Southwest Turkey Soup

Here it is, just in time for all the turkey leftovers that will be found tucked in the fridge tomorrow.  If your family is anything like mine, Dad will buy THE biggest turkey he can find... even if it's just to feed a family of four.  And there are always a tremendous amount of leftovers.  As many turkey sandwiches as we can eat, and we still can't get through all the deliciousness.

My  advice... take your leftover turkey, make this soup and freeze at least half.  Then you have a healthy meal ready to go in the next few weeks when you are in the midst of holiday crunch time!  And, it's always nice to add a little variety to your leftovers.

Today, and everyday, I am thankful for all of you reading this!  I hope everyone has a beautiful Thanksgiving Day, and you find the time to truly count your blessings.   Here's to our good health!  This one goes out to all the soup guys out there...

Turkey Tortilla Soup

2 Tb olive oil

2 bell peppers, diced

1 onion, diced

2 celery stalks, diced

3 cloves garlic, minced

1Tb chili powder

1Tb cumin

1Tb fresh oregano (or 1tsp dried)

1tsp ground coriander

¼ tsp salt

½ tsp ground black pepper

4 cups chopped leftover turkey

32 ounces low sodium chicken broth

2 cans diced tomatoes, no salt added

1 can black beans, rinsed and drained

1 cup frozen corn kernels

1. In a large saute pan, heat olive oil over medium heat.  Add the bell peppers, onion, celery and garlic.  Saute over medium, stirring frequently, until veggies are tender, about 10 minutes.  
2. Stir in your spices: chili powder, cumin, oregano, coriander, salt and pepper.  
3. Then add your vegetable mixture to your crock pot, along with your leftover turkey (yay leftovers!), chicken broth, tomatoes, black beans and corn.  Cook on low for at least 4 hours.  
4. Enjoy with a dollop of guacamole, fat free Greek yogurt, and a sprinkle of cilantro.  

Curried Cashews

As you are gearing up for Thanksgiving travel and black Friday shopping, remember to plan ahead to stay on track with your healthy eating plan.  Nuts make a great portable snack- buy individual pre-portioned packs to store in your car, carry on, purse, or pocket. Or, better yet... make your own roasted nuts and portion about 1/4 cup in snack-sized bags. 

Try this yummy, warm and toasty recipe to keep on hand for when you are out and about this week.


Curried Cashews
Makes about 12 servings (1/4 cup each)

3 cups unsalted, raw cashews
3Tb lemon juice
2Tb curry powder
1tsp turmeric
1Tb coconut sugar
1tsp salt
1/4 tsp cayenne

Preheat oven to 300 degrees.  Line baking sheet with aluminum foil. 

Whisk together lemon juice, curry, turmeric, coconut sugar, salt and cayenne.  Pour over cashews and toss until evenly coated.  Spread evenly on baking sheet.  Cook in preheated oven for 20-25 minutes until browned, stirring every 10 minutes. 

Let cool completely.  Stir in airtight container.

Recipe Facts

Serves: 12.0
Portion Description: 1/4 cup
Preparation Time: 5 minute(s)
Cooking Time: 20 minute(s)

Nutrition Facts per serving (40)g

Calories: 203.8
Fat Calories: 141

Total Fat 16g

  Saturated Fat 3.2g

Cholesterol 0mg

Sodium 200.1mg

Total Carb 12.8g

  Dietary Fiber 1.4g

  Sugars 2.6g

Protein 5.4g

   

24% Carb

10% Protein

66% Fat

DIY Honey Mustard Almonds

Just a handful a day!!!

It's no secret that almonds are a healthy snack.  The mono-unsaturated fats help to optimize our serum cholesterol levels, and along with the fabulous fiber, phytochemicals and antioxidants that almonds provide, may help us decrease our risk for cardiovascular diseases. 

Just 1 ounce of almonds (about 24), also provides us with ~7gm of protein, roughly the amount in 1 egg.  This combination of protein, fiber and fats makes for a great satiating snack between meals.  And the best part is that nuts are wonderfully portable- keep a small baggie in your desk, car or purse so that hunger is never an excuse to stop for a less optimal meal.  

And the greatest part about making your own? DIY is much more economical than shelling out anywhere from 3-7 bucks on each small container of nuts in the grocery store!

Start by whisking together your honey mustard mixture... 

Then, toss your almonds in the sauce until well coated.  

Then, you just spread evenly on your prepped backing sheet, and cook at 300 degrees, stirring every 10 minutes until almonds are fragrant and browned, about 30 minutes total.

Soooooo, easy right??!!

