Veggie Noodles with Thai Peanut Sauce

I realize I may be a bit behind the times here for anyone who is more experienced in the low-carb thing, but I am recently so excited about the idea of veggie pasta! For a while I've known about spaghetti squash as a good pasta substitute, but I've also discovered that there are a ton more options out there for substituting veggies instead of high-carb pastas and rice. Using a julienne peeler (or if you have time and patience you can do this with a knife) you simply thin slice any number of veggies to create easy to eat, super healthy carb alternatives. At first I wondered if they would need to be cooked somehow to make them soft and flexible enough to eat. You probably could do this with some recipes, such as with a hot pasta dish, but the thin sliced vegetables are just great uncooked with any number of dressings or sauces. (When I served this to my husband he was convinced that I had mixed in the veggie pasta with real pasta - I had to convince him that it was actually all vegetables!) My mind is reeling with the possibilities, and I can promise you will be seeing more of this from me in the weeks to come!

With this recipe, I used a favorite Thai peanut sauce that we've traditionally used as a pasta salad sauce. It's full of flavor, with just enough spice and tang, and the peanut butter makes it creamy and filling. For an even heartier meal with more protein, you could serve this salad topped with a fish fillet, or mix in some tune or shredded chicken.

A couple of tips about making the noodles ... Like I said, a julienne peeler  seems to be the best way to go for making these quickly and simply (or there are also more fancy contraptions out there that I haven't yet invested in, but that I may need to start putting on my wish list!), but you could also get a similar result using a knife. If using a julienne peeler, watch out because man, those things are sharp! Also, for the zucchini, I cut my slices starting with the peel until I got down to the seedy part in the center. The centers didn't work as well to create the long slices, though. Don't throw them out, though! I saved the centers and then used them for baking (as you'll see in an upcoming Chocolate Zucchini Banana Bread!).

Thai Veggie Noodles
4 SERVINGS 
PREP: 25 minutes           COOK: 0 minutes            READY IN: 25 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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•  For the sauce:
• 1/2 cup peanut butter
• 2 tablespoons water
• 2 tablespoons lime juice
• 2 tablespoons molasses
• 3 teaspoons soy sauce
• 2 garlic cloves, minced
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes
• For the "noodles:"
•  4-6 medium zucchini
• 3-4 medium carrots
• Toppings: peanuts, diced green onions, minced cilantro

DIRECTIONS

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1. In a small bowl, whisk together the sauce ingredients until they are smooth and well combined.
2. To make the noodles, using a julienne peeler, peel off long strips of the zucchini and carrots resembling long pasta. (See the head notes for tips.)
3. Combine the zucchini and carrots in a large bowl. Toss with the peanut sauce right before serving. Top with crushed peanuts, green onions, and cilantro.

NUTRITION FACTS

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    2 cup serving    322 calories   17.9 g fat   31.9 g carbs    14.6 g protein    16 g sugar   

Enjoy!

Calabacitas con Elote (Zucchini with Corn)

Fall seems to be the time of year I crave colorful dishes. This one doesn't disappoint! It's a beautiful dish that would be perfect at any Thanksgiving dinner table. It's also perfect if you need a great vegetarian option for yourself, friends, or family. Just add some black beans to this recipe, and it will be a one-dish wonder. Or, feel free to add a little shredded chicken or turkey if you are meat-friendly and this can also be an all-in-one dish for dinner or lunch.

Calabacitas con Elote (Zucchini with Corn)
8 SERVINGS 
PREP: 20 minutes           COOK: 20 minutes            READY IN: 40 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 tablespoons olive oil
• 5 small zucchini, sliced
• 1 cup frozen corn
• 1 ripe vine tomato, diced
• 1 jalapeno pepper, minced
• 4 cloves of garlic, peeled and pressed
• Sea salt, to taste
• 2 teaspoons lemon pepper
• 1 teaspoon cumin
• 1 tablespoon raw blue agave sweetener
• 1 lime, juiced
• Handful of fresh cilantro, chopped
• Lime wedges for serving

DIRECTIONS

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1. In a large skillet, heat the olive oil.
2. Saute the zucchini for about 5 minutes, or until it turns a nice golden brown color.
3. Add the corn, tomato, jalapeño, garlic, sea salt, lemon pepper, cumin, agave sweetener, and lime juice. Stir to combine. 
4. Cover and cook on meduium heat for about 15 minutes, or until the veggies are tender, yet still crisp.
5. Serve topped with fresh cilantro and lime wedges on the side.

