A bunch of recipes to start with
|
@ -0,0 +1,28 @@
|
||||||
|
# Lemon-Garlic Vinaigrette
|
||||||
|
|
||||||
|
![Lemon-Garlic Vinaigrette](https://git.john.me.tz/Recipes/images/lemon-garlic_vinaigrette.webp "Lemon-Garlic Vinaigrette")
|
||||||
|
|
||||||
|
Prep time: 5 minutes
|
||||||
|
|
||||||
|
Yields: 10 servings
|
||||||
|
|
||||||
|
* 3/4 cup olive oil
|
||||||
|
* 5 tablespoons red-wine vinegar
|
||||||
|
* 3 tablespoons lemon juice
|
||||||
|
* 1 1/2 tablespoons dijon mustard
|
||||||
|
* 1 clove garlic grated
|
||||||
|
* 3/4 teaspoon salt
|
||||||
|
* ground pepper to taste
|
||||||
|
|
||||||
|
1. Emulsify
|
||||||
|
|
||||||
|
Combine all ingredients except oil into a food processor. On medium or high setting, begin to process ingredients. Slowly drizzle in oil while processor continues to run. Store in air-tight jar for up to 1 week.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per 2 Tbsp. Serving:
|
||||||
|
|
||||||
|
* 130 calories
|
||||||
|
* fat 14g
|
||||||
|
* sodium 191mg
|
||||||
|
* saturated fat 2g
|
|
@ -0,0 +1,74 @@
|
||||||
|
# Vegan Coconut Chickpea Curry
|
||||||
|
|
||||||
|
![Coconut Chickpea Curry](https://git.john.me.tz/Recipes/images/coconut_chickpea_curry.webp "Coconut Chickpea Curry")
|
||||||
|
|
||||||
|
Cook time: 20 minutes
|
||||||
|
|
||||||
|
Yields: 4 servings
|
||||||
|
|
||||||
|
Rice:
|
||||||
|
|
||||||
|
* 2/3 cup brown rice
|
||||||
|
* 1 1/2 cup water
|
||||||
|
|
||||||
|
Curry Sauce:
|
||||||
|
|
||||||
|
* 1 x 12oz can coconut milk
|
||||||
|
* 2+ tablespoons red curry paste
|
||||||
|
|
||||||
|
Curry:
|
||||||
|
|
||||||
|
* 2 teaspoons avocado or canola oil
|
||||||
|
* 1 cup onion, chopped
|
||||||
|
* 1 cup bell pepper, diced
|
||||||
|
* 1 medium zuccini, halved and sliced
|
||||||
|
* 1 x 15oz can chickpeas (1/2 dried beans, cooked)
|
||||||
|
* 1/2 cup vegetable broth
|
||||||
|
* 4 cups baby spinach
|
||||||
|
|
||||||
|
1. Rice
|
||||||
|
|
||||||
|
Bring water to a boil. Add rice. Reduce heat to medium. Cook covered until all water is absorbed. Still occasionally.
|
||||||
|
|
||||||
|
2. Curry Sauce
|
||||||
|
|
||||||
|
Wisk together coconut milk and curry paste. Slowly bring up to temperature over medium-low heat.
|
||||||
|
|
||||||
|
3. Curry
|
||||||
|
|
||||||
|
Heat oil in a skillet over medium-high heat. Add onion, pepper and zuccini. Cook, stirring often, until vegetables have browned (5-6 minutes). Add chickpeas, broth and curry sauce. When mixture reaches a soft boil reduce to medium-low and simmer until vegetables are soft (4-6 minutes).
