Sweet Potato Stew with Lentils and Spinach
Sweet Potato Stew with Lentils and Spinach
Prep Time
45 minutes
Number of Servings
4 servings
Ingredients
- 2 Tbsp oil
- 1 onion, diced
- 3 garlic cloves, minced
- 2 Tbsp fresh minced ginger
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 2 sweet potatoes(unpeeled), chopped into bite-size chunks
- [q:1 1/2] cups red or yellow lentils, rinsed
- 6 cups baby spinach
- Salt and freshly ground black pepper
Directions
- Heat oil in a medium pot set over medium heat. Add onion and sauté for 5 minutes. Add garlic and ginger and sauté for 2 minutes. Add cumin and turmeric and sauté for 1 minute, stirring constantly.
- Add sweet potatoes, lentils, and enough water to just cover ingredients in pot.
- Simmer until lentils and sweet potato are tender, approximately 20 to 25 minutes.
- Add spinach and simmer for a few minutes, or until spinach is soft and wilted. Season with salt and pepper and serve.
Nutrition Info
395 Calories, 20 g Protein, 64 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 8 g Total fat (1 g sat), 346 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Folate, [nutrition:4] Vitamin B6, [nutrition:3] Iron, Phosphorus, [nutrition:2] Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium
Roasted Red Pepper Eggs Benedict
Roasted Red Pepper Eggs Benedict
Number of Servings
Serves 4
Ingredients
- 2 Ezekiel 4:9 Sprouted Grain Flax English Muffins
- 4 eggs (or 4 pan-seared extra firm tofu slices)
- 1 large avocado, sliced
- 2 cups spinach, chopped
- 1 tsp olive oil
- [q:1/2] tsp sea salt
- [q:1/2] tsp pepper
- Fresh chives to garnish
Roasted Red Pepper Greek Yogurt Hollandaise
- 2 egg yolks or silken tofu
- [q:1/3] tsp lemon juice
- 1 tsp Dijon mustard
- [q:1/2] cup Greek yogurt
- [q:1/3] cup roasted red peppers, jarred
- [q:1/2] tsp sea salt
Directions
Roasted Red Pepper Hollandaise
- Using a blender or food processor, blend together 2 egg yolks or 3 oz silken tofu, [q:1/3] tsp lemon juice, 1 tsp Dijon mustard, [q:1/3] cup Greek yogurt, and [q:1/3] cup roasted red peppers. Blend until smooth, then season with [q:1/2] tsp sea salt.
- Set aside until it's time to plate.
Veggie Benedict
- Toast two halves of an Ezekiel 4:9 Sprouted Grain Flax English Muffins. Set on plate. Top with avocado slices.
- Drizzle 1 tsp olive oil in a sauté pan over low heat and add 2 cups chopped spinach, just cooking through lightly until wilted. Season with [q:1/2] tsp salt and [q:1/2] tsp pepper and add to each half of the toasted English muffin, atop the avocado.
- Bring a pot filled with water to a gentle boil.
- Crack eggs into a separate container.
- Using a spoon, swirl water in a circular motion to create a tornado.
- Once the tornado is spinning, gently add the 1 egg to the middle so the white swirls around the center and it comes together as it cooks.
- Cook for [q:2 1/2] to 3 minutes. Scoop out the poached egg with a slotted spoon.
- Add eggs or tofu slices to English muffins. Spoon over roasted red pepper hollandaise. Top with chives.
- Enjoy right away. This recipe makes 4 benedicts.
Nutrition Info
Made with eggs: 263 Calories, 13 g Protein, 20 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 5 g Fiber, 15 g Total fat (3 g sat), 434 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Vitamin B2 (riboflavin), C, [nutrition:2] Vitamin A, B6, B12, Folate, Phosphorus, [nutrition:1] Vitamin E, Iron, Potassium, Zinc. Made with tofu: 222 Calories, 11 g Protein, 21 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 6 g Fiber, 12 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Vitamin C, [nutrition:2] Vitamin B6, Calcium, Folate, Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Magnesium, Potassium, Zinc
Green Goddess Dressing
Green Goddess Dressing
Prep Time
10 minutes
Number of Servings
Makes [q:1 1/2] cups
Ingredients
- [q:1/2] cup low-fat sour cream
- [q:1/2] cup low-fat mayonnaise
- [q:1/2] cup fresh chives
- [q:1/2] cup chopped baby spinach
- [q:1/4] cup chopped fresh parsley
- [q:1/4] cup chopped fresh tarragon
- 2 garlic cloves
- [q:1/4] cup lemon juice
- Salt and freshly ground black pepper
Directions
- Purée all ingredients in a high-speed blender or food processor until smooth.
