Turkey Sausage and Garbanzo Soup

Easy to make, simple and delicious this soup is protein-rich and light in carbs.

The original recipe is spicy but because of my daughter, rather than including the jalapeno in the soup itself, I chop it up put on top with the avocado and chopped cilantro when serving.

Variations:

  • Instead of turkey sausage, use Italian sausage or Mexican chorizo
  • Instead of garbanzo, use white beans (or any other beans)
  • Add one or two chopped carrots
  • Add 1 chopped bell pepper (any color)
  • Add one potato, chopped smalle  so it doesn’t prolong  cooking time
  • The last 5 minutes, add spinach, kale or other chopped greens (swiss chard, mustard greens)
Spicy Turkey Sausage and Garbanzo Soup
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Servings
4 servings
Servings
4 servings
Spicy Turkey Sausage and Garbanzo Soup
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Heat olive oil in heavy large Dutch oven over medium-high heat. Add turkey sausage and chopped onion, sauté until sausage is golden brown and cooked through, breaking up sausage with back of fork, about 5 minutes. Add chopped garlic and cook another 3 minutes. Reduce heat to medium.
  2. Add tomatoes with their juices, sliced jalapeño, chili, ground cumin and chopped fresh rosemary. Simmer 10 minutes, stirring frequently.
  3. Add garbanzo beans and 2 cups chicken broth and bring to boil. Reduce heat and simmer soup 15 minutes. If needing additional liquid, add another cup of chicken broth.
  4. Stir in fresh lemon juice.
  5. Season soup to taste with salt and pepper.
  6. Serve topped with sliced avocado and chopped cilantro.
Recipe Notes

Modified from https://www.epicurious.com/recipes/food/views/spicy-garbanzo-bean-and-turkey-sausage-soup-458

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Spinach Pomegranate Green and Red Salad

Mini-chef asked what salad I was making. I answered “green and red – spinach, red cabbage and pomegranate.  Lots of color, lots of vitamins.” She has a keen interest not just in helping cook, but in the ingredients that go into our food.
Once the salad came together she said, “ you know mama, it’s green and purple.”

Red or purple, the colors make this not only pretty, but powerful: every one of these ingredients are superfoods loaded with phytochemicals (natural plant chemicals, antioxidants and minerals that boosting our immune system and ward off disease. Even healthy factors aside, the flavors and texture are a feast to the palate.

This salad would be a wonderful addition to a Christmas dinner or other holiday menu.

Variations:

  • Baby kale or arugula instead of baby spinach.
  • 1/4 cup dried cranberries instead of pomegranate
  • 2 tablespoons finely chopped red onion instead of green onion
  • Sunflower seeds, pine nuts, pistachio or chopped pecan instead of pumpkin seeds
  • Add 1/4 – 1/2 cup of shredded red cabbage (I use a mandolin) or 1/4 cup of grated beet
Spinach Pomegranate Green and Red Salad
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CMF Salad Dressing (balsamic vinegar version)
Servings
4 servings
Servings
4 servings
Spinach Pomegranate Green and Red Salad
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CMF Salad Dressing (balsamic vinegar version)
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Toss green onions, shredded cabbage in a bowl.
  2. Drizzle about 1/4 cup of salad dressing over salad and half of pomegranate kernels; toss again.
  3. Sprinkle pumpkin seeds and remaining pomegranate on top and serve.
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Cranberry Orange Sauce

More than of recipe, this is a launching point for cranberry sauce.

And not just for Thanksgiving.  In the Good Mood Red Foods category, cranberries are rich in flavonoids which can help improve memory and brain function.

