#i could also make bean dip. i have kidney beans and black beans | Explore Tumblr posts and blogs

aprillikesthings · 3 days ago

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Roberto!!

Roberto, a soup!

I make this multiple times a winter. There was one winter I made it so often I had to print out the recipe because I started bumping into the paywall. Oops.

This recipe alone may or may not have been part of why I asked for a Dutch Oven for Christmas lol

If you make it vegetarian/vegan, like me:

Field Roast and Tofurky's Italian sausages are both great

I use wine and water, and then still add a blob of Better Than Bullion's "No Chicken Base"

Vegan parm is good (add at the end) but also you can just add a bit ol' spoonful of nooch while it's cooking

If you have a fancy "drizzling" olive oil, it's PERFECT. Much like the parsley and lemon juice, add just before serving if you can. Crusty bread dipped into it? Also perfection.

And because (as previously mentioned) you eventually bump into a paywall REALLY fast with The New Yorker, I'm gonna copy/paste the recipe here, verbatim--

Olive oil 1 baseball-size onion, if you have one 2-4 cloves garlic (enough garlic to make up approximately the volume of your thumb) Salt 1 lb. hot Italian sausage, or a well-seasoned vegetarian sausage 1 28-oz. can tomatoes (diced, crushed, or whole) 1 14-oz. can of beans of any type (kidney, great northern, garbanzo, etc.) or a similar quantity of cooked dried beans 4 cups stock of any sort, or a mix of 1 cup dry red or white wine and 3 cups water 1 bunch kale or any other green Fresh-ground black pepper Hard, salty cheese, like Parmesan or pecorino One lemon Parsley, if you have any

(Directions below the readmore)

1. Gather all your ingredients, and get out a large soup pot with a lid, and a wooden spoon. If your sausage is in a casing, remove it from the casing, so it’s like a paste of ground meat with seasonings in it, which is mostly all that sausage is. If you’re using vegetarian sausage or casing-free sausage, chop it into small pieces. Peel the onion and chop it into small pieces. Peel the garlic and finely mince it.

2. Put the olive oil and onions into the soup pot, and set it over medium heat. Add a pinch of salt (a pinch is about a quarter teaspoon) and stir. Slowly cook the onions until they start to become soft and translucent—this is usually about 4 minutes, but sometimes it takes as long as 7. Add the garlic and stir until you get hit with that nostalgic garlic-and-onion smell, about 1 minute. Raise the heat to medium-high and add the sausage to the pot. Stir, using your spoon to break up the sausage into pieces that could comfortably fit on a spoon. It’s better to overcook the sausage than to undercook it. For the best flavor, you want the pieces to begin to brown on the outside: they should look speckled with dark spots, like a leopard or a cute dog. This will take as long as 10 minutes. Be patient. You don’t have to stir constantly—just check on it every few minutes.

3. While the sausage is cooking, open the can of tomatoes, and open and drain the can of beans. Get your broth ready, or if you’re using water with wine, get that ready. De-stem the kale and chop it into smaller-than-spoon-size pieces.

4. When the sausage is starting to brown and looks and smells delicious, dump in the tomatoes (including all the liquid), the beans (it’s O.K. if there’s a little liquid left in the can and you add that, too), and the stock, and raise the heat to high in order to bring the whole thing to a simmer. (If you’ve used canned whole tomatoes, use your wooden spoon to break them into smaller pieces by violently crushing them against the side of the pot. You cannot over-crush the tomatoes.)

5. Once the soup has reached a simmer, add the kale. The pot will look extremely full, but don’t worry—the kale will collapse like an empty wedding gown as soon as you start stirring it in, which you should do. Once all the greens are in the pot, put the lid on, turn the heat down to medium-low, and let the whole thing simmer for about 5 minutes—or even longer if you want to, or if you have other things going on. Use this time to grate some of the cheese into a bowl, which you can reuse later to eat soup out of. You don’t need a lot of cheese—maybe a quarter cup, but it’s up to you.

6. Remove the lid from the pot and stir the greens into the soup. Taste the soup (use the wooden spoon; you’re less likely to burn your mouth) and consider how much salt and black pepper you think it needs. Then add half as much salt as you want to and twice as much pepper. Add a little more pepper. Dump in the shredded cheese and stir. Taste it again and see if you need more salt. (The secret is that the cheese has salt in it.)

7. Ladle the soup, which is very hot, into individual bowls. Buy some time for it to cool down by cutting a lemon into wedges and squeezing a wedge of juice into each bowl. If any lemon seeds fall out into the bowls, gently fish them out. Don’t drop the spent wedges into the bowls like they’re glasses of iced tea. If you have extra cheese, you can sprinkle it on top, and if you have parsley and want to chop up some parsley and put it on top, it’ll be good, but it’s also pretty great without it.

#roberto a soup #food #roberto

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the-lina-project · 6 years ago

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Amatxi’s Story

Written by Michelle

Lina begin her cooking experiences as a little girl in Urepel. As the oldest of six children, her Ama depended on Lina’s help to feed the family: planting beans and onions, shopping for coffee and sugar, foraging for mushrooms and chestnuts. From Ama she learned the art of Basque Navarrese cuisine; the preparation of simple, nutritious meals from the bounty of the Pyrenean region.

She honed her skills in Montana, cooking three meals a day for sheep herders on the Etchart’s Stone House Ranch. Under Catherine Etchart tutelage, she added to her repertoire, baking pastries, canning fruits and vegetables, fermenting Chokeberry wine.

Later in Los Angeles, she befriended chefs from restaurants in the French community. She and René invited them to dinner parties, beginning in her living room drinking cocktails in stem glasses, moving to her modern kitchen sharing opinions and lending a hand, and ending around her dining room table partaking of epicurean plates of food and red wine.

Here are excerpts, two stories about Lina cooking.

Lina Urepel, 1902 Talua

Lina stood on tiptoes, fingers pressed into the tabletop, watching Ama made talua. Ama mixed cornmeal with a sprinkle of salt on the table top. She poured a stream of tepid water from a cracked cup into the mix, her hands deftly mixing and kneading the sticky dough, bits clinging to her fingers. She began forming the thickened dough into balls the size of Lina’s fist.

“Ni ere, Ama,” Lina said. “Me too. I want to roll the talua!”

Ama smiled at the bright-eyed four-year-old. “Get the stool, little one.”

Lina carried Ama’s little wooden footstool to the table and climbed up. Ama handed her a small mound of grainy dough. Lina copied Ama’s movements, kneading and rolling, occasionally licking her little sticky fingers, her head bent in concentration.

Once all the dough was formed into balls, Ama selected two and pounded them firmly with her palm fashioning them into thin patties. Lina watched and did the same with her mound of dough.

“Is yours ready to cook?” Ama asked, placing the patties on a plate.

“Bai, Ama,” Lina said eyes widening in wonder. She was cooking!

Ama moved to the hearth where her cast iron skillet heated over the coals. Lina jumped down and crowded against Ama’s skirt to watch. “Hot, Lina, don’t touch,” she warned.

One-by-one, Ama dropped the three patties onto the hot surface. They puffed and bubbled, forming a crisp brown crust. Lina breathed in the delicious toasty scent of cooking corn.

As they grilled, Ama placed three bowls and spoons on the table. “Come sit,” she called out to Antonio and Pilar playing nearby.

The three small children clambered to the table and up onto chairs. They eagerly watched as she carried the cooked patties to the table. The first went into Lina’s bowl.

“This one is yours,” she said. Lina leaned in, tapping the hot talua with her fingertip, nose close to the inviting smell.

Ama poured creamy goat’s milk from a pitcher into each bowl. With her spoon, Lina broke the talua into pieces to soak up the milk. She scooped up a satisfying mouthful.

Lina Montana, 1916 Txistorra (xerrika)

In late October, John Etchart announced they would have txistorra, a pig slaughter, the following week. Their friends, the Etchepare family, were traveling from their ranch in Nashua to help and they were bringing a Bernard, a Basque herder who could help with the butchering. They family would spend two nights at the Stone House.

Txistorra was a Basque tradition, Lina knew it well. In Urepel, her family raised two pigs each year; one to slaughter for the family table, one to sell as income. In late Autumn, when cool weather could assist with preserving the meat, they joined with the Maritcorena family, their cousins and first neighbors, for the txisrorra. Her Aita and Uncle Justo, along with her brothers and male cousins, would slaughter a pig for each family. The men cut the pig carcass into portions of meat, curing it with salt and red epaulette pepper. The slabs of pork were hung in the upstairs attic, providing ham and bacon for the coming year. Her Ama and Aunt Josepha, with Lina and Pilar helping, would make buzkantzak, blood sausage. A txistorra was several days of hard work for everyone, but was also a festive time, with the families eating together at Josepha’s long table, dishes of fresh pork and for dessert, sweet Basque cake. Lina was excited about the idea of visitors

An air of excitement permeated the ranch. To get ready for their visitors. Lina baked loaves bread, Catherine made French pâte feuilletée, puff pastries. In the upstairs bunk room, they hung blankets separating one side for the Etchepares to sleep. Lina cleaned and made beds.

The Etchepare farm wagon pulled up to the Stone House just as the sun begin its low dip in the autumn sky, the air cooling quickly. Jean Baptiste swung down from the wagon and embraced John Etchart, the two men patting each other on the back with pleasure. John Baptiste was an amiable man, a ready smile beneath his walrus moustache. He had grown up in St Etienne de Biagorry, first immigrating to Montana to herd sheep in 1892. He established a successful ranch and a reputation for being responsible and hardworking. He went back to Pays Basque and married Jeanne Etchart from Aldudes. The two returned to Montana together in 1905. Jeanne was slender, long legged and attractive, looking much like her cousin John. She was soft spoken and kind, greeting Catherine and Lina warmly, kisses on each cheek. Lina liked her immediately.

Bernard, the butcher, climbed out of the back of the wagon along with the Etchepare children. Charley (10) was a handsome, serious boy who stuck by his father. Ralph (8) and Little Paul (5) had mischievous smiles and endless energy. They were eager to run around after sitting in the wagon all day. Angeline (6), a pretty little girl, immediately took Ferne by the hand and they followed her brothers exploring the ranch yard.

The Etchart ranch hands, Pete Etchart and Joseph Etchart, cousins and Jean Baptiste Urquilux, Catherine’s brother, greeted the Etchapare family. All were friends from both the old country and the new.

“Ongi etorri,” they greeted Lina, the newest arrival to Montana. She smiled broadly, eyes dancing, joining in the festive atmosphere.

The following morning dawned cool and cloudy, a light frost glittering the ground. It was a perfect autumn day for a txistorra. John and the men made preparations near the barn for the slaughter. They carried a rough work table out to the yard and covered it with a tarp for the butchering, they assembled a collection of knives, a small saw, buckets of water, tubs. Nearby, they dug a shallow pit and gathered piles of brush and grasses. Here they would scorch the pig’s skin to burn away hair.

After breakfast, everyone gathered around the barn stall where the pig had spent the night. John had chosen one of the biggest swine, a black and white male, well fed and fat. They opened the gate and the huge 300-pound pink and black pig waddled out. With gentle prodding, he followed them to the open area outside the barn. They gathered around and reached out hands to steady him. Altogether, the men scooped their hands under the pig’s big hulk and lifted up and on to the table. The pig squealed and struggled under their hands, but they held on.

Charley positioned himself at the pig’s head tub in hand. Bernard took a short, sharp knife and with a quick stab, punctured the pig’s neck at his jugular vein. A spirt of bright red blood arched and Charley moved the tub quickly to catch the spray.

“Ongi egina, well done, Charley!” the men congratulated him, laughing. Charley grinned.

The tub filled with bright red blood, Pete stirring it often with a wooden spoon to keep it from coagulating. The pig’s squeal grew softer, he stopped struggling, grunted and snorted, finally sighing into stillness. Bernard remained holding the neck at an angle until the flow of blood stanched, and the pig lay dead on his side.

“Looks like he’s a goner,” said Pete.

The men again gathered around the pig, lifted it down from the table and dragged it few yards across the yard to the pit. Here they covered it with the grasses and brush, then lit it on fire to burn off the hairs. The fire crackled and the smell of smoke and burnt flesh filled the air.

Pete climbed on a fence rail to watch, he lit a cigarette. “I remember one time…” and so begin the stories of txistorra in the past. The others joined in, joking in Basque, adding their own stories. A taxkoa of ardoa, wine, appeared and was passed around. They took swigs, tipping their heads back to swallow. Occasionally they threw handfuls brush on the pig mound to keep the fire burning.

After an hour of watching the pig was hairless and charcoal-ey black. They took it back to the table and begin the process of scraping and cleaning the skin. They poured warm water from buckets and with the edge of a knives, scraped the pig skin, head to tail leaving it pink and flabby to the touch.

They turned the pig on his back, legs up, and Bernard went to work. With a long sharp knife, he slit the belly open, used a saw and hatchet to cut through bone, until the innards were exposed. He scooped out the lard, puffy and white. Into a tub they placed the organs; the kidneys and lungs, the liver and heart and, finally, the long winding white intestines. Then pig’s feet, nose and ears were also sawed off. Its skin was peeled back leaving just a meaty carcass.

