Creamy Corn & Roasted Red Pepper Soup with Chile Lime Cilantro Crema

 

Ingredients

1/2 large sweet onion, finely diced
2 c. finely diced red and/or orange bell peppers
2 quarts Creamy Roasted Red Pepper & Corn Chowder, Trader Joe's brand suggested
1/8 t. ghost chili pepper flakes, to taste
1 c. frozen petite sweet corn
1 can black beans, drained and rinsed, optional
2 oz. pepperjack cheese
1 c. plain 2% Greek yogurt
2 T. lime juice
1/4 c. minced cilantro

Directions
Mix first five ingredients (through corn) in a medium pot on medium high heat and bring to a simmer.  Stir in cheese and optional beans, and warm.  Meanwhile mix yogurt, cilantro, and lime juice in a small bowl.  Serve soup with a large dollop of crema.

Nutrition Facts
Servings 6.0  (2 c. + 1/4 c. crema)

Amount Per Serving, w/o beans calories 328 % Daily Value * Total Fat 11 g 16 % Saturated Fat 5 g 25 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 30 mg 10 % Sodium 949 mg 40 % Potassium 341 mg 10 % Total Carbohydrate 49 g 16 % Dietary Fiber 4 g 18 % Sugars 22 g Protein 16 g 31 % Vitamin A 16 % Vitamin C 87 % Calcium 23 % Iron 9 %

Honey, Fig, and Goat Cheese Protein Muffins

Adapted from Eating Well's Honey- and Goat Cheese-Filled Fig Muffins

Ingredients
3/4 c. crumbled soft goat cheese, 100g
2 T. honey
1 t. freshly grated lemon zest
1 1/4 t. vanilla extract, divided
1 1/4 c. unbleached heritage grain all-purpose flour
3/4 c. unflavored whey protein powder, ~3 scant scoops, ~60g protein
1 1/2 t. baking powder
1/2 t. baking soda
1/4 t. salt
1 large egg
3 large egg whites, 6 T.
1/2 c. packed brown sugar
4 t. lemon juice
3/4 scant c. skim milk
1/2 c. plain 2% Greek yogurt
1 1/4 c. chopped dried Mission figs (Reduce to 1 c.)

Directions
Preheat oven to 400°F. Line 12 (½-cup) muffin cups with paper liners or coat with cooking spray.

Thoroughly combine goat cheese, honey, lemon zest and 1/4 t. vanilla in a small bowl. Set aside. Whisk flour, baking powder, baking soda and salt in a large bowl. Lightly beat egg and egg whites in a medium bowl; add brown sugar and the remaining 1 t. vanilla, and whisk until the sugar is dissolved, about 1 minute. Mix lemon juice, milk, and yogurt to make a buttermilk substitute.  Gradually whisk egg mixture into buttermilk mixture until smooth. Add the wet ingredients to the dry ingredients and stir until just combined; do not overmix. Fold in figs.

Spoon half the batter into the prepared muffin cups. Add 1 generous t. of the reserved cheese filling to the center of each muffin, and cover with the remaining batter. (The filling should not be visible.)

Bake the muffins until the edges start to brown and the tops spring back when gently pressed, 13 to 15 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack to cool.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 210
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 181 mg	8 %
Potassium 149 mg	4 %
Total Carbohydrate 35 g	12 %
Dietary Fiber 2 g	8 %
Sugars 22 g
Protein 12 g	24 %
Vitamin A	3 %
Vitamin C	2 %
Calcium	11 %
Iron	6 %

Hot & Sour Egg Drop Soup

 

Adapted from Egg Drop Soup Recipe


Ingredients
1 quart water
4 t. chicken bullion paste
6 green onions, greens thinly sliced, whites thinly sliced separately
1/2-inch knob of ginger, finely minced
4 mushrooms, thinly sliced
1/4 t. five-spice powder
1-2 T. lemon juice
1-2 T. dry white wine
1-2 T. rice vinegar
sprinkle ghost chili flakes
pepper
kosher salt
4 t. cornstarch, divided
4 whole eggs

Directions
Combine stock, spices, scallion whites, ginger, and mushrooms in a small stockpot and bring to a boil over high heat. Reduce to a bare simmer and cook for 30 minutes, and season to taste with salt.

Combine 1 tablespoon cornstarch with 1 tablespoon water in a small bowl and mix with a fork until homogeneous. Whisk into broth and bring to a simmer. Reduce heat to low.

