SUNDAY SUPPER – ROASTED VEGGIE, SWEET POTATO AND BLACK BEAN BURRITOS

One chore that is difficult for those with chronic illnesses is cooking.  Some days one is too fatigued to prepare a nutritious meal from scratch.  Take advantage of good days and make some meals that can be put in the freezer.

Freezer cooking is a great way to save time on days when energy levels are low.  Make a batch of these, then pull them out when you need a quick meal!  Serve it with homemade guacamole and tortilla chips, delicious!

Makes: I made approximately 15 burritos using 1/2 cup of filling each
Storage: 1—10″x 10″ sheet of aluminum foil to wrap each burrito, place in 1 gallon Ziploc freezer bag.

  • 3 medium sweet potatoes, peeled and chopped into 1/2″ cubes
  • 4 large red bell peppers, roughly chopped
  • 2 large onions, roughly chopped
  • 4 garlic cloves, minced
  • 2 jalapenos, seeded and diced
  • 2 tablespoons chili powder
  • 2 tablespoons cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 cans black beans, drained and rinsed
  • 2 cups salsa (your favorite!)
  • 1 bunch cilantro, chopped
  • Juice of one lime
  • 24-30 whole wheat tortillas (we like the Truly Homemade ones from Trader Joe’s)
  • 4 cups shredded cheddar cheese

Preheat oven to 400°. In a large bowl, combine sweet potatoes, bell peppers, onions, garlic, jalapenos, chili powder, cumin, salt, pepper and olive oil. Toss to coat. Spread onto two large baking sheets and roast in preheated oven for 30-40 minutes or until veggies are all soft and browned. Allow veggies to cool enough to handle. Transfer roasted veggies into a large bowl, add in beans, salsa, cilantro and lime juice and toss until well combined. To assemble burritos, place one tortilla on a square of aluminum foil, top with 1/2 cup-1 cup of filling, sprinkle on cheese and roll burrito closed. Wrap in foil. Place wrapped burritos in labeled gallon freezer bags.

To reheat: unwrap foil from frozen burrito. Wrap loosely in a paper towel. Microwave on high for 90 seconds to 2 minutes or until the burrito filling is hot.

https://wholefully.com/freezer-cooking-101/

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SUNDAY SUPPER – PANZANELLA WITH WHITE BEANS

INGREDIENTS

4 tablespoons extra virgin olive oil, divided
1 ½ cups cubed crusty whole grain bread (1/2-inch cubes)
3 cups grape tomatoes, quartered
1 medium English cucumber, diced into ½ inch pieces
One 15-ounce can of low-sodium small white beans or Great Northern beans, drained and rinsed
2 scallions, green and white parts, sliced thinly on the bias
1 ½ teaspoons chopped fresh thyme, or ½ teaspoon dried
1 ½ tablespoons red wine vinegar
½ teaspoon salt
¼ teaspoon freshly ground black pepper
8 large basil leaves

Directions

Place 1 tablespoon of the oil in a medium skillet. Add the breadcrumbs and toss to coat. Cook over a medium heat, stirring occasionally until toasted and crisp, about 6 minutes. Set aside to cool.

In a large bowl, toss together the tomatoes, cucumber, beans, scallion, and thyme. Drizzle with the remaining 3 tablespoons of oil, and the vinegar, season with salt and pepper and toss to coat. Right before serving, add the toasted bread and tear the basil leaves into small pieces into the bowl, then toss to incorporate.

For Vegetarian meal:  Add a hard-boiled egg for extra protein

For Meat lovers:  Add strips of chicken or steak

 

http://www.elliekrieger.com/recipe/panzanella-white-beans-2/

SUNDAY SUPPER – MEXICAN RED LENTIL STEW with PINEAPPLE SALSA

Mexican Red Lentil Stew

Ingredients

  • 2 cups dry red lentils 
  • 1 Tbsp olive oil 
  • 1 medium onion 
  • 3-4 stalks celery 
  • 4 cloves garlic 
  • 2 14.5 oz cans fire roasted diced tomatoes 
  • 1/2 Tbsp chili powder 
  • 1 tsp cumin 
  • 1/2 tsp turmeric 
  • 4 cups vegetable broth 
  • 10-15 dashes hot sauce 
  • 1 medium lime 
  • 1/2 bunch cilantro 

