Quinoa, Sun-dried Tomatoes & Feta Stuffed Zucchini

Quinoa, Sun-dried Tomatoes & Feta Stuffed Zucchini
Serves 2 (side dish) or 1 (main course)

Ingredients

§  1 zucchini

§  ¼ cup sun-dried tomatoes

§  1 oz reduced fat feta cheese

§  Juice of ½ lemon

§  Garlic powder, dash

§  Onion powder, dash

§  Dried parsley

§  ¼ cup quinoa, uncooked

§  Pepper

Directions

1.       Cook quinoa according to directions

2.       Slice zucchini in half and scoop out the insides, do not throw away.

3.       Chop up the zucchini guts and sautéed for about 5 minutes over medium high heat, just till it is softened.

4.       Chop sun-dried tomatoes & crumble the feta.

5.       Once quinoa is cooked, add in the sautéed zucchini guts, sun-dried tomatoes, feta, lemon juice, pepper, parsley, onion and garlic powder. Stir to combine.

6.       Stuff the filling into the zucchini boats.

7.       Bake at 375 degrees for 20 minutes.

Nutritional Info

1 zucchini half

185 calories / 9g protein / 4g fat / 29g carbs / 5g fiber

Mediterranean Barley Salad

MEDITERRANEAN BARLEY SALADMAKES: 5 CUPS

INGREDIENTS

• 3/4 CUP (DRY) QUAKER MEDIUM BARLEY 
• 1/2 SEEDLESS CUCUMBER, DICED
• 1/4 MEDIUM RED ONION, DICED
• 15 CHERRY TOMATOES, HALVED
• 3 OZ REDUCED FAT FETA CHEESE, CUBED
• 8 PITTED KALAMATA OLIVES, CHOPPED
• 1/2 LEMON, ZEST & JUICE
• 1/4 CUP RED WINE VINEGAR
• 1 TBSP EXTRA VIRGIN OLIVE OIL
• PEPPER

MAKE IT

1. BOIL BARLEY ACCORDING TO DIRECTIONS ON BOX (4 CUPS OF WATER, APROX 40 MINUTES) OR JUST USE QUICK COOK BARLEY.
2. ADD CUCUMBER, ONION, TOMATOES, FETA, OLIVES AND LEMON ZEST TO A BOWL.
3. MIX TOGETHER RED WINE VINEGAR, OLIVE OIL & LEMON JUICE.
4. ONCE BARLEY IS FINISHED, STRAIN & ADD TO VEGETABLE MIXTURE.
5. POOR OVER YOUR VINEGRETT & TOSS TO COMBINE.
6. SEASON W/ PEPPER & ENJOY IT!!!

 

1 CUP SERVING 

203 CALORES, 8 GRAMS PROTEIN, 8 GRAMS FAT, 4 GRAMS FIBER & 347 MG SODIUM!  

Leek, Chickpea & Roasted Tomato Soup

LEEK, CHICKPEA & ROASTED TOMATO SOUPYIELDS : 5.5 CUPS

INGREDIENTS
1 LEEK
1 GARLIC CLOVE, MINCED
1 TBSP EXTRA VIRGIN OLIVE OIL
1 (16oz) CAN LOW-SODIUM GARBANZO BEANS (BUSH'S BRAND)
1 (14.5oz) CAN FIRE-ROASTED DICED TOMATOES (HUNTS BRAND)
3 CUPS LOW-SODIUM VEGETABLE BROTH (PACIFIC NATURAL FOODS BRAND)
1/2 TSP PEPPER
1/4 TSP DRIED OREGANO
1 TSP DRIED PARSLEY
1/2 LEMON, JUICE 

HOW TO MAKE

1. CHOP THE FUZZY END OFF THE BOTTOM OF THE LEEK & SLIGHTLY AFTER WHERE IT BEGINS TO TURN FROM WHITE TO GREEN (THE FARTHER YOU GO UP THE DARK GREEN LEAVES THE TOUGHER IT GETS). DISCARD THE DARK LEAVES AND CUT THE WHITE PART IN HALF, AND THEN THINLY SLICE INTO LITTLE MOON SHAPES.
2. GET A BOWL OF WATER AND DROP THE LEEKS INTO IT AND AGITATE IT FOR A FEW SECONDS. (LEEKS ARE FULL OF DIRT IN BETWEEN THE LAYERS DUE TO THE WAY THEY GROW). LET THE LEEKS SIT FOR ABOUT 5 MINUTES SO THE DIRT SETTLES TO THE BOTTOM OF THE BOWL.
3. IN A POT, ON MEDIUM HIGH HEAT, HEAT UP THE TABLESPOON OF OLIVE OIL.
4. SCOOP OUT THE LEEKS AND ADD THEM, ALONG WITH THE MINCED GARLIC INTO THE OLIVE OIL.
5. COOK ABOUT 5 - 8 MINUTES, UNTIL THE LEEKS START TO SOFTEN SLIGHTLY.
6. ADD THE CAN OF DICED TOMATOES, AS WELL AS THE 3 CUPS OF VEGETABLE STOCK.
7. DRAIN AND RINSE THE GARBANZO BEANS AND ADD.
8. ADD THE PEPPER, OREGANO AND PARSLEY.
9. COVER AND BRING TO SIMMER. COOK FOR 20 MINUTES.
10. REMOVE FROM THE HEAT, AND USE AN IMMERSION BLENDER TO BLEND ONLY PART OF THE SOUP. (IF YOU DONT HAVE AN IMMERSION BLENDER, TAKE 1/3-1/2 OF THE SOUP AND BLEND IT IN A BLENDER AND ADD IT BACK INTO THE SOUP).
11. FINISH WITH A SQUEEZE OF JUICE FROM HALF A LEMON & SERVE.