NUTRITION FACTS

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    1 serving    75 calories   3.9g fat   10.6g carbs    1.8g protein    4.2g sugar   

Enjoy!
Recipe adapted from Gluten Free Goddess.

Recipe Refresh: Maple-Roasted Sweet Potatoes

Up until about a year ago, I hadn't bought a sweet potato in my life. I ate them at Thanksgiving, covered in marshmallows and brown sugar (yum!), but thought that was about all they were good for. Boy, was I wrong. Since their growing popularity on Pinterest, sweet potatoes have found a nice home on our kitchen shelves. I LOVE sweet potato fries and recently found this maple-roasted sweet potato recipe that also has the "yum" factor. This would make a great, healthified version of your average Thanksgiving sweet potato recipe - giving you more room to splurge on pie!

Maple-Roasted Sweet Potatoes
10 SERVINGS 
PREP: 15 minutes           COOK: 45-50 minutes            READY IN: 1 hour 5 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 2 1/2 pounds sweet potatoes (approximately 8 cups), peeled and cut into 1 1/2 inch pieces
• 1/3 cup maple syrup
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Pepper, to taste

DIRECTIONS

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1. Preheat oven to 400º F.
2. After cutting sweet potatoes, pour into large freezer bag.
3. Combine syrup, olive oil, lemon juice, salt, and pepper in a small bowl. Pour syrup mixture into bag, seal, and toss to coat.
4. Evenly spread sweet potatoes in 9x13 inch pan. Cover and bake for 45-50 minutes, stirring every 15 minutes. 

NUTRITION FACTS

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    1/2 cup serving    193 calories   3 g fat   40.5 g carbs    1.9 g protein    6.9 g sugar   

Original Recipe	Refresh Recipe
7 cups sweet potatoes 1 1/4 cup margarine 1 1/4 cup brown sugar 3 cups mini marshmallows Cinnamon (to taste) Nutmeg (to taste)	8 cups sweet potatoes 1/3 cup maple syrup 2 tablespoons olive oil 1 tablespoon lemon juice 1/2 teaspoon salt Pepper (to taste)
595 calories	193 calories
19.4 g fat	3 g fat
103.9 g carbs	40.5 g carbs
43.1 g sugar	6.9 g sugar

Enjoy!
Recipe adapted from Delish

Pasta Alla Checca

Pasta with tomato sauce is a common go-to dinner. It's quick and easy, but your typical canned or bottled pasta sauces often have a lot of added ingredients (such as sugar) that make them not so healthy. This fresh tomato pasta is a light and simple alternative. It highlights the natural goodness of real tomatoes, without all the extra "stuff" of processed sauces. I've found it is perfect in the fall, when you can get such an assortment of tasty tomatoes. It's fun to buy tomatoes in a variety of colors and sizes, and mix them together into this fresh and healthy dish.

Pasta Alla Checca
4 SERVINGS 
PREP: 20 minutes           COOK: 10-15 minutes            READY IN: 30 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 3 cups chopped ripe tomatoes* (I prefer smaller varieties such as grape, cherry, or even roma - if I can find ripe ones for a good price)
• 2 cloves chopped garlic
• 1/4 cups fresh basil, torn or cut into small pieces
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 1/2 cup mozzarella, cut into cubes (or shredded, if you prefer)
• salt and pepper to taste
• 1 (12-oz.) package spaghetti (I used thin whole wheat spaghetti noodles)

DIRECTIONS

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1. Combine the tomatoes, garlic, basil, oil, and vinegar in a bowl. (If roasting the tomatoes, roast them first, let cool, and then combine with the other ingredients.) Let sit while the pasta cooks. 
2. Boil the pasta in salty water as directed on package. (I've found that breaking the pasta noodles before cooking them into halves or thirds helps them to mix better with the tomato sauce.)
3. Toss the pasta with the checca sauce, add the mozzarella pieces, and season to taste with additional salt and pepper.

