Tag Archives: recipe

Black Bean Soup

Recipes, Snacks & Appetizers, Soups, Vegetarian, , , , , ,

If you love hearty soups, I think you’ll really enjoy this dish.  High in fiber, folate, protein, and antioxidants, black beans are a great, healthy main ingredient to make a soup a meal.

bean-soup-01


Ingredients

  • 3 cans black beans drained and rinsed
  • 1 onion finely chopped
  • 3 cloves garlic
  • 1 14oz can vegetable broth
  • 1 1/2 cup canned tomatoes
  • 2 tablespoon ketchup
  • 2 teaspoon worcestershire sauce
  • 1 tablespoon chili powder
  • 1/2 tablespoon cumin
  • salt and pepper to taste
  • 1/2 of lime juice
  • handful of fresh cilantro, picked from stems
  • greek yogurt, for topping
  • cheddar cheese, for topping

Directions

  1. Heat olive oil in a large pot. Add the onions and cook, stirring, about 4 minutes. Stir in the garlic and cook until you can smell it, about 1 minute. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling gently and cook 10 minutes. Season with salt and pepper.
  2. Chop the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes. Cook until the soup is thickened, about 5 minutes. Stir in the lime juice. Put half of the soup in a food processor or blender and puree. Mix back together in large pot. Serve with the garnishes.

Enjoy!

Rosemary Lemon Tilapia

Main Dishes, Recipes, , , ,

Fresh from our garden, Rosemary’s a great year round herb that goes great with Tilapia and many other tasty dishes.

Research has shown that Rosemary helps to prevent cancer and many other health disorders.   And using lemon and olive oil helps keep the calories to a minimum.

Ingredients

  • Thawed tilapia filets (preferably wild caught)
  • Tblsp olive oil or coconut oil
  • Fresh lemon slices
  • 2-3 sprigs of fresh rosemary  (snipped)
  • Salt and pepper to taste

Directions

  1. Pre heat oven to 375 degrees.
  2. Rinse and pat dry tilapia filets.
  3. Spray baking sheet with lightly with cooking spray. Place tilapia on baking sheet and drizzle with oil, sprinkle with salt and pepper, add  fresh lemon slices, and top with fresh snipped rosemary.
  4. Bake for approximately 15-20 minutes depending on thickness of filets.

Crustless Crab & Spinach Quiche

Recipes, Vegetarian, , , , ,

Extra veggies…Why not make a quiche?  You can use almost any veggies you have on hand and skipping the crust is an easy way to lower the calories.


Ingredients

  • 3/4 cup shredded Swiss or Gruyere cheese
  • 8 oz lump crab meat drained
  • 1/2 cup diced onion
  • 1 garlic clove pressed
  • 4 cups of coarsely chopped fresh spinach
  • 1/8 tsp dried tarragon
  • 1/8 tsp Old Bay
  • 1/8 tsp ground nutmeg
  • salt and pepper to taste
  • 1 cup low-fat evaporated milk
  • 1/2 cup egg substitute


Directions

  1. Preheat oven to 375 degrees
  2. Spray pie plate with non-stick cooking spray.
  3. Add crab meat and top with shredded cheese.
  4. Heat a tblsp of olive oil in a large skillet. Add onions, saute and then add garlic, spinach, and next 4 ingredients. Cook until spinach is wilted. Arrange spinach over crab. I also added some sliced tomato on top (optional).
  5. Combine milk and egg substitute. Pour milk mixture over spinach and crab. Bake for about 45 minutes.