Roasted Brussels Sprouts

Brussels spouts? Oh-yes please! You may have turned your nose up at these cute little cabbages, but try them again, especially roasted.  Roasting brings out the natural sugars in vegetables, making them sweeter tasting, without adding on the calories.  You will amaze even the kiddos (yes, they will try them, maybe even ask for seconds).
Brussels sprouts are in the cabbage/cruciferous family, which has been linked to many health benefits such as decreased cancer risk, heart health, and detoxifying. The following is a super easy and enjoyable way to eat these little powerhouses!

Serves: 8 sides 
Ingredients:

• 2 pounds of Brussels sprouts
• 1 tbsp olive oil or coconut oil
• 1/4 tsp salt 
• freshly ground pepper
• 1-2 tbsp of balsamic (our favorite is an espresso flavored balsamic, but regular is fine)

Instructions:

1. Cut sprouts in half length wise
2. Place onto a cooking sheet (our favorite is a stoneware sheet, but regular cookie sheet with a rim is fine)
3. Drizzle with oil and sprinkle with salt and freshly ground pepper
4. Roast at 375 for 15-20 minutes until slightly browned, flipping half way through to cook evenly. Be sure not to overcook, or you'll decrease the nutritional value, as well as run the risk of making them bitter.
5. Drizzle with balsamic and enjoy!
   

Nutritional Benefits:

• High in Vitamin K: 194% in 1 cup (about 3 oz)
• Jam packed with Vitamin C (yes, it's in more than oranges!) 120% of daily value in just 1 cup/3 oz.; an amazing anti-oxidant that helps with immune function
• Anti-oxidant
• Anti-inflammatory
• Reduces risk of heart disease, improves circulation, decrease cholesterol
• Zero Fat raw, in this recipe low in Fat: 14g of fat in entire recipe, due to oil
• Good source of  Fiber: 3 g per 3 oz serving

Asian Sloppy Joes

We've been craving Asian recipes this week.  This is not your usual sloppy joe.  This recipe is a fresh twist on a classic food.  It was devoured by our family.  This recipe is high in protein, low in fat and sugar, a great heart healthy dinner.  It was adapted from a food and wine recipe to reduce the salt and oil:   http://www.foodandwine.com/recipes/asian-sloppy-joe-sliders

Serves 4-5       Prep Time: 15 minutes     Cook Time: 7 minutes
Ingredients:

• 1/2 tbsp sesame oil
• 1 tbsp freshly minced ginger (we keep ours in the freezer so we always have it on hand)
• 1-1/2 tbsp minced garlic
• 1/2 c chopped celery
• 1 red onion, chopped (about 1 c)
• 1 tsp sabal oelek/asian garlic sauce (you can add more if you like it spicy, we cut it to make it good for the kids)
• 1 tbsp rice wine vinegar
• 1/2 c Hoisin sauce
• juice of 1 lime (about 3 tbsp)
• 1 pound of organic ground chicken or turkey (could use soy if desired)
• 1 c chopped tomatoes
• salt (we didn't add any since Hoisin sauce is high in sodium) & freshly ground pepper to taste

Instructions:

1. Saute celery, and onion in sesame oil until softened
   
2. Add in meat, seasonings, & tomatoes
   
   
   
   
3. Saute until cooked through about 5 minutes, adding in ginger and garlic towards the end to maximize their nutritive benefits
4. Serve atop salad, rice, as a lettuce wrap (use bib lettuce), or on slider rolls

   

   Lettuce Wrap

   
   

As A Salad

Nutritional Benefits:

As a Slider

• Low in Calories
• Low in Fat: heart healthy
• High in Protein: essential for repairing and rebuilding tissues
• Ginger: anti-inflammatory (reduces swelling)  and aides in digestive stimulation, immune health
• Garlic: anti-inflammatory, heart heart (lowers cholesterol/blood pressure/triglycerides), anti-microbial

Nutritional Information Meat Mixture

(4 servings):

