Re-fried Bean Soup

  

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     At Real Food Recovery we all love to share our sugar free flour free non processed food recipes.  We get lots of great ideas from these wonderfully healthy women…and thanks to Jill for this one!  This Re-fried Bean Soup dish was designed to last all week…if you play your cards right, and no one in the family breaks into your stash!!!  Each of these eight 1.5 cup servings are only 336 calories, 74g carbs, 25g fiber, 49g net carbs, 21g protein and 3g fat…take note of how little fat there is in this powerhouse of a meal.  (Macros do not include garnish) So enjoy this uber flavorful medley as a main dish or a side over rice, spaghetti squash, or along side your favorite protein.  Plant based fuelings are a great addition to any repertoire!🍠🍅🌽

Ingredients for  Eight 1.5 cup servings~

1 pound dry Beans (Black Beans, Pinto Beans, Kidney Beans)

4 cans diced Tomatoes (I use no salt)

4 cups Water (add more Water if you want a thinner Soup)

1 large (approx 14oz) diced Onion

1 Tablespoon Chili Powder

1 Tablespoon chopped Garlic

1 teaspoon Bouillon

2 cups Corn (I microwave Corn in their Husk for 2 minutes, peel, and shave)

2 pounds diced Sweet Potato

1 Tablespoon Olive Oil

Garnish as desired (Avocado, Line Juice, Green Onions, Cilantro, Salsa, etc.)

     Add Beans, Tomatoes, Water, Onion, Chili Powder, Garlic and Bouillon to lined Crock Pot, cook on high 6 hours.  Meanwhile, prepare Corn if it is raw.  I microwave Corn on the Cob in their husk and microwave 2 or 3 minutes, cool to touch, peel off the husk, and shave off Corn to yield 2 cups.  Toss Sweet Potatoes with Olive Oil, pour on parchment lined cookie sheet, roast at 400 for 40 minutes, stir half way thru.  When Beans are done, use a potato masher and break up Beans to desired consistency, stir in Corn and Potatoes.  Garnish as desired.  Enjoy 😉 

Roasted Kabocha

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     I love a fun project in the kitchen, especially when I am trying something new.  Such is the case with the Kabocha Squash.  This little green looking pumpkin is known for its sweet nature, kind of a mix between Sweet Potatoes and Chestnuts.  But the special bonus feature is that you can eat the skin, which makes it super easy to prepare.  This makes the perfect side dish, or sprinkle in salads, or heck even soups.  Terrific all year long, but most people enjoy in the cooler temps…but you do you boo!😉

Ingredients~

Kabocha Squash

Olive Oil

Seasoning as desired

     Using a fork or knife, puncture Squash several times.  Microwave for 3 minutes, let cool, slice in half once cooled to touch, remove strands and seeds, place cavity face down and slice into half moons.  Toss with a scant amount of Olive Oil, Season as desired, roast at 400 for 30-40 minutes depending on thickness of slices, flip half way thru.  Enjoy ☺️ 

Lentil Loaf

 

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     If you are looking for a few meatless meal to add to your repertoire, you have come to the right place.  My Lentil Loaf is extremely tasty, and off the charts in nutrition.  Thanks to my friend Jamie for sharing her recipe with me!  I love these plant based presentations that leave you filled with joy!  Each of these 6 servings are only 240 calories, 35g carbs, 10g fiber, 25g net carbs, 10g protein and 5g fat.  Do yourself a favor and double the recipe, and stick one loaf in the freezer for later.  I served mine with a side of roasted Kabocha Squash, Beets and Green Beans.  This flavorful meal hits all the high notes! 🎶 

Ingredients for 6 servings~

1 cup dry Lentils

2.5 cups Water

1 Tablespoon Bouillon 

3 Tablespoons ground Flaxseed

1/3 cup Water

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

1 small diced Onion

2 chopped Carrots

2 sliced stalks Celery

1 diced Red Bell Pepper

1.5 cups Oats

1 teaspoon Cumin (optional)

Dash Cayenne Pepper (optional)

