Kale, Beet and Avocado Bowl topped with Pistachio Nuts

A recent study revealed that a helping of avocado, a healthy fat, may tame hunger (FASEB Journal). This recipe includes avocado plus it's packed with lots of protein to help you feel satisfied ;o)

Serves 4 small or 2 large bowls

Ingredients:

• 1/2 cup dry brown rice
• 4 small beets (or about 1 cup), scrubbed, trimmed and cut in half
• 1 cup frozen edamame, prepared based on package instructions
• 6 cups baby kale, torn into small pieces
• 1 15-ounce can low sodium black beans, rinsed and drained
• 1 avocado, cubed
• 1/2 cup pistachio nuts, shelled
• Salt and pepper to taste
• Any Vinaigrette Salad Dressing (or see Light Vinaigrette Dressing recipe below)

Directions: 

1. Prepare brown rice, per package instructions.
2. Fill saucepan with enough water to cover beets and bring to a boil over high heat. Add beets; after water regains a full boil, reduce heat to medium. Cook about 20 minutes, or until tender. Drain and set aside until cooled; cut into small cubes.
3. Cook frozen edamame, per package instructions.
4. Place kale in large bowl and toss with balsamic dressing. Add rice, beets, edamame, and black beans and stir with wooden spoon until fully incorporated. 
5. Prepare Bowls: Place kale mixture evenly among bowls. Top with avocado and sprinkle with pistachio nuts.  Season with salt and pepper, if desired.

Light Vinaigrette Dressing 

Ingredients:

• 1/4 cup olive oil
• 1 clove of garlic, minced
• 1 tablespoon rice vinegar
• 2 teaspoons lemon juice
• 1 teaspoons raw honey
• 1/2 teaspoon dijon mustard
• Salt and pepper to taste 

Directions:

Combine all dressing ingredients in a jar; cover and shake for a few minutes. 

Granola Chunklets with Apricot, Almond and Coconut Flakes

Try this tasty and wholesome granola mixture. Homemade granola is easy to make and much less expensive than high-quality store brands. It's great for adding to cereal or yogurt ~ or just eating as a snack. For the past many months, my breakfast-of-choice has been a bowl of oatmeal topped with toasted coconut flakes, toasted almonds, chia seeds and a touch of honey (or a little more ;o) ... those same ingredients are included in this granola recipe. Although I created this recipe to make granola "chunklets", generally enough granola sticks together so I can manage to get several mini bars out of the mixture too.

Ingredients:

• 1 cup almonds, coarsely chopped
• 1 cup large unsweetened coconut flakes
• 2 1/2 cups old fashioned rolled oats
• 1/2 cup all purpose flour
• 1 cup dried apricots coarsely chopped
• 1 cup coconut oil
• 1/2 cup raw honey
• 1/4 cup chia seeds
• 1 teaspoon vanilla
• 1/2 teaspoon salt

Directions:

1. Preheat oven to 350 degrees. Line a 10" by 15" baking pan with parchment paper (1/4" up sides).
2. Place almonds on one side of prepared baking sheet and coconut flakes on the other side; bake in preheated oven for 5 minutes or until nicely browned.
3. In a large bowl, mix together all ingredients (including toasted almonds and coconut flakes) until fully incorporated. 
4. Transfer mixture to prepared baking sheet (same pan used in step 2) and pack down tightly.
5. Bake for 25 minutes. Let cook and then break into bite-sized chunks.

Store the granola in an airtight container. 

Smoked Gouda and Broccoli Soup

This recipe was adopted from a soup recipe found in the Sept./Oct. 2017 edition of Eating Well. The smoked paprika and smoked Gouda give the creamy soup a really nice flavor. Serve with a salad for a light and delicious meal.

Ingredients:

• 1 1/2 pounds broccoli crowns
• 2 tablespoons olive oil, divided
• 1 sweet onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1/4 teaspoon smoked paprika
• 1 cups low-sodium vegetable broth
• 2 cups stale rye bread, cubed (or place fresh bread in preheated oven until bread hardens)
• 1 cup shredded smoked Gouda cheese, plus additional for soup topping, if desired (see Step 7)
• 2 teaspoons rice vinegar
• Salt and pepper, if desired

Directions:

