Black Eyed Peas and Barley Soup

Black Eyed Peas and Barley Soup

Another week and we’re still waking up to below freezing weather in the North East. It IS winter so we can’t say we didn’t know it was coming, along with the potential snow. Now we are preparing for a blizzard that may dump 18″-20″ of snow – are you ready? (Question is not directed to you folks in Florida, California, the Caribbean, Australia, etc., that are rubbing the warmth in our faces right now!)  I made another pot of soup to have on hand for lunch or dinner while we wait for the possibility of being ‘snowed in’ and the clean up that can take days!

Like my other soups this is chock full of protein, fiber, vitamins and minerals.  Lest not forget, my soups are always easy to prepare to minimize the impact on time and eliminate the excuses for preparing something healthy.  I always keep my soup base of vegetable stock and fire roasted tomatoes in the pantry, in addition to having lots of beans since this is my main source of protein.  These basics are also inexpensive so stock up.

I paired this with a grilled cheese sandwich made with Ezekiel Bread, 2% cheese and Campari tomatoes.  You still have time to get to the grocery store before the storm hits.  Ready, set, go!

Feed the wellness in you!

Black Eyed Peas and Barley Soup

Cook Time: 1 hour

Serving Size: 6-8

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 4 cups Baby Spinach
  • 1 cup of Pearled Barley
  • 2 lbs of Black Eyed Peas (or you can use 2 - 15 oz cans of Black Eyed Peas)
  • 6-8 medium carrots, chopped
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Put all ingredients except for the spinach in a large pot.
  2. Bring the soup to a boil then turn to low for 45 minutes.
  3. Stir only a few times as the black eyed peas easily break up when they are cooked.
  4. Add the spinach and continue on low for 15 minutes.
  5. Stir when wilted to incorporate throughout the soup.
  6. Remove from heat and serve.
https://eatlikeavegetarian.com/black-eyed-peas-and-barley-soup/

Butternut Squash and Lentil Soup

Butternut Squash and Lentil Soup

Another frigid week and another big pot of soup was made! This has all simple, easy to find ingredients that blend well together for a hearty meal.

Very much like my Three Bean Vegan Soup, despite the name there is so much more in this soup.  Butternut Squash and Lentil Soup ingredientsAlongside the Butternut Squash and Lentils and kale (I know everyone is saying that kale is so ‘2015’ but I still love it!), there are black beans and cannellini beans.

This is another soup that packs in the protein, vitamin c, iron and lots of vitamin a from the butternut squash.  Make some warm cornbread to go along with it and you have a satisfied mind, (warm) body and soul.

Feed the wellness in you!

Butternut Squash and Lentil Soup

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1/2 lb Chopped Kale
  • 1 lb of diced Butternut Squash
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Black Beans Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Bring your stock to a boil and add the kale. Cook on medium heat for 10 minutes.
  2. Add the butternut squash and cook for 5 minutes.
  3. Add all remaining ingredients, stir, and cook on low heat for 30 minutes.
  4. Let cool to desired temperature and serve.
https://eatlikeavegetarian.com/butternut-squash-and-lentil-soup/

Three Bean Vegan Soup

3 Bean Vegan Soup

Don’t you just love a warm bowl of soup on a cold day? We experienced some morning weather in the teens early this week and I head straight to the store  with soup on my mind. I love a hearty soup that give you a variety of flavors and textures. This soup is easy to make, quickly if you are in a hurry, without sacrificing flavor.

In addition to a few other ingredients, this picture captures all the items in the soup!  3 Bean Soup Ingredients

Although I call it ‘Three Bean’ soup because of the cannellini, kidney and garbanzo beans there are so many other great things in this soup to add to your nutrition – barley, spinach, baby kale, chard – how about that for a bowl full of goodness!  This is the season for the extra Vitamin C you will get from your greens along with iron and folate; the beans  along with barley give you protein, fiber and antioxidants.

Try it whether the temps dip or not.  Warm your soul.

Feed the wellness in you!

