I do have meat eaters in the house so I try to give them fish more than beef or chicken, its very trying LOL but I am trying to swap the boys over they are just stubborn LOL So you might find some fish recipes in here and Non veggie recipes.. that I give them
PINEAPPLE CUCUMBER GAZPACHO
Ingredients
3 cups chopped pineapple
3 cups chopped seeded and peeled cucumber
1 1/2 cups pineapple juice
3 tablespoons extra-virgin olive oil
1 tablespoon lime juice
1 jalapeño, halved and seeded
Salt to taste
1/2 cup thinly sliced green onions (white parts only)
2 tablespoons finely chopped macadamia nuts
2 tablespoons finely chopped cilantro
3 cups chopped seeded and peeled cucumber
1 1/2 cups pineapple juice
3 tablespoons extra-virgin olive oil
1 tablespoon lime juice
1 jalapeño, halved and seeded
Salt to taste
1/2 cup thinly sliced green onions (white parts only)
2 tablespoons finely chopped macadamia nuts
2 tablespoons finely chopped cilantro
Method
Put pineapple, cucumber, pineapple juice, oil, lime juice, jalapeño and salt into a blender and purée until smooth. Add green onions and purée just until combined. Transfer soup to a bowl, cover with plastic wrap and chill for at least 2 hours. Ladle soup into bowls and garnish with macadamia nuts and cilantro.
Nutrition
Per serving (about 12oz/346g-wt.): 250 calories (130 from fat), 14g total fat, 2g saturated fat, 0mg cholesterol, 310mg sodium, 32g total carbohydrate (3g dietary fiber, 23g sugar), 2g protein
BLACK BEAN HUMMUS
SHRIMP AND MANGO CEVICHE
Ingredients
3/4 pound (about 30) medium peeled-and-deveined shrimp
1/2 cup finely chopped red onion
6 tablespoons lime juice
1/4 cup roughly chopped cilantro
1 large mango, peeled, pitted and chopped
1 tomato, cored and chopped
1 or 2 jalapeño peppers, seeded (if desired) and finely chopped
3/4 teaspoon fine sea salt
1/2 cup finely chopped red onion
6 tablespoons lime juice
1/4 cup roughly chopped cilantro
1 large mango, peeled, pitted and chopped
1 tomato, cored and chopped
1 or 2 jalapeño peppers, seeded (if desired) and finely chopped
3/4 teaspoon fine sea salt
Method
Bring a medium pot of generously salted water to a boil. Add shrimp and cook until pink and cooked through, 1 to 2 minutes. Drain, rinse under cold running water and drain again. (wholefoods way)
* I do not prep the shrimp this way personally for ceviche, I really know how to make it from scratch my mother in law taught me when I was in Guatemala. I use lime to properly cook/prepare the shrimp for ceviche*
Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour.
Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour.
Nutrition
Per serving: 80 calories (10 from fat), 1g total fat, 0g saturated fat, 75mg cholesterol, 330mg sodium, 8g total carbohydrate (1g dietary fiber, 6g sugar), 10g protein
CHILLED PEACH SOUP
Ingredients
6 large ripe peaches
2 cups water
1 cup apple juice
1/4 cup honey
Zest and juice of 1 lime
Salt and pepper to taste
Mint sprigs
2 cups water
1 cup apple juice
1/4 cup honey
Zest and juice of 1 lime
Salt and pepper to taste
Mint sprigs
Method
Bring a medium pot of water to a boil. Cut a small “X” through the bottom of each peach, then drop them into the water to blanch for 20 seconds. Using a slotted spoon, transfer peaches to a bowl of ice water. When peaches are cooled, drain well then peel them, starting from the “X” at the bottom of each peach. Discard skin and pits and transfer peaches to a blender.
Add water, apple juice, honey, lime zest and juice, salt and pepper and blend until smooth. Transfer to a bowl, cover with plastic wrap and refrigerate until well chilled, about 2 hours.
Pour soup into bowls or cups, garnish with mint and serve.
Add water, apple juice, honey, lime zest and juice, salt and pepper and blend until smooth. Transfer to a bowl, cover with plastic wrap and refrigerate until well chilled, about 2 hours.
