Recipes

Chia Pudding

August 17, 2021 Jennifer Recipes

Chia Pudding

Recipe courtesy of Sarah Morgan.

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Prep Time 5

Chilling Time 30

Total Time 35

Course Dessert

Servings

Calories

Ingredients

1/3 cup blueberries frozen or fresh
1 teaspoon maple syrup
1 cup oat milk or other milk of choice
4 Tablespoon chia seeds
Dash of coriander optional
One handful fresh fruit of choice cut up (strawberries or mangoes work well)

Instructions

In a blender, mix blueberries, maple syrup and milk.
Pour in a medium bowl. Add chia seeds and coriander. Mix and place in the fridge for 1 ½ hours.
Stir, then add cut fresh fruit. Chill for another ½ hour, before serving.
For faster results, stir then refrigerate. Continue to stir and return to the fridge every 10 minutes, until mixture thickens, in roughly 30 minutes. Add cut fruit near the end. The recipe will be less pudding-like, but enjoyed sooner!

Video

Notes

Nutrition:
Per serving (1/2 of recipe): Calories 194; Total Fat 8g ; Sat Fat 1g; Sodium 45mg; Carbs 27g; Fiber 10g; Total Sugars 12g; Added Sugars 2g; Protein 5g; Vit D 0mcg; Calcium 275mg; Iron 4mg; Potassium 167mg; Vit K 124% DV; Manganese 37%DV; Vit C 26% DV.

Keyword blueberries

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Vegetable Dal

August 17, 2021 Jennifer Recipes

Vegetable Dal

Recipe courtesy of Sarah Morgan

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Course Main Course

Calories

Ingredients

4 stalks celery
2 carrots
1 onion
1 zucchini
½ bunch kale chiffonade ~ 2 cups (or other greens may substitute)
1 large crown broccoli separated into florets ~ 2 cups (or cauliflower)
2 Tbs ghee or coconut oil (vegan option)
2 Tbs coconut cream (taken from top of coconut milk can)
1 cup lentils red preferred, rinsed well
2 Tbs ginger fresh, minced
4 cloves garlic minced
1 Tbs tomato paste
3 cups broth – bone broth or veggie work well water is fine too
1 tsp cumin
¼ tsp turmeric or 1 tsp fresh
1 heaping tsp curry powder
Salt to taste – I used ½ tsp
Black pepper to taste
Pinch of red pepper flakes optional

Instructions

Begin by chopping all your vegetables. Add ghee or coconut oil to a pot over medium-high heat.
Add onions and sauté for one minute or more, until translucent.
Add fresh ginger, turmeric and garlic.
Sauté for a few minutes, and then add cumin, curry, red pepper flakes, ground black pepper and salt. Once aromatic, add carrots, celery and zucchini.
Mix before adding coconut cream, tomato paste, lentils and broth.
Bring to a boil, add broccoli and cover, reducing to a simmer for 20 minutes. Add leafy greens at the end and stir until wilted. Serve and enjoy over rice, greens, or plain.

Video

Notes

Nutrition:
Per serving (6 total): Calories 237; Total Fat 6 g; Sat Fat 4.2 g; Trans Fat 0, Sodium 593mg; Carbs 34g; Fiber 7.8g; Total Sugars 5g; Added Sugars 0g; Protein 11g; Vit D 0mcg; Calcium 96mg; Iron 4mg; Potassium 759mg; Magnesium 14% DV Vit B1 19% DV; Vit C 87% DV; Vit A 101% DV; Vit K1 141%.

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Cauliflower Tots

August 17, 2021 Jennifer Recipes

Cauliflower Tots

Adapted from www.Delish.com These cheesy nuggets are a tasty, golden and a bit decadent. But if you are trying to persuade the cauliflower-hesitant, this may be a good place to start!

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course, Side Dish, Snack

Servings

Calories

Ingredients

Oil
4 cups cauliflower florets, steamed and cooled (about 1/2 large cauliflower)
1 large egg lightly beaten
1 cup cheddar cheese shredded
1 cup Parmesan cheese freshly grated
2/3 cup panko or regular breadcrumbs
2 Tbsp. chives freshly chopped
A dash of salt and pepper
1/2 cup ketchup
2 Tbsp. Sriracha or other hot sauce

Instructions

Preheat oven to 375°. Lightly grease a large baking sheet, or cover with parchment paper.
Finely chop the steamed and cooled cauliflower into a rice-like consistency. Place riced cauliflower on a clean kitchen towel and squeeze to drain excess moisture.
Transfer cauliflower to a large bowl with egg, cheddar, Parmesan, panko, and chives. Mix until combined. Season with salt and pepper to taste.
Spoon about 1 tablespoon mixture and roll it into a tater-tot shape with your hands. Place on prepared baking sheet and bake for 15 to 20 minutes, until tots are golden.
Meanwhile, make spicy ketchup for dipping. Place ketchup and Sriracha in a small serving bowl and stir to combine.
Serve warm cauliflower tots with spicy ketchup.