Calories: 250 (1,001 in whole dish)

Fat: 5.5g (22g in total dish )

Carbs: 26g (104 g in total dish)

Fiber: 1.3 g (5g in total dish)

Protein: 22.8g  (91 g in total dish)

Vitamin C: 75% of daily needs in total dish

Iron: 57% of daily needs in total dish

Thai Salad

Wanting a light dinner which will make a great lunch the next day? This salad was inspired by a craving from a stand at the Ithaca Farmer's Market.  There is an awesome noodle stand there, and well, we felt like eating that tonight but couldn't drive the 3 hours it would take to get it! This whole dish (including if you were to make the grilled shrimp) will take no more than 30 minutes to make and assemble.
Cabbage is a member of the cruciferous family and is jam packed with Vitamin K and C.  It has amazing properties for healing. It's properties aide in digestive health, decreases cholesterol, is an anti-oxidant & anti-inflammatory, and has been shown to prevent forms of cancer.
Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19 .

Makes 6 servings        Prep Time: 15 minutes       Cook Time: 10 minutes
Ingredients:
Salad:

• 6 cups of chopped or shredded Nappa cabbage (Bok Choy or other cabbages would work well too-this is about 3/4 of a head)
  
• 2 cups of shredded carrots
• 1 cup minced celery
• 1/2 cup of chopped scallions
• *2/3 package of buckwheat noodles (2 bundles) cooked and rinsed with cold water
• 1/2 tsp sesame oil
• Bean sprouts
  
  

*Note: If needing gluten free, make sure buckwheat noodles are 100% buckwheat. Often buckwheat noodles have wheat flour in them as well.  If you can't find them-use brown rice noodles)

Dressing (keeps for weeks, and you'll have a bunch left over):

• 6 tbsp organic peanut butter (we used crunchy)
• 3/4 c boiling water
• 4 tbsp rice wine vinegar (if you don't have this, cider vinegar would be fine but not balsamic)
• 1 tbsp honey
• 1 tsp kosher salt
• 1 tbsp chopped garlic
• 1/2 tbsp fresh chopped ginger
• 1 lime-about 2-3 tbsp juice
• *optional-for added spice: add in 1-2 tsp Siracha/Asian chili sauce

Instructions:

1. Cook noodles and drain, toss with sesame oil and let cool
2. Mix rest of salad ingredients in a bowl (don't add noodles)
3. Place peanut butter into a bowl, add in boiling water, stir until combined
4. Add remaining dressing ingredients
5. Pour desired amount of dressing onto the noodles and toss, reserving the majority for salad

Assembly:

1. Place lettuce in bowls, and mix in desired amount of noodles
2. Pour desired amount of dressing on and toss (we didn't use much)
   
3. Top with bean sprouts, protein of your choice (we used grilled shrimp, tofu would be good too!), and more Siracha (for the heat lovers)
   
   
   
   

Nutritional Benefits:

• High in Protein (if using shrimp)
• Low in Fat (entire dressing has 48g-making it no more than 5 g per serving-that's assuming you use a lot of dressing)
• Vitamin A: carrots; bone, tooth, and eye health
• Vitamin K: cabbage 66.5% of daily needs in 1 cup: needed for bone & tooth health, aides in proper clotting of blood, prevents cardiovascular disease & diabetes
• Garlic: anti-inflammatory (reduced inflammation), heart health (lowers cholesterol/blood pressure/triglycerides), anti-microbial, anti-oxidant
• Ginger: anti-inflammatory, aides in digestion, anti-tumor growth, anti-oxidant
• Vitamin C (immune health): from cabbage (43% in of daily needs in 1 cup) and limes
• *Vegan & gluten free (if not topping with shrimp and using gf noodles)

Pumpin' Pumpkin Bars-gluten free & vegan!