Whisk together eggs and remaining teaspoon cornstarch until homogeneous. Transfer eggs to a small bowl and hold the tines of a fork or two chopsticks over the edge of it. Swirl the soup once with a large spoon, then slowly drizzle egg mixture into soup. Allow soup to sit for 15 seconds, the stir gently to break up the egg to desired size. Sprinkle with scallion greens and serve.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 267
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 372 mg	124 %
Sodium 3135 mg	131 %
Potassium 228 mg	7 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 4 g	16 %
Sugars 7 g
Protein 19 g	39 %
Vitamin A	13 %
Vitamin C	16 %
Calcium	9 %
Iron	17 %

Stevia-sweetened Tazo Passion Tea Lemonade

 
Adapted from DIY Starbucks Passion Tea Lemonade

Ingredients
4 oz. strong brewed Tazo Passion Tea
2 t. stevia powder
4 t. lemon juice
8 oz. water
4 oz. ice

Directions
Mix in a pint jar, screw on the lid, and shake vigorously.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 4
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 21 mg	1 %
Total Carbohydrate 1 g	0 %
Dietary Fiber 7 g	29 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	13 %
Calcium	0 %
Iron	0 %

Blueberry Orange Protein Muffins

Adapted from Eating Well's Blueberry-Orange Muffins

Ingredients
1 1/2 c. all-purpose, unbleached, heritage-grain flour
3/4 c. unflavored whey protein powder, ~3 scant scoops, ~60g protein
1 1/2 t. baking powder
1/2 t. baking soda
3/4 t. salt
1 t. ground cinnamon
1 large egg
1 large egg white
1/2 c. packed light brown sugar
1 c. plain 2% Greek yogurt
1/2 t. orange extract
1/3 c. orange juice
2 T. melted butter
1 t.  vanilla extract
1 1/2 c. blueberries
1 t. raw sugar

Directions
Preheat oven to 400°F. Coat 12 muffin cups with nonstick cooking spray.

Whisk flour, protein powder, baking powder, baking soda, salt and cinnamon in a large bowl.

Whisk egg, egg white, and brown sugar in a medium bowl until smooth. Add yogurt, orange zest, orange juice, butter, and vanilla; whisk until blended.

Make a well in the dry ingredients; add wet ingredients and stir with a rubber spatula until just combined. Fold in blueberries.

Spoon batter into prepared muffin cups. Sprinkle tops with raw sugar. Bake until tops are golden and spring back when touched lightly, 20 to 25 minutes. Cool for 5 minutes on a wire rack. Loosen edges and turn muffins out onto rack to cool completely.

DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 147
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 249 mg	10 %
Potassium 97 mg	3 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 1 g	4 %
Sugars 8 g
Protein 10 g	20 %
Vitamin A	3 %
Vitamin C	9 %
Calcium	6 %
Iron	5 %

Smoked Salmon Cream Cheese

Ingredients
8 oz. Neufchâtel cheese
8 oz. dry smoked peppered salmon, broken into small flakes
1/4 c. finely minced sweet onion
1 T. lime juice

Directions
Mix all ingredients in a small bowl.

Nutrition Facts
Servings 16.0

Amount Per Serving        1 oz.
calories 59
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 175 mg	7 %
Potassium 26 mg	1 %
Total Carbohydrate 1 g	0 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 5 g	10 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	2 %
Iron	0 %

Lemon Curd Berry Porridge

 
Ingredients
1/2 c. skim milk
1/2 c. water
1/4 t. ground Saigon cinnamon
1/2 t. vanilla extract
pinch powdered lemon zest
few drops lemon extract
1/2 c. whole, rolled oats

Toppings
1 t. lemon curd
1/4 c. frozen blueberries or raspberries


Stovetop Directions
Add milk, water, spices, and extracts to a small saucepan and heat on medium until simmering.  Add oats, stir, and reduce to low, cooking while stirring occasionally.  Serve in a bowl; stir in lemon curd and berries.

Microwave Directions
Add dry ingredients to a large microwave-safe bowl and stir.  Replace water with additional skim milk.  Add wet ingredients and stir.  Cook 2-3 minutes on high (depending on microwave power).  Stir in lemon curd and cook another 1-2 minutes.  Stir in berries and enjoy! 


Lemon Curd Raspberry Porridge is shown with ruby red grapefruit wedges and Southwest Scramble, which are not included in the following calculations.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 239
% Daily Value *
Total Fat 3 g	5 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 7 mg	2 %
Sodium 59 mg	2 %
Potassium 230 mg	7 %
Total Carbohydrate 43 g	14 %
Dietary Fiber 5 g	21 %
Sugars 14 g
Protein 9 g	19 %
Vitamin A	5 %
Vitamin C	8 %
Calcium	16 %
Iron	9

Chocolate Milkshake Whey Protein Smoothie

Adapted from Men's Health's Double Chocolate Mint Smoothie

Ingredients
1 T. cashew butter, salted
6 ice cubes, ~4-6 oz. -- freeze coffee milk for more intense flavors
1/2 c. whole milk
1/2 oz. 72% dark chocolate
2 T. unsweetened cocoa powder
1/2 t. vanilla extract
1/2 t. espresso powder
few drops orange extract
pinch cayenne
dash cinnamon
2 t. raw sugar
1-2 scoops whey protein powder, enough to add 20g protein

For Orange Chocolate, increase the orange extract to 1/8 t. or add frozen orange juice concentrate
For Mint Chocolate, omit the orange extract and add a few drops of peppermint extract

Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the chocolate, and protein powder and freeze silicon 1 oz. ice cube trays. Unknown number of cubes + protein powder + chocolate in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 


Nutrition Facts
Servings 1.0

Amount Per Serving
calories 371
% Daily Value *
Total Fat 19 g	29 %
Saturated Fat 8 g	39 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg	5 %
Sodium 91 mg	4 %
Potassium 527 mg	15 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 4 g	18 %
Sugars 16 g
Protein 29 g	59 %
Vitamin A	4 %
Vitamin C	0 %
Calcium	29 %
Iron	15 %

Caprese Chicken Bowl with Balsamic Quinoa [WIP]

Adapted from Caprese Chicken Quinoa Bake Chicken Caprese Quinoa Salad TheIronYou's Key West Chicken Bowls with Lemon Quinoa

This is delicious, but a bit time-consuming and needs some adjustments to the macronutrients.  I'll probably skip the pesto in favor of basil chiffonade and sprinkled asiago and pine nuts.  For a salad, I'd skip the quinoa.  If I want the quinoa, I'd probably convert this to a baked hot dish.

Ingredients
Quinoa
1 c. quinoa
1/2 T. olive oil
2 c. water
1 T. balsamic vinegar
1 t. chicken bullion paste
1/4 t. salt
1/4 t. fresh ground black pepper
1/2 T. butter

Pesto
2 c. basil leaves
1/3 c. pine nuts
1/3 c. grated parmesan, asiago, or romano cheese
3 T. olive oil

Chicken *** COOK DIFFERENTLY NEXT TIME ***
1 lb. chicken breasts
1 bay leaf
several peppercorns
salt
1/2 c. white wine
splash of balsamic vinegar
1/4 large sweet onion, slivered
2 cloves of garlic, smashed
enough water to cover the chicken

Sauce *** May not need the sauce if I incorporate the flavors into the chicken cooking ***
2 T. balsamic vinegar
2 T. honey
1 T. olive oil
1/4 t. salt
1/4 t. finely minced fresh rosemary
1/4 t. fresh ground black pepper
1/2 T. garlic, minced
2 t. honey mustard

Salad
6 c. mixed salad greens
36 cherry tomatoes, quartered
18 ciliegine mozzarella balls

Directions
Quinoa
Place quinoa into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
Heat a splash of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
Add 2 cups of water and ¼ teaspoon of salt. Bring to a rolling boil, lower to a simmer (turn heat down to the lowest setting), cover, and cook for 15 minutes.
Remove from the heat and let stand for 5 more minutes, covered.
Fluff the quinoa gently with a fork (you should see tiny spirals separating from and curling around the quinoa seeds.)
Stir in the olive oil, balsamic vinegar, zest, salt, and pepper.

Pesto
While quinoa is cooking, combine pesto ingredients in a food processor and blend for about 2 minutes, scraping down the sides every 30 seconds.

Chicken *** COOK DIFFERENTLY NEXT TIME ***

Meanwhile, put chicken breasts, salt, spices, wine, and aromatics in sauce pan and add water until just covered. Bring to a boil and then cover, reduce to a simmer and cook for 8 to 10 minutes, or until chicken is cooked through. Remove chicken and place in a large bowl. Shred chicken using two forks.

Sauce *** May not need the sauce if I incorporate the flavors into the chicken cooking ***
Mix ingredients in a small saucepan and simmer to reduce.  Toss with chicken to coat.

Salad
Layer 1/6 of the greens, quinoa, chicken, tomatoes, cheese, and pesto. 

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 633
% Daily Value *
Total Fat 32 g	50 %
Saturated Fat 12 g	60 %
Monounsaturated Fat 10 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 97 mg	32 %
Sodium 7044 mg	294 %
Potassium 608 mg	17 %
Total Carbohydrate 39 g	13 %
Dietary Fiber 4 g	16 %
Sugars 11 g
Protein 40 g	80 %
Vitamin A	81 %
Vitamin C	23 %
Calcium	14 %
Iron	29 %

Stevia-Sweetened Ginger Limeade, Plain or Sparkling, or "Ginger Ale"

Ingredients
1 T. stevia powder
1 T. lime juice
1/2 t. fresh grated ginger
14-16 oz. ice cold water or plain seltzer
tiny sprinkle each of ground coriander, ground cardamom, and cayenne, optional, for "ginger ale"
1 drop orange extract, optional, for "ginger ale"

Directions
Add stevia, ginger, juice, and optional spices and extract to a pint glass.  Stir vigorously, muddling the ginger a bit, and add enough water to make a pint.

Concentrated Option
Add 1/2 c. stevia powder, 1/2 c. lime juice, and 4 t. fresh grated ginger with enough cold water to fill a pint jar.  Mix 1:8 concentrate:water in a glass to drink.  Enjoy!


Nutrition Facts
Servings 1.0

Amount Per Serving
calories 30
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 4 mg	0 %
Potassium 18 mg	1 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	8 %
Calcium	0 %
Iron	0 %