Energizing Smoothie

 

Antioxidant Smoothie

 

Blueberry Antioxidant Smoothie

 

Easy Crustless Vegetable Quiche

No time for breakfast?  Here's a simple dish that you can prepare ahead of time and pop it in the toaster oven to warm in the morning.  The recipe is simple and allows you to add the vegetables you love based on your taste buds each time you make it.

Easy Crustless Vegetable Quiche

Ingredients
1 tsp. olive oil
2 cup freshly chopped spinach
1 small tomato, diced
1/2 cup minced onion
1/2 cup minced bell peppers
1/2 cup whole organic milk
2 tbsp. milled flax seed (optional)
7 eggs, well beaten
1 tsp. sea salt
1 tsp. black pepper
1 cup shredded Parmesan cheese

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Coat deep pie dish with olive oil.  Then layer the spinach, tomatoes, onions, and bell peppers in the dish starting with the spinach.  Set aside.
3. In a bowl, combine the eggs, milk, sea salt and pepper.  Beat until well mixed.  Pour over vegetables.  Top with parmesan cheese.
4. Bake for 30 minutes, or until center has set.
5. Let set for 10 minutes.  Slice and serve.

Makes 8 servings

  

Cream of Broccoli Soup

There is something about soup that warms the heart no matter the season or time of day.  Soup can make a meal all by itself or can be combined with a salad, sandwich, or added to a full course meal. You'll find this recipe super simple and very tasty.  I admit I could hardly eat only one bowl.  Trust me!  You'll see why after you make it too.

Recipe from Frederica Schmidt

The recipe is simple.  All that's needed is broccoli, celery, onion, broth, olive oil and a cup of milk. It makes about 4-6 servings and is ready in about 30 minutes.

 



 

Heat 2 tbsp of olive oil in a skillet or wok.  Add the broccoli, onion, and celery and sauté until wilted.  Then pour in 2 cups of broth and simmer until very tender.  Pour vegetables and remaining broth in a blender or Ninja master prep and puree until smooth.  Set aside.

 



To make the roux, heat 1 tbsp of olive oil in a plan and add 2 tbsp of flour.  Stir until thickened and slightly brown.  Pour in milk stirring until smooth.  Then add the puree mixture. Stir until well mixed.

Cover and simmer over low heat for about 5 - 10 minutes to allow soup to thicken.  Soup should be creamy and smooth.  Place soup in a bowl and add shredded parmesan if desired. Sit back and enjoy!

 

Cream of Broccoli Soup

3 tbsp olive oil

8 cups of Broccoli florets

1 small whole onion (sliced)

2 celery stalks (chopped)

3 cups of broth

1 cup of milk

2 tbsp flour

 

Directions

Place 2 tbsp of olive oil in a skillet or wok and heat until warm.  Add broccoli, onion, and celery and sauté' until wilted. Pour in 2 cups of broth, cover, and cook until vegetables are very tender, about 15 minutes.

 

Spoon the vegetables and remaining broth into a blender or Ninja master prep and puree for about 2-3 minutes.

 

In a pan, add 1 tbsp of olive oil and 2 tbsp flour to make the roux. Stir over low heat until thick and slightly browned.  Pour in the milk blending well.  Then stir in the broccoli puree mixture and simmer for about 5 - 10 minutes.

 

Add freshly grated parmesan cheese to garnish. (optional)

 

Makes about 4-6 servings.

 

 

 



 

 

Lemon Pepper Salmon & Spinach Salad

Eating healthy doesn't have to be complicated!  Simple and quick meal ideas always works for me.  If you stick with the concept of eating a protein with vegetables at each meal, you will be well on your way to making positive changes to your overall health.  This is a delicious 30-minute meal.

First, season the salmon with Ms. Dash Lemon Pepper seasoning.  You might be wondering why I use Ms. Dash?  I checked the ingredients and there is no MSG.  The list of ingredients include herbs that I would ordinarily use for many of the meals I prepare such as basil, oregano, celery seed, bay, savory, thyme, cumin, rosemary marjoram and coriander.  Ms. Dash saves time by putting it all together and without any salt.

Spray pan or griddle with olive oil.  Heat until warm, then add the salmon.  Cook over medium heat for about 10-15 minutes until meat is a pale pink and golden brown on both sides.  Over cooking salmon will make it dry.

 

Grab a plate, add a hand full of spinach, 1/2 small tomato (diced), and 2 inch cucumber (diced).  Sprinkle with fresh grated parmesan cheese and top with a lite salad dressing.  I used balsamic vinaigrette.  Add the salmon and Bon Appetit!

 

 

Lemon Mint Tea

Spearmint is a hardy perennial that spreads by underground runners and grows easily in North America.  Like all mints, its leaves are bright green and lanceolate shaped with a square stem.  The long cylindrical spikes atop form beautiful flowers of lilac, pink and white.  Spearmint is milder than peppermint and is often used to treat children's colds and flus.

The leaves and flowering tops have healing properties and are best harvested just before the flowers open. Here are a few of the benefits that spearmint is said to have:

• relieves digestive disorders, colic , and flatulence due to their carminative and antispasmodic actions, and may be helpful in the treatment of irritable bowel syndrome .
• relieves motion sickness, hiccups , and nausea. 
• is a diuretic and has been used to treat cases of suppressed or painful urination.
• it is high in vitamins A and C, and has been shown to improve eyesight and reduce night blindness
• helps with headaches, migraines, stress, and tired muscles
• helps with respiratory ailments such as asthma, bronchitis, and sinusitis

Lemon juice is a great source of citric acid, potassium, calcium, phosphorus and magnesium.  Adding fresh lemon juice creates an additional antibacterial and antiviral affect in the body, which is especially useful during cold and flu season.

Lemon Mint Tea

2 tbsp of fresh lemon juice
1 cup boiling water
2-3 sprigs of spearmint
1 tsp agave nectar

Directions
Crush the spearmint with your fingers to release the oils.  Place the spearmint in a cup. Pour 1 cup boiling water over spearmint leaves.  If using a teapot, boil the water in the teapot first, then add the spearmint.  Cover and steep for 10-15 minutes.  Cool (no need to strain) add lemon juice and agave nectar.