 

 So we're experimenting with pumpkin this month and found these awesome pumpkin brownies. Unlike another recipe we made with beans (that was more like a pumpkin pie), these turned out more cake-like, soft and moist.  YUM YUM! We adapted this recipe slightly from www.ambitiouskitchen.com taking out the refined sugar.  These freeze awesome and are a total crowd pleaser while being healthy!
    The 2 main components in this recipe are oats & pumpkin, both power houses in terms of nutritional value. Pumpkin is packed with Vitamin A, needed for red blood cell creation, bone and teeth development, and immune health.  Oats are very high in maganese.  Maganese is essential for:

• Help your body utilize several key nutrients such as biotin, thiamin, ascorbic acid, and choline
• Keep your bones/teeth strong and healthy
• Help your body synthesize fatty acids and cholesterol
• Maintain normal blood sugar levels
• Promote optimal function of your thyroid gland
• Maintain the health of your nerves
• Protect your cells from free-radical damage

Source: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77

Ingredients:

• *2 1/2 c oat flour (we take 2 1/2 c organic rolled oats and grind them up for a few seconds in our Vitamix/blender and measure out to make sure to have 2 1/2 c flour)
• 1 cup pumpkin
• 1/4 c honey
• 1/4 cup molasses 
• 1/2 c unsweetened applesauce
• 1 tsp coconut oil
• 2 heaping tsp cinnamon (we love cinnamon)
• 1/4 tsp nutmeg
• 1/4 tsp salt
• 2 tsp vanilla
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 or 1/3 c chocolate chips (vegan) + 2 tbsp for top
  

*use certified gluten free oats if needed

Instructions:

1. Preheat oven to 350 and spray an 8x8 or 9x9 pan with cooking spray (could make it in a larger pan, but these wouldn't end up as thick, and watch timing if you do so).
2. Make oat flour-by pulsing rolled oats in blender until flour forms
3. Mix wet ingredients together.  Mix dry ingredients (excepts chips) in a separate bowl and gradually add in dry ingredients.
4. Fold in chips and pour into pan
5. Bake for 20 minutes or until cake tester comes out clean. Cool and slice.
   
   
   

Nutritional Benefits:

• Pumpkin: high in beta carotene (Vitamin A): great for immune, bone, teeth and eye health, 1 c-840% of daily needs!
• Oats: high in fiber 1/2 c dry=4 g fiber and maganese (1c=68% of daily value) 
• Low in sugar/no refined sugar
• Low in fat
• Anti-inflammatory
• Anti-oxidant

Nutritional Information (based on 16 squares, but you could easily get 20 out of these)

Calories: 121 (in total recipe: 1938)

Fat: 3.3g (in total recipe: 53g)

Carbs: 21.7g (in total recipe: 347g)

Fiber: 1.8g (in total recipe: 28g)

Protein: 1.7g (in total recipe: 27 g)

Molasses Corn Muffins

The typical corn muffin is either loaded with fat or super dry.  Theses are neither! We borrowed the base of a Martha Stewart recipe and tweaked it to make it low in sugar (no refined) and fat.  This muffin is awesome with chili, stew, or reheated for a morning quick breakfast to go. We use organic ingredients whenever possible.

Made 10 muffins (1/4 c batter in each)
Ingredients:

• 3/4 c corn meal (we use organic stone-ground)
• 1/2 c whole wheat flour (could sub out oat flour if you'd like gluten free)
• 3/4 c skim milk
• 1 egg
• 2 tbsp molasses
• 3 tbsp coconut oil (melted)
• 3 tbsp unsweetened apple sauce
• 1/2 tbsp baking powder
• 1/2 tsp salt

*optional addition fresh/froze corn kernels (1/4 c) to add additional fiber

Instructions:

1. Preheat oven to 400 degrees and spray muffin tin with cooking spray 
2. Melt coconut oil
3. Add all ingredients into a bowl and blend
4. Using 1/4 c measurements, place into muffin tin.  Our made 10 muffins.  For the empty 2 containers, we add a little water to help the other muffins cook evenly and to prevent the pan from burning.
   