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Stir in spinach just before serving. Serve 1 1/2 cups of curry over 1/2 cup of rice.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 471 calories
|
||||||
|
* protein 10.9g
|
||||||
|
* carbohydrates 65.8g
|
||||||
|
* dietary fiber 10.7g
|
||||||
|
* sugars 12.3g
|
||||||
|
* fat 18g
|
||||||
|
* saturated fat 8.2g
|
||||||
|
* cholesterol 3.8mg
|
||||||
|
* vitamin a iu 5023.5IU
|
||||||
|
* vitamin c 79.2mg
|
||||||
|
* folate 99.1mcg
|
||||||
|
* calcium 119.1mg
|
||||||
|
* iron 4.2mg
|
||||||
|
* magnesium 119.8mg
|
||||||
|
* potassium 489mg
|
||||||
|
* sodium 576.2mg
|
||||||
|
* thiamin 0.3mg
|
||||||
|
* added sugar 7g
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 3 fat
|
||||||
|
* 3 starch
|
||||||
|
* 2 vegetables
|
||||||
|
* 1 carbohydrate
|
||||||
|
* 1/2 lean protein
|
|
@ -0,0 +1,75 @@
|
||||||
|
# Tofu & Vegetable Curry with Zuccini Noodles
|
||||||
|
|
||||||
|
![Zuccini Noodle Curry](https://git.john.me.tz/Recipes/images/zuccini_noodle_curry.webp "Zuccini Noodle Curry")
|
||||||
|
|
||||||
|
Cook time: 30 minutes
|
||||||
|
|
||||||
|
Yields: 4 servings
|
||||||
|
|
||||||
|
Tofu:
|
||||||
|
|
||||||
|
* 2 tablespoons sesame oil
|
||||||
|
* 1 x 14oz block extra-firm tofu, 1cm cubed
|
||||||
|
|
||||||
|
Curry Sauce:
|
||||||
|
|
||||||
|
* 1 x 14oz can coconut milk
|
||||||
|
* 2 tablespoons red curry paste
|
||||||
|
* 1 tablespoon lime juice
|
||||||
|
* 2 cloves garlic, grated
|
||||||
|
* 1/2 teaspoon salt
|
||||||
|
|
||||||
|
Curry:
|
||||||
|
|
||||||
|
* 1 tablespoon avocado or olive oil
|
||||||
|
* 1 x 8oz package mushrooms, sliced
|
||||||
|
* 1 bunch scallions, roughly chopped
|
||||||
|
* 6 cups kale, chopped
|
||||||
|
* 2 x 10oz packages zuccini noodles (2 large zuccinis, julienned)
|
||||||
|
|
||||||
|
1. Tofu
|
||||||
|
|
||||||
|
Heat sesame oil in a large skillet over medium-high heat. Pat tofo dry, add to pan. Cook in a single laye, turning every 3-4 minutes until all sized are golden. Transfer to plate.
|
||||||
|
|
||||||
|
2. Curry Sauce
|
||||||
|
|
||||||
|
Wisk together all ingredients while waiting for Tofu to cook.
|
||||||
|
|
||||||
|
3. Curry
|
||||||
|
|
||||||
|
Heat oil in a pan over medium-high heat. Add all Curry ingredients except kale and zuccini. Cook until mushrooms have released their liquid and started to brown (about 5 minutes). Reduce heat to medium. Add kale, tofu and Curry Sauce. Stir frequently until kale is wilted (2-3 minutes). Set aside.
|
||||||
|
|
||||||
|
4. Zuccini Noodles
|
||||||
|
|
||||||
|
Cook zuccini noodles according to directions. If using fresh zuccini, simply add to pan with 2 tables spoons of water, warm on medium, covered until heated through (1-2 minutes)
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Serve 1 cup of curry over 1 cup of zuccini noodles.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 428 calories
|
||||||
|
* protein 16g
|
||||||
|
* carbohydrates 17.4g
|
||||||
|
* dietary fiber 5.3g
|
||||||
|
* sugars 6.5g
|
||||||
|
* fat 36.5g
|
||||||
|
* saturated fat 21.1g
|
||||||
|
* vitamin a 2907.4iu
|
||||||
|
* vitamin c 62.4mg
|
||||||
|
* folate 125.1mcg
|
||||||
|
* calcium 297.3mg
|
||||||
|
* iron 6.4mg
|
||||||
|
* magnesium 129.4mg
|
||||||
|
* potassium 1105.8mg
|
||||||
|
* sodium 517.7mg
|
||||||
|
* thiamin 0.2mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 5 1/2 fat
|
||||||
|
* 2 vegetables
|
||||||
|
* 1 1/2 medium-fat protein
|
|
@ -0,0 +1,60 @@
|
||||||
|
# Beet Kale Avocado Superfood Grain Bowl
|
||||||
|
|
||||||
|
![Beet Kale Avocado Grain Bowl](https://git.john.me.tz/Recipes/images/beet_kale_avocado_grain_bowl.jpg "Beet Kale Avocado Grain Bowl")
|
||||||
|
|
||||||
|
Prep time: 15 minutes
|
||||||
|
|
||||||
|
Yields: 4 servings
|
||||||
|
|
||||||
|
* 2/3 cup quinoa
|
||||||
|
* 1/2 cup hummus
|
||||||
|
* 2 tablespoons lemmon juice
|
||||||
|
* 1 x 5oz package baby kale
|
||||||
|
* 1 cup pickled beets
|
||||||
|
* 1 cup edamame, garbanzo or lima beans
|
||||||
|
* 1 avocado, sliced
|
||||||
|
* 1/4 cup unsalted sunflower seeds or other nuts, toasted
|
||||||
|
|
||||||
|
1. Boil quinoa
|
||||||
|
|
||||||
|
Boil quinoa in 1 1/3 cups of water. Set aside to cool.