This sauce can be used so  many ways. Here are a couple of ideas:

  • Add to a bowl of oatmeal — or quinoa porridge mhhmmm so seasonally delicious
  • Mix into plain Greek yogurt with granola for breakfast or dessert
  • Top pancakes or waffles as an alternate to syrup.
  • Mix into Greek yogurt or cream cheese and make pancake (waffle or muffin) “sammies” (sanwiches) for breakfast on the go or an afternoon snack.
  • Use it on crostini or crackers for an appetizer: spread soft goat cheese (or cream cheese), top with cranberry orange sauce and chopped chives or green onion.

Variations:

  • Rather than orange zest, use lemon or lime zest
  • And add 1 – 2 tablespoon minced fresh ginger
Cranberry Orange Sauce
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Makes about 3 cups
Servings
3 cups
Servings
3 cups
Cranberry Orange Sauce
Print Recipe
Makes about 3 cups
Servings
3 cups
Servings
3 cups
Ingredients
Adjust servings: cups
Units:
Instructions
  1. If using frozen cranberries, first defrost before using.
  2. Combine ingredients in medium saucepan; bring to boil over medium heat, stirring until sugar dissolves.
  3. Cook until cranberries are tender and mixture thickens, stirring occasionally, about 12 minutes. Remove from heat.
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Spinach Citrus Salad

In our garden in Cochabamba lives a wonderfully enthusiastic orange tree. It produces truly an astonishing amount of fruit; we’ll harvest 200+ oranges and the tree looks still fully loaded.
The garden is also home to a grapefruit tree, more modest in its output.
With such abundance, orange and grapefruit ended up in this pretty and delicious combination.

Variations:

  • Use only orange or only grapefruit
  • Use orange and beet (roasted or steamed) slices (cut into similar shape as orange segments
  • Use peach or nectarine in place of citrus
  • Add toasted pumpkin seeds, sunflower seeds or slivered almonds
Spinach and Citrus Salad
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Servings
4 servings
Servings
4 servings
Spinach and Citrus Salad
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Servings
4 servings
Servings
4 servings
Ingredients
Salad Dressing
Adjust servings: servings
Units:
Instructions
  1. Cut away all peel and pith from grapefruit and orange. Separate segments from between membranes
  2. Place spinach and chopped green onion in large bowl. Toss with 2 – 3 tablespoons salad dressing.
  3. Place tossed spinach and green onions on a platter.
  4. Arrange orange and grapefruit segments on top of spinach.
  5. Drizzle another 3 – 4 tablespoons of salad dressing over the salad
Salad Dressing
  1. Mix salt an apple cider vinegar until salt dissolves
  2. In a slow steady stream add extra-virgin olive oil, whisking
  3. Whisk in 2 tablespoons water. Add 1 – 2 tablespoons water if to strong for your taste. Adjust salt and pepper
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Spinach Beet and Feta Salad

The lovely color of beets against the green is pretty to see, the contrast of texture — soft beet against the fresh leaves, creamy feta and the crunch of nuts make this salad delight for the palate. And the concentration of phytonutrients in these power foods are a big boost for the immune system.

Variations:

  • Use arugula or baby kale instead of spinach
  • Add avocado
  • Add orange  (peel, cut away pith and segment the orange slices)
  • Use pumpkin or sunflower seeds instead of nuts

 

Spinach Beet and Feta Salad
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Servings
4 servings
Servings
4 servings
Spinach Beet and Feta Salad
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Peel beets, cut in half and slice or cut in cubes. Steam in a pot over low heat for 10 - 12 minutes until tender when pierced with a fork.
  2. Place spinach and chopped green onion in large bowl. Toss with 2 – 3 tablespoons vinaigrette.
  3. Place tossed spinach and green onions on a platter.
  4. Arrange beets and feta on top, drizzle another 1 - 2 tablespoons of salad dressing on top.
  5. Sprinkle nuts over salad and serve.
  6. CMF Salad Dressing
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Whole-Wheat Sugar Cookies

Sugar cookies are usually made with white flour and too much sugar. I use whole-wheat flour and reduce the amount of sugar almost half.

