Benefits of Walking

Did you know that a brisk interval walk - alternating fast then slow - can help tone your legs, slim your stomach, strengthen your heart, lower your blood pressure, relieve stress . . . and more?  The health possibilities are endless!

 

Beta Carotene Smoothie

 

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.