Meals for the Family: Soups

SLOW COOKER RECIPES
Black Bean Soup
Ingredients
1 pound dried black beans
4 cups organic vegetable broth
2 cups chopped onion
1 cup water
1 tablespoon ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 tablespoons fresh lime juice
1 teaspoon kosher salt
1/4 cup chopped fresh cilantro
3 tablespoons reduced-fat sour cream
Cilantro sprigs (optional)

Preparation
1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.
2. Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on LOW 10 hours. Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 cups soup into each of 6 bowls; sprinkle each with 2 teaspoons chopped cilantro. Top each serving with 1 1/2 teaspoons sour cream. Garnish with cilantro sprigs, if desired.


Potato Soup
Ingredients
3 bacon slices
1 cup chopped onion
3 pounds baking potatoes, peeled and cut into 1/4-inch-thick slices
Cooking spray
1/2 cup water
2 (14.5-ounce) cans fat-free, lower-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 cups 1% low-fat milk
4 ounces shredded reduced-fat sharp cheddar cheese (about 1 cup), divided
1/2 cup light sour cream
4 teaspoons chopped fresh chives

Preparation
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; crumble bacon. Add onion to drippings in pan; sauté 3 minutes or until tender.
2. Place potato slices and onion in a 5-quart electric slow cooker coated with cooking spray. Combine 1/2 cup water and next 3 ingredients (through pepper); stir into mixture in slow cooker. Cover and cook on LOW for 8 hours or until potatoes are tender.
3. Mash mixture with a potato masher; stir in milk and 3/4 cup cheese. Increase heat to HIGH. Cover and cook on HIGH for 20 minutes or until mixture is thoroughly heated. Ladle soup into bowls. Top with sour cream and remaining 1/4 cup cheese. Sprinkle with bacon and chives.


OTHER RECIPES
Baked Potato Soup
Ingredients
4 baking potatoes (about 2 1/2 pounds)
2/3 cup all-purpose flour
6 cups 2% reduced-fat milk
1 cup (4 ounces) reduced-fat shredded extra-sharp cheddar cheese, divided
1 teaspoon salt
1/2 teaspoon black pepper
1 cup reduced-fat sour cream
3/4 cup chopped green onions, divided
6 bacon slices, cooked and crumbled

Preparation
Preheat oven to 400°.
Pierce potatoes with a fork; bake at 400° for 1 hour or until tender. Cool. Peel potatoes; coarsely mash. Discard skins.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large Dutch oven; gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick and bubbly (about 8 minutes). Add mashed potatoes, 3/4 cup cheese, salt, and pepper, stirring until cheese melts. Remove from heat.
Stir in sour cream and 1/2 cup onions. Cook over low heat 10 minutes or until thoroughly heated (do not boil). Sprinkle each serving with cheese, onions, and bacon.


Fresh Tomato Soup
Ingredients
2 cups fat-free, less-sodium chicken broth
1 cup chopped onion
3/4 cup chopped celery
1 tablespoon thinly sliced fresh basil
1 tablespoon tomato paste
2 pounds plum tomatoes, cut into wedges
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 tablespoons plain low-fat yogurt
3 tablespoons thinly sliced fresh basil

Preparation
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yoghurt and 1 1/2 teaspoons basil.


Brunswick Stew
Ingredients
Cooking spray
1 cup chopped red bell pepper
3/4 cup chopped yellow onion
1/2 cup chopped celery
1 tablespoon peanut oil
1 tablespoon all-purpose flour
1 pound skinless, boneless chicken thighs, cut into 1/2-inch pieces
2 cups fat-free, less-sodium chicken broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 (10-ounce) package frozen whole-kernel corn, thawed
1 (10-ounce) package frozen baby lima beans, thawed
6 (1-ounce) slices Italian bread, toasted
2 garlic cloves, halved

Preparation
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally. Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.
Rub bread slices with cut sides of garlic; discard garlic. Serve bread with stew.


Rosemary Chicken Noodle Soup
Ingredients
1 tablespoon olive oil, divided
1 1/2 pounds skinless, boneless chicken thighs cut into 1-inch pieces
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 teaspoon salt
6 cups water
4 cups fat-free, lower-sodium chicken broth
2 cups chopped onion
1 cup chopped celery
1 tablespoon chopped fresh rosemary
1 (10-ounce) package preshredded carrot
1 (8-ounce) package presliced mushrooms
1/3 cup finely chopped fresh parsley
1 (6-ounce) package fresh baby spinach
1/4 cup fresh lemon juice
1/2 teaspoon freshly ground black pepper
4 cups hot cooked whole-wheat blend wide egg noodles (about 3 1/2 cups uncooked)
Preparation

Combine noodles, oil, and 1/2 teaspoon salt; toss well to coat.
Combine water and next 6 ingredients (through chicken breast) in a large Dutch oven; add 1/2 teaspoon salt. Bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove chicken from pan; cool slightly. Shred chicken with 2 forks.
Add carrot and mushrooms to pan; bring to a boil. Reduce heat, and simmer 6 minutes or until carrot is tender. Add shredded chicken, parsley, spinach, and remaining 1 teaspoon salt; cook 3 minutes or until spinach wilts. Stir in noodle mixture, lemon juice, and pepper. Cook 1 minute.


