Simple Frozen Pea Soup

The school year has started! I love the beginning of the semester. The campus is so alive, so full of energy. Everyone is just a little more friendly, smiles are just a little more common, and the weather is just a little bit brighter (well, mostly).

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We have classes, events, meet ups, work, clubs, new friends to meet, old friends to see. We’re busy. Sometimes during these times it can be hard to fit in making a healthy meal. However, I know in order to survive (and maybe even thrive!)  this crazy time of year I need some good fuel to power through. With the hot weather lately (along with having my wisdom teeth removed-ouch!) Smoothies have been my go-to meal. But I don’t always want something sweet. So, I give you: frozen pea soup. It’s simple. It’s satisfying. It takes only a few minutes to whip up. It has only three ingredients. Best of all, it’s made of whole foods. Enjoy!

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Frozen Pea Soup:

1 cup frozen peas

1/2 lime, juiced (or just pealed and added to blender)

1/2 avocado

1/2 cup water (or for a creamier soup I used 1/4 cup water, and 1/4 cup almond milk)

  Directions: First add water (and almond milk, if used) to blender. Add peas, avocado, and lime juice. Blend until smooth.  Add more liquid as needed to reach desired texture. Enjoy!

Can top with whole peas, flax seed, or anything you wish! If cold soup isn’t for you, you could possibly heat up blended soup, however I have not tried this and do not know how it would turn out. If you are really feeling adventurous, you can add a handful of spinach!

Let us know what you think! What are your favorite ways to stay healthy during the school year?

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Roasted Cauliflower Salad

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Ingredients:

3 heads of cauliflower, cut into florets

½ cup water or vegetable broth

1 tablespoon Mrs. Dash no-salt seasoning

5 medium carrots, peeled

1½ red onions, chopped

½ cup tahini

½ lemon, juiced

½ cup water

1 teaspoon garlic granules

1 teaspoon black pepper

¼ cup fresh Italian parsley, chopped

1 avocado, diced (optional)

Directions:

  1. Preheat oven to 400° F.
  2. Coat cauliflower florets with ¼ cup of water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning.
  3. Roast in oven until brown and soft, about 20 minutes.
  4. Cut carrots into wedges: Slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut. This gives them a unique wedge shape.
  5. Coat carrots and onions in ¼ cup water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning.
  6. Roast in oven until soft, about 10 to 12 minutes.
  7. In a blender, mix tahini, lemon juice, ½ cup water, garlic granules and pepper until dressing is blended. Toss cooked vegetables with dressing, parsley and optional avocado. Garnish with extra parsley.

Brought to you by Sprout Wellness 

Easy Vegan Minestrone

 

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What You Need
3 tsp. chopped garlic
1 carrot, chopped
1 onion, chopped
1 celery stalk, chopped
¼ head of cabbage, chopped
3 C vegetable broth
1 can diced tomatoes
1 can white beans, drained
1 cup cooked small whole grain pasta, like elbows or shells
Salt and pepper

How to Make It
In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic and chopped veggies until tender. Add beans, tomatoes and vegetable broth; simmer 20 minutes. Add 1 cup pasta, salt and pepper to taste.

For Pistou: Add one sliced zucchini and 1 cup diced butternut squash to the veggies in the minestrone, and stir in some vegan pesto to give your soup a French flair.

Edamole

Fan of guacamole? Want to try something new?You’ll go crazy for this alternative! It looks like guac, doesn’t it, but the smooth green appearance comes from EDAMAMAE, not avocado. These soybeans are high in protein, low in fat, and have a sweet and fresh flavor. Serve this with corn chips, whole wheat crackers, veggies, or smear it on sandwiches. 

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3/4 cup frozen shelled edamame, thawed
3 tablespoons water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (I use Cholula)
1 garlic clove, halved
1 Roma tomato, diced
Blend all ingredients and add sliced tomatoes last!