Video

Notes

NUTRITION:
Per serving (1/6 of recipe): Calories 238; Total Fat 12g ; Sat Fat 7g; Sodium 760mg; Carbs 18g; Fiber 2g; Total Sugars 8g; Added Sugars 5g; Protein 15g; Vit D 0mcg; Calcium 382mg; Iron 1mg; Potassium 332mg; Vit C 41% DV; Vit A 25%DV.

Keyword cauliflower

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Gardner’s Shepherd Pie

May 30, 2021 Jennifer Recipes

Gardener’s Shepherd Pie

Vegetarians and meat-eaters alike will be drawn to the comforts of this colorful, delicious, gluten-free dish.

Adapted from: CleanEatingMag.com

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Prep Time 25

Cook Time 40

Total Time 1 5

Course Main Course

Servings

Calories

Ingredients

2 lbs. potatoes cut large dice (leave skin on red/yellow potatoes, peel Russets)
2 tsp. oil
1 medium onion diced
2 medium carrots sliced into 1/4 inch rounds
2 medium turnips peeled and diced small
1/2 cup peas fresh or frozen
1 bunch asparagus fresh, cut into 1/2 inch pieces (woody ends removed)
5 garlic cloves sliced thinly
2 to 3 cups low-sodium vegetable broth divided
1 large handful kale or collards (hearty greens) cut into medium pieces
1 can white beans navy or cannellini drained and rinsed
1 tspn thyme fresh, or 1/4 tsp dried
1/2 tsp each salt and pepper

Instructions

* If you don’t have all ingredients above, be creative with substitutions. Fresh green beans (1/4 lb) may replace asparagus. Or add chopped mushrooms (1 cup) for a rich taste. If extra veggies, use more broth in step #4.
Preheat oven to 400°F. Place potatoes in a large pot of salted, cold water to cover. Bring water to a boil and then reduce to a medium simmer. Cook until fork tender, 15-20 minutes. Drain potatoes well and return to pot.
Meanwhile, add oil to a large, ovenproof skillet (10-12 inch). Heat med-high and sauté onion for 5 minutes, stirring often. Add carrots, turnips, peas, asparagus, garlic and any extra veggies. Sauté 5-10 more minutes, stirring occasionally, until vegetables begin to soften and brown bits form in pan. Pour in 1/2 cup broth, scraping up the brown bits.
Add greens, white beans, spices and 1 1/2 cups broth. Simmer 5-10 minutes, until liquid thickens and reduces slightly and vegetables are fork tender. Add more broth, if necessary.
While vegetables cook, add 1/4 to 1/2 cup broth to potatoes. Mash with a potato masher until mostly smooth.
Spread mashed potatoes over top of vegetables, to edges of pan. Place skillet in the oven. Bake until vegetable liquid bubbles and potato topping begins to brown, about 20 minutes.
Remove skillet from oven and let rest 5 minutes before serving.

Video

Notes

Nutrition Info:
Per serving (8 total) green beans and mushrooms added: Calories 200; Total Fat 2g; Sat Fat 0g; Sodium 261mg; Carbs 40g; Fiber 9g; Total Sugars 7g; Added Sugars 0g; Protein 8g; Vit D 0mcg; Calcium 85mg; Iron 3mg; Potassium 954mg; Vit A 129% DV; Copper 40% DV; Folate 28% DV.

Keyword asparagus, carrots, kale, onions, peas, potato, potatoes, turnips

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Vegetable Frittata

April 25, 2021 Jennifer Recipes

Vegetable Frittata

A quick and easy breakfast or dinner meal that makes delicious use of vegetables in your fridge.

