15 Bean & Kale Soup

I just can't get enough soup during the winter months! And I like making homemade soup because it's an easy way to ensure my family gets plenty of fiber, nutrients and vitamins into their diets, without unnecessary sodium, artificial additives and preservatives❤️. During the work week, I try to spend an hour or so soaking the beans and preparing the vegetables and other ingredients the night before - then it's a much more enjoyable experience putting everything together the next day.

There's just nothing like the smell of this delicious soup on a cold wintery day ~ stay warm and enjoy!

Ingredients

• 7 cups water 
• 1 28-ounce can "fire roasted" diced tomatoes 
• 20 ounces mixed beans, such as 15 Bean Soup by Hurst's   
• 2 cups celery with leaves, chopped 
• 2 cups carrot, chopped 
• 2 Tbsps olive oil 
• 1 large sweet onion 
• 1 large bunch kale, stems and ribs discarded 
• 2 cloves garlic, minced 
• 2 Tbsps vinegar 
• 2 Tbsps chopped parsley  
• 1 tsp rosemary 
• 1 tsp thyme 
• 1/2 tsp crushed red pepper 
• Kosher salt and freshly ground black pepper to taste 

Soak beans overnight (or use quick soak method, per package instructions). Rinse and drain beans; place rinsed beans into a large pot. Add 7 cups of water and bring to a boil. Boil gently for 2 minutes; reduce heat, cover and simmer for 1 hour, or until beans have started to soften. 

In the meantime, prepare vegetables (or if you prepped the night before, relax for 30 minutes ;o)

Heat oil in large skillet over medium heat. Add onion and cook until starting to soften, about 3 minutes, stirring occasionally. Add garlic, celery, and carrots, and cook an additional 10 minutes, or until vegetables are slightly tender, stirring occasionally. 

After beans have cooked for an hour, add vegetables from skillet to pot of beans; add tomatoes, vinegar and seasonings. Bring to a boil over high heat; reduce heat to low, cover and simmer an additional 25 minutes. 

Add chopped kale and cook over medium heat just until kale starts to soften, about 10 minutes.

If you prefer a thicker soup, puree several cups of veggies, beans and broth in the food processor and return to pot. 

Chopped Salad with Chickpeas

This is a simple, healthy and tasty salad that I like to serve with falafel or pizza. With a food processor, it'll be ready from start to finish within fifteen minutes.

Ingredients

• 1/4 head of cabbage, trimmed and chopped into pieces that will easily fit through food processor sleeve
• 3 cups romaine lettuce, very thinly chopped
• 3 cups iceberg lettuce, very thinly chopped
• 2 celery stalks, trimmed and halved lengthwise
• 2 medium carrots, trimmed, peeled and halved lengthwise
• 1 medium cucumber, seeded and cut into quarters
• 1 red onion, peeled and cut into quarters
• 1 can chickpeas, drained and rinsed

Dressing:

• 1/4 extra virgin olive oil
• 2 Tbsp apple cider vinegar
• 1 clove garlic, minced
• 1 tsp sugar
• 2 tsp dried Italian seasoning
• Sea salt and freshly ground black pepper to taste

Recipe 

Insert the medium slicing disc into food processor. 

Prepare the veggies, except romaine and iceberg lettuces, so they will fit through sleeve of food processor.

Add cabbage, celery, carrots, cucumber and onion through sleeve of food processor and slice all ingredients on high.

Transfer salad mixture to a large bowl. Add thinly sliced romaine, iceberg, and chickpeas and toss.

Put all dressing ingredients into a small bowl and stir until fully blended. Then add dressing to salad mixture; and toss all ingredients together. 

Roasted Butternut Squash

In the mood for some Indian cuisine? This is a simple, healthy and delicious dish that includes a white bean base flavored with curry powder and topped with roasted butternut squash.

Serves 4

Ingredients

• 2 cans cannellini beans, drain and rinse
• 8 ounces brussels sprouts, cut off ends and pick off the leaves; discard cores
• 2 cloves garlic, mince
• 6 carrots, peel and thinly dice
• 2 butternut squash, peel, cut in half and scoop out pulp and seeds; then cut into 2" pieces
• 1 lemon, mince rind to get 2 teaspoons of zest (save lemon for juice)
• 1 bunch parsley, discard stems and finely chop leaves
• 1 small yellow onion, peel and dice
• 1-2 tsp curry powder
• Salt and pepper to taste

Recipe

Preheat oven to 475 degrees. Wash and prepare ingredients.

Place squash in medium bowl; drizzle with olive oil and toss to thoroughly coat squash. Arrange squash in single layer on baking sheet lined with aluminum foil. Season with salt and pepper. Roast in preheated oven for 30 minutes. Remove from oven and keep warm. 