Chilled Corn Bisque with Basil, Avocado, and Crab
Ingredients
3 cups fat-free, less-sodium chicken broth
3 tablespoons cornstarch
1 tablespoon butter
1 cup finely chopped onion
1 garlic clove, minced
4 cups fresh corn kernels (about 8 ears)
3/4 teaspoon salt
1/4 teaspoon ground red pepper
1/2 cup 2% reduced-fat milk
1/2 cup half-and-half
8 ounces lump crabmeat, shell pieces removed (about 1 1/2 cups)
1/3 cup chopped peeled avocado
3 tablespoons chopped fresh basil

Preparation
Combine broth and cornstarch, stirring with a whisk.
Melt butter in a large saucepan over medium-high heat. Add onion; sauté 3 minutes. Add garlic; sauté 30 seconds. Stir in broth mixture, corn, salt, and pepper; bring to a simmer. Cook 10 minutes, stirring frequently (do not boil). Place half of corn mixture in a blender, and process until smooth. Pour pureed corn mixture into a large bowl. Repeat procedure with remaining corn mixture. Strain corn mixture through a sieve into a large bowl; discard solids. Stir in milk and half-and-half; chill thoroughly. Let stand 30 minutes at room temperature; stir well.
Ladle 2/3 cup soup into each of 8 bowls; top each serving with 3 tablespoons crab, about 2 teaspoons avocado, and about 1 teaspoon basil.


Broccoli Soup
Ingredients
1 small head broccoli, about 500g, including stems, chopped (separate the florets and stems)
1 small onion, finely chopped
1 medium potato, grated or diced
3 cups of chicken stock or water
2 tbsp olive oil
salt and white pepper to taste

Preparation
1. Heat oil on a medium pot. Gently sauté onion until translucent or softened. Add in the chopped stems and continue sautéing for 5-6 minutes.
2. Add in the stock or water and bring to a boil before reducing the heat and add in the potato.
3. Leave to simmer for 30 minutes or until the vegetables are softened.
4. Allow the soup to cool slightly, then transfer to a blender and blend until smooth. Return soup to the pot and over low heat, add in the florets. I only add the florets in the end so that it remains slightly crunchy which gives the soup a nice texture. Heat gently and season.
5. Serve with generous servings of grated Parmesan.

Minestrone Soup with Salmon

Minestrone is a hearty and thick Italian-style soup containing vegetable and pasta. This recipe includes salmon which is an excellent source of Omega-3 fatty acids and protein. Carrots (loaded with Vitamin A) and zucchini (rich in antioxidants and potassium) add a lovely crunch.

Recipe serves 3-4
Difficulty: Easy
Preparation time: 15 minutes
Cook time: 20 minutes

Ingredients
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 carrot, peeled and diced
1/2 zucchini, diced
1 cup sweet corn kernels
1 cup canned chopped tomatoes
2 cups chicken stock
200g salmon, sliced
1 cup cooked pasta
1 sprig thyme
Salt and pepper to taste
Fresh parsley or thyme for garnishing

Method
1. Heat oil in a pan over medium heat and brown onion and garlic for 2 minutes.
2. Add carrot and zucchini, saute for about 2 minutes.
3. Add corn, tomatoes, chicken stock, and simmer for 5 more minutes.
4. Add salmon slices and continue simmering for another 5 minutes or until cooked. Add pasta and mix well.
5. Season with thyme, salt and pepper.
6. Remove from heat, garnish with parsley or thyme and serve. 

Source: http://www.hungrygowhere.com/dining-guide/recipes/recipe-minestrone-soup-with-salmon-*aid-ade10000/


Soup a l'oignon (Onion soup)

Photo: Flickr | Connie Ma

The mark of a good French restaurant, is a good French onion soup. Here's a tried and tested recipe that will bring joy and comfort. 

Recipe serves 6Difficulty: Easy
Preparation time: 5 minutes
Cook time: 1 hour

Ingredients:1kg onions, sliced
150g unsalted butter
60g flour
250ml dry white wine
1.5 litres water
A bunch of bouquet garni (bundle of herbs)
[Optional] 50g glace de viande (meat glaze)
A pinch of salt and white pepper
½ piece French baguette, sliced
100g butter, clarified
[Optional] 120ml heavy cream
[Optional] 30ml Port wine
100g gruyere cheese, grated

Methods: 1. Preheat oven to 205 degrees Celsius
2. Peel the onions, remove the roots, and slice thinly. Melt the butter in a large saucepan over medium heat and cook the onions until soft and lightly coloured.
3. Add the flour and cook until it starts to take on some colour (1 to 2 minutes).
4. Deglaze with white wine and allow the liquid to reduce by half before adding the water, add the bouquet garni, season to taste, then reduce the heat to a gentle simmer and leave to cook for 45 minutes. (Optional: add some glace de viande for more colour)
5. Slice the baguette and lightly toast it in the oven, then lightly butter the top side of each slice and sprinkle with cheese. Place the bread back in the oven until the cheese is just melted but not coloured.
6. Set aside.
7. Remove the bouquet garni from the soup and discard.
8. Optional: Whisk the port wine into the cream and ladle some hot soup into the cream to temper. Off the heat, stir the cream back into the hot soup.

To serve:
1. Ladle the soup into ovenproof bowls. Top with croutons to completely cover. Sprinkle with more cheese. Arrange the bowls on a baking sheet. Place the tray under a broiler or salamander until the cheese is browned.
2. Serve immediately.

Source: http://www.hungrygowhere.com/dining-guide/recipes/soupe-a-l-oignon-*aid-6e4b3101/

Meals for the Family: Gingerbread

Gingerbread Loaf
Makes: 1 loaf

Ingredients
175g unsalted butter
200g caster sugar
3 tablespoons golden syrup
250ml milk
250g plain flour
1 tablespoon ground ginger
1 teaspoon ground allspice
1 teaspoon bicarbonate of soda

Preparation
Prep: 8min  ›  Cook: 1hr  ›  Ready in: 1hr8min

Preheat the oven to 180 C / Gas 4. Grease and flour an 20x10cm loaf tin.
In a small saucepan, combine the butter, sugar, golden syrup and milk. Bring to the boil, then remove from heat and set aside. Sieve the flour, bicarbonate of soda, ginger and allspice into a large bowl. Stir in the boiled mixture until just blended. Pour the batter into the prepared tin.
Turn down the oven to 160 C / Gas 2 1/2 and bake for 1 hour or until the top of the loaf springs back when lightly touched.

