Broiled Shrimp & Veggie Brown Rice

Shrimp are a great source of lean protein, and I love including them in a meal, but sometimes I have a hard time coming up with a healthy recipe for them. I didn't have a ton of time, so came up with this simple, healthy and great-tasting last-minute meal, and it tasted even better the next day. I cooked the rice and seasoned the shrimp in the afternoon, and at dinner time, this meal took no time at all to cook! My husband makes a similar seasoning for grilled shrimp skewers that he makes in the summer, but they were great under the broiler as well. This is a great weeknight meal!

Broiled Shrimp & Veggie Brown Rice

Makes ~4 servings

Ingredients

Shrimp:

1 pound thawed large shrimp, raw and deveined - shells removed

1 tsp paprika

1 tsp garlic powder

1/2 tsp salt

1/4 tsp pepper

2 tsp olive oil

Rice:

1 cup brown rice, uncooked

2 1/2 cups organic chicken stock

1 Tbsp olive oil

2 Tbsp canola oil

1/2 cup organic carrots, chopped

1/2 cup frozen peas

1 organic free-range egg

Soy sauce, to taste

sesame oil, to taste

Directions

To make shrimp:

1. Place shrimp and all seasonings and oil in a gallon-sized bag and seal. Shake until shrimp are evenly coated. Place in refrigerator for at least 2 hours.

2. Preheat oven to broil setting. Spread shrimp on a baking sheet and broil for 2-3 minutes per side.

To make rice:

1. Place brown rice, chicken stock and olive oil in medium-sized sauce pan and cook according to directions on rice package (usually bring to a boil and simmer for 45-60 minutes, unless using faster-cooking rice).

2. Place carrots in small pan with 1 cup of water and bring to a boil. Boil for 3-5 minutes. Add peas to water and drain.

3. Place 2 Tbsp canola oil in large pan and heat over medium-high heat. In a small bowl, beat egg. Add carrots, peas and egg to pan and scramble egg. Add rice and stir to combine all ingredients. Add soy sauce and sesame oil to taste. Stir until evenly distributed and remove from heat.

What are the nutritional benefits of this meal? Shrimp are an excellent source of protein, providing 24g of protein in a 4oz serving. Shrimp are also a good source of vitamin B12 and omega-3 fatty acids. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Brown rice is unrefined, so contains it's original abundance of iron, zinc, manganese, selenium, antioxidants and fiber. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Peas are a great source of vitamins and K and fiber. Canola oil is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. 

Orange Chicken

This recipe popped up a few months ago on a blog that I follow - Hugs and Cookies XOXO. She typically makes lots of rich and amazing-looking desserts, but will often post some pretty simple and healthy dinners.  It turned out great, and tasted even better the next day as leftovers.  The original recipe called for all coconut oil, and I will be honest, I had never cooked with coconut oil before because there is so much conflicting information about the benefits of eating it that I have just stuck with my staples of canola and olive oils.  But I thought I would give it a try, so used half coconut oil and half canola oil. This turned out to be a good combination because there was a slight coconut flavor without being overpowering - and I was able to use the coconut oil in moderation.  The sauce and chicken paired really well with brown rice, and I steamed some broccoli to go along with it as well.

Orange Chicken

Ingredients

Chicken:

1 pound organic free-range chicken breasts, cut into 1-inch cubes

1/2 cup all-purpose flour

1 egg, beaten

1/4 tsp salt

2 Tbsp virgin coconut oil

2 Tbsp canola oil

Sauce:

1/2 cup water

Juice from 1/2 fresh orange

2 tsp fresh lemon juice

3 Tbsp rice vinegar

2 Tbsp tamari

1/2 cup brown sugar

1 clove garlic, peeled and grated

3 green onions, chopped

1 Tbsp cornstarch

2 Tbsp water

Directions

1. Combine flour and salt in large sealable bag. Add chicken and evenly coat with flour mixture.

2. Heat coconut oil and canola oil in large skillet. Add chicken and and cook until completely cooked through and golden on outside. Remove chicken from heat.

3. To make sauce, combine 1/2 cup water, orange and lemon juice, rice vinegar, tamari, brown sugar, and garlic in a pan and bring to a boil. Combine cornstarch and 2 Tbsp water in a small dish and stir to make a slurry. Add to sauce mixture in pan and stir until thickened.  Place chicken on serving dish and pour sauce over the chicken. Top with green onions and serve over brown rice.