Coat the bottom of a large skillet with olive oil and heat on medium until hot. Add onions and garlic, while stirring, cook about one minute. Add carrots, lemon zest, and parsley; cook, stirring occasionally, for about 3 minutes. Add beans, 1 cup of water, curry powder and salt and paper to taste; simmer for about 5 minutes.

Turn heat off. Using a fork, smash about 1/4 of the beans.

Put brussels sprouts into a medium bowl. Add the juice of lemon, drizzle with olive oil, and toss to combine. Season with salt and pepper to taste. 

Place bean mixture on individual plate; top with squash and brussels sprouts. Or, if desired, place beans on top of a serving of your favorite whole grain, such as wheat berries. And enjoy😋

~adapted from blueapron.com

Spinach & Blueberry Smoothie

When I make smoothies, I usually make several servings. I place ingredients in individual BPA-free ziplock bags and place in freezer. I remove a serving from the freezer and place in refrigerator the night before I plan on preparing one.

Per Serving

Ingredients

• 1 cup fresh spinach (firmly packed)
• 2 romaine lettuce leaves
• 1/2 cup frozen blueberries
• 1/2 banana
• 1/4 cup 100% pomegranate juice (or any juice)
• 1/4 cup unsweetened almond milk
• 1/2 Tbsp ground flaxseeds
• 1/2 Tbsp honey

To prepare smoothie, blend all ingredients in a blender until smooth. 

Top with nuts and/or fruit, if desired.  

Preparing for a Healthy Week❤️

Plan ahead for some healthy meals this week 😇 Spending a few hours on Sunday preparing food for the upcoming week will ensure you have no excuses for eating healthy 😏

Do you love smoothies for breakfast but run out of time in the mornings to make them? Prepare individual smoothie packets in advance and freeze them so you have ready-made smoothies during the work week. 

To prepare smoothie, just place the frozen smoothie ingredients in a blender and blend until smooth.  If you have a single-serve blender, that'll work perfectly!

Healthy soups are also a food you can prepare in advance and freeze in individual servings. I struggle to get enough veggies in my diet ~ eating healthy soups seems to be the easiest way for me to get my recommended veggie intake. I absolutely love Dr. Fuhrman's soup recipes because they're loaded with green leafy vegetables and legumes. I like to make a big batch of soup, eat it for several meals, and then freeze the rest.  (Below is a picture of the ingredients used in Dr. Fuhrman's Famous Anti-Cancer Soup; check out the recipe under "Soups" label.)

Have a happy & healthy week 😋

Berries & Banana Smoothie Bowl with Granola

Have you had a smoothie bowl for breakfast yet? A smoothie in a bowl just seems more like a meal ;o)  This smoothie bowl, created by one of my daughters, is turning into a family breakfast staple. Not only is it healthy ~ with fruits, spinach and acai powder ~ but it's refreshing and delicious!!!

Single Serving

Granola Ingredients

• 1/4 cup rolled oats
• 1 Tbsp slivered almonds
• 1 tsp honey
• 1/4 tsp cinnamon

Smoothie Ingredients

• 1 frozen banana
• 1 big handful spinach
• 1/4 cup frozen strawberries
• 1/4 cup frozen blueberries
• 1 Tbsp acai powder, optional

Optional Toppings

• Fresh fruit
• Cacao nibs
• Goji berries

Recipe

Topping: Preheat oven to 350 degrees. Combine oats, almonds, honey and cinnamon in small bowl and toss until all ingredients are thoroughly combined. 

Spread mixture in one layer on baking sheet and bake in preheated oven for about 7 minutes.

Smoothie: Blend frozen banana, spinach, strawberries, blueberries and acai powder in a high powered blender and blend until creamy and smooth.

Pour smoothie in a bowl and place oat  mixture over smoothie. I topped mine with fresh fruit and goji berries.

Yummy😜

Wheat Berry, Golden Raisin & Pistachio Salad

Whole grain salads are the "new and improved" pasta salad. Whole grains are healthier than white pasta ~ and tastier, with a nutty and chewy texture. This delicious recipe calls for wheat berries, but you can use barley, brown rice, bulgar, farrow, or quinoa.

Serves 6

Ingredients

• 1 cup uncooked wheat berries
• 3 Tbsp shelled pistachios, thickly chopped
• 2 Tbsp olive oil
• 2 Tbsp fresh lemon juice
• 2 tsp honey
• 1/2 tsp ground coriander
• 1/2 tsp fresh ginger, peeled and grated
• 1/4 cup green onions, thinly sliced
• 2 Tbsp fresh cilantro, chopped
• 1/2 cup golden raisins
• 1/4 tsp salt
• 1/2 cup hummas (or substitute crumbled soft cheese such as goat or feta)
• Spring mix (2 cups per serving)

Recipe

Place wheat berries and a pinch of salt in a medium saucepan. Cover with water extending 2 inches above wheat berries and bring to a boil. Cover, reduce heat to low and simmer 1 hour, or until tender. Drain and set aside.

