As seen on Super Sprowtz RAW Episode 1 Pt. 2. Find every Super Sprowtz RAW Episode and more on the Super Sprowtz Youtube page!
Bake a yam at 450 for 30 minutes, flip then leave for another 30 minutes. Once it is cool remove the skin and measure out a cup. Blend the sweet potato and all other cheese sauce spices together in a blender or Cuisinart. Adjust for flavor accordingly.
Heat oil on medium heat and add onions. Cook onions until translucent, 6-7 minutes. Once onions are cooked, add red pepper and broccoli to the pan for 2 minutes before adding the zucchini. Sauté until cooked to your liking. Mix the vegetables with 1 cup of sauce. Sprinkle with pepper. Taste and adjust if you desire. Pour into a casserole dish and top with the rest of the sauce or leave it at this point depending on how saucy you want it. We think the more sauce the better. Top with breadcrumbs, and cheese, or pine nuts if you like and reheat at your gathering!
There are many delicious, hearty, and healthy soups and stews you can make that pack a Super Powered punch! One of Todd Tomato’s favorite seasonal stews is the easy recipe for a tomato and okra soup. Add some of your favorite seasoning to give it your own personal touch and serve it with cornbread! (Serves 4)
In a medium saucepan, heat olive oil and unsalted butter over medium-low heat. Add onion, garlic, and celery to saucepan and sauté until the celery is tender. In a medium sized pot add chicken or vegetable broth, tomatoes, slicked okra, corn kernels, Cajun seasoning, and pepper. Take your sautéed veggies and add to pot. Bring all ingredients to a boil. Reduce heat to medium-low, cover, and simmer for 20 to 30 minutes, or until okra is tender. Add salt to taste. Let sit for a few minutes and then serve!
Calories: 88; Fat: 4 g; Cholesterol: 11 g; Carbohydrates; 0 g, Sugars: 0 g, Protein: 4 g; Fiber: 4 g, Sodium: 200 mg; Potassium: 570 mg.
This flavored packed dish will be sure to light up those taste buds! The healthy tomatoes and cheesy mozzarella will bring smiles all around the dinner table! Not only are tomatoes sweet and juicy, they are high in both Vitamin C and Vitamin A, which means they are great at keeping your body safe from diseases. To add an extra kick, try adding red pepper flakes on top and take a walk on the wild side!
Sprinkle yeast over warm water. In your stand mixer using the paddle attachment, combine the flour and salt. Then on a slow speed, drizzle in the olive oil until just combined with the flour.
Next pour in the yeast/water mixture and mix until just combined. Form the dough into a ball.
Coat a separate bowl with a touch of olive oil and place your ball of dough into the bowl. Cover tightly with plastic wrap and store in fridge until ready to use, at least 24 hours in advance.
Preheat oven to 500 degrees F. Spray a baking sheet with cooking spray (or utilize a pizza stone if you have one) and get a bit of flour on your hands.
Start working your dough and stretch it into a long rectangle on your baking sheet, pressing with your fingers to finish forming. Your dough should be very thin.
Brush your dough with about a 1/2 teaspoon of olive oil and rub your crust with the cut sides of the garlic. Arrange tomato slices over crust, leaving a 1/2 inch border and sprinkle mozzarella cheese evenly throughout.
Bake at 500 degrees F for 10 to 12 minutes or until crust is golden brown and cheese is bubbly. Sprinkle pizza evenly with chopped basil, salt and pepper and feel free to drizzle a bit of balsamic if desired. Enjoy! Recipe yields 6 servings.
