Tag Archives: Healthy

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThe family that I cook healthy meals for recently received a new cook book for the holidays. It’s by Dr. Andrew Weil and Sam Fox who opened True Food Kitchen restaurant of which there are 2 in Arizona and they did so with a two-fold mission: every dish served must not only be delicious but must also promote the diner’s well-being.

While I haven’t been to a TRUE FOOD restaurant yet, I’ve definitely been cooking based on their awesome recipes. I do change a few things up for my particular taste but not only are these recipes delicious but that are nutritionally sound and chock full of healthy goodness.

Which brings me to this recipe. I was asked to make this recently and not only did I make it for my clients but I ended up making it for the hubby and I last night because it’s THAT GOOD!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThis recipe is just for the soup because it’s Paleo and vegan but in the cookbook, they pair this soup with these incredible Bison Turkey Meatballs which I also made separately so if I’m not in the mood for meat, I just leave them out.

This recipe really is one of the healthiest and by far tastiest soups I’ve made thus far. It’s my new soup addiction and considering that it was unseasonably cold in Arizona this past week, the timing was perfect. But I’ll be making this soup all year long for sure!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritious

The best tip I can give you is to chop and puree everything prior to starting because it all goes pretty fast which makes this recipe all the better.

Paleo Southwest Quinoa Soup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Vegan, Vegetarian
Serves: 10 - 15 servings
Ingredients
  • ***I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS***
  • 2 Tablespoons olive oil
  • 3 medium/large carrots, chopped small
  • 1 large or 2 small onions (I always use sweet), chopped
  • 3 large or 4 medium zucchini, chopped, skin on
  • 1 large jicama, chopped
  • 1 - 8 oz. can tomato paste
  • 2 - 32 oz. cartons vegetable broth
  • 1 cup uncooked quinoa
  • 1 - 28 oz. can fire roasted tomatoes PLUS 1 - 14.5 oz. can of fire roasted tomatoes, puree both
  • 1- 14.5 oz. can fire roasted tomatoes, do not puree
  • 1 Tablespoon chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
Instructions
  1. In a large soup pot, heat the olive oil over medium heat.
  2. Add the carrot and saute for 4 minutes, stirring occasionally
  3. Add the onion and saute for 2 minutes, stirring occasionally
  4. Add the jicama and zucchini and saute for 2 minutes, stirring occasionally
  5. Add the tomato paste, saute with the vegetables for 2 minutes, stir to blend distribute onto all the veggies
  6. Puree the 28 ounce can and one 14.5 can of fire roasted tomatoes
  7. Add the remaining ingredients: pureed tomatoes, diced tomatoes, broth, quinoa, chili powder, cumin, oregano and salt
  8. Turn heat up to medium/high until the soup starts to simmer
  9. Cover and let simmer for 30 - 40 minutes, stirring occasionally
  10. You will know it's done with the quinoa sprouts their little curly tails
  11. Remove from heat and let sit uncovered for another 10 - 15 minutes
  12. **While my soup was simmering I made the meatballs that are pictured. But this soup is phenomenal on it's own for sure.**

 

 

Acorn Squash Dessert with Apples and Walnuts

Acorn Squash Dessert with Apples and Walnuts

acorn squash apple walnut dessert maple syrup Even though it’s Fall, it sure doesn’t feel like it here in Arizona. What a wonderful November day. So to make it seem more like Autumn, I needed to make something Fall-ish. I previously made and Acorn Squash with Quinoa and Apple dish so this time I wanted to make something more dessert like. This turned out awesome. Sweet and savory.

acorn squash apple walnut dessert maple syrup It reminds me of the sweetness of sweet potatoes and the tanginess of a walnut apple tart. Great combination of flavors. Top this with a scoop of vanilla coconut ice cream and you got yourself a dream dessert.

acorn squash apple walnut dessert maple syrup Not only is this dessert tasty tasty but it’s healthy (gluten free and vegetarian). You know how I love healthy disguised as delicious 🙂  Seriously, you do not need processed foods to have a satisfying sweet dessert.

The hubby said this tasted like a country apple pie, especially with a scoop of ice cream on top.