Gingerbread Loaf II
Makes: 2 loaves

Ingredients
4 cups all-purpose flour
2 cups sugar
4 teaspoons baking powder
2 teaspoons ground cinnamon
1-1/4 teaspoons ground cloves
1-1/4 teaspoons ground nutmeg
1 teaspoon baking soda
1 teaspoon ground ginger
2 eggs
2 cups milk
1 cup maple syrup
2 tablespoons vegetable oil

Preparation
Prep: 10 min. Bake: 1 hour + cooling

In a large bowl, combine the first eight ingredients. In another bowl, combine the eggs, milk, syrup and oil. Stir into the dry ingredients just until moistened (batter will be thin). Pour into two greased 9-in. x 5-in. loaf pans.
Bake at 325° for 60-70 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks.

Meals for the Family: Nuts about Coconuts

Source:

http://www.freecoconutrecipes.com/

Grain Free Chocolate Cherry Blondies

Servings: 8
Preparation Time: 10

• 5 tablespoons grass-fed butter or coconut oil, softened

• 1/2 – 3/4 cup sugar

• 1 pastured egg

• 2 teaspoons vanilla extract

• 2 cups almond flour

• 1/2 teaspoon baking soda

• 1/4 teaspoon salt

• 1/2 cup dark chocolate chips

• 1/2 – 3/4 cup cherries (cut into fourths)**

Preheat oven to 350 degrees F.

Place the softened butter/oil and sugar in a mixing bowl and cream with a hand mixer or in a stand up mixer until fluffy. Add the egg and vanilla and continue to blend.

In a mixing bowl combine the flour, soda and salt. Slowly add the flour mixture to the wet mixture as you continue to beat until well combined.

Fold in the chocolate chips and lastly, fold in the cherries.

Bake for about 25 minutes until slightly brown.

Let cool for 30 minutes before cutting into them (I prefer these out of the refrigerator cold).

**It is almost impossible to find fresh cherries this time of year, so frozen is what you will use. They tend to be very dark in color and that is why this looks like a blueberry blondie. It is best to keep them frozen until you have added the chocolate chips so they do not melt and bleed into the dough.

Strawberry Cream Pie - Gluten Free and Dairy Free

Preparation time: 5 minutes

Servings: 8 servings

Crust:
3/4 cup crushed pecans or walnuts
1/4 cup dried unsweetened shredded coconut

Filling:
2 cups fresh strawberries
1 cup raw cashews
2 tablespoons vanilla extract
1/2 cup raw honey
1 pinch salt

1 cup coconut oil, melted

Grind crust ingredients in food processor and press into bottom of a 9 inch pie plate, building up the sides slightly.

Place all filling ingredients into blender and blend until smooth and creamy. Carefully pour on top of crust and refrigerate for 3 hours.

Strawberry Coconut Parfait

2 servings

Strawberry syrup:
1 cup fresh strawberries
1/4 cup honey

Cream:
1 cup cashews
1/4 cup coconut oil, melted
1 tablespoon vanilla extract
1/4 cup water, as needed

Garnish:
1/2 cup sliced strawberries
1/2 cup toasted coconut

Blend syrup ingredients in a blender until smooth. Pour into a bowl and set aside. Wash blender pitcher.

Place all cream ingredients except water into blender. Add water as needed, blending until a smooth pudding texture is reached.

To assemble:

Spoon cream into 2 parfait glasses. Top with sliced strawberries and toasted coconut. Dizzle strawberry syrup over the top.

Banana Coconut Cake
Ingredients

• 1 ½ cup whole cane sugar

• ½ cup virgin coconut oil

• 2 eggs

• 1 teaspoon vanilla

• 2 cups whole wheat pastry flour

• 1/4 teaspoon baking powder

• 3/4 teaspoon baking soda

• 3/4 teaspoon salt

• 1/4 cup buttermilk

• 1 cup, about 3 bananas, chopped or mashed

• 1/2 cup chopped pecans

• 1/2 cup shredded or flaked coconut

• additional oil for greasing

Preheat oven to 325.

Cream sugar, coconut oil, eggs, and vanilla with mixer until fluffy. Sir in dry ingredients alternately with buttermilk and bananas. Stir in nuts and coconut. Pour into 13x9 pan or two 9 inch cake pans that have been greased with coconut oil and floured.

Bake approximately 40 minutes or until toothpick inserted in center of cake comes out clean. Cool completely on wire rack(s).

Fill and frost top of cake with icing below.

Icing:

Mix sugar, butter, cream, and egg yolks in a saucepan. Cook over medium-low heat stirring until thickened, about 10-12 minutes. Stir in vanilla, coconut, and pecans. Beat until spreading consistency. This icing is also good on chocolate cake.

Whole Wheat Coconut Oil Banana Bread

Servings: One loaf

• 1 cup sugar (or to taste)

• 1/3 cup virgin coconut oil

• 2 eggs

• 2 cups mashed bananas (5-6 medium)

• 1/3 cup water

• 1 2/3 cups soft whole wheat flour

• 1 teaspoons baking soda

• 1/2 teaspoon salt

• 1/4 teaspoon baking powder

• 1 cup chopped nuts (such as walnuts or pecans)

• 1 cup shredded coconut

Preparation Time: 15 minutes

Heat oven to 350 degrees. Grease the bottoms only of one loaf pan (or other baking dish) with extra coconut oil and set aside.

Mix sugar and coconut oil until blended. Add in the eggs, one at a time, blending well after each one. Add the bananas and water; then after that is blended, add in the rest of the ingredients except nuts and coconut just until moistened. Stir in nuts and coconut, then pour into the loaf pan.

Bake until toothpick or a knife inserted in the middle of loaf comes out clean, about one hour. Let it cool for about five minutes; remove from pans to wire rack and cool completely before slicing.

