Healthy(ier) Summer Vegetable Soup with Kale

Do you ever have those moments when you open the fridge and all you see is a bunch of random ingredients and no clear direction on what to make for dinner? Two nights ago was one of those times at my house. I hate wasting food but had a ton of produce that was going to go bad unless it was eaten soon. This soup is slightly reminiscence of  Olive Garden's Zuppa Toscana soup minus a bunch of calories and still super tasty. During dinner the hubs kept commenting how GOOD this soup tasted. Satisfying as a dinner entree yet not so heavy that you felt guilty after you have eaten a bowl (or two).

Yield 4 Servings

Healthy(ier) Summer Vegetable Soup with Kale
Olive oil
1 large onion, diced
4 celery stalks, finely diced
4 carrots, finely diced
1 Anaheim pepper, finely diced
1 ear of sweet corn, corn removed
4-5 cups low sodium chicken broth
1/2 bunch of kale, chopped (ribs and stems removed)
3 large garlic cloves, minced
1/2- 2/3 cup heavy cream
1 fully cooked chicken sausage, finely chopped (we love the Roasted Red Pepper & Asiago by Al Fresco)
1/2 teaspoon herbes de provence
1/2 teaspoon black pepper

In a large pot over medium heat, add 2 tablespoons olive oil, onion, celery and carrots. Cook for about 4 minutes or until vegetables have begun to soften, add the Anaheim pepper and corn and cook for additional 2 minutes. Add chicken broth (4-5 cups) depending on how "soupy" you like your soup and simmer until vegetables are soft. Meanwhile, in a small skillet over medium heat drizzle a little olive oil and add the chopped kale and garlic, cook for a few minutes or until kale has wilted. Add the wilted kale,  heavy cream, chicken sausage and seasonings to the soup and simmer for a few minutes. Check seasonings and serve.

Quinoa Chicken Pot Pie

I admit it; I have a huge weakness for classic comfort foods. Chicken pot pie, chicken and dumplings, creamy pasta alfredo... the list goes on. As we have just about eliminated all refined sugars and flours in the pantry, I've been on a hunt for reinvented classic cuisine. This recipe uses a healthy and light quinoa and cheese crust while the sauce is packed with tender veggies and sauteed chicken breast. You can easily substitute the veggies listed for your personal favorites or for the one’s you have on hand.

Adapted from iFOODreal 

Serves: 6

Quinoa Chicken Pot Pie

Quinoa Crust

2 eggs

2 egg whites

3/4 teaspoon thyme

2/3 cup mozzarella cheese, shredded

3 cups quinoa, cooked

Sauce

Olive oil

2 cups low sodium chicken broth

1/2 cup milk

1/4 cup whole wheat flour

8 ounces white mushrooms, thinly sliced

1 large onion, diced

16 ounces frozen vegetable blend, thawed

3 chicken breast, cut into bite sized pieces

4 garlic cloves, minced

1/2 teaspoon pepper

Preheat oven to 375 degrees. 

In a medium sized bowl whisk the eggs and egg whites together until well blended. Add in the thyme, cheese and quinoa and stir until combined. 

Combine chicken broth, milk and flour in a small bowl and set aside.

In a large cast iron skillet over medium-high heat, saute the mushroom and onions in about 2 tablespoons of olive oil until onions have softened. Remove mushrooms and onions and saute chicken breast and garlic just until chicken is cooked through. Remove Chicken and add the broth and milk mixture to the skillet. Bring to a boil and then simmer for a few minutes until sauce has thickened. Add thawed veggies, chicken, mushrooms, onions and pepper to the skillet. Stir and then top with quinoa mixture and bake for about 20 minutes. Slice and serve. 

Chicken Basil Pesto Pasta

I love using fresh herbs and greens in my dishes. Not only are they good for you but they make anything you cook look so pretty. This pesto pasta dish is easy to throw together and tastes delicious!

Adapted from Two Peas & Their Pod

Yield: 4 Servings

Chicken Basil Pesto Pasta
3 chicken breast, cut into bit sized pieces
2 tablespoons olive oil
13 oz whole wheat Farfalle (bow tie) pasta
1/3 cup sun-dried tomatoes, diced
1 medium tomato, diced

Pesto
3 cups fesh spinach
1 1/2 cups fresh basil
2 garlic cloves
1 tablespoon fresh lemon juice
1/3 cup shaved Parmesan cheese
1/2 teaspoon black pepper
1/4 cup pine nuts
1/4 cup olive oil

Combine all pesto ingredients minus the olive oil in a food processor or blender, slowly drizzle in the olive oil and process until smooth.