Honey Mustard Almonds

3 cups raw almond

1/4 cup honey (preferably local)

1Tb Dry Mustard Powder

1/2 tsp salt

1/2 tsp paprika

1.  Preheat oven to 300 degrees.  Line baking sheet with parchment paper or foil and lightly coat with non-stick spray.

2. Whisk together honey, mustard, salt and paprika.  Pour over almonds and mix well to evenly coat. 

3. Spread almonds on baking sheet and bake for 25-30 minutes until slightly browned, stirring every 10 minutes.

4. Pour almonds into shallow container to cool.  Stir frequently to keep the almonds from sticking together when cooled.  Store in an airtight container for about a week.

Recipe Facts

Serves: 12.0
Portion Description: 1/4 cup
Preparation Time: 10 minute(s)
Cooking Time: 30 minute(s)

Nutrition Facts per serving (38)g

Calories: 191.7
Fat Calories: 132

Total Fat 15g

  Saturated Fat 1g

Cholesterol 0mg

Sodium 97.2mg

Total Carb 10.9g

  Dietary Fiber 4g

  Sugars 6.8g

Protein 7g

21% Carb

14% Protein

65% Fat

Spice Sweet Potato Protein Pancakes

I am up to my neck in sweet potatoes right now... stocked up big time at Drumberheller's Orchard when we were last in VA.  I am not complaining... love me some sweet potatoes and the versatility they lend themselves to in all kinds of recipes.  Roast them with some chili powder and cayenne for a smoky sweet side dish, or "bake" in the microwave and stuff with black beans, cheddar and salsa for a vegetarian quick meal, or add a little cinnamon and pumpkin pie spice for a sweeter twist.  

I went with the latter option in my spiced protein pancakes.  I've posted on protein pancakes before- they are quick, they are nutritionally balanced, they freeze well, and even picky eaters won't notice the difference between these and your classic, "out of the box" pancake variety!  

I personally always double the recipes for a grab-n-go breakfast option for the work week.  

And to keep with the Fall flavor profile I have been LOVING over the past couple weeks, I made a quick pumpkin-y topping in lieu of dousing these babies in syrup.  

So, here ya go... quick and easy... start by throwing all your pancake ingredients into a food processor (oats, eggs, mashed sweet potato, cottage cheese, baking powder, cinnamon, pumpkin pie spice, maple syrup).  

And blend until smooth... use a rubber spatula to scrape the sides of the bowl as needed.

Next, use 1/4 cup measuring cup to portion out pancake mixture onto hot skillet.  Use  a spoon to smooth down into a pancake- the batter will be thicker then your run of the mill, boxed (read nutritionally-void) pancake mix.  Keep heat to medium low, and after 3-4 minutes (or when pancakes start to firm and brown), flip and cook the other side.

The recipe will make about 12 pancakes (4 servings, of 3 pancakes each).  

Meanwhile, while your pancakes are cooking, you can make your topping.  Whisk together 1/3 cup plain, non-fat Greek yogurt, and 1/4 cup jarred pumpkin butter.  Yup, it's that easy folks.  While pumpkin butter does have added sugars, we are keeping the portion minimal (just 1Tb per serving), and we are adding the protein-packed Greek yogurt to help the sweet flavor go a little further.  

Next, all you do is plate your pancakes, drizzle the pumpkin-yogurt topping over top, and sprinkle with a few pepitas (hulled pumpkin seeds) for a little crunch... not to mention some extra healthy fats and protein :)

Spiced Sweet Potato Protein Pancakes

Makes about 12 pancakes (4 servings)

1 cup cooked, mashed sweet potato

1 cup oats

1 cup fat-free cottage cheese

2 eggs

1Tb maple syrup

1tsp pumpkin pie spice

1tsp cinnamon

1tsp baking powder

1/3 cup nonfat Greek yogurt

1/4 cup pumpkin butter

4Tb pepitas (hulled pumpkin seeds)

1. Add sweet mashed sweet potato, oats, cottage cheese, eggs, maple syrup, pumpkin pie spice, cinnamon and baking powder to food processor.  Blend until smooth, scraping bowl with spatula as needed.

2. Heat skillet over medium-low heat.  Add 1/2tsp coconut oil, then spoon out ¼ cup pancake batter and use a spoon to smooth into a circle.  Repeat with batter until you have about 4 pancakes in your skillet.  Cook about 4 minutes, per side and flip.  Repeat with remaining batter until all pancakes are cooked

3. Meanwhile, whisk together yogurt and pumpkin butter.  Use as a topping for pancakes, along with a  sprinkle of pepitas.  