Whole Wheat Coconut Banana Bread

• 1/3 cup Expeller-Pressed or Virgin Coconut Oil - liquefied

• 1/2 cup raw honey

• 2 eggs

• 1 cup mashed bananas

• 1 3/4 cup whole wheat pastry flour

• 1/2 teaspoon salt

• 1 teaspoon aluminum free baking soda

• 1/4 cup hot filtered water

• 1/2 cup chopped walnuts

• 1/2 cup shredded or flaked coconut

• cinnamon

Preheat oven to 325 degrees.

In large bowl, beat coconut oil and honey together. Add eggs, mix well. Stir in bananas then stir in flour and salt. Add baking soda to hot water, stir to mix, and then add to batter. Blend in nuts and coconut. Spread batter in coconut greased glass 9" x 5" loaf pan. Sprinkle organic cinnamon on the top.

Bake for 50 to 55 minutes or until toothpick comes out clean. Cool in pan for half an hour before taking out and slicing.

Whole Wheat Bread

Servings: Makes 2 loaves

• 2 3/4 cups warm water*

• 1/4 cup plus 2 tablespoons honey

• 4 teaspoons active dry yeast

• 1/3 cup coconut oil

• 4 teaspoons lemon juice

• 4 teaspoons salt

• 1 cup oat bran

• 2 cups whole wheat flour

• 4+ cups unbleached all-purpose flour

• Butter, as needed

Preparation Time: 2 hours, 30 minutes

Mix water and 2 tablespoons honey together in glass bowl. Sprinkle yeast over the water, then let proof for 10 minutes. Add the rest in order given and mix well. Add more flour as needed, perhaps up to four cups, until dough is no longer sticky.

Knead until the dough is smooth and elastic.* Cover and let rise in a warm place until doubled, about 1 hour. Punch down dough and divide it in half. Let rest 10 minutes.

Shape into loaves and place in greased pans. Let rise until nearly double, about 1 hour. 20 minutes before done rising a second time, set oven to 350 degrees. When it's done rising and oven is at the right temperature, bake for 25-35 minutes, or until the bread is golden brown on top and sounds hollow when tapped. Brush the tops of the loaves with butter.

*Usually, I test the water by sticking my finger in it, and if I can just barely leave my finger in the water for 5 seconds, then I know it's the right temperature

*The dough is elastic "if you lightly poke your finger in the dough, it pretty much springs back."

Pumpkin Gingerbread

Servings: 1 loaf

• 1/2 cup coconut oil, melted

• 1/2 cup brown sugar

• 1/4 cup granulated sugar

• 2 eggs

• 1/3 cup milk

• 1 cup pumpkin

• 1/2 teaspoon ground allspice

• 1 teaspoon ground ginger

• 1/2 teaspoon ground cinnamon

• 1 cup whole wheat flour

• 3/4 cup organic unbleached all purpose flour

• 1 teaspoon baking soda

• 1/4 teaspoon baking powder

• 1/2 teaspoon salt

Preparation Time: 15 minutes

Preheat oven to 325 degrees F. Grease a loaf pan with extra coconut oil

In a medium sized bowl, oil, sugars and egg. Whisk until smooth. Add milk to blend. Whisk in pumpkin and spices.

In another bowl combine remaining ingredients and stir to combine. Add to pumpkin mixture and whisk just until blended, but still on the lumpy side.

Pour batter into pan and bake in preheated oven for about 1 hour, or until toothpick inserted into center comes out clean.

Pumpkin Bread

Servings: 2 large loaves

• 3 1/2 cups flour (I used 2 cups white flour and 1 1/2 cups of stone-ground whole wheat)

• 2 teaspoons baking soda

• 1 1/2 teaspoon Himalayan salt

• 1 teaspoon ground nutmeg

• 1 teaspoon ground cinnamon

• 2 cups sugar Heavenly Sugar or whole sugar

• 4 eggs

Preparation Time: 15 minutes

Preheat oven to 350 degrees F. Grease bread pans with extra coconut oil and flour.

Whisk all the dry ingredients together (the first six). Add remaining ingredients and mix just until combined. Do not over-mix. Top loaves with crushed walnuts if desired.

Bake in preheated oven for 1 hour, or until bread tests done.

Gluten Free Pumpkin Bread

Servings: 6-8

• 1 cup Gold Label Virgin Coconut Oil (measured as liquid)

• 2/3 cup water

• 2 cups cooked (mashed) pumpkin

• 1 cup almond flour*

• 1/4 cup coconut flour

• 1/2 teaspoon baking powder

• 1/2 teaspoon salt

• 3 tablespoons pumpkin pie spice

• 1/2 teaspoon high-quality cinnamon

• 4 large pastured eggs

• 1/2 cup coconut oil, melted

• 1/2 cup pumpkin puree

• 2 tablespoons maple syrup or honey

• 10-15 drops vanilla stevia

• 1/8 cup pumpkin seeds

Preparation Time: 10 minutes

Preheat oven to 350 F.

1. In a medium bowl, mix the almond and coconut flours together, along with the baking powder, salt, pumpkin pie spice, and cinnamon. Set the dry mixture aside.

2. In a mixer bowl, cream the eggs and the coconut oil together until smooth, then add the pumpkin, maple syrup, and stevia. Mix the wet ingredients until thoroughly combined.

3. Slowly add the dry ingredients. Mix until combined.

4. Oil a small loaf pan with coconut oil and then our batter into pan.

5. Sprinkle the pumpkin seeds on top.

6. Bake at 350 for 35-50 minutes. Check the loaf with a toothpick at 30 minutes. If it doesn't come out clean, continue baking.

7. Remove from oven and let cool for about an hour before removing from the pan.

8. Let the loaf cool completely before cutting. Use a lightly serrated knife to cut. Serve with lots of real butter!

*You can grind your own almond flour by placing whole almonds in a blender/food processor and blending until a meal consistency is reached.