Pour soup into bowls or cups, garnish with mint and serve.
Nutrition
Per serving (about 7oz/210g-wt.): 90 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 24g total carbohydrate (2g dietary fiber, 14g sugar), 1g protein
WATERMELON-TOMATO GAZPACHO
Ingredients
6 cups roughly chopped seedless watermelon, divided
3 cups roughly chopped tomatoes, divided
1 shallot, roughly chopped
2 tablespoons olive oil
2 tablespoons sherry vinegar
1/4 cup roughly chopped cilantro, divided
1 teaspoon salt
1/4 teaspoon black pepper
3 cups roughly chopped tomatoes, divided
1 shallot, roughly chopped
2 tablespoons olive oil
2 tablespoons sherry vinegar
1/4 cup roughly chopped cilantro, divided
1 teaspoon salt
1/4 teaspoon black pepper
Method
Put 5 1/2 cups of the watermelon, 2 1/2 cups of the tomatoes, shallots, oil, vinegar, 2 tablespoons of the cilantro, salt and pepper into a blender and puree until smooth. Transfer puree to a fine mesh strainer set over a large bowl and strain puree, pressing as much through as possible; discard solids. Cover and chill for at least 1 hour.
Finely chop remaining 1/2 cup watermelon, 1/2 cup tomatoes and 2 tablespoons cilantro and toss together in a bowl. Pour chilled soup into bowls or glasses and top with watermelon-tomato mixture.
Finely chop remaining 1/2 cup watermelon, 1/2 cup tomatoes and 2 tablespoons cilantro and toss together in a bowl. Pour chilled soup into bowls or glasses and top with watermelon-tomato mixture.
Nutrition
Per serving (about 15oz/434g-wt.): 170 calories (70 from fat), 7g total fat, 1g saturated fat, 3g protein, 24g total carbohydrate (2g dietary fiber, 19g sugar), 0mg cholesterol, 650mg sodium
STRAWBERRY MELON GAZPACHO
Ingredients
2 cups (1-inch cubes) cantaloupe
2 cups (1-inch cubes) seedless watermelon
1 cucumber, peeled, seeded and chopped
1 pound organic strawberries, hulled, divided
1 tablespoon fresh lime juice
2 cups (1-inch cubes) seedless watermelon
1 cucumber, peeled, seeded and chopped
1 pound organic strawberries, hulled, divided
1 tablespoon fresh lime juice
Method
Place cantaloupe, watermelon, cucumber, half of strawberries, and lime juice in a food processor and blend until puréed. Chop remaining strawberries and stir into the soup. Refrigerate until chilled.
Nutrition
Per serving: 45 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 5mg sodium, 11g total carbohydrate (2g dietary fiber, 8g sugar),1g protein
SAVORY HONEYDEW AND ALMOND GAZPACHO
Ingredients
1/3 cup whole blanched almonds, preferably Marcona almonds, plus more for garnish
3 tablespoons lime juice
1 tablespoon red wine vinegar
6 plum tomatoes, cored and roughly chopped
1/2 medium honeydew, seeded, peeled and cut into (1-inch) chunks (about 4 cups), plus more for garnish
Salt and pepper to taste
3 tablespoons lime juice
1 tablespoon red wine vinegar
6 plum tomatoes, cored and roughly chopped
1/2 medium honeydew, seeded, peeled and cut into (1-inch) chunks (about 4 cups), plus more for garnish
Salt and pepper to taste
Method
Put all ingredients into a blender and purée until smooth. Serve right away, garnished with chopped almonds and thin slices of honeydew, or chill well before serving.