- Serve dressing over salads, chicken, or fish; in pasta or potato salads; or with raw, sliced veggies.
Nutrition Info
For [q:1/4] cup: 111 Calories, 2 g Protein, 5 g Carbohydrates, 0 g Fiber, 9 g Total fat (3 g sat), 159 mg Sodium, [nutrition:5] Vitamin K, [nutrition:1] Vitamin C, E
Saag Paneer
Saag Paneer
Prep Time
50 minutes
Number of Servings
Serves 4
Ingredients
- 1 (16 oz) package frozen chopped spinach
- 2 Tbsp ghee, divided
- 8 oz paneer (Indian cheese), cut into 1-inch cubes
- 3 cloves garlic, minced
- 1 medium white onion, finely chopped
- [q:1 1/2]-inch piece fresh ginger, peeled and minced
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp garam masala
- [q:1/4] tsp ground cayenne pepper*
- [q:1/2] cup plain yogurt
Directions
- Prepare spinach over the stovetop according to package directions. Set aside to cool.
- Meanwhile, heat 1 tablespoon of the ghee in a large nonstick or cast iron skillet set over medium heat. Add paneer cubes and cook until one side of each is browned. Flip and sauté for another minute. Remove paneer to a plate and set aside.
- Transfer spinach to a clean kitchen towel and squeeze excess liquid from spinach. Purée spinach in a food processor or high-speed blender until smooth. Set aside.
- Heat remaining tablespoon of ghee in skillet. Add garlic and sauté for 30 seconds. Add onion, ginger, coriander, cumin, turmeric, garam masala, and cayenne pepper, if using. Sauté until mixture is evenly light golden in color. (This should take about 10 minutes.) If the mixture is drying out or burning, add a few tablespoons of water.
- Add puréed spinach and stir well. Add [q:1/2] cup of water and salt and pepper to taste. Cook 5 minutes, stirring occasionally.
- Turn off heat. Slowly and gently stir in yogurt. Add paneer. Rewarm over low heat and serve.
Nutrition Info
184 Calories, 11 g Protein, 14 g Carbohydrates, 4 g Fiber, 11 g Total fat (6 g sat), 314 mg Sodium, [nutrition:5] Vitamin A, K, Folate, [nutrition:4] Vitamin C, [nutrition:2] Vitamin B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B12, E, Potassium, Zinc
Spicy Spinach Artichoke Vegan Grilled Cheese
Spicy Spinach Artichoke Vegan Grilled Cheese
with Green Goddess Dipping Sauce
Number of Servings
Serves 2
Ingredients
- 4 slices of Food for Life 7 Sprouted Grains Bread
- 1 cup chopped spinach
- 1 cup chopped marinated artichokes
- [q:1/2] cup sliced red onion
- 1 jalapeño, sliced
- 1 cup vegan cheese shreds (we used mozzarella and cheddar)
- 3 Tbsp vegan parmesan
- [q:1/3] cup + 3 Tbsp olive oil
- 1 clove garlic, minced
- 1 cup cashews, soaked
- [q:1/2] cup fresh cilantro
- [q:1/2] cup + 1 Tbsp fresh parsley
- [q:1/4] cup fresh chives
- 1 medium avocado
- [q:1/2] lime, juiced
- salt and pepper
Directions
Green Goddess Dipping Sauce
- Add soaked cashews and 1 cup water to a blender and blend to create a cashew cream.
- Add fresh herbs (saving 1 tbs fresh parsley for the herb oil), lime juice, avocado, salt and pepper then blend again.
- Set aside to chill while you make the sandwich.
Grilled Cheese Sandwich
- In a small bowl, mix [q:1/3] cup olive oil with 1 clove of minced garlic, 1 tbsp chopped fresh parsley, 1 tbsp vegan parmesan, and [q:1/4] tsp of sea salt and pepper. Set garlic-herb mixture aside.