(Recipe adapted from hugsandcookiesxoxo.com)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Coconut oil contains medium chain fatty-acids, which have been shown to raise HDL (good) cholesterol, but have also been shown to possibly raise LDL (bad) cholesterol as well, so use in moderation (which is why I used half coconut and half canola oil in this recipe).  Virgin coconut oil also contains antioxidants (possibly from the phenolic compounds it contains). Canola oil is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. Brown rice is unrefined, so contains it's original abundance of iron, zinc, manganese, selenium, antioxidants and fiber.

Crock Pot Chicken Paprikash

This is one of my favorite slow cooker dinners. I typically this recipe with boneless, skinless chicken breasts, but this time made it using a whole chicken that we picked up from a local organic pasture-raised farm. Using the whole chicken takes a bit more effort, as it needs to be quartered, but is well worth it for the additional flavor and tenderness.  When I make this meal with boneless, skinless chicken breasts, I lightly flour them before adding them to the slow cooker. But with the whole chicken, I skipped the flouring step, as it creates a "sliminess" (for lack of a better less-gross sounding word) on the chicken that is just not good. 

In the past I have served this meal over a bed of egg noodles, but this time I just tossed some extra green beans in the slow cooker and served the chicken on those. We didn't miss the noodles at all!

Crock Pot Chicken Paprikash

Ingredients

3-5 pound organic, free range whole chicken

1 pound fresh green beans, washed and trimmed

1 1/2 cups frozen pearl onions, thawed

24 ounces canned organic tomato sauce

1 cup water

4 Tbsp paprika

1/2 tsp salt

1/4 tsp pepper

1 cup organic low fat sour cream

Directions

1. Coat slow cooker with canola oil. Quarter the chicken. Place green beans and onions in bottom of slow cooker and put chicken pieces on top. Add tomato sauce, water, 2 Tbsp of paprika, salt and pepper. Stir sauce to combine ingredients. Cover and cook on low for 6 1/2 hours.

2. In small mixing bowl, combine sour cream with remaining 2 Tbsp paprika. Scoop 1 cup sauce from slow cooker and slowly whisk into sour cream mixture, then slowly stir into slow cooker.

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Green beans are an excellent source of vitamin K and a very good source of fiber, manganese, folate, and vitamins C and B2. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C. Low fat sour cream is a good source of calcium, phosphorous and vitamins B2 and B12.

Vegetarian Times' Quinoa Zucchini Burgers

Vegetarian Times has a lot of really great recipes, and I have found some of my favorite quinoa recipes on their website. These quinoa burgers were great, and held together really well too. They have so many healthy ingredients in them, and the ground flax seeds mixed in are an awesome way to get omega-3s. To grind the seeds, I just pulled out my little coffee grinder. You could use a small food processor as well, but the amount of seeds may not be enough even for a small food processor. Red onion and tomato were perfect toppings to go with the flavors in these burgers. If I had had an avocado in the house, I would have tossed some of that on them too!

Vegetarian Times' Quinoa Zucchini Burger

Ingredients

2 cups organic vegetable stock

1 1/2 cups sweet potato, peeled and diced

1 cup organic canned chickpeas

1 cup organic zucchini, grated

1/2 cup organic pumpkin seeds

5 Tbsp ground flax seeds

4 tsp fresh organic basil, chopped

1 tsp salt

1/2 tsp ground black pepper

1/2 tsp chili powder

1/2 tsp fresh organic thyme, chopped

2 Tbsp olive oil + extra for oiling baking sheet

Directions

1. Combine vegetable stock, sweet potato and quinoa in a pan and bring to a boil. Reduce heat and simmer, covered, for 15-20 minutes, until quinoa is tender. Let cool enough to handle. 

2. Add remaining ingredients, except for olive oil, to quinoa mixture. Lightly mash chunks of chickpeas and sweet potato. Shape into 8 patties.

3. Preheat oven to 400 degrees. Heat olive oil in large pan and cook patties for 2 minutes per side, or until lightly golden. Place on oiled baking sheet and cook for 15 minutes. Serve on whole wheat buns with your favorite burger toppings.

