Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Nutrient-dense Cabbage Mushroom Ramen Soup
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Servings
4 servings
Servings
4 servings
Nutrient-dense Cabbage Mushroom Ramen Soup
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Servings
4 servings
Servings
4 servings
Ingredients
Soup
Toppings
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Instructions
  1. In a stock pot, heat olive oil over medium-low heat. Add onions and mushrooms. Cook 5 minutes until they soften.
  2. Add garlic and ginger and cook 2 – 3 minutes stirring occasionally. Mix in soy sauce.
  3. Immediately add broth, water, and cabbage. Bring to a boil, reduce to a simmer, and add in ramen noodles. Cover and cook over medium 5 – 8 minutes until the ramen and cabbage are tender. Stir in the sesame oil, remove from heat.
  4. Sprinkle with toppings and enjoy!
Recipe Notes

*Seaweed is optional. I generally have some in the pantry in the form of seaweed snacks. It defintely improves the flavor and obviously the health benefits as well.

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Roasted Pork Tenderloin with Pineapple Avocado Salsa

The contrast of sweet and spicy, the textures and colors make this one of my favorite summertime dinner party recipes.

I serve it with CMF Quinoa with toasted pecans and green onion or with Cilantro Rice and a simple spinach salad with peas.

For dessert: Mango Mousse and following the pineapple for a tropical theme I add 1 – 2 tablespoons of coconut to the mousse. Toasting 2 tablespoons of coconut in a skillet and sprinkling on top of the mousse gives it a touch of fancy.

 

Roasted Pork Tenderloin with Pineapple Avocado Salsa
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Servings
4 servings
Servings
4 servings
Roasted Pork Tenderloin with Pineapple Avocado Salsa
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Servings
4 servings
Servings
4 servings
Ingredients
Roasted Pork Tenderloin
Pineapple Avocado Salsa
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Instructions
Roasted Pork Tenderloin
  1. Preheat oven to 400°F. Brush roasting pan with 1 tablespoon olive oil.
  2. Mix minced garlic with remaining 1 tablespoon olive oil, brush all over the pork tenderloin. Sprinkle salt over pork tenderloin.
  3. Place in oven and roast 20 – 25 minutes until an instant-read thermometer inserted into the center registers 155°F.
  4. Remove from oven. Rest 5 – 8 minutes before slicing. Spoon Pineapple Avocado Salsa over the tenderloin to serve. Or serve the Pineapple Avocado salsa alongside.
Pineapple Avocado Salsa
  1. While the pork tenderloin is roasting, chop all ingredients, placing into a mixing bowl.
  2. Toss together, season with salt to taste.
  3. Place sliced pork tenderloin on a serving platter. Spoon Pineapple Avocado Salsa over the tenderloin and serve.
Recipe Notes

Love the contrast of spicy jalapeño (sometimes I use Serrano peppers for more spice) with sweet pineapple. But when cooking for family dinner or dinner guests that don’t eat spicy foods, I serve the chopped jalapeño (Serrano) on the side.

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Healthy Plant-Rich Enchiladas

I tend to avoid Tex-Mex food because it is so heavy and leaves me feeling like I’ve eaten a tank.

Then I made Sweet Potato Enchiladas from Oh She Glows cookbook and I discovered crazy delicious, digestible enchiladas.

Casting about for something to take to a friend’s house for the Superbowl today, enchiladas seemed to be a Superbowlish kind of food.
I was astonished at how fast they were eaten, from the 3 year-old and up, everyone enjoyed them.

Variations:

  • Make it vegan: use 1 1/2 cup cooked lentils instead of ground meat
  • Make it spicy: keep the poblano seeds or add 1/4 – 1/2 red pepper flakes
  • Make it chicken: use chopped up leftover (or rotisserie) chicken instead of ground meat

I use this Enchilada Sauce
Gimme Some Oven: Red Enchilada Sauce

Next time I’ll make a double recipe and save half for a second dinner later in the week.
1. Shepard pie with mashed sweet potatoes OR
2. Stuff a spaghetti squash (scoop out seeds first), sprinkle cheese on top and cook in oven for 30 – 40 minutes.

I’ve discovered it’s easy to make taco seasoning. I double the recipe (without onion powder or garlic powder simply because I never have any)  from Family Fresh Meals and keep it in a small mason jar.

