HEARTY WHITE BEAN VEGETABLE SOUP

• 1 Tablespoon olive oil
• 1 medium onion, diced
• 2 medium carrots, diced
• 2 celery ribs, diced
• 1 large leek, sliced into ½″ rings, washed well to remove any sand and drained in a colander
• 2 cloves garlic, chopped
• 3 Tablespoons tomato paste
• 1½ cups cooked white beans, rinsed (one 15 ounce can or homemade from dry beans)
• 1 (28 ounce) can diced tomatoes
• 6-8 cups vegetable or chicken broth, or water
• 2 sprigs fresh thyme
• 2 cups diced butternut squash
• 4-5 kale leaves, ribs removed, roughly chopped
• salt and freshly ground black pepper, to taste

Instructions

1. Heat oil in a large soup pot. Add the onion and cook, stirring often, until the onions starts to soften. Add the carrots, celery, and leeks. Continue cooking, stirring often, for about 5 minutes. Add the garlic and cook for another 30 seconds, being careful not to let it burn.
2. Next add the tomato paste and stir well. Let cook for 30 seconds then add beans, diced tomatoes, broth, thyme, and butternut squash. Add salt and fresh ground black pepper, to taste. (It might not need much salt if the broth is salted.) Bring to a simmer and let cook for about 15-20 minutes, or until the squash is tender.
3. Add the chopped kale and let cook for another 5-10 minutes. Taste and add more salt and pepper, if needed.
4. Ladle into bowls and serve hot with warm rolls or bread on the side.

Read more at http://hellonatural.co/hearty-vegetable-soup-weekly-meal-plan/#uErChDm3VfcRImQx.99

Slow Cooker Chicken Curry

• 2 pounds boneless, skinless chicken breasts, cut into bite-size pieces
• 1, 6oz can of tomato paste
• 1, 13.5oz can of coconut milk
• 1 small onion, chopped (about one cup)
• 2 cups of frozen peas
• 1, 14.5oz can of tomato sauce (about 1 3/4 cup)
• 2 large cloves of garlic, minced
• 3 tablespoons honey
•  2 tablespoons curry powder
•  1 teaspoon salt
•  1 teaspoon crushed red pepper

Directions

1. In a bowl, combine tomato sauce, garlic, honey, and seasonings. Set aside.
2. Add the rest of the ingredients to your slow cooker. Cover with the tomato sauce/seasoning mixture.
3. Cook on low 8 hours.

To Freeze

Combine all of the ingredients in a gallon-sized freezer bag and freeze for up to three months. When ready to cook, thaw overnight in your refrigerator and cook in your slow cooker for 10-12 hours on low. Since the Slow Cooker Chicken Curry cooks for the first time in your slow cooker, it won’t taste like leftovers!

Serve with white or brown rice, and enjoy!

Crockpot Balsamic Glazed Drumsticks

• 8 chicken drumsticks
• 3 tablespoons coconut oil (olive oil would work too!)
• 1/2 cup balsamic vinegar
• 3 tablespoons tamari (or soy sauce if you're not GF)
• 1 tablespoon honey

Instructions

1. Put all ingredients into a ziploc bag and you can either freeze for a make ahead meal or let marinade overnight
2. The next morning just dump it all in the crockpot and cook on low for 6-8 hours.
3. Enjoy!

http://whoneedsacape.com/2013/01/crockpot-balsamic-glazed-drumsticks/

Crock-pot Fajitas

• 1 large onion cut into 1/2 in strips
• 1 green bell pepper cut into 1/2 in strips
• 1 red bell pepper cut into 1/2 in strips
• 2 lbs boneless sirloin steaks or 2 lbs boneless skinless chicken breast cut into strips (not too thin)
• 3/4 cup water
• 2 tbsp. red wine vinegar (I just used regular vinegar)
• 1 tbsp. lime juice
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 1/2 tsp. cayenne pepper
• 1/2 tsp. pepper
• 1/2 tsp. salt
• 1/2 tsp. garlic powder

Instructions

1. Place onion and pepper strips in bottom of crock-pot. Place meat on top.
2. Mix water, vinegar, lime juice, and spices and pour over meat/pepper mixture.
3. Cook covered on low for 6-8 hours
4. Place on warmed tortilla, top with lettuce and cheese. You could also top with sour cream, guacamole, pico de gallo, or cilantro. Serve with Spanish rice and enjoy!