- Chop and lightly sauté red onion and spinach in 2 Tbsp olive oil until wilted. Add 2 tbs vegan parmesan and the marinated artichokes. Mix, then season with salt and pepper. Set aside in small bowl for easy assembly.
- Add 1 tsp olive oil to pan over medium heat. Brush garlic herb mixture on both slices of bread.
- Place bread garlic-herb side down into pan and assemble the sandwich with spinach and artichoke mixture, jalapeño slices, and vegan cheeses. Add top piece of bread, garlic-herb side facing outward.
- Toast on one side until golden brown, then flip and toast until cheese is melted and the other side is golden brown and crispy.
Serving
- Slice grilled cheese and stack on plate, serve dipping sauce on the side. Enjoy!
Nutrition Info
1,769 Calories, 31 g Protein, 0 mg Cholesterol, 100 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 28 g Fiber, 152 g Total fat (15 g sat), 1,608 mg Sodium, [nut:5] Vitamin B12, Vitamin E, Vitamin K, Iron, Magnesium, Phosphorus, [nut:4] Folate, Zinc, [nut:3] Vitamin B1 (thiamine), [nut:2] Vitamin A, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Calcium
Spinach and Roasted Carrot Salad
Spinach and Roasted Carrot Salad
with Goat Cheese and Walnuts
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
- 1 lb whole carrots
- 1 Tbsp avocado oil
- [q:1/2] cup chopped walnuts
- 3 Tbsp extra-virgin olive oil
- 3 Tbsp unseasoned rice vinegar
- 1 tsp honey
- [q:1 1/2] tsp Dijon mustard
- 1 small shallot, thinly sliced
- 6 oz baby spinach
- [q:1/4] cup chopped fresh chives
- 4 oz soft plain goat cheese, crumbled
Directions
- Place a baking sheet in the oven. Preheat oven to 425°.
- Peel carrots and then halve lengthwise. Cut into [q:2 1/2] by [q:1/2] inch long strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes.
- While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool.
- Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl.
- In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve.
Nutrition Info
196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium
Avocado-Spinach Hummus
Avocado-Spinach Hummus
Prep Time
10 minutes
Number of Servings
8
Ingredients
- [q:1/2] head DOLE Cauliflower
- [q:1/4] cup hulled pumpkin seeds
- 2 tablespoons tahini paste
- 1 teaspoon cumin seeds
- 1 garlic clove
- 2 cups DOLE Baby Spinach
- [q:1/2] avocado
- [q:1/4] cup orange juice
- 3 tablespoons lime juice
- 2 tablespoons grated lime peel
- 1 tablespoon chia seeds
- Salt to taste
Directions
- Pull off leaves around cauliflower and break it into small florets. Place into food processor or an emulsifier blender and pulse until it becomes coarse texture of “rice”, remove and set aside.
- Combine pumpkin seeds, tahini paste, cumin and garlic clove in food processor or blender. Cover; blend until smooth. Add cauliflower, baby spinach and avocado to pumpkin seed mixture. Process until smooth.
- Season hummus with orange juice, lime juice and grated lime peel and salt to taste. Sprinkle with chia seeds before serving with sliced apple, fresh vegetables or crackers.
Nutrition Info
80 calories
Sweet Potato-Coconut Curry with Chickpeas and Spinach
Sweet Potato-Coconut Curry with Chickpeas and Spinach
Prep Time
50 minutes prep time
Number of Servings
6
Ingredients
- 2 medium-size sweet potatoes, cut into [q:3/4]-inch pieces
- 2 Tbsp melted coconut oil, divided
- Salt and freshly ground black pepper
- 3 garlic cloves, chopped
- 1 Tbsp peeled and chopped ginger
- 2 tsp curry powder
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (14.5 oz) can diced tomatoes with their juices
- 1 cup low-sodium vegetable stock
- 1 (13.5 oz) can coconut milk
- 3 cup chopped baby spinach
- 1 Tbsp lime juice
Directions
- Preheat oven to 425°.
- Toss sweet potatoes with 1 tablespoon of the oil and season with salt and pepper. Place in a roasting pan and roast until tender, approximately 30 minutes.
- Meanwhile, heat remaining tablespoon of oil in a large pan set over medium heat. Add garlic, ginger, and curry powder and sauté for one minute. Add drained chickpeas, tomatoes and their juices, and stock. Simmer mixture over medium-low heat for 15 minutes.