Instructions

  1. Add the dry lentils to a medium pot. Cover with water, swish to rinse, then drain off as much water as possible. Repeat this process until the water remains mostly clear. After draining off the last rinse, add four cups of water, place a lid on top, and bring the lentils to a boil over high heat. Once it reaches a boil, turn off the heat and let sit with a lid on for about 20 minutes.
  2. While the lentils are cooking, begin the rest of the stew. Dice the onion and mince the garlic. Sauté both in a large pot with olive oil over medium-low heat until soft and transparent.
  3. While the onions and garlic cook, rinse and dice the celery. Add the diced celery to the pot and continue to sauté for a few minutes more, or just until the celery begins to soften.
  4. Add the diced tomatoes (with juices), chili powder, cumin, turmeric, and hot sauce to the pot. Stir to combine.
  5. The lentils should be finished cooking at this point. Drain off as much of the cooking water as possible, then add the lentils to the pot along with the vegetable broth. Stir to combine, then allow the soup to simmer over medium-low heat for about 15 minutes. The lentils will soften and break down further as they simmer, helping to thicken the stew.
  6. Pull the cilantro leaves from the stems, give them a rough chop, then stir them into the stew. Squeeze the juice of the lime into the broth and stir to combine. Taste the stew and adjust the salt or hot sauce if desired.

https://www.budgetbytes.com/2009/12/mexican-lentil-stew/

Fire roasted tomatoes, flavorful spices, and fresh lime and cilantro to finish. This Mexican Red Lentil Stew is anything but ordinary!  BudgetBytes.com

 

PINEAPPLE SALSA

Ingredients

  • 1 pineapple
  • 1 1/2 c. chopped red bell pepper
  • 1/3 c. Chopped red onion
  • 1/4 c. chopped fresh cilantro
  • 1 small jalapeño, minced
  • Juice of 1 lime
  • Kosher salt
    Tortilla chips, for serving

Directions

  1. Slice off a third of the pineapple lengthwise, leaving the stem intact. Slice the fruit around the perimeter, angling your knife towards the middle, then make a few cuts across. Scoop chunks out with a spoon and chop into small pieces.
  2. Transfer pineapple to a large bowl and mix in peppers, onion, cilantro, jalapeño, and lime juice. Season with salt, then transfer back into the pineapple bowl.
  3. Serve with tortilla chips.

https://www.delish.com/cooking/recipes/a53020/pineapple-salsa-in-pineapple-recipe/

Pineapple Salsa Vertical

SUNDAY SUPPER – SMOKED SALMON BRUSCHETTA

Ingredients

  • 1 ripe avocado
  • about 1-2 ounces/50 grams feta cheese
  • 1 lemon
  • black pepper
  • 4 slices of flat fresh Italian or similar bread e.g. bruschettini
  • thin slices of smoked salmon about 2.5 ounces/70 grams
  • a few fresh salad leaves I used a mix of rocket/arugula & baby spinach

Instructions

  1. In a medium dish, mash up the avocado then crumble in the feta and grind in some freshly ground black pepper and a squeeze or two of lemon juice to taste. Give it all a final mash and mix.
  2. Toast your bread in a toaster, then top with the avocado-feta mixture, a slice of salmon (fold it a little if necessary), a few salad leaves and a small slice of lemon.
  3. Squeeze another bit of lemon over the top if you like and serve immediately.

Recipe Notes

You can easily replace the salmon with prosciutto … mmmm!

SUNDAY SUPPER -MUSHROOM FARRO WITH BEANS AND HERBS

Ingredients
  • 1 cup (200 grams) farro
  • 1 tablespoon olive oil, plus a drizzle more for serving
  • 1 small onion, diced
  • 4 cloves of garlic, minced
  • 250 grams (8.8 oz) mushrooms, sliced (I used baby portobello but any kind will do)
  • 1 cup (100 grams) cooked white beans, drained and rinsed
  • 1 ½ teaspoons of fresh thyme (or your favourite herb)
  • Salt and pepper, to taste
Instructions
  1. Bring a pot of water to boil over high heat and add the farro. Reduce the heat to a simmer and cook for the length of time indicated on the package. If you’re not sure which type of farro you have, start checking it after 15 minutes. It may take as long as 40 minutes. The farro is ready when it’s tender yet chewy.
  2. Meanwhile heat a large pan over medium heat and add the oil and onion. Fry until softened then add the garlic and give it another minute or two. Add the mushrooms and fry until browned. If you’ve got some sticky bits on the bottom of your pan, add a splash of vegetable stock, water or white wine and scrape them up (extra flavour!).
  3. When the farro is cooked toss the beans into the pot for a minute to heat them through then drain the pot. Add the farro and beans to the pan with the mushrooms and mix well. Sprinkle over the thyme, season with salt and pepper to taste and drizzle over a touch of olive oil.

