Classic Pumpkin Soup & Roasted Pumpkin Seeds

 

I had some leftover pumpkin from Halloween and didn’t want to waste it so I decide to roast the seeds and make some pumpkin soup!

Pumpkin Soup

Ingredients:

• 2lb pumpkin, chopped into large chunks (remove skin and seeds)
• 2 medium onions, sliced
• 2 cloves of garlic
• 3 cups / 750ml chicken or vegetable stock
• 1 cup / 250ml low fat milk
• Salt and pepper
• Greek yogurt
• Roasted pumpkin seeds

Directions:

1. Combine all ingredients in a saucepan and bring to boil, then reduce heat and let simmer until pumpkin is tender.
2. Remove from heat and use a stick blender to blend until smooth. If you don’t have a stick blender, use a blender but make sure to let it cool for about 5 minutes so you do not ruin your blender.
3. Season to taste with salt and pepper.
4. Dollop with greek yogurt and toasted pumpkin seeds

Roasted Pumpkin Seeds

Ingredients:

• Pumpkin seeds
• 1 teaspoon olive oil
• 1/2 teaspoon cinnamon
• 1 tablespoon brown sugar
• Pinch of salt

Directions:

1. Preheat oven to 300 degrees.
2. Remove pumpkin seeds and place in a bowl with hot water for five minutes. Make sure to scrape all the excess pumpkin off the seeds. When seeds are placed in the hot water, this will help clean all excess grit off.
3. Once seeds are clean, dry on a paper towel. Once dried, place seeds on a lined baking sheet with aluminum foil or parchment paper. Toss seeds in olive oil and spice mixture.
4. Bake in the oven for 20-30 minutes, low and slow. Make sure to toss the seeds throughout the cooking process. Make sure to check on seeds because you do not want them to burn. Once they start getting slightly brown, remove from oven.
5. Enjoy!

Spinach, Mushroom & White Bean Soup

Ingredients:

• 1 tablespoon olive oil
• 2 garlic cloves, diced
• 1/2 white onion, diced
• 1 can cannellini beans, drained and rinsed
• 1 cup mushrooms, sliced thin
• 3 cups of chicken stock
• 1 cup water
• Salt and pepper
• 1 tsp red pepper flakes
• 1 1/2 tsp oregano
• 1 1/2tsp garlic powder
• 1 1/2 tsp basil
• 1 cup fresh parsley, diced
• 2 cups fresh spinach, diced
• Parmesan cheese (optional)

Directions:

1. Grab a saucepan and heat up the olive oil on medium-low heat. Add in garlic and onion and cook until tender. Once cooked, add in mushrooms and cook for 3 minutes.
2. Add in chicken stock and water, herbs and spinach. Cook for 10 minutes.
3. Add in beans and fresh parsley towards the end.
4. Top with some Parmesan cheese and enjoy!

Fried Egg over Broccoli and Spinach Cakes

Ingredients:

• 1 cup broccoli, chopped small
• 2 cups spinach, fresh or frozen (if using frozen drain out all of the water)
• 1/2 cup yellow onion
• 1/2 cup Parmesan
• 1/4 cup green onions, chopped
• 1 clove garlic
• 1 egg
• 1/4 cup breadcrumbs
• 1 TBSP red pepper flakes
• 1/2 cup parsley, chopped
• 1/2 cup cilantro, chopped
• 1 TBSP olive oil

Directions:

1. Preheat oven to 350 degrees.
2. In a medium skillet, heat up olive oil and sauté garlic and onion for 4 minutes. Add in broccoli and sauté for 5 minutes. Add in green onions and spinach and cook until spinach is wilted. Remove from pan.
3. Combine all ingredients into a bowl. Form mixture into mini patties and place on a baking sheet lined with parchment paper. (If your mixture is too wet, add more breadcrumbs as needed).
4. Bake for 15-20 minutes or until cooked through.
5. Place a fried or poached egg on top.
6. Enjoy!