I was not a fan of sugar cookies until I had a child. Now I can seem to stop making them! In carrot-shape at Easter, or pumpkin shape in the fall…

I’ve lost count of the number of times we made them in all sorts of shapes for play dates. I blend powdered sugar with just enough water to make “spreadable” icing, and a drop or two of India Tree coloring (no synthetic dyes). Each child gets a portion of icing in a cup and decorates happily away, adding sprinkles on top.

Whole-Wheat Sugar Cookies
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Servings
36 - 48 cookies
Servings
36 - 48 cookies
Whole-Wheat Sugar Cookies
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Servings
36 - 48 cookies
Servings
36 - 48 cookies
Ingredients
Adjust servings: cookies
Units:
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a medium-sized bowl whisk together the flour, baking powder, and salt.
  3. In a large bowl fitted with an electric whisk cream the butter. Gradually add sugar mixing until it is all blended in. Add the egg, milk, and vanilla until well mixed.
  4. By hand mix in flour about 1 cup at a time, mixing well after each addition.
  5. Roll the dough out onto a floured surface until it's about 1/4-inch thick.
  6. Cut with cookie cutters into desired shapes. Place cookies onto an ungreased baking sheet.
  7. Bake in oven for 6 – 8 minutes until edges turn golden brown.
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Cod and Spinach in Coconut Sauce

This recipe is part of my “Naked Kitchen” repertoire. These are recipes I take with me when we go on vacation and will stay someplace where the kitchen has an empty fridge and pantry. The recipes are easy to make, and flavors are simple.

Ocassionaly I make these meals at home because of their simplicity. They fall into the “comfort food” zone for me. And are also wonderful options when someone in the house is not feeling well.

Variations:

  • Use white fish other than cod, or chicken breast
  • Use kale or broccoli instead of spinach
  • Enhance the flavors with cumin, curry and tumeric if available (about 1/2 teaspoon each)

I serve it with CMF Rice mixed with chopped parsley or cilantro. And chopped nuts if available.

Cod and Spinach in Coconut Sauce
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Servings
4 servings
Servings
4 servings
Cod and Spinach in Coconut Sauce
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Heat olive oil in a medium pot over medium heat, just until simmering. Add the onion and sauté until softened. Add garlic and ginger, and cook 2 -3 more minutes, stirring.
  2. Pour in coconut milk, bring to the boil and simmer for 3-5 minutes to reduce slightly, then add the cod. Cover and simmer 8 – 10 minutes until cod is cooked.
  3. Add spinach and cook 3 – 5 more minutes just until spinach is wilted. through. Season with salt and pepper to taste.
  4. Serve with CMF Rice
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Turkey Meatball and Kale Soup

This recipe is part of my “naked kitchen menu” because it has no spices. Consider this a base that can be varied by using different ground meat, or vegetables and adding spices.

Variations:

  • Use ground bison or grass-fed beef instead of turkey, or ground lamb
  • For the soup, use leeks instead of onions, add a chopped turnip or rutabaga
  • Add 1 cup of chopped broccoli or cauliflower
  • Add 1 cup peas or green beans
  • Add 1 cup of diced potato
  • Reduce the amount of broth to make a chunky stew instead of soup
Turkey Meatball and Kale Soup
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Servings
4 servings
Servings
4 servings
Turkey Meatball and Kale Soup
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Servings
4 servings
Servings
4 servings
Ingredients
Meatballs
Soup
Adjust servings: servings
Units:
Instructions
  1. Pour milk into a large mixing bowl, tear bread into small pieces and add to the milk; soak 10 minutes.
  2. Add ground turkey, chopped green onions, minced garlic and mix together.
  3. Scoop out with spoon and roll between wet palms to form 1/2-inch balls.
  4. Set aside.
Soup
  1. Heat olive oil in a pot over medium heat just until it starts to shimmer. Add onions, carrots and celery. Cook, stirring occasionally until vegetables soften, add chopped garlic and cook, stirring, 2 more minutes.
  2. Place meatballs on top of vegetables.
  3. Gradually pour in broth. Gently stir broth into vegetables without breaking the meatballs. Cover and cook over low heat, just barely bubbling until meatballs are cooked through.
  4. Add kale or spinach, cover and simmer just until kale/spinach is wilted. Gently mix together and serve.
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Romesco (Red Bell Pepper and Almond Sauce)

Romesco is a nut and red bell pepper sauce that originates in Catalonia region in Spain where it seems fishermen originally prepared this sauce for fish.

