Pumpkin Kale Calico Bean Stew

I had this for lunch yesterday, and it was filling and delicious- plus it's only 268 calories per serving with 13 grams of fiber and 15 grams of protein!

1/2 cup dried Great Northern beans
1/2 cup dried pinto beans
1/2 cup dried black beans
4 cups unsalted vegetable stock
1 15 ounce can pumpkin
1 cup chopped onion (1 large)
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano, crushed
1 teaspoon chili powder
3/4 teaspoon salt
4 cups roughly chopped fresh kale (3 ounces)
1 14 1/2 ounce can Italian-style stewed tomatoes, undrained and cut up
1 cup frozen shelled sweet soybeans (edamame), thawed
1 tablespoon hot sauce

Read the full recipe and directions at Better Homes and Gardens.

Healthy Snow Lemon Sorbet

With the insane amount of snow, we've been eating a lot of snow "ice cream", so I wanted to look for a healthier alternative.  I thought this "snow sorbet" turned out quite well, and it's ready in minutes,.  What could be better?

Ingredients:

• 1 large bowl of fresh snow
• 1/4 c. lemon juice
• 1/4 c. cold water
• 4 packets stevia
• 1-2 tbs. sugar (optional)

Directions:

1. Combine lemon juice, water, stevia, and sugar (if using) until stevia and sugar are dissolved.  I used a shaker bottle that I usually use for a protein shake and it worked really well.
2. Collect a bowl of fresh snow.
3. Add lemon juice mixture to the snow a little at a time, stirring until you reach the right consistency.  If it gets too soupy, add more snow.
4. Eat immediately, snow sorbet does not keep!

Note: if the sorbet is too tart, add more water or stevia/sugar.

Crockpot Mushroom Barley Lentil Stew

I made this tonight and it was absolutely delicious.  Warm, comforting, and healthy.  Barley and lentils are full of fiber, which helps you to feel satisfied.  This is also a very easy dish to put together.

Ingredients:

1 onion, chopped
6 cups water
1-2 tbs. Better Than Bullion Vegetable Base
1 16 oz. package sliced fresh mushrooms (or more for extra deliciousness)
3/4 cup uncooked pearled barley
3/4 cup dried brown lentils
3 garlic cloves, minced
1 tsp. thyme
1/4 tsp. sage
3 bay leaves
1 tsp. dried basil
1/2 tsp. pepper
Olive oil
Salt to taste

Directions:

Saute onion in olive oil until translucent.  This step is optional, but gives the stew a more complex, mellow flavor.

Throw all the ingredients in your crockpot and stir.  Add olive oil to taste (I add several tablespoons of olive oil to every soup or stew I make, which gives it a wonderful flavor).

Cook for 8 hours on low or 4 hours on high.  It can also be made on the stovetop.

Add salt to taste if needed after cooking.

Chocolate Chia Smoothie

This chocolate chia smoothie recipe is a wonderful, health filled way to start the morning.  It also tastes awesome and is great for kids too!

1 banana, peeled
1 cup tightly-packed fresh spinach
1 cup ice
1 cup milk (I used almond milk)
3 Tbsp. chia seeds
2 Tbsp. unsweetened cocoa powder (I used dark cocoa powder)
1/2 tsp. vanilla extract
(optional: 1 Tbsp. honey, if needed to sweeten)

See the entire recipe and directions at Gimme Some Oven.

Pumpkin Banana Breakfast Cookies (or Muffins)

My daughter loves these, and seems to think they're a treat for breakfast, when in fact they're reasonably healthy. This same recipe can be used for muffins or a loaf.

