Chicken Vegetable Soup

chicken veg soup
Recipe and photo courtesy of Leaves of Life

Ingredients:

  • 1 lb chicken, cooked and chopped
  • 6-8 cups chicken broth
  • 2 cups green beans, snapped
  • 2 medium potatoes (Yukon gold are lower glycemic than white)
  • 3-4 carrots, peeled and chopped
  • 2 tsp Italian herbs
  • 2-4 cloves garlic, minced
  • 1 tbsp olive or grapeseed oil

Directions:

  1. Heat oil in a deep sauce pan over low heat and add minced garlic; stirfry for 1 minute or until garlic is aromatic but not browned
  2. Add all other ingredients and cook until vegetables are tender, about 20 minutes.

Tip:

Fresh dill is a nice addition to this soup when it’s available.  Add a dollop of butter to the pan or a few dribbles of olive oil to individual servings as an enhancer and to increase satiety.

Kale Chips

kale chips
Recipe and photo courtesy of Leaves of Life

Ingredients:

  • Kale
  • Olive or grapeseed oil
  • Salt to taste

Directions:

  1. Remove most of tough portion of stems
  2. Dribble oil over kale and using your hands, massage it onto both sides of all leaves.  This will take 1-2 minutes
  3. Spread kale in a mostly single layer on a large baking sheet or pizza sheet
  4. Sprinkle with salt
  5. Bake at 275, checking kale after 10 minutes and then every 5-10 minutes until kale is barely moist
  6. Turn oven off and allow to slowly finish drying

Tips: Try adding a spritz of lemon juice or powdered herbs (garlic is tasty)  before baking, or adding nutritional yeast after drying.  To keep kale from getting stale/moist, store in an airtight container.  Dried kale can be crumbled into soups or added as a crunchy salad topper.

Chili Veg-Out

vegan chili
Recipe and photo courtesy of Leaves of Life
veggies
Check out all the great colors and nutrients packed into this recipe–great way to feed the finicky folks!

Ingredients:

  • 1 large red pepper
  • 1 large yellow pepper
  • 1 large green pepper
  • 1 large orange pepper
  • 1-3 hot peppers, if desired
  • 2 portabello mushrooms
  • 1-2 cups button mushrooms
  • 12-15 roma tomatoes
  • 2 large red tomatoes (or 1 can stewed tomatoes)
  • 1-3 cups fresh salsa
  • 2 medium onions
  • 3-5 cloves garlic, minced
  • 2 tbsp fresh basil, diced
  • 2 tbsp fresh cilantro, diced
  • 1 cup kale chips, crumbled into powder
  • 1 can chick peas, drained
  • 1 can tri-bean blend, drained
  • 1 can pinto or kidney beans, drained
  • 2-3 tbsp chili powder
  • 1-2 tbsp cumin powder
  • 1-2 tsp smoked Spanish paprika
  • Salt and pepper to taste

Directions:

  1. Chop all vegetables into desired size.
  2. Add vegetables to large sauce pan and include some of the juices from the salsa or stewed tomatoes.
  3. Cook, stirring frequently until vegetables are about half cooked.
  4. Add all other ingredients and cook covered on low heat for 20-30 minutes.
  5. Taste and tweak seasonings and serve.

Tip:

If you dig hummus in your chili, but are avoiding fat, try mashing one of the cans of beans and either adding a dollop separately or adding  it back to the chili–definitely creams it up!