Serves 6-8
A scrumptious, fiber-filled snack to look forward to every single afternoon.

Ingredients:

Toast-
4 small sweet potatoes
Olive oil
1/4 tsp salt 
1/4 tsp pepper

Bean spread-
15-oz can white beans, rinsed
2 tsp fresh rosemary leaves, roughly chopped
1 clove garlic, finely chopped
3 tbsp olive oil
2 tbsp tahini
1 1/2 tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper

Salsa-
1/2 English cucumber, diced
1/2 small red onion, finely chopped
1/4 cup pitted Kalamata olives, chopped
1/4 cup sun dried tomatoes, chopped
2 tbsp flat-leaf parsley, chopped
1 1/2 tbsp lemon juice
1/4 tsp salt 
1/4 tsp pepper

Instructions:

Make the toast-
Heat oven to 415°F. Line a baking sheet with parchment paper. Cut sweet potatoes lengthwise into ¼-inch-thick slices. Brush each side with olive oil, season with salt and pepper, and arrange on sheet. Roast for 15 minutes. Flip and roast until just starting to brown, 10 to 15 minutes more. 

Make the bean spread-
Combine puree white beans, rosemary leaves, garlic, olive oil, tahini, lemon juice, salt, and pepper in a food processor. Blend until smooth.

Make the salsa- 
​In a bowl, toss cucumber, red onion, Kalamata olives, sun-dried tomatoes, flat-leaf parsley, lemon juice, salt, and pepper.

Assemble-
Top potato slices with bean spread then salsa (1-2 tbsp each).

You're welcome! 

Prep time: 5 minutes
Cook time: 30 minutes
 
Makes 6 servings

INGREDIENTS

• 1 pound chicken breasts
• 4 cups Chicken Broth
• Corn (optional)
• 1 cup Canned Tomatoes undrained
• 1 cup Celery chopped
• 1 cup Carrots chopped
• 1/2 cup Jasmine Rice or other small grain rice
• 1/2 cup onions, chopped
• 5-6 sprigs Cilantro with stems
• 1 tablespoon Minced Garlic
• 1 teaspoon Ground Cumin
• 1/2 teaspoon salt
• 1 teaspoon pepper
• 1 medium Lime
  
  

INSTRUCTIONS

• Place all ingredients into the inner liner of your Instant Pot. 
• Close the pot and set it to high pressure for 10 minutes.
• When time is up, let the pot rest for 10 minutes. Then release all remaining pressure.
• Remove the chicken from the pressure cooker and shred it.
• Stir the shredded chicken back into the soup. If desired, remove the sprigs of cilantro.
• Squeeze in the lime or lemon juice. 
• Serve the soup as is, or with slices of avocado stirred in at the last minute. I like to serve with additional lime wedges, warmed corn toritllas, or crushed tortilla chips. 

• Chicken. If you want to use chicken for this recipe, cut it into small pieces and cook as directed. 
• Vegetables. Similarly, you can vary the vegetables to suit your taste.
  • Just note that since this recipe cooks for 10 minutes, you will necessarily have softened veggies.
  • You can use any frozen veggies you have lying around--that's what I typically do anyway!
  • Some additional vegetables that I might suggest for this are onions, carrots, potatoes, & fresh tomatoes. I like chayote in this recipe as well. It adds a lovely bit of bite. A few slices of red pepper added after it's cooked are also very pretty in here.
  • If you like a little more crunch to your veggies, I suggest you cook the soup with half the veggies. Once it is done cooking, turn the pot on sauté and add the remaining vegetables. Cook only for 4-5 minutes until the veggies are cooked through and serve.
  • And of course, do not forget the wonderful flavor and scent of cilantro to this. You can also add chopped cilantro after it is done cooking if you are a cilantro fan!
  • The burst of fresh lime juice at the end is so good! Use lemon juice if you don't have any lime juice.
• Keto. To make this keto, consider adding riced cauliflower instead of rice.
• Water or Broth. You may also want to use chicken stock, chicken bouillon, bouillon cubes, or chicken broth for this instead of water.
• Slow Cooker. You can make this in the slow cooker with fresh chicken as well. Add all ingredients into the slow cooker and cook on low for 6 hours.
• Stovetop. If you want to make this on the stovetop, just add everything into a 3-quart soup pot, and bring it to a boil. When the chicken broth or water is boiling, turn it down to a simmer, and cook until the vegetables are tender.  
  