Nutrition
Per serving (about 10oz/289g-wt.): 150 calories (50 from fat), 6g total fat, 0g saturated fat, 0mg cholesterol, 330mg sodium, 22g total carbohydrate (4g dietary fiber, 17g sugar), 5g protein
ORANGE GAZPACHO
Ingredients
1/2 cup dried bread crumbs
1/3 cup lemon juice
1/3 cup olive oil
2 teaspoons finely chopped garlic
2 red bell peppers, cored, seeded, and roughly chopped
1 English cucumber, peeled, seeded, and roughly chopped
1 medium yellow onion, roughly chopped
Juice and zest of 2 large oranges
Cayenne pepper to taste
Salt to taste
1/3 cup lemon juice
1/3 cup olive oil
2 teaspoons finely chopped garlic
2 red bell peppers, cored, seeded, and roughly chopped
1 English cucumber, peeled, seeded, and roughly chopped
1 medium yellow onion, roughly chopped
Juice and zest of 2 large oranges
Cayenne pepper to taste
Salt to taste
Method
Put bread crumbs, lemon juice, oil, garlic, peppers, cucumbers, onions, juice and zest, cayenne and salt into a food processor and puree until smooth. Transfer to a large bowl, cover, and refrigerate for 2 hours. Serve cold.
Nutrition
Per serving (about 7oz/187g-wt.): 190 calories (110 from fat), 12g total fat, 1.5g saturated fat, 3g protein, 20g total carbohydrate (3g dietary fiber, 9g sugar), 0mg cholesterol, 260mg sodium
SPANISH TOMATO AND CUCUMBER GAZPACHO
Ingredients
2 to 3 pounds ripe tomatoes, roughly chopped
4 to 6 cloves garlic
1 large cucumber, peeled, seeded and roughly chopped
1 mild green chile pepper, seeded and roughly chopped
1 red bell pepper, cored, seeded and roughly chopped
1 small yellow onion, roughly chopped
3 tablespoons red wine or sherry vinegar
1/3 to 1/2 cup extra virgin olive oil
Salt to taste
Toasted slices of French bread
4 to 6 cloves garlic
1 large cucumber, peeled, seeded and roughly chopped
1 mild green chile pepper, seeded and roughly chopped
1 red bell pepper, cored, seeded and roughly chopped
1 small yellow onion, roughly chopped
3 tablespoons red wine or sherry vinegar
1/3 to 1/2 cup extra virgin olive oil
Salt to taste
Toasted slices of French bread
Method
Put tomatoes, garlic, cucumbers, chiles, red bell peppers, and onions into a large bowl and toss to combine. Working in batches, puree vegetables in a blender or food processor until smooth, adding a little water if mixture seems too thick. Strain puree through a medium sieve, discarding peels and seeds.
Place half of the strained puree back into the food processor, add vinegar, and puree again. With food processor still running, drizzle in the oil. (This will turn the soup slightly orange.) Return to bowl with remaining puree, stir well and season with salt. Cover and chill thoroughly, then ladle into bowls and serve topped with bread.
Place half of the strained puree back into the food processor, add vinegar, and puree again. With food processor still running, drizzle in the oil. (This will turn the soup slightly orange.) Return to bowl with remaining puree, stir well and season with salt. Cover and chill thoroughly, then ladle into bowls and serve topped with bread.
Nutrition
Per serving (about 14oz/387g-wt.): 290 calories (140 from fat), 15g total fat, 2g saturated fat, 0mg cholesterol, 490mg sodium, 33g total carbohydrate (5g dietary fiber, 9g sugar), 6g protein
FLOURLESS BROWNIES
No one will ever guess the secret ingredient in this recipe: black beans!
Ingredients
1 (15-ounce) can no-salt-added black beans, drained and rinsed
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
1/8 teaspoon salt
2 teaspoon gluten-free vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup gluten-free semi-sweet chocolate chips
1/3 cup finely chopped walnuts
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
1/8 teaspoon salt
2 teaspoon gluten-free vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup gluten-free semi-sweet chocolate chips
1/3 cup finely chopped walnuts
Method
Preheat oven to 350°F.
Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.
Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.
