BreakfastSurreal
Well-Known Member
This thread is for healthy recipes! If you have the nutrition info post that too, but sometimes it's hard to figure all that out. If you want to try though, there is a site called fitday.com, where youc an enter in all the foods in a recipe and it will give you aproximate calories, fat, fiber, protein, etc. Here are some recipes I have, and we'll just make this a long list, everyone is welcome to post any recipes, but please keep in mind that this forum is about health and fitness, so no lasagna or chocolate cake! (unless you have the healthy versions, hehe)
Spinach Chickpea Leek Soup - one pot
This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.
1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping (if desired)
Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5 minutes.
Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.
Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).
Red bean and corn pita pockets - 1 pot
1 tbs olive oil
small onion, chopped
garlic, minced
1 red pepper, chopped
1 tsp cumin
1/4 tsp cayenne
1 14 oz can tomatoes, undrained
1 cup corn
1 cup canned kidney beans, drained
salt, pepper
whole wheat pita pockets
Heat the oil in a large sauce pan, add the onion, garlic and pepper, saute gently for 10 minutes. Add cumin and cayenne.
Mash in the tomatoes with their juice, cover and cook for 10 minutes, then add the corn and the kidney beans. Cook gently for a few minutes until hot. Season to taste with salt/pepper.
Warm the pita pockets in oven or microwave. Cut them in half lengthwise, gently open each half and fill with the red bean mixture and serve at once.
Also good with other vegetables and 2% sharp cheddar.
Spicy tomato sauce with fresh basil and veggie crumbles - 2 pots
3 cans 14 oz tom
1 can 12 oz tom paste
1 onion, diced
garlic (I use TONS)
1 tbs olive oil
Sun dried tomatoes
Fresh Basil
1 tsp dried oregano
Whatever else I feel like - black olives, mushrooms, carrots, zuch
1 package MorningStar Farm Crumbles
Salt
Pepper
Red Pepper Flakes
Splash of red cooking wine
whole wheat/spinach pasta
Saute onion/garlic for 5 minutes until translucent. Add veggie crumbles, dried oregano, salt, pepper, red pepper flakes. Brown the veggie crumbles - stirring often.
While the veggie crumbles are browning, put 2 cans tomatoes (with juice), tom paste, fresh basil and half the sun dried tomatoes into a food processor - blend until smooth. (I've started adding big handfuls of fresh spinach to the food processor, it gets blended smoothly into the sauce so I get a ton of extra good stuff from the spinach!)
Put the tomato mixture over the crumbles and stir.
Put the last can of tomatoes into the food processorand pulse until the tomatoes are chunky. Throw these in with the rest.
Add the rest of the sun dried tomatoes and any other additional veggies. Add a splash of red cooking wine. Simmer for 20 minutes.
Serve over whole wheat pasta.
Pasta sauce with veggie crumbles -
Calories 200
Carbs - 35
Protein - 10
Fat - 4
Fiber - 11
Quinoa Sweet Potato Quesadillas - 1 pot, 1 pan
1 cup quinoa, washed/drained (use brown rice if you can't find quinoa)
1 large sweet potato/yam
1 onion, chopped
3 cloves garlic (I used more)
1 14 oz can of tomatoes
1 can black beans, drained
1 can green chiles
2 tbs minced cilantro
Some low fat cheese
Whole wheat, low fat tortillas
Salsa
Cook quinoa in 2 cups of water. When done, set aside.
While the quinoa is simmering, I cut up the sweet potatoes into small pieces (dice sized) and spray a cookie sheet with PAM. I bake the potatoes for around 20 minutes (shaking often) until they are soft and getting crispy. (if I don't have time, I nuke them for 5 minutes!)
Saute onion, garlic. Stir in tomato (crushed, with juice), black beans, chiles, cilantro. Add quinoa, potatoes. Season with salt and pepper (I added some red pepper flakes, because i like spicy). Stir and heat through.
