Heart Healthy Pasta

My boys LOVE pasta but I often worry that the meal will not offer enough protein and vegetables so I have come up with several blender pasta sauces so all their nutrition needs are met in one simple bowl. Here is one I developed last weekend that was a huge hit so I wanted to share.

The tomato base offers lycopene which is a cancer fighting antioxidant.

The hemp hearts offer a source of complete protein which means all essential amino acids are present and a source of omega 3 fatty acids which are wonderful for growing brains in children and promoting heart and mental health in adults. They also act as an anti-inflammatory.

The feta cheese is a lower fat cheese that offers a creamy texture and taste and a source of complete protein.

Nutritional yeast offers a cheesy flavour as well and a great source of vitamin B12.

Spinach and kale are packed with nutrition!!!

Ingredients

1 jar low sodium pasta sauce (any flavor is fine)

1/3 cup Manitoba Harvest Hemp Hearts

1/2 cup feta cheese, crumbled

1 Tbsp. nutritional yeast

1-2 large handfuls of spinach or kale

Instructions

Blend in a blender and pour over pasta. I have a vitamix and blend my sauces on the soup setting to warm them up but this is not necessary if you don’t have a blender that heats.

Hope you and your family enjoy this as an easy meal sometime soon!

Until next time…stay healthy!

 

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Mother’s Day Pancakes

I absolutely love pink…it just makes me smile. And my kids love pancakes. So for Mother’s Day brunch I decided to create a pink pancake recipe that everyone would enjoy. The best part…they helped me make it and kids in the kitchen is the best Mother’s Day gift I could ask for. Here is the recipe in case you want to try it too.

Ingredients

1 and ¼ cup milk (any milk is fine…buttermilk, cow’s milk, coconut milk, almond milk….etc.)

1 cup frozen strawberries or raspberries

2 eggs (or 4 egg whites)

1/4 cup grapeseed or canola oil

¼ cup Manitoba Harvest hemp hearts

¼ cup chia seeds

¾ cup unbleached white flour

1 and ¼ cup whole wheat flour

2 Tbsp. baking powder

Instructions:

  • 1) In a mixer of your choice (Vitamix, Blentec, Ninja, etc.) blend together 1.25 cups milk of your choice (I like to use coconut milk), 1 cup frozen berries, ¼ cup hemp hearts, ¼ cup oil, and 2 eggs (or 4 egg whites). Set this aside
  • 2) In a separate bowl mix dry ingredients (flours, baking powder, and chia seeds) together.
  • 3) Pour wet ingredients into dry and mix together…but don’t overmix.
  • 4) Cook pancakes on a frying pan of your choice. I prefer an electric one as I find they are less likely to stick or burn.
  • 5) Serve with your choice of yogurt and fruit for a delicious and nutritious meal for mom!

Until next time….stay healthy!

Red Curry Bean, Lentil, and Vegetable Stew

May has started out wet and chilly where we live which is keeping me interested in making warm soups and stews. I developed this recipes recently and it is not only packed with nutrition but also a ton of flavor and a bit of heat to warm you right through on a cold wet day. If you like curry…this is a must try!

Ingredients

2 cups dry mixed beans

1 cup red lentils

3 cups vegetable broth

2 cups coconut milk

½ red cabbage

1 sweet or red onion

3-4 large celery stalks

2 yellow zucchinis

2 green zucchinis

1 Chinese eggplant

3 Tbsp. Avocado oil (split into 2 portions)

2 Tbsp. nutritional yeast

1 Tbsp. red curry powder

1 tsp. paprika

1 tsp. cinnamon

Instructions

  1. Rinse and drain beans and lentils and then soak in warm water for 2-3 hours. Once beans are ready, you can move forward with the rest of your recipe.
  2. Dice onion and place at the bottom of a large pot. Sautee the onion on medium heat in 2 Tbsp. of the avocado oil. Add diced cabbage and celery as you have it ready. Once they are softened add diced zucchinis and eggplant and stir together.
  3. In a separate dish mix together red curry powder, paprika, nutritional yeast, cinnamon, 1 Tbsp. avocado oil, and stir together. Then add this into the pot. Once all vegetables are coated well, add the beans and stir thoroughly.
  4. Add the vegetable broth and stir and then let simmer on low for 1 hour stirring every 15-20 minutes. Add coconut milk and let simmer for an additional hour (or more) until it reaches desired thickness and beans are to desired softness.

My favourite way to enjoy this stew is heated and topped with dollup of coconut or vanilla yogurt. It would also be great warm or cold in a whole grain wrap!

Until next time…stay healthy!