Makes 4 (1 Cup) servings
- 1 cup dry lentils, rinsed and drained
- 6 cups water (divided) *can be replaced with low sodium vegetable broth*
- 2 cups chopped kale
- 1 -8 oz. package of baby bella mushrooms, rinsed
- 1 -15 oz. can crushed tomatoes (no salt added)
- 1 medium onion, peeled and sliced
- 1 tsp. olive oil
- 1 tsp. ground cumin
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. chilli powder
- 1 tsp. black pepper
- 1 tsp. salt
- In medium sized sauce pan place 3 cups of water and 1 cup of lentils, place on stove top and bring to a boil. Cover tightly, reduce heat to simmer, cook for about 15-20 minutes then remove from heat when lentils appear tender.
- In a large pot on medium heat add olive oil, 1 cup of water, kale, onion, mushrooms, and seasonings. Cover and allow vegetables to cook down until a soft texture (about 5-6 minutes).
- Add seasonings, remaining water, and tomatoes; cook another 10 minutes.
- Once soup starts bubble, reduce heat and simmer for another 5 minutes. (This allows the flavors to blend together).
- Turn off heat and serve!
One of the easiest ways to ensure you are consuming a variety of nutrients is by making a soup/stew. This recipe has kale, mushrooms, tomatoes, & lentils which means it also contains vitamins- A, K, C, D, minerals- potassium, iron, folate & of course.. fiber!
Merging two food cultures together is one of my most favorite things to do. This recipe was inspired by the Jewish tradition of Hanukkah food and my Greek Orthodox religion. This is a perfect side dish or appetizer for you and your family to enjoy for the Holidays or any other day!
Spaghetti Squash Latkes
- 2 cups cooked spaghetti squash (about half of a large spaghetti squash pitted and gutted)
- 1/2 cup cooked broccoli (chopped)
- 1/4 cup garbanzo flour (any flour should do)
- 1/4 cup grated parmesan cheese
- 1 garlic clove, peeled and chopped
- 3 tbsp. green onion, chopped (separate 1 tbsp for garnish)
- 1 egg
- salt and pepper to taste
- 2 tsp olive oil
- Pre-heat oven to 425F, cook spaghetti squash for 45 minutes, remove, let cool, cut open and remove pits. Scrape out 2 cups for recipe.
- In a small sauce pan place 2 tbsp. of water and steam chopped broccoli. Chop green onion.
- Add all the ingredients into a bowl and mix.
- In a medium sized pan (non-stick preferred) add olive oil and place mixture, spread evenly. Cook on medium heat for about 5 minutes, flip and cook for another 5 minutes.
- Let cool. Cut into small triangles. Make dip and enjoy!
- 1 cup non-fat plain greek yogurt
- 1 garlic clove, peeled and grated
- 1/2 lemon, freshly juiced
- 1 tbsp. green onion
- Place all ingredients in a bowl and mix.
Makes about 8 servings.
Makes 4 servings
- 1 can (15oz) chickpeas (rinsed and drained)
- salt, pepper, and paprika
- 2 tsp. olive oil
- Preheat oven to 425ºF.
- Pat chickpeas dry with a paper towel.
- Line baking sheet with tin foil then add chickpeas.
- Drizzle with olive oil and sprinkle with paprika seasoning. Toss chickpeas and spread evenly.
- Place in oven on 425ºF for 25 minutes, toss then cook for another 15 minutes.
- 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!
- 1 kiwi, peeled and chopped
- 1 large roma tomato, chopped
- 1 tbsp. chopped red onion
- 1 tbsp. chopped cilantro
- 1 tbsp. olive oil
- 2 tbsp. fresh lime juice
Mix all ingredients together, seal tightly and set in refrigerator for 1 hour to let flavors marinate. Serve on top of grilled salmon or place it in your next taco dish!