Orzo Chicken Salad

Served cold, this salad is light and full of lime/cilantro flavors.  I changed it up a bit as far as toppings.  Feel free to alter the added vegetables to include your favorite. 

Ingredients:
2/3 cup dried orzo pasta
1 cup fresh or frozen corn kernels
2 cups shredded chicken (recipe called for rotisserie, but I grilled chicken tenders then shredded them)
1 cup grape tomatoes, halved (my husband doesn't like tomatoes, so I used chopped red bell pepper)
1/4 cup snipped fresh cilantro
1/2 cup crumbled reduced-fat feta cheese (I didn't use since I'm dairy free now)

Instructions:
-  In a medium saucepan, cook orzo pasta according to package directions (about 10 minutes).  Add  corn during the last 1 minute of cooking.  Drain.  Rinse with cold water to cool quickly.  Drain well.
-  In a large bowl, combine orzo mixture, chicken, tomatoes and cilantro.
-  Sprinkle feta cheese.
-  Cover and chill for 2 to 24 hours.
-  To serve, drizzle with Avocado-Lime dressing (see below) or purchased guacamole.

Avocado-Lime Dressing
-  In a blender or food processor, combine:
          1 small avocado (I didn't have one, so used 1 tablespoon of olive oil instead)
          1/3 cup water
          1/2 teaspoon finely shredded lime peel
          1/4 cup lime juice
          4 cloves garlic, minced
         1/2 teaspoon crushed red pepper (I didn't use)
         1/4 teaspoon of salt (I didn't use)
-  Cover and blend until processed
-  Transfer to a small bowl and cover and chill for 2 to 24 hours

*I found this recipe in a magazine years ago.

Black Bean Soup

This soup is filled with fresh ingredients and lots of hidden vegetables.  I serve it with tortilla chips.

2 Tbsp olive oil
1 onion, diced
1 medium carrot, diced
4 large garlic cloves, minced
2 tsp ground cumin
1-2 tsp finely chopped jalapeno pepper
2 can black beans (rinsed)
4 medium tomatoes, diced
1 1/2 cups low-sodium chicken broth (I use vegetable broth)
Chopped fresh cilantro
Crumbled feta cheese

In a large soup pot, heat the oil.  Cook the onion, carrot and garlic until soft.  Mix in the cumin and 1 tsp jalapeno.  Add the beans, tomatoes and broth.  Bring to a boil, then cover and simmer for about 15 minutes.

Transfer three cups to a blender, puree until smooth and return to the pot.  Simmer a little more until slightly thickened.  Season to taste by adding a little salt (I don't add this), pepper and jalapeno at a time and taste frequently so you aren't surprised.  Ladle into bowls and garnish with cilantro and feta cheese.

Black Bean and Quinoa Enchilada Bake

I made this for the first time tonight and had backup food on hand for my family in case they didn't like it.  Well, it was a huge success.  Lots of happy noises coming from around the table.  I served it with tortilla chips (for scooping or crumbling on top) and a green salad on the side.

Power ingredients:  quinoa, black beans, red and orange bell peppers

Here is the link to the recipe:

http://www.twopeasandtheirpod.com/black-bean-and-quinoa-enchilada-bake/

Sweet Potato Quesadillas

I love these quesadillas!!!  I especially love that they are packed with sweet potatoes and spinach.  They may sound strange, but don't be afraid to try them.  You'll be pleasantly surprised!  (I don't have a source for this one.  I cut it out of a magazine years ago.)

Prep:  20 minutes

Cook:  27 minutes

1 - 15 oz can navy beans, rinsed and drained (I use white beans)

1/4 cup snipped fresh cilantro

1 Tbsp lime juice

1 small fresh jalapeno pepper, seeded and finely chopped

1 tsp ground ancho chile pepper (I don't use this)

12 oz sweet potato, peeled and coarsely chopped (I use one large sweet potato)

1/4 tsp ground cumin

4 - 10 inch four tortillas

1 1/2 cups coarsely chopped baby spinach

2 green onions, thinly sliced

3/4 cup shredded Monterey Jack cheese

1.  In a medium bowl combine beans, 1/4 cup of the cilantro, lime juice, jalapeno, and chile pepper.

2.  In a medium saucepan cook sweet potato in boiling water, covered, for about 15 minutes or until tender.  Remove from heat; drain.  Return potatoes to saucepan and coarsely mash.  Stir in cumin.

3.  Spread sweet potato mixture over half of each tortilla.  Top each with bean mixture, spinach, green onions, and cheese.  Fold each tortilla in half over the filling, pressing gently.

4.  Heat a large nonstick skillet over medium-high heat.  Cook quesadillas, 2 at a time, for 6 minutes or until lightly browned, turning once halfway through.  Repeat with remaining quesadillas.  Cut into wedges.  

Zucchini Ribbon Pasta with Light Creamy Lemon Basil Sauce

I usually avoid recipes that have cream cheese in the sauce, but I'm glad I tried this one.  The zucchini ribbons blended into the pasta so well that it was hard to remember they were in there.  The lemon and basil combo was delicious.  This recipe is from one of my favorite cooking websites - ourbestbites.com


http://www.ourbestbites.com/2012/07/zucchini-ribbon-pasta-with-light-creamy-lemon-basil-sauce/

Chick-en Nuggets

These "chick-en" nuggets are actually made out of garbanzo beans instead of chicken.  It's a great way to introduce more beans into your diet.  My husband and I love them, but the kids were hesitant.  You can try leaving out the cumin to make them more kid-friendly.

