Tomato, Lentil and Kale Soup

Making a creamy, delicious, healthy soup is always rewarding and brings you comfort. This one does not require over night soaking. Full of vitamin K from the kale and iron from those lentils, among other great benefits. Ingredients 3 cups of water 2 cups of brown or green lentils 3 plum tomatoes cut into pieces…

Instant Pot Squash Curry

Ingredients 15 oz canned chickpeas (1.5 cups dried) rinsed and drained. 1/2 red onion & 1/2 Shallot diced. 2 cloves garlic, pressed or finely chopped. 1 Tbsp avocado oil 2-3 Tbsp red Thai curry paste 1 can light coconut milk 2 Cups of cubed Butternut Squash 2-3 cups spinach salt sesame seeds Directions Drain and…

Sweet potato black bean patties/Burgers

Ingredients 2-3 sweet potatoes cooked 1-15-ounce can black beans, drained and rinsed (1 1/2 cups) 1/4 cup chopped small red onion 1/2 cup rolled oats or quick oats 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2-1 teaspoon salt 2 big leaves of lettuce per patty 2…

Meatless No bread Burger

Call me a skeptic, but I never knew that it was possible to have a burger that was: meatless, healthier, full of flavor! To me it was a myth. Boy was I wrong. As I strolled in the supermarket, I saw “Impossible”burger patties and it caught my eye. 🧐 Well, I set out to prepare…

“Meatless” Zucchini Meatballs

Ingredients cooking spray 1 tsp olive oil 2 garlic cloves, pressed 1 medium sized unpeeled zucchini, grated 1/2 tsp salt 1/8 tsp black pepper 2/3 cup Italian seasoned breadcrumbs 1 large egg, beaten 1/2 cup Pecorino Romano cheese, freshly grated, plus more for serving 1 cup homemade marinara sauce or your favorite jarred sauce Directions…

Roasted “Rainbow” Cauliflower

I have to be completely honest. If there is one thing that makes me happy in the kitchen is colors. Colors from fruit, colors of vegetables colors all around. Yes, by now we know the more colors you eat the better it is for your health. The amount of nutrients, vitamins and minerals are immeasurable….

Indian Spiced Chickpea Wraps

Ingredients: Raita 1/2 cup drained unsweetened pineapple tidbits1/4 teaspoon salt1/4 teaspoon ground cumin Wraps: 2 teaspoons canola oil1 small onion, chopped1 tablespoon minced fresh gingerroot2 garlic cloves, minced1/2 teaspoon curry powder1/4 teaspoon each salt, ground cumin and ground coriander1/4 teaspoon cayenne pepper, optional1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained1 cup canned…

Three Cheese Spinach Lasagna

Ingredients: 1 teaspoon extra-virgin olive oil14 whole wheat lasagna noodles1 package (12 ounces) frozen chopped spinach, thawed3 cups all-natural fat-free ricotta cheese, drained of any liquid on top of the container3 large egg whites1⁄4 cup freshly grated Parmesan cheese2 tablespoons finely chopped fresh parsley leaves1 teaspoon garlic powderSea salt, to tasteGround black pepper, to taste2-1⁄2…

Simple healthier (baked) Eggplant Parmesan

Ingredients 1 whole egg3 egg whites1 tablespoon water3 eggplant, peeled and thinly sliced2 cups whole wheat bread crumbs6 cups spaghetti sauce, divided3/4 pound part-skim mozzarella cheese, shredded and divided1/2 cup grated Parmesan cheese, divided1/2 teaspoon dried basil Directions Preheat oven to 350 degrees F Beat together egg, egg whites, and water in a shallow bowl….

Butternut Squash Spinach Lasagna Rolls

For the Butternut Parmesan Sauce: 1 lb butternut squash, peeled and diced1 teaspoon olive oil1/4 cup shallots, minced2 cloves garlic, minced2 tbsp fresh grated parmesan cheese1 Tbsp of Table Blend Mrs Dash Seasoning Blend For the Lasagna: 9 whole grain lasagna noodles10 oz package frozen chopped spinach, heated and squeezed well15 oz fat free ricotta…