The BEST Broccoli Cheese Soup EVER (this ONE ingredient makes the difference!)

The BEST Broccoli Cheese Soup EVER

I know, broccoli cheese soup seems like a healthy soup drowned in cheese and cream, but I will tell you that this soup is different, without sacrificing flavor. 

And the best part of the delicious, creamy flavor? Yep. It's good for you. That's what I think is the best part anyway. The best element of this soup for you might be that your kids will be reaching for seconds. 

My oldest doesn't like melted cheese; she had two bowls. My second oldest MADE the soup! That's right. It's simple enough that even a child could make this. My third child? Well, she tried it. We'll call that a win. She ate the soup once it was not touching the bread! And my youngest? He LOVES to eat. He ate it with the bread. And he doesn't typically like broccoli, so this was a HUGE win with him. 

I am happy to be able to share this with you. I adapted this recipe from the very talented creator at Wholesome Yum. It's a great recipe. However, you will miss out on the very ingredient that changes the whole broccoli-cheese soup experience. What's the ingredient? It's in the cauliflower that you get the creamy, umami-esque flavor. Better tasting, and healthier than cream, any day. If you don't believe me, try both recipes! Then let me know what you think. I would love any comments or suggestions! 

And the bread bowls. They're homemade. Bread is just better that way. I mean, you'd pay a pretty penny for a beautiful, fragrant loaf at the Farmer's Market, wouldn't you? These aren't so complicated. After all, a child can make them! The recipe for the bread bowls will be coming soon!

Without further delay, here is the recipe! Snow is in the forecast for this weekend; a PERFECT time to whip up a batch of soup (and you'll have leftovers to freeze or share with family and friends!

Yield: 12-15 servingsAuthor: Amy CarterPin it

The BEST Broccoli Cheese Soup EVER

prep time: 10 MINScook time: 20 MINStotal time: 30 mins

A creamy, flavorful soup that is so simple a child can make it. The best part? It's healthy for you!

ingredients:

1 Tbsp. Coconut or Olive Oil

2 tsp. Garlic powder, or 2 cloves fresh garlic, minced

½ onion, chopped, or 1 Tbsp. minced, dried onion

1 ½ tsp. Sea or himalayan sea salt

4 C. chicken or vegetable broth

1 lb. or 1 bag frozen broccoli florets

1 head or 1 bag cauliflower- fresh is best

2 c. Cheddar cheese, shredded

1 c. pepper jack cheese, shredded

instructions:

In a large stock pot, add oil. When warm, add spices, sauteeing only for a few seconds. With fresh onion and garlic, saute until garlic begins to sizzle, and onion softens. Add broth. While that is heating, wash and chop cauliflower. When broth begins to boil, add cauliflower, and boil for 10 minutes, or until cauliflower is soft. Reduce heat to low. Using an immersion blender, blend all of the cauliflower until broth and cauliflower have incorporated, and the texture is smooth. A better option may be your blender if it can withstand the heat. Transfer only half of the broth with all of the cauliflower to the blender, and blend on high until completely blended. Return to your pan and stir cauliflower blend together with the original broth... Now add your cheeses, and stir until completely melted. An immersion blender will help to incorporated all of the stray shreds of cheese and smooth the texture. Now add broccoli, and simmer on low until broccoli is soft.

notes

There you have it! Add extra pepper jack for a little kick, and add more salt and pepper to taste, although it should be just right with the salt and heat from the cheese! Enjoy in a bread bowl, or with a piece of crusty sourdough bread! YUM!!

HealthyMeHealthyWe

https://www.pinterest.com/pin/120682465000526013/

HealthymeHealthywe 2018

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Sweet Potato Vegetarian Chili

Sweet and Spicy Vegetarian Chili

I LOVE Chili. Seriously. It might sound crazy, but when I am not feeling well, I develop a deep craving for a hearty bowl of chili; one that satisfies my need for nourishing food, and my craving for the sweet and slightly spicy. This chili is perfect for just that! It's chuck full of healthy vegetables that satisfy the body's need for antioxidants and vitamins, and I LOVE the combination of flavors, especially with the sweet potatoes! Serve with a little salsa and sour cream (or better yet, Greek yogurt!), and you have the perfect meal to warm you on a cold Winter's day.

