NutriSocial

With the days getting colder and grey, I find soup is one of the most comforting meals you can have.  This soup is very easy to throw together and it is great to freeze in batches.  The curry, cinnamon and nutmeg really add warmth and a seasonal flavor to the soup.  Make this soup and it will feel like you are getting a nice warm hug from your mom.  The best kind of hug that exists in my opinion.

Vegetable Quinoa Soup 

Ingredients (8-10 cups)

• 1 large carrot, peeled and chopped
• 1/2 cup quinoa, uncooked
• 1 tbsp extra virgin olive oil
• 1 medium onion, finely chopped
• 1 medium zucchini, chopped
• 3 cloves garlic, minced
• 6 cups vegetable broth (or 1 vegetable bouillon cube and 6 cups of water)
• One 15-ounce can diced tomatoes
• 1.5-2 cups chickpea (about one 15oz can)
• 1 tsp curry powder
• Pinch or two of cinnamon
• Pinch of ground nutmeg
• 2 cups baby spinach leaves (or kale), well rinsed and roughly chopped

1. Add the oil and heat in a large soup pot. Add the chopped sweet onion and sauté over medium-low heat until translucent. Add the chopped carrots, chopped zucchini, and minced garlic, and continue to sauté for about 5-7 minutes.

2. Add broth, tomatoes, quinoa, chickpeas, and spices. Bring to a boil and then simmer for 15 to 20 minutes.

3. Add the roughly chopped spinach, stir well, and cover. Simmer on low for about 15-35 minutes.

Keep Warm!

Fall in love with this recipe!

Pumpkin Chai Blueberry Muffins
 

makes 12 small muffins

• 1 1/4 cups rolled oats
• 3/4 cup + 1 Tbsp white flour
• 1 tsp salt
• 1 Tbsp baking powder
• 1 tsp cinnamon
• 1/2 cup + 1 Tbsp sugar
• 1/3 cup applesauce, unsweetened
• 3/4 cup pumpkin puree, unsweetened
• 1 tsp vanilla extract
• 1 tsp vinegar
• 1 Tbsp fresh squeezed orange juice
• 1/2 cup boiling water + 1 chai tea bag
• 2 tsp chia seeds
• 1/4 cup crushed walnuts
• 1 cup blueberries (frozen and thawed)

Directions:

1. Preheat oven to 350 degrees. Line or grease muffin cups.
2. Boil the water and steep the tea bag for a few minutes. Squeeze out as much chai flavor as you can and toss the bag. Then add the chia  to the tea. Stir well and set aside for a few minutes.
3. Combine the dry ingredients in a large mixing bowl.
4. Add in the wet ingredients. Stir well – batter will be very thick at this point.
5. Fold in the tea + seeds.
6. Fold in the berries and nuts.
7. Pour batter in muffin cups and bake at 350 degrees for about 18-22 minutes – a bit longer if you use very frozen blueberries.

Today I made something I like to call SOM muffins.  No, SOM is not some crazy new superfood out there..in fact it stands for the famous musical, The Sound of Music.  Why would I name a muffin after a musical you may ask?  Because the ingredients are “a few of my favorite things.”  I hope you enjoy these little guys!

SOM muffins:

Makes 6 large muffins or 24 mini muffins

• 1/2 cup whole wheat flour.
• 1/4 cup dry quinoa
• 1/2 cup of water (to cook the quinoa)
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 2 pinches of salt
• 1/4 cup packed brown sugar
• 1/2 teaspoon vanilla
• 1/8 cup vegetable oil
• 1 egg
• 1/3 cup of milk (I used almond milk)
• 1/2 a medium apple (about 1/2 cup chopped)
• 1/4 cup of crushed walnuts

Optional add ins: (1 teaspoon chia seeds, 2 teaspoons hemp seeds, a handful or 2 of dried cranberries or rasins).

