Veggistrone

 
Adapted from EatingWell's Veggistrone

Ingredients
2 T. extra-virgin olive oil
2 c. chopped sweet onions (2 medium)
2 c. chopped celery (4 medium stalks)
1 c. chopped red, yellow, or orange bell pepper (1 medium)
4 cloves garlic, minced
3 c. chopped zucchini
3 c. chopped cauliflower (about ½ medium)
2 c. chopped carrots (4 medium)
2 c. green beans, cut into 1-inch pieces, or frozen, thawed
8 c. low-sodium vegetable broth or chicken broth
2 15-ounce cans diced tomatoes
2 15-ounce cans garbanzo beans, rinsed
1 bay leaf
2-4 c. chopped fresh spinach or 1-2 10-ounce package frozen chopped spinach, thawed
1/2 t. salt
pepper
1 t. oregano, rubbed between palms
sprinkle ghost chili flakes
½ c. thinly sliced fresh basil
10 T. freshly grated Parmesan cheese

Directions
Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes.

Add zucchini, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more. Add broth, tomatoes, beans, and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more. Season to taste.  Discard the bay leaf.

Stir in basil. Top each portion with 1 tablespoon cheese.

Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.

Nutrition Facts

Servings 12.0
Amount Per Serving       2 cups
calories 204
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 3 mg	1 %
Sodium 634 mg	26 %
Potassium 544 mg	16 %
Total Carbohydrate 31 g	10 %
Dietary Fiber 9 g	34 %
Sugars 10 g
Protein 10 g	20 %
Vitamin A	147 %
Vitamin C	84 %
Calcium	17 %
Iron	12 %

Ramen Noodle Soup

Adapted from BBCGoodFood's Japanese Ramen Noodle Soup

Ingredients

1/2 lb. thinly sliced chicken breast
2 garlic cloves, minced, divided
2 T. soy sauce
1 quart water
2 t. chicken bullion paste
few drops fish sauce
1/4 t. Chinese five spice
dash of ghost chili flakes

1/4" ginger, finely grated
10 oz. ramen noodles, authentic handmade type, not the dried type
1 medium carrot, coarsely grated
1 T. minced cilantro
3 hard-boiled eggs, peeled and halved

Garnish:
4 small radishes, grated
sprinkle of sesame seeds
sliced green spring onions (shallots)
slivered fresh chili peppers

Directions
Marinate the chicken with 1 clove of garlic, soy sauce, and sesame oil.  Fry the chicken in a large saucepan on medium-high heat.  Put into a bowl and reserve.

Add the water and bullion to the saucepan on medium, with the ginger, five spice, fish sauce, chili flakes, and remaining garlic, and bring to a boil.  Cook the ramen according to the package directions, and remove to a separate bowl with a spider or tongs.

Return the stock to a simmer.  Add the carrot and cilantro.  Taste and adjust flavor, if necessary.

Divide the noodles into 3 soup bowls. Arrange the chicken and eggs on top of the noodles.  Divide the soup among the three bowls.  Garnish.

Nutrition Facts

Servings 3.0
Amount Per Serving
calories 445
% Daily Value *
Total Fat 8 g	12 %
Saturated Fat 2 g	9 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 259 mg	86 %
Sodium 1068 mg	44 %
Potassium 523 mg	15 %
Total Carbohydrate 61 g	20 %
Dietary Fiber 11 g	45 %
Sugars 6 g
Protein 35 g	71 %
Vitamin A	109 %
Vitamin C	36 %
Calcium	12 %
Iron	27 %

Green Chili Chicken Chowder

Adapted from EatingWell's Creamy Green Chile Chicken Soup

Ingredients
1 lb. boneless, skinless chicken breast, trimmed and diced, pre-cooked
2 c. water
2 t. chicken bullion paste
1 c. Trader Joe's Hatch Chile Salsa
1/2 c. dry white wine
1/2 c. unbleached, heritage-grain AP flour
2 c. reduced-fat milk
1/2 t. salt
1/2 t. ground pepper
1/2 t. dried oregano, preferably Mexican
1 large red potato, medium-small dice, steamed in the microwave
2 T. minced cilantro

Directions
Whisk 1/2 c. water in a bowl with wine and flour until smooth. Pour into a large saucepan on medium heat.  Add the remaining water, and whisk in the flour mixture until well combined. Stir in the chopped and pureed chilies and the chicken. Add milk, salt, white pepper and oregano; heat, stirring frequently, until steaming and hot, but not boiling, 10 to 15 minutes. Remove from the heat and stir in cilantro.

