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Four Ingredient Broccoli Egg Muffins take 5 minutes to assemble and make a healthy, portable, protein packed breakfast or snack.

Do you need a 5 minute recipe that is healthy and filling? These simple egg cups couldn’t be easier! Broccoli isn’t usually my favorite egg add-in, but I had this combo at my friend’s house and I really liked them.

Plus, I always have broccoli in the fridge and often am looking for new ways to use it. All you need is eggs, plain Greek yogurt, broccoli and a little cheese. Of course salt and pepper don’t count in the 4 ingredient list, but you’ll want some of that too. I added fresh herbs from my garden to half and left half plain for the kids.

The great part about these egg cups is there is no prior cooking so it’s literally assemble and bake. You can use whatever cheese you like- cheddar, fontina, gouda, swiss, etc.

Of course you can try different combos if you don’t like broccoli (it’s not my kids favorite, unfortunately).

And another great thing about this recipe, is the simplicity. This is one the kids could make!

Other veggie combos (especially great if you have leftover vegetables from dinner):

  • Potato and bacon
  • Zucchini and onion
  • Kale and sausage
  • Bell pepper and onion
  • Mushrooms and spinach
  • Asparagus and herbs

I would normally sauté my veggies for a few minutes before adding, which is why leftover veggies makes this so nice. The broccoli in this recipe is raw and cooks perfectly though in the 20 minutes.

Eating protein at each meal helps you stay full longer and rebuilds those muscles after a good workout. Pop these in a baggie and you can take them with you to the gym or work! They can be eaten warm or cold!

Looking for other egg recipes? Try:

4 Ingredient Broccoli Egg Muffins- so simple! #4ingredient
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Broccoli Egg Muffins
 
Prep time
5 mins
Cook time
20 mins
Total time
25 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 12
Ingredients
  • 8 large eggs, beaten
  • ½ cup plain Greek yogurt
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 3 cups small broccoli florets (~3 per muffin cup)
  • 1 tablespoons cheese per muffin cup
Instructions
  1. Preheat oven to 350 degrees. Combine eggs, yogurt, salt and pepper in a bowl. Whisk together.
  2. Grease a 12 cup muffin tin with a little olive oil or cooking spray. Place ~3 small florets in each cup, top with 1 heaping tablespoon of shredded cheese. Top with fresh chopped herbs if using.
  3. Pour egg mixture evenly amongst each cup, or use a measuring cup to scoop some out and pour into tray.
  4. Bake for 20 minutes. If needed, broil for a minute or two if for a little browning (be careful to watch them during this time).
3.2.2925

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This Green Berry Smoothie Bowl is fun to make and eat, plus it’s a great way to get vitamins and minerals.

I have partnered with Dannon Light & Fit to promote Yogurt for Every Diet. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments. 

Fruits, vegetables, yogurt, you name it…you can blend it up in this Green Berry Smoothie Bowl for good nutrition to start your day.

It would be hard for me to pick one diet pattern as the “right diet”. Every person has different needs, different likes and dislikes which all play a role in what they eat. For example, some people require lower fat, others need fewer carbohydrates, depending on their medical conditions, activity level and food tolerances.

Therefore, when others are omitting an entire food group from their diet, it doesn’t automatically make it right for you.

Light & Fit Yogurt can fit into a variety of diet patterns and choices. Along with following the Dietary Guideline recommendations, yogurt can be part of healthy lifestyle choices including Mediterranean-style, vegetarian and low-carbohydrate diets.

The 2015-2020 Dietary Guidelines for Americans recommend increasing intake of nutrient-dense foods, such as fat-free or low-fat dairy products, like yogurt. Yogurt is nutrient-dense and many are a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurt.

One my favorite ways to enjoy yogurt is in a smoothie or smoothie bowl. I also love that this is a bonafide way to get kids to eat vegetables!

This is a fun way for kids to get involved in the kitchen. Let them have a hand at topping their smoothie bowl- you can use a variety of nuts, seeds like chia or flax, pepitas, fruit, drizzle of nut butter, honey and/or granola.

Healthy choices don’t have to be boring. With a balanced variety of delicious choices, Dannon Light & Fit has better for you options that also fit your active lifestyle.