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Prep Time 15

Cook Time 35

Total Time 50

Course Breakfast, Main Course

Cuisine Italian

Servings

Calories 159.6 kcal

Equipment

2 bowls
1 cutting board
1 knife
1 skillet cast iron or oven ready

Ingredients

1 Tbsp. olive oil
1/2 medium onion diced
1 garlic clove minced
2 cups zucchini diced
1 cup red pepper diced
2 cups kale baby kale, arugula or spinach – chopped
1/2 tsp. ground black pepper
1/2 tsp salt
12 eggs slightly beaten until just blended
1/2 cup cheddar cheese or sharp cheddar, smoked colby or other favorite

Instructions

Prepare all ingredients in advance and keep separate. Preheat oven to 375 degrees F.
Heat oil in a 12 inch ovenproof skillet over medium heat. Add onion and sauté about 5 minutes until softened. Add vegetables and cook another 5 minutes. Add garlic, greens, and cook until the greens have wilted. Spread cooked vegetables evenly over bottom of skillet.
Add cheddar cheese to the bowl of slightly-beaten eggs and stir once to combine. Pour egg and cheese mixture slowly into the skillet so that it covers the vegetables evenly. DO NOT STIR.
Continue cooking on stovetop over medium heat, without stirring, for about 5 minutes. Run a spatula around edge of skillet and pull back slightly to allow some liquid egg to flow to bottom of skillet. Then put skillet in the oven and bake, uncovered, for 10 – 15 minutes, or until nicely browned and center is firm. Let sit 5 minutes before cutting.

Video

Notes

Notes:
Feel free to substitute other vegetables and herbs that you have on hand. About 3 cups of diced vegetables and 2 cups chopped greens works well.

If you don’t have an ovenproof skillet, place sautéed vegetables and greens in a lightly-oiled, 9 x 13 inch baking dish.

Add egg and cheese mixture and bake, uncovered, for 25-30 minutes.

Nutrition Facts

Vegetable Frittata

Amount per Serving

Calories

159.6

% Daily Value*

Fat

10.9

g

14

%

Saturated Fat

3.8

g

19

%

Sodium

297.8

mg

13

%

Potassium

290.7

mg

6

%

Carbohydrates

4.4

g

1

%

Fiber

1.6

g

6

%

Sugar

2.3

g

Protein

11.1

g

22

%

Vitamin A

2747.5

µg

305

%

Vitamin C

45.7

mg

51

%

Vitamin D

1.4

µg

7

%

Vitamin K

69.6

µg

58

%

Calcium

139.4

mg

11

%

Iron

1.7

mg

9

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword Eggs, frittata, root vegetables, vegetable

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Sheet Pan Huevos Rancheros

April 25, 2021 Jennifer Recipes, Uncategorized

Sheet Pan Huevos Rancheros

This sheet pan twist on the classic huevos rancheros is the perfect meal for a crowd and an easy dinner-for-breakfast treat!

Adapted from MyRecipes.com

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Prep Time 10

Cook Time 20

Total Time 30

Course Breakfast, Main Course

Servings

Calories

Ingredients

10 corn tortillas
2 teaspoons olive oil
1 teaspoon salt divided
1 1/2 teaspoons chili powder divide
2 15-oz. cans black beans drained and rinsed
2 cups pico de gallo roughly 1 and 1/2 cups chunky salsa may substitute
1 Tbsp. chipotle chiles (canned) finely chopped
1 Tbsp. adobo sauce (from 1 can)
1 Tbsp. lime juice about 1/2 lime
8 large eggs
1 cup shredded Pepper Jack Cheese or other cheese of your choice
1/3 cup fresh cilantro chopped (optional)
plain yogurt (optional)
avocado (optional)
hot sauce (optional)

Instructions

Preheat oven to 400°F. Arrange tortillas in a single layer on a lightly greased rimmed baking sheet, overlapping slightly.
Brush tortillas with oil, and sprinkle with 1/2 teaspoon each of the salt and chili powder. Set aside.
In a medium bowl, combine black beans, pico de gallo, chipotle chiles, adobo sauce, lime juice, and remaining 1/2 teaspoon salt and 1 teaspoon chili powder. Set aside.
Bake tortillas in preheated oven until lightly golden and toasted, about 15 minutes. Remove pan from oven and reduce oven temperature to 375°F.
Pour bean mixture evenly over hot tortillas, and create 8 shallow “wells” with the back of a spoon.
Crack 1 egg into each well and sprinkle pan contents with cheese. Bake at 375°F until egg whites are set and yolks are still runny, about 12 minutes. Sprinkle with optional cilantro and garnish with sour cream, avocado, and hot sauce, if desired. Serve immediately.

Video

Notes

Nutrition Info:
Per serving (8 total): Calories 324; Total Fat 13g; Sat Fat 5g; Sodium 686mg; Carbs 36; Fiber 10g; Total Sugars 3g; Added Sugars 0g; Protein 18g; Vit D 1mcg; Calcium 184mg; Iron 3mg; Potassium 515mg; Vit A 30% DV; Vit B1 30% DV; Vit B12 28% DV.