Yum Tip: 

If your tomatoes aren't extremely ripe or flavorful, you can boost the flavor by roasting them: Place the tomato slices in a baking dish with a light drizzle of balsamic vinegar and bake for about 20-30 minutes at 350ºF. (I like this post about roasting tomatoes - especially the part where you can pretty much do it however you like, and you won't mess it up!) Or, if you don't have the time, an alternative is to add a small amount (1/2 teaspoon or so) of sugar or honey, plus a little extra vinegar - this will also enhance the flavor of the tomatoes.

NUTRITION FACTS

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    1 serving    501 calories   18.5 g fat   65.8 g carbs    21.9 g protein    3.1 g sugar   

Enjoy!
Recipe adapted from The Family Dinner Cookbook.
Linking up here

Healthy Baked Macaroni and Cheese

Macaroni and Cheese is a definite comfort food. Whenever I need a quick and easy warm meal, this is usually where I turn. Except every time I do, that little healthy angel on my shoulder reminds me how unhealthy it is.

As a result - I've searched and searched for a good homemade macaroni recipe, and my friends, this one is it! With less than 400 calories per serving, you also get your veggies, calcium, vitamin A, and other good things your body will thank you for later.

Healthy Baked Macaroni and Cheese
6 SERVINGS 
PREP: 25 minutes           COOK: 25 minutes            READY IN: 50 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 3 tablespoons plain dry breadcrumbs
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 package (10 or 16 ounces) frozen spinach, thawed
• 1 3/4 cups low-fat milk
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces elbow macaroni (or any short pasta)

DIRECTIONS

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1. Preheat oven to 450°F. Grease an 8-inch square (or 2-quart) baking dish.
2. Mix breadcrumbs, oil, and paprika in a small bowl.
3. Put thawed spinach in a strainer and press out the excess moisture.
4. Pour 1 1/2 cups milk in large saucepan over medium-high heat. Stir until steaming. Whisk together the remaining 1/4 cup milk and flour in a separate small bowl. Mix in with hot milk, whisking consistently, until sauce thickens. (Takes about 2-3 minutes.)  
5. Once sauce is thickened, remove from heat and add cheese until melted. Stir in cottage cheese, nutmeg, salt, and pepper.
6. Cook pasta until almost tender (it will continue to cook during baking). Drain and add to milk mixture; mix well. Pour 1/2 of the pasta mixture into prepared baking dish. Spread thawed spinach on top, followed by the remaining pasta. Sprinkle with breadcrumbs.
7. Bake the casserole until golden brown, about 25 minutes.

NUTRITION FACTS

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    1 cup serving    396 calories   16.2 g fat   38.4 g carbs    25 g protein    5.7 g sugar   

Enjoy!
Recipe adapted from Eating Well
Linking up here.

Red Lentil Soup with Wild Rice

Fall = Soup. Soup = Fall. Right?! Although my husband agrees with this traditional idea of what fall means, he had no idea when he married me that I tend to take this to an extreme at times. (In all fairness, I didn't either. My love of soups has increased exponentially in my adult years, and I owe apologies to my father for failing to appreciate his many soup creations during my childhood.) I seriously love soup, though, and barely wait for the first leaf to fall to the ground before soup bowls become the main serving dish on our dinner table night after night.