#AD Green Berry Smoothie Bowl> Yogurt for Every Diet @lightandfit #lightandfit #Yum
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Follow Light & Fit on Instagram and check out their site www.lightandfit.com for more product info and yummy recipes.

5.0 from 1 reviews
Green Berry Smoothie Bowl + Yogurt for Every Diet
 
Cook time
5 mins
Total time
5 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 2
Ingredients
  • ½ cup almond milk
  • 5.3 ounce Dannon Light & Fit Original Vanilla Greek Vanilla nonfat Yogurt
  • 1½ cup baby spinach
  • 1½ frozen strawberries
  • 1 frozen banana
  • 1 kiwi, peeled
  • 1 teaspoon Spirulina powder
  • Toppings:
  • 2 diced strawberry
  • ½ diced kiwi
  • ½ banana, cut in slices
  • 2 tablespoons unsweetened coconut
  • 1 tablespoon chia seeds
  • 1½ tablespoon almond butter
Instructions
  1. Blend all smoothie ingredients in high speed blender. Pour into 2 bowls. Top with desired toppings and dig in.
3.2.2925

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Kale Caesar Pasta Salad is a great vegetarian pasta salad packed with kale, avocado and a simple homemade Caesar dressing.

I think I can official say it…..summer is here!  Our last day of school was yesterday, which I made through with minimal tears, and we are ready for some down time.

I have nothing on the agenda for the next few weeks other than the pool and some R&R.

When it comes to cooking, I tend to keep things cool in the kitchen. Salads, and I’m not talking a dinky side salad, are the perfect summer food!

Between the whole grain pasta, high fiber kale and satiating high fat avocado, this one was really filling! Plus, it gets bonus points for being great for leftovers.

Since there is not meat in it, this salad will last for a good 4-5 days in the fridge. Hello meal prep!

This recipe only uses 6 ounces of pasta, about half of a small box, which balances out the vegetable to carb ratio.

This salad has a simple (anchovy-free) Caesar dressing made from pantry staples. The Parmesan cheese holds up well to the kale.

And to kick off summer, I’d love to hear what you are up to! Do you have any fun plans? The Big Island, Hawaii awaits us, as long as mother nature can cooperate.

And off topic, if you are looking for any help with nutrition, meal plans, weight loss, etc., please leave me a message via the contact form or any of my social media channels. I’d love to hear from you and see what you need!

Stay cool, friends.

Kale Caesar Pasta Salad- gluten free + vegetarian= the perfect meal prep!
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XOXO

Kale Caesar Pasta Salad with Avocado
 
Prep time
15 mins
Cook time
20 mins
Total time
35 mins
 
Kale Caesar Pasta Salad is a great vegetarian pasta salad packed with kale, avocado and a simple homemade Caesar dressing.
Author: Melanie F. | Nutritious Eats
Recipe type: Lunch
Serves: 6
Ingredients
  • 6 ounces pasta of choice, gluten free if needed
  • 6 cups chopped kale
  • ¾ cup cherry tomatoes
  • ½ large avocado
  • For the Dressing:
  • 5 tablespoons mayonnaise (1/4 cup + 1 tablespoon)
  • 3 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • ⅓ cup grated parmesan cheese
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • ¼ teaspoon black pepper
Instructions
  1. Cook pasta according to the directions. When it's done, set aside to cool (place in refrigerator if needed to speed up the process).
  2. Meanwhile make dressing (this can be done a day or two in advance): whisk together mayonnaise, lemon juice, Dijon, Parmesan cheese, olive oil, garlic and pepper.
  3. In a large bowl, combine kale, tomatoes, avocado and pasta. Toss with dressing. Enjoy or refrigerate until ready to eat.
Notes
Gluten free pasta hardens up a bit the next day so I recommend making this the same day you plan to serve it or use regular pasta which has a better chewiness when leftover.
3.2.2925

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Serve this Easy Homemade Granola with milk, over Greek yogurt or straight from the tin for a healthy breakfast or snack! Made with rolled oats, coconut, seeds, nuts and fruit- the perfect combo!

This post in sponsored by NOW Foods. Free product and compensation was provide, however all opinions are my own.

