Stuffed Pepper Soup

Skinnytaste.com
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts 
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g  (without salt)


Ingredients:

·                     3 cups cooked brown rice

·                     1 lb 95% lean ground beef

·                     1/2 cup chopped green bell pepper

·                     1/2 cup chopped red bell pepper

·                     1 cup finely diced onion

·                     3 cloves garlic, chopped

·                     2 cans (14.5 oz each) cans petite diced tomatoes

·                     1 3/4 cups tomato sauce

·                     2 cups reduced sodium, fat-free chicken broth

·                     1/2 tsp dried marjoram

·                     salt and fresh pepper to taste

Directions:

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Makes about 9 1/2 cups.

Orriant Intermediate Workout #1

Last week, we started you off with beginner workouts.  Try this new intermediate "Finish In Minutes Workout".

 Warm Up

Intermediate Cardio

Cool Down

Sweet Punch Romaine Lettuce Smoothie

Ingredients

• 1 cup ice
• 1 cup non-dairy milk (oat, rice, soy, almond, hemp, coconut, or raw nut or seed milk)
• 1 cup strawberries
• 1 banana or 1 cup of mango or 1 small mango
• 1 cup pineapple
• 1 apple
• 1 cup chopped romaine lettuce, tightly packed or 2 cups loosely packed (or Spinach or any other mild greens)
• 2 tablespoons pumpkin seeds (or ground flaxseeds if you don’t have a powerful blender)
• ½ cup dried apricots (or any other dried fruit which can also be presoaked for a smoother blend)
• 1 cup of oats (ground the oats into flour before adding the other ingredients to make it smoother)

Instructions
Blend the ingredients in the order listed. Add more water if required to
thin it out. Substitute any of the ingredients for whatever you already have.
Makes 4-5 servings.

Breaking the Bad Breakfast Cycle

As a newlywed many years ago, I was surprised to learn that cold cereal was one of the most expensive grocery purchases I made. We had a very limited budget and this boxed item gobbled up a pretty good chunk of it.

 To make matters worse was that as a couple we were both college students, and cold cereal was pretty much a staple for us at the time. Luckily we have matured and so have our breakfast preferences. Despite this, cold cereal can still be a budget buster because of our four growing kids. My son can easily demolish a good portion of a brand-new box if he were left to his own devices. Who can resist the crunchy sweet goodness of sweetened corn? Not my 9 year old, that is for sure.

During those 4 cereal-munching years, I learned just how void of nutrition all of that cold cereal was. This high-sugar, empty-calorie meal wasn’t doing much to fuel my mind and body back then, and it still doesn’t do much for my son today.

With a new school year around the corner, many parents are searching for a way to start the day better. Both for us and our children. The answer has been here all along, just a little too simple for us to always see. Getting back to basics is the best solution.

Eggs. These little incredible protein-packed natural wonders are a perfect way to begin the day. The fat and protein they contain are filling. While my son could probably polish off an entire box of empty-calorie cereal, it would be virtually impossible for him to eat 18 eggs. And, those 18 eggs are less expensive AND much more nutritious, than the cold-cereal that had once been our habit.

Oats. This inexpensive breakfast choice is loaded with fiber! Let’s face it, most of us could do well to have a little more fiber in our diet. It has also been shown to boost immunity, which the kids could use as they all return back into the classroom. The trick to eating oats is to try it a few different ways. If you are picky about the texture, try undercooking it a bit. Also, if you are used to the taste of sweetened cereal then go ahead and add some honey. Then over time, slowly reduce the sugar that you add, and try other things. Fruit, honey, and cinnamon are all favorite ways to eat oatmeal.

Vegetables. What? Vegetables for breakfast? That’s right. Steaming some quick vegetables or even crunching on some raw ones while driving to work can be a fantastic start to the day. Add in a half avocado for some healthy fat, or even a handful of almonds. This no-fail breakfast is sure to get the day started right. And, there are no excuses with this one. Grabbing some raw vegetables and a handful of nuts takes virtually no time at all.

Give these ideas a try, even just once a week in the beginning. What do you have to lose but some expensive processed food and a sugar-high? You will find that these wholesome natural foods will provide a great energy source for your body, some attentiveness to your mind, and keep a little more money in your wallet. 

Quinoa Pudding

• 1 cup quinoa
• 2 cups water
• 2 cups apple juice
• 1 cup raisins
• 2 tablespoons lemon juice
• 1 teaspoon ground cinnamon, or to taste
• salt to taste
• 2 teaspoons vanilla extract

Directions

1. Place quinoa in a sieve and rinse thoroughly. Allow to drain, then place quinoa in a medium saucepan with water. Bring to a boil over high heat. Cover pan with lid, lower heat, and allow to simmer until all water is absorbed and quinoa is tender, about 15 minutes.
2. Mix in apple juice, raisins, lemon juice, cinnamon, and salt. Cover pan and allow to simmer for 15 minutes longer. Stir in vanilla extract. Serve warm.

