Monday, March 31, 2014

Healthy Free Stuff!

I've had a lot of questions about how to use the Spiral Slicer I spoke of in my earlier post to make veggie noodles, so I made this video to demonstrate:

RECIPE IDEA:  To cook the Vegetable Noodles, either simmer them in your favorite marinara sauce for 8-10 minutes until they reach the desired consistency or heat 1 TB. ghee (clarified butter) in a large saucepan on medium heat, add vegetable noodles and stir to coat with the butter.  Add salt and pepper to taste.  Add 1/4 cup chicken or vegetable broth to pot and cover.  Steam until vegetable noodles are softened to desired consistency.  Remove cover and simmer over medium until liquid has evaporated.  Eat as a side dish or top with your favorite sauce, as you would with any pasta.

FREE COOKBOOK EXCERPT:  Also, I want to tell you about the excellent Daniel Plan Cookbook by Rick Warren.  Below is a FREE PDF download with a sampling of recipes!  I've been using this cookbook a lot lately in the three Daniel Plan support groups that I facilitate in my community.  My favorite recipes are the Caramelized Onion Burgers and the Fish Tacos with Creamy Chipotle Lime Dressing - YUM!  I recently orgaznized a Taco Bar for a healthy potluck luncheon at my church and used some of these recipes.  This cookbook includes many excellent recipes that real people would eat!  I highly recommend!  Check the book out from your local library or it can be purchased online or in any bookstore.

Have a great day!  Enjoy!   ~ Kathy

Thursday, March 13, 2014

Chickpea, Sausage and Kale Pasta

I am currently facilitating two groups for The Daniel Plan in my community.  The Daniel Plan is a faith-based program to encourage and support people on their journey to better health and wellness.  The members of both groups are wonderful!  We're helping each other move forward toward healthier eating and other lifestyle changes.  I am so inspired by their commitment and positive attitudes; together we are making it FUN!  At last night's meeting, we were talking about kale (one of my favorite subjects) and how to incorporate more dark greens into our diet.  This is a challenge for many people, including myself.  This recipe is one of my current favorites.  The blend of flavors is exciting on the tongue and so satisfying.  To make it have an even lower insulin response, I swap out half of the pasta with zucchini noodles (see my earlier post).  The taste will be almost the same, but the result even healthier!

Chickpea, Sausage and Kale Pasta
Makes 4 servings

4 oz. of gluten free spaghetti or linguine pasta, broken into thirds
1/2 pound of lean, sweet Italian Turkey Sausage, removed from casings
1/2 tablespoon olive oil
3 cloves garlic, chopped or minced
1 (14.5 oz) can of chickpeas (garbanzo beans), drained and rinsed
5 cups of raw, chopped kale
1/3 cup gluten free chicken stock
1/8 teaspoon grated nutmeg
Salt & pepper to taste
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese*

1.  In a large saucepan, cook pasta according to package directions.  Drain and set aside.

2.  Meanwhile, in a heavy skillet over medium heat, add the olive oil.  Break up and cook the sausage meat until browned.  Add the garlic and saute briefly, until fragrant.

3.  Add chickpeas, kale and chicken stock to pan.  Cover and steam until kale begins to wilt, 1-2 minutes.  Remove cover and add nutmeg, salt, pepper, and lemon juice. Stir to distribute seasonings.  Add cooked pasta and Parmesan cheese*.  Stir to combine.  If more moisture is needed, add a splash of chicken stock and stir.  Serve immediately.

*For a dairy free version, use 1/4 cup finely chopped macadamia nuts instead of Parmesan.

Nutritional Information per serving: 351 calories, 44 g carbohydrate (0.7 g sugar, 7 g dietary fiber), 11.2 g total fat (2.6 g saturated fat, 0 g trans fat), 35 mg cholesterol, 1068 mg sodium, 218.6 mg calcium, 536 mg potassium, 21.1 g protein.

Recipe by Kathy Sheehan, copyright 2014