Easy Homemade Granola is a cinch to make with the right pantry staples. When summer rolls around hot oatmeal might take a backseat, but there are a variety of ways to incorporate oats into your meal plan, such as with baked goods, cold cereal like granola or or even smoothies.

It’s been awhile since I made granola and since my family goes through cereal like it’s going out of style, I knew they’d enjoy it (spoiler alert: they devoured the batch in 3 days).

NOW Foods sells my favorite natural foods staples and having my pantry stocked allows me to create healthy snacks, like easy homemade granola, with ease.

Granola is easier to make than you think and only takes a few minutes to assemble. The hardest part is waiting for it to bake. You can change up your add-ins depending on what you have or like- any dried fruit or nuts work like pecans, walnuts, dried apples, apricots, etc. Chocolate chips also make a yummy addition.

You’ll bake your base and then add in the dried fruit after it comes out of the oven.

If you feel overwhelmed getting healthy staples in your house, check out nowfoods.com and order some basics like nuts and seeds, dried fruit, grainscooking and finishing oils like coconut oil (THIS is the one I used in this recipe).

You can trust NOW Foods’ ingredients for not only quality, but affordable prices. I have been to their headquarters and have seen firsthand the amazing quality control they stand behind. You can read more about my visit here. They not only sell natural food products, but also supplements, essential oils, beauty and health products.

What else can you create with some of NOW Foods amazing products?

Before you grab the recipe, enter our giveaway to win some of the products used in making this granola (items subject to substitutions): Rolled Oats, Unsweetened Coconut flakes, Maple Syrup, Sunflower Seeds, Pineapple Rings. Just enter vie the Rafflecopter below and a winner will be announced the end of next week! Thank you to NOW Foods for hosting the giveaway.

To buy NOW Foods’ great products go to www.nowfoods.com. And follow NOW Foods on Facebook, Instagram and Twitter.

a Rafflecopter giveaway

5.0 from 1 reviews
Easy Granola
 
Prep time
10 mins
Cook time
60 mins
Total time
1 hour 10 mins
 
Author: Melanie F. | Nutritious Eats
Recipe type: Breakfast
Serves: 8
Ingredients
  • ¼ cup orange juice
  • ¼ cup + 1 tablespoon maple syrup
  • ¼ cup coconut oil (or other neutral oil), plus 2 teaspoons for baking tray
  • 3 cups rolled oats
  • 1 cup sliced almonds
  • ½ cup shredded unsweetened coconut
  • ½ cup sunflower seeds
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger
  • pinch of salt
  • ½ cup dried cranberries
  • ½ cup dried unsweetened mango, bite size pieces (tip: use kitchen scissors to cut the mango into little pieces, which is easier than using the knife)
  • ½ cup dried pineapple bites (the NOW Foods dried pineapple comes in rings, which you can also cut into a small dice using scissors)
Instructions
  1. Preheat oven to 300 degrees. Drizzle 2 teaspoons of coconut oil on a jelly roll pan (cookie sheet with edges).
  2. In a medium to large saucepan, stir together orange juice, maple syrup and coconut oil over medium heat for a minute or two. Turn off heat and set aside.
  3. In a large bowl, combine oats, almonds, unsweetened coconut, sunflower seeds, cinnamon, ginger and salt. Pour dry ingredients into the saucepan and stir well to coat the oats with the wet ingredients, then transfer oat mixture onto the prepared baking tray.
  4. Bake for 45 minutes, stirring once halfway through. You want it lightly golden brown and a little dry to touch. It will also harden up as it cools down so I leave it in the oven for an additional 10 minutes with the oven turned OFF. If after 45 minutes yours looks too brown, remove it from the oven to cool.
  5. Stir in dried fruit and enjoy with milk or over yogurt.
3.2.2925

#AD Easy Homemade Granola… great with yogurt, milk or straight out of the jar @nowfoods
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Orzo Chickpea Pasta Salad is a great summer side filled with feta, dill and lots of lemon.

 

Orzo Chickpea pasta salad is a light, flavorful pasta salad with the zesty flavors of lemon and feta; garbanzo beans bump up the protein in this simple side. It’s a great side to eat with this Lemon-Dill salmon.

