Week of Dec 10 to 16
This week in the spotlight was a few of your favorite vegetables and some ideas and tips to keep them present in your day! Here is a quick and east, hearty and delicious way to get you daily dose of veggies to boost you immunity and stay warm on those chilly nights! Makes for great leftovers and always a family favorite!
Hearty Homemade Vegetable Soup - adapted from eating well.com
Makes 8 servings
1 servings = 92 calories; 2 g fat; 4 g fiber; 16 g carbohydrates; 6 g protein; 641 mg sodium (reduced with variations)
1 tablespoon olive oil
1 medium onion, chopped
1 stalk celery, sliced
1 medium carrot, chopped
1 teaspoon minced garlic (2 cloves)
3 (14.5 ounce) cans reduced-sodium/sodium-free chicken broth (or try homemade stock or even dilute with water for lower sodium)
2 cups peeled butternut squash, cubed
1 (14.5 ounce) can fire-roasted diced tomatoes or one 14- ½-ounce can diced tomatoes, undrained (low sodium)
1 15- to 19-ounce can white kidney beans (cannellini beans), rinsed and drained (look for low sodium version)
1 small zucchini, halved lengthwise and sliced
1 cup small broccoli and/or cauliflower florets
1 tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
¼ teaspoon salt or try your favorite salt substitute and/or more herbs like dill
¼ teaspoon freshly ground black pepper
- In a 4-quart Dutch oven or large sauce pan/stock pot, heat oil over medium heat.
- Add onion, celery, carrots, and garlic; cook for 5 minutes.
- Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.
- Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more.
- Variation: Slow Cooker Version: Omit olive oil. In a 3- ½- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3- ½ to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Then add zucchini, broccoli, fresh oregano (if using), and seasoning. Cover and cook 30 minutes more. Serve as above.
Veggie Spotlight of the Week:
Week of Jan 7 to 13
This week recipe - quick and delicious recipe for anytime with BROCCOLI!
Broccoli Pasta Saute -- foodnetwork.com
Makes ~ 4 servings
1 servings = 363 calories; 19 g fat; 7 g fiber; 43 g carbohydrates;
11 g protein; 64 mg sodium
1/3 cup extra-virgin olive oil
2 cloves garlic, smashed
1/4 teaspoon red pepper flakes
1/4 head broccoli, sliced into very thin florets, stalk peeled and cut into matchsticks
Sprinkle of Kosher salt and freshly ground black pepper to taste
2 tablespoons red wine vinegar
Few tablespoons water or pasta cooking water, if needed
2 cups whole wheat penne pasta, cooked al dente
Parmesan cheese, for garnish
- In a large saute pan, heat the olive oil, garlic, and pepper flakes over medium heat until fragrant. Once the garlic has turned golden in color, remove it from the pan. You are left with garlic-infused oil in the pan. Add the broccoli to the pan.
Cook's Note: Be sure the broccoli is completely dry before tossing it into the pan.
- Toss the broccoli to coat with the oil. Season with salt and pepper and saute over medium heat until the broccoli barely loses some of its crunch, about 5 minutes. Turn the heat up to high and deglaze the pan with the red wine vinegar. Add a few tablespoons of water, if needed.
Cook's Note: Use pasta water if the pasta was made fresh.
- Add in the pasta and toss to coat with the oil. Top with Parmesan cheese for serving.
Whats in season? Check out this weeks Veggie Spotlight:
Fun FOOD Facts: Broccoli
- Dark Green Leafy Vegetable and Cruciferous Vegetable = high nutrient density
- Full of fiber - great for keeping you full and can help lower cholesterol
- Contain antioxidant - some known to be protective against may cancers and other health benefits
- Broccoli is actually HIGHER in protein that many other vegetables - also will help keep you fuller longer plus other benefits of broccoli.
- Can be eaten RAW or COOKED - delicious either way.
Recipes of the Week:
Week of Dec 17 to 23
Here is a quick and easy crunchy snack packed with protein and fiber to keep you feeling fuller and more satisfied.
Oven-Roasted ChickPea Snack - adapted from skinnytaste.com
Makes 3 servings
1/3 cup = 1 serving
1 servings = 144 calories; 1 g fat; 6 g fiber; 26 g carbohydrates; 8 g protein; 84 mg sodium
15 oz can chickpeas, drained and rinsed
Olive oil spray
1/8 tsp kosher salt
1/4 tsp chili pepper powder
1/4 tsp ground cumin
1/4 tsp paprika
1/4 tsp ground coriander
1/4 tsp curry powder
1/4 tsp garlic powder
** Not sure about 1 or more of the flavors - customize it and make it your own! Add any of your favorite flavors like savory herbs or a dash of cayenne pepper.
Preheat oven to 375°F.
Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry.
Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
Finally, in a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.
Week Dec 3 to Dec 9
Need a new recipe for breakfast or weekend brunch - check out this veggie packed frittata for all to share! Packed with protein and veggies, this recipe paired with your favorite fruits, whole grain toast, or green salad, will give you the energy you need to tackle those weekend errands and chores! Don't let the weekends or holidays get you out of your routine - remember to have a healthy and nutritious start to everyday!
Festive Frittata - adapted from food network.com
Serving size = 1 slice
180 calories; 13 g fat; 3.5 g saturated fat; 4 g carbohydrates;
12 g protein; 4 g fiber; 460 mg sodium
2 tablespoons extra-virgin olive oil
1 small green bell pepper, diced
1 small red bell pepper, diced
1/2 small red onion, thinly sliced
2 cups packed baby spinach
1/4 cup sun-dried tomatoes (not packed in oil), chopped
1/4 of your favorite bonus veggie, chopped (broccoli, tomato, mushroom, zucchini)
1 clove garlic, sliced
10 large eggs, beaten
Freshly ground black pepper and Salt to taste (to cut back on sodium try using herbs like - rosemary or parsley to add flavor without added salt)
Hot sauce, for serving
- Preheat the oven to 375 degrees F.
- Heat the oil in a medium oven-safe nonstick skillet over medium-high heat. Add the bell peppers, bonus veggie, and onion and cook, stirring occasionally, until softened, 6 to 7 minutes. Add the spinach, sun-dried tomatoes, and garlic and cook, stirring frequently, until the spinach is just wilted and still vibrant green, about 1 minute.
- Reduce the heat to low and add the eggs, 1 teaspoon salt (or favorite herbs or salt substitute) and a few grinds of black pepper. Stir gently to distribute the vegetables. Bake until the eggs are set, 13 to 15 minutes.
- Let stand for 5 minutes, then slice into 6 pieces. Serve with hot sauce.
- Refrigerate in an airtight container for up to 1 week.
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