Healing Vegetable Soup

As someone who deals with various tummy issues sometimes I just need something simple to allow my gut to heal. This vegetable soup is so easy to make using coleslaw mix. I found a kale coleslaw mix, so I didn’t add the extra kale.

For dinner I served with a two-ingredient bagel on the side because it’s yeast-free, and yeast is one of my enemies.

Ingredients:

  • 1/2 c onion, diced
  • 2 garlic cloves, minced
  • 1/2 c red pepper, diced
  • 1/2 c zucchini, diced
  • 1 c coleslaw mix
  • 1/2 c kale, chopped
  • 3 c chicken stock
  • 2 tsp tomato paste
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 sprig fresh thyme
  • 1 bay leaf

Directions:

  1. Coat the bottom of a medium pot with olive oil cooking spray. Add onion, garlic, red pepper and zucchini, cook over medium heat to soften.
  2. Add coleslaw mix, kale, chicken stock, tomato paste, dried basil, dried oregano, fresh thyme and bay leaf. Bring to a boil, then lower heat and simmer for about 15 minutes.
Healing Vegetable Soup

Nutritional Information*

  • Servings: 4
  • Calories per serving: 36
  • Total Fat: 0.6 g
  • Saturated Fat: 0.1 g
  • Total Carbohydrates: 6 g
  • Dietary Fiber: 1.8 g
  • Sugar: 2.9 g
  • Protein: 2.3 g

*Nutritional Information estimated using MyFitnessPal

Crunchy Kale Salad

My kale is growing out of control right now so I had to find a way to use it and this delicious, simple salad was born. We served it with bbq sausages and fresh sourdough bread.

Ingredients:

  • 4 c kale, chopped
  • 1/2 medium sweet onion, sliced very thin
  • 1/4 c walnuts, chopped

Dressing Ingredients:

  • 75 ml olive oil
  • 30 ml balsamic vinegar
  • 1 garlic clove
  • 1/2 tsp sugar
  • 1/4 tsp salt
  • 1/8 tsp pepper

Directions:

  1. Place dressing ingredients in a blender or use a hand-held immersion blender. Blend until garlic is completely chopped and dressing has emulsified (emulsified = no separation between the oil and vinegar).
  2. Combine salad ingredients in a large bowl and toss with dressing.
Crunchy Kale Salad

Nutritional Information*

  • Servings: 4
  • Calories per serving: 86
  • Total Fat: 4.2 g
  • Saturated Fat: 0.2 g
  • Total Carbohydrates: 9.9 g
  • Dietary Fiber: 3.1 g
  • Sugar: 4.2 g
  • Protein: 3.7 g

*Nutritional Information estimated using MyFitnessPal

Classic Tuna Noodle Casserole

I wasn’t feeling well last night so I needed something quick and easy made with things I had in the house, and this was the result. Perfect because all you do is mix the ingredients together in a big pot, toss into a baking dish and cook for 20 minutes – and you have dinner!

Ingredients:

  • 1 (12.5 oz) package egg noodles
  • 2 cans tuna, drained
  • 1 can cream of mushroom soup
  • 1 can cream of celery soup
  • 1/2 c milk
  • 1/2 onion, diced
  • 1 c frozen peas
  • 2 c shredded cheddar cheese

Topping Ingredients:

  • 1 Tbsp butter
  • 1/4 c panko bread crumbs

Directions:

  1. Preheat oven to 375 degrees.
  2. Boil the pasta until al dente, per the package directions (about 5 minutes). Drain then place back in the pot.
  3. Add all the other ingredients, but only 1/2 (1 c) of the shredded cheddar cheese.
  4. Place in a greased 9 x 13 baking dish. Top with the other 1/2 (1 c) of shredded cheddar cheese.
  5. Combine melted butter and panko bread crumbs, and sprinkle over dish.
  6. Bake for about 20 minutes, uncovered.
Classic Tuna Noodle Casserole

Nutritional Information*

  • Servings: 9
  • Calories per serving: 267
  • Total Fat: 12.2 g
  • Saturated Fat: 4.8 g
  • Total Carbohydrates: 10.2 g
  • Dietary Fiber: 1.3 g
  • Sugar: 2.9 g
  • Protein: 13.8 g

*Nutritional Information estimated using MyFitnessPal

Sweet Roasted Red Pepper Sauce

This amazing sauce is a non-spicy version of a peri peri sauce and works on chicken, pork or steak.