It is so refreshing and lemony and easy. Easy is key. Plus, it’s great leftover and is meant to be eaten chilled or room temp which makes it an ideal make-ahead dish.

Perfect for picnics, to pack in your lunch or to have at home for a quick meal. Don’t you just love having good stuff leftover in your fridge? This holds up well for a few days so it can definitely get you through a few meals.

Another benefit of mixing the orzo with the beans and feta, you are getting more protein and less carbohydrates per serving. When my husband and I eat this we get about 6 servings out of the dish (3/4 to 1 cup) using 1 cup of uncooked orzo, which means you’re only getting half of a serving of pasta each time you eat it. This is filling and satisfying!

If your kids wouldn’t eat this, then you could cook up extra orzo and toss it with some pesto or a little butter.

This post was originally published July 2011. Original photos below:

Orzo Chickpea Pasta Salad- great for the summer! #vegetarian
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Orzo Chickpea Pasta Salad
 
Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 6
Ingredients
  • 1 cup uncooked orzo
  • 1 can chickpeas (garbanzo beans), washed and drained
  • ½ cup sliced green onions
  • ½ cup crumbled feta
  • ¼ cup fresh dill, chopped
  • ¼ cup lemon juice (about 2 lemons)
  • 3 Tablespoons olive oil
  • 1 garlic clove, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
Instructions
  1. Cook orzo in boiling water according to package directions. Drain, rinse in cold water and set aside in a large serving bowl.
  2. Once cooled down a little, add garbanzo beans, green onions, feta and chopped dill.
  3. Mix lemon juice through black pepper in a separate small bowl and stir with a whisk. Pour lemon dressing on to pasta salad and stir well. Refrigerate until ready to eat.
3.2.2925

Recipe modified from Cooking Light 

 

 

 

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Nutritious Eats by Melanie - 3M ago
Greek Quinoa Salad is loaded with Mediterranean flavors and is a great make-ahead vegetarian and gluten free salad.

Greek Quinoa salad will be a great meal prep item or one that you could pair with a variety of dishes such as chicken shawarma sandwiches, Greek meatballs, or just a side of hummus and pita.

Are you still trying to figure out ways to eat quinoa? One of my favorite ways to use it is mixed in salads. I find that the salad dressings really jazz up the otherwise sort of odd-tasting quinoa. Make-ahead salads like this one are great because they are chunky enough to not get soggy and the flavors get better with time.

And if you’re like me, it’s time to start thinking of summer swim season and eating a little lighter foods.

 

This one is also so simple to make, your kids could help. Chop veggies…..

Stir in cooled quinoa, dressing and stir!

I took this to my parents when they got back from a week long hospital visit, among some other meals such as soups and pasta. It’s nutritious and you’ll feel good about eating it!

As always, love to see what you’re making so make sure to tag @nutritiouseats on Instagram when you try something!

Looking for other dishes to go with this Greek Quinoa Salad? Try….

Need a great make-ahead salad? Mediterranean Quinoa Salad is tasty vegetarian + gluten free
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Mediterranean Quinoa Salad
 
Prep time
10 mins
Cook time
15 mins
Total time
25 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 6
Ingredients
  • 1 cup quinoa, cooked according to package instructions
  • 1¼ cup halved cherry tomatoes
  • 1¼ cup chopped seedless cucumber
  • ½ cup feta cheese
  • ½ cup sliced kalamata olives
  • ½ cup thinly sliced red onion
  • 1½ cup packed flat Italian parsley, chopped
  • Dressing:
  • ⅓ cup lemon juice
  • ¼ cup olive oil
  • ½ teaspoon salt
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • ¼ teaspoon black pepper
Instructions
  1. Start by cooking the quinoa. This can be done ahead so it can be cooled or quinoa will need to be placed in the fridge for a bit to cool. Mix cooled quinoa with the rest of the salad ingredients (tomatoes through parsley).
  2. In a bowl whisk together dressing ingredients. Pour dressing over salad. Refrigerate and enjoy throughout the week.
3.2.2925

 

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Turkey Meatloaf Muffins are high protein, individual portions of your favorite comfort food, lightened up a bit- a great kid-friendly or meal prep dish.