Here is the link to the recipe:
http://www.superhealthykids.com/blog-posts/chick-en-nuggets.php

Popcorn Balls

The real name for the recipe says it all:  Dark Chocolate Peanut Butter Pretzel Cranberry Popcorn Balls

I will use more peanut butter or agave next time as the balls fell apart a little, though no one seemed to mind as they tasted so delicious!

Here is the link to the recipe:
http://www.savoringthethyme.com/2012/01/dark-chocolate-peaut-butter-pretzel-cranberry-popcorn-balls-and-healthy-snacking-tips/

Creamy Spinach and Sausage Pasta

I think comfort-food in this quick and easy one-pot meal.  Substitute chicken sausage for a healthier alternative.  If you chop the spinach into smaller pieces, your family won't even mind that it's there!


http://foodsweet.com/creamy-spinach-and-sausage-pasta/

Pasta E Fagioli

This simple soup has a tomato base and is filled with fresh vegetables and pasta.  The preparation time is pretty quick and easy.

Here is the link for the recipe:
http://comfyinthekitchen.com/2011/07/473/

Veggie Packed Pizza Rolls

A fun alternative to pizza.  I like how they add fresh vegetables to the sauce.  It doesn't take much effort to pack it full of vitamins.  These were a hit, though I will add more sauce next time as it was a little too much bread for me.

Here is the link for the recipe:
http://www.superhealthykids.com/blog-posts/veggie-packed-pizza-rolls.php

Southwestern Quinoa Bites

These were fun to eat with a little BBQ sauce.  I haven't tried the avocado dipping sauce yet.

Here is the link for the recipe:
http://tasty-yummies.com/2014/01/28/southwestern-quinoa-bites-recipe-with-avocado-dipping-sauce-gluten-free-and-vegan/#comment-644499&_a5y_p=1223765

Honey-Lime-Quinoa-Stuffed-Sweet Potatoes

I love having an alternative to a regular baked potato.  Plus, you get all of the health benefits of a sweet potato.  My kids won't try this one, so I just throw a couple of regular baked potatoes in the oven for them when I make this.

http://www.cookingclassy.com/2013/10/honey-lime-quinoa-stuffed-sweet-potatoes/

Quinoa Stuffed Peppers

This is one of my favorite new recipes!  The water chestnuts give a nice little crunch.  I prefer to slice my peppers lengthwise before stuffing them.  It makes them easier to eat and you can put more filling inside.

Here is the link to the recipe:

http://joandsue.blogspot.ca/2013/02/quinoa-stuffed-peppers.html

Quinoa Chili (Vegetarian)

It may not sound very kid friendly, but add a little cheese and they will love it.  My husband didn't even miss the meat!

http://www.cookingclassy.com/2013/07/quinoa-chili/

Healthy Artichoke Dip

Dips are great for veggies and homemade whole grain crackers!  This recipe is basically hummus, but with artichoke hearts.

Ingredients:

• 1 can artichoke hearts (14 ounce can, drained)
• 1 can reduced sodium chickpeas (15 ounce can, drained and rinsed)
• 2 tablespoons extra virgin olive oil
• 1 lemon (freshly squeezed)
• 2 cloves garlic (freshly crushed)
• 4 tablespoons nutritional yeast (I got mind at Trader Joe's, but it would probably taste fine without it)
• 1 teaspoon chili powder
• 1 teaspoon dried thyme
• 1/2 - 1 teaspoon pink himalayan salt (I didn't add any salt)

Directions:

Put all ingredients into a Vitamix (or regular blender) and blend just long enough until everything is well combined.  Do not over process (you want to still have small pieces of artichoke)

Recipe from:

http://thehealthyfamilyandhome.com/healthy-artichoke-dip/

Sweet Potato Quinoa

I like to eat this cold, topped with a little Feta Cheese.  It can be an alternative to pasta salad.  Reasons I love it?  It is colorful, has lots of healthy vegetables, and has a simple and fresh flavor.


http://skinnyms.com/sweet-potato-quinoa/#_a5y_p=1188496

Tuscan Bean Soup

This soup is packed with healthy vegetables (carrots and spinach) and uses beans instead of meat.  It may sound too healthy to be good, but it tastes delicious and is pretty filling.  I leave the spinach out of my kids' bowls to keep complaining to a minimum.  My kids don't usually like soup because they are skeptical about all of the hidden ingredients.  This simple recipe is mostly just beans and carrots - not too intimidating!

Here is the link for the recipe:
http://www.bhg.com/recipe/soups/tuscan-bean-soup/

Chicken Noodle Soup

Everyone in my family will eat this one - even my now 4-year old picky Ellie!  Of course, she'll just pick out the pasta and carrots, but I'm fine with that.  Serve with a good crusty 100% whole wheat bread.

Ingredients

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 4 (14.5 ounce) cans reduced sodium chicken broth
• 1 (14.5 ounce) can reduced sodium vegetable broth
• 1/2 pound chopped cooked chicken breast (rotisserie chicken works great!)
• 1 1/2 cups egg noodles (or any fun noodle - try whole wheat pasta for extra goodness)
• 1 cup sliced carrots
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• salt and pepper to taste (I don't add salt)
• 
  

Directions

1. In a large pot over medium heat, heat olive oil. Cook onion and celery in oil until just tender, 5 minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil, oregano, (salt) and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving.

Healthy Eating Class

My church has asked me to teach a "Healthy Eating and Healthy Cooking" class this coming Saturday for a Women's Conference.  Instead of printing out some of my favorite recipes, I've decided to finally update my blog!  I have about 40 recipes to post, so I'm going to keep the comments brief and won't post pictures until I make the meals again.  

None of them are my original recipes - just ones I have luckily stumbled across over the years.  When possible, I will just post the links to the recipe online until I get time to type it out.  Happy (and healthy) eating!