One of the things that I particularly love about soups is how flexible and simple they can be. For me, there are few things more satisfying than going head to head with nearly bare cupboards, my husband looking at me wondering when we're going to get around to grocery shopping, and the unspoken "There is absolutely nothing decent to eat in this house," and coming out victorious by presenting a nutritious, tasty, and satisfying soup that looks like I'd been planning it for days. This is one of those soups. It has only a few ingredients, takes minimal prep, and is a one-pot soup wonder. The original recipe is incredibly basic and versatile, and while I can honestly eat it over and over again without tiring of it, my husband did finally admit to me that he was getting bored with it. So, I did a bit of reworking to make this version more interesting - both in taste and textures - by adding in some garam masala (an Asian/Indian flavor blend somewhat like curry), some canned tomatoes, and wild rice in place of simple brown rice. When topped with a drizzle of coconut milk, the final product had a nice combination of spice and flavor, and the rice and tomatoes added a nice blend of textures. My husband was pleased, and I think he'll start letting me add it back into the regular lineup of soups for the next several months of fall. (I should also add that this was a hit with my preschooler, as well. The thick consistency of the lentils, along with the familiar rice and appealing coconut milk, meant that he ate his entire bowl with absolutely none of the usual cajoling!)

Red Lentil Soup with Wild Rice
6 SERVINGS 
PREP: 10 minutes           COOK: 30-40 minutes            READY IN: 50 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 tablespoons olive oil
• 1 onion, chopped
• 1/4 teaspoon red pepper flakes
• 1/2 - 1 tablespoon garam masala (optional)
• 6 cups water (or vegetable stock)
• 1 1/3 cup red lentils (sorted and rinsed)
• 1/2 cup wild rice
• 1 can diced tomatoes
• salt to taste

• 1 cup light coconut milk
• slivered almonds, if desired

DIRECTIONS

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1. In a large pot over the stovetop, heat oil. Add the chopped onion and red pepper flakes. When the onion starts to cook and becomes translucent, add the garam masala and stir for about 1 minute until it becomes fragrant.
2. Add the water or stock, red lentils, wild rice, and tomatoes. Turn down heat to medium-low, and let simmer for 30-40 minutes, until the rice is cooked and the red lentils have broken down to make a thick puree. (You can add more water during cooking, if needed, to thin out the soup to the desired consistency.) Taste and add salt, as needed.
3. Serve soup topped with a drizzle of coconut milk and/or almonds.

NUTRITION FACTS

---

    1 cup serving    258 calories   5.4 g fat   40.1 g carbs    13.8 g protein    3.8 g sugar 15.1 g dietary fiber   

Happy Soup-making!
Recipe adapted from 101 Cookbooks.

White Bean Avocado Wraps

Wraps seem to be the big thing these days. The thin tortilla cuts back on carbs, while providing a creative foundation for any number of filling and flavor combinations. These avocado, bean, and slaw wraps get a flavor kick from the chili powder and sharp cheddar cheese. They are dense and filling, but their fresh, light feel makes them perfect for lunch or dinner. We like to make these on the go by packing up the fillings in separate sealed containers, then assembling them while we're out hiking or taking a picnic dinner to daddy when he's working late. (Sneak peek: I think they'd pair perfectly with today's other recipe - Sweet Potato Chips!)

White Bean Avocado Wraps
4 SERVINGS 
PREP: 20 minutes           COOK: 0 minutes            READY IN: 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 cups shredded red cabbage
• 1 carrot, shredded
• 1/4 cup chopped fresh cilantro
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil (or other mild-flavored oil) 
• 1/4 teaspoon salt
• 1/4 teaspoon chili powder
• 1 (15-oz) can white beans
• 1 ripe avocado
• 1/2 cup shredded sharp cheddar cheese
• 2 tablespoons minced red onion
• 4 whole wheat tortillas or wraps

DIRECTIONS

---

1. Combine shredded cabbage, carrot, and cilantro in a bowl. Whisk together the vinegar, oil, salt, and chili powder. Pour over cabbage mix and toss together.
2. In a separate bowl, mash white beans and avocado together to make a mostly smooth paste. Mix in the cheese and onion.
3. Assemble wraps by spreading the bean and avocado paste evenly over the top of a tortilla (leaving about 1/2 inch all around the sides). Spread an even layer of the cabbage slaw over the top, then roll the tortilla to make a wrap. Cut and serve.