http://whoneedsacape.com/2013/02/crock-pot-fajitas/

Easy Green Minestrone

2 teaspoons olive oil
1 medium yellow onion, diced
3 whole celery stalks, diced
2 to 3 cloves garlic, minced
1 teaspoon fresh thyme (1/2 teaspoon dry)
1 bay leaf
6 cups vegetable or chicken broth
1 pound waxy red potatoes (4-5 small potatoes), cut into bite-sized pieces
1/2 pound green beans, trimmed and cut into bite-sized pieces
1 pound small-shaped pasta, like shells or elbow macaroni
6 ounces greens, like spinach, kale, or chard, cut into ribbons
1 (15-ounce) can white beans, like Great Northern or canneloni, drained and rinsed
Salt and pepper to taste
Grated parmesan cheese, optional, to serve

In a large soup pot, warm the olive oil over medium heat. Add the onion, celery, and 1/4 teaspoon of salt, and cook until the onion and celery are soft and translucent, 8 to 10 minutes. Stir in the garlic, thyme, and bay leaf, and cook until the garlic is fragrant, about 30 seconds.

Add the chicken broth, potatoes, and 1 teaspoon of salt to the pan. Increase the heat to high and bring the soup to a boil. Lower heat to medium-low and simmer the soup for 5 minutes. Add the green beans and simmer for another 5 to 10 minuets, until both the potatoes and the green beans are tender.

While the soup is simmering, bring a pot of salted water to a boil and cook the pasta to al dente. Drain and set aside.

When the vegetables are tender, stir the greens and the white beans into the soup. Simmer until the greens are wilted and tender, 1 to 3 minutes. Taste and add additional salt and pepper if needed.

To serve, add a scoop of pasta to each bowl and ladle the soup over top. Sprinkle some parmesan cheese and pesto over top, if using. Store pasta and soup leftovers separately; they will keep refrigerated for 1 week.

Recipe Notes:

• Parmesan Broth: If you're in the habit of freezing parmesan cheese rinds, add one to this soup as it simmers for extra flavor.
• Drizzle of Pesto: In the summer, a drizzle of pesto over the top of this soup is a beautiful thing. If you have some in your fridge, I recommend it!

http://www.thekitchn.com/recipe-easy-gre-15249

Curried Vegetable and Chickpea Stew

1 teaspoon olive oil
1 large onion, diced
2 medium red or yellow potatoes, diced
1 tablespoon kosher salt
1 tablespoon curry powder
1 tablespoon brown sugar
1-inch piece ginger, peeled and grated (about 1 tablespoon)
3 garlic cloves, minced
1/8 teaspoon cayenne pepper, optional
2 cups vegetable broth
2 (15.5-ounce) cans chickpeas, drained and rinsed
1 green bell pepper, diced
1 red bell pepper, diced
1 medium head of cauliflower, cut into bite-sized florets
1 (28-ounce) can diced tomatoes with their juices
1/4 teaspoon black pepper
1 (10-ounce) bag baby spinach
1 cup coconut milk

Heat the oil in a skillet over medium heat. Sauté the onion with one teaspoon of salt until translucent, about 5 minutes. Add the potatoes and another teaspoon of salt, and sauté until just translucent around the edges.

Stir in the curry, brown sugar, ginger, garlic, and cayenne and cook until fragrant, about 30 seconds. Pour in 1/4 cup of broth and scrape up any toasty bits from the bottom of the pan. Transfer this onion-potato mixture into the bowl of a 6-quart or larger slow cooker. (Halve this recipe for a smaller slow cooker.)

To the slow cooker, add the rest of the broth, chickpeas, bell pepper, cauliflower, tomatoes with their juices, pepper, and final teaspoon of salt. Stir to combine. The liquid should come about halfway up the sides of the bowl; add more broth as necessary. Cover and cook for 4 hours on HIGH.

Stir in the spinach and coconut milk. Cover with lid for a few more minutes to allow the spinach to wilt. Taste and correct the salt and other seasonings as needed.

Serve on its own or over couscous, Israeli couscous, or orzo pasta.