(Recipe adapted from vegetariantimes.com - July/August 2014 issue)

What are the nutritional benefits of this meal? Sweet potatoes are very high in vitamin A (one cup provides over 400% of the daily value!) and are a great source of vitamins C and B6, and the mineral manganese. Garbanzo beans are packed with fiber as well as lots of great nutrients, including protein, molybdenum, manganese, folate, tryptophan, copper, phosphorous, and iron. Zucchini is a good source of  fiber and vitamins A, C and folate. Pumpkin seeds are a very good source of phosphorous, magnesium, manganese, and copper, and a good source of zinc and iron. Flax seeds are high in omega-3 fatty acids and fiber. Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. 

Quinoa-Stuffed Peppers

This is by far the best quinoa recipe I have made thus far! The filling is so good, it can be eaten all on its own if you don't have the time to bake the peppers for over an hour. This filling would even work for vegetarian tacos in a soft whole grain tortilla. Or with the right binding agent, it would be great for making quinoa cakes. These stuffed peppers were really good with some steamed broccoli on the side, but any green vegetable or tossed salad would go with these well.

The biggest change I made to the original recipe for these stuffed peppers is that I used vegetable stock for cooking liquid for the quinoa instead of water for additional flavor. I also combined some vegetable stock with the reserved liquid from the diced tomatoes for cooking liquid in the bottom of the baking pan for steaming the peppers. 

Especially with the long baking time, these stuffed peppers do take some time and prep work. I chopped all of vegetables in the morning and then made the filling in the early afternoon when I had a few minutes. Then at dinner time, all I had to do was fill the peppers and toss them in the oven. This recipe makes a lot more filling than is needed, but it can be easily frozen, or eaten on its own as leftovers the next day. 

Quinoa-Stuffed Peppers

Ingredients

1 medium-sized onion, finely chopped
2 Tbsp olive oil
2 ribs organic celery, finely chopped
3 organic carrots, peeled and finely chopped
2 tsp ground cumin
2 cloves garlic, minced
1 10-oz package organic frozen chopped spinach, thawed and squeezed to remove water
1 15-oz can organic fire-roasted diced tomatoes, drained - liquid reserved
1 15-oz can organic fire-roasted crushed tomatoes
1 15-oz can organic black beans, drained
3/4 cup organic quinoa
3 cups organic vegetable stock
1 1/2 cups organic pepper-jack cheese, grated
4 large organic red bell peppers, cut in half lengthwise and seeded

Directions

1. Heat olive oil in large stock pot over medium heat. Add onion, celery and carrots and cook until softened, about 5 minutes. Add cumin and garlic and cook for 2 minutes. Stir in spinach and tomatoes and cook for another 5 minutes.

2. Preheat oven to 350 degrees. Stir in black beans, quinoa and 2 cups vegetable stock and bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Stir in 1 cup of cheese.

3. Fill each pepper half with quinoa mixture - about 3/4 cup. Place in large baking dish. Combine reserved liquid from diced tomatoes and remaining 1 1/2 cups vegetable stock. Pour into bottom of baking pan. Cover with foil and bake for 1 hour. 



4. Remove foil and top each pepper half with about 1 Tbsp pepper jack cheese. Bake for an additional 15 minutes, uncovered, to melt cheese. Remove from oven and let cool for about 5 minutes before serving.

(Recipe adapted from vegetariantimes.com: Quinoa-Stuffed Peppers from the Feb 2009 issue, p.66)

What are the nutritional benefits of this meal? Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.  Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Celery provides vitamin K and folic acid. Grapes are a good source of vitamins C, A and K. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C. Black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese. Pepper jack cheese provides a great source of protein and calcium. Bell peppers are one of the best food sources of vitamins A and C. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium.

Ceviche

We were recently introduced to the ceviche prepared at Sunset Foods and are hooked on it, so I decided to try to recreate it myself. It is very simple to make and is a perfect appetizer for the summer time. And the best part (besides it being delicious) - it is made from only fresh and healthy ingredients so doesn't come along with the guilt of a lot of appetizers. Serve it with some good water crackers (or any cracker of your choice), and enjoy!  The longer this ceviche is allowed to marinate in the refrigerator, the better. I let it sit for about 6 hours the day I made it, but it just kept tasting better and better over the next 2 days. So if you are going to make this for a get-together, I would recommend trying to make about 24 hours ahead of time to have a really great flavor. 