NUTRITION FACTS

---

    1 wrap with 1/2 cup avocado/bean & 2/3 cup slaw    346 calories   17 g fat (4 g saturated)   44 g carbs    12 g protein    3 g sugar   

Feel free to experiment with the flavors in these wraps - substituting in different beans, spices, or cheese for new and interesting combinations. If you come up with a combo you especially like, be sure to share in the comments below. The possibilities are endless!
Recipe adapted from Eating Well.

Linking up here.

Baked Berry Oatmeal

This breakfast dish is a huge crowd pleaser and will leave your guests singing your praises until they leave. You can add just about any toppings you like on your traditional oatmeal and it turns out with little effort. And with a little cinnamon, it makes your kitchen smell yummy too. We like to make this over the weekend and the leftovers make a great reheat in the microwave for busy weekday mornings.

Baked Berry Oatmeal
12 SERVINGS 
PREP: 15 minutes           COOK: 35-40 minutes            READY IN: 50-55 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 cups rolled oats
• 1/3 cup brown sugar
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• Dash sea salt
• 1/2 cup strawberries
• 1/2 cup blueberries
• 1/2 cup white chocolate chips
• 2 cups milk
• 1 large egg
• 3 tablespoons butter, melted
• 2 teaspoons vanilla extract
• 1 ripe banana, peeled, 1/2-inch slices

DIRECTIONS

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1. Preheat oven to 375º and spray an 9" x 13" baking pan.
2. In a large bowl, mix the oats, sugar, baking powder, cinnamon, sea salt, half of the berries, and half of the white chocolate chips. Pour mixture into the baking pan.
3. Place the remaining berries and chocolate chips on top of the oatmeal as well as the cut up banana.
4. In another bowl, wisk together the milk, egg, butter and vanilla extract. Pour this mixture on top of the oatmeal.
5. Gently shake the baking pan to make sure the milk mixture is spread throughout the dish.
6. Bake for 35-40 minutes, until the top of the oatmeal is golden brown and the milk mixture has set.

NUTRITION FACTS

---

    1/2 cup serving    174 calories   7.3g fat   23.3g carbs    4.3g protein    12.5g sugar   

For variations of this dish, try substituting any berries you have on hand, nuts, regular chocolate chips, etc. The options are endless! Enjoy!

Recipe adapted from Annie's Eats.

Spinach Orzo Salad

A few months ago, when we were attending barbecues regularly, we got to try a whole bunch of new recipes. But I have to say, this salad was definitely the best discovery this past summer! My dad, who is an amazing chef, made this for us and instantly we were hooked. I think I've made it a half dozen times since then - each time falling in love with it all over again. It's so flavorful and only takes 20 minutes to prepare. Try it - your friends and family will thank you.

Spinach Orzo Salad
10 SERVINGS 
PREP: 20 minutes           REFRIGERATE: 1 hour            READY IN: 1 hour 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 1 package (16 ounces) orzo pasta
• 1 package (12 ounces) fresh baby spinach, finely chopped
• 3/4 cup crumbled feta cheese
• 3/4 cup finely chopped red onion
• 3/4 cup reduced-fat balsamic vinaigrette
• 1/2 teaspoon dried basil
• 1/4 teaspoon white pepper
• 1/4 cup pine nuts, toasted (optional)

DIRECTIONS

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1. Cook orzo according to package directions. Drain and rinse in cold water.
2. In a large bowl, combine the spinach, cheese, onion, and orzo. 
3. In a small bowl, combine the vinaigrette, basil, and pepper. 
4. Pour dressing over pasta; toss to coat. 
5. Chill until serving. Just before serving, stir in pine nuts.

NUTRITION FACTS

---

    3/4 cup serving    249 calories   7g fat   38g carbs    9g protein    

Enjoy!