butternut squash with avocado and sunflower seeds

I make a lot of recipes on the fly. 

This one was no different. 

I had a ripe avocado.  I had butternut squash.  I searched the Internet and browsed a number of recipes, kept thinking "no, too much time to make" and so I came up with this one.  The best part about this recipe is incorporating the kids, and them being their own chef. 

Admittedly, my son does not have an open mind when it comes to food.  OK, so maybe he will eat hummus, but he doesn't even want to think about a kiwi fruit.  I have to work him a lot before he gives into some foods.  And I WILL keep working him...I want him to understand what good foods does for his body.  I figured that if the kids, mainly my son, helped with building this dish then chances are he would eat it. 

Ingredients:
- butternut squash
- ripe avocado
- sunflower seeds
- Hungarian paprika
- honey
- lime juice

1. Cut butternut squash into pieces, and place on a cookie sheet to be roasted in the oven.  I always roast in the oven with salt, pepper, and olive oil.  Cook at 400 degrees for about 30 minutes.  Ok, so this isn't the minute part of "healthy minute meals", but the rest of the recipe is super quick!

2. Place roasted squash onto plate.  Place plate in front of child, and let them build their dish with: avocado, sunflower seeds, honey, lime juice, and paprika.

 

 

 

This is how my plate looked:

 

 

 

And this is how my daughter's plate looked. I didn't get a picture of my son's plate.

I get that some people (meat eaters) would look at this dish and think more "side dish" but it really is filling as a meal in and of itself.  It is nutritious, and crazy fast to prepare!  Not to mention, the kids had fun building their own dinner.



Smacznego!

bean and lentil soup

I came to make this recipe quite by accident.  I was set out to make white chili, but I was missing chicken bouillon and green chilies from my pantry.  So, I scoured my options and came up with this delicious soup.

Now that Fall is in the air, soup is a great thing to add to your diet.  It is nutritious, and warms up easily the next day for busy families on the go.



Ingredients

-  olive oil
- 2 cups great northern beans (I make an entire dried bag at a time, and freeze 2 cup portions to use at my discretion)
- 4 cubes beef bouillon
- 1 heaping teaspoon of minced garlic (yes, the jar is empty...I just used the last of it)
- 1 onion, diced (I only had red on hand at the time, but any kind would do)
- 1/2 cup lentils
- water (enough to fill a small pot...I didn't measure exactly but I would venture to guess around 8 cups water...I promise to be better with measuring next time!)



1. In a small pot, sauté onion in olive oil.  When the onion is just about done, add your garlic and sauté for another minute or so.

2. Add water, lentils, beans, and beef bouillon to the pot. Bring to a boil for a couple minutes.

3. reduce heat, and let simmer until lentils are done, which is about 20-30 minutes. Done!

Not the best picture, as the beans and lentils are at the bottom of the pot
But, you still must try this soup!

This soup has a very hearty flavor to it.  As I mentioned, this was my first time making it, and I will be sure to make it again.

**I wanted to add some sautéed mushrooms to the mix, but I didn't have any on hand.  This would have been a great addition, and one I will probably try next time.


****

Let's talk lentils.  They are legumes, which are in the same family as beans.  Need some fiber in your diet?  Lentils sure have you covered!  Lentils are rich in both soluble and insoluble fiber.  What does this mean to you?  You will poop better, and with that cholesterol will leave your body.  Lentils are also a very heart healthy food.  I don't totally get why they are, because this is where the details go a bit over my head with talk of acids and the like, but you can read more about lentils here at World's Healthiest Foods.

****


Smacznego!

 



edamame

Ed - ah - what did you say?

Edamame.  Soy beans.  Young soy beans.

There is a simple "recipe" to enjoy this delish little snack:
- edamame (found in the frozen food section)
- sea salt

Aldi sells these bags for $1.49 a bag!
Our local sushi joint sells a (small) bowl of this stuff for $5 or $6!

1. boil water according to package directions

2. add edamame according to package directions - it is something like 5 minutes

 

 

 

 

 3. strain edamame

4. put edamame into a bowl, and add sea salt (or the salt of your choosing) to your taste.  I add the salt when the pods are still warm.

 

 

 

 5. enjoy!  From boiling to table, it only take a couple minutes.  Basically, these little beans "pop" out of the pod...you can get them out by biting them, or just using your finger to push them out.  Just eat the beans, don't eat the pod.  I like biting the pod out since you get the salt taste.   Be sure to eat them warm...I like them best this way.

As for nutritional value, I have read that there is some controversy regarding soy.  In my "balance all things in life" attitude, since edamame is the original form of this legume, I will continue to eat it and all it's God given nutrients.

