8 c water
2 c dry pinto beans
4 tsp olive oil
1/3 onion chopped small
1 stalk celery minced
1 carrot diced small
1 jalapeno minced (seeds and membranes removed)
1/2 tsp. cumin
1 clove chopped garlic
combine all ingredients in instantpot. cook for 34 minutes on manual setting, and wait for natural release (total warm up, cook, and natural release time is about 2 hours). remove beans and veggies with slotted spoon and put in blender. save some of the left over bean water in case your beans are too thick after mixing. beat well, it will still have a few lumps. add salt to taste. start with 4 tsp of kosher salt and go from there.
*recipe from liz heywood.
Saturday, March 16, 2019
chicken and gnocchi soup
serves: 8
ingredients:
2-3 chicken breasts, shredded or diced
8-10 cups broth/water
1 cup cream
3-4 stalks celery
5-6 cloves garlic
3-4 carrots
1/2-1 onion
couple handfuls spinach
1 tbsp thyme
1/3 c flour or 1 tbsp cornstarch (thickener)
coconut oil, butter, or olive oil
directions:
1. saute the onion, celery, garlic , carrot in oil over medium heat until onion is translucent.
2. add flour, stir to distribute evenly.
3. add chicken, chicken stock, salt and pepper, thyme. heat to boiling, then add gnocchi. break up gnocchi as you add it so that they don't stick together. gently boil for 4 minutes, then turn down to a simmer for 10 minutes.
4. add spinach and cook for another 1-2 minutes until spinach is wilted.
5. turn off heat and add cream. stir while adding.
5) ladle into bowls and serve.
*recipe from meghan gambee.
fruit & nut freezer oatmeal cups
serves: 12
ingredients:
5 c water
1/2 tsp salt
2 c regular rolled oats
1/3 c brown sugar
1 tbsp butter
1 tsp ground cinnamon
1/2 c dried fruit
1 c fresh berries
1/2 c toasted nuts
milk (optional)
directions:
1. in a medium saucepan bing the water and salt to boiling; stir in oats. cook 5 minutes, stirring occasionally. (mixture will be thin but thickens as it cools.) remove from heat. stir in brown sugar, butter, and cinnamon. transfer to a bowl. cover and chill until cool. stir in dried fruit.
2. grease twelve 2 1/2 inch muffin cups. mound about 1/2 c. oatmeal into each prepared muffin cup. sprinkle with berries and nuts; press lightly. cover; freeze 6 hours. let stand at room temperature 5 minutes. transfer frozen oatmeal cups to freezer bags or airtight containers. freeze up to 3 months.
3. to serve, in a small bowl microwave one frozen oatmeal cut at a time, covered, 2 minutes or until heated through, stirring once. stir again before serving, and add milk if desired.
ingredients:
5 c water
1/2 tsp salt
2 c regular rolled oats
1/3 c brown sugar
1 tbsp butter
1 tsp ground cinnamon
1/2 c dried fruit
1 c fresh berries
1/2 c toasted nuts
milk (optional)
directions:
1. in a medium saucepan bing the water and salt to boiling; stir in oats. cook 5 minutes, stirring occasionally. (mixture will be thin but thickens as it cools.) remove from heat. stir in brown sugar, butter, and cinnamon. transfer to a bowl. cover and chill until cool. stir in dried fruit.
2. grease twelve 2 1/2 inch muffin cups. mound about 1/2 c. oatmeal into each prepared muffin cup. sprinkle with berries and nuts; press lightly. cover; freeze 6 hours. let stand at room temperature 5 minutes. transfer frozen oatmeal cups to freezer bags or airtight containers. freeze up to 3 months.
3. to serve, in a small bowl microwave one frozen oatmeal cut at a time, covered, 2 minutes or until heated through, stirring once. stir again before serving, and add milk if desired.
sweet spinach muffins
serves: 18 muffins
ingredients:
18 cupcake liners
2 cups whole wheat flour
1 1/2 tsp cinnamon
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 c butter, softened
3/4 c milk
1/2 c honey
1 large banana
6-8 oz spinach
1 large egg
1 tsp vanilla extract
directions:
1. preheat oven to 350 degrees farenheit, and line a muffin pan with paper liners (or use silicone muffin cups sprayed with cooking spray).
