Tag Archives: carrot

Carrot Tahini Soup

Spring is here. I’m so excited for the warmer weather, sunshine, and vibrant colors. Even in my food, I want more color. Fast food is also key, because we want to soak up the sun while we can, right?

This carrot soup fits all the criteria. Beautiful, bright orange. Full of fresh flavor. Easily on the table in 30 minutes. Even the kids loved it. Wins all around! Enjoy!

Carrot Tahini Soup (Serves 4)

Carrot Tahini Soup

1 tablespoon canola oil
1 large onion, chopped
½ teaspoon salt
½ teaspoon smoked paprika
3 cloves garlic, chopped
1 lb carrots, chopped
3 cups low sodium chicken or vegetable broth
3 tbsp tahini
¼ cup chopped parsley
1 tsp fresh thyme
¼ cup unsalted cashews or peanuts, chopped
¼ cup plain greek yogurt

1. Heat oil in large saucepan over medium-high heat. Saute onion for 5 minutes. Add salt, paprika, garlic, and carrots. Cook for 1 minute.

2. Add broth. Bring to a boil. Reduce heat, cover, and simmer for about 20 minutes, or until carrots are tender enough to blend. (Pressure cooker option: Cover, seal, bring to high pressure. Cook on high pressure for 7 minutes. Quick release pressure.)

3. Combine carrot mixture and tahini in a blender (or add tahini to pot off heat and use immersion blender). Beldn until smooth. Serve with a sprinkle of herbs, nuts, and 1 tablespoon yogurt on each bowl.

Nutritional Information (Amount per serving):

Calories: 237
Protein: 9 g
Fat: 14 g
Saturated fat: 2 g
Cholesterol: 1 mg
Carbohydrates: 22 g
Fiber: 5 g
Sodium: 810 mg

Source: adapted from Cooking Light

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Carrot Salad with Chickpeas

One of my favorite parts of summer is all of the yummy salads that are served at cookouts. I love being able to taste all of the different kinds. Vegetable salads, pasta salads, makes no difference to me. However, I don’t know that I’ve ever tried carrot salad before. I think because every version I’ve seen before has raisins in it. While I like raisins, carrots and raisins seem like an odd combo to me.

This salad was amazing. Great Mediterranean flavors that come together very quickly. My toddler even ate some, which is always a miracle. Take it to your next summer event. You’ll definitely have a unique offering that will be a big hit. Enjoy!

Carrot Salad with Chickpeas (Serves 8 or more)

Carrot Salad with Chickpeas

1 (15-ounce) can chickpeas, rinsed well and drained
1 tablespoon olive oil
½ teaspoon ground cumin
1 pound carrots, peeled and coarsely grated
¼ cup coarsely chopped cilantro
¼ cup chopped walnuts
1 garlic clove, minced
¼ cup lime juice
3 tablespoons tahini
2 tablespoons water
2 tablespoons olive oil

1. Heat oven to 425.

2. Toss chickpeas, one tablespoon olive oil, and cumin together. Spread evenly on a foil-lined baking sheet. Roast in oven until crisp, about 15-20 minutes. Toss occasionally during cooking. Revue from oven and set aside.

3. Place carrots in a large bowl. Toss with cilantro, walnuts, and chickpeas.

4. Combine remaining ingredients in a small bowl. Whisk until well combined. Toss with the carrot mixture. Can serve immediately or chill.

Nutritional Information (Amount per serving):

Calories: 172
Protein: 4 g
Fat: 11 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 15 g
Fiber: 4 g
Sodium: 109 mg

Recipe Notes: I used a food processor on the carrots, which made the process go much faster. If using a regular grater, use the larger holes. The chickpeas can get a little bit soggy as it sits, but not horribly.

Source: adapted from Smitten Kitchen

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Crockpot Vegetable Pot Pie

Pot pie is not the recipe you expect to appear on a food blog right before Memorial Day. It should be burgers, fries, summery salads, fruity desserts, etc. But I’m sitting in my slippers and wearing a sweatshirt in my chilly house, since I refuse to turn on the heater this late in May. From my friends’ posts on Facebook, many others have a weekend ahead lacking in sunshine and summer.

