Dairy Free Potato Leek Soup

Dairy Free Potato Leek Soup | cookeatbehealthy.com

Fall + Soup = Happy Me!  There’s so many reasons to love soup!  It’s warming and delicious, it’s healthful, it’s practical, it’s inexpensive, and it’s simple to make.  And once the soup is together, all you need is a salad or some bread and you’ve got a perfect meal!  The possibilities for different soups are limited only by your imagination…and thankfully I’ve got a very active one!

The recipe for Dairy Free Potato Leek Soup I’m sharing today is a true family favorite.  This exact version, however, is an adaptation of the potato soup I used to make.  My old recipe contained milk, cream, butter, and usually ham.  It was pretty darn good, but it sure wasn’t something that fit into my CEBH Lifestyle!  However, never one to back down from a challenge, I decided that since we love the flavor of this soup so much, I had to find a way to make it healthier so we could still enjoy it.  The biggest hurdle was achieving the creaminess I wanted without actually using ANY dairy!  So once again, I turned to cashew cream, which combined with almond milk, became an even creamier and more delicious soup base than my original recipe!

Dairy Free Potato Leek Soup | cookeatbehealthy.com

Every time I make potato soup I can’t help but think of a time when my in-laws were celebrating an anniversary and my husband, his 3 brothers, and all the spouses and grandchildren were at their house.  His mom had made big pots of chili and potato soup, and I chose the potato.  Now his mom has a real thing about tiny cookies (seriously her cookies are exactly 1.5 bites each), tiny pieces of pie (who cuts a pie into 10 pieces?), and apparently cutting potatoes into teensy tiny itsy bitty pieces.  Seriously – she cut them so tiny that by the time she served the soup, the potatoes were completely disintegrated!  When those of us who ate the potato soup compared notes later that day we were cracking up because NONE of us got even a single bite of potato!!!  All we had was potato flavored milk with a few miniscule onion pieces!  

Dairy Free Potato Leek Soup | cookeatbehealthy.com

See all those beautiful big pieces of potatoes?  You’ll never be left wondering where the potatoes are in my soup! 😉

Anyway – I’m the polar opposite.  I like big chunky potatoes in my soup so you know exactly what you’re getting!  And, as the recipe name implies I include leeks for their mild oniony flavor (if leeks are unavailable I substitute a sweet onion), celery for its earthy taste and texture, and finally carrots for sweetness and beautiful color.  As for seasonings – I prefer to keep it really simple in order to avoid overpowering the potatoes. I use a little fresh garlic, a little more salt than I would typically use in a soup, and ground black pepper.  A LOT of ground black pepper!  Then I topped it off with some fresh chopped red bell pepper.

Dairy Free Potato Leek Soup | cookeatbehealthy.com

The prep for this recipe is simple, but like with many of our recipes I recommend making the cashew cream earlier in the day, or if you’re like me, just always have some prepared and ready to go in the fridge.  I use baby potatoes so all I have to do is clean them up and cut them in half.  Then peel the carrots and slice them, slice the celery, chop the garlic, and slice the leeks~white and light green parts~into 3/4″ to 1″ pieces.  

Tip: To wash the leeks, slice them, then separate the rings of the sliced leeks and submerge them in cool clean water.  I put them in a colander, then place it in the sink.  Let the leeks soak a few minutes, swishing them a few times with your hand to loosen any sand and dirt caught in the layers.  After a few minutes the dirt will settle to the bottom of the sink, and you can lift the washed leeks right out of the water to drain before cooking.

Dairy Free Potato Leek Soup | cookeatbehealthy.com

In a large stockpot, sauté the leeks and celery in a drizzle of olive oil.  Once they are softened add the minced garlic and cook another minute or two.  

Dairy Free Potato Leek Soup | cookeatbehealthy.com

Next add the carrots and potatoes.  Pour in the almond milk, season with half the salt and black pepper, and bring it all to a simmer over medium heat.  Continue to simmer about 45 minutes, stirring frequently, until the carrots and potatoes are fork tender.  Once the potatoes are cooked, stir in the cashew cream, heat through, and check for seasoning.  My personal preference is to go heavy on the pepper in this dish, but I’ll leave it up to you to determine what you like best!  I also find that I use more salt in this soup than I do in any other recipe I make…all those potatoes need a lot of salt!

Dairy Free Potato Leek Soup | cookeatbehealthy.com

Dairy Free Potato Leek Soup | cookeatbehealthy.com

The cashew cream lends a velvety smoothness to this soup that I was never able to achieve with any other ingredients!  

Dairy Free Potato Leek Soup | cookeatbehealthy.com

Doesn’t it look fantastic?  Don’t you just want to dig right in???  Serve it with some crusty bread like this jalapeño cheddar and enjoy the perfect fall meal!

Dairy Free Potato Leek Soup
Serves 12
Creamy, velvety, and delicious....this is the perfect potato soup!
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Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
280 calories
35 g
0 g
14 g
7 g
2 g
360 g
435 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
360g
Servings
12
Amount Per Serving
Calories 280
Calories from Fat 101
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 435mg
18%
Total Carbohydrates 35g
12%
Dietary Fiber 4g
16%
Sugars 5g
Protein 7g
Vitamin A
95%
Vitamin C
40%
Calcium
34%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 lbs. potatoes, cut into bite sized pieces
  2. 3 leeks, sliced and rinsed
  3. 4 large carrots, sliced
  4. 4 stalks celery, sliced
  5. 1 64 ounce carton plain unsweetened almond milk
  6. 2 cups cashew cream~link to recipe in post
  7. 2 cloves garlic, minced
  8. 2 tsp salt - or to taste
  9. 3 tsp ground black pepper, or to taste
  10. 1 tbsp olive oil
  11. 1 red pepper, diced, optional
Instructions
  1. Drizzle oil in large stock pot.
  2. Sauté leeks and celery until softened, then add garlic and sauté another few minutes.
  3. Add potatoes, carrots, almond milk, 1 tsp salt, and 1 1/2 tsp pepper. Stir to combine.
  4. Bring to a simmer over medium heat and continue simmering, stirring frequently, until the potatoes are fork tender - about 40 minutes.
  5. Stir in cashew cream, heat through, and check for seasoning, adding more salt and pepper as desired.
  6. Ladle into bowls and top with diced red peppers if desired.
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calories
280
fat
14g
protein
7g
carbs
35g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Slow Cooker Bison Roast with Bourbon Espresso “Gravy”

Slow Cooker Bison Roast with Bourbon Espresso "Gravy" | cookeatbehealthy.com

Beauty is in the eye of the beholder.  Don’t judge a book by its cover.  Beauty is only skin deep.  All good things to remember when reading today’s post.  This is not the prettiest meal I’ve ever prepared, but it most certainly one of the tastiest.  If you are a fan of the classic beef roast served with carrots and potatoes, then this is the meal for you!  If you grew up in the Midwest then this is a delicious and healthy version of the quintessential Sunday dinner we all remember!  If you are, or you know, a meat and potatoes kinda guy, then this will be a recipe to put into regular rotation.  The Bison Roast is tender and juicy.  The vegetables are roasted to perfection.  The “gravy” is such an incredibly wonderfully copycat of a rich and creamy beef gravy that no one…and I mean no one will be able to tell the difference.  

Slow Cooker Bison Roast with Bourbon Espresso "Gravy" | cookeatbehealthy.com

Slow Cooker Bison Roast with Bourbon Espresso Cashew Cream "Gravy" | cookeatbehealthy.com

One of the best things about this meal is that once it’s assembled in the slow cooker, you get to walk away and not even think about it for the next 6 to 8 hours.  Unless you’re home – then you’re going to be thinking about it constantly after about 2 hours cooking time because it smells so incredibly good!  But first things first…you need to prepare the Bourbon Espresso Cashew Cream.  I made mine the day before, so that really simplified things the day I served this meal.  I also seared my roast – this is a 100% optional step, and truthfully, if it weren’t for the fact that I have a Ninja 4-in-1, I probably would skip it.  Mostly because I don’t like dirtying extra pans, but with my Ninja I can sear the meat on the stovetop setting, and then switch it to the slow cooker setting.  Honestly it kind of feels like cheating because it’s just so easy.  But then I’m kind of lazy, so….😉  Once the potatoes are cleaned, and halved if they’re large, the carrots are peeled and cut into approximately 4″ pieces, and the onions and mushrooms are sliced, it’s just a matter of layering everything, putting the lid on, and walking away.  Then when it’s time to serve dinner just sit back and let the compliments roll in.  Because I promise you – your family will LOVE this meal!  

