Easy Sausage, Potatoes, Peppers and Onions

It’s back to school and here’s an easy recipe that will be a go to for you and your family. I love making this for my family because it’s quick, healthy and fills their bellies. When school starts back we all are in the grind of life, adjusting to a new school year schedule. There are footballs practices, ballet rehearsals, music recitals and a thousand other things we have to focus on, so let dinner be one thing, you pour Love into, but not lots of time. But hey it can taste like it. 😉

Note: A short cut here for this recipe is to precooked the potatoes the night before or use frozen potatoes. I prefer to precook fresh potatoes the night before, fresh ingredients really does make a difference. If you do, cook them until they are mostly tender and not mushy. They will cook later in the recipe.

INGREDIENTS:

2 Tablespoons olive oil

4-5 Sweet Italian Turkey sausage links

10 medium red potatoes, cut in half

1 large yellow onion, sliced

3 bell peppers, any color, sliced into strips. I used what was in the fridge.

2 garlic cloves, minced

3/4 cup Low Sodium Vegetable Broth

1 1/2 teaspoon Italian seasoning

Sea salt to taste

1/4 teaspoon crushed red pepper flakes (optional)

DIRECTIONS:

Add the red potatoes to a pot of boiling water, cook until mostly tender, they will cook in the saucepan with the sausage and peppers later. Drain and set aside.

*If you are using precooked potatoes or frozen, skip this step above.

While the potatoes are cooking, Poke each sausage a few times with a paring knife or fork (this helps release steam as they cook).

In a large skillet with a lid, heat olive oil over medium heat. Once hot, add sausages and brown gently and slowly. Cook for 3- 5 minutes, turning occasionally to gently brown on all sides. (They should not be fully cooked.) Once browned, remove sausages to a plate. Set aside.

Increase heat to medium high. Add onion and pepper slices. Toss to coat in oil and sear vegetables until slightly blackened, stirring often. Add garlic and cook for 1 more minute.

Add vegetable broth, to deglaze the saucepan, scraping bottom of pan with a wooden spoon to release bits. Simmer the vegetable broth until reduced by half.

Add Italian seasoning. Stir well to combine. Add sausages and the potatoes. Add salt to taste and gently toss. Bring to a simmer then reduce the heat to low. Cover and simmer until potatoes and peppers are soft and sausages are cooked.

Broccoli and Parmesan Cheese with a twist

This is a simple recipe, but it has a twist. Instead of using water to steam the broccoli you use vegetable broth. It gives the broccoli so much flavor. In a sauce pan add a bit of oil on heat the stove on medium heat . Toss in 2 cups of broccoli florets. Stir the florets around in the pan to help coat them with the oil. Add in a 1/3 cup of low sodium vegetable. Place the lid on top of the pan and allow to steam until the liquid has evaporated. Remove from heat and add parmesan cheese on top, place lid back onto the pan to help the cheese melt. Serve immediately. Enjoy

This is for the Sweet Potato Lovers~ Sweet Potato Hash and Toast

Who doesn’t love sweet potatoes?  Yes. Everyone does! Okay I just going to pretend that everyone does. The rest of you guys will be converted after this post! LOL.

So here it is, sweet potatoes are not only nature’s little candy, because they are super sweet, but they are loaded with nutrients. Here are a few benefits why you should eat sweet potatoes:

  1. Stabilizes blood sugar levels.
  2. They are high in antioxidants
  3. Need a brain boost, sweet potatoes helps with brain function.
  4. They also are known to help enhance you immunity
  5. They promote vision health.
  6. Need to drop a few pounds, they also help with weight loss.

I know you are thinking about trying them now, with those impressive health benefits, but if you are not totally convinced, check out these two awesome recipes. The recipes below are vegan and plant based, but you can add an egg to them to boost your protein, if you are vegetarian or eat meat. The best thing about both recipes is that you can get super creative.

Sweet potato toast is the new craze out there, if you are trying to cut back on the bread. I love this new take on toast.  The toppings are endless, you can go sweet or savory.

Sweet potato toast is simple to make and you make several slices of the toast and keep them in the fridge for up to 7 days and pull them out when you need them and add your favorite toppings. Here’s the easy recipe:

 

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Sweet Potato Toast

Ingredients
1 large sweet potato

Sweet Potato Toast : Sweet ~ Almond Butter, Granola and Cherries Savory ~ Avocado, Smoked Paprika and Olive Oil
Sweet Potato Toast : Sweet ~ Almond Butter, Granola and Cherries Savory ~ Avocado, Smoked Paprika and Olive Oil

Instructions:

OVEN 
Preheat the oven to 400ºF and line a baking sheet with parchment paper to help prevent sticking.