Keyword Eggs

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Rustic Cabbage, Potato & White Bean Soup

March 20, 2021 Jennifer Recipes

Rustic Cabbage, Potato & White Bean Soup

Adapted from www.simple-veganista.com

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Prep Time 15

Cook Time 40

Total Time 55

Course Soup

Cuisine American

Servings

Calories

Ingredients

1 Tablespoon olive oil
1 medium onion diced
2 carrots peeled and diced
2 stalks celery diced
2-3 cloves garlic minced
1 Tablespoon Herbs de Provence OR 1 teaspoon each dried thyme rosemary, oregano*
1 15 oz. can low sodium diced tomatoes with liquid
7 cups low sodium vegetable broth
2 medium potatoes gold or red potatoes with skin on, diced
1/2 large head cabbage sliced (green or savoy)
2 15 oz cans white beans drained and rinsed (cannellini, great northern or navy)
2 cups kale chopped, collards or escarole (optional)
salt and pepper to taste

Instructions

Prepare your vegetables, cutting in a medium dice. If cabbage is extra-large, cut slices in half.
In a large stock pot, heat oil over medium-low heat, add onions, carrots and celery (also known as Mirepoix in France), sauté for 10 minutes. Smells delicious already!
Add garlic and spices, sauté for 1 minute more or until fragrant.
Add tomatoes, broth, potatoes, cabbage, beans and optional greens. Bring to a boil, cover, reduce heat to low and simmer for 30 minutes, until potatoes and cabbage are tender.
Taste for seasoning. Add salt and pepper as needed. Enjoy!

Video

Notes

Notes:

* If Herbs de Provence are not available, substitute another combination, as suggested above. Italian Blend seasoning would also work well. A sprinkle of red pepper flakes makes for a nice addition, too. This is a great recipe for using leftover produce. If you’re missing one or two items, you can still pull this together and have a wonderful soup!

Nutrition:

Per serving (8 total): Calories 195; Total Fat 3g; Sat Fat 0g; Sodium 436mg; Carbs 36; Fiber 9g; Total Sugars 8g; Added Sugars 1g; Protein 8g; Vit D 0mcg; Calcium 99mg; Iron 3mg; Potassium 847mg; Vit A 121% DV; Vit C 41% DV; Vit K 60% DV; Vit B1 60% DV.

Keyword cabbage, carrots, potato, potatoes

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Hearty Lentil and Potato Soup

March 20, 2021 Jennifer Recipes

Hearty Lentil and Potato Soup

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Prep Time 10

Cook Time 40

Total Time 50

Course Soup

Servings

Calories

Ingredients

1 tbsp oil
1 medium onion diced
2 stalks celery diced
2 large carrots diced
1 large potatoes diced (about 1 1/2 cups)
1/2 bunch kale ribs removed and chopped finely (or half a bag of thawed from frozen kale)
1 cup dry lentils not red, rinsed and picked over
4 cups vegetable broth
1/2 tsp garlic powder
1/4 tsp cumin
1/4 tsp coriander
2 tsp red wine vinegar
Salt and pepper to taste

Instructions

Heat oil in a heavy-bottomed pot over medium heat. Add onion, celery and carrots and sauté until softened, about ten minutes.
Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and bring to a boil.
Once soup has reached a boil, reduce heat to low and simmer, covered for 20 minutes.
Add chopped potatoes and simmer, covered for 15 more minutes or until potatoes are fork tender.
Add kale and simmer, covered for 5 more minutes, or until kale is wilted.
Remove from heat and stir in red wine vinegar. Season to taste with salt and pepper.

Video

Notes

Nutrition:

Per serving (4 total): Calories 327; Total Fat 2.5g ; Sat Fat 0.8g; Sodium 410mg; Carbs 66g; Fiber 12g; Total Sugars 9g; Added Sugars 0g; Protein 13g; Vit D 0mcg; Calcium 76mg; Iron 6mg; Potassium 1648mg; Vit C 30% DV; Vit A 144% DV; Magnesium 19% DV.

