Vindaloo Vegetables

This dish is a great way to liven up vegetable stew! Don’t be thrown off or discouraged by all the ingredients. Most of them are spices and the rest are vegetables. Very easy to whip up and perfect for preparing a meal in advance. Just turn on the crock pot and 6 hours later you have a healthy vegetable stew rich of flavor.

Meals like this are a great way to spice up vegetables. Eating healthy does not have to taste bland or leave you feeling unsatisfied. Learning how to cook and looking forward to the foods you eat, is all part of your journey to a rewarding and appealing healthy lifestyle. You must first find what you enjoy, so don’t be intimated to try and experience new recipes. I could never eat the same things forever as there are way too many options, choices and varieties to healthy eating. Do yourself a favor and explore today. This recipe is was found in the “Fresh from the Vegetarian Slow Cooker” by Robin Robertson. You can find it here on Amazon.

2 Tbsp. olive oil
3 garlic cloves, peeled
1 tsp. ginger powder
1 tsp. light brown sugar
1 tsp. ground coriander
½ tsp. ground cumin
½ tsp. dry mustard
½ tsp. cayenne pepper, or to taste
½ tsp. turmeric
1 Tbsp. white wine vinegar
1 large yellow onion, chopped
2 carrots, thinly sliced
1 green pepper, seeded and diced
2 cups cauliflower florets
2 small zucchini, cut into ¼ inch-thick slices
1 15.5 oz can red kidney beans or any beans of your choice
1 6oz can tomato paste blended with 1 ½ cups hot water
½ cup frozen green peas, thawed

1. In a blender or food processor, combine 1 Tbsp. of the oil, the garlic, ginger, brown sugar, coriander, mustard, cayenne, turmeric and vinegar; process until smooth, and set aside.
2. Heat the remaining 1 Tbsp. oil in a medium-size skillet cover medium-high heat. Add the onion and carrots, cover and cook until softened, about 5 minutes.
3. Transfer the onion and carrot mixture to a 4-quart slow cooker and turn it on low. Add the spice paste and cook, stirring, for 1 minute. Add the pepper, cauliflower, zucchini, and kidney beans. Pour in the tomato paste mixture, season with salt and pepper, cover and cook on low for 6 hours.
4. A few minutes before serving, stir in the peas and allow to heat through for about 10 minutes.
5. Optional, serve over basmati or brown rice. Naan is also a great addition to this dish!

Kim's Healthy Soup For Everybody!

Getting back on stage again didn’t mean it was time for starvation, eating nothing but chicken/fish/protein and plain asparagus or not enjoying the foods I eat! What it means for me is finding foods that are healthy, full of flavor, low in calories and fat, yet high in volume. The higher the volume the more satiated I feel and more energy I have throughout the day. Whether you are competing, trying to loose body fat and even choosing a healthy eating lifestyle, this soup is for you!



Thanks to my husband Kevin for introducing me to what he calls his Longevity Soup. I am lucky to have him share his passion for cooking and his knowledge of healthy eating. One of my daily staples includes this healthy soup. What’s so great about the soup is it is so versatile to what you enjoy eating and even the spices you like most. There are a few basics I will always keep in the ingredient list, but there are others I switch in and out to keep it interesting and appealing. This soup also has unique anti-cancer properties from the onions, mushrooms, and other phytochemicals in the vegetables.

Ladies, I divide this recipe into 6 – 2 cup servings which equals 275 calories and 13g protein. And guys, Kevin divide this into 3 HUGE servings which still only equal 500 calories for each serving. It’s amazing just how much this recipe makes and how satisfied you will feel. The greatest benefit is you will be incorporating so many good foods into your diet along with shedding the fat!

The entire recipe is approx 1650 calories and 72g protein. Most importantly it's simple to make and easy on the budget. All this for under $15!! It is inexpensive to healthy and feel satisfied! I sure know I can't go to McDonald's and spend $2.50 for a meal and feel great too!

Ingredients:
1- 2lb bag of frozen mix vegetables
1- 1lb bag of frozen broccoli or cauliflower or any other vegetable source of your choice
4- 16oz cans of no salt added whole tomatoes
2- Cans of no salt added beans of your choice. I like 1 can kidney and 1 can of garbanzo
2/3c chopped frozen onion
1 ½ c fresh sliced mushrooms
1/3 of a 1lb bag of either frozen spinach or collard greens
(For Kevin's soup he adds in 1 cup of cooked brown rice)

Spices- YOU PICK!!
I love Indian cooking and spices so here is what I use.
1 Tbsp. Organic Worcestershire Sauce
1 Tbsp. Cumin
1 Tbsp. Chili Powder
1 Tsp. Coriander
1 Tsp. Tumeric

Place all ingredients into 8-10 QT pot. Helpful tip if you want your tomatoes diced: Add them in the pot last. The easiest way to dice them is by using a paring knife. After the tomatoes are diced up, add in all your spices. Cover and place on high heat.

You will want to stir every 3-5 minutes to avoid the vegetables from burning until it comes to a boil. After it comes to a boil, bring down to a simmer and cook for another 10-15 minutes. Remember to always keep the pot covered to lock in all the moisture. Once cooked, I leave the soup on the burner as it will continue to keep cooking even after the heat is off. The total cooking/cooling time is approx. 1 hour. Divide into containers, store and enjoy!

Original recipe from Jeff Novick R.D. For more great recipes like this, check out Jeff Novick's Fast Food DVD.