Recipe Facts

Serves: 4.0
Portion Description: About 3 pancakes
Preparation Time: 5 minute(s)
Cooking Time: 15 minute(s)

Nutrition Facts per serving (240)g

Calories: 319.3
Fat Calories: 70.4

Total Fat 8g

  Saturated Fat 1.8g

Cholesterol 106.7mg

Sodium 377.5mg

Total Carb 44.6g

  Dietary Fiber 5.2g

  Sugars 17.6g

Protein 18.7g

Show micronutrient details 
RDI Comparison

55% Carb

23% Protein

22% Fat

Southwestern Sweet Potato Souffle

After spending a weekend in the mountains of Schuyler, VA earlier this month, Sonny and I made our usual trip to Drumheller's Orchard where we STOCKED up on all kinds of apples and sweet potatoes.  I haven't had a chance to make any apple recipes yet (hoping I can get to that next week), but the Fuji apples have made some wonderful snacks!

I have managed to tap away at some of my sweet potato stock- we've roasted, mashed and baked, and I'm planning on making some sweet potato protein pancakes for tomorrow.  And this healthy casserole-style meal I made last week is definitely worth sharing.  The recipe is packed with nutrient-dense vegetables- but no one will consider this "health food" when noshing through the smoky-sweet, flavor-packed bites!

First, start out by steaming your chopped carrots and sweet potatoes- the carrots will take a little longer to steam so start with just the carrots and add the potatoes about 15 minutes in.  Reserve some of your steaming liquid, about 1/2 cup.  

While your skin-loving, beta-carotene rich veggies are cooking, start on your sauteed vegetables.  This recipe is all... "veggies on veggies on veggies!"  Heat a large (like, the largest you have) saute pan or even sauce pan with your oil, then add in your onion, bell pepper, mushrooms and garlic.  Saute over medium until veggies are tender and onions are translucent.  Stir often so garlic does not burn.  When vegetables are soft and beautiful, turn off the heat and stir in your beans and corn.  

Then, when your orange vegetables are fork tender, transfer them to a large bowl.  Add in 1/2 cup reserved steaming liquid and beat with a hand mixture until mostly smooth... small chunks of carrots and sweet potato are A-ok!  Then, add in your eggs, chili powder, cumin, salt and ground black pepper.

Lightly coat a 9x13 baking dish with non-stick spray or olive oil.  Stir the shredded cheddar and your sauteed veggie-bean-corn blend into the mashed sweet potato mixture, and spread into your prepared baking dish.  Place that bad boy in the oven, and take care- that dish will be heavy!

Bake until set and browned on top.... you will know it's ready when your house smells like southwestern paradise and your mouth is uncontrollably watering.  

For a dose of heart-healthy fat, and yummy creamy goodness, I added a dollop of guacamole.  And since this was a refuel meal after a tough squat-packed workout, I also added a poached egg for an additional protein punch.  So good, so good, so good.

Southwestern Sweet Potato Souffle

3 cups peeled and chopped sweet potatoes

2 cups peeled and chopped carrots

3 eggs, slightly beaten

1Tb chili powder

1Tb cumin

¼ tsp salt

¼ tsp ground black pepper

2Tb olive oil

1 onion, diced

1 bell pepper, diced

8oz mushrooms, diced

2 cloves garlic, minced

1 can black beans, rinsed and drained

1 cup frozen corn kernels

1 cup sharp cheddar cheese. 

1. Preheat oven to 375 degrees and lightly coat 13x9 baking dish with non-stick spray.  Set aside.

2. Steam carrots and sweet potatoes until fork tender- carrots will require a slightly longer steaming time, so start them and add the sweet potatoes 15 minutes later.  Reserve ½ cup steaming liquid.

3. With a hand mixer, beat the steamed potatoes and carrots with the ½ cup reserved liquid until fairly smooth (some chunks remaining are fine).   Then, add in one beaten egg at a time, along with chili powder, cumin, salt and pepper.  Mix until well combined. 

4. While sweet potatoes and carrots are steaming, start on your veggies.  Heat olive oil over medium low in large sauté pan.  Add onion, bell pepper, mushrooms and garlic and cook until tender, about 10 minutes, stirring occasionally.  Remove from heat and stir in beans and corn. 

5. Stir veggie mixture into mashed sweet potatoes.  Stir in cheese and spread evenly in prepared baking dish.  Bake at 375 for about 35 minutes until slightly browned on top.

6. Serve with mashed avocado and a poached egg on top.