Seasoning as desired

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6oz Tomato Paste

1/3 cup Water

1/4 cup chopped Onion

3 Tablespoon Balsamic

1 Tablespoon chopped Garlic

Salt, as desired

     Add Lentils, 2.5 cups Water and Bouillon to pot and bring to boil, add a lid, reduce to simmer for 35-40 minutes.  Remove from heat and use hand potato masher to break down to a lumpy liquid, it will continue to thicken as it cools.  Meanwhile,  stir together Flaxseed and 1/3 cup Water, set in fridge to thicken about 10 minutes.  Next, add Oil, Garlic, Onion, Carrots and Celery to skillet and sauté til onion is light golden, I go low and slow, this process can take a while.  Add Peppers for about 5 minutes at the end to slightly soften.  Stir together Lentils, Flax Egg, Vegetable mixture, Oats, and Seasoning and pour into parchment lined 9X5 loaf pan.  Lastly, add last set of ingredients to small blender and whip til smooth.  Add a 1/2 cup of the Ketchup to the top of the Loaf.  Bake at 375 for 50 minutes.  Enjoy 😉 

Skin on Roasted Beets

 

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     As the title implies, Skin on Roasted Beets is exactly as it sounds.  Little did I know until recently that this is a thing…where has this information been, why have I not heard about this until now?  This recipe could not be any simpler, and way less messy than all the peeling I have done in the past.  Now there is absolutely no excuse to not give this one a try.  Whether as a side dish, tossed in salads, or just as a snack, put this on your list as a “must try”!  And as an added bonus, save the Stems and chop them up in your salad! 😊

Ingredients~

Beets

Olive Oil

Seasoning as desired

     Scrub and trim your Beets, dice to desired size, toss with scant amount of Olive Oil (optional), season as desired.  Lay on parchment line roasting pan, roast at 400 for 35-40 minutes, stir half way thru.  Cooking time will depend on size of Beets. Enjoy 😉  PS. As an added bonus, don’t toss your Beet Leaves, save those, rinse them, and chop and toss into any Salad, simply divine!

Chai Latte Spice Blend

 

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     It pays to have friends that can cook, shout out to Terilynn for her mad kitchen skills!  I love the smell and flavor of all these warming spices, especially in the winter.  To make things even better, it is a double bonus when you can add them to a variety of things.  Such is the case with the Chai Latte Spice Blend.  I can use it in so many ways.  And isn’t it wonderful to add flavor without calories.  I used this to make a spiced milk to pour over oatmeal, sprinkle on my roasted sweet potatoes, stirred in my chili as well as blended in my herbal tea.  The options are limitless.  And because I am a smart “cookie”, I doubled the recipe so it would last longer!  If you try this, let me know how you decide to use yours!😉

Ingredients~

3 Tablespoons ground Cinnamon

1 Tablespoon ground Cardamom

1 Tablespoon ground Ginger

1/2 Tablespoon ground Allspice

1/2 Tablespoon ground Cloves

1/2 Tablespoon ground Nutmeg

     Add all ingredients to a jar, shake vigorously, add lid and store for up to a year.  Again, I doubled this to have plenty on hand.  Enjoy 😊 

Tomato Carrot Red Sauce

 

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     If you are tired of feeding your family jarred Sauce, then listen up!  I have good news for you, not only that it’s simple news.  I have been making my own Sauce, and it could not be any easier! …or more delicious!  And you get all the good feels of making it yourself, knowing it is filled with clean ingredients!  For these 3 cups of dense Sauce it is only 90 calories, 15g carbs, 4g fiber, 11g net carbs, 2.5g protein and 3g fat per 1/2 cup.  As I mentioned this is very thick, so could easily be thinned with some vegetable or chicken stock if you are looking for a thinner Sauce.  This is great over meat, vegetables, zoodles, eggs, salad or really anything your sweet heart desires!♥️

Ingredients for 3 cups, 6 half cup servings~

2 pounds diced fresh Tomatoes

1 pound diced fresh Carrots

1 medium diced Onion

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

Fresh Basil Leaves, desired amount (I use a very big handful or two)

Seasoning as desired

     Add all ingredients to parchment paper lined cookie sheet, toss to coat evenly, roast at 400 for 1 hour, remove, slightly cool, add to heavy duty blender along with Basil and blend to desired consistency.  Again, this is very thick, feel free to thin if desired.  Enjoy 😉