Vegetables
Zoodles and Roasted Veggies
I have such a wonderful support system for healthy eating and you will be learning all about some fun ways to find creative and healthy meals to try in the next few weeks. I love staying in touch with friends who like to cook and are willing to try creative vegetarian meals. Suzanne is one of those girls that is always looking for new ways to creative delicious and nutritious meals. She is on our team for the Summer Sizzle 60 day challenge and she shared this recipe with me. I am adding my own flair and a few more vegetables but the basic recipe was shared with me by Suzanne.
Ingredients
5 Roma tomatoes
1 large head cauliflower
1 bunch zucchini
2-3 cloves garlic smashed
3-4 large zucchini
2 Tablespoons pine nuts
1 tablespoon olive oil
1-2 teaspoons liquid aminos (about 8-10 sprays)
1 teaspoon salt
1 teaspoon garlic salt
1-2 teaspoon seasoned pepper
1-2 teaspoon thyme
1-2 teaspoon rosemary
1-2 teaspoon basil
1-2 cups cooked quinoa
Preheat oven to 400. Slice tomatoes ¼ inch thick and spread slices on a large baking sheet covered with foil. season with salt, pepper, thyme, basil and rosemary. Cut cauliflower into small pieces, wash and spread in a single layer on a separate cookie sheet covered with foil. Spray with liquid amines and season with garlic salt, seasoned pepper and some thyme, basil and rosemary. Roast the tomatoes for 25 minutes until starting to look dry. Roast the cauliflower for 30 minutes until a bit brown and fork tender. 
Wash and cut asparagus into bite sized pieces and set aside. Spiralize the zucchini into noodles using a special peeler or spiralizer. Heat olive oil in a pan and add garlic. Add asparagus and sauté until just barely tender. Remove from pan and …
Cowboy Caviar with a Twist
Memorial Day BBQ’s are the BEST when everyone brings one of their favorite dishes to share. Yesterday my mom brought some Cowboy Caviar and it was SCRUMPTIOUS. She added a special ingredient that made it better than ever! Set a bowl of this fun appetizer out and it will be gobbled up.
Ingredients
2 tomatoes seeded and chopped
1 small bunch of green onions chopped
⅔ cups cilantro chopped
1 can corn drained and rinsed (2-3 ears of bbq corn cut off cob)
1 can black beans drained and rinsed
1 can garbanzo beans drained and rinsed (most recipes call for pinto beans but we like the garbanzo beans for a new twist)
2 avocados chopped
Dressing
¼ cup olive oil
¼ cup red wine vinegar
2 cloves garlic smashed
1 teaspoon salt
1 teaspoon cumin
¼ teaspoon pepper
⅛ teaspoon sugar
Mix all dressing ingredients and let dressing sit until all vegetables and beans are chopped and mixed together. Toss dressing over bowl of vegetables and salad. Place in a serving dish and serve with tortilla chips. This can also be a wonderful side dish for a mexican dinner-enchilladas, burritos, fajitas. You can use leftovers the next day rolled in a tortilla that has been warmed with a bit of cheese sprinkled on top. Enjoy!
- 2 tomatoes seeded and chopped
- 1 small bunch of green onions chopped
- ⅔ cups cilantro chopped
- 1 can corn drained and rinsed (2-3 ears of bbq corn cut
The Benefits of Juicing-Healthy living from Faithfulness to Kindness
As we transition from our month of faithfulness including our “Clean Eating” challenge to a month of celebrating KINDNESS….I want to reassure you all that there is a very clear correlation for me between treating my body with kindness and treating others with kindness. The better I feel inside physically, emotionally and spiritually the more energy I have to show lovingkindness to others. When I am faithful to healthy living I can be more consistent and committed to kindness towards others. One of my newest passions in my quest of healthy living is juicing. I am very new to juicing. What I am sharing with you is information that I am starting to collect as I research the health benefits of juicing. What I know is that there is a “pressed fresh juice” craze moving through our communities with places to buy fresh pressed juice opening up all around. I for one LOVE the fresh flavors of fresh pressed juice but the cost is prohibitive for me to enjoy this treat every day. So I decided to try my hand at Juicing with my new Breville juicing machine (thanks to a VERY sweet friend). The results for me have been extraordinary.
Here are some of the interesting facts I have found on the benefits of juicing……”phytochemicals that researchers have uncovered are changing the way we think about food, especially fruits and vegetables. for example, broccoli contains a substance that may prevent – even cure – breast cancer. Citrus fruits have substances that make it easier for your body to remove carcinogens, thus decreasing the chance of contracting cancer. Grapes contain a phytochemical that appears to protect each cells’ DNA from damage. Similarly, a number of green vegetables contain phytochemicals that appear to offer protection against cancer-causing substances. The list goes …
Read MoreRed Lentil Stew
Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds. Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. Lentils are low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads, spreads and are a perfect protein on a vegetarian dinner plate. Lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value.