|
||||||
|
|
||||||
|
2. Dressing
|
||||||
|
|
||||||
|
Wisk hummus and lemon juice in a bowl. Thin with water until it reaches a dressing consistency. Refridgerate separately if not being served immediately.
|
||||||
|
|
||||||
|
3. Portion into bowl
|
||||||
|
|
||||||
|
Divide kale evenly into 4 bowls. Top each with quinoa (about 1/2 cup), 1/4 cup sliced beets, 1/4 cup beans, and 1 tablespoon of seeds/nuts. Refridgerate for up to 4 days.
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Top with 1/4 sliced avocado and hummus dressing.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 381 calories
|
||||||
|
* protein 16.2g
|
||||||
|
* carbohydrates 43.1g
|
||||||
|
* dietary fiber 13.2g
|
||||||
|
* sugars 7.7g
|
||||||
|
* fat 18.6g
|
||||||
|
* saturated fat 2.4g
|
||||||
|
* vitamin a 3764iu
|
||||||
|
* vitamin c 55mg
|
||||||
|
* folate 341.8mcg
|
||||||
|
* calcium 126.3mg
|
||||||
|
* iron 4.6mg
|
||||||
|
* magnesium 161.2mg
|
||||||
|
* potassium 1065.8mg
|
||||||
|
* sodium 188.2mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 2 1/2 fat
|
||||||
|
* 2 starch
|
||||||
|
* 1 lean protein
|
||||||
|
* 1/2 high-fat protein
|
||||||
|
* 1/2 vegetable
|
|
@ -0,0 +1,72 @@
|
||||||
|
# Thai Spaghetti Squash with Peanut Sauce
|
||||||
|
|
||||||
|
![Thai Spaghetti Squash](https://git.john.me.tz/Recipes/images/thai_spaghetti_squash.webp "Thai Spaghetti Squash")
|
||||||
|
|
||||||
|
Cook time: 25 minutes
|
||||||
|
|
||||||
|
Yields: 4 servings
|
||||||
|
|
||||||
|
* 2 1/2 to 3 pound spaghetti squash, halved and seeded.
|
||||||
|
* 1/2 cup smooth natural peanut butter
|
||||||
|
* 1/4 cup soy sauce
|
||||||
|
* 1/4 cup water
|
||||||
|
* 1 tablespoon rice vinegar
|
||||||
|
* 1 tablespoon maple syrup
|
||||||
|
* 1 teaspoon garlic, minced
|
||||||
|
* 1/2 teaspoon red pepper flakes, crushed
|
||||||
|
* 1 cup edamame, garbanzo or lima beans
|
||||||
|
* 1/2 cup red bell pepper, halved and thinly sliced
|
||||||
|
* 1 medimu carrot, shreaded
|
||||||
|
* 1/4 cup sliced scallions
|
||||||
|
* 1/4 cup chopped peanuts
|
||||||
|
* 1/4 cup fresh cilantro
|
||||||
|
* Lime wedges
|
||||||
|
|
||||||
|
1. Prepare squash
|
||||||
|
|
||||||
|
a. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons of water. Microwave, uncovered, on high until flesh is tender (10-15 minutes)
|
||||||
|
|
||||||
|
b. Rub cut rim of squash halves with oil and place cut-side down on a baking sheet. Bake until tender (40-50 minutes) at 400 degrees F.
|
||||||
|
|
||||||
|
When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
|
||||||
|
|
||||||
|
2. Sauce
|
||||||
|
|
||||||
|
Whisk together peanut butter, soy sauce, water, vinegar, maple syrup, garlic and red pepper flakes until smooth.
|
||||||
|
|
||||||
|
3. Combine
|
||||||
|
|
||||||
|
When squash has cooled, add beans, bell pepper, carrot and scallions in a bowl. Drizzle with peanut sauce, toss until coated.