Meals for the Family: Chicken Recipes

Lemongrass Chicken

Ingredients
- 650g chicken thigh fillets, cut into 2cm pieces
- 2 brown onions, halved, sliced lengthways
- 1 stalk lemongrass, white part only, finely chopped
- 3 garlic cloves, finely chopped
- 1/4 cup (60ml) fish sauce
- 1/4 cup (60ml) low-salt soy sauce
- 1/4 cup (60ml) lime juice
- 1/4 cup (55g) brown sugar
- 1/2 cup Vietnamese mint leaves
- 1/2 cup coriander leaves
- Steamed Jasmine Fragrant Rice, to serve

Preparation
1. Combine the chicken, onion, lemongrass, garlic, fish sauce, soy sauce, lime juice and brown sugar in a large bowl. Cover with plastic wrap and place in the fridge for 1 hour to marinate.
2. Heat a wok over high heat. Use a slotted spoon to lift the chicken from the marinade, reserving the marinade. Add one-quarter of the chicken to the wok and stir-fry for 3-4 minutes or until chicken is cooked through and beginning to caramelise. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
3. Pour the marinade into the wok and bring to the boil. Cook, stirring occasionally, until marinade is reduced by half. Remove from heat and pour over the chicken.
4. Divide chicken among serving plates and sprinkle with mint and coriander leaves. Serve immediately with steamed rice.

Source:
http://www.taste.com.au/recipes/19650/lemongrass+chicken

Parmesan-crusted chicken with chunky tomato salsa
Ingredients
- 1 cup (80g) grated parmesan
- 1/3 cup (15g) panko breadcrumbs (see note)
- 4 x 180g chicken breast fillets
- 50g unsalted butter, melted
- 4 truss tomatoes, roughly chopped
- 2 eschalots, thinly sliced
- 1/2 bunch flat-leaf parsley, leaves picked
- 1 tbs red wine vinegar
- 1 tsp caster sugar
- Lemon wedges, to serve

Preparation
1. Preheat oven to 250C and line a baking tray with baking paper.
2. Combine the parmesan in a bowl with the breadcrumbs. Brush the chicken all over with butter and season, then coat with the crumb mixture. Transfer to the lined baking tray, then bake for 15 minutes or until crisp, golden and cooked through.
3. Meanwhile, combine the tomato, eschalot, parsley, vinegar and sugar in a bowl, then season.

4. Serve chicken with tomato salsa and lemon wedges to squeeze over.

Source:
http://www.taste.com.au/recipes/35356/parmesan+crusted+chicken+with+chunky+tomato+salsa?ref=zone,feed-your-family

Roast dinner with garlic gravy
Ingredients
- 4 (300g each) chicken marylands
- 4 medium desiree potatoes, thickly sliced
- 1 bunch baby carrots, trimmed, peeled
- 2 small parsnips, peeled, halved
- 4 garlic cloves, unpeeled
- 3 teaspoons fresh thyme leaves
- 25g butter, melted
- 1 tablespoon olive oil
- 2 tablespoons plain flour
- 1 cup chicken stock

Preparation
1. Preheat oven to 200°C/180°C fan-forced. Cut 2 deep slashes through the skin and flesh of each chicken piece to the bone.
2. Arrange potatoes, carrot, parsnip and garlic in a large, heavy-based flameproof roasting pan. Top with chicken, then thyme. Drizzle with combined melted butter and oil. Season with salt and pepper.
3. Roast, uncovered, for 40 to 45 minutes or until chicken is cooked through and vegetables are tender.

4. Transfer vegetables and chicken to a large plate. Cover. Place baking dish with pan juices over medium-high heat. Squeeze garlic from skins and add to pan. Add flour. Cook, stirring, for 2 to 3 minutes or until mixture bubbles and is well-browned. Gradually stir in stock. Cook, stirring, for 3 to 4 minutes or until gravy boils and thickens. Strain gravy into a gravy boat. Serve chicken with roasted vegetables and gravy.

Source:
http://www.taste.com.au/recipes/31825/midweek+roast+dinner+with+garlic+gravy?ref=zone,feed-your-family

Chicken and peanut noodle stir-fry
- 650g chicken breasts, thickly sliced (see note)
- 2 tablespoons Thai red curry paste
- 300g dried rice stick noodles
- 80ml (1/3 cup) vegetable oil
- 1 onion, thinly sliced
- 2 cloves garlic, finely chopped
- 2 tablespoons caster sugar
- 2 tablespoons fish sauce
- 2 lemons, 1 juiced, 1 cut into wedges
- 60g (2 cups) baby spinach
- 75g (1/2 cup) roasted peanuts, roughly chopped
- 1 egg
- Bean sprouts (optional), to serve

Preparation
1. Combine chicken and red curry paste in a bowl.
2. Add noodles to a large saucepan of boiling water and cook for 4 minutes or until almost cooked. Drain, reserving 125ml (1/2 cup) cooking water.
3. Heat a wok or frying pan over high heat. Add 2 tablespoons oil and half the chicken, and stir-fry for 2 minutes. Tilt the wok and use a slotted spoon to transfer the chicken to a plate. Repeat with the remaining chicken.
4. Add the remaining 2 tablespoons oil and onion to the wok and stir for 2 minutes. Add garlic and stir for 30 seconds. Add sugar and stir for 2 minutes, then stir in fish sauce and lemon juice.

5. Return all chicken to the wok. Add noodles, spinach and peanuts, and toss to combine. Whisk egg and the reserved cooking water in a bowl and add to the wok. Stir for 1 minute or until combined. Top with bean sprouts, if using, and serve with lemon wedges.

Source:
http://www.taste.com.au/recipes/23656/chicken+and+peanut+noodle+stir+fry?ref=zone,feed-your-family

GRILLED CHICKEN WITH STRAWBERRY BASIL SAUCE
Ingredients
1½ pound chicken breasts
salt & pepper
1½ cups strawberries, chopped
½ tablespoon coconut oil
1 tablespoon chopped basil
1 tablespoons chopped mint
2 tablespoons orange juice (fresh)

Preparation
Season chicken with salt & pepper and cook on grill or grill pan for about 5 minutes per side until done. Timing will vary depending on thickness of breasts. Cook until juices run clear and no longer pink. (If using a grill pan on the stove, grease with about ½ tablespoon of coconut oil before placing chicken on it).
While chicken cooks, melt coconut oil in a small skillet over medium heat.
Add strawberries, basil, mint and orange juice and simmer for about 10 minutes until reduced and thickened.