Their health benefits include:
1. Lowering Cholesterol – Lentils can help to reduce blood cholesterol because of their high levels of soluble fiber.
2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body.
3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
4. Stabilizing Blood Sugar –The soluble fiber in lentils traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
6. Increase …
Read MoreClean Eating Mediterranean Style
A perfect start to our Clean Eating challenge is a recipe for Tabooleh. It is delicious and extremely nutritious and it’s my husband’s favorite Mediterranean side salad. Last night we paired it with a big Greek salad and a small portion of garlic sautéed Greek seasoned chicken for a fabulous dinner salad. Since we set our intentions this weekend to join the Clean Eating challenge together, we were both excited to have our first meal. As the base to our Tabooleh, I made a big greek salad with romaine lettuce and heirloom cherry tomatoes, cucumbers and a tiny bit of feta cheese. I used a light homemade balsamic vinaigrette dressing. We piled the Tabooleh on top of the salad, spread the sautéed chicken around the edge and enjoyed some steamed cauliflower, hummus and carrots to dip on the side. A very satisfying meal.
Tabooleh Ingredients
2 cups bulgur wheat (medium grind #2)
3 cups boiling water
1 1/2 cups chopped parsley
1/4 cup chopped green onions (about 4-5)
1/4 cup chopped mint (fresh is best, but if only dry is available use 2 Tablespoons)
2-3 large tomatoes chopped into small 1/4 inch pieces
1 large cucumber chopped
1/2 cup fresh lemon juice
1/3 cup olive oil
1-2 teaspoons salt
1 teaspoon pepper
1 head romaine lettuce
Pour the boiling water over the bulgur wheat and let it sit until the wheat kernels are soft and cooled completely. Add all chopped vegetables except romaine lettuce and stir. Mix the oil, lemon juice and spices and pour over wheat vegetable mixture and stir until thoroughly combined. Refrigerate until ready to serve.
Greek sautéed Chicken
1 large chicken breast cut into bite sized pieces (serves 2)
1 teaspoon olive oil
2 cloves garlic smashed
¼ teaspoon salt
¼ teaspoon pepper
½ teaspoon fine …
Healthy Winter Soups to Warm You Inside & Out
Winter has settled in and this year in Northern California we are having the first really cold winter in years. The days are cold and the evenings are colder. It seems overwhelming day after day to come up with healthy and hearty meals to feed the family. I love cooking a big pot of soup and serving it for dinner on these wintery nights. Add some delicious crusty wheat bread, cornbread or high fiber bran muffins and a big salad and you have the perfect meal. Not only will your family love any of these four soups below…your budget will love the low cost and you will be supporting your new year’s resolution to eat healthier in 2016. Here are 4 of the Growing Weisser family’s favorite winter soups.
Italian Kale and White Bean Soup
https://www.growingweisser.com/2014/03/11/italian-kale-and-white-bean-soup/
Skinny Vegetable Minestrone Soup
https://www.growingweisser.com/2015/12/17/skinny-vegetable-minestrone-soup/
Smoked Paprika Chickpea and Chard Soup
https://www.growingweisser.com/2015/10/13/smoked-paprika-chickpea-and-chard-soup/
Vegetable Delight Lentil Soup
https://www.growingweisser.com/2013/12/04/vegetable-delight-lentil-soup/
What are your favorite winter soups?
…
Roasted Butternut Squash Soup
As Christmas day approaches, our calendars get filled up with activities….shopping, decorating, gathering together with family and friends. The days are getting colder and the hours in the day seem to get shorter. When dinnertime comes around it is nice to have an easy dinner to serve for your family. One that is filled with wonderful flavors and incredible health benefits is an added bonus to help sustain the energy needed to accomplish all the things you have on your “to-do” list. This roasted butternut squash soup is easy to prepare and lasts for days in the refrigerator. It is a wonderful soup to pull out if a friend stops by around lunch time. Put on your favorite Christmas carols and take an hour to unwind as you fix this delicious soup for your family.
