Vegetarian Stuffed Poblano Peppers

 

poblano-stuffed-peppers

Makes 6 servings

Ingredients:

  • 6 poblano peppers, washed, sliced in half (lengthwise), de-seeded
  • 1 cup brown rice
  • 2 1/2 cups low sodium vegetable broth
  • 1 cup Mexican cheese blend, shredded
  • 4 garlic cloves
  • 1 medium sized tomato, washed cut and chopped
  • 1 (15oz) can of corn, rinsed and drained
  • 1 (15oz) can of kidney beans, rinsed and drained
  • 2 tablespoons olive oil, divided
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp black ground pepper
  • 2 tsp cumin
  • 1/4 tsp chilli powder

Directions:

  1. Pre-heat oven to 350F.
  2. Place vegetable broth in a medium sized sauce pan and bring to boil. Add rice, reduce to simmer for about 30 minutes (don’t cook all of the way because the moisture will get absorbed when baked in the oven.)
  3. Place 1 tbsp olive oil in a pan over medium heat, saute garlic until fragrant, add chopped tomatoes. Cook for about 3 minutes then add corn and kidney beans. Cook for another 3 more minutes then turn off heat.
  4. When rice is done being cooked, add vegetable mix and remaining olive oil.
  5. Place pepper halves in a non-stick baking pan. Divide rice and vegetable mixture into each pepper, sprinkle evenly with cheese. Bake for 20 minutes.
  6. Enjoy!

 

Roasted Chickpea Recipe

 

roasted chickpeas.jpg

Makes 4 servings 

Ingredients

  • 1 can (15oz) chickpeas (rinsed and drained)
  • salt, pepper, and paprika
  • 2 tsp. olive oil

Directions

  1. Preheat oven to 425ºF.
  2. Pat chickpeas dry with a paper towel.
  3. Line baking sheet with tin foil then add chickpeas.
  4. Drizzle with olive oil and sprinkle with paprika seasoning. Toss chickpeas and spread evenly.
  5. Place in oven on 425ºF for 25 minutes, toss then cook for another 15 minutes.
  6. Remove from heat. Sprinkle with salt and pepper. Let cool, then snack!

Chickpeas are naturally high in fiber, protein, and heart healthy fats making it a nutritious and satisfying snack!

Beauty in Simplicity

peppers

In the era of the “foodie” we get caught up in eating the next blog worthy dish, however some of the most simple dishes provide the most nutrition. Take the picture above as an example: mini red and orange bell peppers. One ingredient, no additives, nothing artificial, just peppers. Although the description may sound boring this food is jam packed with excitement. One cup of red and orange bell peppers contains over 115mg of vitamin c; double the amount found in a small orange. When looking for a light, sweet, and crunchy snack or salad topper, add some sliced bell peppers!

Regardless of what you’re choosing to eat remember the ingredient list. Can you read it? Can you pronounce each word? Was the ingredient made in a lab? Today’s fast paced, world is all about eating quickly and on-the-go which makes it challenging to consume 100% fresh, no preservative ingredients. Although it is safe to consume small amounts of preservatives and additives it is important to ask yourself just how much of your diet is truly real food. When you stop and think back on your usual day-to-day, week-to-week diet and realize that more than 50% of what you eat comes in the form of processed foods your health might be in jeopardy. When at least 75% of the diet consists of whole foods such as fruits, vegetables, legumes, nuts/seeds, and whole grains, your risk of developing chronic diseases such as diabetes, hypertension, obesity, and cancer goes down significantly.

So the next time you are thinking of going out to eat or grabbing the complete dinner meal that looks and smells so good, stop and ask yourself if this is something you can prepare on your own. If the answer is yes then stop yourself from making that impulse decision and go home instead. When you get there have some fun and make a ton! Whatever you don’t eat place in a tightly sealed container, consume within 3 days or freeze for another week you find yourself with little time to prepare a meal. Cooking at home is a great way to control portion sizes, money spent, and most importantly the ingredient list.