Calories Per Serving: 230; Fat: 7g; Carbohydrate: 32g; Fiber: 1.8g; Protein: 7.6g
Let’s have a fiesta! This mouth watering dish is filled with super healthy and super delicious veggies that will satisfy your tummy! This bowl has a vibrant combination of flavors with just enough spice to keep things interesting! The zesty salsa is topped with super powered tomatoes to give you the right nutrients you need! Tomatoes are not only sweet and juicy, they’re low in calories and fat-free! Get those bowls ready and let’s do this! (Serves 6)
Combine the rice, vegetable stock, and finely chopped onion in the slow cooker and cook on high for 1.5 hours, or until rice is just starting to get tender. While rice cooks, chop the red and green bell pepper, and open the diced green chiles. Drain the black beans into a colander placed in the sink and rinse well with cold water until no more foam appears; then let beans drain well.
After 1.5 hours, add the chopped red bell pepper, chopped green bell pepper, diced green chiles with juice, and drained black beans to the slow cooker and gently combine with the rice. Add salt to taste and then cook on high for about 30 minutes more.
While the rice mixture finishes cooking, chop the tomato, cilantro, and Poblano pepper and thinly slice the green onion. Cut the avocado into cubes about 1 inch across and toss in a bowl with 1 T of lime juice. (Use a bowl that will hold all the salsa ingredients. Add the chopped tomato, chopped cilantro, finely chopped Poblano, sliced green onion, other 2 T lime juice, 2 T olive oil, ground cumin, and salt to taste, and gently combine.
The slow cooker mixture is ready when the rice is tender (and preferably the peppers are barely cooked, with still quite a bit of crunch.) Serve hot or warm, with a generous scoop of the Poblano-Avocado Salsa on top. You could add other toppings as desired.
It feels good to curl up with a nourishing and re-energizing soup to get us through the day. Warm yourself-inside and out and enjoy with this delicious soup! Suzy Sweetpea Approved! (Serves 6)
Prepare in advance by letting the split peas soak in a bowl of water overnight. Drain them before adding them to the soup.
In a large pot, heat olive oil at med-high heat and stir in onions, salt and garlic. When the onions begin to soften add the split peas, carrots and water. Bring to a boil and simmer for 20 minutes, covering the pot and lowering the heat. Depending on how you like your soup, either take half of the mixture or whole mixture (for a smoother consistency) and blend with an immersion blender or in a normal glass blender. Stir in juice from 1/2 a lemon, and taste with salt and pepper if needed.
Calories Per Serving: 269; Total Fat: 3 g; Total Carbohydrates: 46g, Dietary Fiber: 18g, Sugars: 8 g; Protein: 17g.
Feeling sluggish? Peas (like Suzy Sweetpea!) and Chicken make this dish a rich source of B vitamins that fuel energy levels. It is also a great source of protein for growing children.
But be careful when handling raw chicken and make sure that your knives and cutting boards are thoroughly washed before handling fresh produce.
If you have extra veggies lying around, use them to contribute to this nutritionally dense recipe! (Serves 5)
Heat 1 tablespoon sesame oil in a sauté pan over medium heat. Add garlic and stir. Place the chicken in the pan and brown 4 minutes on each side. Remove from pan, slice into strips, set aside.
Heat remaining tablespoon of oil in a wok (or a deep pan) over high heat. Add the carrots, snap peas, bok choy and teriyaki sauce. Stir-fry quickly until the vegetables begin to soften. Add the chicken strips, combine well and continue to cook for 2-3 minutes. Serve immediately.
Calories Per Serving: 223; Total fat: 12g; Total Carbohydrate: 19g, Dietary Fiber: 4g, Sugars: 5g; Protein: 11g.
Feeling Italian tonight? This sweet-pea packed dish is just what you’re looking for! Not only are sweet peas good for your body, they’re also low in fat! To add even more reasons to eat sweet peas, they’re also filled with Vitamin A, B, and C! The sweet flavor of the peas goes great with the grains of the risotto. Serve this recipe up at your next party and I’m sure everyone will be talking about it! (Serves 4)
Heat the butter and oil together in a large skillet or saucepan over medium heat. Add the onion and sauté until translucent, 3 to 4 minutes. Add the rice and stir to coat in the oil and butter. Pour in the wine, then stir until all the liquid is absorbed. Reduce heat to low. Add 1 cup of the broth and cook until absorbed, stirring occasionally. Add the remaining broth, 1/2 cup at a time, waiting until each portion of broth is absorbed before adding the next. Continue this process until the rice is cooked al dente, about 40 minutes. Stir in the Parmesan, salt, and pepper. Puree 2 cups of the peas in a blender or food processor. Just before serving, stir in the pea puree until fully incorporated, then fold in the remaining whole peas. Garnish with mint sprigs, if desired. Serve immediately.