I know I have been MIA, but it has been a busy couple weeks with family visits, Easter, a family hospitalization, etc. Life is good though and I am happy that things are getting back to the usual schedule.

I am a fan of all things mini, even food! These turkey meatloaf muffins are portion perfect when you are craving that comfort food. I find the size makes them more kid friendly and they are easy to portion out if you are meal prepping.

You can always swap out the turkey for lean beef, but I just prefer poultry.

I love these little turkey meatloaves with mashed or oven roasted potatoes. If you are trying to keep your carbs a little lower, try this trick- steam some cauliflower and mash it with a little potato to give you a lighter mashed potato side dish.

If you are into meal prepping, these are great because they reheat well, you could even freeze some and they would make a great lunch paired with some veggies and a carb. I love the BBQ/kethcup/hot sauce topping.

Looking for other great meal prep meals?

Tools used in making this recipe:

A good nonstick muffin tray such as this one or this one (seems like this one would be easier to clean).

Let me know what you’ve been cooking!

Craving comfort food but need smaller, healthier portions? Try these Turkey Meatloaf Muffins
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Turkey Meatloaf Muffins
 
Author: Melanie F. | Nutritious Eats
Ingredients
  • 1¼ lb (20 ounce) lean ground turkey (recommend using lean instead of very lean so it will be too dry)
  • ½ teaspoon olive oil
  • ⅓ cup diced onions
  • 2 eggs, beaten
  • ⅓ cup breadcrumbs (regular or gluten free)
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon Worcestershire sauce
  • 3 Tablespoons ketchup, divided
  • 3 Tablespoons BBQ sauce, divided
  • Tabasco sauce optional
Instructions
  1. Preheat oven to 350 degrees.
  2. Spray a nonstick muffin pan with cooking spray or brush with oil.
  3. In a small saucepan over medium heat, add olive oil and diced onions. Sauté for a 3-4 minutes then transfer to a large bowl.
  4. Add ground turkey, beaten eggs, bread crumbs, garlic powder, salt, pepper, Worcestershire sauce, 1 tablespoon of ketchup and 1 tablespoon of bbq sauce. Mix together well.
  5. Scoop ⅓ cup of meat mixture and fill muffin pan coated in cooking spray (will fill 8 muffin cups). Mix remaining 2 tablespoons of ketchup with 2 tablespoons of barbecue sauce. Using a spoon, divide evenly among mini meatloaves.
  6. Bake for 30 minutes. Let the loaves stand in the pan for 5 minutes before removing. Serve with additional barbecue sauce and/or tabasco. Yield 8 mini meatloaves.
Notes
Feel free to add in things such as: grated parmesan cheese, fresh parsley, dried oregano, extra veggies and/or tabasco sauce.
3.2.2925

 

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Cherry Almond Cheesecake Oat Bran Bowl is a tasty and quick fix breakfast that is high in protein and fiber, making you you feel fuller longer.

Disclosure: I was asked to participate in the #BetterBowl18 campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

Move over smoothie bowl, there is a new quick-fix breakfast in town! Love all things oats? We sure do and think you’re going to crave this yummy Cherry Almond Cheesecake Oat Bran Bowl, a healthy and simple breakfast using Hodgson Mill’s Oat Bran.

Post-spring break calls for hearty, but healthy breakfasts to get us ready for shorts and tank tops. Oat bran bowl is your answer!

Oat bran is naturally sodium, sugar and cholesterol free and has the benefits of being packed with fiber and protein. There are 5 grams of fiber and 7 grams of protein in one serving of oat bran and that doesn’t include any toppings you might add.

Hodgson Mill Oat Bran Cereal is made from top-quality oats grown in America’s heartland. Just like oatmeal, there are a plethora of ways to top your bowl, from sweet to savory, making it the perfect healthy and hearty breakfast. Plus, oat bran is done cooking in just a minute or two which is great for busy mornings.

I am sharing a recipe which elevates a plain grain into something more! Cherry Almond Cheesecake Oat Bran Bowl is tart, sweet, creamy and crunchy all at the same time.