Healthy Chicken Parmesan

grilled chicken parm

Serves: 8

Ingredients

  • 8, 4-oz thin, skinless chicken breasts
  • 1 cup reduced fat shredded Parmesan cheese
  • 2 tbsp. olive oil
  • 1/4 cup tomato paste
  • 1 can no salt added tomato sauce
  • 1 cup water
  • 2 garlic cloves, peeled and sliced
  • 1/4 yellow onion, peeled and sliced
  • garlic powder
  • onion powder
  • black pepper
  • basil
  • salt to taste

Directions

  1. Pre-heat oven to 350°F.
  2. Season chicken with 1 tablespoon of olive oil, garlic powder and onion powder. Place on grill and cook over medium heat on both sides until internal temperature reaches over 165 degrees Fahrenheit.
  3. While chicken is on the grill start making your sauce. In a medium sauce pan add the remaining olive oil and garlic slices; cook over low heat until slightly brown. Then add onion, tomato paste, tomato sauce, and water. Cook on medium-high stirring frequently. When sauce starts to blend into desired consistency reduce heat to low and add basil, garlic powder, onion powder, salt, and pepper to taste.
  4. In a baking dish add chicken, top with sauce and cheese, then bake for 15 minutes or until cheese is melted.
  5. Pair with a garden salad or steamed broccoli for an even healthier twist!

Cauliflower Fried “Rice”

cauliflower rice

Ingredients

  • 3 cups cauliflower finely chopped (or check out: Cauliflower Crumbles)
  • 1 cup frozen peas
  • 1 cup frozen chopped carrots
  • 1 garlic clove, chopped
  • 1/2 a medium onion
  • 3 Tbsp. sesame oil
  • 1/2 cup low sodium soy sauce (Make It Gluten Free)
  • 1 tbsp. brown sugar
  • 1 scallion chopped (for garnish)

Directions

In a skillet add 1 tbsp. of sesame oil, garlic, onion, peas and carrots, cauliflower and cook over medium until tender. In a separate bowl mix together sugar, remaining oil, and soy sauce then add to cauliflower “rice” mixture and cook for about 3 minutes. Lastly, add the 2 eggs and cook until visible raw eggs are no longer present and the dish is ready to eat! Enjoy this low carb, nutritious side dish and make it a well balanced meal by adding some protein such as steamed chicken, shrimp, or firm tofu!

Low Fat Spinach, Kale, & Artichoke Dip

Low Fat Spinach Artichoke Kale Dip

Makes about 20 servings

Ingredients:

  • 2 cups chopped spinach, fresh/frozen
  • 2 cups chopped kale, fresh/frozen
  • 2 (13.75 oz.) cans of artichoke hearts, drained and chopped
  • 1/2 cup low fat sour cream
  • 1/2 cup non-fat plain Greek yogurt
  • 1/4 cup light mayonnaise
  • 1 cup part skim mozzarella cheese, shredded
  • 1 cup Parmesan cheese, shredded
  • 20 garlic cloves, chopped
  • 1/2 onion, chopped
  • 2 tsp. black pepper

Directions:

Mix all ingredients together in a slow cooker. Put on high for 4 hours or until everything appears melted. Serve warm and pair with low sodium baked tortilla chips/crackers or refrigerate and serve cold with some fresh vegetables!

Crunchy Veggie Spring Rolls

spring rolls

Ingredients for Vegetable Rolls

  • Rice paper
  • Shredded carrots
  • Cucumber, peeled and cut into thin 1/4 inch slices
  • Avocado slices
  • Firm tofu, drained and cut into 1/2 inch cubes

Ingredients for Peanut Sauce

  • 2 Tbsp. natural peanut butter
  • 1 Tbsp. rice vinegar
  • 1 Tbsp. agave nectar syrup
  • 2 Tbsp. water
  • 1 tsp. garlic powder
  • dash of salt

Directions

  1. Fill a bowl with warm water. Dip rice paper one at a time for about 30 seconds or until soft, fill with vegetables, roll and set aside.
  2. To make the sauce, all ingredients into a bowl, mix and its ready for dipping!

 

A simple, healthy, and delicious dish.

Have one for an appetizer or make it a meal; have two over one cup of brown rice!