BLOG
Easy Veggie Loaded Pasta Sauce
The sauce may be made ahead of time and frozen. It can be used in lasagna, on top of zucchini noodles or pasta. My family’s favorite is zucchini lasagna or zucchini noodles + red lentil noodles. If I want to really stock my freezer, I double this recipe and freeze in quart containers. Nothing beats having homemade sauce at the ready. This sauce can be used in so many different ways you’ll not tire of it! It’s versatile too, allowing you to toss in any random veggies you have in the fridge.
Combine in a large saucepan and simmer uncovered:
2 large cans (28oz each) Peeled tomatoes
4 cans tomato sauce-8 oz each
2 teaspoons salt
3 teaspoons dried oregano
2 teaspoons onion salt (can substitute onion powder and increase salt a dash)
In a separate pan sauté until golden:
2 cups minced onions
6 cloves minced garlic
1/3 cup extra virgin olive oil
2 bell peppers, diced
1 cup celery, diced
1 cup carrots, diced
Once sautéed add to the tomato sauce. You can use this same pan for browning the meat below.
In this pan brown:
2 lbs ground beef
2 tsp salt
Cook until meat loses its pink color. Drain and add to the tomato sauce above. Simmer about 2.5 hours.
Turkey Meatloaf (One for now, one for later!)
PICTURE COMING!
INGREDIENTS
2 - 2.5 lbs. ground turkey (2 packages of Aldi ground turkey = 2.5 lbs)
1 onion, diced
2 eggs
4 Tbs. coconut flour
1/2 c. Organic Ketchup, divided
4 tsp. Worcestershire Sauce
2 tsp. dried marjoram
2 tsp. dried thyme, or 3-4 tsp fresh
1 tsp. dried basil
2 tsp. salt
2 tsp. olive oil
cooking spray
2 x 9” loaf pans (or form one in a pan with wax or parchment paper, wrap tightly in saran and freeze to bake another week.
DIRECTIONS
1. Preheat oven to 350. Spray each 9” loaf pan with cooking spray and set aside.
2. Place 2 tsp. oil in a medium skillet over medium-high heat. Add onion and saute until translucent, stirring frequently, about 5 minutes. Remove from heat.
3. To the onion mixture, add 4 Tbs. of the ketchup and the Worcestershire sauce. Stir to combine and set aside to cool slightly.
4. In a large bowl, combine ground turkey, egg, coconut flour, marjoram, thyme, salt, and the onion/sauce mixture. Using clean hands, mix the ingredients until just combined and transfer to prepared pan. Use your hands or a a spatula to even out the meatloaf to ensure even cooking. Spread the remaining 2 Tbs. of ketchup on top & sprinkle with dried basil.
(note: if you are saving one meatloaf for freezing, omit topping with remaining ketchup & basil until you thaw and are ready to bake).
5. Cook at 350 for 50-55 minutes.
Flourless Blender Protein Pancakes
From freezer to table in 5 minutes! Try them and let me know what you think in the comments below.
Coach g
Flourless Banana Chocolate Chip Blender Muffins
Ever So Often You Stumble Upon THAT recipe ...
Parents ... you know. THAT recipe that your kids eat with glee and not complaint. It's not often, but it DOES happen and when it turns out to be easy and healthy I'm over the moon happy! One of my friends that I met last year on my Precision Nutrition Coaching journey introduced me to this blog, chocolatecovderedkatie. I discovered this recipe on her blog and made a few modifications. I also doubled it because a single batch is gone in one day in my house.
Think banana bread meets muffins. That's what you have here, but with the added protein power from beans and awesome healthy carbs from oats. These muffins are gooey in the middle (even more so when warm), and just freaking delightful. These muffins are supposed to be fudgy (think undercooked), not fluffy and floury like traditional muffins. Not everyone will be a fan of the texture, but I consider these a winner namely because they have passed the KID TEST in my house! My kids have gone through 3 batches in 8 days! When I first shared these with my kids I didn't tell them about the beans. I just casually said they were peanut butter/banana/chocolate chip muffins. My youngest gleefully told my husband she knew what the "secret ingredient was." He held his breath and she said "peanut butter!" Secret safe!
Well, it was safe until I paused to take photos for this post. Then she saw the beans... and she said "Wait?! What are you making?" I said "the muffins?!" ... cue the HUGE pause. As she processed this I held my breath just a wee bit ... and then quickly began to recite the awesomeness of beans (added awesome protein & fiber --- what EVERY 12 year old wants to know). To my delight she did not protest.
Just the other day my 14 year old offered these to two of his friends. He told them about the secret ingredient (the real secret ingredient) ... and they were game to try them anyway. 1/2 way through their first muffin they both declared them some of the most delicious muffins they've ever had. WIN!
Flourless Banana Chocolate Chip Blender Muffins
Ingredients
1 cup oats
1 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
3 ripe to over-ripe bananas
2 cans white beans rinsed well (and drained) or 250g cooked beans
I use great northern beans or cannelloni beans
1/2 cup peanut butter or nut butter of your choice
1/2 cup pure maple syrup or honey
4 tsp pure vanilla extract
optional ingredients to stir in: handful mini chocolate chips, crushed nuts of your choice, shredded coconut
Total Time: 20m Yield: 16 muffins
Below you see all the ingredients dumped into my blender (minus the chocolate chips which I stir in by hand).