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

The cashew cream is a little different than others we’ve made so far in this recipe series.  I didn’t use our basic recipe and then adapt it to this meal – I made it differently from the start!  The one constant though, is that you need to soak your cashews at least 2-3 hours before making the sauce.  By combining a few unusual – yet fabulous – ingredients, this sauce is going to make a rich and creamy gravy that is spoon-lickin’ good!  As usual, drain the water from the soaked cashews, place them in the blender, add the instant espresso powder, salt, pepper, a pinch of red pepper flakes, water, and bourbon…then blend it all up to a smooth and creamy consistency.  I’m telling you – it’s like magic happens when this sauce combines with that flavorful and juicy bison roast!  Check the roast about an hour before serving and if you find the “gravy” is too thick, simply add a little water to thin it out.

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

An optional step: searing the meat…

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Layer in the potatoes…

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Then the carrots and onions…

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Next the mushrooms…

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Finally the sauce.  Cover and cook on low 6 to 8 hours, or high 4 to 6.

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Give it all a stir about an hour before serving.  Add more water at this time if the gravy is too thick.

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

Not exactly a beauty queen – more of an ugly duckling – but flavor is in the tastebuds of the devourers!  Once you dig in – nobody will care how plain this meal looks.  They’ll only care how marvelous it tastes!  

Slow Cooker Bison Roast with Bourbon Espresso Gravy
Serves 6
If you are a meat and potatoes kind of person - or you love someone who is - then this is the recipe for you!
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Prep Time
40 min
Cook Time
8 hr
Total Time
8 hr 40 min
Prep Time
40 min
Cook Time
8 hr
Total Time
8 hr 40 min
704 calories
60 g
116 g
24 g
53 g
6 g
707 g
602 g
16 g
0 g
16 g
Nutrition Facts
Serving Size
707g
Servings
6
Amount Per Serving
Calories 704
Calories from Fat 210
% Daily Value *
Total Fat 24g
37%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 116mg
39%
Sodium 602mg
25%
Total Carbohydrates 60g
20%
Dietary Fiber 9g
35%
Sugars 16g
Protein 53g
Vitamin A
507%
Vitamin C
40%
Calcium
12%
Iron
41%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 pound bone-in bison arm roast (or beef roast if bison is unavailable)
  2. 2 pounds potatoes, halved if large
  3. 2 pounds carrots, peeled and cut into about 4" pieces
  4. 2 large vidalia onions, sliced
  5. 12 ounces baby bella mushrooms, sliced
  6. 4 tsp olive oil to sear the roast ~ optional
  7. Salt and pepper to season the meat
  8. 1 cup cashews, soaked at least 2-3 hours, then drained
  9. 1 tbsp instant espresso powder
  10. 1 tsp ground black pepper
  11. 1 tsp salt
  12. 1/2 tsp red pepper flakes ~ optional
  13. 1/2 cup bourbon
  14. 1 cup water
For the "Gravy"
  1. In a blender combine cashews, espresso, 1 tsp each salt and pepper, red pepper flakes, Bourbon, and water.
  2. Blend until smooth and creamy.
  3. Set aside, or refrigerate (if not using immediately) until ready to use.
For the Roast
  1. Season the roast generously with salt and pepper.
  2. Sear the meat if desired, then transfer to slow cooker.
  3. Layer potatoes, carrots, onions, and mushrooms around and over the roast.
  4. Pour sauce over all, cover, and cook on low for 8 hours, or high for 4 to 6 hours.
  5. About 1 hour before serving, stir the gravy and vegetables together, adding more water as needed.
Notes
  1. Leftovers of this meal are just as delicious as the first serving!
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calories
704
fat
24g
protein
53g
carbs
60g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Roasted Tomato Bisque with Savory Oatmeal Crunch

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

Hands up if tomato soup takes you back to your childhood!  It sure does for me!  I remember coming home from school for lunch (yep – we lived that close) and being thrilled to walk in the back door and find grilled cheese sandwiches and tomato soup on the table!  There is something undeniably comforting about that warm bowl of tomato goodness that I’ve never outgrown.  What I have outgrown however, is any sort of desire to eat soup from a can!  And as it happens – I really like to make soup.  In fact, I’d say it’s one of my favorite things to make – and to eat!  While I tend to make more soups in the winter, I still enjoy stirring up a pot of soup other times of the year as well!

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

Fall recently started, and I thought this would be a good time to whip together a Roasted Tomato Bisque with some of those end of season tomatoes I’ve been spying at the last few farmers markets.  Unfortunately our city is suffering some devestating near-record flooding and this weekend’s market was cancelled.  I feel horrible for everyone affected by this disaster.  Personally our home is unaffected, as is my business location, but the pain is felt by everyone, as we all know someone affected by the flooding.  On the flip-side, our community has come together once more and worked to build levies, donate emergency supplies to those evacuated from their homes, and prayed – there’s been a lot of praying going on here!  Anyway…no market meant improvising by using store bought tomatoes instead of garden fresh, but by roasting them the flavor is naturally enhanced and the soup turned out fantastic!

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

I cringe a little when I think back to the tomato soup I grew up eating.  Sorry Mom!  But that gloppy, blobby, yukky, (all technical culinary terms – at least for me 😉) odd colored soup from a can is pretty gross!  And of all the junk they add to canned soup, there’s one very important ingredient they forgot…the FLAVOR!!!!  Store bought canned soup simply does not compare to the healthfulness and flavor of homemade!  Plus making soup is so simple!  Pretty much anything goes, so it’s perfect for picky eaters (sneak in those veggies)!  It’s perfect for health conscious folks like me because by making my own soup I’m in control of the ingredients, i.e. NO ARTIFICIAL CRAP!  Soup is perfect for warming bellies, hands, and hearts on the coldest of days.  For all those reasons and more soup is one of my favorite foods…it’s like a hug in a bowl.  Or in a mug – yeah – soup is a hug in a mug – that’s my new motto! 😉

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

So for today’s soup I used Roma tomatoes, an orange and green bell pepper, Vidalia onion, garlic, organic tomato juice, olive oil, salt & pepper, a little basil, and to give it that final creaminess – cashew cream.  Its meals like this when I really, really, really, wish I could still eat more than the occasional nibble of cheese, because this soup would be fantastic with a delicious gooey grilled cheese sandwich!  I’ll be the first to admit that as delicious as tomato soup is all on its own, something savory and crispy just seems to enhance that wonderful tomato flavor.  So since I nixed the sandwich idea, I thought I’d try a savory granola to sprinkle on top.  And it is fantabulous!  I don’t know why I didn’t think of this a long time ago!  I combined oats, sunflower seeds, pepitas, white and black sesame seeds, olive oil, and some seasonings – tossed it all together – and toasted it in the oven for 25 minutes.  It’s savory, salty, spicy, crucnchy – just perfect to top off a warm bowl of Roasted Tomato Bisque!

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

So I started off by making the savory oatmeal crunch with which I garnished the soup.  It was super simple – I placed the oats and seeds in a gallon bag, dumped in the seasonings, olive oil, and worcestershire sauce – gave it all a good shake to evenly coat all the ingredients, poured it all in a baking pan and stuck it in the oven for about 25 minutes.  I stirred it once halfway through the baking time, removed it when it was done, and set it aside to cool.

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

While the oatmeal crunch was baking I prepped the tomatoes, onion, peppers, and garlic for roasting.  Because this is a blended soup, the vegetables don’t need to be perfectly chopped!  I halved the tomatoes, and rough chopped the peppers and onions, then tossed them with some extra virgin olive oil and spread them on a baking sheet.  I also sprinkled them with a little salt and pepper.  

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

The roasted garlic is such a delicious component of this recipe.  I love – like LOVE – garlic, but sometimes it can overwhelm a dish because of it’s strong pungent flavor.  But roasting it…you guys…it’s like garlic candy!  Sweet and aromatic, and so much more mellow than unroasted garlic.  And it couldn’t be easier to make, especially since we’re already roasting the rest of the veggies.  To oven roast garlic, cut the top about 1/4 off an entire bulb.  Drizzle it with olive oil, wrap it securely (I use 2 layers) in aluminum foil, and roast it in the oven for 30-40 minutes.  Which just happens to be exactly how long the tomatoes, onions, and peppers need to roast to slightly caramelize! 😉

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

After the vegetables are roasted, pour them into a large stock pot, and set the garlic aside to cool a bit.  I use a much larger pot than really necessary simply because I’ll be using an immersion blender and I feel like it’s a bit safer if I’ve got a larger pan –  I’m less like to splatter hot liquid all over myself that way!  To the pot of roasted vegetables, I add the tomato juice and bring it all to a simmer.  While the soup simmers, carefully unwrap the roasted garlic, and when it’s cool enough to handle, gently squeeze from the bottom of the bulb and the roasted cloves will pop right out!  Add the garlic to the soup pot, remove the pan from the heat and blend it with an immersion blender.  If you don’t have one – and I highly recommend you purchase one if you don’t – the soup can be very carefully transferred in small batches to a regular blender and blended that way.  Please just exercise extreme caution if you use this method.  Once the soup is blended, return it to low heat, add the basil and cashew cream, and heat thoroughly.