While wheat berries are cooking, preheat oven to 350 degrees.

Place pistachios on baking sheet and bake in preheated oven for 5 minutes.

Combine oil, juice, honey, coriander, ginger, green onion, cilantro, raisins, and salt in a large bowl; stir with a whisk. 

Add hot wheat berries and stir to combine.

Add 2 cups of spring mix to each individual salad bowl; drizzle with olive oil and season with salt. Top each bowl with 1/2 cup of wheat berry mixture, 1/2 tablespoon of pistachios, and a dollop of hummus. Yummy❤️❤️❤️

~ inspired by Cooking Light

Italian Cream Cake

This is a cake I like to bake for special occasions, especially Valentine's Day❤️ It was both my father and mother-in-law's favorite cake (and mine too ;o) The combination of coconut, pecans and butter give this cake its unique flavor ~ and the cream cheese topping is "icing on the cake". Just a warning, though, make plenty copies of the recipe, because just about everyone who tastes your cake creation will want the recipe!

Oven: 350 degrees 30-35 minutes

Cake Ingredients:

• 1/2 cup shortening
• 1/2 cup unsalted butter
• 1 2/3 cups sugar
• 6 eggs, separated
• 1 cup buttermilk
• 3/4 tsp baking soda
• 1/2 tsp salt
• 2 cups flour
• 3/4 tsp vanilla
• 1/4 tsp butter flavoring
• 2 cups shredded unsweetened coconut
• 1 cup chopped pecans
• 1/2 cup cherries, quartered
• 1/4 tsp cream of tartar

Frosting Ingredients:

• 1/2 cup unsalted butter, softened
• 1-8ounce package cream cheese, softened
• 4 cups powdered sugar
• 1/4 tsp butter flavoring
• 3/4 tsp vanilla extract
• 1/2 cup chopped pecans

Directions:

Preheat oven to 350 degrees. Grease 3-9" pans and line bottoms with wax paper.

In large bowl, cream shortening, butter and sugar until light and fluffy. Add egg yolks and beat well. 

In medium bowl, combine flour, baking soda and salt; add to butter mixture, alternating with buttermilk; beat until blended after each addition. 

Add flavorings, coconut, pecans and cherries; stir until thoroughly combined.

Beat egg whites with cream of tartar until stiff.

Fold into cake mixture.

Pour batter evenly into prepared pans. 

Bake in preheated oven for 30 to 35 minutes. While cake is baking, make frosting (see recipe below). 

Cool 10 minutes and then remove cake from pans. After completely cooled, place first cake layer on serving plate; tuck wax paper under the edges of the cake to catch any frosting drippings. Spread frosting on top. Repeat with other layers. Frost the sides. Sprinkle 1/2 cup of chopped pecans on top layer.  Remove wax paper. 

Frosting: 

Cream butter and cream cheese; add powdered sugar and flavorings and beat until creamy. 

~Kay Nypaver

Peanut Butter & Nut Granola Bars

I get so excited when I try a recipe for the first time, and I'm impressed with the finished product! That's the case with this simple, healthy and super delicious recipe❤️

Granola bars are like a staple in my diet.  Store-bought bars wrapped in healthy-looking packaging often include high-fructose corn syrup and other unhealthy ingredients and preservatives. If you make your own bars, you can customize the ingredients to satisfy your taste buds, but more importantly ensure the ingredients are simple and wholesome.

This is the first granola bar recipe that I've tried that doesn't require baking (although oats are toasted in the oven). I bet you'll be impressed with this recipe too - the only thing I'll be doing differently next time is doubling the recipe.

Ingredients

• 1 cup packed dates, pitted
• 1/4 cup honey
• 1/4 cup creamy salted natural peanut butter
• 1 cup nuts (any kind, or a combination)
• 1 1/2 cups rolled oats

Recipe

Preheat over to 350 degrees. Spread oats on a cookie sheet and toast for 15 minutes. Set aside.

With chopping blade inserted in food processor, place dates in food processor and process until dates form a ball.

Place oats, nuts and dates in a large mixing bowl. Set aside.

Put honey and peanut butter in small saucepan over low heat and stir contents until warm.

Pour honey and peanut butter mixture over oats, nuts and dates.

And mix until thoroughly combined, ensuring dates are dispersed throughout.

Pour mixture into an 8" x 8" square pan lined with plastic wrap. Press mixture down firmly so bars hold together well.