Calories Per Serving: 2535; Total Fat: 13g; Total Cholesterol: 25mg; Total Carbohydrate: 74g; Dietary Fiber: 7g; Protein: 20mg
Zucchini, typically a summer vegetable, is delicious oven-roasted, sautéed or simply raw. This great light dish is high in protein and carbohydrates. The Parmesan and feta cheeses below bring out the flavor of the tomatoes and zucchinis, making it a party in your mouth! (Serves 4)
Preheat the oven to 350 degrees. Dip tomato slices in salt and let dehydrate for 30 minutes, do the same to the zucchini. Rinse salt off and dry thoroughly. If the tomatoes and zucchinis aren’t washed thoroughly your dish will taste really salty. Spray non-stick olive oil onto pan over medium-high heat and sauté zucchini until golden, do the same to the tomatoes.
Lay a mixture of zucchini and tomatoes over the bottom of a 9×13 dish. Lay 1/2 of the garlic cloves on top, and sprinkle with 1/2 of the chopped olives, 1/4 cup of basil and 1/8 cup of cheese. Repeat with remaining ingredients until you have 2 layers or all of the zucchini and tomatoes are gone. Top mixture with remaining feta cheese and an additional 2 Tbs parmesan. Bake for 30 minutes until gratin begins to bubble.
Calories Per Serving: 122, Total Fat: 7g, Total Carbohydrate: 11g, Dietary Fiber: 3g, Sugars: 3g; Protein: 6g
Doesn’t the name say it all?! Turn your ordinary veggie dish into a super powered taco! This healthy recipe will bring smiles all around the table! It is filled with zesty zucchini, which is not only high in vitamin A and C, but also has the ability to help lower cholesterol. The chili powder adds an extra kick that will fire up your taste buds! (Serves 4)
Cut radishes and zucchini into tiny matchsticks with a mandoline. If you don’t have a mandoline, you can use a peeler to peel thick ribbons down the long side of the zucchini. Stack the ribbons and cut them crosswise into thin matchsticks. Cut the radishes into a similar shape by hand. Toss radishes and zucchini together. Squeeze the juice of half a lime over the radish and season with salt to taste. Add more lime juice if desired. Set aside.
Remove toddlers from the kitchen. Over a hot grill or an open gas-stove flame char two of the ears of corn until well-blackened but not completely burnt. If you’re using the burner method, you’ll probably, quickly, notice that corn likes to pop and snap, occasionally spraying you with splats of corn. It’s a little scary, which is I why I suggest you remove anyone small and easily harmed before you begin. However, I found the charred corn flavor to be completely worth the scare and hope you do too.
Remove cobs from heat, and when cool enough to handle, shave off kernels using a large knife and reserve. Remove kernels from remaining two ears of corn.
Heat a large sauté pan over medium heat. Melt the butter and oil together and once hot, add the onion. Cook the onion for about 5 minutes, until softened. Add the garlic and cook another minute. Add the raw corn kernels and sauté until corn is just cooked through, about three to five minutes. Turn heat to high, add the charred kernels of corn to the mixture, and toss to combine until heated through. Squeeze the juice of one lime over the corn mixture, and use the juice to scrape up any stuck bits. Season the corn mixture with salt and chili powder. Stir in chopped herbs, if using.
