Quick, Creamy, A hint of spice, and heart healthy! Give this recipe a try and warm up during these cold winter days!





Avocado Chicken Tortilla Soup
(recipe and photo courtesy of Tip Hero)

Ingredients & Instructions:
1 lb boneless skinless chicken breasts, chopped into pieces
1 Tbsp olive oil oil
1 cup chopped green onions
1 jalapeño, finely chopped (Remove seeds to decrease spice)
2 cloves garlic, minced
32 oz  low sodium chicken broth
1 tsp ground cumin
1/2 tsp kosher salt or to taste
1/3 cup chopped cilantro
3 Tbsp fresh lime juice
2 large avocados, pits removed, scooped out of the shell
1 Roma tomato, diced (or you could top with salsa)
Tortilla chips, monterey jack cheese, sour cream for serving (optional)
1. Heat the oil in a large sauce pot over medium heat.
2. Add the onions, jalapeño and garlic. Saute about 2 minutes until the onion has started to soften.
3. Add in the chicken breasts, cumin, and chicken broth. Let simmer until the chicken is cooked through, 10-15 minutes (it depends on how thick the pieces of chicken were).
4. Remove the chicken from the pot, then shred it into smaller pieces when it has cooled enough to handle.
5. In a glass blender jar, puree the cilantro and 1 ½ of the avocados with a portion of the broth until creamy. Add the rest of the broth and pulse a few times to combine. VERY IMPORTANT:REMOVE THE STOPPER FROM THE BLENDER LID AND COVER THE LID WITH A KITCHEN TOWEL AND HOLD IT DOWN FIRMLY. IF YOU LEAVE THE STOPPER IN AND THE LIQUID IS TOO HOT, PRESSURE CAN BUILD UP AND THE CONTENTS OF THE BLENDER COULD BLOW THE LID OFF AND COVER YOU AND YOUR KITCHEN IN HOT SOUP. Alternatively, if you have an immersion blender, you could blend the avocado into the broth inside the pot.
6. Season to taste with salt and pepper Add the broth back to the pot if you used a regular blender.
7. Stir in the chicken and lime juice.
8.Garnish with the remaining 1/2 of chopped avocado, tortilla chips, cheese, salsa or fresh tomato, additional chile, etc etc.

GOT PROTEIN?

Protein is a necessary nutrient for energy, muscle growth, muscle maintenance, and balancing blood sugar. The average protein need is .8 grams per kilogram of body weight.( Example: 130 lb/2.2= 59.09kg x .8g= 47 grams protein). 

 

Concerned about how much protein you are getting, what's in the protein powder, or want a protein packed shake your kids will love? Try this recipe that packs 22 grams of protein into 12 ounces- with all natural ingredients!

 

 

12 ounces of Chocolate Peanut Butter Protein Shake:

·         1 Cup milk

·         1/2 cup silken soft tofu

·         2 tablespoons unsweetened natural peanut butter

·         1 tablespoon chia seeds

·         1-2 tablespoons unsweetened cocoa

·         1-2 tablespoons honey

Blend all ingredients together in a high powered blender until smooth as milk!  Store in the fridge and serve cold. (source: SuperHealthKids.com)

 

 

 

Spaghetti with Garlic Scape Pesto with Tomatoes

If you can't find garlic scapes, you can make the pesto by substituting 2-3 cloves of garlic and an additional cup of basil.

Spaghetti with Garlic Scape Pesto and Tomatoes

Ingredients:

·                     14 oz high fiber spaghetti (I like Ronzoni SmartTaste)

·                     5 tbsp garlic scape basil pesto

·                     2 cups cherry tomatoes, sliced

·                     kosher salt and fresh pepper

Directions: 

Cook pasta in salted boiling water according to package directions. Drain pasta and toss with pesto and tomatoes. Top with fresh cracked pepper and grated cheese on the side.

Pumpkin Roll

Bring this tasty treat to your Thanksgiving feast. Orriant Coach Megan shares her pumpkin roll recipe…

For the Cake:

• 3/4 cup all purpose flour
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp ground allspice
• 1/2 tsp salt
• 3 large eggs
• 3/4 cup granulated sugar
• 2/3 cup canned pumpkin
• non-stick spray
• 1/4 cup powdered sugar

 For the Filling:

• 6 oz light cream cheese
• 3/4 cup powdered sugar
• 6 oz fat free Greek yogurt
• 1 tsp vanilla
• powdered sugar (optional for topping)

 Cake

• Preheat oven to 375 degrees F and place oven rack in the center of the oven.
• Spray a 15x10 baking pan w/ nonstick spray, line it with parchment paper, then spray a little more non-stick spray and lightly flour the parchment paper.
• Sift the flour, baking powder, baking soda, cinnamon, pumpkin spice, allspice and salt into a large bowl
• Beat the eggs and sugar together in a separate bowl.  Beat on high speed for 5 min or until thick, pale yellow and fluffy.  Beat in the vanilla extract and pumpkin puree.  Using a spatula gently fold in the sifted flour mix.
• Pour batter into the prepared pan, evenly spreading the cake batter with a spatula or knife.
• Bake about 13-15 min or until a toothpick inserted in the center comes out clean and the cake when lightly pressed springs back.
• Sprinkle a clean dish towel with confectioners sugar
• Immediately upon removing the cake form the oven invert the pumpkin roll onto the clean dish towel.  Carefully remove the parchment paper from the bottom of the cake and sprinkle lightly with powdered sugar.  Roll the pumpkin roll up with the towel while its still hot and pliable.  Place on wire rack to cool.

 Filling

• Beat the cream cheese, yogurt and vanilla extract until light and fluffy.  
• Add the sugar and beat until smooth. 
• Refrigerate  at least one hour.

 Assemble

• Unroll the pumpkin roll, spread with filling and re-roll.
• Transfer to your serving platter, cover and chill in the fridge for a few hours
• Just before serving, lightly dust with powdered sugar.

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.

Ginger Glazed Mahi Mahi

Ingredients 

Original recipe makes 4 servings

3 tablespoons honey

3 tablespoons soy sauce

3 tablespoons balsamic vinegar

1 teaspoon grated fresh ginger root

1 clove garlic, crushed or to taste

2 teaspoons olive oil

4 (6 ounce) mahi mahi filets

Salt and pepper to taste

1 tablespoon vegetable oil

Directions

1                  In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

2.                                Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

3.                                Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Soup Starter Recipe

Soup Starter

Ingredients:

•  1 ½ cup dried beans  (chickpeas, black, pinto)

•  1 onion, chopped
•  2 carrot, chopped
•  2 celery stalks, chopped
•  1 cup tomatoes, chopped
•  2 bay leaves
•  1 tbsp fresh herbs  (rosemary, thyme, oregano)
•  6 cups water

•  ½ cup pasta of choice (optional)
•  garnish accordingly

      (cilantro, cheese, greek yogurt)

Directions:

1. Put all ingredients (but the pasta)

in a pot over high heat.

2. When the beans are almost tender, add pasta.

3. Cook until the pasta and beans are tender.

4. Garnish with fresh herbs, etc.

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.