Ladle the soup into bowls, top it with some of the delicious savory oatmeal crunch, serve it along with some bread – or a classic grilled cheese sandwich, and enjoy your amazingly delectable dairy-free, 100% vegan, Roasted Tomato Bisque with Savory Oatmeal Crunch!!!  Warm your belly (and the bellies of those you love) ~ and warm your heart at the same time! ❤️

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

Roasted Tomato Bisque with Savory Oatmeal Crunch
Serves 8
This dairy-free tomato soup will warm your heart as it warms the bellies of your loved ones!
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Prep Time
1 hr
Cook Time
15 min
Total Time
1 hr 15 min
Prep Time
1 hr
Cook Time
15 min
Total Time
1 hr 15 min
515 calories
49 g
0 g
32 g
14 g
5 g
497 g
179 g
17 g
0 g
26 g
Nutrition Facts
Serving Size
497g
Servings
8
Amount Per Serving
Calories 515
Calories from Fat 277
% Daily Value *
Total Fat 32g
50%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 19g
Cholesterol 0mg
0%
Sodium 179mg
7%
Total Carbohydrates 49g
16%
Dietary Fiber 9g
34%
Sugars 17g
Protein 14g
Vitamin A
60%
Vitamin C
153%
Calcium
13%
Iron
32%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the soup
  1. 2.5 pounds of fresh tomatoes, halved or quartered, depending on size
  2. 2 bulbs garlic, tops cut off
  3. 2 medium sweet onions, cut into chunks
  4. 2 bell peppers, cut into 12-16 large pieces
  5. 1 container - 46 ounces - organic tomato juice
  6. Salt and pepper
  7. 4 tbsp extra virgin olive oil, divided
  8. 1 tbsp frozen (or fresh if available) chopped basil
  9. 2 cups cashew cream ~ see the link in post
For the Savory Oatmeal Crunch
  1. 1 cup whole oats
  2. 1/4 cup unsalted roasted pepitas
  3. 1/4 cup unsalted roasted sunflower seeds
  4. 2 tbsp white sesame seeds
  5. 2 tbsp black sesame seeds
  6. 2 tbsp extra virgin olive oil
  7. 2 tbsp worcestershire sauce
  8. 1/4 tsp each salt and ground black pepper
  9. 1/2 tsp garlic powder
  10. 1 tsp chili powder
  11. 1/4 tsp cayenne
For the Savory Oatmeal Crunch
  1. Pre-heat the oven to 350 degrees Fahrenheit
  2. In a gallon size food storage bag, combine oats, seeds, seasonings, oil, and sauce.
  3. Shake to coat completely.
  4. Pour into a small baking dish and toast in pre-heated oven for 25 minutes, stirring halfway through the baking time.
  5. Remove from oven to cool. Store in covered container.
For the soup
  1. Heat the oven to 425 degrees Fahrenheit.
  2. Toss the cut up tomatoes, onions, and peppers with 2 tbsp of olive oil and transfer to a large baking sheet. Sprinkle with salt and pepper.
  3. Prepare garlic for roasting by placing on a square of foil and drizzling with a generous amount of olive oil. Wrap tightly in foil, then add a second layer of foil and wrap that securely as well.
  4. Place on baking sheet with vegetables, and roast for 35-40 minutes, or until vegetables are starting to caramelize and the garlic yields to pressure when squeezed with an oven mitt.
  5. Remove pan from oven, set garlic aside to cool, and pour vegetables into a large stock pot, set over medium heat.
  6. Add tomato juice and bring to a simmer, but not quite boiling.
  7. Once garlic is cool enough to handle, remove from foil and squeeze bulbs from the bottom to remove roasted cloves and add them to the simmering soup.
  8. Remove the pan from the heat, and using an immersion blender, blend the soup until it's completely smooth and no pieces remain.
  9. Return to heat and bring back to a simmer.
  10. Add basil and cashew cream, stirring well to incorporate.
  11. Taste for seasoning and add salt and pepper as desired.
  12. Serve piping hot with a sprinkle of savory oatmeal crunch.
Notes
  1. Soup may be blended in small batches in a standard blender, but extreme caution must be exercised to avoid being burned!
beta
calories
515
fat
32g
protein
14g
carbs
49g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Do you have a favorite childhood memory associated with a particular food?  I’d love to hear about it – share your story in a comment!

Avocado Pesto on Grilled Chicken & Vegetables

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

This was the first meal we cooked on our brand new grill.  The grill in which my husband literally invested blood, sweat and tears.  Well – no tears per se….but blood, sweat, a few swear words, and 5 stitches from the doctor at convenient care!  Poor guy!  He’d gotten the base all together and when I went out to help him lift the actual grill portion onto the base, he grabbed what was obviously a very sharp metal edge and sliced his finger open!  😟  

image

It looks like he’s saying University of Iowa is #1….and the fact that he’s wearing an Iowa shirt only perpetuates that idea, but truly he’s not!  Our daughter goes to Iowa State…arch rivals to U of Iowa.  He just insists on wearing that shirt even though Anna has bought him dozens of ISU shirts!  I thought for sure the shirt would get bloody and ruined, but somehow it remained unscathed….it’s the shirt that will not die!!!  LOL!!!

So 45 minutes later we were back home and I was helping him finish the assembly process!  Thankfully we got it together and moved into location with no further incidents, and I was able to prepare our delicious dinner of grilled chicken and vegetables with avocado pesto.  Seriously this is sooooooo good!  I told Mr. CEBH that I could eat this meal everyday for the rest of my life and never tire of it!  

New grills are so pretty and clean!  This is probably the one and only time you’ll see the inside of mine!!!  😉

Grilled Chicken And Vegetables | cookeatbehealthy.com

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

I wanted to use some basil a friend had given me, and I had some very ripe avocados so the idea of making avocado pesto seemed perfect!  And truthfully when I say I’d eat it this meal everyday – I mean it!  My favorite fair weather meal is grilled chicken and vegetables!  It’s simple, I don’t have to heat up the house cooking dinner, it’s 100% flexible depending on which vegetables I have on hand, and varies depending on which seasonings and spices I use on the chicken and vegetables!

Avocado Pesto Basil | cookeatbehealthy.com

For this recipe I used basil and lemon on the chicken because those flavors are perfectly complemented by the avocado pesto which is jam packed with basil, and brightened with lemon juice and zest.  The chicken marinated for about 3 hours in a mixture of olive oil, lemon juice and zest, a little salt, pepper, and garlic, some red pepper flakes, and of course….fresh basil!

Prior to grilling, the vegetables were seasoned very simply with EVOO, salt and pepper, garlic, and a few red pepper flakes.  I like to keep the vegetables pretty simple so their flavors can shine through, and in this dish, so that nothing else competes with the avocado pesto flavors!

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

The pesto is made from avocado, basil, garlic, olive oil, red pepper flakes, salt, and walnuts.  I prefer to use walnuts over pine nuts because number 1 – I don’t like pine nuts, and number 2 – I love walnuts!  Pretty good reasons, eh?!?  Really though, if you find pine nuts a little too “earthy” tasting, as I do, then use walnuts instead!  They are mild enough that they add very little to the flavor profile of the pesto, they’re waaaaaay cheaper than pine nuts, and they are full of omega-3 fatty acids so they’re super healthful as well!

Avocado Pesto | cookeatbehealthy.com

Isnt it pretty?!?  I just love the vibrant green color!  It doesn’t get much better than avocado pesto…2 of my favorite foods/flavors in 1 lovely recipe….YUMMMMMMMM!   

For the veggies I chose zucchini, mushrooms, tomatoes, onions, and bell pepper.  I cut almost everything into approximately the same bite sized pieces, but because zucchini practically screams “SPIRALIZE ME“, that’s exactly what I did!  And besides – I love using my Kitchenaid mixer with the spiralizer attachment.  I feel like such a pro-fesh-shun-ul when I use it!  Either that or a spy, because the box it comes in kind of looks like a spy kit to me!  😉  I used the ribbon spiralizer blade and out of 1 large zucchini I got what seemed like miles of zucchini ribbon!  Check out the mini video of me spiralizing the heck out of a zucchini….I find it mesmerizing!  Click the link to see it!