2 cups whole wheat flour
1 teaspoon baking soda
1/4 teaspoon salt
1 tsp. cinnamon
1/2 cup oil (coconut oil tastes particularly delicious, but any will do)
3/4 cup brown sugar (this amount can be reduced significantly if desired)
2 eggs, beaten
1 can pumpkin
2 bananas, mashed
1 tsp. vanilla extract

Optional: chocolate chips

1.    Preheat oven to 375 degrees F (175 degrees C). 
2.   In a large bowl, combine flour, baking soda, cinnamon, and salt. In a separate bowl, combine pumpkin, oil, mashed bananas, eggs, vanilla extract and sugar until well blended. Stir pumpkin mixture into flour mixture; stir just to moisten. Drop by scoops onto a cookie sheet.
3.   Bake in preheated oven for 20 minutes, or until the bottoms are lightly browned.

The Ultimate Detox Salad

I don't know if a better detox salad than this exists, it is that good.  It is full of flavor and antioxidants, and will surely help to put you on the right track after the indulgences of the holidays.

For the dressing:
1/3 cup grapeseed oil
1/2 cup lemon juice, fresh
1 tablespoon ginger, peeled and grated
2 teaspoons whole grain mustard
2 teaspoons pure maple syrup, optional
1/4 teaspoon salt, or to taste

For the salad:
2 cups dinosaur kale, tightly packed and thinly sliced
2 cups red cabbage, thinly sliced
2 cups broccoli florets
2 large carrots, peeled and grated
1 red bell pepper, sliced into matchsticks
2 avocados, peeled and diced
1/2 cup fresh parsley, chopped
1 cup walnuts
1 tablespoon sesame seeds

Read the complete recipe and directions at The Roasted Root.

Stir-Fried Buckwheat

This is a healthy twist on traditional fried rice.  Buckwheat is full of fiber and protein and is a delicious and unique grain!

1 cup buckwheat groats
1 large egg, lightly beaten
2 cups reduced-sodium vegetable broth
2 tablespoons soy sauce (regular or reduced-sodium)
2 tablespoons unseasoned rice vinegar
1 teaspoon Asian chile paste or Siriacha
1 teaspoon sugar
2 tablespoons toasted sesame oil
6 scallions, thinly sliced
2 garlic cloves, minced
1 tablespoon minced fresh ginger
2 large carrots, shredded through the large holes of a box grater
1 red bell pepper, seeded and chopped
1/2 pound green beans, cut into 1/2-inch pieces

To read the directions and complete recipe go to Epicurious,

Apple Flaxjacks

I love these flaxjacks!  They're a super healthy way to start the day!

• 1 jumbo egg
• 2 Tbs. ground flax seed, such as Barlean’s Forti-Flax
• 1 small apple, unpeeled, cored, and shredded1/2 tsp. ground ginger and/or cinnamon
• 2 tsp. dry sweetener (such as palm sugar or erythritol), or a few drops NuNaturals Vanilla Stevia, optional
• 2 tsp. coconut oil

Read the full recipe and directions at Better Nutrition.

PER SERVING: 299 cal; 10g pro; 21g total fat (10g sat fat); 22g carb; 208mg chol; 84mg sod; 6g fiber; 14g sugars

Single Serving Sugar Free Hot Chocolate (Dairy Free)

You can put this recipe together quicker than the time it takes to heat the water.  It’s delicious and really hits the spot on a cold night, plus this recipe uses cacao (raw cocoa powder) which is full of antioxidants!

3 tbs. soy milk powder (or regular dry milk powder)

2 tsp. Navitas cacao powder* (or cocoa powder)    

2 packets NuNaturals Stevia

1/8 tsp. salt

1 cup hot water

Optional:  Dandies vegan marshmallows 

Optional:  1 tsp. sugar 

Combine all ingredients in a large mug, add hot water and mix together.  I found I needed to use a whisk since the soy milk powder has a tendency to clump.  Whisking the hot chocolate also makes it creamy and foamy, even better!

I really like NuNaturals stevia for this; I think it’s the best tasting stevia I’ve tried.

*Cacao powder is raw cocoa powder, and it full of antioxidants.  Here is a great article on some of its benefits.

Optional:

• If you want to make it even better, top it with a couple Dandies vegan marshmallows.
• I also added an option to add a teaspoon of sugar.  Drinks sweetened with stevia alone are good, but when you add a small amount of sugar, it really gets rid of any stevia taste there is and makes it taste fantastic while still having reduced sugar and calories.