You can heat your tortillas one of two ways. You can wrap the whole stack in foil and place it in a warm (250 degrees) oven for 15 minutes while you prepare the other ingredients. However, I prefer to get a nice blister on them before filling them. Coat the bottom of a cast-iron skillet with olive oil and wipe it out so on the thinnest slick remains. Heat the skillet on high. Once hot, cook a tortilla for about 30 seconds to 1 minute on each side, until lightly blistered. Repeat with remaining tortillas but if your skillet is well-seasoned, no need to repeat the oiling process.
Fill each taco with a few small spoonfuls of the corn mixture. Top with a spoonful of crumbled cheese and a bit of the radish-zucchini slaw.
Calories Per Serving: 340; Total Fat: 17g; Total Cholesterol: 35mg; Dietary Fiber: 7g; Sugars: 5g; Protein: 10g
This combination of mushrooms and barley makes this dish perfect for cold weather. We replace the risotto, typically made with white rice that is stripped of nutrients, with barley that is high in fiber and protein. Like rice, barley retains liquid to preserve the dish’s creamy palatability. (Serves 5)
In a large stockpot, heat the olive oil over medium heat. Add the garlic and onion and cook, stirring frequently so that the garlic doesn’t burn, for about 5 minutes or until the onions become translucent. Add the mushrooms, parsley, bay leaf and thyme to the pan. Stir frequently until the mushrooms have softened and most of the liquid that they release has evaporated, about 10 minutes. Add the barley and allow to toast for about one minute, stirring occasionally to prevent burning. Add the white wine and allow to reduce, about three minutes. Add two cups of the warmed stock, reduce the heat so the liquid retains a simmer. Allow to cook until most of the liquid is absorbed, stirring often, for about 15-20 minutes.
Once the liquid is mostly absorbed, add the remaining two cups of stock and cook, stirring frequently, until the barley is firm but tender (not mushy). Carefully remove the thyme twigs (the leaves should have fallen off in cooking), mix in 1/4 cup parmagianno regianno. Ladle among serving bowls and garnish with additional parsley if desired. Serve immediately.
Calories Per Serving: 292; Fat: 8g; Total Carbohydrate: 45g; Dietary Fiber: 3 g; Protein: 10g; Sugar; 2g
Had a tough week? Miki Mushroom prescribes a tasty spaghetti dish that will be sure to knock your socks off! It is loaded with mushrooms, which will help to soothe you after a long days work. The red pepper flakes add a spicy kick to this already mouth-watering dish. Mushrooms are also high in Vitamin-D yet low in fat, what could be better?! (Serves 4)
Cook pasta in a large pot of salted boiling water according to package directions.
Meanwhile, heat oil in a medium sauté pan over medium heat. Add the garlic and red pepper flakes and cook until soft, about 1 minute. Add the sliced mushrooms, salt and pepper and sauté about 2 minutes. Add white wine and cook another 3 minutes.
Before draining the pasta reserve 1/4 cup of the pasta water. Drain pasta and toss with mushrooms, parsley and pepper. If pasta is too dry, add a little of the reserved pasta water. Serve with grated cheese if you wish.
Calories Per Serving: 255; Total Fat: 7g; Total Carbohydrate: 39g, Dietary Fiber: 7g, Sugars: 3g; Protein: 7g.
This meatless creation is one for the books! Check out all the different flavors on this mouth-watering burger! This fantastic dish is filled with avocados, mushrooms, onions, tomatoes, and spinach! Your taste buds will be lighting up with joy! Not only is this recipe scrumptious, it’s loaded with healthy veggies across the board! Mushrooms are great for Vitamin D and can help improve weight management! Miki Mushroom says: what are you waiting for, start cookin! (Serves 4 burgers)
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.
Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently.
Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.
To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.