2. combine all ingredients in a large mixing bowl.
3. melt butter. blend the wet ingredients in a blender or food processor until completely pureed.
4. pour the puree into the dry ingredient bowl, and fold together gently until just combined. (Do not over-mix.)
5. spoon the batter into the muffin pan, and bake for 18-22 minutes, or until the muffins are firm to the touch on top, but not quite browning.
6. Cool most or all of the way before serving.
*recipe from super healthy kids.
ingredients:
18 cupcake liners
2 cups whole wheat flour
1 1/2 tsp cinnamon
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 c butter, softened
3/4 c milk
1/2 c honey
1 large banana
6-8 oz spinach
1 large egg
1 tsp vanilla extract
directions:
1. preheat oven to 350 degrees farenheit, and line a muffin pan with paper liners (or use silicone muffin cups sprayed with cooking spray).
2. combine all ingredients in a large mixing bowl.
3. melt butter. blend the wet ingredients in a blender or food processor until completely pureed.
4. pour the puree into the dry ingredient bowl, and fold together gently until just combined. (Do not over-mix.)
5. spoon the batter into the muffin pan, and bake for 18-22 minutes, or until the muffins are firm to the touch on top, but not quite browning.
6. Cool most or all of the way before serving.
*recipe from super healthy kids.
crockpot turkey white bean pumpkin chili
serves: 6-8
ingredients:
1/2 tbsp olive oil
1 lb lean ground turkey
1 small onion, chopped
3 garlic cloves, minced
1 1/2 tsp chili powder
2 bay leaves
1 1/2 tsp cumin
1 tsp oregano
1/4 tsp cinnamon
1/2 tsp each salt and black pepper or to taste
1 15 oz can white great northern beans, rinsed and drained
1 15 oz can pumpkin puree (not pumpkin pie filling)
1 7 oz can chopped green chilies
2 cups low sodium chicken broth
for serving optional, if desired:
chopped cilantro
chopped green onions
sour cream
tortilla chips
instructions:
1. heat 2 tsp. oil in a large saute pan over high heat . add ground turkey and cook, breaking it up with a wooden spoon, until cooked through and no longer pink, about 5-6 minutes. add to crock pot.
2. add remaining oil to saute pan. add in onions; saute for 2-3 minutes. add in garlic and saute for an additional 1-2 minutes. add cooked vegetables to crock pot.
3. to crockpot add herbs and spices, beans, pumpkin puree, green chilies and broth. cover and cook on high for 4 hours or low for 7-8 hours.
4. remove bay leaves and adjust seasonings to taste, if needed. serve topped with chopped cilantro, green onions, sour cream and tortilla chips, if desired.
ingredients:
1/2 tbsp olive oil
1 lb lean ground turkey
1 small onion, chopped
3 garlic cloves, minced
1 1/2 tsp chili powder
2 bay leaves
1 1/2 tsp cumin
1 tsp oregano
1/4 tsp cinnamon
1/2 tsp each salt and black pepper or to taste
1 15 oz can white great northern beans, rinsed and drained
1 15 oz can pumpkin puree (not pumpkin pie filling)
1 7 oz can chopped green chilies
2 cups low sodium chicken broth
for serving optional, if desired:
chopped cilantro
chopped green onions
sour cream
tortilla chips
instructions:
1. heat 2 tsp. oil in a large saute pan over high heat . add ground turkey and cook, breaking it up with a wooden spoon, until cooked through and no longer pink, about 5-6 minutes. add to crock pot.
2. add remaining oil to saute pan. add in onions; saute for 2-3 minutes. add in garlic and saute for an additional 1-2 minutes. add cooked vegetables to crock pot.
3. to crockpot add herbs and spices, beans, pumpkin puree, green chilies and broth. cover and cook on high for 4 hours or low for 7-8 hours.
4. remove bay leaves and adjust seasonings to taste, if needed. serve topped with chopped cilantro, green onions, sour cream and tortilla chips, if desired.
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