Ingredients:

  • 1 red pepper, diced
  • 1 small red onion, diced
  • 4 garlic cloves, halved
  • 2 tsp paprika
  • 1/2 c olive oil + 2 Tbsp
  • 1/2 c vinegar
  • 1 tsp sugar
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp dried oregano
  • 1 tsp lemon juice

Directions:

  1. Preheat oven to 375 degrees.
  2. Toss red pepper, onion, garlic, 2 Tbsp of olive oil and paprika in a bowl then spread out on a baking sheet.
  3. Roast for 30 minutes, stirring half way through.
  4. Remove from oven and allow to cool.
  5. Combine roasted vegetables, 1/2 c olive oil, vinegar, sugar, salt, pepper, dried oregano and lemon juice in a blender and blend completely.
Sweet Roasted Red Pepper Sauce

*Nutritional Information estimated using MyFitnessPal

Spiced Banana Crumb Bread

This is a classic banana bread recipe kicked up a notch with beautiful aromatic spices and a crumb topping.

Ingredients:

  • 1 1/2 c flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 1/2 tsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp ground cloves
  • 1/2 tsp ground ginger
  • 2 large over-ripe bananas, mashed
  • 3/4 c white sugar
  • 1 egg
  • 1/3 c butter, melted

Crumb Topping:

  • 1/4 c brown sugar
  • 2 Tbsp flour
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 Tbsp butter

Directions:

  1. Preheat oven to 375 degrees.
  2. Butter and flour a loaf pan and set aside.
  3. Combine flour, baking soda, baking powder, salt, cinnamon, nutmeg, ground cloves and ground ginger in a large bowl.
  4. In a medium bowl whisk together banana, white sugar, egg and melted butter.
  5. Mix the banana into the flour. Pour into prepared loaf pan.
  6. Mix together the ingredients to the crumb topping and sprinkle over the bread.
  7. Bake in the oven for 45 minutes, or until cooked through. If the topping starts to brown too much, tent with a piece of aluminum foil.
Spiced Banana Crumb Bread

Nutritional Information*

  • Servings: 8
  • Calories per serving: 228
  • Total Fat: 9.9 g
  • Saturated Fat: 6 g
  • Total Carbohydrates: 35.1 g
  • Dietary Fiber: 1.3 g
  • Sugar: 28.4 g
  • Protein: 1.6 g

*Nutritional Information estimated using MyFitnessPal

Summer BBQ Chicken Sandwich

This is a very quick, light dinner that my family enjoys in the summer time. The sauce made from Worcestershire, mayonnaise and lemon is what makes it. I can’t resist taking pieces of chicken and just dipping them in it. Serve with raw veggies or mexi-coleslaw on the side.

Ingredients:

  • 4 chicken breasts, pounded thin
  • Worcestershire sauce
  • 4 Tbsp olive oil mayonnaise
  • 1 tsp lemon juice
  • 1 tsp lemon zest
  • lettuce
  • tomato slices
  • 4 crusty buns

Directions:

  1. Place chicken in a glass dish and cover with Worcestershire sauce.
  2. Combine mayonnaise, lemon juice, lemon zest and 1 Tbsp of Worcestershire sauce.
  3. BBQ chicken over medium low heat for about 5 minutes per side until cooked through.
  4. Toast the buns on the BBQ for a few seconds.
  5. Serve each chicken breast on a toasted bun with Worcestershire mayonnaise, lettuce and tomato.
Summer BBQ Chicken Sandwich

*Nutritional Information estimated using MyFitnessPal

Mediterranean Vegetable Bake

I absolutely love this recipe and it’s a great way to use zucchini when it’s in abundance in the middle of summer. Although truthfully, I make it with whatever vegetables I have in the fridge. I’ll swap kale, spinach and swiss chard interchangeably. Sometimes I will add eggplant. If I don’t have mushrooms around, I’ll increase the other ingredients. It’s fantastic whatever you put in it.