Keyword potato, potatoes

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Spaghetti Squash Burrito Bowls

March 11, 2021 Jennifer Recipes, Uncategorized

Spaghetti Squash Burrito Bowls

Adapted from: Adapted from Cookie and Kate

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Course Main Course

Servings

Calories

Ingredients

Ingredients:

2 medium spaghetti squash
1-2 tsp olive oil
salt and pepper
1 jar salsa verde
1 avocado (ripe) diced

Spaghetti Squash Cabbage and Black Bean Slaw Ingredients:

2 cups cabbage purple
1 15 oz. can black beans
1 red bell pepper chopped
1/3 cup green onions (white and green parts) chopped
1/3 cup fresh cilantro chopped
2-3 Tbsp fresh lime juice 1 lime
1 tsp olive oil
¼ tsp salt
Optional: Pinch of red pepper flakes or Tbsp of minced jalapeno pepper, de-seeded

Optional Garnishes:

Chopped fresh cilantro
Crumbled feta cheese
Toasted pepitas

Instructions

Preheat the oven to 400 degrees F.
Line a baking sheet with parchment paper for easy clean-up
Cut the spaghetti squash in half lengthwise
Rub olive oil all over the squash halves
Sprinkle the insides of the squash with salt and pepper
Place them face down on the baking sheet
Roast for 40 -60 minutes until the flesh is easily pierced with a fork
Meanwhile, assemble the slaw
In a mixing bowl combine the cabbage, black beans, bell pepper, green onion, cilantro, lime juice, olive oil and salt.
Toss to combine and set aside to marinate
To assemble, use a fork to separate and fluff up the flesh of the spaghetti squash. It will look like spaghetti.
Divide the cabbage slaw into each squash “bowl” and add ¼ cup salsa verde and the diced avocado on top.
Finish to bowls with cilantro and the optional feta cheese and pepitas.

Video

Notes

**Notes:

Bowls can be stored, covered up to 3 days in the refrigerator.

Nutrition:

Keyword Spaghetti Squash, squash

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Butternut Squash Chili

March 11, 2021 Jennifer Recipes

Butternut Squash Chili

Adapted from TasteofHome.com

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Prep Time 20

Cook Time 30

Total Time 50

Course Main Course

Servings

Calories

Ingredients

1 Tablespoon oil
3/4 cup onion chopped
5 cloves garlic minced
3 Tablespoons tomato paste
2 to 3 Tablespoons chili powder
2 to 3 teaspoons ground cumin
1/2 teaspoon salt
2 cups water
1 15 oz. can kidney beans rinsed and drained
1 15 oz. can pinto beans or black beans rinsed and drained
1 15 oz. can diced tomatoes
1 15 oz. can tomato sauce
3 cups butternut squash cubed peeled, 1/2-inch cubes
1/2 cup corn optional
Splash of vinegar or lemon juice
Optional toppings: chopped avocado plain yogurt or shredded cheese

Instructions

In a large pot, heat oil and add onion. Cook over medium heat about 5 minutes, until onion is tender.
Add next 5 ingredients and cook 1 minute longer. Stir in water, both types of beans, diced tomatoes and tomato sauce. Bring to a boil, then reduce heat and stir in squash . Add optional corn, if desired. Simmer, covered, until squash is tender, 20-25 minutes. Taste and adjust seasonings as necessary. If something seems missing, try a generous splash of vinegar or lemon juice to brighten the flavors.
Eat as is, or serve topped with optional chopped avocado, yogurt and/or shredded cheese.

Video

Notes

Note:

For meat lovers, skip the oil. Instead, brown 1 pound of ground turkey or beef with the onion in step #1. Drain off excess fat and proceed with the rest of the recipe. Use low-sodium canned tomato products, if available.

Nutrition:

Per serving (8 total): Calories 179; Total Fat 3g; Sat Fat 0g; Sodium 373mg; Carbs 33; Fiber 9g; Total Sugars 8g; Added Sugars 0g; Protein 8g; Vit D 0mcg; Calcium 113mg; Iron 3mg; Potassium 518mg; Vit A 263% DV; Vit C 23% DV; Copper 32% DV.

Keyword Butternut Squash

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Chia Pudding

Ingredients 1x2x3x

Instructions

Video

Notes

Vegetable Dal

Ingredients

Instructions

Video

Notes

Cauliflower Tots

Ingredients 1x2x3x

Instructions

Video

Notes

Gardener’s Shepherd Pie

Ingredients 1x2x3x

Instructions

Video

Notes

Vegetable Frittata

Equipment

Ingredients 1x2x3x

Instructions

Video

Notes

Sheet Pan Huevos Rancheros

Ingredients 1x2x3x

Instructions

Video

Notes

Rustic Cabbage, Potato & White Bean Soup

Ingredients 1x2x3x

Instructions

Video

Notes

Hearty Lentil and Potato Soup

Ingredients 1x2x3x

Instructions

Video

Notes

Spaghetti Squash Burrito Bowls

Ingredients 1x2x3x

Ingredients:

Spaghetti Squash Cabbage and Black Bean Slaw Ingredients:

Optional Garnishes:

Instructions

Video

Notes

Butternut Squash Chili

Ingredients 1x2x3x

Instructions

Video

Notes

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