Ceviche

Ingredients

1/4 pound small cooked shrimp, cut into thirds
1 small avocado, peeled and cut into 1/2-inch pieces
1 medium organic tomato, seeded an cut into 1/2-inch pieces
1/2 organic white or yellow onion, chopped
1 jalapeño pepper, seeded and finely chopped
2 Tbsp fresh organic cilantro, chopped
Juice of 1 large fresh lemon
Juice of 1 large fresh lime
Salt, to taste

Directions

1. Place all ingredients in mixing bowl or container and stir until evenly combined. Cover and refrigerate, allowing to marinate for at least 6 hours or overnight.

2. Serve cold with crackers.

What are the nutritional benefits of this ceviche? Shrimp are an excellent source of protein, providing 24g of protein in a 4oz serving. Shrimp are also a good source of vitamin B12 and omega-3 fatty acids. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tomatoes are an excellent source if vitamin C and lycopene. Both jalapeño peppers and cilantro are packed with vitamins C, A and K, and provide small amounts of B vitamins. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Lemon and lime juice are both high in vitamin C.

Sweet Potato Quinoa Cakes with Avocado Lime Dressing

I found this recipe on a blog called Mind Body Green, and it was fantastic! The Avocado lime dressing is what drew me to this recipe, and both the dressing and the cakes tasted really good, and went together perfectly. I have had trouble keeping quinoa cakes to hold together in the past, but these ones held together much better, due to the mashed sweet potatoes acting as a good binding agent.    I decreased the amount of crushed red pepper from the original recipe, and there was just enough heat for me. If you like more kick, add more crushed red pepper. I will say that the "dressing" is really more of a whipped "topping" because it is pretty thick, but if you used less avocado or increased the amount of tahini and lime juice, it would be thinner. We had these along with a mixed raw vegetable green salad for a complete balanced meal. Definitely a keeper!

Sweet  Potato Quinoa Cakes

Ingredients

2 medium-sized sweet potatoes, baked and skinned

2 cups organic quinoa, cooked

2 green onions, chopped

2 garlic cloves, minced

1/2 tsp salt

1/4 tsp crushed red pepper

1 tsp cumin

1/4 cup olive oil

Directions

1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.

2. Place sweet potatoes in in large mixing bowl and mash with fork or potato masher. Add remaining ingredients, except for olive oil, and mix until evenly combined.

3. Using hands, shape mixture into patties and place on prepared baking sheet. Brush tops of cakes with olive oil. Bake for 12 minutes, or until cooked through.

4. Remove from pan and top with avocado lime dressing (below).

Avocado Lime Dressing

Ingredients

1 avocado, peeled and pitted

1 Tbsp tahini

1 Tbsp olive oil

1 Tbsp fresh organic cilantro, chopped

Juice of 1/2 of a lime

Directions

1. Place all ingredients in food processor and pulse until smooth.

(Recipes adapted from www.mindbodygreen.com)

What are the nutritional benefits of this meal? Sweet potatoes are very high in vitamin A (one cup provides over 400% of the daily value!) and are a great source of vitamins C and B6, and the mineral manganese. Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese. Green onions are rich in vitamins A, C and K. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tahini, made from sesame seeds, is a good source of protein, and provides some calcium and B vitamins. Cilantro is a very good source of vitamins A, C and K. Lime juice is packed with vitamin C.

Chicken Piccata

If you are a fan of lemon chicken, you will love this chicken piccata! The sauce was so flavorful without being too heavy. I made some organic steamed broccoli and wild rice to go with this - making the broccoli the main part of the meal. While meat and poultry are good for us, we try to make the vegetables the focal point of our meal and the meat the "side." So we cut each of the pieces of chicken in half and had 2-3 ounce servings of chicken. This is a great meal for a weeknight if you have a half an hour to prepare it, but would also be a great meal for company without taking too much time! 

Chicken Piccata

Ingredients

1 pound organic free-range boneless, skinless chicken breasts

Salt and pepper, for seasoning

1/3 cup all purpose flour

4 Tbsp butter

3 Tbsp olive oil

1/3 cup fresh lemon juice

1/3 cup organic chicken stock

1/4 cup capers

1/4 cup fresh organic parsley, chopped

Directions

1. Place chicken breasts in gallon-sized sealable bag and pound with meat tenderizing mallet until thin (~1/4 inch thickness). Season with salt and pepper on both sides and dredge in flour, shaking to remove excess.

