Minestrone Soup

I considered waiting to post this recipe until it cooled off a bit weather-wise but it's just too good not to share!  And so easy!  I find chopping vegetables therapeutic (it's one of my favorite things to do, is that sad?) and there is something so comforting about making a big pot of soup.  While making soup may be something cozy to do during colder months, the vegetables this time of year are just so delicious and really make this soup stand out.  This vegetarian soup has something for everyone and is hearty enough to stand on it's own.  I prefer to make my soups as low-sodium as possible and add just a touch of salt to taste at the end to really control how much salt I am getting, especially with the canned chickpeas, broth and tomatoes in this recipe, the sodium could really add up.  Serve it for dinner or bring it to work for lunch.  Your heart will thank you!

Minestrone Soup
Serves 10-12
Recipes by Ali Caron, RD

Ingredients:
2 Tbsp olive oil
1 cup celery, chopped
1 cup onion, chopped
1 cup carrots, chopped
1 small zucchini, chopped
2 cloves garlic, chopped
Salt and Pepper to taste
2 tsp dried oregano
1 can low sodium chick peas, drained and rinsed
2-3 cups low sodium vegetable broth
1 14.5oz can "no salt added" diced tomatoes
1 cup elbow macaroni
Optional: parmesan cheese

Directions:  In a large soup pot, heat olive oil over medium heat.  Add celery, onion and carrots and cook for about 5 minutes or until vegetables start to soften, stirring frequently.  Add zucchini, chick peas, garlic, salt, pepper and dried oregano and continue to stir for 1-2 minutes.  Add tomatoes, macaroni and 2 cup of vegetable broth to pot.  Stir, cover and let simmer for about 10 minutes.  Add another 1-2 cups of broth if needed.  Continue to cook for another 10 minutes or until vegetables and pasta are fork tender.  Serve and garnish with parmesan cheese.

Nutrition Facts: 139 Calories, 3.6g Fat, 23g Carbohydrate, 4g Protein, 4g Fiber, 364mg Sodium (or 497mg if added 1/2 tsp salt), 315mg Potassium

Vegetarian Chili Verde

Looking for a soup to get you through these last few days of what feels like winter this spring? Look no further!  This "green chili" is a little sweet, a tad tangy and a bit spicy.  It is satisfying and a perfect meatless Monday option everyone will love!  Try pairing it with tortilla chips or corn bread to balance out the heat of the pablano pepper.  Trust me, you will love this one!

Vegetarian Chili Verde
Recipe by Ali Caron, RD
Serves 5-6

Ingredients:

1 Tbsp olive oil

4 large tomatillos, husked, rinsed and chopped

1 sweet potato, peeled and chopped

1 russet or Yukon gold potato, peeled and chopped

1 Poblano pepper without seeds, chopped4 cloves garlic, chopped

2 shallots, chopped (or ½ cup chopped onion)

1 cup frozen corn

7oz can of mild green chilies

1 ½ Tbsp oregano

½ Tbsp cumin

1 Tbsp whole wheat flour

1-2 cups vegetable broth

Salt and Pepper to taste

Garnish: Chopped green onions

Directions:  Heat oil in large soup pot over medium heat.  Add tomatillos, potatoes, Poblano pepper, garlic and shallots, stirring occasionally until onions are translucent. 

Puree green chilies in food processor and add to pot along with corn, oregano, cumin and flour.  Stir well.  Add vegetable broth, a ½ cup at a time until desired thickness is reached.  Season with salt and pepper to taste. 

Allow to simmer for another 20 minutes when potatoes are tender.  Serve with optional green onion garnish.

Nutrition Facts (1 cup): 139 Calories, 4g Fat, 24g Carbohydrates, 5g Protein, 4g Fiber, 346mg Sodium, 548mg Potassium

Cayenne Sweet Potato Tacos

Several weeks ago, I travelled to Brunswick, ME for the last of my post-op appointments following my foot surgery.  I absolutely fell in love with the vibe of the downtown area and after my appointment I stopped at the Little Dog Coffee Shop for a latte to gear up for the 2 hour trip home.  I then stopped into Big E's, a local burrito joint that had some great reviews.  I opted for a veggie burrito bowl with cayenne sweet potato and I honestly now think that is the key ingredient that every burrito place should have.  It was fantastic!  The sweet and spiciness complimented the black beans so well and left me satisfied without feeling like I had overdone it.
A week or so after my trip I decided to recreate the dish in a taco version.  I can't believe how easy it was and again, how delicious it tasted.  I highly recommend you try making it for someone, they won't be disappointed!