Preheat oven to 375 degrees Celsius

1. Add flour, baking powder, cinnamon, salt and brown sugar to a bowl.  Whisk together until combined.

2. Add vegetable oil, egg, milk and vanilla together.  Whisk until combined.

3. Add the dry ingredients to the wet, mixing with a wooden spoon just until all the dry ingredients are coated and mixed in.  Fold in the apple, walnuts and any of the optional add ins (I added all three to mine!).

4.Spread batter evenly into the muffin tins and cook for 15-20 minutes (larger muffins will take longer.)

The walnuts add a wonderful texture and crunch to this muffin and the apples add a moisture.  Your kitchen will smell like apple pie after you bake these babies!  Enjoy.

These little muffins are a great snack, but if your stomach is grumbling and you need to make something ASAP, try what I like to call a lazy person’s pizza.  They taste similar to pizza, but take only about 2 minutes to make!

Lazy Person’s Pizza:

• 2 crackers (I used Ryvita)
• A handful of basil
• 2 small tomatoes
• 1 piece of Babybel Cheese or another soft white cheese

1. Cut cheese into small pieces and spread evenly onto the crackers.

2. Put into microwave for 20 seconds (or until cheese bubbles slightly).

3.Slice tomatoes and place on top.  Rip up the basil and sprinkle over top of the tomatoes.

Voila a fast and easy snack!  Protein, veggies and grains…it has it all.

Breakfast is definitely my favorite meal of the day and I personally cannot go without it.  It is important to start your day off with at least a small bite to eat!  Breakfast  kick starts your metabolism and gives you energy for the day, which is especially important when you are in class or studying!

Eggs are a filling and delicious source of protein that are extremely versatile.  Making the veggie scramble is really easy!

Veggie Scramble

• 2 eggs
• Dash of cayenne pepper, paprika, chili powder, Ms. Dash Garlic and Herb mix and nutritional yeast
• Assorted veggies cut into small pieces (I used onion, purple kale, zucchini and bell pepper)
• 1 tbsp olive oil

Crack two eggs into a bowl and add all seasonings, beat together.

Heat a skillet on medium.  Add together the olive oil to your skillet.  Allow it to heat up and drop in your veggies.  Saute until the kale starts to wilt a bit and the onions are starting to slightly brown.  Add in eggs and cook away!

Take your beautifully constructed veggie scramble off the pan, put on a plate and serve with some fresh veggies and toast, or even some fresh fruit would be nice 

So what is a kindness bowl you are asking?  It is a bowl of delicious foods that are kind to your body.  Packed with veggies, quinoa, chickpeas and spices, this simple and easy meal really packs a nutritional punch!

Putting together a kindness bowl is super simple.  You can use any veggies you like and if you don’t have quinoa you can use brown rice, wheat berries, barley, farro…the possibilities are endless!  For my kindness bowl I added in broccoli, carrots, sweet potato, sprouts, red cabbage, mushrooms, purple kale and zucchini.

Kindness Bowl:

• 2 cups of assorted vegetables
• 1/2 cup of chickpeas
• 1/4 cup dry quinoa
• 1/2 cup vegetable broth (or water)
• 2 tbsp of tomato sauce
• A dash of cinnamon, cayenne pepper, paprika and chili powder
• Nutritional Yeast

Add the tomato sauce, vegetable broth cinnamon, cayenne pepper, paprika and chili powder to a bowl.  Mix together.  Feel free to season this mixture to your taste.  Rinse quinoa and put it into a pot.  Add in the liquid mixture and turn the heat on high.  Once the mixture reaches a boil, give one quick stir and cover the pot.  Immediately turn the heat to a low simmer and leave for 20 minutes.

Cut up veggies that you want to steam (I steam my broccoli, carrots, sweet potato and kale).  Put in a dish with a splash of water and cover with plastic wrap or a plate.  Microwave for 3- 4  minutes (depending on how tender you want your veggies to be).  Chop up veggies you want fresh (I put fresh cabbage, mushrooms and zucchini in my bowl!).

Put all ingredients together in a big bowl and mix together.  I like to season mine with lemon juice, hot sauce and nutritional yeast.

And voila, a healthy lunch or quick dinner loaded with nutrients and color.  And who said food can’t be kind!