2. In large skillet, melt 2 Tbsp butter with 3 Tbsp olive oil over medium-high heat. Add chicken and cook for 3 minutes on each side, or until browned. Transfer chicken to a plate.

3. Add lemon juice, chicken stock and capers to pan and bring to a boil, scraping brown bits from bottom. Return chicken to pan and simmer for 5 minutes.

4. Place chicken on serving dish. Whisk remaining 2 Tbsp butter into sauce in pan and pour sauce over top of chicken. Sprinkle with chopped parsley.

(Recipe adapted from Giada De Laurentils' Chicken Piccata recipe from 

foodnetwork.com)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Butter is rich in vitamins E, K and D. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Wild rice is a great source of protein and antioxidants, as well as vitamins A, C and E.

Pine Nut & Parmesan Kale Salad

We recently had a kale salad made by Sunset Foods that was so amazing, I had to try to re-create it! So here is my attempt, and I have to say it turned out pretty darn close to what I was trying to re-create. Luckily for me, Sunset included a list of ingredients on the deli label, so all I had to do was play with amounts. The salad from Sunset had currants in it, but I couldn't find them fresh or dried in the store I went to, so just left them out. I made this as a side to go with pasta, but would be good as a side with pretty much anything. This is a really great tasting way to get some fresh dark leafy greens in and is a nice alternative to a plain old salad for summer meals and get-togethers! 

Pine Nut & Parmesan Kale Salad

Ingredients

6 oz fresh organic baby kale leaves
2 Tbsp balsamic vinegar
1 Tbsp rice vinegar
1 Tbsp honey
2 Tbsp olive oil
1/4 cup pine nuts
1/3 cup grated parmesan cheese

Directions

1. If not pre-washed, wash and pat-dry kale. Place kale in large bowl.

2. In small bowl, whisk together balsamic vinegar, rice vinegar, honey and olive oil. Drizzle dressing over kale leaves and toss to evenly coat. Sprinkle with pine nuts and parmesan and gently fold in.

What are the nutritional benefits of this salad? Kale is an excellent source of vitamins A, C and K. It is also a good source of minerals calcium, copper, potassium, iron, manganese, and phosphorous. Balsamic vinegar is rich in polyphenols - a type of antioxidant. Rice vinegar contains lots of essential amino acids, which play a role in countless processes in the body. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Pine nuts contain lutein (which is good for vision), monounsaturated fats (shown to help reduce bad cholesterol - LDL - and increase good cholesterol - HDL), Vitamins C and D, and minerals iron and magnesium. Parmesan cheese is a great source of protein and calcium.

Slow Cooker Lemon Dill Chicken

This was definitely an easy slow-cooker keeper! Baking a whole chicken in the oven is pretty simple, but being able to toss the chicken in the slow cooker and leave the house is really nice. This chicken was so tender, it was falling apart when I went to take it out of the crock pot. This would be great at any time if the year, but the lemon and dill combination would make a really nice summer time dinner. For some healthy sides, I made brown rice and some steamed broccoli - a great, healthy, balanced meal!

Slow Cooker Lemon Dill Chicken

Ingredients

1 large yellow onion, chopped into 1-inch pieces
2 Tbsp butter, softened
1/4 tsp grated lemon peel
4-5 pound organic free-range whole broiler/fryer chicken
1/4 cup organic chicken stock
4 sprigs fresh organic parsley
4 sprigs fresh organic dill
3 Tbsp fresh lemon juice
1 tsp salt
1 tsp paprika
1/2 tsp dried thyme
1/4 tsp pepper

Directions

1. Place chopped onion in bottom of slow cooker. Combine butter and lemon peel in small bowl.

2. Tie legs together with cooking twine and rub whole chicken with butter/lemon peel mixture. Place fresh parsley and dill sprigs in cavity. Place chicken in slow cooker, breast side up, and tuck wings underneath. 

3. Drizzle chicken stock and lemon juice over chicken and sprinkle with remaining dried seasonings. Cook on low for 4-5 hours. 

4. Remove chicken from slow cooker and let stand for 15 minutes before carving.

(Recipe adapted from April/May 2014 issue of Taste of Home magazine)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Brown rice is unrefined, so contains it's original abundance of iron, zinc, manganese, selenium, antioxidants and fiber. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. 