Spoon strawberry sauce over cooked chicken and garnish with additional basil & mint.

Source:
http://www.runningtothekitchen.com/2013/04/grilled-chicken-with-strawberry-basil-sauce/

Honey Sauced Chicken
Serves 2

Ingredients
3/4 pound chicken breasts
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup honey
1/4 cup soy sauce
1/8 cup chopped onion (or 1/16 cup onion flakes)
1/8 cup ketchup
1 Tbs. vegetable oil
1 clove garlic, minced
1/4 tsp. red pepper flakes

Preparation
Season both sides of chicken with salt and pepper, put into crock pot.
In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes. Pour over chicken. Cook on low for 3 hours or on high 1 1/2 hours.
Cut Chicken into bite size pieces, then return to pot and toss with sauce.
Serve over rice or noodles.

To bake chicken as a 30 minute meal:Dice chicken and season both sides with salt and pepper, place in 8×8 pan. Pour sauce over chicken and bake at 350 for 20 minutes, stirring after 10 minutes.

Source:

http://www.chef-in-training.com/2011/11/honey-sauced-chicken/

Meals for the Family: Tofu

Breakfast

1. Tofu Scramble
What to Use: Extra Firm
Think of this hearty breakfast as scrambled eggs — only swap out the eggs for tofu and add in some produce (think bell pepper, red onion, and spinach if you’re in the mood for greens) and good-for-you seasonings such as garlic and turmeric.  

2. Blueberry Tofu Smoothie
What to Use: Silken 
It’s simple: blueberries (or a fruit of your choice), tofu, pomegranate juice, and agave. The result is a protein- andantioxidant- packed, beautiful bright-blue smoothie that’s great for breakfast, a post-workout snack, or any other time you’re in the mood for something light and delicious.

3. Salsa and Tofu Breakfast Burrito
What to Use: Extra Firm
Burritos aren’t just for lunch or dinner. Combine some tofu, salsa, and Monterey Jack cheese in a whole-wheat tortilla, season with black pepper, and wrap it all up for a hearty, protein-rich start to your day. For an extra health kick, throw some veggies into the mix (spinach, tomatoes, and onions are solid picks).

4. Mini Crustless Tofu Quiches
What to Use: Silken
These melt-in-your mouth vegan quiches are packed with flavor thanks to a host of nutritional ingredients, including superfoods garlic and turmeric as well as bell pepper, mushrooms, chives, rosemary, tahini, and nutritional yeast. Pair them with a big salad to make a meal or eat a few for an easy make-ahead savory breakfast.

5. Mini Tofu Frittatas
What to Use: Firm or Extra Firm
Think of these cute little breakfast bites as savory muffins. They pack some serious flavors and nutrients thanks to garlic, onion, red bell pepper, spinach (a superfood!), and fresh basil.

6. Curried Tofu Scramble with Spinach
What to Use: Your choice!
Here’s a savory way to start the day: Sautée onion, garlic, and olive oil for a few minutes before tossing in tofu, tomatoes,turmeric, and curry powder. Toss on some spinach; you’ll know breakfast is ready when the green leaves wilt.

7. Tofu French Toast
What to Use: Silken
Yep, you read that right. Tofu, whole-wheat flour, soy or rice milk, cinnamon, vanilla, and vegetable shortening (paired with vegan French bread) make for a gooey, chewy, and delicious take on French toast. This recipe is suitable for vegans, too.

Salads, Soups, and Light Bites

8. Tofu and Mushroom Miso Soup
What to Use: Your choice! 
This delicate soup combines tofu, mushrooms, leafy vegetables, green onion, an egg — and that’s pretty much it. Pair a bowl with sushi or a hearty salad for a filling lunch.

9. Avocado Tofu Toasts
What to Use: Firm
These cute, simple snack bites aren’t just tasty — they’re also vegan, full of healthy fats (courtesy of avocado), and extremely flavorful. A combination of chili powder, agave (or maple syrup), lemon juice, and a dash of black pepper lend exciting, complimentary flavors.

10. Crispy Tofu Macaroni Salad
What to Use: Extra Firm
For a healthier take on the perennial potluck favorite, add protein-rich tofu, superfood garlic, onions and peppers, and a light, citrusy dressing. Top it all off with a sprig of mint (and prepare to be asked for the recipe).

11. Terrific Tandoori Tofu
What to Use: Extra Firm
Tofu proves itself a worthy competitor of meat in this simple, citrusy, vegetarian-friendly take on tandoori. Feel free to use store-bought tandoori paste or follow the recipe’s instructions for a tasty, flavorful, (and healthy) homemade paste. The homemade variety is made from garlic, ginger, cumin, coriander, a bit of oil, and a host of other seasonings (If you do go the homemade route, we recommend skipping the food coloring.).

12. Tofu Broccoli Salad
What to Use: Firm
Bright-green broccoli combines with sesame seeds, garlic, green onion, sesame oil, soy sauce, and (of course) tofu for a light, refreshing salad perfect for a small appetite or as an accompaniment to another dish.

13. Better-Than-Moms Eggless Salad
What to Use: Extra Firm
A vegan egg salad sandwich? Yep, it’s possible. Tofu, celery, olives, mustard, vegan mayo, and seasonings combine to form a classically delicious egg salad — minus the eggs.

14. Tofu and Avocado Dip with Rosemary Pita Chips
What to Use: Silken
What’s better than (or at least just as good as) avocado dip? Tofu-avocado dip, of course. A heap of protein, seasonings, and flavors (including Greek yogurt, lime zest, curry powder, chopped mint, and honey) make this dip a real showstopper.