Crispy Asian Vegetables over Brown Rice and Lentil Salad

Ingredients:

• 3 TBSP soy sauce
• 3 TBSP Sriracha
• 3 TBSP honey
• 2 TBSP olive oil
• 1/2 cup lentils
• 2 TBSP brown sugar
• 1/2 cup brown rice
• 1 cup broccoli, chopped
• 1 tsp red pepper flakes
• 1 cup Brussels sprouts, quartered
• 1 TBSP garlic powder
• Handful of cilantro and parsley
• 1 TBSP sesame seeds, toasted
• 2 TBSP lemon juice
• Salt and pepper
• 2 cups spinach leaves
• 1/4 cup tomatoes, sliced in half
• 1/2 cup white onion, chopped

Directions:

1. Preheat oven to 400 degrees. Place soy sauce, Sriracha, honey, olive oil, red pepper flakes, half lemon juice, olive oil, salt and pepper and brown sugar in a bowl. Place Brussels sprouts and broccoli in the bowl to coat. (Do not pour all of the sauce on the vegetables, you will want to have extra sauce later on).
2. Place coated Brussels sprouts and broccoli on a baking sheet that is covered with aluminum foil. (If you do not use aluminum foil or parchment paper it will be impossible to get the sauce unstuck from the pan, trust me!).
3. Bake for 40 minutes and make sure to stir every 10 minutes.
4. Meanwhile, take a pot and place brown rice and lentils in with salted water. Make sure the water is about 1 inch above the rice and lentils. Turn heat on medium low and cover, cook until done about 15 minutes.
5. In a skillet, place olive oil and onions and saute until translucent. Add in tomatoes and spinach leaves. Saute until leaves are wilted. When the Brussels sprouts and broccoli are done, add to the skillet. Add in the extra sauce you saved, lemon juice, any additional salt and pepper needed.
6. Place lentil and brown rice mixture on a plate and top with vegetable mixture, sesame seeds and herbs.
7. Enjoy!

Sautéed Garlic and Vegetable Lentil Salad

Since I am leaving for vacation on Wednesday, I wanted to make something quick, affordable, healthy and delicious that I could heat up and eat at work so I can focus all my time on packing and planning my trip. I had a bag of lentils in my pantry and I decided to make a big lentil salad with a ton of vegetables that I could eat during the workdays leading up to vacation. In my personal opinion, what made this salad was the mushrooms. I added in a ton of mushrooms and cut them very chunky which added a hearty element to the dish.

• 2 cups of lentils
• 1 cup cherry tomatoes, halved
• 3 cloves garlic, minced
• 2 cups mushrooms, cut in big chunks
• 2 tablespoons olive oil
• 1/4 cup parsley, roughly chopped
• 1/4 cup cilantro, roughly chopped
• Salt and pepper to taste
• Fresh lemon to taste
• 3- 4 cups of baby kale (3 cups seems like a lot but the greens will wilt down into a very small portion)
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 lemon
• 1 tsp dried basil
• 1 tsp red pepper flakes
• 1 cup Brussels Sprouts, roasted
• 1 cup Broccoli, roasted

1. Turn oven on 400 degrees and line a baking sheet with tin foil. Toss Brussels sprouts and broccoli in olive oil, salt, pepper and garlic powder and roast for 45 minutes. (I usually do this every Sunday and roast a huge batch of vegetables that I can add to my salads for the week). Once roasted, set aside.
2. Cook lentils according to package. (I did not have broth on hand when making this, but I would recommend replacing water with chicken or vegetable broth while cooking the lentils to add more flavor). The lentils should cook for about 15-20 minutes.
3. While the lentils are cooking, heat olive oil in a medium sized skillet on medium heat and add in garlic. Sauté for 3 minutes and add in mushrooms. Cook for about 5-7 minutes or until tender.
4. Add in cherry tomatoes, kale, herbs, lemon and spices and cook for another 5 minutes.
5. Toss in the cooked lentils, Brussels sprouts and broccoli. Top with more lemon juice, spices and herbs.
6. Serve hot.

Summer Vegetable Spaghetti Squash

This Summer Vegetable Spaghetti Squash recipe is super easy to make and very inexpensive. Once you buy the Spaghetti Squash (I paid $4.00) you can add in any vegetables, herbs, cheese, etc, you have on hand! I was reading a BuzzFeed article on how to cut and cook Spaghetti Squash and now I will forever use this method! Click on the link for tips on how to cook Spaghetti Squash from BuzzFeed. Click here!