Simply Enchiladas
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Servings
6 servings
Servings
6 servings
Simply Enchiladas
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Servings
6 servings
Servings
6 servings
Ingredients
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Instructions
  1. Heat oven to 350°F. Grease a 9 x 13-inch baking pan with avocado or olive oil. Set aside.
  2. Heat avocado oil in a pot over medium heat until it just starts to shimmer. Add onion and cook, stirring occasionally for 5 minutes. Add ground meat and cook, stirring occasionally until no longer pink.
  3. Mix in garlic and taco seasoning. Cook 2 – 3 more minutes.
  4. Mix 1/4 cup of enchilada sauce. Season with salt and pepper to taste.
  5. Add poblano and bell peppers, tomato and black bean. Mix again and cook just until poblano and bell peppers soften. Stir in 1/2 cup chopped cilantro.
  6. Set up an assembly line with tortillas, enchilada sauce, ground beef mixture, and cheese. Spread two tablespoons enchilada sauce over the surface of the tortilla, then about 2 large spoonfuls of ground beef mixture. Roll up the tortilla and place,
  7. Spread remaining enchilada sauce on top of the tortillas.
  8. Sprinkle 1 1/2 - 2 cups shredded cheese on top, (depends how cheesy you prefer.
  9. Bake uncovered for 20 minutes.
  10. Remove from oven, sprinkle another 1/4 cup chopped cilantro on top and serve.
Recipe Notes

Modified from: https://www.gimmesomeoven.com/beef-enchiladas-recipe/print/

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Southwest Chicken Lasagna

This is one of the recipes that triggered colormyfood, I’ve had so many requests for it. The combination of black bean, corn and cilantro give this lasagna a southwestern twist.

Variations:

  • Vegetarian: Eliminate the chicken
  • Spicy: Add 1 – 2 chopped jalapeños
Southwest Chicken Lasagna
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Southwest Chicken Lasagna
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Ingredients
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Instructions
  1. Mix chicken, black beans, corn and cilantro into marinara sauce.
  2. In a separate bowl mix ricotta, Parmesan and mozzarella
  3. Place just enough marinara sauce on the bottom of Pyrex so pasta won’t stick.
  4. Place a layer of uncooked lasagna noodles
  5. Spoon think layer sauce to cover lasagna noodles
  6. Place a layer of the mixed cheese over the sauce (about half of the cheese mix)
  7. Repeat: lasagna noodles, sauce and cheese
  8. Cover with aluminum foil
  9. Put in oven preheated to 375 for 45 minutes
  10. Remove aluminum foil, reduce oven to 350 and bake another 30 – 40 minutes until cheese is golden.
  11. Remove lasagna from oven and let sit for 10 minutes before cutting and serving.
Recipe Notes

This recipe makes two lasagna dishes. I make one with chicken and one vegetarian when hosting dinner for omnivores and vegetarians. Or I freeze the second one for another time.

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Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Ingredients
Vinaigrette
Salad
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Instructions
Vinaigrette
  1. Place salt, pepper, oregano, cumin and coriander in small bowl.
  2. Add honey and mix. Add lemon juice and water; mix well.
  3. Pour in extra virgin olive oil in a slow stream, mixing constantly.
  4. Adjust salt and pepper to taste.
Salad
  1. Place beans, bell peppers, onion, dates and parsley in large bowl and mix.
  2. Add in chopped jalapeño if desired and mix well.
  3. Drizzle vinaigrette to coat and toss well.
Recipe Notes

Can be made day ahead.

Modified from

Epicurious Black Bean and Bell Pepper Salad

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Sausage Poblano Pepper Strata

The name strata come from layers. Strata is a breakfast dish made from a beaten egg mixture poured over bread (sliced or cubed). There are innumerable variations, omnivore and vegetarian

  • different varieties of vegetables
  • breakfast meats (sausage, bacon, ham)
  • herbs and spices

I like stratas because you can make them the day before and chilled overnight. In the morning bake it in the oven.

Sausage Poblano Pepper Strata
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Servings
8 servings
Servings
8 servings
Sausage Poblano Pepper Strata
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Servings
8 servings
Servings
8 servings
Ingredients
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Instructions
  1. Butter a 13 x 9-inch baking dish.
  2. Heat olive oil in large skillet over medium heat; add onion and sauté until translucent. Add sausage and chopped poblano pepper and cook stirring occasionally until sausage is cooked through. Remove from heat and cool.
  3. Cut twenty 1-inch slices from baguette and arrange in one layer in baking dish.
  4. Whisk eggs and milk; mix in cooked sausage and all remaining ingredients until blended.
  5. Pour egg mixture over bread. Cover and chill overnight.
  6. Preheat oven to 350°F. Bake strata uncovered until puffed and golden, about 40 - 45 minutes.
  7. Let stand 5 minutes before serving.
  8. Serve with sliced avocado, chopped cilantro and/or salsa
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Quinoa Nut Pilaf