Peel the potato. This is optional. I peeled the the ends of the sweet potato off, cut the potatoes in 1/2 inch slices.

Bake until the slices are tender and easily pierced with a fork, about 20 minutes. Serve warm with your favorite toast toppings.

Store any leftover sweet potato slices in an airtight container in the fridge for up to a week. To reheat for an easy breakfast, just add to your toaster on the medium setting to heat up, remove and add your favorite toppings.

TOASTER

Ingredients
1 sweet potato, cut into 1/4 inch slices

Instructions
Peel your potato and add it to your toaster. It may take you three times to cook and toast the sweet potato completely.  Every toaster is different, so you will know it is done when the sweet potato is tender and brown on the edges. Remove it from the toaster and add your favorite ingredients: nut butters, avocado, jams, jelly, granola, nuts, apples slices, whatever, you get creative.

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Sweet Potato and Poblano Pepper Hash

Sweet Potato and Poblano Pepper Hash  

Ingredients

1 large organic sweet potato peeled and cubed
1  small red onion, diced
2 tablespoons olive oil
2 cloves garlic, minced
1 poblano peppers, diced
1 small red bell pepper, diced
1 small yellow pepper, diced
1 cup broccoli pearls
1 cup of black beans
1 handful of cilantro, roughly chopped
a pinch or two crushed red pepper, to taste
salt and pepper, to taste

Instructions
Heat olive oil in a cast iron skillet over a medium-high heat. Add the onions and peppers and cook for about 2 minutes until they begin to soften, add the sweet potato, broccoli pearls, salt,  and crushed red pepper. Cover and cook about 5 minutes, until the potatoes begin to soften. Add beans and cook for about 3-5 minutes until the beans are warmed up.  Taste and adjust seasonings if necessary.  Top with cilantro and garnish with lime ( optional) .

 

 

 

Keto Zucchini Cakes the Vegetarian Way

I had such a beautiful afternoon spending time with my girlfriend Sarah and talking about her amazing weight-loss using the keto lifestyle plan. She has lost 40 pounds using this plan. So in honoring of her big victory, I decided to make her my keto savory zucchini cakes.

We did a Facebook Live, where she was able to talk to about how the keto lifestyle plan has helped her live a more healthier way of living. It’s pretty fun, hilarious and educational, so check it out in my Facebook page under Lisa Washington.

Here’s the recipe. To find out more about to keto lifestyle Magic Pill on Netflix.

Keto Zucchini Cakes

Ingredients

• 1 pound zucchini

• 1 teaspoon Himalayan pink sea salt or regular sea salt or to taste

• 2 large eggs

• 1 1/2 tablespoon onions, diced and 11/2 tablespoons garlic, diced

• 1 1/2 teaspoon savory south seasoning by Hillari Moon or herbal garlic no salt seasoning

• 1/2 teaspoon baking powder

• 1/2 cup almond flour

• 1/4 cup coconut flour

• 1/4 cup grated Vegetarian Parmesan cheese, BelGioioso Cheese is Vegetarian

• olive oil for frying

Instructions:

1. Grate the zucchini on a box grater . Put the zucchini in a colander and sprinkle with the teaspoon of Himalayan pink sea salt or regular sea salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.

2. Sauté the onions and garlic in a pan with a bit of olive oil. Remove from pan once the garlic is golden brown. Set aside to cool.

3. Add the eggs to the zucchini and the cooled onions and garlic mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.

4. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.

5. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.

6. Drain the zucchini cakes on a paper towel before serving.

Honey, how do I lower my carbs, but still have the snacks I love? 🤔

Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol 😂

He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.

“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”

Well before we get to that, let’s look at Why Carbohydrates are good for us:

Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.

According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD

If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.

If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD

If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.

Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?

Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.

Popcorn instead of chips, is the big one for all of us:

The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. 🍮 . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.

So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.

Here’s how you can make a better salad to boost energy and help with weight loss

Salads are what you make them, and if you are eating to boost energy and shed a few pounds, you may want to be more conscious of how you are making that ‘healthy salad”. Most people think to throw some lettuce in a bowl with a few tomatoes, carrots, cucumbers and some type of dressing and you got yourself a healthy salad. Think again my friend. Don’t get me wrong, everything in that salad for the most part is good, but let’s look at it closer.