While the men continued at butchering, Lina carried the tub of pig entrails down to the edge of the creek below the house. Jeanne joined her, the two squatting in the wet grass; squeezing the intestines to empty them, rinsing them over and over in the cold, running water. Their aprons, skirt hems and boots were soon soaking wet, their hands red, fingers numb. As they worked, they, too, talked about life in the villages.

Lina smiled, remembering, and it made the work go more quickly. Finally, when the cases were clean, thin and transparent, they dipped them in salted vinegar and were done.

Back at house, the three women chopped onions and leeks from the garden and sautéed them until soft and carmalized. They ground dried bay leaves and pungent red peppers into a fine powder with a pestle and mixed in with salt and black pepper. They cut the fresh lard into fine white chunks. All of these ingredients were added to the tub of blood and stirred with a big spoon.

They laid the intestine casings out on the table and went to work. With spoons, they stuffed the blood mixture into the round opening, working it down the slimy tubes, and when they were round and full, tying the ends with string. The finished sausages were boiled in a pot of water and leeks until set. It was tiring work, Lina’s fingers ached, her hands were stained red, tendrils of hair brushed her face. The metallic smell permeated the air and clung to their damp clothes.

When, at last, the plump red buzkantzak lay on the table, the women sat on the benches, propped up on elbows, sipped a cup of coffee, and enjoyed the sight.

The reward for the long day of effort was a feast of pig. The group gathered around the table as the winter light faded, crowding on benches and chairs, laughing and already telling stories of the day. First, a soup of pigs’ feet, cooked with garlic and preserved tomatoes, just as Lina’s Ama made. Next, thin slices of liver simmered in onions. Finally, pork loin seasoned with epaulette pepper and roasted with potatoes and carrots. Bread and sheep cheese, and to finish, Catherine’s pâte feuilletée, and Chokeberry wine.

A note:

To write these stories, I relied on my mother’s notes, plus the following resources.

Traditional Basque Cooking By José Maria Busca Isusi

http://foodsoftheworld.activeboards.net/buzkantzak-basque-blood-sausages_topic3158.html

https://beckyinportugal.com/2017/01/10/algarvian-food-traditions/

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juilojio753 · 3 years ago

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Kristas vegetarian chilli. Chili without the mess thanks to Bounty, The Quicker Picker Upper. Both use chili paste that you can make from scratch. This video is sponsored by Bounty Paper Towels.

It's so easy to make with these simple ingredients and techniques. Break out your soup pot and fix up a batch of this delicious, spicy vegetarian chili today! It's ready in no time, and packed with vegetables, beans - and flavor!

Hello everybody, I hope you are having an amazing day today. Today, I'm gonna show you how to make a distinctive dish, kristas vegetarian chilli. One of my favorites. This time, I will make it a bit tasty. This will be really delicious.

Chili without the mess thanks to Bounty, The Quicker Picker Upper. Both use chili paste that you can make from scratch. This video is sponsored by Bounty Paper Towels.

Kristas vegetarian chilli is one of the most favored of current trending foods in the world. It is appreciated by millions every day. It's simple, it's fast, it tastes yummy. Kristas vegetarian chilli is something which I've loved my entire life. They are fine and they look wonderful.

To begin with this particular recipe, we have to first prepare a few ingredients. You can cook kristas vegetarian chilli using 14 ingredients and 15 steps. Here is how you can achieve it.

The ingredients needed to make Kristas vegetarian chilli:

{Get 1 tsp of minced garlic.

{Take 1 large of can Tostitos salsa.

{Take 1 can of diced tomato.

{Prepare 1 packages of McCormick chilli seasoning packet.

{Prepare 1 can of black beans.

{Get 1 can of kidney beans.

{Prepare 1 cup of corn.

{Make ready 1 of green and red pepper.

{Get 1 of onion.

{Get 2 cup of of water.

{Make ready 1 of garlic Salt.

{Make ready 1 of few sprinkles of salt.

{Make ready 1 of few sprinkles pepper.

{Get 1 of fresh tomato diced.

This incredible vegetarian chili recipe is made with super simple ingredients that you might already have in your kitchen and pantry. This vegetarian chili is till every bit as warm, comforting, and filling as a classic beef chili. Three types of beans do the heavy lifting in the chili and "beef" it up. It's filled with warm spices and a jalapeño.

Instructions to make Kristas vegetarian chilli:

set medium heat stove top or crock pot.

throw garlic in with onions diced up and peppers.

add some garlic salt to veggies.

add corn.

mix good and add beans in.

heat for 5 minuets.

throw in diced tomato.

put salsa in.

add 2 cups of,water or your preferred thickness.

add diced fresh tomato.

add packet of McCormick chilli seasoning.

stir and turn down to low.

let simmer 2 to 4 hours.

put in bowl and throw some shredded cheese on top and dip with tortilla chips.

soooo yummy.

Vegetarian chilli and rice is one of my favourite dinners. It's hearty and filling, but can also feel summery if you lighten it up with a nice big salad. It's sooo delicious - I think I could eat Mexi. This vegetarian chili is the ultimate cold weather comfort food. Once the temperature starts Like any good veggie chili, it's hearty, warming, smoky, and spicy.

So that is going to wrap this up for this special food kristas vegetarian chilli recipe. Thank you very much for your time. I am confident that you will make this at home. There is gonna be interesting food at home recipes coming up. Remember to bookmark this page in your browser, and share it to your loved ones, colleague and friends. Thank you for reading. Go on get cooking!

#recipesfood

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wellnessroutines · 7 years ago

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100 Best Paleo Diet Recipes We Love

Full disclosure: I had no concept just what the paleo diet regimen was till I began creating this post. I presumed it was an additional vegan-ish diet regimen, with no meat permitted and also insane limitations, however it's actually a diet I could support. Not only does it sound incredibly healthy and balanced, yet the 100 paleo dishes I rounded up look past tasty. My loss schedule is now full of paleo recipes I cannot wait to prepare up!

What is the Paleo Diet?

If you're brand-new to the paleo diet like me, it's also recognized as the "neanderthal diet regimen." It's a diet plan based upon the foods apparently eaten by our hunter-gatherer ancestors consisting of fruits, veggies, meats, fish and shellfish and nuts.

The concept behind it is that the food that modern (will certainly) male is eating today is causing health and wellness issues as well as persistent conditions not faced by our forefathers, as well as if we eliminate these foods, we're a lot more most likely to live healthier, much longer lives. We require to go back to consuming actual, entire unrefined foods that profit as opposed to hurt our bodies. Basically: ditch the wheat, sugar, lab concocted foods, and also chemically refined vegetable as well as seed oils.

What's Off-Limits On The Paleo Diet?

A large component of eating paleo implies a grain-free diet plan. That includes all grains, no matter whether or not they are gluten-free. (Gluten-free diet plans as well as the paleo diet plan are various in that gluten-free diet plans still allow some grains like rice and also quinoa - basically grains that don't contain gluten.)

There are a great deal of various opinions available on just what it means to be paleo, and you can determine exactly how rigorous you intend to be. But a strict paleo diet regimen is totally grain-free. Rigorous paleo likewise indicates no dairy products and also no beans like black beans, garbanzo beans or kidney beans. I was certainly a little went nuts by the prospect of eliminating every one of the tasty cheese, yogurt and also hummus dip I like to snack on. One glance at my lengthy checklist of paleo diet regimen dishes makes those worries go away since these concepts look amazing!

It's additionally absolutely feasible to follow a "mainly" paleo diet regimen and also simply concentrate on reducing out all fine-tuned and processed grains, sugars as well as oils, and eating mainly vegetables, fruits, meat, eggs, fish and shellfish and also some nuts.

If you want to know more concerning the paleo diet regimen, I advise the complying with books to obtain started: Paleo for Beginners: Basics to Obtain Begun, The Large 15 Paleo Recipe book, and The Paleo Diet plan: Shed Weight as well as Get Healthy by Eating the Foods You Were Developed to Eat.

There is a lot of science out there around the cases made by individuals that are really pro-paleo, so you can determine for yourself if you think your health might benefit from making the switch. Some advocates think a stringent paleo diet plan will certainly help improve autoimmune conditions, and virtually every person proclaims the weight-loss benefits. (Be advised, nonetheless, since there are a plethora of paleo-friendly dessert recipes available on the internet!)

100 Best Paleo Diet Recipes!

Regardless of whether you go full-on paleo or simply dip your toe in the water a couple of evenings a week, you are going to love the meals I have scoped out for this checklist. I wish you enjoy these beyond delicious paleo diet plan dishes as high as I am going to!

These are the 100 ideal paleo recipes I might find!

PALEO BREAKFAST RECIPES

No Fail Paleo Pancakes, Gluten Free (Keep Fit Mother)

Dairy Free Frittata with Treasure Tomatoes (Bravo for Paleo)

Sweet Potato Hash with Sausage and also Eggs (Delicious Meets Healthy and balanced)

Paleo Chocolate Piece Banana Bread (Bakerita)

Veggie Breakfast Casserole (Paleo Jump)

Paleo Delicious chocolate Waffles (PaleOMG)

Easy Paleo Ham and also Egg Cups (Paleo Novice)

Lemon Poppy Paleo Muffins (Prepare Eat Paleo)

Paleo Morning meal Cookies (Gluten Free on a Small)

3-Ingredient Paleo Dessert Potato Waffles (YURIELKAIM)

Paleo Banana Bread French Toast (Paleo Gluten Free)

Paleo Morning meal Muffins (Gal on an Objective)

Paleo Sugary food Potato Hash Browns (Bravo for Paleo)

Paleo Chocolate Zucchini Bread (Growing On Paleo)

Whole30 Breakfast Hash (Little Coconutty)

Nut-Free Lemon Blueberry Scones (Well balanced Bites)

Paleo Pumpkin Coconut Healthy smoothie (Chef Consume Paleo)

Paleo Coconut Pecan Morning meal Bars (Mother Youthful in the house)

Simple Hemp Seed Porridge (The Tidy Dish)

Buckwheat Granola (Win Success Food)

PALEO LUNCH RECIPES

Cuban Picadillo Lettuce Covers (The Beneficial Premium)

Paleo Egg Roll in a Bowl (Genealogical Nutrition)

Paleo Buffalo Hen Pizza Poppers (Evil Spatula)

Paleo Artichoke Pesto as well as Sausage Pizza (Real Straightforward Excellent)

Bunless Chicken BLTs (EMeals)

Paleo Balance Bowl (Little Little bits Of)

Whole30 Paleo Cabbage Rolls (This West Expense Mother)

Mexican Paleo Super Bowl (Honey as well as Figs Cooking area)

Paleo Sweet Potato and also Rocket Salad (Cultivate Charm)

Paleo Egg Salad (Bravo for Paleo)

Crazy Excellent Peanut Noodles (Kelley as well as Cricket)

Super Gyro Meatball Bowls (Paleo Parents)

Cilantro Lime Fajita Salad with Honey Lime Vinaigrette (My Natural Family)

Paleo Pizza Soup (Jay's Baking Me Crazy)

Paleo Avocado Tuna Salad (Cook Eat Paleo)

Healthy Broccoli Salad with Cashew Curry Dressing (Food Faith Physical fitness)

Taco Salad with Creamy Cilantro Dressing (Well worth Cooking)

Cajun Garlic Shrimp Noodle Bowls (Lexi's Tidy Kitchen area)

Whole30 Poultry Tenders (Littles Of)

Avocado and also Dijon Turkey Burgers (My Healthyish Life)

PALEO SNACK/SIDE DISH RECIPES

Paleo Swedish Meatballs (Layered snappy)

Easy Thai Carrot Soup (Vegan Family members Recipes)

Paleo Nut Power Bars (Tastes of Lizzy T's)

Asian Cucumber Sesame Salad (A Saucy Cooking area)

Healthy Coleslaw (My Natural Family members)

Rosemary as well as Sesame Paleo Crackers (The Healthy Foodie)

Chicken and also Zucchini Poppers (One Lovely Life)

Creamy Cauliflower Soup (Lows to Luxe)

Guacamole Deviled Eggs (Elana's Pantry)

Baked Carrot French fries (Healy Eats Genuine)

Sausage, "Potato", as well as Spinach Soup (Sweet Potatoes as well as Social Modification)

Paleo Samosa (My Heart Beets)

Paleo Coconut Salmon Bites (Worthless Spatula)

Bacon-Wrapped Dates (Our Savory Life)

Chipotle Stuffed Mushrooms (Jay's Cooking Me Crazy)

Ultimate Paleo Path Mix (Nurture My Gut)

Dark Chocolate Dipped Paleo Snack Bites (Take 2 Tapas)

Cauliflower Pizza Bites (Worthless Spatula)

Sugar Free Caramelised Nuts (The Huge Male's Globe)

Pumpkin Pie Energy Bites (Paleo Grubs)

PALEO DINNER RECIPES

Paleo Honey Sriracha Hen (Ancestral Nutrition)

Lemon Garlic Herb Crusted Salmon Dish (My All-natural Household)

One-Skillet Paleo Mediterranean Chicken (Paleo Novice)