IMG_2528

Spiralized Zucchini Ribbons | cookeatbehealthy.com

Grilled Vegetables | cookeatbehealthy.com

Avocado Pesto on Grilled Chicken & Vegetables
Serves 4
Delicious avocado pesto made with bunches of fresh basil pairs perfectly with grilled chicken breasts and vegetables in this healthy summertime dish!
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Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
534 calories
27 g
37 g
41 g
22 g
6 g
514 g
660 g
11 g
0 g
33 g
Nutrition Facts
Serving Size
514g
Servings
4
Amount Per Serving
Calories 534
Calories from Fat 353
% Daily Value *
Total Fat 41g
63%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 23g
Cholesterol 37mg
12%
Sodium 660mg
28%
Total Carbohydrates 27g
9%
Dietary Fiber 10g
41%
Sugars 11g
Protein 22g
Vitamin A
60%
Vitamin C
278%
Calcium
17%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Avocado Pesto
  1. 1 ripe avocado
  2. 2 cups packed fresh basil leaves
  3. 1/2 cup walnuts
  4. 3 cloves, or 3 tsp chopped garlic
  5. 1/4 cup extra light tasting olive oil
  6. Zest and juice of 1 lemon
  7. 1 tsp red pepper flakes
  8. 1/4 salt - more to taste
For the Chicken
  1. 2 boneless skinless chicken breasts
  2. 2 tbsp extra virgin olive oil
  3. Zest and juice of 1 lemon
  4. 1/2 tsp salt
  5. 1/2 tsp red pepper flakes
  6. 1 tsp ground black pepper
  7. 1 clove, or 1 tsp chopped garlic
  8. 8-10 large basil leaves, chopped
For the Vegetables
  1. 1 very large zucchini, spiralized, or cut into bite sized pieces
  2. 1 pint grape tomatoes
  3. 2 cups quartered mushrooms
  4. 1 bell pepper, cut into bite sized pieces - I used an orange pepper
  5. 1 large Vidalia onion, cut into bite sized pieces
  6. 2 tsp EVOO
  7. 1 clove or 1 tsp chopped garlic
  8. 1/2 tsp each salt and pepper
  9. 1/4 tsp red pepper flakes
For the Avocado Pesto
  1. Combine all ingredients in the bowl of an 8-10 cup food processor.
  2. Process on low until well combined.
  3. Place in covered dish and refrigerate until ready to serve with grilled chicken and vegetables.
For the Chicken
  1. Combine all marinade ingredients in a gallon size resealable bag, then add chicken, coating both sides with marinade, and refrigerate at least 2-3 hours, turning occasionally, until ready to grill.
For the Vegetables
  1. Combine all ingredients in a resealable bag and toss to coat vegetables in oil and seasonings.
For Grilling the Chicken and Vegetables
  1. Heat grill to medium.
  2. Place chicken breasts on grill and cook, turning once, for a total of about 20 minutes.
  3. Check for doneness of chicken by inserting meat thermometer in thickest part of breast, the chicken is done when juices run clear, and internal temperature reaches 165 degrees.
  4. Remove from grill and rest 5 minutes before slicing.
  5. Place the vegetables in a grill pan, or on a grill mat, and grill over medium heat along with the chicken.
  6. Stir vegetables a time or two to ensure even cooking.
  7. Remove from heat when the vegetables are slightly charred and fork tender - about 15 to 20 minutes.
To Serve
  1. Plate a serving of vegetables, top with 1/2 sliced chicken breast, then top with a generous scoop of avocado pesto.
Notes
  1. Before refrigerating pesto, place a piece of plastic wrap directly on the surface to help slow the browning of the avocado.
beta
calories
534
fat
41g
protein
22g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
The fat and calorie count assumes you’ll be using the entire recipe of pesto – so don’t panic!  You’ll only use about 1/4 the recipe for 4 servings!  I think this is a very good thing, because then I have leftover pesto to use on fish, a panini sandwich, mixed into olive oil and vinegar for a delicious salad dressing, as a dip for fresh veggies, etc. etc. etc……you get the idea!  

Grilling is the best!  I wish we could gril year round, but Iowa winters get pretty brutal to do that!  There’s a few hearty souls who manage, but we’re just too wimpy I guess!!!  What’s your favorite grilled meal?  Share in the comments!!!

Turkey Quinoa Skillet Casserole

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

This is one of those super simple casserole recipes that morphs into something different every time I make it….and that’s why I love it so much!  I firmly believe that a recipe is more of a guidebook than a rule book.  And for all my recipes I share here, I hope you all use them as such as well.  Don’t like the spices I used?  Swap them out for ones you do like!  Different vegetables in season?  By all means use whatever is fresh and readily available!  Prefer to go vegetarian?  Perfect!  Leave out the meat, sub in tofu, beans, or whatever other protein source you like.  I’ll never know anyway – it’s not like I can actually see into your kitchen!  😜  And even if I could, I’d be your biggest cheerleader – I want you to make meals you and your family will love – ones that they’ll request over and over again!  And if you hit upon a particularly fabulous combination of flavors and ingredients then I’d ask you to please share that with me if you would!  I love the collaborative effort involved in sharing recipes!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Anyway….today’s recipe could easily be called “I Need to Use This Stuff Before it Goes Bad”.  But that’s not very appetizing, is it?!?  Somehow Turkey Quinoa Skillet Casserole sounds much more palatable!  And who decided casseroles are the black sheep of family dinner time?  Personally, I think casseroles are rock stars!  They’re simple, they’re convenient, they’re economical, they’re perfectly sneaky ways to get your kids (or husband) to eat vegetables, and they’re delicious!  For this recipe I kept it extra easy by baking the casserole in the same pan I pre cooked the ground turkey in….fewer dishes = happier me!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

For this particular casserole on this particular day I used ground turkey.  I’ve chosen to avoid most red meat, so ground turkey is a great option in casseroles that might typically be made with ground beef.  It’s lean and delicious, and I actually prefer it – it’s a much milder flavor which lets all the other flavors shine through!  For vegetables I used garlic scapes , mushrooms, tomatoes, zucchini, summer squash, yellow bell pepper, and a small jalapeño – all were lurking in my fridge begging to be used!  I pre-cooked the quinoa with chicken stock to give it a little more flavor before adding it to the casserole.  Then for seasonings I used salt & pepper, cumin, and oregano, along with a little tomato paste to enhance the tomato flavor.  Finally, just before popping it in the oven I sprinkled just a little tease of fresh grated Parmesan cheese!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

First thing you’ll want to do is start the quinoa by combining the chicken stock and quinoa in a small saucepan.  Bring it to a boil, give it a stir, turn it to low, and simmer 15 minutes until tender and all the stock is absorbed.  While the quinoa is cooking, prep your vegetables by dicing the jalapeño into small pieces and slicing garlic scapes into thin rounds.  Chop the rest of the vegetables into similar bite sized pieces.

Once the vegetables are prepped it’s time to brown the ground turkey over medium high heat in a large skillet drizzled with a couple teaspoons of olive oil.  Stir frequently, breaking up the large chunks of turkey. Cook approximately 5 minutes then toss in the garlic scapes, yellow pepper, and jalapeño.  Stir to combine.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

After stirring in the peppers and garlic scapes it’s time to add in the zucchini and summer squash.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Then stir in the mushrooms and spices and continue cooking another 10 minutes until turkey is cooked through and vegetables are softened.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Next add in the tomato paste and tomatoes and cook about 5 more minutes.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

