Broccoli White Bean Soup

Did you know that April is National Grilled Cheese Month? I didn't, until Craig came home yesterday with some ingredients and declared his intention to make some grilled cheese. His creation, turkey breast with munster, pepper jack and barbecue sauce was AMAZING. So amazing, in fact, that we gobbled them up without even thinking of taking photos.

It's cold and raining here in Boston. After taking Archer to the dog park where he got absolutely filthy in the mud I decided I really felt like soup. After the grilled cheese extravaganza the night before, I wanted to create a soup that would go really well with grilled cheese or any other yummy sandwich. One of my favorite lunch soups is broccoli cheddar. The version at Panera Bread is phenomenal. However, it's loaded with calories and butter, cream and cheese. In thinking about how to create a healthy broccoli soup I had a brainwave: beans. Cannellini beans have a smooth and creamy texture and I thought they would be the perfect way to make a healthy, low calorie soup that is still creamy and hearty.

I used a food processor to shred garlic, onions and broccoli. You could certainly puree these, but I wanted the soup to have some small chunks for texture. I used some fresh rosemary for seasoning and topped the bowl off with a light sprinkle of tangy parmesan.

This soup was so good. It tastes comforting and creamy and, due to the protein and fiber in the beans, it is extremely filling. The best part is that it's very low in calories and takes only 20 minutes to make! Please make this soup on a cold day. It feels good and it great for you. I was especially thrilled when I calculated the nutrition info and compared it to the Panera version. A cup of my soup was extremely low in fat and sodium while being less than half the calories of the Panera version! Luckily, this recipe made about 6 12oz servings, so there is plenty for me to bring for lunch!

Here's the comparison:

My soup:
125 calories
2.9g fat
312.76mg sodium

Panera soup:
300 calories
19g fat
1250mg sodium

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Squash and Quinoa Chili - Cooking for the Week

After all the overindulgent holiday eating, it can be nice to enjoy something warm and filling, yet light. Looking at all the gorgeous fall squash still at the store, I wanted to create a healthy vegetarian chili highlighting this yummy veggie. I used quinoa, since it is packed with protein and fiber and has a lovely chewy texture that compliments the chili well. Add some beans, veggie broth and spices and you have a simple dinner that takes approximately 35 minutes to put together.

This is the first recipe in a series I'm calling "Cooking for the Week." It's a simple recipe that you can put together Sunday night and get a whole bunch of meals out of all week. I plan on taking this for lunch every day this week. The leftovers are delicious (the flavors intensify in the fridge) and are so easy to heat up and enjoy. It can be so challenging to prepare a meal every night after coming home from work, this is a simple solution that ensures you have something healthy and filling to reach for.

Full recipe after the jump!
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Curried Cauliflower and Chickpeas

As a recovering cauliflower-hater, I am enjoying coming up with new ways to enjoy it. Here is a laughable simple variation, that is both simple and super healthy. Combining chickpeas and cauliflower is a great way to whip up a protein and fiber packed dinner. Curry powder provides fabulous flavor without added calories or fat. Dry roasting the chickpeas bring out their natural flavor and compliments the smoky curry and paprika. Finish with parsley and serve with some brown rice or nan. Perfect to spice up a boring weeknight.
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Farro Salad with Roasted Vegetables

When Craig travels for work, I get to cook with some of the things he doesn't like. Tonight I decided to combine a bunch of those ingredients to make a simple and hearty fall dish. Farro is tossed with some tasty roasted veggies for a lean, filling and vitamin rich dinner. I chose mushrooms, tomatoes, eggplant and zucchini, but other veggies such as carrots, beets or sweet potatoes would work nicely as well. All you need is some olive oil, salt and pepper and you have an immensely flavorful dish that is light and easy to prepare.

Full recipe after the jump!


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Baked Pumpkin Pasta

Pumpkin puree is a flavorful and low calorie addition to any dish. I've been getting into the fall spirit and am loving adding pumpkin to everything these days. Tonight I decided to throw together a simple baked pasta dish that pairs creamy pumpkin with flavorful goat cheese and pesto for a delicious and simple vegetarian meal. Quick and easy to put together, this dish is filling but still light. This recipe makes enough for some tasty leftovers as well!

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Cuban Style Rice and Beans

Rice and beans is an ultimate comfort dish. In Cuba, this dish is referred to as Moros y Cristianos, which translates to Moors and Christians. The traditional preparation requires cooking with a ham hock and white rice. I decided to make a healthier, vegetarian version, that uses dried black beans and brown rice. The complex flavors come from the addition of a jalepeno, tomato paste and red wine vinegar. This version is low in fat and sodium, and bursting with healthy protein and fiber. It makes a great dinner and leaves plenty of leftovers for lunch!