Spaghetti Squash Chow Mein (Little Little bits Of)

Salmon Hamburgers with Avocado Garlic Sauce (Real Food Dieticians)

Creamy Mushroom and Pork Covered dish (Foraged and also Enthused)

Honey Sesame Hen (Jay's Cooking Me Crazy)

Gluten Free Pizza Crust Dish (Bravo for Paleo)

Adobo Chicken Burgers (Food and Sunlight)

Crock Pot Cauliflower Poultry Chili (Chef Consume Paleo)

Turkey Pot Pie Soup (Ancestral Nutrition)

Barbeque Chicken Stuffed Sweet Potatoes (Living Loving Paleo)

Easy Moroccan Beef Stew (As well as Right here We Are)

Bacon Herb "Pasta" Salad (The Curious Coconut)

Paleo Beef Kebabs (Rubies and Radishes)

Easy Butter Poultry (Lows to Luxe)

Paleo Cajun Burgers (Versus All Grain)

Shepherd's Pie (Joy-Filled Sustenance)

Korean Design Spicy Poultry (Eat Drink Paleo)

Slow Cooker Beef Stroganoff (Wholesomelicious)

PALEO DESSERT RECIPES

Paleo Pumpkin Coffee Cake (Jay's Cooking Me Crazy)

Paleo Crepes with Strawberries (Noshtastic)

Crunchy Coconut Paleo Macaroons (Paleo Hacks)

Homemade Twix Bars (Bakerita)

Paleo Cinnamon Sugar Pumpkin Donut Holes (Texanerin)

Paleo Chocolate Chip Cookies (Our Grain-Free Life)

Chewy Coconut Bars with Mango and also Pepitas (Foraged Dish)

Paleo Cinnamon Rolls (PALEOHACKS)

Paleo Edible Chocolate Chip Cookie Dough (Wicked Spatula)

Coconut Strawberry Lemon Night clubs (Gastro Detects)

Key Lime Cheese Cake Bites (Paleo Hacks)

Paleo Cake Pops (Civil Caveman Cooking)

Snickerdoodle Paleo Cupcakes (My All-natural Family members)

Crazy Great Paleo Blondies (Frisky Lemon)

Paleo Apple Crisp (Paleo Newbie)

Chocolate Pistachio Mousse (My Whole Food Life)

Paleo Dual Chocolate Baked Donuts (Lawn Fed Lady)

Paleo Cookie Dough Fudge (Bravo for Paleo)

Paleo Blueberry Lemon Fig Muffins (Advantage as well as Fork)

Paleo Blueberry Muffins (Living Loving Paleo)

There you have it, 100 paleo diet plan recipes to load your dish schedule and your tummy. Whether you're a paleo novice or enthusiast that is searching for some new options, these paleo recipes are the most effective of the best!

#aerobic #aerobic exercise #exercise #Fitness #Health #health and wellness #weight #Wellness

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meatismurderbutalsodelicious · 5 years ago

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How to Stock Your Pantry for the Semi-Apocalypse*

It’s been a rough couple of weeks for many of my friends in the United States, what with the pestilence, the lack of leadership, the hoarding in the supermarkets, and it’s not even the post-Apocalyptic dystopian future we were promised.

However, what’s been slowly creeping into my Facebook feed of late are the first hints of food boredom.

Even those who can afford to order in their favorite Chinese or Mexican, those menus are getting a bit long in the tooth. What once was an “every couple of weeks” guilty pleasure of General Tsao’s chicken, “special” fried rice and a bottle of your favorite twist-off cap Shiraz has lost its charm.

Anyone who follows my Instagram account knows that nothing comes between me, food and cocktails. I’m the guy who when answering the questionnaire at a new doctor’s office warily counters the “how many alcoholic drinks do you have a week” inquiry with a defensive, “Why do you need to know?”

“I hear you like to cook?” I’m often asked when being introduced to new friends and colleagues and my go-to answer is, “Yes, but I prefer to eat.”

And that’s why I cook. I wish I could say I find cooking to be this relaxing past-time, where I spend anywhere from 15-minutes to several hours whipping up a quick pasta sauce or creating a complex Indian curry, listening to Adelle or Carly Simon—a glass of Muscadet in hand. But, no. Cooking, for me, is an ordeal and a means to an end.

Homemade beef pho broth.

But that’s doesn’t mean it can’t be somewhat enjoyable; your food doesn’t have to be predictable or monotonous. And, if you’re going to be confined to your home for three to four weeks, this is where you have to improvise, to grab the whisk by the handle and make the magic happen.

The Basics

First, if you’re entering week three of isolation and it’s time to hit the markets, let’s think smart and make sure your fridge and pantry are stocked with the vitals. If you have food allergies or adopted a lifestyle that has dietary restrictions, please, swap out as needed.

Some of you have been furloughed or lost your jobs, so this is a reasonably priced list offering staples that will last a long time and give days, if not weeks, and in some cases, months of value. Buy what you feel is necessary. As Stephen Casuto, host and creator of one of my favorite cooking shows, Not Another Cooking Show, says, “You, do you.”

“Table salt is disgusting and should only be used for rubbing into the wounds of your enemies.”

The Carbs:

Pasta — enough for at least six meals for two people with leftovers, or three meals for four people (spaghetti/linguini and some kind of tube or macaroni—rotini, fusilli. etc.)

Rice — My old standby is Jasmine rice. Prepared properly it can be used in all kinds of dishes—plain, Mexican, Spanish, Asian, Indian, Italian.

The Vegetables:

Potatoes—Technically, a carb, but, hey. Both waxy (Yuko Golds, Red Bliss or similar) and floury (Idaho, Russet or similar). Keep in a cool, dry drawer, these can last for weeks if stored properly.

Preparing the base for a Pasta Fagioli soup.

Carrots—Large ones with their greens preferred, but if the hoarders have bought all those, then freakish manicured baby carrots.

Tomatoes—firm, preferably on the vine and not quite ripe yet. Only get about four to six so you will use them and they won’t rot and go to waste. Great for sandwiches, avocado toast, chopped into an omelet.

Onions—Yellow and Red (Yellow for most of the sauteeing and cooking you’re going to do, and red for fresh salads, sandwiches, and salsas)

Garlic—Two to three decent-sized bulbs, stored with the onions and potatoes. (Remember: Warm and humid makes your garlic and onions grow into stinky house plants.)

The easy and delicious weekday sauce.

Peppers—Depending on what you love or what you can tolerate, get at least two bell peppers or Italian green peppers, maybe a handful of hot red birdseye chillis, or some habaneros. These will add color and sparkle to everything from a salad to some scrambled eggs.

Celery—I’m of two minds when it comes to celery. First, it’s a vital part of mirepoix, that magical combination of onions, carrots, and celery that’s the basis of most Western soups and stews. But, unless you’re on a rabbit diet, people tend to buy it, use less than half a bunch in one minestrone soup then end up chucking the rest away. But, hey, you’re the cook.

Herbs—Get the dried kind out of desperation: bay leaves, oregano, thyme, rosemary. But, always get fresh parsley and basil.

Dried Goods:

Flour—White, all-purpose flour and Cornmeal (making cornbread for breakfast is a simple warm treat. Everyone should be able to cook this from scratch).

Thickeners—Corn starch, potato starch; I recently discovered xanthan gum and if you’re one of those folks taken by “molecular gastronomy” or food as a science project, this is one of the weirder thickening agents on the market.

Cornbread can be made in less than an hour.

Leavening Agents—Baking soda and baking powder. (Unless you’ve decided you really love baking artisanal bread, you really don’t need yeast).

Salt—Preferably sea salt, or kosher salt. Remember different salts have different salinities, so a “pinch” of pink Himalayan salt is less salty than a similar size “pinch” of Morton’s Table Salt, which, by the way, is disgusting and should only be used for rubbing into the wounds of your enemies. So, get a salt that fits your budget, your health needs, and your personal flavor profile. I prefer sea salts, they have a richness I like and I feel I can control seasoning better.

Pepper—Black peppercorns, of course, but nothing beats having a box or container of white pepper. It’s got a completely different flavor profile than black pepper and adds a wonderful heat to everything from mashed potatoes to cream soups.

Eggs and Dairy

Milk—If you’re lactose intolerant or vegan/vegetarian you can substitute soy milk or your favorite substitute here, but not almond milk because that shit is a ripoff and is killing the planet.

Cream—You will want this for mashed potatoes and to thicken some sauces.

Butter—Always buy Kerrygold Irish Butter, salted and unsalted. It’s the best butter out there. Fight me.

Making a chicken curry from scratch

Plain Yogurt—I prefer Greek yogurt myself. It’s handy to have around and a great way to add richness to a baked item if you only have low-fat milk or to make a quick fresh fruit breakfast.

Cheese—If you must, get a bag of shredded cheddar and a bag of “parmesan”. Cheeses are personal taste, I love fatty, creamy, stinky cheeses, but, honestly, they don’t last long and they are an extravagance for many people at this time. So, get what you like, but make sure you at least have a nice chunk of quality cheddar or similar cheese around.

Eggs—A dozen, big ones. Free-range if you feel guilty.

This Singapore-style laksa is easy and quick.

A Bit of the Sweet

Sugar—Processed sugar is evil. Now that we’ve got that out of the way, always have some handy. It’s great to throw a tablespoon into a tomato-based sauce to offset the acidity. And there is nothing like a lovely stack of homemade pancakes covered in melted butter, a sprinkling of sugar and a squeeze of fresh lemon juice.

Brown Sugar—Less sweet, a little smokey and great for Asian broths that ask for processed sugar. And, it’s “good” for you because, you know, it’s not processed.

Maple Syrup—For pancakes and French Toast.

Condiments:

Ketchup—Whatever you like. Though raised on American Heinz ketchup, I prefer the British brands that tend to use a little more vinegar, but that is an acquired taste.

Mayonaise—The magical base for so many different dressings and sauces. Yes, I will sit down with a plate of french fries or steak-cut chips and a cup of mayo and just go to town on that. Also, dipping cold, boiled chicken that’s torn into strips and wrapped in chilled, crisp iceberg lettuce into mayo while drinking a dry white wine on a hot summer’s day is one of God’s little miracles.

Fried halloumi cheese on a run of the mill avocado toast makes it better.

Mustard—Go ahead, buy French’s American Mustard in a squeeze jar. I don’t judge. But, please get some good Dijon Mustard, and some English Mustard, wet or the powder, is really handy to have for extra punch.

Vinegar—Plain old white vinegar if you're on a budget, but red wine, is also good. Italian balsamic if you want to live large, but I find a bottle of Japanese rice wine vinegar is the perfect all-rounder.

Hot sauce—Tobasco and Siraccha are my go-to faves, but you know what you like.

Olive Oil—Get Extra-Virgin and plain. the EVOO is great for both cooking and for finishing dishes and for cold dressings and sauces. Plain olive oil is great for adding flavor to simple fried sauces and dishes.

Vegetable Oil—A good neutral oil is Canola. It won’t kill you.

Prepared Foods

Canned Goods—at least one can of each: chickpeas, black beans, and kidney beans. Also, a can of mushrooms and a couple of cans of diced green chillis. Two to three 24-ounce cans of Italian tomatoes, with our without basil.

Frozen vegetables—A package of corn and a package of peas. One package of mixed vegetables for making quick healthy soups.

Broths and stocks—Beef, chicken, and vegetable. Fish stock for the more adventurous. (If you haven’t had sliced potatoes slow-cooked in fish stock, I totally recommend it, simple and delicious.) I always buy low-sodium because my body is, like, you know, a temple. 🙄

Actually, always try to purchase low sodium processed foods, that gives you, the cook, more power over the seasoning of your meals.

Thai beef soup with beef balls.

Now, you’re thinking, why is this guy torturing us with pictures of beautiful, exotic home-cooked meals? Why are so many of the “basics” not as exciting as the final products?

That’s because now is the time to get what I’ll call…

The New Basics

You’ve hit the local Vons, or Trader Joe’s, Publix or Wegman’s; you’ve emptied your wallet at Whole Foods and Kroeger, now let’s get some real food. Head down to your local Asian supermarket, or your local South American/Mexican supermarket, because this is where it gets interesting.

The Carbs:

Noodles—From Japanese soba, udon and Hokkaido (ramen) noodles to the long, translucent Vietnamese and Thai rice noodles to the tightly wound, sometimes flavored Chinese noodle nests, most of these keep a long time in a dry cool place and they cook quickly offering alternative tastes and textures.

The Vegetables:

Fresh Ginger Root—it’s ugly and essential, but it can change the flavor of everything from a simple broth to a quick scrambled egg into a culinary adventure. No, don’t peel it with a spoon, that’s silly. Just use a sharp knife on the extraneous knobbly bits and then use a vegetable peeler like a normal person. Honestly, I see the YouTube chefs wrestling with a chunk of ginger and a tablespoon and I just shake my head.

Choy Sum and/or Bak Choy—Definitely hunt these down at the Asian grocer. They stay fresh longer in a good vegetable crisper in your fridge; they’re easy to clean and prepare and cook very quickly.

