A Winter Meal 2011
Spinach and Lentil Soup- 1 T olive oil
- 1 medium yellow onion, chopped (1 cup) - 3 cloves garlic, minced (1 1/2 tsp) - 1 tsp ground cumin - 1 tsp ground coriander - 1 tsp paprika - 1 10-oz package spinach, loosely chopped - 1/8 tsp Tabasco or hot pepper sauce - 1 tsp oregano - 1 cup lentils, rinsed and picked through - 7 cups chicken or vegetable stock - 1 tsp sea salt - 1/4 tsp freshly ground pepper - 2 T tomato paste 1. Heat oil in a soup pot over medium heat. Sauté the onion and garlic in the oil until onion is soft and golden. Add cumin, coriander, and paprika. Stir and cook until the aromas strengthen. 2. Add chopped spinach to the sauté and cook until it wilts. 3. Add Tabasco, oregano, lentils and stock to the pot. 4. Bring soup to a boil, then reduce to simmer. Cook covered for about 50 min. 5. Add salt, pepper, and tomato paste. Simmer for 10 more minutes. Serves 7-9 (Adapted from Wholehearted Cooking) Baked Salmon w/ Veggies- 2 sweet potatoes
- 1 large carrot, sliced - 4 oz. asparagus - 4 oz. spinach - 1/4 cup olive oil - 1/4 tamari - 2 large leeks, sliced - 3 scallions, sliced - 2 T chopped fresh dill - 1 T chopped fresh basil - 4 6-oz wild salmon fillets - 4 T unsalted butter - 2 cups arugula 1. Preheat oven to 450. 2. Fill large pot with water and steam sweet potatoes and carrots for 5 min. Add asparagus and steam for another 5 min. 3. Transfer veggies to a large bowl. Add olive oil, tamari, leeks, scallions, dill, and basil. Toss well. Season to taste with pepper. 4. Place 4 large foil sheets on a baking sheet. Spray foil with nonstick spray. 5. Place spinach on each foil sheet and then top with a salmon fillet. Season with pepper. 6. Spoon veggie mixture on sides of salmon. Top with 1 T butter. Wrap foil around salmon and seal. 7. Bake until opaque, about 16 min. 8. Serve over a bed of arugula Serves 4 No-Bake Apple Walnut TartCrust:
- 2 1/2 cups walnuts - 1 1/2 cups de-pitted dates (Medjool dates work well) - Sea salt to taste Filling: - 5 apples (or substitute pears) - Juice of 1 lemon in 2 cups water - 1/4 tsp cinnamon - 1/2 tsp allspice - 1/8 tsp ground cloves - 2 T honey - 1/2 cup apple juice - 1/4 cup raisins 1. Combine walnuts and dates in food processor. Process until well mixed and ground, but not smooth (about 30-40 seconds). Press evenly into a 9 inch tart pan. Refrigerate while making filling. 2. Peel and core apples. Thinly slice apples. Place prepared apples into lemon water while prepping the remaining apples (this step can be omitted). Drain well in colander when done. 3. Place apples in a large skillet with remaining ingredients and cook for about 10 min, stirring frequently on medium heat. 4. Remove apples with a slotted spoon into a bowl and cool completely. 5. Reduce liquid to about half the volume and cool slightly. 6. Spread apples evenly over the crust. Brush apple juice-syrup mixture over apples. Refrigerate tart. Can be topped with vanilla yogurt if desired. Serves 10 (Adapted from www.WHFoods.com) |
Nutrition FactsThis soup is low in cholesterol and is a good source of vitamin C, riboflavin, niacin, B6, iron, and potassium. It is also a very good source of vitamin A, K, and folate. The soup has a low glycemic index.
Calories- 140 Total Fat- 5 g Saturated fat- 1 g Monounsaturated fat- 2.5 g Cholesterol- 6 mg Dietary fiber-3g Sugar- 5 g 48% carbs 29% fat 23% protein 
Nutrition FactsThis dish is a very good source of B12 and is also a good source of vitamin A, K, niacin, and selenium. The salmon is also a wonderful source of omega-3 fatty acids.
Calories- 593 Total Fat- 36 g Saturated fat- 7 g Monounsaturated fat- 16.9 g Cholesterol- 102 mg Dietary fiber- 5 g Sugar- 4 g Omega 3- 2442 mg Omega 6- 1663 mg 21% carbs 54% fat 25% protein 
Nutrition FactsThis easy-to-make dessert is a fun way to get the sweetness of apples and honey without too much added sugar. It is very low in cholesterol and sodium but high in manganese. It also has a vegetarian source of omega 3's (walnuts). Be aware that is does have a high amount of natural sugars.
Calories- 326 Total Fat- 19 g Saturated fat- 2 g Polyunsaturated fat- 14 g Cholesterol- 0 mg Dietary Fiber- 6 g Sugar- 31 g Omega 3- 2667 mg 44% carbs 50% fat 6% protein |