Calories Per Burger: 295; Total Fat: 13g; Total Carbohydrates: 31g; Dietary Fiber: 11g; Protein: 21g; Sugar: 6g; Total Sodium: 594mg; Total Cholesterol: 0mg
Quinoa and spinach make a great team. They are both high in fiber and protein and complement each other in texture and taste. Quinoa actually has a complete protein profile-containing all eight essential amino acids, making it an ideal grain for vegetarians and vegans who may struggle with getting complete protein. The ‘popping’ texture of the quinoa makes this fun to eat for children and parents alike! (Serves 6)
Preheat oven to 350 degrees. Place quinoa in a saucepan with 1 cup of water and bring to a boil. Cover and simmer for 10-15 minutes until the water has evaporated and quinoa is light and fluffy. Heat large pot over medium heat and cook spinach until it’s wilted. Drain excess water from spinach and add to the quinoa.
Heat 1 tablespoon of oil over medium-high heat and add the onions. Cook until they are golden brown. Add the onions to the spinach-quinoa mixture. Add the dill, feta and goat cheese to the mixture and stir in the beaten eggs, season with salt and pepper.
Spread 1 tablespoon of oil into the pie pan or casserole dish. Add the quinoa mixture and bake 20 minutes. Drizzle olive oil over top and bake for another 20-30 minutes or until golden brown. Enjoy!
Calories Per Serving: 291; Total Carbohydrate: 17 g, Dietary fiber: 3g, Sugars: 3g; Protein: 16 g
Spinach and Lasagna? Yup, you heard it right! This flavor packed recipe is a great dish to serve up Sammy Spinach approved super powers for a big group of hungry heroes. The spinach and cheese make a great team to light up your taste buds! The flavors of the garlic and basil leaves add another kick to this already mouth-watering dish! Spinach is not only loaded with all sorts of vitamins but also a great source of Omega 3 Fatty Acids that are amazing for your body! What are you waiting for? Start cooking! (Serves 12)
Preheat oven to 350 degrees F (175 degrees C).
Bring a large pot of lightly salted water to a boil. Add lasagna noodles and cook for 8 to 10 minutes or until al dente; drain.
In a skillet over medium-high heat, cook mushrooms, onions, and garlic in olive oil until onions are tender. Drain excess liquid and cool. Boil spinach for 5 minutes. Drain, then squeeze out excess liquid. Chop spinach.
Combine ricotta cheese, Romano cheese, spinach, salt, oregano, basil, pepper, and egg in a bowl. Add cooled mushroom mixture. Beat with an electric mixer on low speed for 1 minute. Lay 5 lasagna noodles in bottom of a 9×13 inch baking dish. Spread one third of the cheese/spinach mixture over noodles. Sprinkle 1 cup mozzarella cheese and 1/3 cup Parmesan cheese on top. Spread 1 cup pasta sauce over cheese. Repeat layering 2 times.
Cover dish with aluminum foil and bake in a preheated oven for 1 hour. Cool 15 minutes before serving.
Calories Per Serving (1/12): 445; Total Fat: 18g; Total Cholesterol: 69mg; Total Sodium: 952mg; Total Carbohydrate: 45g; Dietary Fiber: 3g; Sugars: 8g; Protein: 26g
Next time your kids whine about eating their veggies, try this delicious meal. It’s not only colorful, but it’s absolutely delectable, mixing the sweet and the savory, offering a fun-to-eat and well-balanced meal. The cooked red onions and corn provide the sweet, while the lima beans offer dietary fiber (the bulk) as well as protein to keep you fuller for longer. So enjoy with your family and eat a rainbow! (Serves 4)
Add olive oil to pan and cook over medium heat. Once hot, add onion over medium heat until translucent. Add garlic and continue cooking for 1 minute. Add tomatoes, corn and lima beans. Reduce heat and cover until corn and lima beans are tender and tomatoes are soft -about 15 minutes. Season with salt and pepper.
Add basil, parsley and cilantro. Serve immediately.
Calories Per Serving: 245; Total Fat: 7g; Total Carbohydrate: 39g, Dietary Fiber: 10g, Sugars 6g; Protein: 11g.