Variations:
• Use any nut instead of pecans – walnuts, almonds, pistachio
• Use different herbs instead of cilantro – parsley, mint, basil
• Add 1/4 cup of thinly sliced green onions or finely chopped red onion
• Add a 1/2 cup of frozen (or fresh) peas, or corn,or edamame or broccoli

Quinoa Nut Pilaf
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Serves 4
Quinoa Nut Pilaf
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Serves 4
Ingredients
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Instructions
  1. Place quinoa in medium saucepan and cook over medium heat, stirring occasionally, until popping sounds begin. Slowly add water, bring to a boil. As soon as it boils, cover and turn heat to low. Simmer for 20 minutes. Turn off heat and place a clean dishtowel (or two paper towels) under the lid to absorb the steam.
  2. Add pecans and cilantro, and mix just until blended
  3. Add salt and pepper to taste .
Recipe Notes

A Color My Food original recipe

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Southwest Hummus Wraps

For a delicious lunch or light supper, spread this Southwest Hummus , enriched by red bell pepper and cilantro, on a wrap or into a pita bread, add black beans, avocado and spinach for a healthy, delicious quick lunch or light supper. For an extra-kick add some chopped jalapeño, locoto or serrano.

Southwest Hummus Wraps
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Southwest Hummus Wraps
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Ingredients
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Instructions
  1. Spread 2 – 3 tablespoons on one side of the wrap.
  2. Place spinach leaves somewhat off center, keeping clear of the edges of the tortilla.
  3. Spread 1 tablespoon of black beans down center of spinach; layer tomato, avocado, cilantro. If using jalapeño, sprinkle on top.
  4. Fold in ends of the wrap and roll up.
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Southwest Hummus

Beans are so important to our health that we should  Eat More Beans. Hummus/bean dips are a delicious way to do this. I use them instead of mayo as a sandwich spread, or in wraps with leftover grains and spinach (or other greens).

Roasted bell peppers make this one of my favorite bean spreads. Garbanzo and tahini are staples in our house. When bell peppers are not in season, I use store-bought roasted red peppers (read ingredient label to ensure there’s no sugar or unnecessary addivites).

This a quick appetizer to put together for impromput dinner with friends, or to take as a contribution for dinner at someone else’s home.

Garbanzo beans have been used to treat blood pressure for thousands of years and can lower cholesterol levels. So let’s have Hummus for a Healthy Heart

Southwest Hummus
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Prep Time
15 minutes
Prep Time
15 minutes
Southwest Hummus
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Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
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Instructions
  1. Place extra-virgin olive oil, lime juice, 2 tablespoons water, tahini and half of garbanzo beans in food processor and process until smooth.
  2. Add remaining ingredients and process, pausing, mixing with spatula and processing again until smooth. If it is too thick, add another 2 tablespoons of water. Adjust salt to taste.
  3. Transfer to a bowl, cover and refrigerate for one hour. Can be made one day ahead.
Recipe Notes

Source: Culicurious: Southwest Hummus

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Cumin Quinoa and Garbanzo

I like the combination of rice and quinoa, and this dish can be more interesting using wild rice or red quinoa if it is available. But for quicker cooking on a busy night, you can use a single grain (either brown rice or quinoa). You can also make this with another grain such as barley (but increase the water to 3 cups for 1 cup of barley)

Cumin Quinoa and Garbanzo
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Servings
4 serving
Servings
4 serving
Cumin Quinoa and Garbanzo
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Servings
4 serving
Servings
4 serving
Ingredients
Adjust servings: serving
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Instructions
  1. Bring rice and 1 cup water to a boil in a small saucepan. Cover, reduce heat to low, and cook until water is absorbed and rice is tender, 25-30 minutes.
  2. Meanwhile, combine quinoa, bay leaf, 1/4 teaspoon salt, and 1 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Drain; return quinoa to hot saucepan. Cover and let sit for 15 minutes. Discard bay leaf, fluff quinoa with a fork, and transfer to a large bowl.
  3. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, until soft, about 8 minutes. Add garlic and cumin and cook, stirring often, for 2 minutes.
  4. Add to quinoa. Add rice and garbanzo beans; mix well. Stir in remaining 2 tablespoons extra-virgin oil, fresh lemon juice, cilantro, parsley, and green onion. Season to taste with salt and pepper.
  5. Cut avocado into wedges. Serve salad with avocado and lemon wedges.
Recipe Notes

Adapted from Epicurious: Cumin Scented Quinoa and Black Rice

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