• DSC_2430

    White Bean Chili (Vegan)

    This chili recipe happened more by accident than anything else.  I was set to make a turkey and white bean chili for my family, but after a trip to the grocery store, I had way too many yummy veg ingredients to bother adding any meat to this dish.  Then my dear friend Laura got ill and I wanted […]

    Read More

    White Bean Chili (Vegan)

  • vegetable gyoza soup

    Vegetable Gyoza Soup

    Last night, which was Meatless Monday in our house, I made this quick and tasty soup.  Both my kids and husband asked for seconds, so you know it had to be good!  Took me no more than 10 minutes to prep: and in twenty we had a hearty, nutrient rich soup – with enough leftovers […]

    Read More

    Vegetable Gyoza Soup

  • Kale and white bean soup

    Kale and White Bean Soup

    I recently had this recipe published in Daniel Island Life magazine.  My good friend Lindsay made it last week for her kiddos.  Just like mine, they loved it  Here are some pics of her gorgeous kids! Thanks Lindsay! Savoring Fall Flavors We’re finally heading into the cooler months – which means it’s soup time in […]

    Read More

    Kale and White Bean Soup

  • Mario Olives

    Easy Grab n’ Go Snack for Kids

    My kids love olives, so when I ran into these Mario On-The-Go Snack Pouch Olives at Harris Teeter I grabbed a few for their lunch boxes. The kids loved them!  They come in two sizes: 1.05 oz is a perfect 50-calorie snack for kiddos and the 1.75 oz is a great 100-calorie snack for adults. […]

    Read More

    Easy Grab n’ Go Snack for Kids

  • photo-60

    Roasted Fennel with Parmesan

    Last night I made some whole wheat penne with sauce for my boys.  We usually enjoy roasted veggies with pasta, but I was in the mood for some fennel!  Fennel contains a host of potent antioxidant phytonutrients, and is also rich in fiber, folate, and potassium.  This dish literally took three minutes to prep and […]

    Read More

    Roasted Fennel with Parmesan

DSC_2430

White Bean Chili (Vegan)

This chili recipe happened more by accident than anything else.  I was set to make a turkey and white bean chili for my family, but after a trip to the grocery store, I had way too many yummy veg ingredients to bother adding any meat to this dish.  Then my dear friend Laura got ill and I wanted […]

Read More
vegetable gyoza soup

Vegetable Gyoza Soup

Last night, which was Meatless Monday in our house, I made this quick and tasty soup.  Both my kids and husband asked for seconds, so you know it had to be good!  Took me no more than 10 minutes to prep: and in twenty we had a hearty, nutrient rich soup – with enough leftovers […]

Read More
Kale and white bean soup

Kale and White Bean Soup

I recently had this recipe published in Daniel Island Life magazine.  My good friend Lindsay made it last week for her kiddos.  Just like mine, they loved it  Here are some pics of her gorgeous kids! Thanks Lindsay! Savoring Fall Flavors We’re finally heading into the cooler months – which means it’s soup time in […]

Read More

White Bean Chili (Vegan)

This chili recipe happened more by accident than anything else.  I was set to make a turkey and white bean chili for my family, but after a trip to the grocery store, I had way too many yummy veg ingredients to bother adding any meat to this dish.  Then my dear friend Laura got ill and I wanted to make her something chock full of antioxidant nutrients so that she could get back on her feet just a little bit faster. Here’s what I came up with and, frankly, I can’t wait to make again!  This chili will be one that I surely make on more cold nights this winter.  Hope you enjoy!

White Bean Chili

Serves 4-6

1 Tbsp extra virgin olive oil

1 shallot, minced

4 cloves garlic, minced

1/2 large sweet onion, chopped

2 yellow peppers, seeded and chopped

1 jalapeño pepper, finely chopped

2 cups water and 2 tsp vegetable base (I use Better Than Boullion Reduced Sodium Vegetable Base) or just 2 cups veggie broth

2 cans cannelini beans, rinsed and drained

1 bunch Swiss Chard, rinsed and dried, stems removed, chopped into large bite-size pieces

2 sweet potatoes, peeled and chopped

1 cup Trader Joe’s frozen roasted corn

1 tsp ground cumin

1/2 tsp ground coriander

1 1/2 tsp chili powder

1/4 cup fresh cilantro, chopped

Salt and pepper to taste

1.  In a large stockpot heat oil over medium high.  Add shallots, garlic and onion and sauté until translucent, taking careful attention not to burn.  Add yellow and jalapeño peppers and allow to sauté for two minutes.  Add water and base/broth and bring to a simmer.  Once simmering add the beans through the chili powder and cover pot.  Allow broth to simmer and cook all of the veggies until the sweet potatoes are fork tender.  Be sure to stir once in a while to distribute Swiss Chard evenly throughout.

2.  After 15-20 minutes when veggies are cooked, taste and season to your likeness.  I ended up only adding a pinch of pink Himalayan sea salt.  Stir in the cilantro and serve immediately.

You will love this chili!

 

Beautiful swiss chard

Beautiful swiss chard

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A whole ‘lotta YUM

 

Vegetable Gyoza Soup

Last night, which was Meatless Monday in our house, I made this quick and tasty soup.  Both my kids and husband asked for seconds, so you know it had to be good!  Took me no more than 10 minutes to prep: and in twenty we had a hearty, nutrient rich soup – with enough leftovers for lunch today.