Nutrition Facts

Servings 4.0
Amount Per Serving       1 pint
calories 270
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 75 mg	25 %
Sodium 996 mg	42 %
Potassium 514 mg	15 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 1 g	3 %
Sugars 9 g
Protein 29 g	58 %
Vitamin A	16 %
Vitamin C	172 %
Calcium	15 %
Iron	7 %

Free or Inexpensive Self-Care Activities

Some options I can think of:

• Exercising.
• Baking, or cooking a tasty, healthy meal for yourself and/or others.
• Listening to favorite music, podcasts, or audiobooks.
• Doing a random act of kindness, or honestly complimenting someone.
• Talking with a friend or family member.
• Going to a park to play on the playground, to hike, to geocache, or to sit and enjoy nature.
• Making and savoring a favorite cup of tea or cocoa.
• Meditating (Here's a free 28-day guided meditation course for February, registration still open. I'm in no way affiliated with the site or the company nor am I making or promoting any purchases.)
• Creating and using a 'Happy List': When you feel emotionally stable, make a list of things that make you feel better. Keep it in easy reach so when you feel bad you don't have to think, just read and do. Some possibilities — 7-minute workout, make a favorite cup of tea or cocoa, meditate. Here's an example.
• Working on an existing hobby (without buying anything new); singing or playing an instrument.
• Napping and sleeping enough at night.
• Indulging in a tiny treat, such as a morsel of exquisite chocolate.
• Going for a walk alone, or with a pet or loved one.
• Taking a shower or bath, maybe with bubble bath, incense, or candles.
• Using a homemade skin scrub or mask.
• Painting your nails, finding a new style for your hair, flossing, etc.
• Learning something new on sites such as KhanAcademy or DuoLingo.
• Writing letters and/or sending packages to other people -- and receiving them.
• Taking a 'free' unplanned, unscheduled day.
• Volunteering.
• Read books you own, or borrow some from the library.
• Tidying or organizing an area.
• Going for a scenic drive, bike ride, or transit ride.
• Journaling or writing.
• Coloring or learning to draw.
• Trading massages with a loved one.
• Local free or Pay What You Can days at theaters, zoos, and art, history, or science museums.

Salame Protein Focaccia

Adapted from Whey Focaccia with Rosemary and Tomatoes

Ingredients
2 T. warm water
1 t. sugar
1 T. yeast

3 c. unbleached heritage-grain AP flour
1/2 c. unflavored whey protein powder, ~2 scant scoops, ~40g protein
1 t. salt
2 T. fresh rosemary, minced
4 cloves garlic, minced
2 T. extra-virgin olive oil
1 c. skim milk, warm

1-2 T. olive oil
15 slices uncured salame, chopped
1/2 large sweet onion, diced
1 cherry tomatoes, or chopped tomatoes
1/4 c. finely grated Asiago, Parmesan, or Romano cheese


Directions
In 2 T. of warm water, add the sugar & yeast and allow it to foam.

In the meantime, combine flour, whey powder, salt, garlic, and rosemary, and mix. Add 2 T. olive oil and mix. Add the foaming yeast to the flour and mix in well. Add the warm milk and knead either in your mixer or by hand. Knead until it is a smooth ball that lifts off without sticking to the sides of the bowl.

Cover and let it sit for a couple of hours -- either plastic or a damp towel.

Preheat the oven to 350˚F.

Drizzle remaining olive oil in a 9x13" glass baking dish.

Punch down the dough and toss it in the oil in the dish, using the dough to spread the oil to coat the dish, and spread the dough to fill the shape of the dish.

Sprinkle each topping in a layer, finishing with the cheese.

Let rest 20 minutes (keep covered if need be). Bake for 25-30 minutes, until you see that the crust is brown and the top is starting to brown lightly too.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 216
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 12 mg	4 %
Sodium 513 mg	21 %
Potassium 134 mg	4 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 4 g	14 %
Sugars 4 g
Protein 13 g	26 %
Vitamin A	6 %
Vitamin C	8 %
Calcium	11 %
Iron	10 %

Fennel and Potato Gratin

Adapted from Bon Appétit's Scalloped Potatoes with Caramelized Fennel and Eating Well's Fennel Gratin

Ingredients
2 T. butter
1 T. olive oil
3 c. thinly sliced fennel bulb
2 bay leaves
Salt and pepper
1/2 c. dry white wine
2.5 lbs. yellow potatoes, thinly sliced
1 large garlic clove, minced
1/2 c. heavy cream
1 c. skim milk
1 1/2 c. water
1 t. chicken bullion paste
1/2 c. asiago, parmesan, or romano, finely grated

Directions
Preheat oven to 350°.  Coat a 13x9x2” or other 3-qt. baking dish with 1 T. butter; set aside.