 

3 Bean Vegan Soup

Cook Time: 1 hour

Total Time: 1 hour

Serving Size: 6-8

Ingredients

  • 1/2 c pearled barley
  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1 - 5 oz bag of Fresh Express Baby Kale Mix
  • 1 - 15 oz can of Chick Peas
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Kidney Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 - 14.5 oz can Diced Tomatoes with Green Peppers, Celery and Onions
  • 3 links of Light Life Chorizo chopped
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Put all ingredients except for baby kale mix in large pot.
  2. If you're in a hurry bring ingredients to boil then simmer for 30 minutes, adding baby kale mix last 5 minutes until wilted.
  3. If you're not in a hurry, let this cook on low heat for 1.5 hours adding baby kale mix in the last 5 minutes until wilted. This is even better if you prepare in a crock pot.
https://eatlikeavegetarian.com/three-bean-vegan-soup/

Sweet and Spicy Shaved Brussels Sprouts

sweet and spicy brussels sprouts

In my quick dash in and out of Trader Joe’s over the weekend, I picked up a 10 ounce bag of Shaved Brussels Sprouts. I’m a big fan of veggies that are already chopped and washed for me. I’ll admit I often wash them AGAIN but when in a hurry I just keep it moving.  I usually prepare whole Brussels Sprouts but use shaved in my salad mix. I thought I would sauté the shaved sprouts some way but wasn’t sure how.

When I arrived home I saw the simple recipe on the back of the package and the main ingredient for flavor was balsamic vinegar which I always use. I really didn’t have anything crazy imaginative in mind beyond what they described, I needed simple and fast.  Truth be told, I needed my dinner done before the US Open Men’s Final started at 4 pm.  Little did I know there would be a 3 hour rain delay!

sweet and spicy brussels sprouts 2.jpgI ended up using a dash of salt, onion powder, garlic powder, balsamic vinegar and the addition of Trader Joe’s sweet chili sauce. It’s a great condiment, and I use it on veggie hotdogs, hamburgers, vegetables and have also used it as a substitute for duck sauce.

So if you’re looking for a quick and easy side dish that is also low in calories, and very high in Vitamins C and K, give this a try.  This recipe also works well with green beans. Stop in your local  Trader Joe’s if you want no chopping and washing, pick up the few ingredients needed and this will be done in less than 15 minutes!

Sweet and Spicy Shaved Brussels Sprouts

Cook Time: 10 minutes

Total Time: 10 minutes

Yield: 4

Ingredients

  • 1 pkg of 10 oz shaved Brussels Sprouts (I use the Trader Joe's brand and they always have it)
  • 2 tbl extra virgin olive oil
  • 1 tbl garlic powder
  • 1 tbl onion powder
  • 1/4 cup balsamic vinegar
  • 1/8 cup sweet chili sauce

Instructions

  1. Sautee the Brussels sprouts in olive oil on a medium heat for 2 minutes until it starts to wilt.
  2. Add garlic powder, onion powder and balsamic vinegar and stir for another 3 minutes.
  3. Turn to low heat for 5 minutes then add the sweet chili sauce.
  4. Remove from heat and let sit for 5 minutes before serving.
https://eatlikeavegetarian.com/sweet-and-spicy-shaved-brussels-sprouts/

Herbed Winter Vegetables

Herbed Winter Vegetables

The snow has melted, the sun is shining, we have temperatures above 50 degrees, and Spring arrives tomorrow!  Restaurant menus will change and provider lighter, vibrant, seasonal fare.  This is my last featured winter dish that provides warmth, comfort, and is savory on the taste buds.

A few weeks ago I went to a restaurant that featured Kohlrabi in an appetizer as I mentioned in my post about Kohlrabi being in season.  I wasn’t enthralled with the kohlrabi in the dish that I had – it didn’t have a distinct flavor of it’s own.  Nonetheless, I was intrigued by this purple creature so I rolled my sleeves up and got to work.

Let me be clear, the Kohlrabi is not the star of this dish.  I paired Kohlrabi with its sibling from the Brassica family, Brussels Sprouts, and it is the standout.  Both very dense vegetables, I started out sautéing the kohlrabi first because I was unfamiliar with its cooking preparation and wanted to make sure they were tender by the time I completed the dish.

 Kohlrabi sauteeing

I kept the seasoning flavors very light with using mild onions and mild herbs to contrast with my wet ingredient, balsamic vinegar.

Kohlrabi soaked up the flavors very well and it turned out as  a lovely side dish with wonderful flavors but in my opinion, the kohlrabi could never stand alone.  The Brassica family of vegetables is just great all around and I reminded myself that this combination was giving me lots of Vitamin C, phytochemicals that help protect you from cancer, and many other vitamins and minerals.

I bid farewell to the winter vegetables and look forward to spring fare!

Feed the wellness in you!