Chayote—A green, waxy squash that is like a more flavorful cucumber, with a great texture. Add it to all your veggie soups, or saute it with some garlic. Just handy. And keeps in the fridge for a long time.

Condiments:

Soy sauce—Get both kinds, dark soy sauce and light soy sauce. The difference isn’t the color, it’s the viscosity and the flavor. Dark soy sauce is actually somewhat sweet, unctuous and thick and adds deep rich flavors to stews, soups, and sauces. Soy sauce is a nice alternative to just seasoning with salt. Get low sodium, if dietary restrictions are in place, but you don’t really need to use too much, so, I always go with regular.

Chili Oils/Pastes—Much like the fresh peppers, this is all about personal taste. I love spicy food, but I’m not a fan of heat for heat’s sake. So, no a jalapeno margarita where I can’t taste anything or feel my lips is not a great culinary experience. Still, always have these little miracle jars handy, you control the heat by how much or how little you add to the dish you’re preparing. My three faves are traditional Chinese chili garlic sauce, Chiu Chow chili oil, and Calabrian chili oil.

Vinegar — Plain old white vinegar if you’re on a budget, but red wine, is also good. Italian balsamic if you want to live large, but I find a bottle of Japanese rice wine vinegar is the perfect all-rounder.

Fish sauce—Don’t let the name and smell deter you, a spoonful of this elixir in a soup or dressing adds a lovely saltiness and brightness.

Sesame Oil—Plain or toasted. This is for flavor only, really. You can add it to dressings, or add it to vegetable oil when sauteeing, but you can’t cook with it because it burns very quickly; that said, it gives a great depth of flavor to any dish you add it to.

Frozen Foods:

Dumplings—Either factory-made or handmade, Asian dumplings are inexpensive, delicious and easy to prepare. Beef, pork, shrimp, and vegetable or a combination of two or more fillings are always available. Korean dumplings tend to be larger. Wontons are light and mostly shrimp or shrimp and pork. If you’re lucky to have a vibrant Asian community, find the “Mom and Pop” store that makes both noodles and dumplings. Fresh dumplings are usually packed with a light dusting of corn or potato starch so they can be easily frozen.

Asian-style meatballs—OK, now these have a texture that takes a little getting used to, but they are packed with protein and flavor and cook up in seconds in a frying pan or in a soup. Pork, beef, and shrimp are the most popular. I love them and find they really make a noodle soup a quick, but truly satisfying meal.

Canned Goods:

Coconut Milk—From Indian to Thai to Malaysian cuisine, this is mother’s milk. Get a couple of cans.

Peppers—Canned chipotles. Smoked in a flavorful sauce, a little goes a long way here. But you can add these to soups and basic stews to create great depths of heat and flavor.

Okay, now this is by no means a definitive list, but it’s enough I think to give you as many options as you can once you return home and prepare for the next few weeks of personal time.

As you’ve seen, I’ve included links to some of my favorite recipes with the pictures, it’s from these recipes that I reevaluated and changed how I stock my fridge and pantry.

It’s also helped inform my cooking. Bored with cereal and toast, and fried eggs, or scrambled eggs or an omelet with bacon, one morning I created what is now my favorite, flavorful, high protein, yet not too filling breakfast; scrambled eggs and dumplings. It’s my recipe, inspired by other more traditional recipes and the food I had available at the time. It’s what Chef John from the delightful Food Wishes refers to as “that’s just you, cooking.”

The First Recipe

Ingredients:

Three eggs, room temperature, well beaten, preferably in a metal bowl with a whisk

One to two scallions or a half/third of a small yellow onion, finely chopped

One chili pepper (in this case, a Thai green chili), finely chopped.

Four to six frozen Asian dumplings depending on what type

2 Tablespoons — Vegetable oil

1 Tablespoon — Sesame oil

Chiu Chow chili oil or Sriracha

Soy Sauce

Salt

In a small saucepan bring water to a boil. In a small frying pan add your vegetable oil, the onions, and chilis and some salt and turn on the heat.

You want the onions and chilis to cook slowly and sweat, not burn or brown so keep an eye on them and keep stirring.

Now once the vegetables are cooked and the kitchen smells delicious, add a tablespoon of sesame oil into vegetables and lower the heat.

Now, the water should be at a rolling boil. Add the dumplings. I used Korean pork dumplings this morning. They only take three to five minutes to cook. You will know they are done when they float and spin freely in the water.

Now, turn up the heat of the frying pan and add in the eggs, keep stirring and cook the eggs as you like them. Take the eggs off the heat, the residual heat should finish the cooking.

Meanwhile, the dumplings should be cooked. Strain them and place them in the bottom of a bowl. Then scoop over the eggs, finish with a tablespoon or two of soy sauce and the chili sauce of your choosing.

This is a 15-minute breakfast, tops. I hope this was helpful. It’s a trying time for everyone and many of us are fortunate enough to have a roof over our heads that we can cower under. This is an opportunity for reflection, but also to make the most of your family or companions. For those of you living alone, treat yourself to a culinary feast once in a while.

I say cooking is an ordeal, but it’s also a celebration. A chance to be creative and offer comfort, if not for yourself, for the people you live with and love.

Go break an egg.

*This article is the inspiration for this blog and was previously published on Medium.

#eggs #scrambled eggs #dumplings #pantry #fridge #self love

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atombail7-blog · 6 years ago

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Crispy Smashed Baby Potatoes and Incredible Dips

I cannot tell a lie. The potato is my favourite vegetable. That is probably why I have never been able to stick to a low carb diet. I like bread and potatoes too much. I have modified my diet somewhat in recent years however, eating only whole grain bread and new potatoes most of the time . . . new potatoes are low GI.

A week or so ago the Manomasa Family asked me if I would be interested in trying out their new line of chunky dips, inspired by the Taquerias in the markets of Mexico. Arriba! Didn't have to ask me twice. I adore Mexican anything, and I was already a fan of their fabulous tortilla chips.

They have several variety of chips . . . each one as good as the other. They also sent me a bag each of their Green Lemon and Pink Peppercorn, and the Classic Cantina ones to enjoy.

Todd's not a huge fan of overly crunchy things like chips however, so I wanted to make something that he could enjoy these dips with as well . . . voila! Crispy Smashed Baby Potatoes!! Seriously tasty!

These chunky new dips are made with the finest ingredients ready to be scooped from the jar into a bowl. Created for celebrations that centre around good food, and exclusive to Waitrose, I thought they would be perfect for serving with the potatoes.

Pineapple Habanero Salsa - This salsa delivers the perfect pairing of sweet and spice. The juicy pineapple chunks are kept in check with the feisty heat of habanero chili. The pink peppercorns, ripe berries of the Brazilian pepper tree, bring a delicate taste.

Street Corn Relish - The sweet taste of summer in a jar. This versatile relish is an essential for any celebration where you're feeding a crowd. Eat with crispy tortillas or use as a condiment on hamburgers or veggie burritos. I think they would also be great on hot dogs.

Frijole Bean Dip - This classic Latin American dip blends the rich flavours of Black Turtle Beans, Red Kidney Beans and Pinto Beans to make a delicious creamy base. The texture makes this a winning alternative to guacamole. Serve hot with melted cheese or add sour cream for a truly authentic dish.

I felt that these crispy smashed baby potatoes would make the perfect canvas to showcase all of these wonderful flavours . . .

Baby new potatoes, boiled in lightly salted water until tender . . . .

Drained, dried and then gently smashed with a potato masher on a lightly oiled baking sheet . . . you want them flat, but not totally smashed to smithereens. Just thin enough that you know they are going to get crisp . . . I use a nylon one that has slots in the base, not holes. It works perfectly.

You want the potatoes flattened, but not obliterated, with lots of little bits sticking up that will get all crispy and moreish in the heat of the oven.

Drizzled with olive oil, sprinkled with some seasoning and then baked in a hot oven until crisp and golden brown . . . I like to sprinkle them with a tiny bit of cheese at the end as well . . .

They made a perfect canvas for each of the dips . . . along with a dollop of sour cream to keep the heat in check if you are a heat wimp like myself. Actually, however, none of the dips were intolerably hot. The Pineapple one packed a bit of a whammy, but nothing I couldn't tolerate. (Habanero peppers are known for their heat!)

The Pineapple & Habenero was quite spicy and hot, but not so bad that I couldn't tolerate it. Lovely and sweet as well, peppery. I think this was my favourite of the three!

The Street Corn Relish was quite lovely also, lightly spiced, nice and chunky with lots of pumpkin seeds for added crunch.

We also really enjoyed the flavours of the Frijole Bean Dip. I can see using this particular one in my 7 Layer Mexican Dip! Or mixed with cheese and served hot! Nummy nummy!

Crispy Smashed Baby Potatoes

With ImageWithout Image

Yield: 24

Author: Marie Rayner

Crisp and delicious served with your favourite dips or sauces!

ingredients:

24 baby new potatoes

lightly salted boiling water

3 TBS light olive oil

Tex mex seasoning herbs

salt and black pepper to taste

6 TBS finely grated strong cheddar or jack cheese for sprinkling

You will also need:

a variety of dips to serve

sour cream for spooning on top

instructions:

Cook the potatoes in a pot of lightly salted water for 12 to 15 minutes until tender. Drain well and allow to air dry for several minutes.

Preheat the oven to 230*C/425*F gas mark 7. Lightly spray a baking tray large enough to hold the potatoes in a single layer without touching, with some cooking spray. Taking a potato mashed with a flat end, use it to gently smash the potatoes down into one thin layer, no more than 1/3 inch thick. (It helps to spray the masher so that they don't stick too much.)

Drizzle with the olive oil, dividing it equally amongst the potatoes. Sprinkle with the seasoning mix. (I used Swartz Street Food Mexican.)

Roast in the preheated oven for 25 to 30 minutes until nice and crisp on the outsides. Remove from the oven and sprinkle with the cheese. Return to the oven and cook for a few minutes longer.

Serve hot with your favourite dips and the sour cream.

Overall I was very impressed with the quality and flavours of these dips. I would definitely buy them. Many thanks to Manomasa for sending them out for me to try. Perfect for sharing, these new dips are available exclusively to Waitrose.

Note - Although I was send a selection of dips and chips free of charge for the purpose of review, I was not required to write a positive review in exchange. Any and all opinions are my own.

Source: https://theenglishkitchen.blogspot.com/2019/04/crispy-smashed-baby-potatoes-and.html

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easiestwaytoloseweight · 5 years ago

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Meatless Protein: Top Picks | Weight Loss Blog

Eating a vegetarian diet—or even just a few meatless meals per week—can have a potentially huge impact on your health and the world around you. But if you’re new to vegetarianism, or want to try it out, you may be asking a common question: Where will I get my protein?

How to Order at a Vegetarian Restaurant

If you’re on a weight loss program, it’s an important question. Protein doesn’t just build muscle—it makes you leaner, too. It takes longer to digest than carbohydrates, helping you feel full for longer. So what’s the answer to your plant-based protein question?

Here’s 10 sources of meatless protein that each include a Nutrisystem-approved way to enjoy these belly-filling, muscle-building foods:

1. Black Beans

Protein Power: According to the United State Department of Agriculture (USDA), there are 8 grams of protein in a 1/2 cup. That’s more than you’d get from a large hard-boiled egg, which clocks in at a little more than 6 grams of protein.

Extra Boost: What the beans have that the egg doesn’t: Fiber. That half-cup serving delivers 6 grams of slow-digesting fiber, which can make your meal more filling while helping to lower cholesterol and manage blood sugar.

How to eat ‘em: Not just in savory ways! This Black Bean Brownie Dip > uses canned black beans as a base with sweeter ingredients to create a chocolate-y dip that’s perfect for dipping strawberries or graham crackers.

How to Eat More Beans

2. Spinach

Protein Power: No wonder Popeye could pack so much strength into that slim frame: One cup of cooked spinach delivers 5.3 grams of protein and just 41 tiny calories.

Extra Boost: More potassium per gram that you’d get from a banana. That cup of cooked spinach comes with 838 mg of potassium, a key nutrient for a healthy heart.

How to eat it: Simply sauteed, spinach is a perfect side dish for any of your Nutrisystem foods. The veggie is also an unlimited food, meaning you can pile it as high as you like on your way to four daily servings of non-starchy vegetables. Watch this video > for a simple strategy to perfectly saute spinach to get your fill of meatless protein.

3. Kale

Protein Power: Kale does a body good—according to the USDA, the leafy veggie has more protein, gram-for-gram, than two percent milk. For every 15 calories of kale you eat, you’ll get a little more than a gram of protein.

Extra Boost: The comparisons to milk don’t stop at muscle-building—it can strengthen your bones, too. Kale has more calcium per ounce than milk!

How to eat it: How about some chips? If you’ve got 20 minutes, some nonstick spray and salt, you can have crunchy, satisfying kale chips > that are a guilt-free snack you’ll love to munch on while you binge-watch your favorite new series.

Research Reveals the Top 25 Superfoods

4. Greek Yogurt

Protein Power: Greek yogurt has more than triple the protein of its non-Greek counterparts: Nonfat, non-Greek yogurt is 53 calories per 100 grams, with almost 3 grams of protein. Nonfat plain Greek yogurt has 54 calories for the same amount—but almost 10 grams of protein.