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1 can Diced tomatoes

2 Tbsp.Tomato Paste (optional)

2 c.  (or more) Beef broth

1 can (or 1 ½ c. soaked, cooked) black beans

1 can (or 1 ½ c. soaked, cooked) pinto beans

2  Sweet potatoes, previously roasted and diced, or peeled and diced

2 Carrots, diced

2 Celery stalks, diced

1 Red pepper, seeded and diced

1 Onion, skinned and diced

1 Tbsp. Chili Powder

1 tsp. Cumin powder

2 tsp. Garlic Powder

1 tsp. Salt

½ tsp. Cinnamon

1 tbsp. Coconut or Olive Oil

1 Tbsp. Honey

Juice of ½ Lime

","ins":"

On medium heat, add oil to a deep pot. Add diced onion, and saute until it begins to sofften. Add spices and continually mix for about 30 seconds. Add remaining vegetables, and cover, sauteeing until sweet potatoes begin to soften, about 10 minutes. If liquid is needed during this time, add ¼ cup of beef broth, and cover again. When vegetables have softened, add tomatoes, beans and broth. Bring to a boil. Reduce heat, and simmer for another 10 minutes or until everything has been combined and vegetables and beans are soft. Add tomato paste if thickness is desired.  Remove from heat.  Stir in honey and lime juice, and add salt and pepper to taste. Enjoy!

"}

High Protein Creamy Alfredo Sauce

A similar recipe was shared with me years ago when we were living in North Carolina and my husband Sam was in graduate school. I was just learning the ropes of nutrition, and the importance of balance and natural ingredients. I have modified this recipe to improve it's ability to nourish the body, AND please the palette!

Yield: 8 ServingsAuthor: Amy Carter

High Protein Creamy Alfredo Pasta Sauce

prep time: 5 MINScook time: 15 MINStotal time: 20 mins

A delicious, healthy alternative to the traditional Alfredo Sauce. Use with traditional or vegetable noodles, or as a dipping sauce for breads and meats!

ingredients:

2 C. (about 1 can White beans, soaked and cooked til softened, (can use canned)

1/2 C.  Greek Yogurt

 1/2 C.  Parmesan Cheese

4 oz.  Cream Cheese

1 C. Cottage cheese

2 tsp.  Garlic powder or 2 cloves minced garlic

1 tsp. Onion powder

1 tsp. natural sea salt

1 Tbsp. Olive or Coconut Oil

1 Tbsp. Butter, unsalted

1 tsp. italian herbs seasoning

1 C.  Coconut or dairy milk, divided

instructions:

Add oil to a deep skillet and allow to warm over medium heat. Meanwhile, add cheeses. Stirring constantly so cheese does not burn, Add garlic, herbs and salt, and simmer for about 30 seconds after all cheese is melted. Add beans and 1/2 C. milk. Blend well in a blender or with an immersion blender, until beans are smooth, and all ingredients are incorporated.  Add butter, then add up to 1/2 cup more milk, depending on desired consistency. When all cheese is melted and liquid is fully incorporated, add greek yogurt and remove from heat. Stir until ingredients are incorporated. Pour over pasta, or serve separately. Enjoy!

HealthymeHealthywe 2017

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Thanksgiving Slaw- A twist on Tradition

Thanksgiving Slaw

Last night I organized my first "Healthy Habits Recipe Group" since our move to Utah. I held a couple of recipe groups in Oregon, but it struggled to take flight because all of my focus went to my adjustment to a new baby with different needs. I'm totally fine with that. And since I am pursuing the path of Health Coach and Personal Trainer here in Utah, I thought this would be my chance to begin again. Two friends came... who I am very thankful for, by the way! We had a great time, and it gave me a chance to start small, to make it personal and special. One step at a time, right?

We had a lot of dishes to sample! Some were better than others, which is a good thing to learn BEFORE the actual Thanksgiving meal, so I'm okay with that. The one that stood out- probably because even my daughter, who has become a picky eater, loved it (it was because of her that I made the recipe TWICE! And my sister in-law, who loves her bagged salad, loved this recipe. Thanks be to these ladies who helped me feel that this night was a success! Contrary to what may be popular belief, cabbage is a "thermogenic" food, which means because of it's water content, and cruciferous nature, your body burns more calories than you consume when eating it. It is loaded with vitamins and minerals including Vitamin C (if you're trying to prevent colds and strengthen your immune system), folate (for the expectant mothers out there) and fiber for healthy digestion, just to name a few.

So, I gladly share this recipe with you. I will give full credit to the team over at The Kitchn. They have a plethora of healthy recipes and ideas for home decorating and organization. So, hop on over there if you want something you don't find here. As good as it is, I can't help but change the recipes to my liking. So this is my version. It's only slightly modified. Please tell me what you think! It's a new twist on Thanksgiving tradition: the tradition of iceberg lettuce as salad, and canned corn as a vegetable. This just has to stop....

Just try this. You'll be pleasantly surprised. 

Salad Ingredients:

1/2 head green cabbage

1/2 head red cabbage

1 C. shredded carrots (use your peeler if you don't have a spiralizer or julienne peeler

3/4 c. roasted sliced almonds (optional- we left them out)

1/2 c. Craisins (the original calls for dried cranberries, but Craisins are probably something you have in your pantry!)