So, you are making a salad, most people go for just regular iceberg lettuce. Iceberg lettuce has no real nutritional value, just good ruffage.  When picking lettuce the best rule of thumb, the darker the greens the more fiber, flavor and nutrients they will possess.

Now let’s talk about ingredients. If you are eating a salad as your main meal, which is a good idea, because you can incorporate, good protein, lots of fiber, good carbohydrates and good essential fatty acids all on one plate, if we are conscious of what ingredients you are choosing. A salad that will keep you energized and help you drop a few pounds, if eaten daily, with exercise and other healthy accompany meals would look something like this:

Greens:

Choose 2 to 3 greens:

romaine lettuce

arugula

spinach

kale

Mixed green Medley ( easier way to get several leafy green choices)

You can also add:

Cabbage or Radicchio

Fresh herbs:

Choose 1 or 2 herbs:

basil

parsley

mint

dill

Grains ( optional, but loaded with vegan protein and lots of fiber, just use a little, they are high in carbohydrates.)

Choose 1 grain:

Quinoa

Wild Rice

Farro

Bulgar Wheat

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Protein 

Choose 1 to 2 proteins:

Organic Chicken ( grilled )

Salmon, steamed or grilled, high in protein and essential fatty acids

Chickpeas, vegan protein and fiber

Eggs

Beans, such as lentils

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Vegetables:

LET THESE BE THE MOST IN YOUR SALAD, LOAD UP!

Beets

Carrots

Onions

Cucumbers

Yellow Squash

Bell Peppers

Zucchini

Mushrooms

Celery

Peas

Olives

Broccoli

Brussels Sprouts

Healthy Fats, for crunch  

Nuts and Seeds of all kind that you can consume:

Walnuts, Almonds, Pistachios, Brazil Nuts, Hazelnuts, Peanuts, Sunflower Seeds, Chia Seeds, Pumpkin Seeds, Flax Seeds and Hemp Seeds .

Dressings:

Make your own and the healthiest dressings are one that are not creamy, but more in the vinaigrette family.

Simple and healthy dressings have these 4 key ingredients:

Acid~ Lemon Juice, Balsamic Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Apple Cider Vinegar and White Wine Vinegar.

Oil ~ Olive oil, Walnut Oil, Avocado Oil, and Hazelnut Oil .

Emulsifierr ~ which is the ingredient that helps keep the first two ingredients from separating and keeps your dressing stable ~ Mustard, Greek Yogurt, Ground  Flaxseed, Mashed Avocado and Honey.

Herbs and Flavoring ~ Basil, Parsley, Rosemary, Thyme, Oregano, Dill, Cracked Black Pepper, Red Pepper Flakes, Chives and Honey .

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Warm Beet, Green Apple and Trio Lentil Salad

Balsamic Vinaigrette with Salad Recipes

Warm Beet, Green Apple and Trio Lentil Salad

Creamy Honey Mustard Dressing 

1/4 cup plain Greek yogurt

1 tablespoon Dijon mustard

2 teaspoons honey

1/2 tablespoon lemon juice

water, to thin ( if necessary)

In a blender add all ingredients, blend and enjoy. 🙂

Store in a glass airtight container in the fridge for one to two days, this is a very perishable item. Use it all in a day if possible. 

So now you are educated about how to make an awesome salad that is loaded with everything your body needs. Now go out my loves and make the world a ” Happy Salad Place.” 🙂

Sundried Tomato Risotto ~ Easy Elegant Entertaining

What I love about entertaining at home, is spending time with my friends and family, so that means, not being in the kitchen all day, while everyone is having a good time in the other room. Who doesn’t want to be a part of the party?  I even bought our new house with that purpose in mind, to be with my guest, while I am preparing food for them. We all sit around our 8 foot island and just connect with one another over an excellent bottle of wine and eat as each course comes out.

Creating recipes that are loaded with flavor and doesn’t take a lot of time, but will make your guest feel like it did, is the key. My to go to recipe, my Sundried Tomato Risotto, because it seems, difficult, it looks fancy, but psst… IT’S NOT and it’s pretty darn delicious.

Risotto is one of those dishes you can truly make it your own, you can flavor it with all kinds of mouthwatering possibilities, with spinach, sweet peas and mint or you could do butternut squash and fried sage with just a pinch of nutmeg. Just allow your imagination to run wild, serve it with steamed veggies or a nice salad, some crusty bread, excellent wine, and you will be the hostess of the year, will maybe of the month, it is risotto and not coq au vin, LOL, 🙂

So here’s the recipe I hope you will enjoy it with your friends and family as you Set the Table with Love.