Frozen cherries are perfect because you can enjoy them year round and as they defrost they create a perfectly sweet juice. To make the “cheesecake” flavor, I mixed some cream cheese with cherry Greek yogurt and a drizzle of agave. Mixing almond extract into the oat bran gives it that extra almond flavor.

Oats, and specifically oat bran, contain soluble fiber. This type of fiber is linked to decreases in blood pressure and bad cholesterol, as well as improvements in weight management, blood sugar management, and digestive health.

Bran is a part of all grains- it’s the fibrous outer layer of each kernel that protects the seed from damage. Generally bran is sifted off and removed when grains are refined into flours like all-purpose, so you lose those nutrients if you only eat foods with refined flours and starches.

Look for whole grains throughout your day to boost nutrition with every bite!

So let’s recap why you should be eating oat bran:
  • nutritious whole grain
  • high fiber, high protein
  • affordable
  • cooks in 2 minutes
  • enjoyed hot or cold, sweet or savory

Be sure to follow Hodgson Mill on Facebook, Twitter, Instagram & Pinterest for more delicious, healthy recipes! And tag me @nutritiouseats if you make it!

5.0 from 5 reviews
Cherry Almond Cheesecake Oat Bran Bowl
 
Prep time
5 mins
Cook time
2 mins
Total time
7 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 2
Ingredients
  • ½ cup oat bran cooked per package directions
  • 2 cups water
  • ¼ teaspoon almond extract
  • 2 tablespoon cream cheese
  • 5.3 ounce container Cherry Greek yogurt
  • ½ teaspoon agave
  • ⅔ cup frozen cherries, slightly defrosted
  • 2 tablespoons sliced almonds
  • 1 graham cracker sheet, crumbled
Instructions
  1. In a small bowl whisk together cream cheese, yogurt and agave. Set aside. Set cherries out to defrost or place in microwave for 15 seconds (I prefer mine slightly cold). Cook oat bran according to package instructions. Divide amongst 2 bowls. Top each bowl with half of yogurt mixture, ⅓ cup cherries, 1 tablespoon sliced almonds and half of the graham cracker crumbs. Dig in and enjoy!
Notes
I do not sweeten my oat bran because the toppings have enough sugar to sweeten it up, but feel free to adjust as needed. You can stir a little sweetener directly into the hot cereal such as agave, honey, brown sugar or stevia. You can also prepare your oats using milk in place of water.
3.2.2925

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Curried Lentil soup is vegan,  protein packed and naturally gluten free. Perfect for a simple meatless meal.

This curried lentil soup is the perfect thing to make when you are craving a healthy and filling meatless meal. It would be great to add to your meal prep as it is keeps will in the fridge for days.

Hot, cold, hot, cold. That pretty much sums up the weather here in Texas. Spring is on the way, but some evenings are definitely still screaming soup weather.

During Lent, my family always eats more meatless meals, but I actually whipped this up one night when I was trying to use up some leftover fridge and pantry items. Then it evolved a bit as I made it again so I have two simple versions to share with you.

The first time I made this soup, I did not use coconut milk. It was a thicker lentil soup, but my son really enjoyed it. My husband preferred it the second time when I added the coconut milk so I am including both versions.

This is a super inexpensive meal, not to mention nutritious with the high fiber and protein rich lentils + veggies. I am going to make a batch to freeze soon because having soup stocked in the freezer is the best.

The Easiest Curried Lentil Soup – vegan + gluten free!
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Here is what the soup looks like without the coconut milk.

Looking for other soup ideas?

HELPFUL TOOLS USED IN MAKING THIS DISH AND RELATED LINKS:

  • Immersion Blender– I don’t use this a ton, but it is totally worth owning for when you need to quickly puree something. It doesn’t take much room in my cabinet and I’ve had it for ages.
  • Small soup pot (3-4Q)– this doesn’t make a ton of soup so you won’t need a huge pot unless you plan to double the recipe.