5. Bake for about 15 minutes, or until tester comes out clean.
6. Let cool for 5 minutes and remove from tin and enjoy! Click here for a vegetarian chili recipe to go with these.
   

Nutritional Benefits:

Coconut Oil: no cholesterol, non-inflammatory

Molasses: high in potassium (236 mg in each muffin), iron, calcium, and low in sugar

Whole Wheat Flour: higher in fiber & protein than white flour, less refinement allows for longer digestion and less spiking of glucose levels in the blood stream

Low in Fat

Low in Sugar

Nutritional Information per muffin:

Calories: 119

Fat: 5 g

Carbs: 15 g

Fiber: 1.4 g

Protein: 3 g

Vegetarian Chili

It's chilly outside-and you want something warm to eat for dinner tonight (and tomorrow night).  How about Chili when it's chilly?! This healthy and satisfying meal will serve your family for 2 days-who doesn't love left overs? This recipe makes a big batch-feel free to cut it in half if you don't want it for more than 1 night.

Serves 10. Prep time: 20 minutes   Cook time (hands off): 40 minutes if using a pressure cooker, 1 hr 20 minutes if using traditional pot
Ingredients:

• 8 c beans-we used kidney and black beans (we did half and half)
• 2 c chopped carrots (unpeeled)
• 2 c chopped/peeled sweet potatoes
• 3 c onions
• 1 28 oz can chopped tomatoes (or whole and cut up)
• 1 16 oz can tomatoes
• 3/4 c barley 
• 1/2 c banana peppers (or 1 c of green peppers to reduce your spice)
• 3-4 cloves garlic
• 1 dark beer (optional)-if omiting, add more liquid
• 1-2 c water (depending on how much liquid is in your tomatoes)
• 4 tbsp chili powder
• 2 tbsp cumin
• 1/4 tsp cayenne
• 2 tsp salt

Instructions:

1. Combine all of the ingredients into a pot except barley (save for later or see step 4)
2. If using a pressure cooker-bring up to boil and reduce heat once detector pop, cook for 20 minutes
   
3. If using a traditional pot, bring to a boil, and reduce to a simmer for about 50 minutes-1 hour
4. Add in barley and bring back up to a boil (we did this because we didn't want the barley to expand too much but you could add it in with everything in the beginning)
5. Cook for another 20 minutes, until barley has softened (without pressurizing if using the pressure cooker)
6. Serve over brown rice or with these awesome molasses corn muffins, top with low fat cheese. Even better the next day!
   
   
   
   

Nutritional Benefits:

• High in Protein: awesome for healing and repairing damaged tissues-1c of kidney beans=15g of protein
• High in Fiber, 1c of kidney beans=13g of fiber in just the beans, Barley= 6g of fiber in 1 cup cooked: barley expands about 3-4xs (veggies are high in fiber too): essential for eliminating toxins from the body, aiding in digestion, and helping to maintain proper blood sugar levels
• Anti-inflammatory
• Low in Fat (almost no fat, less than 1g/1c of beans)-heart healthy
• High in Vitamin A (carrots & sweet potatoes): great for bone, teeth, and eye health
• High in Potassium-840 mg in 1 cup of beans
• High in Iron-about 20% of daily needs in 1 cup of beans: essential for oxygenating your muscles and improving circulation 
• Barley: high in fiber 54% of daily needs in 1 cup of cooked barley, great for diabetics in controlling blood sugar levels, high in magnesium, helps lower cholesterol

Pumpkin Pudding-Vegan

Looking for the fastest dessert ever? Here it is! Great for fast week night dessert. Awesome as a smoothie or throw it into the freezer for a vegan ice cream! Yum!