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Portion one heaping cup per bowl or microwave safe container. When ready to eat, garnish with peanuts, cilantro and lime wedges.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 419 calories
|
||||||
|
* protein 17.6g
|
||||||
|
* carbohydrates 32.8g
|
||||||
|
* dietary fiber 8.8g
|
||||||
|
* sugars 12.5g
|
||||||
|
* fat 24g
|
||||||
|
* saturated fat 3.7g
|
||||||
|
* vitamin a iu 3664.4IU
|
||||||
|
* vitamin c 32.8mg
|
||||||
|
* folate 169.7mcg
|
||||||
|
* calcium 93.2mg
|
||||||
|
* iron 2.8mg
|
||||||
|
* magnesium 72.1mg
|
||||||
|
* potassium 567.8mg
|
||||||
|
* sodium 855.9mg
|
||||||
|
* thiamin 0.2mg
|
||||||
|
* added sugar 3g
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 5 1/2 fat
|
||||||
|
* 3 1/2 vegetables
|
||||||
|
* 1/2 lean protein
|
||||||
|
* 1/2 starch
|
|
@ -0,0 +1,62 @@
|
||||||
|
# Citrus and Arugula Salad
|
||||||
|
|
||||||
|
![Citrus and Arugula Salad](https://git.john.me.tz/Recipes/images/citrus_arugula_salad.webp "Citrus and Arugula Salad")
|
||||||
|
|
||||||
|
Prep time: 10 minutes
|
||||||
|
|
||||||
|
Yields: 4 servings
|
||||||
|
|
||||||
|
Dressing:
|
||||||
|
|
||||||
|
* 2 tablespoons olive oil
|
||||||
|
* 2 tablespoons lime juice
|
||||||
|
* 1 tablespoon tarragon
|
||||||
|
* 2 teaspoons finely chopped jalapenos
|
||||||
|
* 2 pinches salt
|
||||||
|
* 1 pinch pepper
|
||||||
|
|
||||||
|
Salad:
|
||||||
|
|
||||||
|
* 2 small tangerinse, peeld and sliced
|
||||||
|
* 1 medium blood orange, peeled and sliced
|
||||||
|
* 3 packed cups baby arugula
|
||||||
|
* 1 avacado, chopped
|
||||||
|
* sliced almonds, toasted
|
||||||
|
|
||||||
|
|
||||||
|
1. Dressing
|
||||||
|
|
||||||
|
Add all dressing components except oil to food processor. Process at medium or high speed. While running, drizzle in oil slowly.
|
||||||
|
|
||||||
|
2. Salad
|
||||||
|
|
||||||
|
Add all salad components except almonds to a large bowl, drizzle with dressing, gently toss salad until coated.
|
||||||
|
|
||||||
|
3. Serve
|
||||||
|
|
||||||
|
Portion 1 1/2 cups per plate. Garnish with almonds.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 183 calories
|
||||||
|
* protein 2.1g
|
||||||
|
* carbohydrates 14g
|
||||||
|
* dietary fiber 5.1g
|
||||||
|
* sugars 7.3g
|
||||||
|
* fat 14.6g
|
||||||
|
* saturated fat 2.1g
|
||||||
|
* vitamin a 544.5iu
|
||||||
|
* vitamin c 48.2mg
|
||||||
|
* folate 75.4mcg
|
||||||
|
* calcium 58.2mg
|
||||||
|
* iron 0.6mg
|
||||||
|
* magnesium 30.4mg
|
||||||
|
* potassium 446mg
|
||||||
|
* sodium 153.6mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 3 1/2 fat
|
||||||
|
* 1/2 fruit
|
|
@ -0,0 +1,37 @@
|
||||||
|
# Pad Thai Sauce
|
||||||
|
|
||||||
|
![Pad Thai Sauce](https://git.john.me.tz/Recipes/images/Pad Thai Sauce.jpg "Pad Thai Sauce")
|
||||||
|
|
||||||
|
Prep time: 5 minutes
|
||||||
|
|
||||||
|
Yields: 4 cups; 12 servings
|
||||||
|
|
||||||
|
* 1/4 cup sriracha
|
||||||
|
* 1/2 cup soy sauce
|
||||||
|
* 1/4 cup tamarind sauce
|
||||||
|
* 1 cup peanut butter (add 3 tablespoons of white sugar if using natural peanut butter)
|
||||||
|
* 1 1/2c veg stock
|
||||||
|
* juice of 2 limes
|
||||||
|
|
||||||
|
Melt peanut butter with a few teaspoons of stock. Once fully liquified, add remaining ingredients, shisk thoroughly together and bring to a slow boil. Reduce heat to low and whisk rapidly for 1 minute.