Recipe Notes:

• Smaller slow cookers: Cut this recipe in half for a smaller slow cooker.
• Dutch-oven version: Instead of cooking in a slow cooker, simmer the stew in a large Dutch oven or soup pot over low heat on the stovetop or in a 350°F oven for 45 to 60 minutes, or until the potatoes are tender. Add the spinach and coconut milk and stir until the spinach has wilted. Taste and add more seasonings if needed.

http://www.thekitchn.com/slow-cooker-recipe-curried-vegetable-and-chickpea-stew-67520

Three Sisters Empanadas

Makes 10 empanadas

For the dough:1 1/2 cups (225 grams) whole-wheat flour
3/4 cup (105 grams) all-purpose flour
1 1/2 teaspoons kosher salt
1/2 cup (8 tablespoons) unsalted cold butter, cubed
1 large egg
1/4 cup ice water, plus more as needed

For the filling:1/2 pound zucchini (2 medium), cut into 1/2–inch cubes
1 cup corn kernels (from 1 medium ear) or 1 cup frozen kernels, thawed
2 tablespoons extra-virgin olive oil
Salt and freshly-ground black pepper
3/4 cup canned black or pinto beans, rinsed and drained 
3/4 cup shredded cheddar cheese
1/2 cup thinly-sliced green onions 
3 tablespoons chopped fresh cilantro, plus more for garnish
2 tablespoons diced green chiles
1 teaspoon ground cumin
1/4 teaspoon chile powder
Sour cream, for serving, optional
Salsa, for serving optional

For the egg wash:1 large egg, beaten
1 tablespoon water

To make the dough, combine both flours and salt in a medium bowl. Using a pastry blender or your fingertips, cut butter into the flour mixture until it’s roughly the size of small peas.

In a separate small bowl, whisk together egg and water. Pour over dry ingredients and mix with a fork until dough begins to come together. If still shaggy, add additional water to help the dough come together, 1 tablespoon at a time. Dump out onto a well-floured surface. Knead dough a few times and carefully gather together into a ball. Wrap in plastic wrap and place in the refrigerator to chill for one hour.

To make the filling, first preheat the oven to 400°F. Line a large rimmed baking sheet with parchment paper.

Spread the diced zucchini and corn on the baking sheet. Drizzle with olive oil and a few grinds of salt and black pepper. Roast for 20 to 25 minutes, or until the zucchini are softened and slightly browned around the edges.

Transfer to a bowl. Fold in the black beans, cheese, green onions, cilantro, chiles, cumin and chile powder.

In a small bowl, prepare the egg wash by mixing together the beaten egg and water.

To assemble the empanadas, divide the dough into 10 equal portions (about 55 grams each). Shape each portion into a ball and roll into a 5- to 6-inch circle about 1/8-inch thick on a cool, lightly-floured surface. Working one at a time, place 1/3 cup filling into the center of the circle. Moisten the edges with the egg wash. Fold one edge over the top of the filling to create a half-moon shape and crimp the edges to seal.

Place the empanada on a parchment-lined baking sheet, brush tops with egg wash, and repeat with remaining dough. Slice a few small slits in the center of each empanada to help release steam while baking.

Bake at 400°F for 22 to 30 minutes or until lightly browned. Serve with sour cream and salsa along with a garnish of cilantro, if desired.

Recipe Notes

• Freezing Empanadas: You can easily freeze these empanadas, either baked or unbaked, to enjoy later on a busy weeknight. To do so, wrap the empanadas well in aluminum foil and label. To bake the empanadas, preheat the oven to 400°F and bake for 30 to 35 minutes or until golden brown and hot all the way through. Cooking time is roughly the same to warm previously-baked empanadas or to fully cook the unbaked empanadas. Do not thaw the empanadas before baking — simply toss them in the oven frozen.

http://www.thekitchn.com/recipe-three-sisters-empanadas-recipes-from-the-kitchn-193800

Freezer-Friendly Roasted Vegetable Burritos with Black Beans and Rice

1 small head broccoli (about 1/2 pound)
1 small head cauliflower (about 1/2 pound)
1 large carrot
1 large yellow onion
1 tablespoon olive oil
1/2 teaspoon salt
1 teaspoon chili powder, optional
1 cup rice, brown or white 
1 15.5-ounce can black beans, drained and rinsed (about 1 1/2 cups)
2 cups shredded cheese (5 to 6 ounces)
2 cups crumbled tofu, shredded chicken, or shredded beef (meat should be cooked prior to assembling the burritos)
8 large burrito-sized flour tortillas (9- to 10-inches wide)
Optional extras: sliced avocado, sour cream, salsa, hot sauc

Preheat the oven to 450°F. Line a baking sheet with parchment or a Silpat.