- Add roasted sweet potatoes, coconut milk, and spinach. Simmer for 5 minutes. Remove from heat and stir in lime juice. Season to taste with salt and pepper. Serve curry on its own or over brown rice.
Nutrition Info
Without rice: 492 Calories, 18 g Protein, 60 g Carbohydrates, 12 g Fiber, 23 g Total fat (16 g sat), 265 mg Sodium, [nutrition:5] Vitamin K, Folate, [nutrition:4] Vitamin A, Phosphorus, B6, [nutrition:3] Vitamin B1 (thiamine), Iron, [nutrition:2] Vitamin C, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, Calcium
Spicy Ditalini and Chickpea Stew
Spicy Ditalini and Chickpea Stew
Prep Time
40 minutes total time
Number of Servings
6
Ingredients
- 2 tbsp. canola oil
- 1 onion chopped
- 1 carrot chopped (about 3 oz.)
- 1 stalk celery chopped (about 1 oz.)
- 3 cloves garlic minced
- 1 tbsp. fresh gingerroot minced
- 1 tsp. each ground cumin coriander and paprika
- [q:1/2] tsp. salt
- [q:1/4] tsp. each dried oregano chili flakes and pepper
- Pinch cayenne pepper
- [q:1/4] cup tomato paste
- 3 cups/24 oz. sodium-reduced vegetable broth
- 1 can/19 oz. no-sodium chickpeas drained and rinsed
- 4 oz. ditalini
- 6 cups/4 oz. spinach
- 2 tbsp. finely chopped fresh cilantro
Directions
- Heat oil in large saucepan set over medium heat; cook onion, carrot, celery, garlic and ginger for about 5 minutes or until vegetables start to soften. Add cumin, coriander, paprika, salt, oregano, chili flakes, pepper and cayenne; cook, stirring, for about 2 minutes or until spices are fragrant. Stir in tomato paste; cook for 1 minute.
- Stir in broth, 2 cups water and chickpeas; bring to boil. Reduce heat to medium; simmer for about 10 minutes or until vegetables are tender and broth is flavourful.
- Stir in ditalini. Cook, stirring occasionally, for about 10 minutes or until pasta is tender and broth thickens. Stir in spinach and cilantro; cook for about 1 minute or until spinach is wilted.
Nutrition Info
Without yogurt: 489 Calories, 23 g Protein, 78 g Carbohydrates, 14 g Fiber, 11 g Total fat (1 g sat), 360 mg Sodium, [nutrition:5] Vitamin B6, K, Folate, [nutrition:4] Vitamin B1 (thiamine), Phosphorus, [nutrition:3] Iron, [nutrition:2] Vitamin A, B2 (riboflavin), C, E, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B3 (niacin), Calcium
Green Pasta Puttanesca
Green Pasta Puttanesca
Prep Time
20 minutes
Number of Servings
4
Ingredients
- 4 oz spaghetti
- 2 Tbsp olive oil
- 2 cloves garlic minced
- 3 Tbsp chopped green onions divided
- 1 can (14 oz.) canned artichokes in water, drained and chopped
- 2 Tbsp chopped capers
- [q:1/2] tsp anchovy paste
- 2 cups baby arugula
- 2 cups baby spinach
- 3 tbsp. thinly sliced fresh basil
- 1 tbsp. lemon juice
- [q:1/4] tsp red chili flakes optional
Directions
- Cook pasta according to package directions. Drain; reserving [q:1/2] cup pasta water.
- Heat oil in large skillet set over medium heat; cook garlic and 2 Tbsp green onions until tender and fragrant. Add artichokes, capers and anchovy paste; cook for 3 to 5 minutes or until heated through.
- Toss pasta into skillet along with arugula, spinach, basil, lemon juice and reserved pasta water until well coated.
- Sprinkle with remaining green onions, and chili flakes (if using).
Nutrition Info
Per serving (without tuna): 220 Calories, 8 g Protein, 33 g Carbohydrates, 7 g Fiber, 8 g Total fat (1 g sat), 220 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Folate, Magnesium, Phosphorus, [nutrition:1] Vitamin B3 (niacin), B6, C, E, Iron, Potassium