Ingredients
1 large butternut squash (2-2 ½ pounds) peeled and cubed
2 Tablespoons olive oil
½ teaspoon sea salt
½ teaspoon freshly ground pepper
2 Tablespoons fresh rosemary chopped fine
1 tablespoon butter
1 large leek, washed and chopped (2 cups)
4 cups fat free, low sodium, organic chicken broth (vegetable both for vegetarians)
½ cup sherry
6-8 fresh sage leaves chopped fine
¼ cup plain greek yogurt
Preheat over to 400 degrees. Mix cubed squash with olive oil, rosemary, salt and pepper in a large bowl and spread on a foil lined 15×10 jelly roll pan that has been sprayed with non-stick cooking spray. Bake 45-50 minutes until squash is fork tender. Allow the squash to cool. While squash is roasting melt the butter in a large stock pot and add the chopped leeks. Turn heat to medium and cook the leeks until translucent, stirring occasionally about 6-8 minutes. Add the cooled squash and the broth, sherry and sage and turn heat to high. …
Pumpkin Harvest Hummus
I hope and pray that each one of you felt the peace and joy that comes with stopping to be grateful for all the blessings we have in our lives. Our Thanksgiving celebration was an amazing experience as we reflected on our year and shared about all that we are thankful for. As we head into the Christmas season, we will all be invited to many potlucks, hors d’oeurve parties and probably have many friends stop over for a spontaneous visit. This Pumpkin Harvest Hummus is absolutely the perfect snack to have on hand to take to a holiday party or to whip out and serve with carrots, cucumber slices and pita chips when friends come by. I made some for a party last week and it received rave reviews so I thought I would share it with you.
Ingredients
1 (15 oz) can garbanzo beans (drained and rinsed)
1 (15 oz) can pumpkin puree
2 Tablespoons Tahini
2-3 cloves garlic
2 Tablespoons olive oil
½ teaspoon salt
¼ teaspoon pepper
⅓ teaspoon cayenne (ground red pepper)
1 ½ teaspoon cumin
3 Tablespoons lemon juice
2-3 Tablespoons water (if needed to thin as you blend)
Put all ingredients into a Vitamix or blender and mix until pureed to the consistency of hummus. Use a bit of water to thin it out if you think it is too thick. Pour into an airtight container and chill until ready to use. Serve with carrots, cucumbers, pita chips or pita bread. It also makes a great spread for your turkey sandwich (with a bit of cranberry sauce, lettuce and tomato).
Fall Food, Friendship and Gathering
Fall reminds me of family, friendship, food and gathering. Gathering beautiful leaves that have changed colors and have fallen off the trees. Gathering around the table to celebrate all the things we are thankful for. Gathering back the friends you have not seen all summer because people’s schedules get uncharacteristically crazy during the summer months. Gathering back with life groups or volunteer organizations you belong to that take a break for summer. This weekend, I did a little bit of all of the above. On Saturday evening, after a wonderful day of nourishing my soul at a retreat (I will write about it next week), I was privileged to spend a few hours with my daughter and two friends. One friend was one of my most valued friends and the other was her friend (a new friend to both my daughter and me). We were blessed to share a few hours together. It was a time of enrichment for all. We talked about the fantastic day we had spent together learning about a great work that is going on in Malawi, Africa and we shared about our lives and how God had been encouraging us in our walks with Him. Friendship and gathering together is medicine for the soul. Sharing with women who are committed to serve in their community and abroad and are involved in amazingly interesting activities is one way to be encouraged and to contribute to your own healthy mind and body.
We shared a meal together and the food was spectacular…nutritious and delicious!!! Here is my rendition of the dish that we all ordered…..
Bombay Bowl
1 yellow onion
20 large or 30 medium brussel sprouts trimmed and cut in half
1 head of cauliflower
4-5 carrots
1-2 parsnips
4-5 small red, white or purple potatoes…
Smoked Paprika Chickpea and Chard Soup
October has ushered in the fall season and even though the weather has not cooled down during the day, in our hometown, the evenings are brisk and perfect for a bowl of hearty soup. This vegetarian selection of chickpeas and chard combined with nutty farro makes a delicious soup. I served it to our family this weekend and it was a 10 out of 10. As we continue our Healthy Mind and Body challenge we encourage you to join us, click here for more information.
Ingredients
2 Tablespoons olive oil
2 cups chopped carrots
2 cups chopped onion
1 cup chopped celery
1 cup chopped parsley
3 cloves garlic chopped
2 teaspoons fresh rosemary chopped fine
1 bay leaf
3 cups organic vegetable broth
4 cups water
1 ½ teaspoons Spanish smoked paprika
1 teaspoon black pepper
½ teaspoon salt
1 can rinsed and drained chickpeas (garbanzo beans)
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
4 cups chopped swiss chard
3 cups cooked farro (cook as directed on package)
½ cup green onions
½ cup grated parmesan cheese
Directions
Heat olive oil in a large soup pot. Add onions, carrots, celery, parsley, garlic and bay leaf. Cook for 8 minutes until vegetables are tender. Stir frequently. Stir in broth and water and spices, chickpeas and tomatoes. Bring to a boil. Stir in swiss chard and farro and cook until chard wilts. Stir in green onions and top with cheese. Keep well in refrigerator for 5-6 days.
Serves 8
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