Crock Pot Minestrone

After eating meat-containing (but very good) dinners all weekend, a healthy vegetarian meal was in order last night for a Meatless Monday. This soup was easy, since the crock pot did all the work for me, and tasted great. I loved the flavors of the swiss chard and yellow squash in it. I also made a big mixed green salad with lots of fresh vegetables to go along with it. There were lots of leftovers, so there was plenty for a healthy lunch today. This made quite a bit of soup, so I will be freezing some for an easy dinner in the future!

Crock Pot Minestrone

Ingredients

4 large stalks organic swiss chard
2 Tbsp olive oil
1 large yellow onion, chopped
6 cups organic vegetable broth
29 ounces canned organic diced tomatoes, undrained
16oz can organic kidney beans, drained and rinsed
15oz can organic garbanzo beans, drained and rinsed
1 organic yellow squash, cut into 1/4-inch pieces
1 organic yellow bell pepper, chopped
1 organic carrot, peeled and chopped
2 garlic cloves, minced
1 1/2 cups whole wheat rotini pasta, uncooked

Directions

1. Remove stems from swiss chard and chop separately from leaves. In medium sized pan, heat olive oil over medium-high heat. Add onion and swiss chard stalks and cook until translucent, about 3-4 minutes. Transfer to slow cooker.

2. Add remaining ingredients, except for swiss chard leaves and pasta, to slow cooker. Cook on low for 6 hours. Add pasta and chopped swiss chard leaves and cook for another 20-25 minutes on low, or until pasta is tender.

(Recipe adapted from April/May 2014 issues of Taste of Home Magazine)

What are the nutritional benefits of this soup? Kale is an excellent source of vitamins A, C and K. It is also a good source of minerals calcium, copper, potassium, iron, manganese, and phosphorous. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.  Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C.Kidney beans provide lots of protein, folate, fiber, and iron. Garbanzo beans are packed with fiber as well as lots of great nutrients, including protein, molybdenum, manganese, folate, tryptophan, copper, phosphorous, and iron. Yellow squash is a good source of fiber, vitamin C, iron, folate, beta-carotene, and lutein. Bell peppers are one of the best food sources of vitamins A and C. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Compared to white pasta, whole wheat pasta provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. 

Chicken Yakitori

We used our grill for the first time this season over to weekend to grill this chicken, and it was awesome! The yakitori sauce is similar to a teriyaki sauce, but is less sweet.  The great thing about this chicken recipe is that it is really quick, so would be great for a busy week night. We had a bunch of vegetables in the refrigerator that we needed to use, so we made some baked tomatoes, roasted asparagus and a salad to go with our dinner. Some brown rice and broccoli would be great with it too!

Chicken Yakitori

Ingredients

1 pound organic chicken thighs

1/4 cup sake

1/3 cup soy sauce

1/4 cup mirin

1 Tbsp sugar

2-3 wooden skewers

Directions

1. Preheat grill and soak wooden skewers in water for about 20 minutes.

2. Thread chicken thighs onto skewers. In a small sauce pan, combine sake, soy sauce, mirin, and sugar. Bring to a boil and then remove from heat. 

3. Place skewers on grill, turning and brushing with sauce frequently. Cook for about 8 minutes, or until cooked through.

(Recipe adapted from The Complete Chicken Cookbook, ed. Justine Harding)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Tomatoes are an excellent source of lycopene and vitamin C. Asparagus is high in vitamin K and is also a great source of vitamin A, folate and iron.

Feta Shrimp Skillet

This is an awesome healthy dinner recipe that was in my Taste of Home magazine that arrived last week. And it only took about 30 minutes to make, from start to finish. The brown rice that I made to go with it did take an hour, though. This was filling without being too heavy and was really good with brown rice. This would also be really good with along side a salad. I think I will make this again in the summer time with a fresh greek salad to enjoy outside on the deck with a cold glass of organic chardonnay!

Feta Shrimp Skillet

Makes ~4 servings

Ingredients

1 Tbsp olive oil
1 large yellow onion, chopped
3 garlic cloves, minced
1 tsp dried oregano
1/2 tsp black pepper
1/4 tsp salt
29 oz canned organic diced tomatoes, undrained
1/4 cup white wine
1 lb cooked shrimp
2 Tbsp fresh organic parsley, chopped
1 cup crumbled feta cheese

Directions

1. In large pan, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes, stirring constantly. Add garlic, oregano, salt, and pepper and cook for another minute. Stir in tomatoes and wine and bring to a boil. Reduce heat and simmer for 5 minutes, or until slightly thickened.