15. Italian White Bean Kale Stew with Tofu
What to Use: Extra Firm
This hearty stew is chock full of vitamins thanks to carrots, kale, onions, garlic, and diced tomatoes. Tofu and white beans add a healthy serving of protein. The recipe calls for chicken stock, but any cook can easily sub in a vegetarian broth to make this recipe completely meat-free.

16. Baked Tofu
What to Use: Extra Firm
Here’s a basic baked tofu recipe that pairs well with virtually any marinade and acts as a substitute for meat in most baked meat dishes. Simply grab soy sauce (or your favorite marinade) and a block of extra firm tofu, drain it, cube it, marinate it, and then bake it right up in the oven.

17. Springtime Tofu Scramble
What to Use: Your choice!
This light, springy tofu dish will taste good any time of year, especially if you can get your hands on some fresh herbs. The ingredients list is remarkably short: Olive oil, red onion, chile, peas, tofu, and your choice of herbs make for a spicy, crunchy meal that’ll leave you satisfied without weighing you down.

Main Meals

18. Yu Choy Cellophane Noodle Stir Fry with Tofu and Peanuts
What to Use: Firm
Garlicky noodles combine with tofu, a host of seasonings (think soy sauce, garlic sauce, and five-spice powder) as well as crunchy scallions and tofu. It’s a triumph of textures and flavors that’ll make any down day a little better. 

19. Cashew, Tofu, and Broccoli Stir Fry
What to Use: Firm
This colorful stir-fry packs in several superfoods (including broccoli, garlic, and ginger) as well as some healthy fats fromcashews and a touch of sweetness from honey.

20. Cajun Grilled Tofu
What to Use: Extra Firm
Three main ingredients are all it takes to make some traditional (kind of) Southern comfort: tofu, canola oil, and a homemade Cajun seasoning rub (made from salt, pepper, oregano, thyme, onion powder, and sweet paprika).

21. Curried Tofu with Rice
What to Use: Extra Firm
Coconut milk, tofu, cilantro, brown rice, and spices combine in a creamy, flavorful dish that’ll leave you so comforted you might just spring for a post-meal nap.

22. Mustard-Crusted Tofu with Kale and Sweet Potato
What to Use: Firm
Superfoods kale and ginger combine with onion, sweet potato, tofu, mustard, and lime juice for a zesty, nutrient-packed lunch or dinner. The result looks surprisingly like fish fillets, but we assure you it’s actually tofu.

23. Vegan Tofu Ceviche
What to Use: Firm/Extra Firm/Super Firm
Apparently, this healthy recipe is the creation of Ellen DeGeneres. Ellen combines a whole bunch of produce — including celery, tomatoes, mango, avocado, onion, cilantro, and lime juice — with tofu and Celtic sea salt. The result is a light, citrusy dish perfect for a hot summer afternoon.

24. Garlic-Chili Tofu Burger
What to Use: Firm
Burgers aren’t just for carnivores. Tofu packs in the protein for this meal while mixed with onion, mushrooms, garlic, cilantro, whole-grain flaxseed breadcrumbs, tomato paste, chili garlic sauce, and balsamic vinegar. Top these flavorful burgers withspinach, a little mayo, and sun-dried tomatoes, and you’ve got yourself a hearty meal that’ll keep you nearly as full as a steak would have.

25. Warm Tofu with Spicy Garlic-Soy-Sesame Sauce
What to Use: Soft
This pretty little dish resembles flan in appearance…. If flan were drizzled in soy sauce and topped with red pepper flakes, toasted sesame seeds, and scallions, that is.

26. Thai Style Tofu and Vegetables
What to Use: Firm
Holy colors, batman! Creamy-smooth coconut milk combines with a whole bunch of vegetables (including broccoli, mushrooms, carrots, and tomatoes) as well as delicious seasonings such as garlic, turmeric, basil, and jalapeno for a spicy kick.

27. Soba Noodles with Kale, Tofu, and Furikake
What to Use: Extra Firm
Sweet-and-sour noodles draw flavor from soy sauce, sesame oil, and honey and nutrients from kale, carrots, and scallions.Furikake, a rice seasoning, adds unique flavor.

28. Hummus-Crusted Tofu with Rosemary
What to Use: Extra Firm
This crusty tofu looks like it’s been breaded and fried — but it’s actually just been marinated in some healthy sauces and seasonings (think apple cider vinegar, rosemary, sage, and thyme). And don’t forget to dunk it in some delicioushomemade hummus.

29. Tofu Pizza
What to Use: Extra Firm
Gorgeous, gooey, barbecue-sauced, healthier pizza? Yes, please! Crispy salt and pepper tofu tops the crust along with mozzarella cheese, red onion, barbecue sauce, and flavorful cilantro.

30. Crispy Breaded Tofu Strips and Sweet Potato Fries
What to Use: Extra Firm
This recipe had us at “sweet potato fries.” While fries and breading might not sound like the healthiest choice, this recipe keeps things light by baking and broiling (instead of frying) the tofu and fries. Superfood seasonings such as cinnamon andcumin round out the flavor profile.

31. Kung Pao Tofu with Chinese Broccoli and Brown Rice
What to Use: Silken
Superfoods garlic and ginger pack a one-two punch of flavor in this spicy, hearty meal. Peanuts, peppercorns, broccoli, and scallions contribute interesting textures, some healthy fats, and a full serving of vitamins.

32. Sesame-Crusted Tofu with Nuoc Cham
What to Use: Extra Firm
This Vietnamese-inspired dish is quite simple: Drained tofu gets coated in egg, bread crumbs (choose whole-grain for a healthier option), and black and white sesame seeds before getting pan-fried (and gobbled down). 

33. Tofu Lentil Salad
What to Use: Extra Firm
The creator of this recipe describes it as “dinner for lazy people,” and that may be true — but it’s still healthy and delicious. Salad greens, cooked lentils, and tofu combine for a protein-rich dish that’s topped with peanut dressing and spicy Sriracha. It’s fit for the lazy and non-lazy alike.