Chop the broccoli and cauliflower into bite-sized florets and stems. Chop the carrot into small pieces. Slice the onion through the root into wedges.

Toss all the vegetables together with the olive oil and salt, then spread in a single layer on the baking sheet. Roast until the vegetables are tender but still have some bite and have developed brown spots, 15 to 20 minutes. Stir the vegetables occasionally while they're roasting.

Remove the wedges of onion and roughly chop them into small pieces. Return the onion to the vegetables. Taste and toss with chili powder (if using) and additional salt if desired. Set aside.

While the vegetables are roasting, prepare the rice according to your package directions or by following our instructions for cooking brown rice or white rice. Once cooked, fluff and set aside.

To assemble the burritos, wrap one or more tortillas in a clean, damp dishcloth and microwave for about 20 seconds to soften. (This helps prevent the tortillas from cracking when you roll them.) Lay the tortilla on the counter and layer about 1/4 cup of cheese, about 1/4 cup rice, about 1/4 cup black beans, about 1/4 cup vegetables, and about 1/4 cup crumbled tofu on the lower third of the burrito. Any extras can go on top. Don't worry too much about the exact amount of each component. Aim for 1 to 1 1/2 cups total filling per burrito.

Roll the burrito tightly by folding the sides over the filling, then rolling from the bottom up. (See How to Wrap a Burrito.) If you're not eating the burrito immediately, wrap it tightly in foil and refrigerate for up to 12 hours; don't refrigerate burritos for more than 12 hours or they start to get soggy. Burritos can also be assembled, wrapped in foil, and frozen for up to 3 months. Individual burrito components can be refrigerated for up to a week.

→ To heat just-prepared burritos or refrigerated burritos: Cover with a damp paper towel and microwave at high power for 1 minute, until heated through. (Unwrap refrigerated burritos before heating.)

→ To heat frozen burritos: Unwrap, cover with a damp paper towel, and microwave at high power for 2 minutes. Flip the burrito over, cover again, and microwave for another 1 to 2 minutes, until the burrito is heated through.

http://www.thekitchn.com/recipe-makeahead-roasted-vegetable-burritos-recipes-from-the-kitchn-200281

Other Rice Option

1 (28-ounce) can whole peeled tomatoes
1 medium onion, peeled and roughly chopped
2 cups chicken stock
1 1/2 teaspoons kosher salt
1/2 teaspoon ground cumin
1/3 cup neutral cooking oil, such as canola or safflower (or rendered lard)
2 cups long-grain white rice
1 to 2 chile peppers, such as jalapeño or serrano, seeded and minced
4 to 5 garlic cloves, pressed
1/4 cup finely chopped cilantro
Juice from 2 limes, plus additional wedges for serving

Place the tomatoes and onion in a blender or food processor and puree until smooth. Transfer 2 cups of the tomato mixture to a medium saucepan. Stir in the chicken stock, salt, and cumin and bring liquid to a boil over medium heat. (Reserve excess for another use, like Tomato Sauce.)

Meanwhile, heat the oil in a heavy Dutch oven over medium to medium-high heat. When the oil is sizzling, add the rice and sauté, stirring frequently until lightly toasted and golden, 8 to 10 minutes. Add the jalapeños and cook until they have softened, about 2 minutes, lowering the heat if necessary. Add garlic and cook for an additional 30 seconds.

Pour the boiling tomato mixture over the rice and stir to combine. Turn heat to low and cook, covered, until liquid has evaporated and rice is done, about 15 minutes. Remove from heat and gently stir the rice. Re-cover the pot and allow to rest undisturbed for an additional 10 minutes. Add cilantro and lime juice; fluff gently with a fork. Taste and adjust seasoning if desired. Serve with additional lime wedges.