Nutrition
Per serving (1 brownie/about 2oz/60g-wt.): 160 calories (80 from fat), 9g total fat, 4g saturated fat, 50mg cholesterol, 35mg sodium, 17g total carbohydrate (2g dietary fiber, 12g sugar), 4g protein
Ingredients
2 cups no-salt-added cooked black beans, drained and rinsed
2 cloves garlic, roughly chopped
1/4 cup tahini
1 teaspoon ground cumin
2 tablespoons water
2 teaspoons reduced-sodium tamari
1 teaspoon ume vinegar or 2 teaspoons lemon juice (or to taste)
1/2 cup chopped fresh cilantro
2 cloves garlic, roughly chopped
1/4 cup tahini
1 teaspoon ground cumin
2 tablespoons water
2 teaspoons reduced-sodium tamari
1 teaspoon ume vinegar or 2 teaspoons lemon juice (or to taste)
1/2 cup chopped fresh cilantro
Method
Combine black beans, garlic, tahini, cumin, water, tamari and vinegar in a food processor. Pulse until smooth and all ingredients are combined. Transfer to a serving bowl, fold in cilantro and serve.
Nutrition
Per serving (about 4oz/108g-wt.): 140 calories (50 from fat), 6g total fat, .5g saturated fat, 0mg cholesterol, 90mg sodium, 16g total carbohydrate (5g dietary fiber, 1g sugar), 7g protein
EGGPLANT-GARBANZO BEAN DIP
Ingredients
2 large eggplants (about 1 pound each), halved lengthwise
1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
1/2 cup parsley leaves, chopped, plus more for garnish
1/2 cup chopped roasted red peppers
3 tablespoons sesame tahini
4 teaspoons lemon juice
1 clove garlic
1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
1/2 cup parsley leaves, chopped, plus more for garnish
1/2 cup chopped roasted red peppers
3 tablespoons sesame tahini
4 teaspoons lemon juice
1 clove garlic
Method
Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes.
When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.
When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.
Nutrition
Per serving (based on 1/2 cup serving): 110 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 16g total carbohydrate (6g dietary fiber, 4g sugar), 5g protein
HOT QUINOA DRINK
A popular breakfast beverage in South America, make this mixture at night and reheat in the morning. It's a thick, slightly sweet drink full of nutrients and protein from the quinoa.
Ingredients
1/2 cup uncooked quinoa
2 cups soymilk
2 apples, peeled, cored and quartered
2 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups soymilk
2 apples, peeled, cored and quartered
2 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
Method
Place quinoa and 2 cups water in a medium saucepan and bring to a boil. Reduce heat to low, cover and simmer 15 minutes or until quinoa is tender. Drain well. Return quinoa to saucepan and add soymilk, apples, sugar and cinnamon. Bring to a simmer over medium-high heat. Reduce heat to medium and simmer 5 minutes. Transfer mixture to a blender, add vanilla and puree until smooth. Serve hot.
Nutrition
Per Serving: 210 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 70mg sodium, 37g total carbohydrate (3g dietary fiber, 18g sugar), 7g protein
INDIAN SPICED GARBANZOS AND GREENS
Ingredients
1/2 cup low-sodium vegetable broth
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 teaspoon grated fresh ginger
1 jalapeño pepper, seeded and finely chopped
1 teaspoon curry powder
1/2 teaspoon garam masala
1 (15-ounce) can no-salt-added diced tomatoes
2 (15-ounces each) cans no-salt-added garbanzo beans, rinsed and drained
1 bunch collard greens, stems removed and leaves thinly sliced
1/4 cup chopped fresh cilantro leaves (optional)
1 tablespoon fresh lemon juice
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 teaspoon grated fresh ginger
1 jalapeño pepper, seeded and finely chopped
1 teaspoon curry powder
1/2 teaspoon garam masala
1 (15-ounce) can no-salt-added diced tomatoes
2 (15-ounces each) cans no-salt-added garbanzo beans, rinsed and drained
1 bunch collard greens, stems removed and leaves thinly sliced
1/4 cup chopped fresh cilantro leaves (optional)
1 tablespoon fresh lemon juice
Method
Heat broth to a simmer in a large, high-sided skillet over medium-high heat. Add onion, garlic, ginger and jalapeño and cook until onion is tender and translucent, 5 to 6 minutes, stirring occasionally. Stir in curry and garam masala and cook 1 minute. Add tomatoes, garbanzos and 1 cup water and bring to a simmer. Reduce heat to medium and simmer 15 minutes. Stir in collards, cover and cook 10 minutes more, stirring occasionally, until greens are tender. Stir in cilantro and lemon juice and serve.