And finally it’s time to stir in the cooked quinoa!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Finally sprinkle the skillet casserole with the 1/2 cup fresh grated Parmesan cheese and then pop it in a 350 degree oven for about 30 minutes until it’s hot and bubbly and the cheese is slightly browned!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole
Serves 6
Not your ordinary casserole.....this one is chock full of healthy ground turkey and vegetables.
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
435 calories
19 g
117 g
24 g
37 g
8 g
338 g
827 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
338g
Servings
6
Amount Per Serving
Calories 435
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 117mg
39%
Sodium 827mg
34%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 5g
Protein 37g
Vitamin A
17%
Vitamin C
132%
Calcium
29%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 20 ounces lean ground turkey
  2. 1/2 cup uncooked quinoa
  3. 1 cup chicken stock
  4. 2 garlic scapes, or 2 tsp chopped garlic
  5. 2 tsp extra virgin olive oil
  6. 2 small zucchini, chopped into bite sized pieces
  7. 2 small summer squash, chopped into bite sized pieces
  8. 1 1/2 cup mushrooms, diced into bite sized pieces
  9. 1 large fresh tomato, chopped bite sized
  10. 1 yellow bell pepper, chopped
  11. 1 jalapeño, diced
  12. 2 tbsp tomato paste
  13. 1 tsp salt
  14. 1 tsp pepper
  15. 2 tsp cumin
  16. 1 1/2 tsp dried oregano
  17. 1/2 fresh grated Parmesan cheese
Instructions
  1. Preheat oven to 350 degrees
  2. Prepare quinoa by combining it in a small saucepan with the chicken stock. Bring it to a boil, then reduce heat and simmer, covered, 15 minutes or until liquid is absorbed.
  3. Remove from heat and set aside.
  4. Meanwhile, drizzle olive oil in large oven proof skillet and brown ground turkey over medium high heat for about 5 minutes.
  5. Stir in garlic scapes, peppers, squash, and mushrooms.
  6. Mix in salt, pepper, cumin, and oregano. Continue cooking for about 10 minutes, or until vegetables begin to soften.
  7. Stir in tomato paste and tomatoes, cooking for an additional 5 minutes.
  8. Add cooked quinoa, stirring well to combine.
  9. Sprinkle with Parmesan cheese and place in preheated oven.
  10. Bake, uncovered, 30 minutes until hot and bubbly and cheese is slightly browned.
  11. Remove from oven and serve hot.
beta
calories
435
fat
24g
protein
37g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Give this rock star of a casserole a try soon!  It’s a perfect weeknight dinner paired with a green salad or some crusty bread!

Egg & Avocado Spring Rolls

Egg & Avocado Spring Rolls |Cookeatbehealthy.com

When we were little, our mom used to tell us not to play with our food.  Now that I’m grown up with children (and a grandchild) of my own, I realize what she really meant was : don’t make such a big mess and hurry up so I can finish the dinner dishes and finally sit down and relax for a minute or two!  One of the other things I’ve learned as a grown up is that playing with my food is FUN!!!  When I was envisioning today’s recipe for some sort of egg & avocado wrap or sandwich I just wasn’t feeling very inspired.  Then my friend and I went out for Thai food for lunch and we split an order of fresh spring rolls – and voilà – I’d found my inspiration!  Only one problem……I’d never made spring rolls before.  But never one to back down from a challenge, I thought this would be the best way to learn how to make them.  And you know what???  It was fun playing with my food and learning a new technique at the same time!!! Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Once I started taking the idea of egg & avocado spring rolls seriously I began to get excited about the different directions I could take this recipe.  I had a blast thinking of the different vegetables that I wanted to include.  And my imagination was running rampant conjuring up different concoctions for dipping sauces!  Obviously I needed eggs and avocados, and since I was making a spring roll, I decided to boil the eggs to make them “rollable”.  I added carrots and cucumbers because…..duh…..spring rolls!  😜  After that I just added a few of my favorite veggies, settling on scallions, radishes, arugula, and broccoli sprouts. Egg & Avocado Spring Rolls | cookeatbehealthyblog.com For the dipping sauce I made a spicy jalapeño mayo (find my homemade mayo recipe here) with cumin and lime juice, which pairs fabulously with all the veggies in the spring rolls.  Now of course, because I’m me, I added a pinch of cayenne to the mayo sauce, but it’s completely optional.  I imagine most folks would find the jalapeño spicy enough – but then, I’m not most folks!  I also tried the spring rolls with honey mustard vinaigrette and raspberry poppyseed vinaigrette and they were fantastic too!  I’m sure I could think of at least a dozen other flavors of dipping sauces that would be amazing….I bet you could too!  I definitely suggest making the dipping sauce first thing – or even the day before so the flavors can develop while chillin’ in the fridge! The first thing you’ll want to do is boil your eggs.  I’ve found mine turn out perfectly every time by putting the eggs in a saucepan, covering them with cold water, and bringing to a boil.  Once they’ve come to a rolling boil, turn off the heat, cover the pan, and let them sit 10 minutes.  At that point, run cold water into the pan until you can handle the eggs, remove them from the water and refrigerate until ready to use.   image image image While the eggs are cooking it’s time to prep the veggies.  I really like this part…..I find it incredibly calming to stand in my kitchen and chop vegetables.  To simplify the process and get nice thin julienned pieces of cucumber and carrot I started by slicing them with a mandolin, then cutting them into matchsticks. I also used the mandolin to get super thin radish slices.  I sliced the avocado as thinly as possible, and sliced each of the boiled eggs into about 8 slices.   Finally it’s time to have fun!!!  To make the spring rolls soak a sheet rice spring roll paper in hot water until softened and transparent.  Carefully transfer the wrapper to a flat working surface like a cutting board and starting layering your spring roll ingredients about 2 inches from the bottom edge. Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Egg & Avocado Spring Rolls | cookeatbehealthyblog.com After all your veggies and egg slices are carefully layered, fold up the bottom edge of the rice paper to enclose the spring roll filling.  Then fold both sides in toward the center and roll toward the top edge, keeping the roll as tight as possible.  Dip your finger in a little water and moisten the top edge of the rice paper, then wrap the spring roll all the way up, sealing it by smoothing the moistened edge flat against the roll. Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Egg & Avocado Spring Rolls | cookeatbehealthyblog.com Egg & Avocado Spring Rolls | cookeatbehealthyblog.com See—-that was a blast!  Right???  A couple of these make for a fantastic light lunch, or cut them in half and serve them as appetizers at your next party!  Food should definitely be fun – make some egg & avocado spring rolls and enjoy playing with your food!  😉 Egg & Avocado Spring Rolls | cookeatbehealthyblog.com

Egg & Avocado Spring Rolls
Serves 8
Perfect for a light summer meal or appetizer these Egg & Avocado Spring Rolls are fun to make and fun to eat!
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Prep Time
45 min
Cook Time
15 min
Total Time
1 hr
Prep Time
45 min
Cook Time
15 min
Total Time
1 hr
155 calories
6 g
97 g
13 g
4 g
2 g
113 g
103 g
2 g
0 g
10 g
Nutrition Facts
Serving Size
113g
Servings
8
Amount Per Serving
Calories 155
Calories from Fat 116
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 5g
Cholesterol 97mg
32%
Sodium 103mg
4%
Total Carbohydrates 6g
2%
Dietary Fiber 3g
11%
Sugars 2g
Protein 4g
Vitamin A
38%
Vitamin C
24%
Calcium
4%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 rice paper spring roll sheets
  2. 1 avocado, thinly sliced
  3. 4 hard boiled eggs, sliced as thin as possible
  4. 8 radishes, thinly sliced
  5. 1/2 bunch scallions, white and light green parts, sliced thin
  6. 1/2 cup broccoli sprouts
  7. 1/2 large seedless cucumber, julienned
  8. 1 large carrot, julienned
  9. 1 cup baby arugula
  10. 1/3 cup homemade mayo
  11. 1/2 lime, juiced
  12. 1 small jalapeño, diced
  13. 1 tsp cumin
  14. 1/4 tsp cayenne, optional
For the Spring Rolls
  1. Place a sheet of rice paper in a bowl of hot water and soak until transparent and pliable.
  2. Transfer the spring roll wrapper to a flat surface like a cutting board, and beginning about 2" from the bottom edge start layering your spring roll ingredients. Begin with avocado, then eggs, carrots, cucumbers, radish, scallions, broccoli sprouts, and arugula.
  3. Fold bottom edge upward to encase vegetables, fold sides in toward center, and continue rolling toward upper edge, keeping the spring roll as tight as possible.
  4. When nearing the top, dip your finger in water, moisten the top edge of the rice paper just slightly, then roll completely and seal by pressing the moistened edge firmly against the roll.
  5. Continue in this manner until all 8 spring rolls are wrapped.
  6. Just before serving cut each roll in half and serve with spicy mayo dipping sauce, honey mustard vinaigrette, raspberry poppyseed vinaigrette, or your choice of sauces.
For the Spicy Mayo Dipping Sauce
  1. In a small bowl combine mayo, diced jalapeño, juice of 1/2 freshly squeezed lime, cumin, and cayenne.
  2. Stir well, refrigerate in covered container until ready to serve.
beta
calories
155
fat
13g
protein
4g
carbs
6g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Warm Grilled Veggie Sandwich

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

I’m not vegetarian, but to say I love vegetables would be a understatement.  I LOVE vegetables.  I love their amazing  colors, flavors, and textures.  I love the nutritional value that nature has packed into veggies.  I’m amazed and so thankful for all the varying benefits vegetables afford us.  But mostly, I love how I feel when I eat vegetables!  I find them extremely satisfying and I never seem to tire of eating them!  I enjoy finding new ways to incorporate veggies into my diet and discovering new ways to prepare them!