|
||||||
|
|
||||||
|
Portion into air-tight jars. Refridgerate or freeze if not being used in 1 week.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per 1/3 cup. Serving:
|
||||||
|
|
||||||
|
* 153 calories
|
||||||
|
* fat 11.2g
|
||||||
|
* saturated fat 1.5g
|
||||||
|
* polyunsaturated fat 2.1g
|
||||||
|
* monounsaturated fat 5g
|
||||||
|
* sodium 741mg
|
||||||
|
* carbohydrate 10.4g
|
||||||
|
* dietary fiber 1.5g
|
||||||
|
* sugar 6g
|
||||||
|
* protein 7g
|
||||||
|
* calcium 10.5mg
|
||||||
|
* iron 4.2mg
|
||||||
|
* potassium 180mg
|
||||||
|
* vitamin c 2mg
|
|
@ -0,0 +1,64 @@
|
||||||
|
# Stuffed Sweet Potato with Hummus Dressing
|
||||||
|
|
||||||
|
![Stuffed Sweet Potato](https://git.john.me.tz/Recipes/images/stuffed_sweet_potato.webp "Stuffed Sweet Potato")
|
||||||
|
|
||||||
|
Prep time: 10 minutes
|
||||||
|
|
||||||
|
Cook time: 30 minutes
|
||||||
|
|
||||||
|
Yields: 2 servings
|
||||||
|
|
||||||
|
* 2 medium sweet potato, scrubbed
|
||||||
|
* 1 tablespoon oil
|
||||||
|
* 1 cup kale, chopped
|
||||||
|
* 1 cup black beans (1/2 cup dried beans, cooked)
|
||||||
|
* 1/4 cup hummus
|
||||||
|
* 2 tablespoons water
|
||||||
|
|
||||||
|
1. Bake potatos
|
||||||
|
|
||||||
|
Poke potatoes all over with a fork. Rub skin of potatoes with a thin layer of oil. Bake in an oven at 350 degrees F (30 minutes), or on a barbeque over indirect heat (25 minutes). Turn a few times.
|
||||||
|
|
||||||
|
2. Prepare filling
|
||||||
|
|
||||||
|
Wash kale and drain. Trim stems. Wilt kale in a saucepan over medium-high heat. Add beans. Add water if pan becomes completely dry. Continue cooking covered until beans are heated through (2-3 minutes).
|
||||||
|
|
||||||
|
3. Stuff potatos
|
||||||
|
|
||||||
|
Split potatoes and spread opening. Top with kale and bean mixture.
|
||||||
|
|
||||||
|
4. Prepare dressing
|
||||||
|
|
||||||
|
While potato cools to a safe temperature, add hummus to a disk. Wisk in water until it reaches the desired consistency. Should be about the thickness of a pasta sauce.
|
||||||
|
|
||||||
|
5. Serve
|
||||||
|
|
||||||
|
Serve as a side on a plate. Drizze with hummus dressing. Garnish with scallions or green onion, if desired.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 472 calories
|
||||||
|
* protein 21.1g
|
||||||
|
* carbohydrates 85.3g
|
||||||
|
* dietary fiber 22.1g
|
||||||
|
* sugars 19.9g
|
||||||
|
* fat 7g
|
||||||
|
* saturated fat 1.2g
|
||||||
|
* vitamin a 35809.9iu
|
||||||
|
* vitamin c 55.1mg
|
||||||
|
* folate 201.6mcg
|
||||||
|
* calcium 191mg
|
||||||
|
* iron 6.7mg
|
||||||
|
* magnesium 98.9mg
|
||||||
|
* potassium 1672.7mg
|
||||||
|
* sodium 489.1mg
|
||||||
|
* thiamin 0.6mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 4 starch
|
||||||
|
* 1 1/2 lean protein
|
||||||
|
* 1/2 medium-fat protein
|
||||||
|
* 1/2 carbohydrate
|
|
@ -1,6 +1,6 @@
|
||||||
# Roasted Cauliflower & Potato Soup
|
# Roasted Cauliflower & Potato Soup
|
||||||
|
|
||||||
![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.jpg "Cauliflower Potato Curry Soup")
|
![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.webp "Cauliflower Potato Curry Soup")
|
||||||
|
|
||||||
Prep time: 30 minutes
|
Prep time: 30 minutes
|
||||||
|
|
||||||
|
@ -60,7 +60,7 @@ Per Serving:
|
||||||
* sugars 8.3g
|
* sugars 8.3g
|
||||||
* fat 14.8g
|
* fat 14.8g
|
||||||
* saturated fat 10.1g
|
* saturated fat 10.1g
|
||||||
* vitamin a 1900IU
|
* vitamin a 1900iu
|
||||||
* vitamin c 52.2mg
|
* vitamin c 52.2mg
|
||||||