1. Preheat oven to 350 degrees if you need to toast bread and/or it you wish to top soup with Gouda cheese (see step 7).
2. Cut 1 1/2 cups of the broccoli florets into smaller florets and set aside; and coarsely chop the remaining florets.
3. Heat one tablespoon of oil in a large saucepan over medium heat. Add onion and garlic and cook about 3 minutes, stirring occasionally. 
4. Add flour and paprika; and stir until full incorporated. Add vegetable broth and broccoli pieces and continue stirring. After soup starts to bubble around edges, reduce heat to low and simmer for about 10 minutes, or until broccoli is tender. 
5. Make croutons: Toss remaining tablespoon of olive oil with cubed bread in a skillet over medium heat. Cook until browned and crisp, about 5 minutes. Set aside.
6. Puree soup in a blender; return soup to large saucepan over medium heat. Add shredded cheese and stir until melted. Stir in remaining broccoli florets and vinegar; cook an additional 3 minutes or until broccoli softens slightly, stirring often.
7. Place in individual soup bowls and top with prepared croutons.
8. If desired, put some additional shredded Gouta cheese over the croutons and place bowls (oven-safe) in preheated oven for 5 minutes, or until cheese melts. 

Inspired by Eating Well Smoked Gouda-Broccoli Soup, Sept./Oct. 2017 issue

Baby Spinach and Kale Salad with Apple, Pomegranate Seeds and Toasted Walnuts

Kale is a superfood high in fiber, iron and calcium and packed with antioxidants and anti-inflammatory properties, but it's not easy finding ways to make it taste great. This healthy and tasty salad includes plenty of sweetness to reduce the bitterness of the kale. The pomegranate seeds are not only sweet, crisp and juicy, but they are also a superfood with plenty of their own healthy nutrient content. 


Ingredients:

• 1/4 cup walnuts, toasted 
• 1 lb. baby spinach and baby kale (or other greens) 
• 1 cup brussels sprouts, very thinly sliced 
• 1 sweet red apple, such as Fuji or Honeycrisp, very thinly sliced 
• 1/2 red onion, very thinly sliced 
• 1/4 cup pomegranate seeds 
• 2 tablespoons dried cranberries 
• Salt and pepper to taste 

Salad Dressing Ingredients:

• 1/4 cup extra-virgin olive oil 
• 2 tablespoons balsamic vinegar 
• 1 teaspoon dijon mustard 
• Salt and pepper to taste 

Directions:

Whisk all dressing ingredients together. Toast almonds in skillet until lightly browned. Combine spinach, kale and brussels sprouts in a large bowl. Drizzle lightly with salad dressing and toss. Place salad greens on a large salad platter. Season with salt and pepper, if desired. Top with toasted walnuts, apple, red onion, pomegranate seeds and dried cranberries. Serve balance of dressing for guests desiring an additional splash.

Bean and Ham Soup

When cold weather rolls in, I start thinking about the annual 6 mile wintry-hike through the beautiful trails at Hocking Hills State Park held early January. It's an opportunity to see some of the most beautiful scenery in Ohio, at a time when many of the tall trees and old caves are glistening with white snow.  And to top it off, at Cedar Falls, which is midway through the walk, hikers are served delicious hot bean soup cooked in iron kettles over an open fire, along with cornbread and hot chocolate. Although Hocking Hills bean soup cooked the old fashion way is my favorite, this soup is a close second. The recipe calls for grape seed oil, which is pressed from the seeds of grapes and has a light clean taste; however, olive oil is a fine substitute.

Ingredients:

• 1 pound navy beans, pre-soaked
• 2 tablespoons grape seed oil (or substitute olive oil)
• 1 medium yellow onion, finely chopped
• 2 cups carrots, chopped
• 2 cups celery, chopped
• 2 cloves garlic, minced
• 1 meaty ham bone (3-4 pounds)
• 32 ounces low-sodium vegetable broth
• 32 ounces water
• 2 bay leaves
• 1 1/2 teaspoon salt
• 1 teaspoon dried rosemary
• 1/2 teaspoon thyme
• Freshly cracked black pepper

Directions:

1. Saute onion, carrots and celery in oil in large pot for 3 minutes; add garlic and continue cooking an additional 1-2 minutes.
2. Add ham bone, broth and water; and bring to a full boil.
3. Add beans and seasonings; bring back to a full boil.
4. Cover with lid; reduce heat to low and simmer about 2 hours, or until beans are tender. Remove ham bone and bay leaves. Scrap any remaining ham from bone and return to pot.
5. If you prefer a thicker soup, using a potato masher, mash about 1/4 of the beans and vegetables.