Roasted Asparagus

November 20, 2013 by  
Filed under Recipes

Asparagus have become a regular at our dinner table.  I don’t remember eating them or liking them that much growing up.  Maybe they looked scary or too healthy? haha!  But friends let me tell you, they taste good roasted with garlic!  Our big girl M has started to ask for them!  Best of all that they are big cancer fighter food and easy to make!

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Directions:

  • This is a great side dish and really easy to make! We buy the big Costco brand of asparagus and so gives us the challenge to eat them before they go bad because the quanity you get at Costco is so large!  Yet, honestly it’s not a bad challenge to have to try to eat fresh produce because it helps you eat healthier if you don’t want to waste money! And the price for produce at Costco is great for how much you get and the quality of it!
  • Set your oven for 400 degrees to preheat.
  • Snap off the tail ends of the asparagus and place in a zip lock bag with a tablespoon of olive oil.  Dash salt and pepper inside the bag and close bag and make sure you evenly coat all the asparagus by moving it around in the zip lock!
  • Place the vegetable on a cookie sheet and add more salt and pepper to your liking.
  • Place in preheated oven for 10-15minutes until it is lightly toasted.  And enjoy!
  • My man said this is his favorite way I’ve made asparagus!  Hooray because it’s super easy!

Kale and White Bean Soup

November 19, 2013 by  
Filed under Recipes

We know that kale is so good for you, but really has a strong taste.  I make it as a side by sauteing it, but even Mark says it’s hard to eat it that way.  Maybe someone has a good reciepe for me out there?  I still try to make it at least once a month as a side.  However, this soup makes the strong taste of kale seem less!  Or maybe it just highlights it with the rest of the ingredients?  I’m not sure, but we totally eat this soup up for it’s good taste and the added bonus that it’s good for you!  Check it out!  Even great as left-overs!  Thankful that my man is all about saving money and time by eating all my left-overs!  We affectionately call him the “left-over machine”! :)

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 Ingredients:

  • 1 small bunch of kale
  • 2 teaspoons olive oil
  • 1 large onion, thinly sliced
  • 4 cloves of garlic, finely chopped
  • 1/4 teaspoon red pepper flakes
  • one 15-punce can cannellini beans, drained and rinsed
  • 3 cups fat-free chicken broth
  • 2 cups water
  • 1/2 teaspoon dried oregano
  • salt and ground pepper
  • 2 Tablespoons freshly grated parmesan cheese

Directions:

  • Wash the kale well.  Remove the leaves from the stems and discard center ribs, and slice the leaves into thin ribbons.  Set aside.
  • Heat the olive oil in a heavy stockpot over a medium-low flame and suate the onion, stirring occasionally, until it begins to caramelize, about 15 minutes.
  • Add the garlic and red pepper flakes and saute the mixture another minute.
  • Add beans, broth, water, and oregano, and bring to a simmer.
  • Add the kale and simmer, uncovered, stirring occasionally, until it is tender, about 15 minutes.
  • Season with salt and pepper.
  • Sprinkle fresh parmesan cheese over each bowl before serving.
  • Makes 4 Servings.

*Passed on from my sister-in-law.  Super easy and kale is a cancer fighting food!

Vegetable Quinoa

November 16, 2013 by  
Filed under Recipes

Need an easy, cheap, & healthy meal?  This is a go to in our family because you can use left-over veggies and not mess with making meat so it makes it pretty affordable and its also healthy! :)  Try it out!  Best of all, the whole family likes it!

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Ingrediants:

  • 1 Cup of dried Quinoa
  • Add any left-over vegetables you have on hand.  In this picture I had left-over asaparagus and cherry tomatoes.
  • 3 garlic cloves, minced.
  • 2 or 3 Tablespoons of olive oil
  • 4 TablespoonsBalsamic  (really loving this added flavor to really any Quinoa I make)
  • Dash of salt/pepper

Directions:

  • Make the Quinoa as said on package.  We buy ours from Costco because it seems to be the cheapest for the large bag.
  • Chop vegetables and mix all together.
  • Serve warm or fridge cold.

*Found these benefits below for Quinoa on this website: http://www.forbes.com/sites/juliewilcox/2012/06/26/7-benefits-of-quinoa-the-supergrain-of-the-future/

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

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