Source: allrecipes.com
www.orriant.com

Peanut Salmon

The seared salmon topped with julienned cucumbers and presented with a zesty, gingery sauce makes this an utterly satisfying dish.

Ingredients:

¼ cup vegetable oil

4 (6-7 ounce) skinless salmon fillets

2 cloves garlic (sliced)

3 cups seeded, julienned hothouse cucumbers, drained.

1/3 cup chopped Asian basil

2/3 cup ginger-lime sauce*

3 Tbls. chopped, roasted peanuts

Directions:

Heat the vegetable oil in a large non-stick frying pan over moderate heat.  Cook the salmon (2 pieces at a time) until they are just golden.  About 3 to 4 minutes each side depending on the thickness.  About 2 minutes before the salmon is done add the garlic cloves to the pan.  Remove the salmon and garlic and drain on paper towels.

Combine the cucumber with the basil in a small bowl.  Place a small amount on a plate and top with salmon fillets.  Garnish with cucumber mixture and top with the cooked garlic.  Drizzle the fillet with the ginger-lime sauce, top with peanuts and serve immediately. 

*Ginger-Lime Sauce

1 teaspoon finely chopped garlic

3 Thai bird chiles or 1 serrano chile, chopped

3 Tbls. sugar

3 Tbls. minced ginger

3 Tbls. fish sauce

3 Tbls. lime juice

3 Tbls. water

Combine the garlic, chiles, sugar, ginger, fish sauce, lime juice, and water in a small bowl and stir well.  Let the flavors develop by setting the sauce aside for 30 minutes before serving.

Source: Food Network

Spring Farro Salad

Spring Farro Salad

Ingredients

• 2 cups uncooked farro (or substitute with barley)
• 1 medium red onion, cut in half
• 1 clove garlic
• Handful of fresh parsley
• 1 tablespoon finely chopped parsley
• ½ teaspoon salt 1 cup of
• ¼" cubed fresh mozzarella cheese
• 2 teaspoons minced, pitted kalamata olives
• 1 pint grape tomatoes, cut into quarters
• 1 tablespoon finely chopped fresh basil
• Freshly ground pepper, to taste

Directions

1. Add the farro, one onion half, garlic, handful of parsley and salt along with

2¾ cups water to a 2 quart pot. Bring to a boil, then cover, reduce to a simmer, and cook for 10 minutes. Turn off burner and let sit covered, for 5 more minutes. Discard the onion, garlic and large pieces of parsley. Spread out faro on a rimmed sheet pan and let cool completely (do not skip this step or the mozzarella will melt into the finished dish).

2. Whisk together the olive oil, vinegars and honey to prepare the dressing. Finely chop the remaining onion half. Add onion, cooled farro, mozzarella, kalamata olives, tomatoes, remaining tablespoon of parsley, and basil to a deep bowl.  Pour the dressing over the ingredients and stir well to combine, using a long wooden spoon or rubber spatula. Season with salt and pepper.

3. The salad is now ready to serve! It can also be made and stored in the fridge, covered up to one day before serving.

Recipe for Cauliflower Cheese Sticks

Healthy Cheese Sticks

Ingredients        

•  1 head of cauliflower, “riced” (see below)
•  1 tsp. olive oil
•  2cloves garlic, minced
•  1 large egg white, lightly beaten
•  ½ c. mozzarella cheese shredded
•  ½ tsp. dried Italian herb seasoning
•  Marinara sauce for dipping

Directions

1. Preheat oven to 350°F. Line pan with parchment paper sprayed with cooking spray.

2. To “rice” the cauliflower, shred raw cauliflower with a cheese grater or pulse in a food

processor until chopped into pieces resembling grains of rice. Place the riced cauliflower into a

microwavable bowl (without water) and microwave until softened, usually about 5 minutes.

3. Heat the oil in a small skillet over low heat and add garlic until softened. When cauliflower is softened, add the garlic

mixture, lightly beaten egg white, Italian seasoning, and most of the mozzarella. Stir and mix well, then spread onto your

prepared pan.

4. Bake until it starts to turn golden brown, usually about 30 minutes. Remove from the oven, flip over and add the

remaining cheese and sprinkle more of the Italian herb seasoning. Bake for another 10 minutes or until the cheese is

melted and golden.

5. Cool and cut into pieces and serve warm with warmed marinara sauce.