Tag Archives: low fat meals

White Bean and Kale Soup

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Kale and White Bean Soup

Kale and White Bean Soup

 

I feel like I haven’t shared enough vegetarian recipes with you guys, at least not as a full meal. My daughter is just beginning to appreciate veggies the way my husband and I do…thank God, I was beginning to worry she would be one of those kids who would refuse everything green. But somehow, and by the grace of god she has taken to eating veggies. While I was making this she kept reaching up to steal pieces of carrots! It made my heart leap with every bite she took! She loves this soup, and I love that she loves it, because it’s nothing but veggies!

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Prep time: 10-15 minutes

Cook time: 25 minutes

Total time: 35-40 minutes

Ingredients:

1 bushel of organic kale, sliced thinly

1 cup of shallots, chopped

1 cup of carrots, cubed

1 cup of celery, cubed

3 cloves of garlic, chopped

3/4 cup of white wine Sauvignon Blanc

4 cups of vegetable stock

1.5 tablespoons of lemon juice

1/2 teaspoon of thyme

Sea salt and black pepper to taste

2 tablespoons of olive oil

15 oz can of Organic white beans, drained and rinsed

Directions: Heat the oil on medium heat, add garlic, shallots, celery, and carrots, cook until tender,

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add in thyme and kale, sauté for 5 minutes.

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Add in the wine, vegetable stock and beans, bring to a boil and cook until greens are tender about 15 minutes. Add in lemon juice,  adjust the seasoning with sea salt and black pepper, serve and enjoy!

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Smoked Paprika Lime and Garlic Chicken

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Smoked Paprika Lime and Garlic Chicken

Smoked Paprika Lime and Garlic Chicken

One of my favorite Mexican restaurants serves this super yummy and tangy chicken with paprika and lime. As always I love to try to recreate my favorite restaurant meals in my own kitchen. Let’s face it, it’s not always convenient to eat out, especially with a toddler who doesn’t like to sit for an hour with her hands in her lap. This chicken dish can be made with just parts of the chicken, you don’t have to use a whole chicken. I used two kinds of paprika, but if you only have one kind use that.

Prep Time: 5 minutes
Cook Time: 45 minutes
Total time: 50 minutes

Ingredients
1 Tablespoon of paprika
1 Tablespoon of smoked paprika
2 large cloves of garlic grated or pasted
Sea salt to taste
Black pepper to taste
The juice of two limes
Handful of cilantro
Two tablespoons of oil

Directions:
In a bowl mix the garlic, paprika and oil into a paste, then rub it into the skin of the chicken. Season the chicken generously with salt and pepper. Place on a baking sheet and bake at 425F degrees for 45 minutes to an hour until the bird is cooked through. Remove bird from the oven, pour on the lime juice and sprinkle with cilantro. Serve and enjoy! It’s tangy with a kick from the smoked paprika!

Lemon Herb Cauliflower "rice"

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Lemon Cauliflower Herb “Rice” It Paleo, Gluten free, and Low-carb

As adventurous as my daughter is when it comes to food, she still struggles with textures. A meal for her can be made, or broken, if something is not the right texture for her. I’m constantly trying to introduce her to new foods, but at the same time give them to her in a way that she will except. Many foods that I give her end up on the floor if I get it wrong. I read somewhere that people on a low carb diet substitute cauliflower for grains and potatoes. I myself have had cauliflower mash and loved it. I decided to try to do a cauliflower rice to go along with a roast chicken I was making for dinner. It turned out to be a hit with her, and my husband loved it too. I added lemon and cilantro, but just like any rice, you can add what ever flavorings suit your fancy. This is both Cauliflower rice is Paleo, Gluten free, and low carb.

Here’s what you need:
1 large cauliflower head, stems removed
1/4 cup of finely chopped onion
Zest of a lemon
 Juice of half a large lemon
1 Tablespoon of olive oil
Sea salt to taste
Tablespoon of chopped cilantro

Equipment needed:
Food processor

Directions:

Add the cauliflower florets to you’re food processor and pulse until the cauliflower looks like this:

Heat the olive oil in a sauté pan, add the onion and cook until translucent.

Add in the cauliflower and lemon juice and zest, mix well.

Cover the pan and let cook for 3 minutes. Uncover the pan and cook an additional 2-3 minutes, stirring to prevent sticking, but allowing a little browning. Turn fire off, and add the chopped cilantro and serve. I didn’t add the cilantro to her portion, again, textures.

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Salmon cakes with a yogurt lime sauce

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This is one my favorite meals. It’s super easy to make, and it is so delicious. I’ve made this with canned salmon, several times, and it always turns out yummy. However, when I make this with fresh salmon, as I did tonight, it is over the top amazing!! If you want to make this with fresh salmon, it will add about 10-15 minutes to your cooking time. But it’s worth it! This recipe is gluten free, I use coconut flour, but feel free to use any flour that you’d like.

Here’s what you need:
1lb of fresh Salmon, or 16 ounces of canned wild caught Salmon, drained completely.
2 Tbsp of fresh cilantro
2 Tbsp of fresh parsley
2 eggs
1/2 cup of sliced green onions/ or 1/2 of one small onion chopped finely
2-4 cloves garlic, minced I used 4…we love garlic
1 tsp sea salt 
1/4 tsp red pepper flakes
1/2 tsp ground cumin
3-5 TBS coconut flour This is a grain-free flour. You could also use 1/4-1/2 cup bread crumbs.
Olive oil/ butter/ safflower oil for browning the cakes

For the yogurt sauce you need
1 6 ounce cup of plain yogurt.  You can substitute with creme fraiche, or sour cream. 
1 large clove garlic, minced
2 Tbsp chopped fresh cilantro
juice of 1 lime
1/4 tsp coarse salt

Directions:
Lightly season the salmon fillet and bake in the oven @ 400 degrees for 10-12 minutes. It doesn’t have to be completely cooked through because you’re going to brown it on the stove later. Remove from oven and let cool until you can handle it without burning your self.

While your Salmon is cooling, in a small bowl add yogurt, chopped cilantro, lime juice, and minced garlic clove. Mix together, and refrigerate until, your ready to use it:
Once cooled, remove the skin from the Salmon and flake:


Add cumin, cilantro, parsley, garlic, onion, red pepper flakes, and salt to the salmon:



In a separate bowl beat eggs, then add them to the Salmon and herbs:


Mix well, then add coconut flour one tablespoon at a time. You may not need all 5 tablespoons, just depends on how moist your eggs are, so stop once the mixture comes together. If your using canned Salmon you will probably only need 4 tablespoons. If your mixture is too wet to form patties, then add more flour. should look like this:


Now your ready to form patties:


Heat your skillet and add oil. Place cakes into skillet and let brown, about 3-4 minutes on each side.

Remove from skillet and serve with a nice dollop of the yogurt sauce and enjoy!


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