3/4 C. Fresh parsley, roughly chopped (don't leave this out!)

Dressing:

1/3 C. Apple cider vinegar (not all vinegars are created equal- try using a raw, unfiltered vinegar for best flavor, and health benefits!)

1 tsp. Dijon mustard

1/2 tsp. salt

1/4 c. plain yogurt (greek or traditional, both are equally good!)

1/2. chopped red onion- optional (this gives a spicy kick to your salad, so leave it out if you want a more mild, tangy taste!)

2/3 C. olive oil

Mix vinegar, mustard, salt and onion together in a deep measuring dish. while whisking (I used my immersion blender- like this one here. It's a must for any homemade dressing or condiment!) add the oil slowly. This will thicken the dressing, help the flavors to marry, and all of the ingredients to coalesce. 

Add about 75% of the dressing to the salad. Toss and then determine if you need the rest. I have had remaining dressing every time I have made this!

This salad can sit at room temperature without wilting, and overnight in the refrigerator without losing it's crunch which makes it a great make-ahead dish for your Thanksgiving meal! Tell me what you think! Will you make this for your next Thanksgiving or family get-together? What did you think? Leave your comments and suggestions below!

Enjoy!

Healthy, happy eating!

Amy

HALLOWEEN SPECIAL! Quinoa Stuffed Peppers and "Skully" Guacamole

I am so excited to share a new recipe with you! I must admit, these ideas were not my own. I can fully admit that I get most of my ideas for Pinterest. I honestly don't know where I would be without it! I wish I was more creative, but then again, aren't we here on Earth to help each other? So, thank you, creative minds on Pinterest!

These peppers were so easy- I procrastinated dinner because I thought it would be a lot of work and I was feeling slightly overwhelmed. And since waiting to do something makes it SO much better, right? Wait. It doesn't?!
Well, I pulled up my big girl panties and got to work... and it was FUN! The faces are easily cut into the peppers with a small pairing knife, and the filling was fast. Then bake 30 minutes and WALA! You have a healthy, tasty Halloween meal.
Ready for the filling recipe?

4- 5 Orange Peppers
1 cup cooked Quinoa
1 lb. extra lean organic ground beef (this is optional, but if you omit it, add 1 cup beans, your choice, or 1 more cup of cooked quinoa)
1 can organic diced tomatoes
1/4 c. organic tomato paste
1/2 C. Organic frozen corn
1/2 tsp. onion powder, or 1 small onion
1 carrot, finely diced
1 celery stalk, diced
1 Tbsp. Oil- like coconut oil, which is best when sauteeing
1 tsp. Cumin
1tsp. Chili Powder
1 tsp. Garlic powder, or 2 fresh garlic cloves, minced
1/2 tsp. salt- any natural sea salt
1/2 C. Cheese of your choice

Brown beef if adding to your filling. Brown and drain. If not, Add oil to a large skillet and allow it to melt. Add onion, carrot and celery, and saute until cooked but still slightly firm. Add spices and stir. Add tomatoes and paste and stir until combined. Add quinoa, corn and beef (or beans) to mixture.

Scoop by spoonfuls into your carved peppers- tops removed for easiest access! Stuff as full as the pepper will allow. You will most likely have leftover filling (makes a great hash with eggs for breakfast the next day!). Top with cheese if desired, and place in a glass baking dish. Give the peppers space. Cover and bake @ 350 for 25 minutes, then remove foil and bake another 5 minutes uncovered. The peppers will still be slightly crunchy, but soft and juicy. Let sit 5 minutes before serving. Enjoy!

What did you serve for your Halloween dinner? Have a healthy recipe to share? Please do!

Party On! Spinach Artichoke Dip- with white beans!

I wanted to make a spinach artichoke dip for Christmas day since we were going to a friend's house for dinner, but my friend has a very restrictive diet, and I couldn't bear to make a dip with store-bought mayonnaise; so I re-vamped a recipe, and I am happy to say that it was a WICKED hit with my kids, and husband. So, I thought I would share it with you, just in time for 2014:

Spinach Artichoke Dip with White Beans
2 cloves garlic
1/2- 3/4tsp. salt
3 C. white beans, cooked
4 c. spinach, washed
1 can Artichoke hearts, in water
1/4-1/3 c. cream cheese
1/2 c. parmesan cheese Olive oil, and water for consistency and taste

Soak and cook beans according to package directions. Add garlic and salt to food processor, and process until minced. Add spinach and process again until chopped small. Add beans, artichokes, and a few drizzles of olive oil, and process until ingredients are combined. If needed, add some water until you reach a creamy consistency. Now for the secret ingredient: add cream cheese, and parmesan cheese until combined. Taste... enjoy! Add more salt if needed; but not too much! Tell me what you think! (I'm sorry, I would have posted pictures, but my computer was being stupid!)