One of the best ways to eat eggplant, period! It can sometimes be hard to get your family to like eggplant. It’s naturally bitter taste can be unappealing to many. However, the bitter taste in eggplant reflects its high antioxidant composition, and beneficial effects in the body. Salting the eggplant can also reduce its bitter taste. So to fully enjoy, before preparing the recipe, peel the eggplant and slice it into 1/4 inch slices, and cover in salt. After 1/2 hour, rinse and dry thoroughly before continuing with your recipe. As this recipe serves 10, it is ideal for large families or for those who enjoy leftovers. Bon Appetite!
Preheat the oven to 350 degrees. Peel the eggplant and cut it into thin, 1/4 inch slices. Dip the eggplant into the egg whites and then double sided into the breadcrumbs. Lay them flat on a baking sheet in 1 layer and bake for 5-7 minutes on each side or until lightly browned.
In a 9×13 casserole dish, put one layer of tomato sauce and lay one layer of eggplant on top. Spread basil leaves evenly on top of eggplant and add 1/3 of the cheeses. Repeat with remaining ingredients and top with cheese and then basil.
Bake for 35-40 minutes or until the cheese is bubbling.
Calories Per Serving: 233; Total fat: 8g; Total carbohydrate: 30g; Protein: 11g
Warning: This recipe may cause happiness and satisfied eaters all around the table! The combination of eggplant and chickpeas will bring everyone back for seconds! The heat and spice of the curry add a kick to this already mouth-watering dish. Not only is eggplant high in minerals and nutrients, it’s also low in calories! This flavorful veggie is an excellent addition to any diet! (serves 4)
Preheat oven to 400F. Prick eggplant with a fork several times and place on a baking sheet. Bake for 40-45 minutes, until eggplant is sunken and soft all the way through. Remove from oven and set-aside until cool enough to handle. Peel and chop the eggplant flesh.
Heat a non-stick skillet and then spray it lightly with vegetable oil. Add the onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about a minute, until they become fragrant. Stir them into the onions and peppers and add the coriander, turmeric, asafetida (or garlic), tomatoes, ginger paste, and red pepper. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes. Add the chickpeas and enough water or chickpea cooking liquid to keep the mixture moist, cover tightly, and turn heat to low. Cook for at least 15 minutes, stirring periodically, until sauce has thickened and flavors have blended. (You can hold this dish on low for up to 45 minutes while you prepare the rest of your meal, but add additional liquid as needed and don’t forget to stir, scraping the bottom.)
Just before serving, add parsley (or cilantro), garam masala, and salt to taste. Serve with rice or Indian bread.
Calories Per Serving: 208; Total Fat: 2g; Total Cholesterol: 0mg; Total Potassium: 635mg; Total Carbohydrate: 42g; Dietary Fiber: 12g; Protein: 8g
Looking for a guilt-free pizza? Look no further! Try this savory grilled eggplant and olive pizza tonight! This cheesy and zesty pizza is a perfect dinner for your family and friends! This pizza is loaded with eggplant, which is high in fiber and a potent source of energy. Eggplant not only is known as a brain food, but also helps prevent cancer and lower cholesterol! Try this Erica Eggplant approved dish tonight! (Serves 4)
To make this pizza on a grill, or in a grill pan: Stir together garlic and oil. Brush some of garlic oil on both sides of eggplant and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Grill over direct medium heat, covered, turning once, until tender, 6 to 8 minutes total. Cut into roughly one-inch pieces and set aside.
Stretch dough into about a 12- by 10-inch rectangle (or into the shape of your grill pan, which in my case, was square) on a large baking sheet or your counter and lightly brush with garlic oil. Oil grill rack, then put dough, oiled side down, on grill. Brush top with more garlic oil. Grill, covered, until underside is golden-brown, about 2 to 3 minutes.
Using tongs, return crust, grilled side up, to baking sheet. Scatter eggplant, cheese, olives, and parsley over crust. Slide pizza from sheet onto grill and grill, covered, until underside is golden-brown and cheese is melted, about 3 to 5 minutes. (If you’re using an oven-safe grill pan, you can slide the pan into a preheated 500 degree oven at this point, as we did, which gets the toppings that much more blistered.) Season to taste with salt, pepper and a red pepper flakes.