Ingredients:

• 12 oz silken tofu (I used one pack of Nasoya silken tofu).
• 1/4 cup maple syrup (might want a little more, maybe 1 tbsp)
• 1 cup canned pumpkin, unsweetened
• 1 tsp cinnamon
• 1/2 tsp ginger
• 1/4 tsp nutmeg
• 1 tsp vanilla
• 1 tbsp chia seeds
• 1/2 tbsp flax seeds
• 1/4 tsp salt 

Instructions:

1. Place all ingredients into a blender (we used a Vitamix)
2. Pour into 4 ramekins or pudding cups
3. Place in refrigerator, eat chilled 

Nutritional Benefits:

• Pumpkin: packed with Vitamin A: nutrient that aides in the healing process of bones, teeth, and other tissues
• Anti-inflammatory
• High in Protein: great for healing and rebuilding tissues
• Low in Sugar and no processed sugar (1 tbsp per serving)
• Rich source of Omega 3 fatty acids: excellent for heart health
• Source of Fiber

Nutritional Information:

Calories:147

Fat:5 g

Carbs:22 g

Fiber: 2 g

Protein:6.5 g

Calcium: 20% of daily needs

Vitamin A: 190% of daily needs

Pumpkin Muffins-gluten free

Made with oat flour, these super fast muffins are an awesome side dish to stews, soups, or to pop and go in the morning! Packed with potassium and Vitamin A-how can you go wrong? They're also low in fat and sugar (with no processed sugars).  Kid approved!

Makes: 12        Prep and Cooking Time: 30 minutes

Ingredients:

• 2 c oat flour (or other flour)-to make pulse 2 c rolled oat in a blender, measure out 2 c
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 tsp cinnamon
• 1 tsp ginger

• 3/4 c pumpkin
• 1/4 c maple syrup
• 3 tbsp molasses
• 1/2 cup milk (we used skim, but could use almond or soy) + 2 tbsp
• 1 egg
• 1/2 tsp vanilla
• 1 tbsp coconut oil
• 1/4 c apple sauce

Ad-ins: pecans, fresh cranberries, chopped apple, dried cranberries, and/or chocolate chips (totaling about 3/4 c)

Instructions:

1. Preheat oven to 350
2. Mix dry ingredients in a separate bowl
3. Mix wet ingredients into a mixer or blender
4. Add in dry ingredients
5. Mix until blended.  Add optional ingredients (we added 3/4 c cranberries-fyi they're tart)
6. Pour into muffin cups and bake about 15-20 minutes until tester comes out clean. Let cool for 15 minutes and remove from pan.  Serve warm or at room temp.  These will freeze well!
7. Serve with this chicken stew below.
   

Nutritional Benefits:

• Packed with Potassium (2664 mg) & Vitamin A (150% of daily value in entire batch)
• Low in Fat (only 14 g in entire batch)
• Low in Sugar
• High in Antioxidants
• Good Source of Vitamin C (cranberries)
• Gluten Free
• Anti-inflammatory

Nutritional Information in Entire Batch Made With Cranberries:

Calories: 1340 (each muffin=112)

Fat: 29g (2.4g/muffin)

Carbs: 245g (20g/muffin)

Fiber: 18g (1.5/muffin)

Protein: 36g (3g/muffin)

Chicken Stew

Who doesn't love a big bowl of healthy stew? You will not be saying "Where's the Beef?!".  This satisfying one pot wonder is great to prep the night before and have ready to be put on the stove to cook the next day for dinner.  Impressive dinner in a on a Friday night-with minimal effort? Here you go!

Serves: 8 (plus left overs)  Prep Time: 20 minutes Cooking Time: 20 min (pressure cooker), 40 minutes traditional 

Ingredients:

• 2 c mushrooms-chopped
• 2 c sweet potatoes (about 2 medium)
• 2 c chopped carrots (don't peel-more nutrients this way)
• 2 c chopped eggplant (about 1 medium)
• 1 c celery
• 3 c tomatoes (about 2 large)
• 3 c cabbage* (optional-we used it)
• 2 c chopped onions
• 2-3 cloves garlic, chopped
• 1 1/3# chicken thighs cut into strips
• 1 c white wine
• 2 c water/broth (we used water)
• 1/2 tsp pepper
• 1 1/2 tsp salt
• 2 tsp ground sage (or 2 tbsp fresh)
• 2 tsp dried thyme (or 2 tbsp fresh)

*if thicker sauce is desired you'll need 1/4 c of corn starch (see instructions)

Instructions:

1. Chop all ingredients and place into a large pot (we used a pressure cooker-but a traditional stove pot is fine).  You can stop at this step and put everything in the fridge for the next day if you want.
   
