by Heather | Jul 10, 2019 | challenges, cooking, gluten free, recipe
(Serves
6)
2 tbsp avocado
or olive oil
1 small onion,
chopped
2 garlic cloves,
chopped
1 pound
spinach, washed and chopped
4 cups low-salt
chicken broth or bone broth
1 (15 oz.) can
white beans, drained & rinsed
Sea salt
Freshly ground
black pepper
(optional:
crumbled goat cheese)
In a large pot
over medium heat, heat 2 tbsp of the oil. Add the onion and saute until
translucent, about 5 minutes.
Add garlic and
saute for about 15-30 seconds before stirring in the chopped spinach. Saute
until wilted, about 2 minutes. Add the broth and beans and cover to simmer
about 5 minutes, until the beans are heated.
Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.
by Heather | Mar 12, 2018 | fruit, grains, vegan, vegetarian
Blueberry Matcha Smoothie
Ingredients:
• 1 cup frozen blueberries (organic if possible)
• 1 cup organic baby spinach
• 1 ripe banana
• 1 cup unsweetened almond milk
• 2 tablespoons old fashioned oats
• 1 teaspoon matcha powder
Directions:
Combine everything in a blender, and blend until smooth! Enjoy!
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
by Heather | Feb 26, 2018 | chicken, cooking, gluten free, greens, protein, recipe
Chicken, White Bean and Spinach Stew
Ingredients:
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 Tbsp. fresh thyme, chopped (or 1 tsp. dried)
• 2 x 16-oz. cans cannellini beans or other white beans, rinsed & drained
• 1/2 cup water
• 4 canned plum tomatoes, drained (organic if possible)
• 1 x 14-ounce low sodium chicken broth (organic if possible)
• 3 cups baby spinach, chopped
• 2 cups shredded skinless, boneless rotisserie chicken breast (already cooked)
• 1/4 tsp. sea salt
• 1/4 tsp. fresh ground black pepper
Directions:
1. Heat olive oil in a medium saucepan over medium-high heat. Add onion. Cook for about 5 minutes or until soft.
2. Add garlic and thyme; cook 1 minute.
3. Add the beans, water, tomatoes, and broth. Increase heat to high until stew begins to simmer.
4. Reduce heat; let simmer for about 5 minutes, stirring. Add more water, if needed.
5. Stir in the spinach, and cook until wilted.
6. Add chicken; cook for 2 minutes. Season with salt and pepper.
by Heather | Jan 2, 2018 | baking, gluten free, greens, recipe, vegan, vegetarian
Amazing Stuffed Mushrooms
Ingredients:
• 1 1/2 lbs. mushrooms, you can use baby Portobello’s, Cremini or Button
• 2 tablespoons olive oil
• 1/4 cup fresh parsley, roughly chopped
• 1 small red bell pepper, finely chopped – reserve a little extra for serving
• 1 shallot, chopped
• 2 cloves garlic, minced
• 1/4 cup sun dried tomatoes, diced
• 3/4 cup walnuts, chopped
• 1 cup baby spinach, chopped
• Sea salt and pepper, to taste
Directions:
1. Preheat the oven to 375ºF.
2. Remove mushroom stems (and set aside for later). Brush mushrooms with a little olive oil, place (stem side up) and bake for 8-10 minutes.
3. In a sauté pan over medium-high heat, add 1 tablespoon of olive oil. Sauté the shallots, bell pepper, garlic and sun dried tomatoes for about 3 minutes until they start to get tender. Add in the parsley, finely chopped mushroom stems and chopped walnuts, cook another 2-3 minutes. Add in chopped spinach until it wilts. Add salt and pepper to taste.
4. Remove the mushrooms from the oven, pour off any water that accumulated in the mushrooms.
5. Spoon the filling into the mushrooms and bake for an additional 10-12 minutes. Topped with fresh, raw diced red bell peppers and serve warm.
by Heather | Feb 17, 2017 | cooking, gluten free, grains, greens, quinoa, recipe, vegan, vegetarian
Spinach and Mushroom Quinoa
Ingredients:
- 1 pound mushrooms (white or cremini), sliced thinly
- 3 garlic cloves, minced
- 1 tablespoon unsalted butter (omit butter for vegan version)
- 1 tablespoon olive oil
- 5 green onions, chopped
- 5 to 10 ounces fresh spinach (to taste)
- 2 cups cooked quinoa
- 1 tablespoon olive oil (optional)
- salt
Directions:
Heat butter and olive oil in a large skillet over medium-high heat. Add mushrooms and garlic and sauté over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix.
Season with salt.
Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt.
Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up. Season with salt, if needed. Add another tablespoon of olive oil, if desired.
(Credit: http://juliasalbum.com/2014/06/spinach-and-mushroom-quinoa-recipe/)
