Breakfast Break: Top FLB Breakfast Foods

Breakfast is one of my favorite parts of the day, especially when I get to enjoy it slowly. I always begin my day with a homemade green juice but  generally want a little something in addition to that. Here is a list of my favorite FLB breakfast dishes, some a little on the sweeter side (but still healthy of course) and others a little more savory. Click on the links below the pictures to get directed to the recipe!

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Green Juice

Raw Veggie Taco

Open Faced Veggie Taco… 

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Sweet Potato, Green Chile and Curry Soup

Happy 2013!!! This is a modified version of a soup from Andew Weil, as I found his recipe a bit bland and not hearty enough for my tastes. It has so many health benefits and happens to taste delicious. Just a few of the benefits are listed below:

Sweet Potatoes: They are a good source of Vitamin C and D, which play an important role in digestion, maintaining the skin’s youthful elasticity helping us cope with stress and overall health. Sign me up!

Tumeric: It is a natural liver detoxifier and one of the most potent natural anti-inflammatories available. It also has powerful antioxidant properties that fight cancer-causing free radicals.

Cayenne Pepper: The hotness produced by cayenne is caused by its high concentration of a substance called capsaicin. which has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to fight inflammation.

Sweet Potato, Green Chile and Curry Soup
 
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Serves: 6
Ingredients
  • 1 onion
  • 1.5 lbs sweet potato
  • 1 carrot, diced
  • 1 cup corn
  • 2 leeks, sliced
  • 1 quart veggie broth
  • 1½ lb zucchini, sliced
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • ½ tsp ground turmeric
  • ¼ tsp cayenne pepper
  • ½ tsp freshly ground black pepper
  • ½ tsp coarse salt
  • 2 (4oz) cans diced green chilies
  • 1 (15 oz) can black beans
  • 1 (15oz) can light coconut milk
Instructions
  1. Heat broiler and line a baking sheet with aluminum foil. Toss potato, onion, corn, carrot, garlic, and oil in a large bowl. Arrange vegetables in a single layer on prepared sheet and broil, tossing once halfway through, until browned, about 12 minutes.
  2. Meanwhile, in a dutch oven or medium pot, add oil and leek. Cook until leeks are turning brown. Turn off heat. Add 1 quart veggie broth.
  3. Transfer broiled vegetables and stir in zucchini, spices, salt, beans, chilies and bring to a simmer over medium-high heat, then reduce heat and simmer 45 minutes.
  4. Once everything is cooked through, stir in coconut milk Place and then transfer 2-4 cups (depending on how thick you like your soup) to a blender and pulse a few times. Pour this mixture back into the original soup pot and stir until mixed evenly.
  5. Serve and enjoy 🙂

 

Holy Guacamole!

GuacamoleAvocados are incredibly healthy but if you are like me when it comes to guacamole, it is pretty easy to eat the equivalent of four avocados in one sitting… That’s where this recipe comes in handy (and just in time for Cinco de Mayo)! Not only does adding green vegetables to the avocado reduce the fat content but it also boosts the nutritional value of the guacamole. Grab some homemade chips and enjoy!

Holy Guacamole!
 
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Serves: 2 cups
Ingredients
  • 1 cup frozen peas, thawed
  • 1 medium avocado
  • 2 Tbsp fresh lime or lemon juice
  • 1 medium tomato, seeded and diced
  • 1 medium red or sweet onion, diced
  • 1 jalapeno or serrano chile, seeded and minced
  • 3 Tbsp chopped fresh cilantro
  • ½ tsp sea salt
  • ¼ tsp fresh ground black pepper
Instructions
  1. In a blender or in the bowl of a food processor, process the peas until smooth.
  2. In a medium bowl, mash the avocado with a fork or potato masher. Add the juice, tomato, onion, jalapeño, cilantro, garlic, salt, and black pepper. Add the peas and mix well.
  3. If the guacamole won’t be served immediately, press a piece of plastic wrap directly onto the surface to prevent browning.

Variation: Instead of peas, use 1 cup well-cooked broccoli, edamame, or cooked asparagus tips.

Photo Credit: Simply Recipes

Spinach, Mushroom and Green Chile Breakfast Casserole

Breakfast Casserole

This is the perfect recipe for hosting a brunch. It is super simple and you can tend to all your other responsibilities while it is cooking. I planned a surprise 30th birthday for my husband this past weekend where 14 friends stayed at a house in Santa Barbara and this was the perfect (and much needed) treat on Saturday morning. We ended up using the garlic bread that was left over from dinner the night before, which added a nice little touch. You can swap or add any veggies you like to this dish!

Spinach, Mushroom and Green Chile Breakfast Casserole
 
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Serves: 8-10
Ingredients
  • 10 cups French bread cut into 1-inch cubes
  • 16 oz spinach
  • 1 onion, diced
  • 8 oz mushrooms, sliced
  • 2 cans (12 oz) chopped green chiles, drained
  • 8 eggs
  • 2 cups milk
  • ½ cup half and half
  • salt and pepper
  • 2 cups shredded Monterey jack cheese
  • Guacamole, salsa and cilantro, for serving
Instructions
  1. Preheat the oven to 350. Spray a 9×13-inch baking dish with non-stick cooking spray. Put the cubes of French bread in the pan. Set aside.
  2. In a large skillet over medium heat, add the onion, mushrooms and spinach to the pan and cook until browned and softened. Set aside in a bowl and add in the green chiles and stir all to combine. Pour the mixture over the bread in the baking dish, distributing as evenly as possible. Sprinkle the cheese evenly over the top.
  3. In another bowl, whisk together the eggs, milk and half and half. Season with salt and pepper. Pour the egg mixture on top, making sure the bread all gets saturated by the egg mixture. (Use your hands to press the bread down into the liquid to make sure it is all saturated, if desired.)
  4. Bake the casserole, uncovered, for 50-60 minutes, or until a knife inserted in the middle comes out clean. Serve with toppings of your choice.