Ingredients:

• 1 Spaghetti Squash
• 1/4 cup Parmesan Cheese
• 1 TBSP red pepper flakes
• 1 cup broccoli, chopped
• 1 cup Brussels sprouts, sliced thin
• 1/4 cup yellow onion, diced
• 1/4 cup cherry tomatoes, sliced in half
• 1/4 cup corn, frozen
• Handful of parsley, chopped
• Salt and pepper
• 1 TBSP dried oregano
• 2 TBSP chicken broth
• 1 TBSP dried basil
• 1 TBSP garlic powder
• 1 garlic clove, chopped
• 1 TBSP olive oil
• 1/4 cup mushrooms
• 1/4 cup zucchini, diced

Directions:

1. Cut Spaghetti Squash into rounds and place on baking sheet. Cook at 400 degrees for 40 minutes ( Found in BuzzFeed article).
2. While the Spaghetti Squash is baking, heat a medium skillet with olive oil. Add in spices and onion. Sautee for 3 minutes. Add in broccoli, mushrooms, Brussels sprouts, cherry tomatoes and garlic. Sautee under tender, about 5-7 minutes (depending how crunchy you prefer them). Once the vegetables are cooked, add in zucchini and corn.
3. Once the Spaghetti Squash is out of the oven, let cool for 10 minutes.
4. After the Spaghetti Squash is cooled, start to peel off the outer layer of skin and shredd the inside. Place the Spaghetti Squash into the skillet, add in Parmesan cheese, parsley and chicken broth.
5. Season with salt and pepper and additional spices if needed.
6. Top with more Parmesan Cheese and parsley before serving.
7. Enjoy!

Taco Lettuce Wraps

For this recipe, I used the taco meat that I had leftover and froze from my Stuffed Zucchini Boat recipe. I defrosted the meat and then heated it up in a skillet with a little water. Once the meat was warm, I placed the meat in between beautiful Romaine lettuce leaves, topped it with low fat shredded cheddar cheese, a dallop of plain greek yogurt and some hot sauce. This meal took me 15 minutes to make and I had so much leftovers I brought it to lunch the next day.

This meal is a perfect example of how to buy products and get your money’s worth. I bought a package of ground turkey meat for $6.00 at the supermarket and used it in the Stuff Zucchini Boats and in these Taco lettuce wraps.

Baked Broccoli & Zucchini Cheese Patties

These Broccoli and Zucchini Cheese Patties are an excellent way to enjoy a healthy and delicious meal during those crazy work weeks. You can enjoy these for breakfast, lunch or dinner by themselves, or  even on a delicious egg sandwich!

Ingredients:

• 2 teaspoons vegetable oil
• 2 cloves garlic, minced
• 1/2 cup chopped onion
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• One bundle of fresh broccoli, chopped small
• 3/4 cup whole wheat bread crumbs
• 3/4 cup reduced fat sharp cheddar cheese
• 1/3 cup Parmesan cheese
• 2 eggs, beaten

Directions:

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and set aside
2. In a skillet over medium heat, add oil, garlic, onions, salt and pepper, and saute until soft and translucent. Remove from heat and set aside
3. Place broccoli, onion mixture, breadcrumbs, cheddar cheese, Parmesan cheese, and eggs in a medium sized bowl. Stir together until well combined
4. Form the mixture into patties, using about 2-3 tablespoons for each patty. Place on prepared baking sheet. Bake for 10 minutes on each side, or until crispy and golden brown

Thanks to http://healthyfitnessmeals.com/ for the inspiration!

Chicken Teriyaki with Crispy Asian Brussels Sprouts and Garlic Cilantro Brown Rice

Chicken Teriyaki

Ingredients:

• 1 (8-ounce) can crushed pineapple
• 3 tablespoons low-sodium soy sauce
• 2 tablespoon honey or agave nectar
• 1 teaspoon grated fresh ginger
• 1 small garlic clove, finely minced
• 4 boneless, skinless chicken breasts (about 2 pounds)

Directions:

1. To make the teriyaki sauce, place the crushed pineapple, soy sauce, honey, ginger and garlic a bowl, whisk to combine. Pour half of the teriyaki sauce in a resealable plastic bag and reserve the other half. Place the chicken breasts in the resealable bag, close and give it a good massage to coat with the marinade. Refrigerate for 30 minutes or up to overnight.
2. When ready to cook, turn on the broiler and place the rack in the middle position. Place the marinated chicken breasts on a foil-lined baking sheet and spoon some of the chunky pineapple/ginger from the marinade on top of the breast. It will help keep the chicken moist. Broil for 8 to 10 minutes on each side, for a total of 16-20 minutes. Discard any remaining marinade in the bag.
3. While the chicken is broiling, heat the reserved teriyaki sauce (that you had previously set aside in step 1) in a saucepan. Bring to a simmer and cook for 3 minutes or until thickened slightly.
4. When chicken is done, Slice the chicken, pour the teriyaki sauce over top and serve immediately.

