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Archives for Stacie Traylor

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Creamy Spinach and Avocado Soup with Arugula

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Spinach and arugula are rich in both chlorophyll and vitamin A. Chlorophyll is cleansing to the body's tissues and helps to strengthen teeth and gums, contributing to a beautiful smile. Avocados are a nearly perfect beauty food, packed with vitamin E, which is so important for healthy skin; they also contain the antioxidant glutathione–recognized for its anti-aging properties.
  1. In a blender, combine the spinach, arugula and water; blend until smooth. Add the remaining ingredients and blend until smooth, diluting with water if necessary to achieve desired consistency. Taste and adjust seasoning if necessary.
Notes:

Serves 2

Nutrition Information: Calories 150; Total Fat 10g; Saturated Fat 2g; Polyunsaturated Fat 2g; Monounsaturated Fat 6g; Cholesterol 0mg; Sodium 50mg; Total Carbohydrate 14g; Dietary Fiber 7g, and Protein 5g.

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Black Bean Chili

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  1. In large nonstick pot, heat oil over medium heat.
  2. Add onion, bell pepper, jalapeño and garlic and cook, stirring often, until vegetables begin to soften, 5 minutes.
  3. Add spices, tomatoes, beans and water, and simmer 15 minutes. Stir in corn and cook 1 minute.
  4. Serve this chili over quinoa, brown rice or scoop it up with corn chips. Top each serving with sour cream, avocado and fresh cilantro.
Notes:

6 Servings

Nutrition information per serving: Calories 290; Total Fat 3.5g; Saturated Fat .5g; Cholesterol 0mg; Sodium 720mg; Total Carbohydrate 52g; Dietary Fiber 17g, and Protein 16g.

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Creamy Tomato Soup

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Soups are satisfying dishes that can be enjoyed by the whole family. Serve with grilled cheese sandwiches or with a Family Salad.
  1. Melt butter in a large heavy pot over medium heat. Add thyme, onion, and garlic. Cook until onion is completely soft and translucent, 10-12 minutes. Increase heat to medium-high; add tomato paste. Continue cooking, stirring often, until paste has begun to caramelize in spots, 5-6 minutes.
  2. Add tomatoes with juices and broth to pot. Increase heat to bring to a simmer. Reduce heat to medium. Simmer until flavors meld, about 15-20 minutes. Remove soup from heat; let cool slightly. Working in small batches, purée soup in a blender until smooth. Return to pot.
  3. Stir in cream. Simmer soup about 5 minutes more to combine flavors. Season to taste with salt and pepper.
Notes:

Serves 6
Nutrition information per serving: Calories 210; Total Fat 12g; Saturated Fat 7g; Cholesterol 30mg; Sodium 760mg; Total Carbohydrate 21g; Dietary Fiber 4g, and Protein 7g.

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Tilapia tacos

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  1. Sprinkle spice mixture liberally on both sides of the fish.
  2. Heat a large nonstick skillet over medium-high heat. Add oil and then fish to pan, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork. When cool, flake with a fork.
  3. Mix avocado, salt, pepper and lime juice to make guacamole.
  4. Serve inside corn tortillas with cabbage, guacamole and salsa.
Notes:

Serves 6
Nutrition information per serving: Calories 330; Total Fat 15; Saturated 2g; Cholesterol 55mg; Sodium 340mg; Total Carbohydrate 19g; Dietary Fiber 6g, and Protein 29.g

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Penne with Broccoli Walnut Pesto

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  1. Cook broccoli in large pot of boiling salted water until just tender, about 6 minutes. Using a slotted spoon, transfer broccoli to a colander and drain.
  2. Add pasta to the same pot of water and cook until tender but still firm to bite. Drain the pasta, reserving 3/4 cup of the cooking liquid.
  3. Return pasta to the pot. With food processor running, drop walnuts and garlic through the feed tube and chop finely. Scrape down the sides of the work bowl.
  4. Add the broccoli, 1/4 cup reserved cooking liquid, oil, vinegar and crushed red pepper, and process to a coarse puree.
  5. Pour the sauce over pasta; toss over medium-low heat until heated through, adding remaining cooking liquid as needed if sauce is too thick. Season with salt and pepper.
  6. Serve with Parmesan cheese.
Notes:

Serves 4

Nutrition information per serving: Calories 570; Total Fat 24g; Saturated Fat 2.5g; Cholesterol 0mg; Sodium 115mg; Total Carbohydrate 75g; Dietary Fiber 16g, and Protein 24g.