Cover with plastic wrap and place in refrigerator for at least 30 minutes before cutting.

Cut with sharp knife into 10 bars. Store in airtight container. Since bars have no preservatives, they'll only last a few days. Wrap individually and place in freezer to keep longer.

~minimalistbaker.com

Gourmet Mac n' Cheese

Do you know anyone that doesn't like mac n' cheese?!!! When I fix a big meal for guests, sometimes I include it as an extra just in case someone doesn't care for the main entree. The basic mac n' cheese recipes on macaroni boxes are always pretty good ~ if you're selling macaroni, you're going to make sure you include a great recipe on the box, right?

But if you're looking for an extra special recipe, try this one ~ It includes sharp cheddar,  gruyere, and asiago cheeses. 

And if you prefer a healthier version, use whole wheat pasta and/or add 1 cup of cooked veggies (e.g., peas, chopped broccoli or carrots).

This recipe is as easy to make as traditional mac n' cheese, but tastier❤️

Serves 8 

Ingredients

• 1/4 cup unsalted butter
• 1/3 cup all purpose flour
• 3 cups milk
• 8 ounces sharp cheddar
• 4 ounces gruyer
• 4 ounces asiago
• 1/2 tsp salt 
• 1/2 tsp cayenne pepper
• 16 ounce macaroni or penne
• 1/2 cup buttered breadcrumbs
• Additional salt and pepper to taste, if desired

Preheat oven to 350 degrees. 

Cut up, shred or grate your cheeses. (Don't purchase pre-shredded cheeses because they include additives, such as  potato starch, powdered cellulose, and calcium sulfate.)

Pasta;

Add water and dash of salt to large pan over medium-high heat. Add pasta and cook until dente, about 2 minutes less than direction indicates. Rinse with cold water, put back in pan and set aside.

Sauce:

In medium saucepan, melt butter over medium heat. Whisk in flour and continue to cook 2 more minutes. Gradually add milk, whisking briskly; cook for 10 minutes, stirring occasionally,  Add cheeses and salt and pepper; stir  until cheeses melt. 

Combine macaroni with the cheese mixture.  Pour mixture into a lightly buttered medium casserole dish. Top with 1/2 cup buttered breadcrumbs, if desired. Bake in preheated oven for 35 minutes, uncovered.

Raw Snickers Slab

I made Livia's Raw Snicker Slab twice in the past 2 weeks ~ so I guess you could say it's my new favorite snack❤️❤️❤️ The chocolate and carmel flavors remind me of a Snicker's bar and the chocolate and coconut flavors remind me of an Almond Joy... wow, the deliciousness of two great candy bars without the refined sugar, wheat or dairy (not to mention preservatives ;o) I'm sure you'll also love these tasty treats filled with raw chocolate, peanuts, and dates.

Since Livia's recipe was in UK measurements, I did my best converting it to US measurements ~ may not be exact, but they worked for me. 

Note: I don't recommend trying this recipe without a food processor😏

Ingredients

Nougat Base

• 1 1/4 cups ground rolled oats
• 1 cup ground almonds 
• 1/4 cup pure maple syrup
• 2 Tbsp coconut oil
• 1 1/2 tsp vanilla powder or extract

Peanut Carmel 

• 2 cups pitted dates
• 1/4 tsp salt
• 3/8 cup natural peanut butter
• 1/2 tsp vanilla powder or extract
• 1 Tbsp coconut oil
• 1/3 cup peanuts

Raw Chocolate

• 1/2 cup coconut oil
• 1/2 cup cacao powder
• 2 tsp vanilla powder or extract
• Pinch of salt
• 4 Tbsp pure maple syrup

Recipe

Step 1: Grind oats in food processor to a flour consistency. Add other Nougat ingredients and pulse until mixture sticks together. 

Press mixture into an 9 by 9 inch pan lined with wax paper. Place in freezer while making Peanut Carmel mixture.

Step 2: Add dates to food processor and pulse until mixture is pasty. Add other Peanut Carmel ingredients, except peanuts, and pulse until mixture is smooth. Add peanuts and pulse a few more times to combine. Remove pan from freezer and spread Peanut Carmel mixture over the Nougat base. Return pan to freezer.

Step 3: Melt the coconut oil in a double boiler; add other Raw Chocolate Topping ingredients and stir until thoroughly combined and smooth. Remove pan from freezer and pour Raw Chocolate Topping over the Peanut Carmel mixture. 

Place back in freezer for an hour, or until chocolate mixture hardens. After removing from freezer, let sit for about 15 minutes before slicing to prevent it from cracking. Good luck ~ I hope you enjoy these as much as I do❤️ 

~liviaskitchen.co.uk