Nourishing White Bean Chard Soup

December 27th, 2018 | no comments

I have to admit, “chard soup” didn’t sound very appetizing to me, but I love beans and the original recipe from foodnetwork.com looked so simple I had to give it a try. Plus…I’m always on the hunt for ways to add more greens to my meals.

This soup is delicious and so easy to make—it’s literally on the table in less than 30 minutes! And like most soups, it stores very well in the refrigerator (and even improves in flavor as it sits) and freezer. 

The greens and beans push the potassium over the top, with 1475 mg per serving! That’s almost half of your daily requirement for potassium in one little bowl.

Potassium is a key supporter of cardiovascular health and bone and muscle strength. And because it blunts the effects of excess sodium, potassium is also a major player in managing healthy blood pressure.

Print Recipe
Nourishing White Bean Chard Soup
The greens and beans push the potassium over the top, with 1475 mg per serving! That's almost half of your daily requirement for potassium in one little bowl. 2 Earthfoods per serving: ♥♥
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Instructions
  1. Heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the onion, celery and salt and cook until the vegetables are golden brown, about 5 minutes. Add the beans and broth, bring to a simmer and cook 15 minutes.
  2. Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat. Add the roasted peppers and minced garlic and cook until the garlic is soft, about 2 minutes. Stir in the chard, cover and cook until wilted, 1 to 2 minutes.
  3. Scrape the contents of the skillet into the pot and simmer until heated through, about 5 minutes. Season with fresh ground pepper.
Recipe Notes

Nutrition Facts per servingCalories: 320Total Fat: 10 g; Saturated Fat: 2 g; Sodium: 1050 mg; Potassium: 1475 mg; Total Carbohydrate: 45 g; Dietary fiber: 11 g; Net Carbohydrates: 34 grams; Sugar: 6 g (0 grams added sugar); Protein: 15 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

30-Minute Immune-Boosting Mushroom Soup

November 8th, 2018 | no comments

I just can’t get enough of soup this time of year, and mushroom is one of my favorites because of its earthy flavor and hearty nature. While some don’t prefer the chewiness of cooked mushrooms, I LIVE for it! 🙂

Mushrooms have some serious bragging rights too. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay.

I altered this recipe (just a tad) from bitesofwellness.com and served it with a beautiful arugula salad topped with pulled rotisserie chicken, goat cheese, chopped veggies, and alfalfa sprouts. Talk about filling! It’s one of those meals that nourishes to the core. I’ve said it before, your body gets satiated from nutrients, not calories. This soup is a testament to that fact.

30-Minute Immune-Boosting Mushroom Soup is vegan and both gluten and dairy-free, so it can be enjoyed by the entire family! If you aren’t a mushroom fan or if the mushrooms are simply too much for you to handle in the sliced form, try dicing them up into itty-bitty pieces and see how that works for you. 

Print Recipe
30-Minute Immune-Boosting Mushroom Soup
Mushrooms have some serious bragging rights. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay. 2 Earthfoods per serving: ♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Instructions
  1. Heat olive oil in a stockpot over medium heat. Add the diced onions and cook for 5 minutes or until slightly translucent.
  2. Move onions to the sides of the pot and add mushrooms, allowing to cook 5 minutes uncovered.
  3. Stir the onions and mushrooms together. Add fresh thyme and allow to continue to cook, at least 10 minutes. Add the bay leaves, sea salt and the liquid aminos to the mushrooms.
  4. Stir arrowroot starch into the vegetable stock, then add to mushrooms and stir. Add milk and allow to cook for at least 15 minutes, stirring occasionally. Soup will thicken as it cooks. Add fresh ground black pepper to taste.
Recipe Notes

Nutrition Facts per serving: Calories: 140Total Fat: 9 g; Saturated Fat: 2 g; Sodium: 770 mg; Potassium: 570 mg; Total Carbohydrate: 14 g; Dietary fiber: 3 g; Net Carbohydrates: 11 grams; Sugar: 6 g (no added sugar); Protein: 6 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Egg Roll in a Bowl

September 27th, 2018 | no comments

My body doesn’t like fried food, which means I can’t remember the last time I had an egg roll. I always loved the taste of them, so when I ran across this recipe I couldn’t help but put my own little twist on it and share with you! The original recipe comes from petitechefblog.com.

I don’t prefer pork so I used Gerber’s Amish Farm Dark Meat Chicken. It contains a moderate amount of fat (9 grams per serving versus 0 grams for white meat ground chicken), which is important to me because I like a more juicy texture.

When served by itself, Egg Roll in a Bowl may leave you feeling like you just ate a meal from the local Chinese restaurant…hungry an hour later. If I were you I would serve this as a tasty side dish or over a bed of quinoa. 

Print Recipe
Egg Roll in a Bowl
The only thing missing is the greasy shell...and who needs that? This recipe combines ground chicken with traditional egg roll Earthfoods like cabbage, carrots, garlic, green onions, and red pepper. Add some Bragg Liquid Aminos and you'll swear you are eating the real thing! 2 Earthfoods per serving: ♥♥
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use white and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use white and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Instructions
  1. Heat sesame oil in a large pan over medium-high heat. Add the garlic and diced red pepper and saute for 4 minutes, until softened slightly.
  2. Add the ground chicken and scallions to the pan and cook about 5 minutes longer, until the meat is cooked through and no pink remains.
  3. Stir in cabbage, carrots, Bragg Liquid Aminos or Coconut Aminos, rice wine vinegar, ginger, and pepper. Cover and cook 5 minutes. Top with chopped cashews and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 320; Total Fat: 18 grams; Saturated Fat: 4 grams; Sodium: 600 mg; Potassium: 530 mg; Total Carbohydrate: 18 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 13 grams; Sugar: 5 grams (0 grams added sugar); Protein: 25 grams

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Egg & Avocado Breakfast Bowl

November 5th, 2017 | no comments

 

A carbohydrate-heavy breakfast like cereal and milk can cause your blood sugar to spike. The effect is a rush in insulin production to bring your blood sugar back down to a normal level. This often results in what I call “rebound hunger”, and is the reason I traded in my morning bowl of oatmeal years ago for a satisfying protein and fat-rich smoothie or a simple egg bowl. Here is my basic version of an egg and avocado bowl. Feel free to add in leftover veggies from last night’s dinner!

Print Recipe
Egg & Avocado Breakfast Bowl
A simple breakfast that will keep you satisfied for hours without spiking your blood sugar!
Prep Time 3 minutes
Servings
Ingredients
  • 1 large ripe avocado A ripe avocado will yield to gentle pressure
  • 2 large organic free-range eggs, hard boiled and peeled I like Pete & Gerry's Organic Free Range Eggs
  • 1-2 dashes Sea salt I like Real Salt or Himalasalt
  • fresh ground pepper to taste
Prep Time 3 minutes
Servings
Ingredients
  • 1 large ripe avocado A ripe avocado will yield to gentle pressure
  • 2 large organic free-range eggs, hard boiled and peeled I like Pete & Gerry's Organic Free Range Eggs
  • 1-2 dashes Sea salt I like Real Salt or Himalasalt
  • fresh ground pepper to taste
Instructions
  1. Slice avocado lengthwise. Using a spoon, remove the pit and carefully scoop avocado out of shell. Discard pit and shell.
  2. Place avocado and hard boiled eggs in a medium bowl and mash with a fork.
  3. Divide mixture into two small bowls and season with salt and pepper. Enjoy!
Recipe Notes

[recipe]

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!