While I fully intend to do my cookout on Monday (rain or shine), until then, I’m basking in some warm, hearty comfort food. This pot pie is on my list. I made this for company recently, and there were no leftovers with smiles all around on how delicious it was. Honestly, I think I even liked this better than most chicken pot pies I’ve had. So many more flavors with all the different vegetables. Enjoy!

Crockpot Vegetable Pot Pie (Serves 6-8)

Crockpot Vegetable Pot Pie

Filling:
1 ½ tablespoons + 2 teaspoons olive oil, divided
2 cups diced baking potato
1 ½ cup diced carrot
1 ½ cup diced parsnip
1 cup chopped celery
1 large yellow onion, diced
2 (8-ounce) packages white mushrooms, sliced
1 large zucchini, sliced in half moons
2 garlic cloves, minced
¼ teaspoon salt
½ teaspoon freshly ground black pepper
2 ½ tablespoons all-purpose flour
1 ½ cups skim milk
¾ cup low sodium broth (chicken or vegetable)
2 cups frozen green peas
1 ½ tablespoons chopped fresh thyme or 1 teaspoon dried thyme

Biscuit topping:
1 ⅔ cups all-purpose flour
1 ½ teaspoons baking powder
¾ teaspoon baking soda
1 teaspoon freshly ground black pepper
4 ½ tablespoons cold unsalted butter, cut into pieces
½ cup grated Parmesan cheese
1 cup low-fat buttermilk

Preparation

1. Spray a crockpot with cooking spray.

2. Heat a large nonstick skillet with 1 teaspoon of oil over medium-high heat. Add potato, carrot, parsnips, and celery. Sauté 5 minutes. Transfer to slow cooker. Add 1 teaspoon of oil to pan and return to heat. When oil is heated, add onion, mushrooms, and zucchini. Saute until beginning to soften, about 3-5 minutes. Add garlic, and cook 1 minute more. Add to crockpot. Add salt and pepper to vegetable mixture, stirring to combine.

3. Heat remaining 1 ½ tablespoons oil in pan over medium-high heat. Add 2 ½ tablespoons flour and cook for 1 minute, stirring constantly with a whisk. Gradually whisk in milk and broth. Cook 3-5 minutes or until thick and bubbly, stirring constantly. Pour sauce into slow cooker. Add peas and thyme. Stir contents of crockpot to combine.

4. Cover crockpot and cook on low for 3 ½ hours.

5. When vegetable mixture is almost done, make biscuit topping, whisk together flour, baking powder, baking soda, salt, and black pepper in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese. Add buttermilk, stirring just until moist.

6. Increase heat to high. Drop biscuits onto filling in 8 equal mounds. Cover and cook on HIGH for 1 hour and 15 minutes or until biscuits are done. Uncover and let stand 5 minutes before serving.

Nutritional Information (Amount per serving):

Calories: 365
Protein: 13 g
Fat: 13 g
Saturated Fat: 6 g
Cholesterol: 25 mg
Carbohydrates: 50 g
Fiber: 7 g
Sodium: 555 mg

Recipe Notes: I normally don’t like recipes that require any cooking before you put things in the crockpot. But it is nice to get a little bit of color on the veggies first. I’m sure it would still turn out if you skipped that step. Feel free to adjust the vegetable amounts or types. I was probably a little under on the mushrooms – a few were bad in my packages and my husband doesn’t love them anyway – and a little over on the potatoes, carrots, and parsnips. I never have buttermilk; I just make it with skim milk and lemon juice.

Source: slightly adapted from Cooking Light

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Spaghetti Squash Primavera

A few weeks ago, I was visiting several family members who are following a low-carb diet to lose weight.  Some have lost 50+ pounds with the diet, so it is working for them.  They were nice and made carbs with the meals for me to eat.  And I got to feel like the pig when we went out and everyone else ordered a salad, except me.  I ordered the burger.  With fries.  Just rub those carbs in their faces, why don’t I?

