Prep: 10 min
Cooking Time: 30 min
Servings: 4

Ingredients:
1 bunch broccoli
5 cups water
1 small onion, chopped
2 cloves garlic, minced
2 tablespoons barley miso
1 cup cooked brown rice

Directions:

*Wash broccoli and separate stems from florets.
*In a pot, bring water to a boil.
*Add broccoli stems, onion and garlic.
*Reduce heat and simmer for 15 minutes.
*Remove 2 cups of liquid from pot and dissolve miso paste in the liquid, return to pot.
*Add brown rice.
*Use a  blender to cream the soup.
*When smooth add broccoli florets, cook 10 more minutes.

Take a load off and enjoy!

]]> http://fitarella.com/2011/10/belly-warming-creamy-broccoli-soup/feed/ 0 http://fitarella.com/2011/09/almond-pancakes/ http://fitarella.com/2011/09/almond-pancakes/#comments Mon, 26 Sep 2011 11:44:10 +0000 Fitarella http://fitarella.com/?p=2319

Prep: 10 min
Cooking Time: 10 min
Servings: 4

Ingredients:
1 egg
1 ½ cups almond, rice or soy milk
¼ cup canola oil
1 ¾ cups oat
½ cup almonds, finely chopped
1 tablespoon non-aluminum baking powder
½ teaspoon sea salt

Directions:

*Mix egg, milk and oil in a medium-size bowl.
*Mix flour, almonds, baking powder and salt into a small bowl.
*Combine dry ingredients into the wet ingredients.
*Mix until dry ingredients are moistened.
*Using a ¼ – ½ cup measuring cup drop pancakes onto a lightly oiled skillet and cook until golden brown on both sides.
*Serve warm with maple syrup or honey.

ENJOY!

Quick, easy, delicious and satisfying!! Enjoy!!

Ingredients:
1 teaspoon olive oil
1 tablespoon minced garlic
2 cups water
½ teaspoon chipotle chile powder or regular chile powder
3 (15-ounce) cans black beans, rinsed and drained
1 (8-ounce) jar salsa
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
½ cup shredded Monterey Jack or Cheddar cheese (optional)

Cooking:
-Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute.
-Stir in water, chipotle powder, beans, and salsa. Bring to a boil; reduce heat, and simmer 1 minute.
-Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan.
Alternatively, you can use an immersion blender right in the pan to partially blend the soup.
-Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro. Sprinkle each serving with cheese.

Kale Chips

Prep: 10min
Cooking: 10 min
Yields:10 servings or more

Ingredients:
1 to 2 bunches kale
Olive oil

1. Preheat oven to 425 degrees.
2. Remove kale from stalk, leaving the greens in large pieces.
3. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale.
4. Place kale on baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it as it can burn quickly.
5. Turn the kale over and bake with the other side up. Remove and serve.

* Try different kinds of kale or collard greens.
* For added flavor sprinkle with a little salt or spice, such as curry or cumin after rubbing on olive oil.

Parsnip Chips

Prep: 10 minutes
Cooking: 30 minutes
Yields:10 servings

Ingredients:
1 pound parsnips
Olive oil
Sea salt to taste
Black pepper to taste

1. Preheat oven to 350 degrees.
2. Wash parsnips well.
3. Slice parsnips very thin, crosswise, creating circular pieces and place in a bowl.
4. Drizzle lightly with olive oil, salt and pepper and toss so each piece is coated.
5. Spread evenly over two baking sheets and place in the oven.
6. Remove after 30 minutes or until desired crispness.

Plantain Chips

Prep: 20 minutes
Cooking: 10 minutes
Yields:12 servings

Ingredients:
6 green plantains
Juice of 6 limes
2 tablespoons coconut oil

1. Peel the plantains and slice very think on the diagonal.
2. Soak the slices in lime juice for 10 to 15 minutes.
3. Dry thoroughly and heat broiler.
4. Toss plantains with coconut oil in a bowl. Make sure oil covers slices. (You may have to heat the oil just a bit so that it is not in solid form.)
5. Place on a baking sheet and put under broiler for 3 to 5 minutes or until golden brown.
6. Flip to the other side and repeat.
7. Store refrigerated in an airtight container once cooled down.
8. They will keep for 1 week.

Enjoy!!!

Prep:5 min
Cooking: 25 min
Yields:6 servings

Ingredients:

2 cups leftover, cooked rice
1-2 cups coconut water, rice milk or water
1 cinnamon stick or 1 teaspoon ground cinnamon
½ teaspoon ground cardamom
1/2 cup raisins
1/2 cup shredded coconut
2 tablespoons raw honey or maple syrup

Directions:

-Place all ingredients in a pot and bring to boil.
-Reduce heat and simmer, stirring occasionally.
-Continue cooking until raisins are plump, coconut is soft and most of the liquid has evaporated.
-Taste and add more sweetener if necessary.

Roasted Cauliflower Popcorn
(Serves 4)

4-inch segment of a thin day-old baguette
1 medium head of cauliflower, washed
extra-virgin olive oil
scant 1/2 teaspoon salt
2 cloves garlic, minced
1 fresh red chile pepper, minced

Preheat oven to 400 degrees and place racks in the middle.

Give the baguette a spin in a food processor until you have textured, not-too-fine bread crumbs. Trim the cauliflower. Get rid of the big stalks and stems and strive for uniform, bite-sized little florets. Little trees.

In a big bowl toss the cauliflower with a few generous tablespoons of olive oil and the salt. Toss until the cauliflower is well coated and then place it in a single layer on a rimmed baking sheet. You are going to bake for about 25-30 minutes total. There will be some residual olive oil in the big bowl you used to toss the cauliflower. If not, add another tablespoon or two. Add the bread crumbs, garlic, and chiles. Mix.

After the cauliflower has been baking for about 15-20 minutes anything in contact with the pan should be nicely browned. Pull the pan out of the oven, rotate each piece of cauliflower so that another side will get some color, and then sprinkle the entire pan with the breadcrumb mixture. Return the pan to the oven and finish with another ten minutes or so. The cauliflower should be tender throughout and the breadcrumbs nicely toasted. Serve immediately, it really isn’t half as delicious after it has been sitting on the counter getting cold.

ENJOY!

photo: Indigo Goat

Prep time: approx.15 minutes

Ingredients:
1 standard-sized whole wheat bagel, cut in half
tomato sauce
shredded low-fat mozzarella cheese
toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
seasonings like oregano, basil, and pepper

Directions:
Set the oven to low heat. Spread tomato sauce on each bagel half. Sprinkle the shredded cheese all over the tomato sauce on each half. Add your favorite toppings. Put a light sprinkling of seasonings on each half. Put your bagel halves on the baking sheet. Bake in the oven on low heat for about 5 to 8 minutes. You’ll know they’re done when the cheese is bubbly.
Let cool for a minute, then enjoy your mini pizzas!

Serves: 1

photo: JazarellaMozarella