Cayenne Sweet Potato Tacos
Serves 2 (makes 4 tacos)
Recipe by Ali Caron, RD

Ingredients:
1 Tbsp Olive Oil
1 Sweet Potato
1/2 - 1 teaspoon cayenne pepper
1 shallot, diced
Salt and Pepper to taste

1 cup black beans
1 cup chopped greens or slaw mix
Olive oil spray
4 flour tortillas
Drizzle of ranch dressing

Directions: Wash and chop sweet potato into 1 inch cubes.  Heat oil in medium skillet and add sweet potato.  Cook on low-medium heat for about 5 minutes stirring occasionally.  Add shallots, cayenne pepper, salt and pepper and stir until evenly coated.  Finish cooking for another 5-10 minutes, or until fork tender.
Meanwhile, heat black beans on stove top or in microwave.  To heat tortillas, spray each with olive oil non-stick spray and heat in toaster oven until golden brown.
To assemble, lay about 1/4 cup of each greens, black beans and cooked sweet potato into each tortilla.  Drizzle with ranch, sour cream or Greek yogurt and enjoy!

Nutrition Facts: (for 1 taco) 284 Calories, 5g Fat, 48g Carbohydrates, 13g Protein, 10g Fiber, 51mg Sodium, 958mg Potassium

Cranberry Kale and Brussels Salad

'Tis the season for cranberries galore!  In case you're not already cranberry-d out, this recipe is a quick one to whip up and makes a great side dish for lunches.  You could even add grilled chicken or shrimp to make it more of a meal.  This Cranberry Kale and Brussels Salad is a perfect combination of sweet and tart with a satisfying crunch.  And (BONUS) the kale and Brussels sprouts provide loads of Vitamin K* and C so you can feel good about this recipe, especially after a few too many holiday treats.
Check out one of my favorite all time recipes, my Cranberry Couscous with Spinach here.

Cranberry Kale and Brussels Salad

Recipe by Ali Caron, RD

Serves 4

Ingredients:

1 cup Brussel sprouts, chopped

1 cup kale, chopped

1 cup cabbage, chopped

½ cup dried cranberries

¼ cup chopped walnuts

Dressing:

1 ½ Tbsp. olive oil

½ Tbsp. lemon juice

½ tablespoon Vegenaise

1/8 tsp garlic powder

Pinch of salt

Directions:  Combine Brussel sprouts, kale and cabbage together in a medium bowl.  Add cranberries and walnuts.  Pour about half of the dressing over the top and gently toss to coat.  Serve.

Nutrition Facts: 135 Calories, 11g Fat, 7g Carbohydrates, 3.5g Protein, 2.5g Fiber, 66mg Sodium, 265mg Potassium

*Vitamin K can interact with some medications so be sure to check with your doctor, pharmacist or dietitian before adding it to your diet.

Roasted Butternut Squash Soup

We are into October, the leaves are changing and the crisp weather is here!  This weather means weekends are all about football, lit candles and something in the crockpot or on the stove.  One of my favorite, easy soups to make this time of year is butternut squash soup.  I find instead of going through all the work of chopping a tough little squash into cubes, I prefer to halve it and pop it in the oven.  This way, you can get busy prepping the soup and just scoop out the edible portion when you're ready.  I also think it adds more depth to the flavors of the soup along with the balsamic vinegar and cinnamon.  Dish out a bowl and plant yourself on the couch with a blanket while the game's on, you won't regret it!

Roasted Butternut Squash Soup

Recipe by Ali Caron, RD

Serves 4-6

Ingredients:

1 medium butternut squash, halved

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic

3-4 cups vegetable or chicken broth (I used Better Than Bouillon)

1 teaspoon Herbs de Provence

1 teaspoon balsamic vinegar

1/4 teaspoon cinnamon

Salt and pepper to taste

Directions:

Preheat oven to 375 degrees Fahrenheit.  Cut squash in half (the long way), scoop out seeds with a spoon and place in an oven safe dish, cut side down.  Add about 1 inch of water to dish.  Bake squash for 40-50 minutes. 