One of the best things about this warm grilled veggie sandwich is that while many of the veggies are cooked, several of the sandwich toppings are raw.  This gives it an extra layer of texture, crunch and flavor, and it earns a solid 10/10 on the Cook Eat Be Healthy deliciousness scale!  Of course, the white bean and garlic scape hummus that is the first layer, and the honey mustard vinaigrette that tops it all off may have more than a little bit to do with the 100% deliciousness rating!

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

Just look at what goes into this delectable sandwich…..so many beautiful vegetables!  Red and orange bell peppers, zucchini and summer squash, and mushrooms all get grilled to perfection.  Cucumber, radish, tomato, red onion, and lettuce top off the sandwich and give it crispy freshness.  The garlic scape hummus is the base upon which the sandwich is built.  The mustard vinaigrette….such a flavorful flourish.  And that bread….gosh it just doesn’t get much better than a fresh multi-grain loaf from our local grocer’s bakery!  I recommend using a multi-grain bread to stand up to the heartiness of this veggie sandwich, but choose what you love the best.  I think a sourdough would be fabulous, or maybe you’d prefer your veggie sandwich to be a sandwich wrap!  I say go for it – just make it and eat it – that’s all I ask!  😀

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

My husband labeled this a 2-handed sandwich and he’s absolutely right!  I love sandwiches like this, when once you get a grip, you need to hang onto that baby for dear life, lest you risk losing all control of said sandwich!  Nothing is much sadder than to be left holding a couple pieces of bread, and looking down at all your sandwich ingredients in a pile on your plate.

Lets take a second and talk about the white bean and garlic scape hummus for a minute.  And by talk about, what I really mean is just repeating over and over again OMG this is good!  This is so good!  Oh my gosh….yum!  I just want to eat it all with a spoon!  To heck with the veggie sandwich…it’s gonna be all gone from me “sampling” this hummus! 😉 Thankfully I mustered enough self control to actually NOT eat it all before I made our sandwiches, but jeez it’s yummy! I like how it’s a little bit rustic and sturdy which really pairs so well with all the flavors and textures this sandwich has going on.  This is actually my first attempt at using garlic scapes, which has me wondering why?  I mean c’mon Lisa….they’re fabulous!  I hadn’t even heard of them until recently and then yesterday I found them at our farmers market so I snatched some up and figured I’d find something to do with them…and I did!  Yay me!

Tip:  For those of you unfamiliar with garlic scapes…here you go…..Garlic scapes are the flower bud of the garlic plant. The bud is removed in late June to encourage the bulbs to thicken up. Scapes make a fabulous addition to a flower bouquet, and they are delicious to eat! Scapes taste just like garlic. They can be used in exactly the same way as garlic in any recipe.

White Bean & Garlic Scapes Hummus | cookeatbehealthy.com Garlic Scapes & White Bean Hummus | cookeatbehealthy.com White Bean & Garlic Scapes Hummus | cookeatbehealthy.com

This hummus literally takes just a few minutes to make.  Drain and rinse a can of white cannellini beans, toss them into the food processor with a little extra light tasting olive oil and a little lemon juice, add some salt, pepper, and red pepper flakes, cut a single garlic scape into about 6 or 8 pieces, toss it in as well, and whizz it all up for 3 or 4 minutes until it’s fairly smooth and spreadable!  Easy peasy!!!

So now that we covered the hummus, let’s take a moment to talk about the Honey Mustard Vinaigrette I used as the flavorful flourish for this off-the-chart-delicious veggie sandwich.  I’m kind of a mustard freak.  One year for Christmas when my brother and I were kids – I was probably about 10 and he was 8 – we started a goofy gift giving tradition with our grandpa, Lester.  I remember the year that we gave him the biggest jar of peanut butter we could find, and he gave pickles to my brother and mustard to me!  Our gifts were lovingly wrapped in brown paper bags and tied with packing string.  We giggled and giggled, but still today we treasure the memories of those silly gifts and the fun we had with them!  So you see….I’m a mustard freak from way back!

Honey Mustard Vinaigrette | cookeatbehealthy.com Honey Mustard Vinaigrette | cookeatbehealthy.com

To make this vinaigrette, I put good quality stone ground mustard, extra light tasting olive oil, white wine vinegar, chili infused honey, a little salt, and some red pepper flakes in a small mason jar and shook it all up!  This was even easier than the hummus – and no dirty dishes to clean- mix and store in the same jar!  I think it’s sooo good!  And while I love it on this sandwich, it’d be fabulous on a salad, or as a marinade for grilled chicken too!  Guess I know what’s for dinner tomorrow! 😉

Serves 4

Warm Grilled Veggie Sandwich

A hearty and delectable veggie sandwich that will satisfy everyone in your life - even the meat lovers!

45 minPrep Time

15 minCook Time

1 hrTotal Time

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Ingredients

    For the sandwich:
  • 1 medium to large zucchini, cut into 1/4" slices
  • 1 medium to large summer squash, cut into 1/4" slices
  • 2 bell peppers, any color, sliced into 1/4" rings
  • 8 baby bella mushrooms, stems removed and each cut into 3 slices
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp minced garlic
  • 3 tbsp EVOO
  • 1 large tomato, thinly sliced
  • 1 small red onion, very thinly sliced
  • 1 small cucumber cut into thin rounds
  • 8 radishes, thinly sliced
  • 8 large lettuce leaves
  • 8 slices multi-grain bread
  • 8 tbsp White Bean and Garlic Scapes Hummus
  • 4 tsp Honey Mustard Vinaigrette
  • For the Hummus:
  • 1 15 oz can cannellini beans, drained and rinsed
  • 2 tbsp extra light tasting olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp each salt, pepper, and red pepper flakes
  • 1 garlic scape, cut into 6-8 pieces
  • For the Mustard Vinaigrette:
  • 6 tbsp extra light tasting olive oil
  • 3 tbsp white wine vinegar
  • 3 tbsp stone ground mustard
  • 2 tbsp chili infused honey
  • 1/2 tsp each salt and red pepper flakes

Instructions

    For the Hummus:
  1. Combine all ingredients in food processor bowl and mix until incorporated, smooth, and spreadable. About 3-5 minutes.
  2. Set aside and refrigerate until ready to use.
  3. For the Vinaigrette:
  4. Combine all ingredients in a lidded mason jar and shake well to incorporate.
  5. Set aside and refrigerate until ready to use.
  6. For the Sandwich:
  7. Pre-heat gas grill to medium, or prepare charcoal grill as directed to medium heat.
  8. In a gallon size resealable bag, toss zucchini, summer squash, peppers, and mushrooms with EVOO, salt, pepper, and garlic.
  9. For best results place veggies on grilling mats or in grill pan, and grill until tender and slightly charred - about 15 minutes total, turning halfway through cooking time.
  10. Remove from grill and assemble sandwiches by layering one piece of bread with 2 tbsp hummus, 1/4th of the grilled veggies, 1/4th of the fresh veggies, 1 tsp mustard vinaigrette, 2 lettuce leaves, and another slice of bread.
  11. Cut each sandwich in half and enjoy immediately!
Recipe Type: Sandwich

Notes

For ease of preparation consider making the hummus and vinaigrette earlier in the day, or even the day before. This will also give the flavors a chance to deepen and develop. Feel free to substitute regular honey for the chili infused honey. You can compensate by adding more red pepper flakes - or not - depending on your tastes.

6.8
http://cookeatbehealthy.com/warm-grilled-veggie-sandwich/
Calories
483 cal
Fat
29 g
Carbs
49 g
Protein
7 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Please give this sandwich a try and let me know what you think of it!  Even my meat & potatoes eating, farm raised hubby had to admit it was pretty darn good – and he pushed away from the table full and completely satisfied!  That’s a winner in my book any day!

 

Turkey Kielbasa Skillet Dinner

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

It’s sure a good thing you all couldn’t  hear what was going on here when I was preparing this kielbasa skillet dinner!  A few weeks ago a storm blew BLEW through and ripped about a 4 foot strip of shingles off the roof of our house.  It was the craziest thing because there was water pouring in through a recessed light fixture in the kitchen, but there was no damage to the ceiling or cabinets, nor to the insulation in the attic.  But most impressive was the fact that the light fixture ended up being completely unaffected by the whole ordeal.  Obviously we shut off the breaker for the kitchen lights and had an electrician check them out, but they were fine!  It was a scary storm and even though we lost part of our roof, we were luckier than many who lost trees, vehicles, and small buildings!