Serving Suggestion: You can cover the dish with foil and refrigerate for 8 hours or overnight if you want to make ahead of time!

Spooky Bean Dip with Homemade Tortilla Chips

Spooky Bean Dip

In honor of Halloween, here is another recipe this week. You really just cannot go wrong with bean dip. Pair it with some homemade tortillas chips and you have the ultimate crowd pleaser that is oh so easy to make festive.

Spooky Bean Dip with Homemade Tortilla Chips
 
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Serves: 10-12
Ingredients
  • 1 packet of corn tortillas, sliced into quarters or cut into shapes using cookie cutters
  • Olive oil spray
  • Salt to taste
  • 1 can refried black or pinto beans
  • 1 can corn (or 1½ cups cooked fresh or frozen corn)
  • 1 can green chilies
  • ½ cup salsa
  • ½ packet of taco seasoning
  • 2 cups fresh or premade guacamole
  • ¼ cup vegan sour cream or greek yogurt
Instructions
  1. Preheat oven to 350. Spray and salt cut tortillas and arrange evenly on a baking sheet. Bake chips for approximately 10 minutes until they are lightly browned.
  2. Meanwhile, mix refried beans, corn, chilies, salsa and taco seasoning together in a bowl. Spread evenly in serving dish.
  3. Top with guacamole by carefully spreading guacamole on top of the bean mixture.
  4. Fill a pastry bag or a ziplock with a tiny cut in the corner with sour cream or yogurt and make concentric circles.
  5. Starting in the center, using a toothpick or a knife, make lines from the center towards the edges of the dish to create the spider web. Top with decorative spider!

Directions

 

Black Bean, Chile and Quinoa Veggie Burger

Veggie Burger

I had made an attempt at veggie burgers in the past and ended up with a crumbly mess. These ones turned out quite different. They were a hit among both vegetarians and non vegetarians. The chilies give it some good flavor while the beans and quinoa make it nice and hearty.

Black Bean, Chile and Quinoa Veggie Burger
 
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Serves: 8
Ingredients
  • ¼ cup quinoa
  • ½ cup vegetable broth
  • 2 cans (14 oz) black beans, rinsed and drained
  • ½ onion, diced
  • ½ cup roasted red peppers
  • 1 can (7 oz) diced green chilies
  • ⅓ cup cooked corn
  • ¼ cup cilantro
  • 1 tsp salt
  • ½ cup panko breadcrumbs, plus extra
  • 2 eggs/egg whites (only needed if burgers do not seem to be staying together)
Instructions
  1. Combine the quinoa and broth in a saucepan, bring to a boil, then reduce heat and simmer covered until the quinoa is tender.
  2. In a bowl, slightly mash the black beans. Mix with remaining ingredients except eggs. Chill the mixture. I chilled for about 5 hours to let the flavors absorb.
  3. Just before cooking, mix the eggs into the mixture and stir evenly. Shape mixture into patties and brown and heat in a frying pan with a little oil.
  4. Serve on a bun with your favorite toppings.

 

Vegetarian Tortilla Soup

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This one is a little more time consuming but well worth it! I got this recipe from EatingWell.com

Ingredients

3 large dried pasilla, ancho or new mexico chilis

1 can (15 oz) diced tomatoes, preferably fire roasted

2 Tbsp + 2 tsp olive oil

1 white onion, diced

3 cloves garlic, peeled and diced

4 cups vegetable broth

2 cups water

1 package (14 oz) extra firm tofu

4 cups chopped chard, spinach or kale

1/2 tsp sea salt

1 ripe avocado, cubed

2 cups homemade tortilla chips

Directions

1. Holding the chiles one at a time with metal tongs, quickly toast them by turning them an inch or two above an open flame for a few seconds until the aroma fills the kitchen. (Alternatively, toast chiles in a dry pan over medium heat, pressing them flat for a few seconds then flipping them over and pressing again.)

2. When cool enough to handle, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice. (A food processor will work, though it won’t completely puree the chiles.)

3. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring frequently, until golden, 6 to 9 minutes. Scoop up the onion and garlic with a slotted spoon and transfer to the blender with the tomato mixture. Process until smooth.

4. Return the pot to medium heat. When quite hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. Add broth and water. Bring to a boil, then adjust heat to maintain a simmer.

5. Drain tofu, rinse and pat dry and cut into 1/2- to 3/4-inch cubes. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the tofu and cook in a single layer, stirring every 2 to 3 minutes, until beginning to brown, 6 to 8 minutes total. Add the tofu to the soup and simmer for 30 minutes.

6. Add chard (or spinach or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes, depending on the type of greens.

7. Ladle the soup into 8 soup bowls. Divide avocado, tortilla chips and cheese (if using) among the bowls. Serve warm.