 

Winter Vegetables With Shallots

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Serving Size: 2-4

Ingredients

  • 1-12 oz bag Brussels sprouts
  • 2 Kohlrabi
  • 2 tbl olive oil
  • 1 large shallot
  • 1/8 c red pepper
  • 1/8 c parsley
  • 1/8 c scallion
  • 1/8 c celery
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 1 tbl dill weed
  • 1/4 c balsamic vinegar

Instructions

  1. Peel, wash and cut up your kohlrabi into small chunks.
  2. In a pan saute your shallots, celery and red peppers for 4-5 minutes on medium heat.
  3. Add the kohlrabi and saute for 5 minutes on medium heat then turn to low and cover for 10 minutes.
  4. Wash and chop your Brussels sprouts in halves.
  5. Add to the pan with Kohlrabi.
  6. Add the remaining ingredients and cook for 20 minutes on a medium heat. Do not cover.
  7. Stir periodically so it does not stick to the pan and all the ingredients are blended well.
https://eatlikeavegetarian.com/herbed-winter-vegetables/

In Season Wellness – Guava

Guava with a half isolated on whiteThe Guava fruit brings back many childhood memories for me,  spending time on the lovely island of St. Vincent.  With rich volcanic soil, fruits and vegetables are grown in abundance on that small agricultural island.  Guava is everywhere, literally falling off the trees. It is made into several things –  jelly,  cheese,  stew, pudding, juice, ice cream.  Low in calories, high in vitamin C and potassium, they can also be eaten plain.  What a joy it was to just walk along the beach and see Guavas in the sand that dropped from Guava trees.  We would just pick them up, go to the sea, wash it off and eat it.  That is organic food at its best!  You can eat the entire Guava from the outer skin, to the flesh and the seeds.

Guava has a higher concentration of lycopene—an antioxidant that fights prostate cancer and prevents skin damage from UV rays —than any other plant food, including tomatoes and watermelon. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Guava also contains vitamins like Vitamin E, K, niacin, folate, pantothenic acid, Vitamin B6 and minerals like copper, manganese and magnesium which are important for blood formation. Also due to high content of Vitamin C, guava increases body’s capacity to absorb iron. Lastly, Guava may also be the ultimate high-fiber food: There’s almost 9 grams of fiber in every cup.

Find Guava near you and dive in.

Feed the wellness in you!

In Season Wellness – Kohlrabi

Purple kohlrabies

Have you ever had Kohlrabi? Have you ever even HEARD of Kohlrabi?  A few weeks ago I encountered this curious vegetable.  I was presented with a lunch menu that had an appetizer of winter root vegetables, and Kohlrabi was one of the vegetables. I ordered it and although I wasn’t blown away with the chosen preparation, it didn’t deter me from learning more about Kohlrabi.

After a quick search I realized that I had seen Kohlrabi many times before and thought it was a turnip. It is also known as knol-khol or German turnip with its origins in Germany.  In the German language Kohlrabi means ‘cabbage turnip’, aptly named since it is in the cabbage family of Brassica.  The brassica family also includes broccoli, cauliflower, kale, collard greens and brussels sprouts. Vegetables in this family are very high in Vitamin C, phytochemicals that help protect you from cancer, and many other vitamins and minerals.

Very much like cabbage, Kohlrabi has two varietals – white and purple. The bulb has a thick outer layer and looks like a cabbage, but once you cut into it, it is dense like a turnip.

Kohlrabi chopped

You can eat the leafy greens on the stem as you would the fleshy part.  It can be eaten raw, grilled, stir-fried, in soup; apparently very versatile.

I will return with a recipe soon now that I have Kohlrabi washed and chopped – I plan to give Kohlrabi validation in my kitchen.

Feed the wellness in you!

Weekly Wellness Tip – Sources of Vitamin C

orange with leaf

 

Waking up to single digit temperatures has been so unpleasant! The multiple layers required to stay warm is uncomfortable and is still not effective to combat this frigid weather. In addition, the risk of getting the common cold and influenza is increased because some of the viruses leading to these illnesses are seasonal, occurring more frequently during cold weather.  I guess Punxsutawney Phil was right!

No one leaves my house without taking Vitamin C but the best source comes from fresh fruit and vegetables.  Here is a list of fruits and vegetables with the highest amount of Vitamin C, per cup.  Incorporate more of this powerful antioxidant in your lifestyle.

  • Yellow Bell Peppers
  • Guavas
  • Kale
  • Kiwi
  • Broccoli
  • Strawberries
  • Oranges
  • Tomatoes
  • Peas
  • Papaya

Feed the wellness in you!