Thanks to http://steamykitchen.com/24191-pineapple-chicken-teriyaki-recipe-video.html for the recipe!

Crispy Asian Brussels Sprouts

Ingredients:

• 1 pound fresh brussels sprouts
• 3 tablespoons vegetable oil (or other high-heat oil such as grapeseed)
• 3 tablespoons soy sauce (you can also use fish sauce here if you want something with a bit more flavor)
• 2 tablespoons maple syrup
• 2 tablespoons fresh squeezed lemon juice (about half a large lemon)
• 1 garlic clove, minced
• 1 tablespoon Sriracha sauce
• Pinch of black pepper
• Kosher salt

Directions:

1. Preheat oven to 400°F and set a rack on the very top.
2. Prepare the brussels by cutting off the base of each sprout, slicing them in half from top to bottom and remove the excess or loose exterior leaves.
3. Soak the cut brussels for a minute in water to clean them.
4. Drain and spread Brussels out on a paper towel to dry while the oven is preheating.
5. Cover a large rimmed baking sheet with foil (makes cleaning it easier later on) and spread the brussels out on the pan.
6. Generously drizzle the brussels with the oil and sprinkle with kosher salt. Stir with your hands to ensure brussels are all well-oiled and salted.
7. Place in the oven on the top rack for 50-60 minutes. After 20 and 40 minutes, stir the brussels to ensure all sides get crispy.
8. During the last 5-10 minutes of cooking, reduce remaining ingredients (soy sauce, maple syrup, garlic, sriracha, lemon juice and black pepper) in a sauté pan over medium-high heat until sauce is thickened, about 5 minutes.
9. Remove brussels from the oven after 50 to 60 minutes, once all brussels are nice and crispy.
10. Place them in a bowl and toss with some of the reduced sauce. Do this a little at a time as you don’t want the brussels to be soaked in sauce so they retain their crispy texture. You may have a little leftover sauce. Eat & enjoy!

Thanks to thebakermama.com/recipes/crispy-asian-brussels-sprouts/ for the recipe!

Cilantro Brown Rice

Ingredients:

• 1 tablespoon canola oil
• 3 cloves garlic, minced
• 1 large onion, chopped
• 2 cups long-grain rice (I used brown rice to make it healthier)
• 1 teaspoon kosher salt
• 3 to 4 cups low-sodium chicken broth
• Juice of 3 limes and zest of 2 limes (hold back juice of 1 lime for garnish)
• Chopped fresh cilantro, for garnish

Directions:

1. Heat the oil in a large skillet over medium heat. Add the garlic and onions and cook for 3 to 4 minutes. Reduce the heat to low and add the rice and salt. Cook over a low heat for 3 minutes, stirring constantly to make sure the rice doesn’t burn.
2. Add 2 cups of the broth and the juice and zest of 2 limes and bring it to a boil. Reduce the heat to low, cover and simmer for 10 to 15 minutes or until the rice is done.
3. Add more liquid as needed. The rice shouldn’t be sticky.
4. Just before serving, stir through the juice of 1 lime and lots of chopped cilantro.

Thanks to http://www.foodnetwork.com/recipes/ree-drummond/garlic-cilantro-lime-rice-recipe.html for the recipe!

Shrimp and Avocado Shrimp Ceviche

Amazing appetizer, side dish or lunch option! I made a huge batch and ate it two days this week for lunch!

Ingredients:

• 1/4 cup chopped red onion
• 2 limes, juice of
• 1 tsp olive oil
• 1/4 tsp kosher salt, black pepper to taste
• 1 lb jumbo cooked, peeled shrimp, chopped
• 1 medium tomato, diced
• 1 medium avocado, diced
• 1 jalapeno, seeds removed, diced fine
• 1 tbsp chopped cilantro

Directions:

1. In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
2. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

Thanks to http://www.skinnytaste.com/2011/05/zesty-lime-shrimp-and-avocado-salad.html for the recipe!