Sun dried Tomato Risotto

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Sundried Tomato Risotto photo by: Noi Tran Photography

Ingredients:

1 cup of water

4 tablespoons olive oil

1 cup finely chopped onion

1 garlic clove, minced

1 cup Arborio rice

1 ounce sun-dried tomatoes (not packed in oil, I used pre sliced ones)

2 cups chicken broth

1/2 cup of white wine

1/4 cup freshly grated Parmesan

finely chopped fresh basil leaves for sprinkling the risotto after cooking

Directions:

1. In a saucepan add the water and the bring the liquid to a simmer, and keep it at a bare simmer. In a large saucepan cook the onion and the garlic in the oil over moderately low heat, stirring, until they are softened, add the rice, stirring until each grain is coated with oil, and stir in the tomatoes.

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Sundried Tomato Risotto Photo by: Noi Tran Photography

2. Add 1/2 cup of the simmering liquid and cook the mixture over moderate heat, stirring constantly, until the liquid is absorbed. Continue adding the liquid, 1/2 cup at a time, stirring constantly. Once you have added all the water and broth liquid add the 1/2 cup of white wine remember to allow each portion to be absorbed before adding the next, until the rice is tender but still al dente)

3. Stir in the Parmesan and salt and pepper to taste and sprinkle the risotto with the fresh basil. I like to drizzle a little olive oil over it all at the end. Makes 4-6 servings

Penne Pasta with Sweet Peas Roasted Tomatoes Mint and Lemon Zest with a Green Apple Mint Salad

Yes! It’s winter and our bodies are craving those wonderful comfort foods, like l a big bowl of chili with jalapeno and cheddar cornbread or some creamy mac and cheese, but it’s good to give the digestive tract a little rest, even in the cold wintry months.

Today I was missing summer, so I decided to make this wonderful pasta and salad dish. I used one of my new favorite gluten free pastas, brown rice penne fromJovial Foods I love the nuttiness of their pasta and it holds up to it’s form.

This recipe honors a few of spring and summer’s produce, mint, lemons and sweet peas. I roasted some cherry tomatoes to give it a nice burst of smoky citrus flavor and a few pieces of mint leaves with a bit of lemon zest, well just say, it’s summer in your mouth.

The Green Apple Mint salad makes a wonderfully refreshing side. I love making my own vinaigrettes and this balsamic mint dressing could be one of my favorites. I hope you enjoy a bit of summer in these recipe.  Make sure you stay warm and Set the Table with Love.

pastaandsalaad
Brown Rice Penne Pasta with Peas and Roasted Tomatoes with a Green Apple Mint Salad

Penne Pasta 

Ingredients:

1/2 cup Jovial Penne Pasta

1 cup cherry tomatoes

1/2 cup organic sweet peas

2 tbsp lemon juice

lemon zest

mint leaves, for garnish

cracked black pepper and kosher salt to taste

drizzle of good Extra Virgin Olive oil

Directions:

Preheat the oven to 400 degrees.

Toss the tomatoes lightly with olive oil on a baking sheet. Spread them out into one layer and sprinkle generously with kosher salt and pepper. Roast for 15 to 20 minutes, until the tomatoes are soft. Once roasted set aside.

Add penne pasta to a pot of salted boiling water. Cook according to package direction. Drain and place back on the stove on low heat, add peas and lemon juice. Allow peas to just heat up and remove from heat.  Add pasta, peas and roasted tomatoes into a bowl, add lemon zest, mint leaves and gently toss. Drizzle with some good extra virgin olive oil and add a squeeze of lemon juice.

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Brown Rice Penne Pasta with Peas and Roasted Tomatoes with a Green Apple Mint Salad

Green Apple Salad

Ingredients: 

1 medium green apple

Bib lettuce or your favorite leafy greens 🙂

Cranberries

Pumpkin seeds

Sunflower seeds

Baby mint leaves, as garnish

Instruction:

Cut the apples, as desired. Gently tear the bib lettuce into desired pieces and place in a bowl, top with the cut apples, cranberries, pumpkin and sunflower seeds. Add drizzle with the Balsamic Mint vinaigrette.

Balsamic Mint Vinaigrette

Ingredients:

1 teaspoon finely minced shallot

3 tablespoons aged balsamic vinegar

1/4 teaspoon kosher salt

1/8 teaspoon fresh ground black pepper

1/4 cup extra virgin olive oil

Directions:

Place the shallots in a small glass jar with a secure lid.  Add the balsamic vinegar, the salt and the pepper. Pour the olive oil into the jar. Put the lid on the jar tightly, and shake vigorously, and add to the salad right before serving.