Extra Boost: Calcium, of course! The 112 mg you’ll get from your Greek yogurt doesn’t just build healthy bones and teeth, though—it can actually help you lose more body fat as you lose weight, according to the British Journal of Nutrition.

How to eat it: It’s great in tacos and taco salads as a replacement for sour cream, in smoothies for protein and thickness, and frozen. But our favorite Greek yogurt recipe is this Chunky Monkey Yogurt Parfait > —with peanuts, chocolate chips and banana slices, it’s got the flavors of your favorite ice cream, but with none of the guilt!

5. Broccoli

Protein Power: No wonder broccoli is a fan-favorite. Broccoli has more protein than kale…which has more protein than two percent milk. One cup of chopped florets has just under 3 grams of protein and just 31 measly calories, according to the USDA.

Extra Boost: Belly-filling, hunger-busting fiber: 4.7 grams in a two-cup serving. And that fiber doesn’t just fill your belly, but can reduce its size. According to Science Daily, for every 10 grams of fiber you eat, you can have as much as four percent less fat around your waist.

How to eat it: With cheddar … for breakfast! This Breakfast Quesadilla with Broccoli and Cheddar > takes the ultimate tasty dinner side and reimagines it for your morning meal. With all that cheesy goodness, it’ll a great start to getting your full day of non-starchy vegetables stay full and on-plan.

The Great Produce Debate: Does Cooking Veggies Decrease Nutritional Value?

6. Cauliflower

Protein Power: Cauliflower’s not about to let broccoli hog the spotlight for cruciferous veggies—the white cousin has almost as much protein as those green trees. One cup of boiled cauliflower is just 27 calories but has 2.3 grams of protein. When swapped in for some potatoes in your mash or for your side of rice, it’s a powerful punch of protein where your plate would have been filled with high-calorie carbs.

Extra Boost: According to the National Institutes of Health, most Americans don’t get enough choline, a nutrient that helps with liver function, prevents muscle loss, and is necessary for the mind to create memories. So remember this: Two cups of cauliflower rice or mash has 110 mg of choline.

How to eat it: Mash it! Cauliflower makes a delicious substitute for mashed potatoes. Use this simple recipe> to whip up a pot of this low-calorie, meatless protein side dish that’s perfect with hearty Nutrisystem dinners like Barbecued Chicken and Baked Beans >

7. Quinoa

Protein Power: Quinoa has earned fame as the grain with the highest protein…and it’s true! A half-cup serving has more than 4 grams of protein and includes all the essential amino acids in just 111 calories.

Extra Boost: These little seeds don’t stop at meatless protein, though. A half-cup serving has more than 2 grams of fiber, as well as iron, potassium, and phosphorus, a nutrient that plays key roles in heart function, kidney function and muscle contractions, according to Medline.

How to eat it: Replace the lower-protein grains in your normal snacks for the meatless protein punch of the big Q with these Sweet & Salty Quinoa Granola Bars > —made with just five simple ingredients.

Superfood Saturday: Why You Should Be Eating More Quinoa

8. Edamame

Protein Power: One cup of prepared edamame has 18.4 grams of protein—which, according to the USDA, is almost half the daily intake recommended for most adult women and almost as much as in 100 grams of chicken breast.

Extra Boost: Like spinach, edamame is loaded with potassium—one cup provides 970 mg of the heart-healthy nutrient, which is more than you’d get from two bananas.

How to eat ‘em: Paired with quinoa, the highest-protein grain, to create an ultra-high meatless protein burger. These Healthy Edamame Quinoa Burgers > are, as the title says, healthy, but they’re also delicious—with flavor from spices like garlic powder, cumin and a big squirt of sriracha hot sauce.

9. Peas

Protein Power: There’s a reason they turn these little green guys into protein powder: For every 15 calories of peas that you eat, you’ll grab a gram of protein. One cup has about 3 grams of protein—not enough to turn you into Schwarzenegger, but a filling boost from this sweet veggie side.

Extra Boost: That cup of peas has 30 percent of your day’s fiber intake, meaning it’s a side that can help keep you full. And it’s also loaded with vitamins: 22 percent of your daily Vitamin A and almost 100 percent of your daily C.

How to eat ‘em: Add some sweetness to salads or sandwiches: Pop raw, shelled peas into your salads for little bursts of sweet freshness, or put cooked peas through a food processor—with a little salt and pepper, they can become a sweet, surprising spread that’s perfect on a turkey sandwich.

4 Mason Jar Salad Recipes for a Meal-Prep Win

10. Chickpeas

Protein Power: One cup of chickpeas has 6 grams of protein—the same amount you’d get from a hard-boiled egg.

Extra Boost: These beans can help you kick your junk food habit. According to the journal Appetite, when Australian researchers gave dieters a daily dose of chickpeas for 12 weeks, the study participants improved their gut health, lost weight, and ate less junk food after three months than those who didn’t eat the chickpeas ).

How to eat ‘em: One way to help them replace junk food is to make these little beans snackable, and that’s just what this Nacho-Style Roasted Chickpeas > recipe does. By baking the beans in spices for 45 minutes, you’ll create a crunchy, poppable snack that’s salty, spicy and perfect for streaming a movie or watching the big game. One half-cup of these crispy chickpeas counts as 1 SmartCarb on the Nutrisystem program.

Check out more diet-approved lifestyle tips here >

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wellpersonsblog · 6 years ago

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10 Surprising “Grain, Green, and Bean” Recipes You Can Make Tonight

Fifty words. That’s how many Dr. Seuss used to write Green Eggs and Ham, which went on to sell 8 million copies (and counting). Hard to imagine a better sale-to-word ratio than that.

The interesting part of the story, though, is that he wrote it on a challenge. A challenge to write a book using only that many words.

A great irony of creativity is that when you add constraints, you suddenly feel freed. It’s a lot easier to respond to a writing prompt than to stare at a blank page.

But what does this have to do with food?

Only that when you’re staring at a shelf full of cookbooks (not to mention an internet full of millions of free recipes), it’s hard to figure out which one meal to make tonight.

And so, like ol’ Theodore Geisel, you add a constraint. My favorite, for its health, simplicity, and tidiness, is a grain, a green, and a bean.

A Grain, A Green, and a Bean

A grain, a green, a bean (the phrase, more than the idea) is one of my greatest contributions to this world. My sincere hope is that this is noted on my tombstone when I die.

I’m not sure if there’s any controversy surrounding my claim to having invented it. Trader Joe’s made a frozen meal called Greens, Beans, and Grains, but to my knowledge this came later (and doesn’t freaking rhyme!).

Nowadays the term is everywhere on the internet, the genius inventor’s name long forgotten. But several blogs properly credit No Meat Athlete with it. Boom.

(Note: if you have examples of the phrase being used prior to 2011, please keep them to yourself. I need this.)

Ownership squabbles aside, there are plenty of reasons to love a grain, a green, and a bean:

It’s healthy and substantial. Chances are, it’s the healthiest thing you can make tonight that isn’t a salad. And with the calories and heartiness we’re looking for as athletes.

It reminds you to eat greens. In my opinion, greens are the single healthiest type of food you can eat. But it’s so easy to not get them, and I’m as guilty of that as the next guy or gal. The beauty of “a grain, a green, a bean” is that when you’re thinking in this framework, you’ve got that extra nudge to figure out a way to work something green into the meal. (And if you can’t, you add a salad.)

The protein thing. I don’t really think about macronutrients these days, and don’t believe you need to if you eat a plant-based diet based on whole foods. But for those who do: beans and grains do pack a good amount of protein, and together tend to create a broad amino acid profile. The “complete protein” idea is likely a fallacy — there’s no need to get all the essential amino acids in the same meal — but you do need to get them all in your diet. So when a single meal does provide a lot of them, all the better.

It’s a vehicle for other healthy foods. Just like with a smoothie and with salads (my typical breakfast and lunch before a GGB dinner), GGB allows you to add a lot of other foods you might try to get each day. For example, you can (and should) start just about every GGB meal with a saute of onions and garlic, two foods worth eating daily. And of course, you’ll want to add lots of spices.

And of course, there’s also the aforementioned simplicity and the power of constraint. It’s just enough to focus your thinking, to imagine how the foods in your pantry and fridge might work together, without being so limiting as to dictate exactly what you’re cooking, like any single recipe does.

But… there’s a problem.

Most instances of a grain, a green, and a bean — you know, the ones with the #whatveganseat hashtag — are better described as “big bowls of sadness” (another great term, this one borrowed from No Meat Athlete Cookbook co-author Stepfanie Romine).

So that’s my goal with this post. To demonstrate just how exciting — and surprising — a grain, a green, and a bean, can be.

With that, I present to you: the many forms of GGB — one of which, on just about any given night, represents dinner in my house.

1. Stiy fry

The grain: Brown rice, usually. Could be something like quinoa if you’re not that into arsenic. The green: Bok choy or broccoli. The bean: Tofu, tempeh, black beans, or adzuki beans.

Example: Vegetable Teriyaki Stir-Fry from Dreena Burton.

2. Tacos

The grain: Corn or whole-wheat tortillas. The green: Lettuce. Or better, cabbage. (I count red cabbage as a green, too.) The bean: Crumbled tempeh or black beans.

Example: Spiced Tempeh Soft Tacos from Engine 2.

3. Soup or stew

The grain: Whole-wheat pasta, bulgur wheat, or rice. The green: Kale or spinach. The bean: Any. Chickpeas, white beans, kidney beans, split peas…

Example: Hearty Chickpea Pasta Soup from No Meat Athlete.

4. Curry

The grain: Brown rice. Sometimes white rice with curry is just really, really good though. The green: Usually spinach (kale is a little too toothsome for most curries, I think). The bean: Lentils, split peas, chickpeas, black-eyed peas.

Example: Red Lentil Curry (stir in baby spinach during the last few minutes of cooking) from Anjum Anand.

5. Beans & rice

The grain: Hmm. Maybe rice? The green: Spinach, kale, or cabbage. The bean: Black or pinto.

Example: Hawaiian Beans & Rice from my sister, Christine!

6. Pasta

The grain: Whole-wheat pasta, usually. The green: Arugula works well. Or basil, in a pesto. And sometimes I just dump a pile of steamed kale on top of pasta with red sauce. The bean: Fava beans or cannellini beans. Or if you want to get really tricky, you can use lentil pasta (Trader Joe’s makes a great one).

Example: Fire-Roasted Tomato Pasta with Chickpeas and Arugula.

7. Buddha bowl

The grain: Any. The green: Any. The bean: Any.

(I don’t actually know what defines a Buddha Bowl. Maybe it’s just a less clever way of saying “a grain, a green, and a bean”?)

Example: Build your own Buddha Bowl from Cookie and Kate.

8. Hummus & dippers

The grain: Whole-wheat crackers (I like Engine 2 brand). The green: Broccoli or cabbage. The bean: Chickpeas, usually.

Example: Really? You just dip the things in the hummus. Roots (from Asheville!) makes a great oil-free hummus you can get in most Whole Foods stores. Or you can make your own, of course. The buffalo hummus that my sister created for the first No Meat Athlete book is still one of my favorites.

9. A smoothie (!?)

The grain: Oats. The green: Baby spinach or baby kale. (The baby varieties seem to impart the least flavor.) The bean: Silken tofu or even white beans. Ask the vegan bodybuilders.

Example: Green Goddess Smoothie from Pickled Plum. (note: I don’t actually put tofu or beans in my smoothies. Just showing that it can be done.)

10. The classic

The grain: Up to you. The green: Any! The bean: Whatever you’ve got.

Example: Millet in the Pot with Adzuki Beans and Collards from Terry Walters.

The classic is the one that runs the biggest risk of becoming “the big bowl of sadness”. A good GGB dish requires a good sauce, so use the Sauce System to make one.

Your turn!

I hope this list helps you. More than that, I hope it demonstrates just how varied a grain, a green, and a bean can be.

But this is just my list. Surely I’ve forgotten a few typical meals that, upon examination, fit the GGB mold. What are your favorites?

The post 10 Surprising “Grain, Green, and Bean” Recipes You Can Make Tonight appeared first on No Meat Athlete.

First found here: 10 Surprising “Grain, Green, and Bean” Recipes You Can Make Tonight

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cucinacarmela-blog · 7 years ago

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Meatless Instant Pot/Slow Cooker Recipes

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Meatless Instant Pot/Slow Cooker Recipes

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Meatless Instant Pot/Slow Cooker Recipes–looking for some vegetarian options for dinner? I have some easy slow cooker and Instant Pot meatless recipes that you can make any day of the week.

Save for later on Pinterest!

Meatless Instant Pot/Slow Cooker Recipes

Dinner:

Instant Pot Spinach Artichoke Mac and Cheese–creamy, cheesy pasta with fresh spinach and chopped artichokes is a perfect way to indulge while sneaking in some greens.

Slow Cooker or Instant Pot Creamy Polenta with Roasted Tomatoes–easiest to make polenta ever, thanks to your electric pressure cooker! Creamy polenta is served hot with balsamic drizzled roasted tomatoes, mushrooms and garlic and then topped with tart goat cheese. A perfect meatless meal that will leave you feeling satisfied.