This is so delicious, colorful and elegant, I use it many different ways

  • As a sauce over chicken breasts (roasted or grilled)
  • Or on fish fillets (roasted or grilled
  • As a dip with sliced baguette or pita bread.
  • For a more elegant occasion, I spread the dip on crostini (toasted baguette slices) and place a basil or parsley leaf on each crostini.
  • As tea sandwiches
  • Leftovers make a fabulous sandwich spread turning a simple turkey sandwich with arugula into a gourmet treat
  • Yummy wraps with greens and leftover chicken, or garbanzo or white beans.

The almonds and red bell pepper make this not only delicious but also quite nutritious. Check out the  amazing health benefits of almonds.

For an extra special meal, I’ve made this sauce with hazelnuts…hmmm heavenly.

Romesco
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Servings
1 1/4 cup
Servings
1 1/4 cup
Romesco
Print Recipe
Servings
1 1/4 cup
Servings
1 1/4 cup
Ingredients
Adjust servings: cup
Units:
Instructions
  1. Toast almonds in a skillet over medium heat for about 5 minutes, stirring occasionally. Remove from heat and cool.
  2. Finely chop almonds in food processor. Remove from processor.
  3. Place extra-virgin olive oil, vinegar, garlic and roasted bell peppers in processor and blend well.
  4. Add ground almonds, salt and pepper, blend again until well mixed.
  5. Adjust salt and pepper to taste.
  6. Dip can be made one or two days ahead. Cover and refrigerate.
  7. Bring to room temperature before serving.
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Carrot and Beet Pancakes

I’m always looking for ways to incorporate more beets into our weekly meals when staying with my father. Parkinson’s is a challenging disease; one of the ways I deal with impotence of the disease is trying to boost nutrition into my dad’s daily life.

Beets help blood flow and are brain-healthy. So beets go into breakfast smoothies and raw grated beets go into salads. These pancakes are a new way to use beets.

The first time I made them, I served them with a potato, turnip and pumpkin puree (spiced with tumeric and cumin). Yum!
And an arugula, tomato salad with green onion and CMF vinaigrette.

I’ve since made them for teatime, which is my dad’s favorite late afternoon interlude and oftentimes he wants tea rather than dinner.

I think they’d also be a lovely brunch option.

Variations:

  • Add ½ teaspoon red pepper flakes to give spice them up
  • Serve with a dollop of plain Greek yogurt or puree the yogurt with a clove of garlic and ¼ cup of cilantro, mint, or parsley.
  • Serve with sweet potato puree, a cauliflower and potato puree
Carrot and Beet Pancakes
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Servings
4
Servings
4
Carrot and Beet Pancakes
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Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 300°F.
  2. Peel and grate beets (should be about 1 1/3 cup). Put in a mixing bowl.
  3. Peel and grate carrots (1 cup). Add to beets. Mix in egg, cumin, coriander, salt and pepper.
  4. Add flour; stir to blend well.
  5. Generously brush a baking sheet with olive oil and bake for 20 minutes or until edges begin to brown.
Recipe Notes

Variations:

  • Add ½ teaspoon red pepper flakes to give spice them up
  • Serve with a dollop of plain Greek yogurt or puree the yogurt with a clove of garlic and ¼ cup of cilantro, mint, or parsley.
  • Serve with sweet potato puree, a cauliflower and potato puree
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