Chunky Beef Stew

• 1 lb stewing beef
• 2 T olive oil
• 4 c beef stock
• 1 c chopped onion
• 1 c chopped celery
• 3 peeled and chopped carrots
• 2 white potatoes
• 1 28oz can diced tomatoes
• ½ t rosemary
• ½ t thyme

Instructions

1. Brown the beef and vegetables in a pot with some olive oil before tossing into the slow cooker
2. Add the rest of the ingredients and cook on low for 6 hours or until meat is tender
3. Season to taste and serve

http://whoneedsacape.com/2013/07/chunky-beef-stew/

Chicken Cacciatore

• 6 chicken thighs, skin and fat removed
• olive oil spray
• 1 red bell pepper, chopped
• 1 c mushroom
• 1/2 onion, chopped
• 2 garlic cloves, finely chopped
• 1 (28-ounce) can crushed tomatoes
• 1/4 cup fat free chicken broth, more if needed*
• 1 tsp dried oregano leaves
• 1/4 cup fresh chopped basil leaves
• salt and freshly ground black pepper
• 6 cups cooked (12 oz uncooked) high fiber or whole wheat pasta

Instructions

1. Season the chicken with salt and pepper.
2. Heat a large pan over a medium-high flame and spray with cooking oil.
3. Add the chicken to the pan and brown on each side for about 3-4 minutes.
4. Add all other ingredients to the slow cooker, except the mushrooms.
5. Season with salt and pepper.
6. Add the mushrooms in the last hour, mushrooms can be omitted if you are not around to toss them in.
7. Cook on low for 6 hours.
8. In the last hour add the mushrooms.
9. Serve over whole wheat pasta.
10. If cooking from frozen, then it should take 8 hours on low in the crock pot.
11. *Depending on your crock pot you may need to add more liquid.

http://whoneedsacape.com/2013/08/slow-cooker-chicken-cacciatore/

Island Chicken

• 6 skinless chicken breasts
• 3 T of lemon juice
• Zest of 1 lemon
• 2 cloves of garlic diced
• 2 t of dried oregano
• 2½ t of soy sauce
• 1/2 c of vegetable oil
• 1/2 c of chicken stock
• salt and pepper to taste

Instructions

1. Mix all the ingredients, except the chicken broth in a bowl and marinade overnight.
2. Pour the marinaded chicken and ingredients into the crock pot, add the chicken stockand cook on high for 4-5 hours

http://whoneedsacape.com/2013/02/island-chicken/

Crockpot Green Chile Pork Stew

• 2 lbs boneless pork loin roast, fat chopped off
• 2 T olive oil
• 2 T all-purpose flour
• 3/4 c chopped onion
• 2 four ounce cans green chiles
• 2 t chopped jalapeno (I did 3 to make it a bit more spicy)
• 10 oz can diced tomatoes and green chilies (whichever heat you prefer)
• ½ c chicken broth
• 1 T cumin
• ½ t garlic powder
• Salt and pepper to taste

Instructions

1. Cut pork into 2-inch pieces
2. In a skillet add the olive oil and heat then toss in the pork and brown on all sides
3. Add one tablespoon of flour at a time and cook a little between each one
4. Add the pork and the rest of the ingredients to the crock pot
5. Cook on high for 5-6 hours, if frozen 7-8 hours
6. ***If you are making it for a freezer meal skip the browning and just toss everything into your freezer bag.

http://whoneedsacape.com/2013/01/crockpot-green-chile-pork-stew/

Crockpot Chicken Tacos

• 1 chicken taco seasoning packet or use your own homemade seasoning
• 6 frozen tenderloins or 3 frozen breasts (use fresh too and it takes 2-3 hours less)
• 2 c fresh pico de gallo
• ¼ c of olive oil
• ¼ c water

Instructions

1. Take 1 chicken taco seasoning packet or use your own homemade seasoning and cover the bottom of the crockpot
2. Lay 6 frozen tenderloins or 3 frozen breasts on top of the seasoning.
3. Take cover chicken with pico. We use our store's hot variety fresh pico but, do adjust for your palate. You can use a can of Rotel, salsa or make your own, but fresh almost always tastes better.
4. Pour the olive oil and water over the top of everything. Do not stir.
5. If frozen should take 6 hours on high, fresh less time.
6. Shred chicken and then put back in crockpot for 30 minutes.
7. Serve on tortillas with sour cream, cheese and a squeeze of lime

http://whoneedsacape.com/2012/10/crockpot-chicken-tacos/