2. Bring to a boil, and then down to a simmer until chicken is cooked, about 40 minutes.  If using a pressure cooker, you may need to add an addtional cup of water.  Bring to a boil (until pressure pops) and then reduce heat for 20 minutes.  Turn off and allow pressure to drop.
3. If you'd like to thicken the sauce, remove 1 1/2 c of the liquid into a heatproof measuring cup.  Stir in 1/4 cup of cornstarch.
4. Pour cornstarch liquid back into the pot and bring back up to a boil for about 2-4 minutes until thickened.
   
   
   
5. Serve with fresh muffins or bread.  We served these cranberry oat muffins.
   
   

Nutritional Benefits:

• High in Fiber
• High in Protein: awesome for repairing and rebuilding damaged tissues
• Low in Fat
• High in Vitamin A (carrots and sweet potatoes): great for bone, teeth, and eye health
• Anti-inflammatory 
• Full of Anti-oxidants (entire dish contains 1465% of daily needs)
• High in Potassium (entire dish contain 3913 mg)
• Good source of Vitamin C (entire dish contains 326% of daily needs)
• No added fat or sugar

Nutritional Information in Entire Dish:

Calories: 2104 (if 8 servings 263/serving)

Fat: 61g (if 8 servings 7.6g/serving)

Carbs:170 g (if 8 servings 21g/serving)

Fiber: 41g (if 8 servings 5g/serving)

Protein:199g (if 8 servings 25g/serving)

Asian Shrimp and Rice

Your own take-out, made in in less time than it would take you to order and pick up.  Not to mention-WAY healthier!  Shrimp is high in protein and very low in fat.  This recipe gives a little zing to the shrimp.  

Serves 4    Prep Time: 5 minutes     Cooking Time: 3 minutes (for shrimp, more for rice and greens))

Ingredients:

• 1 1/3 pound of peeled and deveined shrimp (we buy it frozen so we can have a fast, go to meal on a weeknight-defrost in a bowl of cold water in 10 minutes)
• 1/4 tsp fresh ground pepper
• 1/2 tbsp olive oil (to prevent sticking)
  

For the sauce: 

• 1/4 cup soy sauce
• 1 tbsp tomato paste (or if not on hand, you can sub ketchup, but use organic, regular is full of corn syrup)
• 1/3 cup orange juice
• 3 tbsp honey
• 1 tablespoon rice wine vinegar
• 2 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (less or more-we omitted for our kids and added after)
• 1/4 cup of chopped scallions
• 1/8 tsp sesame seeds

Instructions:

1. Mix shrimp ingredients together, let sit whille you mix sauce
2. Mix sauce ingredients, except scallions.  Heat sauce on low while shrimp cooks.
3. Grill shrimp on inside or outside grill.  Cook until shrimp is pink
4. Toss shrimp with sauce, mix in scallions and sesame seeds
5. Serve on top of brown rice and sauteed greens

Nutritional Benefits:

• Low in Fat: great for heart health and circulation
• High in Protein: great for healing & repairing tissues
• High in Fiber & calcium when eaten with greens and brown rice

Nutritional Information (shrimp in entire dish):

Shrimp:

Calories: 585

Fat: 12.6.g

Protein: 110.6

Iron: 90% of daily needs

Sauce:

Calories: 263

Fat: 0g

Protein: 4.5 g

Carbs: 62 g

Sodium: 2450 mg

Total per serving for shrimp plus sauce:

calories: 212

Fat: 3 g

Protein: 29 g

Carbs: 15.5 g