 

 

 

Three Bean Vegan Burger with Triple Berry Srirachi Sauce

Here is what we will be making at Williams Sonoma on Saturday, for my “Plantiful and Healthier You” in 2018. I did a cooking class and these burgers were a hit, even the meat eaters loved them. The thing about this recipe, is you can add different beans and legumes to give change the texture and flavor. I sometimes use lentils, instead of black and red beans and when you add different flavors like, sundried tomatoes, basil and a piece of mozzarella, you get a total new burst flavor.  You can also keep it very vegan and add vegan cheddar, mustard, ketchup, a good pickle,  and you have a good old fashion American burger. It is not as hard as we think, to incorporate more plant based foods in our everyday diet. All we have to do is take our regular meat recipes and look for ways to add more veggies, or substitute the meat for a vegetable options.  The best to start is with pizza, spaghetti, lasagna and even now with this recipe, burgers.  The big thing here, is to get creative in the kitchen, while add more healthy foods to your diet, that are good for you and your family.

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Three Bean Vegan Burger with Triple Berry Srirachi Sauce

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Three Bean Vegan Burger with Triple Berry Srirachi Sauce

Ingredients:
1 cup Kroger’s organic triple beans or any store bought brand ( cooked)

1 small red bell pepper (chopped)

1/2 cup chopped smoky sundried tomatoes

1/2 cup of chopped onions

1/2 tbsp of chopped garlic (fine)

1 tsp of olive oil

1/2 cup gluten free oats

1 tbsp of ground flax seed flour (binding)

1 tsp chili powder

1 tsp of smoked paprika

1 tsp of garlic powder

1/8 tsp chipotle powder

1/8 tsp of sea salt or more to taste

 

Directions:

1. Heat a pan, add a tsp of olive oil and garlic. Once it starts to sizzle,
add chopped onion, sundried tomatoes and peppers. Cook for few minutes until
they are slightly mushy. Season with salt, pepper and red pepper
flakes. Cool the mixture and set aside.
2. In a mixing bowl, add cooked beans with your
hands or back of a spoon, mash them together. Add the vegetable
mixture, the spices, gluten free oats and flax seed to mixture. Mix well and adjust
salt & pepper if desired.
3. Take a small ball of the mixture and make patties out of
them. I like to allow my patties to set in the fridge for 30
mins., so they can harden. This will allow them to keep their shape
during cooking.
4. When ready to cook, heat rest of oil in a pan and add one patty at
a time,, no more than four in a medium saucepan. Cook each side on medium low heat, until it’s crunchy and golden
brown.  Don’t flip the patties often. Just cook them slowly each side
for 4 to 5 minutes and gently flip with a wide spatula. Lay on a
toasted bun and add the triple berry srirachi sauce, lettuce and any of your favorite toppings, better yet add it on a bed of greens with our favorite vinaigrette.

Makes 4 – 5 medium size burgers.

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Three Bean Vegan Burger with Triple Berry Srirachi Sauce

Triple Berry Srirachi Sauce

This is very simple recipes

1 cup Triple Berry jam

1/4 cup blueberries

1 tsp srirachi sauce

In a small saucepan, add the triple berry sauce, the berries and the srirachi sauce under a medium heat, stir and allow the berries to cook down for about 10-15 minutes.  Remove from the heat and allow to cool down. Once the sauce is cool, add to the your bun or on top of your burger.  This sauce is amazing over some toast with a cup of cinnamon tea, or mix with apple cider vinegar, olive oil and make a nice vinaigrette.

 

 

 

 

Vegan Coconut Curry Sweet Potato Soup with Spicy Chickpeas

It is sniffle season and we all are looking for ways to keep the yuckies away. I love to use food to help my family stay healthy and to get us back on our feet when the household is being raided by a stubborn cold.  My go to is a good clean, healing soup. I have a few on my blog that you can try during the allergy and cold season. They taste delicious and just might do the trick to get you and your family back on your feet. The only soup that is purely medicinal is my For Cold Season ~RED soup  . A few other tips during the cold season you may want to try:

Vegan Coconut Curry Sweet Potato Soup
Vegan Coconut Curry Sweet Potato Soup

 

  1. Drink plenty of clean fluids, like water, herbal teas and veggie broths.
  2. Get plenty of rest, when your body needs it.
  3. Get a little sunshine, Vitamin D does a body good. Light walks helps get circulation moving and helps removes mucus from the body.
  4. Do a little gentle yoga and deep breathing.
  5. Eat salads everyday.
  6. An apple will keep the doctor away and  few oranges. Fuel up with these fruits, because they are loading with vitamin C and fiber.