Ingredients:

  • 1 large zucchini, diced
  • 1 c mushrooms, sliced
  • 1 small red onion, diced
  • 2 garlic cloves, minced
  • 3 c baby spinach
  • 3 c kale, stems removed
  • 2 Tbsp olive oil
  • 1/4 c bread crumbs
  • 1/4 c feta cheese
  • 1/4 c parmesan cheese
  • 2 egg whites
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tsp garlic powder
  • 2 tsp dried basil

Directions:

  1. Preheat the oven to 400 degrees. Spray a 9 x 9 inch glass dish with non-stick spray.
  2. Heat olive oil in a large frying pan and add zucchini, onion, garlic, mushrooms, spinach and kale. Cook for about 5 minutes.
  3. In a large bowl, combine bread crumbs, feta cheese, parmesan cheese, egg whites, salt, pepper, garlic powder and dried basil. Add cooked vegetables and mix well.
  4. Pour into prepared dish and bake for 30-40 minutes.
Mediterranean Vegetable Bake

Nutritional Information*

  • Servings: 6
  • Calories per serving: 100
  • Total Fat: 2.8 g
  • Saturated Fat: 1.3 g
  • Total Carbohydrates: 13.1 g
  • Dietary Fiber: 2.8 g
  • Sugar: 3.4 g
  • Protein: 7.0 g

*Nutritional Information estimated using MyFitnessPal

Strawberry Rhubarb Lemon Loaf

Rhubarb and strawberries are two of the most wonderful things mother nature gives us to kick off summer in June, and they just happen to go together perfectly.

This is the first year my rhubarb plant in the backyard has yielded something good. Since I planted it 4 years ago it has done nothing but grow a couple pitiful little stalks that quickly turned brown and died. So this year I couldn’t wait to start the baking.

I started with making Strawberry Rhubarb Streusel Muffins and then moved on to this luscious lemon loaf variation.

Ingredients:

  • 1/4 c rhubarb, diced
  • 1/4 c strawberries, diced
  • 1 Tbsp cornstarch
  • 1 Tbsp sugar
  • Juice of 1 lemon
  • Grated rind of 1 lemon
  • 2 c flour
  • 1 tsp salt
  • 1 c butter, softened
  • 1 1/4 c sugar
  • 3 eggs, room temperature
  • 3 egg yolks, room temperature
  • 1 tsp vanilla

Lemon Glaze:

  • 1 c icing sugar
  • 3 Tbsp lemon juice
  • 1 Tbsp milk
  • 1 Tbsp butter, melted
  • pinch of salt

Directions:

  1. Preheat oven to 325 degrees.
  2. Butter and flour a loaf pan and set aside.
  3. Combine diced rhubarb, diced strawberries, cornstarch, 1 Tbsp sugar and the juice from one lemon and set aside.
  4. In a medium bowl, whisk together flour and salt.
  5. In a large bowl, beat butter for a couple of minutes. Add the sugar and beat for 5 minutes until very light and fluffy.
  6. Add the eggs and vanilla and mix.
  7. Drain the lemon juice from the rhubarb/strawberry mixture into the bowl and mix.
  8. Add the flour mixture and beat on low just until combined.
  9. Fold in the grated lemon rind and rhubarb/strawberry mixture.
  10. Pour into prepared loaf pan and bake for 1 hour and 10 minutes. Tent with aluminum foil then bake for another 15 minutes.
  11. Remove from oven and allow to cool. Remove from pan and place on a cooling rack over a sheet of aluminum foil (re-use the one you used to tent it in the oven).
  12. To make the glaze, whisk together icing sugar, lemon juice, milk and butter until all the little lumps are gone. Pour over the loaf and allow to cool completely.
Strawberry Rhubarb Lemon Loaf

Nutritional Information*

  • Servings: 8
  • Calories per serving: 433
  • Total Fat: 27.3 g
  • Saturated Fat: 16 g
  • Total Carbohydrates: 44.7 g
  • Dietary Fiber: 0.2 g
  • Sugar: 40.9 g
  • Protein: 4.0 g

*Nutritional Information estimated using MyFitnessPal

Strawberry Rhubarb Streusel Muffins

These just might be the best muffins I’ve ever made. They can be made into 6 jumbo or 12 regular-sized muffins.