Fruit Salad with a Twist

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Featured at SSU Nutrition Potluck (2/22/13)

Ingredients 
Fresh spinach or arugula
Chopped parsley
Organic strawberries
Orange segments
Avocado, diced
Lime juice
Hulled sesame seeds

Easy Fruit Salad Dressings: 
Lime or lemon juice
Meyer lemon
OJ or grapefruit juice
Any kind of citrus zest
Ginger juice (or grated)

Directions:

  1. Cut up fruits & vegetables.
  2. Add to spinach.
  3. To make dressing add all ingredients together.
  4. Poor dressing on salad, mix and enjoy!

SSU Nutrition Notes: For different variations add whatever is seasonal.

Brought to you by Straight-up Food 

 

Cheese-less Mac ‘n Cheese

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Featured at SSU Nutrition Potluck (2/8/13) 

Ingredients: 

For the Mac

3 to 3 1/2 cups dry cut pasta (ex: macaroni, penne) (about 10 oz)

3/4 cup raw cashews (see “nutrition facts” link below for a nut-free version)

1/2 cup raw brazil nuts

3 tbsp freshly squeezed lemon juice

1 medium clove garlic

2 tsp arrowroot powder

1 tsp sea salt

1/2 tsp onion powder

1/4 tsp (rounded) dry mustard

1 cup water

1 1/2 cups milk of choice (preferably: unsweetened almond or soymilk)

2 tbsp extra-virgin olive oil

For breadcrumb topping:

3/4 to 1 1/4 cups dry whole-grain breadcrumbs (See “nutritional info” link below, for gluten-free option)

1/2 to 1 tbsp olive oil

Directions: 

  1. Preheat oven to 375 degrees.
  2. Throw pasta into a deep pot of boiling salted water.
  3. While pasta is cooking, blend all sauce ingredients (ingredients 2-11) in a blender or in a deep bowl with an immersion blender.
  4. Once pasta is almost tender, fully drain (don’t rinse).
  5. Mix noodles with sauce, and immediately pour into a lightly oiled 8 x 12” baking dish. (It will look like there is a lot of runny sauce – it will thicken up, trust the pasta!)
  6. Mix breadcrumb toppings in a small bowl, then sprinkle over top of casserole.
  7. Cover with foil and bake for 17-18 minutes. Then, remove foil cover and bake another 5-7 minutes or until topping is golden brown and crisped.Don’t overbake or sauce will get too thick.
  8. Remove from oven and place vegan macaroni and cheese casserole on a hot plate (rather than on top of oven, since residual heat from oven will continue to thicken the sauce).
  9. Serve!

Brought to you by Chocolate-covered Katie 

Ketchup & Fries

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This recipe is both salt-free and the fries are baked, making this a very health alternative. Feel free to still have fries and ketchup, and in the comfort of your own home. No shame with this dish.

 Ingredients: 

1 6-oz. can no-salt-added tomato paste
1 half of an apple diced (with or without skin)
1/3 cup water
1 tablespoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon dried oregano

3-4 potatoes washed and unpeeled; any variety,

Directions:

  1. Cut potatoes into ¼-inch x ¼-inch lengths.
  2. Place cut potatoes on a cookie sheet lined with parchment paper or a silicone baking mat. The fries in the above photo were sliced using a French fry cutter, which comes with two sizes, or you can cut them by hand or with a mandolin slicer .
  3. Bake at 400 degrees for 15 minutes.
  4. Take out and flip the fries over and bake for another 15 minutes, or until they are golden brown and puffed up a little.
  5. Serve immediately with ketchup and/or mustard.

Ketchup

  1. Combine all ingredients in a blender or Vitamix until smooth. (When opening your small can of tomato paste, open both ends with your can opener; discard one end and push the remaining end all the way through the can to retrieve every last bit of paste.)
  2. Serve with fries.

Notes: For the ketchup: 1/3 cup apple juice may be substituted for the apple and water.  1 tablespoon vinegar may be substituted for the lemon juice. For the fries: add some flavor by placing the cut potatoes into a plastic bag with ½-1 teaspoon garlic powder (or other ground herb/spice) and shaking to coat the potatoes before baking.

