cook them in batches or use 2 skillets.)

COOK the quinoa patties for about 3 minutes on each side, or until they are crispy on the outside and cooked through.

 Serve each quinoa zucchini burgers on a toasted bun with a side of blanched green beans.

NUTRITION (per serving): 203 calories, 8 g protein, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 356 mg sodium

Chickpea and Quinoa Burgers

These gluten-free, vegan burgers from Jen Brody of Domestic Divas are also free of soy, featuring chickpeas and crunchy pumpkin seeds for a plant-protein-heavy pattie. You can serve it without a bun if you want to cut down on carbs.

Serves 8
1 yam
2 tablespoons grapeseed oil, divided
1 cup quinoa, prepared according to package instructions
1 14-oz can chickpeas, drained and rinsed
1 small onion, peeled and chopped
1 red bell pepper, seeded and chopped
2 carrots, peeled and chopped
1 cup fresh spinach, tightly packed
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
juice of 1 lemon
1 tablespoon ground cumin
2 tablespoons sesame tahini
1 tablespoon hot sauce (optional)
salt and pepper, to taste
a little flour, for dusting the burger patties

POKE several holes in the yam using a fork. Place the yam in a paper towel and microwave on high for 5 minutes. Flip the yam and microwave 5 minutes more, or until tender. Slip off the yam’s skin.

PLACE 1 tablespoon of grapeseed oil in a sauté pan over medium heat. Add the onion and cook for 2-3 minutes, or until it begins to soften. Add the carrot and bell pepper to the pan and cook 3-5 minutes more, or until the veggies are just tender.

TRANSFER the sautéed veggies to a food processor and pulse to chop. Add the spinach and pulse a few more times until combined. Transfer the veggies to a large mixing bowl.

ADD the chickpeas and tahini to the food processor and pulse until broken down and combined. Transfer to the mixing bowl with the veggies.

ADD the cooked quinoa, yam, sunflower seeds and pumpkin seeds to the mixing bowl. Season the veggie quinoa mixture with the lemon juice, cumin and hot sauce, if using. Stir until well combined, taking care to ensure all ingredients are evenly distributed. Season with salt and pepper to taste.

SHAPE the veggie quinoa mixture into 8 patties using your hands.