Smacznego!

Quinoa - two ways

In summer, I like to cook simple and light.  With high temperatures, who wants hot and heavy food?  Here are two ways to make quinoa: kids friendly, and not as kid friendly.  Make a big bowl of this and eat out of it all day.


Quinoa with:
tomatoes, parsley, sea salt, olive oil and lemon juice

I always start with one cup of quinoa, prepared as the box/bag says.  Next add: tomatoes, sea salt, olive oil and lemon juice...all to taste.




The other way I prepare quinoa is a little more for the adult palate. 
Quinoa with:
parsley, cucumbers, tomatoes, kalamata olives, parsley, lemon juice, olive oil, and sea salt. 

Again, start out with one cup of quinoa and then add the above ingredients to taste. 

Both of these meal ideas are very easy and quite nutritious.  Easy simple summer cooking!



Smacznego!

Super Easy Couscous Salad

This is all you need, for this easy summer salad:

- couscous

- tomatoes

- summer squash

- onions

- salt

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. prepare your couscous, per the directions on the box.

 

 

 

 

 

 

2. chop up onions, and sauté with olive oil

 

 

 

 

 

 

3. after a couple minutes, the onions will soften up.  Then add the squash, and sauté for another couple minutes.

 

 

 

 

 

 

4. as the onion and squash are finishing up, chop up a couple tomatoes

 

 

 

5. final step: place prepared couscous into bowl, top of onions and squash, and then top with tomatoes. Season to taste.

 

 

 

It is that easy! 

 

 

 

 

Smacznego!

 

Lentils & Barley with salsa

Up until now, I only really used lentils here and there in soups/stews/chili.  But, a friend on facebook posted this recipe, and of course I had to make it. 

As I was eating my delicious meal, I thought to myself "this is my next recipe for the blog!"


Ingredients:
- small onion, chopped
- garlic, 3 cloves chopped
- 1 1/2 cups lentils (I used red lentils this time round)
- 1/2 cup barley
- 24 oz salsa
- 4 cups water
- 1 tablespoon chicken bouillon
- 3 tablespoons flax seed
- spice suggestions: cayenne pepper, cinnamon, black pepper, paprika...all to your taste

** feel free to top this dish with sunflower seeds...totally what I am going to do next time!

Directions:
1. sauté onion in olive oil

2. add garlic, and sauté that a bit too

3. add the rest of the ingredients into the onion/garlic, and give it a good stir

4. cook on medium heat until the lentil and barley is soft, which is about 45 minutes or so.

Make sure to stir often enough so the bottom does burn.  So, it takes 45 minutes to prepare...but, the prep time was so minimal that is why I consider this a minute meal.

Friends, making this nutrient packed dinner takes hardly any time so there is no excuse for not trying this.  And yes, both my kids ate it up! 

*****

Let's talk lentils.  Here is a link to the lentil write up on my favorite nutrition site, world's healthiest foods.  These little guys are quite powerful.  The do everything from lower cholesterol to fill you with tons of fiber (insoluble and soluble!) to making your heart healthy.  Not to mention, certain types of lentils have a good amount in iron in them. 

Don't be afraid of the lentil.  They are very easy to prepare, and they pick up the flavor of what you are cooking with.  They are as easy to prepare as rice, and are loaded with good-for-you stuff. 

As for the barley, that is good for you too!  Barley also has a ton of fiber.  Plus, it gives this dish a bit of a bounce with each chew, so that makes it a bit interesting. 


Smacznego! 

Split Pea Soup



When it comes to quick meals, I don't think you can get any quicker than heating up a bowl of soup which you made the previous day.  I make soups often.  Maybe it is the Polish in me, or maybe it is just because I know how busy the evening can get and how quickly soup can make a meal.

There is my recipe for split pea soup:

Ingredients:
- 16 oz dried split peas (make sure to rinse them)
- 8 cups of water
- 2 medium sized potatoes (cubed)
- 3 carrots (peeled and diced) (yes, I know I only have two in the picture...)
- 4 cubes of chicken bouillon
** optional - ham.  I used ham this time around, since I had a good amount left over from Easter.  This soup is just as good without ham, for my vegetarians friends.


This recipe couldn't be easier:
1.  add everything into a dutch oven. 

2. bring to a boil

3.  reduce heat to a simmer, and cook for about 1 1/2 hours.  Yes, this takes a decent amount of time to cook, but it takes all of 5 minutes to prep.  So, just make sure to make it one evening at 7pm, and you have dinner ready the next day. 

You will know the soup is done when the peas turn really creamy and thick and don't really hold their shape anymore. 

Man, this stuff is good!!!!!  Ben had two bowls!



Smacznego!