Acorn Squash Dessert with Apples and Walnuts
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Gluten Free, Dessert, Snack, Vegetarian
Serves: 2
Ingredients
  • 1 medium acorn squash, cut in half lengthwise with seeds cleaned out
  • 2 Tablespoons ghee (can sub with butter)
  • 4 Tablespoons walnuts, chopped
  • 4 Tablespoons maple syrup
  • 2 cup apple, peeled, cored and cubed small
  • ½ cup yellow onion, finely chopped
  • ½ cup raisins
  • 1 teaspoon dried sage
  • ½ teaspoon ground cinnamon
Instructions
  1. Preheat oven to 350°F.
  2. Melt 1 tablespoon ghee and brush over the cut side of squash.
  3. Add enough water to cover the bottom of a large pan (with sides), place squash cut side up in pan and bake for 30 to 35 minutes or until tender.
  4. While squash is baking, heat remaining ghee in a pan and sauté onion for about 3 minutes, stirring occasionally until softened.
  5. Add apple to onion and cook an additional 3 minutes, stirring to combine.
  6. Add raisins, walnuts and maple syrup. Cover and cook on low for 15 to 20 minutes, or until apples are tender.
  7. Stir in sage, cinnamon, salt and pepper.
  8. Spoon stuffing into squash cavities and bake 15 to 20 minutes more, adding more water to the pan if necessary.
  9. Optional serving suggestion: Top each half with a scoop of vanilla ice cream.

 

Low Fat Chicken, Quinoa and Veggie Soup

Low Fat Chicken, Quinoa and Veggie Soup

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeI mentioned in another recipe that my husband and I are in the process of packing up our house and moving from Illinois to Arizona in the next several weeks so I needed a super easy, hearty meal that would leave me with a good amount of leftovers so I could skip cooking for a day or two.

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeWe eat soup all year long, not just in the winter. It’s a good thing too because there will be long snowy freezing nights in Arizona (really looking forward to that).

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeBehold Low Fat Chicken, Quinoa and Veggie Soup! I had a pound of chicken breast and veggies in the fridge because we had just hit the market the other day. I gathered my favorites, added some quinoa and garbanzo bean for even more of a protein punch. Lean protein and veggies was just what I needed.

Low Fat Chicken, Quinoa and Veggie Soup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Gluten Free, Protein, Slow Cooker
Serves: A LOT
Ingredients
  • 1 lb chicken breast, cubed into 1 inch pieces
  • 32 ounces chicken broth (use gluten-free if needed)
  • 1 small sweet potato, cubed small
  • ½ cup dry quinoa (rinse if your brand isn't pre-rinsed)
  • 1 can garbanzo beans
  • ½ cup sliced carrots
  • ½ yellow onion, diced small
  • ½ cup shitake mushrooms, diced
  • 1 tsp cumin
  • ½ tsp paprika
  • ½ teaspoon chili powder
  • dash salt/pepper
Instructions
  1. Use at least a 4 quart slow cooker.
  2. Place cubed chicken and sweet potato in the bottom of the slow cooker.
  3. Add everything else on top of the chicken and sweet potato, spices last.
  4. Stir to combine everything but try to keep the chicken sweet potato towards the bottom of the slow cooker.
  5. Cook on low for 8 hours.
  6. If the quinoa soaks up too much of the liquid, just add a cup or so of water, depending on how thick you like your soup.

 

Super Easy Slow Cooker Shredded Chipotle Chicken

Slow Cooker Shredded Chipotle Chicken

slow cooker chipotle chicken shredded protein paleo easy

Ever since being on vacation and missing my kitchen more than a normal person should, I have been needing to make a crock pot dish. Something about the crock pot makes me feel homey.

This super easy recipe has so much going for it. It has very few ingredients which of course warms my heart, paleo, protein dish, low-carb, and low calorie.

slow cooker chipotle chicken shredded protein paleo easy

I made this and topped roasted brussel sprouts and added a slice of avocado and a squirt of lime over the top. Perfecto. I reheated the leftovers and had it in butter lettuce cups topped with a slice of avocado for a light lunch too.

slow cooker chipotle chicken shredded protein paleo easy

Crock Pot Shredded Chipotle Chicken
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Protein, Crock Pot, Chicken, Low Carb
Serves: 2
Ingredients
  • 1 lb. boneless skinless chicken
  • 1 yellow onion, diced
  • 1 can diced fire roasted tomatoes
  • 1 - 4 ounce can diced green chilis
  • 1 Tablespoon olive oil
  • 1 teaspoon minced garlic (I use the kind from a jar)
Instructions
  1. Place everything except chicken breasts in slow cooker and mix until combined.
  2. Place chicken breasts on top mixture and bury so the chicken is completely covered.
  3. Cook on low for 5 hours.
  4. With a slotted spoon, remove the chicken and shred with a fork.
  5. Top chicken with tomato onion mixture and enjoy.

