Mediterranean Bowl

Mediterranean Bowl
adjusted from The DASH Diet Cookbook

1 cup uncooked whole wheat couscous
1 1/4 C water
1 (16 oz) can artichoke hearts, coarsely chopped
1/2 C rinsed black olives, halved
3/4 C chopped roasted red pepper
1/2 C feta cheese
1 C grape tomatoes, chopped
1/2 small red onion, finely diced
1/4 tsp dried oregano
Pinch crushed red pepper
4 Tbsp olive oil
Juice of 1 lemon
Pinch black pepper

Boil water, add the couscous, stir and turn off the heat.  Cover pot with lid and let sit for 5 minutes, then fluff with fork.
Meanwhile, combine all ingredients except for couscous and mix thoroughly.  Refrigerate 15 minutes or so, then fold in couscous.  Serve cold or at room temperature.

Tortellini Primavera

2 cups vegetable broth
3 tablespoons all-purpose flour
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 cup shredded Parmesan cheese
1 teaspoon dried tarragon
1/4 teaspoon salt
4-5 cups chopped vegetables, such as broccoli, carrots, squash and snap peas
1 16-ounce package frozen cheese tortellini

Put a large pot of water on to boil.
Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring until broth has thickened, about 3 minutes. Remove from the heat and stir in cheese, tarragon and salt.
Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 5-7 minutes. Drain; add to the pan with the sauce and stir to coat.

Easy Southwest Sprouted Bean Soup

Easy Southwest Sprouted Bean Soup

2 TBS olive oil

1 onion, diced

3 cloves garlic, minced

2 stalks celery, chopped

2 carrots, sliced

1 red bell pepper, diced

1 green bell pepper, diced

3 TBS cumin

1 TBS chili powder

1 can diced tomatoes

2 ½ cups sprouted bean trio (TruRoots)

8 cups chicken stock*

Salt & pepper to taste

Fresh cilantro & avocado for garnish

Start by heating 2 tablespoons of olive oil in a large Dutch oven or stockpot. Add the diced onions and sauté until they start to get translucent. Add the garlic, celery, and carrots and sauté for a couple more minutes. Add some salt and pepper to taste.  Then add the peppers, cumin, and chili powder. Stir it all up and then add the diced tomatoes, sprouted beans, and chicken stock. Cover and bring to a boil, then reduce heat and simmer on medium heat for 15 to 20 minutes. Always taste it at this point and decide whether it needs more salt and/or pepper. Top with fresh cilantro & avocado (diced fresh tomatoes would be a great topping too) and enjoy! 

Vegetarian Enchilada Style Burritos

Vegetarian Enchilada Style Burritos

1 cup dry black beans, soaked overnight and cooked
1 15 oz can whole kernel corn, drained
1 14.5 oz can diced tomatoes, undrained
1 cup brown rice, cooked
1/2 cup salsa
1/2 cumin
Flour tortillas
1 can green enchilada sauce
Grated cheddar cheese

Mix first 6 ingredients.  Spray 9X13 pan with cooking spray.  Fill flour tortillas with bean/rice mixture and grated cheese.  Top with enchilada sauce and more grated cheese.  Bake at 350 degrees for 25 minutes.

Carrot-Sweet Potato Soup

Carrot-Sweet Potato Soup

1 ½ lbs carrots, cut into large pieces

1 lb sweet potatoes, peeled and cut into large pieces

1 small onion, quartered

3 cups chicken broth

2 cups water

1 tsp kosher salt

1 tbsp honey

1 bay leaf

Combine all ingredients in slow cooker.  Cover and cook 8 hours on low.  Remove bay leaf and puree soup in batches.  Stir in ¼ tsp ground black pepper and top with cilantro.  Makes 8 cups.

100 calories per serving, 0 total fat, 0 sat fat, 668 mg sodium, 23 g carbs, 0 chol, 3 g protein, 4 g fiber

Tomato Artichoke Soup

Tomato-Artichoke Soup

2 28 oz cans diced tomatoes

1 15 oz can artichokes

2 C chicken broth

1 onion, quartered

2 garlic cloves, smashed

2 tsp dried basil

1 tsp kosher salt

Combine all ingredients in slow cooker.  Cover and cook 8 hours on low.  Puree soup in batches and stir in ¼ tsp ground black pepper. Makes 8 cups.

60 calories per serving, 0 total fat, 0 sat fat, 791 mg sodium, 14 g carbs, 0 chol, 3 g protein, 5 g fiber

Eggplant Parmesan

Eggplant Parmesan


1 eggplant, peeled and thinly sliced
1 egg, beaten
2 cups Italian seasoned bread crumbs
3 cups spaghetti sauce, divided
1/2 (16 ounce) package mozzarella cheese, shredded and divided
1/4 cup grated Parmesan cheese, divided
1/4 teaspoon dried basil

Preheat oven to 350 degrees F (175 degrees C). Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake in preheated oven for 35 minutes, or until golden brown.