* folate 73.8mcg
|
* folate 73.8mcg
|
||||||
* calcium 86.3mg
|
* calcium 86.3mg
|
||||||
|
|
|
@ -0,0 +1,67 @@
|
||||||
|
# Curried Sweet Potato & Peanut Soup
|
||||||
|
|
||||||
|
![Curried Sweet Potato Peanut Soup](https://git.john.me.tz/Recipes/images/curried_sweet_potato_peanut_soup.webp "Curried Sweet Potato Peanut Soup")
|
||||||
|
|
||||||
|
Prep time: 5 minutes
|
||||||
|
|
||||||
|
Cook time: 35 minutes
|
||||||
|
|
||||||
|
Total time: 40 minutes
|
||||||
|
|
||||||
|
Yields: 6 servings
|
||||||
|
|
||||||
|
* 2 tablespoons oil
|
||||||
|
* 1 1/2 cups yellow onion, diced
|
||||||
|
* 1 tablespoon garlic, diced
|
||||||
|
* 4 teaspoons red curry paste
|
||||||
|
* 1 serrano chile, seeded and minced
|
||||||
|
* 1 pound sweet potato, peeled, 1cm cubed
|
||||||
|
* 3 cups water
|
||||||
|
* 1 cup coconut milk
|
||||||
|
* 3/4 cup unsalted peanuts
|
||||||
|
* 1 x 15oz can white beans (1/2 cup dried beans, cooked)
|
||||||
|
* 3/4 teaspoon salt
|
||||||
|
* 1/4 cup chopped fresh cilantro
|
||||||
|
* 2 tablespoons lime juice
|
||||||
|
* 1/4 cup unsalted pumpkin seeds
|
||||||
|
* lime wedges
|
||||||
|
|
||||||
|
1. Saute onions
|
||||||
|
|
||||||
|
Heat oil in large pot over medium-high heat. Add onion and cook until translucent (about 4 minutes).
|
||||||
|
|
||||||
|
2. Simmer
|
||||||
|
|
||||||
|
Stir in garlic, ginger, curry paste, and serrano. Cook for 1 minute. Stir in sweet potatoes and water, bring to a boil. Reduce heat to medium-low and simmer, partially covered, until sweet potatos are soft (10 to 12 minutes).
|
||||||
|
|
||||||
|
3. Blend
|
||||||
|
|
||||||
|
Transfer half of of the soup into a blender with coconut milk and peanuts. Puree.
|
||||||
|
|
||||||
|
4. Combine
|
||||||
|
|
||||||
|
Return puree mixture to pot. Stir in beans, salt, and pepper. Heat through. Remove from heat. Stir in cilantro and lime juice.
|
||||||
|
|
||||||
|
5. Serve
|
||||||
|
|
||||||
|
Portion 1 cup per bowl. Garnish with pumpkin seeds and lime wedges.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 345 calories
|
||||||
|
* protein 12.6g
|
||||||
|
* carbohydrates 37.4g
|
||||||
|
* dietary fiber 8.4g
|
||||||
|
* sugars 6.8g
|
||||||
|
* fat 19.4g
|
||||||
|
* saturated fat 4.3g
|
||||||
|
* vitamin a 10785iu
|
||||||
|
* vitamin c 7.5mg
|
||||||
|
* folate 95mcg
|
||||||
|
* calcium 87.9mg
|
||||||
|
* iron 2.2mg
|
||||||
|
* magnesium 90mg
|
||||||
|
* potassium 699.2mg
|
||||||
|
* sodium 593.7mg
|
|
@ -0,0 +1,68 @@
|
||||||
|
# Lemony Lentil Soup with Collards
|
||||||
|
|
||||||
|
![Lemony Lentil Soup](https://git.john.me.tz/Recipes/images/lemony_lentil_soup.webp "Lemony Lentil Soup")
|
||||||
|
|
||||||
|
Prep time: 40 minutes
|
||||||
|
|
||||||
|
Cook time: 20 minutes
|
||||||
|
|
||||||
|
Total time: 1 hour
|
||||||
|
|
||||||
|
Yields: 6 servings
|
||||||
|
|
||||||
|
* 1 cup dried brown lentils
|
||||||
|
* 8 cups water
|
||||||
|
* 1/4 cup olive oil
|
||||||
|
* 2 medium onions, diced
|
||||||
|
* 2 medium carrots, diced
|
||||||
|
* 1 teaspoon salt
|
||||||
|
* 1/4 teaspoon ground pepper
|
||||||
|
* 3 cloves garlic, chopped
|
||||||
|
* 1 teaspoon ground coriander
|
||||||
|
* 6 cups collard greens, chopped
|
||||||
|
* 3/4 cup cilantro, chopped
|
||||||
|
* 1 pound yellow potatos, quartered
|
||||||
|
* juice of 1 lemon, plus wedges
|
||||||
|
|
||||||
|
1. Boil lentils
|
||||||
|
|
||||||
|
Add lentils to a small saucepan with 3 cups of water. Cover, bring to a boil, then reduce to medium-low and simmer until tender (25-30 minutes).