Instant Pot Parmesan Lemon Pasta–a creamy dreamy lemon-y sauce that envelopes fettuccine noodles. You can add chicken breast or leave it meatless, it’s up to you. This dinner takes just minutes to make with your electric pressure cooker.

Instant Pot Spinach Mushroom Pesto Pasta–an easy, tasty and fast meatless meal of your favorite type of pasta enveloped in a basil pesto sauce with plenty of sauteed mushrooms and spinach. Add bites of chicken if you prefer.

Slow Cooker Cajun Beans and Rice–a meatless, saucy, cajun seasoned dish that uses dried beans in the slow cooker or on the stovetop. A perfect dish for Mardi Gras.

Instant Pot/Slow Cooker Garlic Herb Lentils–easy lentil stew with onions, garlic, carrots and celery. It’s almost got a creamy consistency and is super comforting. Make it fast in your pressure cooker or simmer it all day in your slow cooker.

Dave Ramsey Slow Cooker Beans and Rice Recipe–if you’re trying to cut down on your grocery bill I have a nourishing and inexpensive slow cooker beans recipe. We start with dried pinto beans (cheap!) and cook them all day while you’re at work (earning money to pay off your debts). Add in some salt, cumin, garlic powder and tomato sauce and you have dinner (or lunch)!

Slow Cooker or Instant Pot Santa Fe Beans and Rice–brown rice, kidney beans and black beans are simmered with salsa, corn and seasonings in your electric pressure cooker. The beans and rice are topped with garlic lime sour cream and grated cheddar cheese. You can serve this as a meatless meal or add in chicken for some extra protein. We love this easy and healthy, family friendly meal.

Instant Pot Pasta Primavera–A meatless pasta and vegetable dish. Rigatoni pasta is cooked quickly in your pressure cooker along with tomatoes, fresh green beans, carrots, mushrooms, garlic and zucchini. The whole dish is tossed with grated parmesan cheese.

Slow Cooker or Instant Pot Cheesy Enchilada Rice–brown rice is pressure cooked with enchilada sauce and spices in minutes and then topped with sharp cheddar, diced avocado and a wedge of lime.

Slow Cooker or Instant Pot Parmesan Risotto–Creamy, no fuss and no stir risotto made in just a few minutes in your electric pressure cooker. Use vegetable broth in the place of chicken broth.

3-Ingredient Slow Cooker Alfredo Salsa Tortellini–creamy and slightly spicy cheesy tortellini prepared in about one minute using your slow cooker.

Slow Cooker Creamy Cauliflower Broccoli Soup–a healthy and creamy slow cooker soup with pureed and seasoned cauliflower and bright green broccoli florets with a bit of cream and Parmesan cheese.

Slow Cooker or Instant Pot Mac and Cheese with Green Chiles–super easy recipe for macaroni and cheese that’s spiced up with a can of green chiles and made in your electric pressure cooker.

Instant Pot or Slow Cooker Mexican Black Beans and Rice–the easiest and tastiest rice ever! Brown rice is cooked in flavorful salsa with garlic salt, a bay leaf and cumin. Canned black beans make this recipe very convenient. And my favorite part is a squeeze of lime juice and a dollop of sour cream on top. Make this as a meal or as a side dish.

Slow Cooker or Instant Pot Vegan Butternut Squash Soup–thick and creamy, with loads of fall flavors. This healthy soup is made quickly in your electric pressure cooker. It tastes great served with crusty bread or a handful of garlic croutons.

Slow Cooker Zucchini Lasagna–Want to eat a healthier (and delicious) version of lasagna? Try this zucchini noodle lasagna roll-ups recipe in your slow cooker (or your oven). You’ll be surprised at how you won’t even miss the noodles.

Instant Pot or Slow Cooker Panera Broccoli Cheddar Soup–reminiscent of Panera Bread’s broccoli cheddar soup this slow cooker version has chopped broccoli, shredded carrots and celery simmered in a velvety smooth cheese sauce. I believe this version is just as good or better than you could order at any restaurant! Try it for dinner this week.

Side Dish:

Instant Pot Cilantro Lime Potato Salad–cilantro and a hint of lime create a memorable take on classic potato salad. By cooking the eggs and potatoes together in your Instant Pot you’ll cut down on steps, dishes and time! Try this recipe out and you may never go back to regular potato salad again.

Instant Pot/Slow Cooker 15 Bean Salad–a variety of dried beans are cooked in your electric pressure cooker or slow cooker and then stirred together with a red wine vinaigrette dressing, red bell pepper, feta cheese and cilantro.

Instant Pot or Slow Cooker Hummus (without Tahini)–you can cook dried chickpeas in a pressure cooker and make your own hummus from scratch. This recipe has simple ingredients, like olive oil, garlic and lemon juice, that you probably already have on hand. Hummus is a creamy and healthy dip that is perfect with crackers or raw veggies.

Slow Cooker or Instant Pot Mashed Potatoes–easy to make and quick to cook, creamy and buttery mashed potatoes made with a tangy Greek yogurt twist.

Slow Cooker Orange Glazed Carrots: the best cooked carrots that you’ll ever eat. This awesome side dish is made in your slow cooker and requires very little hands-on time. They’re glazed at the end with a little orange marmalade which give the carrots an extra special taste. These slow cooker orange glazed carrots make a perfect side dish for any special holiday meal.

Instant Pot Brown Rice Recipe–perfectly cooked brown rice without any fuss made in your electric pressure cooker!

Instant Pot Cafe Rio Black Beans–from dried beans to cooked and seasoned in less than 45 minutes (no soaking required!). These black beans will be a hit at your next Mexican dinner. Use vegetable broth in the place of the water and bouillon.

Instant Pot Cafe Rio Cilantro Lime Rice–this quickly cooked seasoned rice made in you pressure cooker is just like Cafe Rio’s and it makes the perfect addition to any Mexican dish for dinner. Use vegetable broth in the place of the water and bouillon.

Instant Pot Ranch Potatoes–the easiest and fastest potatoes ever! This side dish of cubed yellow potatoes with ranch dressing seasoning and a little bit of butter couldn’t be easier to make but these potatoes will be eaten in no time. The perfect side dish to any meal.

Instant Pot Cilantro Lime Quinoa–if you’re looking for a quinoa version of cilantro lime rice from Cafe Rio look no further. This side dish is healthy and delicious and pairs perfectly with any Mexican meal.

Slow Cooker or Instant Pot White Bean Garlic Hummus–dried white beans are cooked in minutes with your electric pressure cooker and then pureed with fresh lemon juice, garlic and olive oil to make a simple but delicious dip.

Instant Pot or Slow Cooker Spaghetti Squash: this is hands down the easiest and fastest way to cook spaghetti squash. Spaghetti squash is a healthy, low calorie alternative to regular pasta and because it has a neutral flavor it soaks up whatever seasonings or sauce you serve with it.

Slow Cooker or Instant Pot Feta Dill Sweet Potato Mash–creamy mashed sweet potatoes made with garlic, feta and dill for ultimate flavor. This side dish is made in minutes in your electric pressure cooker.

Slow Cooker Green Bean Casserole–a very simple version of your favorite green bean casserole made in the slow cooker. Making this casserole in your slow cooker can free up valuable oven space and also makes this dish very portable.

Instant Pot Homestyle Vegetables–a big pot of red potatoes, carrots and green beans steamed in your Instant Pot in a few minutes. These vegetables make a perfect side dish to a chicken or beef dinner.

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oovitus · 7 years ago

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Simple Lentil & Pumpkin Seed Dip

I had such great recipe plans for the week! They involved lots of grain salads and soups and a few tasty entrees. Five days and minimal batch cooking later, I managed to make the skillet chili mac from Power Plates…and that’s about it. But this creamy, simple lentil & pumpkin seed dip happened too, almost by accident, and I’m calling it a small victory.

Necessity was the mother of invention here. I was craving hummus toast on Tuesday morning, but there wasn’t a chickpea in sight. I did have a lot of cooked green lentils that I’d made over the weekend, so I decided to improvise, using what I had to create something new. I’ve been staring at a bag of shelled pumpkin seeds in my pantry for the last month, wondering what I’d do with them aside from sprinkling them onto soups and salads, so I figured I’d grind them up and add them to my dip: sort of a hummus/nut pate hybrid.

As happy as I was with how the dip turned out, I wasn’t quite sure about posting it here or on the Insta. With all of the gorgeous toast creations floating around the interwebs, I wasn’t sure this simple concoction added much to the online gallery. I did put it on Instagram, though, and a few friends and readers chimed in to say that they liked the idea and wanted to try it.

So long as that’s true—and so long as this blog remains a real-life space, a place for the stuff I’m making and eating even when things don’t go as planned—I figure it’s worth sharing. Here’s the recipe; I served mine with cucumber slices and fresh parsley (which also makes an appearance in the dip itself), but you could use it any which way you’d use hummus or bean spreads. I’m pretty keen on trying it with baked tempeh or tofu strips next.

Simple Lentil & Pumpkin Seed Dip

4.8 from 4 reviews

Recipe type: dip, spread

Cuisine: gluten free, no oil, soy free, tree nut free

Author: Gena Hamshaw

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 2 cups (8 servings)

Ingredients

⅓ cup shelled pumpkin seeds

½ teaspoon salt

1 small clove garlic, roughly chopped

2 cups cooked brown or green lentils (or 1 can, drained and rinsed)

2 tablespoons lemon juice

½ cup parsley, loosely packed

¼ cup water (or as needed)

Freshly ground black pepper, to taste

Instructions

Place the pumpkin seeds and salt into a food processor fitted with the S blade. Process the seeds until they're finely ground. Add the garlic, lentils, and lemon juice. Process until the mixture is thick and well combined, then start to drizzle in the water. Continue processing; as soon as the dip has the texture you want, you can stop adding water (and if it's still thicker than you'd like, add a few tablespoons more). I made mine the same texture as regular hummus.

Add the parsley to the processor and pulse until it's chopped and mixed into the mixture. Taste, and then add extra salt and freshly ground black pepper to taste. Serve on toast, with crackers, with raw veggies, in a wrap, or however you like!

Notes

Leftover dip will keep for up to 4-5 days in an airtight container in the fridge.

3.5.3239

Of course, you could use walnuts, pecans, sunflower seeds, hemp seeds, or pretty much any other nut/seed in place of the pumpkin seeds. And you could also try kidney or adzuki or pinto beans in place of the lentils. This recipe, like many others I’m relying on right now, is most definitely a template more than anything else.

I used to look at batch cooking as an all or nothing proposition: either I’d get it done exactly as planned, or the week would be shot, and I’d have to improvise everything. As with all things, I’m easing up on the strict binary here: I can not cook as much as I’d planned, while also cooking a few of the things I’d planned. And I can improvise the rest. When improvising turns out this nicely (because I’m pretty sure this will be a staple dip for me), I welcome it with open arms.

Happy Thursday, and see you soon for weekend reading.

The post Simple Lentil & Pumpkin Seed Dip appeared first on The Full Helping.

Simple Lentil & Pumpkin Seed Dip published first on

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gardencityvegans · 7 years ago

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Simple Lentil & Pumpkin Seed Dip

https://www.thefullhelping.com/wp-content/uploads/2018/04/Lentil-pumpkin-seed-dip-6.jpg

Simple Lentil & Pumpkin Seed Dip

Recipe type: dip, spread

Cuisine: gluten free, no oil, soy free, tree nut free

Author: Gena Hamshaw

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 2 cups (8 servings)

Ingredients

⅓ cup shelled pumpkin seeds

½ teaspoon salt

1 small clove garlic, roughly chopped

2 cups cooked brown or green lentils (or 1 can, drained and rinsed)

2 tablespoons lemon juice

½ cup parsley, loosely packed

¼ cup water (or as needed)

Freshly ground black pepper, to taste

Instructions

Notes

Leftover dip will keep for up to 4-5 days in an airtight container in the fridge.

3.5.3239

Happy Thursday, and see you soon for weekend reading.

[Read More ...] https://www.thefullhelping.com/simple-lentil-pumpkin-seed-dip/

#infrared #health

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bjsmickey559-blog · 7 years ago

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Sports.