2. Add shrimp and parsley and cook for 3-5 minutes, or until shrimp are heated through. Remove from heat and sprinkle with feta cheese.

(Recipe adapted from April/May 2014 issues of Taste of Home)

What are the nutritional benefits of this meal? Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.  Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C.  Shrimp are an excellent source of protein, providing 24g of protein in a 4oz serving. Shrimp are also a good source of vitamin B12 and omega-3 fatty acids. Feta cheese is a great source of protein and calcium.

Fresh Veggie Pita

This is my version of one of my favorite meals from a restaurant called Yours Truly in my hometown of Chagrin Falls, Ohio. It is a really healthy lunch or dinner and an easy and delicious way to get in some fresh leafy greens. When I was working full time before my son was born, I used to make these stuffed pitas for my husband and myself to take for lunch. It takes just a few minutes to get them all stuffed and toss some dressing in a little to-go container. To add some protein to these, I will sometimes add some cheese or hummus to them.  The original version from Yours Truly uses Muenster cheese. For dinner at home, these are great on their own or alongside a bowl of soup.  It's not warm out quite yet, but this is a really nice quick and healthy meal on a hot summer day!

Fresh Veggie Pita

Ingredients

1 whole wheat pita
2 cups fresh organic spinach leaves
1/4 fresh avocado, peeled and sliced into 1/4-inch pieces
1/4 fresh organic cucumber, peeled and sliced into 1/4-inch pieces
1/4 fresh organic tomato, sliced into 1/4-inch pieces
2 Tbsp fresh balsamic vinaigrette, or your favorite dressing

Directions

1. Cut pita in half so you have 2 "pockets." Place avocado and cucumbers in bottom of each half, then stuff with spinach. Place tomatoes on top of spinach. 

2. Serve with dressing on the side, for dipping.

What are the nutritional benefits of this meal? Compared to white pitas, whole wheat pitas provide more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Cucumbers are an excellent source of vitamin K and a good source of vitamin C. Tomatoes are high in fiber, lycopene and vitamin C.

Mushroom & Onion Whole Wheat Pizza

Making a homemade pizza is a really great way to use up vegetables that are just sitting in your fridge that would otherwise go bad. When I opened my fridge this time, I had some red onion and mushrooms that needed to be used up, so onto our pizza they went! I had some of this whole wheat pizza dough in the freezer already, and I find that if the dough has been frozen, it actually rises again as it thaws, and is much easier to roll out, as compared to when I have just freshly made the dough. I have found some really good canned organic pizza sauces, and some brands, such as Muir Glen, use BPA-free cans. Canned and jarred tomato products provide more bioavailable lycopene, as compared to fresh tomatoes, which is great. But just beware of what brand you are buying so that you can be sure that it is not in a canned lined with BPA. Here is a link for a list of companies whose cans are BPA-free: 

http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/

Mushroom & Onion Whole Wheat Pizza

Ingredients

Whole wheat pizza crust (use 1/3 of dough and freeze the rest)
1/3 cup red onion, chopped
6oz fresh cremini mushrooms
1 cup organic pizza sauce (I used Muir Glen because their cans are BPA-free)
1 1/2 cups organic mozzarella cheese, shredded

Directions

1. Preheat oven to 500 degrees. Grease rectangular cookie sheet with olive oil and roll out pizza dough until thin and in rectangle shape. Place dough on top of cookie sheet and remove excess dough around edges of pan with a knife.

2. Place pizza dough in preheated oven and bake for 4 minutes. Remove from oven and top with pizza sauce. Sprinkle with cheese and place vegetables on top. Place in oven and bake for 10 minutes, or until cheese is lightly browned and bubbling.  Remove from oven and let cool for 5 minutes before cutting and serving.

What are the nutritional benefits of this meal? Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Mushrooms  are an excellent source of minerals selenium and potassium as well vitamins riboflavin, and niacin, and are the only item you will find in the produce section that supplies some vitamin D!  Mozzarella cheese provides lots of protein and calcium.