Meanwhile, chop onion and garlic.  When squash is almost done baking, sauté olive oil and onion for 10 minutes in a large soup pot on medium-low heat.  Add garlic to pot.  Scoop out butternut squash with a large spoon and add to soup pot, avoiding the outer skin.  Add seasonings, balsamic vinegar and about 2 cups of broth and bring to a simmer for 10-20 minutes or until squash is very tender. 

Remove pot from heat and using an emersion blender (or regular blender) puree soup.  Place back on low heat and add remaining 1-2 cups of broth until desired consistency is reached.  Bring back to a simmer and serve!

Nutrition Facts: 111 Calories, 6.5g Fat, 10g Carbohydrate, 4g Protein, 1.7g Fiber, 538mg Sodium, 380mg Potassium

*This recipe is vegan (if using vegetable broth), gluten- and dairy-free.

Easy Avocado Pasta

This dish is creamy, delicious and so, so easy to make.  Need I say any more?  Okay, I will!  It's also low in salt, sugar and a good source of Vitamin C, poly- and monounsaturated fats.  The avocado sauce works well on pasta, fish and I am looking forward to trying it on "zoodles", or zucchini noodles, too.  You can bulk up this into a one dish meal too, by tossing in some cooked chicken or shrimp.  Add this to your list of quick, go-to meals for after work that your whole family will likely love.

Easy Avocado Pasta
by Ali Caron, RD
Serves 2

Ingredients:
4 oz cooked pasta
1 avocado
1-2 cloves garlic
1/2 tablespoon lemon juice
Approximately 1 tablespoon pasta water or olive oil
Salt and pepper to taste

Directions:  Prepare pasta according to packaging.  Cut avocado in half, remove pit and scoop into a food processor or blender with a spoon.  Add garlic, olive oil or pasta water, salt and pepper. Blend until smooth, adding additional oil or water until desired consistency.
Place pasta in a bowl with avocado sauce and toss with tongs until pasta is evenly coated.  Serve immediately.
Optional: Add cooked chicken or shrimp to dish.

Nutrition Facts: 371 Calories, 21g Fat, 40g Carbohydrate, 8g Protein, 7g Fiber, 21mg Sodium, 596mg Potassium

Protein Packed Vegetable "Meatloaf"

As I have been trying to make more prepare-ahead meals at home this year, Giada de Laurentiis’ book Giada’s Feel Good Food has become my go-to lately.  She includes a TON of vegetarian recipes that are light, healthy and vibrant in color.  But what else would you expect from her? 

Anyway, her recipe for a vegetable “meatloaf” piqued my interest.  As someone who was never a huge fan of ground beef to begin with, vegan imitation products like veggie crumbles just don’t do it for me.  My version of this recipe however, packs in a crazy amount of vegetables, legumes and whole grains so you can feel satisfied and good about what you’re eating.  It is low in sodium yet high in iron, Vitamin C, Vitamin A, potassium and thiamin.  Here is a great example of how foods can work together to create complete proteins, like rice paired with beans or lentils.  

See here for a link to Giada’s checca sauce she pairs with her version of this loaf or serve with salsa, guacamole or other topping. 

Vegetarian Loaf

Serves 8-10

Ingredients:

2 Tablespoons olive oil

1 cup onion, diced

½ cup shredded carrot

½ cup orange bell pepper, diced

2 cups fresh spinach

½ cup frozen corn

2 cups cooked brown rice (I used minute rice for convenience)

1 15-ounce can cooked lentils, drained and rinsed

1 8-ounce can black beans, drained and rinsed

2 eggs, beaten

½ cup shredded cheese (mozzarella)

Salt and Pepper to taste

1 teaspoon Italian seasoning or other dried herbs

2 medium tomatoes, sliced

Non-stick cooking spray

Directions:  Preheat oven to 350 degrees F.  
In a medium skillet, heat 1 tablespoon of olive oil and sauté onion, carrot and peppers for 5 minutes.  Remove from skillet and place in a large mixing bowl.  Add spinach to same skillet and cook until leaves are wilted, about 3-5 minutes.  Squeeze excess liquid from spinach and transfer to cutting board to roughly chop.  Add spinach to mixing bowl.  Add cooked rice, lentils, black beans, corn, eggs and seasonings.  Mix well.  