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Having said that, a combo from company-specific dip plus a dividend boost can trigger them to reach my aim at yield which would mean that I would take them up (get inside while the getting excels). I don't just like mentioning, "getting to travel completely free", due to the fact that I still have to carry out a spunk lots of composing as well as social networks uploading in exchange, as well as I commonly constantly still have to spend for my trips, transport, and foods. In an accessible letter to the director of the Global Fund to overcome AIDS, Consumption as well as Malaria, a partnership from over 2,000 health companies articulated deep worry" and claimed the offer will only help Heineken widen its own advertising scope. I believed that the much more issues I had, the a lot less politically effective I can be. In some ways, yeah, concerns like hesitating to go outdoors in daylight have possessed material outcomes, in regards to exactly what I may do for corespondents. Everyday, in the news, our experts find out about the Kurds as well as Peshmerga, nevertheless, not truly much of audience understand that the Kurds definitely are actually. Many thousands walked in Atlanta ga in exactly what seemed the biggest exhibition, shouting widze-W-runach.Pl as well as swing indicators asking for justice, online video posted to social media presented. I have actually emailed a couple of opportunities and have possessed the inventory standard 'our experts are sorry, our experts value your customized' reply yet I have actually possessed enough, I assume that's a fantastic site and also the prices are actually incredible, yet I am actually definitely nourished up with taking care of such unsatisfactory 'customer service.' You 'd presume that would certainly possess tried to repair their means after reviewing this, they clearly simply do not care, in all. Observing on your own as a hero feels great, whereas observing your own self as a person that occasionally performs absolutely unnecessary injury believes quite bad. This need to signify properly for the REIT industry's occupancy as well as development prices in funds off dividends and also operations. For instance, if a cable television firm decided to carry out out with set-top-box service charges to draw in brand-new consumers, this could possibly swipe organisation off existing carriers, which would certainly have to develop methods to retain their clients. Wal-Mart frequently experiences cases off staff members accusing the business from obliging them to burn the midnight oil without wages as well as rejecting all of them health plan. A vital Stage 3 clinical trial called AVERTS-2, which was actually examining the company's material OTIVIDEX in individuals with Ménière's illness obtained its key endpoint from the lot of vertigo times as compared to an inactive medicine. Yes, individuals above( large number) are actually coming from the states so they are more than very likely to have some International Origins due to the fact that the majority of "African Americans" are actually blended, but predomentitly idegenious Black. That is actually additionally definitely uncomfortable when you have a number of individuals inquiring "What happened to your shoulder" due to the fact that you are actually required to put on a gigantic unsightly Band-Aid over your street rash. Our experts continuously point out that, while on-line sales growth continues to take step-by-step market portion away from typical retail, the view around brick-and-mortar retail appears to be much as well damaging offered the otherwise solid information.

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cupcakesandcaviar-blog · 7 years ago

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Health Benefits of the Cucumber - Am I Eating Healthy?

Did You Know? Cucumbers are considered a fruit? Fruits are the part of the plant that contains the seeds. It is the part of the plant that develops from a flower. Vegetables include celery (stem), lettuce (leaves), cauliflower and broccoli (buds), beets, carrots and potatoes (roots). Avocado, beans, pea-pods, corn kernels, cucumbers, grains, nuts, olives, peppers, pumpkin, squash,

tomatoes, sunflower seeds, are technically are all fruits. Cucumbers are low in calories and high in Vitamins and Minerals. To get the most benefits out of them, you should eat with the peel (Organic or Home Grown Only) as it provides the maximum amount of nutrients. They are rich in beneficial anti oxidants that may reduce the risk of chronic disease. Benefits of Cucumbers Helps skin - Cucumbers have minerals, magnesium, potassium and silicon. Helps weight loss - Add to your water daily, eat with salads and dips = super healthy Reduces puffy eyes - Placing chilled cucumbers on your eyes helps reduce puffiness Reduces Cancer - Studies show by including cucumber in your daily diet reduces the risk of Cancer. Keeps you hydrated - Cucumbers contain 96% water Relieves Heartburn Relieves sunburn and itchy skin - Apply directly to the skin for relief Dissolves Kidney Stones - If eaten regularly Boosts Immune System - Cucumbers contain Vitamins A,B & C Heals diseased gums - Drinking cucumber juice heals gum disease

Makes nails and hair stronger and shinier Healthy Kidneys - Cucumbers lower uric acid levels in your system Muscles & Joint Pain - The vitamins and minerals in cucumbers help relieve pain Diabetes - Cucumber contains a hormone needed by the cells of the pancreas for producing insulin Reduces Cholesterol Regular Bowel Movements - Eating cucumbers regularly may help to have regular bowel movements. They contain a good amount of fibre and water which may help prevent constipation and increase regularity. Information Adults need 4,700 mg of Potassium daily, less than 2% consumes the recommended amount. Eating cucumbers will increase your amount. Cucumbers as well as strawberries and grapes have an anti - inflammatory substance called Fisetin. Fisetin plays an important role in brain health. It has the ability to reduce the impact of age related neurological diseases on the brain function. It also helps maintain cognitive function for people with Alzheimer's. Protects Bones - They have a good source of vitamin K. One cup contains 22% of the recommended daily intake. Low Vitamin K has been associated with a higher risk for bone fractures. Side Effects From Eating Too Many Cucumbers Eating too many cucumbers can increase fluid loss and can result in an imbalance of the body. Cucurbitacin and fatty oil in the cucumber seeds are a mild diuretic and over eating cucumbers can increase the frequency of urination which can result in loss of fluids and electrolytes, which can lead to dehydration. Too much Vitamin C can harm body cells, the same way too much potassium can affect your kidneys. Too much fibre can cause gas, bloating and cramps. Vitamin C in excessive amounts can act like a pro-oxidant and can damage body cells and increase the risk of Cancer, acne and pre-mature aging. Excessive water intake can increase the total volume of blood in our body. It can put strain on our blood vessels and heart and can cause excessive wear and tear on our kidneys. Important Note: Try to buy organic cucumbers or grow your own as the wax coating that is put on them is made up of compounds such as; ethyl alcohol, soap, and milk casein. These compounds can cause skin irritations and is unhealthy for our bodies. They can also cause E. Coli. Cucumbers rank 9 in 50 fruits and vegetables tested for pesticides. Over consumption can be fatal and can cause a condition called HyperKalemia. This is caused by having to much potassium and can lead to bloating, cramps, gas & if it gets worse, it can lead to Kidney & Renal problems. Allergic Reactions - According to American Academy of Allergy Asthma & Immunology, people with allergies to certain foods such as; ragweed, pollen, melons, chamomile tea, bananas, & sunflower seeds could possibly be allergic to cucumbers. Iced Green Tea With Cucumber

4 cups boiling water 2 green tea bags 3 tbsp honey 1/2 cucumber peeled and chopped Juice of 1 lemon Steep your tea bags in your boiling water for about 5 minutes. Remove bags and add your honey, stir to dissolve. Refrigerate the green tea for at least 4 hrs until well chilled. In a mason jar or cocktail shaker & muddle the cucumber and lemon together to combine flavours ( really mash cucumbers to get all the juices out of it ). Strain the lemon juice and cucumber juice into the green tea and stir. Serve over crushed ice and add lots of cucumbers and lemon slices. Get 50% Off on your First Purchase at Teabox.com. Use Coupon Code: FIRST50

Cucumber Salad

Makes 6 - 1 cup servings Prep - 10 min Calories - 86 per serving Carbs - 7 g per serving Ingredients 1/2 cup sour cream 2 tbsp fresh dill 1 tbsp olive oil 1 tbsp lemon juice 1/2 tsp garlic powder 1/2 tsp sea salt 1/4 tsp black pepper 6 cups chopped cucumbers 1 small red onion In a large bowl, whisk together the sour cream, dill, olive oil, lemon juice and garlic powder. Season with salt to taste. Stir in chopped cucumbers and red onion. In Conclusion Cucumbers have the following benefits: Potential anti diabetic Anti-oxidant activity Cleansing action of toxins and waste Soothing effect against skin irritation Prevents constipation Disclaimer - The information contained in this post is for general purpose only and shouldn't be considered as medical advice or as an alternative to medical medicine. If you find this article helpful, please consider sharing it

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#cucumber #fruit #healthy #salad #vegetable

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richardshaver1955 · 8 years ago

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Ultimate Guide to 28 Day Reset on a BUDGET!

Hey Guys!

As you know, I am all for saving time and saving money – so I wanted to write the ULTIMATE GUIDE for doing the 28 Day Reset on a budget. (Or for eating healthy in general!)

Healthy food has a reputation of being more expensive. If any of you have watched a food documentary like, “Super Size Me” or “Fed Up,” you know that fast-food and sugary foods are cheap. But! If you know how to effectively grocery shop and cook at home – not only will you save even more money, you’ll be saving your health too. Here are my tips and fave foods for staying healthy on a budget!

TIP #1: LEARN HOW TO MEAL PREP

Get accustomed to meal prepping! It is the answer to eating healthy on a budget. Buy in bulk, cook in bulk, and you’ll bring back SO MUCH MORE TIME into your life! So the Blogifam spent the last few months designing a pad to help you organize your groceries and your meals for the week. Feast your eyes on the first ever… Blogilates Meal Prep Pad!

Plan out your meals for the week on the left and then write down what you need to buy on the right! The best part? The grocery list is already perforated so that you can tear it off and take it with you to the store! Also – try to buy IN SEASON fruits and veggies. You’ll save a lot of $ that way as they will be ON SALE!

I like using my meal prep pad as a mouse pad too! Oh and do you notice the cool design in the background? It’s fruits and veggies! I love the color so much! So if you’re on the 28 Day Reset Challenge, I HIGHLY recommend that you get this Meal Prep Pad. It will help you a lot and it’ll last a whole year!

TIP #2: COOK WITH QUINOA

$4-$5 per bag/box

Star Qualities:

Healthy, gluten-free carb that contains fiber and is slow-burning to keep you fuller longer. It also contains a little protein!

How to Use It:

As an alternative to rice, to bulk up salads and even as a breakfast porridge. Or, make it the star of your meal by adding a rich vinegar dressing, grilled veggies, dried fruit and nuts.

Servings:

There are 5 servings per 8-oz bag, making it about $1 per serving. If you toss with some greens, veggies and a little salad dressing, you could have a super filling meal for less than $4.00!

TIP #3: ADD BEANS!

$1.50-$1.95 per can

Star Qualities:

Whether you choose black, pinto, re-fried, garbanzo or kidney beans, all contain slow burning carbs with a healthy dose of fiber for satiety. There are only about 12 net carbs (6 grams of fiber) and 6 grams of protein in 1/2 cup of pinto beans, making these great for vegans as a source of protein.

How to Use It:

Toss into salads, make soup, or even get on the black-bean brownie train and use them in desserts like blondies, cookies and brownies.

Servings:

There are 3.5 servings per 15-oz can, so that’s less than .60 cents per serving!

TIP #4: FILL UP WITH OATS

$3.00-$4.00

Star Qualities:

Oats are a comfort food for a lot of people, which is a good thing, because they’re a healthy carb that keeps blood sugar stable. They contain fiber, folate, iron and magnesium and less than a gram of sugar per 1/2 cup. They also contain 7 grams of protein per serving!

How to Use It:

Use as a binder in meatloaf, for overnight oats, warmed like porridge, in smoothies, as a base for homemade protein bars and granola. Grind them in a blender to make homemade oat flour.

Servings:

Around 18 per 32 oz bag, making this superstar food only about .22 cents per serving!

TIP #5: WANT PROTEIN PROTEIN? EAT LENTILS!

$4.00 per bag

Star Qualities:

These are another vegan favorite, but they should be an everybody favorite! Lentils are virtually hands-off to cook (simply boil in water or broth), and have a variety of uses. They’re hearty and full of fiber and protein. 1/4 cup contains 11 grams of protein and only 20 net carbs with 7 grams of fiber. These are a great non-meat source of protein that keeps blood sugar stable while providing many vitamins such as: iron, folate, magnesium and manganese.

How to Use It:

Most people enjoy boiling with veggies for a hearty soup, but you can add to salads, purée with tomatoes for a healthy dip, or make veggie patties.

TIP #6: MUNCH AND MUNCH AND MUNCH ON POPCORN!

$3.00 per bag

Star Qualities:

If you find one of the healthy varieties with non-GMO ingredients like just corn, oil and salt, you’re in good shape to tame your salty/crunchy cravings without added junk or preservatives. Popcorn allows you to eat slowly and enjoy almost four cups as one serving! Most snack foods are gone in two bites! So, for under 50 calories, you can munch and munch without guilt. Popcorn contains about 12 net carbs and 3 grams of fiber per serving.

How to Use It:

As a snack food any time you’re thinking of grabbing a bag of chips or a candy bar.

Servings:

3 3/4 cups per 4.4 oz bag, making this snack right around $1.00 per serving.

TIP #7: GET YOUR CRUNCH FROM RICE CAKES

$2.00 per bag

Star Qualities:

These are a fine alternative to bread for those following gluten-free diets. They’re also a great stand in for other high-calorie crunchy snacks like crackers and chips. Most contain between 40-60 calories per cake, which is about half the calories of a slice of bread. There’s not a lot of fiber in these, and you want to find brands that are made just from brown rice and maybe a touch of salt. Make sure there’s no sneaky ingredients in there like sugar if you’re on the Reset! You’ll get about 8 carbs per rice cake, so stick to only 1-2.

How to Use It:

Slather with almond butter and a touch of sugar-free jam for a sweet treat, or spread with mustard and turkey for a crunchy sandwich!

Servings:

There are about 14 cakes per sleeve, making these about .15 cents per rice cake.

TIP #8: NO TIME TO COOK? FILL UP ON A PROTEIN SHAKE.