|
||||||
|
|
||||||
|
2. Saute
|
||||||
|
|
||||||
|
Heat oil in a large pot over medium heat. Add onions, carrots, salt and pepper. Cook, stirring occasionally until lightly caramelized (15-20 minutes). Add garlic and coriander. Cook for another minute. Stir in collard greens and cilantro. Cook until collards are wilted (another minute).
|
||||||
|
|
||||||
|
3. Simmer
|
||||||
|
|
||||||
|
Add 1 cup of water and deglaze the pot. Add lentils with it's water. Add potatoes, lemon juice and remaining 4 cups of water. Bring to a boil over high heat. Reduce to medium-low and simmer, covered, until potatoes are tender (12-14 minutes).
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Serve 2 cups per bowl. Garnish with lemon wedges.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 296 calories
|
||||||
|
* protein 11.3g
|
||||||
|
* carbohydrates 42.3g
|
||||||
|
* dietary fiber 7.9g
|
||||||
|
* sugars 4.2g
|
||||||
|
* fat 10.1g
|
||||||
|
* saturated fat 1.4g
|
||||||
|
* vitamin a 5354.8iu
|
||||||
|
* vitamin c 37.9mg
|
||||||
|
* folate 225.2mcg
|
||||||
|
* calcium 136.6mg
|
||||||
|
* iron 3.1mg
|
||||||
|
* magnesium 53.5mg
|
||||||
|
* potassium 765mg
|
||||||
|
* sodium 427.7mg.
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 2 fat
|
||||||
|
* 1 1/2 starch
|
||||||
|
* 1 1/2 vegetable
|
||||||
|
* 1 lean protein
|
|
@ -0,0 +1,71 @@
|
||||||
|
# Butternut Squash Chili
|
||||||
|
|
||||||
|
![Butternut Squash Chili](https://git.john.me.tz/Recipes/images/butternut_squash_chili.webp "Butternut Squash Chili")
|
||||||
|
|
||||||
|
Prep time: 25 minutes
|
||||||
|
|
||||||
|
Cook time: 4 hours
|
||||||
|
|
||||||
|
Total time: 4 hours 25 minutes
|
||||||
|
|
||||||
|
Yields: 6 servings
|
||||||
|
|
||||||
|
* 2 tablespoons olive oil
|
||||||
|
* 4 cups (1 small) butternut squash, 1cm cubes
|
||||||
|
* 1 large onion, chopped
|
||||||
|
* 1 medium red bell pepper, diced
|
||||||
|
* 4 cloves garlic, minced
|
||||||
|
* 2 cups vegetable broth
|
||||||
|
* 1 x 15oz can black beans (1/2 cup dried beans, boiled)
|
||||||
|
* 1 x 15oz can pinto beans (1/2 cup dried beans, boiled)
|
||||||
|
* 1 x 15oz can diced tomatoes
|
||||||
|
* 2 tablesponns chili powder
|
||||||
|
* 2 tablespoons ground cumin
|
||||||
|
* 2 teaspoons smoked paprika
|
||||||
|
* 1 teaspoon salt
|
||||||
|
* 2 medium avacados, sliced
|
||||||
|
* cilantro, chopped
|
||||||
|
|
||||||
|
1. Saute
|
||||||
|
|
||||||
|
Warm oil at medium-high heat in large, oven-safe pot. Add squash and onion. Stir regularly, saute until onions become soft. Reduce head to medium. Add garlic and bell peppers. Continue to cook for 3-4 minutes.
|
||||||
|
|
||||||
|
2. Pre-heat
|
||||||
|
|
||||||
|
Arrange only one rack at the bottom of the oven. Pre-heat to 350 degrees F.
|
||||||
|
|
||||||
|
3. Bake
|
||||||
|
|
||||||
|
Add all remaining ingredients except avocados and cilantro. Mix thoroughly and bring to a boil over medium-high heat. Reduce to medium and cover until oven reaches 350 degrees F. Transfer pot to oven. Bake for 2 hours or until squash is cooked through. Stir 2-3 times. Add water if necessary.