Streusel Topping:

  • 1/4 c butter, melted
  • 3/4 c flour
  • 1/2 c white sugar
  • 1/2 tsp cinnamon

Strawberry Rhubarb filling:

  • 1/2 lb (8 oz) strawberries, diced
  • 2 large stalks rhubarb, diced (6 oz)
  • 1/4 c cornstarch
  • 2 Tbsp white sugar
  • 1 tsp lemon juice

Muffin Ingredients:

  • 2 c flour
  • 1/2 c white sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 egg
  • 1/4 c vegetable oil
  • 2 Tbsp butter, melted
  • 1 c buttermilk (or soured milk by mixing together 1 c cow’s milk with 1 Tbsp white vinegar)
  • 2 tsp vanilla

Directions:

  1. Preheat oven to 400 degrees. Prepare 6 jumbo or 12 regular-sized muffin tins.
  2. Combine the Streusel Topping ingredients in a small bowl and set aside.
  3. Combine the Strawberry Rhubarb Filling ingredients in a small bowl and set aside.
  4. In a large bowl whisk together flour, sugar, baking powder, baking soda and salt.
  5. In a medium bowl whisk together egg, vegetable oil, melted butter, buttermilk and vanilla. Combine with the flour mixture.
  6. Evenly divide the three mixtures between the prepared muffins tins with the batter on the bottom, the strawberry rhubarb filling in the middle and the streusel topping on top. Muffin tins will be quite full so you may want to place it on top of a baking sheet before placing in oven.
  7. Cooking times: If making 6 jumbo muffins – bake at 375 degrees for 25-30 minutes. If making 12 regular-sized muffins – bake at 400 degrees for 22-25 minutes.

Nutritional Information*

  • Servings: 12
  • Calories per serving: 300
  • Total Fat: 11.5 g
  • Saturated Fat: 4.2 g
  • Total Carbohydrates: 44.4 g
  • Dietary Fiber: 1.5 g
  • Sugar: 20.5 g
  • Protein: 4.2 g

*Nutritional Information estimated using MyFitnessPal

Homemade Bolognese Sauce

This sauce is super easy to make and tastes so authentic with the red wine mixed with the fresh herbs. Serve over a broad pasta like linguine, fettuccine or silky egg noodles.

Ingredients:

  • 2 Tbsp olive oil
  • 1 whole onion, diced
  • 8 garlic cloves, minced
  • 1 lb lean ground beef
  • 1/2 c red wine
  • 1/2 c beef broth
  • 1 can (28.5 fl. oz) diced tomatoes, NOT drained
  • 2 Tbsp tomato paste
  • 1 tsp oregano
  • 1/4 tsp black pepper
  • 1/2 c fresh parsley, chopped
  • 1/2 c fresh basil, chopped
  • salt to taste

Directions:

  1. Heat olive oil in a heavy pot.
  2. Add onion and garlic and sauté until soft.
  3. Add the ground beef and brown. Drain off 1/2 the fat.
  4. Add the red wine and cook for 1 minute.
  5. Add the beef broth, diced tomatoes and tomato paste, oregano and black pepper.
  6. Bring to a boil then lower to a very low simmer for 2 hours (OR transfer to a slow cooker and cook on low for 5-6 hours).
  7. In the last 15 minutes of cooking add the fresh parsley and basil. Add salt to taste.
Homemade Bolognese Sauce

Nutritional Information*

  • Servings: 8
  • Calories per serving: 179
  • Total Fat: 10.6 g
  • Saturated Fat: 3 g
  • Total Carbohydrates: 9.3 g
  • Dietary Fiber: 1.7 g
  • Sugar: 3.4 g
  • Protein: 13 g

*Nutritional Information estimated using MyFitnessPal