5.0 from 2 reviews
The Easiest Vegan Curry Lentil Soup
 
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 6
Ingredients
  • 2 teaspoons olive oil
  • ¼ of a large onion, diced
  • 2 carrots, diced
  • 1 large clove garlic, minced
  • 1 cup lentils
  • 1 teaspoon curry powder (up to 2 teaspoons if you prefer a stronger curry flavor)
  • ¼ teaspoon ginger powder
  • ¼ teaspoon turmeric
  • ¼ teaspoon cayenne
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 2 cups vegetable broth
  • 2 cups water
  • 1 (14-ounce) can coconut milk
  • 1 cup frozen cut green beans
  • fresh chopped cilantro for topping
Instructions
  1. In a medium size pot, heat olive oil over medium heat. Add onion, carrots and garlic. Sauté veggies for 5 minutes. Add lentils, spices, broth and water and bring to a boil. Reduce heat to simmer for 25 minutes. Add coconut milk and frozen cut green beans and cook for 5 more minutes. You can serve as it is or blend some of the soup (I just use my immersion blender and blend some of the soup for about 15-20 seconds) or transfer about a third of the soup mixture to a blender, blend and then add it back to the pot (but that is optional). Taste and add additional salt to your taste. Top each bowl with a tablespoon of chopped cilantro.
Notes
If you want the lower fat version, substitute 1 more cup of broth for the coconut milk. It will be a thicker lentil soup, but naturally low in fat.
3.2.2925

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Curried Lentil soup is vegan,  protein packed and naturally gluten free. Perfect for a simple meatless meal.

This curried lentil soup is the perfect thing to make when you are craving a healthy and filling meatless meal. It would be great to add to your meal prep as it is keeps will in the fridge for days.

Hot, cold, hot, cold. That pretty much sums up the weather here in Texas. Spring is on the way, but some evenings are definitely still screaming soup weather.

During Lent, my family always eats more meatless meals, but I actually whipped this up one night when I was trying to use up some leftover fridge and pantry items. Then it evolved a bit as I made it again so I have two simple versions to share with you.

The first time I made this soup, I did not use coconut milk. It was a thicker lentil soup, but my son really enjoyed it. My husband preferred it the second time when I added the coconut milk so I am including both versions.

This is a super inexpensive meal, not to mention nutritious with the high fiber and protein rich lentils + veggies. I am going to make a batch to freeze soon because having soup stocked in the freezer is the best.

The Easiest Curried Lentil Soup – vegan + gluten free!
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Here is what the soup looks like without the coconut milk.

Looking for other soup ideas?

HELPFUL TOOLS USED IN MAKING THIS DISH AND RELATED LINKS:

  • Immersion Blender– I don’t use this a ton, but it is totally worth owning for when you need to quickly puree something. It doesn’t take much room in my cabinet and I’ve had it for ages.
  • Small soup pot (3-4Q)– this doesn’t make a ton of soup so you won’t need a huge pot unless you plan to double the recipe.

The Easiest Vegan Curry Lentil Soup
 
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
Author: Melanie F. | Nutritious Eats
Serves: 6
Ingredients
  • 2 teaspoons olive oil
  • ¼ of a large onion, diced
  • 2 carrots, diced
  • 1 large clove garlic, minced
  • 1 cup lentils
  • 1 teaspoon curry powder (feel free to use more if you prefer a stronger curry flavor)
  • ¼ teaspoon ginger powder
  • ¼ teaspoon turmeric
  • ¼ teaspoon cayenne
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 2 cups vegetable broth
  • 2 cups water
  • 1 (14-ounce) can coconut milk
  • 1 cup frozen cut green beans
  • fresh chopped cilantro for topping
Instructions
  1. In a medium size pot, heat olive oil over medium heat. Add onion, carrots and garlic. Sauté veggies for 5 minutes. Add lentils, spices, broth and water and bring to a boil. Reduce heat to simmer for 25 minutes. Add coconut milk and frozen cut green beans and cook for 5 more minutes. You can serve as it is or blend some of the soup (I just use my immersion blender and blend some of the soup for about 15-20 seconds) or transfer about a third of the soup mixture to a blender, blend and then add it back to the pot (but that is optional). Taste and add additional salt to your taste. Top each bowl with a tablespoon of chopped cilantro.
Notes
If you want the lower fat version, substitute 1 more cup of broth for the coconut milk. It will be a thicker lentil soup, but naturally low in fat.
3.2.2925

The post Curried Lentil Soup {Vegan + Gluten Free} appeared first on Nutritious Eats.

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