 

Seasoned Jicama Hash with Onions and Bell Pepper – Paleo, Gluten-Free, Vegan

Seasoned Jicama Hash with Onions and Bell Pepper

jicama hash potato vegan vegetable root breakfast healthy fiber potassium vitamin c

I think I may have found a new love. Don’t tell my other love quinoa but jicama is quickly making it’s way into my regular rotation. I recently made jicama fries which totally satisfy my french fry craving.

Now I have a delicious healthy hash brown recipe. If you aren’t vegan, you can top this hash with an egg for a little protein. I love this hash all by itself, it’s got so much flavor.

jicama hash potato vegan vegetable root breakfast healthy fiber potassium vitamin c

I have to give credit to this awesome seasoning recipe I found at www.healthfulpursuit.comI used their recipe as a great base for my own seasoning mixture. I made up a batch and kept it in a small mason jar to use for future recipes. I use this same exact seasoning mixture for this hash and my seasoned jicama fries. If you use lots of seasoning, double the recipe like I did.

SEASONING RECIPE:
2 Tablespoon paprika
1 Tablespoon dried oregano leaves
2 teaspoon onion powder
1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon ground pepper
1 teaspoon dried ground sage
1 teaspoon dried thyme leaves
Pinch cayenne pepper
Combine seasoning ingredients in a jar with a lid and give it a good shake to mix everything up. Keep any leftover mixture for a future recipe.

jicama hash potato vegan vegetable root breakfast healthy fiber potassium vitamin cWhen you compare jicama to potatoes, you can see why I love jicama so much.

Calories per 100g: Jicama has 38, Potato has 77

Carbs: Jicama has 9 compared to potatoes 17

Fiber: Jicama has 4.9 compared to potatoes 2.2

It’s a great low carb, low calorie alternative to potatoes. It also has vitamin C and potassium so jicama gets a thumbs up in my book. While jicama doesn’t get mushy like potatoes when cooked, I don’t mind the firmness at all.

Seasoned Jicama Hash with Onions and Bell Pepper - Paleo, Gluten-Free, Vegan
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo, Vegan, Gluten Free
Serves: 4
Ingredients
  • 2 cups cubed jicama (1 medium/large jicama will be fine)
  • 1 cup sweet vidalia onion, diced
  • 1 cup orange bell pepper, diced
  • 2 Tablespoons water
  • 2 Tablespoon coconut oil
  • 2 teaspoon minced garlic (I use the kind from a jar)
  • 2 teaspoon seasoning*
  • *SEASONING:
  • 2 Tablespoon paprika
  • 1 Tablespoon dried oregano leaves
  • 2 teaspoon onion powder
  • 1 teaspoon sea salt
  • 1 teaspoon garlic powder
  • 1 teaspoon ground pepper
  • 1 teaspoon dried ground sage
  • 1 teaspoon dried thyme leaves
  • Pinch cayenne pepper
  • (Combine seasoning ingredients in a jar with a lid and give it a good shake to mix everything up. Keep any leftover mixture for a future recipe.)
Instructions
  1. Heat 1 Tablespoon of coconut oil in a large skillet. Add chopped onions and saute on medium high for 4 - 5 minutes until onions are translucent.
  2. Add garlic and bell pepper, continue to saute for 2 or 3 minutes.
  3. Add another Tablespoon of coconut oil and heat until melted.
  4. Add cubed jicama and seasoning. Mix until everything is coated in seasoning and saute for 15 minutes.
  5. After 5 minutes add 1 Tablespoon of water and stir. Continue to saute.
  6. After another 5 minutes add the other Tablespoon of water and stir. Continue to saute.
  7. Continue to saute for another 5 minutes.
  8. Serve warm.
  9. Leftovers reheat really good too.