Vegetable Gyoza Soup

Makes 8, 1 1/2 -cup servings

8 cups vegetable broth (I use 8 cups water and mix in about 5-6 tsp Better Than Bouillon reduced sodium vegetable base)

1 bunch kale, trimmed of stalks and cut into bite-size pieces

1 bunch green onions, about 6, thinly sliced white and green

1 large carrot, grated (or purchase shredded carrots, use 1/2 cup)

1 bag frozen Trader Joe’s Thai Vegetable Gyoza (do not thaw) – these are yummy potstickers you can find at TJ’s

Procedure:

1.  In a large stockpot bring vegetable broth to a simmer.  Add kale and allow to simmer for a few minutes.

2.  Add scallions, carrot and frozen vegetable gyoza and allow to simmer for approximately 5- 8 minutes.  Try not to over stir so that gyoza do not break.

Serve immediately!

vegetable gyoza soup

 

 

 

Kale and White Bean Soup

I recently had this recipe published in Daniel Island Life magazine.  My good friend Lindsay made it last week for her kiddos.  Just like mine, they loved it :)  Here are some pics of her gorgeous kids! Thanks Lindsay!

Savoring Fall Flavors

We’re finally heading into the cooler months – which means it’s soup time in our house! Soup is a wonderful way to help your family boost their intake of nutrient-rich, disease-fighting vegetables. This simple white bean and kale soup is chock full of dietary fiber, folic acid, vitamins K, A and C and potent antioxidants! There’s no easier way to reach the recommended 9 daily servings of fruits and veggies than with a bowl of nutritious soup.

As you can see from the picture, my boys devoured the sample bowl I photographed. They loved it!

 

White Bean and Kale Soup

Serves 6-8

 

Ingredients:

2 Tbsp extra virgin olive oil

1 ½ cups finely chopped yellow onion

1 ¼ cup peeled and diced carrot

1 ¼ cup diced celery

2 Tbsp (about two large cloves) finely chopped garlic

2 Tbsp diced shallot

1 tsp dried thyme

1 tsp dried oregano

1/8 tsp dried sage

8 cups vegetable broth (I use Better Than Bouillon Reduced Sodium Vegetable Base – available at most grocers – I used 8 c water and 6 tsp base)

1 bunch Lacinato kale, washed, trimmed and cut into bite-size pieces

1 can rinsed, drained cannellini beans

Salt and pepper, to taste

Store bought pesto to dollop before serving.

 

In a large stock pot, heat the olive oil over medium-high heat. Add the onions and saute until golden. Add the carrots, celery, garlic, shallot and a little salt to taste. Saute for 3-4 more minutes. Add dried herbs. Follow this with water and base and stir to combine. Add the beans and allow to simmer for 20 minutes. Finish with the kale and allow to simmer until greens have wilted.

Serve in soup bowls with a dollop of pesto and/or Parmesan cheese. Enjoy!

Nutrition Facts (1/8 of recipe):

Calories 105, Total fat 4g, Saturated fat 1g, Trans fat 0g, Cholesterol 0mg, Sodium 537mg, Potassium 324mg, Carbohydrates 16g, Dietary Fiber 5g, Protein 5g

Lindsay's son eating it up!

Lindsay’s son eating it up!

And her beautiful daughter!

And her beautiful daughter!

My boys souping it up!

My boys souping it up!

Easy Grab n’ Go Snack for Kids

My kids love olives, so when I ran into these Mario On-The-Go Snack Pouch Olives at Harris Teeter I grabbed a few for their lunch boxes.

Mario Olives

The kids loved them!  They come in two sizes: 1.05 oz is a perfect 50-calorie snack for kiddos and the 1.75 oz is a great 100-calorie snack for adults.  Flavors include Pitted with Roasted Red Pepper (Black), Pitted Seasoned with Sevillian Spices (Green), and Pitted with a Hint of Thyme (Kalamata), to name a few!

A great source of monounsaturated fat and a healthy snack for all – check out Mario’s website which contains some fun recipes too!

Roasted Fennel with Parmesan

Last night I made some whole wheat penne with sauce for my boys.  We usually enjoy roasted veggies with pasta, but I was in the mood for some fennel!  Fennel contains a host of potent antioxidant phytonutrients, and is also rich in fiber, folate, and potassium.  This dish literally took three minutes to prep and twenty to roast, so its ready to be a regular easy side-dish in your home.

FYI: raw fennel has a licorice-like flavor; when roasted that flavor greatly dissipates and what is left is a creamy, buttery like mouthfeel of wonderfulness!

Roasted Fennel with Parmesan

Serves 4

Ingredients

1 large bulb fennel, fronds and stalks and core removed, sliced diagonally into 1/2-inch rounds

1 Tbsp extra virgin olive oil

1/4 cup freshly shaved parmesan cheese

Sea salt and black pepper to taste

Optional: dollop of pesto to top on each serving after roasting

Preheat oven to 400 degrees F.  Line a baking sheet with aluminum foil.  Spray foil with a bit of cooking spray.

Arrange fennel slices on even layer across baking sheet.  Drizzle with olive oil and top each slice with some parmesan cheese, salt, and pepper.  Roast in oven for approximately 20 minutes or until fennel crisp-tender and slightly caramelized and cheese melted.  Serve immediately.

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