Ketchup
Preparation: 5 minutes
Makes: 1 cup

Fries
Preparation: 10 minutes
Cooking time: 30 minutes
Serves: 4

Brought to you by Straight Up Food 

Mashed Potatoes

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Everyone loves mashed potatoes. They can be a guilty pleasure, they can be comforting, but mostly we feel like they are something we shouldn’t eat if we are trying to be healthy. The fact is, starches are an essential part of our diets and without all that butter and milk mashed potatoes can actually be healthy.

Ingredients:

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4 large russet potatoes, peeled
2 teaspoons garlic powder
1 teaspoon granulated onion
1/2 to 3/4 cup cooking water

Directions: 

  1. Cut the potatoes into chunks.
  2. In a soup pot, cover the potatoes with water. Add the garlic powder and granulated onion, and bring to a boil. Boil on med-high until potatoes are soft and easily pierced with a fork and starting to fall apart, about 10-15 minutes.
  3. Drain the potatoes and place into a large bowl (but keep the cooking water handy).
  4. Using a handheld electric beater, blend the potatoes on low, adding the cooking water gradually until you reach your desired consistency.
  5. Serve with pepper and chives, or finely chopped, cooked broccoli.

Preparation: 10-15 minutes
Cooking time: 10-15 minutes
Serves: 4

Brought to you by Straight Up Food

Notes: If you want to spice up your potatoes there are a couple different paths you can take.

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Curried Mashed Potatoes (just add curry powder while making your mash)

And Pistachio Mashed Potatoes (grind up or process postachioes and sprinkle on top)

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Brussels Sprouts with Pecans & Apples

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Ingredients: 

3/4 pecans

2lb brussels sprouts

1/2 cup vegetable broth, low sodium

1 onion, yellow

10 dates, medjool

1/2 T garlic granules

2 apples

1 lemon

Directions:

  1. Light toast the pecans in the oven at 350 degrees for the about 5 min. (you know they’re ready when you can smell their sweet aroma. Be carful, they can burn quickly.)
  2. Cut the Brussels sprouts in half and then julienne each half. (if there are larger pieces, feel free to break them up a little bit.)
  3. In a large non-stick pan, saute the Brussels sprouts with the vegetable stock over medium heat.
  4. Add the diced onion, dates and garlic, stirring occasionally. Let simmer for 5-7 minutes. (The dish is just about ready when the Brussles sprouts are soft and bright green.)
  5. Add the apples and lemon juice (too keep apples cold and crisp, which complements the warm dish)
  6. Stir in the toasted pecan pieces and sever.

Serves: 6

SSU Nutrition Note: This recipe is good chilled too, but it is best served the same day it is cooked.

Brought to you by Sprout Wellness Center

Roasted Cauliflower Salad

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Ingredients: 

3 heads of cauliflower, cut into florets

3/4 c vegetable broth

2 tsp. Mrs. Dash no-salt seasoning

5 medium carrots, peeled

1 1/2 red onions, chopped

1/2 c tahini

1/2 lemons, juiced

1/4 c water

1 teaspoon black pepper

1/4 c fresh italian parsley, chopped

1-2 avocados, dices

Directions: 

  1. Preheat oven to 400 degrees F.
  2. Coat cauliflower florets with 1/4 cup vegetable broth and 1 tsp Mrs. Dash seasoning. Roast in oven until brown and soft, about 20 min.
  3. Cut carrots into wedges: slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut (this gives them a unique wedge shape).
  4. Coat carrots and onions in vegetable broth mixture. Roast in oven until soft, about 10-12 minute.
  5. In a blender, mix tahini, lemon juice, water, 1/4 c vegetable broth and pepper until dressing is blended.
  6. Toss cooked vegetables with dressing and optional avocado. Garnish with chopped parsley.

Serves: 6

Brought to you by Sprout Wellness Center