To make this pizza in the oven: You can either fry or roast the eggplant slices, brushed with garlic oil, until tender. Prepare the pizza as you would any other, rolling or stretching out the dough, mounding on the toppings and sliding it onto a baking sheet or pizza stone in an oven that has been preheated to its top temperature. It will be ready in about 10 minutes.
Calories Per Serving: 620; Total Fat: 31g; Cholesterol: 25mg; Sodium: 700mg; Total Carbohydrate: 69g; Dietary Fiber: 8g; Protein: 21g
This recipe is both easy and delicious, making it ideal for busy parents who want to cook with their children, while still having time to relax in the evening. “Co-starring” Super Strong Brian Broccoli in this recipe is shrimp, which is high in protein- vital for building strong muscles and maintaining a lean body. The Roasted Broccoli with Feta Cheese and Shrimp recipe is also rich in monounsaturated (heart healthy) fat, along with contributing to your daily calcium and iron needs. So enjoy getting stronger and eating delicious food with those who you care about most! (Serves 4)
Preheat the oven to 425 degrees. Toss the broccoli with two tablespoons of olive oil to coat. Add lemon zest, red pepper flakes, salt and pepper and toss to combine. Place on a baking sheet that has been either lightly coated with olive oil or cooking spray and roast for 10 to 12 minutes. Toss the shrimp with the remaining tablespoon of olive oil and season with salt and pepper.
Add the shrimp and one half of the feta crumbles to the baking sheet and return to the sheet to the oven. Roast for an additional 10 minutes or so, flipping the shrimp after five minutes. Cook until the shrimp are pink and opaque. Once the shrimp are cooked, remove the baking sheet from the oven. Sprinkle the rest of the cheese and the juice of one half a lemon and toss to combine. Adjust salt, pepper and lemon juice to taste.
Calories Per Serving: 272; Fat: 14 g; Carbohydrates: 13 g, Dietary Fiber: 5 g, Sugars: 4 g; Protein 25g.
This spooky recipe is packed with super powered broccoli to build those strong bones! Not only is the Green Gruel stacked with fiber, its eyeballed-eggs are filled with protein! The broccoli and the egg go together like Freddy and Jason! Serve this up at your Halloween party and I am sure everyone will be gathered around the caldron asking for seconds! (Serves 6)
Melt 1 tablespoon of the butter in a 12-inch nonstick skillet over medium heat. Add the chopped broccoli stems, shallots, garlic, salt, pepper, and nutmeg; cook, stirring, until the shallots are tender, 3 to 5 minutes.
Add the broth, cover, and simmer 20 minutes, until the broccoli stalks are tender and the liquid almost evaporated. Remove from the heat, add the cheese, and toss to combine. Working in batches, transfer to a blender and purée until smooth.
Bring a large pot of lightly salted water to a boil. Add the florets and cook for 3 minutes. Drain and rinse under cold running water to stop the cooking.
Cut a notch in the side of each egg and press an olive into it. Heat broccoli purée over medium heat until just warmed through, 5 minutes. Stir in the florets and the remaining butter. Spoon the gruel into individual soup bowls and top each with an egg eye; serve immediately.
Total Calories Per Serving: 365; Total Fat: 24g; Total Carbohydrate: 19g; Sodium: 495 mg; Dietary Fiber: 6g; Protein: 22g
This soup is a classic, and for a reason! The sweetness of the carrots in this soup is the perfect partner for the spicy zing of the ginger. We all know how good Colby Carrot is for us and ginger has been praised for centuries for its healing properties. Ginger has been used as an anti-inflammatory supplement and to treat gastrointestinal diseases, research also shows that it can help lower cholesterol.
