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Clean Eating Comfort Foods To Fall In Love With This Autumn

Southwestern Three-Bean & Barley Soup

(Courtesy of EatingWell)

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large stalk celery, diced
  • 1 large carrot, diced
  • 9 cups water
  • 4 cups reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
  • ½ cup pearl barley
  • ⅓ cup dried black beans
  • ⅓ cup dried great northern beans
  • ⅓ cup dried kidney beans1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ¾ teaspoon salt

Directions:

  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano.
  2. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1¾ to 2½ hours (adding more water, ½ cup at a time, if necessary or desired). Season with salt.
  3. Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

Visit EatingWell for recipe tips and nutritional information.

Zucchini Lasagna Roll-Ups

(Courtesy of Delish.com)

Ingredients:

  • 2 15-oz. containers ricotta
  • 3/4 cup freshly grated Parmesan, divided
  • 2 large eggs
  • 1 tsp. garlic powder
  • Kosher salt
  • Freshly ground black pepper
  • 1 cup marinara
  • 5 large zucchini, sliced 1/8" thick
  • 1 cup grated mozzarella

Directions:

  1. Preheat oven to 400°. Make ricotta mixture: In a small bowl, combine ricotta, 1/2 cup Parmesan, egg and garlic powder and season with salt and pepper.
  2. Spread a thin layer of marinara onto the bottom of a 9"-x-13” baking dish.
  3. On each slice of zucchini, spoon a thin layer of sauce, then top with a thicker layer of ricotta mixture and sprinkle with mozzarella.
  4. Roll up and place in baking dish.
  5. Sprinkle with remaining 1/4 cup Parmesan.
  6. Bake until zucchini is tender and cheese is melted, 30 minutes.

Visit delish.com for additional recipe tips and nutritional information.

Clean Eating Spinach and Artichoke Quinoa Casserole

(Courtesy of ifoodreal.com)

Ingredients:

  • 1 1/2 cups quinoa, uncooked
  • 2 1/2 cups water
  • 1 large onion, thinly sliced
  • 4 large garlic cloves, minced
  • 1 tbsp olive oil, extra virgin  Coupons
  • 2 cups any milk (I used unsweetened almond milk)
  • 1 tbsp cornstarch
  • 2 cups artichoke hearts, coarsely chopped*
  • 11 oz package (4 large handfuls) spinach
  • 1/2 cup (1 oz) Parmesan cheese, shredded
  • 3/4 cup (3 oz) white cheddar (mozzarella) cheese, shredded & divided
  • 1/2 tsp + a pinch salt
  • 1/2 tsp ground black pepper
  • Cooking spray (I use Misto)

Directions:

  1. In a medium pot, add quinoa, water and a pinch of salt; cover and bring to a boil. Reduce heat to low, cook for 12 minutes and set aside.
  2. Preheat large non-stick skillet on medium heat and swirl olive oil to coat. Add onion and garlic, saute until translucent, stirring occasionally.
  3. Preheat oven to 375 degrees F and spray 9" x 13" baking dish with cooking spray. In a small bowl, whisk together milk with cornstarch. Add to a skillet with previously cooked onion and garlic. Also add artichoke hearts, spinach, Parmesan cheese, 1/2 cup cheddar cheese, quinoa (fluff with a fork a bit before adding), 1/2 tsp salt and pepper. Stir until cheese is melted.
  4. Transfer mixture to a prepared baking dish, level and sprinkle with remaining 1/4 cup cheese. Bake uncovered for 25 minutes. Serve hot.

Visit ifoodreal.com for recipe tips and nutritional information. 

MedicAlert Team Member