Anyway….a month later the roofers were finally planning to be here to replace the roof.  We moved the cars out of the garage as instructed and left for work as usual thinking they’d be here to do the work while we were gone.  I guess they had other ideas though!  I arrived home mid-afternoon to find they’d just arrived as well.  Have you ever been inside a house being re-roofed?  It is very loud and a little disconcerting to have  6 or 8 guys traipsing around on your house!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Anyway….seeing as how it was a Monday, and there was no way I could grill something for dinner without risking getting bonked in the head with a wayward shingle, I figured it was a good night to whip up this super simple, super quick, super hearty, super delicious, super filling, super satisfying Turkey Kielbasa Skillet Dinner – sorry…I got super carried away there!  😜

This has been a family favorite in our household for many years now.  It’s easily adapted to satisfy even the pickiest of eaters, and most the time I already have everything on hand to make it.  Sometimes the simplest dinners are our favorites, and on busy weeknights it’s sure nice to have a go-to meal that you can have on the table in less than hour!  I consider it a bonus that I was able to get my picky eater to eat at least a few vegetables in this meal!  And double points to me for using turkey kielbasa because it’s got less fat, and fewer calories than regular kielbasa!  In this recipe that works out to be about 7 grams of fat and 135 calories in the turkey kielbasa versus about 24 grams of fat and 270 calories per serving of regular kielbasa!  One third the fat, and half the calories…sign me up!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Obviously you’ll need a package of turkey polska kielbasa, potatoes, onions, corn, mushrooms, red bell pepper, some EVOO, garlic, and spices.  I use cumin and cayenne along with the usual salt and pepper.  Once your vegetables are cut into bite sized pieces, and your kielbasa is sliced, this dinner pretty much makes itself!  Well…that’s a little bit of an exaggeration, but it’s definitely simple enough to allow you to help the kids with their homework, or fold laundry, or pay bills while cooking dinner.  YAY for multi-tasking!

First I sweat the onions and peppers for a few minutes in a large skillet drizzled with EVOO.  Then after just a couple minutes I toss in the mushrooms and potatoes.

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

After another couple minutes I toss in the salt, pepper, cumin, and cayenne.  Its a good thing you can’t hear what’s happening on my roof, but I sure wish you could smell those spices when they hit the heat!  Ahhhhh…..cumin…..how I love you!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Once the potatoes are just starting to get soft I add the kielbasa.  This gives it a chance to brown a little and, even though it’s already fully cooked,  assures that it will be completely heated through.

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

Then it’s just a matter of letting the potatoes cook and the kielbasa heat through.  After about 20 minutes total cooking time the potatoes will be getting tender, and the kielbasa hot and sizzling.  At this point you’ll add the corn and garlic, cook for about 5 more minutes to heat the corn, and you’ll be good to go!

Turkey Kielbasa Skillet Dinner | cookeatbehealthy.com

So bring on Monday.  Bring on PTA meetings and piano lessons, bring on soccer and play practice.  Bring on picky eaters…bring it ALL on….you can handle anything Monday throws your way with this skillet dinner recipe in your arsenal!

Turkey Kielbasa Skillet Dinner |cookeatbehealthy.com

Serves 4

Turkey Kielbasa Skillet Dinner

A super simple and super yummy skillet dinner chock full of family pleasing vegetables and lightened-up turkey kielbasa that comes together in about 30 minutes....a perfect solution for feeding your crew even on the most hectic of weeknights!

15 minPrep Time

30 minCook Time

45 minTotal Time

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Ingredients

  • 1 13 oz. package Hillshire Farms Turkey Polska Kielbasa
  • 4 medium Yukon Gold potatoes
  • 1 red pepper
  • 1 medium red onion
  • 6 baby bella mushrooms
  • 2 cups frozen corn - I used fire roasted - set aside to thaw until added to skillet
  • 2 tbsp EVOO
  • 1/2 tsp salt
  • 1 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp ground cumin
  • 2 cloves garlic, chopped

Instructions

  1. Chop potatoes, mushrooms, red pepper, and onion into bite sized pieces.
  2. Slice kielbasa into approximately 1/2" thick pieces - I slice diagonally to get more surface area for browning.
  3. Heat EVOO in a large skillet over medium heat, then add onions and peppers.
  4. Sweat the onions and peppers until the onions just barely begin turning translucent, stirring frequently.
  5. Add in the mushrooms and potatoes, stirring to coat in olive oil.
  6. Add the salt, pepper, cumin, and cayenne, stirring well to coat all the ingredients in spices...take a deep whiff....OMG - that smells so good!
  7. Continue cooking over medium heat approximately 10 minutes, stirring occasionally.
  8. Toss in the kielbasa, stir to combine, then continue to stir occasionally until kielbasa begins to brown and potatoes are nearly fork tender - approximately another 10 minutes.
  9. Add corn and garlic, continue cooking another 5 minutes until corn is heated through and potatoes are completely cooked.
  10. Serve immediately.
Recipe Type: Skillet Dinner

Notes

This recipe is easily customized to suit your family's tastes by switching out the vegetables and spices to please even the pickiest of eaters!

6.8
http://cookeatbehealthy.com/turkey-kielbasa-skillet-dinner/
Calories
303 cal
Fat
18 g
Carbs
21 g
Protein
21 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

I hope your family loves this as much as mine does!  If you customize it to meet your family’s taste leave me a message telling me what you used in your Turkey Kielbasa Skillet Dinner and I’ll try your version next time!

Grilled Chicken & Plumcot Salad

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

I was at Sam’s Club the other day and I picked up some super delicious and beautiful plumcots!  They’re a hybrid of plums and apricots, so even if you’ve never had one, I’m sure you can imagine just how delicious they are!  I love finding new and unusual ingredients like these because it gives my creativity a jolt!  In the car on the way home I was hit with the inspiration to make a summery salad with chicken and plumcots!

Now I don’t know about you, but since we tend to eat lighter in the summer, and that oftentimes means not turning on the oven or stove for days at a time!  We use our grill A LOT in the summer because it helps keep the house cooler, plus we suffer through some really horrible cold and snowy winters here in Iowa, so when we have decent weather for grilling we tend to take advantage of it!  That got me thinking that maybe grilling the chicken for my salad would be an interesting change from the basic baked or poached chicken I’d usually prepare for chicken salad.  And like I mentioned, that meant I wouldn’t have to turn on the stove at all!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

So I had 2 ingredients…but grilled chicken and plumcots alone do not make a salad!  I combined all my favorite components of other chicken salads I’d eaten and I have to say…this one is a WINNER!  I marinated the chicken breasts in olive oil, white wine vinegar, smoked paprika, salt, pepper, garlic, and a little stone ground Dijon mustard.  Then I made a dressing out of homemade mayo (click for the recipe), honey, more of the Dijon mustard, a little lemon juice, and some fresh dill.  My other ingredients include walnuts, celery, and orange bell pepper.  Not only is this a fabulous tasting and simple to prepare salad, but it’s so pretty as well!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

The salad goes together in a jiff once the chicken is grilled and your mayo is made!  I think the hardest part was just figuring out how I wanted to serve it….can you tell I couldn’t make up my mind?!?  I kind of just wanted to dig right in with a fork, but I restrained myself!  I made a wrap with a sprouted grain wrap from Alvarado Street Bakery , the chicken salad, bibb lettuce, and sliced oranges for a super fresh burst of flavor.  Then I used a sprouted pita from Ezekiel, more bibb lettuce, and some smoked Gouda with a generous portion of the grilled chicken & plumcot salad.  I stuffed half an orange bell pepper, and I think the salad looks super cute served on an orange slice…either of which would make a delicious addition to a brunch or lunch menu!  My imagination is running wild….how about on toasted sourdough bread?  Or stuffed in a cucumber or tomato?  And I bet it’d be fabulous stuffed in an avocado too!

Yields 6 servings

Grilled Chicken & Plumcot Salad

A fresh summer salad of grilled chicken, plumcots, veggies, walnuts, and honey dijon mayo!