Raw Peppermint Patties

An easy to make, healthy dessert, with just a handful of ingredients?  Yes please!  

INGREDIENTS:

• 1 c. shredded coconut (unsweetened)
• 2 tsp agave or maple syrup (use to taste–if you need more, add by 1/2 tsp until desired preference)
• 2 tsp coconut oil, melted
• 1/2-1 tsp peppermint extract (depending on preference)
• Raw Chocolate Recipe (use in melted form)

Read the complete recipe and directions at Fork and Beans.

Ultimate Vegetable Soup

This soup is health in a bowl- I feel healthy just looking at it!  It's a perfect remedy for the constant holiday cookies and sweets that fill the month of December. 

Ingredients:

1 onion
3 cloves garlic
2-3 carrots
1 zucchini
1 1/2 cups cabbage
2 cups broccoli
2 cups cauliflower
1 1/2 cups mushroom
1 1/2 cups cut green beans (frozen)
1 1/2 cups peas (frozen)
1 1/2 cups corn (frozen)
Large handful spinach, or more
15 oz. can diced tomatoes (and/or fresh)
8 cups vegetable broth
Salt to taste

Read the entire recipe and directions at The Garden Grazer.

 

Slow Cooker Quinoa Tex Mex

I love crockpots.  It's such a fantastic thing to throw a bunch of things in a slow cooker and then to come back hours later to a fantastic smelling house and a meal that's ready to eat.  This is a healthy vegetarian recipe that's quick to put together and is sure to please everyone in the house.  Quinoa is a fantastic, high protein grain (plus it's gluten free).

1 and 1/2 cups quinoa, well rinsed
1 can (15 ounces) black beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes, undrained (I used Hunt's)
1 can (15.25 ounces) corn, drained and rinsed
1 cup sweet peppers, chopped
1 poblano chili pepper ( about 3/4 cup), chopped
1/2 teaspoon minced garlic
1/2 cup yellow onion, chopped
2 tablespoons chili powder
1 and 1/2 teaspoons ground cumin
3 cups water (or chicken broth)
1/4 cup cilantro, chopped
1 tablespoon fresh lime juice
2-4 tablespoons taco seasoning
1 and 1/2 cups mozzarella cheese, shredded
Optional: green onions, salt and pepper to taste

Read the complete recipe and directions at Chelsea's Messy Kitchen.

Jamaican-Spiced Pumpkin Pie (Dairy Free, Soy Free)

I don't eat dairy, but I absolutely love pumpkin pie.  I've tried a lot of different dairy free recipes over the years, and this is the best I've found.  It's a new twist on the classic pumpkin pie, and uses coconut milk instead of the condensed milk found in most recipes.   

• One 15-oz. can pure pumpkin purée
• 1-1/4 cups unsweetened coconut milk (full fat only, stirred or shaken well before using)
• 3/4 cup packed light brown sugar
• 1 tsp. ground ginger
• 3/4 tsp. ground cinnamon
• 1/2 tsp. table salt
• 1/8 tsp. freshly grated nutmeg
• 4 large eggs, at room temperature
• 2 Tbs. spiced rum, such as Captain Morgan (optional, but it's very good with it)
• 1 prebaked pie crust (there's a good gluten free recipe here)

Read the entire recipe and directions at Fine Cooking.

Gluten Free Double Chocolate Mug Cake

The last mug cake I posted on our blog has been very popular, so I wanted to share another amazing one I came across.  This recipe is gluten free and grain free, and if you use dairy free chocolate chips, it's dairy free too.  It uses coconut flour too, which I especially love.

Ingredients

• 2 Tbsp. coconut flour
• 1 Tbsp. unsweetened cocoa powder
• ¼ tsp. baking powder
• 1 Tbsp. sweetener (honey, maple syrup, cane sugar, etc.)
• ¼ cup of milk (any kind will do)
• 1 egg
• Optional: 1 heaping Tbsp. chocolate chips

Read the entire recipe and directions at Running with Spoons.