NUTRITIONAL INFO

(FOR 1/2 CUP SERVING)

67 CALORIES, 2g PROTEIN, 2g FAT, 228mg POTASSIUM, 3g FIBER, 203mg SODIUM.

Escarole & White Bean Soup

Escarole & White Bean Soup




I had this soup for the first time when I was up in New Jersey visiting family. I bought it from this little Italian deli near there house & immediately fell in love with it. I decided to make my own, low-calorie, low-sodium, vegetarian version (using vegetable broth instead of chicken stock & omitting the pancheta, sausage or ham-hock that you sometimes find in them).
I calculated the calories for this recipe, so I will post the specific item I used for each ingredient (not to implicate that you should buy exactly what I bought, but just so you can see where the calories came from & where I was able to cut out sodium).
Keep in mind, that if you are not concerned or interested in low-sodium, feel free to get the regular versions of these canned ingredients, or just add salt to taste at the end.

Yeilds: 9 (1 cup) servings

Ingredients:
4 cups vegetable broth (Pacific Natural Foods: Organic Low-Sodium Vegetable Stock)
1 pound escarole
2 (15oz) cans of cannellini beans (Eden Organic: No Salt Added Cannellini Beans)
1 (15oz) can of diced tomatoes (Del Monete: No Salt Added Diced Tomatoes)
1 small/medium onion
2-3 cloves of garlic
pepper (and salt optional) to taste
Cooking Spray (or olive oil)

Directions:
1. Dice and saute garlic & onion in pot over medium-low heat, you only want to sweat out the onions, you do not want to put any color on them. (I used cooking spray to cut the calories as much as possible, however, you can use 1 tblespoon of olive oil).
2. While garlic and onions being to sweat, chop the escarole. Once the onions becomes semi-translucent (about 3-5 minutes) add in the can of diced tomatoes and cook a few minutes longer.
3. Add in the 2 cans of cannellini beans, 4 cups of vegetable stock and escarole.
4. Turn the heat up to medium-high and bring to a simmer, stirring occasionally until the escarole is completely wilted into the soup.
5. Cook for about 10 minutes past this point, for the soup to thicken.
6. Add pepper (and salt) to taste!
7. SERVE & ENJOY - with a sprinkle of Parmesan cheese, or a wedge of crusty Italian bread.

Nutritional Information:
1 CUP SERVING
106 Calories
6g Protein
1g Fat
493mg Potassium
7g Fiber
122mg Sodium!

Slow-Cooked Onion and Cider Soup

SLOW-COOKED ONION & CIDER SOUP

Ingredients:

3 tbsp. butter
2 1/4 pounds onions, sliced
4 garlic cloves
4 cups vegetable stock
1 1/2 cups sweet cider
2 egg yolks

Directions:
Put the butter in a saucepan set over medium heat. Add the onions and garlic and partially cover with lid and cook for 20 minutes, stirring often so the onions begin to soften and cook down without burning.

Add vegetable stock, and cider and bring to a boil.

Reduce heat to low (without lid) and cook for 40 minutes, until the soup is thick and golden.

Remove from heat and slowly wisk in egg yolks.

Serve & Enjoy

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I have no calculated the calories yet for this recipe, but it is DELICIOUS! I made it a few nights ago and my family devoured it.

It is similar to a french onion soup, only you use veggie broth and cider instead of the normal beef broth. <3

Product Review

Healthy Valley Organic No Salt Added Tomato Soup



While i was wondering around in the health food section of my grocery store the other day I stumbled upon the canned soup section. I never really pay much attention to the canned soups due to the high levels of sodium they usually contain, however a particular row of cans caught my eye.
NO SALT ADDED! Could it be true!?

YES! :)

I immediately picked it up and began scanning the nutrition label...

Serving Size: 1 Cup
Serving per Container: About 2
Calories: 100
Total Fat: 2.5 g
Sat Fat: 1 g
Trans Fat: 0 g
Cholest: 5 mg
Sodium: 60 mg
Total Carb: 19 g
Fiber: 3 g
Sugar: 13 g
Protein: 1 g

Only 60mg of sodium per serving? I picked up another can, and another, and sure enough each can ranged between 60 to 80mg of sodium per serving! I bought the tomato, the black bean and the minestrone soups and was eager to try them.
So far I have tried only the Tomato Soup (which I had for lunch today).

My Verdict:
Very good actually. I will buy it again.
Don't expect it to taste like other tomato soups out of a can (like Campbell's) though. To me it tasted much more Tomato-ey if you know what I mean. It has a much more assertive tomato flavor, that is much more natural (as well as slightly more acidic) than other versions you grew up loving from your childhood. It was also slightly sweet which was very enjoyable, and I also didn't notice the lack of added salt. It's also thinner than other tomato soups because it is ready to serve out of the can, so you don't have to add milk (or water) to it like the Campbell's tomato soup.
I would recommend this product to anyone interested in limiting there sodium intake, or for a healthier, organic option to other canned soups.

I am looking forward to trying the Black Bean, and Minestrone soups next.

Grilled Peaches

Grilled Peaches
w/ cottage cheese, agave nectar and sunflower seeds

Ingredients
1 peach
1/2 cup cottage cheese
1 tsp agave nectar (or honey)
1 tbsp sunflower seeds (or any other seeds or chopped nuts)

Directions:

Step 1: Preheat grill pan under medium-high heat, and cut the peach in half, removing the pit.

Step 2 : Spray the grill pan with non-stick cooking spray and lay the peach skin side down for about 5 minutes, or untill you get nice grill marks...

3. Flip, and continue cooking on other side for about a minute.

Step 4: Plate topping with cottage cheese, a drizzel of agave nectar (or honey) and a sprinkle of sunflower seeds.

Step 5: ENJOY