Put in tortillas, add some cheese so it sticks together, grill on both sides. Top with lots of salsa. Made enough for 3 nights! (I just grilled a new one each night. Last time I made it, I added some spinach leaves to mine, it was pretty good.)
Sweet potato quesadilla filling -
Calories 170
Carbs 35
Protein 8
Fat 2
Fiber 5
Spinach Chickpea Leek Soup - one pot
This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.
1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping (if desired)
Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5 minutes.
Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.
Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).
Red bean and corn pita pockets - 1 pot
1 tbs olive oil
small onion, chopped
garlic, minced
1 red pepper, chopped
1 tsp cumin
1/4 tsp cayenne
1 14 oz can tomatoes, undrained
1 cup corn
1 cup canned kidney beans, drained
salt, pepper
whole wheat pita pockets
Heat the oil in a large sauce pan, add the onion, garlic and pepper, saute gently for 10 minutes. Add cumin and cayenne.
Mash in the tomatoes with their juice, cover and cook for 10 minutes, then add the corn and the kidney beans. Cook gently for a few minutes until hot. Season to taste with salt/pepper.
Warm the pita pockets in oven or microwave. Cut them in half lengthwise, gently open each half and fill with the red bean mixture and serve at once.
Also good with other vegetables and 2% sharp cheddar.
Spicy tomato sauce with fresh basil and veggie crumbles - 2 pots
3 cans 14 oz tom
1 can 12 oz tom paste
1 onion, diced
garlic (I use TONS)
1 tbs olive oil
Sun dried tomatoes
Fresh Basil
1 tsp dried oregano
Whatever else I feel like - black olives, mushrooms, carrots, zuch
1 package MorningStar Farm Crumbles
Salt
Pepper
Red Pepper Flakes
Splash of red cooking wine
whole wheat/spinach pasta
Saute onion/garlic for 5 minutes until translucent. Add veggie crumbles, dried oregano, salt, pepper, red pepper flakes. Brown the veggie crumbles - stirring often.
While the veggie crumbles are browning, put 2 cans tomatoes (with juice), tom paste, fresh basil and half the sun dried tomatoes into a food processor - blend until smooth. (I've started adding big handfuls of fresh spinach to the food processor, it gets blended smoothly into the sauce so I get a ton of extra good stuff from the spinach!)
Put the tomato mixture over the crumbles and stir.
Put the last can of tomatoes into the food processorand pulse until the tomatoes are chunky. Throw these in with the rest.
Add the rest of the sun dried tomatoes and any other additional veggies. Add a splash of red cooking wine. Simmer for 20 minutes.
Serve over whole wheat pasta.
Pasta sauce with veggie crumbles -
Calories 200
Carbs - 35
Protein - 10
Fat - 4
Fiber - 11
Quinoa Sweet Potato Quesadillas - 1 pot, 1 pan
1 cup quinoa, washed/drained (use brown rice if you can't find quinoa)
1 large sweet potato/yam
1 onion, chopped
3 cloves garlic (I used more)
1 14 oz can of tomatoes
1 can black beans, drained
1 can green chiles
2 tbs minced cilantro
Some low fat cheese
Whole wheat, low fat tortillas
Salsa
Cook quinoa in 2 cups of water. When done, set aside.
While the quinoa is simmering, I cut up the sweet potatoes into small pieces (dice sized) and spray a cookie sheet with PAM. I bake the potatoes for around 20 minutes (shaking often) until they are soft and getting crispy. (if I don't have time, I nuke them for 5 minutes!)
Saute onion, garlic. Stir in tomato (crushed, with juice), black beans, chiles, cilantro. Add quinoa, potatoes. Season with salt and pepper (I added some red pepper flakes, because i like spicy). Stir and heat through.
Put in tortillas, add some cheese so it sticks together, grill on both sides. Top with lots of salsa. Made enough for 3 nights! (I just grilled a new one each night. Last time I made it, I added some spinach leaves to mine, it was pretty good.)
Sweet potato quesadilla filling -
Calories 170
Carbs 35
Protein 8
Fat 2
Fiber 5