Spray 10 x 14 inch baking dish with cooking spray and spread out mixture in an even layer.  Top with sliced tomatoes and top each tomato with a little bit of cheese, about 1/2 tablespoon. 

Drizzle with remaining 1 tablespoon of olive oil. 

Bake for 30-35 minutes or until loaf is heated through and cheese is melted.  Let cool for several minutes before cutting and serving.

Nutrition Facts: 446 Calories, 7.5g Fat, 73g Carbohydrates, 22g Protein, 19g Fiber, 63mg Sodium, 1016mg Potassium

Spinach Pesto Pasta with Asparagus

This pesto recipe is a great solution this time of year when fresh basil is somewhat hard to find in most grocery stores.  It also tastes amazing and stores well in the refrigerator or freezer.  I am planning on saving half of the recipe for a pesto pizza later this week.
My spinach pesto pasta is a great all in one meal for family.  Alternatively, it can be made ahead by storing the cooked pasta separately from the pesto and vegetables until you are ready to eat.  Enjoy this delicious dish that is sure to please everyone.

Spinach Pesto Pasta with Asparagus
Serves 4

Ingredients:
1 1/2 cups uncooked pasta (shells, farfalle, etc.)
2 cups asparagus, cut into 2 inch pieces
1 cup cherry tomatoes, cut in half
1/2 cup spinach pesto




Spinach Pesto
Yield: about 1 cup

Ingredients:
2 cups fresh spinach
1/3 cup pine nuts
6 cloves garlic
1/2 cup olive oil + 1 Tbsp if needed
juice of 1 lemon
salt and pepper to taste



Directions:  Prepare spinach pesto by combining ingredients in food processor, being sure to scrape down sides half way through blending and adding additional tablespoon of olive oil if needed.
Cook pasta according to directions, until al dente.  Scoop pasta out with a slotted spoon to preserve pasta water.  Add asparagus and tomatoes to boiling water and cook for about 5 minutes.  Strain water from pot and add asparagus, tomatoes, pasta and pesto back into pot to combine and heat for 1-2 minutes.

Nutrition Facts: 298 Calories, 18g Fat, 30g Carbohydrates, 8g Protein, 2.5g Fiber, 23mg Sodium, 416mg Potassium

Spicy Cauliflower with Creamy Guacamole

I recently watched an episode of Pioneer Woman and she whipped up a recipe similar to this (see here).  She raved about how good it was and that she was going to enjoy the entire cauliflower all by herself.  Well, I have to admit I did the exact same thing.  At less than 250 calories its hard not to with this combo of spicy and cool.  I can say this will be a recipe I make again and again, possibly trying a buffalo version.  Let me know what you all think!

Spicy Cauliflower with Creamy Guacamole
Serve 2

Ingredients:
1 tablespoon olive oil
1/2 tablespoon garlic
1 small head of cauliflower
1 tablespoon Sriracha
1 teaspoon soy sauce
1 lime
1 tablespoon fresh cilantro, chopped

1/4 cup guacamole
1-2 teaspoons light ranch dressing

Directions:  Heat olive oil in a medium saute pan. Wash cauliflower and cut in half.  Break cauliflower into bite sized pieces using your hands.  Add garlic to pan when oil is hot.  Add in cauliflower and sauté for 2 minutes.  Add soy sauce, Sriracha and juice of half the lime.  Continue to cook until cauliflower is fork tender.
Mix guacamole and ranch dressing in a small dish.  Place cauliflower on serving dish and top with cilantro and another squeeze of lime juice.  Serve.

Nutrition Facts: 220 Calories, 13g Fat, 24g Carbohydrates, 7g Protein, 8.5g Fiber, 444mg Sodium, 223mg Potassium

Black and White Chili

Football season is in full swing and, for many people, with that comes Sundays spent drinking beer, eating chips and dip and many batches of chili.  Chili can be a delicious, low stress meal made from basically whatever you happen to have in your pantry, all in one pot.  It kind of reminds me of those infomercials: "Just set it and forget it!".  Someone please give their marketing guy a raise!

This weekend I made what I call "Black and White Chili" because we had an abundance of black beans and white beans in the cupboard.  Insert pun about the referees' uniforms here.  Consider substituting garbanzo or kidney beans and adding ground beef or turkey for just a few variations to this game day staple.    