Around $32.00 per jug

Star Qualities:

Before you say this seems expensive, check the serving size. Protein powders often step in as an entire meal, depending on the brand you buy. They contain all the protein of a chicken breast, meaning you’ll get all the essential amino acids you need to refuel, rebuild and recover after your workouts. Many brands also contain probiotics, enzymes, concentrated greens, some fiber and are easy for people to digest. Garden of Life Raw Organic Protein Powder has dozens of vitamins, 22 grams of protein, 2 net carbs, 3 grams of fiber, plus antioxidants and probiotics. Check around for the kind that works best for your body. Is it egg white, vegan, bone broth or whey? The price will vary with the type you select, and with the quality of ingredients.

How to Use It:

Blended up in shakes! Take a scoop of powder and blend with ice and liquid with 1/2 a banana, a few almonds and spinach and you have a powerhouse meal for under $3.00! You can also bake with most powders, making yummy treats like mug cakes.

Servings:

Most powders contain 20-22 servings per jug. You can find many brands between $20.00- $40.00, so just the powder alone is between $1.00-$2.00 per serving.

TIP #9: MEAL PREP WITH CHICKEN BREAST

$2.00-$5.00 per pound

Star Qualities:

There aren’t a lot of leaner ways to get muscle-building protein into your body than simple chicken breasts. You can do it with fish, but fish often costs more. Chicken is super versatile and can be prepped in bulk, so it’s a time saver too!

How to Use It:

Grilled and chopped up into salads, tossed into quinoa bowls, added to healthy burritos, in stir fry’s, baked with a simple sauce or tossed into a crock pot and shredded.

Servings:

This will depend on how you buy it, but you can get frozen chicken breasts in bulk from Costco, or smaller amounts of fresh chicken from the supermarket. You’ll pay anywhere from $1-3 per breast, depending on the size. Some breasts are 2-3 servings, and most of us only need 3-4 ounces, or the size of a deck of cards. Make sure you check the size/weight before cooking to ensure proper servings sizes.

TIP #10: MISS PASTA? HAVE BLACK BEAN PASTA!

$4.00 per box

Star Qualities:

You’ll never be able to tell that you’re not eating conventional pasta that’s loaded with carbs and gluten other than by the color of these uber nutritious noodles. They are perfect for gluten-free and vegan lifestyles because the only ingredient is…. black beans! It’s magical how they turn a bean into a delicious noodle with a whopping 25 grams of protein per 2-oz serving! They also contain 11g of fiber, which makes these really filling and great for those following a lower carb regimen. These contain about 30 grams fewer carbs than regular pasta per serving! You cannot find them in all stores, but they’re widely available online.

How to Use It:

Just as you’d use pasta! Add a red sauce for a meal that costs less than $2! Or, make a Thai peanut sauce and add broccoli and green onions. You can also chill them and add to salads or stir fry’s.

Servings: 4 per box, so about .86 cents per serving.

TIP #11: STAY SATISFIED WITH PEANUT BUTTER

$4.95 per jar

Star Qualities:

Not many things satisfy as well as a spoonful of nut butter. Other varieties, such as almond or cashew butter are slightly more expensive, but also make the list because of their amazing benefits. Nuts and nut butters contain healthy fats that help keep you full. Low in carbs with moderate protein, nut butters spread onto almost anything, making whatever it is infinitely better. Nut butters do contain fat, which is why it’s important to stick to serving sizes by measuring by the tablespoon. One serving (two tablespoons) of nut butters clock in around 190 calories or so, which is why it’s great to pair it with low calorie things like celery, apples and rice cakes. If you like to use for toast or as a drizzle for oats, be mindful of how much you use.

How to Use It:

In shakes, by the spoonful to tackle cravings, as the base for a salad dressing, in overnight oats and with celery or apples with raisins for ants on a log.

Servings:

14 per 16-oz jar, making this childhood snack only .35 cents per 2 tablespoons!

TIP #12: EAT APPLES, PEARS, ORANGES & BANANAS!

Under $1

Star Qualities:

I probably don’t need to say much about fruit; it’s nature’s candy, full of vitamins, antioxidants and water. Fruit tames your sweet tooth cravings and leaves you satisfied thanks to fabulous fiber. It’s also portable! These fruits tend to cost less than fresh berries, and last much longer, so they’re budget-friendly.

How to Use It:

Straight up, in smoothies, in a fruit salad, as toppings, with nut butter.

Servings:

A huge bag of Clementines costs as little as $3.99, making these cuties around .20 cents each. Bananas can be found for as little as a quarter, and apples cost less than a dollar.

TIP #13: REPLACE REGULAR POTATOES WITH SWEET POTATOES!

$1.95 per pound

Star Qualities:

This is a carb from the earth that everyone should be eating! Sweet potatoes have beta carotene, vitamins A, C, B-2, B-6, manganese and more, as well as fiber. They’re a slow burning carb so they won’t spike your blood sugar. They also last a long time in a cool, dark place, so you can buy a big bag for pretty cheap and have it last you a couple weeks.

How to Use It:

Baked, mashed, sliced and baked as fries, spiraled as noodles, sliced and baked as chips, cubed, and tossed into salads, as a thickener in soups, in pancakes, and even in desserts!

Servings:

You can generally find a medium-sized sweet potato for about $1.

TIP #14: FIBER WITH THE FEWEST CALORIES? EAT SPINACH, KALE & LETTUCE

$2 per bunch

Star Qualities:

Packed with vitamins and antioxidants, lettuce and spinach can serve as a base for all kinds of cold salads, and spinach and kale can be sautéed into just about anything to add nutrients and fiber with few calories.

How to Use It:

Spinach and kale can be added to shakes (you won’t taste it!), sautéed, added to soups and egg dishes, and all three can be the base of cold salads.

Servings:

4-6 per bunch, making each serving about .50 cents.

TIP #15: STAY EXCITED WITH AVOCADO

$1-$2 each

Star Qualities:

This might be one of the most expensive items on the list, but this little beauty is well-worth it. Avocados contain healthy fat and even a little protein. They have more potassium than a banana, and tons of vitamins, including: C, E, K, B-6, and folate.

How to Use It:

Guacamole, smashed into tuna salad or a vegan garbanzo bean salad (in place of mayo), sliced in sandwiches, with eggs, in baking, in vegan chocolate pudding or as a simple snack with sea salt. So much versatility!

Servings:

2-4 per avocado, making this one about .50 cents per serving.

TIP #16: FAST PROTEIN? CANNED TUNA

$1.99 per 5-oz can

Star Qualities:

Tuna is a lean protein, and because it’s in a can and needs no refrigeration, it’s great for on-the-go, something you can’t say for fresh fish. It’s a meal on its own, or you can add to salads, or mix with avocado, mustard or a little mayo for a richer flavor with some healthy fat. You get about 14 grams of protein for just 2 ounces of tuna with zero carbs and 1 gram of fat. That’s super cool because it means that you can add a healthy fat of your choice, like mayo, olives or avocado!

How to Use It:

In Mediterranean salads, mashed with avocado, lemon juice and garbanzo beans, on rice cakes or for dipping cucumbers.

Servings:

2 per can, so about $1 per serving.

TIP #17: EAT YOUR EGGS!

$2.99 per dozen (more if organic)

Star Qualities:

One egg clocks in at 70 calories with 6 grams of protein (4 of which come from just the white). The yolk contains vitamins and minerals such as choline, B-12, iron and vitamin D. There are about 5 grams of fat in an egg, which helps with satiety.

How to Use It:

Poached, scrambled, sunny side up, hard-boiled, in egg salad, added to salads, in baking, in breakfast burritos.

Servings:

If you find them on sale, they can be as low as .20 cents each!

TIP #18: BULK UP YOUR MEALS WITH CHIA SEED

$6.45 per 12-oz bag

Star Qualities:

Chia seeds contain 1/3 of your daily fiber in just 2 tablespoons! Fiber aids in cholesterol reduction, and helps keep you full. A great source of vegan protein and omegas, these tiny little seeds are a nutritional powerhouse. They contain iron, which helps maintain energy and aids in red blood cell production. One ounce of chia seeds delivers 244 milligrams of phosphorus; 35% of what adults need each day to help maintain bone mass. Chia seeds also contain zinc for a healthy immune system, calcium for strong bones and niacin to help keep your skin and nerves healthy.

How to Use It:

Added to oatmeal and shakes, or made into chia pudding, added to salad dressings to thicken them, or tossed right into salads for crunch.

Servings:

28 per 12-ounce bag, or about .23 cents per tablespoon.

TIP #19: BUY FROZEN FRUITS & VEGGIES

$3-4 per 8-12-oz bag

Star Qualities:

Frozen fruits and vegetables mean that you won’t be wasting money on fresh foods you can’t finish before they spoil. They’re also locked in at peak freshness, preserving their nutrients. Simply pull what you need for a recipe and keep the rest frozen! You’ll be getting loads of fiber and antioxidants with tons of flavor and few calories.

How to Use It:

Frozen fruits can go straight into shakes, be made into jam, tossed onto oatmeal, cottage cheese or yogurt, or sautéed as dessert. Frozen veggies just need to be reheated to round out any meal. There are many varieties of mixed veggies too, like succotash, grilled vegetable medleys and a collection of stir-fry veggies.

Servings:

Anywhere from 2-6, so you might get a serving for around $1.

TIP #20: SNACK ON ALMONDS

$7.00 per 8-oz bag

Star Qualities:

Almonds contain healthy fat, a bit of protein and fiber, making them the perfect portable snack. Yes, almonds are high in fat, but it’s the good kind of monounsaturated fats your body needs. Almonds are packed with essential nutrients, including magnesium, potassium, and vitamin E, all of which attack high cholesterol and prevent heart disease. They’re also high in calcium.

How to Use It:

Make homemade almond milk, toss into salads, use as a Paleo coating for chicken, add to oats or yogurt, make homemade nut butter, or just use as snacks.

Servings:

There are 8 or more servings per bag, so per handful, these cost about .87 cents.

TIP #21: GET FLAVOR FROM SALSA!

$3.25 for a 16-oz jar

Star Qualities:

Packed with flavor—and heat, if you like spice—salsa and hot sauce add tons of flavor for little cost. Just a splash gives you the essence of tomatillos, cayenne, garlic, peppers, tomatoes and more! It’s also healthy, packing in antioxidants and vitamins, and it’s super versatile. It’s also very low calorie, so feel free to dump it on!

How to Use It:

Add to omelets, chicken, guacamole, as a dip for veggies, as a salad dressing and as a base for ground turkey dishes.

Servings:

About 15 (2 tablespoons per serving), or .23 cents per serving.

TIP #22: EAT HUMMUS WHEN YOU WANT TO GET SAVORY WITH YOUR SNACKS

$3.25 per 12-oz container

Star Qualities:

Who doesn’t love the creamy, bean-y flavor of hummus?! It’s the perfect dip for veggies, containing plant-based protein, healthy carbs and a touch of fat. It contains all the macro-nutrients in one bite, making it a great snack food. It’s easy to want to eat the entire tub, so stick to 1-2 servings! There are many different flavors on the market now, from jalapeno, to beet to Thai coconut, so explore all the fun flavor profiles out there, because you’ll never get bored.

How to Use It:

With raw veggies or on rice cakes, as a base for salad dressing, smeared on chicken, then baked, or in Mediterranean bowls with quinoa and cucumbers.

Servings:

About 11 (2 tablespoons per serving), making this punch of flavor only .30 cents or so.

TIP #23: DRINK ALMOND MILK!

$3.00 per carton

Star Qualities:

Whether you choose coconut, cashew or almond milk, it’s a good idea to ditch cow’s milk. Most people cannot tolerate dairy without experiencing stomach cramps, bloating and gas, as they lack the enzyme required to break down lactose. Substituting with a nut milk provides nearly double the calcium of cow’s milk, with fewer calories and no stomach distress. Nut milks allow your smoothies to remain thick and creamy, for as little as 25 calories per cup! While there’s little to no protein, you’ll get little fat, no sugar and zero net carbs. And guess what?! Making any of these milks yourself is SO easy! Coconut milk couldn’t be faster or easier! Blend up 4 cups of warm water with 2 cups of shredded unsweetened coconut with 1/2 teaspoon of vanilla extract. Strain through a nut bag. Store in a glass Mason jar for up to 3 days. That’s it!

How to Use It:

In smoothies, baking, soups, with granola or straight from a glass.

Servings:

8 cups (or 64-oz), making it .38 cents per serving

Note: Prices sourced through Amazon Fresh. But like I said above, take advantage of in-season produce sales and you will save A LOT.

from Blogilates http://ift.tt/2jogoLE

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oovitus · 7 years ago

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Simple Lentil & Pumpkin Seed Dip

4.8 from 4 reviews

Recipe type: dip, spread

Cuisine: gluten free, no oil, soy free, tree nut free

Author: Gena Hamshaw

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 2 cups (8 servings)

Ingredients

⅓ cup shelled pumpkin seeds

½ teaspoon salt

1 small clove garlic, roughly chopped

2 cups cooked brown or green lentils (or 1 can, drained and rinsed)

2 tablespoons lemon juice

½ cup parsley, loosely packed

¼ cup water (or as needed)

Freshly ground black pepper, to taste

Instructions

Notes

Leftover dip will keep for up to 4-5 days in an airtight container in the fridge.

3.5.3239

Happy Thursday, and see you soon for weekend reading.

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