Nutrition
Per Serving: 210 calories (35 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 90mg sodium, 36g total carbohydrate (10g dietary fiber, 6g sugar), 11g protein
RAW FUDGE
Ingredients
2 cups raw walnuts
2 cups packed pitted and roughly chopped dates
10 tablespoons unsweetened cocoa powder
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
2 cups packed pitted and roughly chopped dates
10 tablespoons unsweetened cocoa powder
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
Method
Soak walnuts in cold water for 4 to 6 hours. Drain and place in the bowl of a food processor. Pulse until chopped. Add dates and pulse to chop, stopping frequently to scrape down sides. Add cocoa powder, vanilla and salt. Process until mixture is almost smooth, scraping sides as needed to keep mixture moving; the mixture will form a ball similar to dough with tiny bits of walnuts remaining. Transfer to an 8-inch square baking dish and press down evenly with wet fingers. Freeze for 4 to 6 hours until well chilled. Cut into squares. Store in freezer until ready to serve.
Nutrition
Per serving (1 square): 130 calories (70 from fat), 8g total fat, 0.5g saturated fat, 0mg cholesterol, 60mg sodium, 16g total carbohydrate (3g dietary fiber, 11g sugar), 4g protein
QUINOA WITH WATERCRESS, PEARS AND POMEGRANATES
ngredients
1 cup quinoa
2 cups water
1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)
2 ripe pears, peeled, cored and cut into 1/2-inch chunks
1/2 cup pomegranate seeds
1/2 cup chopped walnuts
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
2 cups water
1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)
2 ripe pears, peeled, cored and cut into 1/2-inch chunks
1/2 cup pomegranate seeds
1/2 cup chopped walnuts
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
Method
Rinse quinoa under cold running water and drain. Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes. Place quinoa in a large bowl with watercress, pears, pomegranate seeds, walnuts, juice and vinegar. Stir to combine, then serve.
Nutrition
Per serving: 330 calories (110 from fat), 12g total fat, 1g saturated fat, 0mg cholesterol, 15mg sodium, 48g total carbohydrate (7g dietary fiber, 14g sugar), 11g protein
RAW VEGETABLE "PASTA" WITH TOMATOES AND HERBS
Ingredients
2 zucchini squash, shaved thinly lengthwise with a vegetable peeler
2 yellow summer squash, shaved thinly lengthwise with a vegetable peeler
Sea salt and pepper to taste
1 tablespoon extra virgin olive oil
1 cup cherry or grape tomatoes, halved
5 oil-packed sundried tomatoes, drained and thinly sliced
1/2 shallot, finely chopped
1 clove garlic, finely chopped
1 tablespoon finely chopped basil
1 teaspoon finely chopped oregano
2 yellow summer squash, shaved thinly lengthwise with a vegetable peeler
Sea salt and pepper to taste
1 tablespoon extra virgin olive oil
1 cup cherry or grape tomatoes, halved
5 oil-packed sundried tomatoes, drained and thinly sliced
1/2 shallot, finely chopped
1 clove garlic, finely chopped
1 tablespoon finely chopped basil
1 teaspoon finely chopped oregano
Method
In a large bowl, gently toss together all ingredients. Transfer to a platter and serve immediately.
Nutrition
Per serving (about 6oz/169g-wt.): 60 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 210mg sodium, 7g total carbohydrate (2g dietary fiber, 3g sugar), 2g protein
HOMEMADE BLACK BEAN BURGERS
Ingredients
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 egg
1/2 yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons extra-virgin olive or canola oil
6 whole wheat hamburger buns
6 green leaf lettuce leaves
2 tomatoes, sliced
1/2 small red onion, thinly sliced
1 egg
1/2 yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons extra-virgin olive or canola oil
6 whole wheat hamburger buns
6 green leaf lettuce leaves
2 tomatoes, sliced
1/2 small red onion, thinly sliced
Method
Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.
Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.
Nutrition
Per serving (about 8oz/222g-wt.): 290 calories (70 from fat), 7g total fat, 1g saturated fat, 35mg cholesterol, 450mg sodium, 47g total carbohydrate (10g dietary fiber, 7g sugar), 12g protein