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Serve 1 1/2 cups per bowl. Garnish with sliced avacado and cilantro.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 314 calories
|
||||||
|
* protein 10.8g
|
||||||
|
* carbohydrates 45.8g
|
||||||
|
* dietary fiber 15.6g
|
||||||
|
* sugars 8g
|
||||||
|
* fat 11.8g
|
||||||
|
* saturated fat 1.5g
|
||||||
|
* vitamin a 12215.2iu
|
||||||
|
* vitamin c 68.3mg
|
||||||
|
* folate 94.2mcg
|
||||||
|
* calcium 160.4mg
|
||||||
|
* iron 4.6mg
|
||||||
|
* magnesium 111.5mg
|
||||||
|
* potassium 1102.7mg
|
||||||
|
* sodium 454.1mg
|
||||||
|
* thiamin 0.2mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 2 fat
|
||||||
|
* 2 starch
|
||||||
|
* 1 1/2 vegetables
|
||||||
|
* 1 lean protein
|
|
@ -0,0 +1,64 @@
|
||||||
|
# Sweet Potato Black Bean Chili
|
||||||
|
|
||||||
|
![Sweet Potato Black Bean Chili](https://git.john.me.tz/Recipes/images/sweet_potato_black_bean_chili.webp "Sweet Potato Black Bean Chili")
|
||||||
|
|
||||||
|
Cook time: 40 minutes
|
||||||
|
|
||||||
|
Yields: 4-5 servings
|
||||||
|
|
||||||
|
* 2 tablespoons olive oil
|
||||||
|
* 1 large sweet potato, peeled and diced
|
||||||
|
* 1 large onion
|
||||||
|
* 4 cloves garlic, minced
|
||||||
|
* 2 tablespoons chili powder
|
||||||
|
* 4 teaspoons ground cumin
|
||||||
|
* 1 teaspoon chili spice (eg. ground chipolte or cayenne)
|
||||||
|
* 1/4 teaspoon salt
|
||||||
|
* 1 1/2 cups water
|
||||||
|
* 2 x 15oz cans black beans, rinsed (1 1/2 cups dried beans, broiled).
|
||||||
|
* 1 x 14oz can diced tomatoes
|
||||||
|
* 4 teaspoons lime juice
|
||||||
|
* 1/2 cup cilantro, chopped
|
||||||
|
|
||||||
|
1. Saute
|
||||||
|
|
||||||
|
In a deep pot or dutch oven, heat oil at medium-high. Add sweet potato and onion, stir often until onion is soft (4 minutes). Add gralic, chili powder, cumin, chili spice, and salt. Stir in spices constantly for 30 seconds.
|
||||||
|
|
||||||
|
2. Simmer
|
||||||
|
|
||||||
|
Add water, bring to a simmer. Cover and reduce heat to medium-low. Cook until sweet potato is tender (10 to 12 minutes).
|
||||||
|
|
||||||
|
3. Add remaining ingredients
|
||||||
|
|
||||||
|
Add beans, tomatoes, and lime juice. Increase heat to high to bring to a rolling boil, stiring often. Reduce heat and simmer for 5 minutes. Remove from heat.
|
||||||
|
|
||||||
|
4. Serve
|
||||||
|
|
||||||
|
Serve 2 cups per bowl. Garnish with cilantro.
|
||||||
|
|
||||||
|
## Nutrition information
|
||||||
|
|
||||||
|
Per Serving:
|
||||||
|
|
||||||
|
* 323 calories
|
||||||
|
* protein 12.5g
|
||||||
|
* carbohydrates 54.7g
|
||||||
|
* dietary fiber 15.6g
|
||||||
|
* sugars 13.1g
|
||||||
|
* fat 7.6g
|
||||||
|
* saturated fat 1.1g
|
||||||
|
* vitamin a 12409iu
|
||||||
|
* vitamin c 24.2mg
|
||||||
|
* folate 117.8mcg
|
||||||
|
* calcium 163.5mg
|
||||||
|
* iron 5.3mg
|
||||||
|
* magnesium 42mg
|
||||||
|
* potassium 1072.5mg
|
||||||
|
* sodium 573.3mg
|
||||||
|
* thiamin 0.9mg
|
||||||
|
|
||||||
|
Exchanges:
|
||||||
|
|
||||||
|
* 3 starch
|
||||||
|
* 1 vegetables
|
||||||
|
* 1 lean protein
|
After Width: | Height: | Size: 944 KiB |
After Width: | Height: | Size: 250 KiB |
After Width: | Height: | Size: 165 KiB |
After Width: | Height: | Size: 259 KiB |
After Width: | Height: | Size: 309 KiB |
After Width: | Height: | Size: 166 KiB |
After Width: | Height: | Size: 22 KiB |
After Width: | Height: | Size: 218 KiB |
After Width: | Height: | Size: 190 KiB |
After Width: | Height: | Size: 29 KiB |
After Width: | Height: | Size: 196 KiB |
After Width: | Height: | Size: 22 KiB |