Recipe by: Jennifer Coatanroch
 
Frozen vegetables are great to use not only when you’re running short on time or haven’t had time to grocery shop, they are also great when fresh vegetables are not in season.  They are just as healthy as fresh vegetables, and there is no cleaning or chopping involved!  Win, win. 

And the vegetable possibilities are endless!  Use whatever vegetables your family enjoys the most.  Play around with colors and textures too!  If you don’t like quinoa, whole grain pasta, brown rice, or a wild rice blend can be used.  Just remember to add on cooking time if you use rice.
 
Serves 8-9
 
Ingredients:
1 cup uncooked quinoa*
1 teaspoon garlic powder
1 teaspoon thyme
1 teaspoon oregano
¼ teaspoon salt
Pepper to taste
1 cup low sodium vegetable broth
2 cups frozen broccoli florets
1 heaping cup frozen spinach
1 cup frozen peppers
½ cup frozen peas
½ cup frozen corn
1 can Cannellini beans, rinsed and drained*
1 jar healthy tomato sauce (<4g sugar, all natural ingredients)
¾ container Kite Hill nondairy ricotta (or ricotta of your choice)
Toppings: pine nuts, sliced avocado
 
Directions:
1. Rinse and drain the quinoa in a fine mesh strainer.  Add the quinoa to a sauce pan with 2 cups of water.  Bring to a boil, cover and reduce heat to low, and let simmer for 12 minutes.
2. Combine spices and set aside.
3. Add vegetable broth to a large sauté pan or Dutch oven.  Once heated, add frozen vegetables and spices.  Mix well.  Bring to a boil, cover and reduce heat to medium-low.  Simmer 5 minutes.
4. Add tomato sauce, ricotta, and beans.  Mix well.  Simmer uncovered for an additional 5 minutes, stirring occasionally.
5. Once the quinoa has finished cooking, add it to the pot and mix well.
6. Taste and adjust seasonings as desired.  Serve hot topped with sliced avocado and pine nuts.   

Bon Appetit!
 
Optional veggie swaps: Cauliflower, Zucchini, Squash, Brussel sprouts, Mushrooms, Asparagus, Cherry tomatoes…
*Rinsing quinoa removes it’s natural coating, called saponin, which can make it taste bitter or soapy.
*Rinsing and draining canned beans removes excess starch and salt.

Nutrition Facts:
Servings 9.0
Amount Per Serving:
Calories 356
% Daily Value *
Total Fat 7 g 11 %
Saturated Fat 0 g 1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 1799 mg 75 %
Potassium 838 mg 24 %
Total Carbohydrate 63 g 21 %
Dietary Fiber 11 g 43 %
Sugars 6 g
Protein 17 g 34 %
Vitamin A 38 %
Vitamin C 66 %
Calcium 12 %
Iron 29 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA

Recipe by Jennifer Coatanroch
Healthy muffins that come together quickly, and can be eaten on the run.  Great when you don’t have much time, and great if you do have time!  These freeze wonderfully too, so they are a great addition to add to your meal prep for the week.
 
Prep time: 5 minutes
Cook time: 24 minutes
Yield: 12
 
Ingredients:
2 large ripe bananas, mashed
2 eggs, whisked (or egg replacement)*
1 cup unsweetened almond milk (or milk of choice)
1 teaspoon vanilla
¼ cup maple syrup (optional)
3 cups old-fashioned rolled oats, uncooked
1 teaspoon cinnamon
1 teaspoon baking powder
¼ teaspoon salt
¼ cup walnut pieces
1 cup blueberries (fresh or frozen)
 
Directions:
1. Preheat oven to 375 degrees.  Lightly grease a 12 cup muffin pan with cooking spray or oil.
2. Mash the bananas in a medium mixing bowl.  Add the milk, eggs, vanilla, and syrup (if using), and whisk until combined.
3. Add the dry ingredients, and mix until combined.
4. Stir in blueberries.
5. Fill muffin tin with batter, filling about ¾ of the way.  I use an ice cream scoop.
6. Bake for 24 minutes, or until cooked through.
Let cool at least 15 minutes before removing from the pan (the muffins will harden as they sit).
 
Store in the fridge for 5 days, or the freezer for 3 months.

Bon Appetit!

*Egg replacement options: 1 tablespoon of chia seeds or flax seeds, ground.  Mix the ground seed with 3 tablespoons of water (room temp or warm).  Allow to sit for 5-10 minutes.  It will turn into a gel.  =1 egg.  Double for this recipe.
 
Muffin variations:
Cranberry orange
Apple cinnamon raisin
Pumpkin ginger
Dark chocolate banana
Muffin add-ins:
Chia seeds, hemp seeds, ginger, pumpkin pie spice, pumpkin seeds…


Nutrition facts without the maple syrup:
Servings 12.0
Amount Per Serving:
Calories 134
% Daily Value *
Total Fat 4 g 7 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 31 mg 10 %
Sodium 76 mg 3 %
Potassium 171 mg 5 %
Total Carbohydrate 21 g 7 %
Dietary Fiber 3 g 13 %
Sugars 4 g
Protein 4 g 9 %
Vitamin A 2 %
Vitamin C 5 %
Calcium 5 %
Iron 7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Recipe by Jennifer Coatanroch

This soup is a meal in itself, and is an absolute family favorite!  It makes a great big portion, which makes for healthy leftovers for the week.  If you’re not into leftovers, freeze in single portions to use later.  If you're not a quinoa fan, you can substitute any other whole grain, or leave it out all together. Whole grain pasta would work great! 
Leftovers are delicious as-is, thrown in a frittata, or even spooned over a few handfuls of mixed green salad.  Enjoy!

Vegan, Gluten free, Dairy free, Nut free, Soy free
​
Serves: 8
​Ingredients:

Bon Appetit!

Recipe Adapted from: Lindsey Johnson, www.hellonatural.com