  

Calories: 263kcal | Carbohydrates: 21g | Protein: 15g | Fat: 13g | Fiber: 2g | Sugar: 4g
Caldo de Pollo https://twosleevers.com/instant-pot-caldo-de-pollo/
Author: Urvashi Pitre

This is how I’ve been getting most of my veggies in: warm. This is my favorite recipe so far!
​
In cooler weather, kale is plentiful and at its sweetest, which makes it a great time for a hearty salad loaded with veggies and other good stuff.
​
Serves 1 

Salad ingredients:

2 tablespoons olive oil, divided
2 cups kale, thinly sliced into ribbons 
1/2 fennel bulb, cored and cut into thin strips
2 carrots, cut into 1/4” slices
1/4 cup yellow onion, diced
Orange Rosemary Dressing Ingredients:
2 tablespoons fresh orange juice
1 tablespoon olive oil
1 teaspoon fresh rosemary, finely minced
1/2 teaspoon Dijon mustard
1 clove garlic, minced
Sea salt and freshly ground black pepper

Instructions:
1. Preheat oven to 425°F. Line a baking sheet with parchment paper or lightly oil. Toss the fennel, carrot slices, and diced onion with 1 tablespoon olive oil and salt + pepper. Place on the prepared baking sheet. Roast for 20–25 minutes, or until tender.
2. Add kale ribbons to a separate pan with 1 tablespoon of olive oil and place in the oven for 5-6 minutes.

3. While veggies are roasting, combine ingredients for the dressing in a jar or small bowl and shake or whisk until thoroughly combined. Set aside until ready to serve.

4. Removing both pans from the oven, add the kale ribbons and other vegetables into a bowl.
5. Pour the dressing over the top and serve immediately.

No matter how much you love to cook (and especially if you don't!) preparing a home cooked, nourishing meal every day is a big ask! Luckily, there are lots of shortcuts for making these kinds of meals a staple for you and your family.

Today I am featuring one of my favorite tips- make a double batch when you cook, and freeze some for later!

This strategy works better for certain recipes, and these two are particularly good.

Pozole is a Mexican delicious stew and it's on my family recipe rotations once a month. It's also our New Years tradition, but you can enjoy it any time. Add your own variations of thickness and toppings. If you don't have time to make the tomatillo base (another great freeze for later candidate), substitute chili powder. It will change the taste, but it will still be delicious.
​
Soupa Toscana is another of my go to meals. My daughter never complains when I make soup, and she loves to add a grilled cheese sandwich on the side.

You can use the pressure cooker or instant pot for both of these recipes. If you don't have one of these, do yourself a favor and get one! It cuts down cooking time by more than half, even 3 or 4 times, depending on what you're making. I have definitely been saved by my pressure cooker on more than one occasion. No dinner planned- no worries- you can cook frozen chicken in under 30 minutes. Dinner, done!

​Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6 servings - makes a great side dish
Author Michaela Vais

Ingredients

• 1 cup (190 g) dry green lentils (see notes)
• 1 tbsp coconut oil or vegetable oil
• 1 medium onion chopped
• 1 large (200 g) finely diced carrot (see notes)
• 3 cloves of garlic minced
• 2 tsp fresh ginger grated
• 1 red or green chili pepper (seeds removed)
• 2 tsp ground cumin
• 2 tsp curry powder
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 3 cups (720 ml) vegetable broth
• 1 cup (240 ml) canned coconut milk (see notes) 
• Salt and black pepper to taste
  
  

Instructions

• Sort and rinse the lentils for 15 minutes in warm water, removing any shriveled ones. Soaking makes them more easily digestible. Drain the water afterward.
• Meanwhile, finely dice the carrot, onion, chili, ginger, and garlic.
• In a large saucepan or pot, heat the oil over medium heat. Once hot, add the chopped onion and sauté for 3-4 minutes. Then add the chili, garlic, ginger, and carrot. Stir and reduce the heat to low.
• Next, add all the seasonings, the lentils, and vegetable broth. Stir, bring to a boil, and leave it to simmer for about 15 minutes.
  For even more flavor, temper the spices with a little more oil in the pan for 1 minute (until deep and fragrant) before adding the lentils and stock.
• Stir in the canned coconut milk and cook for about 10-15 minutes to thicken and slightly reduce until the lentils are tender. Optionally, puree 1/4-1/3 of the dal for a creamier result.
• Before serving, give the dahl one last taste and adjust the seasonings to your preference. Then serve with rice, naan (flatbread), and garnish with parsley and optionally non-dairy yogurt. Enjoy!
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Notes

• I typically use green or brown lentils, which cook in about 20-25 minutes if soaked beforehand.
• You can also use sweet potato instead of carrot.
• It's possible to use any plant-based cream (like soy cream, oat cream etc.) instead of canned coconut milk. However, in my opinion, this lentil dal tastes best with coconut milk. I reduced the amount to 1/2 cup.
• Optionally, add a squeeze of lime/ lemon juice when serving to brighten the flavor.
• Recipe serves 4. Nutrition facts are for one serving.
  
  

Nutrition
Calories: 293kcal | Carbohydrates: 31g | Protein: 11g | Fat: 15g | Saturated Fat: 12g | Sodium: 452mg | Potassium: 733mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1245IU | Vitamin C: 20mg | Calcium: 72mg | Iron: 6.1mg

I used these two recipes to create this dish:
https://veggiedesserts.com/red-lentil-dahl/
​https://www.noracooks.com/red-lentil-dahl/