Instructions
Preheat the oven to 350 F and line the muffin cups. Drain the beans and rinse extremely well, then pat dry. This is important because it gets rid of any bean taste. Blend all ingredients until smooth in a blender or high-quality food processor. (If using a blender without a tamper, stop occasionally to stir ingredients with a spoon so they will blend evenly.) Pour into the muffin cups – don’t overfill or they will rise and then sink in the centers. Bake 20 minutes. They will look underdone – let sit 20 minutes and they will firm up.
Below you'll see I added mini-chocolate chips (really upping the kid fan factor here!) and on the right - the muffins (I used tall liners from Ikea so they look deceptively small).
Muffins last for 3-4 days refrigerated or 2-3 weeks frozen.
Again, this recipe was adapted by this original post, by the chocolatecovderedkatie blog.
If you try them - please post your thoughts in the comments section!
The Banana Chocolate Chip Flourless Blender Muffins I Stumbled Upon ... SO Glad I Did!
5 Points Soup
Batch cooking a wholesome versatile vegetable soup!
5 Points Soup. I nicknamed this soup 5 Points because it reminds me of an intersection (5 Points) in Atlanta, GA close to where I grew up. It's a big intersection uniting 5 streets in a hip part of town.
At its base, this soup is an intersection of ingredients that marry so many wholesome vegetables together. It's versatile, easy, and oh so delicious. I make the recipe in a HUGE stock pock (link to the stock pot under the picture). This soup is a template to which I can create a new soup, as I thaw each frozen container and turn it into something different, by adding a different protein. See the recipe below, and all of the varying protein ingredients which allow you to turn this into a soup, a gumbo, keep it vegetarian, or not; the possibilities are pretty much endless.
A 20 quart stockpot is perfect for this soup!
In the summer this soup is a bit more labor intensive for me. I'll add links in my notes to the steps I use to take advantage of the summer bounty from my garden and the farmer's market. In the winter I buy everything frozen and use a giant can of tomatoes from Costco as the base for this soup. This is the quickest, least time-consuming method. However, if you aren't afraid of a little more time involved I encourage you to TRY the summer fresh veggies option; the flavor is exceptional with fresh produce. In the winter or anytime of year when you need time shortcuts (like all the time, right?!) ... grabbed the frozen veggies and get started.
Ingredients
3 T Extra Virgin Olive Oil
2 large onions, chopped
4 cloves garlic, chopped
8 ribs celery, chopped
Sauté the above until hot, then add a water to 5" of the top of the pot (do NOT overfill with water or you'll run out of room; you can always add more). This is where I'm admittedly more type-B'ish (a RARE occurrence I assure you!)... I just add a bunch of water to the largest pot I can use (20 quarts is a BIG pot)! Again - only add water to within 5" of the top of the pot. Add:
1/2 t. salt & pepper each
2 T Tony Chachere's Creole Seasoning
Bring to a rolling boil and boil for 1 hour. Then add:
12-15 Med-Large Fresh tomatoes. If you are local, there's a great little market called Frank's Produce in Columbia that sells a box of second tomatoes for $14. I used 1/2 of the box for this recipe, using these steps to skin & seed the tomatoes. It was quick and easy. Quick option: 28oz of canned diced tomatoes.
1 quart or 2 pints of fresh chicken stock, or quick option: 2 15oz cans chicken broth
Cook 45 mins. Then add:
3 ears of corn, shucked & kernels off each ear, or quick option: 1 bag of frozen corn
4-6 carrots, chopped or quick option: 1 bag of frozen carrots
1 small head of red or green cabbage, chopped
15-20 pods of okra, ends trimmed and sliced in 1/2" pieces, or quick option: 1 bag of frozen okra
Cook another 20 mins. Then add:
1 cup fresh green beans, chopped or quick option: 1 bag frozen green beans
1 cup fresh lima beans or quick option: 1 bag frozen lima beans
Cook an additional 20 mins, then turn off heat source and let it cool before packaging for freezing.
Approximately 20 quarts ready for freezing. Grab a container, thaw and add protein of choice for a quick dinner. For a variety of soup options, you can add kidney beans, sausage, shrimp, or chicken. TIP: I freeze without the protein, then create variety within my dinners by changing up which one I add. This allows me to serve this soup to my family 2-3 dinners a month without complaint.
Sealed and ready for the freezer. I use 16oz Ball jars. Perfect for the grab and go lunch. I love the jars and Ball brand screw top plastic lids. Just remove the lid and thaw/reheat in the microwave for an awesome lunch on the go.
If you want to freeze smaller portions for lunches, another great option is the 8oz ball jars. The wide mouth because makes it much easier to eat soup straight from the jar. You can use the same wide mouth plastic lids for the 8oz and 16 oz jars.