I have several soup recipes on the blog, so please click on the links below and try them out. Here’s to a speed recovery, so you can Set the Table with Love.

Spicy Garlic and Onion Soup ~ Thy medicine

S3 ( Smoothies, Salads and Soups) For A Happy Healthy Summer

Tri Color Carrot and Lentil Soup with Pistou

Vegan Coconut Curry Sweet Potato Soup

VEGAN COCONUT CURRY SWEET POTATO SOUP
• 1 small white onion, diced
• 2 cloves garlic minced
• 1 large sweet potato, cubed
• 2 Tbsp yellow curry powder
• 1/4 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 1/4 tsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp cinnamon
• Pinch of nutmeg
• 3/4 tsp sea salt + 1/2 tsp pepper
• 3 cups coconut milk (full fat) and 1/2 cup low sodium vegetable broth

 

DIRECTIONS:
In a large pot over medium heat put 1/2 Tbsp coconut oil in the pot.  Add the onions. Cook for a few minutes and then add garlic and stir.
Season with 1/4 tsp each salt and pepper and stir. Add sweet potatoes, add all the spices.
Cook for 5 minutes, stirring frequently. To help pull out the oils from the spices.
Add 1/4 tsp more salt and pepper and the coconut milk and 1/2 cup low sodium vegetable broth. Then cover.
Bring to a simmer and then reduce heat to low. Simmer for 25 minutes more.
At the end of 25 minutes, taste and adjust seasonings as needed. Then puree using a blender. Transfer back to the pot, and allow to simmer for 3 minutes to thicken on low heat. Serve in a bowl with cilantro and spicy sautéed chickpeas. Enjoy!  Will keep in the fridge for 3-4 days and the freezer for a month.

 

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Vegan Sloppy Joes Stuffed in a Sweet Potato

Growing up as a kid. I absolutely loved eating sloppy joes. They were one of my all times favorites, but not the healthiest. So what does a girl do when she is taking on a 30 day vegan challenge and craving sloppy joes. No problem, add beans, instead of meat. This recipe has everything in it that I remember about my Mom’s sloppy joes growing up, that sweet, sour and smokiness that made them so good. I addd french lentils to this recipes, but you can add white northern beans or dark kidney beans, if you like. I mushed up some of the lentisl to give texture and left the rest whole. Lentils are high in plant based protein and fiber, so you are not missing any protein and it’s good for you. I hope you will use this recipe in your “Meatless Mondays” or any time of the week.

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FOR THE LENTILS

COOK ACCORDING TO PACKAGE INSTRUCTIONS, BUT YOU WILL NEED A CUP OF LENTILS FOR THIS RECIPE AND I USED

LOW SODIUM VEGETABLE BROTH AND WATER FOR THIS RECIPE, FOR MORE FLAVOR.

FOR THE SLOPPY JOES

2 Tbsp olive oil

1 small white onion, finely chopped

2 cloves garlic, minced

1/2 cup red bell pepper, diced

1/4 cup poblano peppers, diced

Sea salt and black pepper to taste

1 15 oz. can organic tomato sauce

2 Tbsp brown sugar,

2 Tbsp low sodium vegan Worcestershire sauce

2 tsp chili powder

1 tsp ground cumin

1/2 tsp garlic powder

1/2 tsp smoked paprika

INSTRUCTIONS:

COOK YOUR LENTILS ACCORDING TO PACKAGE INSTRUCTIONS. I USED HALF VEGETABLE BROTH, INSTEAD OF JUST WATER. Once cooked, rinsed and drained, set aside.

In a large skillet over medium heat, heat your oil. Once heated, add, add oil, onion, garlic, bell peppers and poblano peppers. Season with a pinch of salt and pepper and stir to combine.

Sautè for 4-5 minutes,until the peppers and onions are tender and slightly browned. Add in the tomato sauce, brown sugar, worcestershire sauce, chili powder, cumin,garlic and smoked paprika, Stir to incorporate the spices.

Add in the cooked lentill, stir to combine.

Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally – about 5-10 minutes.

Taste and adjust flavor as needed.

I added the sloppy joes on a sweet potato with some homemade vegan coleslaw.