1 hrPrep Time

20 minCook Time

1 hr, 20 Total Time

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Ingredients

    for the grilled chicken:
  • 2 skinless boneless chicken breasts
  • 2 tbsp EVOO
  • 1 tbsp white wine vinegar
  • 1 tbsp stone ground Dijon mustard
  • 1 tsp chopped garlic, about 1 clove
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp smoked paprika
  • for the dressing:
  • 1/2 cup homemade mayonnaise
  • 1 tbsp honey
  • 1 tbsp stone ground Dijon mustard
  • 1 tsp lemon juice
  • 2 tbsp chopped fresh dill
  • Salt and Pepper to taste
  • for the salad:
  • Diced grilled chicken
  • Honey Dijon mayo dressing
  • 2 plumcots, diced
  • 2 ribs celery, halved lengthwise and sliced thinly
  • 1/2 cup chopped walnuts
  • 1/2 orange bell pepper, diced

Instructions

  1. Preheat gas grill to medium setting, or prepare charcol grill.
  2. Combine marinade ingredients in gallon resealable bag. Place chicken in bag and smoosh marinade all over chicken.
  3. Marinade at least 1 hour, or up to 4, turning occasionally.
  4. Remove chicken from marinade and grill about 20 minutes, turning halfway through, or until internal temperature reaches 165 degrees.
  5. Remove from grill and set aside until cool enough to handle, then cut into small bite size pieces.
  6. Combine all dressing ingredients in a small bowl and stir until well combined. Set aside.
  7. In a large bowl combine chopped chicken, plumcots, celery, bell pepper, and walnuts. Toss together.
  8. Pour dressing over salad ingredients and stir until well combined.
  9. Serve as desired.
Recipe Type: Main Dish Salad

Notes

Store leftovers in covered container in refrigerator for up to 7 days.

6.8
http://cookeatbehealthy.com/grilled-chicken-plumcot-salad/
Calories
197 cal
Fat
11 g
Carbs
8 g
Protein
17 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

How about you?  How many ways can you think to serve this lucious summer salad?!?  Leave me a note in the comments with your ideas…I’d love to see what you all come up with!

Spaghetti Squash Egg Bake

Spaghetti Squash Egg Bake | cookeatbehealthy.com

When I was a kid we lived directly across the street from the Lutheran church we attended.   This had some advantages, and disadvantages, as well.  I’m pretty sure we got to sleep later on Sunday mornings than all our friends because it took us like 30 seconds to get across the street to church!  On the flip-side, however, we never got to skip church because of bad weather.  I remember a few times when the only people in attendance were my family and the minister!

Now one thing you might not know about Lutherans is that they’re very serious about food!  Everything from potlucks to banquets, funeral luncheons to breakfasts, and coffee & donut hour, are major opportunities not only for food, but for fellowship as well.  When I was a kid one of the main fundraisers for our youth program was a breakfast served on Easter morning after Sunrise Service.  This meal typically consisted of rubbery pancakes, greasy sausage, and greenish tinted (yuk) scrambled eggs that had sat in the roasting pans far too long!  When my daughter was involved with the youth at our church the Easter breakfast had improved to point where the kids served donated egg bakes, baked goods, hot & fresh-off-the-griddle pancakes, and greasy sausage.

One year I baked 4 egg casseroles for Easter breakfast!  That means I was up at 4am putting egg bakes in the oven to get them to church by 5:45!!  And in an effort to maintain full transparency, I’ll admit that they were delicious, and I liked them…a lot….but they sure were not healthy!  Basically, for those of you who might not know, an egg bake is bread, cheese, more bread and cheese, some ham, bacon, or sausage, and a sprinkle of  vegetables in the form of a few onions or peppers. Once combined it sits in the fridge overnight so the bread can soak up all the egg and then it gets baked to golden brown and served piping hot out of the oven.  See why I liked it?!?

So as delicious as the traditional egg bakes are, and as much as liked them, they no longer fit into my Cook Eat Be Healthy lifestyle.  Now that doesn’t mean I want to give up the deliciousness that is an egg bake.  All it means is that I was determined to find an alternative that was just as (or even more) delicious, but about 100 times more healthful!  And my family had to approve of it as well!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

First thing to go was the bread, but I needed an alternative that could work as the framework for my egg casserole like the bread used to.  That’s when I thought of spaghetti squash….it works perfectly in this recipe!  It allows the egg to fill in all around it and gives the casserole real substance and body.  Then since I was going to eliminate the meat all together, I knew I had to add vegetables to compensate.  This is where it gets really fun, and where you can let your imagination run away with you a little bit!  I chose to roast asparagus, Roma tomatoes, red pepper, and baby bella mushrooms to put in my egg bake.  I like roasting the vegetables beforehand so they’re not still too raw when the egg bake comes out of the oven.

Tip:  I find the easiest way to cook spaghetti squash is to cut it in half lengthwise, scoop out the seeds and squash guts, then place the halves, cut side down, in a 9 x 13 inch baking pan with about 1/2″ of water in the bottom.  Roast until a sharp knife or fork is easily inserted into the squash.  Remove from the oven and place the squash on a cutting board, cut side up, until cool enough to handle, then shred the flesh with a fork.

I start by roasting the spaghetti squash in the oven for about 45 minutes, then setting it aside until it’s cool enough to handle.  If you’ve never cooked spaghetti squash before you’re in for a real treat!  It’s absolutely one of my favorite vegetables as it’s rather a chameleon….it tends to take on the flavors of whatever its combined with.  It has great texture, taste, and color!  Once you’re able to handle the squash without burning yourself, you’ll take a fork and scrape the flesh out of the skin, and this is where it’s kind of like magic.  It’s also where your kids will be so amazed by how “cool” it is, that they’ll be 100% excited to try it!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash was in the oven I prepared the rest of my vegetables by cutting each of the tomatoes into 8 bite sized pieces, then cutting the mushrooms into approximately the same size pieces.  I cut the red pepper into strips, and the asparagus into about 2″ pieces.  Those all got tossed with EVOO and a little salt and pepper, then poured onto a baking sheet and popped into the oven alongside the squash.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash and vegetables are roasted it’s a simple matter of whisking up your eggs, adding the seasonings, stirring in the squash and roasted vegetables, then pouring the whole bowl of goodness into a greased 9 x 13 inch casserole dish.  Then I topped it with just a hint of Parmesan cheese and baked it until it was golden and the eggs were set – about 40-45 minutes.

Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the egg bake is removed from the oven I let it rest about 5 minutes then cut it into 8 generous servings.  For this meal I served it as a dinner main dish with some Einkorn flour scones flavored with chives and a little more Parmesan. The recipe for the scones, which by the way were delicious, will be featured in my next post, so check back for that recipe on Tuesday!  I’ve also served it as a brunch or breakfast dish along with fruit and muffins.  And just so you know…the leftovers are fabulous too!  Spaghetti Squash Egg Bake | cookeatbehealthy.com

Yields 8 generous servings

Spaghetti Squash Egg Bake

A healthier and tastier version of an Egg Bake made with spaghetti squash instead of bread, and roasted veggies instead of meat!

1 hrPrep Time

45 minCook Time

1 hr, 45 Total Time

Save Recipe

Ingredients

  • 1 spaghetti squash, about 3 pounds
  • 10 eggs
  • 6 Roma tomatoes, each cut into 8 bite sized pieces
  • 1 red bell pepper, cut into thin strips
  • 6-8 baby bella mushrooms, cut into bite sized pieces
  • 1 pound of asparagus, trimmed and cut into 2" pieces
  • 6 large basil leaves, cut into thin ribbons
  • 2 tbsp EVOO
  • 1 tsp salt, divided
  • 1 tsp pepper, divided
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chopped garlic, or about 1 small clove
  • 1/4 tsp dry mustard
  • 1/2 cup real Parmesan cheese

Instructions

  1. Preheat oven to 400 degrees.
  2. Prepare spaghetti squash for roasting by cutting in half lengthwise, scooping out seeds and center membranes, then placing cut side down in a baking dish with about 1/2" of water.
  3. Roast squash for about 45 minutes until it pierces easily with a fork or sharp knife. Remove from oven and set aside until cool enough to handle.
  4. While squash is roasting, prepare vegetables by tossing them with EVOO and 1/2 tsp each salt and pepper.
  5. Place vegetables on baking sheet and roast alongside squash until tender and caramelized, about 35 minutes.
  6. Reduce oven temperature to 375 degrees.
  7. In a large bowl, whisk eggs until combined, then add basil, cayenne, mustard, and other half of salt and pepper, and stir until mixed well.
  8. Shred spaghetti squash with a fork.
  9. Combine squash and vegetables with egg mixture until well combined.
  10. Pour into greased 9 x 13" casserole dish, sprinkle with Parmesan cheese, and bake at 375 degrees for 40-45 minutes, or until golden browned and eggs are set.
  11. Remove from oven and let sit for 5 minutes.
  12. Cut into 8 servings and enjoy as desired.
Recipe Type: Main Dish, Eggs, Vegetables

Notes

This is just as delicious enjoyed as leftovers!

6.8
http://cookeatbehealthy.com/spaghetti-squash-egg-bake/
Calories
104 cal
Fat
1 g
Carbs
11 g
Protein
15 g


Click Here For Full Nutrition, Exchanges, and My Plate Info