Healthy Pumpkin Spice Dip

The beginning of fall makes me want to have pumpkin everything.  Here's a fantastic, healthy pumpkin dip which is great for snacks, school lunches, or a fall party.  Try it, you won't be disappointed!

Ingredients:

1 can drained chickpeas (garbanzo beans) canned
1 cup pumpkin, canned
1/4 cup almond butter 
2 tbsp canola oil
3 tbsp honey
1 tsp vanilla extract
1 1/2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp cloves
1/2 tsp salt
1/4 tsp ground ginger

Read the entire recipe and directions at Super Healthy Kids.

Grain Free Chocolate Zucchini Bread

This is an amazing recipe for late summer,, to use up all the zucchini left in the garden.  It's also gluten free, and grain free, and dairy free.  If you've never baked with almond flour, you're in for a treat- it's wonderful!

Ingredients:

1 ¼ cups blanched almond flour
¼ cup cacao powder
¼ teaspoon celtic sea salt
½ teaspoon baking soda
2 large eggs
2 tablespoons coconut oil
¼ cup honey
¼ teaspoon vanilla stevia
¾ cup zucchini, grated

Read the entire recipe and directions at Elena's Pantry.

Panera Copy Cat Black Bean Soup

I absolutely love Panera, and their black bean soup is one of my favorites.  This recipe comes very close to theirs; it's easy to make and completely delicious.  Serve it with some crusty bread and a green salad for a nice fall dinner.

Ingredients:

• 1 Medium Onion, small dice
• 2 Cloves of Garlic, minced
• 2 stalks of Celery, finely chopped
• ¼ Red Bell Pepper, chopped
• 1 Tbsp Olive Oil
• 2 Cups Chicken Broth (more or less as needed)*
• 2 Cans Black Beans (15 oz), rinsed
• 1 tsp Ground Cumin
• ½ tsp Red Pepper Flakes
• ½ tsp Salt
• about 1 tsp Lemon Juice (optional)

*I really love Superior Touch's No Chicken Base.  We have it at the store and I use it all the time when making rice or soups.  It's also much more economical than buying canned or boxed broth, and it's vegetarian too!

Read the entire recipe at teacher-chef.com

Apple and Cabbage Detox Salad

Eating clean can be absolutely delicious.  This salad can help to both detox the body and aid in boosting metabolism while helping you to feel full.

1/2 head Savoy cabbage
1/2 head red cabbage
1 Fuji apple
1/4 red onion
1/2 cup walnuts, roughly chopped
1/2 cup golden raisins

For the dressing:
2 tablespoons apple cider vinegar
1/8 teaspoon cayenne pepper
1/3 cup nonfat Greek yogurt
2 teaspoons agave nectar
1 teaspoon fennel seeds
1/2 teaspoon sea salt

Read the complete recipe and directions at Fit Sugar.

Chai Spice Almond Flour Banana Bread (Grain Free, Gluten Free, Paleo)

This might be the best gluten free and grain free bread you ever taste.  Almond flour is absolutely delicious, and this smells and tastes like fall.  

3 cups blanched almond flour
1 1/2 teaspoons baking soda
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1 teaspoon ground cloves
1 teaspoon ground cardamom
1/4 teaspoon salt
2 large ripe bananas
3 large eggs
1/4 cup pure maple syrup or honey
1/4 cup melted butter (or coconut oil for Paleo)
2 teaspoons vanilla extract

Read the full recipe and directions at Delicious as it Looks.

Barley Salad with Herbs

This is a great salad recipe that's light enough for a hot day in September, but is nice and filling.  Barley is a wonderful, fiber filled grain that will help you to feel fuller, longer.

1 1/2 cups pearl barley (not quick-cooking)
Coarse salt and freshly ground pepper
2 tablespoons finely chopped shallots (about 1 medium)
1 tablespoon Dijon mustard
1/4 cup extra-virgin olive oil
3/4 cup roughly chopped fresh herbs

Read the full recipe and directions at Martha Stewart.