Heat remaining 1 T. butter and oil in a large deep skillet over medium heat. Add fennel; season with salt and pepper and cook, stirring occasionally, until fennel is evenly coated with fat and begins to sizzle, about 2 minutes. Add wine and 1 bay leaf. Cover, reduce heat to medium-low, and cook, stirring occasionally, until fennel is tender, about 20 minutes.

Uncover, increase heat to medium-high, and cook, stirring often, until liquid has evaporated and fennel is golden brown and caramelized, about 10 minutes. Add 1–2 T. water to deglaze pan, scraping up any browned bits from bottom of pan for added flavor. Discard bay leaf. Set fennel aside.
Bring remaining bay leaf, potatoes, cream, milk, water, bullion paste, and garlic to a simmer in a large wide pot (watch carefully; do not let mixture boil over). Season with salt and pepper and cover with lid slightly ajar; simmer gently until potatoes are just tender and liquid has thickened, about 10 minutes. Discard bay leaf.

Using a slotted spoon, transfer ⅓ of potatoes to prepared dish, spreading in an even layer. Season with salt and pepper and sprinkle with ⅓ of the cheese. Cover with half of fennel. Repeat process, ending with fennel. Cover with remaining ⅓ of potatoes and sprinkle with remaining ⅓ cup cheese.
Pour cream mixture over. Cover gratin tightly with foil and bake for 35 minutes. Remove foil and bake gratin until top is bubbling and golden, about 30 minutes longer. Gratin can be made 1 day ahead. Let cool; cover and chill. Rewarm, covered, in a 350° oven for 20 minutes, then uncover and cook until bubbling around edges and warmed through in the center, about 20 minutes longer.

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 173
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 23 mg	8 %
Sodium 177 mg	7 %
Potassium 529 mg	15 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 2 g	8 %
Sugars 3 g
Protein 4 g	9 %
Vitamin A	10 %
Vitamin C	33 %
Calcium	11 %
Iron	5 %

Southwest Ranch Sweet Potato Chips

Adapted from Chowhound's Sweet Potato Crisps

Ingredients
2 medium sweet potatoes, scrubbed
2 t. olive oil
1/4 t. chipotle powder
1 t. freeze-dried onion and garlic salt

Directions
Heat the oven to 375°F and arrange a rack in the middle.

Slice the sweet potatoes into very thin rounds (1/16" thick; use a mandoline if you have one) and place in a large bowl. Add the oil and seasonings and toss with until thoroughly coated.

Place the slices in a single layer on two baking sheets lined with parchment paper—the rounds can be touching but should not overlap.

Bake one sheet at a time until the edges of the chips curl up, the centers are just golden brown, and the tops are dry to the touch, about 10 minutes. Flip the chips and repeat.

Place the baking sheet on a wire rack and let the chips cool until crisp, about 3 minutes.

Using your hands, carefully transfer the chips to a serving dish. Repeat with the second sheet.

Next time try with their linked Jalapeño-Cilantro Yogurt Spread.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 147
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 0 mg	0 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 4 g	15 %
Sugars 0 g
Protein 3 g	6 %
Vitamin A	0 %
Vitamin C	29 %
Calcium	0 %
Iron	0 %

Italian Chopped Salad

Ingredients
Salad
 4 c. mixed baby lettuces
1 yellow bell pepper, finely diced
4 large cherry tomatoes, diced
1/2 English cucumber, finely diced
green onions, julienned
2 slices uncured ham (56 g), chopped
6 slices uncured salame, chopped
1 oz. fresh mozzerella, finely cubed
6 kalamata olives, finely diced
6 marinated artichoke hearts, chopped
2 boiled eggs, chopped

Dressing
2 t. lemon juice
2 t. balsamic vinegar

small handful of mixed dried herbs, crushed
2 t. sweet hot mustard


Directions
Mix the dressing.  Layer the salad ingredients, and drizzle on the dressing.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 338
% Daily Value *
Total Fat 19 g	29 %
Saturated Fat 4 g	19 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 208 mg	69 %
Sodium 1103 mg	46 %
Potassium 900 mg	26 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 6 g	25 %
Sugars 10 g
Protein 21 g	42 %
Vitamin A	162 %
Vitamin C	384 %
Calcium	20 %
Iron	34 %

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 %