Sprouted Quinoa with Sundried Tomatoes, Bacon and Feta

I discovered this delicious combination tonight as I was searching my kitchen as usual, wondering what in the world to make for dinner- or I should say, how to make it tasteful enough for everyone to enjoy it. First, we have my wonderfully patient, and always complimentary husband, Sam, who will eat anything I cook (no matter what it might look like- he's such a good sport!), especially so the kids will eat it. Gary, I'm not worried about. The four year old who used to be our pickiest eater, is now our most willing taste-tester, and exotic food connoiseur. Gracie, however, has gone from the girl who eats anything, to the girl who won't touch it, even if she likes all of the ingredients, if it doesn't look good. And Nicole, who is very vocal, and very opinionated when it comes to something she doesn't think she'll like. So, as you can see, it causes me a little bit of stress if I don't have a meal I am absolutely sure they will love and devour! Well, tonight I had some ingredients on hand that I knew they would eat, so I thought I would try them together- and it worked! Simple, and quick, this meal takes just a little bit of preparation, but is well worth your time. At least, that's what I think. You'll have to make it and tell me what you think! So, this is what you need: 1 1/2 c. Quinoa, sprouted (This is easy, I promise! Just pour your measured Quinoa into a glass jar or bowl the night before, add a Tablespoon of plain yogurt- or the whey from it- and soak it overnight. In the morning, rinse and drain your quinoa, and by the time you are ready to cook it, it will have sprouted- growing cute little tails. Congratulations! You have literally turned this nutritional little seed into a vegetable!) 3-4 sun-dried tomato halves, chopped 1 Tbsp. Bacon fat, from uncured, natural bacon - the less chemicals, nitrates, and preservatives, the better! 1/2 small onion, diced 1 clove garlic, minced 2 tsp. dried parsley 1/2 tsp. salt, to taste Feta cheese, to top. After sprouting the quinoa, add to a small pot of boiling water, and cook for 5-10 minutes, until quinoa is soft and chewy, but not mushy. Drain quinoa and set aside. Add bacon fat to a skillet. Add onion and saute for 5 minutes, then add garlic, tomato, and remaining spices. Add quinoa, and 1-2 Tbsp. of water to create some steam. Cover and cook about 5 more minutes until ingredients are combined. Remove from heat. Top with cheese and serve. Serves 5-6 So, what did you think? Would you make any modifications?

Cawliflower, Bean, and Bacon salad with Red Onion- Grain free, and Kid Friendly!

Gracie and I LOVE this salad because it is reminiscent of our family's favorite potato salad that is vinegar and not mayonnaise -based. This is a rough re-make because I'm going off of taste alone. Hope you like it!

Ingredients:

1 head cawliflower, washed, florets cut into bite-sized pieces
4-5 strips of bacon, cooked to your liking- the crispier, the better for us!
1 C. or a large handful of Fresh or frozen string beans, thawed (not cooked) or lightly steamed if fresh (you still want the crunchiness to be present).
1/2 red onion, sliced into thin rounds

Steam cawliflower for about 5-6 minutes, so that it is just soft enough for a fork to pierce through, but not soggy. Drain and dry, and place in a large mixing bowl. Chop slices of bacon into bite-sized pieces, evenly distributed through the salad. Slice beans in half, and add to other ingredients. Add onion slices last, then drizzle with dressing and allow to chill for 30 minutes or so before eating.

Dressing:

Up to 1/4 c. white wine vinegar (not regular white vinegar; that's made from corn. Treat yourself to the real stuff)
2 Tbsp. bacon drippings/ grease
salt and pepper to taste


Simple, yet tasteful. And the fat IS good for you. It will allow your body to absorb all the nutrients from the delicious vegetables you are eating. Please remember that, and enjoy eating it. :-)

Whole Wheat and Oatmeal Pancakes

I make these on a regular basis, because my kids like pancakes, and I like to make them- especially when I can make them healthy! So, try them and see how you like them; the leftovers freeze great!
Start with:

1 c. whole wheat flour
1/2c. oats, ground in a food processor or blender
1/2 t. baking soda
1 1/2 t. baking powder
1 t. cinnamon
pinch of salt


Combine dry ingredients. In a separate bowl combine:

1/2 c. greek or plain, non-fat yogurt (kefir works too!)
1 c. lowfat milk (if you have it, combine 1/2 c. buttermilk and 1/2. lowfat milk!)
1 egg
1/2 banana, mashed
1 t. vanilla
1 T. honey

Add the wet ingredients to the dry ingredients and mix well. You may need to add a little water to reach desired consistency, as they are initially a little thick. Add fresh or frozen fruit, or even chocolate chips, then cook 1/3 c. per pancake on griddle or large pan. Allow to cool completely before you freeze them. Enjoy!