Tomato & Butter Bean Florentine Dinner

 

spinachpic

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

Chick Pea & Red Pepper Soup with Quinoa

February is Heart Month!  This soup is heart healthy full of nutrients and fiber.  It is super simple to make and tastes great!!

photo-5

WHAT YOU NEED:

1/2 cup quinoa
2 tablespoon olive oil
3 cloves garlic, minced
1 stalk celery, chopped
1/2 cup carrots, chopped
1 large red peppers, chopped
2 cup vegetable broth
1 16-oz can drained Chickpeas (garbanzo beans)
DIRECTIONS:

Cook the quinoa according to package directions.

Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot. Add the garlic, carrot, and celery and cook, covered, stirring occasionally, for 6 minutes.

Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute. Add the peppers and cook, stirring occasionally, for 5 minutes.

Add the chickpeas, broth, and 1 cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes. Stir in the cooked quinoa. Serve topped with parsley, if desired.

NUTRITION INFO:

1 Serving = 1 Cup

  • 258 Calories
  • 10g Fat
  • 0 Cholesterol
  • 440mg Sodium
  • 34g Carbohydrate
  • 8g Fiber
  • 8g Protein

September is Fruit & Veggies More Matter Month

photo

Celebrate Fruit & Veggies More Matter Month by consuming more!  Here are the top 5 reasons you should eat more fruits & veggies:

  1. They are very low in calories.  A cup of green beans or broccoli is only 30 calories.
  2. They are fat-free and high in fiber.
  3. They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
  4. They make you fill full longer which will help reduce cravings.
  5. They will help you lose weight and feel better.

Meatless Stuffed Peppers

If you are looking for a vegetarian stuffed pepper, this recipe is absolutely amazing.

WHAT YOU NEED:

  • 2-4 large green peppers
  • 2 cups cooked brown rice
  • 1 cup red kidney beans, rinsed
  • 1 cup tomato sauce, divided
  • 1 cup low-fat shredded cheddar cheese, divided
  • 1 tsp cajun seasoning, low sodium

DIRECTIONS:

Preheat oven to 350 degrees.

Bring a large pot of water to a boil.

Wash peppers, slice in half, remove seeds, and boil for 5 minutes.  Remove and let drain.

In a large bowl combine rice, beans, seasoning, 1/2 cup tomato sauce and 1/2 cup cheese.

Stuff peppers and place them in a baking dish sprayed with cooking spray.

photo.PNG

Top with remaining sauce and cheese.

photo.PNG-2

Bake for 45 minutes or until peppers are tender.  Makes 4 servings.

photo-19

NUTRITION INFO:

280 Calories; 3 gm Fat; 3 mg Chol; 578 mg Sodium; 54 g Carb; 7 g Fiber; 12 g Protein

Quinoa Banana Muffins

These muffins are filled with healthy ingredients and very satisfying.

INGREDIENTS:

  • 1/4 cup quinoa, dry
  • 1-1/2 cup oats, dry
  • 1/2 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 cup egg beater
  • 1/2 cup unsweetened vanilla almond milk
  • 2 medium bananas, smashed
  • 1/2 cup applesauce
  • 1/2 cup chocolate chips

DIRECTIONS:

Cook quinoa (boil with 1/2 cup water for 15 minutes).  Mix all ingredients, except the chocolate chips, well and let sit.  Meanwhile, line muffin tin or spray with Pam.  Stir the chips into batter.  Fill muffin cups.  Bake at 350 degrees for 20-25 minutes.  Yields 12 muffins.

NUTRITION INFO: per muffin

120 Calories; 2.5 g fat; 3.5 g protein; 21 g cho; 4 g fiber; 27 mg sodium 

IMG_0778

Day 15 Healthy Holiday Habits

Eat high fiber snacks!  Fiber fills you up and reduces cravings.  My favorite high fiber snacks are from Fiber One.  I really like their 90 calorie options.

brownies-new-90-calorie-lemon-bar 

Get The Skinny On Oatmeal

Oatmeal-Quick-Detail.sflb.ashx

One of my very weird food cravings is old-fashioned oatmeal.  Who else but a dietitian would have such a healthy food craving.  Oatmeal is actually a comfort food for me; especially, on cold winter days.  It reminds me of childhood when my mother would make a bowl of oatmeal before school.  I would sit in front of the television watching Captain Kangaroo while eating my bowl of oatmeal.

In addition, I love the feel of the warm texture and flavor of oatmeal.  Again, I love, love, love the texture of oatmeal.  Furthermore, oatmeal is so easy and fast to prepare.  Place 1/2 cup rolled oats and 1 cup water in a large mug and microwave for 1-2 minutes.  Then, I usually stir in skim milk and a touch of brown sugar  or honey.  Now, it is ready to eat.

What is oatmeal?  Oatmeal is ground oat groats.

What are the health benefits?  Oatmeal has a high soluble fiber content which helps lower cholesterol.  Oatmeal is also sodium free.

What is the difference between rolled oats and steel-cut oats?  

  • Rolled oats are oats that have been steamed and rolled flat.
  • Steel-cut oats are oats that have been sliced into small pieces.  They take much longer to cook and have a nutty robust flavor.
  • Instant oatmeal has added sugars and is high in sodium.

Read more on preparing a perfect bowl of oatmeal BestBowlofOatmealoatmeal in mug