One of them mentioned how she had rediscovered spaghetti squash while on this diet, which inspired me to get in the kitchen.  This has been one of my favorite meals in a long time.  The veggie-packed sauce is super creamy and delicious, but doesn’t have a ton of fat in it.  If you aren’t wanting to low-carb, this is also yummy over pasta, potatoes, bread, rice…pretty much any carb.  Enjoy!

Spaghetti Squash Primavera (Serves 4)

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½ tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 yellow squash, sliced
1 zucchini, sliced
1 cup shredded carrots
1 cup green beans, chopped into bite size pieces
2 medium tomatoes, chopped
2 cups spinach
¾ cup low fat or fat free cottage cheese
2 ounces fat free cream cheese
1 teaspoon Italian seasoning
1 spaghetti squash (see here for cooking instructions)
½ cup grated parmesan cheese

1. Heat olive oil in a large skillet over medium high heat. Add onion; sauté for 3-5 minutes, until it begins to soften. Add garlic, cook for 1 minute more. Add squash, zucchini, carrots, and green beans. Cook for 5-7 minutes, until veggies are beginning to soften. Add tomatoes; cook for 3 minutes more. Add spinach.

2. While veggies are cooking, combine cottage cheese, cream cheese, and Italian seasoning in a food processor. Blend until smooth and creamy.

3. Add cottage cheese mixture to pan once spinach has wilted. Stir to combine well. Cook until the cheese is melted and a creamy sauce forms.

4. Scrape spaghetti squash onto plates or into bowls. Scoop veggies and sauce over each portion. Top each portion with 2 tablespoons parmesan cheese.

Nutritional Information (Amount per serving):

Calories: 203
Protein: 15 g
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 14 mg
Carbohydrates: 24 g
Fiber: 5 g
Sodium: 553 mg

Recipe Notes: You could really mix up the veggies with whatever you like and have available. Chopped up asparagus would also be yummy. I wouldn’t skip on the tomatoes, though. The juice from the tomatoes helps make the sauce.

Source: adapted from online

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Jicama Slaw

The weather has warmed up at my house.  The sunshine makes me hungry for cool, crunchy salads, as if I’m warming up for cookout season.  This tangy “slaw” did not disappoint. It was a great side next to my salmon dinner.

Jicama is a root vegetable also known as the Mexican yam.  As you can tell by it’s name, it is most frequently found in Mexican cooking, although it can be seen in some Asian dishes, too.  Jicama is naturally high in inulin, a soluble dietary fiber that is also a prebiotic.  Inulin is often added to foods with extra fiber, like a Fiber One bar.

Jicama Slaw (Serves at least 6)

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1 medium jicama, peeled and julienned
1 red bell pepper, julienned
1/2 red onion, thinly sliced
1/2 cup carrots, julienned or shredded
1/2 fuji or gala apple, julienned
1/4 cup chopped cilantro
1/4 cup olive oil
1/4 cup lime juice
1/4 teaspoon cayenne pepper or adobo chili powder (to taste)
1/4 teaspoon salt (to taste)
1 tablespoon honey

1. Combine jicama, bell pepper, onion, carrots, apple, and cilantro in large bowl. Toss to combine.

2. Mix remaining ingredients for dressing. Pour over slaw. Let sit for at least 30 minutes, stirring occasionally.

Nutritional Information (Amount per serving)

Calories: 156
Protein: 1
Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 18 g
Fiber: 7 g
Sodium: 112 mg

Recipe Notes: Try to cut your ingredients to be about the same size. The exception is if you use shredded carrots. I don’t want to take the time to shred mine. The sitting time is important for the vegetables to “marinate” in the dressing and soften a little. However, the carrots softened the least for me, so shredded would be the way to go if you don’t want super crunchy carrots. We did have this as leftovers the next day. It still tasted good, although the onion flavor had become very strong. If you are making this several hours ahead of eating, I would either soak the onions in some water first or just add them slightly before serving.

I know the fat looks high in the nutrition facts. You don’t end up eating all of the dressing, as there is some left in the bottom of the bowl. But you need that much at the beginning to coat the salad.

Source: adapted from browsing many recipes online

Low iodine adjustment:  Use non-iodized salt.

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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