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Orzo with Artichoke Hearts and Peas

Orzo is a small, rice shaped pasta. Whole wheat orzo is higher in both protein and fiber than brown rice and cooks in less than 10 minutes! This quick dinner highlights fresh spring produce and can be put together quickly and easily. It can be served hot or cold. Use this as a main dish or a healthy side at your next barbecue.
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Lentil Stew with Potatoes

Lentils are one of the world's most consumed foods. In addition to being cheap and easy to prepare, they are packed with filling protein. One of the worlds best plant based protein sources, they are an excellent source of iron, folate and B vitamins. I love lentils because they are comforting and filling. This is a simple and tasty dish that full of flavor as well as nutrients. Lentils, potatoes and some veggies make for a a cheap stew. Flavored with balsamic vinegar, habenero and fresh herbs, it is a healthy comfort food. I usually make this once a week or so and the leftovers last for days. Sprinkle some parmesan and black pepper and serve with some green veggies for a complete meal.

Full recipe after the jump.
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Farro and Asparagus Salad

Farro is an ancient grain that is considered the first cultivated grain in human history. Popular in ancient civilizations, it has been carbon dated back to 7700 BC in what is modern day Syria. It is a low yield crop that has largely been replaced, but is still grown in mountainous areas of Europe, most commonly in Italy, where it continues to be a popular addition to soups and stews. It is a distant cousin of modern wheat and has a similar consistency to spelt.

You can find farro at natural food stores, italian grocers and most supermarket chains in the health food isle. You can soak it overnight for a quick preparation, or cook it 40-50 minutes. When cooked it has a nutty, chewy texture. It makes a great substitute for barley or quinoa in any recipe.


Farro is an excellent whole grain that offers twice the fiber and protein of modern wheat. Different from other whole grains, farro contains a carbohydrates called cyanogenic glucosides, which have been found to stimulate the immune system, lower cholesterol, and help maintain healthy blood sugar levels. While farro does contain small amount of gluten, it's gluten molecules are weaker than wheat, making it easily digestible.

This recipe is a quick and easy salad that can be served warm or cold. Light, vitamin packed and filling, it especially delicious for lunch.


Full recipe after the jump!

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Quinoa Minestrone

In Italian, minestrone literally means "big soup". There is no set recipe for minestrone, it usually consists of a combination of seasonal veggies, beans, pasta, rice, and tomatoes. It is a thick, comforting soup that you can throw together quickly and with a variety of staples on hand. I decided to whip this up for my mom and myself, using quinoa and some organic zucchini. Quinoa makes a great addition to this soup, adding far more protein and fiber than traditional pasta. Further, since quinoa provides complete protein, this soup is a filling and simple meal. Aside from a bit of chopping, this is an easy and quick soup that you will want to eat for days. Sprinkled with some fresh parmesan, it is both comforting and healthy. This big batch will make at least 6 servings and will last about 3 days in the fridge.

Full recipe after the jump.
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Quinoa with Broccoli and Artichoke Hearts

This tasty recipe takes minutes to whip up and can be a side dish or a main course. Artichokes are loaded with fiber, Vitamin C, potassium, folic acid and magnesium. They add a great deal of flavor to this filling, antioxidant-packed dish.

Full recipe and photos after the jump.
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Turkey Fried Rice

Fried rice is a delicious, but usually calorie and sodium heavy dish. This version is packed with filling protein and vitamin-rich veggies. Ground white meat turkey, brown rice, and veggies create a tasty and simple meal that also makes a great leftover lunch. I added some fresh ginger for its antioxidant and anti-inflammatory properties and some chili oil for spice. This is Craig's favorite dinner, so I always try to make extra for leftovers.

Vegetarians can skip the turkey and substitute your favorite meat substitute or some slivered almonds.

Full recipe and photos after the jump.
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Mashed Cannellini Beans - A Quick Healthy Sidedish

This protein and fiber rich side dish is a healthier and more filling alternative to mashed potatoes. Packed with magnesium, iron and folate, cannellini beans have twice as much iron as beef! Try this quick, tasty dish tonight.

Full recipe and photos after the jump
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Quinoa Cakes

First Recipe: Quinoa Cakes

This is a multitasking recipe that can work as both a side dish and a main course. Since it take a bit of time to prepare everything, I suggest making a huge batch as I did and then making multiple meals out of it. You can easily freeze, or just bring for lunch.
Full recipe after the jump
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