In a large stockpot over medium heat, heat the olive oil until the butter is melted and the oil is hot. Add the onion, garlic and ginger and cook, stirring frequently, for about 5 minutes, or until the onion begins to soften and become translucent. Add the carrots and cook for another 5 minutes, stirring often. Add the stock and bring to a boil. Reduce the heat to a simmer, cover, and simmer until the carrots are tender, about 20 minutes. Blend the soup to your desired consistency – leaving larger chunks if you like to chew on something, or turning it to a silky-smooth puree. If you’re using a regular blender, be sure to blend the soup in batches.
Return the blended soup to the pot and season with salt and pepper. Add the yogurt to the soup and heat over medium-low heat just until it’s heated through. Once the yogurt’s been added, you don’t want the soup to boil, or else the yogurt will curdle. Ladle the soup into serving bowls.
In a small bowl, combine the remaining 4-6 tablespoons of yogurt with a pinch each of curry powder, salt and pepper. Adjust seasoning of the yogurt to your taste. Add one tablespoon to the center of each soup bowl and garnish with finely chopped chives.
Calories Per Serving: 202; Total Fat: 10g; Total Carbohydrate: 16g, Dietary Fiber: 3g, Sugars: 9g; Protein 13g
A great summer dish, carrots and beets give this salad a satisfying crisp texture and a wide variety of important antioxidants to help the body function optimally.
Phytonutrients and fiber found in beets function as anti-inflammatory and anti-carcinogenic agents and are at their peak during summer months. Carrots are a great source of antioxidant power and are high in pro-Vitamin A, which is great for your immune system and vision. You can’t go wrong eating a well-balanced and colorful diet- so have fun and eat a rainbow! (Serves 4)
In a food processor or with a box grater, grate the beets and carrots. Save the juice that comes out since it is yummy and good for you. Mix the grated vegetables and their juices with the orange zest and parsley in a large bowl. In a small bowl, mix together the orange juice and honey until combined, then whisk in the olive oil. Season the dressing with salt and pepper to taste. Pour the dressing into the bowl with the vegetables and mix to coat. Add your nuts and cheese, top with additional parsley and serve!
You can prepare this salad a little bit ahead of time if you’d like the flavors to get to know one another; doing this will also give the carrots and beets a bit of time to soften, if that’s something you’re looking for.
TIP: Toasting nuts brings out their flavor by releasing the oils and gives them more crunch – and we all know that crunch is a great addition to any salad!
To toast nuts, place on a baking sheet in a single layer and bake in a 350 oven for about 7-10 minutes, stirring as necessary to ensure even cooking and checking early and often to make sure they don’t burn. This can also be done in a dry skillet over medium heat until nuts are fragrant and lightly toasted. Allow the nuts to cool before using in a recipe.
Calories Per Serving: 247; Total Fat: 19g; Total Carbohydrate: 13g, Dietary Fiber 5g, Sugars 7g; Protein: 9g
This is a great dish to keep you warm and fight the forth-coming flu season! It is filled with loads of super powered vegetables and exotic flavors. We all know how Colby Carrot is a great source of Vitamin A, which not only strengthens vision but also helps keep your immune system properly running to fight against those bad colds! Along with the incredible taste, it’s cholesterol free. That’s what we call a win-win!
Heat a large saucepan, then add the oil and onion. Sauté 5 minutes, until onions begin to brown. Add the garlic, peppers, carrots, and celery, and cook 5 more minutes. Then add everything else up to the cumin, and cook 15 minutes over medium heat, stirring occasionally. Now add all but the spinach and lemon zest. (If you have a crock-pot, you can transfer the ingredients to your crock-pot at this time.) Cover and cook on low until the lentils are soft and have absorbed most of the liquid– it takes about an hour on the stovetop. Time will vary if you use a slow cooker, depending on the strength and size of your particular crock-pot. Add spinach and lemon at the very end, and cook 2-3 minutes until the spinach wilts. This recipe makes 8 servings.
Calories Per Serving: 155; Total Fat: 1.5g; Total Cholesterol: 0mg; Total Carbohydrate: 26g; Dietary Fiber: 12g; Protein: 11g