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Beet Hummus

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  1. Boil, steam or roast beets until tender. When cool, slip the peels off, cut into large chunks and puree the beets in a blender or food processor in batches.
  2. Add the remaining ingredients except for the olive oil for drizzling.
  3. Blend until creamy, scraping down sides as needed.
  4. Adjust to taste with lemon juice, olive oil and salt.
  5. Refrigerate up to 3 days.
Notes:

Nutrition information per serving: Calories 150; Total Fat 8g; Saturated Fat 1g; Cholesterol 0mg; Sodium 30mg; Total Carbohydrate 5g; Dietary Fiber 3g, and Protein 5g.

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Pesto Potatoes with Beans

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  1. Heat oil in a large skillet over medium heat. Saute potatoes and onion about 10 minutes, or until potatoes start to soften and turn golden.
  2. Add cannellini beans, garlic and green beans, and sauté 2 minutes more. Cover skillet and cook 5 minutes more.
  3. Uncover, stir in pesto and cook about 2 minutes more. Remove from heat, garnish with basil and serve.
Notes:

Serves 4

Nutrition Information: Calories 574; Total Fat 9g; Saturated Fat 2g; Cholesterol 1mg; Sodium 35mg; Total Carbohydrates 102g; Dietary Fiber 32g, and Protein 29g.

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Hearty Greens Gratin

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  1. Bring a large pot of salted water to a boil. Add the greens and cook until just tender, about 8 minutes for kale, 2 minutes for chard.
  2. Heat your oven to 400˚F. Have a 2 quart baking dish ready.
  3. Melt 1 tablespoon of the butter and toss it in a small bowl with the breadcrumbs and a pinch of salt and a few grinds of pepper, and set aside.
  4. In a saucepan, bring the cream and garlic to a boil over medium heat, watching carefully. Once it reaches a boil turn down the heat and simmer until the cream reduces by one quarter, about 5 minutes. Remove from heat, discard garlic cloves and let cream cool slightly, stirring occasionally so a skin doesn’t form. Season with salt and pepper.
  5. Meanwhile cook the bacon until crisp. Pour off the fat, but do not wipe the pan clean. Return to medium heat and add 1 tablespoon butter and let it melt. Add the cooked greens stirring constantly, for 1 minute. Transfer to your gratin dish and spread evenly. Crumble bacon on top of greens. Sprinkle with cheese. Pour the seasoned cream over everything and top with the bread crumbs.
  6. Bake until the gratin is brown and bubbly, about 25 minutes. Let rest for 15 minutes before serving.
Notes:

Serves 6
Nutrition Information: Calories 333; Total Fat 27g; Saturated Fat 14g; Cholesterol 75mg; Sodium 354mg; Total Carbohydrates 18g; Dietary Fiber 2g, and Protein 9g.

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Roasted Cauliflower “Steaks”

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  1. Preheat your oven to 400°F.
  2. Remove the outer leaves of the cauliflower, and wash if necessary. Trim ends, but leave the core intact. Set the cauliflower right side up on a cutting board and slice in 1/2 - 3/4 inch slabs. You should be able to get two large and two medium slabs, with a little left over on each side.
  3. Season the slices with salt and pepper on both sides. Heat 1 tablespoon olive oil in a large skillet over medium high heat until it is shimmering. Add garlic and sauté for 1 minute. Add cauliflower and cook for about 2 minutes per side, until nice and golden.
  4. Transfer to a baking sheet, brush with the remaining tablespoon of olive oil and roast for about 15 minutes, or until tender.
Notes:

Serves 4

Nutrition Information: Calories 89; Total Fat 7g; Saturated Fat 1g; Cholesterol 0mg;
Sodium 132mg; Total Carbohydrates 6g; Dietary Fiber 3g, and Protein 2g. High in vitamin C.

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Broccoli with Red Pepper and Shallots

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Broccoli contains alpha lipoic acid, a substance that prevents the collagen in your legs from hardening, which is one of the main causes of cellulite. Red pepper has an abundance of vitamins C and A, great for skin, hair and nails. Almonds are loaded with vitamin E which helps protect skin from sun damage.
  1. Bring two quarts water to a boil in a large saucepan over high heat. Add broccoli and boil, uncovered, 3 to 5 minutes, until bright green and tender. Drain and rinse under cold water.
  2. Heat a 12-inch nonstick skillet over medium heat and add olive oil. When hot, add bell pepper and shallots. Cook 3 minutes, stirring occasionally. Add broccoli. Cook 4 to 6 minutes, stirring occasionally.
  3. Season with salt and pepper, to taste. Serve garnished with sliced almonds.
Notes:

Serves 4

Nutrition Information: Calories 206; Total Fat 13g; Saturated Fat 1g; Cholesterol 0mg; Sodium 308mg; Total Carbohydrates 20g; Dietary Fiber 7g; Protein 9g; Vitamin A 40%, and Vitamin C 371%.

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