http://www.cilantroandcitronella.com/mushroom-farro/

SUNDAY SUPPER- SWEET AND SOUR CHICKPEAS

CHICKPEA
Sweet and Sour Sauce
  1. ½ cup sugar
  2. 8 tablespoons white vinegar
  3. 3 tablespoons ketchup
  4. 2 tablespoons soy sauce
  5. ½ teaspoon garlic powder
  6. 4 tablespoons water
  7. 3 tablespoons corn starch whisked with 3 tablespoons water
Chickpeas and Peppers
  1. 1 tablespoon olive oil
  2. 3 cloves garlic, minced
  3. 1 large red bell pepper, sliced
  4. 1 large green bell pepper, sliced
  5. 2 cans chickpeas, drained and rinsed
  6. ½ teaspoon salt
  7. ¼ teaspoon black pepper
  8. 1 tablespoon sesame seeds
Instructions
  1. In a bowl, whisk together the sauce ingredients and set aside.
  2. Over medium high heat, add the olive oil, peppers, salt, and peppers; sauté for 3-4 minutes; until peppers are heated through and slightly tender.
  3. Add the garlic and stir into the peppers. Sauté for 1 minute.
  4. Add the chickpeas and stir into the peppers. Cook for 1-2 minutes.
  5. Add the sauce mixture and stir all together. Lower the temperature to a low simmer and cook for 8-10 minutes.
  6. At the last minute, toss in the sesame seeds and give one last stir.
  7. Serve immediately with steamed rice.
By Lord Byron’s Kitchen

SUNDAY SUPPER – COCONUT SHRIMP & PINEAPPLE QUINOA SKILLET

Prep time
10 mins
Cook time
25 mins
Total time
35 mins
Light Coconut Shrimp & Pineapple Quinoa Skillet is an easy one pot dinner idea loaded with healthy tropical flavors. Quinoa, shrimp, pineapple and unsweetened coconut make up this flavorful and delicious dish for a healthy meal everyone will love.
Author: Danielle Green
Recipe type: Entree
Serves: 4 servings
Ingredients
  • 1lb raw shrimp peeled and deveined
  • 1 Tbsp olive oil
  • 1 tsp minced garlic
  • ½ tsp paprika
  • ½ tsp cumin
  • ¼ tsp. salt
  • 1½ c. uncooked quinoa
  • 1½ c. light coconut milk
  • 1 c. water
  • 2 c. pineapple, diced
  • ⅔ c. green onions, diced
  • zest and juice from a ½ lime
  • ¼ c. cilantro, finely diced (+ extra for garnish)
  • ½ c. unsweetened coconut chips, toasted (optional)
Instructions
  1. In a skillet over medium-high heat, add the olive oil and garlic to the pan. Toss the shrimp wtih the paprika, cumin and salt and saute in the oil for 1-2 min on each side until pink and cooked through. Remove the shrimp from pan and set aside. Add the quinoa to the pan and toast it for 2-3 minutes. If there isn’t sufficient oil left in the pat to toast the quinoa, add a bit more.
  2. Add the coconut milk, water, pineapple, green onion and lime zest to the quinoa and bring to a boil. Cook the mixture for 3 minutes on high. Reduce to low and cover. Cook for 15 minutes covered, stirring occasionally. Add the shrimp back in 3 minutes before the quinoa is done along with the lime juice so they can warm back through.
  3. Garnish with cilantro and coconut chips and serve immediately.

 

*** I added some chopped red pepper while cooking the shrimp.  This added some texture and color to the dish.

http://www.thecreativebite.com/light-coconut-shrimp-pineapple-quinoa-skillet/