Bring a large pot of water to boil and add pasta, cook until desired tenderness, then drain, rinse and set aside. Heat 2 tablespoons of olive oil over medium-high heat in a large skillet, add chicken and saute just until cooked through and juices run clear.

In a large serving bowl, combine the cooked pasta, chicken, sun dried tomatoes, fresh tomatoes and pesto. Serve warm or cold.

Mango-Lime Wine Spritzer

When it comes to mixed drinks I like them about as girly foo-foo as they get. Drinks must be sweet, light, refreshing and the alcohol not overpowering. This spritzer is perfect for your next brunch, evening wine-down or any other excuse you have to enjoy this summery spritzer.

Yield: 6-8 servings

Mango-Lime Wine Spritzer
3 limes, juiced
1 mango diced (1/2 reserved)
5 mint leaves, chopped
1 teaspoon honey
Club soda
Moscato Wine

Combine the lime juice, half of the mango, mint leaves and honey in a small bowl. Using the back of a fork, smash the reserved half of the mango until a thick puree form. Add the mango puree to the lime mixture and refrigerate for at least 30 minutes before serving. To serve add 1 tablespoon of the lime-mango mixture to your glass, top with 1 part Moscato to 3 parts club soda.

*Note, if you like your spritzers on the stronger side, increase the Moscato and decrease the club soda to your liking.

Tropical Dreamsicle Chia Pudding

 This week I've been playing around with different chia pudding ideas and I have to say this one tastes like a dreamsicle; cold, creamy, sweet and citrusy! I love whipping up a chia pudding in the evening, throwing it in the fridge and having the perfect healthy breakfast or snack the next morning. Check out my tasty Strawberry Almond Chia Pudding for another great recipe.

Yield: 1 Serving

Tropical Dreamsicle Chia Pudding

1/3 cup unsweetened almond milk

1 tablespoon plain Greek yogurt

A couple grates of orange zest

2 tablespoons freshly squeezed orange juice

1/4 teaspoon vanilla

1 teaspoon honey

1 heaping tablespoon chia seeds

1 fresh mango, diced

Combine all ingredients except for the mango and whisk together in a small glass jar or cup. Cover and refrigerate 4-6 hours or overnight. Serve with fresh diced mangoes.

Mango Lemon Mint Sparkling Water

Over the weekend the Hubs, Baby and I drove over to our local park and enjoyed a lovely picnic. I wanted something bubbly to drink without drinking a glass full of sugar. I have to say this sparking water is delicious! I was excited to use the mint from our garden in this refreshing summery beverage.

Serves 4

Mango Lemon Mint Sparkling Water
1 mango finely chopped
6 mint leaves, roughly chopped
3 tablespoons fresh lemon juice
1 teaspoon honey
Club soda

Combine the mango, mint, lemon juice and honey. Gently mash with the back of a spoon or a potato masher to release the juices. Add a heaping tablespoon of the mixture to individual glasses and top with the club soda.

Healthy Peanut Butter Power Bars

These bars are super easy to make and a fun way to sneak in the super-food chia seeds. Packed with healthy energy these are the perfect grab-n-go breakfast or afternoon pick-me-up. Paired with a tall glass of milk these bars hit just the spot.

Adapted from Catch My Party

Healthy Peanut Butter Power Bars
2/3 cup plus 1 tablespoon rolled oats
1/3 cup crushed peanuts
1/3 cup dried cranberries
1/2 teaspoon cinnamon
2 teaspoons chia seeds
2 tablespoons ground flax seeds
1/4 teaspoon salt
3 tablespoons coconut oil
1/2 cup peanut butter (all natural, no sugar, salt or oil added is preferred)
2 tablespoons honey
1 egg white

Preheat oven to 325 degrees. Combine the oats, peanuts, cranberries, cinnamon, chia seeds, flax seeds and salt in a bowl. In a sauce pan over low heat whisk the oil, peanut butter and honey until smooth. Pour the peanut butter mixture into the oat mixture, mix and then stir in the egg white until well combined.

Line an 8x8 inch pan with parchment paper and press mixture down. Bake 20-23 minutes or until edges are lightly browned. Let cool completely before cutting. These bars are best stored in the fridge until ready to eat.