34. Peanut Noodles with Tofu
What to Use: Firm
Soba noodles, peanut butter, soy sauce, chili paste, sesame seeds, carrots, and scallions combine to create a colorful, flavorful noodle bowl. The peanut butter adds a rich, creamy texture that’ll keep you full for hours.

35. Roasted Tofu with Quinoa
What to Use: Extra Firm
Here’s something unusual to do with tofu: Roast it. And if you marinate it in a combination of sesame oil, tamari, agave,ginger, garlic, and spices beforehand? Well, the results are fabulous. Layer the roasted tofu over a bed of quinoa for a protein-rich, comforting meal.

36. Super Healthy Tofu Burger
What to Use: Firm or Extra Firm
Craving a burger the day you decide to go vegetarian? No worries. Cook up tofu burger seasoned with olive oil, garlic, rosemary, maple syrup, and pepper, and we’re pretty sure you won’t miss the meat-based variety one bit.

37. Veggie Goddess Bowl with Grilled Tofu Steak
What to Use: Your choice!
Choosing tofu over meat doesn’t mean you can’t get your grill on. Marinate tofu triangles in soy sauce, garlic, coriander, and honey or agave, slap ‘em on the grill, and then layer them over a bed of sautéed field greens and quinoa. It’s a meal fit for anyone and any time of year.

38. Tofu, Cauliflower, and Chickpea Curry
What to Use: Extra Firm
This crunchy dish uses a base of cauliflower and protein-rich chickpeas and tofu to showcase a big variety of flavors, including cumin, garlic, ginger, curry powder, cayenne, cilantro, and lemon juice. The result is tasty, filling, and light.

39. Slow-Baked Tofu and Veggie Stir Fry
What to Use: Firm
The classic veggie-and-tofu stir fry gets a kick from a flavorful marinade plus a whole host of colorful vegetables, including broccoli, onion, carrots, mushrooms, and snow peas. Garnish with peanut dipping sauce (yum!) and “stir fry” no longer sounds boring.

40. Cumin- and Honey- Baked Tofu
What to Use: Extra Firm
This crispy, sweet-and-savory tofu gets its flavor from simple ingredients: soy sauce, honey, thyme, dill, and cumin. Use the tofu in stir-fries, quinoa dishes, and rice bowls.

41. Tofu Tostadas
What to Use: Firm
These colorful little tostadas make a for a flavor-packed lunch or dinner thanks to onions, garlic, red bell pepper, cumin, cilantro, chili powder, and lime juice. Garnish with grape tomatoes and superfood avocado for an extra healthful kick.

Sweets

42. Secretly Healthy Cappuccino Cloud Cheesecake
What to Use: Silken
Here’s a fancy way to enjoy your coffee: Mix it up with vanilla extract, maple syrup, tofu, stevia, coconut butter, a pinch of salt, and some optional chocolate chips, then bake for a relatively healthy, crustless pie with a caffeine kick.

43. Chocolate-Espresso Tofu Mousse
What to Use: Extra Firm
Bananas, chocolate, espresso, oh my! Add in a little agave nectar and vanilla extract for sweetness and flavor, blend up some tofu, and you’ve got yourself a delectable, good-for-you mousse.

44. Banana Tofu Pudding
What to Use: Silken 
Ripe bananas, vanilla, agave, cinnamon, tofu, and (optional) crushed graham crackers are all that’s needed to make a creamy, gooey, sweet-but-not-sugary dessert.

45. Chocolate Tofu Pudding
What to Use: Silken 
This beautiful little dessert is made with protein-rich tofu, some chopped frozen banana, a little bit of coconut flour, and just a tiny bit of cocoa powder and maple syrup. Yum!  

46. The Ultimate Chocolate Fudge Pie
What to Use: Silken
A sweet, chocolaty, delicious, and relatively healthy pie in less than ten minutes? Apparently, it can be done. Vanilla extract, cocoa powder, a milk of your choice, chocolate chips, agave, and silken tofu combine to make a melt-in-your mouth pie best served cold.

47. Healthy Two-Minute Chinese-Inspired Dessert
What to Use: Silken
Tofu, honey (or agave), your favorite fruits, and a sprinkle of sliced almonds make for a light, simple — if somewhat unusual — dessert.

48. Chocolate Stout Cake with Whiskey Ganache
What to Use: Silken
This gorgeous dessert is so pretty you might not want to cut into it (just kidding; you will). Cacao powder, beer, and a whiskey ganache make this vegan cake extra special.

49. Chocolate and Tofu Cake
What to Use: Silken
This refreshing dessert is remarkably simple: Antioxidant-rich dark chocolate combines with tofu, eggs, some instant coffee, and a small bit of butter and agave. Toss in a handful of chopped walnuts and you’ve got yourself a light, chocolaty dessert that will delight sweet teeth without weighing you down.

50. Lemon Cream with Blackberries
What to Use: Your choice! 
This delicate dessert gets its lightness from lemon zest, lemon juice, a touch of honey, some tofu, and fresh blackberries. The best part? Those are the only ingredients.

51. Chocolate Fudge Cake with Tofu
What to Use: Silken
This fudgy, cakey dessert owes its moistness to tofu, applesauce, jam, and soy milk. It owes its added deliciousness to cocoa powder, vanilla extract, and chocolate chips.

52. Lemon Pudding Cake
What to Use: Silken
Citrusy, vanilla-y, creamy, sweet, and comforting are all words that could describe this cute little pudding (and only one of them is made up). Eggs, soy milk, and flour (use whole wheat pastry flour if so inclined) form the cakey base, which gets drizzled in blackberries and a bit of sugar (or your substitute of choice).

53. Dairy-Free Peach Pudding
What to Use: Silken
Perfect for farmers’ market season, this sweet and summery pudding boasts very few ingredients: Tofu, peaches, vanilla extract, and stevia — and that’s it!

Source:

http://greatist.com/health/healthy-tofu-recipes