Black and White Chili
Makes 12 1-cup servings

Ingredients:
1 tablespoon canola oil
2 cloves garlic, chopped
2 cups onion, diced
1 cup orange bell pepper
2 16-ounce cans petite diced tomatoes, not drained
1 8-ounce can tomato sauce
2 15-ounce cans black beans
1 15-ounce cans small white beans
1/2 cup frozen corn
1 1/2 tablespoon chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper

Directions:
In a large pot, heat oil over medium heat.  Add garlic, onion and peppers and sauté for 5 minutes.  Drain and rinse beans and add to pot.  Add tomatoes, tomato sauce and enough water to rinse the cans to the pot.  Stir in seasonings and reduce heat.  Cover and simmer for at least 30 minutes. 

Nutrition Facts: 409 Calories, 3g Fat, 74g Carbohydrate, 25g Protein, 18.5g Fiber, 219mg Sodium, 2015mg Potassium

Fastest Kale Chips

What used to star only as the disgusting green garnish taking up space on your plate has now become a sort of cultural phenomenon for foodies and health nuts alike.  The first way I tried kale was as kale chips and I've been hooked ever since.  Baking kale takes off some of the strong "bite"this dark, leafy green provides.  Adding fat such as olive oil not only tastes great but makes it even easier for your body to absorb fat soluble vitamins (A, D, E and K).

One cup of kale provides just 33 calories, over 100% daily value of Vitamin C and over 200% for Vitamin A.  It also is a good source of fiber, iron, folate, and thiamine and is an excellent source of vitamin K, vitamin B6, calcium and potassium.  How can you say no to that?  Take my word for it, you can't.

This recipe is ready in 7 minutes and is a great slightly-salty snack.  So now that I've convinced you that kale may just be the most perfect food, go get cooking!

 

Kale Chips
Serves probably just you because these are hard to share

Ingredients:
1 small bunch of kale
Olive oil
Sea salt

Directions:
Preheat oven to 375 degrees Fahrenheit.  Wash and dry kale and remove the leaves from the tough stalk.  Spray baking sheet with non-stick spray.  Rip kale into smaller pieces, about the size of a chip and lay in a single layer on the baking sheet.  (Don't be afraid to crowd the pan, the pieces will shrink some and you will definitely be wishing you and made more once you're done).  Drizzle about a tablespoon of olive oil on the leaves and sprinkle a small amount of sea salt over the top.  Place in oven for about 5 minutes, flip leaves and finish baking for another 2 minutes.  Enjoy!

Summer Squash Bake

It’s that time of year where gardens are in full bloom and tomatoes and zucchini seem to be multiplying by the minute.  I personally love zucchini in breads or as zucchini pancakes but I’m not as crazy about summer squash.  This recipe I made over the weekend for my mom and I turned out to be a delicious way to use those suckers up before they grow too big. 

This recipe happens to be vegetarian and can be served as a main dish or as a side.  We paired it with salmon and roasted red potatoes and green beans where it got a stamp of approval from my carnivorous dad!  Love it when that happens.

Happy, healthy eating!

Summer Squash Bake

Serves 4-6

Ingredients:

2 small zucchini

2 small summer squash

2 medium tomatoes

1 cup milk

2 eggs

1 tbsp. flour

½ cup shredded cheese (such as mozzarella, cheddar or parmesan)

¾ cup panko breadcrumbs

½ tsp. Italian seasoning or Herbs de Provence

¼ tsp. garlic powder

salt and pepper to taste

Directions:

Preheat oven to 350 degrees F.

Slice zucchini and summer squash into ¼- ½ inch rounds, trying to keep pieces the same size.  Place in baking dish, alternating zucchini and squash until you fill the bottom of the dish.  Slice tomatoes and place on top of squash and zucchini.

In a small bowl, combine milk, egg, flour, salt, pepper, Italian seasoning and garlic powder.  Whisk with a fork and pour over vegetables in baking dish.  Sprinkle cheese on top of tomatoes. 

Season the breadcrumbs with a small amount of salt, pepper and Italian seasoning.  Pour in an even layer over contents of baking dish.  Cook for 25 minutes or until golden brown and vegetables are tender but not overcooked. 

Nutrition Facts: 171 Calories, 7g Fat, 19g Carbohydrates, 10g Protein, 2g Fiber, 146g Sodium, 419g Potassium